Please Scroll Down to See Forums Below 
super_rice
New member
Good job on the powercleans, pulled very high. You don't finish with your legs and your arms are bent at mid thigh, msising at least a 2-3 inches of extension on the top end. This translates to another 10kgs or so!
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
super_rice said:
yeah that's my bad habits, been like that for a long time!
When the weights get heavy, the habits return
---------
Sleep not that good, the volume is there, but not the quality.
Hmm, very interesting, I'm not as sore as I expected, zero drained feeling after all the stuff I did yesterday!
Achey posterior chain, calves, quads and upper back
weighed 95.2kg 209.44lbs straight out of bed in underwear
slowly trimming up
ChinkNasty
New member
agreed. I have the same exact problem when the weights get heavy...
super_rice
New member
don't get me wrong... my PC is horrendous too 
maybe in a couple of months we'll have a little power clean competition? how's about in february?
my best power clean right now is 100kgs as well..
maybe in a couple of months we'll have a little power clean competition? how's about in february?my best power clean right now is 100kgs as well..
coolcolj said:
coolcolj
New member
super_rice said:don't get me wrong... my PC is horrendous too
my best power clean right now is 100kgs as well..
I'll see how things go.... I do want to powerclean 315lbs one day
matter of more leg strength for me, but it's so slow!
----
Got woken up early by my boss at my part time job, he wanted me to fill in for someone that didn't show. I said no, still it stuffed up the rest of my day..grrr
quads, posterior chain and groin still achey. Legs getting bigger too it looks like.
weighed 94.7kg 208.34lbs straight out of bed in underwear
it's getting lower
coolcolj
New member
Tuesday 7th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 2 - Upper Strength - Microcycle 10
Funny workout. I felt decent, but not that strong, yet I didn't feel all that tired.
So I was able to do 2 sets of the stuff at the end and more stretching
Body weight at gym - 213.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 --> mega gut busting strain on last rep
14 inch grip - Explosive
Rotation 2) 205lbs x 4
Rotation 3) 205lbs x 4
Rotation 3) 205lbs x 4
That last rep of the first set was even slower and harder than last time. I stopped
at 3/4 of the way up and it took me 2-3 secs to look out the rest...
Progress has stalled the last 3 workouts here. Guess it's time to change things up
and hit my weakness, especially since I've been doing the same crap for months. In
this case I'm pretty sure I lack power...I can strain with the best of em, but I
haven't done any explosive pressing in almost a year.
But why has my dumbell paused bench and military press gone up in that time...?
That's why I switched straight away to explosive work. Narrowed my grip an inch each
side, went down fast, but not quite dive bombed. Will probably alternate these with
Paused, ISO hold benches on a week to week basis like my chest supported rows. The
Paused ISO hold stuff seems to work really well for me on the other stuff, so why not
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 + 170lbs x 4
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 4
Rotation 4) Bar + 170lbs x 2 --> felt hard so stopped there
Not feeling so freaked out of the load now. Funny feeling, I was relaxed but yet it
was still hard, but without the mind ***** I normally get. Could be the ZMA?
Last time I did 170x4, 160x4, 160x3. So making a bit of progress. Stay here till I
get 4 reps across the board then up to 4 plates
-------------------------------------------------------
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) 25lbs x 11 (+1 rep NEW PR! )--> last rep hard strain
Rotation 2) 25lbs x 8
getting there, goal is 30lbs x 8. Enough to match my closegrip bench goals of 315x5
Dip Shrugs
warm ups - regular 10sec Hold + 6 reps
controlled with hold at top
Rotation 1) BW x 20
Rotation 2) BW x 20 --> much harder
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Dip/Pushup stretched ISO hold - knee on floor - 1min.
Nice stretch for front delt, pec and serratus. Makes sense on the serratus, as front
raises slightly to the side work em, so pulling the arm behind the shoulder should
stretch em.
reach, roll and lift x 5 with hold each side
Funny workout. I felt decent, but not that strong, yet I didn't feel all that tired.
So I was able to do 2 sets of the stuff at the end and more stretching
Body weight at gym - 213.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 --> mega gut busting strain on last rep
14 inch grip - Explosive
Rotation 2) 205lbs x 4
Rotation 3) 205lbs x 4
Rotation 3) 205lbs x 4
That last rep of the first set was even slower and harder than last time. I stopped
at 3/4 of the way up and it took me 2-3 secs to look out the rest...
Progress has stalled the last 3 workouts here. Guess it's time to change things up
and hit my weakness, especially since I've been doing the same crap for months. In
this case I'm pretty sure I lack power...I can strain with the best of em, but I
haven't done any explosive pressing in almost a year.
But why has my dumbell paused bench and military press gone up in that time...?
That's why I switched straight away to explosive work. Narrowed my grip an inch each
side, went down fast, but not quite dive bombed. Will probably alternate these with
Paused, ISO hold benches on a week to week basis like my chest supported rows. The
Paused ISO hold stuff seems to work really well for me on the other stuff, so why not
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 + 170lbs x 4
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 4
Rotation 4) Bar + 170lbs x 2 --> felt hard so stopped there
Not feeling so freaked out of the load now. Funny feeling, I was relaxed but yet it
was still hard, but without the mind ***** I normally get. Could be the ZMA?
Last time I did 170x4, 160x4, 160x3. So making a bit of progress. Stay here till I
get 4 reps across the board then up to 4 plates
-------------------------------------------------------
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) 25lbs x 11 (+1 rep NEW PR! )--> last rep hard strain
Rotation 2) 25lbs x 8
getting there, goal is 30lbs x 8. Enough to match my closegrip bench goals of 315x5
Dip Shrugs
warm ups - regular 10sec Hold + 6 reps
controlled with hold at top
Rotation 1) BW x 20
Rotation 2) BW x 20 --> much harder
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Dip/Pushup stretched ISO hold - knee on floor - 1min.
Nice stretch for front delt, pec and serratus. Makes sense on the serratus, as front
raises slightly to the side work em, so pulling the arm behind the shoulder should
stretch em.
reach, roll and lift x 5 with hold each side
coolcolj
New member
Feel tired. Sore upper body
Ran out of ZMA yesterday, 30 days supply. So I went to buy some more, picked up a bigger one. 90 days supply of ON ZMA, and it works out cheaper too, I get a month for free! That will save me quite a bit over time, as I'm definitely taking these everyday for the rest of my life.. I get 2-3 different dreams each night since I started taking it!
weighed 96.3kg 211.86lbs straight out of bed in underwear
big jump back up
Ran out of ZMA yesterday, 30 days supply. So I went to buy some more, picked up a bigger one. 90 days supply of ON ZMA, and it works out cheaper too, I get a month for free! That will save me quite a bit over time, as I'm definitely taking these everyday for the rest of my life.. I get 2-3 different dreams each night since I started taking it!
weighed 96.3kg 211.86lbs straight out of bed in underwear
big jump back up
coolcolj
New member
Thursday 9th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 3 - Lower Power/Strength - Micro cycle 10
Didn't feel like running today, plus it was cold, overcast and a bit wet. So I just went to the gym and did my jumps and squat. Will add some running before the upper body workout on Sunday to make up I think.
Been a while since I squatted on consecutive lower body days too.
One thing I noticed today - earlier in the year when I had poor ankle and hip mobility, plus weak calves, I would feel tension in my knees anytime I squatted and jumped. But now that I have good ankle/hip mobility and stronger calves, I only feel it in the muscle belly of my quads. Big difference in feel.
Lower back was pumped and tight the whole workout, very annoying!!
Body weight at gym - 214.5lbs
Workout time - 1.5 hours
Workout rating - 8/10
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) sit up complex on swiss ball
3) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
Vertical Jumps and hops
Warm up - sets of 2-3 jumps going higher/harder each time
did these in between the warm up sets on squats
1) 5 hops on/off a 6 inch step
rest 1min
2)
a)Standing Vertical jump,
b) one step VJ
c) 2 x running one legged jump
d) 2 x three step VJ
sequence for 6 sets total
Jump was pretty explosive. Most of the jumps were the same as my current highest at the gym when I weighed 198lbs. Which is nice, so power to weight ratio is well up. The last time I jumped at the gym at this body weight I was 3 inches lower all round. Gonna be sweet when I get back under 200lbs.
Running one legged jump improved a lot timing wise, went better each following set.
Stopped at 6 sets, on a high note, everything was "soaring", but needed to leave some gas for my squats. 6 inch step hops were starting to feel ragged though.
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - controlled down, semi explosive up in sneakers - Bar x 8, 95x8, 135x5, 185x5, 225x5
in oly shoes - 275x3, 305x2, 335x2
Hold at middle on the way down, pause at bottom, driven up hard - 4 to 5 mins rest
1) 315lbs x 3 (+20lbs -3 sets)
2) 315lbs x 3 --> just made the last rep, slight GM on last 2 reps.
Every time I jumped, it made my body relaxed, "light" and snappy, but then when I put the bar on my back, my body was like WTF you want me to strain now? So all the weight above 225lbs felt heavy as hell on my back, made me realise that anything above 275 is not exactly light. But once I dropped back from 335 to 315 for the work sets and stopped jumping by then, it felt good.
Only just made the last rep of the 2nd set so called it a day there. Hard to breath as well and the jumping made it feel a bit harder too. Will repeat what I did with 295lbs and push up my work capacity till I hit to 5 full sets and then on to 335lbs to hit my goal for 3x3 done the same way. Hopefully that means I've added 40lbs to my squat to crack 405, but if the gains keep coming then I'll keep it going to 355lbs 3x3.... should bump up my powerclean too.
Video of the 2nd set of squats. First rep was ok, but mid hold of the others needs to come down 2 inches
Right click on light and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_ISOPaused_315x3_Nov06.mpg
--
lower body, and lower back stretches
Didn't feel like running today, plus it was cold, overcast and a bit wet. So I just went to the gym and did my jumps and squat. Will add some running before the upper body workout on Sunday to make up I think.
Been a while since I squatted on consecutive lower body days too.
One thing I noticed today - earlier in the year when I had poor ankle and hip mobility, plus weak calves, I would feel tension in my knees anytime I squatted and jumped. But now that I have good ankle/hip mobility and stronger calves, I only feel it in the muscle belly of my quads. Big difference in feel.
Lower back was pumped and tight the whole workout, very annoying!!
Body weight at gym - 214.5lbs
Workout time - 1.5 hours
Workout rating - 8/10
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) sit up complex on swiss ball
3) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
Vertical Jumps and hops
Warm up - sets of 2-3 jumps going higher/harder each time
did these in between the warm up sets on squats
1) 5 hops on/off a 6 inch step
rest 1min
2)
a)Standing Vertical jump,
b) one step VJ
c) 2 x running one legged jump
d) 2 x three step VJ
sequence for 6 sets total
Jump was pretty explosive. Most of the jumps were the same as my current highest at the gym when I weighed 198lbs. Which is nice, so power to weight ratio is well up. The last time I jumped at the gym at this body weight I was 3 inches lower all round. Gonna be sweet when I get back under 200lbs.
Running one legged jump improved a lot timing wise, went better each following set.
Stopped at 6 sets, on a high note, everything was "soaring", but needed to leave some gas for my squats. 6 inch step hops were starting to feel ragged though.
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - controlled down, semi explosive up in sneakers - Bar x 8, 95x8, 135x5, 185x5, 225x5
in oly shoes - 275x3, 305x2, 335x2
Hold at middle on the way down, pause at bottom, driven up hard - 4 to 5 mins rest
1) 315lbs x 3 (+20lbs -3 sets)
2) 315lbs x 3 --> just made the last rep, slight GM on last 2 reps.
Every time I jumped, it made my body relaxed, "light" and snappy, but then when I put the bar on my back, my body was like WTF you want me to strain now? So all the weight above 225lbs felt heavy as hell on my back, made me realise that anything above 275 is not exactly light. But once I dropped back from 335 to 315 for the work sets and stopped jumping by then, it felt good.
Only just made the last rep of the 2nd set so called it a day there. Hard to breath as well and the jumping made it feel a bit harder too. Will repeat what I did with 295lbs and push up my work capacity till I hit to 5 full sets and then on to 335lbs to hit my goal for 3x3 done the same way. Hopefully that means I've added 40lbs to my squat to crack 405, but if the gains keep coming then I'll keep it going to 355lbs 3x3.... should bump up my powerclean too.
Video of the 2nd set of squats. First rep was ok, but mid hold of the others needs to come down 2 inches
Right click on light and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_ISOPaused_315x3_Nov06.mpg
--
lower body, and lower back stretches
coolcolj
New member
Took ages to fall asleep, a bit jacked up I think from the workout.
A little sapped and achey all over, but not all that sore surprisingly and I don't feel drained either. Even though sleep wasn't that great quantity wise.
Things are looking up
weighed 95.8kg 210.76lbs straight out of bed in underwear
A little sapped and achey all over, but not all that sore surprisingly and I don't feel drained either. Even though sleep wasn't that great quantity wise.
Things are looking up
weighed 95.8kg 210.76lbs straight out of bed in underwear
Similar threads
