Michael's quest for weightlifting success!

Sens · 02-11-2009, 04:39 PM

Yeah sorry I was getting confused there. My bad.

Michael · 02-13-2009, 05:19 PM

Friday 13th February
Week 6 Day 2: 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 - stretching
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

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

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

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

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Great workout. My lockout feels really strong and stable and I have mastered the lowering of the bar. I'm also very close to my overhead press 1RM (50kg/110lbs) so I'll have to try to use more leg strength and power.

Malley · 02-13-2009, 09:05 PM

Y do you need leg strength for a strong oh press? I could see it for a push or a jerk?

Michael · 02-14-2009, 05:08 AM

Quote:

Originally Posted by Malley

Y do you need leg strength for a strong oh press? I could see it for a push or a jerk?

I was talkng about the push press. Since my shoulders can only press 50kg/110lbs, I'll have to utilize more of my leg strength to push press >50kg

XiL3 · 02-14-2009, 05:18 PM

Looks like the training is still going solid.

Michael · 02-15-2009, 04:48 AM

Quote:

Originally Posted by XiL3

Looks like the training is still going solid.

Yep! My goal is to push press 60kg/132lbs by the end of this program. I still have 6 weeks so I think I'll manage that

Michael · 02-15-2009, 08:20 AM

Sunday 16th February
Week 6 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
40kg/88lbs x 5

55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3
55kg/121lbs x 3

Overhead press
Warmup sets:
20kg/44lbs x 8

32.5kg/71lbs x 8
32.5kg/71lbs x 8
32.5kg/71lbs x 8

Hypers
BW x 8
BW x 8
BW x 8

Spinal decompression
Hanging on the bar

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
This time I concentrated on pulling my shoulder blades together before initiating the pull and it made a tremendeous difference! The position right off the floor felt very stable and the positioning right before the second pull was perfect! Guess I have finally nailed the form!

Also, I tried to really explode and extend as powerfully as possible at the top, contracting the traps and calves as hard as possible.

XiL3 · 02-15-2009, 10:04 AM

Yea budday!!

Michael · 02-17-2009, 02:54 PM

Tuesday 17th February
Week 7 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
40kg/88lbs x 3

50kg/110lbs x 3
50kg/110lbs x 3
50kg/110lbs x 3
50kg/110lbs x 3
50kg/110lbs x 3

Assistance work
Close grip bench press
Warmup sets:
20kg/44lbs x 8
40kg/88lbs x 8

50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8

Dips
BW x 8
BW x 8
BW x 8

Randomness!
Helped a friend learn the deadlift, showed the proper position as well as some clean pulls with 40kgs (88lbs) and a power clean with 40kg that felt light as hell!

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
Squats are getting pretty heavy, and as sad as it is, my close grip bench press feels muuuuch lighter than my front squat... Gotta work hard on those!

XiL3 · 02-17-2009, 02:58 PM

Squats will progress faster than close-grip bench, don't worry about it.

Michael · 02-18-2009, 07:19 AM

Quote:

Originally Posted by XiL3

Squats will progress faster than close-grip bench, don't worry about it.

Haha yeah, hopefully.

Goddamn my chest is sore today, must be the deep dips...

Michael · 02-19-2009, 11:58 AM

Thursday 19th February
Week 7 Day 2: Push press workout

Rowing machine
3 minutes

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

Push press
Warmup sets:
20kg/44lbs - stretching
30kg/66lbs x 3
40kg/88lbs x 3

47.5kg/105lbs x 3
47.5kg/105lbs x 3
47.5kg/105lbs x 3
47.5kg/105lbs x 3
47.5kg/105lbs x 3

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

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

Chinups
BW x 5
BW x 5
BW x 5

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

Static stretching
Quads
Hams
Hips
Shoulders
Triceps

Comments
Awesome workout! Push presses are getting heavier but I mastered the "lowering the bar on the shoulders without crushing wrists and clavicles" portion. Also tried chinups today, felt great!