Thursday, September 30, 2010

Sept. 30 - Thursday

Dynamic WU
Jump Rope - 2 minutes

Power Clean
5 x 60kg
5 x 80kg
3 x 5 @ 100kg

Front Squat
5 x 60kg
5 x 80kg
5 x 5 @ 110kg

15 minutes EDT
Lunge (r/l) @ 40kg
- 9 sets of 5 reps
SS Good Morning @ 160kg
- 8 sets of 5 reps

Seated Calf Raise
12 x 70#
10 x 115#
3 x 8 @ 140#

1-arm Swing @ 24kg
- 3 x 15/15 - hardstyle
- 1 x 30/30 - GS


climber511 said...

Guess who gets to carry the heavy pack up the mountain with those leg workout numbers?

optraining said...

Legs are feeling good, but still need to be stronger. But that is always the case. I look forward to being a pack-mule.

Donny said...

Question sir:

But first, this is not a "which is better" question, merely "what was your reasoning" one. Why did you do both Hard style and GS swings?

optraining said...


I was using the'hard-style' swings for muscular development of my glutes and hamstrings for explosive firing when doing the scottish highland games weight for height. I use the GS swing to maintain my balance, rhythm and timing. The GS swings still work the posterior chain, but I need a blend of both in order to throw a 56# weight over a 16' bar.

Donny said...

I see, I see. That makes senses. Hey, I've noticed that your training is somewhat of a basic barbell training program. Are you by chance following a periodization template, maybe one you designed yourself?

optraining said...

I have found for me that a basic 3 week build followed by a one week deload works best for me. Nothing fancy, but effective. It is a template of my own making but it borrows from the principles of others; 5x5, EDT, 5/3/1. Being a more strength-endurance athlete, I have found my body responds best to higher volume, maximum effort work puts me into a CNS overtraining state.

Donny said...


I meant to say thank you, for responding so promptly to my inquiries, much appreciated.