Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Thursday 19th January - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 - Energy Work - Microcycle 6

Was warming up and got to the run complex, when it started to rain. Jumped into the car, and drove back home, then it stopped after 30secs on the way there, so I turned back and finished it off...then it rained just as I started driving back home... hmmmmm

Was pretty late when I finished, and I'm not in the mood to do a workout justice. So I'll skip my usual gym workout later today and do it tommorrow I think.

Workout Rating - 7/10
Workout time - 40 mins

Warmup

warmup - 20sec ISO holds x 2 each - quarter squat, standing on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home.

Slow Jog - 50m x 5 - 1 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
25m 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 - 4 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies + 3 point start into 40m accleration runs to 70% speed - 1mins rest

then rest 2 mins

Tempo Runs + Energy Work

56 metres @ 70-80% speed - from casual standing start

rest = walk back to start - 1min
6 runs - average in the high mid to high 10s, with a few over 11secs

then ran one lap around the football field - about 340ms, did that in 1 min 19.9 secs

rested 2mins - did 5 more 56 metre intervals as above

took a while to warmup today and my hammies and adductors were sore as hell, but felt ok once I was warm. Bottom of feet felt a bit sensitive.
Did casual standing starts to give my hammies a break.

Pretty easy today the 56m intervals - guess fitness is up.
Did one 340m run for a change of pace, went well, started to feel the burn in the last 50m. Hamstrings were on fire after that on the next 56m run, but after that those intervals seem to help me recover a bit.
Lower inner shins started to ache in the last 2 runs.

 

[coolcolj]

Keep walking up early, but I managed to get back to sleep this time - so I feel much better! Upper hammies are still pretty sore, calves and feet a bit as well. Might go to the gym today...

weighed 93kg 204.6lbs straight out of bed in underwear

Carb'ed up a bit last night.

2 sets of 5 Reach, Roll and lift - getting easier and better on these
20 min walk + whole body stretch after

 

[coolcolj]

Nothing out of the ordinary sleep wise... usual crappiness
Didn't end up going to the gym yesterday, didn't want to be sore today, and it doesn't make much of a difference in the scheme of things.

weighed 92.7kg 203.9lbs straight out of bed in underwear

Well today I noticed when throwing that my body is acting differently as a result of all the upper body mobility stuff I've been doing. I no longer feel it in my traps, shoulders, and biceps. Just in my lats and my upper back/cuff muscles firing. It's much smoother, efficient and lot more explosive and powerful. Like my body is no longer shutting down. So I didn't have to throw as hard and didn't get as tired or sore. Pretty much the same thing with my lower body with respect to jumping and running as well when I fixed up muscle imbalances, and flexibility etc

Have a feeling benching is gonna feel a whole lot different when I get back to it, and it will jump up fast and feel real strong

 

[coolcolj]

Neighbour had a birthday party, loud music, so I closed all the windows, but it was a hot night and the bass still droned through = Craptastic sleep!
And I have to go to a Christening and lunch after that...

weighed 92.8kg 204.16lbs straight out of bed in underwear

 

[coolcolj]

Sunday 22nd January - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - Energy/Prehab/Movement Efficiency work - Microcycle 6

Had a lot of crappy food at the lunch earlier today, so this should go a long way in burning up all the that

Workout time - 30 mins
Session rating - 8/10

Reach, Roll and Lift move for lats and internal rotors - 2x6 for each side

warmup - 20sec ISO holds x2 each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut

scapular pushups against chair - BWx15, pushups against chair BWx6, pushups on swissball x5

various hop patterns in place in bare feet, 10 reactive squats, 5 easy vertical jumps


Done circuit style in barefeet on carpet - 6 times through

1) 30secs of Burpees - jumping 18-24inches, sticking the landing, about 10 reps.

2) resting one minute - while doing 15 L-Lateral raises + 15 External L-Rotations with 1lb collars

3) 10 Swissball Pushups

4) resting 1.5 minute - while doing bent over 45 degree raises - 10 thumbs-up upwards, 10 out to side, 10 L-Laterals, 10 extenal rotations with 1lb collars

5) 30secs of Shadow boxing - moderate-high intensity, concentrating on punch combos, but some footwork too and switching stances.

6) one minute rest

about 27mins all up - then 5 mins of easy dancing and breakdance moves to cool down

static stretches for the whole body, especially pecs, lats, and rotors

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

Damn it was hard today - Breathing heavy, sweat pouring out, heartrate in overdrive and everything aching, pumped and burning!
Felt like stopping on the 5th time through, but I gutted out a 6th one. The added 1lb loads and extra set of upper body stuff in the rest periods (if you can call it that!) made it so much tougher! Upper back, delts and rotors were smoked. Almost like I'm fatiguing the slower fibers in em, and then forcing the faster fibers to fire when I hit the shadow boxing, which I did much more intensely today.
I managed to do some nifty combos - one where I fire a straight, upper cut and hook one after the other on the same arm pretty fast. I can do that on both arms, nifty

The swiss ball pushups were easier today, I didn't bounch until the 4th set onwards.

Landing on the burpee jumps was tweaked a bit today. Feedback is much better in barefoot, you can really tell when your not landing right. I seemed to be landing more on my heels with toes curling up when I got tired. I focused on landing on the balls of my feet and then rolling back onto the heels. And that made it much softer.

Damn my upper back and hammies are feeling it right now, gonna be sore tomorrow! Hopefully leaner too

 

[coolcolj]

Feeling a bit worn out. Mild achey feeling all over.
Start deloading a bit the new few weeks - chop down the energy work and walking

weighed 93.1kg 204.82lbs straight out of bed in underwear

Slightly heavier than last week, thanks to all the food and water in me from yesterday. But my skinfolds are down.

 

[coolcolj]

Still feel crappy. Hips and IT band stiff and tensed - ugh

weighed 92.9kg 204.4lbs straight out of bed in underwear

What the hell is up with my bodyweight...must get down to 200lbs...
Gaining too much musclemass I think..calories about as low as I'd go...

 

[Guinness5.0]

Gaining too much musclemass

Hey man, of all the problems you could have I'd say that's not too bad.

 

[coolcolj]

Hey man, of all the problems you could have I'd say that's not too bad.

yeah I guess

must be all the volume and high reps in the interval work(maybe GH release), which I normally don't do that is triggering the growth even though my calories aren't that high

damn my shoulders have blown up a bit from all those 1lb laterals and external rotations
Just the sheer volume of work and pump....

 

[Anthrax Invasion]

Sarcoplasmic hypertrophy, no doubt. Will likely go away if you stop doing those isolation movements, you big baby.