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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Thursday 23rd January - Cycle 4 Get Strong+Maintain Weight - Week 8 - Day 2 - Lower 2 Strength/Assistance - Micro cycle 1
Just a repeat of yesterday but without the jumping. Productive but certainly not feeling all that fresh. Deloading next week anyway.
Body weight at gym - 219.5lbs
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
standing on one leg, balancing, and with eyes shut
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension x 5 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 10
10) various hops, prime times, running in the spot drills
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3 (2min rests)
in oly shoes - 285x3, 315x2, 345x1 (3min rests)
345lbs x 6 +15lbs -2 reps NEW PR !!
Upped the weight 15lbs from last week, so PR by default and the most reps with 345lbs ever. Pretty hard, I think the jumps I normally do during the warmups fires up my CNS so the squat feels a bit easier...or maybe yesterday added more fatigue onto whatever I'm still recovering from the last waveloaded squat workout.
Just made the last rep, that was a bit of gut buster. Concentric took 2.133 secs, and 4.1 sec total time --> just right where I want it, perfect blend of speed and strain ability. Mid upper back was smoked on the last 2 reps, was barely able to hold my back straight on the 6th, mid spinal erectors screaming as the weight tried to snap me in half. This is where Good mornings are gonna help me! Happy I was able to stay strict and upright on all reps.
According to my trusty rep calculator that puts me at a 400lb 1RM, although I normally tend to be able to max out 20lbs over that. But my work capacity is probably better these days so who knows.
Also puts me at 365x4, I reckon after the next few weeks of deloading, intensifying and back strengthening I may get 365-375 x 5. A nice jump, considering the most I have ever done was 365 for 2 ugly reps where I couldn't control it on the way down, and bounced a lot....
Just about double bodyweight and the strength to powerclean 275lbs!
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 165lbs 2x6 (+10lbs)
2nd set felt a little easier initially, need better warmup I guess...smoked my mid spinal erectors, massive pump there.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - Bar x 3 each side, 95lbs x 3 each side, (+20lbs) 115lbs x 3 each side, left first
(+1 set) 115lbs x 8 alternating legs
woo hard but good. Lots of hammie action, but quads got pumped too.
I keep the rear leg straighter so the front leg does most of the work.
Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom - 1 Plate, 2 plates, 3 plates x 3 reps
much hard today
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x 3, 45lbs x 6 (+10lbs)
--
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 5 each side
lower body, abs and lower back stretches. Can touch my heel onto my butt on this stretch very easily on my left side, right side is quite a bit tighter, so I have to force it together harder. Still big improvement from a month ago.
Just a repeat of yesterday but without the jumping. Productive but certainly not feeling all that fresh. Deloading next week anyway.
Body weight at gym - 219.5lbs
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
standing on one leg, balancing, and with eyes shut
1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension x 5 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 10
10) various hops, prime times, running in the spot drills
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3 (2min rests)
in oly shoes - 285x3, 315x2, 345x1 (3min rests)
345lbs x 6 +15lbs -2 reps NEW PR !!
Upped the weight 15lbs from last week, so PR by default and the most reps with 345lbs ever. Pretty hard, I think the jumps I normally do during the warmups fires up my CNS so the squat feels a bit easier...or maybe yesterday added more fatigue onto whatever I'm still recovering from the last waveloaded squat workout.
Just made the last rep, that was a bit of gut buster. Concentric took 2.133 secs, and 4.1 sec total time --> just right where I want it, perfect blend of speed and strain ability. Mid upper back was smoked on the last 2 reps, was barely able to hold my back straight on the 6th, mid spinal erectors screaming as the weight tried to snap me in half. This is where Good mornings are gonna help me! Happy I was able to stay strict and upright on all reps.
According to my trusty rep calculator that puts me at a 400lb 1RM, although I normally tend to be able to max out 20lbs over that. But my work capacity is probably better these days so who knows.
Also puts me at 365x4, I reckon after the next few weeks of deloading, intensifying and back strengthening I may get 365-375 x 5. A nice jump, considering the most I have ever done was 365 for 2 ugly reps where I couldn't control it on the way down, and bounced a lot....
Just about double bodyweight and the strength to powerclean 275lbs!
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 165lbs 2x6 (+10lbs)
2nd set felt a little easier initially, need better warmup I guess...smoked my mid spinal erectors, massive pump there.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - Bar x 3 each side, 95lbs x 3 each side, (+20lbs) 115lbs x 3 each side, left first
(+1 set) 115lbs x 8 alternating legs
woo hard but good. Lots of hammie action, but quads got pumped too.
I keep the rear leg straighter so the front leg does most of the work.
Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom - 1 Plate, 2 plates, 3 plates x 3 reps
much hard today
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x 3, 45lbs x 6 (+10lbs)
--
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 5 each side
lower body, abs and lower back stretches. Can touch my heel onto my butt on this stretch very easily on my left side, right side is quite a bit tighter, so I have to force it together harder. Still big improvement from a month ago.
Last edited:
coolcolj
New member
Bad sleep,tired, and sapped. Not too sore though, overall achey feeling.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
bodyweight is getting outa control, makeing some diet changes today towards the Warrior/Animabolics diet,. See how it goes...
mobility work
12min walk, some easy stretching
--
googling around
this is what I wanted to hear - someone who actually used it long term to get leaner, while also getting stronger -
quoting a former football player and now strongman
---
I did the warrior diet when I stopped playing FB and was over 300 pounds...
I dropped to 240 and my lifts actually went up. I was BP more, squatting more and DL a LOT more. It is unorthodox as hell, but it works.
Once you get used to it, you will love it. Esp if you want to cut some weight.
I ate almonds, cheeses (mozz and cheddar) a protein shake here, wheat bread with PB and a lot of berries.
nighttime meal was pretty much anything good goes... I ate a lot of red meat, sweet potatoes and veggies...
I used, almost exclusively, the Pavel PTP workout...
Pavel Tsatouline's Power to the People book.
Basically deadlifts and overhead one arm presses. I added my own twist to it to make it a strongman workout.
advice.... it is hard to stick to during the first 2 weeks because of the initial hunger pangs during the day, but stick to it and you will feel a lot different.
This is a diet that you can go off and on if you need to because of a holiday or a social event and not have to worry about screwing everything up, but go back on it when that is over.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
bodyweight is getting outa control, makeing some diet changes today towards the Warrior/Animabolics diet,. See how it goes...
mobility work
12min walk, some easy stretching
--
googling around
this is what I wanted to hear - someone who actually used it long term to get leaner, while also getting stronger -
quoting a former football player and now strongman
---
I did the warrior diet when I stopped playing FB and was over 300 pounds...
I dropped to 240 and my lifts actually went up. I was BP more, squatting more and DL a LOT more. It is unorthodox as hell, but it works.
Once you get used to it, you will love it. Esp if you want to cut some weight.
I ate almonds, cheeses (mozz and cheddar) a protein shake here, wheat bread with PB and a lot of berries.
nighttime meal was pretty much anything good goes... I ate a lot of red meat, sweet potatoes and veggies...
I used, almost exclusively, the Pavel PTP workout...
Pavel Tsatouline's Power to the People book.
Basically deadlifts and overhead one arm presses. I added my own twist to it to make it a strongman workout.
advice.... it is hard to stick to during the first 2 weeks because of the initial hunger pangs during the day, but stick to it and you will feel a lot different.
This is a diet that you can go off and on if you need to because of a holiday or a social event and not have to worry about screwing everything up, but go back on it when that is over.
coolcolj
New member
Good deep sleep, but just not enough of it, woke up early.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
waist size = 38.5 inches this morning
Bodyweight same as yesterday but I ate a grab load last night so a lotta food weight here.
Yeah I started my hybrid Warrior/Animabolics diet, yesterday
Went pretty well for the first day, not too hungry and feasted like a king later in the day. Taking a complete blend protein powder just in case for now.
the undereating part during the day definitely detoxes the body with the fruit. I rarely eat fruit so it was more filling than I thought and kept my blood sugar nice and stable, low GI. And I crapped out so much stuff for the amount of food! Sure look different, skin looks clearer, bloat is gone.
will record my meals for now to fine tune it etc
What I ate yesterday
mostly 3 or so hours apart, except at night
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) banana, some left over garlic prawns, some veges, some handful of raw almonds
5) one hour later - big meal = steak, 4-5 pork sauages, mashed potato, large amount of peas and corn combo, a little pumpkin, finished off with some some soup - man I was stuffed!
I'll update what I ate today later
weighed 98.4 kg 216.48lbs straight out of bed in underwear
waist size = 38.5 inches this morning
Bodyweight same as yesterday but I ate a grab load last night so a lotta food weight here.
Yeah I started my hybrid Warrior/Animabolics diet, yesterday
Went pretty well for the first day, not too hungry and feasted like a king later in the day. Taking a complete blend protein powder just in case for now.
the undereating part during the day definitely detoxes the body with the fruit. I rarely eat fruit so it was more filling than I thought and kept my blood sugar nice and stable, low GI. And I crapped out so much stuff for the amount of food! Sure look different, skin looks clearer, bloat is gone.
will record my meals for now to fine tune it etc
What I ate yesterday
mostly 3 or so hours apart, except at night
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) banana, some left over garlic prawns, some veges, some handful of raw almonds
5) one hour later - big meal = steak, 4-5 pork sauages, mashed potato, large amount of peas and corn combo, a little pumpkin, finished off with some some soup - man I was stuffed!
I'll update what I ate today later
coolcolj
New member
for today
Hunger pains were a lot more noticeable in the under eating phase today...
I didn't eat as much at night, the workout always seems to kill my appetite, but junk food kinda makes up for that
1) small apple + protein drink
2) huge apple + protein drink
3) small peach + a handful of raw almonds
4) 45mins before gym - small peach + protein drink
5) post workout - natural muesli + protein powder + oat milk, and some chocolate...
6) 2 slices of yeast free rye toast + margarine
7) left overs... steak, 4 pork sauages, mashed potato, peas and corn combo
fruit is pretty amazing for keeping blood sugar stable. I sure feel alive and more alert like when I go low carb, but better
Hunger pains were a lot more noticeable in the under eating phase today...
I didn't eat as much at night, the workout always seems to kill my appetite, but junk food kinda makes up for that
1) small apple + protein drink
2) huge apple + protein drink
3) small peach + a handful of raw almonds
4) 45mins before gym - small peach + protein drink
5) post workout - natural muesli + protein powder + oat milk, and some chocolate...
6) 2 slices of yeast free rye toast + margarine
7) left overs... steak, 4 pork sauages, mashed potato, peas and corn combo
fruit is pretty amazing for keeping blood sugar stable. I sure feel alive and more alert like when I go low carb, but better
coolcolj
New member
Thursday 25th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 8 - Day 3 - LIGHT Prehab Rehab DELOAD - Microcycle 1
Slight deload, dropped overall volume a bit, in keeping with the general deload for squats the next few weeks.
Bodyweight dropped quite a bit from the last time I was in the gym since I started this diet, and it's not from water weight or lack of carbs. Probably from crapping all the stuff in my bowels with the fruits detoxing me
Over and under test is improving
Body weight at gym - 217lbs
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
Box Squat - 18 inch bench - high bar - wide stance
Warm up - Bar x 10, 95lbs x 10, 135x10
Rotation 1) 225lbs x 10
Rotation 2) 245lbs x 10
2 inch higher bench than last time. Wider stance. Not much ROM at all!
very easy, fast and snappy, harder to support the load than to squat it...but good pump in my posterior chain.
Chest supported T-Bar rows - overhand grip - elbows out
warm ups - bar x 10, 25lbs x 8
Rotation 1) 45lbs x 6
Rotation 2) 70lbs x 6
real light, just staying in the groove since I skipped the last workout
9 inch Peterson setups
Rotation 1) BW x 10 each side
Rotation 2) BW x 10 each side
lower height
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
on 6 inch med ball
Rotation 2) 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 7 (+1 rep)
Rotation 2) 2kg x 7
feeling stronger on these
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x10, 15lbsx5,
Rotation 1) 30lbs x 10
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 45 secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 45 secs
Reverse Hypers - single leg x 15 each side + 2 legged x 15
smoked my hammies
upper body/cuff and lower body stretches
Slight deload, dropped overall volume a bit, in keeping with the general deload for squats the next few weeks.
Bodyweight dropped quite a bit from the last time I was in the gym since I started this diet, and it's not from water weight or lack of carbs. Probably from crapping all the stuff in my bowels with the fruits detoxing me
Over and under test is improving
Body weight at gym - 217lbs
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
Box Squat - 18 inch bench - high bar - wide stance
Warm up - Bar x 10, 95lbs x 10, 135x10
Rotation 1) 225lbs x 10
Rotation 2) 245lbs x 10
2 inch higher bench than last time. Wider stance. Not much ROM at all!
very easy, fast and snappy, harder to support the load than to squat it...but good pump in my posterior chain.
Chest supported T-Bar rows - overhand grip - elbows out
warm ups - bar x 10, 25lbs x 8
Rotation 1) 45lbs x 6
Rotation 2) 70lbs x 6
real light, just staying in the groove since I skipped the last workout
9 inch Peterson setups
Rotation 1) BW x 10 each side
Rotation 2) BW x 10 each side
lower height
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
on 6 inch med ball
Rotation 2) 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 7 (+1 rep)
Rotation 2) 2kg x 7
feeling stronger on these
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x10, 15lbsx5,
Rotation 1) 30lbs x 10
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 45 secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 45 secs
Reverse Hypers - single leg x 15 each side + 2 legged x 15
smoked my hammies
upper body/cuff and lower body stretches
ChinkNasty
New member
aight colin, lets do this baby, im interested to follow your progress
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