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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
super_rice
New member
nice job.. just one of those days
coolcolj
New member
hopefully it's a good training day by design rather than fluke 
should carry over into the next waveload workout. Man my upper hamstrings have really filled out from the paused Good mornings,and extra lower back strength/endurance from em helps the squat a lot for staying tight.
The GM thing I used to do on squats was just the result of my hammies being weaker than my quads and glutes...which held my squat back all this time...!
Also not being able to control heavy squats in the bottom half = weak hammies too.
I did RDL, and deadlifts and all, but GMs are that much better than all of em!
I kinda spread my knees out on the way down, subconsciously, I don't do it on purpose and then it moves back to nuetral when I power back up, it sorta prestretches the adductors and they add more force on the way up. That's probbaly why they get quite sore after each squat workout. My knees don't actually cave in
I don't know why my sleep is bad, probably a combo of hard training, slight overeaching and bad sleeping patterns from the early rise on some days. Overactive CNS as well.
-----
another *****ty night of sleep again, I woke up at 1 am and couldn't fall back to sleep again, just lay in bed half asleep
Feel a bit drained, that warm fuzzy feeling. Overdid the jumps me thinks, have to cut them down a touch. Waking pulse still under 60 though.
Achey all over, but lower body not as sore as the last waveload workout.
weighed 97.2 kg 213.8lbs straight out of bed in underwear
I think the weight gain is mostly fat, just need to curb the junk food me thinks...
might go for a 12 min walk and some stretching after - not sure, as I have a heavy day at my part time job tommorrow, walking tends to make my lower back/posterior chain achey
should carry over into the next waveload workout. Man my upper hamstrings have really filled out from the paused Good mornings,and extra lower back strength/endurance from em helps the squat a lot for staying tight.
The GM thing I used to do on squats was just the result of my hammies being weaker than my quads and glutes...which held my squat back all this time...!
Also not being able to control heavy squats in the bottom half = weak hammies too.
I did RDL, and deadlifts and all, but GMs are that much better than all of em!
I kinda spread my knees out on the way down, subconsciously, I don't do it on purpose and then it moves back to nuetral when I power back up, it sorta prestretches the adductors and they add more force on the way up. That's probbaly why they get quite sore after each squat workout. My knees don't actually cave in
I don't know why my sleep is bad, probably a combo of hard training, slight overeaching and bad sleeping patterns from the early rise on some days. Overactive CNS as well.
-----
another *****ty night of sleep again, I woke up at 1 am and couldn't fall back to sleep again, just lay in bed half asleep
Feel a bit drained, that warm fuzzy feeling. Overdid the jumps me thinks, have to cut them down a touch. Waking pulse still under 60 though.
Achey all over, but lower body not as sore as the last waveload workout.
weighed 97.2 kg 213.8lbs straight out of bed in underwear
I think the weight gain is mostly fat, just need to curb the junk food me thinks...
might go for a 12 min walk and some stretching after - not sure, as I have a heavy day at my part time job tommorrow, walking tends to make my lower back/posterior chain achey
coolcolj
New member
crap sleep, nothing new... Apart from feeling so damn tired, body feels ok. Hammies still pretty sore though. Lowest waking pulse in a while 54
weighed 96.8 kg 212.96lbs straight out of bed in underwear
did quite a bit of stretching and some pseudo foam rolling on my hips and glutes using the floor.
weighed 96.8 kg 212.96lbs straight out of bed in underwear
did quite a bit of stretching and some pseudo foam rolling on my hips and glutes using the floor.
coolcolj
New member
Sunday 7th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 6 - Day 1 - LIGHT Prehab Rehab - Microcycle 1
Usually this is an upper body day, but it's more a full body one, but pretty light and low volume active recovery type session.
Body weight at gym - 217.5lbs
Workout time - ?
Workout rating - 7/10
General 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
1) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Keiser hip adduction/abduction gas machine - 3/2 setting x 10
6) various hops
7) Prone Scorpion - x6 each leg alternating
8) Braced Scorpion under - x6 each leg alternating
9) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 4 each side, alternating
Rotation 2) 3 sec hold x 4 each side, alternating
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 11 (+1 rep)
Rotation 2) BW x 11
Rotation 3) BW x 11 (+1 extra set)
Dumbbell high angle Rows to ribcage - pulling with mid/lower traps and delts
warm ups - 30lbs x 10
with hold at top
Rotation 1) 40lbs x 12 (+2 reps)
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 6
Rotation 2) 2kg x 6
Reverse Hypers
Rotation 1) BW x 15
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x12,
Rotation 1) 15lbs x 7
Rotation 2) 25lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 10 + 1 min Pec/Subscap stretched ISO hold
upper body/cuff and lower body stretches.
Usually this is an upper body day, but it's more a full body one, but pretty light and low volume active recovery type session.
Body weight at gym - 217.5lbs
Workout time - ?
Workout rating - 7/10
General 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
1) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Keiser hip adduction/abduction gas machine - 3/2 setting x 10
6) various hops
7) Prone Scorpion - x6 each leg alternating
8) Braced Scorpion under - x6 each leg alternating
9) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 4 each side, alternating
Rotation 2) 3 sec hold x 4 each side, alternating
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 11 (+1 rep)
Rotation 2) BW x 11
Rotation 3) BW x 11 (+1 extra set)
Dumbbell high angle Rows to ribcage - pulling with mid/lower traps and delts
warm ups - 30lbs x 10
with hold at top
Rotation 1) 40lbs x 12 (+2 reps)
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 6
Rotation 2) 2kg x 6
Reverse Hypers
Rotation 1) BW x 15
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x12,
Rotation 1) 15lbs x 7
Rotation 2) 25lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 10 + 1 min Pec/Subscap stretched ISO hold
upper body/cuff and lower body stretches.
coolcolj
New member
Finally a decent night's sleep. Still feel tired though.
Body has some mild aches, not bad.
weighed 97.3 kg 214lbs straight out of bed in underwear
Did some upper and lower body mobility work. Some lying and standing side leg raises, woo tons of hip and adductor activation tehre, especially with a slight hold. Gonna have to add these to my lower body general warmup to activate the hips and adductors.
Went for a 12min easy walk and then some light stretches and a few single leg squat/deadlift type move to fix some hip/glute firing issue - very hard to balance, and pumped the hell out of legs and hips with only 6 total reps each leg!
Body has some mild aches, not bad.
weighed 97.3 kg 214lbs straight out of bed in underwear
Did some upper and lower body mobility work. Some lying and standing side leg raises, woo tons of hip and adductor activation tehre, especially with a slight hold. Gonna have to add these to my lower body general warmup to activate the hips and adductors.
Went for a 12min easy walk and then some light stretches and a few single leg squat/deadlift type move to fix some hip/glute firing issue - very hard to balance, and pumped the hell out of legs and hips with only 6 total reps each leg!
coolcolj
New member
Pretty good sleep, not the best, but better than what I've been getting recently. Feeling pretty good, hips and lower back a bit achey, but body has that loose feeling that tells me it's time to rock. Legs felt strong walking upstairs. See how I go with squats today....
weighed 96.7 kg 212.74lbs straight out of bed in underwear
yay, weight is back down. 95kg 209lbs would be nice
weighed 96.7 kg 212.74lbs straight out of bed in underwear
yay, weight is back down. 95kg 209lbs would be nice
coolcolj
New member
Tuesday 9th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 6 - Day 2 - Lower Strength/Work Capacity - Micro cycle 1
Workout was ok, but squats were a lot tougher than I expected, but I'm not feeling so gassed now afterwards even with the ever increasing loads.
Body weight at gym - 216lbs
Workout time - 1.25 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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) prone side leg raise x5, standing side leg raise x 5
7) Prone Scorpion - x6 each leg alternating
8) Braced Scorpion under - x6 each leg alternating
9) various hops
10) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 3x High Hang Powerclean - bar, 89lbs, 119lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4
in oly shoes - 255x3, 285x2, 315x1, 345x1
controlled down, semi-explosive up
1) 325 x 4 - rest 5 mins
2) 275 x 8 - rest 6 mins
3) 345 x 4 - rest 6 mins
4) 295 x 8
Increased loads 10lbs across the board again, but by mistake, was supposed to go 5lbs up...Anyway I got em all ok, but 345lbs x 4 was bitching hard. Just about all out, although it did feel much easier in the 2nd wave compared to how it felt in the warmups, where I didn't think I could even get more than 2 reps! 345lbs felt much easier in the last 2 weeks, and form overall was not good, so recovery is behind, but I only have one more week before I unload the squats
A bit of room left with the 295x8, not surprising as I got a 315x8 PR last session, but not sure I could add 10lbs more next time and get 355x4...getting into 90% zone, and I want to stay away from there. But that would be a nice PR for me, as I have been trying to get 355x4 but always fell short....
See how I go, but I might make some changes into a 3 tier flat waveload in the 70-80% area.
Lower back is starting to feel a bit over trained as well. So I may not go that heavy on squats next session, save the back for the GMs, plus I need to get back into the split squats, they help a lot. That should leave a bit of breathing room for overall recovery.
video of the top wave with the 345, and 295 sets.
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_Waveloaded_345x4_295x8_9Jan07.mpg
---------
reverse hypers - BWx15
lower body, and lower back stretches
Workout was ok, but squats were a lot tougher than I expected, but I'm not feeling so gassed now afterwards even with the ever increasing loads.
Body weight at gym - 216lbs
Workout time - 1.25 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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) prone side leg raise x5, standing side leg raise x 5
7) Prone Scorpion - x6 each leg alternating
8) Braced Scorpion under - x6 each leg alternating
9) various hops
10) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 3x High Hang Powerclean - bar, 89lbs, 119lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4
in oly shoes - 255x3, 285x2, 315x1, 345x1
controlled down, semi-explosive up
1) 325 x 4 - rest 5 mins
2) 275 x 8 - rest 6 mins
3) 345 x 4 - rest 6 mins
4) 295 x 8
Increased loads 10lbs across the board again, but by mistake, was supposed to go 5lbs up...Anyway I got em all ok, but 345lbs x 4 was bitching hard. Just about all out, although it did feel much easier in the 2nd wave compared to how it felt in the warmups, where I didn't think I could even get more than 2 reps! 345lbs felt much easier in the last 2 weeks, and form overall was not good, so recovery is behind, but I only have one more week before I unload the squats
A bit of room left with the 295x8, not surprising as I got a 315x8 PR last session, but not sure I could add 10lbs more next time and get 355x4...getting into 90% zone, and I want to stay away from there. But that would be a nice PR for me, as I have been trying to get 355x4 but always fell short....
See how I go, but I might make some changes into a 3 tier flat waveload in the 70-80% area.
Lower back is starting to feel a bit over trained as well. So I may not go that heavy on squats next session, save the back for the GMs, plus I need to get back into the split squats, they help a lot. That should leave a bit of breathing room for overall recovery.
video of the top wave with the 345, and 295 sets.
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_Waveloaded_345x4_295x8_9Jan07.mpg
---------
reverse hypers - BWx15
lower body, and lower back stretches
Last edited:
Lone Trooper
Banned
coolcolj said:
Watched the video - nice ascending speed, but is it just me, or does your depth seem to barely break parallel? Some reps it looks like you stop just below parallel, when you could probably sink a bit deeper.
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