Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

crap sleep, minimally drained if at all, but I do feel like I got worked a bit.
Despite that the non-powered steering wheel in the van still feels quite light to turn, and a small jump I did this morning with minimal warmup felt explosive, unlike how I have felt in the last few weeks. Funny how when I do ISO paused and dive bombed squats, my jump just gets powered up

I need to get back more into that stuff where I hold an ISO up from the bottom and Reactive squats, those really see to help my standing jump and strength the most. Seems like my body prefers to jump with a step or runup more now, starting to rely too much on my reactivity for my liking.
Probably why my sprint starts feel so sluggish lately....

Whole body is sore! Lats, VMO, and hammies the most. Especially my upper hammies which feel pretty shredded. Pecs are still sore from a few days ago.

 

[coolcolj]

Gonna catch up on sleep today.
non-powered steering wheel in the van still feels light to turn though. Just amazes me the difference between when its hard to turn and now!

Whole body is still sore. My VMO, adductors, glutes and upper hammies are really sore, so much, that walking around and sitting down is painful! Musclemass has come back up a bit, bodyweight up half a pound or so

Gonna keep the deload going for another 2 weeks I think, because I was overreaching for quite a while. Will probbaly change things around for the next couple of weeks.

 

[coolcolj]

No BBall yesterday which is just as well, since my legs are still a bit sore. Not sure what my setup will be like this week, but I'm gonna try to aim for full recovery during this deload period if I can help it. So lower frequency.
Maybe I'll do upper body today and then explosive lower body and energy work on Wednesday.

Bodyweight still at 95kg 209lbs in underwear and waist at 37 inches straight out of bed this morning. So while I'm not any leaner, I'm not any fatter either with the increased starchy carb intake. At least it's good to know I can maintain my fat levels with less energy work and overall training.
And my legs seems to have gotten a lot bigger from the last workout, and the extra rest and carbs lately!

But I'm getting used to this bodyweight and fat % and I'm starting to feel fat and heavy again, which I am
So It's time I made my way down to 200lbs and a 35 inch waist

 

[coolcolj]

Late night, lot of stressing, when my desktop got hijacked by a spyware program! But nap made up for it.

I didn't end up training yesterday, because something came up that had me stressed and just not in the frame of mind to train. Plus I decided to stick to my current schedule.
Feel better for it though, all soreness is gone now. Feeling ready to go.

I may get this device later this year - to help measure barspeed and power outputs for exercise and jumps etc

http://www.maxrack.com/maxrackindex_files/powerfactor.htm

much cheaper than a Tendo or MicroMuscle lab, but it also doesn't have as much features. Price is good as though, especially compared to the tendo and MML. But the MML does have a few more features like 1RM prediction and optimal % training weights for various goals calculated by 2 loads to draw your force velocity curve, but it is over 5 times the price

Kirt here the General Manager of Max Rack or maker of Power Factor. The Power Factor unlike our competitors is being certified by an Exercise Physiologist to validate the accuracy of the calculations. The actual product will come with a 1 year guarantee so you don't have to wonder about the quality. It will have more features and function much easier than the competiors that are mentioned in this discussion. I hope you will give Power Factor a try and report back to me your thoughts. Kirt

100% MONEY BACK GUARANTEE. The first 1,000 units will begin shipping in Dec./Jan. We will begin accepting pre-orders on August 15, 2005. I believe the market is really going to like the Power Factor!

 

[coolcolj]

Tuesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 1 Morning - Energy Work - Microcycle 2

Ok session, not that great, didn't feel that loose, but again no foot arch tightness thanks to the massage I do on it as detailed last week I think.

Workout Rating - 7/10
Workout time - ?

Warmup

warmup - dynamic stretches and swings, foot massage, various hops in place in bare feet at home.

Slow Jog - 50m the walk back halfway and jog back to start . 1mins rest
Keep doing these until I start to feel loose and effortless - took 4 sets

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

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

50m straight run, 5 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 5m, then left to right 5m, rotate into backwards run 5m, walk back to start

then 50m accleration runs to 50% speed x2 - 1 mins rest


Tempo Runs + Energy Work

about 50 metres @ 60% speed with proper standing start
walk back to start = rest 1 min

8 runs - 9-10 secs

Felt a bit sluggish today, not as snappy as I like. Maybe due to the strength and hypertrophy work I did last week, and without the BBall over the weekend to get my body firing explosively again.
At least I didn't have any foot or shin issues, and form was good to boot.

I did shorter runs today, around 50m and shorter rests, which allowed me to practise my standing start more. Plus it didn't tire me as much, especially my core. So I felt good after the 8 runs, even though I did slightly more total meters than I usually run with the longer distances during the Deload period

 

[coolcolj]

Tuesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 2 - Upper Evening - Microcycle 2

Decent workout. My body and mind is really appreciating the lighter loads lately. Finally the lighter weights are feeling light on bench! That's something I haven't experienced in a while.

Bodyweight at gym - 215.5lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10

General warmup -
scapular pushups on bench 2x10, on floor 1x10


Rotating Sets between each exercise

Resting 1 -2 min on warmup sets and then 3 mins between each exercise

14 inch Grip bench - shoulder blades tucked - no leg drive

Warmups - Bar x15, 95lbs x 10, 135lbs 2x5, 165x3

About 62% AW - Controlled down, 2 sec pause, lightly supported on chest, explode up
Rotation 1) 165lbs x 10 (+10lbs) 44sec set time
Rotation 2) 165lbs x 10

On both sets the last rep was close to failure, but not as much burn as last week. Still hard though, especially breathing wise. 165lbs felt much lighter than it has in a while, just throwing it up. Reversal speed was pretty snappy during the warmups.


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - 20lbs x10, 40lbs x10, 80x10, 111x8, 131x5, 151x3

About 64% AW - Trying to keep back as horizontal as possible and pushing hips back. 2sec pause at the bottom, explode up
Rotation 1) 141lbs x 10 (+12lbs) 33sec set time --> just barely made last rep
Rotation 2) 141lbs x 8.5

Back is a lot weaker in relation to my bench muscles...
Quite a big difference in set times to the bench as well

Side of neck and trap stretches

10 sec stretches for each type and side between each set of the other exercises


Cooldown, Cuffs and stretches

Scapular Dip - warmup - on bench BWx10
BWx22 (+2reps) failure

High angle dumbell rows to outer rib cage - 25lb dumbells x20
pulling with mid traps and delts

FacePulls - warmup - 25lbs x 6
40lbs x 30 each side

Low Pulley L-Fyles - 10lbsx 5, 10lbs x 25 --> failure just about, killer burn!

Subscap rotation stretch ISO hold - 5kg dumbells x 1min (+1kg) ---> still too light

A few Upper body static stretches

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clip from today

Right click on clip and save to avoid errors

1st set of bench and rows - a long one at that
http://www.members.optushome.com.au...sed_14inchBench165x10_Rows141x10_12July05.mpg

 

[coolcolj]

Dry swollen lips, mild drained feeling, mild aches all over, except hammies which are moderately sore.
Non-powered steering wheel in van was moderately heavy to turn. So I did push myself a bit yesterday...

 

[coolcolj]

Thursday 14th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 2 - Lower - Microcycle 2

Nice productive workout, simple and sweet. Felt good even though I'm not really 100% fresh. Nice to get away from heavy fullsquats and do some explosive work - FUN!
Workout certainly smacked my hammies real good. I actually didn't notice my quads working till the lunges at the end.

Some guy came up to me and askedif I knew anything about training. He wanted to get his biceps bigger. I told him to do one workout where he does heavy sets of 3-4. And then next workout use a lighter weight, pause 2 second inbetween each rep and explode em up and make sure the sets go over 30secs.
After this the guy asks me to spot him with a weight he did 4 reps on his own, and then I had to help him on another 4....
See if he takes my advice, and not sure why he asked me anyway. Might be because I outweigh him by 50lbs! He did comment on how I had a bulky upper body, which I think is more to do with the top I had on

Bodyweight at the gym - 214lbs (in winter clothes)
Workout Rating - 8/10
Workout time - ?

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 4/4 x 10
5) 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 - 10 reps each, except cleans and jerks, 5 and 3 reps respectively
6) 4 sets of 15 ankle hops
7) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor - I have poor ankle ROM...

8) did a few bodyweight drop squats, then 3-4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps in various places and styles. Overall I didn't notice much of a difference from my previous highest jumps in the gym. I could still only touch my head on the ceiling on a standing jump. Was hoping to be able to pop it up a couple of inches. But a jump in the fire exit stairwell, where I can jump normally, I was a good 3 inches higher.
And I'm also wearing winter clothing which does add a couple of pounds of extra weight I think in a few weeks I'll be able to pop the ceiling panel up on a standing jump when I get back into the swing of it.

Rotating Sets between each exercise

Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise

Jumps - did 2 jumps before each set of each exercise. A standing 2 armed closed fist jump in the higher ceiling area, and a no arm swing standing jump in the normal area. Once I can't touch my head on the ceiling on the 2nd jump I stop everything.

Did notice I kept doing a secondary hop after each jump, maybe I'm too springy?
Also one of the later jumps felt like I was getting pulled up by a string, so effortless and floaty!

Drop/Reactive Squats - in Sneakers

Warmups - BWx5, regular - Bar x5, dropped - bar x5, regular getting faster - 95x5, dropped barx5, 115x3

halfway between a drop and reactive squat - medium stance to bottom of deep jump position - 52% of (85% BW+1RM)
Rotation 1) 115lbs x 5 --> wobbly form
Rotation 2) 115lbs x 5

using a wider stance than I have before, works better like this, sorta like a deep powerclean catch. Smacks the hamstrings real good! Sets of 5 was too much, I definitely fatigued on the 5th rep, so will stick with sets of 4.


Barbell Jumpsquats

continous
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 4

Pretty snappy reversal speed. Felt tired by the 5th jump, much lower, so will stick to sets of 4.


Cooldown

Wide stance mult-direction lunges. 3 reps each of the 5 directions, each leg
gentle static stretches at home after a hot shower

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clips from today

Right click on clip and save to avoid errors

DropSquats and JumpSquats
http://www.members.optushome.com.au...J_DropSquat115_2x5_JumpSquat25x5_14July05.mpg

standing vertical jump - not a good camera angle....
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_StandingJump_14July05.mpg

 

[coolcolj]

Feel a bit drained, dry sore lips, whole body is achey. Especially in my glutes, hammies, spinal erectors, calves and VMO.

Light RPE turning non-powered steering wheel in van. Now I found out that the effort in turning the thing is related to the air pressure in the tire..? Hmm so I guess that's why it felt light today, even though I'm a bit drained..so I it's probbaly that's not a valid reflection of fatigue anymore...

 

[coolcolj]

I had a nice long nap in the afternoon yesterday, but that certainly messed up my sleep last night. Felt crappy when I wolk up.
Kind of worn out I think. Waking pulse has been over 60 for a few days in a row now, not a good sign. It usually drops by 3 every day

Musclemass is certainly up in my upper body thanks to the high reps and long set times of the last 2 workouts. Very noticable in all my delts/traps and the side of my arms. Felt much stronger carrying some heavy things around today as a result

not sure what I'll do today, grab a nap then either play BBall or go do some energy work, or the gym....hmmm