Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 20th March - Cycle 2 Get Lean+Maintain Strength - Week 36 - Day 1 - Lower FATIGUE TOLERATION - Microcycle 8 - workout 5

Good workout today. Which kinda surprised considering how I have been semi-starving myself. At least bodyweight is down 3lbs at the gym. I felt weaker subjectively. The 225x3 on frontsquats in the warmup felt really heavy, but more so for my support muscle, than my legs I think.

2 words to sum it up today -> Smashed Hamstrings! I know they will be sore for a few days
Calf raise and toes curls should help rehab my sprained ankle. Which felt fine during the workout

Bodyweight at the gym - 219lbs
Workout Rating - 9/10
Workout time - ?

Warmup

1) Partial upper range Reverse hypers - BWx8
2) Situp complex on the swissball
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Bar complex with 30lb bar


Rotating between each exercise

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

Full Back Squats - in Oly Shoes - RAW

Warmup sets - all 2 sec paused 3inches from bottom, one set of frontsquats, then a set of backsquats up to 225lbs
BWx6, Barx5, 95lbs x3, 135x3, 185x3, 225x3, 255x1
cleangrip frontsquat - Bar x 5, 95x3, 135x3, 185x3, 225x3(no pause)

Lowered under control, come up 3 inches, hold 3-4 secs and then explode
Rotation 1) 275lbs x 2 New PR by default missed on third ISO

92% of (85%BW+Session max) dropoff
Rotation 2) 240lbs x 2
Rotation 3) 240lbs x 2
Rotation 4) 240lbs x 2
Rotation 5) 240lbs x 2
Rotation 6) 240lbs x 2 --> legs wobbling bad, hard strain up

Really tough these, but I am stronger on em somehow. Interesting as I haven't done much traditional strength work lately, just sprinting and reactive work mostly. Lets see if I can get up to 315lbs for a double like this. That will tell me I've gained a lot of pure strength at the weakest point without any reactive elements. Best I have held is 315lbs for 8 secs at the same point without squatting it up.
Felt lots of hammies done like this, and quads off course.


Toes curls on Lying leg Curl machine - leaning back for maximal stretch

4 sec hold at bottom, explode up, 2 second hold, lower under control - unmarked plates
Rotation 1) 3 Plates x 10
Rotation 2) 3 Plates x 10
Rotation 3) 3 Plates x 7

Slightly sub-maximal. Fried the quads as well, the VMO and rectus femoris. Like the top of a leg extension I guess. Good bang for the bucks


Single Leg Split Romanian Deadlift - in Oly Shoes

2mins rest between each side

weight on balls of feet - Lower under control, 2-3 sec hold 3 inches off the floor, explode up.
Rotation 1) 205lbs x 3
Rotation 2) 205lbs x 2
Rotation 3) 205lbs x 2 --> legs shaking bad

Hammies working hard! Weight on balls of feet, so calves were active as well. Had to keep belly full of air, to stablise my body. Abs working hard.


Calf Raise Machine

4 sec hold at bottom, explode up, 2 sec hold, lower under control
Rotation 1) 8 plates x 7
Rotation 2) 8 plates x 6
Rotation 3) 8 plates x 7

Sub-maximal, stopped when burn reached a certain point.


Cooldown and ISO Stretches - EQI

Standing Single Leg curl - 4 plates x 8 each side - 2 sec hold at top and bottom each rep

Bulgarian splisquat stretched ISO hold - BW x 1min each side

layed over a swiss balll to stretch out the spinal erectors x 1min

 

[coolcolj]

Right click on clip and save to avoid errors

ISO paused squats and split RDL from yesterday
http://www.members.optushome.com.au/coolco...3_20March05.mpg

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Feel pretty decent, hammies are sore, and ankle feels pretty much back to normal as far as walking goes, but still hurts on the extreme ranges of motion. I should be OK in a weeks time though to start jumping on it, and maybe sprinting.

Waist is finally close to 38inches, almost an inch lost now. I feel so much better, and lighter already. I guess I better take some progress pics before I get any leaner

 

[super_rice]

i liked that RDL variation, haven't seen it before.

don't do any unilateral work anymore. man i wonder how badly imbalanced i may when i get back to splitsquats.

looks like i have enough stuff to build a 3-4 week mesocycle just from copying you

 

[coolcolj]

What I like about em is that they load up the hamstrings much more, and put less stress on the lower back, and less fatigue of the grip, due to lower bar weight

Normal RDLs hit the lower back harder than the hammies

 

[d-dub]

Im gonna try those as well, i need to hit hammies more than lower back so i think this will be good.

 

[coolcolj]

Tuesday 22nd February - Cycle 2 Get Lean+Maintain Strength - Week 36 - Day 5 - Upper FATIGUE TOLERATION - Microcycle 8 - workout 5

Man I have lost a lot of strength!!
I'm paying the price for semi-starvation diet habits over the last week - just been too lazy to eat. I've basicly thrown away all the hard work I've put in over the last month. I'm so annoyed and depressed now!

Work capacity went down the crapper as well..

Bodyweight at gym - 219.5lbs
Workout time - 1 hour
Workout rating - 5/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

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

Warmups - Bar 3x10, 95lbs 3x5,135lbs 2x5, 185x5, 205x3, 225x1

controlled for max reps
Rotation 1) 205lbs x 10
Rotation 2) 205lbs x 6
Rotation 3) 205lbs x 6 --> maximal

Shakey and heavy, so I stayed light.

Pullups - Parallel close grip

warmups - pulldown version - 30kg 3x10, 40kg 2x3, 50kg x 3, 60kg x 3, 70kg x 3
Chins - BWx2

Rotation 1) BW (219.5lbs) x 7.5
Rotation 2) BW x 5
Rotation 3) BW x 4

Seated Pulley Rows - close U-Bar Parallel Grip



Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each

Dumbell Cuban rotation into press
A1) 5kg x 10
B1) 5kg x 10

One Arm low pulley L-Flyes -warmup 10lb x 5
A2) 10lbs x 10
B2) 10lbs x 10

Shoulder Dislocates pec stretch with wooden staff

 

[d-dub]

keep your head up ccj, we all have those workouts when we wonder why we even bother. Refocus and kick ass next session..

 

[CrazyRussian]

CRAP

Wrong thread, sorry

 

[coolcolj]

CRAP

Wrong thread, sorry

nice avatar anyway

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I need to get my crap back together, life has been bad lately.

Anyway I'm going change directions in my training for a while, I need to get down under 200lbs, and put everything on mainteniance for a while I think

 

[coolcolj]

Thursday 24th March - Tempo Runs

10-15min warmup of RFI hops, and short runs

200+ metres @ 50-60% speed - 3mins rest
1) 58 secs
2) 55 secs

Starting to get colder now, and field was a bit water logged, water was splatting up a bit, and so I wasn't running as relaxed as I would have liked. Feet, ankles and lower leg were pumped and tightening up a lot - I guess the lingering effects from the last lower body workout. No shin aches though which is good.

The tentative plan is to do these 3 times a week in the morning of my workout days, when I start my new training block. Just 2 runs to start with, and then maybe add a run on each day, in sequential fashion, after my body starts to adapt to em. Today was a workout in itself for my calves, hammies and erectors!
Main goal is to lean up, so most probably won't be doing much reactive work in the new training cycle, just mainteniance work so the tempo runs don't accumulate too much fatigue. Overall intensity will be down as well. But I will have to see how things go

If it rains, then I'll probably do some type of running on the spot type RFI hops for the same length duration as these runs 50-55 secs instead.