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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Wednesday 27th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 6 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 4
Slight change in plans - rested an extra day, which works out better. And combined 2 workouts into one, and dropped the reverse lunges and box squats
Reduced the amount of mobility work on this workout compared to the Saturday one
everything felt better this workout, stronger and more explosive feeling
Body weight at gym - 199lbs in winter clothing
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 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 - x8 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) single leg kneeling deadlift x3 each side
9) Cossack side to side lunging x5 each side
10) scapular pushups against a bench - BW x 10
11) 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 3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches
repeated but with depth jumps in place of the altitude drops, off the same 6 inch height
then 3 sets but with 2-3 vertical jumps in place of the depth jumps, going higher and harder each successive set
----
1) a set of 5 speed hops on a 9 inch step,
rest 1 min
10 sec rest between each jump
a) standing VJ
b) one step VJ x 2
c) 3 step VJ x 2
for 2 sets total - still some gas in the tank after these. Form and timing better this week. Overall jump height still 2 inches under my best, but standing vertical jump is better than last week.
Dropped all the one legged jumping to concentrate on my 2 legged jumping. Plus the landings from 1 legged jumps are a bitch! Due to the horizontal momentum.
Jumped in my Nike Free 5.0 trainers today and it feel good. It wasn't as hard as I expected, even though they are thinner than the 7.0 Free. No shin issues or anything. The 7.0 feel like they are absorbing some of my force and I don't land as well in em, due to the thicker and soggier feel to the sole
Power Cleans - in Nike Free 5.0 shoes
Powerclean + 2x(High Hang powerclean + power jerk) - bar, 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 119lbs, 139lbs
Powerclean - with 15 secs reset between each rep
153lbs 2x2
Much better this week, feeling snappier, and the weights lighter. Did more reps with 153lbs as well. Still feels heavy as hell when it lands on my shoulders though.
-----
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt
warm ups - BW x 8, Bar x 10, 95lbs x8, 135lbs x 8, 185lbs x10
semi-explosive
225lbs x 10
Pretty wide stance, like sumo wide, and deep, but not as deep as my oly full squats. The stance limits the depth a bit, I had to raise the safety pins up one notch - 3 inches - compared to my oly squats. Plus the wider stance reduces ROM.
So while it felt easier to bang out the reps due to the ROM and extra leverage of the stance, it also feels harder due to declerating the bar and you have to work much harder to reverse it as you can't bounce it off your calves or use a box to stop it like in boxsquats. I also went down faster, more safely than in either oly or box squats.
The faster descent combined with having to brake and reverse it, certainly murdered my hams and glutes right at the tie in area, mega stretch there!
But in a good way. I finally have the hip mobility and flexibility to these properly. I remeber these having a good effect on my oly squats when I alternated between em. Plus you can do these for higher reps without the same kind of form breakdown you get in oly or boxsquats
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 10 (+2 reps)
Toe curls on lying leg curl machine - BWx20, 1plate x4, x10 (+1rep)
--------
Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg x10 (+1 rep)
Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 10
on floor with hold at top fully pushed up into max extension, paused at bottom 1x18 (+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 scapular shrugs + 15 sec stretched hold
Dip shrugs BW x 10sec hold + 5, BW x 17
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 22lbs x8 (+2lbs -1 rep)
-----
Cooldown and stretches
lower body stretches and some upper body ones. Didn't stretch as much as usual, was in a rush
Slight change in plans - rested an extra day, which works out better. And combined 2 workouts into one, and dropped the reverse lunges and box squats
Reduced the amount of mobility work on this workout compared to the Saturday one
everything felt better this workout, stronger and more explosive feeling
Body weight at gym - 199lbs in winter clothing
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 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 - x8 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) single leg kneeling deadlift x3 each side
9) Cossack side to side lunging x5 each side
10) scapular pushups against a bench - BW x 10
11) 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 3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches
repeated but with depth jumps in place of the altitude drops, off the same 6 inch height
then 3 sets but with 2-3 vertical jumps in place of the depth jumps, going higher and harder each successive set
----
1) a set of 5 speed hops on a 9 inch step,
rest 1 min
10 sec rest between each jump
a) standing VJ
b) one step VJ x 2
c) 3 step VJ x 2
for 2 sets total - still some gas in the tank after these. Form and timing better this week. Overall jump height still 2 inches under my best, but standing vertical jump is better than last week.
Dropped all the one legged jumping to concentrate on my 2 legged jumping. Plus the landings from 1 legged jumps are a bitch! Due to the horizontal momentum.
Jumped in my Nike Free 5.0 trainers today and it feel good. It wasn't as hard as I expected, even though they are thinner than the 7.0 Free. No shin issues or anything. The 7.0 feel like they are absorbing some of my force and I don't land as well in em, due to the thicker and soggier feel to the sole
Power Cleans - in Nike Free 5.0 shoes
Powerclean + 2x(High Hang powerclean + power jerk) - bar, 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 119lbs, 139lbs
Powerclean - with 15 secs reset between each rep
153lbs 2x2
Much better this week, feeling snappier, and the weights lighter. Did more reps with 153lbs as well. Still feels heavy as hell when it lands on my shoulders though.
-----
Rotating Sets between each exercise - one upper and then one lower
Resting 2-3mins
Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt
warm ups - BW x 8, Bar x 10, 95lbs x8, 135lbs x 8, 185lbs x10
semi-explosive
225lbs x 10
Pretty wide stance, like sumo wide, and deep, but not as deep as my oly full squats. The stance limits the depth a bit, I had to raise the safety pins up one notch - 3 inches - compared to my oly squats. Plus the wider stance reduces ROM.
So while it felt easier to bang out the reps due to the ROM and extra leverage of the stance, it also feels harder due to declerating the bar and you have to work much harder to reverse it as you can't bounce it off your calves or use a box to stop it like in boxsquats. I also went down faster, more safely than in either oly or box squats.
The faster descent combined with having to brake and reverse it, certainly murdered my hams and glutes right at the tie in area, mega stretch there!
But in a good way. I finally have the hip mobility and flexibility to these properly. I remeber these having a good effect on my oly squats when I alternated between em. Plus you can do these for higher reps without the same kind of form breakdown you get in oly or boxsquats
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 10 (+2 reps)
Toe curls on lying leg curl machine - BWx20, 1plate x4, x10 (+1rep)
--------
Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg x10 (+1 rep)
Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 10
on floor with hold at top fully pushed up into max extension, paused at bottom 1x18 (+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 scapular shrugs + 15 sec stretched hold
Dip shrugs BW x 10sec hold + 5, BW x 17
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 22lbs x8 (+2lbs -1 rep)
-----
Cooldown and stretches
lower body stretches and some upper body ones. Didn't stretch as much as usual, was in a rush
coolcolj
New member
those wide stance squats made my ham/glute tie in a bit sore the next day. Although probbaly not as much as Good mornings and they don't kill my legs as much as oly squats.
Calves were pretty sore as well.
Been doing 1-2 sets of 15 scapular wall slides, 1x15 glute bridges, plus some glute flexed semi RDL type move here there after sitting for long periods as needed. And man I haven't felt better. Coupled with some eye exercise/mobility drills and can prevent the bad effects of sitting in front of a computer
still leaning up slowly. Getting more definition, I can see a dent on the side of leg/squad when I flex it
Calves were pretty sore as well.
Been doing 1-2 sets of 15 scapular wall slides, 1x15 glute bridges, plus some glute flexed semi RDL type move here there after sitting for long periods as needed. And man I haven't felt better. Coupled with some eye exercise/mobility drills and can prevent the bad effects of sitting in front of a computer
still leaning up slowly. Getting more definition, I can see a dent on the side of leg/squad when I flex it
coolcolj
New member
Saturday 1sth July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 6 - Day 2 - Lower body Strength - Micro cycle 4
Sleep has not been good all week, in the 5-6 hour range, but today's workout went pretty well. I did take a nap before going. And I also ate a lot all day. That's why my bodyweight is up. I will make Saturday my offical pigout/refeed day.
All that water weight definitely helps for strength, but there are probably other factors involved - I have dropped the protein powder intake a lot, so while I'm not eating as much protein now, I'm eating more real meat/eggs and foods. The change in training setup and new exercises really help, I just feel better all round.
Body weight at gym - 200lbs 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) single leg kneeling deadlift 3x3 each side
9) Cossack side to side lunging x8 each side
10) 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
11) various hops
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1
controlled down, powered up- 4.5 mins rest
1) 255lbs x 7
2) 255lbs x 7 ---> in oly shoes
Moderately hard strain on the last rep of each set. Strength is up, form and timing was good, all sets had a solid strong force coming out of that hole.
That powerful feeling is starting to come back! Now all I have to do is get it back up to 295lbs for 2x7, and coupled with my leaner and lighter bodyweight I should jump higher.
The bar feels heavy as hell on my back though once I go above 225lbs, but I was able to crank out a good number of reps, so I don't know what's up with that. Maybe that's because I'm lighter...
Front squats starting to feel easier, I added a rep to the 195lb set. Will eventually work in 225lbs for a triple over the new 2 months in my warmups as things improve.
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x5, 140lbs x5 (+5lbs)
hard
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 135lbs x5, 165lbs x 5, 165lbs x 5 with hookgrip
I didn't warmup with a hookgrip and my hand/thumb paid the price on that last set! Solid and powerful sets, and then one powerclean with 135lbs to get the back back onto the rack, went up explosively but felt heavy on my shoulders...
---
Cooldown and stretches
lower body stretches and some upper body ones
pullup stretched holds - some warmups and then BW 2x15 sec holds
Sleep has not been good all week, in the 5-6 hour range, but today's workout went pretty well. I did take a nap before going. And I also ate a lot all day. That's why my bodyweight is up. I will make Saturday my offical pigout/refeed day.
All that water weight definitely helps for strength, but there are probably other factors involved - I have dropped the protein powder intake a lot, so while I'm not eating as much protein now, I'm eating more real meat/eggs and foods. The change in training setup and new exercises really help, I just feel better all round.
Body weight at gym - 200lbs 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) single leg kneeling deadlift 3x3 each side
9) Cossack side to side lunging x8 each side
10) 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
11) various hops
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1
controlled down, powered up- 4.5 mins rest
1) 255lbs x 7
2) 255lbs x 7 ---> in oly shoes
Moderately hard strain on the last rep of each set. Strength is up, form and timing was good, all sets had a solid strong force coming out of that hole.
That powerful feeling is starting to come back! Now all I have to do is get it back up to 295lbs for 2x7, and coupled with my leaner and lighter bodyweight I should jump higher.
The bar feels heavy as hell on my back though once I go above 225lbs, but I was able to crank out a good number of reps, so I don't know what's up with that. Maybe that's because I'm lighter...
Front squats starting to feel easier, I added a rep to the 195lb set. Will eventually work in 225lbs for a triple over the new 2 months in my warmups as things improve.
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x5, 140lbs x5 (+5lbs)
hard
Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 135lbs x5, 165lbs x 5, 165lbs x 5 with hookgrip
I didn't warmup with a hookgrip and my hand/thumb paid the price on that last set! Solid and powerful sets, and then one powerclean with 135lbs to get the back back onto the rack, went up explosively but felt heavy on my shoulders...
---
Cooldown and stretches
lower body stretches and some upper body ones
pullup stretched holds - some warmups and then BW 2x15 sec holds
coolcolj
New member
this guy is the top 85kg 187lb olylifter here
strong as hell! pretty sure he is natural too
http://www.youtube.com/user/towerofvenice
he said he had a 80cm vertical jump 6 years ago
some other vids
205kg 451lbs + 200kg 440lbs front squat
http://www.youtube.com/watch?v=8HlX4txMFuc
http://www.youtube.com/watch?v=LaSI_0vEN-g
220kg 484lb full squat
http://www.youtube.com/watch?v=YKqOxjqKEPQ
210kg 462lbs for 2
http://www.youtube.com/watch?v=uQuKG5rNcPo
some skinny kid in his gym powercleaning and jerking 145kg 319lbs - yes some freaks do exist here!
found out his name is Troy Hewkins and he lifts in the 77kg 170lb class...
http://www.youtube.com/watch?v=X8kV5pv0TCA
115kg 253lb powersnatch
http://www.youtube.com/watch?v=ZKlDAuWqBO8
200kg 440lb full squat - easy
http://www.youtube.com/watch?v=WJgqa15R6Ho
strong as hell! pretty sure he is natural too
http://www.youtube.com/user/towerofvenice
he said he had a 80cm vertical jump 6 years ago
some other vids
205kg 451lbs + 200kg 440lbs front squat
http://www.youtube.com/watch?v=8HlX4txMFuc
http://www.youtube.com/watch?v=LaSI_0vEN-g
220kg 484lb full squat
http://www.youtube.com/watch?v=YKqOxjqKEPQ
210kg 462lbs for 2
http://www.youtube.com/watch?v=uQuKG5rNcPo
some skinny kid in his gym powercleaning and jerking 145kg 319lbs - yes some freaks do exist here!
found out his name is Troy Hewkins and he lifts in the 77kg 170lb class...
http://www.youtube.com/watch?v=X8kV5pv0TCA
115kg 253lb powersnatch
http://www.youtube.com/watch?v=ZKlDAuWqBO8
200kg 440lb full squat - easy
http://www.youtube.com/watch?v=WJgqa15R6Ho
coolcolj
New member
Best sleep in the last 7 days. Feel better mood wise. A little sapped, but not drained, achey all over. Upper back, biceps, VMO, calves, hammies, glutes and spinal erectors are sore. Calves, upper hammies and spinal erectors the most.
weighed 89kg 195.8lbs straight out of bed in underwear
Waist = 34.25 inches
Upper thigh = 26.5 inches
bodyweight up from the refeed. Waist is down 1/4 of an inch, but probbaly higher than a few days ago. Leg is down half an inch, but it's probbaly all fat as my leg strength is up and as I mentioned a few days ago, more defined
Man I haven't had my legs measure this small in ages, but yet they look big and bulge out heaps from the knee!
might go for a 12min walk today with some mobility work and light stretching.
Scapular wall slides 2x15, glute bridge with hold 1x15
weighed 89kg 195.8lbs straight out of bed in underwear
Waist = 34.25 inches
Upper thigh = 26.5 inches
bodyweight up from the refeed. Waist is down 1/4 of an inch, but probbaly higher than a few days ago. Leg is down half an inch, but it's probbaly all fat as my leg strength is up and as I mentioned a few days ago, more defined
Man I haven't had my legs measure this small in ages, but yet they look big and bulge out heaps from the knee!
might go for a 12min walk today with some mobility work and light stretching.
Scapular wall slides 2x15, glute bridge with hold 1x15
coolcolj
New member
Oh yeah that Troy Hewkins has been training for over 8 years already - no wonder
---------------
These late night have to stop, the quality of sleep is just not the same after midnight, even if I did get over 7 hours.
Still sore
weighed 87.6kg 192.7lbs straight out of bed in underwear
Lightest bodyweight so far. Puts me around 14% bodyfat
---------------
These late night have to stop, the quality of sleep is just not the same after midnight, even if I did get over 7 hours.
Still sore
weighed 87.6kg 192.7lbs straight out of bed in underwear
Lightest bodyweight so far. Puts me around 14% bodyfat
super_rice
New member
I think Ben Turner is a 69k lifter! But cuts like a wrestler to get down there...
man good find that 77k guy is a machine
man good find that 77k guy is a machine
coolcolj said:this guy is the top 85kg 187lb olylifter here
strong as hell! pretty sure he is natural too
http://www.youtube.com/user/towerofvenice
he said he had a 80cm vertical jump 6 years ago
some other vids
205kg 451lbs + 200kg 440lbs front squat
http://www.youtube.com/watch?v=8HlX4txMFuc
http://www.youtube.com/watch?v=LaSI_0vEN-g
220kg 484lb full squat
http://www.youtube.com/watch?v=YKqOxjqKEPQ
210kg 462lbs for 2
http://www.youtube.com/watch?v=uQuKG5rNcPo
some skinny kid in his gym powercleaning and jerking 145kg 319lbs - yes some freaks do exist here!
found out his name is Troy Hewkins and he lifts in the 77kg 170lb class...
http://www.youtube.com/watch?v=X8kV5pv0TCA
115kg 253lb powersnatch
http://www.youtube.com/watch?v=ZKlDAuWqBO8
200kg 440lb full squat - easy
http://www.youtube.com/watch?v=WJgqa15R6Ho
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