New Shoes
Got my new weightlifting shoes today. Very fancy--silver, black, and red for only 160 clams. Well, if they last me as long as my old ones, that'll be 16 bucks a year so not a bad deal I suppose.
Hit a Back Squat session in them. Felt much different. Really felt my quads. My right VMO, adductor complex, and hamstrings were really singing--much more than my left. I'm also carrying the bar differently now that my left serratus anterior is actually firing. The bar is actually centered and for the most part level on my back. I felt very solid in my fancy new shoes. I'm looking forward to doing some real pulling in them on Sunday.
Today's session was a very high (for me) volume session, as was yesterday's and as will be the rest of the week's. My plan is to work 3 week cycles, where the 3rd week is actually a back-off week. I'll drop the total volume, increase the intensity, and up the rest periods. Today was a killer though. I make my own P+C drink using a high quality whey+egg+BCAAs protein and some pure maltodextrin. I normally make a shake using 25g Pro and 50g Malto. I had 1&1/2 during today's session. It was that demanding.
I'm really starting to feel the difference in my the left side of my upper body from the Z. There's a lot more movement. Feels more fluid and of course when I touch a bar, that new movement shows up in the lower body. I'm looking forward to seeing where I am at the end of the summer. I'm planning on being stronger and larger than before I got injured. I just have to remember that slow and steady is the name of the game.
Here was today's training session:
A. Back Squat: 60/5 x2, 85/5, 110/5
(120/5, 130/5, 140/5) x3 series; 2 minutes rest (approx)
B. Deadlift: 110kg/5
140/5, 150/5, 160/5; 150/5, 160/5, 170/5; 2 minutes rest (approx)
C1. Gironda Dips 5x5
C2. Chins 5x5; supersetted, 2 minutes rest
Took me about a full hour. Definitely reminded me of my age. I gotta get back on the KBs to get my conditioning up.
Yesterday, Wednesday, 3.28.07
A. Snatch Pull, from above knee to throat
70kg/5
(80/5, 90/5, 100/5) x3 series; 2 minutes rest (approx)
B. Narrow Snatch Grip Behind Neck Push Press
70/5, 80/5, 90/5; 80/5, 90/5, 100/5
2 minutes rest (approx)
C. Front Squat
70/5, 80/5, 90/5, 100/5
2 minutes rest (approx)
Tomorrow will be off. I'll probably hit some impromtu freestyle KB workout. Mostly just active rest and I-Phase. Gotta find a new place to get my Friday night pizza: the old place shut down. I'll be resting and relaxing for Saturday's high volume day.
Got my new weightlifting shoes today. Very fancy--silver, black, and red for only 160 clams. Well, if they last me as long as my old ones, that'll be 16 bucks a year so not a bad deal I suppose.
Hit a Back Squat session in them. Felt much different. Really felt my quads. My right VMO, adductor complex, and hamstrings were really singing--much more than my left. I'm also carrying the bar differently now that my left serratus anterior is actually firing. The bar is actually centered and for the most part level on my back. I felt very solid in my fancy new shoes. I'm looking forward to doing some real pulling in them on Sunday.
Today's session was a very high (for me) volume session, as was yesterday's and as will be the rest of the week's. My plan is to work 3 week cycles, where the 3rd week is actually a back-off week. I'll drop the total volume, increase the intensity, and up the rest periods. Today was a killer though. I make my own P+C drink using a high quality whey+egg+BCAAs protein and some pure maltodextrin. I normally make a shake using 25g Pro and 50g Malto. I had 1&1/2 during today's session. It was that demanding.
I'm really starting to feel the difference in my the left side of my upper body from the Z. There's a lot more movement. Feels more fluid and of course when I touch a bar, that new movement shows up in the lower body. I'm looking forward to seeing where I am at the end of the summer. I'm planning on being stronger and larger than before I got injured. I just have to remember that slow and steady is the name of the game.
Here was today's training session:
A. Back Squat: 60/5 x2, 85/5, 110/5
(120/5, 130/5, 140/5) x3 series; 2 minutes rest (approx)
B. Deadlift: 110kg/5
140/5, 150/5, 160/5; 150/5, 160/5, 170/5; 2 minutes rest (approx)
C1. Gironda Dips 5x5
C2. Chins 5x5; supersetted, 2 minutes rest
Took me about a full hour. Definitely reminded me of my age. I gotta get back on the KBs to get my conditioning up.
Yesterday, Wednesday, 3.28.07
A. Snatch Pull, from above knee to throat
70kg/5
(80/5, 90/5, 100/5) x3 series; 2 minutes rest (approx)
B. Narrow Snatch Grip Behind Neck Push Press
70/5, 80/5, 90/5; 80/5, 90/5, 100/5
2 minutes rest (approx)
C. Front Squat
70/5, 80/5, 90/5, 100/5
2 minutes rest (approx)
Tomorrow will be off. I'll probably hit some impromtu freestyle KB workout. Mostly just active rest and I-Phase. Gotta find a new place to get my Friday night pizza: the old place shut down. I'll be resting and relaxing for Saturday's high volume day.
posted by Geoff Neupert at
6:21 PM
7 Comments:
geoff,
good stuff man. I've found that doing stretches with the ar across my back as if I was going to back squat it, and focusing on getting and keeping the bar AND my shoulders absolutely level and square has done wonders for opening up and balancing my shoulders and all the attaching muscles.
square and plumb is good.
take it slow joe, you're right, you're NOT 18,lol.
call you soon.
Yeah, the bar position thing is still totally weird feeling. I guess 10+ years of doing it wrong will make you feel that way.
I'm still close to 18 if the mornings are anything to gauge it by--know what I mean? ;-) When that's no longer the case, I'll have to take it really slow.
yeah that will fool you dude. I'm still 18 by that measure too but the other joints arent,lol.
Great work...and nice job and getting the new shoes. What is your goal weight or are you just trying to pack on some muscle in specific areas?
Franz,
First goal weight is 220lbs/100kg. Hit that last night.
Second is 230lbs. Third is 235lbs. Fourth is 240lbs.
Specific areas are all related to weightlifting: legs, upper back, and shoulders.
By the way, did I mention how much I hate 5s?
Hating 5s that's funny, I wonder how many comercial Bally's type trainers would look at you in disbelief.
Are the series good for packing on mass?
never mind I read your older posts about putting the weight back on
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