Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Tuesday 20th January - Strength Speed- Week 15 - Day 2 - Upper - Afternoon

Decent workout. Just the usual. Might go shoot aorund the BBall later tonight or do some tempo runs, not sure yet

Workout time - 1 hour 25mins
Workout rating - 8/10

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)
rest 1min
Hang Cleanpull + Hang Clean HighPull + 5 Hang Powercleans 45lbs, 89lbs x 2 sets


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, 185lbs 3 sec hold, 175lbs x3

Tempo - 20X0 Rest - Alternating with rows 1.5 mins between each

190lbs 4x3 - 2 plyo pushups against wall before first set

During the warmups, I put 185lbs on the bar and it felt heavy holding it tehre, so I went back to 175lbs for 3 reps. Wasn't sure 190lbs could be done fast, but the rows I did in between must have done something because I had 190lbs under control and really snapped it up crisply. 4th set slightly ragged.

Single Arm Dumbell Rows

ParallelGrip
warmup - 6kg - 3 position ISO hold for 6 secs each then x5,
Tempo 2010 - 35lbs x5, 55lbsx5, 70lbs x1

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

70lbs 4x3

Nice and fast


Bits and pieces

Military Press in Chucks

Warmups - 45x8, 95x4
Tempo 30X1 rest - alternating sets with Chins 1.5 mins rest between each

115lbs x3, 105lbs 2x3 - 5 sec lockout hold on last rep of each set


Shoulder Width Chins
Tempo 30X0 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 3x3 - hard


Dumbell Bent Arm Cuban Snatch Raise
Tempo - 20X0 rest 1min
4kg 2x20

Decline Tricep Extensions - 5th hole angle setting
5kg x10, 15lbs 2x8

45 degree Chest Supported Rows - Palms down grip - ISO Hold

ISO hold - 25lbs x 2mins
too light

Pushup ISO Hold
hands elevated
BW x 1min - damn did this kill my quads, guess it's a bit like holding a leg extension lockout

Low Pulley L-Flyes on Free Motion Machine
Tempo - 2010 rest - alternating arms
15lbs 2x6, 10lbs 2x8

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

 

[Lord_Suston]

On the iso hold you should have someone hold you there to get an isometric contraction, not just a static hold, much more effective. Not too bad at all

 

[coolcolj]

Its for a different training effect and 1min is pretty hard as is
The longer the better, its for re-lengthening the muscles and increasing force in the extreme stretched positions. Kinda like resisted stretch if you will.

works the abs and support muscles nicely too.

 

[Lord_Suston]

True

Its for a different training effect and 1min is pretty hard as is
The longer the better, its for re-lengthening the muscles and increasing force in the extreme stretched positions. Kinda like resisted stretch if you will.

works the abs and support muscles nicely too.

True, but Isometric contraction followed immediately with explosive concentric work really well for myself, but different goals dictate different methods

 

[coolcolj]

yeah I do that too, but this week is not the phase for it, next week is - speed strength

But getting someone to hold me down is a problem

 

[Lord_Suston]

Nice what are you looking at if you don't mind posting? A general overview and goals. I got to do lowr plyos later, lol

 

[coolcolj]

If you look at my workout from a few weeks back you will get a general idea - lots of complexing, with plyo ballistic stuff, minimal eccentrics, I dive bomb stuff, use bands etc, speed work basicly.
Doing a similar phase next week, I do short 1 week phases

Jumpsquats, jumping box squats, low altittude drops, low depth jumps, plyo pushups, speed squats, speed bench, med ball throws etc things of that ilk


basicly right now this is how I organise everything in 1 week cycles

I plan to do hypertrophy (CNS rest), max strength, strength speed, speed strength, strength speed, strength, speed strength, max out/max strength, then restart

 

[Lord_Suston]

I found one interesting type of plyo that hit the hams really well, much more than any other that I know of: Squat stance (parallel) then jump forward and up onto a platform, land in a squat position and jump backward to original spot landing in a squat positition and not falling forward. Your hams have to concentrically contract for the first part to make you jump forward and eccentrically and statically contract to make sure you don't fall over on the down jump.

You workout has some good principles, and I would like to see the result when done. Feel free to pm kinda hard to talk about biomechanics and plyos (lot of word space)

 

[coolcolj]

Yeah I have done those before, they cane my erectors a lot more than anything else

so far I like this approach I'm using
I can fully concentrate on the quality to be trained, and It makes it much more clear to me what exercises, sets and reps etc each week will have. Takes out a lot of guesswork etc

hypertrophy - light weights moved slow - helps recovery, CNS rest and tendon rebuilding

max strength - lots of heavy singles in the 85-95% range, moderate weights with slow eccentrics and explosive concentrics, iso holds, paused olys etc
I also have a strength week cycle which is slightly different with sets in the 3-5 rep area mixed with long eccntrics and iso hold stuff.

strength speed - 70-75% area for triples I normally do controlled 2-3sec eccentrics, heavier olys, from the floor
Reverse band stuff maybe in the future

speed strength - 40-60% area, plyo and ballistic stuff, bands, lighter olys from the high hang with dip 60-70%, medball work, depth drop stuff and lots of complex training, fast dive bomb eccentrics here, bands

Also the assistant lifts vary slightly in sets and reps and tempos depending on the phases.
Right now I don't need that much more size, so I keep volume low on the hypertrophy week and just rest the CNS

But I may switch to another method of organisation soon to help me squeeze in sprints on a regular basis, and maybe some BBall for fun. It's all experimental at this stage

 

[Lord_Suston]

Nice layout. Well keep us posted I liek the way it looks, especially the principle behind it. Keep up the good progress