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Creation of an Explosive Mofo - My Training Journal :)

coolcolj

coolcolj

New member
Sunday 19th October - General Workout - Week 1 - Day 1 - WholeBody

Back to the gym I go.
Everything felt a bit weird at first. Balance and tension felt a bit strange, but it started to come back to me.
Battery flat in stop watch so I didn't time my rest periods

Workout Rating - 7/10
Workout time - 1.25 hours


Warmup+ CoreWork

Rest - alternating between each exercise

Incline situps 2x8
Back Extensions 2x8
Torso Twists - Oly Bar 2x8 to each side.


OlyLifts

Warmups - 3-4 Sets with bar, some hang cleans, frontsquats, jerks etc

Hang Power Cleans - 95x3
Hang PowerClean + 2 SplitJerks - 95lbs
Hang Power Cleans - 115x3
Hang PowerClean + 2 SplitJerks - 115lbs
Hang Power Cleans - 135x3
Hang PowerClean + 2 SplitJerks - 135lbs
Hang Power Cleans - 155x3

Hang PowerSnatch - 65lbs x 3, 95lbs 2x3

Olys felt good for the most part, snatches still feel pretty crappy for me form wise. Good thing is that I wasn't gasping for air like I normally do.

Full Olympic Back Squats - RAW

Warmup sets
Bar x8, 95lbs x5, 135lbs x3
Tempo 10X0

185x3
225lbs 2x3 - one rep in each set with a 3 sec pause at the bottom
225 x 5

Hmm, squats felt really different, both easy and hard at the same time, prettty damn fast.

Bits and Pieces

Military Press
Bar x 5, 95lbs x 5

Explosive GoodMornings onto Toes
Bar x8, 95lbs x8

Dumbell Rows
Reverse grip 35lbs 2x5, Elbows out 35lbs 2x5

Dips
BW 2x5

Lying Crossbody Laterals (Thumbs Up)
1kg x10, 2kgx10

Bulgarian Split Squats
BW x 10 each leg.

Reverse Hypers
BW x15
 
Tuesday 21st October - General Workout - Week 1 - Day 2 - Lower Body - MIDDAY

Legs and hips, still somewhat sore from last workout, but the show must go on.
Still haven't replaced my stopwatch battery.

Bodyweight down to 94kg, 207lbs, hopefully I'll get it down to 90kg 198lbs without losing any muscle, while getting stronger.

Workout Rating - 7/10
Workout time - Just under 1 hour


Warmup+ CoreWork

Rest - alternating between each exercise

Back Extensions 2x8
Incline situps 2x8
Torso Twists - Oly Bar 2x8 to each side.

Plyos

2 legged Short Horizontal Hops - BW 2x10,
2 legged Medium Horizontal Hops - BW 2x10,
Single Leg Short Quick Horizontal Hops - 3x10 - 5 each side,
Horizontal TuckJumps 2x5

Did it in the Aerobics room, until the instructor told me off, during a small class of 5 people, said I disturbed their concentration :p

OlyLifts

Warmups - 3-4 Sets with bar, some hang cleans, frontsquats, jerks etc

Hang PowerSnatch - 65lbs x5
Hang Power Clean + SplitJerk - 65lbs x2
Hang PowerSnatch - 95lbs 3x3
Hang Power Clean + SplitJerk - 95lbs x2
Hang Power Clean + SplitJerk - 115lbs x2
2 Hang Power Clean + 1 SplitJerk - 135lbs
Hang Power Clean + SplitJerk - 155lbs
Hang Power Clean 155lbs 3x3

Finally I'm no longer jumping forward on the powercleans, powersnatch is feeling better

Full Olympic Back Squats - RAW

Warmup sets
Bar x6, 95lbs x5, 135lbs x3
Tempo 10X0 on squats

(1 full squat jump then 185lbs x2) 3 complexes

1 full squat jump , then 225lbs x1

Tempo 120X on squats
1 vertical Jump then 275lbs x 1, 275lbs x 2 singles.
2 sec pause at the bottom of each squat.

Then did a Vertical Jump, about an inch up from a few weeks back, still 2 inches down from my best ever at a much lighter bodyweight however.

Legs were feeling it on the 275lbs sets!
Fairly brief rest periods, pretty fast all round


Bits and Pieces

Bulgarian Split Squats
BW 2x10 each leg.

Reverse Hypers
BW x10
 
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I'm going to love reading this journal. Thanks for posting it. Why the 3 sec. pause on the squats?
 
Working on my starting strength/ explosion off the bottom. This helps in situation like blasting out of the starting blocks in a sprint or set position of lineman etc.

Also working on isometric strnegth in the extreme stretch position of the muscles used in the squat. Basicly isometrics applied to a muscle that is stretched to near full ROM carries over to the rest of the range of motion.

I'll phase these out as the training cycle goes on. But I like to do these at the start, for more pure muscular work.
 
Tuesday 21st October - General Workout - Week 1 - Day 2 - Tempo Runs- Late Afternoon

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 4, 3 mintues between each

Well I just did my first tempo session today - late afternoon. I did weights earlier in the day as per above.

I think I went faster than 20secs, I was counting in my head, no stopwatch, battery flat :)
Felt ok, did start lagging in the last 10 metres of every run. Erectors were feeling it a bit.
I did em in my Addidas Touch football shoes, sorta like lighter football shoes with small rubber studs underneath.

I have a nice euphonic feeling right now :D
I guess these will be a sort of active recovery, conditioning and sprint form work as well. Trying to stay relaxed, light and getting good hip extension and knee lift.
 
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I must say this tempo stuff works great for active recovery - the soreness I had yesterday in my legs and hips has seemingly vanished!

erectors are slightly sore. traps as well from the olys.
 
CoolColJ said:
Working on my starting strength/ explosion off the bottom. This helps in situation like blasting out of the starting blocks in a sprint or set position of lineman etc.

Also working on isometric strnegth in the extreme stretch position of the muscles used in the squat. Basicly isometrics applied to a muscle that is stretched to near full ROM carries over to the rest of the range of motion.

I'll phase these out as the training cycle goes on. But I like to do these at the start, for more pure muscular work.
Click to expand...

Have you tried snatch grip deadlifts or trap bar deadlifts off a podium?

And is that your girlfriend? Damn, she's fine.

I'm glad you started a journal. We have similar goals, but you have way more experience and knowledge I can learn from.
 
delldell2 said:


Have you tried snatch grip deadlifts or trap bar deadlifts off a podium?

And is that your girlfriend? Damn, she's fine.

I'm glad you started a journal. We have similar goals, but you have way more experience and knowledge I can learn from.
Click to expand...

I have done snatch grip deadlifts normally as well as on a podium, it feels like a full squat more or less, just that you lean over more, and can't use as much weight. But I find them kinda pointless, since I'd rather do snatch pulls which are similar but with more speed. And speed rules :)

Also with snatch grip deadlifts the bottom is hard, but the top is way too easy. They would be good with chains or bands.
That's why snatch pulls are better, since you accelerate at the top so you get max tension from bottom to top.

Well I'm going be trying a lot of new stuff in this training cycle. Which may or may not work, but it's worth a shot. Mixed in with my tried and tested stuff

She's a real cutie :)
 
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Wednesday 22nd October - General Workout - Week 1 - Day 3 - Upper Body

Talk about a short and sweet workout :)
I've neglected my upper body strength for a few months, so it's time to get back to it.
Not quite as weak as I thought, but I am somewhat weaker.

Workout time - 40mins
Workout rating - 7/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x5, 110 x5

Tempo 10X0 - alternating sets with dips

BW 3x3
murder on the biceps! fairly fast
I am much weaker.

Dips

warmups - pushups BW 2x5, 5 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins

BW 3x3


Single Arm Dumbell Row on Bench

Warmups - 35lbsx5
Tempo - 1010 - alternating sets with bench

Reversegrip - 50lbs x5
Parallel grip - 55lbs x5
elbows out - 35lbs 2x10


BenchPress

Warmups - 20inch grip Bar x10, Bar x5, 95x5
Tempo - 10X0 - alternating sets with rows

16inch Grip - 135lbs 3x3, 155lbs 2x3

Hmm I didn't lose as much strength as I thought I would have, considering I haven't done any benching in months.
What do you know, 6 others were benching when I was :D
They were using more than me, and their training partners were doing half the work :rolleyes:

Bits and Pieces

Prone cross body single arm laterals - Thumbs up
3kg x10, 4kg x10

Incline Y raises - thumbs up - face down

Out to side - 3kg x10,
4kg x10 + upwards 4kg x10
 
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Thanks guys :)

Well I'm making an effort to cut down my workouts since I'll be training more often, so I need to minimise drain on the CNS etc
 
it's crazy how many people at my gym are plateau'd on bench at around 135-185. maybe it's because they both cheat and max out every workout. and do no lower body exercises.

i'll definitely be keeping up with this thread
 
I think I might be crazy but didn't you have a;

"I am using a diff't training focus now" comment on this post?
I thought I saw that...........

Either way, good work man. Keep it up.
 
Nice.

So with snatch pulls, I'm assuming they're from the ground? I had always done them from the hang. I guess I'd prefer snatch grip deadlifts because of the heavier load. If I wanted speed, I'd just do snatches.

What are those exercises in bits and pieces? Never heard of them.

Could you check out my journal also?

And Hammer, you were a pro ball player right? Could you check out my journal too please?
 
Polish - yes you did, I just deleted it :)

DellDell - yeah it can done from the floor or hang. WIth Snatch grip deadlifts, the top is easy anyway, so might as well do a snatch pull which is similar but faster.

Their just variations of lateral raises to work the rear delts and various small muscles in the back as well as the mid traps for shoulder joint stability.

The first one is a like a rear delt raise, but you lie on your side, doing one arm at a time. The other is like a side raise but you lie face down on an inlcine bench - I did one set out to the side, and then one set straight after with the arms going upwards like a Y, ie like a snatch position.
 
Saturday 25th October - General Workout - Week 2 - Day 1 - Lower Body - Late Afternoon

Well I felt much better this workout than last week, power is starting to come back.
Ohhh man my lower ab wall was saturated from the plyos, especially the tuck jumps. I didn't notice until I tried to get up from my post workout stretching! :)

Finally have my stopwatch back in order.
A little bit longer than I'd like though.

Workout Rating - 8/10
Workout time - 1.5 hours


Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +5lbs x8
Incline situps x8, +5lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs
Low ankle jumps - 2x10

rest 1min
High ankle jumps - 2x10
2 legged Short Horizontal Hops - 2x10,
Single Leg Short Quick Horizontal Hops - 2x10 - 5 each side,

Horizontal TuckJumps - like hurdle hops
easy - 2min rest - 1x10
max effort - 3min rest - 2x10

all plyos done on ball of foot.
getting better at these. Man the tuck jumps nailed my VMO!
Abs as well.


Hang Power Snatch

Warmups - Bar x 5
Rest - 2mins

Hang PowerSnatch - 65lbs x3, 95lbs x3, 105lbs x3, 115lbs 2x3

Form is getting better, power is way up from last week. 95lbs felt light compared to last week. Pretty snappy, but jumping too high. Had some balance problems when faced away from mirror...


Full Olympic Back Squats - RAW

Warmup sets
Bar x10, 95lbs x5, 135lbs x3, 185lbs x3
Tempo 10X0 rest - 3mins, 4.5 mins on last set

1 full squat jump , then 225lbs x 3 - 2/3 sec pause at the bottom on first rep.

255lbs 3x3 - 2/3 sec pause at the bottom on first rep. 1 full squat jump preceding the first set

Total work tonnage = 2970lbs (up 810lbs from last week)

Hips felt tight, damn shorts were making thgigh unfortable, and t-shirt made bar slide around - must rmeebr not to where this combo next leg day...
Squats felt slow.


Bits and Pieces

Bulgarian Split Squats
+4kg in dumbells 2x8 each leg.

Explosive Reverse Hypers
BW 2x10
 
Sunday 26th October - General Workout - Week 2 - Day 2 - Upper Body 1

Good solid workout, CNS is firing optimally, Strength is creeping back in.

Workout time - 50 mins
Workout rating - 8/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Normal bar - BW x3 - taking it easy
PowerRack - BW 2x3 - explosive, touched chest on bar!


Dips

warmups - pushups BW 2x5, 10 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3 - fast!


Single Arm Dumbell Row on Bench

Warmups - 30lbsx5
Tempo - 1010 - alternating sets with bench 1.5mins rest between each


Reversegrip - 55lbs x5
Parallel grip - 55lbs x5
elbows out - 40lbs 2x8


BenchPress

Warmups - 16inch grip Bar x10, 20inch grip Bar x5, 16inch 95x5
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

20inch Grip 135lbs x3,
16inch Grip 135lbs x3, 155x3, 165x3,
14inch grip 175lbs 2x3

Pretty explosive, strength and is coming back. 175lbs felt just right.


Bits and Pieces

Rest - 1-2mins

Prone Sideways cross body single arm laterals - Thumbs up
4kg 2x10 - too light

45 degree Incline Dumbell Snatch raises - thumbs up - face down

Out to side - 5kg 2x10, Upwards - 5kg 2x10
 
Monday 27th October - General Workout - Week 2 - Day 3 - Tempo Runs- Late Afternoon

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 4, 3 mintues between each

Not the best session today, didn't eat much, so felt flat.
I was supposed to do this session yesterday afternoon, but my post workout nap was a bit longer than I wanted...

Feeling better than last week. But erectors are still tensing up a bit. Hope this will go in time.
Stride is feeling more open and loose. I sorta imagine a string is pulling on my head - an old Alexander Technique cue :)
 
Tuesday 28th October - General Workout - Week 2 - Day 4 - Lower Body 2 - Afternoon

Nice session. Making progress.
Foot arch muscles were killing me, and erectors were bloated on the way back hom. Erectors are ok now, but feet muscles are still all cramped up :(


Workout Rating - 8/10
Workout time - 1.5 hours

Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +5lbs x8
Incline situps x8, +5lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 2x10
Short Horizontal Hops x5


Olys

Warmups - Bar - doing some hnag cleans, power cleans , front squats and split jerks. Some hang power snatches as well.
Rest - 2mins

all with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 89x1, 109x1, 119lbs x 5 singles
Powerclean + SplitJerk - 155lbs x2
Powerclean - 175lbs x2, 2x3

Well, the first clean and jerk single with 119lbs was perfect in the clean! I dropped down rock bottom and pulled the bar to the exact height of my shoudlers at the bottom and then thing just floated onto my shoulders. It felt really different and effortless. Then all the other reps I pulled a touch too high and the bar sorta crashed down on me - makes the bar feel a lot heavier this way. Now I know how it feels when you get it right, lets see if I can make every rep feel like this :)
Powercleans felt different too, getting much higher up on the toes, maybe plyos are helping here.

Damn once I started these, my foot arch msucles were cramping up all over, and stayed that way the whole session. They still hurt now!!! :(


CleanGrip Rack Pulls - bar an inch above the knee - shrug onto toes

Warmup set - 225lbs x 3
Tempo 10X0 rest - 2mins

275lbs x3, 295x3, 315lbs 2x3
Hookgrip used on 295 and 315 sets, except first rep of the 2nd 315 set.

Well the last time I did these my upperback rounded at 315lbs, not so anymore! Grip was not good with 315 when I tried not hooking, but once I hooked it no problems :)
Hooking doesn't hurt at all anymore.


Front Squats

Warmup set - 135lbs x 5, 185lbs x3
Tempo 10X0 rest - 2mins

205lbs 3x3 - 3 sec pause on first rep.

All reps were pretty fast, tough, hmm never gets easier this exercise :)
Funny thing is that I feel these more in my hams and glutes. Whereas with back squats I feel more quads - strange..


Bits and Pieces

Rest- 1min

Reverse Lunges
BW 2x10 each leg

Single Leg back extensions
BW 2x8 each leg - hammie killer

Leg raise extensions
1x10

Reverse Hypers
BW x12
 
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Well CNS feels a bit banged up yesterday. And I didn't feel I could do the planned workout any justice. So I'll shifted it to today.
I guess training 3 days in a row doesn't help, all thanks to me doing the tempo runs on the wrong day...

Apart from that eveyrthing feels OK, muscle wise.

I seem to be leaning up, thanks to the sprint tempo runs. Haven't measured my waist , but I can certainly notice it in my face, cheek bones starting to push out :)
No change in bodyweight however, but that's because I'm piling on some muscle - especially on my traps and back, and legs off course.

Still a long way to go however.
 
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Look at my workout entries detailing them, they're just sprints done to a specific tempo, ie speed. If you look at my workout entry I did 3 sets of 2x100m tempo runs, 30secs rest between each, ands 3mins rest between each set. And done at 20 sec pace. ie taking 20secs to run the 100m, so about 65 to75% intensity.

Nothing special about them, just doing them for conditioning before I start the all out accleration speed work.

But they still consume energy and speed up the metobolic rate. I do them about twice a week at the moment.
 
They can, if your not used to any sort of running then they will. My erectors get sore from em. But they help act like Active recovery for my hams and quads. Supposed to help CNS recovery as well I believe - maybe for more experienced sprinters :)
Sprinters do them in between speed training days for recovery.
They do work the core hard, especially as you tire after 80-90m.

Consider them as GPP.
I've been trying to to do them a few hours after my upper body days.
 
CoolColJ said:
They can, if your not used to any sort of running then they will. My erectors get sore from em. But they help act like Active recovery for my hams and quads. Supposed to help CNS recovery as well I believe - maybe for more experienced sprinters :)
Sprinters do them in between speed training days for recovery.
They do work the core hard, especially as you tire after 80-90m.

Consider them as GPP.
I've been trying to to do them a few hours after my upper body days.
Click to expand...


Thanks. I'm always looking for new ways to do GPP work.
 
Thursday 30th October - General Workout - Week 2 - Day 5 - Upper Body 2 - Midday

Very nice workout! I was explosive and form was great, definitely getting stronger. Will do some tempo runs later today, one good thing about daylight saving :)

My abs are fried for some reason - chins? bench?

Workout time - 55 mins
Workout rating - 9/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3 --> this felt way lighter than last session!

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Normal Chin bar - BW x3 - taking it easy
PowerRack - BW 3x3 - explosive, touched chest on bar!


Dips

warmups - pushups on bench BWx5, reverse bench dip BWx5, pushup BWx5, 10 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3 - explosive - easy


Rows

Plyo 45 degree Supported Rows- wide palms down grip
Warmups - Bar+45lbsx5
Tempo - 10X0 - alternating sets with bench 1.5mins rest between each

Bar+90lbs 2x5 -
damn fast, felt a lot lighter than the last time I did these - nearly took my head off!

Single ARm DUmbell Rows

Parallel grip - 55lbs x5 - going up 60s next workout
elbows out - 40lbs x10, 45lbs x8


BenchPress

Warmups - 16inch grip Bar x10, 95x5, 135x3
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

14inch grip - 175lbs x3, 185lbs x3, 205lbs x3,
Rested 3.5 mins then - 225lbs x2

Explosive Reps. 2nd rep of 225lbs slowed way down, would have failed the next rep. Still looks like I've regained most of my strength - I have done 5 reps with 225lbs with a 16inch grip when fresh, so I'm about 2 reps away from that.


Bits and Pieces

Rest - 1min

Prone Sideways cross body single arm laterals - Thumbs up
5kg 2x8 -

30 degree Incline Dumbell Snatch raises - thumbs up - face down

Out to side - 6kg 2x8, Upwards - 5kg 2x8

10 flights of stairs back to carpark
These used to kill my legs and erectors, not anymore :)
 
Thursday 30th October - General Workout - Week 2 - Day 5 - Tempo Runs- Late Afternoon

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 4, 3 minutes between each

Erectors still tensing quite quite a bit. But overall fitness is improving.

Feel much better after doing these, the workout earlier smacked me up good, but pecs are still a bit trashed up from the benches - hmmm close grip as well...
 
slobberknocker said:



Thanks. I'm always looking for new ways to do GPP work.
Click to expand...

Walking upstairs is a good one too. Take an elevator down and then there is no eccentric :)

At my gym, sometimes I have to park the car upstairs which is 10 flight of stair ups, and there is no lift. So I get to do that every so often :D
 
Workout volume and tonnage rethink

Well in the past I've been calculating volume and tonnage on a workoutly basis. And that hasn't worked as well as I would have liked.

Now I'm going to do the same but over a weekly basis. This way I can spread the workloads around and take in account what I do in every workout in a week as a single entity, plus factor into this the amount of sleep and other factors of life.
 
Saturday 1st November - General Workout - Week 3 - Day 1 - Lower Body 1 - Late Afternoon

Not a good day diet wise or sleep, but I bagged me a PR, so it's not all bad :)
I would have rated it a 10, had my diet, sleep and my lower back been loose during the squats.

Workout Rating - 9/10
Workout time - 1.5 hours


Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.
-----
then Reverse Hypers - BWx8


Plyos

rest 45secs
Low ankle jumps - 2x10

rest 1min
High ankle jumps - 3x5
Single Leg Short Quick Horizontal Hops - 2x10 - 5 each side,


Hang Power Snatch

Warmups - Bar x 5, some snatch grip push presses
Rest - 2mins, then 3-4mins with the last 2 singles

Hang PowerSnatch - 75lbs x5, 95lbs x2, 111 x1, 121 x1, 131 x1, 143x1, 153x1 New PR!!

That's a 18lb PR! Up from 135lbs a few months back. Man the lockout was wobbly, need to work on my snatch grip overhead support strength. I had another 5-10lbs in me, but no point to going all out 3 weeks into the training cycle :)
My Powersnatch from the floor is usually 20lbs more, so I'm getting close to Powersnatching 185lbs!
Looked a bit ugly though.


Full Olympic Back Squats - RAW

Warmup sets
Bar x10, 95lbs x5, 135lbs x5,
Tempo 10X0 rest - 2mins, 3 mins on last 2 singles

205lbs 3x2,
1 full squat jump , then 260lbs x 2, 260lbs 2x2,
295lbs x 2 singles - 2nd one with a 2-3 sec pause at the bottom.

Total work tonnage = 3380lbs (up 410lbs from last week)

Lower back felt tight, was kinda cold, I guess I should have got a sweat up. Squats aren't feeling all that much lighter. Although the last 295 paused single blasted up!

Bits and Pieces

Bulgarian Split Squats
+6kg in dumbells 2x8 each leg.

Explosive Reverse Hypers
BW 2x12
 
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Thanks

When a speed lift such as the Hang PowerSnatch is going up, you know your power is on the up and up, and your CNS is is good condition! :D

Now I must get more sleep and I'll get better results!
 
thanks :)

Sunday 2nd November- General Workout - Week 3 - Day 2 - Tempo Runs- Late Afternoon

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 5, 3 minutes between each

Well the sun was pretty low in the sky so I was able to glimpse my running form in the shadows :)
All this time I thought I was running "relaxed", but my silhouette looked anything but - tensed, short and choppy. As soon I noticed this, I began to run more smoothly and effortlessly - it was like I suddenly knew how. And what do you know my erectors stopped tensing so much - felt much better!!!!!

I guess sitting in chair most of the day does alter your perception of motor patterns :D
Things can only get better from now on!

Added an extra set of runs, the 5th set started to feel tougher, but not too bad. So I'll keep this going for a few more session before going to the 4x3. May unload next week, but today felt pretty good overall.
 
As of this morning my waist measures 36.5 inches :)

At my leanest I have had it down to under 29inches, but I still wasn't anywhere near ripped. Hopefully these tempo sprint runs and later accleration speed work will trim it down to 30 inches or so. I don't think it will ever get under 29 again, since I have more muscle there now.

Incidently I felt my lower back today, which is slightly sore from the tempo runs yesterday, and damn those 2 columns of muscles are a bit bigger than a month ago! Probbaly due mostly to the runs, as that's the only new thing I've introduced. But I suspect the olys, pulls, and hypers all help :)

Maybe time for some progress pics :D
 
Tagio said:
yeah progress pics before you get leaner and after would probably be fun to compare.
Click to expand...

Well not just that but compared to what I used to look like.

I know my calves measured 16 3/4 inches before, a month ago actually and now they measure 17 1/8 inch at the same bodyweight!!!

I suspect all from sprinting, since I run on my toes. And the 3 week layoff probably helps with mass gains as well, ala HST Strategic De-conditioning :)
So once I started loading up again with olys, pulls onto toes etc, they massed up.

Look at my squatting clip above - do my calves look bigger? When I sent the clip to my friend, that's the first thing he noticed. I didn't think my calves had gone much bigger until I measured them! 3/8 is quite a bit especially since I am leaning up.
 
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Monday 3rd November - General Workout - Week 3 - Day 3 - Upper Body 1

Pretty Average Workout. I'm going to have to move dips/chins etc to anotehr session, as the workout is getting long and I just don't feel like doing so many exercises in a single session.

Well my Gym is moving next door to a bigger 2 storey premises. So half the gym was missing, which made things a pain. And the gym will be closed Saturday and Sunday for the move, so that will disrupt things a bit.

Weighed 214lbs today at the gym with shoes(chucks) + clothes etc


Workout time - 1.25 Hours
Workout rating - 7/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Normal Chin bar - BW x3 - taking it easy
PowerRack - BW 3x3 - touching chest on bar

I was pretty much fried on the last rep, as I'm trying to maximally accelerate my body, which is needed to get the chest up to the bar.


Dips

warmups - pushups on bench BWx5, reverse bench dip BWx5, pushup BWx5, 10 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3


Rows
- alternating sets with bench 1.5mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 40lbs x5
Tempo 1010
60lbs x5

Plyo 45 degree Supported Rows- wide palms down grip
Warmups - Bar+45lbsx5

Tempo - X0X0 Bar+100lbs 2x5
Tempo - 1010 Bar+45lbs x10

Elbows out Single Arm Dumbell Rows
45lbs 2x9



BenchPress

Warmups - 16inch grip Bar x10, 95x5, 135x3
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

14inch grip
Tempo X0X0 - 175lbs 4x3 - Plyo style - estimated 70% 1RM

Tempo 10X0 - 205lbs x 2 singles, 2nd with 3 sec pause on chest, 80% 1RM

Work Tonnage = 2510lbs, up 365lbs from last session

Pecs were feeling it a bit!


Bits and Pieces

reversed the order
Rest - 1min

30 degree Incline Dumbell Snatch raises - thumbs up - face down
5kg 2x9

30 degree Incline Dumbell Side raises - face down
6kg 2x10

Prone Sideways cross body single arm laterals - Thumbs up
5kg 1x8 each side

Cuban raise Cleans
5kg 1x8 each side

10 flights of stairs back to car
 
Thanks - but it wasn't that great, I felt kinda flat, but still did ok.

Man the music at my gym really sucks, I wish there was no music at all :)
 
I like to workout to silence actually so that would make it worse :)

Man I wish I had space at home, because then I'd have a GHR, reverse hyper unit, power rack, bumpers and platform, that's all I need.

Add a Micro msucle lab to measure bar velocity and I'm set, because the park is just a 500metres away from home.
 
Wednesday 5th November - General Workout - Week 3 - Day 4 - Lower Body 2 - Afternoon

Well the gym is going to be closed Saturday and Sunday, plus a lot of stuff has been moved to the new location, so this workout turned out differently than I had planned. Wanted to do front squats, but no power racks were around, so I went overboard on the pulls. This should last me till Monday when the gym reopens in the new location just one building down. Will be deloading a tiny bit next week.

Olys gave my upper body a good workout too. Man i just know my posterior chain is gonna be one sore mofo! Interesting in that it's the first workout in a long time that my quads didn't feel saturated :)

Workout Rating - 7.5/10
Workout time - 2 hours

Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 3x5
Short Horizontal Hops 2x5
Short quick Single leg Horizontal hops 2x10 - 5 each leg

Olys

Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 to 3mins

All with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 111lbs x1, 131lbs 3x2
Powerclean + 3 Hang PowerCleans - 155lbs x 2 sets
Powerclean + 2 Hang PowerCleans - 175lbs
PowerCleans - 195lbs x2, 208lbs x1, 228lbs x MISS

Clean and Jerk form practise was pretty crappy overall,
powerclean timing was rusty and awful as I got heavier.
Don't enjoy em as much as power snatches, they feel so slow and awkward. Just ran out of juice by the time I hit 228lbs, not a biggie, I did a lot before hand.

Pulls

rest - 2mins
all with Hookgrip

CleanPulls - 243lbs x3, 263lbs 3x3
SnatchDeadlifts onto toes+Shrug - 208lbs x 5

Not particular explosive, form was iffy, but felt good all round.


Bits and Pieces

Rest - alternating between each exercise, 1 min between each complex

12inch Stepups
BW x10, +4kg in dumbells x10 - each leg

Single Leg back extensions
BW x6, +4kg in dumbells x6 - each leg

Supported Hanging Leg raise extensions
2x10

Reverse Hypers
BW x12
 
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edgecrusher said:
What are ankle jumps?
Click to expand...

You just bounce up and down using only your calves -
Maybe why my calves have gone bigger as well :D

from Joe Defranco

#9 “Pogo Jump” Warm-up – This is a warm-up we use before many of our lower body strength workouts, plyo workouts and speed workouts. It is not only a great warm- up, but we believe this “warm-up” may actually increase your vertical jump in and of itself! But first, let us describe exactly what a pogo jump is, anyway. A pogo jump is performed by jumping off of the ground by just springing off your ankles. While you’re in the air you want to dorsiflex your ankles, a.k.a. “pull your toes up”. You also must prevent your heels from ever touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and landing on and off the ground, as well as spending the least amount of time on the ground as possible. Be sure not to flex at the hips, either. Many times when athletes perform this exercise their feet kick uncontrollably out in front of themselves. Don’t let this happen! Your whole body should remain in a perfectly straight line, with the exception of your ankles dorsiflexing while you’re in the air. We do both low and high pogo jumps in our warm-up. The technique remains exactly the same except for the height differences, of course. Low pogo jumps should be performed for speed. You only want to jump about 1” – 2” off the ground, but try to perform as many reps as possible in the required time. The goal of the high pogo jumps is to get as much height as possible by just springing off of your ankles during each jump. Pogo jumps are an incredible exercise that trains the Achilles tendon for elasticity. This will help to prevent ankle injuries as well as increase explosiveness. Here’s the warm-up we use…
A. Low Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
B. High Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
Click to expand...


Well I have sore glutes, hams (just the upper part), erectors, traps, neck, lats, rear delts, biceps, abducctors!

In fact my whole back is sore. Come to think of it my whole body feels it. Not major DOMS, just mild aches.
Lats are surprisingly sore! Snatch grip deads I suspect
 
I've been doing this and it works remarkable well!

first stick your arms out to the side, thumbs up, or a position where pain and clicking is minimised. Then do a circular rotation forward for 10 reps, and then backward for another 10 reps.

rest 30sec to a minute.

then repeat but with a larger circular motion, say 18inches

rest

once again, but now arms straight at the sides.

so that 60 reps, do this everyday for the first week and then twice a day after that. Take a break off it once a week if you like.
The first few days you shoulder/traps/cuffs will be sore and maybe in pain depending on your injury, but surely enough. As the days go by you will feel better and better, and then one day you can start benching and pressing again :)

once they are ok, start doing a sound rotatry cuff strengthening protocol as part of your workouts. Make sure you balance, vertical and horizontal pressing, as well as vertical and horizontal pulling. Add some snatch thumbs up dumbell face down incline raises as well as side raises.

Keep doing these rotations however, but once a day is enough, I infact use them as part of warmup.



someone who did something similar

I've had shoulder problems in the past (never diagnosed - but once I couldn't bench or shrug anything more than 50% 1RM for over 6 months without pain).

However, what made a big difference in the life of my shoulders was doing something similar to the 100-rep protocol. Three or four times per day (nearly every day) I would do a couple sets of unweighted arm circles.

I started doing a set of 10 with arms straight out from sides and fists moving in a circle about 6" in diameter. Then a set of 10 about 18" in diameter. Then a set of 10 with full range. Then do one set in the opposite direction.

I worked up to doing a total of 60 reps 3 times/day.

It's important to find a "groove" that is pain-free. Try not to just bull through the pain for the first couple of reps until it loosens up. Find a way to do these so even the first rep has no pain.

You can experiment with arm-speed and hand position throughout the circle to alleviate pain and "clicking".

After a couple of months of this I was able to resume benching, and have been benching heavy (for me) and pain-free for two or three years now. My bench has gone up from an abysmal 200 to an almost respectable 285 in that time.

PS: I also discovered many rotator cuff exercises when I started reading this web-site about 18 months ago. I think they've been important in keeping my shoulders healthy as my numbers increase.
Click to expand...
 
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Thursday 5th November- General Workout - Week 3 - Day 5 - Tempo Runs- Evening

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 5, 3 minutes between each

Starting to get relatively easy now. Erectors still tightening up, but nowhere near as bad as before.
Really is beginning to feel like these tempo runs help CNS recovery.

I think maybe next session or the one after I'll go to 4x3s.
That should begin to accelerate the fat loss :)
Hopefully my waistline should be creeping down the 36inches soon. One for sure though, my erectors are really starting to stick out like 2 steel drainage pipes :)
 
Monday 10th November - General Workout - Week 4 - Day 1 - Lower Body 1 MINOR DELOAD- Midday

Well today was my first session in the new Gym loaction.
The good - no padding where the power racks are, nice solid floor.
The Bad - low roof!! I can't do any jumps now, nor power rack chins :(
Old gym was like a big warehouse, and now it's like a damn office block!!!
Oh I wish I could train at home!

Well It looks like I am just not recovering and making gains! I really do need to start averaging more than 5-6 hours sleep a night. It's one of things I know, but I just never do. It's time to get serious!!!
No matter how good your training is, without sleep, you ain't going anywhere!

Workout Rating - 7/10
Workout time - 1.5+ hours


Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs
Low ankle jumps - 2x10

rest 1min
High ankle jumps - 3x5


Power Snatch

Warmups - Bar x 5, some snatch grip push presses
Rest - 2-3mins

PowerSnatch - 89lbs 2x2,
PowerSnatch + Hang PowerSnatch - 89lbs
131lbs --> missed Hang Power Snatch!
PowerSnatch - 111lbs 2x2
Hang PowerSnatch - 111lbs 2x2
Hang PowerSnatch with deeper catch - Bar x6

Time to start getting in PowerSnatches from the floor.
A bit rusty, and the low roof was scarying me a bit, damn I just didn't have any power becuase of this. Although the roof is raised over the platform area, it feel damn close compared to the 50m roff of the old gym...


Full Olympic Back Squats - RAW

Warmup sets
Bar x10, 95lbs x5, 135lbs x5, 185lbs 2x3, 225lbs 2x2, 255lbs x3
Tempo 10X0 rest - 2mins, 3-4 mins on last 2 singles

285lbs x2, 315lbs x1, 335lbs x1
225lbs 3x3

Total work tonnage = 3245lbs (down 135lbs from last week)

Well as I worked up trhough my warmup sets, my abducctors were bothering me. When this happens I know I am not recovering.
The good thing is that floor is solid now, and they haven't got the mirrors up and that felt strange. You can really sense what your body is doing better without a mirror.
Squats felt different today, normally I can feel it in my quads quite a bit, today it was lots more spinal erector/hip, especially on the heavier singles where I could feel my mid back working.
I didn't look like I was sitting back more, but on the 225lbs sets it felt more like normal where I went a bit more forward.
Squats were slow, but I was kind testing the waters a bit, since everything felt different. I definitely can't do 3x3 with 325lbs right now like I did a month ago...

Bits and Pieces
rest - 1min

Bulgarian Split Squats
+10kg in dumbells 2x10 each leg.

Reverse Hypers
BW x12

Explosive GluteHam Raise on Incline Situp Board

2x5 - using hand to help
 
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Shame about the gym. Maybe you need to move houses and kit yourself up :)

Why the lack of sleep, lots of hours at work?

If I were consistently getting 5-6 hours sleep my body would shut-down. I never get any more than 8-9 at most. I know that when I'm short on sleep (< 7 hours regularly, by my standards) I'm not nearly as productive. Even though I often have a lot to do, less sleep makes my waking hours less productive and doesn't really help!
 
Zander it's mostly all my fault, I should go to sleep earlier!!!!


Clips from yesterday

I can see why my erectors, both upper and lower were feeling it a bit. I have a habit of relaxing my back at the bottom.
I just seem to have lost all my squatting strength from the last cycle! I was good for 385lbs I think a month ago, now I doubt I could do more that 350lbs :(
That 3 week break, poor diet, and crappy level of sleep is really taking it's toll.

Now here's something strange, as far as I can see my squat style is more or less the same as before, but for some reason I was feeling it in my upper ham/glutes rather than quads as per normal. And today I'm sore in my upper hams, glutes and erectors. The last time I felt it in my upper hams was when I did box squats..
I wonder if the lack of mirror, hard floor, and me pushing harder through the heels had something to do with this? :)

Waist is down to 36 1/4, so slowly leaning up, but still pretty fat. Hopefully I'll be down to 34 inches by Christmas.

If you have any problems playing em, then right click on each and save it before watching

http://www.members.optushome.com.au/coolcolj2/Movies/10Nov03/
 
Tuesday 11th November - General Workout - Week 4 - Day 2 - Upper Body 1- DELOAD

Well I had that slightly fried CNS feel this morning.
And I was damn weak today. On a positive note today's workout was nice and short.

I decided to move chins/dips to my other upper body day.

Workout time - 40mins
Workout rating - 6/10


BenchPress

Warmups - 14inch grip Bar x10, 95x5, 135lbs 3x3, 175lbs 2x2
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

14inch grip - 185lbs x 3, 205lbs x2, 225lbs 2x2
135lbs x10

Work Tonnage = 2090lbs - down 420lbs from last session

Well 175lbs weighed like a ton! :(
Last week I was bouncing 175 up and down like a piston which I posted on the video clip. Today it felt twice as heavy and so slow!
Not sure wether it's because my CNS is fried or the fact I didn't do those explosive dips like I normally do, perhaps both.

Well 225lbs was so damn heavy. Barely made the 2nd rep.
And the 135x10 felt no lighter...


Rows
- alternating sets with bench 1.5mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 30lbs x5, 45x5
Tempo 1010
60lbs x6, 65lbs 2x5

Elbows out Single Arm Dumbell Rows
Tempo - 1010 45lbs 2x10

45 degree Supported Rows- wide palms down grip
Tempo - 1010 Bar+45lbs x10


Bits and Pieces

Rest - 1min

45 degree Incline Dumbell Side raises - face down
7kg 2x8
somewhat heavy
 
Well I am seriously considering training at home.

My brother has an adjustable bench/pulldown/ leg curl etc type unit which he doesn't use, so I can grab that. The bar supports adjust pretty high, so I can do squats.
Everything else I can improvise I think.

I just need some adjustable supports for spotting etc. I know Ironmind sell something like that but way too expensive. Not sure if I can get a power rack for space reasons, but I maybe be able to squeeze one in.

Then just add a oly bar and plates. I suppose the smart thing would be to get cheap bumper plates, which can do double duty.
And some mats, since I have no room for a platform.
Hmm maybe a GHR in the bedroom :)
 
Well it won't be cheap, but I doubt I'd be able to get something like that locally.

BTW where did you get your power rack from? And is it a bolt together affair?
 
http://www.olympicfitness.com.au/

Mine is the Body Solid Power Rack for $799.00. I don't have any of the attachments as shown in the picture. Bolts together very easily, though I had to do it twice because I faced the holes in the wrong direction :D

My barbell and weights are from the same place, since they distribute for the Australian Barbell Company.
 
It isn't very far from where I live, so I just picked it up. All the weights in the back of my Hyundai hatchback was quite an ordeal :D
 
How big is the box of the powerrack?

so these guys can get in the Aussie barbell bumpers etc?

Also how is your oly bar so far, bent? :)
 
Mine is very basic. I was on a budget :) The Elite Fts ones are much better, without a doubt. One day I'll hook myself up with the most unbelievable home gym...

I'm sure Olympic Fitness can get in anything from Australia Barbell Co. When I've ordered extra plates they have had to order them from ABC, since they don't keep anything in stock. They're a Victoria company though, so again shipping is going to be an issue. You're better off finding a NSW distributor, which you could do by emailing them.

I can't remember how big the boxes were. They fit into a car...

My oly bar is in good health once again thanks to a repair job from my girlfriend's very clever father. He said they had put it together poorly. Since he doesn't speak the greatest English, I don't know the full details. I don't know if you remember when it fell apart? Since I lift on carpet the plates rested at an angle and pushed against the bar. I suspect that was the cause of the problem, but I'm not completely sure. Despite that, I wouldn't hesitate to order any of their stuff. Its not like you can do a hell of a lot better unless from overseas.
 
ok

this looks nice - bumper and oly bar set

but 3.2 grand, it's Ivanko so the quality should be good. And it's lbs which I prefer, I can't understand kg :)
I know the bar is high quality comp spec 218,000 psi rated

http://shop.fitnesswarehouse.com.au/store/products/item169.inetstore

IThose guys are Ivanko distributers, so I may get them to import me that comp spec bar, and I'll get some Aussie Barbell Co. bumpers to go with em. But a platform is a problem. I can fit a powerrack into the storeroom.
 
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Well platform's are quite expensive it seems.

I can get a power rack locally - pretty good one as well, handles 2000lbs. Has holes every 3 inches. about $350USD
Bodysolid one and a bolt togetehr design which is a must for me to get it into the room.

http://www.bodysolid.com/BSStrength/FreeweightSystems/WPR78/WPR78.html

Just without the lat machine pictured. Comes with the chin bar though. Would be nice to have a dip bar though.

I have space for it. Then an Ivanko comp spec bar that rotates very easily, 218,000 PSI rating. IPF approved it seems :)
A good bar is a must.
http://www.ivanko.com/products/prd_text/OBS-20KG.html
This one has no centre knurling, for olylifting, hmm but there is one with it.
http://www.ivanko.com/products/prd_text/OBX-20KG.html
if Shane can squat over 1000lbs on it, then it's good enough for me :)
The centre knurling is good for squats, not sure which to get.

The main question if wether I can accomodate a platform for oly lifting. It's not a must have. But it would be nice with some cheap bumpers. The space I have is 3m by 4m in the store room. So I can either have a power rack or platform. everywhere else is sloped (garage) or not quite spacious enough. If I go the platform route I can always have stands for the bar for squats etc, and just have these portable adjustable rack thingies from ironmind for spotting, and then wack a flat bench on it to do benches as well.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1227&variation=&aitem=5&mitem=10

But I'd like to be able to use my bands as well...sigh...
 
i would get a rack man

you can do oly lifts on the floor

however you cant bench press or squat on the floor
 
Yeah but I could use those squat stands with the platform like those Polish olylifters, and then add some portable adjustable supports for spotting. Flat bench for benching etc

either option has pros and cons. If I go the power rack way, I will have to get the Bungee band system, since the Jumpstretch bands are a pain to setup if you don't ahve dumbells or your power rack doesn't allow you to slip them udner easily.
 
my powerrack sucks for setting them up...what i do is lift up the rack while someone loops them under the legs...then set it down
 
CoolColJ said:
I can get a power rack locally - pretty good one as well, handles 2000lbs. Has holes every 3 inches. about $350USD
Bodysolid one and a bolt togetehr design which is a must for me to get it into the room.

http://www.bodysolid.com/BSStrength/FreeweightSystems/WPR78/WPR78.html

Just without the lat machine pictured. Comes with the chin bar though. Would be nice to have a dip bar though.
Click to expand...

I wish I had a dip bar too. That's the first addition I would make to my setup.

The Bodysolid rack has been great. No problems for me :) I sent you a PM with the dimensions.
 
I'll just use 2 chairs or the corner of the stair railing for now :)

Might get some oly style dumbell handles as well
 
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Well I did some research today.

There is a local shop that carries the Aussie Barbell Co stuff and the Bodysolid etc.
Well the BS PowerRack is actually $845AUD from them, so it's more expensive, but when I factor in the package deal it may end up about the same. Having said that I wasn't overly impressed with the BS stuff I saw for the price. I think the EliteFts powerrack is the way to go, when you consider that a Powerrack is something that will last your lifetime, it's worth spending more on a solid unit that has the features you want. The EliteFts racks are bolt together as well, so that is cool - yes I asked them :)

I can't really afford Bumper plates at $15AUD a Kilogram, nor a platform. So I have to give that a miss, since the money saved will buy me a Micro Muscle Lab which will help my training more.

None of the flat/incline benches there from BS or other companies in the shop looked solid or wide enough for my tastes so I will have to go for the EliteFts one which is actually cheaper, and comp spec in height and width.

The shop sells cheap $99AUD Oly bars, but these are probably the same crap my gym has. They can get in a York 450kg rated bar for $279AUD, and a Aussie Barbell 500KG rated Bar for $390 +$75 for double needle roller ball bearing option.
The Ivanko bar I want will probbaly be around $700AUD :)
But again the bar is not something I want to skimp on, it has to spin super smoothly and easily, and be ruler straight after loading. Will have to think of which to get, but I hear the ABC 450kg bar was used at the 2000 Olympics...

They can get in Oly dumbell handles from Aussie Barbell - imported ones at $85AUD non revolving sleves, and $170AUD Local ones with rotating sleeves. Both with spring collars, willl pickup a pair me thinks of the revolving set.

Plates - well the blue Infinity ones with holes come in at $3AUD a KG. They look OK. The holes make it easy to hold.
The cast iron Aussie Barbell plates look really shocking, and probbaly rust real quick too....
The Ivanko coloured ones look so much nicer, with holes, rubber coated and are calibrated - but hella expensive! :D

ROEZH-300S.jpg


Infinity sell similar coloured rubber coated paltes as well but without as many holes for $4.50AUD a KG.

Hmm now I have to think hard on what to get - I hate this part :(
Would like to get a GHR bench as well.
 
Well I'm so tempted to splash out, but I do wonder if I really need to be so spendy. Plus I know I will get hit with GST on the EliteFTS stuff I bring in! :(
But the basic EliteFts power rack together with a flat bench is only $1000AUD with shipping. Off course GST might add another 200, but still not bad.

Zander did you get the Cheap Cast iron Aussie Barbell plates?
 
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CoolColJ said:
Well I'm so tempted to splash out, but I do wonder if I really need to be so spendy. Plus I know I will get hit with GST on the EliteFTS stuff I bring in! :(
But the basic EliteFts power rack together with a flat bench is only $1000AUD with shipping. Off course GST might add another 200, but still not bad.

Zander did you get the Cheap Cast iron Aussie Barbell plates?
Click to expand...

Personally, if I could afford it I would always get the best quality stuff. Unfortuantely, you might get hit with more than just GST. Import duty can be hefty. Best to check directly with customs.

My plates are the cheapest Aussie Barbell plates. Just painted (black) cast iron :D
 
Have you got storage rack for em or you just pile em up on the floor? :)

What are you using for a bench?

Well I have much to think about this week. The easy option is Bodysolid power rack, the ABC bar, oly dumbells, $750 worth of plates - about 450-500lbs and a bench. Then later get a GHR and micro muscle lab.
 
No, just a flat bench. I've stacked plates under my bench to incline it. Hardly ideal, but I've only done inclines once or twice anyway.
 
Ok , yeah the combo bench is not bad, since you can use it for situps when declined.

I need an incline not so much for bench work but for the rows and raises and other stuff I like to do for the cuffs.

I'm still torn - power rack or platform/bumpers/spotting stands
with the 2nd option I can't do chins, but I can do eveyrthing else I could probably do in a power rack.
 
ahhh now that I think about it, I don't have any room for all this - so I'm stuck with my gym ! :(

Unless I go all dumbells, and lighter weights
 
Zander1983 said:
No, just a flat bench. I've stacked plates under my bench to incline it. Hardly ideal, but I've only done inclines once or twice anyway.
Click to expand...

It hurt me to read this. Ever thought about giving inclines a run at it?

:)
 
PolishHammer1977 said:
It hurt me to read this. Ever thought about giving inclines a run at it?

:)
Click to expand...

Definately, if I had the proper bench. I'll get it eventually, but money doesn't grow on trees unfortunately.
 
Zander1983 said:


Definately, if I had the proper bench. I'll get it eventually, but money doesn't grow on trees unfortunately.
Click to expand...

Im upset that you only have done inclines once or twice. Theres always a way to make it happen man.
 
When I prop my bench up with plates I can only get a very small incline, since the rest of the plates are on the bar. I can stack them on top of one another but its very unstable/dangerous and the base of the bench slides off.

I have an old adjustable incline/decline bench with leg curl/extension attachment at the end. Its quite clumsy and I'm not sure if it will adequately support the weight I'll be using, but I will definately dig it out from underneath the house and give it a shot.
 
my workout that day for the curious :)

Thursday 13th November - General Workout - Week 4 - Day 3 - Lower Body 2 - Afternoon

A nice productive session today!

But I was farting every 30secs for some reason...

Workout Rating - 9/10
Workout time - 1.5+ hours


Plyos

rest - 30secs for ankle jumps, 45secs to 1min for rest
Low ankle jumps - 2x15
Med ankle Jumps - 2x10
High ankle jumps - 3x5
Short quick Single leg Horizontal hops 3x10 - 5 each leg
Short Horizontal TuckJumps - 3x5

WarmupCoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.

Olys

Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 mins

All with hookgrip
PowerClean+ SplitJerk - 89lbs x2
PowerClean+ SplitJerk - 109lbs
CleanPull + PowerClean + 2 SplitJerks - 155lbs, 175lbs
PowerClean+ SplitJerk - 175lbs x 5 singles

Form is getting much better. 175lbs felt about right, heavy enough to make me work, but not too heavy as to kill me. But these are tiring all the same, especially since I can't really drop em down after I jerk it. Oh well, lowering em is working my upper body especially my triceps :)

Full Olympic Back Squats - RAW

Warmup sets
Bar x10, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5,
Tempo 10X0 rest - 3mins

245lbs x3, 255x3, 265x3, 275x3, 285x3

Total work tonnage = 3975lbs (up 730lbs from last session)

Squats felt pretty good overall, reps were clean and explosive until the last set with 285lbs. Strange thing was that 275lbs felt the most explosive. Form was good too overall.
Heard some threads rip in my shorts, but no tear :)
Form has definitely changed a little bit.


Bits and Pieces

12inch Stepups rest - 1min
+8kg in dumbells 2x10 - each leg

Rest - alternating between each exercise, 1 min between each

Explosive GluteHam Raise on Incline Situp Board
2x5 - using hand to help

Supported Hanging Leg raise curlup extensions
2x10

----------------

Single Leg back extensions
+8kg in dumbells x10 - each leg

-----------
then

Reverse Hypers
BW x10

erectors were like a balloon!
 
Last edited:
Yesterday when I was warming up and going up in weight I experimented with squatting a few sets with toes slightly curled up. And the squat did feel very differnet, obviously the weight is transferd directly over the heel.
Ok I normally push through the heel anyway, but when I curled my toes up, the ham/glute tie in area was heavily activated. Kinda remined me of boxsquats in a way but different :)

I squat in oly shoes, so I don't know how that effects things
 
Fridayday 14th November- General Workout - Week 4 - Day 4 - MedBall Throws+Tempo Runs- Late Afternoon

Session time - 40 to 45mins

Warmup
Low ankle jumps 3x10
Medium 1x10
High 2x5
Hip Flexor static stretch - 2x30secs each leg

Overhead MedBall Throws

rest - 2mins
12lb MedBall - 5 sets of 3 throws
5-10 secs between each rep to gather ball

man 12lb ball does feel pretty heavy! I have a Nike solid rubber medball, looks and feels like a BBall.
First time doing these, feels good. These are meant to be pretty intense on the CNS.


Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 3, 30 secs rest between each.
Sets - 4, 3 minutes between each

Up from 5x2s last week.
Felt good, fitness is definitely improving. Core felt much stronger and more stable, but still needs more work. More spring to the step in the first rep of each set. Maybe the plyos and medball throws helped here :)
 
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