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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
eccentrics = soreness 
I also don't train the exercises frequently enough, so I get sore. The last time I benched was 2 weeks ago.
I don't bother with supplements otehr than whey and fishoil, not worth it IMO.
Exactly that a static hold
I pause for 6 secs in 3 different parts of the ROM, same for rows
I also don't train the exercises frequently enough, so I get sore. The last time I benched was 2 weeks ago.
I don't bother with supplements otehr than whey and fishoil, not worth it IMO.
Exactly that a static hold
I pause for 6 secs in 3 different parts of the ROM, same for rows
coolcolj
New member
Monday 8th November - General Workout - Week 8 - Day 2 - Lower Body 1 - Afternoon DELOAD
Well I should have read the signs and did this workout tommorrow.
Sore upper body and residual CNS fatigue made the Powercleans really crappy. Squats were OK though, but it's usually speed-strength stuff that suffers first from mild CNS fatigue.
Workout Rating - 7/10
Workout time - just over 1 hour 20mins
Warmup+ CoreWork+Plyos
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
rest 45secs
Low ankle jumps - 1x10secs, 1x15secs
Med ankle Jumps - 2x10secs
Hang Power Clean from Pause
Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 109lbs, 119lbs
Hnag Powercleans - 155lbs x2
Rest - 2 mins
Lower to top of the knee, 3 sec pause, then explode
175lbs 3x2
Powercleans - 175lbs x2
5 Mid thigh Hang powersnatches with the bar
Only just made these, pretty crappy form. Just wasn't feeling in the groove - signs of mild CNS fatigue from yesterday. Plus sore and stiff upper bopdy muscles don't help.
Full Olympic Back Squats - RAW in Oly Shoes
Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5
Tempo 10X0 rest - 3.5 mins
275lbs x3
325lbs 3x2
Total work tonnage = 2775lbs (down 1310lbs from last session)
also no eccentrics as well etc
Squats didn't feel too bad, warmups set felt ok, so that told me my legs were ready to go. Erectors were a bit tight until the main worksets, strange
325 felt good, I didn't feel freaked out at all, probbaly because I didn't face the mirror
2nd rep of each set slowed a lot at the sticking point, but I was not too bothered by it. Form on 2nd set was a bit iffy.
Bits and Pieces
rest - 1min
Bulgarian Split Squats
Tempo 20X0 +44lbs in dumbells 1x10 each leg.
Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x6 - using hand to help
Bent Knee Supported Hanging side to side Pelvic twists
Tempo 1010 x10 each side
Basicly I hold my knees up at the top of a bent knee leg raise and then rotate my feet upwards to each side
Reverse Hypers
Tempo 1010 BW x12
Then layed over a swiss ball face down to stetch out the erectors and open up the spine =- felt good
Well I should have read the signs and did this workout tommorrow.
Sore upper body and residual CNS fatigue made the Powercleans really crappy. Squats were OK though, but it's usually speed-strength stuff that suffers first from mild CNS fatigue.
Workout Rating - 7/10
Workout time - just over 1 hour 20mins
Warmup+ CoreWork+Plyos
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
rest 45secs
Low ankle jumps - 1x10secs, 1x15secs
Med ankle Jumps - 2x10secs
Hang Power Clean from Pause
Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 109lbs, 119lbs
Hnag Powercleans - 155lbs x2
Rest - 2 mins
Lower to top of the knee, 3 sec pause, then explode
175lbs 3x2
Powercleans - 175lbs x2
5 Mid thigh Hang powersnatches with the bar
Only just made these, pretty crappy form. Just wasn't feeling in the groove - signs of mild CNS fatigue from yesterday. Plus sore and stiff upper bopdy muscles don't help.
Full Olympic Back Squats - RAW in Oly Shoes
Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5
Tempo 10X0 rest - 3.5 mins
275lbs x3
325lbs 3x2
Total work tonnage = 2775lbs (down 1310lbs from last session)
also no eccentrics as well etc
Squats didn't feel too bad, warmups set felt ok, so that told me my legs were ready to go. Erectors were a bit tight until the main worksets, strange
325 felt good, I didn't feel freaked out at all, probbaly because I didn't face the mirror
2nd rep of each set slowed a lot at the sticking point, but I was not too bothered by it. Form on 2nd set was a bit iffy.
Bits and Pieces
rest - 1min
Bulgarian Split Squats
Tempo 20X0 +44lbs in dumbells 1x10 each leg.
Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x6 - using hand to help
Bent Knee Supported Hanging side to side Pelvic twists
Tempo 1010 x10 each side
Basicly I hold my knees up at the top of a bent knee leg raise and then rotate my feet upwards to each side
Reverse Hypers
Tempo 1010 BW x12
Then layed over a swiss ball face down to stetch out the erectors and open up the spine =- felt good
Last edited:
coolcolj
New member
Squat workout clip from yesterday - 325lbs 3x2
Felt good, except form went off on 2nd set, not sure what happened, it's like I feel asleep or something...
Right click on clip and save before viewing to avoid errors!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FullOlySquats325_3x2_8Dec03.mpg
Felt good, except form went off on 2nd set, not sure what happened, it's like I feel asleep or something...
Right click on clip and save before viewing to avoid errors!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FullOlySquats325_3x2_8Dec03.mpg
Last edited:
coolcolj
New member
Cold Measurements
left and right side where applicable
2nd August 2002
180lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9 1/8
26th October 2002
192lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15 3/8 - 15 6/8
Shoulders - didn't measure
Neck - 16.5
Chest - didn't measure
Waist - 32.75
Hips/Glutes - 40.5
Thighs - 26.25 - 26.5
Knee - 15.5
Calves - 16.5 - 16.5
Ankle - 9 1/8
29th March 2003
205lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.5 - 12.75
Arms - flexed 15.75 - 16 1/8
Shoulders - didn't measure
Neck - 17
Chest - didn't measure
Waist - 35 to 36
Hips/Glutes - 42
Thighs - 27.5 - 27.75
Knee - 15.5
Calves - 16 3/4 - 16 3/4
Ankle - 9 1/8
---------------------------
Did some measurements today - right side only
9th December 2003
212lbs
Height - 5'9"
Wrist - 6 7/8 inches
Arms - 16 3/8 inches
Forearm - 12 7/8 inches
Waist - too big after meal Around mid 36 inches --> lots of erector growth
Hips - 42.5 inches
Legs - Just under 28.5 inches
Calves 17 1/8 inches!
Ankles - 9 1/8inches
I'm really surprised by the calf growth, wasn't so long ago they were 16 3/4 inches. I don't do any direct calf work, must be the combo of olys, sprints and ankle jumps
Arms are up as well without any direct armwork, I have had them at 16 1/4 before with alot of direct armwork, but then I stopped all upperbody work except presses and rows, plus some fat loss they shrunk down to 15 3/4 or something. This 8 week training cycle has brought them back up and then some without any direct arm work!
left and right side where applicable
2nd August 2002
180lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9 1/8
26th October 2002
192lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15 3/8 - 15 6/8
Shoulders - didn't measure
Neck - 16.5
Chest - didn't measure
Waist - 32.75
Hips/Glutes - 40.5
Thighs - 26.25 - 26.5
Knee - 15.5
Calves - 16.5 - 16.5
Ankle - 9 1/8
29th March 2003
205lbs
Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.5 - 12.75
Arms - flexed 15.75 - 16 1/8
Shoulders - didn't measure
Neck - 17
Chest - didn't measure
Waist - 35 to 36
Hips/Glutes - 42
Thighs - 27.5 - 27.75
Knee - 15.5
Calves - 16 3/4 - 16 3/4
Ankle - 9 1/8
---------------------------
Did some measurements today - right side only
9th December 2003
212lbs
Height - 5'9"
Wrist - 6 7/8 inches
Arms - 16 3/8 inches
Forearm - 12 7/8 inches
Waist - too big after meal
Around mid 36 inches --> lots of erector growthHips - 42.5 inches
Legs - Just under 28.5 inches
Calves 17 1/8 inches!
Ankles - 9 1/8inches
I'm really surprised by the calf growth, wasn't so long ago they were 16 3/4 inches. I don't do any direct calf work, must be the combo of olys, sprints and ankle jumps
Arms are up as well without any direct armwork, I have had them at 16 1/4 before with alot of direct armwork, but then I stopped all upperbody work except presses and rows, plus some fat loss they shrunk down to 15 3/4 or something. This 8 week training cycle has brought them back up and then some without any direct arm work!
Lord_Suston
New member
nice progress, Those oly lifts has some amazing carry over into other sports and even into recovery time
sinjinsmythe33
New member
even your wrist got bigger
coolcolj
New member
Lord_Suston said:
almost time for another batch of progress pics
Right now I'm at the heaviest I've ever been, even when I was fat with a 40+ inch waist I only weighed around 210lbs. So in 2 and bit years I weigh slightly more, but with vastly different body composition and greater strength/power. Althopugh my upper body isn't as strong as it should be.
Lord_Suston
New member
CoolColJ said:
almost time for another batch of progress pics
Right now I'm at the heaviest I've ever been, even when I was fat with a 40+ inch waist I only weighed around 210lbs. So in 2 and bit years I weigh slightly more, but with vastly different body composition and greater strength/power. Althopugh my upper body isn't as strong as it should be.
it is not like you focus on upper body, shit you barely bench and don't do direct arm work
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