Michael's quest for weightlifting success!

Michael · 01-27-2009, 02:07 PM

Quote:

Originally Posted by XiL3

LAN party? you nerd

heeeey it was fun

Michael · 01-27-2009, 02:12 PM

Tuesday 27th January
Week 4 Day 1: Front squat workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Front squat
Warmup sets:
20kg/44lbs x 5

35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3

Spinal decompression
60 seconds...

Hypers
BW x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips (partner assisted)
Shoulders
Triceps

Comments
I finally fixed my lower back issue, I tweaked my form a little and let my knees go a little bit more forward at the bottom. Looks like my hips are too inflexbile to let my knees go all the way to the sides. They are still pretty much out, so I don't think it could cause any injury, they are still very stable on the way up. Now that I fixed this problem, I'll just add more and more weight every week!

1quick1 · 01-27-2009, 02:24 PM

I'm liking these workouts. Keep it up.

Michael · 01-27-2009, 02:42 PM

Quote:

Originally Posted by 1quick1

I'm liking these workouts. Keep it up.

You'll like them even more when I start breaking PRs

1quick1 · 01-27-2009, 02:56 PM

I will indeed. Make me proud.

XiL3 · 01-27-2009, 03:24 PM

Quote:

Originally Posted by Michael

You'll like them even more when I start breaking PRs

As will I, good work on fixing your form early btw.

Michael · 01-29-2009, 11:11 AM

Thursday 29th January
Week 4 Day 2: Push press workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Wrist stretches
Leg swings

Push press
Warmup sets:
20kg/44lbs x 5

35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3
35kg/77lbs x 3

Spinal decompression
Hanging on the bar for 60 seconds

Hanging leg raises
BW x 6
BW x 6
BW x 6

Static stretching
Quads
Hams
Hips
Shoulders
Triceps
Lats

Comments
Great workout, the weight is still flying up, form is great and so is the racking position on my shoulders. I'll just have to work more on lowering the bar down on my shoulders again the right way.

XiL3 · 01-29-2009, 02:42 PM

Keep it going

j1r!!! · 01-29-2009, 03:09 PM

Great job. Keep up the good work.

Michael · 01-31-2009, 10:01 AM

Saturday 31st January
Week 4 Day 3: Clean pull workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Clean pull
Warmup sets:
20kg/44lbs x 5
30kg/66lbs x 5

45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3
45kg/99lbs x 3

Hypers
BW x 8
BW x 8
BW x 2 - felt some stiffness in my hamstring, didn't want to risk it

Spinal decompression
Hanging on the bar for 60 seconds, twisting to the sides/back and forth

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Good workout, I'm starting to feel the weight and my back starts to feel it. It still hurts a little bit, but nothing serious. I think I'm gonna try out snatch pulls instead of clean pulls, since they don't bother my lower back as much.

Next week, I'm gonna add a few new exercises and I need some help from you guys to plan it out. This is what I'd like to do:

Day 1:
Front squats - 7 x 3
Close grip bench press - 3 x 8

Day 2:
Push press - 7 x 3
Bench rows - 3 x 8

Day 3:
Snatch pulls - 7 x 3
Overhead press - 3 x 8

Suggestions?

XiL3 · 01-31-2009, 04:07 PM

About to go double digits, keep it up!

Michael · 02-03-2009, 03:32 PM

Tuesday 3rd Februar
Week 5 Day 1: Front squat workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Front squat
Warmup sets:
20kg/44lbs x 5
30kg/66lbs x 5

40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5
40kg/88lbs x 5

Close grip bench press
Warmup sets:
20kg/44lbs x 8

40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8

Spinal decompression
60 seconds dead hang

Hypers
BW x 8
BW x 8
BW x 8

Static stretching
Quads
Hams
Hips
Shoulders
Triceps
Chest

Comments
Decent workout, front squat feels heavy on my shoulders and clavicles, but the weight is too light for my legs, so it's kinda dragging me back. Tried CGBPs today, my elbows weren't were happy, and I didn't really feel much in my triceps. I'll just have to see what happens next time...

Michael · 02-05-2009, 03:44 PM

Tuesday 5th Februar
Week 5 Day 1: Push press workout

Rowing machine
3 minutes

Dynamic stretches
Leg swings + torso swings
Arm swings
Hip circles
Hip stretches
Leg swings
Wrist stretches

Front squat
Warmup sets:
20kg/44lbs x 5
30kg/66lbs x 5

40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3
40kg/88lbs x 3

Bench rows
Warmup sets:
20kg/44lbs x 8

35kg/77lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8

Hanging leg raises
BW x 6
BW x 6
BW x 6

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Great workout, though I keep hurting my clavicles each time I lower the damn weight

Gotta work on that... Otherwise, the workout was good, I loved the bench rows!

XiL3 · 02-06-2009, 06:06 AM

Build those delts up and the bar won't touch your clavicle

Michael's quest for weightlifting success!

Have you started a new routine? post your workouts here. This is a great way to stay motivated and have others help you out on your path to reaching your goal

Michael's quest for weightlifting success!