4x100m relay 4x400m relay 10-for-10 100m 100m dash 100m hurdles 110m high hurdles 110m hurdles 200m 200m dash 400m 400m hurdles 800m 2012 London Olympics ABL allen johnson Aries Merritt ateneo ateneo basketball league Ateneo Track & Field Athletics Barcelona basketball boxing carl lewis Celeb christophe lemaitre D2003 Daegu Darya Klishina Darya Klishina (Дарья Клишина) david oliver dayron robles derek redmond Diamond League European Championships football Helsinki henry dagmil heptathlon high jump hurdles injury Istanbul Javelin Jumps liu xiang Liu Xiang (刘翔) London Long Jump Manny Pacquiao marestella torres Moro olympics Philippines plyometrics pole vault Rene Herrera rizal Russia sprints Track & Field track beauty track beauty of the week training triple jump Tyson Gay uaap ultra Usain Bolt Verena Sailer weights World Championships World Indoor Championships Yohan Blake
Daily Archives: August 10, 2010
August 10, 2010Posted by on
Just came from a good gym workout. Since I started a bit late, I scrapped the plyometrics from my program and headed straight to the Olympic lifts, after the customary warm-up and core exercises.
I did 3 sets of 8-9 reps of power cleans.
I lifted a humble 60kg, quite far off from my body weight of 68kg. I’m not satisfied with my form yet, especially with the pulling phase. My footwork is also erratic, as I tend to shuffle my feet backwards after a lift. But then again, I have all the time in the world to improve my strength and form. My quads are hurting now because of the impact of the barbell!
I was fortunate that my brother decided to tag along; hence, I had someone to take videos of my lifts.
Overall, it was a time-efficient workout, where I utilized compound sets and super sets to the maximum. I limited my gym time to a little over an hour.
Power cleans (3×8-9)
Bench press + Abs (3×8)
Deep squat + pull-ups + lateral hops (3×10)
Various ab exercises