Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Went for a 15+min brisk walk with the girlfriend
The last third is up a moderate slope. Felt it mostly in my hammies and spinal erectors..heh I walk like I sprint now

I will probbaly start doing this more regularly on my rest days, since it's much easier now that my body is used to sprinting.

 

[gjohnson5]

everything will make sense in time

LOL...

Satchboogie has a method for this and it's a calorie restricted diet with 2g primo a week... Maybe you should look him up

*ponder*

Why do I even bother...

 

[coolcolj]

Better deep sleep for 8 hours, had a waking pulse of 62, ate breakfast and went back to sleep (light sleep) for another 2 hours and waking pulse dropped to 56. Feeling groggy though, queezy.

Meh...spinal erectors are quite sore from the walk, and my calves and hammies to a lesser extent.

A bit wet, but no raining for the moment, if it stays dry then I'll do my tempo sprints.

 

[coolcolj]

Tuesday 27th September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 AM - Energy Work - Microcycle 4

Good session, once I warmed up. Feet were aching a bit before then.

Workout Rating - 8/10
Workout time - 35mins

Warmup

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

Slow Jog - faster each run - 50m x 5 - 1min rest

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, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 25m accleration runs to 70% speed x 2 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 70% speed from a proper standing start

rest = 3 mins

1) 43+ secs
2) 43+ secs
3) 45+ secs ---> last half hard

average time is down, hmm, I'm really not supposed to be running these too hard, but I gotta love the improvement in work capacity.
First run felt good, 2nd felt hard in the last third and the last one was pretty hard in the 2nd half, but not as bad as before.
Hammies and calves are smashed! Erectors were aching as well, which I haven't felt since I started running - so I'm extending more, but wether they should tensing as much is another question.

I filmed the runs and the deliberate snap off each stride looks pretty obvious..
but I don't seem to fully straighten out the push off leg.

 

[coolcolj]

here is the clip of the 200m tempo runs

Right click on link and save first to avoid errors

http://www.members.optushome.com.au/blitzforce/Movies/CCJ_TempoRuns_200m_27Sept05.mpg

and here is the frame sequence of the 2nd run, top row is the first half and bottom the end where I'm tiring
Well it looks like in some frames my legs does fully straighten out, I guess my camera just doesn't have the resolution to capture the full movement - only 15 frames per second

Also my legs is a bit bent when it passes under my body, a bad thing I guess?
Probbaly what causes that little bounce in my stride

 

[coolcolj]

double post

 

[Tagio]

LOL...

Satchboogie has a method for this and it's a calorie restricted diet with 2g primo a week... Maybe you should look him up

*ponder*

Why do I even bother...

if you keep track of ccj's goals, you'd know he's aiming for a bodyweight around 185 with a sub-10% bodyfat level. That's a typical weight-to height ratio for a 100m sprinter like Ato Boldon. Low bodyweight is not the way to move fast - sprinters are noticeably larger (and faster) than longer distance runners, for instance. You're also telling him to diet, when he's been slowly losing weight for months now. And to use drugs, which is not something he's interested in!

read the thread!

 

[coolcolj]

Tuesday 27th September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 - Upper + Lower 2 - Microcycle 4

Did this workout 2 hours after my running session.
Would have been a pretty good workout, but just before my squat worksets on squats this BB'er wanted to use the powerrack for squats as well, but I told him I'm benching here after my squats. Had a big confrontation with him over this. I mean there is a squat rack next door!! So I had to rush and do bigger jumps between the warmups which stuffed a possible bench PR!!!!! :swear:

Wasn't able to rotate between my bench and row sets like I normally do which messed up my rest periods and definitely wasn't as strong as a result.
If it was me back in my younger aggressive days, I would put a fist through his jaw and a knee through the groin, and a 45lb plate to head for good measure...

Bodyweight at gym - 208lbs
Workout time - 1 hour 30 mins
Workout rating - 7/10

General warmup -
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, and powerjerks - 10 reps each, except cleans 5 reps, jerks 3 reps
5) Siting in the bottom of a narrow stance fullsquat until heels get within a cm of the floor


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down, semi- explosive up - BWx8, Bar x8,
95x5, 135x5, 185x4, 225x4, 275x2, 315x1
frontsquats - Bar x 5, 95x4
wide stance squats - Bar x 5, 95x4

resting 3.5 mins
335lbs 2x3 (+10lbs) --> all out effort on last rep

Well that frigging BB'er messed up my mind set, but the squats felt good. Strong and pretty stable considering how smashed up my hammes, calves, lower back and core was from the running. But I had to lower faster on the last rep of every set to make sure I got em. The last rep was an all put strain through the sticking point, it was touch and go for a while, but I nailed it!
Pretty close to a PR as well I think.
Slight GM on some reps, but considering how tired my hammies were, that is to be expected.

clip
Right click on link and save first to avoid errors

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlySquats335_2x3_27Sept05.mpg

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

Warmups - Fast down, explosive up - Bar x10, 95lbs x 8, 135x5, controlled 185x4, 225x2

resting 3+mins
1) 265lbs x 2.5 --> long strain 3/4 of the way up
2) 265lbs x 1.5

up 10lbs from last week and felt I could have nailed it for a 2x3 PR but my warmups, form, control and groove was all messed by that BB'er!!!!
I had to rush through the warmups, and bigger jumps did not help.
All things considered I'm almost back to my best - after running and squats
as well

clip
Right click on link and save first to avoid errors

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_14inchGripBench_265x2.5_1.5_27Sept05.mpg

Dumbell Bent over Barbell Rows - palms facing, narrow to wide elbows out - Strict

warmups - explosive - total weight for dumbells - 60lbs x 8, 100x8, 130x4, 160x1

resting 3mins
190lbs in dumbells 3 x 3 New PR +10lbs

 

[coolcolj]

Very mild drained feeling, much less than before. Light to moderate sorness in my VMO, outer quads, upper hammies, spinal erectors and whole upper body.

15min brisk walk with girlfriend planned today

 

[d-dub]

Those squats looked good. Whats the previous 3 rep pr on those?