20# sheaf x ~18-20
16# hammer x 5 winds only, x5 full, best of 120'2"
unk heights on sheaf, focused on getting a huge back swing and really driving it hard down to the ground. Also focused on sitting into it a bit more as to get more pop as well as the timing on the block.
hammers felt terrible at first. I took 5 reps of winds only to loosen up my hips. First throw dropped out around 98' which is usual since I rarely put anything on the first one. After that I was able to get the timing on my hips a bit better and dropped a couple at 105ish. Then I wanted to get after it, really get my hips moving and reached on the 4th wind (yes, I said 4th wind, I'll explain in a minute), that one went 112'. At the beginning of the workout I told myself if I get 120' (which I haven't since may) then I'd call it a day because it's so hot and I just wanted to be done. I went for that fifth rep and really wanted to gas it. The first 2 times I lost my balance as my hips couldn't keep up with the ball to counter. I got it together and tried again, got the ball moving ridiculously fast (for me) and dropped it out there at 120'. Good day.
Yes, I moved to 4 winds with the hammer. Instead of usnig the first wind to get my balance and immediately have to start pushing the speed, I use the first two to get my balance and rhythm. My first wind is just for my balance, then I speed it up a little bit more on the 2nd and that gets my hips in the rhythm, the third is where I turn it on and push the pedal and on the 4th I focus on getting as high and as long as possible.
speed training w/PF (fastest time listed)
speed bench w/ ~45sec between sets
- 135x3 @ 2.90
- 135x3 @ 3.01
- 135x4 @ 2.84
- 135x4 @ 3.21
- 135x3 @ 3.21
- 135x3 @ 3.21
- 135x3 @ 3.09
- 135x3 @ 3.21
- 135x3 @ 3.21
- 135x3 @ 3.21
- 225x1 @ 3.46
- 225x1 @ 3.33
- 225x1 @ 3.46
- 225x2 @ 3.48
- 225x2 @ 3.83
- 275x2 @ 3.46
- 275x2 @ 3.33
- 275x2 @ 3.46
- 275x2 @ 3.58
- 275x2 @ 3.58
- 225x2 @ 3.46
- 225x2 @ 3.33
- 225x2 @ 3.46
- 225x2 @ 3.33
- 225x2 @ 3.46
- 225x2 @ 3.33
- 225x2 @ 3.33
- 225x2 @ 3.33
- 225x2 @ 3.21
- 225x2 @ 3.33
BW pullups- BWx8, x6, x4
Humbled. One word to describe how I feel right now. Last night's workout was intense. I didn't realize even my speed stuff on bench was so damn s-l-o-w. I was giving it everything I had and just couldn't break that 3.3 mark. Deads felt great, feels weird pulling that fast but I like it. Squats also felt great, but you can see towards the end when I started getting tired and speed dropped. I only wrote down the fastest reps. Most of the time the reps were either slightly below what is listed. I've done westside style speed work in the past, but holy shit, actually MEASURING the velocity, that changes things up. I love it. Next week will be front squats, sumo pulls and incline bench.
Oh, and it feels like I got hit by a truck today. My hips, hams and lower back are just trashed.
cals = 4120 w/ 308g protein, 75g carbs before each workout
No comments:
Post a Comment