Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Well I was supposed to start week 7 with my 2nd Upper body workout today, but felt a bit tired from work this morning so I knew I couldn't give it a good shake. So spent the afternoon sleeping instead

Must say my pecs have really blown up a bit, at least the lower half anyway from the benches I guess.
Was standing side-on to this chick I work with, this morning, about to leave for home, and noticed she was staring at my chest

 

[coolcolj]

Monday 1st November - General Workout - Week 7 - Day 1 - Upper Body 2 LOAD

This week I load up a tiny bit - up the volume etc
Good workout today. I do feel like I'm making progress

Workout time - 1 hour
Workout rating - 8/10

General Warmup

My usual, arm/ankle/hip rotations,and dynamic stretches etc

no rest
25lb barbell - Clean RDL + shrug onto Toes x10, Military Press x 10, GoodMorning onto Toes x10, Snatchgrip behind the neck partial press x 10

HangPowerClean+Power Jerk 25lb x10, 40x10
Hang PowerSnatch 40lb x5


Overhead Press in Chucks

Warmups - Bar x 3 position Iso hold for 6 secs each then x10, Dip Lockout hold x 10secs, PushPress 95lbs x3, 115lbs x3

Tempo - 30X0 - alternating sets with Chins 1.5mins rest between each

MilitaryPress 115lbs x5
PushPress 135lbs x3, 145x3, 155x3

MilitaryPress Triple Cluster set - Tempo 10X1
95lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps --> 10sec Lockout hold on last rep then lowered in 5secs

Felt good. Controlled slowish negatives all round on the wramups and main sets

Shoulder Width Chins

warmups - shoulder width chin style pulldowns to sternum - 25lb x3 position 6 sec ISO hold then x5, 35x3, 45x3, 55x3

Tempo 30X0 - alternating sets with Press 1.5mins rest between each

Normal Round bar - BW x3
Square Bar - partial L shaped grip - BW 3x3


45 degree Supported Rows- palms down grip

Warmups - 45lb x5, 90lbs x2

Tempo 30X0 - alternating sets with press 1.5mins rest between each

100lbs 3x5

Plyo Triple Cluster set - Tempo X0X0
70lbs x 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Tempo - 3010 50lbs x12


Bits and Pieces

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

30 degree Incline Dumbell Side raises - face down
Tempo 2010 8kg x10, x6
too heavy I think

Tricep Dips
tempo 31X0 BWx8

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

2sets --> BW x6 sec iso hold inch above floor, 3 reps, 6 sec iso hold, 3 reps

Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kgx5
2kg 2x10

Dumbell Cuban Raise Cleans
Tempo 1010 2kg x30

 

[delldell2]

So was that military press intensive clusters?

What do the face down raises do?

 

[coolcolj]

So was that military press intensive clusters?

What do the face down raises do?

Press clusters were more like speed sets, except the negative is controlled but still quick

hits the middle traps and rear delts, plus some other back msucles, just to balance the effects of benching

 

[coolcolj]

Wednesday 3rd November - General Workout - Week 7 - Day 2 - Lower Body 2 - Afternoon

A nice workout. A bit too long, but not too bad.
Oly form is coming along nicely, but still needs more work.
I'll post some clips later today, managed to capture a cutie as well

Workout Rating - 9/10
Workout time - 1hour 45mins


WarmupCoreWork + Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +15lbs x8
Incline situps x8, +15lbs x8 with Russian twists to each side at the top, arms held outstretched in front with plates.

rest - 45secs
Low ankle jumps - 2x10secs
Med ankle Jumps - 2x10
Bulgarian Splitsquat ISO hold - 40secs each leg (up 10secs)
Low Fullsquat Jump on toes x10


Olys

Warmups - QUite a few sets and reps with the bar, do Hang lifts, power and split jerks, squatcleans, powersnatch and overhead squats, drop jerks etc

Rest - 1 to 2 mins

PowerClean+ SplitJerk - 89lbs, 109lbs, 129lbs, 155lbs

rest - 1.5mins - All with hookgrip
PowerClean+ SplitJerk - 185lbs x 5 singles

Powerclean 185x5

Overall form is much better than last week, still need work on foot placement on the jerk, but it's coming along.
Shoulder flexibility is much improved, I have been shoulder dislocates every workout, and those overhead squats and squat snatches with the bar felt pretty good.


Full Olympic Squat + Light Bands - RAW - in Chucks

Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)

Warmup sets
Bar x10, Bar+bandsx5, 95+bands x3, x2, 135+bands x3
Tempo 10X0 rest - 2mins

155lbs+bands x3, 190+bands x3, 210+bands x3, 230+bands x3, 250+bands x3, 270+bands x3

rest 3mins then
triple cluster set - tempo X0X0
140+bands - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Total work tonnage = 5175lbs+bands (up 585lbs from last session )

Man did 270lbs with bands feel scary! The bands really catapulted the load downwards, had to put on the brakes hard at the bottom.


Bits and Pieces

Alternating sets between each exercise - 1min rest between

12inch Stepups
Tempo 10X0 +30lbs in dumbells 2x10 - each leg, explosive

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 2x6 - using hand to help

Single Leg Back Extensions
Tempo 20X0 2x12 - 6 reps each leg

Supported Hanging Leg raise curlup extensions
Tempo 2020 2x9, then angled to each side altenrating x10

-----------
then

Reverse Hypers
BW x12

 

[coolcolj]

PowerClean and SplitJerk clip - first is 155lbs and then rest is 185lbs. Holding onto bar in the rack now, which has stopped the bar looping forward and back, no more chest bruisining as well
SplitJerk form is better, foot placement needs work

Right click and save to avoid errors!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerClean+SplitJerks155_185_3Dec03.mpg

Band squats -190 and 270lb sets, plus the cutie I captured at the start
Squatted in Chucks BTW.

Right click and save to avoid errors!
http://www.members.optushome.com.au...lOlySquats_PurpleBands_190x3_270x3_3Dec03.mpg

 

[Lord_Suston]

oly lifts look very smooth on the clean, nice speed

 

[coolcolj]

thanks man

That is something I've been more aware of and actively trying to improve, now that I've seen the Ironmind tapes

I just have to keep in mind that these guys have been training for years with expert coaching so, I just need to put in the hours and drill the lifts and one day who knows, it might even look as good as theirs

 

[coolcolj]

Sunday 7th December - General Workout - Week 8 - Day 1 - Upper Body 1 DELOAD

Unloading this week. Volume reduction, slight increase in intensity
Damn I looked pretty damn beefy in the gym mirrors today
Not in a Bodybuilder way, but in a power/strength athlete style.

Workout time - 40 mins
Workout rating - 8/10


14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on bench - 3 static holds for 6secs each on the way down then x5,
95x5, 135lbs x3, x2

Tempo - 10X0 - alternating sets with rows 1.5 to 2.5 mins rest between each

14inch grip - 185lbs - 3 sec lockout hold then x 3
230lbs x2
235lbs x2 - bent bar flipped in my hands as I unracked it and it stuffed up my groove and I lowered the bar too high on the chest and wasted much energy getting it up, 2nd rep was slow!
230lbs x2 - smooth

Tempo X0X0
Plyo Triple Cluster set - 4 clusters - reversed an inch above the chest
145lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Work Tonnage = 3685lbs - up 170lbs from last session, but no eccentrics and iso holds etc

Hadn't benched at all since 2 weeks ago, but I'm stepping ever closer towards 315lbs


Rows
- alternating sets with bench 1.5 to 2 mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 6 secs each then x5, 35lbs x5, 50x5, 75x1
Tempo 30X0

75lbs 2x4 - had to work

Elbows out Single Arm Dumbell Rows
Tempo - 30X0 55lbs 2x5


Bits and Pieces

Dumbell Drop Catch Single arm Bent over Laterals
Tempo - X0X0 rest - 1min Warmup 1kgx5
3kg 2x10

45 degree Incline Dumbell Snatch raises - face down, thumbs up
Tempo - 3010 rest - 2mins 6kg 2x5

Dumbell Cuban Raise Cleans
Tempo - 10X0 3kg x30

High Pulley Face Pulls to Eyebrow
Tempo - 1010 15lbs x30

 

[coolcolj]

Ahhh I didn't realise how hard the face pulls from the top angle plus dumbell rows hit my erectors!

Plus those controlled eccentrics in the rows really worked my abs hard.

hmm was supposed to squat today...

I'm sore as a bitch, traps and back especially