Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

I shouldn't feel moody, but I am. A bit sapped, not in that drained way, different kind of feeling. I guess it's when you lift heavy singles and stuff.
Again whole body is achey, but not like when do high volume sets.

weighed 96.3 kg 211.86lbs straight out of bed in underwear

I figured I haven't been eating enough at night on week 2, compared to week 1, so I am making sure I stuff myself till bursting point this week! Been losing weight way to quickly on week 2 and you get a different/negative type feeling if you don't eat enough at night.

what I ate yesterday -

1) small apple + protein drink
2) nectarine + protein drink
3) preworkish - small apple + 2 hard boiled eggs, small bit lettuce and raw almonds
4) post workout - natural muesli + whey+ oat milk, some chocolate, 2 sauages, 4 yeast free rye toast + margarine
5) medium amount of roast beef + corn/pea combo

 

[coolcolj]

Doesn't look much lower to me, honestly. If you say that's as low as you can go, so be it. Doesn't matter anyway, you get results - end of story.

Keep it up, always tanking along.

the point is I'm squatting no higher than in my early days of training!
many years ago

And way lower than a powerlifting squat, even if my hip crease is still considered parallel....
look at the ROM of the bar! When I boxsquat on a 12-14 inch box, I have to move the safety pins up 2 holes even if my thighs are still at parallel!

I'm getting people saying to me my squat is not an oly squat...

 

[Lone Trooper]

the point is I'm squatting no higher than in my early days of training!
many years ago

And way lower than a powerlifting squat, even if my hip crease is still considered parallel....
look at the ROM of the bar! When I boxsquat on a 12-14 inch box, I have to move the safety pins up 2 holes even if my thighs are still at parallel!

I'm getting people saying to me my squat is not an oly squat...

Did you mean you're getting tired of people telling you that? I'm certainly not saying that - in the end, I really don't care. What matters is results. Hell, if you're making the gains you're making in your VJ and sprinting ability without squatting properly, well then more power to you!

'sides, even if you COULD sink an inch or two more, I doubt that would really change much of anything anyway. Difference would certainly be nominal.

 

[Lone Trooper]

About the ZMA you take CCJ, what kind? And how much?

I was looking into this:

http://www.vitaglo.com/2200.html

 

[coolcolj]

About the ZMA you take CCJ, what kind? And how much?

I was looking into this:

http://www.vitaglo.com/2200.html

I take the Optimum Nutrition ZMA, licensed from SNAC. Make sure it is licnesed from SNAC as that's the real one that was done with studies etc
this one
http://www.amazon.com/Optimum-Nutrition-ZMA-180-capsules/dp/B00014HUNU
get the biggest bottle size for value, 180 caps I think. You get a month's supply for free!


----

dog woke me up in the middle of the night, had to go let him out. That stuffed up my sleep even if I was able to go back to sleep. Felt really dead.

weighed 96.3 kg 211.86lbs straight out of bed in underwear

No change in weight, waist still at 37 inches, but weight did drop down during the day to 211lbs, it's normally around 212.5lbs. So maybe it will be lower tommorrow. Which is cool, because I'm really stuffing myself at night.

what I ate yesterday -

1) small apple + protein drink
2) nectarine + protein drink
3) nectarine + 2 hard boiled eggs + handful of raw almonds
4) 2 big burgers with the works
5) medium amount of roast beef + broccoli

------

didn't feel like going to the gym today. Just did some stuff at home, whic is about what I what have done in the gym anyway, except for chest supported rows.

did one lower body move then an upper one, until all sets of that exercise are done etc

Lower stuff -
1) cross band walks with green jumpstretch band - 1x5, 2x10 each direction
wooo these smoked my glutes http://www.t-nation.com/findArticle.do?article=06-101-training
2) forward and back, hip swings x 15
3) side to side hip swings x 15
4) prone scorpion x 10 each side
5) braced scorpion under x 8 each side (serratus were pretty smoked by now, and this toasted em further)
6) hip squat on sofa quad stretched hold x 1 min
7) high glute dynamic stretch, until they lossened up
8) single leg SLDL mobility walks down the hall - damn hard

Upper stuff -

1) some arm swings and mobility drills
2) single arm scapular pushup against stair railing, body at 45 degee angle 2x10 each side
3) scapular wall slides 2x10
4) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
http://www.t-nation.com/findArticle.do?article=07-008-feature
+ band dislocates with green band held full length x 10. For 3 sets
They both pretty much do a similar thing, smoke the cuffs and upper/lower traps, especially with higher band tension/closer grip! The dislocates also do a bit of shoulder stretching, ie http://www.youtube.com/watch?v=2f8mfWaU6lY
That guy can do clean grip overhead box squats, so it must work
http://www.youtube.com/watch?v=PJrw2EnEuf0

5) Over and under stretches, plus a set of 3 reach, roll and lifts

then a 12min walk, felt real good doing that after all the above

a few easy static stretches after

 

[Lone Trooper]

Cheaper from here: http://www17.netrition.com/optimum_zma_page.html

They take a day to deliver to me. Right here at home in NY.

I've been told the mag malate is what really gives the deeper sleep, so you can just get that. You don't need the ZMA, zinc and all that. Just Mag Malate. Gonna be giving these a shot.

Do you notice you get drowsy from it? Fall asleep quicker?

Is it harder to get up the next day?

Is there a reliance built on it, like sleep medications?

 

[coolcolj]

Cheaper from here: http://www17.netrition.com/optimum_zma_page.html

They take a day to deliver to me. Right here at home in NY.

I've been told the mag malate is what really gives the deeper sleep, so you can just get that. You don't need the ZMA, zinc and all that. Just Mag Malate. Gonna be giving these a shot.

Do you notice you get drowsy from it? Fall asleep quicker?

Is it harder to get up the next day?

Is there a reliance built on it, like sleep medications?

I buy it from a health shop in person, I just googled that as an example
In any case at the health shop the 180cap version is way cheaper than the 90 cap one, you get 90 caps for free!

it's not a drug or miracle worker. Most people who train hard will be really low in zinc, so reducing testosterone etc. B12 helps in the sleep and magnesium helps with the muscle relaxation and CNS recovery. And the form of each is much higher quality than what you get in supplements. Plus there is a synergistic ratio of all the above. You have to take it on an empty stomach 30-45min before sleep. Calcium inhibits its absorption

Easier to sleep, but not like it knocks you out.
You definitely get deeper sleeps, with lots of weird dreams if you can remeber them
I never had much dreams in years until I took this, and boom

 

[Lone Trooper]

I buy it from a health shop in person, I just googled that as an example
In any case at the health shop the 180cap version is way cheaper than the 90 cap one, you get 90 caps for free!

it's not a drug or miracle worker. Most people who train hard will be really low in zinc, so reducing testosterone etc. B12 helps in the sleep and magnesium helps with the muscle relaxation and CNS recovery. And the form of each is much higher quality than what you get in supplements. Plus there is a synergistic ratio of all the above. You have to take it on an empty stomach 30-45min before sleep. Calcium inhibits its absorption

Easier to sleep, but not like it knocks you out.
You definitely get deeper sleeps, with lots of weird dreams if you can remeber them
I never had much dreams in years until I took this, and boom

Empty stomach before sleep? I eat an hour or so before I go to bed. And I drink a quart of milk with my bedtime meal. I wonder if this will screw anything up.

 

[coolcolj]

yes it will, the milk has calcium too!!!

 

[Lone Trooper]

yes it will, the milk has calcium too!!!

Yeah, I know that, but I wasn't sure if the amount in milk would be as bad as the amount some might get from taking calcium supplements prior to bed.