Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

.......nm

 

[coolcolj]

CCJ, you might find this interesting:

http://www.functionalmovement.com/SITE/the_screen/index.php

LOl one post to late

 

[Anthrax Invasion]

LOl one post to late

Haha damn you!

I can't do the shoulder test well at all when I try to rotate my right arm down and behind me. It doesn't go up much at all.

I think I need to call in my benefits and get some ART done, eh?

 

[coolcolj]

Haha damn you!

I can't do the shoulder test well at all when I try to rotate my right arm down and behind me. It doesn't go up much at all.

I think I need to call in my benefits and get some ART done, eh?

tight lats....

try regular practise of the reach,roll and lift move in that shoulder article
And the arms over the top thing on a chair and foam roller

and that tricep/lat stretch where you bring the arm over the top and pull with the other arm, while leaning over to one side to really stretch the lat/serratus and side of the torso. Use a wall for support.

I also hold a chin bar one hander, feet on the floor, and pull the arm in the same direction

plus when your in the shower, trying to soap your back, use the wall for leverage and force it over

That takes care of the static stuff. For dynamic stretches I just swing the arms over and try and touch the base of my neck/trap. I do these in my workout warmups - it's like a vertical jump armswing

I do all of these, and just keep practising that test, it's stretch in itself

 

[Anthrax Invasion]

tight lats....

try regular practise of the reach,roll and lift move in that shoulder article
And the arms over the top thing on a chair and foam roller

and that tricep/lat stretch where you bring the arm over the top and pull with the other arm, while leaning over to one side to really stretch the lat/serratus and side of the torso. Use a wall for support.

I also hold a chin bar one hander, feet on the floor, and pull the arm in the same direction

plus when your in the shower, trying to soap your back, use the wall for leverage and force it over

That takes care of the static stuff. For dynamic stretches I just swing the arms over and try and touch the base of my neck/trap. I do these in my workout warmups - it's like a vertical jump armswing

I do all of these, and just keep practising that test, it's stretch in itself

Sounds good, but I get shoulder pain anyway when I try to put my right arm behind my back and reach upward too much. I think I have something goin' on there.

 

[duke of angels]

Sounds good, but I get shoulder pain anyway when I try to put my right arm behind my back and reach upward too much. I think I have something goin' on there.

It's very common to be tight on the dominant should for this movement. I've been increasing flexibily using contract release methods for a very long time... and I sometimes can touch my fingers now... on the left I can actually grip now with the finger tips. That's up from not being able to touch on both sides... it's a very intense and (sometimes painful) stretch and it doesn't feel "good" right after stretching it. A lot of pain and discomfort results from imbalanced muscles like this but progress is damn slow!!! Gotta be as if not more dedicated then weight lifting to increase flexibility. When my right side is "tight" it also feels very uncomfortable... stretching it regularly fixes this up.

Since you probably can't grab your elbow with your other arm or grip yet (like me....) do the strech by holding your arm in place and leaning your elbow up against the wall and back (out from your body) be careful though.... after holding it you contract against the wall by pushing against the wall with your elbow (without movement at all just tighten the muscle) and hold it and release and relax and you should be able to get a lil more stretch. Stretching this more then once in a row also is beneficial (where most stretch don't need to be done more then once...or very often for benefit.) When I got it to the most flexible point I was stretching it at work several times a day... I've lost some since them, seems it loses flexibily about as fast as I gain when I don't give it continuous attention.

 

[Anthrax Invasion]

Thanks Duke.

CCJ - I've never seen you do snatches - do you know how? I know you self-taught the power cleans, but the snatch seems like it'd be much more difficult to learn on your own.

 

[coolcolj]

Thursday 13th April - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 3 - Upper - Microcycle 7

Good workout, nice to get back into a solid upper body workout. My strength levels haven't dropped off as much as I thought - considering the low volume, frequency and calorie deficit.
Wasn't sure what I was gonna do, so threw together a bunch of exercises at the last minute. But I think they are good choices.

Bodyweight at gym - 201.5lbs
Workout time - 1.5 hours
Workout rating - 8/10

General warmup -

1) dynamic stretches and swings
2) bar complex with 25lbs - some upper body cleans and presses
3) scapular pushups - on bench x 15, on floor x 15


Rotating Sets between each exercise

Resting 1min on warmups and 1.5 mins between each exercise on work sets

Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - Bar x10, Bar+45lbs x8, +70 2x5, +90x3,

controlled, 3sec ISO hold at the top
Rotation 1) Bar + 115lbs x 4
Rotation 2) Bar + 115lbs x 4
Rotation 2) Bar + 115lbs x 4 --> slight strain on last rep

Weight was too light, able to do a 3rd set, especially since I had already done 2 sets of the other exercises. I can probbaly move up to 135lbs (3 plates) next workout, which isn't that far off my PR done this way - 155lbs x 3

Dip Shrugs

Warmups - lockout hold x 10secs

3 sec ISO at top and bottom
Rotation 1) BW x 8
Rotation 2) BW x 7

Damn arms shaking big time on the last few reps

Dumbell Curls

warmups - 4kg x 10

controlled and strict
Rotation 1) 35lbs x 8
Rotation 2) 35lbs x 7


Closegrip Traingle Pushups

3 sec hold at bottom an inch off the floor and at top (shoulders pushed out)
Rotation 1) BW x 8
Rotation 2) BW x 8

damn hard, on core and hip flexors too!

Elbow on Knee External Rotation

3 sec Hold at parallel - 30 secs rest between each arm
Rotation 1) 15lbs x 8
Rotation 2) 15lbs x 5

surprisingly strong

ISO Stretches - EQI

Pec/subscap stretched ISO hold - subscap rotations 4kg x15, then 4kg dumbell x 1min stretched hold

Knee Supported Pushup/Dip Stretched ISO hold - BW x 30secs

various static stretches for whole upper body

 

[coolcolj]

CCJ - I've never seen you do snatches - do you know how? I know you self-taught the power cleans, but the snatch seems like it'd be much more difficult to learn on your own.

with my shoulder and flexibility issues, why would I do them?
And they are less forgiving with sh*tty curved bars that don't spin very well too...

The last time I did them heavy was about 2 years ago - old PR clip

right click and save first to avoid errors
http://www.members.optushome.com.au...J_PowerSnatchPR_153x2_143x2_129x2_27May04.mpg


Not that hard - I learnt to powersnatch first. Its' easier, no worries about racking the bar etc. You just jump the bar up vertically pretty much
The start position is the hard part,

----


Another sh*tty night of sleep! Waking pulse is pretty low though at 52...
Slight drained feeling, pretty tired. Moderately sore all over. even my posterior chain and quads! Need to recover before sunday.
Get some naps in today.

weighed 90kg 198lbs straight out of bed in underwear

Exact weight the last few days - not often that happens for me. I'm probbaly regaining some musclemass, lost about 5lbs of that recently

12min walk planned today - some active recovery work and light stretching after.

 

[coolcolj]

off course if you do them from the hang then they are even easier

older clip from 3 years back doing mid thigh hang powersnatches

right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_MTHangPowerSnatch115_26Feb03.mpg