Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

I had a chat with the owner of the gym today, and he ok'ed me to bring in my proper oly weightlifting bar for my own use. Storing it at the gym will be a problem, I don't want the other members to abuse the bar!
Anyway it is pretty expensive, I will probbaly get an ELieko Training bar. The main differences to a normal oly bar -

1) knurling is smoother
2) no centre knurling - good for cleans
3) slightly smaller diameter - 28mm vs 30mm, good for hookgrip with snatches!
4) has needle bearings in the sleeves, super smooth rotation - you can very easliy get the the bar spinning when its on the floor with plates with gentle prod of the foot! A must for easy racking etc
5) weighs 20kg or 44lbs vs 45lbs
6) Plus being an Eleiko its all calibrated, balanced, and strong etc

Although I may end up getting a cheaper locally made alternative

 

[coolcolj]

Tuesday 16th December - Hypertrophy - Week 9 - Day 2 - Upper Body 1 - Late Afternoon

Probbaly wodnering why I'm doing all this slow stuff, well partly for hypertrophy reason - stress the muscular and energy systems, which also gives the CNS are break due to the lighter loads and slow speeds.
And my CNS sure needs it!
Next week I'll be back into strength and then power after that.


Workout time - 45 mins
Workout rating - 8/10


14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on bench - 3 static holds for 6secs each on the way down then x5,
each of these with 5 sec lockout hold before starting the set 95x5, 135lbs x6

Tempo - 2010 - alternating sets with rows 1.5 to 2.5 mins rest between each

185lbs 2x5 - 3 sec lockout hold at start of each set

Tempo 5050
135lbs 2x5

Ouch 135lb sets a killer!

Rows
- alternating sets with bench 1.5 to 2 mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 6 secs each then x5, 35lbs x5,

Tempo 5050
50lbs x5 - too light
60lbs x5

Really hammered my core, the slow tempo!
Grip was starting to feel it too!

Elbows out Single Arm Dumbell Rows
Tempo - 5050 50lbs 2x5


Bits and Pieces

30 degree Incline Dumbell Side raises - face down
Tempo - 3030 rest - 2mins 5kg 2x8

Dumbell Drop Catch Single arm Bent over Laterals
Tempo - X0X0 rest - 1min
3kg 2x10

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 2010 4kg x20

Low Pulley L-Flyes
Tempo - 2010 5lbs x8

 

[Lord_Suston]

I really think you should start hammer upper body more, your lower body is sick in comparison

 

[coolcolj]

Well my back and traps are not too far off my legs and hips actually

 

[Lord_Suston]

you're all posterior chain bro

 

[coolcolj]

Form follows function I guess

 

[leatherface]

Good stuff bro, looking bigger

 

[Lord_Suston]

get some trpas and you'll be all set, Actually your lats look much thicker than before and more in proportion to your whole body. Good job bro, cut up in when you think your ready

 

[coolcolj]

Traps have gotten much bigger than before, but they don't stick up in those poses for some reason. They also get thicker from the side, rather than go up, but they do up a lttle bit higher now.

erectors have gotten much larger as well, can't really see it though.

 

[Lord_Suston]

Erector can only get so wide cause the way they insert into iliolumbar ligament and tendon, but they can get thick as hell.

good job all around