Being stronger makes you a better person. You can help more friends move, spot more people, help carry some one out of a burning building... you get the picture.
I have tweaked my split several times, as any one should. At the end of last summer, I had my best 1RM bench PR (370lbs), yet I was noticing some pressure building in my shoulder on any press day. With that in mind I went to 1 chest and shoulder day (alternated emphasized movement), 1 leg day, and two back days for my four day split.
I assumed building some more back strength and stretching my chest and shoulder muscles more regularly would help balance the pull forward on my shoulders.
After five weeks of doing back twice a week, I took out a back day and added in a separate shoulder day with some more legs. I am pressure and pain free in my shoulder and am benching 10 more pounds than I was working out with last summer.
A couple people have asked me what my current split looks like. After some more tweaking, this is my NEW split that just started last Monday:
Monday: deadlift, back, and bicep
Tuesday: Olympic lifts focusing on explosion, sled pushes and pull, and later in the day Chest, tricep, and some straight arm shoulders
Wednesday: LEGS
Thursday: Back and biceps- steady-state cardio
Friday: Shoulders, traps, triceps, and a fly movement + steady state cardio
I am always seeking improvement.
Showing posts with label olympic weight lifting. Show all posts
Showing posts with label olympic weight lifting. Show all posts
Thursday, February 11, 2010
Tuesday, February 2, 2010
2-a-days??? YOU CRAZY?!
Morning Workout- completed with Nic Norwood
5 minute jog on treadmill (no incline, 6.5mph)
snatch - using 25lbs as "big plate" so I have to explode from lower to the ground. This should help with my hip mobility and assist on deadlift days in getting into the starting position
85 x3
135 3x5
Clean- really focusing on a good catch
135 3x5
after the last set of 5 reps I did 5 reps of hang clean. The weight isn't difficult, but I don't want to increase the weight too soon and just go back to "muscle-ing" up the weight. I am currently focusing on form.
Treadmill interval
Speed Incline Time
3.0 15% 3 min
6.5 8% 1 1/2 min
9.0 3% 45 seconds
After that round, I changed the middle section time interval to 45 secs and the last section to 9.5mph and 0% for the second and third rounds.
*Wait 2 hours- I made sure to get 64oz of water, two apples, a multi-vitamin, a can of green beans, and some protein in before my resistance training*
RT done with Andrew Lewis
Barbell Flat Bench
135x10
185x10
235x 6
285x 3
315 5,4,3,3 ---> move'n along, got a couple more reps than last week. the last was going well until my left hammy cramped
275x8
DB Incline bench
95's 8,8,8, then 8 & rested for 20 seconds and got 0, haha . so i knocked out 9 wide pushups
Superset: Seated DB lateral raises and tricep rope pushdowns
DB lateral raises
30's x10
35's 8,8,8
Tricep rope p/d
150 2x15
140 2x15
Seated upward cable flies
80's x12
85's 1x10,12
Close grip bench
185 x12
225 x 7, 5
5 minute jog on treadmill (no incline, 6.5mph)
snatch - using 25lbs as "big plate" so I have to explode from lower to the ground. This should help with my hip mobility and assist on deadlift days in getting into the starting position
85 x3
135 3x5
Clean- really focusing on a good catch
135 3x5
after the last set of 5 reps I did 5 reps of hang clean. The weight isn't difficult, but I don't want to increase the weight too soon and just go back to "muscle-ing" up the weight. I am currently focusing on form.
Treadmill interval
Speed Incline Time
3.0 15% 3 min
6.5 8% 1 1/2 min
9.0 3% 45 seconds
After that round, I changed the middle section time interval to 45 secs and the last section to 9.5mph and 0% for the second and third rounds.
*Wait 2 hours- I made sure to get 64oz of water, two apples, a multi-vitamin, a can of green beans, and some protein in before my resistance training*
RT done with Andrew Lewis
Barbell Flat Bench
135x10
185x10
235x 6
285x 3
315 5,4,3,3 ---> move'n along, got a couple more reps than last week. the last was going well until my left hammy cramped
275x8
DB Incline bench
95's 8,8,8, then 8 & rested for 20 seconds and got 0, haha . so i knocked out 9 wide pushups
Superset: Seated DB lateral raises and tricep rope pushdowns
DB lateral raises
30's x10
35's 8,8,8
Tricep rope p/d
150 2x15
140 2x15
Seated upward cable flies
80's x12
85's 1x10,12
Close grip bench
185 x12
225 x 7, 5
Thursday, January 28, 2010
Getting better at being better
New Rob and Old Rob met this morning at the bathroom mirror and the convo went something like this:
O.R.,"Man, what's your body fat %? Did you eat somebody?"
N.R.,"18%, but I have a plan to lower it and not take away from my 5 days of resistance training."
O.R., "What you got for me?"
I decided to quit my security job--- due to lack of sleep, killing or completely omitting my 5th workout a week, and wanting to focus more on training and family--- and get some specific strength gains this year. I also want to get back to 10-12% bodyfat, because after my weighted vest experiment i realized that it was creeping up and I don't want to look like a slob and 1/2.
My split now is:
Monday: Deadlift and back
Tuesday : early= sprints, plyos, olympic lifts like snatch, clean for speed
later= chest, triceps, and straight arm shoulders
Wednesday: legs
Thursday: early= olympic lifts like those above and sled push/pulls
Late= back and biceps
Friday: Shoulders, triceps, and a straight arm chest movement
Today was the first day of olympic lifts and explosive cardio:
5 minute jog to warm up on treadmill
snatch
2 warmups, 3 workings sets of three reps
clean from floor
pretty warm already--- 3x3, really trying to focus on the catch
sled push/pull- distance 20 yards each way
180lbs on sled- three trips back and forth, rest while training partners completes his trip (roughly 25 seconds)
legs were destroyed from my leg workout yesterday, I posted it at www.straighttothebar.com
I foam rolled afterwards and feel good to hit back and biceps in about an hour
O.R.,"Man, what's your body fat %? Did you eat somebody?"
N.R.,"18%, but I have a plan to lower it and not take away from my 5 days of resistance training."
O.R., "What you got for me?"
I decided to quit my security job--- due to lack of sleep, killing or completely omitting my 5th workout a week, and wanting to focus more on training and family--- and get some specific strength gains this year. I also want to get back to 10-12% bodyfat, because after my weighted vest experiment i realized that it was creeping up and I don't want to look like a slob and 1/2.
My split now is:
Monday: Deadlift and back
Tuesday : early= sprints, plyos, olympic lifts like snatch, clean for speed
later= chest, triceps, and straight arm shoulders
Wednesday: legs
Thursday: early= olympic lifts like those above and sled push/pulls
Late= back and biceps
Friday: Shoulders, triceps, and a straight arm chest movement
Today was the first day of olympic lifts and explosive cardio:
5 minute jog to warm up on treadmill
snatch
2 warmups, 3 workings sets of three reps
clean from floor
pretty warm already--- 3x3, really trying to focus on the catch
sled push/pull- distance 20 yards each way
180lbs on sled- three trips back and forth, rest while training partners completes his trip (roughly 25 seconds)
legs were destroyed from my leg workout yesterday, I posted it at www.straighttothebar.com
I foam rolled afterwards and feel good to hit back and biceps in about an hour
Monday, January 11, 2010
Average Broz gym--- heard of it?
Have you heard of Average Broz gym?
You may have seen some of their videos on youtube or read this article a couple years back. They have some of the strongest athletes and have me pumped to see them in the 2012 olympics. check out some of their videos, give them some support. Check them out:
You may have seen some of their videos on youtube or read this article a couple years back. They have some of the strongest athletes and have me pumped to see them in the 2012 olympics. check out some of their videos, give them some support. Check them out:
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