Saturday, June 16, 2007

Today's plan

Today's gameplan, will post results after:

set 1: power clean 115 x 6

set 2: power clean 125 x 6

set 3: power clean 135 x 4

Starting now with the pull/chin supersets:

Superset 1: Chin (+ 60lbs x 4) + military press (110 lbs x 4)

Superset 2: Pull-up (+50lbs x 3) + military press (110lbs x 4)

Superset 3: towel-grip x 7 + military press (110lbs x 4)

Superset 4: Chin (+60lbs x 3) + dip (+65 x 7)

Superset 5: Pull-up (+50lbs x 2 AND hang at 90 degree for 5 sec) + dip (+65lbs x 7)

Superset 6: Frenchies with 20lbs dumbell held by feet x 2 + dip (+65lbs x 4)

Superset 7: 3 Pull-ups with 20lbs dumbell held + left arm dumbell snatch (40lbs x 8)

last set: right arm dumbell snatch (40lbs x 8)

HERE'S WHAT HAPPENED:

1 - power clean 115 x 8

2 - power clean 125 x 6

3 - power clean 135 x 5

4 - power clean 135 x 4

supersets:

1 - chins (+60lbs x 3) AND shoulder press 110 x 4

2 - pull-up (+50lbs x 3) AND shoulder press 110 x 3

3 - towel-grip x 6 AND shoulder press 110 x 2

4 - chins (+60lbs x 2) AND dips (+70lbs x 6)

5 - pull-up (+50lbs x 1 and hang at 90 for 5 seconds) AND dips (+70lbs x 5)

6 - chin frenchies with 20lbs dumbell held by feet x almost pulled up for 2 AND right-arm one-arm snatch (40lbs x 8)

7 - chins with 20 lbs dumbell held by feet (1 plus 5 second hang at 90 degree elbow bend for 5 seconds) AND left-arm one-arm snatch (35 lbs x 8)

foam roller work at home

gonna take a couple of days to recover via walking, eating, sleeping, and maybe playing some vball or disc golf

And laying off the energy drinks (except coffee w/ breakfast)....

I happened to meet a former olympic style weightlifting competitor who informed me how injured all his buddies are from it.... bad omen. Anyhow, it was nice to finally see another person doing some of these exercises and really cool to actually see what I imagine is pretty decent form for the first time in person. I have decided that any snatching I do will be of the one-arm variety for a good while. I do want to begin to work on overhead squatting some in addition to my front and back squatting. Anyhow, I'm looking forward to a couple of break days for recovering and refreshing my mind and body.

peace

No comments: