Unloading (31 July 2010)

I lifted weights yesterday afternoon. The gym was almost deserted and, as usual, devoid of females. I took it easy, opting to focus more on explosive lifts and plyometrics – while watching the UAAP games on the boob tube (great job Blue Eagles! What a stellar finish!) I was still a little exhausted from the previous night’s basketball pick-up game.

I tried out my modified Umbro kicks. The extra lace holes gave the much snugger fit I prefer in my shoes. I am now a fan of Umbro, or cheap yet quality running shoes in general!

The plyometric session was highly satisfactory. I started off with my favorite exercise, the depth jump with bunny hops. After a few reps, all the jumping did a good job of pumping up my heart rate.

The lack of plymetric boxes at the gym irritates me. I had to improvise, putting a low box over some aerobic steps just to have a suitably high jump off point for the aforesaid exercise.

I added another 5 kilos to my jerk (45kg, 3×9 reps) just to challenge myself. I’m still quite far off from my clean & jerk personal best of  60kg (3×5 reps) in 2007/2008. Nevertheless, I’m getting there. I can lift 50kg (3×10 reps) in the power cleans. Once I lessen the number of reps, I’m sure I can manage to exceed my previous bests.

Plyometric workout:

Depth jump + bunny hop (static, 1×5)

Depth jump + bunny hop (2×8)

Single leg box jumps (3×8)

Pikes (3×8)

Gym workout:

Jerk (3×9)

Bench press (2×8)

Barbell row (2×10)

Leg press + back delt fly (2×10)

Bicep curls + tricep kickback (2×10)

Lower ab circuit (2×15)

Ab circuit (2×15)

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2 responses to “Unloading (31 July 2010)

  1. pirieandrew August 1, 2010 at 3:32 PM

    what is your 1 rm in the power clean?

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