Exercise Log 2.15.14 (Back Day, No Cardio)

Alright I’m starting out this new week with a “light training” week. Going extra low weight and manipulating the intensity of the workout by trying new things, changing the tempo and other techniques. The higher volume will be great, and the first workout was really awesome. Per the usual I did start with appropriate warmups.

Hanging Power Cleans / Deadlifts / Sumo Deadlifts: This first circuit of exercises was what I deemed my “Pelvis of Elvis” workout and with good reason – they’re all strong hip action exercises. Hanging power cleans are new for me, as are sumo deadlifts, so I’ll link a video for those exercises.

Here we see how to do the hanging power clean, a development exercise to support the lifting patterns for the olympic “clean & jerk” lift. I hear the shrug really develops the trap muscles.

I never really like the sumo deadlift because it seems like a less sophisticated deadlift that lets power guys lift more weight, but it’s nice to change things up sometimes.

Anyways, this circuit was killer despite doing the lower weight levels. Since I’m brand new to the hanging power clean, I started with very light weights. Round 1) 16 hanging power cleans @ 45lbs (bare bar) / 12 reps deadlifts @ 135lbs / 12 reps sumo deadlifts @ 135lbs. Round 2 & 3) 16 hanging power cleans @ 65lbs / 12 reps deadlifts & 12 reps sumo deadlifts @ 185lbs. Round 4) 12 hanging power cleans @ 85lbs / 8 reps deadlifts & 8 reps sumo deadlifts @ 225lbs.

Seated Rows: 5 sets of 16 reps @ 90lbs. Slower than usual tempo with extremely slow (1-1-5) eccentric movement for the last two sets.

Lateral Pulldown / Pushdowns: 4 sets 12 reps pulldowns @ 85lbs / 12 reps pushdowns @ 40lbs. Again used slower than usual tempo and extremely slow tempo on final two sets.

Good Mornings / Bent Over Rows: 4 sets of 12 reps good mornings / 16 reps bent over rows @ 40lbs.

Back Hyperextensions: Did the nice back hyperextension exercise for 3 sets of 12 reps using the over the shoulders “count” pose and a slow tempo (3-1-5).

1-Armed Dumbbell Rows: To wrap up this high volume low weight high intensity workout I did 3 sets of 12 reps each arm @ 45lbs. This put a nice good burn throughout my back.

Great fun, did skip cardio today had a very long day but that’s okay from time to time.