Creation of an Explosive Mofo - My Training Journal :)

[Numani]

Good squats there. But I notice that slight pause about mid way up and slight break in form(if u can call it that) where your knees move markedly forward. More evident on the second set.

I only mention it cos I noticed it on another squat video.
Whether theres something to correct or not I don't know. Good sets none the less.

 

[coolcolj]

355lbs, with quite a lot of bounce though

 

[coolcolj]

Good squats there. But I notice that slight pause about mid way up and slight break in form(if u can call it that) where your knees move markedly forward. More evident on the second set.

I only mention it cos I noticed it on another squat video.
Whether theres something to correct or not I don't know. Good sets none the less.

yeah that's my sticking point, hardest part of the squat due to leverage changes. I think it's just my body trying to get the hips further under the bar, otherwise I'd end up in a GM position and lose the lift.
Or I'm driving the hips forward like how one locks out a deadlift - sorta feels like that too.

Or it could be the double knee rebend habit from doing olys
The knees do the same thing there as you power up a clean or snatch - they rebend under the bar, prestretches the quads to generate more power

 

[coolcolj]

Thursday 29th September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 AM - Energy Work - Microcycle 4

Average session, felt a bit "heavy". Ran at another field, just below the one I have been using, a bit more secluded and flatter. Really windy though, hard running with a very strong crosswind!

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 - faster each run - 50m x 4 - 1min rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
25m straight run with side step to each side every 2nd step, 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


Energy Work

Agility complex @ 60-70% speed

50m run with side step to alternate side every 2 strides. Turn around
50m zig-zag runs with a 360 degree pivot at the end of each direction back to start

3 complex around 40secs each - 3 mins rest

rest 3.5 mins then
Tempo Runs 100 metres @ 70% speed

2 mins rest
1) 19+ secs
2) 20+ secs

achey lower inner shins after the agility runs, force absortion and strength there needs work, but not sure how one would attack that muscle.

Tempo runs quite a bit slower today compared to last week. Different field maybe the reason.


--------------

clip of some of the stuff I did today to give you an idea
you can see and hear how windy it was

Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_AgilityRunStuff_29Sept05.mpg

 

[coolcolj]

Thursday 29th September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3- Upper + Lower 2 - Microcycle 4

did this workout 1.5 hours after my running, which is not ideal, but I ran late.
Workout dragged a bit, didn't do much lower body work.

I also forgot to mention that this morning I did my usual jump and throw, and I'm pretty snappy feeling and can hit my target with ease first go. Well today I was sluggish and it took me 5 tries to get it! My fine motor control is trashed - definite sign of early over-reaching. I'm unloading next week anyway, and looking forward to getting away from strength and high rep work

Bodyweight at gym - 211lbs
Workout time - ?
Workout rating - 7/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) reverse hypers - BWx12
5) Hip abduction/adduction on Keiser air machine - Level 3/3 x12
6) 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 - 8 reps each, except cleans 5 reps, jerks 3 reps
7) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise - all stopped before I started to strain too much

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

Military Press - in Oly Shoes

Warmups - 45x12, 70x8, 95x1

rhythmic
Rotation 1) 105lbs x 16 (hard +1rep)
Rotation 1) 105lbs x 8

Lots of burn! Must get to 20reps. 2nd set was really hard due to the enormous pump and burn in my triceps and biceps

Pullups and Rows

warmups - Pulldowns 40kgx10, 55kg x 8

rhythmic
Rotation 1) Assisted pullups - 6plates x 9 - hard for some reason
rhythmic
Rotation 2) High Angle Standing DumbellRows to ribcage - thumbs facing, elbows out - 40lbs x 20 (+3reps)

time to add weight

Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 3kg x 12, 15lbs x 10,

rhythmic
Rotation 1) 25lbs x 15
Rotation 2) 25lbs x 10

up from 20lbs x 20

Standing Dumbell Curls

warmups - 3kg x 12, 15lbs x 10

rhythmic
Rotation 1) 25lbs x 15
Rotation 2) 25lbs x 10

up from 20lbs x 20

Prehab - rotated sets between each exercise in no particular order - 30secs to 1min rests

Toe curls on lying leg curl machine - 1plate x 12, single leg 1Px10
single leg style is way harder

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BW+10lbs x25 (+3reps)

Face Pulls - 30lbs x6, 60lbs x 25 (+5 reps)

Single Arm low pulley L-Flyes - 10lb x 6, 20lbs x 15
up from 15lbs x20


ISO Stretches - EQI

Pec/subscap stretched ISO hold - 6kg dumbell x 1min 10secs
while doing 5sec isometric pushes with the back of the head into the bench

External Hip Rotor Stretch ISO hold - 25lb dumbell x 1min 10secs

side of neck/trap stretched ISO hold - 25lb dumbell x 1min 10secs

Lat stretched ISO hold on chin bar - leg supported x 1min

these are helping a lot, noticeable on military presses. I can get the bar further behind my head, which should help my snatch and power jerks if I ever do them again. My lat flexibility is horrible, before I was 6 inches away from vertical when my arms are held overhead, now only 3 inches away. A reason why my 2 handed reach is an inch off from where is should be...
Playing BBall also has helped in this regard

 

[coolcolj]

Achey all over, but really sore triceps.
Not sure if I am getting leaner or not bodyweight seems to be rising lately, but my face sorta looks leaner - so says my girlfriend....maybe I'm gaining musclemass...

another 15 min brisk walk today with her

 

[HunterUk]

Am loving the videos you're posting, you're an inspiration

 

[coolcolj]

Am loving the videos you're posting, you're an inspiration

thanks

My upper body is still really sore, my upper back and triceps especially!

 

[coolcolj]

Upper body still a bit achey, and legs not quite snappy, but I feel semi-strong overall. Non-powered steering wheel in van very easy to turn etc, and I just feel fresher than I have in the past few Sundays

Absolutely gorgeous day! Warm, brighty blue sky, still air, and perfect temperature. Definitely a day to be spent outdoors, but I haven't decided what I'll do yet. I am unloading next week, and most probably doing more power and speed work. So either I chill out today, or do tempo energy work, or play BBall. Will grab a nap though and then my girlfriend will probably have a say after that....

 

[coolcolj]

Sunday 2nd October - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - BBALL - Microcycle 4

I decided to play BBall at an outdoor court, since I won't be playing any for the next few weeks. In hindsight I should have just chilled out with my girlfriend at the pool instead, and get recovered for the next power workout Tuesday...
Just hoped I'm not too banged up by then.

Bodyweight at home - 207.5lbs in shorts and t-shirt
Workout time - 45 mins
Workout rating - 7/10

Did my usual stuff at the BBall courts.

Felt better than last week and went a little harder. While I was pretty energetic, my jump is down about 1.5 inches and shooting was below average. Agility is much better though, and my one legged jump is up a bit, so it's not all bad, but I am definitely overreached.
Shins didn't hurt, but a slight ache on one layup jump.