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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Wednesday 5th July - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 9
I took a nap before training but still didn't get much sleep, but I felt pretty good and strong all round today, even with a pretty intense workout on Monday. The walking really does recharge me, I always feel real good after the walks.
damn forearms got a caning, just abotu every exercise worked em real good!
Bodyweight at gym - 211lbs 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 25lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warmups and 2.5 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warmups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 4 (?) --> hard strain on last rep
Rotation 2) 135lbs x 4 --> hard strain on last rep
felt pretty good and solid. I lost count on the first set, and seeing as I got 4 reps on the 2nd set, I might have gotten 5 on the first one, since both were hard strains, with arms shaking holding at the top of the final reps
Shoulder width Pulldowns
warmups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 5
Rotation 1) 80kg x 5
up 5kg from the last time I did these a few weeks back, and inching closer to bodyweight done this way.
Dumbbell Bench - arms/elbows by side - neutral grip
warmups - 15lbs x10, 30x5, 45x5, 70x4,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8 --> hard strain on last rep
Rotation 1) 75lbs x 7 --> hard strain on last rep
stay here till I no longer have to strain it up.
Steep angle dumbbell Rows to ribcage - pulling with mid/low traps and delts
warmups - 2sec hold at top on last rep - 15lbs x10, 30x5, 45x5, 55x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 60lbs x 8
Rotation 2) 55lbs x 8
Dumbbell Curls
warmups - 3kg x 10, 15lbs x 6, 30x5, 40x4
controlled and strict
Rotation 1) 45lbs x 6
Rotation 2) 40lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - 60lbs x 20 each side
Low pulley External rotation - 15lbs x 12 each side
Face down dumbell subscap rotation with hold at top - 3kg x 15
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Pushup/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs
Shoulder dislocates with wooden staff - lots
static stretches for upper body/cuffs and some lower body.
I took a nap before training but still didn't get much sleep, but I felt pretty good and strong all round today, even with a pretty intense workout on Monday. The walking really does recharge me, I always feel real good after the walks.
damn forearms got a caning, just abotu every exercise worked em real good!
Bodyweight at gym - 211lbs 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 25lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warmups and 2.5 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warmups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 4 (?) --> hard strain on last rep
Rotation 2) 135lbs x 4 --> hard strain on last rep
felt pretty good and solid. I lost count on the first set, and seeing as I got 4 reps on the 2nd set, I might have gotten 5 on the first one, since both were hard strains, with arms shaking holding at the top of the final reps
Shoulder width Pulldowns
warmups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 5
Rotation 1) 80kg x 5
up 5kg from the last time I did these a few weeks back, and inching closer to bodyweight done this way.
Dumbbell Bench - arms/elbows by side - neutral grip
warmups - 15lbs x10, 30x5, 45x5, 70x4,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8 --> hard strain on last rep
Rotation 1) 75lbs x 7 --> hard strain on last rep
stay here till I no longer have to strain it up.
Steep angle dumbbell Rows to ribcage - pulling with mid/low traps and delts
warmups - 2sec hold at top on last rep - 15lbs x10, 30x5, 45x5, 55x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 60lbs x 8
Rotation 2) 55lbs x 8
Dumbbell Curls
warmups - 3kg x 10, 15lbs x 6, 30x5, 40x4
controlled and strict
Rotation 1) 45lbs x 6
Rotation 2) 40lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - 60lbs x 20 each side
Low pulley External rotation - 15lbs x 12 each side
Face down dumbell subscap rotation with hold at top - 3kg x 15
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Pushup/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs
Shoulder dislocates with wooden staff - lots
static stretches for upper body/cuffs and some lower body.
coolcolj
New member
Pretty sore upper body, but even my lower body is pretty sore too. Bracing the body for the facepulls nails my hammies, and "box squatting" off the bench after the dumbell benches etc. That's why I figure just squatting once a week for me is enough, they just do so much extra work in a week.
Serratus are pretty wasted!
weighed 93.3kg 205.26lbs straight out of bed in underwear
Serratus are pretty wasted!
weighed 93.3kg 205.26lbs straight out of bed in underwear
coolcolj
New member
Ahh really crappy sleep, only 5.5 hours. Feel Ok though. Legs sre starting to feel good, uper body still abit sore, serratus and lats especially.
weighed 93.4kg 205.48lbs straight out of bed in underwear
looks like this is my stable bodyweight
was gonna walk yesterday and do all the usual crap I do then, but didn't get a chance to. Total rest day today
weighed 93.4kg 205.48lbs straight out of bed in underwear
looks like this is my stable bodyweight
was gonna walk yesterday and do all the usual crap I do then, but didn't get a chance to. Total rest day today
coolcolj
New member
Monday 10th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Lower Strength - Microcycle 9
Not much stronger, but power is way up. So the explosive squats and jumping box squats I did last week worked real well. Although I was expecting to be a bit stronger, so kinda disappointed there, but as power goes up, so should strength one would think.
Body weight at gym - 210lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
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 full squat 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 BWx8
4) situp complex on swissball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warmups, 3 to 3.5 mins on worksets
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, 255x3, 285x2, 315x2
Controlled down, driven up hard
1) 335lbs x 4 --> last rep hard grind
2) 365lbs x 1 --> medium strain
3) 335lbs x 4 --> last rep hard grind
4) 365lbs x 1 --> harder strain
5) 335lbs x 2 --> hard
Warmups were blasted around, and I felt much stronger there, so I expected to do 4 reps with 335lbs pretty comfortably, but the last rep was just as hard as it was 2 weeks ago. Although I wasn't really focused and attacking the weight like I did on the 3rd set which I powered up nicely. I did double 315 though, so that maybe that didn't help.
Did a flat wave loading type of thing today on the spur of the moment. Since today is a combo of strength and some functional hypertrophy, it doesn't really matter what I do as long as I stick the guidelines and monitor my fatigue. 365lbs felt pretty good, so I guess my max with a controlled eccentric is about 385lbs, about 20lbs above what the rep calculator put me at, which about the norm for me.
The bar I used today sat better on my back, but it flexed a lot at the top of each rep, really annoying!
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 265lbs x 2 --> +3inches higher than last time
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> losing pop, felt hard, so stopped here
Felt much lighter, and popped it a lot higher than last time. Was able to keep my ass down and timing was better. Getting close to power cleaning this, probably another 4 inches higher and I'm there. My guess is when my squat hits 405lbs as well
My powersnatch with a really high catch is usually 80lbs under my powerclean, so 185lbs is around the corner. I figure when I can powersnatch body weight with minimal leg bend I'll have me a 38-40inch standing vertical jump. Will need a 455lb fullsquat for that if I stay at 205-210lbs.
Video of first set of squats with 335lbs, then 365 and the 2nd set of cleanpulls - first set of cleanpull was a bit snappier, but I didn't video it
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ullSquat335x4_365_CleanPull265x2_10July06.mpg
Standing Single Leg curl
warmups - 3plates x6,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 14 (+2reps)
Rotation 2) 6 Plates x 14
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
Warmups - Few sets with bodyweight
hold at top, mid and bottom
Rotation 1) 6 plates x 5
Rotation 2) 6 plates x 5
up from 3 plates
Lat Machine Situp
warmups - BW x 10 with hold at bottom, shallow going lower each rep.
Dumbell on chest, toes hooked under foot rest, 2 sec Paused
Rotation 1) +50lbs x 8 (+5lbs)
Rotation 2) +50lbs x 8 --> last rep really hard
-------------------
static stretches for lower body
Snatch grip RDL stretched ISO hold, started at knee and ended up with bar an inch above feet - bar x 1min
Not much stronger, but power is way up. So the explosive squats and jumping box squats I did last week worked real well. Although I was expecting to be a bit stronger, so kinda disappointed there, but as power goes up, so should strength one would think.
Body weight at gym - 210lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
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 full squat 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 BWx8
4) situp complex on swissball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warmups, 3 to 3.5 mins on worksets
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, 255x3, 285x2, 315x2
Controlled down, driven up hard
1) 335lbs x 4 --> last rep hard grind
2) 365lbs x 1 --> medium strain
3) 335lbs x 4 --> last rep hard grind
4) 365lbs x 1 --> harder strain
5) 335lbs x 2 --> hard
Warmups were blasted around, and I felt much stronger there, so I expected to do 4 reps with 335lbs pretty comfortably, but the last rep was just as hard as it was 2 weeks ago. Although I wasn't really focused and attacking the weight like I did on the 3rd set which I powered up nicely. I did double 315 though, so that maybe that didn't help.
Did a flat wave loading type of thing today on the spur of the moment. Since today is a combo of strength and some functional hypertrophy, it doesn't really matter what I do as long as I stick the guidelines and monitor my fatigue. 365lbs felt pretty good, so I guess my max with a controlled eccentric is about 385lbs, about 20lbs above what the rep calculator put me at, which about the norm for me.
The bar I used today sat better on my back, but it flexed a lot at the top of each rep, really annoying!
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 265lbs x 2 --> +3inches higher than last time
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> losing pop, felt hard, so stopped here
Felt much lighter, and popped it a lot higher than last time. Was able to keep my ass down and timing was better. Getting close to power cleaning this, probably another 4 inches higher and I'm there. My guess is when my squat hits 405lbs as well
My powersnatch with a really high catch is usually 80lbs under my powerclean, so 185lbs is around the corner. I figure when I can powersnatch body weight with minimal leg bend I'll have me a 38-40inch standing vertical jump. Will need a 455lb fullsquat for that if I stay at 205-210lbs.
Video of first set of squats with 335lbs, then 365 and the 2nd set of cleanpulls - first set of cleanpull was a bit snappier, but I didn't video it
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ullSquat335x4_365_CleanPull265x2_10July06.mpg
Standing Single Leg curl
warmups - 3plates x6,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 14 (+2reps)
Rotation 2) 6 Plates x 14
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
Warmups - Few sets with bodyweight
hold at top, mid and bottom
Rotation 1) 6 plates x 5
Rotation 2) 6 plates x 5
up from 3 plates
Lat Machine Situp
warmups - BW x 10 with hold at bottom, shallow going lower each rep.
Dumbell on chest, toes hooked under foot rest, 2 sec Paused
Rotation 1) +50lbs x 8 (+5lbs)
Rotation 2) +50lbs x 8 --> last rep really hard
-------------------
static stretches for lower body
Snatch grip RDL stretched ISO hold, started at knee and ended up with bar an inch above feet - bar x 1min
coolcolj
New member
Woke up early, wasn't able to sleep in which is annoying. Feel drained, warm feeling in my head/neck.
Sore all over - quads, calves, upper hammies and spinal erectors the most, and some upper back/rear delts
weighed 93.5kg 205.7lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10.
25 min walk. easy stretching for whole body after
Sore all over - quads, calves, upper hammies and spinal erectors the most, and some upper back/rear delts
weighed 93.5kg 205.7lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10.
25 min walk. easy stretching for whole body after
solarclimax
New member
Your training methods are pretty complex looking to me.
I look at your journal alot, but never know what to say because it's all a bit to advanced for me hehe.
Btw, this must be the longest running journal ever, don't you ever get tyred ? lol
Good stuff keep it up.
I look at your journal alot, but never know what to say because it's all a bit to advanced for me hehe.
Btw, this must be the longest running journal ever, don't you ever get tyred ? lol
Good stuff keep it up.
coolcolj
New member
solarclimax said:
looks complex but isn't really
I just do all my exercises in a circuit usually, with a rest between each exercise. And I focus on different motor qualities in each type of workout depending on my weakness etc
I love training it's my life and hobby, and I have goals to achieve, I don't just workout unlike 99% of my gym, I train
-----------
Meh not much sleep last night 5.5 hours or so. Feel like crap...
Quads and upper hammies still really sore, upper back a bit too
weighed 93.8kg 206.36lbs straight out of bed in underwear
Carb loading today
coolcolj
New member
Wednesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper 1 Strength - Microcycle 8
Felt subpar, not too strong today. Got the job done though
Bodyweight at gym - 212lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets. 5-6 mins for the bench sets after the rows dropped out
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5
controlled, no bounce, driven up hard
Rotation 1) 225lbs x 4 --> last rep hard
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 4 --> gut busting strain on last rep
Rotation 5) 225lbs x 3 --> gut busting strain on last rep
Rotation 6) 225lbs x 2 + miss on third
bench felt heavier than last time, sh*tty curved bar felt unstable in my hands.
The last rep of every set of 4 were all hard, but yet somehow I was able to get 4 full sets. Up 2 sets from last time. Going up in weight next session.
Didn't strain too hard on the last set's miss. I only expected to hit 2 reps considering I just barely made the 3rd on the previous set, but the first 2 didn't feel that hard, then I just ran out of gas on the third like that
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +90x5, +135x3
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 3 --> NEW PR! +10lbs
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 3
Rotation 4) Bar + 170lbs x 2
I had to make big jumps in the warmup sets, which I think made things a lot harder than it should ahve been. Gut busting strains on every set today, but almost within sight of 4 plates!
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 3kg x 8, 5kg x 8, 8kg x8
controlled - 1min between sides
Rotation 1) 22lbs x 6
Rotation 2) 22lbs x 6 --> hard strain on last rep
Dip Shrugs
warmups - bench dip style x 15, regular 10sec Hold + 6 reps
slight hold top and bottom
Rotation 1) +25lbs x 11
Rotation 2) +25lbs x 8
hard
-----------------------
Cooldown - Restorative - ISO stretches
Subscap stretched ISO hold - 5kg x 45secs
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff
Felt subpar, not too strong today. Got the job done though
Bodyweight at gym - 212lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets. 5-6 mins for the bench sets after the rows dropped out
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5
controlled, no bounce, driven up hard
Rotation 1) 225lbs x 4 --> last rep hard
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 4 --> gut busting strain on last rep
Rotation 5) 225lbs x 3 --> gut busting strain on last rep
Rotation 6) 225lbs x 2 + miss on third
bench felt heavier than last time, sh*tty curved bar felt unstable in my hands.
The last rep of every set of 4 were all hard, but yet somehow I was able to get 4 full sets. Up 2 sets from last time. Going up in weight next session.
Didn't strain too hard on the last set's miss. I only expected to hit 2 reps considering I just barely made the 3rd on the previous set, but the first 2 didn't feel that hard, then I just ran out of gas on the third like that
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +90x5, +135x3
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 3 --> NEW PR! +10lbs
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 3
Rotation 4) Bar + 170lbs x 2
I had to make big jumps in the warmup sets, which I think made things a lot harder than it should ahve been. Gut busting strains on every set today, but almost within sight of 4 plates!
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 3kg x 8, 5kg x 8, 8kg x8
controlled - 1min between sides
Rotation 1) 22lbs x 6
Rotation 2) 22lbs x 6 --> hard strain on last rep
Dip Shrugs
warmups - bench dip style x 15, regular 10sec Hold + 6 reps
slight hold top and bottom
Rotation 1) +25lbs x 11
Rotation 2) +25lbs x 8
hard
-----------------------
Cooldown - Restorative - ISO stretches
Subscap stretched ISO hold - 5kg x 45secs
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff
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