Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

found a clip of a 4.2 sec 40 yard dash
dunno if its hand timed or electronic, but doing by stop watch I got in the same area. Probably around a 4.4 to 4.5 sec electronic.
But doesn't look quick to me though. What about for you guys?

http://www.youtube.com/watch?v=4_R0XovMLRQ&search=40 yard dash

 

[coolcolj]

Tuesday 2nd May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 8

Pretty average workout, but I am a bit stronger overall. And lighter too, but hard to tell exactly as my gym has one of those dual sliding weight scales. Today I was too light for the 200 and over setting, and too heavy for the 150 to 200lb setting

Bodyweight at gym - 199-200lb
Workout time - 1.5+ hours
Workout rating - 7/10

General warmup -

1) dynamic stretches and swings
2) bar complex with 25lbs - slow hang clean pulls, press and hang power clean
3) scapular pushups - on bench x 15, on floor x 15


Rotating Sets between each exercise

Resting 1min on warmups and 1.5 to 2 mins between each exercise on work sets

All the exercises were stopped when the burn started to get high, form deviated and I started to strain excessively

Shoulder width pulldowns to sternum

warmups - 30kg x 5+hold, 40kg x4+hold, 55kg x4+hold

side of neck and trap stretch before each set - 15secs each

controlled, 2 sec ISO hold at chest, 2 sec pause at top
Rotation 1) 65kg x 7 (+5kg)
Rotation 2) 65kg x 6

Quite a lot harder done this way vs last week. Should have went down to 60kg on 2nd set

16inch grip standing Military Press - pushed behind the head at the top

Warmups - controlled with hold at top - Bar x 5, 65lbs x 5, 80lbs x 5

2 sec pause at bottom, controlled up, 3 sec hold at top, slowish down
Rotation 1) 95lbs x 7 (+20lbs)
Rotation 2) 95lbs x 6

longer hold at top vs last week, quite a bit harder

Steep angle Rows to ribcage - pulling with mid/low traps and delts

warmups - 15lbs x8, 25x5, 35x5,

2 sec hold at top, slow down, 2 sec pause at bottom
Rotation 1) 45lbs x 10 (+5lbs)
Rotation 2) 45lbs x 8


Dumbell Bench - arms/elbows by side - neutral grip

warmups - 15lbs x 10, 30 x 6

2 sec pause at bottom, controlled up, slight hold then shoulders pushed up off bench, slow down.
Rotation 1) 40lbs x 10 (+5lbs)
Rotation 2) 40lbs x 10 --> mega burn

Felt easier vs last week

Dumbell Curls

warmups - 4kg x 8, 25lbs x 5, 35x3

Rotation 1) 40lbs x 7 (+5lbs)
Rotation 2) 40lbs x 6


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

Cooldown - Restorative - ISO stretches

single arm Face Pulls - 25lbs x 6, 50lbs x 15 each side
Low pulley External rotation - 15lbs x 15 each side

Pushup/Dip stretched ISO hold - knee supported x 30secs
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs

static stretches for upper body and cuffs, plus external hip rotor, quads, upper hammies

 

[coolcolj]

sleep was fractured, but good as far as total amount goes.
Upper body is not too sore. Upper hammies are still pretty sore, but much better. Should be ok for tommorrow's speed session.
Upper traps and neck feeling way looser. My shoulders always hike up and traps get tight overnight when I wake up every morning. The stretching I did before each set of pulldowns have helped a lot. Will keep that going on every upperbody day from now

weighed 89.2kg 196.24lbs straight out of bed in underwear

Back up, holding a lot of water. Just like that my legs have blown back up big again. I must have Tom Platz type genes....
They only measure 27+ inches now though, vs the 29+ before in my fatter days. Not a bad thing as they don't rub together when I walk now
Some small regain in upper body size too, but legs still dominate.

12min walk, light active recovery and easy stretching today

 

[coolcolj]

Not sure what's up with higher average waking pulse. Not feeling as good today. Some DOMs in my upper body. Upper hammies are much better, but still some ache and posterior chain is a bit sore from the walking yesterday
Feel good enough to sprint though.

weighed 89.2kg 196.24lbs straight out of bed in underwear

 

[coolcolj]

Thurssday 4th May - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 - Speed - Microcycle 8

Pretty good workout overall. Made some decent progress, and best of all no major shin aches.
Also someone left behind 3 orange cones at the park, which I used today in my sprint vids, and have adopted them into a new home

Bodyweight in shorts and t-shirt - 197.5lbs
Workout Rating - 8/10
Workout time - around 1+ hour

General Warmup

warmup at home - 2x15sec ISO holds 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 and run in place in bare feet at home.

Warmup at park -
Slow Jog - 56m x 4 - 1.5 mins rest, getting faster on each run - 24, 19, 16 and 13 secs

Run complex increasing in speed each run to 70% speed - 1.5 mins rest

2 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


Rotating sets between each exercise

1.5 mins in warmups and 3 to 3.5mins rest between each on worksets


Alttitude drops/Depth Jumps off steps landing on concrete

Warmup - altitude drops - 12 inch x 2, 18inch x 2
submaximal depthjumps - 12 inch x 2, 18 inch x 2, 26 inch x 1

Rotation 1) Altitude drop - 26 inch x 1, rest 10secs, 34 inch x 1
rest 1min - DepthJump 18 inches x 3

Rotation 2) Altitude drop - 26 inch x 1, rest 10secs, 34 inch x 1
rest 1min - DepthJump 18 inches x 3

As you can see I experimented with my setup a bit, a bit of waveloading of sorts, worked very well. 34inch drop was no problems, strong and stiff


RFI Hops on/off a 12 inch step - 2 mins after the above

Warmup - 6 inch step x 10, 12 inch step x 5

5 on 6inch step and 3 on 12 to warmup before each
Rotation 1) 12 inch x 10 secs - 15 reps
Rotation 2) 12 inch x 10 secs - 15 reps

pretty good on the first set, a bit heavy on the 2nd. ot as quick as I good bee, but pretty smooth. The last vid I had of these on 12 inches I did 14 reps, so a bit faster now. Getting leaner helps for sure.

clip of the first set

Right click on link and save as to avoid errors
http://www.members.optushome.com.au..._2LeggedHop_12inchStep10sec_15reps_4May06.mpg


Sprints on Grass Rugby Field in spikes - hand timed

warmups - a few sets of 2 acceleration runs, slow buildups and later on 90% effort runs from a 3 point start. Did a 4.16sec 30m here

Did a short burst of fast running on the spot and one vertical jump before each sprint

Rotation 1 a) Flying 30m sprint from 56m out - standing start - 3.57 secs
rest 3+mins
b) 30m sprint from 3 point start - 4.09secs
rest 3+mins
c) 30m sprint from 3 point start - 4.12secs

Rotation 2 a) Flying 30m sprint from 56m out - standing start - 3.59 secs
rest 3+mins
b) 30m sprint from 3 point start - messed up stopwatch
rest 3+mins
c) 30m sprint from 3 point start - 3.84 secs NEW PR!! -0.13 secs

Felt quite a bit stronger and faster today than last week, and the warmup runs had a kind of spring and bounce I never had before,
so I was disappointed when I didn't crack 4 secs on the first rotation through.
On the 2nd one I concentrated on keeping my body at a 45 degree angle as long as possible with head down and really shove the ground behind me hard on each step with ankle locked tight. First 30m sprint then felt much faster and my body was still at an angle and accelerating as I got to the 30m line, but I messed up the stopwatch!! Repeated and finally nailed it, not as fast due to fatigue but probably better form wise and then shocked myself when I looked at the stopwatch a new 30m PR!!!
Finally I'm using my power and accelerating properly! I didn't bother filming those runs as I wasn't expecting to be any faster...hopefully I'll get there again next time and get it on video to confirm the time.

Funny I got the exact same flying 30m sprint as last week, but I think if I accelerate the same way as my new 30m sprint form from a 3 point start they should be much faster than 3.57secs...

Gives me hope now I can get to the top of the table in this article a 3.6sec hand timed 30m...
http://www.trackandfieldnews.com/technique/109-Frank_Dick.pdf
since I have 20lbs of fat to drop and strength to regain. Doesn't mean I'll run a 10.2sec 100m though, but I should get around a 6.8sec 60m time at least
Need a sub 3 sec flying 30m now...

clip of the first 2 30m sprints - even better form this week, but not as good as the last 2

Right click on link and save as to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Sprint30m_4.09_4.12sec_4May06.mpg

 

[duke of angels]

Higher resting heartrate could be sign of overtraining, but it also could be due to any number of things.

Grats the the PR.

 

[coolcolj]

Higher resting heartrate could be sign of overtraining, but it also could be due to any number of things.

Grats the the PR.

thanks. Not really feeling overtrained at all. probbaly my metabolsim ramping up maybe


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Woke up really early, so feeling a bit tired. No drained feeling though, very interesting....
Overall achey feeling, sore hammies and calves

weighed 89kg 195.8lbs straight out of bed in underwear
Look a little leaner

 

[coolcolj]

Calves, hammies and upper back still sore

weighed 89kg 195.8lbs straight out of bed in underwear

No change, but I think I've gotten leaner this week, just gained some muscle to balance that off. Find out on monday when I measure my waist
Cranking up the calories today and carbing up a bit.

 

[Anthrax Invasion]

Hey CCJ, do you take any dextrose or whey prior to energy work? I'm incorporating intervals again (cannot wait - Wednesday!), and I know they're to be treated as intense sessions on their own. I was thinking of having a pre- and post-workout shake (1 scoop whey, 2-3 tbsp dextrose). What do you think?

You're lucky (or maybe I am) - I'm going to be taking in about 5k cals for the next few months (lots of activity).

 

[coolcolj]

Hey CCJ, do you take any dextrose or whey prior to energy work? I'm incorporating intervals again (cannot wait - Wednesday!), and I know they're to be treated as intense sessions on their own. I was thinking of having a pre- and post-workout shake (1 scoop whey, 2-3 tbsp dextrose). What do you think?

You're lucky (or maybe I am) - I'm going to be taking in about 5k cals for the next few months (lots of activity).

I used to, well during the workout anyway, fastcarb+whey drink
caused massive blood sugar crashes for me...made me fat too I think

I don't bother now and I haven't noticed better or worse gains, or recovery etc. Training is better now with a stable blood sugar. And even after training I prefer real food fast carbs and whey - ie cereal+whey mixed together rather than the dextrose stuff

Well if you can eat a lot and still stay lean, then enjoy that
I used to be like that, ate tons, and not get fat, but it won't stay like that forever as you get older.


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achey upper back from my part time job, achey posterior chain and an overall tired feeling. Feeling a more solid though from the carb filled muscles.
Need to grab a nap before training today.

weighed 90.4kg 199.88lbs straight out of bed in underwear

Up a bit so I'm getting enough carbs now. Read somewhere about more carbs on refeed having a bigger impact on better rates of fatloss etc. You tend to get scared about doing that after a while, so made an effort to take in more carbs and calories, need to jolt my metabolism.
Took in 3000 calories and 300+ g of carbs yesterday. Will probably start to carb/calorie up more frequently as I get leaner. Even if I don't exactly go ultra low carb right now - 1400 to 1600 calories, 70g of carbs on non training days, 1700-1900 calories and 120g of carbs on training days. Maybe just increase the calories/carbs on training days for now