Press 5-5-10 @ 37.5kg-42.5kg-47.5kg
Pullup 5-5-7@ 0kg-0kg-0kg (added weight. Strict and chest to bar)
Power Clean & Jerk 3x5 @40kg
Deadlift 2x10 @ 80kg
Good Morning 2x10 @ 20kg
Had originally planned some handstand work but stupidly had it pencilled in after already doing presses and jerks. Had one attempt at handstand but arms and shoulders were too fatigued to work on technique so skipped it. Will work into the warmup next time.
Live and learn mate. Looks like a good workout, though what was the point of the GM's? To stretch?
ReplyDeleteYeh believe it or not i had not really done Good Mornings before. I have just included them this month with very light weight at 10 reps to get a feel for them. They have actually made me really quite sore in the hamstrings even at this light weight. My weights sessions are built around squat, press and pullup. All of the additional movements have been programmed as assitance exercises. So this session for example includes dead lifts at very moderate weights but at a rep scheme (though not as many sets just yet) I guess more aimed for hypertrophy. In other words I am only interested in good mornings and deadlifts etc in so far as they can assist the progression of the squat. As such the volume/rep/weights with these movements will vary accordingly.
ReplyDeleteGood mornings always gave me tremendous hamstring DOMS due to the slooooow eccentric (that's how I was doing them anyhow).
ReplyDeleteLet me know how it goes.
Yeh I had pretty good DOM's after this session just using the bar. I want to work up 30kg then 40kg but also in the 8-10 rep range. See how it goes. On another point though this hits the hammies far closer to the belly of the muscle than i feel it in the squats (which I feel more up towards the glutes and in towards adductors). This is also where i feel it after a good sprinting session so it will be interesting to see if I feel any carryover with running.
ReplyDelete