Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Woot! Finally 8 solid hours of sleep...
Upper back, serratus and posterior chain (glutes) still a bit sore. I didn't realise how much the serratus were being used in holding and throwing things until today, very obvious because of the soreness in them. And a muscle in my upper back was firing a lot lately too, something it hasn't done before.
Upper body felt strong and throwing was very explosive.

weighed 94.5kg 207.9lbs straight out of bed in underwear

Up half a kg from this time last week, after the day long carb up yesterday, leaner but bigger. Will have to take some progress picks to make sure I am leaner, but I do look leaner in the mirror, skinfolds seem to be tighter and girlfriend likes what she sees
Still fat off course, but muscle mass is definitely up - shoulders, traps, outter triceps, quads, hams and hips. 1-2lbs of muscle spread over the whole body it seems.

Medium carbs today. 30+ min walk planned for this afternoon

 

[coolcolj]

A little achey, but not too bad.

weighed 94.9kg 208.78lbs straight out of bed in underwear

Filled out even more...I'm now heavier than I was 7 weeks ago, but leaner. Guess I've piled on a ton of muscle. I don't look as big as I weigh though, I'm heavier than a lot of the bigger BB'er types at my gym that dwarf me.

See how I jump today...if it dries up

 

[coolcolj]

Sunday 27th November - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - Jumps - Microcycle 5

It was wet and the local indoor court is all booked out with some other sports league games. So I just did some jumping at home, in the garage...

Warmups - usually dynamic stretches and stuff
Then a bunch of standing long jumps and vertical jumps of all types. Standing long jump seemed to be way down from the last time I did em, but it wasn't easy to jump all out on a pebble surface vs on grass with studded shoes. It was 1.5 feet down and I was much heavier back then!

One step vertical jump + 3 continous jump and reaches x 5 sets

Shins aching after 5th set. Legs were a bit heavy and pumped feeling. Lots of VMO tension.Not bad, hard to tell how high I was jumping though relative to normal. Probbaly lower due to the bodyweight gain.

 

[coolcolj]

Sleep wasn't bad, but I feel a bit crappy anyway. A bit tired, and a moderate drained feeling. Looks like it's time to deload and become "fast twitch" again.
Sore all over.

weighed 94.2kg 207.24lbs straight out of bed in underwear

Gonna tweak the diet a bit this week to see what happens.
Raining so no walking this morning, but I don't feel like it anyway. Probably cut back on it during the next 3-4 weeks to allow the posterior chain to recover better.

Lower back has been tightening up a bit laately, gonna have to get back on the ab work again to balance things out.

 

[coolcolj]

On those closegrip triangle pushups, where I got 30 reps last workout. That's after some military presses too.

It turns out that there is 135lbs at the top and 150lbs at the bottom of the exercise for me at around 205-208lbs bodyweight. About 66%. Hmm speed weight %

I wonder if I can actually closegrip bench 135lbs with a barbell for at least 30 reps?
Then a 315lb closegrip isn't too far away...

 

[coolcolj]

Nice amount of sleep, over 8 hours total, but I feel a bit funny..
At least I have no major soreness.

weighed 93.1kg 204.8lbs straight out of bed in underwear

Back on low carbs and lowered the calories a bit. Lost a lot of water weight from yesterday, look much slimmer. About time I got back under 92kg...

 

[coolcolj]

Tuesday 29th November - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 2 - Upper + Lower Strength - Microcycle 5

Not bad, hard workout, but stronger for sure. Going all paused ISO style reps today on main worksets. The theory is I get the benefits of max effort style work with less weight, improve starting strength, strain ability, beef up the stretch range of the muscles (except on rows), and can focus on my form much better. Time under tension is much better as well, so I can keep the overall volume nice and low. I keep the warmups explosive and divebombed to maintain or even enhance my power, reactivity and force absorbtion.
My system and CNS is pretty balanced now, so this is the right approach for me at this time.

Dropped the snatchgrip deads to deload a bit.

Bodyweight at gym - 208lbs
Workout time - 1 hour 30mins
Workout rating - 8/10

General warmup -
1) dynamic swings etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 1min
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - explosive and divebombed up to 185lbs (except frontsquats more controlled down), then just controlled and explode up
rest - 1min between earlier sets, 2-3mins between later sets
BWx5, Bar x5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2
Frontsquat - Bar x5, 95x3, 135x3, 185x3
Wide stance fullsquats - Bar x5, 95x3, 135x3,

Controlled down, 3 sec Hold at bottom, explode up - rest 4.5 mins
1) 295lbs x 3 --> Hard strain on last rep
2) 295lbs x 2

controlled down, explode up
3) 225lbs x 6

Definitely stronger, was powering up the warmups like nothing. Changed my form a bit, closer shoulder width stance, and feet more straight ahead. Nailed my VMO and hammies much more, with less glutes.
Wasn't sure what weight to use, to get 2-3reps, but I figured with a rep calculator that a 6-8RM load would be about right and I was spot on
Was pleased with the 3rd rep on the first set, normally I would have crashed and burned at the sticking point a few months ago, but I was able to power up keep the force going and blast through.


clip of all worksets - right click on link and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlySquats295_Paused_225x6_29Nov05.mpg


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Rotating Sets between each upper body exercise

Resting 1.5 min on warmup sets and then 3.5 mins between each exercise


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

Warmups - Bar x15 (last 5 reps drop/catch style)
explosive - 95lbs x 10, 135x8, 165x5, 195x2, 225x1

controlled down, 3 sec ISO hold an inch above the chest , explode up
Rotation 1) 245lbs x 3 (+1rep) --> last rep ballbusting strain, uneven lockout
Rotation 2) 245lbs x 2 --> hardstrain on last rep --> Volume PR

Sweet, stronger once more. 225lbs on the warmups is feeling much faster, almost speed weight.
Worksets were hard, but I got it. I was stuck on the 3rd rep of the first set, but after concentrating on the triceps and bringing in my elbows a bit, the bar starting moving. Right side locked out first though.
Lesson learned, so on the 2nd set I lowered the bar lower and kept the elbows further in, focused on the triceps more, and powered up the 2nd set. Probably would have done the first set much easier and cleaner with the same form. Anyway I'm going up in weight next week. Aim to to head up to 275lbs for 2 sets of 3. Then I'll take a crack at 315lbs, and hopefully double it, that will be a nice 50lb gain from where I was a few months ago

First set was quite long, over 20secs, well over max effort time range...guess I need to stick to doubles.... Up the weight to 255lbs next workout.

clip of all worksets - right click on link and save first to avoid errors
http://www.members.optushome.com.au...16inchGripBench245x3_x2_ISOPaused_29Nov05.mpg


Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - explosive/divebombed - Bar+45lbs x8, +70x5, +90x3, +115x1, +125x1

controlled, 3sec ISO hold at the top
Rotation 1) Bar + 135lbs x 4 (+1rep) --> very hard strain on last rep
Rotation 2) Bar + 135lbs x 3 --> hard strain on last rep --> Volume PR

Quite hard, posterior chain was tensing something fierce on the 2nd set. Time to go up in weight, and onwards toward 4 plates. I don't think I've seen anyone use more than 3 plates at my gym...

 

[coolcolj]

Not enough sleep, took ages to fall asleep, and then had to get up early...
But I'm carbing back up tonight so good sleep should follow.
Shoulder girdle, glutes, upper hammies, adductors and quads still a quite sore.
Went for a 12min walk yesterday, for a bit of active recovery

weighed 93.3kg 205.25lbs straight out of bed in underwear

LOL bodyweight has been creeping up 0.1kg everyday the last 3 days of low carbs. WTF. Guess I'm not really in a calorie deficit even at around 1500 calories...or some funny stuff is going on in my body
Hmm well I'm making some nice gains in strength right now, best gains in a while, and I seem to be leaning up at the same time, so I guess I'm not gonna fiddle around with things too much. Amazing what a difference more protein and proper diet setup makes even with low calories. I'm training no differently to last year more or less, but the gains are way better!
I just may reach my goal of a 405lb closegrip bench, but while weighing under 190lbs...that would be pretty cock diesel, hope my squat can keep up...

 

[coolcolj]

Thursday 1st November - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 3 - Energy Work - Microcycle 5

Nice session. Warm and sunny. There was a athletic chick there with her dog, doing situps and stuff too

The prime times in the warms were feeling strong and springy. First time since I started doing em. Just felt strong all round actually.
Hmm paused squats make my knees feel really good and strong....must be the loaded stretching at the bottom..

Workout Rating - 8/10
Workout time - 25 mins

Warmup

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

Slow Jog - 50m x 4 - 1.5 mins rest, 25-35secs duration each, getting faster and springy

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
15m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs

2 sets - 5 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies + 5 easy vertical jumps, landing semi deep and absorb + 3 point start into 40m accleration runs to 70% speed - 1mins rest

then rest 3mins

Tempo Runs + Energy Work

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

rest = 3 mins
1) 43.7 secs
2) 50 secs
3) 48+ secs

wasn't focused on times today, just trying to stay as relaxed as possible everywhere and springing on each step, snapping the arms. Felt strong. The times were what I was doing 6 months ago, but no where near as tiring! I am certainly getting better all the time.
Going back to 2 runs and easy like today for the next 2 weeks to keep deloading. Then ramp back up to 4 runs and faster.

 

[coolcolj]

Thursday 1sth December - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 3 - Upper + Lower Prehab/Depletion - Microcycle 6

Did this 2 hours after the above running session.

Good session. Certainly feeling stronger than last week, same bodyweight as well.

Bodyweight at gym - 209lbs
Workout time - 1 hour 50 mins
Workout rating - 8/10

General warmup -
1) dynamic swings etc
2) reverse hypers - BWx10
3) back extension BWx5 + 4 twisting to each alternate side
4) Situp complex on swiss ball
5) 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 3 reps, jerks 1 rep

Rotating Sets between each upper body exercise - all stopped short of failure

Resting 1 min on warmup sets and then 3 mins between each exercise

Standing Military Press - in Oly Shoes

Warmups - semi-explosive 45x10, 70x5, 95x5, 115x5, 135x3

Explode up, controlled down
155lbs x 7 (+5lbs)

Presses finally feeling lighter. Just about back to my best, now to get this up to 10 reps, and 225x2 should be mine! Probably around the same time I hit 315x2 on closegrip bench as well

clip - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPress155x7_1Dec05.mpg

Shoulder width Pullups

warmups - Pulldowns 35kgx10, 50kg x 5, 75kg x 2, Pullup x2 singles

explode up, controlled down. Keeping shoulders down and back
BW x 10

first 7 reps were fast, got up high to upper chest level, the rest were much slower and lower, chin at bar. Stopped there as I didn't want to grind out the reps after 10.

Dip Shrugs

warmups - lockout hold BWx10secs + 4reps,
BW x 38 NEW PR! +1rep

triceps failing, not able to keep arms locked

High angle rows - pulling with lower/mid traps and delts

warmups - 35lbs x 5
45lbs x 21

Closegrip Triangle Pushups

warmup - BW x 4
BW x 27
couldn't match last week's 30 reps, collasped from burn

Decline Dumbell Tricep Extensions
warmups - 2kgx12, 22lbs x8, 35lbs x3

40lbs x 6

Dumbell Curls
warmups - 2kgx12, 22lbs x6, 30lbs x3

35lbs x 7


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

Wide multi-direction lunge - 5 ways each leg, 3 reps each direction- 2x20lb dumbells. 1min rest between each leg

Hip abduction/adduction on Keiser air machine - Level 3/3 x15, level 4/4 x 25 (+5reps)

Single leg back extension - BWx4, +10lbs x 10 (slight hold at top) each side.

Standing Single Leg curl - 4plates x 8, 6P x 20 (+5reps) - deadstop
finally making progress

Toe curls on lying leg curl machine - 1plate x 15, 1 legged - 1plate x 15 (+3reps) each leg - deadstop

Lat Machine Situps - 35lb dumbell on chest x 8 with 3sec ISO at the bottom of each rep

Single Arm face Pulls - Keeping shoulders down and back when pulling back, 3sec hold each rep - 50lbs x 15 - feeling real light now

Cuban Rotation Dumbell raises - face down on 60 degree incline bench
- 2kg x 5, 3kg x 20 (slight hold at top), 3kg x12 (2sec hold at top)

Dumbell FrontRaises - Thumbs Up to Parallel - Keeping shoulders down and back
- 3kg x 5, 5kg x 10 - 3 sec hold at top, up from 4kg


ISO Stretches - EQI

Pec/subscap stretched ISO hold - 4kg dumbell x 1min

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