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Post by Jared Enderton on Jan 12, 2010 19:44:54 GMT -5
1-12
730-750am 1.5mile run
915-10am Jogging, Sprints, 3×10 hops over hurdles, a few sprints, stadium stair sprints, Handstand walk, V ups, Iron Cross, 15m Stretching, Back Walked on
350-445pm Dynamic Stretching, Giant BB Complex Back Squat- bar,60kgx5,100×3,120×3,140×2,150kgx5×2(330lbs) jerk Dips- 100kgx5×3(220lbs) Push Press- 60kgx3,80×3,90kgx5×3(198lbs) RDL’s- 60kgx3,80×3,100kgx5×3(220lbs) Hanging Leg Raises- 5×5, Back Walked on, Bar Hangs post w/o BW: 201
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Post by kingklavetter on Jan 12, 2010 21:26:08 GMT -5
make sure you are drilling that form. From what i've experienced form leaves quickly for novice lifters. myself included
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Post by caalvarez2 on Jan 12, 2010 22:01:45 GMT -5
awesome workout sessions today bro.you did alot of work today.time to eat and rest ;D
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Post by Jared Enderton on Jan 13, 2010 11:20:36 GMT -5
King: Good point. I know I can get carried away sometimes with just trying to lift heavy instead of making sure the technique is flawless first. Nice call.
Thanks Connie. Going to take a little while to get used to the volume I am planning on doing but I'll get through it.
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Post by Jared Enderton on Jan 13, 2010 19:51:16 GMT -5
1-13
730-745am 1.5 mile run
1140am-1210pm Swimming (more sprints today)
415-515pm Dynamic Stretching, Giant BB Complex Power Snatch- bar,40kgx2,50x2,60x1,70x1,75x1,80x1(176lbs),85x1(187lbs),90kgx3x1(198lbs),84kgx2x1(185lbs) Power Clean & Power Jerk- bar,60kgx2,80x2,100kgx5x1(220lbs) Snatch Pulls- 60x3,80kgx5x3(176lbs)Bench Press-135x5,185x3,225x3,275x3x3,295x2x3Leg Extensions- 5x10, Decline Fighter Abs- 2x15 Back Walked On
Post w/o BW: 90kg(198lbs). The first few weeks will be relatively light as I am just getting back into consistent Weightlifting.
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Post by kingklavetter on Jan 13, 2010 19:56:53 GMT -5
so why all the power movements? Where are the full range movements?
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Post by Jared Enderton on Jan 13, 2010 20:56:05 GMT -5
It's my 3rd day of training for weightlifting since about 5 months ago. It will be kept pretty light for a few weeks and I have done what has been on the program. As you said, novice lifters lose technique very fast. The chinese do a lot of power variations in addition to the full movements.
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Post by kingklavetter on Jan 14, 2010 17:19:06 GMT -5
Gotcha. I didn't know you were following a program.
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Post by Jared Enderton on Jan 14, 2010 19:37:23 GMT -5
1-14
730-745am 1.5m run
930-1010am jogging, dynamic stretching cals 6 15's 6 30's 3 hops up stadium stairs 15m Stretching, situps
4-5pm dynamic stretching, giant bb complex Muscle Snatch- bar, 40kgx2x3,50x3,60kgx5x3 Split Jerk- 60kgx2x3,80kgx3x2 Good Mornings- 5x5, Situpsx55, Bicycle Abs x60 Back Walked On, Shoulder massages
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Post by Jared Enderton on Jan 14, 2010 19:42:36 GMT -5
Yessir. Following Jianping's program. As long as I am not a meathead and stop myself from trying to go to heavy too often I believe it'll work.
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Post by Jared Enderton on Jan 15, 2010 19:59:48 GMT -5
1-15
730-745am 1 mile run
1130am-1215pm Swimming( more distance today), hot tub 10m
4-5pm dynamic stretching, bb complex clean & jerk- bar,40kgx2x2,60x2x1,80x1,90x1,100x1,110x1,120kgx3x1(264lbs) snatch-bar,40kgx2x3,50x2,60x1,70x1,80kgx5x2(176lbs) clean pulls off box- 50kgx3,90x3,110kgx5x3(242lbs) Drop Snatch- 40kgx2x3,60kgx5x3 Dips- 5x10, back walked on BW: 199.5 post workout
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Post by caalvarez2 on Jan 15, 2010 20:32:40 GMT -5
264lb clean and jerk at 199lbs BW???holy shit bro!!nice job!
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Post by kingklavetter on Jan 15, 2010 20:42:53 GMT -5
Are you gonna start competing ASAP or are you gonna try to have some numbers locked down first?
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Post by vincedecker on Jan 15, 2010 21:11:03 GMT -5
Nice week, J. I'm curious about how much longer you will continue your distance running?
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Post by Jared Enderton on Jan 15, 2010 22:05:43 GMT -5
Connie... guys at the olympics weighing 187 can hit about 484lb. clean and jerks haha! The 264 isn't maximal.
Going to be "Base" training for the first month... just building myself back up. So keeping it light and building the volume as I go. I will compete in a local meet mid March in order to qualify for the National Collegiates in Michigan in mid-April. I'll compete at 85kg in both (187lbs). I won't have any "#"'s locked down until probably the first meet. Even then I will still be building my base up.
Vince... that's no "distance" running haha! It's just a friendly little jog to chase the soreness away from the previous day and get ready for the day. All the workouts help me keep my weight down, stop me from being full, keep my metabolism up, expedite recovery tremendously, build my cardio, and a million other things that I'll go into some other day.
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