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Post by Boris on May 5, 2006 7:40:16 GMT -5
Thanks Johnny.
I don't have DB's book in front of me and I'll check it later, but I'm not real sure how to perform a "reactive" squat - Would this be relaxing as much as possible (going fast as possible) on the eccentric? My abbreviations are also a bit weak - what does the "HF" stand for?
Thanks again - I'll be putting some of these things in. Like we talked about on the phone, I'll be working on getting back up to an acceptable strength level first before going wild with any more explosive/reactive/plio/etc. methods.
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Post by Boris on May 6, 2006 15:55:35 GMT -5
Saturday, May 6, 2006 - Rehab/SQ SQ: bar x 8 x 2sets, 135 x 6 x 2sets, 225 x 6 x 2sets, 315 x 3 Dimel DLs: 135 x 20 x 2sets
I stretch and massage my hamstrings inbetween sets these days. I know the research points to "lowered performance" when you do slow static stretching prior to explosive or strength oriented tasks, but a reinjured hammy would lower my performance a lot more!
The triple with 315 felt pretty good - definately not hard. Lately, I feel heavier squats in my hip flexors more than anything else these and I wonder if I'm somehow throwing stress onto my hip flexors to protect my hamstring. I'll have to try to take video of my squat sometime to check it out.
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Post by Johnny Mnemonic on May 6, 2006 18:32:43 GMT -5
Hey man,
Just to follow up on your questions. "Reactive squats" are done with as much relaxation on the eccentric portion of the rep and performing the concentric part as fast/powerful as possible. I basically allow gravity to pull me down to parallel then explode up.
The HF in "OI HF Squats" means Hip Flexion. So when performing these your working leg is positioned out front and the thigh is flexing the hip. Btw I won't be able to make it tomorrow. I will try to make it up their next Saturday though.
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Post by Boris on May 7, 2006 3:31:20 GMT -5
Thanks Johnny! So is an OI HF Squat the same thing as an OI split squat? (edit: Nevermind, I found the video - I'll be incorporating these!)
Next weekend will be a rough one - wifey's graduation in IA City on Saturday and graduation party on Sunday. You're definately invited, but if I had a choice I'd be somewhere else...
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Post by Boris on May 7, 2006 15:17:48 GMT -5
Sunday, May 7, 2006 - BP BP: bar x 10-20 x 3sets, 135 x 10, 135 x 6, 225 x 3 Drop-Off Sets: 215 x 3 x 5sets (alternated with...) Chin-Ups (Pronated, Parallel grips): x10 x 4sets
I guess I wasn't warmed-up enough for the set with 225 because it was hard and the drop off sets were never really a challenge. I stopped after five sets because my shoulders were bothering me, but the bar speed stayed consistent.
Bodyweight: 196
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Post by Boris on May 11, 2006 8:04:23 GMT -5
Wednesday, May 10 - Rehab & Aux. Work KB Swing (53lb): x10 One-hand KB Swing (53lb): x10 KB Hang Clean + Press: 53lbs x 10 x 2sets, 70lbs x 10 GHR: x10, 25lbs x 5
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Post by Boris on May 13, 2006 7:20:28 GMT -5
Friday, May 12, 2006 SQ: bar x 6, 135lbs x 6, 225 x 6, 315 x 3 x 2sets BP: bar x 10-20 x 2sets DB BP: 65lbs x 10, 75 x 10, 90 x 5
Squats felt hard, but not really any pain. Mirrors are still giving me no end of trouble and throwing off my technique. My shoulders were not in good shape today - really need to be doing more rotator cuff work again.
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Post by Boris on May 15, 2006 7:10:53 GMT -5
Sunday, May 14, 2006 Treadmill: 15mins Bent Over Laterals: 10lbs x 10, 15lbs x 10, 20lbs x 10 Ab Pulldowns: 75lbs x 10, 90lbs x 10, 105lbs x 10
My hamstring hurt and it was late, so I called it a night without doing GHR like I planned.
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Post by Boris on May 16, 2006 18:39:15 GMT -5
Tuesday, May 16, 2006 - SQ SQ: bar x 6, 135 x 6, 225 x 6, 315 x 3, 365 x 2*, 335 x 2, 335 x 2*
*=w. belt
The 365 for a double was hard, but I'm happy I did it - I felt like testing the hammy and it did fine. I misgrooved the 335 x 2 and ended up GMing it at the end, so I threw the belt back on and did another double without too much trouble. I'm icing the hammy right now and I'll probably be icing the lower back before bed. I got a ways to go before the meet August 12...
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Post by Boris on May 17, 2006 20:15:36 GMT -5
Wednesday, May 17, 2006 - BP BP: bar x 15-20 x 2sets, 135lbs x 10 x 2sets, 225 x 2 x 3sets, 205 x 6 Drop-Off Sets: 185 x 6 x 3sets
I stopped after the third drop-off set because, even though I was feeling strong, my shoulder was bothering me and my elbows were really starting to flare. I don't know why, but 225 was very, very heavy today.
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Post by Boris on May 20, 2006 9:17:43 GMT -5
Friday, May 19, 2006 - Rehab GHR: bdwt. x 12, 25lbs x 8, bdwt. x 4*, 25lbs x 6
*= I readjusted the foot pad on the GHR, but it ended up putting a lot of torque on my knees. It was hard as hell too. I ended up moving the foot plate back to where it was for the last two sets.
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Post by Boris on May 21, 2006 12:35:44 GMT -5
Saturday, May 20, 2006 - BP Aux. Military Press: bar x 10 x 2sets, 135 x 6 x 3sets Pull-Ups: x10 x 3sets, x12
Right shoulder hurt a bit, but not too bad.
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Post by Johnny Mnemonic on May 22, 2006 18:01:08 GMT -5
Hey, would you be interested in doing a workout this weekend. I could come up Saturday or Sunday.
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Post by Boris on May 23, 2006 8:04:51 GMT -5
Yeah, let's plan on it. Like I said, I'll be busy until Saturday early evening. Let me know when you're coming in. The gym I'm training at most of the time is a gym with pretty limited facilities, but it's nice. I'll have to check, but I doubt the Drake weight room is open.
Monday, May 22, 2006 - Rehab/SQ Overhead SQ: bar x 6 x 2sets, 135 x 6 x 3sets "Reactive" SQ (partial from ATF to 1/4 SQ position): 135 x 6 x 2sets, 225 x 6 x 3sets Spread Eagle Sit-Ups: x20, x20 Dimel DLs (w. Apollon's Axle): 120lbs(?) x 20 x 2sets
Fun workout today. Overhead squats were easy, but balance was an issue because I'm out of practice.
"Reactive" squats are basically relaxing as much on the eccentric as possible and letting yourself drop into the hole. At the very bottom of the hole, I'd catch myself and drive up to a quarter squat position and then repeat. This was supposed to be more explosive than I was actually able to do them, but it was a good exercise - the trick is keeping your upper body as tight as possible and maintaining an upright position to keep the stress on your hips and hams.
I was about to leave the gym when I noticed they had brand new APOLLON'S AXLES from Ironmind - it's a 2" diameter solid bar. I couldn't leave without at least doing something with it, so I did some Dimel DLs with it and called it a day. I don't know how much it weighed, but it's hollow and weighs less than a regular bar, so I'm guestimating 120lbs.
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Post by Boris on May 24, 2006 8:59:08 GMT -5
Tuesday, May 23, 2006 - Recovery/Aux. WorkKB Swing (53lbs): x20 Side Bends w. KB: 53lbs x 10, 70lbs x 10 *Pike-Ups w. "Power Wheel": x10, x10 I'm bacheloring it right now and bored out of my mind. I thought I might enjoy living like a slob, training whenever I want, and watching as much worthless TV as possible, but I'm not... Oh well, bench session tonight! *Here's a pic of "Pike-Ups w. Power Wheel" in the finish position (not me in the pic):
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