Today's lifts were about max effort and maximum velocity. The rests were short for the two main lifts and longer
for the auxiliary exercises.Bench Press
9 - 205 x 3 - Rest 45 seconds
for each set vary grip widths
Next week up 0lbsBox Squats
12 - 225 x 2 - Rest 45 seconds
box height used allowed me to just go below parallel
Next week up 10lbsPlyo pushups
3 sets x 8, x 4, x 6
drop from a height of 7 aerobic steps
Depth Jumps superset with Frogs
3 sets x 8, x 8, x 8 3 sets x 10, x 10, x 10,
Rest 4:00the bench and squat are meant to be done as fast and explosive as possible. Even though my bench felt good i want to keep the speed up so I will not raise the weight next week.
The squats felt good and I was able to get a good enough push to get a few inches off the ground. It is a good idea to squat up fast enough and hard enough that you leave the ground at the top of the squat. Next week I think I will get a lower box, but for that I will have to lower the weight. I think I will do that to help me get out of thehole when I squat.
The plyo pushups are done with a bench, for my feet and two aerobic steps set at a desired height. I put my feet on the bench and a hand on each aerobic step. In the top position I look like a regular pushup except that I elevated. To perform the motion I drop between the two aerobic steps with my feet still up on a bench. I hit the floor with my hands and continue to the floor so I look like I am in a regular pushup position with my feet elevated. From here with all my might I do a pushup and have my hands land back on the two aerobic steps on either side.Tomorrow I will talk about grip strength. Since I put my straps away it has been something I have had to work on.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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