Using Isometrics to build strength in the Power Lifts

Check out my Article posted on 360cut.com! http://www.360cut.com/store/pg/28-Using-Isometrics-to-Build-Strength-in-Power-Lifts.aspx#.UdG0qfnCaSo

Monday, Tuesday

Monday,

Power Cleans (kilos)
60x5
100x3
110 2x3
120 3x3
Caught all very high, good strong pulls

Back Squat
warm up to:
180 kilos 5x5

200 kilos 5x3

4x400 m sprints


Tuesday

Bench Press
135x5
225x5
275 2x3
295 2x3
315 3x3
335 2x3
345 x3

Cambered Bar Strict OH Press
135x8
185x8
205x8
Paired With
3 way neck x12 w/ 120#

Single Arm DB OH press w/ Fat Gripz
90# 2x8 ea arm
P/W BTW Dips 2x10

Tonight I'll hit arms 10x10 Straight bar curl with 100# P/W Band push down

Press night and Olympic Fridays

Press night at Dave's

Bench Press
135x5
225x5
Added 4 Board
315x5
365x5
405x5
425x5
455x5
505x1 - PR
weight just feels light

"high" incline bench, the bench was at about 85 degrees, but Dave says it's a high incline
135x5
225x3
275x0
225 2x3

One Arm DB OH Strict Press
50x5
85x3
100 2x3

Kaz Shrugs
120 kilos 3x10

Good Stuff tonight!

Olympic Fridays
We watched the snatches and clean and jerks of the 83 kilo lifters at the Atlanta Olympic Games and became inspired

Clean (kilos)
60x5
80x3
100x2
110x1
120x1
130x1
140 0,0,0,0,0,1

Finally on the 5th or 6th rep I power cleaned 140, each attempt was so close, but then I told myself that I would go one more attempt at it and nailed it, barely had to squat under it...ridiculous

Olympic Back Squat
100x5
140x3
160x3
180 2x3
180x2 - no hands!

3 in Battling Ropes,
Tabata interval.....helll


Good couple of training Sessions!

Tuesday Bench

Bench Press
45x10
135x5
225x5
275x3
335x1
365x1
405x1
365x3
365x2

Incline DB Bench w/ Fat Gripz 3x6 @ 100#
P/W
3 way neck 3x10 @ 85#
P/W
Kiser Air Rear Delt Raise 3x8

Neutral Grip Bar Front Raise 3x8 @ 100#
P/W
Kiser Air Side Raise 3x8
P/W
Incline DB Rear Delt 3x8 @ 35#

Band Tri Push Down, Kiser Air Curls w/ Grip Force
5 min EDT

Good stuff today, my neck was crazy soar after my neck session on friday night, so I dialed it down a notch. This was the first time I've done any sort of curls in a while and my arms were swole up!

Benchin

Bench Press
Bar x 5
135 x 5
225 x 5
275 x 3
315 x 1
Added Titan Katana
385 x 3 3board
405 x 2 2 board
425 x 1 2 or 1 board I don't remember
445 x 1 1 board
455 x 1 1/2 board, couldn't touch, jacked my shirt up way to much
455 x 1 1/2 board.

20 min cardio
Short and sweet today!