Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Here is a clip of those medball throws I did

Right click and save to avoid errors!

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_OverheadMedBallThrow_12lbs_14Nov03.mpg

 

[tad69]

Looking damn good. Keep it up!

 

[coolcolj]

Looking damn good. Keep it up!

Thanks, training is going better now, thanks to all the extra naps I've been taking

 

[delldell2]

Do you think the med ball throws drained you at all?

That avatar is your best picture, or one of the best.

 

[coolcolj]

Well I'm not that sore from em, but man they really killed my core!
quads a bit as well. Although I may not be doing them properly. Need a few more sessions to finetune form

Well they are basicly like max effort power snatches so it will be somewhat CNS heavy. But my volume was pretty low anyway. I know CT says not to do them for more than 4-6 weeks, nd you only notice the power gains 2 weeks after you stop doing them.
And one should not do them a few days before any event. So I will cycle them in and out. The same thing applies for loaded jumspquats

 

[Tweakle]

dude you do some crazy stuff! Looking very athletic, its obviously working

 

[edgecrusher]

CCJ, where do you place these in your workout schedule? Do you do them as an extra workout, or more of a contrast method?

 

[coolcolj]

dude you do some crazy stuff! Looking very athletic, its obviously working

Thanks, that's the idea

CCJ, where do you place these in your workout schedule? Do you do them as an extra workout, or more of a contrast method?

Well it's definitely high intensity speed/explosive work. When you think about it, every rep is a max effort pullthrough/powersnatch type movement. Unlike powersnatches/cleans (unless you use heavy weights, but then speed is much slower) where you catch it a preset height, every rep is with max force. This is more for working the speed side of the power curve however.

So I would put it on a day where you do your power/dynamic/ballistic speed effort type workouts. Speed/ plyo day as well.
Even though the load is light relatively speaking, the power levels are probbaly much higher.

There are a few ways to do em - starting the ball from the ground, with a quick dip like jumping, or a bigger dip until the ball touches the ground and then explode. Although they should be more vertical in trajectory than I threw em

I think 12lbs maybe too heavy for me at the moment. I will pickup an 8lb ball and try that.

 

[edgecrusher]

Thanks, that's the idea



Well it's definitely high intensity speed/explosive work. When you think about it, every rep is a max effort pullthrough/powersnatch type movement. Unlike powersnatches/cleans (unless you use heavy weights, but then speed is much slower) where you catch it a preset height, every rep is with max force. This is more for working the speed side of the power curve however.

So I would put it on a day where you do your power/dynamic/ballistic speed effort type workouts. Speed/ plyo day as well.
Even though the load is light relatively speaking, the power levels are probbaly much higher.

There are a few ways to do em - starting the ball from the ground, with a quick dip like jumping, or a bigger dip until the ball touches the ground and then explode. Although they should be more vertical in trajectory than I threw em

I think 12lbs maybe too heavy for me at the moment. I will pickup an 8lb ball and try that.

OK cool, I think I'll add them in while I'm doing my speed work.

 

[coolcolj]

Sundayday 16th November - General Workout - Week 5 - Day 1 - Upper Body 1

Shuffled things around in my split.

Weighed 210lbs today at the gym with shoes(chucks) + clothes etc. That's 4lbs down from week 3, so bodyweight is starting to go down, and I'm getting stronger - so everything is on track.
I do feel a bit leaner, but still quite fat, and muscle mass does seem to be increasing in some areas. I know my rear delts have blown up! Nearly time to take a progress pic

While night time sleep is far from optimal, it's getting better, and I've been taking naps here and there as I can. That has helped my CNS recovery a lot. And it showed today. Great session.
Even though my upper body was slightly tired from work, I still got the job done. Once I get a solid 8+ hours of sleep a night, training should go forward at a better rate.

Slower negatives all round this session. Using functional isometrics for warmups - these do help.

Workout time - 50mins
Workout rating - 9/10


BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8, Dip bar lockout hold 10secs, Pushups on bench x5, 95x5, 135lbs x2, x3, x5

Tempo - 10X0 - alternating sets with rows 1 to 2 mins rest between each

14inch grip - 185lbs x 3, 225lbs x3 New PR!! + 1 rep

Tempo 82X0
170lbs 5x2 - 8 sec down, 2 sec pause with tension, explode up

Work Tonnage = 2930lbs - up 840lbs from last session
TUT = 122 secs Tonange per sec index = 24

225x3 is a PR with this grip.
Even though I was able to get 2x2 with 225lbs last session, it felt so heavy and slow. Well today all the leadup sets felt much lighter so I know my CNS was in better shape, the first 2 reps were pretty fast, the 3rd slowed down. My short term goal is to get 5 explosive reps with 225lbs
The slow eccentrics were not too bad.

Rows
- alternating sets with bench 1 to 2mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 7kg - 3 position iso hold for 6 secs each then x5, 30lbs x5, 45x5, 65x1
Tempo 20X0
65lbs 3x5 - feeling light, going up to 70lbs next session

Elbows out Single Arm Dumbell Rows
Tempo - 20X0 50lbs 2x6


Bits and Pieces

Rest - 1min

30 degree Incline Snatch raises - face down
5kg 2x10