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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
solarclimax
New member
Thank's for the computer guy links. I follow your journal a bit but i rarley comment coz i don't think i can think of much to say that may be of some use to you.
coolcolj
New member
solarclimax said:
no problem
--
took a while to fall asleep and then I had to get up early. But sleep was deep and ZMA dreams are back.
Still feel tired and not that fresh, but the usual vertical throw I do at my part time job, to get a roll up to the 2nd floor was pretty explosive and effortless relatively speaking. Van steering wheel is kinda getting easier to turn as well
weighed 92kg 202.4lbs straight out of bed in underwear
Getting heavy, just carb/water and food weight I think.
coolcolj
New member
I haven't updated the last 3 days but not much has happened
body feels ok today, not that fresh though, upper back is mildly sore from my part time job yesterday. But at least my aches and pains from the last couple of months of training are gone. Plan to head to the BBall courts today to see how much progress I have made. Then start my new training cycle in a couple of days time
Pretty crap sleep last night and the day before - late nights, which won't help my cause....
Nice deep sleep on Friday though, LOL some strange ZMA dreams about trying out for my Highschool BBall team!
bodyweight trend the last few mornings straight out of bed in underwear
Friday - 91.6kg 201.5lbs
Saturday - 91.4kg 201lbs
Sunday - 90.4kg 198.88lbs --> this morning
only had one huge evening meal at night the last couple of days and bodyweight is dropping like a rock even though it is filled with junk food and plenty of real food and carbs
Woot finally well under 200lbs, can't wait to get under 90kg.
I'm don't feel like I'm, eating much, but I don't feel like I'm starving and yet my muscle isn't exactly melting off me....who knows....
86kg 189lbs is my current short term goal, while hopefully pushing my full oly squat up to at least 395lbs to finally get my double bodyweight squat!
Good for a 36+ inch standing vertical jump on paper....
body feels ok today, not that fresh though, upper back is mildly sore from my part time job yesterday. But at least my aches and pains from the last couple of months of training are gone. Plan to head to the BBall courts today to see how much progress I have made. Then start my new training cycle in a couple of days time
Pretty crap sleep last night and the day before - late nights, which won't help my cause....
Nice deep sleep on Friday though, LOL some strange ZMA dreams about trying out for my Highschool BBall team!
bodyweight trend the last few mornings straight out of bed in underwear
Friday - 91.6kg 201.5lbs
Saturday - 91.4kg 201lbs
Sunday - 90.4kg 198.88lbs --> this morning
only had one huge evening meal at night the last couple of days and bodyweight is dropping like a rock even though it is filled with junk food and plenty of real food and carbs
Woot finally well under 200lbs, can't wait to get under 90kg.
I'm don't feel like I'm, eating much, but I don't feel like I'm starving and yet my muscle isn't exactly melting off me....who knows....
86kg 189lbs is my current short term goal, while hopefully pushing my full oly squat up to at least 395lbs to finally get my double bodyweight squat!
Good for a 36+ inch standing vertical jump on paper....
coolcolj
New member
BTW I got me some shiny black Nike Free 7.0.....
honestly I've been looking for so long for a pair of Free in my size, I don't have much choice but to get the shiny black ones
But the shiny black colour is so loud I may return them....
the free 5.0 really feel different, but they won't last long, good for walking in though
the sole is pretty thick and squishy though, dunno about barefoot emulation....
honestly I've been looking for so long for a pair of Free in my size, I don't have much choice but to get the shiny black ones
But the shiny black colour is so loud I may return them....
the free 5.0 really feel different, but they won't last long, good for walking in though
the sole is pretty thick and squishy though, dunno about barefoot emulation....
coolcolj
New member
BBall yesterday
Went to the court with the low rim. 50+ min session wasn't that great. A bit cool, so body felt creaky. Mostly just shot around and jumped a bit.
My lats felt really tight, a lot of resistance when I try to shoot or reach overhead - gonna have to stretch em everyday like I do with my hip flexors. That's probably the main reason why my shoulder mobility is crap
Also a twinge on my right shoulder when I grabbed onto and hung on the rim, I pulled something in there - not sure what, I'm guessing it's my subscap, as it's what would resist the downward pull
Jump wise, a bit disappointing, there doesn't seem to be any gains at all..
I seem to have trouble translating the gains on my jump from the gym to the court for some reason..unless I lost all my hops in the time off...
Need to hit the courts more often I guess, as the wide open space on the courts feels different to the enclosed gym where I can't move as much.
Running one leg jump much better though form wise, more confident when taking off at faster speeds, and my heel never touches the ground, and that's in Nike Frees too.
Both shins were hurting on the jump landings! Could be because of the Nike Free 7.0 shoes. They tend to force you on the balls of your feet, and the lower padding levels really worked the foot and lower leg muscles much harder. Probably wasn't a smart idea breaking in the Frees on a concrete BBall court.
Good thing is that these shoes didn't cause my right ankle injury to flare up like all the other shoes I used to wear.
I still feel too heavy, fat and clunky....much get shredded!
Monday 14th May
Kinda crappy sleep, too much thinking. Didn't get a good read on my waking pulse, but it seems to be quite high at the moment, in the 60 range....
Good thing is I don't feel drained and beaten to a pulp after BBall like I did last year, and my feet, ankles, legs, hips and spinal erectors aren't that sore like they normally would be.
Upper and mid back sore though, my cuffs and all the other muscles in that got a good workout from handling and shooting the Ball. Right Subscap not hurting despite the strain yesterday.
weighed 90kg 198lbs straight out of bed in underwear
198lbs on the dot! Look leaner. Waist size wise, depending on how I measure it, ie how much tension I use, it can range from 36 to 35 inches... if I use the 35 inch measurement, this page has me at 15.5% bodyfat - http://home.fuse.net/clymer/bmi/
My Tanita scale has me at 25.3%, or 15.3% when I take off 10
So that's probably the right waist measurement I guess....?
anyway onwards and downwards to 86kg 189lbs.
I might even be able to hit 78kg 172lbs eventually, since I want to get my waist down to 30 inches.
Went to the court with the low rim. 50+ min session wasn't that great. A bit cool, so body felt creaky. Mostly just shot around and jumped a bit.
My lats felt really tight, a lot of resistance when I try to shoot or reach overhead - gonna have to stretch em everyday like I do with my hip flexors. That's probably the main reason why my shoulder mobility is crap
Also a twinge on my right shoulder when I grabbed onto and hung on the rim, I pulled something in there - not sure what, I'm guessing it's my subscap, as it's what would resist the downward pull
Jump wise, a bit disappointing, there doesn't seem to be any gains at all..
I seem to have trouble translating the gains on my jump from the gym to the court for some reason..unless I lost all my hops in the time off...
Need to hit the courts more often I guess, as the wide open space on the courts feels different to the enclosed gym where I can't move as much.
Running one leg jump much better though form wise, more confident when taking off at faster speeds, and my heel never touches the ground, and that's in Nike Frees too.
Both shins were hurting on the jump landings! Could be because of the Nike Free 7.0 shoes. They tend to force you on the balls of your feet, and the lower padding levels really worked the foot and lower leg muscles much harder. Probably wasn't a smart idea breaking in the Frees on a concrete BBall court.
Good thing is that these shoes didn't cause my right ankle injury to flare up like all the other shoes I used to wear.
I still feel too heavy, fat and clunky....much get shredded!
Monday 14th May
Kinda crappy sleep, too much thinking. Didn't get a good read on my waking pulse, but it seems to be quite high at the moment, in the 60 range....
Good thing is I don't feel drained and beaten to a pulp after BBall like I did last year, and my feet, ankles, legs, hips and spinal erectors aren't that sore like they normally would be.
Upper and mid back sore though, my cuffs and all the other muscles in that got a good workout from handling and shooting the Ball. Right Subscap not hurting despite the strain yesterday.
weighed 90kg 198lbs straight out of bed in underwear
198lbs on the dot!
Look leaner. Waist size wise, depending on how I measure it, ie how much tension I use, it can range from 36 to 35 inches... if I use the 35 inch measurement, this page has me at 15.5% bodyfat - http://home.fuse.net/clymer/bmi/My Tanita scale has me at 25.3%, or 15.3% when I take off 10
So that's probably the right waist measurement I guess....?
anyway onwards and downwards to 86kg 189lbs.
I might even be able to hit 78kg 172lbs eventually, since I want to get my waist down to 30 inches.
coolcolj
New member
Feeling groggy, you can't win! Sleep to much and you feel crap, too little and feel crap as well Plenty of strange dreams though, so it was deep enough.
Legs are feeling light. Upper back/traps sore though.
weighed 90.3kg 198.66lbs straight out of bed in underwear
ate more last night, 2 evening meals. Looks like I'm finally under 200lbs for good. I found out that Jasmin rice is a carb that is actually low GI, has very little starch unlike regulkar white rice. Doesn't give me the blood sugar crashes. Who would have thunk?
I've been thinking about things and I'm probbaly fatter than I realise. I was 150lbs after highschool for a period of time with a 29-30inch waist, at about 9-10% bodyfat. Now a natural trainee with average genetics can't really put on more than 30-40lbs of muscle over his life time and that's with focused hypertrophy work. Since I work on mostly strength and power, and don't even train my upper body much these days (it has shrunk a lot), plus don't eat much. I should not be much more than 180lbs at the same BF%, and since I want to hit the 8% area, I should be around 160-170lbs. I got a long way to go!!
Plenty of strange dreams though, so it was deep enough.Legs are feeling light. Upper back/traps sore though.
weighed 90.3kg 198.66lbs straight out of bed in underwear
ate more last night, 2 evening meals. Looks like I'm finally under 200lbs for good. I found out that Jasmin rice is a carb that is actually low GI, has very little starch unlike regulkar white rice. Doesn't give me the blood sugar crashes. Who would have thunk?
I've been thinking about things and I'm probbaly fatter than I realise. I was 150lbs after highschool for a period of time with a 29-30inch waist, at about 9-10% bodyfat. Now a natural trainee with average genetics can't really put on more than 30-40lbs of muscle over his life time and that's with focused hypertrophy work. Since I work on mostly strength and power, and don't even train my upper body much these days (it has shrunk a lot), plus don't eat much. I should not be much more than 180lbs at the same BF%, and since I want to hit the 8% area, I should be around 160-170lbs. I got a long way to go!!
coolcolj
New member
Monday 15th May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Whole body base conditioning - Micro cycle 4
Back into the gym, taking it easy and light, and fairly low volume as I will training every 2nd day. Lots of exercise though, everything but the kitchen sink Hamstrings feel tired now.
Warmed up fast and felt much more energetic - so I'm obviously not overreached anymore, but pretty rusty form and neural efficiency wise. Strength way down. Vertical Jump was lower across the board as well, well at least my one step jump. Bodyweight was quite a bit lighter though, at 201lbs.
Used my Nike Free 7.0 shoes today - holy crap best shoes ever for comfort and reactive work - I'm a believer now! They feel like their molded onto your feet, and very light and quiet. A bit unstable though compared to my other sneakers on the one legged stuff
Body weight at gym - 201lbs
Workout time - 1.5+ hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 9 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Lying on back Scorpion under x 11 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) one step VJ
3 hard sets total. One step jump was 1.5 to 2 inches lower, no wonder my jumping was crap on Sunday. Probably because strength is down and I'm much lighter as well!!
The Nike free 7.0 felt funny on the one step VJ though, a bit squishy, not sure how much that effects things. But for everything else they felt awesome! They made my landings so much quieter and the hops and prime times felt so good in em, there is no slop like in regular sneakers.
Power Cleans - in Nike Free 7.0 shoes
did these inbetween the jumps and warmup sets of squats
Powerclean + 2 High Hang powercleans - 2 warmup sets with bar
89lbs
Full Back Squats - Nike Free 7.0 shoes - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3
backsquat - bar x5, 95lbs x5, 135x5, 185x2
controlled - 4 mins rest
1) 185lbs x 8
2) 185lbs x 8 ---> in oly shoes
Squats felt pretty darn hard, and that's like 50% of my recent estimated 1RM....12 days off on a calorie deficit sure made things go down hill fast.
Form was very strict and controlled though, but felt uncomfortable. Nike Free 7.0 feel strange to squat in
---------
Lower body circuit - Rotating Sets between each exercise
Resting 2-3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3, Bar x 3+3 more each side split leg style, 95lbs x 4
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs
BW x 3, Bar x 3 each side
Toe curls on lying leg curl machine - BWx15, 1plate 2x5
Snatch Grip Deadlift - RDL style - oly shoes - no belt
hook grip, pause on floor - 89lbs x 3, 139lbs x3, normal grip 139lbs x 3
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 6
-----
Upper body circuit - Rotating Sets between each exercise
Resting 2 mins on worksets
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs x 8
Pushup plus - scapular pushup on bench BW x 8, normal pushup on floor with hold at top fully pushed up into max extension 1x5, 1x10, 10 scapular pushups + 10 more regular pushups
Lying on bench face down - dumbell Combo Cuban and Subscap rotation
1kg X 5, 2kg x 5
Dip shrugs BW x 10sec hold + 5, BW x 10
Dumbell curls - hold at parallel position on the way down - 4kg x 8
-----
Cooldown and stretches
pullup stretched holds - slighter wider than shoulder width angled grip
feet slightly on floor - BW x 20 secs.
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
regular bar grip - BW x 30sec hold
> man something in my arm pit area is really tight and really ached, apart from my tight lats. Maybe it's the pec minor or something. Hope these loosen up my lats and shoulder mobility
lower body stretches and some upper body ones
Back into the gym, taking it easy and light, and fairly low volume as I will training every 2nd day. Lots of exercise though, everything but the kitchen sink
Hamstrings feel tired now.Warmed up fast and felt much more energetic - so I'm obviously not overreached anymore, but pretty rusty form and neural efficiency wise. Strength way down. Vertical Jump was lower across the board as well, well at least my one step jump. Bodyweight was quite a bit lighter though, at 201lbs.
Used my Nike Free 7.0 shoes today - holy crap best shoes ever for comfort and reactive work - I'm a believer now! They feel like their molded onto your feet, and very light and quiet. A bit unstable though compared to my other sneakers on the one legged stuff
Body weight at gym - 201lbs
Workout time - 1.5+ hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 9 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Lying on back Scorpion under x 11 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) one step VJ
3 hard sets total. One step jump was 1.5 to 2 inches lower, no wonder my jumping was crap on Sunday. Probably because strength is down and I'm much lighter as well!!
The Nike free 7.0 felt funny on the one step VJ though, a bit squishy, not sure how much that effects things. But for everything else they felt awesome! They made my landings so much quieter and the hops and prime times felt so good in em, there is no slop like in regular sneakers.
Power Cleans - in Nike Free 7.0 shoes
did these inbetween the jumps and warmup sets of squats
Powerclean + 2 High Hang powercleans - 2 warmup sets with bar
89lbs
Full Back Squats - Nike Free 7.0 shoes - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3
backsquat - bar x5, 95lbs x5, 135x5, 185x2
controlled - 4 mins rest
1) 185lbs x 8
2) 185lbs x 8 ---> in oly shoes
Squats felt pretty darn hard, and that's like 50% of my recent estimated 1RM....12 days off on a calorie deficit sure made things go down hill fast.
Form was very strict and controlled though, but felt uncomfortable. Nike Free 7.0 feel strange to squat in
---------
Lower body circuit - Rotating Sets between each exercise
Resting 2-3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3, Bar x 3+3 more each side split leg style, 95lbs x 4
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs
BW x 3, Bar x 3 each side
Toe curls on lying leg curl machine - BWx15, 1plate 2x5
Snatch Grip Deadlift - RDL style - oly shoes - no belt
hook grip, pause on floor - 89lbs x 3, 139lbs x3, normal grip 139lbs x 3
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 6
-----
Upper body circuit - Rotating Sets between each exercise
Resting 2 mins on worksets
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs x 8
Pushup plus - scapular pushup on bench BW x 8, normal pushup on floor with hold at top fully pushed up into max extension 1x5, 1x10, 10 scapular pushups + 10 more regular pushups
Lying on bench face down - dumbell Combo Cuban and Subscap rotation
1kg X 5, 2kg x 5
Dip shrugs BW x 10sec hold + 5, BW x 10
Dumbell curls - hold at parallel position on the way down - 4kg x 8
-----
Cooldown and stretches
pullup stretched holds - slighter wider than shoulder width angled grip
feet slightly on floor - BW x 20 secs.
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
regular bar grip - BW x 30sec hold
> man something in my arm pit area is really tight and really ached, apart from my tight lats. Maybe it's the pec minor or something. Hope these loosen up my lats and shoulder mobility
lower body stretches and some upper body ones
coolcolj
New member
Had problems falling asleep and I kept dozing in and out of sleep
Feel sapped and sore as bitch as you'd expect - especially my hamstrings!
Training whole body in a session seems to kill me much more, and makes the workouts too long. And I wasn't exactly going heavy and all out either....will I have to change things.
weighed 90.4kg 198.88lbs straight out of bed in underwear
may go for a 12min walk today, plus some mobility work and easy stretching
Feel sapped and sore as bitch as you'd expect - especially my hamstrings!
Training whole body in a session seems to kill me much more, and makes the workouts too long. And I wasn't exactly going heavy and all out either....will I have to change things.
weighed 90.4kg 198.88lbs straight out of bed in underwear
may go for a 12min walk today, plus some mobility work and easy stretching
JohnRobHolmes
Well-known member
I noticed you changed shoes for lower body. Were the nikes that weird to squat in? Im looking for a shoe I can run/jump and squat in, cause I have to put on my chucks to squat and I cant run in those boats.
You need to take it a little easier sometimes man! After time off you could pull something jumping back in too hard. Where did your shoulder tightness follow to? Kinda sounded like a rotator tiring to me.
You need to take it a little easier sometimes man! After time off you could pull something jumping back in too hard. Where did your shoulder tightness follow to? Kinda sounded like a rotator tiring to me.
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