curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 20, 2012 17:34:16 GMT -5
Thanks meguro. Will have to watch that when I get home.
I might just dump the barbell front squat for DB front squat or Goblet Squat.
As cool as the front squat looks my time might be better served going with an exercise I am familiar with for better gains.
We shall see... maybe I will toss a rep of ye olde BB front squat after the back squat schtick.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 23, 2012 10:02:06 GMT -5
Thanks meguro. I am going to practice the BB front squat with the barbell only. I think the hardest part is balancing it on your chest.
Workout 1 Deadlift (185, 215, 240) Goal 5 on the end OHP (70, 80, 90) Goal 10 on the end
Deadlift - 5 sets (145# x 10) DB CnP/Pull up - 50#/BW L/R 4 rep pyramid (1,2,3,4,3,2,1) x 3
Workout 2 Squat (170, 195, 220) 6 on the end Bench Press (145, 165, 185) 4 on the end
Front Squat - 5 sets: (Barbell, Barbell, 75#, 75#, 100#) DB Bench Press - 5 Sets: 10 reps L/R @ 50#
Off Days: Kihon - Jab, Elbows, Mawashi Geri, Mae Geri. Kata - Gekisai Dai, Yantsu
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Post by MMX on Jul 23, 2012 11:25:54 GMT -5
Awesome man!!
;D
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 23, 2012 13:23:15 GMT -5
Workout 1 07/23/2012
Deadlift (185, 215, 240) Goal 5, Actual 6 OHP (70, 80, 90) Goal 10, Actual 10
Deadlift - 5 sets (145# x 10) Complete DB CnP/Pull up - 50#/BW L/R 4 rep pyramid (1,2,3,2,1) x 3 - Dropped to 3 rep pyramid for 3 sets. My forearms were toasty from all the deadlifts.
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Post by MMX on Jul 23, 2012 14:31:32 GMT -5
Did you get that nice forearm throb? The kind that makes it hard to open the door or a jar lol!!
;D
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Post by meguro on Jul 23, 2012 19:40:25 GMT -5
This is where that gasho forearm stretch comes in handy. Nice work, sotacram.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 24, 2012 16:11:40 GMT -5
Thank you guys. Yeah I tried to keep it at a 1 min. rest to get it all in.
Not as winded doing 145# deadlifts than swinging a KB half that weight for 20 swings with a one minute rest.
It's been a while since I have done a long bout of swings, might have to try it and see.
I think I have found my answer to the front squat pickle:
Zercher Squats!
or just goblet squats...
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 25, 2012 14:06:11 GMT -5
Off Day - Active Recovery Days
Jab. Consciously remember to sit down on my punches rather than raise up. Lead Teep, Mae Geri. Lead Gedan Mawashi Geri.
07242012 Worked continuous on the bag: LSSS Jabs then mixing up Jabs and Lead Gedan Mawashi 07252012 Timed Rounds 3 minutes, 30 second rest. Power Singles Mawashi Geri. Hiza Geri. Elbows. Jab shadow boxing cool down.
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Post by meguro on Jul 25, 2012 15:20:54 GMT -5
Active recovery days are good days.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 26, 2012 13:26:27 GMT -5
Workout 2 Squat (170, 195, 220) Goal 6, Actual 7 Bench Press (145, 165, 185) Goal 4, Actual 4. - I thought I racked 185 and went all out and did 7. I was so impressed until I looked back. I ran out of time so I just waited a few moments and went for my last set. Zercher Squat - 5 sets: 10 reps(Barbell, 65#, 75#, 95#, 100#) DB Bench Press - 3 Sets: 10 reps L/R @ 50# Zercher Squats is a good way to get people to stare at you weirdly in the gym. They look cool like the front squat, but the weight in the crook of my arms cuts off the circulation. I don't think that these are great for high rep sets. Goblet squats (although not as cool) work better for this purpose.
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Post by MMX on Jul 26, 2012 14:22:31 GMT -5
I do Zerchers with my Sandbag. I do like Goblet Squats and soon Double KB Front Squats.
;D
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Post by meguro on Jul 26, 2012 16:03:26 GMT -5
I can see how the zerchers can take some getting used to. I'm pretty much stuck with db front squats/squat cleans. If I want to go heavier, I guess it's Bulgarian split squats for me.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 26, 2012 17:07:04 GMT -5
I was really feeling the pump once the circulation to my arms started flowing again ;D
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 27, 2012 13:33:12 GMT -5
07272012
Another one of those active recovery sessions. Jump Rope Warm Up/Cool Down. Just sort of messing around on the bag with mawashi geri technique.
Sunday will try to shoot a video for 100 snatch test run.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Jul 30, 2012 9:26:14 GMT -5
Goals Cycle 5 Week 3
Workout 1 Deadlift (200, 225, 255) OHP (75, 85, 95)
Deadlift - 5 sets (145# x 10) DB CnP/Pull up - 40#/BW L/R 4 rep pyramid (1,2,3,4,3,2,1) x 3
Workout 2 Squat (190, 215, 245) Bench Press (155, 175, 195)
DB Front Squat - 4 sets: 100# x 10 reps DB Bench Press - 5 Sets: 10 reps L/R @ 55#
Off Days: Heavy Bag, Jump Rope.
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