Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 28th May - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - Lower Strength - Microcycle 8

Not a bad workout, considering how crappy I felt this morning. I also felt a bit queezy during the workout like a low blood sugar type of feeling, but different, so power wasn't at peak, but I'm stronger than last time.
It's been 10 days since I last squatted too, and maybe I have lost some gains, but I'm still making progress in any case.

Vertical jump was the same as last week, my current peak at the gym, but I'm 4lbs heavier due to the carb bloat. So that's not too shabby, power is increasing. Now if I can get my gym weight back down to 198lbs, I should be jumping 3 inches higher....

Bodyweight at gym - 207lbs in t-shirt and track pants.
Workout time - 1.75 hour
Workout rating - 7/10

General warmup -

20sec ISO holds - 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

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx9
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x9
6) usual bar complex with 30lbs
7) various hops

8) worked up to a few sets max effort vertical jumps. Then did 2 jumps on each round of the warmups for the exercises below until I switched to oly shoes on the 225lb fullsquats

Same as current peak, landings felt very good, even more solid and stable.


Rotating Sets between each exercise

Resting 1-2mins on warmups and 3.5 mins between each exercise on work sets

Full Squats - high bar, medium stance - Oly Shoes - no Belt

warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 265x3, 295x2

Controlled down, driven up hard
Rotation 1) 315lbs x 4 (+20lbs -1 rep) --> last rep hard, close to failure
Rotation 2) 315lbs x 4 --> gut busting grind on last rep, just barely made it!
Rotation 3) 315lbs x 3 --> hard strain on last rep

Up we go again. Damn that last rep of 2nd set was an all out strain, I was that close to getting buried by it! But I got it, and form was rock solid while doing it. It's good to see that even with all the explosive and speed work I'm doing, I am straining better than ever.
Dropped off real fast today though, compared to the previous weeks. Will stay here like before until I get a few sets 5, and then onto 335lbs.. and just keep bumping it up.

clip of the 1st and 3rd work set with 315lbs, camera didn't record the 2nd set due to it being in the wrong mode
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat315x4_x3_28May06.mpg


CleanPulls - Oly Shoes - HookGrip - no Belt

Warmups -
in sneakers - Hang Powerclean Bar x 5 + 2 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 205x1, CleanPull + eccentric RDL 225x1

Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 243lbs x 2
Rotation 2) 243lbs x 2

Up from 235lbs last wrokout. Felt good.
Warmup complex sets were all banged out like nothing

Standing Single Leg curl

warmups - 3plates x5,

Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 10 (+1 plate -5reps)
Rotation 2) 6 Plates x 10

--------------
Lat machine situp - BW x 8 - 2 sec pause at the bottom of each rep

static stretches for hip flexor/quad, glute, addcutor, upper hammie, calves, upper traps, and shoulders

 

[coolcolj]

Late night. Mild drained warm feeling. Achey all over - Quads, calves, glutes, spinal erector inner groin are and upper back pretty sore. Leg curls hammer my calves! I wonder if this is the reason why my shin splinty pain when sprinting or hopping single leg is now gone?

Damn quads wanted to cramp up last night after training again!

weighed 92kg 202.4lbs straight out of bed in underwear
Went to a birthday party last night so lots of food and drinks in me...

20min walk, active recovery work and some easy stretching. Also did some scapular wall slides - can finally do em without discomfort.

 

[coolcolj]

Better sleep - 6.5 hours of deep sleep and another 4 hours of half sleep. Quads, spinal erectors and upperback still sore. Achey feet from walk.
Legs have blown up!

weighed 91.3kg 200.86lbs straight out of bed in underwear

Waist was half an inch more yesterday, today it's back to my current lowest - odd. The bodyweight drop is consistant with my waist drop too....maybe the walking is much more effective now that my leptin levels and metabolism is in better shape.
Took in about 2200 cals and 150g of carbs - so more cals and carbs than I normally take on my low day. Don't want to go to extremes right now, as musclemass, strength and hormones are more important than I thought. Just a matter of getting the right balance. So I'll play it by ear and experiment a bit.
Been only taking in 5 litres of ice cold water, need to crank it back up to the 9 litre area, but it's harder now since its cold and stuff....brrr

 

[coolcolj]

Tuesday 30th May - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 8

Ok workout, average I guess, but still progressing steadily.
Did shoulder dislocates at the end of the workout. Tendons inside my shoulder no longer get torn up when doing em. Damn did my pecs get a mega stretch!

Bodyweight at gym - 206lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 8/10

General warmup -

1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip 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 2 to 2.5 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 - 35kg x 9+hold, 45kg x5+hold, 60kg x5+hold

controlled, 2 sec ISO hold at chest, 2 sec pause at top
Rotation 1) 70kg x 8 (+1 rep)
Rotation 2) 70kg x 7

Surprisingly easier, time to go up in weight.

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

Warmups - controlled with hold at top - Bar x 5, 65lbs x 5, 85lbs x 5

2 sec pause at bottom, controlled up, 3 sec hold at top, slowish down
Rotation 1) 95lbs x 8
Rotation 2) 95lbs x 7

Much easier, may or may not go up to 105lbs next time, well see.

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

warmups - 15lbs x8+hold, 30x5+hold, 45x5+ hold,

2 sec hold at top, slow down, 2 sec pause at bottom
Rotation 1) 55lbs x 8( +5lbs -2reps)
Rotation 2) 55lbs x 7


Dumbbell Bench - arms/elbows by side - neutral grip

warmups - 15lbs x 10, 30x5, 45x5

2 sec pause at bottom, controlled up, slight hold then shoulders pushed up off bench, slow down.
Rotation 1) 55lbs x 10 (+5lbs)
Rotation 2) 50lbs x 10


Dumbbell Curls

warmups - 2kg x 10, 15lbs x 5, 30x5

Rotation 1) 40lbs x 10 (+1 rep)
Rotation 2) 40lbs x 8

time to go up to 45s

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

Cooldown - Restorative - ISO stretches

single arm Face Pulls - 25lbs x 6, 50lbs x 20 (+3reps) each side
even the strength gains from the chest supported rows are leaking into there - way easier!

Low pulley External rotation - 10lbs x 20 (+3reps) each side - killer burn!

Face down one armed subscap rotation with hold at top - 3kg x 12 (+2)
Pushup/Dip stretched ISO hold - knee supported x 1 min
Subscap raises 4kg x 17 + 30sec Pec/Subscap stretched ISO hold
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs

Shoulder dislocates with wooden staff - did lots of em working up to my snatch grip width (bar sitting in hip crease). Pecs felt very tight, and not able to get my arms locked out straight. So will keep at em until I can do so, and swing the bar around real easily and then move my hands in a bit and repeat to give me some ROM breathing space.

static stretches for upper body/cuffs and some lower body

 

[coolcolj]

Mild drained feeling, which i normally get after a lighter workout like yesterday..hmmm..high waking pulse too. Sore all over, damn my rear delts are trashed. VMO and posterior chain pretty sore too

weighed 91.1kg 200.4lbs straight out of bed in underwear
carbing up today.

20 min walk and light active recovery work, plus some easy stretching

 

[Anthrax Invasion]

I carb-up Thursday night. I can't fucking wait.

Pancakes, cap'n crunch, tons of milk (skim, but hey, I can deal), white rice w/soy sauce, and maybe some ice cream if I can swing it.

 

[coolcolj]

I carb-up Thursday night. I can't fucking wait.

Pancakes, cap'n crunch, tons of milk (skim, but hey, I can deal), white rice w/soy sauce, and maybe some ice cream if I can swing it.

meh I have to force myself to eat usually


------

Upper back still sore, legs and hips feel strong though. Achey/stiff feet though
see how I run today, damn heavy though....

weighed 92.3kg 203lbs straight out of bed in underwear
had to force myself to eat yesterday - interesting

didn't walk yesterday like I had planned.

 

[coolcolj]

Thursday 1st June - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 3 - Speed - Microcycle 8

Pretty darn slow today. Quite a bit heavier today than last time, 5lbs, even then I don't think it would make that much of a difference. I felt ok, but not really hyper, and right ankle was bugging me a bit too.

Looks like I'm overreaching a bit - getting stronger in the gym, but speed is down. So it's time to unload and reap the gains in speed and power.
I have a basic plan of whaat the next couple of weeks will be like - I'll put it up tommorrow

Bodyweight in t-shirt and long pants - 204.6lbs
Workout Rating - 7/10
Workout time - around 1.5 hours

General Warmup

warmup at home - 20sec 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. Massaged bottom of feet and arches against side of bathtub

Warmup at park -
Slow Jog - 56m x 4 - 1.5 mins rest, getting faster on each run

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 3.5 to 4 mins 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 26 inches x 3

Rotation 2) Altitude drop - 26 inch x 1, rest 10secs, 34 inch x 1
rest 10secs, tried one more drop from 34inches, bounced forward
rest 1min - DepthJump 26 inches x 3

ok, not great


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

Warmup - 6 inch step x10, x5, 12inch step x5,

15 reps
Rotation 1) my form and balance was all over the place!

Lost my countdown timer so I was going to just time how long it took me to do 16 reps, but my form was horrible! They were ok during the warmups though...


Sprints on Grass 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 short burst of fast running on the spot and one vertical jump before each sprint

Rotation 1 a) 30m sprint from 3 point start - 4.29 secs
rest 3.5 mins
b) 30m sprint from standing start - 4.31 secs

Rotation 2 a) 30m sprint from 3 point start - 4.35 secs
rest 3.5 mins
b) 60m sprint from 3 point start - 7.71 secs
rest 3.5 mins
c) 40m sprint from 3 point start - 5.66 secs

Damn, half a second slower over 30m!!! That's a lot. Current PR is 3.84 secs, and other runs were slower across the board too, although I was tired in em, and there was some headwind too.

 

[coolcolj]

While I don't feel drained like when I do weights, I do feel sapped out. Slight dryness in my lips and my throat was sore this morning when I woke up, but it's not as bad now. Neck area feels kinda slightly inflamed/swollen.
Yeap definite signs of advanced overreaching....
Achey feet/ankles, hamstrings a bit strained, overall achey feeling in my whole body.

That's the thing with intense plyos and max effort sprints, they don't smash you like weights do, they just creep up on you and by the time you notice it's too late. Anyway I've been overdoing things too, been doing to many sprints even after I have dropped off on the plyos and sprint times. I need to get more disciplined!
I guess the signs were there a week ago, with the drop in work capacity on squats and the fact I felt drained after my light low volume upper body session a few days ago. But you can never be really sure until it happens...

Next 3 weeks will be unloading.
Max effort sprints and plyo day will be ditched - will BBall instead on that day I think. All the ISOs will be dropped - very intense on the CNS. Heavy Upper day will be switched to low volume explosive regular reps. Volume cut in half on the lighter upper body day, and regular reps.
No more jumps on the lower body strength day, just squats and maybe some light clean complex in the warmups and core work. Heavier Cleanpulls and leg curls will be dropped.

some 60-70% effort tempo sprints an hour before my upper session to maintain running form as before.
May revert to a weekly cycle. In that case, will only do one upper body session a week.

weighed 92.2kg 202.84lbs straight out of bed in underwear

12min walk today, active recovery work and easy stretching

 

[coolcolj]

Damn late night, not much sleep 5 hours, but don't feel too bad. Throat still sore, feet/lower legs pretty trashed up too.

weighed 91.3kg 200.86lbs straight out of bed in underwear

carb loading today.