Author Topic: Scrawny to Brawny Journal (Read 273565 times)

Joe · « **Reply #75 on:** August 22, 2010, 11:50:56 pm »

Quote from: Zetz on August 22, 2010, 11:45:58 pm

Phase III Day 4 (Thursday):

Soreness is all gone. I realized I need to spend more time stretching. I'm not very flexible at all and it would be of huge benefit to me anyway in hurdles and strength.

Workout layout will be the same as listed earlier for the next 4 weeks.

Hang Snatches: 75/85/95 and 85/95/100 (Oh, shite I need work on shoulders.)

Military Press: 65/75/85 and 75/85/90 (Yeah..... I'm pretty buff aren't I? haha)

Russian Twists: 2x10 w/10lb. weight.

Prone Rows: 2x10 w/2x25lb. dumbbells.

The ridiculously week shoulders is probably because of my deltoid tear. That might be one of the ones with fastest improvement now that I'm recovered. You never know.

You were clean+pressing 115 the other, why are you only pressing 90 today?

Regardless, good session.

Zetz · « **Reply #76 on:** August 23, 2010, 07:32:04 pm »

On clean and press I'm not stopping the weight on my shoulders with my legs straight and then pressing. It's one motion and my legs help me get the weight up a lot.

Like this but without stopping.
http://www.youtube.com/watch?v=yJ_1AzoTtV4

And military press just like this.
http://www.youtube.com/watch?v=KuxfIK24AIM

Joe · « **Reply #77 on:** August 23, 2010, 07:47:45 pm »

Quote from: Zetz on August 23, 2010, 07:32:04 pm

On clean and press I'm not stopping the weight on my shoulders with my legs straight and then pressing. It's one motion and my legs help me get the weight up a lot.

Like this but without stopping.
http://www.youtube.com/watch?v=yJ_1AzoTtV4

And military press just like this.
http://www.youtube.com/watch?v=KuxfIK24AIM

That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Zetz · « **Reply #78 on:** August 23, 2010, 09:47:20 pm »

Quote from: Joe on August 23, 2010, 07:47:45 pm

That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Obviously I've learned the technique, just not proper terminology. I'm not sure the words matter quite as much as the fact that I did the workout as it was described to me.

Zetz · « **Reply #79 on:** August 23, 2010, 09:47:38 pm »

Or am I just being ignorant?

Joe · « **Reply #80 on:** August 23, 2010, 10:02:06 pm »

Quote from: Zetz on August 23, 2010, 09:47:20 pm

Quote from: Joe on August 23, 2010, 07:47:45 pm
That is a clean and jerk, not press.

Has anyone taught you jerk technique? A correct jerk does not involve pressing the bar, it is primarily just catching it.

Obviously I've learned the technique, just not proper terminology. I'm not sure the words matter quite as much as the fact that I did the workout as it was described to me.

Right-o.

Zetz · « **Reply #81 on:** August 23, 2010, 11:01:06 pm »

Phase III Day 8 (Monday):

Again, all sets of 4/3/2 reps.

-Box Squat: 135/155/175 and 155/175/185 (much better than front squats, but still not near where I'd like to be)

-Pull-ups: +10/+20/+25 and +20/+25/+30

-Bench Press: 135/145/155 and 145/155/x (stopped major lifts after I ended my fifth set)

-Hanging leg raises: 2x8 (knees tucked, didn't have the energy for extended)

To dead to do anything after all that. Might have something to do with puking my breakfast about 4 minutes after eating. Could be the Chinese I had yesterday upset my stomach somehow. I gotta eat a more solid breakfast again, I've been waking up later because of school.

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.

adarqui · « **Reply #82 on:** August 24, 2010, 01:26:29 am »

Quote from: Zetz on August 23, 2010, 11:01:06 pm

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.

very nice.. i'm all for that, must maintain proficiency.. just ease back into it over 2 weeks.

warmup + hurdle mobility + tempo hurdle sprints to start?

peace

Zetz · « **Reply #83 on:** August 24, 2010, 05:18:39 pm »

Quote from: adarqui on August 24, 2010, 01:26:29 am

Quote from: Zetz on August 23, 2010, 11:01:06 pm

Good news though, I talked to my coach in the gym and I'll probably be able to get a set of hurdles, which means I'll be training sprints and hurdle form on my off days. Nothing too heavy yet though, I'll experiment with some routines. Suggestions and positive criticism are always welcome of course, as usual.

very nice.. i'm all for that, must maintain proficiency.. just ease back into it over 2 weeks.

warmup + hurdle mobility + tempo hurdle sprints to start?

peace

Most likely. I haven't been doing much sprinting stuff other than the pre-workout stuff adarq showed me.

Zetz · « **Reply #84 on:** August 26, 2010, 11:25:14 pm »

8/24/2010 Phase III Day 9 (Tuesday):

Just some biking done and really light jogging. (something like 2 miles) Super light day, hamstrings and quads are sore from squats yesterday.

Zetz · « **Reply #85 on:** August 26, 2010, 11:36:13 pm »

8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.
<a href="http://www.youtube.com/watch?v=SGflRfVoCa8" target="_blank">http://www.youtube.com/watch?v=SGflRfVoCa8</a>

One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool.

Zetz · « **Reply #86 on:** August 27, 2010, 12:13:46 am »

8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)

adarqui · « **Reply #87 on:** August 27, 2010, 03:26:58 am »

Quote from: Zetz on August 26, 2010, 11:36:13 pm

8/25/2010 Phase III Day 10 (Wednesday):

FINALLY got some hurdles and blocks out onto the track. My coach has been really helpful on that and he says he'll be able to come help me with form any day I go after school. So here's my hurdle workout.

-1-lap light jog ---- > Stretch

-1 hurdle (@ 33 in.) hop into 30m sprint} x2

-Start into 1st hurdle @ 36 in. (3in./one click below race height)

-Start into 2 hurdles @ 36 in. }x2

-Start and sprint over 5 hurdles @ 36 in.}x4 (Main workout, about 3-4 minutes rest between each sprint)

-Explosion out of blocks and form focus over 1st hurdle @ 39 in. (Race height)

-1-lap light jog ----- > Stretch

Felt really good over the hurdles for losing some flexibility and practice over the summer. I can already tell this will be a good season.

Quick video I took of my last sprint through the first hurdle at race height. (ignore the first 15 seconds and noise, A LOT of little kids were having football practice.

Quote

workout looking very good as a base progression for getting back into hurdling, good stuff.

Quote
One of the kid's coaches told me, "You're just like a little gazelle." That made me feel pretty cool.

that's a good compliment! unless their are lions around.

adarqui · « **Reply #88 on:** August 27, 2010, 03:29:38 am »

Quote from: Zetz on August 27, 2010, 12:13:46 am

8/26/2010 Phase II Day 11:

Skipped my lifting for shoulders today. Energy feels depleted and I haven't had much to eat today. After dinner I decided to do some handstand pushups against my bedroom wall. Felt like a pretty good alternative to the military presses I would have done today.

Hamstrings and calves are pretty sore. It seems like lately all of my previously under-appreciated muscles have been getting the most work and developing the quickest. I kinda like it, haha. Towards the end of the day I started feeling some soreness in my lats, which I can't really explain, we'll see how I feel tomorrow.

I leave you today with some pictures of 1.5 months of very slow progress. (noticeable.... no? If so let me know what looks better and what doesn't)

i'd say traps definitely look better now.. pecs look a little thicker and you look a little wider around the lats.. you also just look like you weigh a little more in the after pic..

i see progress.. small, but it's there.

Flander · « **Reply #89 on:** August 27, 2010, 03:30:34 am »

Hurdle look good. Didnt know we had a hurdler on board. Nice!!

Adarq.org

News:

Author Topic: Scrawny to Brawny Journal (Read 273565 times)

Joe

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Joe

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Joe

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

adarqui

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

Zetz

Re: Scrawny to Brawny Journal

adarqui

Re: Scrawny to Brawny Journal

adarqui

Re: Scrawny to Brawny Journal

Flander

Re: Scrawny to Brawny Journal