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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Thursday 12th May - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 3 Morning - Tempo and Energy Work - Microcycle 1
Just kept things easy today, apart from the standing long jumps
Bodweight at home - 215lbs
Workout Rating - 8/10
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
Hops On/off a 5inch step x 10
3x3 submaximal standing long jumps
1) the worked up to a maximal standing long jump in my studded touch football shoes - 10 jumps
got 107 inches - 8 feet and 11 inches New PR!! +4 inches
up from 8 feet 7 inches on the 6th March - 2 months ago, weighing 221lbs, the last time I did em.
Just about matches my all time best of around 9 feet at 192lbs, and much leaner than I now. At 23lbs heavier, I guess I'm much more powerful now. When I get down to 190lbs, I should blitz that easy, should be over 10 feet by then.
Smacked the hammies a bit, but the landing feels easy and smooth now. It used to be jarring a few months ago.
50m Runs increasing in speed each run to 50% speed - 1 min rest
2 runs x 3
then 50m accleration runs to 60% speed x2
Tempo Runs + Energy Work
105+ metres @ 60-70% speed with proper standing start
Walk back to start = 1.5 mins rest
x 2 runs
Just kept things easy today, apart from the standing long jumps
Bodweight at home - 215lbs
Workout Rating - 8/10
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
Hops On/off a 5inch step x 10
3x3 submaximal standing long jumps
1) the worked up to a maximal standing long jump in my studded touch football shoes - 10 jumps
got 107 inches - 8 feet and 11 inches New PR!! +4 inches
up from 8 feet 7 inches on the 6th March - 2 months ago, weighing 221lbs, the last time I did em.
Just about matches my all time best of around 9 feet at 192lbs, and much leaner than I now. At 23lbs heavier, I guess I'm much more powerful now. When I get down to 190lbs, I should blitz that easy, should be over 10 feet by then.
Smacked the hammies a bit, but the landing feels easy and smooth now. It used to be jarring a few months ago.
50m Runs increasing in speed each run to 50% speed - 1 min rest
2 runs x 3
then 50m accleration runs to 60% speed x2
Tempo Runs + Energy Work
105+ metres @ 60-70% speed with proper standing start
Walk back to start = 1.5 mins rest
x 2 runs
coolcolj
New member
Thursday 12th May - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 3 - Lower Evening - Microcycle 1
Good workout today. I mentioned earlier that due to how light the non-powered steering wheel in the van was feeling, I figured my CNS was up, and I was strong today. Well I was right, even after the standing long jumps and sprints this morning
I was gonna do some ab work, but they are aching bad from the standing long jumps this morning! Need to warmup my abs the next time I do em...
Bodyweight at the gym - 218lbs
Workout Rating - 9/10
Workout time - 1.5 hours
Warmup - Prehab
dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side
warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 5 to 8 reps each
stand on Wobble board - 2x30secs - made my hips feel nice
mulit-direction lunge - 5 ways each leg, 2 reps each direction
Moderate width Lateral stepup - 12inch step BWx10 each leg - nice hammie pump
Full Back Squats - in Oly Shoes - RAW
alternating sets with frontsquats
Warmups - Semi Explosive - BWx5, 95x5, 135x3, 185x3, 225x3, 255x2, 285x2, 315x1, 335x1
frontsquats - Semi Explosive - Barx5, 95x5, 135x3, 185x3, 225x2, 255x2
Controlled
Rotation 1) 365lbs x 2 Equals PR at lighter bodyweight 1.53 and 1.8sec concentrics - 3.2 sec total time on 2nd rep
Rotation 2) 335lbs x 2
Rotation 3) 335lbs x 2 --> better form
Squats felt a bit lighter than in a while, and boom, equaled my old PR, with better form, 5lbs lighter, an inch smaller waist, and it felt easier too, some gas left in the tank for maybe a triple. Not bad considering I already did standing long jumps and sprints this morning!
Still did a slight good morning though, due to me not sitting back on the way down and pushing through my feet, and weak hammies. On the 335lb single during the warmups, I locked my back angle and push through my feet and could feel my hammies work hard, so the good morning thing I do is a definite hammie weakness.
Stopped after 3 worksets, didn't want to generate too much fatigue, especially with all the ISO stuff I wanted to do at the end of the workout.
Looks like 405lbs is not that far away, even on a caloric deficit and one workout a week, plus running and BBall! Will shoot for a triple with 365lbs next microcycle. Even the frontsquats during the warmups felt way easier than before.
Single Leg Standing Leg Curl
warmups - 5 plates x 5, 8plates x 3
no rest between each side - 3sec ISO at the start of each rep
Rotation 1) 10 plates x 3 + ISO
Rotation 2) 10 plates x 3 + ISO
wish I had a GHR unit...
Cooldown, prehab and ISO stretches
Bulgarian splitsquat stretched ISO hold - BW x 35 secs
Seated Calf raise stretched ISO hold - 100lbs x 1min
RDL snatch grip stretch ISO hold - bar x 35secs to the floor
External Hip Rotor stretched ISO hold - 25lbs x 1min each leg
Reverse Back extensions - BWx12
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
Full Squats - 365x2
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_365x2_12May05.mpg
Good workout today. I mentioned earlier that due to how light the non-powered steering wheel in the van was feeling, I figured my CNS was up, and I was strong today. Well I was right, even after the standing long jumps and sprints this morning
I was gonna do some ab work, but they are aching bad from the standing long jumps this morning! Need to warmup my abs the next time I do em...
Bodyweight at the gym - 218lbs
Workout Rating - 9/10
Workout time - 1.5 hours
Warmup - Prehab
dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side
warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 5 to 8 reps each
stand on Wobble board - 2x30secs - made my hips feel nice
mulit-direction lunge - 5 ways each leg, 2 reps each direction
Moderate width Lateral stepup - 12inch step BWx10 each leg - nice hammie pump
Full Back Squats - in Oly Shoes - RAW
alternating sets with frontsquats
Warmups - Semi Explosive - BWx5, 95x5, 135x3, 185x3, 225x3, 255x2, 285x2, 315x1, 335x1
frontsquats - Semi Explosive - Barx5, 95x5, 135x3, 185x3, 225x2, 255x2
Controlled
Rotation 1) 365lbs x 2 Equals PR at lighter bodyweight 1.53 and 1.8sec concentrics - 3.2 sec total time on 2nd rep
Rotation 2) 335lbs x 2
Rotation 3) 335lbs x 2 --> better form
Squats felt a bit lighter than in a while, and boom, equaled my old PR, with better form, 5lbs lighter, an inch smaller waist, and it felt easier too, some gas left in the tank for maybe a triple. Not bad considering I already did standing long jumps and sprints this morning!
Still did a slight good morning though, due to me not sitting back on the way down and pushing through my feet, and weak hammies. On the 335lb single during the warmups, I locked my back angle and push through my feet and could feel my hammies work hard, so the good morning thing I do is a definite hammie weakness.
Stopped after 3 worksets, didn't want to generate too much fatigue, especially with all the ISO stuff I wanted to do at the end of the workout.
Looks like 405lbs is not that far away, even on a caloric deficit and one workout a week, plus running and BBall! Will shoot for a triple with 365lbs next microcycle. Even the frontsquats during the warmups felt way easier than before.
Single Leg Standing Leg Curl
warmups - 5 plates x 5, 8plates x 3
no rest between each side - 3sec ISO at the start of each rep
Rotation 1) 10 plates x 3 + ISO
Rotation 2) 10 plates x 3 + ISO
wish I had a GHR unit...
Cooldown, prehab and ISO stretches
Bulgarian splitsquat stretched ISO hold - BW x 35 secs
Seated Calf raise stretched ISO hold - 100lbs x 1min
RDL snatch grip stretch ISO hold - bar x 35secs to the floor
External Hip Rotor stretched ISO hold - 25lbs x 1min each leg
Reverse Back extensions - BWx12
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
Full Squats - 365x2
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_365x2_12May05.mpg
Last edited:
coolcolj
New member
this article goes into a bit about what I have been experiencing myself as far as leaning up while actually having more total calories
http://www.t-nation.com/readTopic.do;jsessionid=1C1532885F36AA67CE34930B1D46FF03.hydra?id=628588
http://www.t-nation.com/readTopic.do;jsessionid=1C1532885F36AA67CE34930B1D46FF03.hydra?id=628588
coolcolj
New member
Giovanno "The Alleyvator" Soenotaroeno
another genetic feak for the collection
5'7" Dutch dude with hops! He says he first dunked at 5'3" at 15 y.o!
Has won many dunk comps. Peak VJ, was 46-50, now at 26 years old more like 41-47inches according to him - running I suspect
check the clip of him on a TV show dunking in a studio - - he does a one hand cufffed windmill...
http://videos.streetballvideos.net/hollandsport_30-1-2005.wmv
another genetic feak for the collection
5'7" Dutch dude with hops! He says he first dunked at 5'3" at 15 y.o!
Has won many dunk comps. Peak VJ, was 46-50, now at 26 years old more like 41-47inches according to him - running I suspect
check the clip of him on a TV show dunking in a studio - - he does a one hand cufffed windmill...
http://videos.streetballvideos.net/hollandsport_30-1-2005.wmv
coolcolj
New member
Sunday 15th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - BBALL - Microcycle 2
Went to the same outdoor court as last week, the one with the lower ring.
Cold today, so I spent longer warming up, winter is approaching.
Ok session, not as good as last week's but some better in some areas.
Combo of crap sleep, heavy food from the party and near max squats 3 days ago
I can feel my fat loss slowing down, so I'm looking forward to upping the volume of tempo work again, especially the 200+m metre runs which help a lot.
Bodyweight at home - 215.5lbs
Workout time - 1hour
Workout rating - 7/10
started with easy dribbling and shooting for 30 mins. Then progressed to more intense stuff. 50% of the session was jumping, dunk attempts.
More intense post moves this week. Wind/stamina is definitely up.
Jump was a bit down overall, an inch I think, but one legged jump was up an inch, it felt much better, springy and relaxed. Just need to bump it up another 3 inches to where it belongs. It was close to my standing VJ today, but then again all the other jumps were down a bit too.....
Even then I felt like my legs were more confident in absorbing the force of my moves and cuts at higher speed, so that's a good sign. More snappy and poppy
Standing long jumps from 3 days ago helping here and my one legged jump????
Guess I'm still recovering from the heavy squats 3 days ago. I figure like before, next week my body will bounce back higher
In this new microcycle I think I will try not doing any heavy squats and see what happens. Just explosive squats with and without bands in the 65-80% area.
Went to the same outdoor court as last week, the one with the lower ring.
Cold today, so I spent longer warming up, winter is approaching.
Ok session, not as good as last week's but some better in some areas.
Combo of crap sleep, heavy food from the party and near max squats 3 days ago
I can feel my fat loss slowing down, so I'm looking forward to upping the volume of tempo work again, especially the 200+m metre runs which help a lot.
Bodyweight at home - 215.5lbs
Workout time - 1hour
Workout rating - 7/10
started with easy dribbling and shooting for 30 mins. Then progressed to more intense stuff. 50% of the session was jumping, dunk attempts.
More intense post moves this week. Wind/stamina is definitely up.
Jump was a bit down overall, an inch I think, but one legged jump was up an inch, it felt much better, springy and relaxed. Just need to bump it up another 3 inches to where it belongs. It was close to my standing VJ today, but then again all the other jumps were down a bit too.....
Even then I felt like my legs were more confident in absorbing the force of my moves and cuts at higher speed, so that's a good sign. More snappy and poppy
Standing long jumps from 3 days ago helping here and my one legged jump????
Guess I'm still recovering from the heavy squats 3 days ago. I figure like before, next week my body will bounce back higher
In this new microcycle I think I will try not doing any heavy squats and see what happens. Just explosive squats with and without bands in the 65-80% area.
Last edited:
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