Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Wednesday 19th November- General Workout - Week 5 - Day 3 - MedBall Throws+Tempo Runs- Late Afternoon

Session time - 40 to 45mins

Warmup
Low ankle jumps 2x15
Medium 2x10
High 3x5
Hip Flexor static stretch - 2x30secs each leg
A few vertical jumps

Overhead MedBall Throws

rest - 2mins
12lb MedBall - 5 sets of 3 throws - 1st set at 50% intensity
5-10 secs between each rep to gather ball

Form and power much better this session!
But need to throw it up more vertically.
I still haven't gotten around to getting a lighter medball. Which will be good for warmup and contrast work with the heavier ball.
Next week I'll go to 4x4.

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 3, 30 secs rest between each.
Sets - 4, 3 minutes between each

Right VMO semi-cramped up after the 2nd set. I wasn't sure if I would continue or not, but after massaging it a bit I continued on.
3rd set went OK, but it still felt knotted up. Then after the 4th set it felt fine. Strange..
Anyway next week I might go up to 5x3s. Then after that I'll crank up the distance to 5x250m, before dropping back down for some speed work

 

[coolcolj]

Form on the medball throws much better today, than last session

Right click and save to avoid errors!

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_OverheadMedBallThrow_12lbs_19Nov03.mpg

 

[Becoming]

Nice job CCJ... I remember doing lots of those throws in track... I think I will be getting a med ball and maybe a sandbag for some similar stuff soon....

 

[coolcolj]

I can feel the power surging through my veins...ahhh sleep is such a wonderful drug

Now I'm finally making the gains I should have been!

 

[coolcolj]

Thursday 20th November - General Workout - Week 5 - Day 4 - Upper Body 2

If a workout can be crappy and decent at the same time then today was it. CNS was fine, but body was half asleep until the last half of the workout. It was a humid day today, but the damn air conditioning in the gym made getting warmed up hard.

I really am beginning to hate this gym! Only good thing is the bumper plates. Miss the old gym

Once I got into the iso holds/ballistic stuff, I started working up a sweat and things felt better then. Will have to restructure things in future.

Workout time - 40-50 mins
Workout rating - 7/10

Square Bar Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 25 x5, 35 x5, 45 x5 - different pulldown machine. Iso hold for 5 secs then one chin on normal bar, 2 singles

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Square Bar - BW 3x3

Can't do these in power rack anymore..low roof.. so had to use crossbar on smith amchine. Just not the same. can't even my chest to the bar...


Dips

warmups - 14inch grip bench - Bar x 5 sec iso holds in 4 posiitons then 10 reps, Bar x 5, pushups on bench - 5sec iso hold in 3 positions then 5 reps, 10 sec static hold at dip lockout, 10 sec iso hold at bottom of dip then one rep. 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3

not that explosive

Plyo 45 degree Supported Rows- palms down grip

Warmups - Bar+45lbsx5

Tempo 1010 - alternating sets with press 1.5mins rest between each

Bar+90lbs 2x5
Tempo - 2020 Bar+45lbs x12

took it easy


MilitaryPress

Warmups - Bar x10
Tempo - 1010 - alternating sets with rows 1.5mins rest between each

95lbs 2x5

damn that felt heavy, lose it fast!


Bits and Pieces

Did a bunch of stuff, didn't really time the rest periods, but were pretty brief. Jumped from sets to sets

Dumbell Shrug Rows
30lbs x10, 35lbs x10

Dumbell Drop Catch Single arm Bent over Laterals
1kgx10, 2kgx10
really activates the whole shoulder even if the weight is light!

Plyo Pushups
Pushups using same grip as 14inch benchpress, exploding into air, landing an inch above the floor

set1 - 5 sec iso hold inch above floor, 5 reps, 8 sec iso hold, 5 reps, 5 sec iso hold, 3 reps

set 2 - 5 sec iso hold, 5 reps, 5 sec iso hold, 3 reps.

gets the sweat pouring! Triceps pumped up!

30 degree Incline Dumbell Side raises - face down
7kg 2x9

 

[coolcolj]

Training must be working, because I felt damn explosive today, upperbody wise at my part-time job


effortless!

 

[Becoming]

I felt damn explosive today, upperbody wise at my part-time job


effortless!

What do you do at your job?

Good job on the lifts... You are always giving me ideas about how to work little plyo twists into things....

 

[coolcolj]

I have 2 jobs, main one is CD mastering, and I have a part-time job delivering papers. ie have to pickup and carry them in bulk bundles, wrap em, and then deliver/throw em. So I get lots of sumo dead practise

There are a few buildings that require me to throw maximally
The distance I have been able to throw em, has been steadily going up. And getting less fatiguing
Hard job for the traps, plus the van doesn't have power steering, so it's like an extra upperbody+power workout for me to deal with
Good pay though!


Also picking up a tan from all the outdoor stuff I've been doing

 

[Becoming]

That sounds pretty fun, seeing how far you can hurl peoples pile of newspapers..... I'd like to see the looks on their faces as you launch a pile of papers at them... lol

 

[coolcolj]

only thing is that it does chew into my recovery, especially CNS wise. And I have to keep my shoulders healthy. Does train my cuffs nicely as half the throws I do Are backhand (external rotation)