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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Tuesday 16th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 7 - Day 2 - LIGHT Prehab Rehab - Microcycle 1
Been 9 days since I last did these moves, and the upper body stuff is starting to feel lighter/easier all round so strength is going up.
Might ahve overdone the posterior chain stuff, supposed to just light active recovery work, but my hammies and lower back feel smoked. Not CNS intensive though, so hopefully squats will be ok in 2 days time...
Body weight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
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 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
less one rep but one extra set
Box Squat - 16 inch bench - high bar
Warmup - Bar x 10, 95lbs x 10
Rotation 1) 135lbs x 10
Rotation 1) 185lbs x 10
Rotation 1) 225lbs x 10
16 inch bench puts me at parallel. All fast and snappy.
Man boxsquats are way easier than fullsquats! I banged out 225lbs like nothing compared to fullsquats with the same weight. Warmed up much faster too.
I had to set the safety pins 2 notches higher - so the ROM is about 6 inches less, even though the top of my thighs is the same as in fullsquats. And the stance gives more leverage too. Harder on lower back though. Feels like I could probbaly double my rep count for oly full squats at any given weight...LOL these are "cheater squats"
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
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Rotation 1) BW x 12 each side (extra set)
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 12 (+1 rep)
Rotation 2) BW x 12
Rotation 3) BW x 12
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
Rotation 2) 2kg x 6 (extra set)
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x12, 4kg x8, 7kg x5,
Rotation 1) 20lbs x 8
Rotation 2) 30lbs x 8
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 1 min Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1min
Reverse Hypers - single leg x 12 each side + 2 legged x 15
single leg version really stretches out the none lifting leg on the floor!
upper body/cuff and lower body stretches
Been 9 days since I last did these moves, and the upper body stuff is starting to feel lighter/easier all round so strength is going up.
Might ahve overdone the posterior chain stuff, supposed to just light active recovery work, but my hammies and lower back feel smoked. Not CNS intensive though, so hopefully squats will be ok in 2 days time...
Body weight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
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 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
less one rep but one extra set
Box Squat - 16 inch bench - high bar
Warmup - Bar x 10, 95lbs x 10
Rotation 1) 135lbs x 10
Rotation 1) 185lbs x 10
Rotation 1) 225lbs x 10
16 inch bench puts me at parallel. All fast and snappy.
Man boxsquats are way easier than fullsquats! I banged out 225lbs like nothing compared to fullsquats with the same weight. Warmed up much faster too.
I had to set the safety pins 2 notches higher - so the ROM is about 6 inches less, even though the top of my thighs is the same as in fullsquats. And the stance gives more leverage too. Harder on lower back though. Feels like I could probbaly double my rep count for oly full squats at any given weight...LOL these are "cheater squats"
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
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Rotation 1) BW x 12 each side (extra set)
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 12 (+1 rep)
Rotation 2) BW x 12
Rotation 3) BW x 12
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
Rotation 2) 2kg x 6 (extra set)
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x12, 4kg x8, 7kg x5,
Rotation 1) 20lbs x 8
Rotation 2) 30lbs x 8
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 1 min Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1min
Reverse Hypers - single leg x 12 each side + 2 legged x 15
single leg version really stretches out the none lifting leg on the floor!
upper body/cuff and lower body stretches
ChinkNasty
New member
yea box squats are much easier than any full squat variant...they do help strengthen the hip flexors and drive out of the 'hole' though...when I fullsquatted 405x3, I was easily box squatting 440 for 5 sets of 3...just to give you an idea of your untapped potential 
KOArtist
New member
what up coolcolj, hope all is well. I had a quick question for you: I know sometimes that you play hoops, and I was wondering if you try to do that before or after any other training, be it plyo's or lifting.
I know you're supposed to do the "fastest" stuff first, but playing hoops is kind of a 3 headed beast since it's plyometric/reactive/endurance building all at the same time.
For example, if I planned on doing some limit strength squats, and some jump or reactive squats, and also planned to hoop for a game or 2, what order would you do them?
thanks man
I know you're supposed to do the "fastest" stuff first, but playing hoops is kind of a 3 headed beast since it's plyometric/reactive/endurance building all at the same time.
For example, if I planned on doing some limit strength squats, and some jump or reactive squats, and also planned to hoop for a game or 2, what order would you do them?
thanks man
Last edited:
coolcolj
New member
ChinkNasty said:yea box squats are much easier than any full squat variant...they do help strengthen the hip flexors and drive out of the 'hole' though...when I fullsquatted 405x3, I was easily box squatting 440 for 5 sets of 3...just to give you an idea of your untapped potential
ha, I'm not about to go heavy on them anytime soon, but it's good to know I could probbaly nag out some reps in the high 300s to low 400s
That fact it is easier makes it a good active recovery exercise and keeps my posterior chain stimulated to balance all the quad dominant full squats
---
Mood is starting to improve. CNS feels pretty good, especially by the afternoon. Overall not too sore, a bit of stiffness in the upper back. Lower back muscles, right near tail bone is sore, probbaly from the reverse hypers. Right hammie feels a bit strained.
weighed 97.3 kg 214lbs straight out of bed in underwear
Did dynamic stretches, and upper body and hip mobility drills - prone scorpions, braced scorpion unders, dynamic high glute swing/stretch
then went for a 12 min walk - feeling easier now on my posterior chain and lower back.
some stretches after - hammered the external hip rotor. Usually I just stretch it by sitting down and bending one leg and putting the ankle onto the other knee and lean forward. which works ok, but still too tight. But today I did it standing, forcing that bent leg onto a table, and boy does that really stretch it aggressively! Did 3x30sec each side, and my hips feels so much looser. Has been getting real tight from all the sitting.
coolcolj
New member
KOArtist said:
I do play, but not that often right now. Once every 4 weeks or so when I unload the squats. Gaining leg strength is my priority so everything else has to be cut back
And when I do, it's done by itself or after /together with some lower intensity sprints. BBall the way I play is pretty high intensity and a full workout as it is! I get drained the day after with all the max effort jumps I do
in your case, you know the stuff you do first will benefit the most and the stuff you do last will really suffer. I wuld not do them all in one day myself. Too much neural confusion, your asking your body to strain then be reactive and then BBall for a long session. I doubt you'd make much gains if your not a begineer. Divide and conquer
ask yourself which is most important and do it first - but usually faster reactive stuff before strength work, or you can complex them with the squat warmups, like I do
BBall would be last, but be careful, cramps would be a real possibility....I know for me my quads would cramp up if I started running around and jumping after a gut busting squat session
why not just BBall on another day? If you are squatting hard enough to make gains, you shouldn't have enough energy left
Last edited:
coolcolj
New member
coolcolj
New member
Crap sleep, feel really sleepy. The 2 hour nap felt good, but that ruined my main sleep. Waking pulse of 54 is the lowest this month though.
Body feels pretty good though, except for my lower back muscles which are sore and trashed up. Man I have to squat heavy too today!
Upper back still a bit achey
weighed 98 kg 215.6lbs straight out of bed in underwear
Body feels pretty good though, except for my lower back muscles which are sore and trashed up. Man I have to squat heavy too today!
Upper back still a bit achey
weighed 98 kg 215.6lbs straight out of bed in underwear
coolcolj
New member
Thursday 18th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 6 - Day 2 - Lower Strength/Work Capacity - Micro cycle 1
Felt crappy and tired, but I was pleased with my squatting and progress. Power cleans were crap, slow and 155lbs felt heavy as hell!
Speed Strength is shot right now, so definitely slightly overreached, but funny how my squats felt pretty good and fairly strong. To think that I could be even stronger after a deload...
Whole body feeling pretty trashed right now.
Body weight at gym - 217.5lbs
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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) standing side leg raise x 5, prone side leg raise x5
7) Prone Scorpion - x10 each leg alternating
8) Braced Scorpion under - x10 each leg alternating
9) hurdle over and unders x 5 each direction and type
10) various hops
11) 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 + 2 x High Hang Powerclean - bar, 89lbs, 129lbs, 155lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
1) 335 x 4 - rest 5 mins
2) 285 x 8 - rest 6 mins
3) 355 x 4 - rest 6 mins --> NEW PR!!
4) 305 x 8
Increased loads 10lbs across the board again on the main waveloads. Doubled 315 on the warmups and added the 365lb single. All these warmup singles and doubles all felt solid.
Back on the 31st Dec 2006 I did 365lbs with a 1.6 sec concentric time, 3.3+sec total time. Today I had a 1.2 sec concentric time and 2.933 sec total time - hmm getting more powerful/stronger, but I did GM it a bit.
So squat max has to be at least 405lbs now.
355x4 is a new all time best PR, but the last rep was pretty wobbly at the sticking point. I kinda flipped between a GM and upright position rapidly. So back and hammies still my big weakness. legs felt good for more though. Need to get my paused GMs up from 155lbs 2x6 to at least 205lbs 2x6 before I even think about repping 405lbs I reckon.
I can't believe how much lighter all the weights above 315lbs feel on my back now, and I feel solid and stable walking them out for the first time! Probably due to my stronger core from paused Good Mornings and ab work, plus the calf raise hold on GMs
video of the 365 single, top wave with the 355, and 305 sets. You can see the wobble with 355lbs. I didn't take a brief breather between each rep on the 305lb and that just about killed me!
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...lSquat_Waveloaded_365_355x4_305x8_18Jan07.mpg
---------
lower body, and lower back stretches. Plus a few upper body ones
Felt crappy and tired, but I was pleased with my squatting and progress. Power cleans were crap, slow and 155lbs felt heavy as hell!
Speed Strength is shot right now, so definitely slightly overreached, but funny how my squats felt pretty good and fairly strong. To think that I could be even stronger after a deload...
Whole body feeling pretty trashed right now.
Body weight at gym - 217.5lbs
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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) standing side leg raise x 5, prone side leg raise x5
7) Prone Scorpion - x10 each leg alternating
8) Braced Scorpion under - x10 each leg alternating
9) hurdle over and unders x 5 each direction and type
10) various hops
11) 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 + 2 x High Hang Powerclean - bar, 89lbs, 129lbs, 155lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
1) 335 x 4 - rest 5 mins
2) 285 x 8 - rest 6 mins
3) 355 x 4 - rest 6 mins --> NEW PR!!
4) 305 x 8
Increased loads 10lbs across the board again on the main waveloads. Doubled 315 on the warmups and added the 365lb single. All these warmup singles and doubles all felt solid.
Back on the 31st Dec 2006 I did 365lbs with a 1.6 sec concentric time, 3.3+sec total time. Today I had a 1.2 sec concentric time and 2.933 sec total time - hmm getting more powerful/stronger, but I did GM it a bit.
So squat max has to be at least 405lbs now.
355x4 is a new all time best PR, but the last rep was pretty wobbly at the sticking point. I kinda flipped between a GM and upright position rapidly. So back and hammies still my big weakness. legs felt good for more though. Need to get my paused GMs up from 155lbs 2x6 to at least 205lbs 2x6 before I even think about repping 405lbs I reckon.
I can't believe how much lighter all the weights above 315lbs feel on my back now, and I feel solid and stable walking them out for the first time! Probably due to my stronger core from paused Good Mornings and ab work, plus the calf raise hold on GMs
video of the 365 single, top wave with the 355, and 305 sets. You can see the wobble with 355lbs. I didn't take a brief breather between each rep on the 305lb and that just about killed me!
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...lSquat_Waveloaded_365_355x4_305x8_18Jan07.mpg
---------
lower body, and lower back stretches. Plus a few upper body ones
ChinkNasty
New member
killin dem squats, good work
will you explain to me your wave loading work and whats the reasoning behind that?
will you explain to me your wave loading work and whats the reasoning behind that?
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