Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Yay, first time in a long time I got one solid block of 8+ hours sleep
Overall body, joints and CNS feels good, and I have that "light" energetic feeling. Just some slightly achey muscles in my upper body and hips/lower back. Body and CNS is starting to feel more normal now, rather than a constant background of fatigue. Sure takes ages to fully recover from overtraining.

weighed 90kg 198lbs straight out of bed in underwear

Looking to get under 90kg for good this week. I weigh the same now fully clothed, so about 89.5kg 196.9lbs naked, but a bit dehydrated though.

 

[coolcolj]

Monday 21st May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 1 - Lower body base conditioning - Micro cycle 4

I missed a meal and was pretty dehydrated, was thirsty throughout the whole workout. This didn't bother the weights which were good, but the jumps felt flat.
Things getting better, feeling a little stronger, plus form and speed is getting snappier.

I was under 200lbs at the gym, too light for the 200-250lb setting on the counter balance scale and too heavy for the 150-200lb setting - WTF!
So I have no accurate reading... this about where I got to the last time I leaned down, except I can jump a little higher and this time I got there quicker, without the same level of suffering diet wise as well. That makes all the difference
Couple of guys I know at the gym who I haven't seen in a few weeks, certainly noticed me being leaner and made comments.

Body weight at gym - under 200lbs
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) single leg kneeling deadlift x4, x3 each side
12) hop complex
13) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
14) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
15) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for another set
16) scapular pushups against a bench - BW x 10


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) standing Vertical jump
b) one step VJ
c) one step VJ
d) 2 step VJ

2 hard sets total for the first part, 3 sets for the 2nd part.
Jumps the same as last workout, half an inch off my best, but I felt pretty flat today, no zip or explosion. Calorie deficit taking it's toll I guess.
Noticed that when I step into the jump casually and relaxed I get up higher.
2 step VJ felt pretty good though, can almost put my elbow against the raised ceiling above the oly platform and that's with my arm at an angle!


Power Cleans - in Nike Free 7.0 shoes

did these inbetween the jumps and warmup sets of squats

Powerclean + 2 High Hang powercleans - warmup set with bar
89lbs, 109lbs


Full Back Squats - Nike Free 7.0 shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3
backsquat - bar x5, 95lbs x4, 135x4, 165x4, 195x3

controlled down, powered up- 4 mins rest
1) 225lbs x 4
2) 225lbs x 4 ---> in oly shoes

Feeling a little easier now. I sitback a bit more compared to the last few training cycle. Form is carrying over from the snatch grip deadlifts it seems.

---------

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 3, 115lbs x 5

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, 75lbs x 4 each side

felt crappy

Toe curls on lying leg curl machine - BWx15, 1plate x3, x7

Strict Oly style Deadlifts - oly shoes - no belt
hook grip, controlled down pause on floor, powered up - 3 reps with clean grip, then 3 rep with snatch grip - 89lbs, 139lbs x3,

snatch grip deadlift only - 159lbs x 4, normal grip 159lbs x 4

strong and snappy

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, +15lbs x 6


--------


Cooldown and stretches

pullup stretched holds - BW 3x15 sec holds

lower body stretches and some upper body ones

 

[coolcolj]

Feel tired, sapped, a little drained and sore all over.
Mostly in my VMO, glutes, lower back, hammies, upper back and biceps
Got moderately dry, hot and swollen lips too... cortisol is up

weighed 89kg 195.8lbs straight out of bed in underwear
Waist = 34.5 inches

Woah big drop in bodyweight! Probbaly just dehydrated. Waist finally into the 34 inch area. Just 4 more inches to go to hit my goal, about 20+lbs or so
14.6 % bodfat according to this http://home.fuse.net/clymer/bmi/
167lbs of lean body mass, I am definitely losing muscle

My leg measured in around 27 inches, that's down from 28.5 inches a few months ago....some fat, and some muscle that's probably where my leg strength and VJ power went too. They look bigger somehow though due to me getting leaner.

might go for a 12 min walk today, mobility work and easy stretching.

 

[JohnRobHolmes]

Got some of those 7.0 shoes, and wow do they work nice for squatting! For a running shoe at least

I think Im going to have to stop taking your advice, because you are under 200lbs. At least that is the logic that the juicers have taught me, lol! Bulk back up man, you cant lose all your knowledge! rofl!

 

[coolcolj]

Got some of those 7.0 shoes, and wow do they work nice for squatting! For a running shoe at least

I think Im going to have to stop taking your advice, because you are under 200lbs. At least that is the logic that the juicers have taught me, lol! Bulk back up man, you cant lose all your knowledge! rofl!

good one
well I am never going above 200lbs again ever...my body can't hold that amount of muscle mass lean anyway....


-----

Didn't get much sleep last night, 5.5 hours, late night, all my fault...
Most of the soreness is gone, it felt like trash yesterday, that's some fast recovery! Lips still dry and swollen, plus I'm starting to get some red welts on my upper body - a sure hormonal sign I'm under stress

weighed 89.4kg 196.68lbs straight out of bed in underwear

ate 2 evening meals last night, which I think I really need to. I'm not eating enough at night.

 

[coolcolj]

Wednesday 21st May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 2 - Whole body base conditioning - Micro cycle 4

felt pretty good heading to the gym. Weights went well, things are starting to feel nice and good. Body is adapting, but the jumps were pretty crap.
I will drop the high intensity jumps this workout, which will save a good half an hour which I can put to use in working my upper body stuff better.

used a 45lb oly bar for the warmup circuit complex, and that sure felt a ton harder than the 40lb preset barbell! Forearms and upper back/shoulders pumped like hell!

Body weight at gym - just under 200lbs
Workout time - 1.5 hours
Workout rating - 7/10

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 6 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) single leg kneeling deadlift x4, x3 each side
12) cossack side to side lunging x 8 each side
13) hop complex
14) 45lb oly bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
15) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
16) scapular pushups against a bench - BW x 10
17) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets


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) standing Vertical jump
b) one step VJ
c) one step VJ
d) 2 step VJ

2 hard sets total for the first part, 3 sets for the 2nd part.
Crappy, only one jump was within what I did 2 days ago, the rest were 2inche slower and felt off balanced


Full Back Squats - Nike Free 7.0 shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3
backsquat - bar x5, 95lbs x3, 135x3, 165x3,

controlled - 4 mins rest
1) 185lbs x 8
2) 185lbs x 8 ---> in oly shoes

Felt pretty good, much easier than the first week and good form. Going up in weight next week

---------

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 3, 115lbs x 4

Toe curls on lying leg curl machine - BWx15, 1plate x3, x7

Strict Oly style Deadlifts - oly shoes - no belt
hook grip, controlled down pause on floor, powered up - 3 reps with clean grip, then 3 rep with snatch grip - 89lbs, 139lbs

snatch grip deadlift only - 159lbs x 4, normal grip 159lbs x 4

feeling much easier now, even grip is solid.

--------

Upper body circuit - Rotating Sets between each exercise

Resting 1 min on worksets

Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs x 10

Dip shrugs BW x 10sec hold + 5, BW x 12

pullup stretched holds - slighter wider than shoulder width, 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

Pushup plus - pushup on floor with hold at top fully pushed up into max extension 1x8, 10 scapular pushups + 10 more regular pushups

Dumbell curls - hold at parallel position on the way down - 15lbs x 5, x8


-----

Cooldown and stretches


lower body stretches and some upper body ones

 

[coolcolj]

Better sleep, but need more. Feel sapped, and sore as a biatch everywhere!

weighed 90.4kg 198.88lbs straight out of bed in underwear

Cranked up the calories at night, will start eating more for a bit in the evening meals and see what happens. Hopefully my VJ will go back up and beyond my current Gym PR by another couple of inches, and strength will no doubt be up as well.
Or maybe I could just crash down all the way to 180lbs and then pick up the pieces....

 

[coolcolj]

Late night so while I got a decent amount of sleep, the hours I get after midnight don't feel as good.
Overall low level achey feeling.

weighed 89.7kg 197.34lbs straight out of bed in underwear
Waist = 35 inches

Been eating more at night the last few days
Had 2 evening meals last night and weight is the same, so I am under 90kg for good.
About 1 pound lighter than this time last week.
Waist is back up to 35 inches though, maybe I measured it too tightly last time. Anyway that puts me around 15.5% bodyfat with 166lbs of lean body mass. I estimate me at 174lbs when I reach my goal of a 30 inch waist, which would put me at 7% bodyfat. All speculation though

 

[coolcolj]

Monday 28th May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 1 - Lower body base conditioning - Micro cycle 4

Feeling much more solid, stronger and more explosive today. The extra 25g of protein and extra calories I added each day is making a difference for sure!
Increased the loads across the board

Body weight at gym - 200lbs
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) single leg kneeling deadlift x4, x3 each side
12) cossack side to side lunging x 8 each side
13) hop complex
14) 45lb oly bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on the jerks
15) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for another set
16) scapular pushups against a bench - BW x 10
17) 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) standing Vertical jump
b) one step VJ
c) one step 2 handed VJ
d) 2 step VJ

3 hard sets total for the first part, 4 sets for the 2nd part.
Jumps about the same as last week, but feel a lot snappier. Still just under my gym PR

Power Cleans - in Nike Free 7.0 shoes

did these inbetween the jumps and warmup sets of squats

Powerclean + 2 High Hang powercleans - warmup set with bar
89lbs, 109lbs, 119lbs, 124lbs


Full Back Squats - Nike Free 7.0 shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x1, 170x2
backsquat - bar x5, 95lbs x4, 135x4, 165x1, 170x2, 205x3, 225x3

controlled down, powered up- 4 mins rest
1) 245lbs x 4 (+20lbs)
2) 245lbs x 4 ---> in oly shoes

Felt kinda heavy on my back, but legs powered it up pretty well.

---------

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 3, 120lbs x 5 (+5lbs)

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, 80lbs x 4 each side (+5lbs)

felt way easier

Toe curls on lying leg curl machine - BWx15, 1plate x3, 2x7 (+1 set)

Strict Oly style Deadlifts - oly shoes - no belt
hook grip, controlled down pause on floor, powered up - 2 reps with clean grip, then 2 rep with snatch grip - 89lbs, 139lbs

snatch grip deadlift only - explosive up - normal grip 169lbs x 4, hook grip 169lbs x 4 (+10lbs)

powerful

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 4 (+10lbs -

2 reps)


--------


Cooldown and stretches

pullup stretched holds - BW 3x15 sec holds - taxed my grip
reverse hyperes - BWx12

lower body stretches and some upper body ones

 

[super_rice]

good progress on the bodyweight CCJ, how are your strength levels?

improving strength to weight ratio and getting that top end speed back is one of the best feelings ever!