Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Thursday 5th October - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 10

Pretty decent workout. The 2nd set of each exercise was a bitch, tiring and hard!

Body weight at gym - 215lbs
Workout time - 1.75+ hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x10


Rotating Sets between each exercise

Resting 1-2 min on warm ups and 3 mins between each exercise on work sets, 4 mins at end of each rotation


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

Warm ups - with slight hold at top - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 (+1 rep ) --> hard strain on last rep
Rotation 2) 155lbs x 3 --> medium strain on last rep

will stay here until I can get 2 fullsets of 5

Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 2

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 215 + 10lbs x 4 --> medium strain on last rep
Rotation 2) BW 215 + 10lbs x 3 --> medium strain on last rep

Damn hard! Didn't quite push myself on these though.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x10, 35x6, 50x5, 75x5, 85x5,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 9 (+1 rep) --> medium strain on last rep
Rotation 1) 90lbs x 9 --> medium strain on last rep

time to increase the weight. Just as well my left hammies healed up quick, carrying and "box squatting" the dumbells off the bench would have been a bitch!


Dumbbell Curls

warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3

controlled and strict
Rotation 1) 45lbs x 6 (+1rep) --> hard strain on last rep
Rotation 1) 40lbs x 6

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Cooldown - Restorative - ISO stretches

High angle dumbell rows to ribcage - pulling with mid/low traps and delts - 40lbs x 15

Subscap raises 5kg x 20 + 30 secs Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 5, 50lbs x 15

Low pulley external rotation - 10lbs x 5, 10lbs x 16

static stretches for upper body/cuffs and some lower body

palms away and palms facing single arm, stretch/traction on chin bar, feet on floor

 

[coolcolj]

Bad sleep. a bit sore all over. Triceps and upper back the most. That's why I don't bother doing any direct tricep work, presses and dumbell bench hammer them more than enough

weighed 96.6kg 212.5lbs straight out of bed in underwear

 

[ChinkNasty]

is there a reason u warm up so much for all your lifts? it seems like u warm up to the point of pre-exhaustion...unless of course tahts the intention...it just seems like u dont leave enough in the tank for your real working sets

 

[coolcolj]

is there a reason u warm up so much for all your lifts? it seems like u warm up to the point of pre-exhaustion...unless of course tahts the intention...it just seems like u dont leave enough in the tank for your real working sets

I need the warmup sets

if anything I get stronger with em, my body temp goes up, the groove of each exercise gets greased etc
It takes me quite a long time to fully fire up my CNS. "Under warming up" is more of a problem for me
I also treat the warmups as part of my workout, they are not useless, I don't just go through the motions even when the weight is light.

if I made big jumps, the wigiht will feel heavy and shakey to me, which will freak me out, so my body shuts down etc and I will waste energy lifting weights below what I am capable of

All the warmup sets are submaximal, so it's not even that tiring. Maybe for a begineer that would be a problem, but my work capacity is pretty good, I fatigue very slowly. You become more effecient after a while so your body doesn't use as many fibers when doing each exercise and fatigues slower/recovers faster after each set.
If you look at some of my past workouts where I went right to the limit of the first work set, I was still able to get the same number of reps for a few more sets afterwards. So if I can do that with a balls to wall weight, then a sub-maximal warmup set is nothing in comparison

That's why I train the way I do, it allows to build up both my peak performance/strength was well as my work capacity.
ie instead of being able to just improve from 100lbs x 3 to 200lbs x 3
I can improve from 100lbs x3 to 200lbs 6x3 with the same 1RM

 

[Lone Trooper]

What long-term olylifting injuries are you talking about?

 

[super_rice]

Yes, chinknasty, esp if you are not really expierienced, the big jumps can fuck with your body. Usually on snatch/c&j I'd never jump by more than 10kg, as us beginners need to grease the groove so to say, to enforce movement patterns. Also, if you make a big jump, a lot of times it's almost as if your body got shocked by the weight and you are not prepared to stay strong underneath it.

I need the warmup sets

if anything I get stronger with em, my body temp goes up, the groove of each exercise gets greased etc
It takes me quite a long time to fully fire up my CNS. "Under warming up" is more of a problem for me
I also treat the warmups as part of my workout, they are not useless, I don't just go through the motions even when the weight is light.

if I made big jumps, the wigiht will feel heavy and shakey to me, which will freak me out, so my body shuts down etc and I will waste energy lifting weights below what I am capable of

All the warmup sets are submaximal, so it's not even that tiring. Maybe for a begineer that would be a problem, but my work capacity is pretty good, I fatigue very slowly. You become more effecient after a while so your body doesn't use as many fibers when doing each exercise and fatigues slower/recovers faster after each set.
If you look at some of my past workouts where I went right to the limit of the first work set, I was still able to get the same number of reps for a few more sets afterwards. So if I can do that with a balls to wall weight, then a sub-maximal warmup set is nothing in comparison

That's why I train the way I do, it allows to build up both my peak performance/strength was well as my work capacity.
ie instead of being able to just improve from 100lbs x 3 to 200lbs x 3
I can improve from 100lbs x3 to 200lbs 6x3 with the same 1RM

 

[ChinkNasty]

i feel ya

 

[coolcolj]

What long-term olylifting injuries are you talking about?

shoulders/cuffs, wrist, knee etc

not everyone will have the body/flexibility and technique/coordination to do them safely. The damage will accumulate over years. How will you feel when your in yours 30s and 40s?
That's how weighttraining affects you, over the long term...

 

[coolcolj]

Sunday 8th October - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Lower Strength - Micro cycle 10

Bodyweight down 3 lbs from the last time I did this workout. It was quite hard today, much harder than last workout, but I got what I wanted anyway. Probably because of the poor sleep, diet and lack of water this week

Anyway I'm changing things up for the next 4 week block


Body weight at gym - 214.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10

General warm up -

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) sit up complex on swiss ball
4) various hops
5) 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 jerks

Rotating Sets between each exercise

Resting 1-2mins on warm ups and 3+ min on work sets


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

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x8, 185x5, 225x5
in oly shoes - 255x3, 295x2, 325x2

Controlled down, driven up hard
Rotation 1) 345lbs x 3 --> hard
Rotation 2) 355lbs x 3 (+10lbs)--> last rep hard strain

Explosive
Rotation 3) 255lbs 5x2 - 1 mins rest between each

Got some new sneakers, which are pretty flat which made the warmup sets feel really different and a bit harder.
Worksets were damn hard, form not as good as last week too, lots of lower back on the first set, 2nd set better. But I made the weights I wanted. Might have been able to get 365x3 which would be a new all time PR for me and it means 405 is just about there for the taking.

Hammies were aching more today in that deep down tearing kind of way


Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

High Hang powerclean - bar x 5
Powerclean + 2 High Hang Power cleans + 2 SL RDL Deadlifts each side - 89lbs, 119lbs,
Powerclean + high hang Powerclean - 155lbs, 165lbs
2 SL RDL Deadlift - 165lbs x 1 each side

Semi Explosive up, controlled down, slight pause at floor.
Left side first, no rest
Rotation 1) 165lbs x 3 each side (+5lbs)
Rotation 2) 165lbs x 3 each side

felt pretty damn hard, only did 2 sets. But the warmup power cleans felt decent enough, 165lbs for a comfortable double with only a 2-3 inch dip from the very high hang went up well, so my powerclean must have gone up. I could only just do 175lbs a few months back like that.


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Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 3 plates, 8 Plates (+1P)

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
2sec hold at bottom on each rep - dumbbell on chest - 25lbs x 8, 50lbs x 6 (+5lbs),

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,
10sec hold + 5 reps with a hold at top, mid and bottom - 25lbs, 40lbs (+5lbs)

Toe curls on lying leg curl machine - 1 Plate x 12, 2P x 5
with a hold at top, mid and bottom - 3plates x 6 (+1P)

Sideways situp on hyper bench - BW x 3 normal, BW x 5 each side with a hold at top, mid and bottom

--

lower body, and lower back stretches
reach, roll and lift type stretch for lats and internal rotors

 

[coolcolj]

Good sleep, I need more like this! Don't feel drained. Not too sore. Moderate DOMs in my posterior chain and lower back. Some aches in my legs, calves and upper back.

weighed 96kg 211.2lbs straight out of bed in underwear
I'm cutting out the breakfast cereal in the mornings, might still keep it there after training, I'll see. I love mixing it with my complete blend choclate protein powder....

Might go for a 12min walk and do light active recovery work+ stretching