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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
d-dub said:thats it, rub it in.
Looking real solid on the BO rows in that clip.
On the other hand I have crap genetics for big arms
The rows were on the limit, yet it doesn't look it on the video strange!
----
Sleep could have been better last night. Upper body still achey, as is my groin and posterior chain, but my legs and hips have a bit if the loose and snappy feeling, so I'm good to go.
coolcolj
New member
Thursday 25th August - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 3 Upper - Microcycle 3
Workout could have been way better had it not been for my blood sugar dropping down slowly. That's what you get for eating toast and a whey drink a few hours before training...
Weighed my lightest ever in the gym today, 210lbs on the dot!
Bodyweight at gym - 210bs in winter clothing
Workout time - 1 hour 50 mins
Workout rating - 7/10
Warmup - Prehab
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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
5) 4 sets of 15 ankle hops
6) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor
7) did a few bodyweight drop squats, and altitude drops off a 6inch step, then 4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps - only touching my head on the ceiling....
Then I focused on my form and boom I popped the ceiling panel up 2 inches with my head - NEW PR!! +2inches
Because of my blood sugar being on the low side, I feel there is probbaly another inch in me. Anyway I finally achieved my short term goal!
video of 2 jumps - 2nd one is lower
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_StandingJumpPR_25August05.mpg
Now I want to touch my head on the raised area of the ceiling which is another 12inches up. So based on today's jump, I need another 10 inches. Dropping another 20lbs of flab will go a long way towards getting there, and the rest I'll make up from power gains. I should have a legit 42+inch standing VJ by then
Rotating Sets between each exercise
Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise
Jumps - did a vertical jump before each set of each exercise. Once I can't pop my head through the ceiling panel I stop everything.
Drop/Reactive Squats - in Sneakers
Warmups - BWx5, bar x8, 70x5, 95x5
medium stance to bottom of deep jump position
Rotation 1) 135lbs x 4
Rotation 2) 135lbs x 4
Rotation 3) Did 2 Vertical jumps here and both were well below the ceiling - blood sugar drop making me weak..
135lbs is about the limit for me so I'll stay here for a while.
Barbell Jumpsquats
continous
Rotation 1) 25lbs x 4
Rotation 2) 25lbs x 4 --> Vertical jump before this set felt an inch lower
-----------------------------------------------
Rotating Sets between each upper body exercise
Submaximal - Resting 1 min on warmup sets and then 2mins between each exercise
Military Press - in Oly Shoes
Warmups - 45x12 70x8
rhythmic
Rotation 1) 95lbs x 16(+1 rep)
felt much stronger, probbaly can do 20reps with this weight
High Angle Standing DumbellRows to ribcage - thumbs facing
warmups - 7gx12, 30lbs x 8
rhythmic
Rotation 1) 40lbs x 16 (+1rep)
pulling up with lower/mid traps and side/rear delts
Low angle Dumbell decline Tricep Extensions - palms facing
warmups - 4kg x 12, 15lbs x 8
rhythmic
Rotation 1) 20lbs x 16 (+1rep)
felt easy
Standing Dumbell Curls
warmups - 4kg x12, 15lbs x 8
rhythmic
Rotation 1) 20lbs x 16 (+1rep)
Cuff stuff
Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx30 (+6reps)
WOah! Way stronger than last week, could have gone for another 5 maybe!
Time to add weight me thinks
Face Pulls - 25lbs x10, 50lbs x 20 (+5 lbs)
Single Arm low pulley L-Flyes - 10lb x 5, 15lbs x16 (+1rep)
ISO Stretches - EQI
Subscap/pec stretched ISO hold - 7kg dumbells 2x10secs, 7kg x1min
Side of neck/trap stretched ISO hold - 7kg dumbell 2x10secs, 30lb x 1min
Workout could have been way better had it not been for my blood sugar dropping down slowly. That's what you get for eating toast and a whey drink a few hours before training...
Weighed my lightest ever in the gym today, 210lbs on the dot!
Bodyweight at gym - 210bs in winter clothing
Workout time - 1 hour 50 mins
Workout rating - 7/10
Warmup - Prehab
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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
5) 4 sets of 15 ankle hops
6) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor
7) did a few bodyweight drop squats, and altitude drops off a 6inch step, then 4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps - only touching my head on the ceiling....
Then I focused on my form and boom I popped the ceiling panel up 2 inches with my head - NEW PR!! +2inches
Because of my blood sugar being on the low side, I feel there is probbaly another inch in me. Anyway I finally achieved my short term goal!
video of 2 jumps - 2nd one is lower
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_StandingJumpPR_25August05.mpg
Now I want to touch my head on the raised area of the ceiling which is another 12inches up. So based on today's jump, I need another 10 inches. Dropping another 20lbs of flab will go a long way towards getting there, and the rest I'll make up from power gains. I should have a legit 42+inch standing VJ by then
Rotating Sets between each exercise
Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise
Jumps - did a vertical jump before each set of each exercise. Once I can't pop my head through the ceiling panel I stop everything.
Drop/Reactive Squats - in Sneakers
Warmups - BWx5, bar x8, 70x5, 95x5
medium stance to bottom of deep jump position
Rotation 1) 135lbs x 4
Rotation 2) 135lbs x 4
Rotation 3) Did 2 Vertical jumps here and both were well below the ceiling - blood sugar drop making me weak..
135lbs is about the limit for me so I'll stay here for a while.
Barbell Jumpsquats
continous
Rotation 1) 25lbs x 4
Rotation 2) 25lbs x 4 --> Vertical jump before this set felt an inch lower
-----------------------------------------------
Rotating Sets between each upper body exercise
Submaximal - Resting 1 min on warmup sets and then 2mins between each exercise
Military Press - in Oly Shoes
Warmups - 45x12 70x8
rhythmic
Rotation 1) 95lbs x 16(+1 rep)
felt much stronger, probbaly can do 20reps with this weight
High Angle Standing DumbellRows to ribcage - thumbs facing
warmups - 7gx12, 30lbs x 8
rhythmic
Rotation 1) 40lbs x 16 (+1rep)
pulling up with lower/mid traps and side/rear delts
Low angle Dumbell decline Tricep Extensions - palms facing
warmups - 4kg x 12, 15lbs x 8
rhythmic
Rotation 1) 20lbs x 16 (+1rep)
felt easy
Standing Dumbell Curls
warmups - 4kg x12, 15lbs x 8
rhythmic
Rotation 1) 20lbs x 16 (+1rep)
Cuff stuff
Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx30 (+6reps)
WOah! Way stronger than last week, could have gone for another 5 maybe!
Time to add weight me thinks
Face Pulls - 25lbs x10, 50lbs x 20 (+5 lbs)
Single Arm low pulley L-Flyes - 10lb x 5, 15lbs x16 (+1rep)
ISO Stretches - EQI
Subscap/pec stretched ISO hold - 7kg dumbells 2x10secs, 7kg x1min
Side of neck/trap stretched ISO hold - 7kg dumbell 2x10secs, 30lb x 1min
coolcolj
New member
These 2 guys there are gym instructors, I know them pretty well.
Just general chitter chatter, about how I'm jumping higher than before
Well I'm probbaly good for another 1-2 inch ontop of that jump yesterday by the end of the microcycle, then I should get at least another 6inches from dropping 20lbs of fat. Then another 3 or more inches from general strength/power/reactivity gains when I get back into that stuff full on once I'm lean. So 42inch is realistic for me IMO
Plus I can still lean down to 180lbs, good for another 3inches perhaps, if I need a better power to weght ratio...
Just general chitter chatter, about how I'm jumping higher than before
Well I'm probbaly good for another 1-2 inch ontop of that jump yesterday by the end of the microcycle, then I should get at least another 6inches from dropping 20lbs of fat. Then another 3 or more inches from general strength/power/reactivity gains when I get back into that stuff full on once I'm lean. So 42inch is realistic for me IMO
Plus I can still lean down to 180lbs, good for another 3inches perhaps, if I need a better power to weght ratio...
its amazing what you can do once you have the strength base. Power to weight ratio is where its at for vert.
Im buying a squat rack for home, and gonna try get the squat up this offseason.
I can get my hand over the rim from standing jump (1 step 2 foot). This makes sense, my vert is only 25 inch, so 2ft jump, plus 2ft arms approx + 6 ft tall = just above 10ft.
I think if you had arms as long as mine you would dunk with ease
Im buying a squat rack for home, and gonna try get the squat up this offseason.
I can get my hand over the rim from standing jump (1 step 2 foot). This makes sense, my vert is only 25 inch, so 2ft jump, plus 2ft arms approx + 6 ft tall = just above 10ft.
I think if you had arms as long as mine you would dunk with ease
coolcolj
New member
d-dub said:its amazing what you can do once you have the strength base. Power to weight ratio is where its at for vert.
Im buying a squat rack for home, and gonna try get the squat up this offseason.
I can get my hand over the rim from standing jump (1 step 2 foot). This makes sense, my vert is only 25 inch, so 2ft jump, plus 2ft arms approx + 6 ft tall = just above 10ft.
I think if you had arms as long as mine you would dunk with ease
Well I certainly paid my dues bumping up my squat over the first 2-3 years of training without worrying about my speed or jump, especially doing the Smolov squat cycle - Only did it for 4 weeks, but I gained something like 50-60lbs from it!
So much so I was overtraining a lot of that time, but easing back off that has added a kind of long term deload effect.
But remeber when you squat, you can use your slow twitch fibers to help you to lift the weight as well. So it doesn't always help everyone equally
You got to have the proper nervous system wiring to make it work for you.
Some of that is genetic, fast CNS - quick reflexes and all, but mag/reactive work helps a lot.
---
Tell me about it! There are a few guys I used to play with that were 1-2 inches taller than me, but had a reach 6 inches higher! One half-asian guy who was 5'10" could get his whole hand above the rim with a one step 2 legged jump. He had about a 34inch one step jump if my calculations are correct. Most people 5'10" and above with a 36inch VJ would be dunking...ugh
That gym instructor guy in the clip above is about 6 foot or 6'1" and his reach is like 9inches higher than mine. That would be like me playing on a 9'3" rim!
coolcolj
New member
Sunday 28th August - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - Speed - Microcycle 3
Down 2lbs from last week, lightest bodyweight this year, haven't measured my waist though.
Bling Bling - lighter, more powerful and faster!
Not bad considering the lack of food and sleep the last couple of days...
I'll do one more week of Deload/Power work and then back into another microcycle I think.
Bodyweight at home - 207.5lbs
Workout Rating - 8/10
Workout time - 50 mins including warmups
Warmup
warmup - dynamic stretches and swings, foot massage, various hops in place in bare feet at home.
Slow Jog - 50m x 4 - walks back to start doing Dorsiflexion drills - 1mins rest
Jog 25m - sideways run 5m each side - backwards run 5m - x 3 complexes - 1mins rest
Rotating Sets between each exercise
Resting 1 min on warmup sets and then 3 to 4 mins between each exercise
Altitude Drops - onto balls of feet, sticking the landing into a deep jump position
warmups - a few bodyweight drop squats, off 2 steps x 3, 3 steps x 3, 4 steps x 1
on concrete - 4 steps = 26-27inches
Rotation 1) 4 steps x 3
Rotation 2) 4 steps x 3
Rotation 3) 4 steps x 3
Rotation 4) 4 steps x 1 --> collasped onto heels, game over
Felt even better than last week, rock solid and stable. But the next step up is like 34inches, and still getting a good training effect here anyway, so will stay here for the time being.
Hops on/off a 6inch step - max reps in 10secs
warmups - 3 sets of 5
Rotation 1) 18
Felt even faster than last week, but no rep change. Just did one set to get me primed up, I'm about as good on em as I'll ever get. Until I'm really lean that is
50 metre sprint - from proper standing start - sprint spikes
warmups - start into 5m burst, jog 5m then acclerate 10m x 2 sets
concaved field - first 25m 2-3 degree uphill, the rest 2-3 degree downhill
Rotation 1) 6.75 secs NEW PR!!
Rotation 2) 6.68 secs NEW PR!! -0.17 secs
Rotation 3) 6.9 secs
Boom - felt a lot faster today. Still not quite having that 6th gear yet, but much better than last week.
Start and accleration was a lot more torquey, like someone strapped on a bigger "engine" . Lots of wind roar across the face!
Much better drive, body felt like it was at a 45 degree angle for double the length of time compared to last week. Start was different, but still felt like I catapulted out.
Top speed phase still not great, traps feel a bit tense, but legs were kicking out even straighter than last week.
Goal is 6 secs, that will give me a good chance of cracking 7secs in a 60metre race. With another 20lbs of flab to drop, just a matter of time
No Shin pains at all - damn body adapted fast! Off course that 2lb drop in bodyweight probably helps more than I realise, and better warmup today as well.
Down 2lbs from last week, lightest bodyweight this year, haven't measured my waist though.
Bling Bling - lighter, more powerful and faster!
Not bad considering the lack of food and sleep the last couple of days...
I'll do one more week of Deload/Power work and then back into another microcycle I think.
Bodyweight at home - 207.5lbs
Workout Rating - 8/10
Workout time - 50 mins including warmups
Warmup
warmup - dynamic stretches and swings, foot massage, various hops in place in bare feet at home.
Slow Jog - 50m x 4 - walks back to start doing Dorsiflexion drills - 1mins rest
Jog 25m - sideways run 5m each side - backwards run 5m - x 3 complexes - 1mins rest
Rotating Sets between each exercise
Resting 1 min on warmup sets and then 3 to 4 mins between each exercise
Altitude Drops - onto balls of feet, sticking the landing into a deep jump position
warmups - a few bodyweight drop squats, off 2 steps x 3, 3 steps x 3, 4 steps x 1
on concrete - 4 steps = 26-27inches
Rotation 1) 4 steps x 3
Rotation 2) 4 steps x 3
Rotation 3) 4 steps x 3
Rotation 4) 4 steps x 1 --> collasped onto heels, game over
Felt even better than last week, rock solid and stable. But the next step up is like 34inches, and still getting a good training effect here anyway, so will stay here for the time being.
Hops on/off a 6inch step - max reps in 10secs
warmups - 3 sets of 5
Rotation 1) 18
Felt even faster than last week, but no rep change. Just did one set to get me primed up, I'm about as good on em as I'll ever get. Until I'm really lean that is
50 metre sprint - from proper standing start - sprint spikes
warmups - start into 5m burst, jog 5m then acclerate 10m x 2 sets
concaved field - first 25m 2-3 degree uphill, the rest 2-3 degree downhill
Rotation 1) 6.75 secs NEW PR!!
Rotation 2) 6.68 secs NEW PR!! -0.17 secs
Rotation 3) 6.9 secs
Boom - felt a lot faster today. Still not quite having that 6th gear yet, but much better than last week.
Start and accleration was a lot more torquey, like someone strapped on a bigger "engine" . Lots of wind roar across the face!
Much better drive, body felt like it was at a 45 degree angle for double the length of time compared to last week. Start was different, but still felt like I catapulted out.
Top speed phase still not great, traps feel a bit tense, but legs were kicking out even straighter than last week.
Goal is 6 secs, that will give me a good chance of cracking 7secs in a 60metre race. With another 20lbs of flab to drop, just a matter of time
No Shin pains at all - damn body adapted fast! Off course that 2lb drop in bodyweight probably helps more than I realise, and better warmup today as well.
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