Training Logs June 6, 2014

Good Morning ,


So yesterday I did not go to the gym because I stayed home to get a little extra rest. The program I am following is a 4 day a week program which I have scheduled Tuesday, Wednesday, Friday, and Sunday. I am going to be adding a 5th day for Thursday and it is going to be a barbell complex which I will discuss next Thursday. Let's get to this morning's workout which was a great time in the gym.


This morning's focus was on squatting with explosive power. To build explosive power you need to use 60% of your 1RM to allow your body to apply the maximum amount of force into the bar. In other words, you need to put the amount of force it takes you to put up your 1RM into the bar that ways 60% of your 1RM. So by doing this you should do many sets of low reps for the purpose of giving you more 1st lifts. So instead of doing 3 sets of 8 reps for a total of 24 reps you do 8 sets of 3 reps for the same amount of volume but like I said you have 8 first reps instead of 3. In power lifting you are only doing your first rep in competition so it is good to train for it. So here is what today's workout looks like.


Warm up
Squat
Bar only 8 pause reps (pause 5 to 10 seconds to stretch and loosen the muscles)
90lbs 5 pause reps
135lbs 10 reps
185lbs 8 reps
225lbs 3 reps


Working Sets
Squat - Power Squat Explosive reps with only 40 seconds rest between sets
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps


High Bar Narrow Stance Olympic Squats
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps


Leg Press (By the time I got here the lactic acid build up was great, reps over 9 burned good)
315lbs x 15 reps
315lbs x 15 reps
315lbs x 15 reps


Stiff Leg Pull Through (Think of stiff leg deadlift but with cables to keep that constant tension)
90lbs x 12 reps
100lbs x 12 reps
100lbs x 12 reps


Kettlebell Swing (Went light on these 'cause I hadn't done them in a while. Increase weight next time)
18lbs x 15 reps
20lbs x 15 reps
20lbs x 15 reps


Like I said it felt really good pushing it this morning. Those explosive squats with only 40 seconds rest was a challenge. My next scheduled workout is on Sunday which is weakness training all done bodybuilding style. However, I will probably post tonight or tomorrow on the YUMMA Powerlifting team meeting/class tonight. I am excited about it because people getting together for the same goal is awesome and powerful.


God Bless and Get Big


Travis