K-Dawg's Strength training

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Re: K-Dawg's Strength training

Postby Karlos on Thu Jan 06, 2011 1:15 pm

Haven't updated in a while. Been training okay, but not great due to pretty bad back injury and a bout of illness (and xmas!). Did back injury on a night out, suffice to say I will not be engaging in midnight plyometric training ever again! :evil: Back still isn't 100% after nearly 6 weeks. It's not causing alot of pain, but occasional aching now and then. I'm going to give it another two weeks and if it's not fully better I'll be seeing an chiro about it.

Been really strict with diet over the past few months, apart from xmas week, and currently weighing in at 88.4kgs! The lightest i've been since I was about 16 lol. Put myself around 10-12% bodyfat, lean all over apart from small stubborn areas, lower abs and love handles..but even these areas are pinches rather than grabs :D Looking to drop as much fat over the next 3 weeks before the start of feb, then i'll be looking to increase strength and power...with the use of more carbs. ;)

Yesterdays session 2

warmup/moblity

Dynamic RDL

bar x 5
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
85 x 3
90 x 3 x 3

-Despite using small 5kg plates, they were nearly touching the floor due to all the flexibility work. Lumbar arch was strong.

Overhead reverse lunges

bar x 5 (each leg)
30 x 5
40 x 5
45 x 5

Immense amount of concentration needed! Very humbling exercise.

Anterior loaded reverse lunge

50 x 5 (each leg)
60 x 5
65 x 5
70 x 5

Seriously rate this exercise.

A1. Plyo incline pushups

bw x 10
+5 x 10 x 2
bw x 10

A2. BB rows with static holds

bar x10
40 x 10
50 x 10
60 x 10
70 x 10

Rows to neck with holds

bar x 10
30 x 10

Using the rows with holds to pull my shoulders back. Pretty much fixed the problem, posture is alot better, but still good to strengthen rhomboids.

Useful session, getting a nice new olympic bar next week, so when it comes i'll be incorporating more power oly lifts with catches, notably power clean to jerk 8-)
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Re: K-Dawg's Strength training

Postby Rilla on Thu Jan 06, 2011 1:18 pm

Pics!
88kg?!?!
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: K-Dawg's Strength training

Postby Karlos on Thu Jan 06, 2011 1:20 pm

lol I know I can't believe it myself. I've lost 3 stone. :lol: I'll get some up soon. I look...athletic.
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Re: K-Dawg's Strength training

Postby Rilla on Thu Jan 06, 2011 1:36 pm

Getting loads of pussy?
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: K-Dawg's Strength training

Postby Karlos on Thu Jan 06, 2011 1:43 pm

If you define 'loads' as one repeatedly..then yes :P
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Re: K-Dawg's Strength training

Postby Karlos on Mon Jan 10, 2011 4:20 pm

Session 1

Mobility and warmup

Powercleans

50 x 3
60 x 3
70 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3 -

(sorry about the sideness-ness.

First time doing power lifts with a catch in at least 6 months! considering this technique was good and power was reasonable.

Glute Bridge

50 x 8
70 x 8
90 x 8
110 x 8
120 x 8
125 x 8
130 x 8
90 x 10

+10kg on last time. Did static holds during sets.

Military press

bar x 10
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5

Pushpress

65 x 5
70 x 5
75 x 5

Kept these powerful throughout.

A1.Pullups

bw x 5
+5 x 5
+7.5 x 5
+8.75 x 4
bw x 5

A2. Hanging l sit

5 x 3
2 x statics

Improvements in range on these

Not a bad start to powercleans, really enjoying the new bar and catching. Overall, decent session.
Last edited by Karlos on Mon Jan 10, 2011 5:18 pm, edited 1 time in total.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Mon Jan 10, 2011 5:08 pm

Power cleans looking solid!
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Re: K-Dawg's Strength training

Postby Flash Sketcha on Mon Jan 10, 2011 11:27 pm

sweet powercleans pal and fukkin hell, u got lot leaner hahhaha :lol:
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Re: K-Dawg's Strength training

Postby Karlos on Mon Jan 10, 2011 11:37 pm

Cheers mate. lol yeah, pretty much 3 stone lighter :)
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Re: K-Dawg's Strength training

Postby Karlos on Fri Jan 14, 2011 6:57 pm

Session 2

30 mins warmup and mobility

powersnatch

20 x 3
30 x 3
40 x 3
50 x 3
50 x 3
55 x 3
60 x 3
62.5 x 3
50 x 3

+7.5kg on last week and more volume. 2nd time doing these from the floor and it felt great, looking forward to really working on these and bringing the weight up.

Overhead reverse lunges

bar x 5 (each leg)
30 x 5
40 x 5
45 x 5

Anterior loaded reverse lunges

50 x 5
60 x 5
67.5 x 5
72.5 x 5

One of my favourite exercises. Brutal, but feels nice.

A1.Incline Jump pushups

bw x 10
+5 x 10 x 3

A2. BB rows to neck

20 x 10
30 x 10 x 3

1.5hours later did a sled/sprint session. Sled pulls really complimented the sprints in getting a good powerful and low drive phase. Fun training day!
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Re: K-Dawg's Strength training

Postby Karlos on Fri Jan 14, 2011 7:07 pm

Session 3

30 mins warmup and mobility

Powerclean to split jerk

30 x 3
40 x 3
50 x 3 x 2
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3

+5kg, 2nd week doing these. My shoulder flexibility still isn't good enough really,but with a lot of work i managed to catch the jerks in a half decent position. Powerclean technique best it's ever been.

ATG Squats (beltless)

55k x 3
75 x 3
95 x 3
105 x 3
110 x 3
120 x 3
100 x 3
130 x 3 x 2
100 x 3 x 2
130 x 3

The idea is volume and speed of execution, no grinders here. Fair bit more volume on these this week. All reps powerful and deep. Not too bad considering not having squatted without a box in months.

A1. floor press

50 x 5
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3

Fast reps.

A2. Hammer chins

bw x 5
+5 x 3
+10 x 3
+15 x 3
+20 x 3
+21.25 x 3
bw x 5

+1.25kg.

Pleasing session.
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Re: K-Dawg's Strength training

Postby Flash Sketcha on Sat Jan 15, 2011 12:05 am

what sort of things are you doing to work on your shoulder flexibility karlaaa? Mine is unbelievably bad, i have this really decent stretch you can do for sorting out all muscles around chest/anterior delts/lats etc but you need a partner for it.. (which is frustrating) I'll try get a pic one time
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Re: K-Dawg's Strength training

Postby Karlos on Sat Jan 15, 2011 12:49 am

Loads of shoulder dislocates with a stick, working my grip narrower until i get my hands to about my clean grip width, then i Just stretch that.

I also lie down on a foam roller and hold a weight 'overhead' and let that stretch.
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Re: K-Dawg's Strength training

Postby Karlos on Mon Jan 17, 2011 4:58 pm

Session 1

30 mins warmup, mobility and activation

powercleans

40 x 3
50 x 3
60 x 3 x 2
70 x 3
80 x 3 x 2
90 x 3
95 x 3
100 x 3
90 x 2
102.5 x 3 - +2.5kg and better reps than last week.
80 x 3

Nice amount of volume working on technique. Just refining things now. Very happy.

Weighted glute bridges

70 x 8
100 x 8
120 x 8
130 x 8
140 x 8
145 x 8
130 x 12

+15kg on last week.

Strict OH press

bar x 5
30 x 5
40 x 5
50 x 5
57.5 x 5
62.5 x 5

+2.5 on last session

Pushpress

70 x 5
75 x 5
77.5 x 5

+2.5 on last session.

Pullups

bw x 5
+5 x 5
+7.5 x 5
+10 x 5
bw x 5

+1.25kg.

L-sits

8 x 3

Improvements in range!

Good session, improvements all around.
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Re: K-Dawg's Strength training

Postby Coop_de_Ville on Mon Jan 17, 2011 5:30 pm

Waveloading in the working range is really working great I feel
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Re: K-Dawg's Strength training

Postby health4ni on Mon Jan 17, 2011 5:39 pm

Karlos wrote:Loads of shoulder dislocates with a stick, working my grip narrower until i get my hands to about my clean grip width, then i Just stretch that.

I also lie down on a foam roller and hold a weight 'overhead' and let that stretch.
This is an excellent exercise. I do it at every warmup and get my clients to do the same. I also try and do 50 a day on non-training days also.

For those with very poor shoulder flexibility, it is Initially wise to use a stretch band or thera-band. That way you can progress without pain issues. Then as you get better, move to a solid item. Indeed, you could always do 10-20 with a band, then 10-30 with a stick, thus ensuring the area is warmed-up enough to take the non-stretchable implement.
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Re: K-Dawg's Strength training

Postby Karlos on Mon Jan 24, 2011 3:48 pm

Session 1

warmup and mobility & activation

Powercleans

20 x 5
30 x 5
40 x 5
50 x 3
50 x 3
60 x 3
70 x 5
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
90 x 3
105 x 3 (+2.5kg)
80 x 3 x 2

Top set felt easy! Really refining technique now, focused on leading with the shoulders and exaggerating the shrug. It worked wonders. if anything i under-did hip and calf drive, but it still flew up. Once I nail everything it should be where my HPC was a few months back at 125kg.

Glute Bridges

50 x 8
80 x 8
100 x 8
120 x 8
130 x 8
140 x 8
145 x 8
150 x 8 (+ 5kg)

Loving this exercise, glutes are such powerful muscles 8-)

Military press

bar x12
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5

Pushpress

65 x 5
70 x 5
75 x 5

Wrist was hurting, so went conservative. Still piss weak. :(

Pullups

bw x 5
+5 x 5
+7.5 x 5
+10 x 5

Meh, not great. Tired by now.

Hanging L-sits

5 x 5

still improving.

Spent about 2 hours on mobility and powercleans alone. Totally lost all concept of time. It was bizarre. Will have to be more careful in future. Pretty decent session overall though.
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Re: K-Dawg's Strength training

Postby Flash Sketcha on Mon Jan 24, 2011 11:15 pm

2 hours of just mobility and powercleans LOLLL, decent session mate
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