21June09 Good Morning 245 lbs x 11+3+3+2+2 Myo-Reps style

Good mornings rest paused Myo-Reps style. Did these after rest paused rack pulls with 325lbs for 15 total reps, first 8 with double overhand grip, the rest hook gripped.

GMs didn't feel as easy as I would have liked today, but I still cranked the reps like a machine! Increase the rest between mini-sets. It allowed me to maintain better concentration and form, but I hope it doesn't diminish my gains. Going up to 255lbs next time!

I edited out the rest periods, and missed the last double due to camera memory running out... need to get that new HD digital camera soon..

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Sunday 21st June 2009 - Block 16 Knee Rehab - Week 4 - Day 1 - Workout A

I was supposed to do this workout 2 days from now, but i was itching to train and so I did. My legs and hips felt good so I figured I would have recovered from the last workout 3 days ago, even though sleep has been crap.

Now when I got to the gym, I thought it might have been a bad idea as I felt lethargic and tired, but once I go through the warmups things changed for the better. The stiff legged runs felt so damn easy, even compared to last week, effortless , like I was floating across the floor. The skipping was lazy, smooth and floaty too. I'll put that down to my rapidly rising muscle, strength and horsepower gains, with a decrease in bodyfat!
The powercleans in the warmup sets shot up like nothing too, and form felt great, thanks to the clean pulls and clean deadlifts 3 days ago me thinks.

My progress has been sick so far! And my recovery is a lot better too. I don't think my work capacity has improved, but more with how I'm doing the exercises. If the rate of progress keeps up, things are gonna get pretty mind blowing soon!

A bit of foam rolling and soft tissue work before heading to the gym
Rushed the workout due to the gym shutting, so I skipped a few things

Body weight at gym - 207lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 3/5


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Rack Pulls from top of Knee cap - Oly shoes - no Belt

warmups - paused between each rep
- 2 rep double overhand grip, 2 rep hooked grip, then 2 power cleans from the pins - 95lbs, 135lbs
- clean pull instead of power clean for 185lbs
- 2 reps double overhand grip, 2 reps hooked grip - 225lbs, 275lbs


DOHG = double over hand grip
HG = hooked gripped

rest paused 5-10 secs each rep
1) 325lbs (+5lbs) x 8 DOHG + 7 HG

Up 5lbs from last time. Grip was good up to the 6th rep, 7th was ok, but 8th was starting to slip. Switched to HG and powered all reps up with only 5 secs rest. Back and hips just popped the load up like nothing, while back was stiff as a board. When I lower under control I can feel my lats tense up hard, didn't notice that till now.


rest 6 mins

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Low bar Good Mornings - shoulder width stance - Oly shoes - no Belt

warmup - 95lbs x5, 135lbs x5, 185lbs x 5, 225x2

"+" = 30-40secs rest

245lbs x 11 ( +3 reps ) ( moderate strain and burn on last rep) + 3 + 3 + 2 + 2

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Bench dip scapular shrugs BW x10

Back supported leg raise - Knees bent BW x8

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Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
BWx8, 5 plates x 8

"+" = 10 secs rest
8 plates x 12 (moderate strain and burn on last rep) + 4 + 4 + 2 + 2 + 2

LOL, I used the work weight I started on a few weeks back as my warmup today, and it felt light. Moved up another plate from last workout. It felt heavy on my shoulders, but my feet and calves laughed at it!
Crazy gains!!!!


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Lat machine Situp - Dumbbell on neck/chest, toes pressed into floor

was gonna do these, but the pad from the unit was missing...

so I just did straight leg raises
warmup BWx4

BW 4x5 with 20 secs rest, last 2 sets were hard, so there should be some training effect


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stretches for whole body

Category:

Sports

Tags:

• low
• bar
• good
• morning
• bent
• leg
• knee
• rest
• pause

[foreva44189]

thanks i think those are some more weak points i have. j.w when squat dr will put out another vid and when u'll b ok to start jumping maximally again?

[CoolColJ]

SquatDR - probably never, he's a modest guy :)

As for me, my left knee still hurts a lot when I jump/land, so not for a good few months. I can squat a bit though

[foreva44189]

Thanks for all the advice i appreciate it, how important do u think the abs/low back are with heavy weights/vertical jumps?

[CoolColJ]

extremely important, weak abs and back won;t allow you to luft big weights

and you'll have poor power transfer when jumping

[foreva44189]

i've just started good mornings and i've noticed they really hit my hamstrings/low back but my glutes get lil stimulation (i've always had problems with glute activation tho). Have u noticed any other exercises that hit the glutes 4 u? is that ur calculator on higher faster sports? cuz i've noticed it to be extremely accurate and use it to tell if some1 is lying to me about their vert or squat how did u even come up with that? sorry for all the ?'s

[CoolColJ]

yeah it's my VJ formula :)

It's based on the correlation between squat strength and power snatch with a high catch. You need to squat a certain load to to able to throw something up in the air.

If you can throw a load the same as your bodyweight into teh air, you should be able to jump the same height basicly. Physics

[MyPenis13inchGirlFit]

@CoolColJ "Keep a slight bend in the knee to activate the glutes on GMs, and push the butt back"

I feel my glutes hard when I bulgarian squat parallel/low..

[CoolColJ]

single leg kneeling deadlift hammers the glutes hard, as does bulgarin split squats. Keep a slight bend in the knee to activate the glutes on GMs, and push the butt back

Start working on your glute activation. Read that glute article on Kelly's site.

I stretch my hip flexors everyday, strengthen lower abs, do the leg lowering ab move in kelly's article, and do daily glute bridge holds

[TheLove4TheGame]

Dieting is so difficult for me. I just love food, right now I'm trying to cut down too - we're about the same height. I don't think I can get down much below 175 though. I'd be happy with 10% bf.

[CoolColJ]

if the diet is right and the way your training is good, it should be possible. And has been so far - I'm slowly leaning up and my strength/size is going up :)

rest paused training makes it possible