Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Clips from today

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

Powerclean and splitjerks with 207lbs, first single not shown
Ugly form all round, I had no snap and speed today, felt flat, CNS drained from bench PR 2 days ago. felt really heavy

http://www.members.optushome.com.au...owerClean+SplitJerks_207_5Singles_15Jan04.mpg

4 stage snatch highpulls complex with 175lbs, 2 sets shown. These felt better. But kink in upper back, and hip scoop timing needs work I think. Going up on toes feels odd, might try these without going up on toes
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_4Stage_SnatchHighPull_175_15Jan04.mpg

 

[coolcolj]

Damn my whole body is aching

mostly my posterior from head to toe, even lats are pretty damn sore - from the snatch stuff.

 

[Lord_Suston]

your best clean by far was your last one in the set that I saw, Though when pressing I think you are not utilizing your legs enough, the lockout isn't smooth. You are strong enough to hold it just looks like you press it halfway up instead of locking arms and overhead squating the bar up. Snatch complexes look pretty good, no real form break I can see.

all in all not bad, when your CNS is better you will explode the weight up

 

[coolcolj]

Big difference in bar speed from last week to this week, even though there is an extra 12 lbs on the bar, I didn't think it would make that much of a difference. Lots of arm bend in the clean too I need to fix.
Press? You mean jerk? That should be all legs just about when done properly

gets frustrating I must say, I seem to be going nowhere in a hurry. Need more sleep too!

 

[Lord_Suston]

it your sets you press the bar up on the last few reps, unless you call that a jerk lol . Personally I think you should cut donw on time and try for doubles. For some reason the first one is hard but the second is much easier and smoother. And rest up, I don't know why you sleep so little unless the girl in your avatar is keeping you up at night

 

[coolcolj]

I swear I didn't press the bar ala pushpresses

I should have split lower anyway. I wonder if the fact I missed doing those ankle jumps made any difference....?

Yes I need more sleep

 

[coolcolj]

Sunday 18th January - Strength Speed - Week 14 - Day 1 - Squat - Afternoon

Felt a bit tired to start, but after the 2nd set of snatch high pulls started to feel OK. It was long, but I started to sip my fast carb/whey drink after the one hour mark, so that should keep catabolics at bay

Workout Rating - 8/10
Workout time - 1 hour 45mins


Warmup+ CoreWork+Plyos

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

Back Extensions x8, with a twist to each side +10lbs x10
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 3 x10secs, High 2x5

Romanian Deadlift ISO Hold - 45lbs x 30secs


Hang Snatch HighPulls

Warmups - A few sets with the bar of various stuff like pulls and overhead squats
Hang Snatch Pull + Hang Snatch HighPull + Hang MuscleSnatch - 45lbs x 2sets, 89lbs x 2 sets

Rest - 1.5 to 2 mins

Snatch Pull + Hang Snatch HighPull from Knee + Hang MuscleSnatch - 119lbs
I jumped on the muscle snatch so I canned that

Snatch Deadlift to knee - 6 sec ISO Hold - then Snatch Pull + 2xHang Snatch HighPull from slighjtly below Knee to chin level - 119lbs 4x3

One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs x 3 sets

Form and power work all in one. Could feel the bar brush the thighs on half the reps without trying, so that's good.
Overhead squats acts as a warmup for fullsquats, plus I need to get better at them. Tried to keep stance width about shoulderwidth, all reps were clean. Next week I'll add some weight and see how I go.


Full Olympic Back Squats - RAW

Warmup sets - resting 1.5 to 2mins
Bar x5, 135lbs x5, 185lbs x5, 225lbs x3, 255lbs x1

Tempo 20X0 rest - 2 mins.
275lbs 4x3 - one full squat jump before each set

Need to start to get 275lbs feeling lighter because while I can explode it up no problems, it doesn't feel as light as it should for a 75% weight.

Full Front Squats - CleanGrip
Warmups - 135x5, 175x3
rest - 2mins tempo 10X0

Slight pause on first rep, then partial rep and then full rep
215lbs x 4 sets

Form was good, no blackout problems, weight felt just right, not too heavy or light. Partial rep really made the hamstrings ache! Made me work harder to reverse it. My wrist/arm flexibility is a lot better, not aches anyway, I can hold it quite comfy now, relatively speaking that is


Bits and Pieces

Bulgarian Split Squats
Tempo 10X0 rest - 1min
+60lbs in dumbells 2x8 each leg.

Standing Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
15lbs 2x6, 10lbs x10

Romanian Deadlift ISO Hold
40lbs x 1min

Reverse Back Extensions
Tempo 1010 1x10

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

 

[coolcolj]

Clips from today

Right click on each clip and save before watching to avoid errors!

Snatch Deadlift to knee - 6 sec ISO Hold - then Snatch Pull + 2xHang Snatch HighPull from slightly below Knee to chin level - 119lbs 4x3
Form and power work all in one. Could feel the bar brush the thighs on half the reps without trying, so that's good, 2 sets shown.

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_HangSnatchHighPullComplex_119_18Jan04.mpg

Slight pause on first rep, then partial rep and then full rep 215lbs x 4 sets
2nd to 4th sets shown. Felt pretty good - partial rep kills the hammies though, and is much harder to reverse!

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatComplex215_4x3_18Jan04.mpg

 

[kiloamp]

Good form CCJ!

 

[coolcolj]

Thanks Kiloamp - yeah frontsquats are starting to feel much better. Used only a shoulder width stance, in the past I went much wider. Still a hard exercise but now I can do it without dying
Looking forward to getting it up to 315lbs for a triple.
Finally got my back straight in the snatch start position!

Interestingly enough my CNS feel fine today. But I am sore though in my glutes, hams, traps, shoulders and lats. Little bit in my quads too. Snatch grip stuff always load up my back, lats and all. Just as good as rows
Hmm biceps slightly sore too...

I tried to prestretch my hams in the fullsquats more so than normal, so that's one cause of the glute and hammie soreness