Leg Press
4 plates + Qtr per side x10
5 plates + Qtr per side x10
5 plates + Qtr per side x10
6 plates + Qtr per side x8
7 plates + Qtr per side x8
7 plates + Qtr per side x8
6 plates per side x 12
6 plates per side x 12
I couldn't clean nor due GMs due to the scalene muscle in my neck. I tried to a couple of sets of GM then did a set of front squats. This made things worse. Training in the suit next week should be fun.
Banded Hyperextension w/ 2 Blues & 2 Greens
3 sets of 20
I supersetted these with calves
Supersetted Banded Vertical Jumps w/ Abs
Showing posts with label band resisted jumps. Show all posts
Showing posts with label band resisted jumps. Show all posts
Friday, February 25, 2011
Monday, April 12, 2010
3.12.10--Squat
This video was described to me by my suitemate as the funniest video ever. You can decide for yourself.
Squat:
warmpus
95x5
135x5
185
205x3
215x3 PR
225x3 PR Really happy with this Arnold PRess
Form pretty good on these, although some of them were a little high.
Band Lightened Squat (purples):
275x5
295x3+f+high
285x3x3
exhausted after these
Front Squats:
45x5
75x8x3
still not very good at these, but I was able to do it with good form because it was so light.
Calves:
1 set of calves machine
2 sets of Band Resisted Jumps
Drake Stadium:
jogged 2 laps
Squat:
warmpus
95x5
135x5
185
205x3
215x3 PR
225x3 PR Really happy with this Arnold PRess
Form pretty good on these, although some of them were a little high.
Band Lightened Squat (purples):
275x5
295x3+f+high
285x3x3
exhausted after these
Front Squats:
45x5
75x8x3
still not very good at these, but I was able to do it with good form because it was so light.
Calves:
1 set of calves machine
2 sets of Band Resisted Jumps
Drake Stadium:
jogged 2 laps
That Big Red freshness lasts right through it
Squat
255 x 3
265 x 2+f
265 x 3
Second set felt way easier thanks to Big Red®. Also apparently I can watch youtube on a horse with it so that's cool
Band-lightened squat (green)
365 x 5 x 3
375 x 5 x 2
Band resisted jumps
30 seconds x 3 sets
4-12-10 Squat
Squat
275 x 3 x 2
285 x 3 PR not too hard
Band Lightened Squat purples
315 x 5 x 2
335 x 5 x 3
Band Resisted Jumps with purples
60 seconds
45 seconds
30 seconds
this was the most exhausting exercise that I can remember doing. I think it took years off my life.
Jump Stuff
ME Squat
Squat:
435 x 3 @ 9
455 x 3 @ 9
465 x 3 @ 9
Felt really good today on these. The lower back was tired, but not fried. Elbows started getting irritated, but not nearly as bad as on Thursday.
Band-lightened Squat:
495 x 5, 5 @ 7
525 x 5, 5 @ 8
545 x 5 @ 8+
Kept it a bit light on this to focus on form in the hole. My core felt much stronger this week.
Finished with band-resisted jumps for 60, 30, 30 seconds and 3 sets of cable abs
435 x 3 @ 9
455 x 3 @ 9
465 x 3 @ 9
Felt really good today on these. The lower back was tired, but not fried. Elbows started getting irritated, but not nearly as bad as on Thursday.
Band-lightened Squat:
495 x 5, 5 @ 7
525 x 5, 5 @ 8
545 x 5 @ 8+
Kept it a bit light on this to focus on form in the hole. My core felt much stronger this week.
Finished with band-resisted jumps for 60, 30, 30 seconds and 3 sets of cable abs
Monday, June 1, 2009
Squats
6/1/09
Squats
185 x 10
205 x 10
225 x 7
245 x 5
Band-Resisted Box Squats
purple bands
135 x 5 x 3
Banded Jumps
Cable Abs
RE Squat
Squat:
315 x 10
365 x 8
385 x 8
405 x 8
Felt pretty good on all of these. Still nice and easy while I'm on the mend. I've noticed that my new form seems to pull at the groin some. I think this is a good sign that my form is getting better, but I still need to work on the flexibility. I've been actively stretching, but suggestions for specific stretches are welcome.
Band-resisted Box Squat:
w/ purple (throw some P's on that)
225 x 5
275 x 5
315 x 5
365 x 5
Finished with banded jumps and cable abs.
315 x 10
365 x 8
385 x 8
405 x 8
Felt pretty good on all of these. Still nice and easy while I'm on the mend. I've noticed that my new form seems to pull at the groin some. I think this is a good sign that my form is getting better, but I still need to work on the flexibility. I've been actively stretching, but suggestions for specific stretches are welcome.
Band-resisted Box Squat:
w/ purple (throw some P's on that)
225 x 5
275 x 5
315 x 5
365 x 5
Finished with banded jumps and cable abs.
Monday, April 6, 2009
Legs (because it's not squats or deadlifts :'( )
Saw the doctor today; she thinks the pain is disc related, but is confident that it will go away soon and won't reoccur provided that I don't irritate it like I did before.
Belt Squats:
I did some what-can-i-still-do thinking and came up with belt squats as my alternate primary exercise (lunges being the other) until my lower back heals up.
90 x 10
Decided these were too easy and also awkward, so I banded them
quadded greens x 10, 12, 15, 15, 15, 15
Green bands were ~300 at the top? They easily picked up the 290 in plates anchoring them and even moved the 490 after I added more weight. It felt pretty good on my legs and no pain in the lower back. Incredibly awkward to get into position for though.
Cleans:
135 x 5
157 x 5, 4 sets
Felt ok but not great so I stayed light.
Banded Jumps:
greens x failure
blues x 40-50? (SO HARD)
greens x 109 + pause + 20
Not a bad workout.
Belt Squats:
I did some what-can-i-still-do thinking and came up with belt squats as my alternate primary exercise (lunges being the other) until my lower back heals up.
90 x 10
Decided these were too easy and also awkward, so I banded them
quadded greens x 10, 12, 15, 15, 15, 15
Green bands were ~300 at the top? They easily picked up the 290 in plates anchoring them and even moved the 490 after I added more weight. It felt pretty good on my legs and no pain in the lower back. Incredibly awkward to get into position for though.
Cleans:
135 x 5
157 x 5, 4 sets
Felt ok but not great so I stayed light.
Banded Jumps:
greens x failure
blues x 40-50? (SO HARD)
greens x 109 + pause + 20
Not a bad workout.
Monday, February 23, 2009
zzzzz legs
-100% motivated today. I can't wait to take a week off.
Leg Press:
90/180/270/360/450/540 x 10
These weren't supposed to bother my back, but they killed. I had to stop when it hurt to walk away. wtf.
Lunges:
135 x 16
225 x 16
275 x 12
295 x 8
Didn't want to push myself today because of the lower back tenderness.
Banded jumps:
these hurt too, but only when i really jumped. CNS failure came too soon due to the meet.
Leg Press:
90/180/270/360/450/540 x 10
These weren't supposed to bother my back, but they killed. I had to stop when it hurt to walk away. wtf.
Lunges:
135 x 16
225 x 16
275 x 12
295 x 8
Didn't want to push myself today because of the lower back tenderness.
Banded jumps:
these hurt too, but only when i really jumped. CNS failure came too soon due to the meet.
Thursday, February 5, 2009
Actual Deadlift Day
Conventional Deadlift:
Lower back is still at 70%. Or maybe just the CNS, so I decided to switch stances to avoid burning anything out.
475 x 1
505 x 2
Sadly, these felt heavy. I will blame my lower back, but I am not sure of it. My conventional may have gone wayyy down since the last time I did it (a year ago?). :'(
Block pulls:
4" block - 505 x 3
8" block - 505 x 3
12" block - 505 x 3
It got much easier as I went up. That's good right???
Good-mornings:
315 x 10
405 x 10
455 x 5? 8?
Band-resisted Jumps:
Everybody and their brother wanted to try these. I think we had 5 random people jump in...
greens x failure, 2 sets
Lower back is still at 70%. Or maybe just the CNS, so I decided to switch stances to avoid burning anything out.
475 x 1
505 x 2
Sadly, these felt heavy. I will blame my lower back, but I am not sure of it. My conventional may have gone wayyy down since the last time I did it (a year ago?). :'(
Block pulls:
4" block - 505 x 3
8" block - 505 x 3
12" block - 505 x 3
It got much easier as I went up. That's good right???
Good-mornings:
315 x 10
405 x 10
455 x 5? 8?
Band-resisted Jumps:
Everybody and their brother wanted to try these. I think we had 5 random people jump in...
greens x failure, 2 sets
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