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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
HP_816 said:CCJ. i already know that you've commented on this before somewhere in this LONG thread, but since im not a plat member and cant search your thread....
but i was wondering. what is the proper grip width for a standing military press, if you dont mind you can go specific about your form.
well I normally mark my thumbs off the smooth area in the middle, this is the perfect grip for me, it allows me to keep my elbow tucked in, and my shoudler squeezed and locked back tight, just like a powerlifter style bench actually
And you can do the same things as a powerlifter style bench, ie bending and pulling the bar apart lightly to keep things tight etc
also work on your scapulars with scapular pushups and dips, and yopur cuffs, they really help for stability
coolcolj
New member
thumbs abiut 2-3 inches off the side of the shoulder, what I do is get into teh position of the press at the bottom, but without the bar and pull in everything tight, and then use that grip width
yeah my elbows are directly under wrists, but elbows kept in, you get a nice strong drive. You can feel bad stretching forces on the shoudler when you go wider. Going too narrow is hard on the wrists
yeah my elbows are directly under wrists, but elbows kept in, you get a nice strong drive. You can feel bad stretching forces on the shoudler when you go wider. Going too narrow is hard on the wrists
coolcolj
New member
Some dunks from a friend - he used to play semi pro BBall in Europe, as a point guard, but he's just started to compete in Olylifting fulltime.
He was 80kg 176lbs there at 181cm - 6 feet
he's been training for a while though, over 10 years I think. I remeber him telling me he had a lot of results with those computer controlled isokinetic machines - he was able to dunk it easy after a few months on em at one of those centres. Owns and has used a vertimax.
LOl I think he's done every type of training method ever invented to get his jump up
he has a 37inch standing vertical jump now, at 210lbs or so, maybe close to 38-39 inches now after he started training fulltime for olylifting ;D
recent stats
BW: 94-97kg 207-213lbs
Snatch: 115kg (training: 110kg) 253lbs
Clean & Jerk: 145kg (training: 140kg) 319lbs
Power Clean: 135kg 297lbs
Power Snatch: 100kg 220lbs
Clean: 145kg 320lbs
Front Squat 1rm: 170kg 374lbs
Back Squat 1rm: 200kg 440lbs
Bench 1rm: 160kg 352lbs
Vertical Jump: 37in
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I transfered a couple of dunking clips from my old video tapes so I figure I would post it here as well. It's pretty poor quality though.
It's exactly from 10 years ago and I was about 15-20kg lighter.
Also I feel the O'lifting has helped my jumping already!! I only dunk off 2 legs now but I can do it really effortlessly. My standing vertical jump is a couple of inch better than it use to be despite the added weight. I did some nice dunks off of vert today actually, even one with 2 hands which I had never done before. I will have them taped next time.
right click and save
http://www.members.optushome.com.au/coolcolj3/Movies/dunksclip95_0001.wmv
He was 80kg 176lbs there at 181cm - 6 feet
he's been training for a while though, over 10 years I think. I remeber him telling me he had a lot of results with those computer controlled isokinetic machines - he was able to dunk it easy after a few months on em at one of those centres. Owns and has used a vertimax.
LOl I think he's done every type of training method ever invented to get his jump up
he has a 37inch standing vertical jump now, at 210lbs or so, maybe close to 38-39 inches now after he started training fulltime for olylifting ;D
recent stats
BW: 94-97kg 207-213lbs
Snatch: 115kg (training: 110kg) 253lbs
Clean & Jerk: 145kg (training: 140kg) 319lbs
Power Clean: 135kg 297lbs
Power Snatch: 100kg 220lbs
Clean: 145kg 320lbs
Front Squat 1rm: 170kg 374lbs
Back Squat 1rm: 200kg 440lbs
Bench 1rm: 160kg 352lbs
Vertical Jump: 37in
------
I transfered a couple of dunking clips from my old video tapes so I figure I would post it here as well. It's pretty poor quality though.
It's exactly from 10 years ago and I was about 15-20kg lighter.
Also I feel the O'lifting has helped my jumping already!! I only dunk off 2 legs now but I can do it really effortlessly. My standing vertical jump is a couple of inch better than it use to be despite the added weight. I did some nice dunks off of vert today actually, even one with 2 hands which I had never done before. I will have them taped next time.
right click and save
http://www.members.optushome.com.au/coolcolj3/Movies/dunksclip95_0001.wmv
coolcolj
New member
some quote from the same guy
also, I remeber him telling me, he had a test done, back in his BBall playing days, where you do a jump on a contact mat or something he came up at a calculated 72% Fast twitch ratio. He had a guy with him that measured at 90%, off course this guy could jump and dunk any which way
And the interesting thing he also told me once about some one of the black guys on his BBall team, this guy was squatting over 400lbs within a few sessions, even though he had never squatted before. Guess that's why he can really jump
also, I remeber him telling me, he had a test done, back in his BBall playing days, where you do a jump on a contact mat or something he came up at a calculated 72% Fast twitch ratio. He had a guy with him that measured at 90%, off course this guy could jump and dunk any which way
And the interesting thing he also told me once about some one of the black guys on his BBall team, this guy was squatting over 400lbs within a few sessions, even though he had never squatted before. Guess that's why he can really jump
coolcolj
New member
d-dub said:
I asked him - he said
How tall are you BTW?
------
waist down a smidgen under 38inches - and bodyweight 97.5kg 214.5lbs this morning! Finally under 215lbs. I ate quite a bit yesterday in terms of calories, but spread over 6 meals, still got leaner though. As far as what I ate -
1) Whey+glucosamine+MSM+chondritin powder drink, cereal+oak milk
2) 2 barbecued sauages+ 2 whole grain bread
3) some slices of barbecued pork + veges
4) 6 barbecued chicken drumsticks + some tomatoes/veges
5) handful of raw walnuts
6) 2 steaks + veges
Minimal starchy carbs though, that's the key, allows one to eat more. I only have em in the morning and after training. I just eat till I'm semi-full, and then find after 5-10mins I actually feel full, seems to be a lag before the brain signals full
Also nothing kills the appeptite like a handful of raw walnuts! Yeah barbecued a whole lot of stuff over the weekend to last the week
coolcolj
New member
IF anyone is wondering about these isokinetic machines
they are basicly machines, that are computer controlled, and they change leverage of the exercise, so that your pushing with the same amount resistance throughout the range of motion. ie instead of getting easier up at the top of the squat like it does in a free barbell squat, the machine increases resistance so you have to push with the same amount of resistance all the way through, not unlike adding bands and chains to a squat I guess
Also since it is computer controlled, the computer is adjusting things on the fly to make sure your always working at max power/velocity for your goals etc, and records your force/power curves and so on. There are some centers in the US that have these machines, some called "Vert" I was reading about a few years back
But basicly it allowed him to get stronger, and increase his rate of force developement at the same time. Thus adding "stiffness" to balance all the elastic/reactive work he got from BBall
Also I remeber watching a TV show on em once, it's like having a Tendo/Muscle Lab strapped to a machine with variable leverage and speed that is computer controlled. There is no eccentric, 100% concentric. If you stop halfway through the movement, the machine stops.
And yes you can set the speed. So say you set the speed to a certain slow amount and generate a force output, if you slowly increase speed over the weeks while maintaining this same force, then your power is up!
That's how Dr Squat described em in his book "Power
they are basicly machines, that are computer controlled, and they change leverage of the exercise, so that your pushing with the same amount resistance throughout the range of motion. ie instead of getting easier up at the top of the squat like it does in a free barbell squat, the machine increases resistance so you have to push with the same amount of resistance all the way through, not unlike adding bands and chains to a squat I guess
Also since it is computer controlled, the computer is adjusting things on the fly to make sure your always working at max power/velocity for your goals etc, and records your force/power curves and so on. There are some centers in the US that have these machines, some called "Vert" I was reading about a few years back
But basicly it allowed him to get stronger, and increase his rate of force developement at the same time. Thus adding "stiffness" to balance all the elastic/reactive work he got from BBall
Also I remeber watching a TV show on em once, it's like having a Tendo/Muscle Lab strapped to a machine with variable leverage and speed that is computer controlled. There is no eccentric, 100% concentric. If you stop halfway through the movement, the machine stops.
And yes you can set the speed. So say you set the speed to a certain slow amount and generate a force output, if you slowly increase speed over the weeks while maintaining this same force, then your power is up!
That's how Dr Squat described em in his book "Power
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