[graedy]

- Pullups [wide grip] 17/8/6/5/5 [2 min rest]

- Powershrugs 5x6x110kg [final goal is to turn those into hangcleans]

- DBrows 28x40kg [Easy set today. Next time I try to bring the 50kg to 25 reps]

- Neckharness 5x6x20kg
ss
- 45° BR 5 sets

- 3 L -hold ropeclimbs


- SB 5 min maxlevel fitnesstest [my heartrate went up to 180 and pretty much stayed there for most of the "test" - at the end the bike told me that I did "excellent" - made me feel good so I yelled to JAn:"HEy! I am fucking excellent!" - HE bursted out laughing - No idea why. Bikes don't lie!]

Then we played arround with an exercise he saw Tubs doing on Miami Vice. You do a headstand and then move your feet towrds the ground while your legs remain straight. Taxes the lower back quite good. And looks fucking cool!

I think I need to improve my workcapacity. This is why I up the volume with each session at the moment and keep the intensity a bit lower than usual.

[graedy]

- 5 sets of sprints

Now my right ankle and adductor hurt again.
My body is a mess. A ripped and jacked mess. But still a mess

[graedy]

- 1/2 hour of cleanpractice aka jump humping the bar with 60kg [in the beginning my hips were slow, everything felt akward, towards the end I had a nice hip pop and actually jumped of the ground and the bar flew way forward, by practicing the powershrugs and then finally putting those two motions together this forward motion of the bar should transfer into an upwardmotion]

- Practiced the catch by uprightrowing the bar and then catching it. at first I was completelly unable to do a proper catch. Always catched the bar on my wrists instead of my colarbones. Then I realized that I have to actively open my hands in the right time and then actually CATCH the bar. Then it felt great. I checked in the mirror and it even looked good. Like a realy catch.

Noticed that my ankleflexibilty is amazingly poor. Will work even more on this.

[graedy]

- BP 3x112,5kg/2x3x110kg/3x107,5kg/3x105kg [looking on in my log I saw that I haven'T benched in a month, this showed, could slightly increase my density (by 5kg) but not my topweight, was out of groove]

- one handed pulldowns 3x3x[105] [the right elbow might need some rest soon]

- Dips 2x10x25kg [3x12 next time]
ss
DBrows 12/15x50kg

- Lying flies 3x10x15kg
ss
- REardeltflies 3x10

- Rolling DB extensions 2 sets

- L-hold Rope climb 1 set [ really fast and easy, this most be done weighted soon]

- SB 10mins@lvl10 hills [this was too easy]


No PR today. Still a good workout. Next time - more volume.

[takeahnase]

Originally Posted by graedy

- 1/2 hour of cleanpractice aka jump humping the bar with 60kg [in the beginning my hips were slow, everything felt akward, towards the end I had a nice hip pop and actually jumped of the ground and the bar flew way forward, by practicing the powershrugs and then finally putting those two motions together this forward motion of the bar should transfer into an upwardmotion]

- Practiced the catch by uprightrowing the bar and then catching it. at first I was completelly unable to do a proper catch. Always catched the bar on my wrists instead of my colarbones. Then I realized that I have to actively open my hands in the right time and then actually CATCH the bar. Then it felt great. I checked in the mirror and it even looked good. Like a realy catch.

Noticed that my ankleflexibilty is amazingly poor. Will work even more on this.

I would recommend against "hip pop". Oly Form Checks and Competitions

[vla]

'sup pal?
cold and flat preparation got me all lately.
Call me when you next head for the lifting. I need a ride, mine's broke entirely.

[graedy]

Originally Posted by takeahnase

I would recommend against "hip pop". Oly Form Checks and Competitions

But one should still bring the hips fully through, or not?
My problem before practicing the bar hump was that I didn't reach full extension in the body.

@ Vla: Friday will be the next trainingday.

[takeahnase]

Yeah, you bring the hips fully through. It was just my experience that thinking about humping the bar does not help with full extension and engrains bad mechanics. Humping the bar, besides swinging the bar outward has these three disadvantages:
a) Too little hamstring involvement because of excessive scooping
b) Limited ability to extend vertically in a short time period
c) Difficulties pulling under the bar, as you need to reverse direction backward and downward instead of only downward.

But note that this could all be bullshit.

[graedy]

Plan to train in an olyclub in my town one time anyway. So I guess I will just see how that goes then. Untill then I gonna try to get a feeling for the Powerclean on my own.


- DL 3x3x150kg [Plan to keep the weight the same and increase volume]

- Squats ATG 2x5x100kg/5x110kg/20x100kg [Working on my flexibilty now allows me to go even deeper on the olystyle squats than before with a closer stance. Even all the reps fo the 20repper had great depth and just went very smooth. Was very, very happy with squats today.]

- Calves

- L-hold rope climbs 1xbw/1x10kg [Adding weight works well]

[graedy]

- CHINS 4x6x20kg/8xbw

- Dips lots with bw

- Shrugs some


Not really training today. Was wasted from heavy drinking. It was my birthday anyway.
Things I got for my birthday:

- Polar heart rate monitor

- Dip belt [I wanted one going up to at least 100kg, I am not capable of this amount of weight...yet... my girlfriend told me that she received blank stares when asking for such a belt, the most solid one they had in the shops she aksed was one up to 80kg, so I now have this one, will probably suffice for quite some time]

- Lifting straps [rarely use those but it is always good to have some]


I am such an equipment whore