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Creation of an Explosive Mofo - My Training Journal :)

Thursday 10th March - Cycle 2 Get Lean+Maintain Strength - Week 34 - Day 3 - Lower 1 - Microcycle 8 - workout 3

Well I did plan to take a nap before training, but after I picked up GT4 for the PS2, that put an end to that - as they say, video games are evil :)
So I was kinda tried for my workout, but after warming up, I got pretty hyped up.
My jump has gone back up a bit, but isn't really that consistant and quite as high as before, feels like I'm muscling it up. Sometimes it's there, and then the next jump it isn't. Definitely a firing sequence and technique issue. And maybe it's because I haven't done any depth jumps in a while. It can't be a power loss issue, because my standing long jump has gone up 5 inches without me doing it.

Here is where it gets interesting - halfway through the workout, I was feeling good and snappy/light. On the way back from the bubbler, I was walking casually, and decided to jump. I just did it without thinking, it felt really smooth, relaxed, and bam I shot up like a rocket. Now I forgot there are frames inbetween the loose ceiling panels....and the next thing I know my forehead hits something hard I and hurt like hell! Then it hit me, I must have jumped higher than I ever have to hit my head there!!!!! :D
Like 3-4 inches higher than my highest one step jump! But I wasn't able to replicate it again

I took a pic of the bruise :)
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Bruise_from_Jump.JPG

Now that tells me I am actually more reactive than I think I am. My one step/moving jump should be 5-6 inches higher than my standing vertical jump, rather than the 2 inches it is now. On the other hand maybe with the same technique as that jump, my standing jump would be higher still...
Anyway I guess it's just a matter of me being able to turn it on at will now - a firing sequence issue. I guess the exercises in the workout obviously helped.
I wish I had it on a video, becuase I must have been skying!!!

Bodyweight at the gym - 222lbs
Workout Rating - 8/10
Workout time - 1.5 hours

Warmup

1) Reverse hypers - BWx8
2) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
3) AB Complex on swissball
4) Ankle Hops - 3x15
5) Some altitude drops off 6 inches
6) Bar complex with 25lbs
7) Farmers walk with two 60lb dumbells to and from powerrack for bands
8) Vertical jumps - worked up to a maximal vertical jump

Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 mins between each exercise after warmups. One vertical Jump before each set of exercise to measure fatigue, once it drops an inch, I stop everything

Overspeed (LightBands) Reactive Squat - in Sneakers

Using Light bands, cinched around a 65lb dumbell, just in the top third adding about 40-50lbs resistance to slingshot down the bar

Warmup sets - BWx5, Barx5, With bands Barx5, 95lbs 2x3, 115x3, 135x2

about 55% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard and explode up. On balls of feet
Rotation 1) Light Bands + 135lbs x 3
Rotation 2) Light Bands + 135lbs x 3
Rotation 3) Light Bands + 135lbs x 3
Rotation 4) Light Bands + 135lbs x 3


Backward Stiff-Legged Depth Jump

Rotation 1) 6 inches x 3
Rotation 2) 6 inches x 3
Rotation 3) 6 inches x 3 --> shins starting to ache a bit
Rotation 4) 6 inches x 3

Shins don't ache as much as before on these, so some progress.


Reactive Toe Curls on lying leg curl machine

Rotation 1) 1 plate x 10
Rotation 2) 2 plate x 10
Rotation 3) 2 plate x 10 --> tired

bouncing roller pad up with tibs


Lateral Depth Jump back onto Box

alternating sides
Rotation 1) 6 inches x 4
Rotation 2) 6 inches x 4
Rotation 3) 6 inches x 4
Rotation 4) 6 inches x 4

These were low, but really worked the hammies quite hard. Surprising since your going sideways.

Jumping Box Squats

Situp back onto bench and jump - hammies at parallel
Rotation 1) 25lbs x 3
Rotation 2) 25lbs x 3
Rotation 3) 25lbs x 3
Rotation 4) --> Vertical Jump dropped a lot
 
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few slighty drained, moderate soreness in my hammies, calves, tibs and spinal erectors. Quads feel neglected :)

Looks like all the recent changes I implemented in my diet and workouts is paying off. I weighed 99kg 218lbs straight out of bed this morning, and waist measured 38.5 inches, half inch loss! Just hope I don't lose muscle and strength etc. Subjectively I don't feel llike I'm recovering as well, but getting lean is my priority right now.
 
I have been thinking of just doing only maintenaince work of strength and power, while I go heavy on fat loss - with more frequent 200-400m tempo work to speed up the fat loss process.
I've been having too many training goals lately, so I think this is a good move
 
Sunday 13th March - Cycle 2 Get Lean + Maintain Strength - Week 35 - Day 1 - Upper 2 - Microcycle 8 - workout 4

Excellent workout. Bodyweight is down 2-3 lbs at the gym, I definitely look leaner/skinnier, but yet my strength levels are still there. ROM in the upper body has improved a lot, I can touch the bar on my clavical on military presses again, and scatch the middle of back - showing a girth decrease :)
Still a long way to go, but it's a nice step in the right direction.

Also I noticed since I have started taking whey daily, I just feel better on low sleep, and my workouts have picked up in overall productivity, even though I have cut out the Gatorade I mix it with. This is something I did in the first 2 years of training, but then I stopped this in the last 1.5+ years, and I feel it has short changed my workouts and gains. Let's see I what happens from now on as I lean up.

Lots of indirect core work from the military press, inverted rows and pushups

Bodyweight at gym - 220.5lbs
Workout time - ?
Workout rating - 9/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2.5 mins between each exercise


Standing Military Press - in Oly Shoes

warmups - 30lbs x10, 45x10, 70x8, 95x5, 115x5, 135x3

controlled for max reps
Rotation 1) 135lbs x 12.5 (28sec set time) new PR by default!!
Rotation 2) 135lbs x 7

I no longer bounce at the bottom on the way down - controlled now.
2nd set was very unstable. I guess this means my max is around 215-225lbs
Love to hit 315lbs one day, which will probbaly require a 455lb close grip bench for me :)


Inverted Rows - Medium grip on Smith machine - Curl grip

Oscillatory Isometric style
Rotation 1) BW - 45 degree angle x 18 OI (22sec set time)
Rotation 2) BW - 45 degree angle x 15 OI

These are a lot harder than I thought, but they felt excellent. First time I've done a back exercise that hits the lats, mid/lower traps and arms all equally!
Core could have been more rigid though


Pushups - shoulder width grip - hands at sternum

Oscillatory Isometric style
Rotation 1) BW x 26 OI (34sec set time)
Rotation 2) BW x 19 OI

Huge pec and tricep pump! Made sure my core was tight


Standing Dumbell Curls

Oscillatory Isometric style
Rotation 1) 25lbs x 16 OI (20 sec set time)
Rotation 2) 25lbs x 10 OI


Cooldown and Cuffs


Cuff complex - no rest between each exercise/side

Not to failure

Dumbell Cuban Snatch Raise - upper arm at parallel - warmup 3kgx10

ballistic up, resisted down
A1) 6kg x10

Single arm face pull - neutral grip -

explosive
A2) 40lbs x 10

One Arm low pulley L-Flyes - warmup 10lb x 3

explosive - resisted down
A3) 10lbs x 20


2 handed close grip Lat Stretched ISO hold
45kg x 1min

Dip Stretched ISO hold - leg supported
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
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Right click on clip and save to avoid errors

First full rotation of my workout, quite a long clip 8+ megs, and not that exciting, although i did add some music to ease the boredom ;)
More for those that want to see how I'm doing these exercises
With those Oscillatory ISO, I tense, then relax, freefall, regain tension, and react back without muscling it up. Once the spring slews I stop

yeah I need a haircut :)

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_1stRotation_of_Workout_13March05.mpg
 
interesting article from outside mag

cover_mar2005_toc.jpg


http://outside.away.com/outside/bodywork/200503/basketball-dunk_1.html

I like the girl on the cover ;D

Hawaiian surfer Sonya Balmores on Makena Beach, Maui
LOL - she won miss teen USA....
 
OI - teach your msucle and joints to fire properly. Static Spring balance.
You learn how to relax fully to enhance reactive strength etc
They can be considered as reactive speed/explosive work for the strength athlete, or a type of strength work for speed/power athletes

also good for hypertrophy as well when done for long durations like I did in that workout :)

Most of the info I have on it come from DB Hmamer and Mel siff - what you would call a fast firing isometric

PUZZLE & PARADOX 123

If the theories about 30-60 seconds minimum of muscle tension time to maximise muscle development are correct, then why does sustained isometric training then not produce the best results of all? This would also eliminate any arguments about the instrusion of rest intervals during the transition phases between eccentric and concentric actions in any exercise.

If this remark induces some folk to state that TUT (Time Under Tension) works best under dynamic conditions, then we will have to say: "Aha, doesn't this mean that continuous tension is not such a good idea and that some brief transitional 'rest' intervals are necessary?". Or does it mean that one cannot exclude all eccentric activity and hope for hypertrophy? Then again, some will add that research shows that muscle growth does indeed occur with concentric training alone.

We cannot discard the isometric paradox on the grounds of the tension not being great enough, since research consistently shows that maximal isometric action produces greater tension than maximal concentric action, though not as much as maximal eccentrics.

In an earlier post I suggested that the product of tension time and average tension (TUT x Taver) in any given exercise may be a more useful measure of training effect than TUT alone - if some folk consider such measures to be necessary. If this is more acceptable, then this equation would produce a larger value for sustained intense isometric action than for most dynamic exercises. Yet, this still does not explain why isometrics do not produce maximal hypertrophy.

If holding an isometric contraction for 30-60 seconds proves to be a bit too challenging, then one can use oscillating isometrics (see Siff & Verkhoshansky "Supertraining" 1998) with little ballistic up and down pulsations to maintain muscle tension for longer periods and offer all the training benefits of isometric and quasi-isometric action.

There are several other scientific and technical points which could be added, but this suffices to make us wonder why sustained long tension times with isometric exercise does not produce the same hypertrophy as dynamic exercise. Maybe it does, but there are so few people around who have predominantly isometric workouts that we never hear about it or have much research done on isometrics.

What do all of you think?

Dr Mel C Siff
Click to expand...

more


Those of you who have read my "Supertraining" book may have noticed that I do not regard isometric training simply as one discrete form of training. Instead, I divide it into two different classes: slow isometrics and explosive isometrics, as discussed in Ch 4:

ISOMETRIC TRAINING

Siff M C Supertraining Ch 4.2.4

Each class of isometric training produces its own distinct training effects. If isometric exercises are executed with the accent on the speed of developing force, then they can be as effective for developing explosive strength as dynamic exercises. The steepness of the force-time curve (Fig 3.3) and the greater magnitude of maximum isometric than dynamic maximum force for equivalent joint angles is the basis for this assertion. Therefore, it is doubtful whether it is always productive to maintain a rigid distinction between dynamic and isometric exercise. In general, the harder the muscles work in overcoming large resistance, the more closely the work becomes isometric, as may be seen from the force-velocity curves of muscle action (Figs 3.15 & 3.16). In other words, isometric work is really the limiting case of dynamic work as the velocity of movement tends to zero.....

Furthermore, because the inhibitory effects usually associated with voluntary muscle action are not encountered in reflexive isometric contraction, even greater explosive force can be displayed isometrically than dynamically.

In connection with this, it makes sense to distinguish isometric training for developing absolute strength and isometric training for developing explosive strength and to use one or the other in the appropriate circumstances. However, this still requires detailed experimental corroboration. Nevertheless, isometrics should not be neglected as a means of strength development, so that negative evaluations of this method are premature......>

The following research article provides further information on this topic. For anyone who may subscribe to the methods of SuperSlow training, these findings should be especially interesting, because they show distinct differences in the training effects and adaptation using types of slow vs ballistic training, even under isometric conditions.

Med Sci Sports Exerc 2001 Jul;33(7):1220-7

Progressive versus rapid rate of contraction during 7 wk of isometric resistance training.

Maffiuletti NA, Martin A.

PURPOSE: The aim of this study was to compare the effects of isometric training performed with progressive versus rapid rate of contraction on the knee extensor neuromuscular properties over a 7-week period.

METHODS: Sixteen healthy male subjects trained quadriceps femoris muscle in a leg extension machine three times a week during 7 wk. The training sessions consisted of six sets of six maximal isometric contractions. A first group trained by performing progressive contractions lasting 4 secs, whereas a second group performed contractions with a rapid rate of contraction (i.e., ballistic contractions) lasting about 1 sec.

RESULTS: Both groups significantly increased the isometric and isokinetic voluntary torque, and the respective absolute or relative gains were comparable. Isometric training performed with progressive rate of contraction affected the evoked action potential (M wave) of the vastus lateralis muscle and not the related twitch properties. On the other hand, the isometric training completed with ballistic contractions significantly modified the twitch contractile properties of the knee extensors and not the associated M waves of both vastus medialis and vastus lateralis.

CONCLUSION: Knee extensors adapted specifically their neuromuscular properties to the type of rate of contraction performed during 7-wk isometric resistance training. Progressive isometric contractions produced modifications of the nervous system at peripheral level (i.e., muscle membrane electrical activity), whereas ballistic isometric contractions affected the knee extensor contractile muscle properties (i.e., excitation-contraction coupling).

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

more from Mel Siff

5. The patterns of tension development are different if a given exercise involves several joints simultaneously, concurrently or sequentially. For instance, a strict 'bicep curl' does not produce the same build up and level of tension as a cheat curl which allows for shoulder and shoulder girdle movement. Similarly powerlifting and weightlifting squats, irrespective of depth, recruit the hip, knee and spinal muscles in different ways with different patterns of tension production.

Explosive movements or oscillatory (bouncing) isometrics of the larger muscles groups over their optimal reflexive region may stimulate growth more powerfully than slower methods over the full range in some subjects ('Supertraining' 1998 Ch 4.2). For those who are familiar with the world of aerobics dance, the Callan Pinckney's system of 'Callanetics' used lightly loaded ballistic pulses based on this principle to produce physical changes which some bodybuilders said was impossible to girlfriends and spouses who did it!
 
Tuesday 15th March - Cycle 2 Get Lean+Maintain Strength - Week 35 - Day 2 - Lower 2 - Microcycle 8 - Workout 4

Good workout. It was apparent to me that this microcycle has been very productive. I am making huge progress in fixing up my weakpoints. This functional to technical type training split setup really does work!

Things that were evident to me today
1) the vertical jumps I did during the warmups, felt really different, I was definitely using the calves much more, felt my toes point really hard without me consciously doing it, and the dip and jump itself felt effortless. Normally I feel lots of quads, but today I just jumped without feeling any major exertion (except in my calves), and matched my highest jump at the park, even though I wasn't quite fired up yet.

2) The landing on the jumps were half the volume. I was landing really softly and it didn't feel like hard work compared to before in absorbing the shock

3) Shins, calves and ankles felt much more robust. I wasn't scared to jump all out on the single leg triple jumps, and the form on those was way better and more relaxed than last week. Single Leg RFI hops doing their magic

Bodyweight at home - 219lbs
Workout time - ?
Workout rating - 8/10

Warmup

Dynamic warmup, workout warmup stuff, single leg hops etc
then worked up to a few standing long jumps, standing single leg triple jumps and vertical jumps as noted above.


Rotating between each exercise - 2.5 mins rest between each


Single Leg, RFI Hops on/off a 3inch step, on balls of feet, full foot displacement

max reps in 10secs - 1.5 mins rest between each side, left leg first
Rotation 1) lost count on both legs
Rotation 2) Left - 15 cycles Right - 15.5 cycles
Rotation 3) Left - 15 cycles Right - 16 cycles
Rotation 4) Left - 15 cycles Right - 15 cycles --> really messy, muscling it

When I did these, the whole foot goes onto the step and back. few months back, I found it almost impossble to do em, and my shins hurt like hell. Not so today. Started to stiffen up my leg on the 4th set instead of being relaxed and fluid, influence from the Prime Times I think...

Stiff legged sprints - Prime Times - about 47 metres

Rotation 1) 45m x 1
Rotation 2) 45m x 1 --> legs tense too much

I'm gonna stop doing these, they make me flex my leg hard to keep em locked, which stuffs up all the other exercises


Standing - Single Leg Triple Jump - on leg leg only

warmups - Left - 19 feet 3 inches new PR!! Right - 18 feet 5 inches

alternating legs
Rotation 1) 4 jumps - Left 19' 3" Right 19' 5" new PR!!
Rotation 2) 2 Jumps - 6 inches lower each leg --> bad stiff form

Huge form improvement from last week. I didn't feel scared, was relaxed and fluid. No shin aches, but I did jarr my left foot/ankle on the 2nd set. Ground was hard and didn't have much grass where I did it, will have to do it at a grassier part next time. Single RFI hops are definitely one of the major prep exercises for these I think.

Right leg was much stronger than left, complete opposite to last session!
There is definitely a certain way of reaching out the leg on the 3rd jump that adds a lot of distance that I wasn't doing before. Not quite like Brian Wellman yet :)
Just need to get to 25+ feet and I'll have 3 times my standing long jump that I need. 4 jumps was too tiring, I'll stick to 2 jumps per set.

Form was shot on 2nd set, legs were really tense and stiff from the Prime Times. As a result tweaked my old right ankle injury again... goes to show how pliable the nervous system is. Teach it something and it does it...

Prone Start Maximum Speed Sprints - about 47 metres - touch footbal shoes

Lying face down start - with stopwatch started on first step
Rotation 1) 6.25 secs --> left hammie twinge
Rotation 2) 6.79 secs

Definitely helps me keep my head down and angle more forward starting like this. First run was effortless, and yet matched my best time from last week, but without sprinting spikes. Next time I'll do these at 90% intensity so I can do more of em. Work capacity not quite good enough yet

Tempo Runs - about 200+ metres - 50% speed - 180 degree turn at halfway mark

Rotation 1) 54.84 secs
Rotation 2) 50.8 secs
Rotation 3) 55.32 secs
Rotation 3) 54 secs

Last 10 metres still a killer. Especially on last run.
I focused on relaxing the ankle and lower leg today, and I could feel my calves and feet snap forward and really stretch the tibs. That's a new feeling


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Right click on clip and save to avoid errors

clips from today

1st prone start sprint - about 47m - 6.25secs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ProneStartSprint_47m_6.25sec_15March05.mpg

Standing single leg triple jump - left and right. Not quite like Brian Wellman yet, but its better than last week :)
http://www.members.optushome.com.au...leJump_Left19feet3_Right19feet8_15March05.mpg
 
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I should be tired, but I feel hyped up from yesterday's workout.
Not much soreness, some slight aches in my spinal erectors, groin, feet and hammies - might change later on today though
Left ankle is badly sprained though, feels like its just behind the achilles tendon. No major swelling but it hurts quite a bit to walk, but not as bad as a BBall type ankle sprain though.
I jarred it badly on the 2nd set of standing single leg triple jumps, on the last jump in the series, I tried to reach out more than I have, and landed on hard patch of dirt. It just buckled a bit I think.

Guess I won't be running and jumping any time soon. Hope it heals ok, that's my layup leg! At least the timing is good. I have a strength workout in 4 days time, then I have a week off. So I have plenty of time to rehab and heal.
More lower leg strength and force absorbtion needed, plus better and softer landing mechanics - and use softer grass....
My bad - I should have used a progressive approach into em, they were fine until then, plus I was a bit fatigued, seeing that series of jumps was the 4th one in the set

On a positive note - my legs and hips feel loose and supple. It seems I have finally rid myself of the weight training tightness and stiffness. And I can point my feet directly straight ahead, without and tension in my hips and lower back! All from yesterday's workout? Because I didn't stretch much at all, just my calves and hip flexors. I guess it goes to show it's all in the nervous system :)
 
Looks like you had a good session - other than the ankle.
Hope the ankle doesnt take too long to heal.

I agree with you on this style of trainng, you def feel more athletic and 'functional' at all times.

How much CNS drain on the RFI 1 leg hops? - im thinking about adding in another session...just the hops not all the full on stuff. Im hoping the added reactivity will help avoid shin splints during bball season.
 
Who was the russian volleyball player with the 48inch vertical leap? I think it was you that posted a link on this guy?
 
d-dub said:
Looks like you had a good session - other than the ankle.
Hope the ankle doesnt take too long to heal.

I agree with you on this style of trainng, you def feel more athletic and 'functional' at all times.

How much CNS drain on the RFI 1 leg hops? - im thinking about adding in another session...just the hops not all the full on stuff. Im hoping the added reactivity will help avoid shin splints during bball season.
Click to expand...

Not much, its more a speed thing, once your form and flow falls apart stop and you will be OK. if you stay on the floor, and use small movements then its not too bad. Going higher onto a 3inch step etc is quite a bit harder

I would start with a single leg semi stiffed leg hops on the balls of your feet back and forwards. Hips stay relatively stable, but feet move back and forwards, 2-3 inches, trying to stay fluid and relaxed, going for max speed.
Try for max reps in 10secs etc
then maybe side to side, then in a quadrant and so on.
definitely helps build up the feet, ankles and calves as well.

As far as shin splints go they do help, but so do those toe curls on the lying leg curl machine as well, both normal and reactively. Plus the stiff legged drops and such from my workouts.


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The VB isn't Russian! :chomp:

here


Hector Soto in 1996 -
http://www.volleyball.org/people/hector_soto.html
skyin2.jpg


46" vertical


A few years later with a reported 48" vertical
http://volleyball.about.com/library/weekly/aa000224-player.htm

soto3.jpg


His feet are almost at the other guy's shoulder!

I don't know if the measurements are for a standing vert
but the pictures tell a thousand words! :)
And he's 6'6" too....
 
i wonder if soto is playing for any int'l teams.

giba is what like, 6'3"?

the entire brazillian team isn't that big on the volleyball scale of "bigness." (for them, 6'3" is a very small bro)
 
I don't know much about volleyball :)

What I do know

In an old VolleyBalll mag I have
Mireya Luis - female VB for Cuba, 5'9" 335cm spike reach... yeap she can touch the top of the black square on a BBall... crazy hops for a female! Most guys that height can't even get near there! :)
they say she can dunk it easy, and she has a 316cm 2 handed block as well, still a good 6 inches above the rim...

http://volleyperu.webstrikesolutions.com/volleyball/jump.stm
http://www.v-spirit.com/luis/luis.html
 
and the women's nets are quite a bit shorter... what an advatange she had

man look at that last picture on the site you linked... WHERE'S THE BLOCK? that's no doubt going to be a facial for the highlight reel
 
I coulda sworn it was a russian that i saw info on... i dont think it was Soto. Soto's got mad hops as well no doubt.

Have you guys seen the vid clip from the world record dunk attempt for height by michael wilson (globetrotter)? He dunked a ring set at 12 ft.
 
Ankle quite a bit better, can almost walk properly. Hopefully I can squat tommorrow. Upper body is way behind schedule, but it's not that important.

I haven't been sleeping well, or eating much, so I figure I'm pretty catabolic right now, may have lost a lot of msucle mass and strength....
 
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
 
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 :)
 
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 :)
 
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
 
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
 
keep your head up ccj, we all have those workouts when we wonder why we even bother. Refocus and kick ass next session.. :D
 
CrazyRussian said:
CRAP

Wrong thread, sorry
Click to expand...


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
 
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.
 
As you lean up you will become more reactive due to the fact you are having to stop/accelerate less mass. This is backed up by personal experience only :D

I think you are right - if you can maintain current strength levels and get leaner you well have a better strength coefficient and your vert will go up anyway.

(i just wanted to say coefficient) :)

Stay focused bro. you will get there.
 
not more reactive, just less mass to move around, so quicker coupling and ground contact times :)

Better power to weight ratio etc

but power will most likely drop a bit due to the high frequency of "endurance" type work. But that's ok I'll regain it quickly when I switch back to power/reactive work once I'm lean.

Can't wait to see what I look like at 200lbs or lower ;)
I should take some progress pics
 
some more inspriation for me


5'9" dude with hops!

http://sports.ign.com/articles/560/560476p1.html


IGN Sports: You jumped over people, did a 360 over a car. What is the best dunk you ever pulled off?

Hook Mitchell: There is one dunk that I did over in Menlo Park where I broke the glass off of an alley-oop. That was my personal favorite because you think that a person has to be really big to shatter the backboard, and I'm only about 5-8. That's the one that stands out.

IGN Sports: I heard you were dunking in grammar school when you were 5-2.

Hook Mitchell: At a young age, I could jump really high, and by the time I was about 5-3, I was already dunking. At the time, I had to develop a way to cup the ball because my hands weren't big enough to palm it yet. I probably first started dunking in games when I was about 5-5. A teammate might throw me an alley-oop and I'd dunk it. It was funny to see the looks on everyone's faces. No one was used to a kid that small or that young dunking in a game. I actually attribute my strong legs to how much I used to ride my bike. I would ride it up hills, ride it to my friend's house, ride it wherever I needed to go. And I think by working my legs so much at a young age, it gave me that extra lift.


DVD
http://www.amazon.com/exec/obidos/tg/detail/-/B0002F6BDI/102-8502552-1444963?v=glance


This was a great DVD. From all the highlights of him jumping over cars and his great athletic skills its so sad they he fell to his path of drugs. The odds were against him with no parents no positive role models. This DVD is more about basketball its about what happens to people in life who have no guidance. After all the years of abuse and loosing his teeth the talent is still there. I was amazed at how a guy can do drugs for so long and still do dunks off the backboard and 360's at the age of like 34. If he made it to the league i don't know how good he could have been because there have not been to many point guards his size that have lasted long but by watching some of his highlights he could have had a solid run. Some guys were quoted as saying he was better than Kidd and Payton two hall of famers. I might disagree with that cause you just never know how much of a structured game he had. Being a playground guy and playing in a NBA environment is two different things so you just never know. Hopefully now that he is out he can be a great role model to the kids in the community and stay out of those Oakland spots that he hung out in.


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crazy stuff!!! :o
 
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Sunday 27th March - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - BBALL - Microcycle 1

felt the urge to play some BBall, so that's what I did to start the new trainig cycle off with. So I didn't do any tempo runs this morning.
Was hoping for a game, but the court I went to was deserted. Oh well, I was kinda bored initially, but after I warmed up I started to get into it, practising moves, shooting and dunking :)

Bodyweight at home - 220lbs
Workout time - 1 hour
Workout rating - 7/10

started with easy dribbling and shooting. Ankle injury on my left leg from 2 weeks ago ached a little, but after I warmed up it was OK. Tried new free throw shooting form, using my legs more, and sitting back - will take a while to get the hang of it, but it feels easier to shoot, instead of muscling it up like I normally do.

Then upped the intensity a bit, shins ached a little, but then went away after a while when I started the intense stuff in the third half - where I did max effort moves - hard jumping, dunk practise etc
The outdoor court I played at is a bit slopped funny, so my body felt a bit hesitant to use max power, but it did start to ease up towards the end.
Once my power and jumping dropped off, I ended the session

I didn't do a strict test - but this is what I got as far my jumping goes.

1) Standing VJ and running one legged jump were the same, although I still don't feel confident doing the one leg jump at max velocity and effort. I'll wait till I get lighter/leaner.

2) One step two legged jump is 2 inches higher than VJ
3) 3 step two legged jump is 3 inches higher than VJ
4) 4-5 step dunk attempt with a dribble is same as my 3 step jump

the 4th point is interesting, because if my body is like what it used to be then, I normally lose 3 inches of my jump with the ball in my hand.
So since it's the same as my 3 step jump, I guess this means my 4-5 step 2 legged jump = 6 inches higher than my VJ ?
If that's the case then I much more reactive now. I still need another 5 inches before I can throw it down with authority. Dropping the fat down to 195lbs shoulld get me that and a few more

Still feeling way too bulky and heavy, but my upper body felt pretty loose, and strong rattling the ring - nice feeling of power! :)
 
28th Monday March

better night of sleep. Feel ok, I usually feel drained and sore after BBall, but not too bad today. Aches in my feet, ankles, calves and spinal erectors. traps/upperback, inner thigh/groin and core feels worked. Doing all those double clutch moves yesterday sure activated the core a bit.
Upper body strength sure helps, BBall felt light, and I can move around like a tennis ball just about.

Prehab Work
did some single leg stands this morning to work my muscle around my ankles a bit 3x10 secs, and 3x10sec with eyes shut.

Weightless stuff - lying on side L-Laterals 1x10, and shallow windmills - 1x10 each way

Miniband - partial range, low tension - 1x15 - closegrip rows, facepulls, horizontal laterals, cuban rotation

Walks on hands and knees - forward and back, side to side

cuff and pec, arm and shoulder stretches
 
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preview of the first 8 mins of that Hooked DVD

http://www.rottentomatoes.com/m/hooked/trailers.php
Damn that guy is lean and explosive. That's my goal right there!

----

I must have spent half of yesterday in bed - felt so good, hehheh
But sleep last night was interrupted by one of the dogs barking - grrr
Plan today is tempo runs in the morning and upper body workout in the evening.

Probably should not have done those prehab stuff yesterday - cuffs and shoulder girdle/upper back muscles are a bit achey now...
 
Tuesday 29th March - Week 1 - Day 2 - Tempo Runs - Morning

Workout time - 30 mins
Workout rating - 8/10

10-15min warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side, 2x10 each
single leg front to back, side to side 1x5 each
2 legged on and off 6inch step 2x5
40m runs - 5x2 increasing in speed each set up to 60% speed

200+ metres @ 60% speed - 3mins rest
1) 52 secs
2) 51 secs

feeling really motivated, always a good sign!
went a little faster today. I felt smooth, relaxed and explosive. Also did proper standing starts, working on form, kept feet closer, used arms, jumping out using both feet, shot out like a cannon! Felt good after session, not tired like last one.

evening workout will be updated here later today
 
Tuesday 29th March - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 - Lower and Upper StrengthSpeed - Microcycle 1

Ok workout, productive. Did my whole body today. Not sure if I will do this again, as it really drags things out, and since I'm training twice a days maybe not a good thing. For lower body I wanted to go heavy'ish, but not so heavy so I have to strain hard. Upper body was power.
Fairly low volume, but I couldn't do much more anyway.

Bodyweight at gym - 222lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warmup - did my usual warmup stuff as listed before

Lower Body

Rotating Sets between each exercise

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


Clean Grip Front Squat + LightBands - RAW - in Oly Shoes

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

Warmups - BWx5, Bar x5, with Bands (explosive) - Bar x3, 95x3, 135x3, 185x5, 225x1

About 70% of 1RM - Down fast, Explode up
Rotation 1) 225lbs x 2 - 0.8 sec concentric
Rotation 2) 225lbs x 2 --> harder and slower
Rotation 3) Full back squats 135x10

Snatch Grip Deadlift - RAW - in oly shoes

warmups - Bar x5, 89lbs x 3, 155x3, 225x3, 275x1

About 70% of 1RM - lower under control, reset, 15-20sec rest
Rotation 1) 275lbs x 2
Rotation 2) 275lbs x 2 --> harder

Both exercises felt pretty hard and heavy, even though they still went up fast. Especially the snatch grip deadlifts - hands were hurting bad. Grip was iffy. I used to be able to do 295lbs for 8+ reps with a slight pause at the floor!


Upper Body

Rotating Sets between each exercise

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


14inch Grip Bench - No arch or leg drive

Warmups - explosive Bar x10, 95x8, 135x5, 165x5, 195x1

about 65% of 1RM - Down controlled but fast, explode up
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3 --> harder and slower
Rotation 3) 95lbs x 10

45 degree Chest Supported Row - wide curl grip

warmups - bar+45lbs x10, bar+70lbs x 5, bar+90lbs x 5, bar+115lbs x 1

About 60% of 1RM - Explosive
Rotation 1) bar+115lbs x 3
Rotation 2) bar+115lbs x 3
Rotation 3) Bar+45lbs x 10

Upper body warmed up fast thangs to the squats and deads
getting stale on bench, might drop em for a while



Cuff Stuff Circuit

1 min rest between each exercise

One Arm low pulley L-Flyes - warmup 10lb x 5
20lbs 2x5

Dumbell Cuban rotation into press - warmup 3kg x 5
15lbs 2x10

Dumbell Lying on Side, cross body laterals -warmup 3kg x5
5kg 2x10

Low incline dumbell Sub-Scap Raise
5kg 2x10

Shoulder Dislocates pec stretch with wooden staff

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clip from today

Right click on clip and save to avoid errors

first set of explosive frontsquat 225lbs + light bands and Snatch grip deadlift with 275lbs. they look easy and fast, but sure as hell didn't feel like it!
http://www.members.optushome.com.au...+Bands225x2_SnatchDeadlift275x2_29March05.mpg
 
feel decent, slightly hyper, some slight aches all over, but no real drained feeling.

Well it's all starting to happen! bodyweight down to 99kg 218lbs straight out of bed this morning, even though I ate quite a bit yesterday.
Waist is down another 1/4 of an inch or so, soon to break below the 38 inch barrier. Yeah its be zig-zagging a bit, but at least the trend is downward now :)

Waking pulse is up quite a bit to 62 bpm. Usual average low is 55 bpm which is really slow, ie sluggish metabolism.
The theory is if I can keep my waking pulse at around 60, without draining myself then, I'm upping my metabolic rate by 10%. if it heads to 70 then I'm closing in on the overreaching/overtraining side. The tempo runs 3 times a week in the morning is doing a good job of that, plus the low volume explosive weight work in the late afternoon/evening.
Then I'm also eating more, just about mainatenice levels, but much less starchy carbs, especially at dinner where it's all meat and veges. This further ups the metabolism, well at least stops it from slowing down, and helps my recovery, strength and mood etc
And as I get leaner, my metabolism should pick up a bit as well, so they say. So win win all round - seems to be working, hip bones are pushing forward :D

What I was doing before with the low calories and such is a no win situation - you loose size and water, your metabolism slows down, you can't recover as well, strength and power falls and you get moody and depressed etc and round it round it goes.
 
Thursday 31st March - Tempo Runs - Morning

Workout time - 30 mins
Workout rating - 7/10

10-15min warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side, 2x10 each
single leg front to back, side to side 1x5 each
2 legged on and off 6inch step 2x5
40m runs - 5x2 increasing in speed each set up to 60% speed

200+ metres @ 60% speed - 3mins rest
1) 50 secs
2) 53 secs

First one didn't feel too bad, start was powerful. 2nd one was pretty hard.
I can tell my legs and hips haven't quite recovered yet from the stuff I did in the gym a couple of days ago, even with such low volume. I have a few days off anyway. Hopefully my body will start to get better at these soon. So far so good, definitely leaning me up
 
Prehab Work

did some Scapular Pushups - trying em out. Supposed to help shoulder/cuffs

You get in a top of the pushup position. Keep your elbows locked. Retract your shoulder blades. Up and down with the arms staying straight. As high as possible then as low as possible. Try to keep the back as straight as a board.

2x15 with knees on floor
3x10 as per normal

can certainly feel em inside the shoulder somewhere and upper back. Definitely a keeper

medium diameter windmill arm - 2x15 rotations each direction

pec, shoulder, cuff, bicep, tricep and upperback/scapular stretches
 
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Woke up really early this morning. Body is in hyperdrive, light sleep. Which is making me eat a lot - yesterday. Which kinda negates the benefits of what I'm doing a little... need to keep focused :)
Woke up really early this morning. Body is in hyperdrive, light sleep. Which is making me eat a lot - yesterday. Which kinda negates the benefits of what I'm doing a little... need to keep focused :)
CNS seems to be fine, just have a bit of muscular and structural fatigue

Spinal erectors, lower legs and hammies are taking a beating. I have a couple of days off to recover. Next week I'll try waveloading the Tempo run volume. Instead of 2 runs across the board, maybe 3-1-2 on the 3 days, to allow for better recovery.
I have a feeling, that once I unload from the tempo work, I'm going to see a postive spurt in my lower body power, apart from the gains of being leaner.

After those scapular pushups yesterday, some small muscle in the back was totally hurting! Obviously a weakness for me, this should help my benching stability quite a bit :)
I did a search on google on em and pushups in general, and the impression I got was that pushups work your scaps and cuffs, but bench does not, and is probbaly degenerative if left unchecked.
 
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Thursday 1st April - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 - Lower - Microcycle 1

Excellent workout. It was productive, power was good, body felt good, form was decent, and I left the gym feeling like I hadn't done much!
Guess my work capacity is much better now. And I was right with how I felt this morning - CNS is fine, but muscles were moderately trashed. That's with tempo runs yesterday - I guess they do help CNS recovery, but trash my posterior chain, feet and shins :)

I didn't go to maximal fatigue, just did enough to last me till next workout, since I've already squatted earlier in the week and doing all these tempo runs etc

Bodyweight at the gym - 220lbs
Workout Rating - 9/10
Workout time - 1.25 hours

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 - RDL + hang power powercleans


Rotating between each exercise

rest - 1 to 3 min for warmups. 3.5 mins between each exercise after warmups.

Full Back Squats - in Oly Shoes - RAW

Warmup sets - controlled down explode up - BWx8, Barx5, 95lbs x5, 135x5, 185lbs 2x3, 225lbs 2x3,

Lowered under control explode up
275lbs x 2, 275x1
315lbs x 2 singles -> 1.1 and 1.05 sec concentric
335lbs x 1 -> 1.27 sec concentric
365lbs x 1 -> 1.5 sec concentric - 3 sec total time
315lbs x 1
335lbs x 1
225lbs x 10 (controlled down and snapped up - constant rhythm all the way though)

I planned to just go go up and do some explosive heavy doubles or singles at around 275-295lbs. But everything was feeling good and fast, I decided to get a feel for where my strength levels were. I felt kinda nervous, but I got 365lbs OK, it went up pretty quickly, but felt close to limit. I squatted it up rather than drive my feet into the floor like I should, and so I did that slight good morning I always do when I forget that...
So at least I know my strength levels are close to my best ever of 385lbs, but I dropped like a rock and bounced that one. Pretty cool, since I haven't done anything heavy in ages. Even though the loads were near maximal today, they all went up fast enough, and without much strain to be considered strength speed work - thanks to all explosive stuff, jumping and sprinting I have been doing

The warmup today was perfect, I lowered everything under control and exploded up with about 80-90% of max power. It made everything feel lighter, fired up my CNS, got a sweat up and the muscles warmed up faster, allowing em to do less reps and make bigger jumps.

Last set of 225lbs for cooldown was pretty cool, I didn't feel winded, and no burn at all! Tempo runs helping here probably.

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

warmup - 1plate 2x10

reactive
2 Plates 3x10

did these in between the warmup sets of full squats


Lat Machine Situp - Dumbell on chest

warmups - (explosive) BW 2x10, 10lbs x5, 25x3

toes pressed into floor, lower down, relax on bench at parallel for 4 secs, explode up.
45lbs 3x3

did these in between the later sets of full squats


Cooldown and ISO Stretches - EQI

Bulgarian splisquat stretched ISO hold - front leg on 6 inch block - BW x 30secs each side

Moderate stance RDL stretch ISO hold - Bar x 45 secs to the floor on 6 inch block

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


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clip from today

Right click on clip and save to avoid errors

fullsquat singles in the order from 315 to 365lbs
http://www.members.optushome.com.au...llSquats_HeavySingles315_335_365_1April05.mpg
 
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yo colin, I was watching your snatch grip deads, and you do sort of a power shrug movement at the end...do you do that with all your lighter snatch grip dead work or do you do that with all snatch dead movements...
 
ChinkNasty said:
yo colin, I was watching your snatch grip deads, and you do sort of a power shrug movement at the end...do you do that with all your lighter snatch grip dead work or do you do that with all snatch dead movements...
Click to expand...

look again, there is no shrug - it just looks like it :)
I'm just snapping the weight to lockout with my glutes, and the weight sorta pops up a bit. I used to do a bit of a shrug, not anymore, don't need to create anymore strength imbalances between my upper traps and low/mid traps

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Not a good night of sleep, woke up early again. Feeling moderately drained, tried and sore all over. Just as well I didn't do more than I did yesterday. My hammies are pretty sore, upper part, as well as my erectors, abs, calves and glutes. Lats and traps are surprisingly sore

Seems like I recruit my hammies pretty well these days in the squat. My quads barely feel it, goes to show that squatting with a moderate stance, going all the way down in heel elevated oly shoes even with my knees going forward, isn't necassarily a quad dominant move, it's all down to how you squat. Since I keep my feet less angled, and use more hip extension rather than squat between my legs, my hammies definitely feel it more, and less glutes and quads. Off course once I try and stay more upright my quads feel it more, but in frontsquats where I am pretty upright, my hammies are pretty active as well, go figure :)
 
Tuesday 5th April - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - Energy Work + Upper Prehab - Microcycle 1

Workout went well. Right ankle sprain was hurting a bit during the warmups, but I didn't notice it after that.

Trying a new warmup scheme. straight running is hard on my feet and shins, until I'm warmed up. This new complex I made up works much better. Gets my feet, ankles, legs and hips all warmed up in all directions without killing my lower leg. Running sideways is much more comfortable to me when I'm cold :)

Also did a agility run. The last time I leaned from from 220 to 180lbs, I did a lot of these. And I can see why, they sure make you expend more energy for the speed you run at! Mid section gets a good workout as well.
I lost fat fast back then, 1/4 an inch of the waist a day!
But I was also doing 5+ all out 50m sprints, as well as these runs, 2-3 times a week, and 3 whole body workouts at the gym, plus 20 gallons of ice cold water and hard dieting. I didn't know the concept of neural drain back then, I kicked my ass pretty good, and destroyed my shins and feet pretty quickly, at least I got lean fast.... But I didn't care about losing strength and muscle mass back then....
I wouldn't mind losing some muscle mass now though, if I could maintain my strength, just a bit too bulky, especially my legs!

Bodyweight at the home - 220lbs
Workout Rating - 8/10
Workout time - 1 hour all up

Warmup

30 min warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitSquat front to back and side to side

Run complex 50m forward and back x 4 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, walk back towards start, acclerate, side steps to each side every 2nd step, then into swerves to each side.

then 50m accleration runs to 70% speed 2x2


Tempo Runs + Energy Work

200+ metres @ 60-70% speed with proper standing start - 3mins rest
1) 46 secs
2) 46 secs

Speed has gone up by 6secs for the subjective level of effort. 2nd run was quite hard. Spinal erectors were tightening up hard, and feet were really tight as well.

50m Agility run @ 60% speed - side steps to each side every 2nd step, then turn around and zig-zag runs back to start, 360 pivot at the end of each angle change

just did one run. Erectors and core were pumped and tight...bad motor patterns from sitting down, squats and deads...


Upper Body prehab at home

rotating between scapular pushup and one miniband exercise - rest - 1 min between each exercise

Scapular Pushups
1x10 with knees on floor
3x10 as per normal

Miniband Exercises
closegrip rows - 1x10
Horizontal laterals - 2x10

sacpular, lat and pec stretches
 
Felt a bit drained when I first woke up. Not so bad now. Muscles and tendons in my feet/ankles are a bit battered. Hammies are moderately sore - agility work cranks em up that's for sure!

Upper body and legs feel nice and loose - just the way I like it. I haven't done any strength work on upper body for a while now, and boy does it feel good. Muscles feel soft, loose and supple, and ROM is much better. On the negative side, my biceps were feeling a bit worked over at work, carrying stuff around, and throwing things at high velocity. Guess I'll have to start working em again - see bicep work is more than just cosmetic :)
I was hoping to not have to train my upper body for a good while just to see what happens.

Strength training is a necessary evil - on one hand you feel more stable and it makes you strong and explosive, but on the other hand it also makes you tight and f*cks up your motor patterns, and for me I gain too much weight and muscle mass. Especially in my legs and hips. My legs are pretty big, and for their size, they're not very strong at all, and it's not like I train like a bodybuilder either. You'd think with my leg and hip size I'd be fullsquatting over 500lbs...
Just be thankful if your naturally explosive like Hook Mitchell - you can spend all the time playing and practising your sport without having to work out and get all the negatives that come with that!!!!
 
Thursday 7th April

Feel a bit crappy today, lack of sleep.

Tempo - Morning

Alternating Split Leg RFI hops with arm swing
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

30secs x 7 - with 1 min 45sec rest

to ease the burden on my feet and shins I decided to do a different type of tempo today, a bit like sking on the spot :)
And barefoot as well to strengthen the muscles in my feet. Tibs were working quite hard, something I don't notice while running.

Felt good, but 30secs is a bit too long, my hips were starting to tire by the 25sec mark, so 20secs next time.
rest time was about perfect, my heart rate would drop around the 1 min 30 mark. Wasn't sure if 7 sets were enough, but better to do less than more, and that was about 15min worth of stuff. Feel much better now
 
Thursday 7th April - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Lower - Microcycle 1

Average workout, felt a bit stale, not really that zippy. I didn't do my usual warmup stuff, and stuff felt heavy for a while until I got a sweat up. Posterior chain is wasted!

Bodyweight at the gym - 221lbs
Workout Rating - 7/10
Workout time - ?


farmers walk with 60lb dumbells to rack
warmup complex with 30lb bar


Full Back Squats + Light Bands - in Oly Shoes - RAW

Using Light bands, cinched around a 60lb dumbell, just in the top third adding about 40-50lbs resistance to slingshot down the bar and stop bar coming off at the top

alternating sets with frontsquats
Warmups - BWx5, Bar x5, with Bands (explosive) - Bar x3, 95x2, 135x2, 185x2, 225x2
frontsquats with bands - Barx3, 95x2, 135x2, 185x2, 225x2

About 66 to 70% of 1RM - Down fast, Explode up
Rotation 1) 255lbs x 3 - 0.8 sec concentric
Rotation 2) 275lbs x 2 - 0.933 sec concentric
Rotation 3) 255lbs x 3 --> last rep slow - 0.8, 0.867, 0.933 sec concentrics

I guess you could count the warmup sets as part of the workout as I did em all explosively.

PowerClean + HighHang SquatClean Complex

warmups - 110lbs - clean deadlift + hang powerclean, Powerclean + HighHang SquatClean - 110lbs, 155lbs x 2

Rotation 1) 175lbs
Rotation 2) 175lbs
Rotation 3) 175lbs --> best form

been ages since I did any cleans, so working the groove. Last one was the best, I was a bit frantic in the others, but then focused on relaxing and feeling the FORCE and form looked much better :)
Squatted quite wide on the cleans, and so my knees moved in a bit on the way up due to flexibility reasons etc


Cooldown

Fullsquats + Bands 135lbs x 12

farmers walk with 60lb dumbells back to dumbell area

Toe curls on lying leg curl machine - 2plates x 15

Low pulley LFlyes - 10lbs x 12

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

dislocate pec stretches with wooden staff


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

clip from today

Right click on clip and save to avoid errors

squats and last set of cleans. The new squat rack makes a nice camera stand :)

http://www.members.optushome.com.au/coolco...75_7April05.mpg
 
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Achey all over - calves, posterior chain and upper back, traps and cuffs mostly. Biceps are a bit sore thanks to my arm bend in the cleans - that takes care of my high velocity bicep work ;D

Feet and ankles feel so much better from all that barefoot stuff I did yesterday. Sweet!
 
I was fiddling around doing some calculations on the lewis nomogram equation, and with my current wattage power levels in my standing vertical jump.

If I dropped my bodyweight down to 82kg 180lbs without losing any strength/power then I will have a standing vertical jump of 40+ inches and a running one of 46+ inches assuming my ratio stays the same..
That would mean my fullsquat and snatch grip deadlift would be about 2.1 times bodyweight and clean deadlift over 2.6, military press of 1.25 and frontsquat of 1.75 times.

1/4 inch dip Powersnatch just over bodyweight too, which makes sense as I need to throw the bar about 40 inches to powersnatch it. Especially the way I do em with a jump :)

Something to ponder ;)
 
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Sunday 10th March - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - BBALL - Microcycle 1

After a nap and food I felt better this morning, upper body still a bit beat up, but overall not bad. And so BBall felt good. Legs were strong and explosive. What a difference to last week!!! So it looks like 3 days from the last workout is enough for recovery and maybe some gains.
I Finshed up the session before I started to tire, so left with 25% juice left.

Not much change in bodyweight, but I do feel like I'm leaning up, but I'm gaining a muscle in my legs and hips at the same time, because my legs look bigger! I still feel a bit heavy and clunky as you'd expect, but its getter better.

Bodyweight at home - 220lbs
Workout time - 45 mins
Workout rating - 8/10

started with easy dribbling and shooting. Then progressed to more intense stuff. 70% of the session was jumping, dunk attempts, and layups, stuff shooting :)

Jumping is up a bit from 2 weeks ago. I think due to a combo of real power gains and better technique. More to do with explosive strength gains than reactivity, looking at the results

1) Standing VJ is up a solid 1 to 1.5 inches. I dip down faster and back a bit, swing arms harder.
2) One step two legged jump is 2 inches higher than VJ.
3) 3 step two legged jump with a jump stop is 3 inches higher than VJ
4) Running one leg jump is also up a bit, maybe 3/4 inch
5) dunk attempt with a dribble is same as my 1 step jump, with or without a dribble, one step or with a running jump stop - no difference today. Interesting because in the past I do lose 3 inches with the ball in my hand...

Now the gap between my running one leg jump and standing VJ has widened. I guess that tells me my explosive strength has gone up will my reactivty has stayed the same. Actually more of a slow jog, because when I run it's even lower, my body shuts down, and it does feel like my leg is struggling to absorb the forces and react even with a slow jog etc.
Even my running 2 leg jump hasn't gone up much. So reactivity and force absorbtion has become a weakness again, but I'll put it on the backburner for now.

Feet felt pretty good. Ankles not bad, my right ankle is still a bit twingey but better than last week. Also had that twinge in my left knee on running jumps and jump stop dunk attempts. Something to do with the deeper knee bend I guess. No problems with standing and one step jumps or dunk attempts though. So its healing, but I need to keep an eye on it.
 
Could have slept in, but my body is too used to waking up early...oh well, don't feel too bad. When I woke up my upper traps and neck were on fire. From all the jumping and ring grabbing? Looks like I'll have to start training my upper body again so imbalances don't come up. Feet, ankles, legs and hips feel ok overall. You can tell they have been worked but no DOMs.
Looks like all my attributes and capacities are rising all together - sweet!

Only 2 major negatives is my bum right ankle, need to improve its strength ROM so it doesn't overstretch the inner tendons when I jump deep. So some seated calf raise work and ISO stretched holds on it are in order.
And my left knee that has recently flared up. I was getting clicks on it for a while, and it seems like the VMO on it doesn't fire properly and is smaller than its right counterpart. I've been ignoring these signs, but now I have to address it. Also the left hammie is a lot tighter than my right, probably a related issue. Certainly strains more when taking off the line when sprinting.

I might do some tempo stuff today, I feel up to it, but not running, just those stiff legged runs or sking stuff on the spot with barefeet, I did last week. And maybe some rehab work for my left knee, splitsquats on a sitfit to get that VMO firing properly. And some leg/hip stretches
 
moved around a bit with some hops and jogging on the spot stuff, to warmup

stand on one leg - 2x12sec, with eyes shut 3x12sec

then did
rock bottom splitsquats with knee going as far forward as possible, heel up, on a sitfit, with arm for support on railing. Pressing a finger into the VMO to make sure it fires

Left side - 1x10, 2x12
Right side - 1x10 1x12

Left knee feels much better now, amazing

Then some stretches for the tibs and calves, quads and hip flexors
 
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Tuesday 12th April - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 Morning - Tempo and Energy Work - Microcycle 1

Went pretty well, once I got a sweat up, body felt loose and fluid. Shins and right ankle got a bit achey, mostly from the agility stuff but I'll be unloading soon so they get the time to recover. Felt good after, not tired, which is what I need since I have an upper body session later today

Workout Rating - 8/10
Workout time - 45 mins all up

Warmup

30 min warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitSquat front to back and side to side

Run complex 50m forward and back x 5 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, walk back towards start, acclerate, side steps to each side every 2nd step, then into swerves to each side.

then 50m accleration runs to 60% speed 2x2


Tempo Runs + Energy Work

200+ metres with 180 degree turn at halfway @ 60% speed with proper standing start - 3mins rest
1) 52 secs
2) 52 secs

Dropped the pace 6 secs from last week, felt better, still not easy but much more relaxed now

50m Agility run @ 60% speed - side steps to each side every 2nd step, then turn around and zig-zag runs back to start, 360 pivot at the end of each angle change

2 runs - up one from last week.
 
Tuesday 12th March - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 Evening - Upper - Microcycle 1

Been 3 weeks since I have done any decent upper body work. And boy does it freshen you up to the exercises and clears up all the overuse aches. I haven't lost much strength at all and things didn't feel too heavy or shakey. I bet my gains will be better too than when I left off. I'll have to start doing this at least once a year :)
Probbaly went a bit too heavy for my first workout back, but I'm only working upperbody once a week this microcycle

Bodyweight at gym - 221lbs
Workout time - ?
Workout rating - 8/10

General warmup - lots of stuff

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 mins between each exercise

22-25 inch Grip bench - shoulder blades pulled together, no arch or leg drive

Warmups - explosive - Bar 2x8, 95lbs x5,135lbs 2x5, 165x5, 195x3, 225x1

Semi explosive
Rotation 1) 225lbs x 7
Rotation 2) 225lbs x 7 -> close to failure
Rotation 3) 135lbs x 12 - cooldown, flat back

The last time I benched with this wide a grip was almost 2 years ago. I mostly use a 14inch grip. Thumbs right on the smooth, but today I went wider, marking thumbs off the smooth. Certainly more pecs, feels a bit smoother to push, no noticable sticking point and you can drive better when it gets hard.
I pulled something in my right neck/upper trap this morning doing the runs/agility stuff.. WTF! WHich made it a bit uncomfortble benching, didn't realise how much my upper traps are used when benching.
Both worksets felt close to failure, but smooth and powerful.

Seated Pulley Rows - U Bar Parallel close grip

warmups - 25kg 2x6, 35kg x5, 45kg x 5, 55kg x 3, 65kg x 1, 55kg x 1

3 sec hold at the body
Rotation 1) 55kg x 6
Rotation 2) 55kg x 6
Rotation 3) 25kg x 12 - cooldown


Standing Dumbell Curls

warmups - curl to neurtral grip press 3kg x8, 5kgx8, curl - explosive 22lbs x5, 30x3, 35x3

explosive
Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5


CoolDown, Cuff Stuff and ISO Stretches - EQI

military press 70lbs x 12


Cuff circuit

1.5 min rest between each

Scapular pushups - 2 sec hold top and bottom
A1) BW x 10
B1) BW x 10
worked my core and hipflexors as well!

Lying single crossbody lateral - warmup 3kg x 6
3 sec ISO hold at parallel each rep
A2) 5kg x 5
B2) 5kg x 5

One Arm low pulley L-Flyes - warmup 10lb x 5
3 sec ISO hold at midpoint each rep
A3) 20lbs x 5
B3) 20lbs x 5

-----

Front of neck curls - 3 sec ISO hold at midpoint each rep BWx5

Shoulder Dislocates pec stretch with wooden staff



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

Right click on clip and save to avoid errors

first set of bench with new wider grip - 225x7

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Bench_225x7_12April05.mpg
 
I expected to feel drained, but I'm not. Not as sore as I thought I would be given I haven't done some of those moves in a while, but that may change later today. Slight ache in the hammies, shins and feet don't feel to bad.
Upper body is achey all over, especially my traps
I keep respraining my right outter ankle, so no more swerves and sidesteps till it fully heals. There is so much scar tissue there!!

Waist is down another 1/4 of an inch, bodyweight lightest so far this training cycle, just under 99kg or 217.5lbs straight out of bed this morning. Surprising since yesterday I took 2 servings of whey+gatorade after each of my 2 sessions, that's an extra 700+ calories!

Can't wait to get down to 88-90kg 193-198lbs, that should add another 8inches on my vertical jump, and hopefully another 4 inches from training itself, for a grand total of 12inches. I would become a lean mean jumping machine with a 42+ inch standing vertical jump, a 44+ inch one step jump and a 45+ inch 3 step jump. Then I'll try and get my 3 step jump up to 6 inches over my standing VJ, and bring up my running one leg leg - yes I have lofty goals ;)
But I need all the inches I can at my height!
By then I should be pretty fast down the 60m sprint as well....
 
I fiddled around with Lewis Nonomgram equation some more - along with a scientific calculator, and inverting the square root,

and got some interesting stuff

At 99kg 218lbs bodyweight, if I keep the same power I have now and just lean up - my standing vertical jump would be -

At 90kg 198lbs - 36.25 inch vertical jump

At 88kg 194lbs - 38 inch

At 85kg 187lbs - 40.7 inch

88kg is a realistic and reachable for me without losing muscle mass and strength,
then I just have to increase my power/reactivity and get me another 4 inches to reach my goal of 42inches :)
I'd be just about ripped at 85kg, not realistic for me I think...190lbs maybe....
 
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Upper body quite sore, especially my pecs. A bit sleepy, but ready to rock my workouts today. Legs feel nice and loose, springy.

Bodyweight was 99kg 218lbs on the dot this morning with clothes on, its a bit lower without, and waist is 38.5 inches just relaxed without expelling all the air out, down from 39.25 inches 3 weeks ago, so the fat loss and weight drop are real and concrete, phew!
Once I get under 38 inches I'll put up some progress pics every inch I drop. Goal is a 30 inch waist, so I have ways to go :)

The 3 lbs I've dropped so far is already quite noticable, body felt light walking up this steep incline I do everyday at my part time job. Man I'm gonna feel like a feather once I get under 200lbs!
 
Tempo - Thursday 14th April - Morning

Straight Leg Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

20 secs x 8 - with 1 min 45sec rest

17 mins worth - tibs felt a bit achey towards the end. Pulse rate comes from peak of 115-117 straight after a set to 88-90 at the 1min 30 mark. Yeah my countdown timer measures pulserate as well :)
 
Thursday 14th April - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 - Lower - Microcycle 1

Pretty good workout today. At first I felt a bit down at first, slight inflammation in my muscles from the tempo work in the morning, but once I got up to the heavier warmup weights, things started to fly and I got my aggression and power going. Upper body was really sore and stiff though, so I didn't particular feel like doing cleans, but I stuck with em, and they ended up going well.
Lightest bodyweight at the gym in a while - looking forward to BBall this weekend, me thinks I'm jumping a tiny bit higher :)
I am liking the way I look in the gym mirrors, looking a bit leaner already :p
I aim to drop 25lbs of fat, and holding a 25lb plate today made me realiase, that's a sh*t load of extra dead weight to be carrying around now!!!

I like my gym now, powerack, squat rack, platform and bumpers, just the crappy bent bars that make frontsquats and cleans hard! I dream of an Elieko oly bar...

Bodyweight at the gym - 218.5lbs
Workout Rating - 8.5/10
Workout time - 1.5 hours

warmup complex with 30lb bar, reverse hypers, back extensions and situp on swissball

Full Back Squats - in Oly Shoes - RAW


alternating sets with frontsquats
Warmups - Explosive - Barx5, 95x3, 135x3, 185x3, 225x3,
frontsquats - Explosive - Barx5, 95x5, 135x3, 185x2, 225x2, 255x2

About 78 to 87% of (1RM 385lbs + 85% Bodyweight)
Down controlled, Explode up
Rotation 1) 265lbs x 2 -> 0.8 sec concentric
Rotation 2) 285lbs x 2 -> 0.867, 0.933 sec concentrics
Rotation 3) 315lbs x 2 -> 1 , 1.063 concentrics
Rotation 4) 315lbs x 2 --> last rep much slower

No bands on squats this week, and they felt much lighter and faster than I recall! Bands always do that, you don't even need full range band tension and much of it. And maybe I am actually stronger? Would be cool to actually get stronger on the squat when I get under 200lbs, 20lbs of fat off me, should add 20lbs on the bar? :)
Still that's the fastest I've ever moved 315lbs, 81% of 1RM, and I did much more leadup stuff and 2nd workout of the day as well! I was moving 295lbs in 1 sec a few months back.

PowerClean + HighHang SquatClean Complex

warmups - some stuff with bar
110lbs - clean deadlift x2, Powerclean,
Powerclean + HighHang SquatClean - 110x2, 155x2, 165

Rotation 1) 185lbs
Rotation 2) 185lbs
Rotation 3) 185lbs

a bit better this week, also change my form a to a more "correct" way - pulled mid back together and locked it tight at the start, and curled wrists back towards body a bit. Seems to help the snap nicely, bar was flying up better than before.
I was cleaning with my future bodyweight ;)


Cooldown, prehab and ISO stretches

Barbell Splitsquats - 95lbs x 10 each leg - tough!

Prehab Complex - no rest between each exerecise
1) Peterson steups on 6inch step - 2x30lb dumbells - 2x10
2) Single leg toe curls on lying leg curl machine - 1 plate 2x8
3) Seated calf raise - 40lbs 2x12 --> achilles was really bouncey, hope I don't stuff up its spring...

Low pulley split squat - left leg only - 35lbs x 12

Bulgarian splitsquat stretched ISO hold - BW x 1min
Seated Calf raise stretched ISO hold - 40lbs x 1min
RDL stretch ISO hold - bar x 30secs

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

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

clip from today

Right click on clip and save to avoid errors

Explosive fullsquats - 265x2, 285x2, 315x2
http://www.members.optushome.com.au...ullSquat_explosive265_285_315x2_14April05.mpg

Clean complex with 185lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_CleanComplex_185_14April05.mpg
 
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Sounds like you are making some good progress in the fat loss effort - nice.
It looked like you had plenty of speed on those squats.
 
BTW those seated calf raise ISO holds for a minute worked a treat for improving my right ankle ROM to match my left's - I know you said before you had the same problem, so try em :)

useful for frontsquats I must say. It used to hurt like hell when I did a deep jump from the extreme stretch on it. Slowly but surely my turning my body back into a well oiled machine
 
cool guidelines from Kelly Baggett that sum it all up when training for performance

1. Get big and strong by lifting big weights
2. Make sure you can also move big weights fast
3. Do your sport specific stuff and make sure you can move your bodyweight with efficiency, and that your explosiveness and speed are commensurate with your level of strength.
4. If #3 is in check then pay more attention to #1.
5. If you suck at #3 then pay more attention to it specifically, as well as #2.


Watch them move mainly and then relate that to their strength levels. Tests of explosive strength will provide further insight. For example, a guy can have poor running mechanics, poor agility, poor deceleration abilities etc. due to either underdeveloped relative strength in the appropriate musculature or sufficient relative strength but inferior speed-strength function.

For the guy squatting 225 lbs with poor on-field performance it's obvious, get him stronger.

For the guy squatting double bodyweight it's usually going to be more of a lack of specific speed-strength function.

For the guy who you're not sure about watch how explosive he is moving loads and see how is strength-speed relates to his absolute strength. If he knows how to clean and snatch and speed squat, yet these lifts are way behind what you'd expect from his squatting numbers, then he probably needs more explosive work with light to medium loads and more specific on field work.

See how well he moves in absence of load too. You can assess his reactive ability using a rebound jump test for further insight as well as time split runs...compare his first 20 yards to his final 20 yards and see how he compares to others that you are sure about.
 
hey colin, I got a question for your cleans...

when you do the first rep off the floor, is that conscious decision to pull it from the floor to your hips and then snap it up to the upright clean position? My friend cleans off the floor every rep and it's a very quick motion from the floor to the standing clean position, he doesn't really 'explode' off his hips at all

that being said, I clean exactly like you except I dont catch the weight nearly as low as you do...however, as the weight gets more and more (I weigh ~175 but I'm getting close to 250 on my power clean) I dont feel as if I can clean that much by simply taking the weight to my hips and then 'snapping' it up and catching it in the clean position...in other words, what would you recommend I do? start to learn to clean from the floor but also incorporate the motion where I snap it from the hip? hope you get what I'm talkin' about...

thanks,
CN
 
ChinkNasty said:
hey colin, I got a question for your cleans...

when you do the first rep off the floor, is that conscious decision to pull it from the floor to your hips and then snap it up to the upright clean position? My friend cleans off the floor every rep and it's a very quick motion from the floor to the standing clean position, he doesn't really 'explode' off his hips at all

that being said, I clean exactly like you except I dont catch the weight nearly as low as you do...however, as the weight gets more and more (I weigh ~175 but I'm getting close to 250 on my power clean) I dont feel as if I can clean that much by simply taking the weight to my hips and then 'snapping' it up and catching it in the clean position...in other words, what would you recommend I do? start to learn to clean from the floor but also incorporate the motion where I snap it from the hip? hope you get what I'm talkin' about...
Click to expand...

Yeah I squeeze if off the floor, slowly acclerate, and then once I get into the optimum position after my knees rebend under the bar I slam it, I don't think about it too much. I used to pull it faster off the floor, but that always screws up the timing and my position/technique. The first pull is just to get the bar into the right position to apply force to it, you have much better leverage once you get the bar closer to your body, and when your legs reach that 1/4 squat jumping position after your knees rebend under the bar.

Its always a trade off, if you go faster at the start, then you won't be acclerating as much once your reach the 2nd pull, or you might even slow down! But you don't want to yank if off the floor or go too slowly, somewhere inbetween is the right place to be and its different for every person.

catch it low as in the squatclean or the powerclean? If the weights get heavier then you'll have to catch it lower anyway :)
But I'm deliberately catching low it since I'm only pulling about 2-3inches, and catching it low works on my force absorbtion, ability to relax and drop under the bar fast, and react once I catch it and explode back up, all very good for jumping higher and acclerating faster :)
In any case there should be no technique difference between a lift from the floor or from the hang, same hip snap if your doing the double knee rebend

If you can't snap it with heavier weights then get stronger! :)
Powerclean is usually around the 60-70% area of a fullsquat if you have ok technique and speed. Fullsquat 585lbs and you'll be powercleaning big weights ;)
 
Lacking sleep, but much better quality last night, still interrupted halfway through by neighbour's blaring TV, but when I got back into it, much deeper than the last few days. Is it a coincidence that I put the magentic underlay back in the pillow? Any my waking heartrate plumments down back to a 54! :)

Anyway still a little achey all over, but I have a spring in my step, so I should be right for BBall tommorrow.
The tempo type work has made an overall difference, not to just my bodyfat and CNS recovery levels, but they also train other needed qualities like beefing up my hammies+ feet, work capacity and conditioning, lower leg reactivity, improving rate effeciency etc.
The key for me is to do them on the same day as workouts in the morning, if I did them in between, I would be far worse off. It almost seems to negate the CNS drain from the training sessions later in the day...
But I did have to cut back the workout intensity and volume a bit to accomodate them
 
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Sunday 17th April - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - BBALL - Microcycle 1

I felt ok and shooting was fine, but upper body was a bit tired and quads and hips felt like they haven't quite fully recovered, they felt a bit "swollen". An extra day - ie 4 days rest would have made things better.
I guess the reintroduction of upper body work has added some extra stuff for my body to deal with, and I did do a bit more on lower body too. Though I expect this does help me to lean up a bit better.
Lower legs and feet felt good, very nimble and bouncey, felt light on my feet, and using my hammies much more now.
I will drop the overall volume a bit this week to give my system some breathing space for recovery.

Bodyweight at home - 218+lbs
Session time - 50 mins
Session rating - 7/10

Even though bodyweight is down about 2lbs from last week, no real change in the standing vertical jump, but improvements in the others, which surprised me a bit! Jumping overall, felt quite explosive, especially my 3 step jump which had better timing and feel. I'm hoping that as I get leaner/lighter, the gap between my 3 step jump and standing VJ will widen a bit.

1) Standing vertical jump is same as last week
2) One step two legged jump is 2.5 inches higher than VJ. +0.5 inch
3) 3 step two legged jump with a jump stop is 3.5 inches higher than VJ +0.5 inch
4) Running one leg jump is the same - 2 inches lower than standing VJ

One legged jump is really bad now, oh well, I'll wait till I get lean before I fiddle with it, I don't use it much anyway, and its definitely easier to do when you leaner and lighter from experience :)

Prehab stuff for the VMO proved to be very effective for my left knee, the twinge I had last week on 3 step jumps was totally gone!
 
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Not particular sore in my jumping muscles, just some aches in my lower leg and feet, but I feel drowsy and drained. Neck and upper traps are moderately achey. Picked up a bit of a head cold as well, running nose...

Also something I noticed yesterday. Since I have been doing these stiff-legged "sprints" or RFI hops in place on balls of feet and barefeet, with arm swing for my tempo work to help drop my bodyfat, I noticed I'm starting to run like that without even thinking.
Even at low speeds, ie yesterday when I was playing BBall, when I jogged to get the ball, I did it exactly like that, felt very smooth and reactive - skipping across the ground - and you could feel the lower hammies working, absorbing each foot strike. Instead of heavy bouncing, quad and glute heavy, up and down way I used to do it. I guess that shows the functional to technical thing again :)

Bit by bit, I'm restoring the athletic instincts of my body :fro:
 
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coolcolj said:
BTW those seated calf raise ISO holds for a minute worked a treat for improving my right ankle ROM to match my left's - I know you said before you had the same problem, so try em :)

useful for frontsquats I must say. It used to hurt like hell when I did a deep jump from the extreme stretch on it. Slowly but surely my turning my body back into a well oiled machine
Click to expand...

Ill def. give these ISO stretches a go. It actually has its best ROM the day after squats where its under load and stretching, so i can see these working.
 
don't need a lot of weight in em, and best of all the ROM increase is long lasting wether it's in a static or dynamic situation. Certainly no ankle stretch pains yesterday at BBall or when sitting down etc

by the fact my one step and 3 step jumps are going up, it means I'm recruiting my hammies and plantar flexors better, they supposed to act like coiled springs, reactive.

can't wait to drop the 25lbs of fat, fun times ahead!
My girlfriend would like it too ;)
 
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yes - I'm eating failry normally, but all clean and cutdown on the starchy carbs

this way I don't lose muscle, get weak, loss strength andpower etc, and it's long term life style change. Speeding up your metabolism helps you recover faster as well.
Plus the extra tempo work I do is helping me in other ways too, like better conditioning, speed endurance, strengthening my feet, lower body reactivity and fixing my firing patterns. And all the other benefits of helping my CNS recover and the stuff in the tempo article I linked above


I started taking this Glucosamine, MSN and chondroitin combo powder - see what it does for my ankles and joints
 
With this Glucosamine, MSM and chondroitin combo powder - The first 2 servings I took of this stuff, I felt queezy after half an hour, like when you blood sugar drops, but a bit different, sorta jittery.
Well I read that Glucosamine can cause type 2 diabetes, and insulin intolerance. I can certainly see why...
Insulin intolerance, means my body has to shoot out more of it, which means its good for gaining bulk, but bad for getting lean....
But they say taking Inosine with it counteracts that, so I guess I need to pick up some of that as well today :)


feeling looser today, wish I felt like this on BBall day. Anyway bodyweight was a bit lower this morning after a poo and piss - 216lbs :)
Waist is still 38.5 inches though, but tempo runs today should knock it down a bit by tommorrow, always does, especially with the agility runs. But no agility stuff today, just straight tempo runs, gotta let my ankle heal.
Need to do more tempo run days, each session causes waist size decreases, but my shins and feet are the limiting factors.

Will be shuffling around some of the exercises this week, will probbaly do upper body today, and my lower body prehab circuit, so I can reduce the amount of work done on lower body day to allow recovery for BBall.
 
Tuesday 19th April - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 Morning - Tempo and Energy Work - Microcycle 1

Dropped the agility stuff, but added an extra tempo run. Looks like the runs are closer to 300m than the 200m I thought. Went Ok today, but left my touch football shoes at home so I had to run in my sneakers, which were a bit "slippery"

Workout Rating - 8/10
Workout time - 40 mins all up

Warmup

warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitLeg front to back and side to side

Run complex 50m forward and back x 5 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, repeat back to start

then 50m accleration runs to 60% speed 2x2


Tempo Runs + Energy Work

200-300 metres with 180 degree turn at halfway @ 60% speed with proper standing start - 3mins rest
1) 56 secs
2) 53 secs
3) 53 secs

slower times this week, due to running in sneakers, which also made it hard to run with proper form. My feet/arch muscles didn't tighten up though like it normally does in the touch football shoes though.
The last half of the 3rd run tore me up - ouch! Maybe I am running these a bit too fast, or the distance is just too far for me....

Using a lot of hammies now. Felt like a whole bunch of single leg depth jumps, I think its due to the slower speed. I don't feel it like that in fast sprints. Maybe one reason my 3 step jump is going up? :)
 
Last edited:
I read KB article you linked to in cals thread. As an intermediate in season at the moment, do you think i am on the right track with a M-Lower W-Upper, Thurs-Training, Sat- Gameday. I use friday to hit weakpoints and just to some general stuff, nothing too intense.

Example monday: Warmup: Snatch 3x5; Main - Backsquat: 8x3; 2 Accessory moves - (GMs/GHRs/BulgSqt/Lunge) 3-4 sets of 6-10 reps total.

Ive dropped speed work because im getting this at training/games to a degree. I think i will wave intensity over a month.

A slight digression from your journal - but i would appreciate any thoughts on my lack of logic :D
 
Tuesday 19th March - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 Evening - Upper - Microcycle 1

Longish session. Time to fix up my posture a bit, and balance out my over active and tight upper traps. Exercises in this workout can be found here
http://www.t-nation.com/readTopic.do?id=472224
Ok workout, the lower body prehab stuff got my heartrate up and sweat going quickly

Bodyweight at gym - 219lbs
Workout time - 1.5+ hours
Workout rating - 8/10

General warmup - scapular pushups 3x10 different angles, from easy to the floor

Lower body prehab circuit - done inbetween warmup sets of upper body
1) Low pulley split squat - 40lbs x 10, 45x10, 50x10
2) Single leg toe curls on lying leg curl machine - 1 plate 2x9
3) Seated calf raise - 50lbs 2x12

Seated Calf raise stretched ISO hold - 50lbs x 1min
Bulgarian splitsquat stretched ISO hold - BW x 30secs


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 3 mins between each exercise

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

Warmups - explosive - Bar 2x8, 95lbs 2x5,135lbs 2x5, 165x4, 195x3, 225x1

controlled down, explode up
Rotation 1) 235lbs x 5 -> close to failure
Rotation 2) 215lbs x 5
Rotation 3) 215lbs x 5
Rotation 4) 215lbs x 5
Rotation 5) 135lbs x 12 - cooldown

Felt pretty heavy. Need to regain strength on these, should be doing 8+ reps with this weight

45 degree Chest Supported T-Bar Row - palms down grip

warmups - Bar 2x10, 25lbs x5, 45x5, 45x3+hold, 70x3+holds, 90x3+holds, 115x1

2-3 sec ISO hold at the top
Rotation 1) Bar+115lbs x 4 - Last ISO starting to fall down
Rotation 2) Bar+100lbs x 4
Rotation 3) Bar+100lbs x 4
Rotation 4) Bar+100lbs x 4
Rotation 5) Bar+45lbs x 12 - cooldown

First time doing it with this grip, man it really hits the lower/mid traps and rear delts much better than the other grips. The hold at the top fries the posterior chain too, felt like a GHR!

Standing Dumbell Curls

warmups - explosive 4kg x10, 15lbsx5, 25x5, 35x3

explosive
Rotation 1) 40lbs x 5
Rotation 2) 35lbs x 5
Rotation 3) 35lbs x 5
Rotation 4) 35lbs x 5

SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches

All 5 Rotations - 15secs each side and stretch


CoolDown, Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each

Lying single crossbody lateral - warmup 2kg x 10
3 sec ISO hold at parallel each rep
A1) 6kg x 4 - up 1kg
B1) 6kg x 4

One Arm low pulley L-Flyes - warmup 10lb x 5
3 sec ISO hold at midpoint each rep
A2) 25lbs x 4 - up 5lbs
B2) 25lbs x 4

Scapular Dips - chest high, shoulders tucked, close grip
A3) BW x 15
B3) BW x 15

Front of neck ISO hold 2x25secs

-----

Pushup/Dip knee supported stretched ISO hold - 1min
Closegrip pullup leg supported stretch ISO hold - 1min
Shoulder Dislocates pec stretch with wooden staff
Lie over a swissball to stretch out erectors - 1min
 
d-dub said:
I read KB article you linked to in cals thread. As an intermediate in season at the moment, do you think i am on the right track with a M-Lower W-Upper, Thurs-Training, Sat- Gameday. I use friday to hit weakpoints and just to some general stuff, nothing too intense.

Example monday: Warmup: Snatch 3x5; Main - Backsquat: 8x3; 2 Accessory moves - (GMs/GHRs/BulgSqt/Lunge) 3-4 sets of 6-10 reps total.

Ive dropped speed work because im getting this at training/games to a degree. I think i will wave intensity over a month.

A slight digression from your journal - but i would appreciate any thoughts on my lack of logic :D
Click to expand...


man that looks like quite a bit of volume for lower body, but yeah that's similar to what I'm doing now
 
I playing it by ear at the moment - i back it off if i feel run down.

Bear in mind my snatches as w/up are not maximal in any sense, but i find them good to fire up the CNS for the session.

The first lower body session after first game of the season my strenght and work capacity were down the toilet :) Ive since upped my calories and i think ive adjusted to the volume. I actually felt reasonably explosive (for my slow self) on this last gameday. First time in 2 or 3 weeks.

How have you felt overall after adding in the extra tempo runs? No drop in explosive strength?
 
Tempo work helps CNS recovery, so CNS is fine, as you can see from the speed of my squats and my jumping, both of which will quickly drop if I was drained in any way. Tempo work is submaximal anyway. Since I have been sprinting full speed for quite a while before, my body can tell that it isn't taxing to me. It's all relative, if someone who is out of shape tried to do what I did they would be dead :)

I also feel motivated and excited to train - another sign that I am ok
 
Most of the soreness have gone, some lingering hammie aches though
Was gonna do tempo runs today, but its been raining, and so I might just do stiff legged sprint hops in place instead.

This morning at my partime job, the wheel broke of a machine and it collasped and wedged istelf ontop a trolley. I just filled my belly with air and deadlifted it up and pulled it back, probbaly about 200+lbs, wasn't too hard. Good to have strength you can use in the real world :)
 
Tempo - Thursday 21st April - Morning

Straight Leg Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

30secs x 7 - with 2 mins rest

17 mins worth - felt a bit queezy, but shins didn't ache, and I felt nice and bouncey. Looks like my lower leg muscles are finally getting strong enough. Huge pump in my tibs, and to a lesser extent my soleus and gastrocs. Speedwork for my tibs :)
Ache in my hammies as well. This exercise is probbaly largely responsible for my recent gains in reactivity - who needs Jump Soles? ;)
 
Thursday 21st April - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 - Lower - Microcycle 1

Definitely felt a bit tired from the tempo stuff in the morning, wasn't feeling zippy. I need to fix up my trap imbalance and tightness so no more olys for a while, and I didn't particularly feel like doing any.
Kentucky fried hammies is the keyword today - and abs took bit of beating as well.

Bodyweight at the gym - 220lbs
Workout Rating - 7/10
Workout time - ?

farmers walk with 55lb dumbells to rack
warmup complex with 30lb bar


Athletic Full Back Squats + Light Bands - in Oly Shoes - RAW

Using Light bands, cinched around a 55lb dumbell, just in the top half adding about 40-50lbs resistance to slingshot down the bar and stop bar coming off at the top

alternating sets with wide squats and frontsquats
Warmups - explosive - with bands
wide stance - 95x3, 135x3, 185x3
frontsquats - Barx5, 95x2, 135x2, 185x2, 225x2
regular - BWx5, Bar x5, 95x2, 135x2, 185x2, 225x2

79% of (1RM 385lbs + 85% Bodyweight) - Down fast, Explode up
Rotation 1) 265lbs x 2 - 0.867, 0.934 sec concentrics
Rotation 2) 265lbs x 2 - 0.8, 0.867 sec concentrics
Rotation 3) 265lbs x 2 - 0.867, 0.867 concentrics
Rotation 4) 265lbs x 2 --> getting tired, didn't get times

These are done more athletic style - feet more straight ahead, medium stance, all the way down, but sitting back more to get the hammies. More forward lean too.
I wasn't sure if i'd get 265lb moving fast enough, going up in the warmups, without the olys to fire up my neural system, the pop wasn't there, and the combined loads felt pretty heavy. But it didn't feel too bad when I reached 265lbs, but I still had to focus hard. Heaviest load moved in 0.8sec with bands so far, once I can do 275lbs at this speed then I should be a bit stronger I guess - 71% of 1RM. But it's funny that my 1RM hasn't moved much in over a year, yet a while back, I could only move 205-225lbs at this speed...
Power increasing while max strength is constant - who would have thought :)

Single Leg split Romanian Deadlift

warmups - clean deadlift - 89lbs x 5, then 111x3, 155x2, 175x1

2mins rest between each side - started from floor, lowered to 2-3 inches off the floor, explode up
Rotation 1) 175lbs x 5
Rotation 2) 175lbs x 5
Rotation 3) 175lbs x 5

boy do these activate the core - spinal stabilisation! I kept trying to shrug the bar when I exploded up, oly habit :)
Smacked my hammies real good.

Lat Machine Situps

warmups - BWx 8, 25lbs x3

Explosive - toes pressed into floor
Rotation 1) 50lbs x 3
Rotation 2) 50lbs x 3


Cooldown

Oly Fullsquats + Bands 135lbs x 12 - Oly style, feet angled out, spreading knees, sitting straight down between legs, upright. I've been doing athletic style fullsquats in the last year or so. And there sure is a big difference with Oly style fullsquats. These have much less hammie recruitment, but way more quad and VMO action in a good way. The feet angled out really helps recruit the VMO. I need to start doing these more as well to keep my VMO nice and strong for knee stability. Splitsquats and stepups don't really compare.
Funny how my frontsquats feel totally different to these...

farmers walk with 55lb dumbells back to dumbell area

External Hip rotor stretched ISO hold - 25lb dumbell x 1min each side
mine are really tight, time to fix it.

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

clip from today

Right click on clip and save to avoid errors

squats, first 3 sets and first set of split RDL

http://www.members.optushome.com.au...uat+TopHalfBands265_SplitRDL175_21April05.mpg
 
Could have used more sleep. Don't feel too bad. I have that mild neural shocked/drained feeling, slightly hyper. Achey all over, especially hammies and abs, but no major DOMs.
Bodyweight was 98.5kg straight out of bed this morning and waist down another 1/4 of an inch to just above 38.25 inches

About that broken machine again at my part time job, well my boss tried to put a brick udner it for support, and he couldn't do it. he had to get someone else to help him, and they both took a while to do it.
This morning, the machine was about to fall off the brick, so I bent over stiff legged style, grabbed it with one hand,and expected to strain to lift, but it was easy and I moved the brick and let it back down. Makes you realise how weak the average person really is... :)
That's why I never lift with a belt, I like to be able to use my strength in the real world where you can't always use "perfect technique"
 
crap sleep, had a lot on my mind. Seems like I'm a bit weaker today judging by how hard it was to turn the damn non-power steering wheel in the van today. Need to recharge myself...
216lbs on the dot this morning, 217 after that. 215lbs will be a milestone for me :)

Well I took 2 servings of the Glucosamine + Chondroitin + MSM stuff again, and this time I was fine. Guess my body just needed to get used to the extra influx or something - cool!
 
Sunday 24th April - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - BBALL - Microcycle 1

Went to the court I have been using the last 3 weeks, and it was busy, so I went to another one, which was pretty much empty, but didn't like the vibe and so went back to the first one. Less people by then, but still taken up. Wasted an hour driving because of that...

Bodyweight at home - 217.5lbs
Workout time - 40 mins
Workout rating - 7/10

Shot around with the others for 5-10mins, then played a 3 on 3 game.
First time playing an actual game in a while. My post up ability and rebounding is still all there, but my timing was way off, a bit anxious. On 4 occassions I'd get a nice post up shot, then miss and rebound/tip my own miss like 3-4 times a row, missing all of em... oh well at least I can still grab boards Rodman stylee :)
Considering the fact I am some 20+lbs over my past playing bodyweights, I moved pretty well. Still feel too bulky though.

Man did that game gas me out, 30 mins non-stop, lucky the level of competition wasn't that good. Afterwards my whole body was pumped a bit like I had been lifting weights..especially my pecs, arms and VMO!
That should get the metabolism up a bit.

So I didn't get a chance to do any jump testing, but I felt a bit down today anyway. Will have to unload this week - drop the overall volume to allow me to freshen up. Also sprained the middle finger on my left hand, on the backboard going for a rebound!
 
Tuesday 26th April - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 2 Morning - Tempo and Energy Work - Microcycle 1

Lower overall volume, shorter runs, but less rest. Felt pretty energetic today, from all the nice sleep.

Workout Rating - 8.5/10
Workout time - 25 mins all up

Warmup

warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitLeg front to back and side to side

Run complex 50m forward and back x 5 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, repeat back to start

then 50m accleration runs to 60% speed 2x2


Tempo Runs + Energy Work

105+ metres @ 60% speed with proper standing start
Walk back to start = rest 1.5 mins
1) 22 secs
2) 21 secs
3) 20 secs

Felt good, loose and relaxed. No foot or shin issues. 105+ feels like a breeze after the 200+metre ones the last few weeks. Started to breath heavy on the 3rd run, but no burn.
 
JohnRobHolmes said:
dude, you train like i have never seen. where do you get all the energy? i guess you just gotta want it!
Click to expand...

energy? I wish :)
yeah I am motivated, and it's taken me a while to build up to this level of work capacity as well!
 
Tuesday 26th April - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 2 Evening - Upper - Microcycle 1

Went heavy today, but volume is way down. Good workout. Next week will still be low volume, but with an explosive/speed emphasis. Need to regain my upper body strength, but not sure if training once a week will be enough to do that, guess I will find out soon.
Some guy said I was looking bigger, well I'm lighter, leaner and more tanned, which maybe gives the illusion of more size I suppose :)

Bodyweight at gym - 219lbs
Workout time - 1.25+ hour
Workout rating - 8/10

General warmup - scapular pushups 3x10 different angles, from easy to the floor

Lower body prehab circuit - done inbetween warmup sets of upper body
1) Single leg toe curls on lying leg curl machine - 1 plate 2x10 --> up one rep each set
3) Seated Calf raise stretched ISO hold - 40lbs 2x1min


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 3 mins between each exercise

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

Warmups - explosive - Bar x10,x5, 95lbs 2x5, 135x3, x5, 165x3, 195x3, 225x2

controlled down, explode up
Rotation 1) 255lbs x 1
Rotation 2) 275lbs x 1 --> felt hard
Rotation 3) 260lbs x 1
Rotation 4) 285lbs x 1 --> right on the limit - 4.267 sec total time, 2.6 concentric
Rotation 5) 135lbs x 12 - cooldown

Not as strong as before, I have doubled 285lbs before. 275 and 285 were good hard strains. Strain ability is good, so next week I go to explosive triples to get my power up, and maybe combine with some ISO, while keeping volume low to keep the deload going.
Did a bit of waveloading today, love it, good way to get the body ready for heavy singles.

45 degree Chest Supported T-Bar Row - palms down grip

warmups - Bar 2x10, 25lbs 2x5, 45lbs 2x3, 70lbs 2x3, 90x3, 115x1

Rotation 1) Bar+135lbs x 2
Rotation 2) Bar+160lbs x 1
Rotation 3) Bar+145lbs x 3
Rotation 4) Bar+45lbs x 12 - cooldown


Standing Dumbell Curls

warmups - explosive 4kg x10, 15lbsx5, 25x5, 35x1+3sec ISO, 45x1+5sec ISO

One rep then lower to ISO hold at 90 degrees
Rotation 1) 50lbs x 1 + 10sec ISO
Rotation 2) 50lbs x 1 + 10sec ISO


SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches

All 5 Rotations - 15secs each side and stretch


CoolDown, Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each - only one set of each this week

Lying single crossbody lateral - warmup 2kg x 10
3 sec ISO hold at parallel each rep
A1) 6kg x 5 - up 1 rep


One Arm low pulley L-Flyes - warmup 10lb x 5
3 sec ISO hold at midpoint each rep
A2) 25lbs x 5 - up 1 rep

Scapular Dips - chest high, shoulders tucked, close grip
A3) BW+10lbs x 20 - up 10lbs + 5reps

-----

Dip - leg supported stretched ISO hold - 1min
Close grip pulldown leg supported stretch ISO hold - 1min
Shoulder Dislocates pec stretch with wooden staff

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

clip from today

Right click on clip and save to avoid errors

Bench single with 285lbs - good hard strain

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBench_285x1_26April05.mpg
 
Last edited:
Body starting to bounce back, van steering wheel much easier to turn today :)
I've always noticed a direct correlation between the perceived effort in turning that darn non-powered thing and the state of long term CNS recovery. Yet my waking pulse doesn't seem to tell me much other than metabolic rates?

Upper traps are very tight and sore for some reason?! Over active they are.
 
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