Originally Posted by
Pork Chop
Monday 3/5/2012
Yoga & weights.
Yoga class was great. The workout focused on flexibility (as opposed to breathing or static poses). Got a really good stretch.
Weights.
My teammate & personal trainer friend Ray came up to me after my first set to tweak my workout. I'd asked him to a week ago via email and he's been working on it. Small tweak made a huge difference. He wanted me to do 10 reps of a speed/explosive motion after every heavy set.
Squat - Jumping Squat 185lbs x 5reps x 3sets; 10 bodyweight jumping squats after each set. Got a freebie first set in there so it was really 4 sets of weighted squats. Was doing "knees-to-chest" type jumps, will probably just do normal squat jumps next time. Exhausting.
Overhead Press - Jumping pushups 115lbs x 5reps x 3sets; 10 jumping pushups after each set. Jumping pushups = clapping pushups without the clap. By the second set I couldn't do any more jumping pushups normally, so I went to my knees. The third set I just did 10 pushups for speed. I may do the 10 pushups for speed until they become easy. Again, very tiring.
Deadlift - 2 handed swing 225lbs x 5reps x 3sets; 10 kbell-type swings with 25lb plate. Might use an actual kettlebell next time.
135lb powerclean went well.
Assisted chinups 60lb assist x 5reps x 3sets; dropped the weight and cranked out 10 reps as fast as possible (160lb assist, 120lb assist, 100lb assist). Final speed set was maybe too little of an assist.
I was soaked by the end of the workout and felt ready to fall out on the way home.
Slept pretty well last night. Don't feel sore today....yet.