Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

As of this morning straight out of bed

Weight - 98kg 215lbs
Waist - 37inches

Short term goal
Weight - 90kg 198lbs
Waist - just under 34inches

Long term Goal
Weight - 85kg 187lbs
Waist - 30inches

While getting stronger and more explosive off course, that ought to boost my co-effecient ratings, not that I compete or anything
A few lifts will shoot over double bodyweight and a triple bodyweight raw deadlift is quite a possibility with another 100lbs on my estimated deadlift
Triple Bodyweight raw full olysquat is just behind that, and off course I'm going to feel like a feather....that ought to boost power to weight ratio like nothing!

Just guessing I will lose 5lbs for every inch of my waist, I may not actually lose that much weight, we will see I guess. But 85kg sounds about right. The last time I had waist around 30inches, I weighed in the 70kg 154lb area. So 15kg 33lbs of extra muscle since then sounds about right

 

[muscledog95]

Hey ccj.....are you doing a 2 on 2 off routine?

Upper
lower
rest
rest
upper
lower
rest
rest

????

 

[coolcolj]

Hey ccj.....are you doing a 2 on 2 off routine?

Upper
lower
rest
rest
upper
lower
rest
rest

????

actually 3 days a week of weights, and sprints slotted in whenever I can usually on the 2nd day. Uusally my whole body is worked to some extent as olys are whol bopdy lifts

so
day 1- lower - squat empahsis, snatch, front squats
day 2 - rest
day 3 - upper emphasis, sprints later that night if I can
day 4 - rest
day 5 - Lower, clean and jerks, pulls/dead emphasis, frontsquats
day 6 - rest
day 7 - rest

still figuring where I can slot in sprints full time and a day of bball shootaround. Day 6 is usually my heaviest workload day at my partime job (Saturday morning) so I don't like doing anything on that day usually. Once I figure how much volume my body can tolerate withou CNS frying then I may start to do more back to back days.

 

[coolcolj]

Tuesday 14th January - Strength- Week 13 - Day 2 - Upper - Afternoon

Good workout today, slightly too long for my tastest, but not too bad.

Workout time - 1 hour 15mins
Workout rating - 9/10

Warmup

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean for a few

(in Chucks)
Lowered to 2inches below the knee
Hang powerclean 45lbs x 8, 89lbs 2x5


14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on High bench - 3 static holds for 6 secs each on the way up then x5 plyo style
95lbs x5, 135x5

Tempo - 10X0 Rest - Alternating with rows 1.5 mins between each

175x3, 205x1, 225lbs x5 New PR!! + 1 rep

Tempo 92X0 - 2 second hold above chest then slightly bounced
180lbs x2, 155lbs 2x2

While my PR on this is 225x4, that was done quite fast with a slight bounce on the chest. Today the eccentric was udner control and just a slight touch on the chest, concentric felt much more zippy. So I'm stronger for sure. Guess those miniband dive bomb benches complexed with ISO Hold plyo pushups I did last week helped
5th rep was slow as hell at the top, I was that close to giving up but gritted it through. 2 more reps from my short term goal of 5 explosive reps.
Definitely no leg drive here, my feet were skimming the floor, and no pysche up

Single Arm Dumbell Rows

ReverseGrip
warmup - 6kg - 3 position ISO hold for 6 secs each then x5,
Tempo 2010 - 35lbs x5, 55lbsx5, 75lbs x5

Tempo 30X0 Rest - alternating sets with bench 1.5 mins rest between each

95lbs x5

ParellelGrip
Tempo 52X0 - put back on floor for 2secs between reps - starting strength

80lbs 3x2


Bits and pieces

Military Press in Chucks

Warmups - 45x8, 95x3
Tempo 32X1 rest - alternating sets with Chins/Rows 1.5 mins rest between each

125lbs 2x3 - 2 sec pause at bottom of each rep, 3 sec lockout hold on last rep of each set

Shoulder Width Chins
Tempo 52X0 rest - alternating sets with Press 1.5 mins rest between each

3 inch Square Bar - FullGrip thumbs around bar - 2 sec pause at the bottom
BW x3, x2


45 degree Chest Supported Rows - Palms down grip
Warmup - x5, 45x5, 70x1

Tempo - 56X0 - 6 sec ISO hold at bottom
70lbs 2x3

Forearm killer!!!

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 30X1 rest 1min
6kg 3x6

Low Pulley L-Flyes on Free Motion Machine
Tempo - 5011 rest - alternating arms
15lbs 3x6

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders

 

[coolcolj]

14inch Bench PR clip from today 225x5 - definitely no leg drive here

Right click on link and save before watching to avoid errors!

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBenchPR_225x5_14Jan04.mpg

 

[Lord_Suston]

Not bad at all, the bar seems like it is traveling back over your head??? Maybe some more lat and pec work to help this out. To be honest your explosive ness suffers right at the beginning which is mostly trap lat and pec strength

 

[coolcolj]

The bar travels back slightly but not over my head, shoulder level or slightly under I guess. I lower the bar to under my sternum.

You think? On the last rep the bar shoots from my chest and stalls halfway up.
I know my trap and lat strength is pretty strong, back has always been stronger, but I don't use my lats to bench. Pecs are possible weaker, since only benches actually hit em directly and I only do em once a week, but have certainly gone a lot bigger since I started benching again.

Anyway 225 felt a lot lighter than a few weeks back. Since I can hit 5 reps with it, with each eccentric under control and no bounce, although the last one was a struggle, I guess 225 is now about 80% of my max.
Should be able to hit 275lbs now. I'll take a shot at it in a couple of weeks time

Once I can hit 255lbs for 5 clean reps, I''ll have me 315...

 

[Lord_Suston]

I see the bar slowing before you tris lock out, but for the first few reps your tris take the weight pretty easily, but the transition from pec to tri seems a little shaky, almost like two moves put together if that makes sense. I think if you widen up to a 16" you would be suprsed at how much more pec strength you can utilize

 

[coolcolj]

Well that would decrease the ROM for me, so that is not an option

Plus I bench with elbows out a bit, so pecs are utilised to a greater extent anyway, certainly thats where I feel it the most.

 

[coolcolj]

Thursday 15th January - Week 13 - Strength - Day 3 - Olys and Pulls - Afternoon

Long ass session. I felt a bit flat during the powercleans and splitjerks, took a while to get going. Felt damn heavy. Guess my CNS was fried from the 5RM on bench 2days ago..

Workout Rating - 7/10
Workout time - 1 Hour 55mins

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Back Extensions x8, Twisting Back Extensions +10lbs x10

2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
--> damn abs started to cramp up slightly after this set

Ankle Jumps - Forgot to do these.....!

Bulgarian SplitSquat ISO hold - BW x 1min 10 secs - painful as usual


Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x2
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs x2
Powerclean + Frontsquat+ SplitJerk - 109lbs 129lbs

Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 155lbs, 175lbs, 197lbs
207lbs x 5 singles - all good

Well everything felt heavy from 155lbs onwards, took a while to get the power going. CNS was flat. Frontsquats felt good today, but then I ripped my shorts doing them on the 109 and 129lb sets!
207lbs was bitching heavy! Form was really shakey today, and not too pretty, but I made all of em, just barely though.
207lbs PC and SJ is a PR of sorts, did it 5 times as well.

4 Stage Snatch HighPull

1. Snatch Dead from floor to knee height, return bar to floor
2. Snatch Dead Pull from floor shug onto toes, return bar to knee height
3. High pull from knee height to full extension, return bar to floor
4. High pull from floor to full extension

Warmups - 119lbs
rest - 2mins HookGrip on all sets

155lbs, 175lbs x4 sets

Powersnatch 89lbs x5 - tried to keep feet on floor, hmm no power...


Bits and Pieces

Clean rack deadlift shrug onto toes - from knee level
Warmup - 45x5, 225lbs x3
Tempo 10X0 rest - 2mins

315lbsx3, 335lbs 2x3 - all with Hookgrip

335lbs was tough, but not too bad. Grip held ok.


SnatchGrip Behind the Neck PushPress
Warmup - 45x5, 95x5
Tempo 20X0 rest 1min

115lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.


Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10

Reverse Back Extensions
Tempo 1010 BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins