Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Who knows, I know nothing about him, apart from what he has said on forums. He's specialist dunker. He obviously is a genetic freak of sorts, if he could dunk at 5'3" when he was 15, just like Spud Web..
How many 5'3" guys can do that, even now how many 5'7" guys can do that, maybe 1 in a million.
Doesn't look like he weighs much, is fairly lean and probbaly has naturally strong legs and obviously has good speed, so he has good power levels. I bet if he went to gym for a month, he'd be squatting double bodyweight real quick once he got used to squats, nobody who is weak will jump over 40 inches with a 2 legged jump. You either have it naturally, by nuture or you train for it. It would restore his jump back to where it used to be when he was younger for sure, probably due to the drop in hormones as he got older
That's why drugs make you stronger, thus more powerful and explosive...

Not all strong people will be powerful, but you won't find anyone who is powerful that will be weak. Just because they don't train with weights doesn't mean they won't be naturally strong or have gained strength by nuture. To be able to display that kind of power, requires a fast CNS with the ability to turn on a lot of muscle fibers quickly, that also means he will have the ability to generate and display great strength.

 

[coolcolj]

Same deal as yesterday, woke up early but went back to sleep, and felt ok after that. Blah, it absolutely poured rain last night, and is still sprinkling a bit.
Guess that means no running today
Legs and hips seem to be getting bigger everytime I play bball, from all the intense jumping and stuff. My waist is down an inch but my legs still measure 29inches....kinda looking Tom Platz like...

 

[coolcolj]

Tuesday 17th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 Morning - Tempo and Energy Work - Microcycle 2

Good session, despite the rain. Getting the new microcycle off to a decent start. Managed to spot a dry break in the rain to do my runs, field was waterlogged though. Time to get the fat burning back on track

Bodyweight at home - 216lbs
Workout Rating - 8/10
Workout time - 35 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 increasing in speed each run to 50% speed - 1.5 mins rest - 1 min 30secs all up each complex

3 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, rotate back to front and run 10m (47 secs total up to here)
walk 50m (30secs) then jog with gentle swerves to each side back to start

then 50m accleration runs to 60% speed x2 - 2mins rest


Tempo Runs + Energy Work

220+ metres @ 70% speed with proper standing start - 3x180 degree turns to make up the distance
rest 3 mins
1) 52 secs
2) 52 secs

Due to the puddles of water I had to do the runs up in the higher, but narrower end of the park. So I had to do 3 runs of the width of the field with turns to make up the distance, so I probbaly did run it a bit faster than before, since I did the same times. Wet field made it nice and soft, lucky my touch football shoes are water proof.
First run was smooth and effortless. 2nd one was quite a bit harder, but still good. Foot muscle were tightening up as it usually does when it gets colder, I've always had this.

 

[coolcolj]

Cute Olylifter, not bad...doesn't look too bulky

her on the right

 

[Tom Treutlein]

She is cute. Damn. I wish my girlfriend could do that.

 

[coolcolj]

Tuesday 17th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 Evening - Upper - Microcycle 2

Ok session I guess. Blarg - I just get so bored training upper body
tried some different stuff today, more speed/reactive type session.

Bodyweight at gym - 218lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warmup and prehab -

scapular pushups on bench 2x10

Toe curls on lying leg machine - 1 plate x10, single leg 1P x6, 2P x4
2 legs - 3Px 8
Haven't trained em in a few weeks, but tibs have gotten stronger!


Rotating Sets between each exercise

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

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

Warmups - explosive - Bar 3x8, 95lbs 2x5, 135lbs 2x5, 165lbs 2x4, 195x3, 225x3

Explosive, ISO at mid point, oscillatory isometrics
Rotation 1) 185lbs x 3+5 sec ISO+3 OI+press back to top
Rotation 2) 185lbs x 3+5 sec ISO+3 OI+press back to top --> tough

Went wider today 21 inch grip.

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

warmups - Explosive - Bar 3x8, +45lbs 2x5, +70lbs 2x3, +90lbs 2x3, +115lbs 2x1

Assuming bar weighs 20lbs

Explosive, ISO at top, oscillatory isometrics
Rotation 1) Bar+115lbs x 3+5 sec ISO+3 OI
Rotation 2) Bar+115lbs x 3+5 sec ISO+3 OI ---> ISO real tough


Standing Dumbell Curls

warmups - Explosive - 2kg x10, 4kg 2x5, 15lbs x5, 25x3, 35x3

Explosive, ISO at mid point, oscillatory isometrics
Rotation 1) 30lbs x 3+5 sec ISO+3 OI
Rotation 2) 30lbs x 3+5 sec ISO+3 OI


SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches

All warmup sets and Rotations - 5 to 10secs each side and stretch


CoolDown, Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each -

Lying single crossbody lateral - warmup 3kg x 6
oscillatory isometric at parallel each rep on the way down, and then back up
A1) 5kg x 8
B1) 5kg x 7

Low pulley L-Flyes - warmup 10lbs x 6
oscillatory isometric at mid point each rep on the way down, and then back up
A2) 20lbs x 7
B2) 20lbs x 4

Scapular Dips - chest high, shoulders tucked, close grip - warmup BWx10
A3) +15lbs x 15 - up 5lbs
B3) +15lbs x 15

Ballistic Dumbell Cuban Rotation + Press
A4) 20lbs x 8
B4) 20lbs x 8

Scapular Pushups
C4) BW x 20

Shoulder dislocate pec stretches with wooden staff

 

[Tom Treutlein]

Wait, wait. I'm sorry to be a prick CCJ, but I need to be immature for a second. Did anyone else laugh when seeing:

Heather Snethen - 52.5 Kg. Snatch

? 'cause I know I did.

And your organization is impressive, Colin.

 

[coolcolj]

No, must be just you

BTW she is the daughter of the head honcho of the US weightlifting organisation

 

[coolcolj]

Thursday 19th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 Morning - Tempo and Energy Work - Microcycle 2

Finally its dry, nice and sunny, but cold as hell. Me in my infinite wisdom decided to wear shorts to the park, and so I had to spend ages warming up!
Felt a bit flat today for some reason, but a productive session.
The muscles in my feet were tight and achey during the warmups, but felt fine during the runs.

Workout Rating - 7/10
Workout time - 45 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

50m jogs 4x2 - slowly increasing in speed

Run complex increasing in speed each run to 50% speed - 1.5 mins rest

3 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, rotate back to front and run 10m (47 secs total up to here)

then 50m accleration runs to 60% speed 2x2 - 2mins rest


Tempo Runs + Energy Work

105+ metres @ 70% speed with proper standing start
Walk back to start = rest 2mins
1) 22 secs
2) 20 secs
3) 20 secs
4) 20 secs
Did shorter runs today, which seem to work better with squats later in the day. Each run was progressively a bit quicker, but the 3rd and 4th run were starting to get hard in the last 20m, especially the 4th one.
Start still needs much work, as far as the timing of the arm swing and leg drive goes.

 

[coolcolj]

Thursday 19th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 Evening - Lower - Microcycle 2

Definitely felt tired and weakened from the sprints earlier in the day. I think I will need to rethink my schedule, even though technically I'm in mainteniance right now, but I'd still like to have high quality sessions.
Did too many exercises in this session...

Bodyweight at the gym - 218.5lbs (in winter clothes)
Workout Rating - 6/10
Workout time - ?

Warmup - Prehab

dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side

warmup complex with 25lb 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

mulit-direction lunge - 5 ways each leg, 2 reps each direction
Lateral stepup - 12inch step BWx10 each leg

Rotating Sets between each exercise

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

Full Back Squats - in Chucks - RAW

Warmups - alternating with frontsquats, explosive - BWx5, Bar x5, 95x3, 135x3, 185x3, 225x3, 255x2, 285x2, 315x1
frontsquats - Barx5, 95x3, 135x3, 185x3, 225x2

down fast, explode up - 78% of (1RM(385lbs)+85% of Bodyweight)
Rotation 1) 265lbs x 3 - 0.866, 0.933, 0.933 sec concentrics
Rotation 2) 265lbs x 3 - 0.8, 0.8, 0.866 sec concentrics
Rotation 3) 265lbs x 3 - 0.8, 0.8, 0.866 sec concentrics

Fullsquated in Chucks again, hmmm I just don't like it. Felt like crap, not as much leverage and stability, and I can't seem to get my hammies to fire like it does in Oly shoes. Just too quad and glute heavy! And my hammies are relatively weak, so I'll stick with olyshoes from now on.

Squats felt pretty heavy today, just felt tired from the sprints I did earlier. probbaly should not have gone up to 315lbs.
But bar speed surpised me a bit, went up 10lbs from 255lbs where I PR'ed with 3x3 - all reps in 0.8secs 2 weeks ago. Still managed to get 0.8 sec concentrics on half of the reps, considering how heavy it felt. Power levels are going up!!
Didn't lower em all that quickly today though. Stopped things at the 3rd set, was feeling run down by now.

I figure once I can do all sets with 275lbs in 0.8secs then my 1RM will be up 20-30lbs to 405-415lbs. Looking forward to the day when I can nail 315lbs for 0.8secs on 3x3, power should be more than reasonable by then


Single leg Split RDL - RAW in Chucks - Hookgrip

warmups - each side - 89x3, 155x2, 175x2, 195x1

Deadlifted up from floor on first rep, then lowered to just off the floor - explosive, 20 secs rest between each side
Rotation 1) 195lbs x 4 each side
Rotation 2) 195lbs x 4 each side

Up 10lbs from the last time I did em, felt OK.


Lat Machine Situp

warmups - BWx 5, 25lbs x3

Dumbell on chest, toes pressed into floor, down fast to just above parallel, explode up
Rotation 1) 65lbs x 4
Rotation 2) 65lbs x 4


Standing Single Leg Curl

warmups - 3plates x5, 5px3, 7Px1

Reactive - explode up so pad leaves the leg, absorbing it on the way down.
20 secs rest between each side
Rotation 1) 7plates x 3
Rotation 2) 7plates x 3


Cooldown, Prehab and ISO stretches

Seated Calf raise stretched ISO hold - 50lbs x 1min
External Hip Rotor stretched ISO hold - 25lbs x 1min each leg

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clip from today

Right click on clip and save to avoid errors

All 3 sets of 3 explosive squats with 265lbs in chucks - still doing that little good morning, seems to much worse in chucks though.
http://www.members.optushome.com.au...xplosiveFullSquats_chucks_265_3x3_19May05.mpg