Tuesdays weights

Still experimenting with a new session plan which I have drawn up now (kind of)

Deadlift

160x3
170x2
180XF

My legs were dead from the sprinting the night before and pretty much knew I wouldnt get a good weight from the first rep.

Explosive Back Squat (Isohold at parralel)

5x60
5x60
5x60

Bench Press

10x65
10x65
10x65

All sets supersetted with box jumps and then split jerks on the back squat.

Very unorganized session tbh, just experimenting though.

Todays Sprints

5x 20,20,20 (20 roll, 20 hit, 20 hold in meters)

2x30
1x50
1x60

Speed development today, felt quite good. Legs a bit fatigued though.

Sounds fun though.

Will do you good to have a bit of go with the flow Coop. That way you will soon start finding what really works for you. Besides, it's nice to loosen the reins every now and then!

you should write down your build up with deads and i wouldn't advise failing deadlifts....ever.

That buildup looks seriosuly silly now that I look at it again.

Maybe pop over to my journal and see how I did the buildup to my PB last week - it worked very well for me and some of the smart guys (Scott) said it looked spot on.

Yeh I know It was a silly session in all honesty as I had already done a max deadlift PB at the weekend so don't really know what possesed me to work at that intensity again at such short notice.

Here is my new workout plan:

I will be switching from a periodized linear cycle to a conjugated linear strength cycle. I will work in 5 week blocks with a total rest week on the 6th.

Each cycles aim will be maximum strength PB at the 5th week. The weekly breakdown will look a little something like this.... Check this out!.....(Run D.M.C and Jam master jay!! lol i joke)

Session 1= Light Session focusing on light explosive work with all Oly lifts (as the intensity and weight will be very low my CNS will have time to replenish), hypertrophy work on upper body for increase in weight.

Session 2= Heavy Squats 3,2,1 format (Final 1 rep will be at around 90-95% depending on fatigue) Plyo work, upper body explosive work for back and biceps.

Session 3=Heavy Deadlifts (3,2,1 format, the same as squats) Plyo work, upper body explosvie work for chest and triceps.

I started todays session as session 2 and it went quite well..

Squats (Oly ATG)

100x1
125x3
130x2
140x1

Was going to ease into to the session today but 135 for 1 would have been way to easy. 140 came out with no problem at all, I would say around 90%

Box drop jumps 3 sets of 5

T-Bar Jump
5x90
5x90
5x90

Box jump from standing 3 sets of 5

T-bar row

40x5
40x5
40x5

3 sets of 3 explosive chins

Quite pleased with the session, feel quite fresh after it which is the aim as I want to avoid fatigue as much as possible.

T-Bar = trap bar, yes? T-bar is that stupid machine i think. Hope the new split works well for ya.

Yeh thats right. I think for what Im using for (jumping with weight) its good for explosiveness. Any other suggestions for that particular exercise?

No, it sounds good. Is it similar-ish to a powerclean?

No more like a clean pull. Hmmm I may change it.... No will use that in the next cycle for variation

I wouldn't do any kind of jumping with 90kg. I'd stick to 40-60kg-ish and BW plyo work.

Rilla wrote:I wouldn't do any kind of jumping with 90kg. I'd stick to 40-60kg-ish and BW plyo work.

Not sure i agree. Jumping is a form of dynamic lifting which trains different qualities compared to plyo's. As long as good speed and form is maintained, 90kg sounds reasonable.

I think too much weight can be detrimental as you will start to slow and the explosive factor will be lost.
This exercise is almost identical to the clean pull/powerclean except for were you hold the bar. So as far as jumping goes it is only as much as a clean pull.

Karlos I agree, like i have just said so long as it is still explosive then it should be okay.

1. What Coopy said about explosive power and
2. Spinal compression/punishment. BW plyo can be taxing on joints without the added weight.
Btw I have no science or anything to back up my points.

More importantly, how many times have you watch cool runnings since doing the initial tests?

I'm so glad I'm not the only one who's been thinking this.

Rorschach wrote:I'm so glad I'm not the only one who's been thinking this.

"Feeeel di riddim! Feeeel di ride!...."

LMFAO!

Im definately watching that sometime soon

I like the look of the proposed new workout. Coop I'm interested. Is/there any recommended sports/exercises for people trying to improve specifically for the bobsleighing? Or is it simply a question of becoming as explosive as possible?

Decided whilst exams etc was on to limit myself from as much distractions hence my absence!

Gym wise though I have just finished a 6 week strength cycle with some very satisfying results.

Squat X 1 = 170kg PB (new PB by 20kg)
Deadlift X 1 = 210kg (new PB by 30kg)


Standing Long Jump 3m 8cm (new PB by 4cm)
30m Sprint= 3.98 secs

I have got GB trials in 2 weeks and my current form would stand me in good stead for the World Cup 2 team which would be great but we shall wait and see! Fingers crossed!

awesome progress over the last few months man.

Sensible tactic with exams looming.

Very impressive new PBs and a 30m sprint time of <4secs is excellent. I would say good luck for the team trials, but I think that would be rather patronising. It isn't luck that has got you to this stage but damn hard work and serious training.

Thanks GB I am very positive about the trials as my times and scores far exceed that required. I am just nervous about producing that form on the day. However I have designed my programme quite well to correlate with the trials and my taper should see that I am completely fatigue free. If everything goes as plan I aim to get some PBs on the day but we shall see!

Final Gym Session (With Weights) before trials.

Aim of the session= Explosive development and power with some light upper thrown in.

Power Clean= 3 Sets of 3 reps at 70kg
Box Jumps= 3x5 (In-between sets)

Jump Squat= 3 sets of 5 reps at 20kg
Drop Jumps= 3x5 in-between sets (I actually ended up jumping over the box I was supposed to land on, which is a positive sign of improvement in explosive power lol)

Tuck Jumps= 3 sets of 5

Bench Press= 3 sets of 8 at 85kg (PB on bench)

Finished with some core.

Overall very good session, Explosive and Powerful.

Have you tried alternating stepup jumps? I really liked them when I did plyometrics.