LDH's Training

[PillarofBalance]

Cool vids! You got some wicked speed in you. I was impressed by the explosiveness of your jerk.

 

[LDH]

Cool vids! You got some wicked speed in you. I was impressed by the explosiveness of your jerk.

thanks lad.
The jerk seems to be the most solid part of my lifting.
If I can clean it, I seem to be able to jerk it.
loving training these days.

 

[LDH]

Warm up

Banded crab Walks - 10 steps each side
Toy soldiers - 15 yards
Inch worm - 15 yards
Clam lower + 5kg - 10 each side
Clam upper - 10 each side
Lateral lunges - 8 each side
Scap push ups - 10
YTs - 16 with 2.5kg plates


Combos
Bent over rows - 8
Close Grip Snatch - 6
Behind the neck press in parallel squat position - 6
Good mornings - 6
Alternating Lunges - 6 each side
3 sets @ 20kg, 30kg & 35kg

Bit of work on the legs with the stick and some stretching

 

[LDH]

This morning
went for a road run.
6km in 36 minutes.

The hardest part of this was the blisters that started to develop around 4km in to the run.
I wasnt gassed after 6km but it was tough.
Finishing 10km on Sunday will bea challenge but Im determined to do it.

 

[LDH]

Upper body training session.*
Last bit of training before the 10 run on Sunday.

Upper body warm up

Inc DB Benching
Up to
30kg DBs - 5
35kg DBs - 5
40kg DBs - 5,4
35kg DBs - 5,5

Lat pull down
40kg - 15
50kg - 15
60kg - 15
70kg - 12
80kg - 10
90kg - 10

Double OH BB shrugs
40kg - 15
60kg - 15
80kg - 12
100kg - 12
120kg - 12
140kg - 10
100kg - 10,10

Pendlay rows
40kg - 12
50kg - 12
60kg - 10
70kg - 10

Cable curls
3 x 15

Hanging leg raises*
3 x 15

 

[LDH]

Ran the 10k today in 59:25.
Delighted with that

 

[tilltheend]

good run bro!

 

[LDH]

tried some weightlifting training yesterday evening but I was so sore and stiff It wasnt great.

Extensive warm up

Snatch from Medium blocks
7 x 3 @ 40kg

Clean and Jerk
40kg - 3
50kg - 3
60kg - 1
65kg - 2*
*went for a third rep here but got stuck in the bottom of the clean, my legs just wouldnt work.

Left it there, had a stretch.

This morning at 06:45
Loads of stretching
foam rolling
using the stick

upper body rehab circuit of
face pulls
internal db rotations
YTs with 5kg plates

Still feelingreally sore.

 

[LDH]

Weightlifting Training

1. Snatches from medium blocks
3 @ 40kg
3 @ 42kg
3 @ 43kg
3 @ 44kg
3 @ 45kg
3 @ 46kg
3 @ 47kg PR

2. Power Cleans
5 x 3 @ 70,75, 80, 82, 83 PR
2 x 1 @ 85kg *PR (including one fail)

3. Rear foot elevated Bulgarian Split Squats
4 x 6 each leg,*
2 sets at 20kg
2 sets at 30kg

4. Step ups
4 x 6 each leg
30,40,50, 60kg

5. Snatch pulls
60kg - 2 x 3
65kg - 2 x 3
70kg - 2 x 3

6. Clean Pulls
85kg - 2 x 5
95kg - 3 x 3
Easy enough


Great evening of training with a few PRs.
Decided to leave the knee & elbow sleeves in the bag tonight.
Maybe it was just a psychological thing on my part but I did fine without them tonight.
I'm really not using enough weight to warrant using them.

The real test will be on Friday when I go back squatting*

 

[LDH]

Thursday
Upper body hypertrophy

Warm up
3 rounds of
Band pull aparts
YTs
Internal DB rotations

Workout
Inc DB Press
10kg DBs - 15
18kg DBs - 15
24kg DBs - 10
30kg DBs - 5
35kg DBs - 5 x 5

Flat DB flies
Sets of 15 with:
6,8,10,12,14kg DBs
Sets of 10 with
16,18,20kg DBs

Lay pull down
5 x 15

Bench pull
40kg - 15
50kg - 15
60kg - 12
70kg - 12
80kg - 8
90kg - 6
60kg - 12

DB Rows
20kg - 15 e/s
30kg - 10 e/s
40kg - 3 x 10 e/s

Nice bit of volume

 

[LDH]

11th May 2012
Weightlifting Training

1. Snatch Combos
1 snatch from below knee, 2 snatch squats, 3 drop snatches.
Up to 45kg for 5 sets
These are getting better

2. Clean & Jerk
45kg - 3
60kg - 1
65kg - 1
70kg - 2 x 3
75kg - 2 x 2
80kg - 1
85kg - 1
89kg - 2 x 1 PR
2nd single was a bit of a press out but I'm delighted with that.

3. ATG back squats
100kg - 3
103kg - 3
108kg - 3
110kg - 3
110kg x 3 - YouTube
113kg - 3
113kg x 3 - YouTube
115kg - 3
115kg x 3 - YouTube

One more session in this cycle on Monday.*
Mini Deload til Friday and then I'll be testing max C&J, Max snatch & max back squat and then I'll be on a 6-7 week 1st competition prep cycle.

 

[PillarofBalance]

Volume is looking great! And I love the vids too. Thought your ass was gonna bounce off the floor!!!