Monday 23 January 2012

Full body

Felt a bit bleh today because of a couple of nights' crappy sleep. No idea why, but I keep waking up early - 4:40am! - and can't get back to sleep. There's no undue stress that's causing restless sleep, so I don't know why there's a problem. Because of that, I really didn't feel like training today and I had to drag my sorry arse to the gym. In my semi-comatose state I wore my regular shoes to walk there in the pissing rain, rather than my waterproof boots. Big mistake; by the time I got to ABsolute Fitness, my socks were soaked and my feet were freezing.

Because of all the above, I wasn't expecting much from today's workout - plus I was in a hurry because of a busy day - so I'm very surprised at how well the first part went. I wanted to do some deadlifts, but not too heavy as that's what I've been concentrating on the past few weeks.

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Deadlifts for time (previous times in brackets):
145 x 10 - 14 seconds (20)
165 x 10 - 13 (21)
185 x 10 - 14 (31)
205 x 10 - 19 (59)
225 x 10 - 30 (2 minutes)
235 x 10 - 54 (didn't do this weight last time)

Holy shit, that's some improvement! I videoed every round, and the early ones look like they've been sped up on the computer. Even though I timed this on my watch while doing the routine, the scores above are timed from the videos. I added an extra, slightly heavier round just because the 225lb one was so fast. I reviewed the 235lb set and thought my form was starting to get dodgy, so I called it quits. I didn't notice the comments last time I did this routine about starting heavier - damn!



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Bear complex:
1 hang power clean, 1 front squat, 1 push jerk, 1 back squat, 1 rack jerk
75, 85, 95, 100, 105

I usually start with power cleans, but my back was starting to feel a little tight (60 deadlifts will do that) so I went with hang power cleans instead. I don't know if that made any difference in conserving energy, but I think this is the first time I've done a bear complex and not failed on a single rep of any movement.

Short workout today, but I'm very pleased with the quick deadlifts.
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2 comments:

Paul French said...

ah I remember when you did that, nice improved times, i think the grip helps as I recall last time you used a double overhand grip and this time it appears you use a mixed grip, lets you focus on your hamstrings and back a bit more.

Although its a different complex starting from the hang, its the overhead parts you struggled with so Id say thats an improvement too.

23 January 2012 at 11:48
Common Sense Design said...

Yeah, I've only been using the mixed grip for 2 months and the last time I did this was back in September 2011, which would have been the double overhand grip.

Shame I didn't video the complex so I could check my form, but I'm pretty sure I kept the bar locked out overhead for at least one second during the push jerks and rack jerks.

23 January 2012 at 12:51

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