icehawk's journal

[icehawk]

November 12th, 2008

Threw in a couple shocks.

A. Hang Power Clean 2 @ 135x5
B. Box Squat 2 @ 185 x 5
C1. DB Bench 2 @ 75s x 8
C2. Pull-up 2 @ bw x 8
D. BB Curl (you-go-I-go) 1 @ 40 x 10-9-8-7-6-5-4-3-2-1 (taking turns with partner, no rest other than waiting for him)
E. Cable Pressdown (you-go-I-go) 1 @ 90 x 10-9-8-7-6-5-4-3-2-1 (same as above)
F1. Bosu Double Crunch 2 @ bw x 12
F2. Hyperextension 2 @ bw x 12
G. Standing Calf Raise (dropset) 1 @ 600-500-400-300-200-100 x 10 each drop
H. Shoulder Raise Complex (front, rear, side superset) 1 @ 20 x 10-10-10

[Commander]

How are those power cleans treating you? I think they are an awesome exercise, but I struggle with wrist pain when I try them. Probably my form sucks!

[icehawk]

Originally Posted by Commander

How are those power cleans treating you? I think they are an awesome exercise, but I struggle with wrist pain when I try them. Probably my form sucks!

Not too bad. If your wrists are hurting it's possibly due to poor form, poor wrist flexibility, or both.

Starting off in the hang position is easier than starting on the floor so I'd begin learning that. The biggest problem most people have is either pulling with their arms or catching the bar with their elbows pointing to the floor. If you get most of your power from the triple extension and make sure you catch with your elbows high and pointing straight, you shouldn't have a problem.

As for wrist flexibility... you probably want to start by doing a lot of clean-grip front squats (not cross-arm) and wrist stretches.

Definitely an exercise worth doing!

[Commander]

Originally Posted by icehawk

Not too bad. If your wrists are hurting it's possibly due to poor form, poor wrist flexibility, or both.

Starting off in the hang position is easier than starting on the floor so I'd begin learning that. The biggest problem most people have is either pulling with their arms or catching the bar with their elbows pointing to the floor. If you get most of your power from the triple extension and make sure you catch with your elbows high and pointing straight, you shouldn't have a problem.

As for wrist flexibility... you probably want to start by doing a lot of clean-grip front squats (not cross-arm) and wrist stretches.

Definitely an exercise worth doing!

Thanks icehawk, good advice. I do perform front squats wiht the clean-grip, it feels better than cross-arm to me. I might have to put the power cleans back in the program some time and work on my form with light weight.

[icehawk]

November 15th, 2008

Had a few personal issues this weekend so I couldn't get my head into going heavy so I did tri-sets for my upper body.

A1. Bench Press / DB Fly / Incline Push-up
2 sets @ 135 x 10 / 20s x 10 / bw x 10

A2. Chin-up / Cable Row / Straight-Arm Pulldown
2 sets @ bw x 10 / 120 x 10 / 50 x 10

B1. Rear Raise / Front Raise / Side Raise
2 sets @ 15s x 10 / 10 / 10

B2. Overhead Rope Extension / Rope Pressdown / Reverse Pressdown
2 sets @ 80 x 10 / 10 / 50 x 10

B3. Reverse Curl / Hammer Curl / EZ-Bar Curl
2 sets @ 45 x 10 / 20s x 10 / 45s x 10

Probably do some cardio tonight.

[icehawk]

November 16th, 2008

Groin was hurting during squat warm-ups so I just took it easy and had an AR-like day.

A. Squat / Medicine Ball Russian Twist / Skipping Rope
2 sets @ 135 x 6 / 12 x 12 / 1 min

B. Lunge Complex* / Ab Wheel / Skipping Rope
2 sets @ 15s x 3 / bw x 9 / 1 min
*1 rep = 1 forward lunge + 1 side lunge + 1 reverse lunge

C. Back Extension / Hanging Reverse Crunch / Skipping Rope
2 sets @ bw x 12 / bw x 6 / 1 min

[icehawk]

November 17th, 2009

Hang Power Clean + Push Press
5 sets @ 135 x 3+3

Barbell Curl (You-Go-I-Go)
50 x 10-9-8-7-6-5-4-3-2-1

Band External Rotation
3 sets @ green x 12

Face Pull
3 sets @ 40 x 12

Wrist Roller
2 sets @ 5 x 2

[President Wilson]

hows the groin feeling today, any idea what tweeked it?

My knees give me problems on squats so I usually warm up with leg extensions and leg curls. I wonder if warming up your adductors might help

[icehawk]

Originally Posted by President Wilson

hows the groin feeling today, any idea what tweeked it?

My knees give me problems on squats so I usually warm up with leg extensions and leg curls. I wonder if warming up your adductors might help

Not really sure but I had this problem a couple months back. I'll try using that leg adduction machine before and see if that helps.. thanks!

[icehawk]

November 18th, 2008

Had a really good workout today... it's been awhile. Felt good focusing on two muscle groups (back and core).

BACK/ABS

Elliptical - 10 mins

A1. Pull-up
4 sets @ bw x 8

A2. Hanging Leg Raise
4 sets @ bw x 10

B1. Seated Cable Row
4 sets @ 120 x 8

B2. Swiss Ball Plank
4 sets @ 1 min

C1. Straight-arm Pulldown
4 sets @ 60 x 8

C2. Hyperextension
4 sets @ 25 x 10

Elliptical - 10 mins