Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Not much choice in sleep due to my brother's wedding. Waking pulse is back down 59 though.
Throat is really sore now, a bit worse than yesterday, and it's still there after a few hours, everytime I swallow it hurts! All that wedding food and drinks don't help... anyway it's not often your brother gets married, plus the bridesmaid was hot ..very pretty, fairly tall and sleek

Legs and hips feel so damn strong, especially in that position where I do the hold coming down in the squat, ie getting off a chair/toilet feels explosive as hell
Off to the gym today to get my upper body strength workout back into gear.

weighed 96.4kg 212lbs straight out of bed in underwear
weight didn't go up, surprised here, because I ate a lot of bad foods and drinks...

 

[coolcolj]

Sunday 29th October - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 3 - Upper Strength - Microcycle 10

Good workout. No issues, everything felt solid

Body weight at gym - 215lbs
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up and work set rotation


16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 10, 135x10, 165x5, 195x4, 225x3

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 4 --> gut busting strain on last rep
Rotation 2) 255lbs x 3
Rotation 3) 255lbs x 3
Rotation 3) 255lbs x 2

1-2% weaker, but given the situation last week, not too bad. And I did triple 225 in the warmup instead of doubling it like last time.
Was able to get quite few sets despite all the hard straining, especially on the first set, just about stalled 3/4 of the way up, but somehow locked it out, damn long strain!
I seemed to relax and abruptly spring the weight up powerfully at the bottom an inch above the reversal point when the reps got hard, kinda plyo like, without actually bouncing it on the chest, which probably me allowed me to get it done
Felt solid, no hint of impingement or pain issues at all, even when doing this.


Chest Supported T-Bar Rows - medium overhand grip

warm ups - Explosive - BAR x10, +25lbs x 5, +45x5, +70x4, +90x3, +115x3, +135x2

Explosive
Rotation 1) Bar + 135lbs x 4 --> last rep slower
Rotation 2) Bar + 135lbs x 4
Rotation 3) Bar + 135lbs x 4

up the explosive sets 10lbs. Powerful, able to rattle the plates loudly on each rep, except on the 4th which was a bit slower, with a lesser rattle. No clang on the 3rd set's last rep, called it a day there.


-------------------------------------------------------
Rotating Sets between each exercise

Resting 1 min on warm ups and 2 mins between each exercise on work sets


Elbow on Knee single arm External Rotation - started from bottom

warm ups - 4kg x 8, 8kg x 5,

controlled - 1.5 min between sides
Rotation 1) 8kg x12 --> last rep hard strain


Dip Shrugs

warm ups - bench dip style x 12, regular 10sec Hold + 5 reps

controlled with a 2 sec hold at top
Rotation 1) BW x 19

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

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body

shoulder dislocates

reach, roll and lift x 5 x 2 sets each side

 

[coolcolj]

Throat is pretty darn sore, even more sore than yesterday! Rash is just about gone though.
Upper body pretty sore, and hips as well.

weighed 95.7kg 210.54lbs straight out of bed in underwear

 

[coolcolj]

Throat still really sore. Upper body still really sore, and hips a bit achey.
Not feeling that fresh, but there is a bit of spring to my step now.

weighed 95.1kg 209.22lbs straight out of bed in underwear

 

[coolcolj]

Tuesday 31st October - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 2 - Speed/Power - Microcycle 10

Workout at local rugby field down the road.

Good workout, but I didn't feel all that fresh. Feet and ankles aching a bit.
Bodyweight down slightly from the last time I did this workout, but I went through a 2 litre bottle of water, that probably added quite a bit of weight to me by the end of the workout, and I wasn't sweating much

Switched over to doing jump variations, need to get my form into shape.
And added some energy work/intervals to get fitness/work capacity up and help mobilise some fat

Body weight at gym - 211.42lbs in shorts and t-shirt
Workout time - 1.75 hours
Workout rating - 8/10

Warm up

warm up - 15 sec 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.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

- 15mins worth up to this point

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% 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 two 360 pivots to each side.


Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets

Jumps on Concrete/Tarmac floor

warm ups - did a set of 2 altitude drops and 1 depth jump going higher time, up to 4 steps. Also a few speed hops on/off a 6inch step

Rotation 1) 2 x standing Vertical Jump + 3 x three step VJ

Rotation 2) same - standing VJ much higher, and 3 step VJ very explosive

Rotation 3) same - a little lower, not feeling quite as good

Rotation 4) Standing VJ, 2 x running one legged jump, 2 x three step VJ

Rotation 5) Standing VJ, 2 x running one legged jump, three step VJ, Standing VJ, three step VJ

Rotation 6) Standing VJ, 2 x running one legged jump, 2 x three step VJ

2nd set of VJ went up like a rocket, felt insane, and possibly a half an inch higher than my best here. Hard to tell though. The 3 step VJ felt real good too on this set, but I wasn't able to get the same feeling again.
Called it a day after the 6th set, achey and tired. I resisted the temptation to try one more set like I normally do, gotta stay disciplined.

form for all the other jumps needs some work, they were a bit lower than my standing jump. But then again I find it hard to jump against the pole! Next time I'll probably go to another park further away to train. It has a nicer rugby field with an outdoor BBall court right next to it. So I can jump properly, BBall and sprint all in the same workout. Funny I never thought of using it before...


Sprints - 3 point start - in spikes - Grass field - hand timed

Warm ups - 1 min rest between each rep
2x2 40m runs up to 70% speed
a single 40m acceleration run to 90% speed, between each set of warmup depth jumps

Rotation 1) 4.2 secs
Rotation 2) 4.4 secs
Rotation 3) 4.4 secs --> in sneakers and from casual standing start
Rotation 4) 40m run at 50% speed in sneakers
Rotation 5) 40m run at 50% speed in sneakers
Rotation 6) 40m run at 50% speed in sneakers

Distance is probably around 30m, hard to tell now without the field markings.
felt slow on the main runs, but the warmup acceleration runs felt solid.
Did the slower runs just to stay in the groove for the energy work to come, plus my feet were hurting by now and it was hard to run at full speed effort wise.

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

Energy Work - Intervals - in Sneakers

1) 50m sprint at 60% speed
walk back to start - 30 secs rest

2) 50m zig-zag run at 50% speed
walk back to start - 30 secs rest

repeat x 5 - except substituted last 50m sprint with sideways and backwards run complex

woah my spinal erectors, obliques and VMO were trashed after these, mostly from the zig-zag runs! One tired boy after this, had to set down to remove pump from lower back

 

[coolcolj]

Having people stay over in the hosue means interrupted sleep, but at least they will be gone today...
Don't feel too bad though, no drained feeling, and not that sore as I expected. Just an overall achey feeling in my upper body (still sore from the upper body workout a few days ago) and posterior chain.
Maybe sometime soon I can start to run and do energy work more frequently...

weighed 95.3kg 209.66lbs straight out of bed in underwear
looking leaner, more athletic

 

[coolcolj]

Late night. I'll take a nap before training to freshen up.
Throat still sore, but it feels to be getting better. A little achey all over

weighed 95.8kg 210.76lbs straight out of bed in underwear

 

[coolcolj]

Thursday 2nd November - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 3 - Upper 2 Prehab_Rehab - Microcycle 10

Nap before this workout helped. Felt semi-strong, and made progress all round, so I can't complain. Damn tiring though and I had hunger pains...
Every week I feel like I'm gonna lose strength, but I never do.

Body weight at gym - 214.5lbs
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 x12


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, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 --> medium strain on last rep
Rotation 2) 155lbs x 4 --> hard strain on last rep

Easier all round so I am stronger even if I didn't go for the 5th rep on the 2nd set, but I'll have it within the next the next workout or two, as the first set is quite a bit easier now. Then up to 165lbs. Must be getting real close to a bodyweight press for a double, I can probbaly do 9 reps with 155lbs now. When I last did 155x7 I could double 195lbs.


Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 70kg x4, Pullup x 1

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 214.5 + 10lbs x 5 (+1 rep)
Rotation 2) BW 214.5 + 10lbs x 4

Much easier than last time, but still hard strains on both sets.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 30lbs x8, 65x5, 80x5, 90x3,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 95lbs x 7 (+1 rep) --> medium strain on last rep
Rotation 1) 95lbs x 7 --> hard strain on last rep

Up one rep, felt damn good. Once I get 8 reps for both sets I'll go up to 100lb dumbells, definitely a milestone for me! Grip strength must be up as I could carry the 95s and setup with them a lot easier than last time.
120s are the heaviest at my gym. Don't think I've seen anyone use over 100s without a spot and do em nice and controlled with a closegrip like me either....


Dumbbell Curls

warm ups - 15lbs x 6, 30x5, 35x4, 40x3

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

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

Cooldown - Restorative - ISO stretches

Subscap raises 5kg x 15 (paused) + 35 sec Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 6, 50lbs x 17 with hold on each rep

stretches etc

 

[coolcolj]

Sleep and diet hasn't been the greatest the last 3 days. Especially diet, as each day I had like a 7 hour gap between my 2nd and 3rd meals....

Makes me a bit worried for tody's lower body strength workout

 

[coolcolj]

Sunday 5th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 1 - Lower Strength - Micro cycle 10

Kinda crappy workout - felt *****ty. Strength was ok, but no power.
Definitely a fatigue workout, tiring.
Bodyweight was down a bit so that's good.

Body weight at gym - 213lbs
Workout time - 2.5 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
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 jerks

Rotating Sets between each exercise

Resting 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, 135x6, 185x5, 225x5
in oly shoes - 265x3, 295x2, 325x2

Hold at middle on the way down, pause at bottom, driven up hard
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3
Rotation 4) 295lbs x 3
rested 5mins
Rotation 5) 295lbs x 3 (+1 rep) --> one extra full set, slight GM on last rep

Honestly I don't know how I got 5 full sets, up one from last time. I felt queezy and not too strong, but I did it! Damn hard work though. GM'ed the last rep a bit, but seeing as I couldn't even get off the bottom on the last rep last session, it's all good
Anyway time to go up in weight next time. Need to drop the volume a lot so, probably go up to 315lbs. Hopefully I can triple it per set as well.
I was holding my breath for each rep today, which made things hard. I can't remember if I did the same in the previous weeks.

CleanPull + Eccentric RDL Combo - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

Powerclean + 2 High Hang Power cleans - 89lbs, 111lbs, 131lbs, 155lbs
Powerclean x 2 - with a 20-30 sec reset between each rep - 185lbs, 205lbs, 225lbs --> New PR!

Lowered under control RDL style, 15 sec reset between each rep
Rotation 1) 255lbs x 2 (+5lbs)
Rotation 2) 255lbs x 2
Rotation 3) 255lbs x 2

Hard work. Warm up powercleans felt hard and the cleanpulls even harder. I wasn't able to pop the cleanpulls as high as last time.
225x2 PR on powercleans was nice, but harder than it should have been. I think if I had felt like last week, 235x2 would have gone down and much easier/higher than 225x2 today. Which would have been nice as 235 was my 1RM a few months ago. Form wasn't so crash hot either, arm whip was a tad slow. But I feel stronger in the catch position due to those mid squat holds.

Video of the 225x2 Powerclean PR - form better on the 2nd rep. Felt heavy. Lots of arm bend and too springy on the catch, at least the jump makes it kinda like a reactive squat I guess.
Right click on light and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerCleanPR_225x2_5Nov06.mpg

---------

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 - 4 plates, 8 Plates
8P feeling much easier, time to go up in weight

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 8

Single Leg Standing leg Curl - hold at top, mid and bottom - 3 plates x 5, 5 plates x 5, 6 plates x 5

seeing how well these holds work so well for my calves, much stronger and a bit bigger, why not try it on the hammies. If it works, then that's gotta help a lot of things like my squat etc

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


--
lower body, and lower back stretches