Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Tuesday 9th December - General Workout - Week 8 - Day 3 - Tempo Runs- Evening

Session time - 55min including warmup and post stretching

Warmup
Low ankle jumps 2x10secs
Medium 2x10


Tempo Sprint Runs
Distance - 300metres --> except 5th run which was 200m
Tempo - 1 min 15 secs
Reps - 5 runs with 3 mins rest between each.

I didn't warmup fully and felt sluggish as hell on the first rep, musclews were stiff and burning up. I thought no way I can do 4 more runs!
But on the 2nd run, body was fully warmed and everything felt smooth and fluid.
I stopped the 5th run short at the 200m as the acid buildup was just too much
Something to build upon in future workouts

erectors were tensing too much again, I have bad motor habits from sitting on my butt

Well this is the 2nd time I've bumped into this nice female soccer team training at the park - a few of them said hello to me as I ran past on the last run. I just ignored them

 

[Lord_Suston]

I still don't understand how your back gets fryed doing runs, mine never does. most of the time my quads and calves are done first

 

[Keep Left]

Your stuff is really good!!

What are you training for? I might have missed that but, is it Iron Man?
And where did you come up with your workout?

Cheers

Me

 

[coolcolj]

I still don't understand how your back gets fryed doing runs, mine never does. most of the time my quads and calves are done first

Well it's bad motor patterns from sitting on my butt, I guess over the years they have been conditioned to tense up, even when I walk it happens, but not always. When my mind is occupied it doesn't happen. So it's something on a sub-conscious level.
It's gonna be tough to fix this though. I just have to tell myself to relax.

Anyway my hammies, glutes, erectors, back, calves, muscles around the ankle have aches today
I'm back in the gym today for upperbody 2, looking forward to push presses, love em

Your stuff is really good!!

What are you training for? I might have missed that but, is it Iron Man?
And where did you come up with your workout?

Well at the moment general strength, power, speed and explosiveness. I want to get leaner as well since that goes hand in hand with the speed and explosiveness
I have multiple training goals, and I'm not sure which to pursue seriously yet, so training has been more broad natured, building up a base etc
off course I'm getting bigger as well, but that is something that happens anyway

I slapped it together myself, there is a general framework, but plus a bit of instinctive training thrown in. I don't stick religiously to a plan like others. I adapt and modify things on the fly to the changing "conditions", just as any good strength coach will do for a client etc

 

[coolcolj]

Thursday 11th December - General Workout - Week 8 - Day 4 - Upper Body 2 DELOAD

Ok workout, got a bit carried away with the olys otherwise would ahve been quite short

Workout time - 1 hour 15mins
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

Did a few sets Hang powercleans/snatches/jerks etc with 40lbs and 45lbs


Overhead Press in Oly Shoes

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

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

PushPress 135lbs x3, 155x3, 165lbs 3x3

MilitaryPress Triple Cluster set - Tempo 20X1
125lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps --> 10sec Lockout hold on last rep then lowered in 3 secs

Weight not feeling much lighter since last session unfortunately.
Maybe I need to warmup better. Anyway whole entire upper body was pumped like hell

Shoulder Width Chins

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

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

Square Bar - partial L shaped grip - BW 2x4

felt much easier than last session


45 degree Supported Rows- palms down grip

Warmups - 45lb x 3 position 6sec ISO hold then x5, 105lbs x1

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

105lbs 2x5

Tempo - 3010 55lbs x12


Olys

Did lots of stuff working up to 109lbs, working on my power snatch form mostly, but some powercleans and clean and snatch hang highpulls too. Time to get back to basics and relearn it.

Damn shoulders, traps and forearms were exhausted and pumped like a balloon!

Some idiot asked which bodypart does Snatches hit....

 

[coolcolj]

Pushpress clip from today

165lbs 3x3 - looks a lot easier than it felt that's for sure...

Right click on clip and save before viewing to avoid errors!
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Pushpress_165-3x3_11Dec03.mpg

Sure lose pressing strength fast I must say.

 

[coolcolj]

Man my whole body is sore, but the glutes, traps and mid back are really aching the most

 

[leatherface]

Good shit like always man,
like you said before, its funny how you can close grip so much more, but i can pushpress more
Anyhow...keep em coming

 

[coolcolj]

here is the thing, pushpresses nail my triceps much harder than closegrip bench, where I feel more pecs
I have military pressed 175lbs x2 with no leg drive many months, ago, but I have pretty much lost all that strength. You have to press to get stronger in the press, benching etc doesn't seem to transfer.

Damn triceps are pretty sore too, it's because the legs do the work at the bottom and the triceps work harder at the top, since the weights are much heavier than normal presses. Right near the armpits.

Also my serratus are pretty sore too. Not sure from what though

here are my ugly powersnatch practises from yesterday
Much work to do, I tried popping my hips more forward to meat the bar, but I don't think that's how they are done. Need to get my legs more involved. It's basicly like a fast squat

right click and save
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PowerSnatchPractise89_11Dec03.mpg

 

[leatherface]

Ya..either way, your too powerful..keep that shit up man! We have alot of goals to achieve bro