Re: Nik
 

10/20/12

press

bar x5
95lbs x1
115lbs x1
125lbs x1
135lbs x1
140lbs x1
145lbs(66k) x1
really happy here. That is close to my all time max and I have really only started this press program. If it keeps going like it does then i see some real gains.

press sets 70% of the daily

105lbs x3
115lbs x3
125lbs(57k) x3
135lbs(61k) x2xf (missed the third rep here)

sets of 5 at 50%

75lbs x5
75lbs x5

Re: Nik
 

A.M. warm up

10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 squats
20 abmat situps with 25lbs plate over head
20 kipping pullups
20 push ups

kicking drills
rolled back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side


running late this morning so I had to do the shorter warm up.

Re: Nik
 

You using the elbows in and bar on the base of the hand methods with the shoulder press Nik?

Re: Nik
 

[QUOTE=Scott Jenkins;1102597]You using the elbows in and bar on the base of the hand methods with the shoulder press Nik?[/QUOTE]

Yes, the same video you guys are doing on the press. hands close, bar on the ''heel'' of the hand, elbows tracking more forward ( a bit angled but forward)

Plus I'm doing that program posted. it is a set formula and is based off the days max.

max for the day for 1 rep.

sets of 3res for atleast 3 set, more if needed at 70% of daily max

2 sets of 5 reps at 50% of daily max for perfect form work.

twice a week.

so far it feels more confident but have yet to beat my max. Tomorrow will be the start of 3 weeks on it.

Re: Nik
 

10:00 break

5/3/1 squat no good.

It has been 2 weeks sense I have squatted so I backed up on the squat and failed my last set.

bar x5
135lbs x5
185lbs x5
235lbs x5
295lbs(134k) x3

stoped after the 3rd rep for form. The weight was ok, did not feel to heavy, but my left knee was going in on the third rep and it came up real slow so I called it instead of pushing into it with bad form. I will squat again at the same set next Monday.

This week I will hit some squat and work form and get use to the bar again, all though it felt fine and not heavy, just left hip/knee going in. :shrug:

Re: Nik
 

MondayOn October 22nd, 2012,

Clean & Split Jerk
•spend 20 minutes working on heavy singles of hang-squat-clean-and-split-jerk

135lbs x1x1
155lbs x1
185lbs x1x1

all I really had time for, I did not push to hard, been the same 2 weeks from oly lifting too. So eased into it.

3 Rounds for time of:
•Run 400m
•21 Box Jumps
•12 Push-press (50/30kg)

time 14:05
not the time I was shooting for.

runs ok slow
BOX JUMPS! slow and painfull, all my time was here or running. Lone miss on second set. Last set arches on my feel, ankles, half way up my shins were burning real bad but I kept going.

push press easy and unbroken but a couple of reracks. I had the bar over head and I was on my heels going back so I had to catch the bar in the rach settle and go again.

Finisher: Last chance at 2 minutes of double-unders for max unbroken and total reps.


30unbroken 90 total.

Not a shining day but an ok day.

Re: Nik
 

3:00 break
stretch

couch stretch with band 2:00min a side
ham stretch with band 2:00 min a side
calf stretch 2:00 min a side

Re: Nik
 

We've finished our shoulder press cycle and I did not really get a chance to improve!! Changed my style, lost a bit of weight due to the new way and never got back to were I was, think I might have to try and throw some shoulder press in on top where I can, I want improvement like you.

Re: Nik
 

[QUOTE=Scott Jenkins;1102796]We've finished our shoulder press cycle and I did not really get a chance to improve!! Changed my style, lost a bit of weight due to the new way and never got back to were I was, think I might have to try and throw some shoulder press in on top where I can, I want improvement like you.[/QUOTE]

Same here on improvement. I hope this new plan pays off, just the volume alon makes it feel more confident, but like I said, not max improvement yet. Still a bit soon for that I figure.

Re: Nik
 

A.M. warm up
10 HSPUs
20 GHDs
20 Back ext
10 HSPUs
30 abmat situps with 25lbs plate over head
10 wide C2B dead hangs
30 pushups
20 squats
10 close over hand dead hangs


rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side

kicking drills.

running slow so I had to do the 20s again.

Seems I am struggling for motivation.

I have started eating more and trying to sleep all I can but sleep is tough. I never stay asleep, always waking up in the night.