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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Friday 19th October - Cycle 1 - Week 1 - Day 2
some max effort jumps after work in the morning
Did 15 jumps - 11 at workplace, and 4 more upon arriving home, 15mins later.
no major change, but jumps at home slightly higher. Felt good, but a little tighter feeling and more strained effort wise.
Either its the jump itself or the landing, my hamstrings are getting really worked up. I tend to be a quad type jumper, so that's something different. I've been doing these butt kicker type dynamic hip flexor stretches several times during the day, where you flex the hammie/glute hard to force the heel to the butt, and punch the hips forward and stretch the hip flexor explosively, well I never actually touch my butt, but I think these help recruit the hammies better. A bit like a snappy glute ham raise
Keep my hip flexors limber from all the sitting down.
some max effort jumps after work in the morning
Did 15 jumps - 11 at workplace, and 4 more upon arriving home, 15mins later.
no major change, but jumps at home slightly higher. Felt good, but a little tighter feeling and more strained effort wise.
Either its the jump itself or the landing, my hamstrings are getting really worked up. I tend to be a quad type jumper, so that's something different. I've been doing these butt kicker type dynamic hip flexor stretches several times during the day, where you flex the hammie/glute hard to force the heel to the butt, and punch the hips forward and stretch the hip flexor explosively, well I never actually touch my butt, but I think these help recruit the hammies better. A bit like a snappy glute ham raise
Keep my hip flexors limber from all the sitting down.
coolcolj, weird to see you're getting back into lifting just as i am, i've had a longer time off but my job has been really physical so i've kept more of my strength luckily. Good luck and keep it low volume man, i remember reading your workouts thinking 'jesus christ that would kill me.'
coolcolj
New member
Saturday 20th October - Cycle 1 - Week 1 - Day 3
Pretty tired today from work, even after a nap and lots of food. Especially my upper body, so I didn't do much there.
Nice short workout, brief and to the point. Almost feels like I didn't do anything. Still nice to walk up and down stairs later on without feeling like a cripple or getting quad cramps!
Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 7/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length
situp complex
some hops
scapular pushups on a bench x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5
controlled down, paused, snapped up - 3.5 mins rest
1) 135lbs x 5
2) 145lbs x 5
Feeling better - 145lbs semi hard, feeling a bit uneven in terms of which leg is doing the work. Feeling my lower back work quite a bit, time to get back on glute bridges. I think I will switch to triples for the paused squats
Cooldown and stretches
glute bridge with a hold x 10
lower body stretches and some upper body ones
Pretty tired today from work, even after a nap and lots of food. Especially my upper body, so I didn't do much there.
Nice short workout, brief and to the point. Almost feels like I didn't do anything. Still nice to walk up and down stairs later on without feeling like a cripple or getting quad cramps!
Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 7/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length
situp complex
some hops
scapular pushups on a bench x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5
controlled down, paused, snapped up - 3.5 mins rest
1) 135lbs x 5
2) 145lbs x 5
Feeling better - 145lbs semi hard, feeling a bit uneven in terms of which leg is doing the work. Feeling my lower back work quite a bit, time to get back on glute bridges. I think I will switch to triples for the paused squats
Cooldown and stretches
glute bridge with a hold x 10
lower body stretches and some upper body ones
Last edited:
coolcolj
New member
Tuesday 23rd October - Cycle 1 - Week 2 - Day 1
Ok workout, sequeezed in a few more upper body prehab moves. Man I've gotten real weak in my upper body + the 10lbs of extra fat don't help with the bodyweight exercises...
Barbell complex felt harder today.
Morning - Did 16 jumps - 10 at workplace, and 7 more upon arriving home, 15mins later. Mostly one step jumps, a few standing and 3 running ones at home. Not much rest between each jump.
running jump looks to be up 5 inches over my standing jump - never had that much difference before! At least at home anyway, I seem to jump higher when running up and jumping against a slope, will have to see if this holds true on a flat surface. This is probably been the first time in a while where I am able to run into the jump quite fast and smoothly. Standing jump is definitely at least 30 inches now.
Afternoon -
Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length
45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3
controlled down, paused, snapped up - 3 mins rest
1) 155lbs x 3
2) 155lbs x 3
Not bad, pretty snappy, and I didn't feel my lower back straining as well unlike all the workouts last week. Glute bridges really work.
I may reduce the load next week as a backoff week.
Cooldown and stretches
pushup plus against a bench x 10
scapular dip shrug - 10sec hold + 5 reps - hard!
dumbell curls with a pause at parallel - 4kg x 8
glute bridge with a hold x 10
lower body stretches and some upper body ones
Ok workout, sequeezed in a few more upper body prehab moves. Man I've gotten real weak in my upper body + the 10lbs of extra fat don't help with the bodyweight exercises...
Barbell complex felt harder today.
Morning - Did 16 jumps - 10 at workplace, and 7 more upon arriving home, 15mins later. Mostly one step jumps, a few standing and 3 running ones at home. Not much rest between each jump.
running jump looks to be up 5 inches over my standing jump - never had that much difference before! At least at home anyway, I seem to jump higher when running up and jumping against a slope, will have to see if this holds true on a flat surface. This is probably been the first time in a while where I am able to run into the jump quite fast and smoothly. Standing jump is definitely at least 30 inches now.
Afternoon -
Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length
45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3
controlled down, paused, snapped up - 3 mins rest
1) 155lbs x 3
2) 155lbs x 3
Not bad, pretty snappy, and I didn't feel my lower back straining as well unlike all the workouts last week. Glute bridges really work.
I may reduce the load next week as a backoff week.
Cooldown and stretches
pushup plus against a bench x 10
scapular dip shrug - 10sec hold + 5 reps - hard!
dumbell curls with a pause at parallel - 4kg x 8
glute bridge with a hold x 10
lower body stretches and some upper body ones
coolcolj
New member
Saturday 27th October - Cycle 1 - Week 2 - Day 2
I felt surprisingly good in all sessions today, especially since today is the hardest at my part time job! I felt better during work, so it's no surprise everything after felt better as well.
bodyweight is up a lot though - not good...time to trim back down...
Morning after 4 hours of part time job -
Did 22 jumps - 11 at workplace, and 11 more upon arriving home, 15mins later. Mostly one step jumps and 2 standing jumps at workplace. Then 2 standing jumps, 3 one step jumps and 6 running jumps at home
one step and running jumps up half an inch at home. Felt really explosive and fairly effortless too. Pretty sweet considering the extra bodyweight and fatigue from work. Landings felt like nothing.
I got a good impressions of jumps today - one step jump is 2+ inches higher than standing, and running is 2+ inches higher than the one step jump. So I'm fairly balanced, the more force I take in, the higher I jump. Only 6 more inches to go to touch the ceiling outside of the garage door
Afternoon -
Body weight at gym - 207.5lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length x 2 sets
situp complex
glute bridge with hold x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135x 3
controlled down, paused, snapped up - 3 mins rest
1) 175lbs x 3
2) 175lbs x 3
Misloaded the bar, was supposed to do 165lbs. 175lbs was really explosive anyway. Squats starting to feel pretty good now, can also hold the bar with a pretty narrow grip...first time in a while, scapular wall slides help here
Cooldown and stretches
reverse hypers - BWx15
low pulley cable external rotation - 10lbs x8
lower body stretches and some upper body ones - I probably spend more time stretching than actually lifting
I felt surprisingly good in all sessions today, especially since today is the hardest at my part time job! I felt better during work, so it's no surprise everything after felt better as well.
bodyweight is up a lot though - not good...time to trim back down...
Morning after 4 hours of part time job -
Did 22 jumps - 11 at workplace, and 11 more upon arriving home, 15mins later. Mostly one step jumps and 2 standing jumps at workplace. Then 2 standing jumps, 3 one step jumps and 6 running jumps at home
one step and running jumps up half an inch at home. Felt really explosive and fairly effortless too. Pretty sweet considering the extra bodyweight and fatigue from work. Landings felt like nothing.
I got a good impressions of jumps today - one step jump is 2+ inches higher than standing, and running is 2+ inches higher than the one step jump. So I'm fairly balanced, the more force I take in, the higher I jump. Only 6 more inches to go to touch the ceiling outside of the garage door
Afternoon -
Body weight at gym - 207.5lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length x 2 sets
situp complex
glute bridge with hold x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135x 3
controlled down, paused, snapped up - 3 mins rest
1) 175lbs x 3
2) 175lbs x 3
Misloaded the bar, was supposed to do 165lbs. 175lbs was really explosive anyway. Squats starting to feel pretty good now, can also hold the bar with a pretty narrow grip...first time in a while, scapular wall slides help here
Cooldown and stretches
reverse hypers - BWx15
low pulley cable external rotation - 10lbs x8
lower body stretches and some upper body ones - I probably spend more time stretching than actually lifting
coolcolj
New member
Tuesday 30th October - Cycle 1 - Week 3 - Day 1
Pretty good day of workouts, things are feeling better each week.
Morning - Did 22 jumps - 10 at workplace, and 10 more upon arriving home, 15mins later. All one step jumps and 1 standing at workplace.
2 standing, 4 one step, and 6 running jumps at home
Highest one step jump at workplace improved by quite a bit, my fingers went past the shelter ceiling enough to bend it upwards an inch.
Standing and one step jump went up 1.5 inches from last time! Running jump not as much, maybe 0.5 cm....
Meh gap between my standing and running jump has closed up again
Mostly through technique, I was able to dip down faster on the standing and one step jumps. With the running jump your pretty much forced to dip down fast anyway. That maybe the difference between people who have big differences between the jumps and people who don't.
Although I wasn't that fast and smooth on the run up today as I would like
Afternoon -
Body weight at gym - 207lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets
45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
glute bridge with hold x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3
controlled down, paused, explode up - 3.5 mins rest
1) 165lbs x 3
2) 185lbs x 3
3) 185lbs x 3
felt fairly quick, but I did slow a little on the 2nd set of 185lbs. Did a few reps too many with 165lbs.
Cooldown and stretches
push up plus against a bench x 8
bench dip shrug x 10
scapular dip shrug - 10sec hold, x6 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 10
reverse hypers - BW x 15
lower and upper body stretches
Pretty good day of workouts, things are feeling better each week.
Morning - Did 22 jumps - 10 at workplace, and 10 more upon arriving home, 15mins later. All one step jumps and 1 standing at workplace.
2 standing, 4 one step, and 6 running jumps at home
Highest one step jump at workplace improved by quite a bit, my fingers went past the shelter ceiling enough to bend it upwards an inch.
Standing and one step jump went up 1.5 inches from last time! Running jump not as much, maybe 0.5 cm....
Meh gap between my standing and running jump has closed up again
Mostly through technique, I was able to dip down faster on the standing and one step jumps. With the running jump your pretty much forced to dip down fast anyway. That maybe the difference between people who have big differences between the jumps and people who don't.
Although I wasn't that fast and smooth on the run up today as I would like
Afternoon -
Body weight at gym - 207lbs
Workout time - 30 mins
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets
45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
glute bridge with hold x 8
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3
controlled down, paused, explode up - 3.5 mins rest
1) 165lbs x 3
2) 185lbs x 3
3) 185lbs x 3
felt fairly quick, but I did slow a little on the 2nd set of 185lbs. Did a few reps too many with 165lbs.
Cooldown and stretches
push up plus against a bench x 8
bench dip shrug x 10
scapular dip shrug - 10sec hold, x6 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 10
reverse hypers - BW x 15
lower and upper body stretches
Last edited:
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