Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Just did a 20min walk. Turns out the walks I have been doing lately have only been 13min...no wonder I haven't been seeing any results like I have had in the past! That 7 mins makes a big difference, certainly can feel it now.
I'll keep at 20mins 3-4 times a week for now, last third up a moderate slope. And then up it to 30 mins later on with a longer slope.

On the whole the sprinting hasn't been doing much for me. I know walking leans me up in the past, when I do it properly.

 

[coolcolj]

Posterior chain is sore from the 20min walk yesterday. And upper body is still a bit sore from the last workout, and from me doing a new exercise. Its a bit like walking on you hands and knees, forwards and backwards, side to side. I like what it does for my shoulder stability, hips/groin, and kinda massages the knees too - although maybe not a good thing?
Did a few series of walks with that.

Lower body workout today should be ok to do though - CNS is in OK shape

 

[coolcolj]

Tuesday 8th February - Cycle 2 Get Lean+Maintain Strength - Week 29 - Day 2 - Lower 2 - Microcycle 7 - workout 2

Good workout, which surprised me a bit. Vertical Jump seems to be not as snappy as I recall, and landing kinda deeper than before...
Been over 1.5 years since I have used my bands, thought it was a good time to get back into em
I looked skinny in the gym today, but yet I weighed 224lbs...

Bodyweight at the gym - 224lbs
Workout Rating - 8/10
Workout time - ?

Warmup

1) Reverse hypers - BWx8
2) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
3) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
4) Ankle Hops - 3x15
5) Some altitude drops off 6 inches

6) Olys - did one of each in between the warmup sets of the rest of the exercises

A few sets of stuff with the bar
PowerClean + MidThigh Hang PowerClean + HighHang SquatClean - 89lbs, 119lbs, 155lbs, 175lbs
PowerClean + MidThigh Hang PowerClean - 175lbs
MidThigh Hang PowerClean - 175lbs

MT Hang Powercleans much easier now. Focused on "jumping" more today rather than using back

7) Farmers walk with two 75lb dumbells to and from powerrack
pretty tiring...

8) some vertical jumps - quite a few, and one before each set of Reactive Squats to measure fatigue, once it drops an inch+ I stop everything


Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 mins between each exercise after warmups.

Backward Semi Stiff-Legged Altitude Drops

Landing with heels off the floor and exploding into calf jump
Rotation 1) 12 inches x 5 --> left shin a slight twinge
Rotation 2) 12 inches x 5 --> drop and absorb only

On the first set I jumped upon landing on the floor, just using the calves and my left shin had some aches in it. But yet when I just drop down, its fine. Something about reacting after the drop that tweaks something, same deal as in my one legged jumps


Overspeed (LightBands) DiveBomb Back Squats - in Oly Shoes - RAW

Using Light bands, cinched around a 75lb dumbell, just in the top third adding about 40-50lbs resistance to slingshot down the bar

Warmup sets - divebombed down BWx5, Barx8, 95x5, 135x5, with bands 95x5, 135x3, 185x3, 225x3

about 75% of (85%BW+1RM) - dive bomb down, braked just before bottom, pushing floor away explosively up
Rotation 1) Light Bands + 245lbs x 3
Rotation 2) Light Bands + 245lbs x 3

Damn do the bands add a lot extra downward speed/force, even just at the top third only! My upper hams and glutes were working overtime trying to brake the bar - gonna be sore tomorrow!
First set 0.63 to 0.75 eccentric speeds, 0.7 to 0.8 concentric times. On 2nd set all eccentrics in 0.6secs, but concentrics at 0.8 secs


Overspeed (LightBands) Reactive Squat - in Oly Shoes

same band setup as above

about 55% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard and explode up
Rotation 1) Light Bands + 135lbs x 3
Rotation 2) Light Bands + 135lbs x 3

These went down even faster due to the fact my feet leave the ground.
A lot harder than without bands. About 1 sec per rep


Reactive GHR - on incline situp board

warmups - single leg curl - 4plates x 8, 7p x4, 10p x3

using hand to help
Rotation 1) BW x 5
Rotation 2) BW x 5

damn hammies were quite sore, from the walks...

Reactive Lat Machine Situps

warmups - BW 2x5, 10lbs x 5, 25lbs x 1

Plate on chest - toes pressed into floor, flexing with hips
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 5

pretty easy now, time to go up in weight


Cooldown

Reactive Toe Curls one leg over the other 2x20

Stretched ISO hold GM start as per RDL, and then ended at parallel - 50secs

 

[coolcolj]

Clips from today

Right click on clip and save to avoid errors

MidThigh Hang Powercleans - pretty easy
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Powerclean+MTHangPowerClean_175_8Feb05.mpg

Overspeed divebomb squats - acclerated with light bands - 245lbs 2x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_OSPSquat_LightBands+245_2x3_8Feb05.mpg

Overspeed Reactive Squats - with light bands - 135lbs 2x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_REASquat_LightBands+135_2x3_8Feb05.mpg

 

[coolcolj]

moderately drained feeling, sore from head to toe. But legs feel light and springy.

Miniband work a few hours after yesterday's workout - one set of 15, partial ROM, light tension - closegrip rows, face pulls, LFlyes, cuban rotations, and rear delt laterals

did one set of walking on hands and knees today - forwards and back, side to side

Then a 20min walk after my "doggie walks" exercise, felt really easy and springy. Looking forward to sprinting on Sunday, just have a feeling I'm gonna tear it up

 

[coolcolj]

Thursday 10th February - Cycle 2 Get Lean+Maintain Strength - Week 29 - Day 3 - Upper 1 - Microcycle 7 - workout 3

Good workout, felt strong today. Also changed my focus on the cuff work

Bodyweight at gym - 224lbs
Workout time - ?
Workout rating - 8/10

Rotating Sets between each exercise

Resting 30secs to 1.5 mins on warmup sets and then 3 mins between each exercise.


14 inch Grip bench - shoulders pulled together, no arch or leg drive

Warmups - Bar 2x8, 95lbs 3x5, 135lbs 3x3.
Pin press style with 2-3 sec pause - 165lbs 2x3, 195x2, 225x1, 245x1, 265x1

Pin press Style - pins set 2-3 inches above the chest, 6 inches under sticking point. Lowered under control onto pins, rest for 6 secs, then explode up

Rotation 1) 285lbs x 1
Rotation 2) 295lbs x 1 New PR!! by default, matches normal 1RM
Rotation 3) 305lbs x MISS

96% of (15%BW+Session max) dropoff (off 315lbs)
Rotation 4) 280lbs x 1
Rotation 5) 280lbs x 1
Rotation 6) 280lbs x 1 ---> hard 4.4 sec strain

First time doing these and I really really surprised myself at my bench strength today, damn I must have gotten quite a bit stronger in the last 2 workouts...
I didn't want to drop the bar too fast onto the pins, so lowered these under control, which was a bitch!

Anyway I started off with 165lbs during the warmups, and found a big difference between a 2 sec pause and a 3 sec pause, wow doing em off pins from a dead start is so much harder, 165lbs felt like a ton! When I got up to 225lbs, I though no way I can get past 275lbs, so I worked up to 265, and nailed it. Tried 285, and it went up no probs! 295lbs went up ok too, with no major strain, only took 2.4secs from relaxed to lockout, which shocked me as this is my old 1RM done normally, with lots of strain!!! Tried 305 but got stuck at the sticking point. May have gotten it had I went straight from 285.
Was feeling beat up by the 6th set and that was a major strain, so I shut it down there, as I would have failed the next set, plus I did a lot of lead up sets as well.

Now I'm thinking if I can do 295 from a dead pause in only 2.4secs, plus fatigue from all the slow lowering and stuff from the previous lead up sets, 325 to 335 may be do able after this microcycle, a 30-40lb gain in a couple of months work!
I wonder if my "walking on hands and Knees" exercise, plus my miniband work for rear delts, back and cuffs had any hand in it?

45 degree supported T-Bar row - wide curl grip

warmups - Bar x12, 25x8, 45lbs 2x3, 70lbs 2x3, 90lbs 2x3, 115lbs 2x2, 135x1, 150x1, 160x1

assuming bar weighs 20lbs

Rotation 1) Bar+170lbs x 1
Rotation 2) Bar+180lbs x 1 New PR!!

96% of (15%BW+Session max) dropoff
Rotation 3) Bar+160lbs x 1
Rotation 4) Bar+160lbs x 1
Rotation 5) Bar+160lbs x 1
Rotation 6) Bar+160lbs x 1
Rotation 7) Bar+160lbs x 1
Rotation 8) Bar+160lbs x 0.5

Work capacity surprised me a bit, 4 plates for this grip PR


Cuff Stuff and ISO Stretches - EQI

Cuff complex - No rest between each exercise

Free Motion Machine, single arm face pulls
warmup - 15lbs x 10

2 sec hold at each end
1) 25lbs x 5
2) 35lbs x 8
3) 40lbs x 8

Side Lying DB abduction to 45° - thumbs up
as shown here http://www.ruggedmag.com/images/002/cuff_08.jpg

2 sec hold at each end
1) 2kg x 10
2) 3kg x 10
3) 4kg x 10

from this article http://www.ruggedmag.com/index.php?type=Article&i=2&a=5
anyway I decided to change my approach to cuff work. I went far too heavy in the past. So now I use comfortable loads where I don't have to strain and muscle up the loads. Felt good. Although 4kg started to strain a bit towards the last few reps. So 3kg is good for this move.

 

[coolcolj]

Bench clips from today

Right click on clip and save to avoid errors

295x1, 305xMISS and 285x1 6th set
http://www.members.optushome.com.au...hPR_PausedPinPress295_305miss_285_10Feb05.mpg

 

[coolcolj]

20min walk today, and 2x30sec iso holds for front of neck

I measured myself on a Tanita scale today, some cheap model. It said I was 100.7kg 221.5lbs and 42.5% bodyfat....!
Don't think the BF% is accurate but it will be good to measure trends anyway. Let's see if I can get it to 40%

 

[mekannik]

20min walk today, and 2x30sec iso holds for front of neck

I measured myself on a Tanita scale today, some cheap model. It said I was 100.7kg 221.5lbs and 42.5% bodyfat....!
Don't think the BF% is accurate but it will be good to measure trends anyway. Let's see if I can get it to 40%

FATASS!!! Do not worry - you are well on your way to joining the ranks of Chemerkin & Rezazadeh.

Nice powercleans by the way - still working on speed? or are you cycling up in weight again in the near future?

 

[coolcolj]

Sunday 13th February - Cycle 2 Get Lean+Maintain Strength - Week 30 - Day 1 - Lower 1 - Microcycle 7 - Workout 3

Average workout, but productive. I did a comparo between my standard vertical jump, and a jump with a 5sec pause at the bottom, and the paused jump is only about 1.5 inches lower! Guess that means my reactivity needs work.
Work capacity took a hit, but I guess the altitude drops do have a big impact.
Shins still not ache free, but better than last week, only slight aches towards the end of the 3rd sprint

Bodyweight at home - 222lbs
Workout time - 1.5 hours in total
Workout rating - 7/10

Warmup

Dynamic warmup at home, then some drops off 6inches, in various directions, jumps and RFI hops. Worked up to 7 maximal vertical jumps.
Jump felt pretty snappy, but no major change.
As mentioned earlier I compared my VJ and paused jump. Paused jump is almost as high as my VJ, just 1.5 inches lower. So I guess that means I can stand to gain another 2-3inches on VJ with my current strength levels once I bring up my reactivity, which would also boost my sprinting too I think - top speed and accleration should gain a bit.

Then went to the park 2mins from home - and did another workout specific warmup.


Rotating between each exercise - 2.5 mins rest between each


Altitude drops off 1metre - heels off floor

1 VJ before each set to measure fatigue
Rotation 1) 1 metre x 3
Rotation 2) 1 metre x 3 --> heels collasping down, and legs felt tired, VJ down an inch

time to get back into these to work on my force power absorbtion. They felt good - no knee or shin issues. But I fatigued real fast

Half Squat Reflexive Firing 2 legged side to side Hops

The stance is similar to a very deep jump position, on balls of feet, heels off
Rotation 1) 18 cycles in 10secs
Rotation 2) 20 cycles in 10secs New PR!! +2 cycles
Rotation 3) 19.5 cycles in 10secs

Felt good. Killer burn on the 3rd set. Think I will go back to more straight leg hops to help my top speed part of my sprints, which needs much work.

Maximum Speed Sprints - width of park, about 105+ metres

From standing start - with stopwatch
Rotation 1) 13.5 secs
Rotation 2) 12.31 secs New PR!! -0.1 secs
Rotation 3) 12.53 secs
Rotation 4) 220+ metres @ 50% speed -> 55secs

PR, but gains are realling slowing down now. Maybe all the walking I'm doing is having a bigger impact than I thought?
Form was iffy today. I keep stubbing my feet into the ground on the leg kick forward, I think my knee lift isn't high enough or something. Start and accleration is fine, but once I reach the halfway point and beyond, I don't feel smooth.
Did a 4th set of 50% at speed for 220+ metres. Foward and back to start. Started to feel it in the last 5metres. Just to cooldown, build some work capacity and help my fat loss a bit.