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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
JohnRobHolmes
Well-known member
He is one strong female 
Have you seen this one CCJ? No Idea who he is, but good stuff...
http://www.youtube.com/watch?v=vC1oR_m_aF4
http://www.youtube.com/watch?v=vC1oR_m_aF4
coolcolj
New member
Thanks 
Getting sexier, but still not that sexy yet....
Yeah I have seen it, he has a dunk vid too. Smooth jumper
----
Thursday 31st May
Freaking dog again, barking, woke me up several times last night!
That Guarana combo kept me alert and going throughout the day though.
Whole body is pretty damn sore and inflamed - especially my calves, posterior chain and upper back, basicly the whole backside of my body!
I've been doing the same moves for a while now and yet I still get really sore..
weighed 89.7kg 197.34lbs straight out of bed in underwear
Friday 1st June
Finally at least a solid chunk of 7 hours sleep, but not enough.
Still sore, but feeling better.
weighed 90.1kg 198.2lbs straight out of bed in underwear
Pigged out last night. Just food weight
Getting sexier, but still not that sexy yet....
Yeah I have seen it, he has a dunk vid too. Smooth jumper
----
Thursday 31st May
Freaking dog again, barking, woke me up several times last night!
That Guarana combo kept me alert and going throughout the day though.
Whole body is pretty damn sore and inflamed - especially my calves, posterior chain and upper back, basicly the whole backside of my body!
I've been doing the same moves for a while now and yet I still get really sore..
weighed 89.7kg 197.34lbs straight out of bed in underwear
Friday 1st June
Finally at least a solid chunk of 7 hours sleep, but not enough.
Still sore, but feeling better.
weighed 90.1kg 198.2lbs straight out of bed in underwear
Pigged out last night. Just food weight
coolcolj
New member
Saturday 2nd June
Still a bit achey.
weighed 89.9kg 197.87lbs straight out of bed in underwear
Sunday 3rd June
Late night. Went to someone's birthday party at a resturant.
Got some comments about how I look like I've lost weight
Upper back achey from part time job yesterday.
weighed 90.9kg 198.98lbs straight out of bed in underwear
I ate and drank big last night!
Still a bit achey.
weighed 89.9kg 197.87lbs straight out of bed in underwear
Sunday 3rd June
Late night. Went to someone's birthday party at a resturant.
Got some comments about how I look like I've lost weight
Upper back achey from part time job yesterday.
weighed 90.9kg 198.98lbs straight out of bed in underwear
I ate and drank big last night!
coolcolj
New member
Monday 4th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 1 - Lower body base conditioning - Micro cycle 4
Productive workout, but my strength and hops are way down!
It feels like I have lost almost 100lbs of my squat, I don't think I can even squat 315 right now! Plus my jump is dropping too, it's pretty closely correlated to my strength levels. Power cleaning feels hard too, which is always connected with my squat strength as well.
I don't feel overreached either. Doesn't look like this style of higher frequency training is doing much for me. Plus it's tedious as hell. I think I will go to go back to one of my older setups, but on different days, where I made much better progress regaining strength after a layoff a couple of months ago and I was eating the same way I'm doing now.
I tried a different exercise setup, not circuit rotating the squat with the jumps and cleans. Made the workout far too long!
Body weight at gym - 202.5lbs in winter clothing
Workout time - 2 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 8 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) Cossack side to side lunging x 8 each side
5) Prone Scorpion - x10 each leg alternating
6) Lying on back Scorpion under - x10 each leg alternating
7) Single Leg SLDL mobility walk
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 x3, x3 each side
12) hop complex
13) scapular pushups against a bench - BW x 10
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) 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.
a) Speed hops on a 3 inch step x 5
b) standing Vertical jump
c) short run of prime times
d) running on leg jump x 2
rest 30 secs - and 20 sec rest between each jump
a) one step VJ x 2
b) 2 step VJ x 2
4 hard sets total for the first part, 4 sets for the 2nd part.
an inch lower than last week, and just not feeling as good as before
Power Cleans - in Nike Free 7.0 shoes
Powerclean + 2 High Hang powercleans - warmup set with bar
89lbs x 2 sets, 109lbs, 129lbs x 2sets
------------
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) 255lbs x 4 (+10lbs)
2) 255lbs x 4 ---> in oly shoes
3) 255lbs x 4 (+ extra set) ---> in oly shoes
Felt heavy on my back, form was a bit ragged too. My legs and hips are still pretty big, so it must be a CNS issue...
---------
Strict Oly style Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 89lbs x3/3 x 2 sets, 139lbs x 2/2
explosive up, controlled down pause on floor
1) with normal grip - 179lbs x 4 (+10lbs)
2) hook grip - 179lbs x 4
powerful and solid, at least I'm doing well here...
---
Cooldown and stretches
long workout so I ditched a lot of the stuff I normally here, plus I wanted to get out of there before peak hour traffic hits the road here...
lower body stretches and some upper body ones -
Productive workout, but my strength and hops are way down!
It feels like I have lost almost 100lbs of my squat, I don't think I can even squat 315 right now! Plus my jump is dropping too, it's pretty closely correlated to my strength levels. Power cleaning feels hard too, which is always connected with my squat strength as well.
I don't feel overreached either. Doesn't look like this style of higher frequency training is doing much for me. Plus it's tedious as hell. I think I will go to go back to one of my older setups, but on different days, where I made much better progress regaining strength after a layoff a couple of months ago and I was eating the same way I'm doing now.
I tried a different exercise setup, not circuit rotating the squat with the jumps and cleans. Made the workout far too long!
Body weight at gym - 202.5lbs in winter clothing
Workout time - 2 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 8 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) Cossack side to side lunging x 8 each side
5) Prone Scorpion - x10 each leg alternating
6) Lying on back Scorpion under - x10 each leg alternating
7) Single Leg SLDL mobility walk
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 x3, x3 each side
12) hop complex
13) scapular pushups against a bench - BW x 10
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) 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.
a) Speed hops on a 3 inch step x 5
b) standing Vertical jump
c) short run of prime times
d) running on leg jump x 2
rest 30 secs - and 20 sec rest between each jump
a) one step VJ x 2
b) 2 step VJ x 2
4 hard sets total for the first part, 4 sets for the 2nd part.
an inch lower than last week, and just not feeling as good as before
Power Cleans - in Nike Free 7.0 shoes
Powerclean + 2 High Hang powercleans - warmup set with bar
89lbs x 2 sets, 109lbs, 129lbs x 2sets
------------
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) 255lbs x 4 (+10lbs)
2) 255lbs x 4 ---> in oly shoes
3) 255lbs x 4 (+ extra set) ---> in oly shoes
Felt heavy on my back, form was a bit ragged too. My legs and hips are still pretty big, so it must be a CNS issue...
---------
Strict Oly style Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 89lbs x3/3 x 2 sets, 139lbs x 2/2
explosive up, controlled down pause on floor
1) with normal grip - 179lbs x 4 (+10lbs)
2) hook grip - 179lbs x 4
powerful and solid, at least I'm doing well here...
---
Cooldown and stretches
long workout so I ditched a lot of the stuff I normally here, plus I wanted to get out of there before peak hour traffic hits the road here...
lower body stretches and some upper body ones -
coolcolj
New member
Late night again. Feel sapped and sore all over. My mid upper back and rear delts are pretty sore, guess it is from the snatch grip deadlifts, as I really focused on pulling back the shoulders and locking everything tight.
weighed 89.6kg 197.12lbs straight out of bed in underwear
bodyweight coming back down pretty quickly. I did hit 88.9kg 195.6lbs later on in the day.
anyway I'm going to look back in my log at what I did when I last overtrained
and got sick a few months ago, and see what I did to get my squat back up to 295lbs for 2x7 pretty quickly from 245lbs x 6+ reps. And do something similar, as it worked alot better than what I did the last 2 months...
weighed 89.6kg 197.12lbs straight out of bed in underwear
bodyweight coming back down pretty quickly. I did hit 88.9kg 195.6lbs later on in the day.
anyway I'm going to look back in my log at what I did when I last overtrained
and got sick a few months ago, and see what I did to get my squat back up to 295lbs for 2x7 pretty quickly from 245lbs x 6+ reps. And do something similar, as it worked alot better than what I did the last 2 months...
coolcolj
New member
Wednesday 7th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 2 - Light Lower/Upper Prehab-Rehab - Micro cycle 4
Surprisingly good workout. Dropped the jumps and changed things.
Using a template like what I did back on the 27th March this year
I am finding the Nike Free 7.0 too unstable for single leg work, probbaly due to the sole and tread patterns. I have a pair of Free 5.0 trainers coming which should be thinner and flatter on the bottom. Although that can be useful in some exercises...
They feel good for regular squats though
Upped the volume of the single leg kneeling deadlifts and side lunge mobility drills. Improving a lot now, especially in my groin/adductor flexibility and mobility and ankle to a lesser extent. Really helps my squatting
Body weight at gym - 201lbs in winter clothing
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 8 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 - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
Box squats - in Nike Free 7.0 shoes - no belt
warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x5/5, 135lbs x 5/5
16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar
controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 155lbs x 5/5
back squat style only
2) 155lbs x 12
Felt pretty good, strong, stable and snappy. Much better than the last time I did em. I think it's because my hip, groin/adductor and lower back flexibility mobility is much better. The strict snatch grip deadlifts help too
Shins totally vertical, even on the frontsquat version from what I could tell
---------
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs
BW x 3, Bar x 3, 65lbs x3, 85lbs x 4 each side (+5lbs)
felt much easier
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 5 (+1 rep)
Toe curls on lying leg curl machine - BWx15, 1plate x4, 2x8 (+1 rep each set)
--------
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs 2x9 (+1 rep each set)
time to go up in weight
Dip shrugs BW x 10sec hold + 5, BW x 17 (+2 reps)
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 sec hold, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
Pushup plus on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x14 (+2 reps), 10 scapular pushups + 12 more regular pushups (+4 reps)
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x7 (+1 rep)
-----
Cooldown and stretches
Reverse hypers - bwx15
lower body stretches and some upper body ones
reverse hypers felt easy as hell
Surprisingly good workout. Dropped the jumps and changed things.
Using a template like what I did back on the 27th March this year
I am finding the Nike Free 7.0 too unstable for single leg work, probbaly due to the sole and tread patterns. I have a pair of Free 5.0 trainers coming which should be thinner and flatter on the bottom. Although that can be useful in some exercises...
They feel good for regular squats though
Upped the volume of the single leg kneeling deadlifts and side lunge mobility drills. Improving a lot now, especially in my groin/adductor flexibility and mobility and ankle to a lesser extent. Really helps my squatting
Body weight at gym - 201lbs in winter clothing
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 8 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 - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
Box squats - in Nike Free 7.0 shoes - no belt
warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x5/5, 135lbs x 5/5
16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar
controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 155lbs x 5/5
back squat style only
2) 155lbs x 12
Felt pretty good, strong, stable and snappy. Much better than the last time I did em. I think it's because my hip, groin/adductor and lower back flexibility mobility is much better. The strict snatch grip deadlifts help too
Shins totally vertical, even on the frontsquat version from what I could tell
---------
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs
BW x 3, Bar x 3, 65lbs x3, 85lbs x 4 each side (+5lbs)
felt much easier
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 5 (+1 rep)
Toe curls on lying leg curl machine - BWx15, 1plate x4, 2x8 (+1 rep each set)
--------
Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs 2x9 (+1 rep each set)
time to go up in weight
Dip shrugs BW x 10sec hold + 5, BW x 17 (+2 reps)
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 sec hold, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets
Pushup plus on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x14 (+2 reps), 10 scapular pushups + 12 more regular pushups (+4 reps)
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x7 (+1 rep)
-----
Cooldown and stretches
Reverse hypers - bwx15
lower body stretches and some upper body ones
reverse hypers felt easy as hell
coolcolj
New member
Didn't get as much sleep as I wnated to. I feel worked and sore, but nowhere near as sapped and beat up as I am this time in the last 3 weeks.
Sore pretty much everywhere, but I feel it mostly in my calves, quads, upper hammies glutes, spinal erectors, biceps and upper back.
It looks like the combo of high intensity jumping and weights is what is killing me muscle and CNS wise. Makes sense as they work and use the same muscles and CNS resources, and I do them one after the other compunding the damage. Might have to separate em into 2 different sessions.
Or cut back the volume, but that might lead to not gaining on much of either... But leg strength is priority right now, just need to maintain jumping form and power/reactvity.
weighed 90.5kg 199.1lbs straight out of bed in underwear
ate more last night. Upper back and spinal erectors are starting to thicken right back up
Sore pretty much everywhere, but I feel it mostly in my calves, quads, upper hammies glutes, spinal erectors, biceps and upper back.
It looks like the combo of high intensity jumping and weights is what is killing me muscle and CNS wise. Makes sense as they work and use the same muscles and CNS resources, and I do them one after the other compunding the damage. Might have to separate em into 2 different sessions.
Or cut back the volume, but that might lead to not gaining on much of either... But leg strength is priority right now, just need to maintain jumping form and power/reactvity.
weighed 90.5kg 199.1lbs straight out of bed in underwear
ate more last night. Upper back and spinal erectors are starting to thicken right back up
coolcolj
New member
Saturday 9th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 3 - Lower body Strength - Micro cycle 4
I haven't updated the last few days, but not much has happened, been eating a bit more, averaging 6.5 hours sleep, although I did get more last night.
Anyway today is the first time in ages I have trained on a Saturday. Doing a new setup. Saturday Mornings is the hardest day at my part time job, long and tiring, but the workout went well today. Probably because I ate a lot after work and then lying in bed the whole day. We had a blackout last night from the massive wind and rain, and power was off all day till just then
Without electricity things get awfully boring, so we hit the sack and just lay around for a few hours
Nice and quiet on Saturday afternoons at the gym, not so bad after all. Upper body was a bit weaker from work, but overall pretty productive workout. I didn't do any jumping which helped, did some hops though.
Strength looks to be coming back up.
Body weight at gym - 203lbs in winter clothing
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 8 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 - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) various hops
Hops
did these just before the first few warmup sets of squats
3inch step speed hops x 10, x5
side to side speed hops 2x5
Full oly 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, 185x3,
backsquat - bar x4, 95lbs x4, 135x4, 185x3, 225x3, 255x1
controlled down, powered up- 4.5 mins rest
1) 265lbs x 4 (+10lbs)
2) 265lbs x 4 ---> in oly shoes
3) 265lbs x 4 ---> in oly shoes
first work set was kinda hard, 2nd felt hard, the 3rd one the easiest! I used a slightly narrower stance on the 3rd set, and I tighten up my body and scrunched my upper body back and tighter. Staying tighter helped, I blasted up much faster, but I think the narrower stance is the main reason. My legs can push better in this stance
Could have done 3 sets of 5 today, so at least I know I can squat 315lbs...1.5xBW and a bit...
---------
Lower body circuit - Rotating Sets between each exercise
Resting 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
just some light sets
Toe curls on lying leg curl machine - BWx15, 1plate x4, x8
tibs felt beat up so only did one set
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 111lbs x2/2, 143lbs x 2/2
explosive up, controlled down pause on floor
1) with normal grip - 181lbs x 4 (+2lbs)
2) hook grip - 181lbs x 4
fairly powerful, lower back has some fatigue from work, so not too bad all things considered
---
Cooldown and stretches
pullup stretched holds - some warmups and then BW 2x15 sec holds
lower body stretches and some upper body ones
I haven't updated the last few days, but not much has happened, been eating a bit more, averaging 6.5 hours sleep, although I did get more last night.
Anyway today is the first time in ages I have trained on a Saturday. Doing a new setup. Saturday Mornings is the hardest day at my part time job, long and tiring, but the workout went well today. Probably because I ate a lot after work and then lying in bed the whole day. We had a blackout last night from the massive wind and rain, and power was off all day till just then
Without electricity things get awfully boring, so we hit the sack and just lay around for a few hours
Nice and quiet on Saturday afternoons at the gym, not so bad after all. Upper body was a bit weaker from work, but overall pretty productive workout. I didn't do any jumping which helped, did some hops though.
Strength looks to be coming back up.
Body weight at gym - 203lbs in winter clothing
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 8 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 - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) various hops
Hops
did these just before the first few warmup sets of squats
3inch step speed hops x 10, x5
side to side speed hops 2x5
Full oly 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, 185x3,
backsquat - bar x4, 95lbs x4, 135x4, 185x3, 225x3, 255x1
controlled down, powered up- 4.5 mins rest
1) 265lbs x 4 (+10lbs)
2) 265lbs x 4 ---> in oly shoes
3) 265lbs x 4 ---> in oly shoes
first work set was kinda hard, 2nd felt hard, the 3rd one the easiest! I used a slightly narrower stance on the 3rd set, and I tighten up my body and scrunched my upper body back and tighter. Staying tighter helped, I blasted up much faster, but I think the narrower stance is the main reason. My legs can push better in this stance
Could have done 3 sets of 5 today, so at least I know I can squat 315lbs...1.5xBW and a bit...
---------
Lower body circuit - Rotating Sets between each exercise
Resting 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
just some light sets
Toe curls on lying leg curl machine - BWx15, 1plate x4, x8
tibs felt beat up so only did one set
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 111lbs x2/2, 143lbs x 2/2
explosive up, controlled down pause on floor
1) with normal grip - 181lbs x 4 (+2lbs)
2) hook grip - 181lbs x 4
fairly powerful, lower back has some fatigue from work, so not too bad all things considered
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Cooldown and stretches
pullup stretched holds - some warmups and then BW 2x15 sec holds
lower body stretches and some upper body ones
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