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Post by captnJ on Oct 13, 2004 10:25:08 GMT -5
12 oct 04
A) Back Squat close stance 130x6 Approx 75-85% or 1rm 130x6 140x6 150x6 - tough last rep
150s rest
B) Power clean 70x5x4 sets (65% or 1rm, explosive)
150s rest
C) Lunge Jumps
Bodyweight x 8x 2 set 20lb DB x8x2 set
rest 120s
D) Altitude landings (drop from 1m and stick the landing like a gymnast)
7x4sets
rest 90s
E) GLute HAm raise
5x4 sets
rest 60s
4x50m swim sprints... very tough after the gym work...
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Post by captnJ on Oct 13, 2004 10:29:26 GMT -5
13 oct 04
A)Bench Press
105 x 6 x 4 sets 75% 1rm 2 sec down, ASAP up 150s rest
B)Push Press
60kg x 5 reps x 4 sets 150s rest 60% 1rm Explosive
C)Pushups with light Jumpstretch band across back.
4x 8 reps As fast as possible trying to explode up
120s rest
D)Depth drop pushups
7x 4 sets depth approx 7-8 inches did not do well stopping the downward motion after dropping. New to this exercise and fatigue setting in shoulder and triceps
E)7x 5 sets chinups dead hang varius grips 60s rest
6x50m swim Sprints 45-60s rest
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Post by captnJ on Oct 15, 2004 5:13:47 GMT -5
15 oct 04
1) Altitude landings 7x4 set 90sec rest
2) Jump Lunge 8x4 set 120sec rest with 30lb DB explosive
3) Power Clean 5x4 set 150s rest explosive
WEight 70, 75, 77.5 70
4) Close stance back squat 6x4 set rest 150s 202 tempo
weight 120, 130, 135, 140
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Post by captnJ on Oct 17, 2004 4:17:05 GMT -5
17 oct 04
A) Depth Push ups (better control of landing now) 4x7 reps, explosive 90s rest
b) Band push ups 8x4 sets explosive 120s rest
c) Push Press 5x4 sets 150s rest explosive 70kg
d) Bench Press 6x4 sets, 5x 1 set 150s rest 105 KG
202 tempo
e) Chinups varius grips, 6, 8, 6, 6, 4 reps. dead hang 70s rest.
6x 50m swim sprints rest 45 sec btw sprints
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Post by captnJ on Oct 19, 2004 0:10:46 GMT -5
19 oct Week 2 all weights in Kg all rest same as last week
A)Back sq close stance
6 reps x 6 sets 202 tempo 75-80% 1rm 122, 130, 135, 135, 140, 150 last set easier than last weeks 4th set. Good speed out of the bottom
b)Power clean from floor
6 sets x 5 reps explosive 60% 1rm
60, 60, 62.5, 65, 70, 70
c) Jump lunge +25lb Dumbell explosive
8reps x 6 sets
d) Altitude landings
7x 6 sets
e) Pull thrus cable
60, 70, 70, 70
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Post by captnJ on Oct 21, 2004 8:09:54 GMT -5
21 oct rest same as all upper workouts so far
A) Bench Press 6 setsx 5 reps approx 80% 1RM 202 tempo
107.5, 110, 110, 110, 110, 110
last set only did 3
B) Push press 6 sets x 4 reps explosive
65, 70, 75, 75, 75, 75
C) Band pushup, mini band + light band
6 set x 6 rep exlosive
d) Depth drop pushup
6 sets x 8 reps last 2 sets were tough to stop the decent well
E) Incline chinup 4 x 15 reps
6 laps 50m sprints (not very fast, triceps fatigued)
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Post by captnJ on Oct 24, 2004 4:34:00 GMT -5
24 oct
A) altitude landings 6 set x 7 reps rest 90s
B) Squat up till tip toes with green Jumpstretch band 50kg 6 set x 8 reps explosive 120s rest
C) power clean 6 sets 4 reps 150 sec rest 60, 70, 75,75,75,75kg explosive
D) Close stance squat 6 setsx 5 reps 150s rest 202 tempo
100, 122, 130, 140, 150 , 162kg
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Post by captnJ on Oct 25, 2004 4:47:56 GMT -5
25 oct rest A- 90s, B-120s, c and D 150s
A) Depth drop pushup
6 sets x 8 reps last 2 sets were tough to stop the decent well B) Band pushup, mini band + light band
6 set x 6 rep exlosive
C) Push press 6 sets x 4 reps explosive
60, 65, 70, 75, 75, 75 D) Bench Press 6 setsx 5 reps approx 80% 1RM 202 tempo
100, 105, 107.5, 107.5, 107.5, 105
E) Incline chinup 4 x 15 reps
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Post by captnJ on Oct 28, 2004 10:32:54 GMT -5
28 oct 04
A) Bench press 202 210s rest, approx 82-85%1rm 115kg x 4reps x 5 sets
B) Shoulder PRess 60kg x 5,5,5,6 reps 65kgx 3 reps 210s rest 202 tempo
C) Pushup with green band, explosive 5sets x 5 reps 120s rest
d) Drop pushups explosive 5 sets x 9 reps 90s rest
E) 4 sets incline pullups 12 reps, 60 s rest 101 tempo
6 laps x 50m swim sprints
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Post by PullupAddict on Oct 28, 2004 23:56:01 GMT -5
Hey CaptnJ, i noticed that u have been doing various grip chins and incline chins so how did u go about maintaining ur 110 pound chin? i noticed tat for my self if i miss just 3 days of weighted work and replace with normal pullups, my weighted ones feel hard and heavy...also i tot incline chinups only use 60 percent of bodyweight so how does it help the body?
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Post by captnJ on Oct 29, 2004 10:40:12 GMT -5
Hey CaptnJ, i noticed that u have been doing various grip chins and incline chins so how did u go about maintaining ur 110 pound chin? i noticed tat for my self if i miss just 3 days of weighted work and replace with normal pullups, my weighted ones feel hard and heavy...also i tot incline chinups only use 60 percent of bodyweight so how does it help the body? true no weighted chins... but as u can see this program is about max explosive strength. The back work is included to ensure no imbalances thats all. And there is lots of heavy pulling so the entire back is stressed esp with the cleans. I am sure can do 90lbs weighted now 110 not so sure though...
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Post by captnJ on Oct 29, 2004 10:48:25 GMT -5
29 oct - dynamic overcoming static session
Deadlifts close stance, 120, 150, 160, 180, 205- quite easy , fail at 215 - 10cm above ground rest 3 mins
Good mornigns wide stance off pins 80, 100, 105, 110, 120 very fast tempo concentric ,1 min rest
6 x 1 min cycle intervals
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Post by captnJ on Oct 30, 2004 22:34:33 GMT -5
31 oct 04
A) Depth drop pushups 5 x 9reps explosive 90s rest
B) Band pushups 5x 5 sets Explosive 100s rest
C) Speed bench presses 82kg 3x 5 sets Explosive 50s rest
D) Bench Presses 110, 112.5, 115, 117.5, 110kg 202 tempo 5 sets x 4 reps
Swim 6x 50m intervals rest 50s
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Post by captnJ on Nov 2, 2004 10:22:04 GMT -5
2 Nov 04
Close stance Good Morning
82x3, 100x3, 122x3, 140x2, 162.5x1 (new PR) rest 2:30-3mins Rythmic Speed squats with Green BAnd rest 60-90sec 60x8, 70x7, 6,6,6, 82.5x5
Swim 10x50m interval sprints
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Maximus
Ready for a new Body
Posts: 14
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Post by Maximus on Nov 2, 2004 11:54:36 GMT -5
2 Nov 04 Close stance Good Morning 82x3, 100x3, 122x3, 140x2, 162.5x1 (new PR) rest 2:30-3mins Rythmic Speed squats with Green BAnd rest 60-90sec 60x8, 70x7, 6,6,6, 82.5x5 Swim 10x50m interval sprints How to do good morning at 162.5? With belt and spotters? I nvr tried this kinda weights b4...
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