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Creation of an Explosive Mofo - My Training Journal :)

I tell ya those snatch grip deads I did last week done slowly are potent!


My forearms measured 12.75 inches or so last week, this morning 13 1/8 inches.....!
Those 3inch square bar chins probbaly help too :)

Ha, arms are a smidgen over 16.5 inches too, up from 16 3/8

obviously hypertrophy week was a success :D

all cold BTW
 
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Tuesday 23rd December - Maximal Strength - Week 10 - Day 2 - Upper Body 1 - Late Afternoon

A solid 8+ hours sleep last night was great, I felt good and hence workout was solid. Long but I felt good leaving the gym. I am getting stronger too.

Today, resting between sets of rows, I noticed that I'm really starting to dwarf the average gym goer in body bulk/overall size :D

Damn serratus and intercostals were trashed today, especially my left side. Rows hammered my posterior chain. Just about a whole body workout!

Workout time - 1.5 hours
Workout rating - 9/10

14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8, 5 sec lockout hold before starting the set 95x6,
Pushups on bench - 3 static holds for 10 secs each on the way down then x5,
5 sec lockout hold before starting the set 135x6

Tempo - 2010 - 185lbs x5

Tempo 20X0 - Rest 1.5 to 2mins
235lbs x 9 singles - failed on 9th single

Tempo 53X0 - Rest 30 to 40secs
135lbs 3x3 - 3 sec pause just off the chest

Interesting again I failed on the 9th single just like with Squats 2 days ago :)
I noticed on some singles with 235lbs, I would go out of groove and the bar speed slowed way down, and next single I'd move it much faster with everything in sync.


Rows
- alternating sets with bench 1.5 to 2 mins rest between each initally until singles

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 10 secs each then x5, 35lbs x5, 55lbsx5

Tempo 2010
75lbs x5, 95lbs x1

Tempo 30X0 - Rest 1.5 mins
105lbs x 9 singles

Easier than expected, weight too light.

Elbows out Single Arm Dumbell Rows
Tempo - 30X0 65lbs 2x5


Cuffs and Remedial work

30 degree Incline Dumbell Downward Side raises - face down
Tempo - 2010 rest - 2mins 8kg 2x10

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 3010 5kg x15

Low Pulley L-Flyes on Free Motion Machine
Tempo - 2020 15lbs 2x10

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs
 
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strong squats!

I'm trying out workouts based on sets with slow eccentrics this week aiming for hypertrophy, and it seems to be working really well as far as I can tell. forearms, hamstrings and erectors seem to have grown after just 2 workouts. I might stick with an alternating hypertrophy/power weeks program for a few months depending how it works out. the only thing is, i feel bad leaving the gym without doing some heavy triples on bench or full cleaning for some singles :). oh well, next week :)

I seriously learn a lot from this thread.
 
thanks, I guess that's why I post it :)

Again I noticed that heavy singles don't tax the body anywhere near as much as my normal training. Much less msucle protein turnover, although I am slightly sore, it feels different.
More CNS stress, but even then my CNS doesn't feel anywhere near as drained as I normally have felt - plus yesterday's workout was longer than normal.

Go figure. I suppose the lower overall fatigue buildup and volume does help even though the weights/intensity is much higher.

But damn the rows made my posterior chain sore!

Also - Gym will be closed Thursday and Friday! So I may have to squeeze in tommorrow's workout in today and rest up over Christmas. Not ideal but you gotta do what you have to do.

Off course had I an oly bar at home with some plates then...
 
Thursday 25th December - Sprints, Plyos and MedBall - Week - Day 3 - Evening

Well gym is shut today and tommorrow, so this was not a bad day to do these, plus it helps burn the Christmas calories :)

stinking hot day!

Session time - ?

Warmup
Low ankle jumps 3x10secs
Medium 2x10secs
12lb Medball Pull-through Swings 2x5
Hip Flexor static stretch - 2x30secs each leg
A few jumps


Overhead MedBall Throws

rest - 2mins
12lb MedBall - 4 x 4 throws
5-10 secs between each rep to gather ball

Felt powerful. Upperbody got a nice workout too.

Plyos
Short Horizontal TuckJumps 2x5 + 40m jog


Sprints

rest - 2mins

2 x100m at 50%
2 x 50m gradual accleration runs
3 x 50m standing start full accleration runs
2 x 200m tempo runs at 55 secs pace.

speed felt decent, but slightly choppier form on full speed runs. Core was strong though. Slight twinge on the right hamstring on the standing start full accleration runs, but nothing serious.
 
Hey CCJ....looks like youve really made a science out of working out. I have a question though, I take it your a athlete of some sort. Are you a college athlete, weekend warrior or what? The reason I ask is, I think a lot of the stuff you do is unessarcy. Split squats, jump squats, cuban snatch something.lol This is by no way a bash on you, I just think you could get the same quality of results with just squats, especially if you are just trying to get the upper hand in weekend pickup games.

I know some college guys that all they do is squat, and its greatly increased their speed, jumping ability , and burst. Just my opinion. However, your results do speak for themsevles so it is working lolol

Happy holidays
 
I'm building up my base :)
I don't play ball much anymore anyway - all that effort with little improvement in qualities.
Nothing too scientific about my training, it's called periodisation.

Well everyone one has weaknesses, I'm working on mine
in fact everyone will have one leg stronger than the other, that is why I do single leg squats etc, plus they help my split jerk leg strength and balance. They also target the VMO and strengthen the hip flexor in the stretched position, which squats won't do.

Jumspquats for dynamic strength and reactivity. They help my jerk.

Cuban snatches are for balancing the effects of benching. Don't cry when your rounded shoulders and cuffs have impingment :)
They also help build up strength in certain muscles for snatches


I've been training over 2 years now.
I'm approaching double bodyweight fullsquats now, and I'm no light weight either so it's not like I don't have a strength base.
- again when your begineer or starting out, just doing strength work will help, but after a while you will need to work on speed and strength together to get better. The more advanced you get the more variety you need, and then more you need to work on speed strength means rather than strength.

Hey if those college guys are getting faster and jumping higher month after month, good on them, chances are they are not. Everything works but nothing works forever.
Squats alone will no longer do anything for my jumping, its way too slow now since I'm an intermediate advanced level jumper. Remeber there is more to jumping than just strength, I listed out al the components in a few threads - find where you are lacking and get better there.

Never forget the force velocity curve!
 
Sunday 28th November - Week 11 - Strength Speed - Day 1 - Olys - Afternoon

Well I wasn't sure what to do today since the Christmas Break disrupted things a lot, so I decide to do the workout I would have done next last week.
Max strength work last week certainly worked, I felt stronger today in my whole body. Workout hit my whole body.

Hammies, hip flexor and abducctors were still pretty sore from sprints 2 days ago!

Workout Rating - 8/10
Workout time - 1.5 hours


Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean, Fullsquat press.

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, Twisting Back Extensions +5kg x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +5kg x8

Bulgarian SplitSquat ISO hold - BW x 1min
this really hurt since my hip flexors were still sore from sprints.

Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few sets of Hang Powercleans, powerjerks, Splitjerks and frontsquats
Powerclean + Frontsquat+ SplitJerk - 89lbs x 2sets, 109lbs
Powerclean + SplitJerk 129lbs, 155lbs

Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 155lbs, 175lbs
190lbs x 5 singles - missed 4th splitjerk, slightly short, dumped!
175lbs
155lbs (with 2 splitjerks)

Well I tried to think too much on the 4th splitjerk with 190lbs and didn't quite get it to lockout, dumped - damn it was loud! :)
Form still not quite there yet, but I certainly felt stronger from all the strength work I did last week. The jerks were going high enough that I barely split at all, like a powerjerk more or less, especially the 5th one :D
On some jerks, I didn't quite get the bar in the right position due to my bad body positioning and so lockout was not solid. Also rear foot is still turned outwards

Cleangrip Frontsquats - RAW - In Oly Shoes

Warmups - Bar x5, 95x5, 135x5, 185x3
Tempo 10X0 rest - 1.5 mins Hand holding bar

225lbs x1,
245 x1 - back rounded, almost blacked out
225lbs x 4 singles , 195 x 3
Full backsquat 135x6

Well it's been a while since I did frontsquated from the rack, and they were uncomfortable. Foot stance and grip is totally different from when I rack cleans. I just can't get it to feel the same. Cleans feel comfy
No problems for legs, but upperbody just can't support the loads. 245lbs was no problem for legs, but upperback rounded and I started to black out.
Much work to do here. Probbaly better off frontsquatting from a clean


Remedial

Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs x12, x10

Reverse Back Extensions
Tempo 1010 BW x12


Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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Monday 29th December 2003

Was gonna do an upperbody workout today

My CNS felt slightly smacked out, but I figured it wasn't too bad. So I went to the gym and warmed up on bench and rows, but once I tried 95lbs on the bench it felt somewhat heavy so I finished it off there.

In the past I would have stubbornly went through the session, but I have learnt from past mistakes, so I wisely stopped it. Quality over quantity :)
I will have to keep cutting things down until I can do a session without killing my CNS relatively speaking. More sleep would help too!


I did some shoulder dislocates to stretch the pecs and shoulders before leaving the gym, flexibility is getting pretty good now. I can pretty much rotate the bar all the way around with my snatch width grip and elbows locked. But I'm going to keep going until I can get get my clean grip more behind my head so jerking will be better
 
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Tuesday 30th December - Strength Speed - Week 11 - Day 2 - Whole Body - Late Afternoon

Only got 6 hours sleep last night, but I didn't feel too bad. Anyway yesterday I would have done this workout, but as I mentioned before CNS was smacked and everything felt heavy, well no such problem today. What a difference a day makes, even with 6 hours of sleep!

I shoved squat into this workout, because of the Christmas day disruptions. either I do it today or not at all this week. Not ideal but what can you do?

used weights in 70-75% area on the main lifts today - working on strength speed.

I hope to do some tempo sprints later tonight.

Workout time - 1.5 hours
Workout rating - 8/10

14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8
Pushups on bench - 3 static holds for 10 secs each on the way up then x5,
5 sec lockout hold before starting the set 95x6,
5 sec lockout hold before starting the set 135x6
5 sec lockout hold before starting the set 175x3

Tempo - 20X0 Rest - Alternating with rows 1.5 mins between each
205lbs x1, 225lbs x3 (one rep from failure)

Tempo 30X0 - 185lbs 4x3

While my PR on this is 225x4, that was done quite fast with a slight bounce on the chest. Today I controlled the weight more on the way down and if I pushed it would have gotten 4 reps, the 4th one would be real slow though.
So hard to relate to my old PR, but I think I'm stronger since then.
Plus the longer static holds would have tired me a bit more.

Rows

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 10 secs each then x5, 35lbs x5, 55lbsx5, 75lbs x3

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

80lbs 4x3

pretty damn fast and not too hard.

45 degree Chest Supprted Rows - Palms down grip
Warmup - x5, 45x3, 90x1

Tempo - 30X0 90lbs x3, x5



Bits and pieces

alternated sets between each - resting about a min, then squats were done with 1.5 to 2 mins rest

Full Squats - RAW - In Chucks
Warmups - Bar x8, 95x5, 115x3, 135x5, 185x5, 225x3
Tempo - 30X0

245lbs 4x3

left erector felt stiff, must have strained it from frontsquats 2 days ago when I rounded with 245lbs. Squats felt strange today - I miss having the ab and lower back work I normally do first to warmup my core.
And it makes me realise how crappy Chucks are vs my Oly shoes - mushy! :)

Press
Warmups - Bar x8, Pushpress 95x5
Tempo - 30X0
Military press 95lbsx5, 115lbs 2x3

Shoulder Width Chins
Tempo 30X0
3 inch Square Bar - FullGrip thumbs around bar - BW 2x3

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 30X0
5kg x15

Low Pulley L-Flyes on Free Motion Machine
Tempo - 30X0
15lbs x10, 20lbs x5

Reverse Back Extensions
Tempo - 30X0
BWx12

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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Arghhh just realised that my gym is gonna be shut on New Years day!!! That throws a spanner in the works, was gonna have a nice power snatch and pulls session that day :(

What to do? Maybe I might hop down to shops tommorrow and pickup a cheap oly bar and some floor stock bumper plates and some regular plates...plus some WD40 to get the sleeves super slippery spinning...

guess I won't be sprinting tonight to leave my options open.
 
1st January 2004

Thursday 1st January - Week 11 - Day 3 - BBall - Late Afternoon

Yah 2004 :)

Anyway today I played a bit of BBall for 40mins. Basicly just a casual shootaround with friends. Man am I rusty as hell, felt a bit uncordinated, but my skills were surprisingly still there.
 
Saturday 3rd January - Week 12 - Speed Strength - Day 1 - Lower Squat - Afternoon

I normally don't like to workout on Saturdays as work in the morning tires me out. But today I felt raring to go to the gym, so I obliged, and it was a good one :)
Speed strength week, although I did do some heavy squat singles for the complexing - I felt fine. Tweaked myself a bit though...read on

Post some clips later

Workout Rating - 9/10
Workout time - 1 Hour 40mins

Warmup+ CoreWork+Plyos

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, full squat press, Hang powersnatch for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

1) Back Extensions x8, With a twist to each side after rep 3 +10lbs x11
2) Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Low Ankle Jumps 3x10secs
High ankle Jumps 2x10

Arched back Good Morning ISO hold - 45lbs x 1min ---> brutal! Abs and erectors fried.


Snatches

Warmups - Shoulder Dislocates with wooden staff + some overhead squats
Bar x 3 BN snatch presses+ 3 Overhead squats,

MidThigh Hang powersnatch Bar x3, 65lbs x3, 89lbs x3, 109lbs x2
Rest - 1.5 to 2 mins

Hookgrip on some sets
119lbs 5x2

High Hang Squat Snatch Bar x3, 89lbs x3, 89x3 --> Miss on last rep.
89lbs x4 --> miss on first rep

Well my shoulder were working overtime on the powersnatches locking out the bar. I didn't get a handle on this until the 3rd set. The wide grip makes it harder, once I narrowed the grip an inch or so in each side, it felt much stronger. Guess I'll have to start doing snatch grip behind the neck push presses. Big pump in my delts and traps from supporting the bar.
Tweaked my left hip/hammie tie in on the 2nd set when I racked the bar - need better warmup.

Squat snatches felt strange, I think I'm sitting too far back or the stance was narrower than normal, balance was iffy and I dumped a few reps. Feet were really angled out a lot.


Full Olympic Back Squats - RAW in Oly Shoes - Compelxed with Jumpsquats

Warmup sets - resting 2mins
Bar x5, 135lbs x5, 185x5, 3 jumps, 225x5, 3 jumps
Tempo 10X0 rest - 3 mins

275lbs x3

340lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 3mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x2 singles resting 1.5mins between each.

Cleangrip full Frontsquats - 135x5, rest 1min, 185x5

Well 345lbs felt pretty good, went up pretty quickly, my old 1RM. By the way things felt it would seem my lower back might be the week link, not sure.
Getting stronger, considering I'm not fresh when I did em and form was good.
Jumspquats were done with very shallow dip, bouncey and reactive.
Front squats felt better this week


Bits and Pieces

GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help - rest 2mins

Reverse Back Extensions
Tempo 1010 BW x12,

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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Clips from today

Right click on each link and save before watching to avoid errors!

Mid thigh hang powersnatches
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_MidTHangPowerSnatch119_5x2_3Jan04.mpg

squatsnatches - needs work :)
Hear the bar squeak when I roll it back? Ugh no spin! And bent too!!!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HighHangSquatSnatch89x3-x4_3Jan04.mpg

Squat singles
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlySquats345_Singles_3Jan04.mpg
 
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yikes, flexibility's not quite there for the squat snatches. I can just barely overhead squat the bar so I guess I shouldn't talk :)

are you sure your toes should be pointed out that much on the catch for the squat snatches? it looks like your knees are pointed more forward and there's some tension there.
 
shoulder flexibility is fine I can rotate the bar all the way around with my snatch grip. But something felt strange today - I guess I'm doing them differently from 2 weeks ago, where it felty pretty good with just the bar. Today when I started with the bar it felt odd.

Some olylifters turn the feet quite a bit, I normally don't, so something strange happened today :)

Well my knees always go well forward, it's just how my body is put together.

I normally use a much wider stance I think, not sure. That maybe it.

BTW you can hear the bar squeak when I move it back to position...ugh no spin in sleeves!! That makes snatching so much harder
 
hmm interesting. I'm sure it'll all fall into place very soon :)

that sucks about the bar. the bars at the gym in my town are all old but for some reason they're all super oiled and turn perfectly. also i can drop the weights off in the corner and no one notices. it's nice.
 
Bars are bent too...
That's why I'm so tempted to have my own bar, well I guess I should train at the proper oly gym soon, and use my current gym for strength work

About the knees - look at Pisarenko's :)

Pisarenko%20snwr.jpg
 
yeah i didn't mean they were too far forward (that seems to happen to almost everyone in the full snatch) - i meant they were going in a different direction than your toes were pointed. that always hurts when I do it.
 
No pain for me, but it did feel weird, tension etc. Will sort it out :)


also my CNS feels fine today - something I didn't expect giving the amount CNS heavy stuff I did yesterday :fro:
 
People keep saying I don't fully extend on snatches, well I made a frame sequence and it looks like I do :)
The only main thing fault I see is that maybe I should be shrugging earlier, and that may keep my arms straighter I dunno. Yes I jump high too.... maybe too high :D


http://www.members.optushome.com.au/coolcolj/Photos/CCJ_MTPowerSnatch_Sequence.JPG

also I noticed that the bar is maybe pressing into my stomach at the full extension point. I never noticed that or felt it, interesting. I guess you can't get the bar closer than that :)
 
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You are too Kyphotic (bent over in the back)...at the finish, arch your back and keep your head fixed straight ahead and forward. The weight should be extended fully (locked out) above your shoulders and your back arched slightly. This will allow you to "catch" the snatch in a much more effective position. Nice explosion from the start though!
 
I also forgot to mention that your hips need to slide back at the finish as well. This will happen slightly automatically if your erectors and shoulder girdle are strong enough to handle the poundage you've chosen...as for your jump, I've seen a variety of different snatches and cleans done successfully with large and small jumps during the explosive phase of the clean and snatch. Keep in mind, however, that the quicker that you can get from point A (start), to point B (finish), the more power you generate. So the more time in the air you spend, the more time it takes to get from point A to point B. Try being explosive but only lift your feet about 6 in. off the ground. Power, power, and more power.
 
cscs10 said:
are you a member of NSCA?
Click to expand...

No, I'm in Australia, just a regular person :)

As far as jumping going, it will be tough to wean off it, It just happens automaticly. I don't even feel like I'm jumping all that high when doing them. I guess a period of pulls might help.
 
Monday 5th January - Speed Strength- Week 12 - Day 2 - Upper - Late Afternoon

Lighter weights today but moved real fast. Minimal eccentrics time, basicly dropping weight down and abruptly reversing the weight. So plyometric like in nature. Heavy CNS load!

Added overhead squat work, in chuck taylors too! :)
Basicly I want to make it harder than normal, so when I do em in olyshoes the ROM in my shoulders etc will have some buffer

Workout time - 1 hour 10mins
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, Overhead squats for a few

(in Chucks)
Hang powerclean 45lbs x 8
Hang powersnatch + 3 behind the neck presses + 3 overhead squats 45lbs
Hang Powersnatch + 5 overhead squats - 45lbs
Hang Powersnatch + 3 drop snatches - 45lbs

2x75lb dumbell farmers walk to powerrack - about 40m :)


14inch Grip BenchPress + Bands, complexed with Plyo Pushups

Doubled Minibands cinched around 75lb dumbells

Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8
Pushups on bench - 3 static holds for 10 secs each on the way up then x5,
Bar+bands x5, 75lbs+bands x3, 95lbs + bands x3

Tempo - X2X0 - 2 sec hold at top to reset between reps on bench

Plyo Pushups x3, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3, rest 1min
Plyo pushups x 6 sec ISO hold just above floor then 3 reps, rest 1min
115lbs +bands x3

2x75lb dumbell farmers walk back to dumbell area - about 40m

Freefalled bench down just barely touching the chest and slamming it up
Bar kept trying to flip in my hands, it's bent and the bands try and rotate it back towards my head.


Rows Complex

alternating sets between the dumbell rows and supported - 1min between each

Dumbell Rows
warmup - ReverseGrip Single Arm 35lbs x5, 55lbsx3

Tempo X0X0

65lbs 2x3
parallel grip - sitting dumbell on floor for 2 secs between each rep
65x3, 60x3


45 degree Chest Supported Rows - Palms down grip
Warmup - Empty bar x5, 45x3, 70x1

Tempo - X0X0 70lbs 3x3


Bits and pieces

Presses

Warmups - Military Press 45x10, Quarter FrontSquat Bar x5, Behind the neck Snatch grip push press Bar x8, Push press bar x5

Tempo X0X0 rest - 1min
Pushpress 95lbs x3
Behind the neck Snatch grip push press 95x4
Military press 95lbs 3x3 - 6 sec hold on chest ebfore starting each set
Behind the neck Snatch grip push press 95x3

Shoulder Width Chins
Tempo X0X0
3 inch Square Bar - FullGrip thumbs around bar - BW 3x3

Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kgx5 rest - 1min
3kg 2x10

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 10X0 rest 30secs
5kg 3x5

Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
15lbs 2x12

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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Good stuff like always :)
im just going to pretend i know what these are...
Dumbell Drop Catch Single arm Bent over Laterals
Dumbell Bent Arm Cuban Snatch Raise
:)
 
leatherface said:
Good stuff like always :)
im just going to pretend i know what these are...
Dumbell Drop Catch Single arm Bent over Laterals
Dumbell Bent Arm Cuban Snatch Raise
:)
Click to expand...

Well the first one is a Jay Schroeder special, probbaly seen Adam Archuletta do it on that ESPN clip, and it's on his DVD. Basicly you do a bent over lateral raise but you drop the dumbell and catch it as it falls down and explode back and repeat, done real fast. Off course you only use light weights, lots of kinetic energy there :)
Activates the entire shoulder girdle and "survival fibers"
I put my other hand on my knee to support my lower back

2nd one is basicly like doing those "dumbell cleans" Westsiders do, but with a more snatch type wider arm position with arms slightly bent, arms go up much higher to a snatch type finish position. A bit like muscling up a snatch :)
Targets the external rotors, traps and all delts.
Hits the entire trap much better than the Westside version, especially the mid and lower areas, where most people are weak.
Kinda a must if you bench.

wooo entire back is sore :)
especially then lower and mid traps, which is what I want to target the most for strength balance reasons.
 
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i'm trying those today. sounds like exactly the kind of thing i need to strengthen my overhead support abilities
 
Umm it won't help that! :)

it's for making your external rotors and traps stronger. basicly balance the effects of benching. You don't use heavy weights, just like most cuff exercises.

Do presses, push presses, overhead holds and shrugs etc for overhead support strength :)
 
traps and external rotators contract isometrically to hold the arms way back there though (bottom of overhead squat for instance), right?
 
The loads are too small to have an effect here IMO :)

your better off with some sort of pressing, prehaps single arm dumbells, which have more balance factored in.
Hmmm might have to start doing those too :)
 
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hmm interesting. Yeah I'm already pushing my barbell overhead press strength as fast as I can but single arm work or maybe just single arm overhead holds might be a good addition. back at school we have 5lb plastic plates with the same diameter as normal bumpers so I can do 1-arm barbell snatches+holds but no such equipment while I'm at home.
 
remeber when your snatching or overhead squatting your actually pressing into the bar and rotating the elbows back, not just holding it above. This was something I never used to do, and that held me back for a long time!
 
Wednesday 7th January - Week 12 - Speed Strength - Day 3 -Olys and Pulls - Afternoon

Slightly sore from last session, but a good session overall

Workout Rating - 8/10
Workout time - 1.5 hours


Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, Twisting Back Extensions +10lbs 2x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs 2x8

Ankle Jumps - Low 3x10secs, High 3x5

Bulgarian SplitSquat ISO hold - BW x 1min
damn was this painful!

Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x 3
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs
Powerclean + Frontsquat+ SplitJerk - 89lbs, 109lbs 129lbs, 155lbs, 175lbs

Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 195lbs x 5 singles - all good!

frontsquats done fairly quickly - holding onto bar
Powerclean and 3 frontsquats - 195lbs
Powerclean and 1 frontsquats - 195lbs - dumped at bottom
Powerclean and 3 frontsquats - 195lbs

Felt pretty good all round, 195 is starting to feel heavier.
Dumped the 2nd set of frontsquats, went forward at the bottom
All frontsquats made me start to black out slightly. Guess I must be rounding, upperback strength needs work. No problems for legs however.


Snatch HighPull + eccentric RDL - complexed with Jumping Boxsquats

Warmups - SnatchPull + Eccentric RDL 155lbs x 1
rest - 1min between each

HookGrip - reset on each Snatch Pull rep - Pulled to Shoulder height
Snatch HighPull + 2 sec Eccentric RDL - 175lbs 4x2

complexed with -
Jumping Boxsquats on flat bench - 25lbs 4x3


Snatch Stuff

Did various complexed stuff - hang powersnatch, behind the jerk, overhead squats, drop snatch - Bar x 2sets, 65lbs, 89lbs --> found this one harder to balance again on the drop snatches

SnatchGrip Behind the PushPress - rest 1min
105lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.


Remedial

Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10

Reverse Back Extensions
Tempo 1010 BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
Clip from today

Right click on each link and save before watching to avoid errors!


Powerclean and splitjerks - first single is 175lbs (with a frontsquat) and then rest are 195lbs
http://www.members.optushome.com.au...rClean+SplitJerks_175+195_5Singles_7Jan04.mpg

form is getting better overall, but rear foot still turned out. I think it's the camera nagle but it makes iyt look like my feet angle out more than they really do.

Would have liked to filmed my snatch pulls, but no memory left :(
 
Thanks, definitely felt a lot more stable

Jerk is one of those funny lifts, it never feels like your gonna make it, but you do :)
 
BTW - on that day , when I was doing the jumping boxsquats with 25lbs on my back, my head almost touched the roof!
within 3 or inches of it. granted the roof is not that high, about 6 inches above the top of the powerrack. But considering the load on my back and the fact I sit on a bench from a static start and the bench dulls the stretch reflex on the rest of the reps, plus done in olys shoes (which are heavy and heel raised) I was surprised.
I'm gonna try and touch my head on the roof ,and once that is done, I'll up the load to 35lbs and try again :)
 
Friday 9th January - Week 12 - Speed Strength - Day 4 - BBall - Afternoon

Workout time - 30 mins

Found a school 5mins from home that has a court. Ring is crap, but court has nice clean tennis court surface, fence around with hedges. Nicely secluded. No one plays here, so I can do what I want and wear what I want - LOL :)

I just practised moves and shots, and jump around abit. Felt a bit clumsy, but its coming back fast, guess there is a motor memory of sorts :)
BBall felt so damn light in my hands. I can play it like yo-yo.
Some suited guy was snooping around though for a few minutes...

Its time to get athletic and explosive. I need to shed 25lbs of blubber and take myself to the next level. Definitely have enough muscle mass for my needs.
Just need to figure a way to do sprints, weights and do some Bball all in a week without tiring myself for work.
 
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You should post a video of you dunking.

It depends how much you want to ball. Lift 4 days, run twice with tempo on sunday, ball whenever.
 
Its time to get athletic and explosive. I need to shed 25lbs of blubber and take myself to the next level. Definitely have enough muscle mass for my needs.
Just need to figure a way to do sprints, weights and do some Bball all in a week without tiring myself for work.
Click to expand...

Hmm...

What kind of diet do you plan to use? How fast do you want to drop the 25 lbs.?

I know you'll figure it out. You've had a good handle on what you were doing since...a long time ago :) I can't say anything you don't already know, just to keep that fat loss nice and slow. The sprints will probably take care of most of that, assuming a VERY moderate caloric deficit.
 
Well I'm going to let it come down slow. It may well take a whole year, but it will come down eventually :)

Well I'll eliminate the things that caused me to put it on in the first place, chocolate and starchy carbs. Apart from those I'm not going to restrict calories, just be more mindful. Drink more water as well, they really helps.
Don't forget I have managed to lose a lot of fat in the past, so I have done it before :)

basicly just up the calorie expenditure.
 
Sunday 11th January - Strength - Week 13 - Day 1 - Squat - Afternoon

Ok workout, didn't feel that strong today.
A bit too long.

Workout Rating - 8/10
Workout time - just over 2 hours


Warmup+ CoreWork+Plyos

Rest - 30secs alternating between each exercise. 1min between each complex

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 3 x10secs

Romanian Deadlift ISO Hold - 45lbs x 1min


Mid Thigh Hang Power Snatch

Warmups - A few sets with the bar of various stuff

Rest - 1.5 mins

75lbs x4, x3, 89x3, 109lbs 2x2, 119lbs x2, 129lbs x1 + 1 miss dumped.

Powersnatches from mid thigh, felt really bad today, lacked zip and form was horrible. I think I will stop doing these for a while, my body just can't get into the right positions to do it justice.


Full Olympic Back Squats - RAW

Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5

Tempo 10X0 rest - 3 mins.
275lbs x3 - 3 sec pause at the bottom of last rep talking to someone
315lbs x4.5 - dumped the 5th rep, I had it, but lost concentration and all power

Rest 2 mins
Tempo 82X0 - 255lbs 3x2 - 8 sec down, 2 sec pause, explode up

Pain!

Full Front Squats -CleanGrip
Warmups - 135x5
rest - 1min tempo 11X0

175x3, 195x3, 205x3 - slight pause at the bottom of each rep.

I moved the bar onto my delts, and that seem to cure my blackouts.
Felt a lot more natural today.


Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +50lbs in dumbells 1x8 each leg.

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x5 - using hand to help

Reverse Back Extensions
Tempo 2010 1x12

Standing Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs x10, 20lbs x5, 10lbs x10


Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a minute
 
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As of this morning straight out of bed

Weight - 98kg 215lbs
Waist - 37inches

Short term goal
Weight - 90kg 198lbs
Waist - just under 34inches

Long term Goal
Weight - 85kg 187lbs
Waist - 30inches

While getting stronger and more explosive off course, that ought to boost my co-effecient ratings, not that I compete or anything :)
A few lifts will shoot over double bodyweight and a triple bodyweight raw deadlift is quite a possibility with another 100lbs on my estimated deadlift :D
Triple Bodyweight raw full olysquat is just behind that, and off course I'm going to feel like a feather....that ought to boost power to weight ratio like nothing!

Just guessing I will lose 5lbs for every inch of my waist, I may not actually lose that much weight, we will see I guess. But 85kg sounds about right. The last time I had waist around 30inches, I weighed in the 70kg 154lb area. So 15kg 33lbs of extra muscle since then sounds about right
 
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muscledog95 said:
Hey ccj.....are you doing a 2 on 2 off routine?

Upper
lower
rest
rest
upper
lower
rest
rest

????
Click to expand...

actually 3 days a week of weights, and sprints slotted in whenever I can usually on the 2nd day. Uusally my whole body is worked to some extent as olys are whol bopdy lifts

so
day 1- lower - squat empahsis, snatch, front squats
day 2 - rest
day 3 - upper emphasis, sprints later that night if I can
day 4 - rest
day 5 - Lower, clean and jerks, pulls/dead emphasis, frontsquats
day 6 - rest
day 7 - rest

still figuring where I can slot in sprints full time and a day of bball shootaround. Day 6 is usually my heaviest workload day at my partime job (Saturday morning) so I don't like doing anything on that day usually. Once I figure how much volume my body can tolerate withou CNS frying then I may start to do more back to back days.
 
Tuesday 14th January - Strength- Week 13 - Day 2 - Upper - Afternoon

Good workout today, slightly too long for my tastest, but not too bad.

Workout time - 1 hour 15mins
Workout rating - 9/10

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)
Lowered to 2inches below the knee
Hang powerclean 45lbs x 8, 89lbs 2x5


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

Tempo - 10X0 Rest - Alternating with rows 1.5 mins between each

175x3, 205x1, 225lbs x5 New PR!! + 1 rep

Tempo 92X0 - 2 second hold above chest then slightly bounced
180lbs x2, 155lbs 2x2

While my PR on this is 225x4, that was done quite fast with a slight bounce on the chest. Today the eccentric was udner control and just a slight touch on the chest, concentric felt much more zippy. So I'm stronger for sure. Guess those miniband dive bomb benches complexed with ISO Hold plyo pushups I did last week helped :)
5th rep was slow as hell at the top, I was that close to giving up but gritted it through. 2 more reps from my short term goal of 5 explosive reps.
Definitely no leg drive here, my feet were skimming the floor, and no pysche up :D

Single Arm Dumbell Rows

ReverseGrip
warmup - 6kg - 3 position ISO hold for 6 secs each then x5,
Tempo 2010 - 35lbs x5, 55lbsx5, 75lbs x5

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

95lbs x5

ParellelGrip
Tempo 52X0 - put back on floor for 2secs between reps - starting strength

80lbs 3x2


Bits and pieces

Military Press in Chucks

Warmups - 45x8, 95x3
Tempo 32X1 rest - alternating sets with Chins/Rows 1.5 mins rest between each

125lbs 2x3 - 2 sec pause at bottom of each rep, 3 sec lockout hold on last rep of each set

Shoulder Width Chins
Tempo 52X0 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 x3, x2


45 degree Chest Supported Rows - Palms down grip
Warmup - x5, 45x5, 70x1

Tempo - 56X0 - 6 sec ISO hold at bottom
70lbs 2x3

Forearm killer!!!

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 30X1 rest 1min
6kg 3x6

Low Pulley L-Flyes on Free Motion Machine
Tempo - 5011 rest - alternating arms
15lbs 3x6

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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Not bad at all, the bar seems like it is traveling back over your head??? Maybe some more lat and pec work to help this out. To be honest your explosive ness suffers right at the beginning which is mostly trap lat and pec strength
 
The bar travels back slightly but not over my head, shoulder level or slightly under I guess. I lower the bar to under my sternum.

You think? On the last rep the bar shoots from my chest and stalls halfway up.
I know my trap and lat strength is pretty strong, back has always been stronger, but I don't use my lats to bench. Pecs are possible weaker, since only benches actually hit em directly and I only do em once a week, but have certainly gone a lot bigger since I started benching again.

Anyway 225 felt a lot lighter than a few weeks back. Since I can hit 5 reps with it, with each eccentric under control and no bounce, although the last one was a struggle, I guess 225 is now about 80% of my max.
Should be able to hit 275lbs now. I'll take a shot at it in a couple of weeks time :)

Once I can hit 255lbs for 5 clean reps, I''ll have me 315...
 
I see the bar slowing before you tris lock out, but for the first few reps your tris take the weight pretty easily, but the transition from pec to tri seems a little shaky, almost like two moves put together if that makes sense. I think if you widen up to a 16" you would be suprsed at how much more pec strength you can utilize
 
Well that would decrease the ROM for me, so that is not an option :)

Plus I bench with elbows out a bit, so pecs are utilised to a greater extent anyway, certainly thats where I feel it the most.
 
Thursday 15th January - Week 13 - Strength - Day 3 - Olys and Pulls - Afternoon

Long ass session. I felt a bit flat during the powercleans and splitjerks, took a while to get going. Felt damn heavy. Guess my CNS was fried from the 5RM on bench 2days ago..

Workout Rating - 7/10
Workout time - 1 Hour 55mins

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Back Extensions x8, Twisting Back Extensions +10lbs x10

2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
--> damn abs started to cramp up slightly after this set

Ankle Jumps - Forgot to do these.....!

Bulgarian SplitSquat ISO hold - BW x 1min 10 secs - painful as usual


Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x2
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs x2
Powerclean + Frontsquat+ SplitJerk - 109lbs 129lbs

Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 155lbs, 175lbs, 197lbs
207lbs x 5 singles - all good

Well everything felt heavy from 155lbs onwards, took a while to get the power going. CNS was flat. Frontsquats felt good today, but then I ripped my shorts doing them on the 109 and 129lb sets!
207lbs was bitching heavy! Form was really shakey today, and not too pretty, but I made all of em, just barely though.
207lbs PC and SJ is a PR of sorts, did it 5 times as well.

4 Stage Snatch HighPull

1. Snatch Dead from floor to knee height, return bar to floor
2. Snatch Dead Pull from floor shug onto toes, return bar to knee height
3. High pull from knee height to full extension, return bar to floor
4. High pull from floor to full extension

Warmups - 119lbs
rest - 2mins HookGrip on all sets

155lbs, 175lbs x4 sets

Powersnatch 89lbs x5 - tried to keep feet on floor, hmm no power...


Bits and Pieces

Clean rack deadlift shrug onto toes - from knee level
Warmup - 45x5, 225lbs x3
Tempo 10X0 rest - 2mins

315lbsx3, 335lbs 2x3 - all with Hookgrip

335lbs was tough, but not too bad. Grip held ok.


SnatchGrip Behind the Neck PushPress
Warmup - 45x5, 95x5
Tempo 20X0 rest 1min

115lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.


Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10

Reverse Back Extensions
Tempo 1010 BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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Clips from today

Right click on link and save before watching to avoid errors!

Powerclean and splitjerks with 207lbs, first single not shown
Ugly form all round, I had no snap and speed today, felt flat, CNS drained from bench PR 2 days ago. felt really heavy

http://www.members.optushome.com.au...owerClean+SplitJerks_207_5Singles_15Jan04.mpg

4 stage snatch highpulls complex with 175lbs, 2 sets shown. These felt better. But kink in upper back, and hip scoop timing needs work I think. Going up on toes feels odd, might try these without going up on toes
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_4Stage_SnatchHighPull_175_15Jan04.mpg
 
Damn my whole body is aching

mostly my posterior from head to toe, even lats are pretty damn sore - from the snatch stuff.
 
your best clean by far was your last one in the set that I saw, Though when pressing I think you are not utilizing your legs enough, the lockout isn't smooth. You are strong enough to hold it just looks like you press it halfway up instead of locking arms and overhead squating the bar up. Snatch complexes look pretty good, no real form break I can see.

all in all not bad, when your CNS is better you will explode the weight up
 
Big difference in bar speed from last week to this week, even though there is an extra 12 lbs on the bar, I didn't think it would make that much of a difference. Lots of arm bend in the clean too I need to fix.
Press? You mean jerk? That should be all legs just about when done properly :)

gets frustrating I must say, I seem to be going nowhere in a hurry. Need more sleep too!
 
it your sets you press the bar up on the last few reps, unless you call that a jerk lol . Personally I think you should cut donw on time and try for doubles. For some reason the first one is hard but the second is much easier and smoother. And rest up, I don't know why you sleep so little :) unless the girl in your avatar is keeping you up at night
 
I swear I didn't press the bar ala pushpresses :)

I should have split lower anyway. I wonder if the fact I missed doing those ankle jumps made any difference....?

Yes I need more sleep :D
 
Sunday 18th January - Strength Speed - Week 14 - Day 1 - Squat - Afternoon

Felt a bit tired to start, but after the 2nd set of snatch high pulls started to feel OK. It was long, but I started to sip my fast carb/whey drink after the one hour mark, so that should keep catabolics at bay :)

Workout Rating - 8/10
Workout time - 1 hour 45mins


Warmup+ CoreWork+Plyos

Rest - 30secs alternating between each exercise. 1min between each complex

Back Extensions x8, with a twist to each side +10lbs x10
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 3 x10secs, High 2x5

Romanian Deadlift ISO Hold - 45lbs x 30secs


Hang Snatch HighPulls

Warmups - A few sets with the bar of various stuff like pulls and overhead squats
Hang Snatch Pull + Hang Snatch HighPull + Hang MuscleSnatch - 45lbs x 2sets, 89lbs x 2 sets

Rest - 1.5 to 2 mins

Snatch Pull + Hang Snatch HighPull from Knee + Hang MuscleSnatch - 119lbs
I jumped on the muscle snatch so I canned that

Snatch Deadlift to knee - 6 sec ISO Hold - then Snatch Pull + 2xHang Snatch HighPull from slighjtly below Knee to chin level - 119lbs 4x3

One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs x 3 sets

Form and power work all in one. Could feel the bar brush the thighs on half the reps without trying, so that's good.
Overhead squats acts as a warmup for fullsquats, plus I need to get better at them. Tried to keep stance width about shoulderwidth, all reps were clean. Next week I'll add some weight and see how I go.


Full Olympic Back Squats - RAW

Warmup sets - resting 1.5 to 2mins
Bar x5, 135lbs x5, 185lbs x5, 225lbs x3, 255lbs x1

Tempo 20X0 rest - 2 mins.
275lbs 4x3 - one full squat jump before each set

Need to start to get 275lbs feeling lighter because while I can explode it up no problems, it doesn't feel as light as it should for a 75% weight.

Full Front Squats - CleanGrip
Warmups - 135x5, 175x3
rest - 2mins tempo 10X0

Slight pause on first rep, then partial rep and then full rep
215lbs x 4 sets

Form was good, no blackout problems, weight felt just right, not too heavy or light. Partial rep really made the hamstrings ache! Made me work harder to reverse it. My wrist/arm flexibility is a lot better, not aches anyway, I can hold it quite comfy now, relatively speaking that is :)


Bits and Pieces

Bulgarian Split Squats
Tempo 10X0 rest - 1min
+60lbs in dumbells 2x8 each leg.

Standing Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
15lbs 2x6, 10lbs x10

Romanian Deadlift ISO Hold
40lbs x 1min

Reverse Back Extensions
Tempo 1010 1x10

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a minute
 
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Clips from today

Right click on each clip and save before watching to avoid errors!

Snatch Deadlift to knee - 6 sec ISO Hold - then Snatch Pull + 2xHang Snatch HighPull from slightly below Knee to chin level - 119lbs 4x3
Form and power work all in one. Could feel the bar brush the thighs on half the reps without trying, so that's good, 2 sets shown.

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_HangSnatchHighPullComplex_119_18Jan04.mpg

Slight pause on first rep, then partial rep and then full rep 215lbs x 4 sets
2nd to 4th sets shown. Felt pretty good - partial rep kills the hammies though, and is much harder to reverse!

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatComplex215_4x3_18Jan04.mpg
 
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Thanks Kiloamp - yeah frontsquats are starting to feel much better. Used only a shoulder width stance, in the past I went much wider. Still a hard exercise but now I can do it without dying :)
Looking forward to getting it up to 315lbs for a triple.
Finally got my back straight in the snatch start position!

Interestingly enough my CNS feel fine today. But I am sore though in my glutes, hams, traps, shoulders and lats. Little bit in my quads too. Snatch grip stuff always load up my back, lats and all. Just as good as rows :D
Hmm biceps slightly sore too...

I tried to prestretch my hams in the fullsquats more so than normal, so that's one cause of the glute and hammie soreness
 
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
 
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
 
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

CoolColJ said:
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.
Click to expand...

True, but Isometric contraction followed immediately with explosive concentric work really well for myself, but different goals dictate different methods
 
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
 
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
 
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)
 
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
 
Thursday 22nd January - Week 14 - Strength Speed - Day 3 - Olys and Pulls - Afternoon

Another long session. Pretty average. Ho hum

Workout Rating - 7/10
Workout time - 1 Hour 55mins

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Back Extensions x8, Twisting Back Extensions +10lbs x10

2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8

Ankle Jumps - Low 3x10secs, high 3x5
Bulgarian SplitSquat ISO hold - BW x 30 secs


Olys

Warmups - Used bar for a few warmup stuff
rest - 1min or so
Hang cleanpull +Hang Powerclean + frontsquat + 2 PowerJerks + 2 SplitJerks - 45lbs x2

Rest - 3mins Hookgrip on Clean

CleanPull+ Powerclean + Frontsquat+ 2 PowerJerks+2 SplitJerks - 89lbs x 2sets, 109lbs, 129lbs
CleanPull + Powerclean + PowerJerk + 2 SplitJerks - 155lbs x 2sets
CleanPull + Powerclean + PowerJerk + SplitJerks - 175lbs x 5 sets

Power jerks was mostly ok, but SplitJerk was really bad. Sigh...


4 Stage CleanPull

1. Clean Dead from floor to knee height, return bar to floor
2. Clean Dead Pull from floor shug onto toes, return bar to knee height
3. Clean pull from knee height to full extension, return bar to floor
4. Clean pull from floor to full extension

Warmups - 196lbs
rest - 2mins HookGrip on all sets

243lbs x 4 sets

Weight felt ok, couldn't really power it up though. I don't do these as well as the snatch grip version, something about the narrow grip stuffs me up.

Bits and Pieces


SnatchGrip Behind the Neck PushPress
Warmup - Fullsquat Snatch press 45x8, SnatchGrip Behind the Neck PushPress 95x5, 115x5, Frontsquat 95x5

Tempo 20X1 rest 1min

125lbs 4x3 - 5second lockout hold on last rep of each set
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.


Full Olysquats - RAW
Tempo 10X0 Rest - 1min
125lbs x5, 185lbs 2x5

Reverse Back Extensions
Tempo 1010 BW x10

Full Squat ISO hold
BW x 1.5 mins

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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Clips from today

Right click on each clip and save before watching to avoid errors!

Powerclean + PowerJerk + splitjerk, one of the better singles from today with 175lbs. Powerjerk form is much improved from before, no longer jumping forward, bar goes staright up. But I still can't get my torso forward enough to have the bar behind my head and hips back. Lack of flexibilty :(
Elbow lock on splitjerk not working today, form still sucks...

hear the bar squeak...

http://www.members.optushome.com.au/coolco...175_22Jan04.mpg

4 stage Cleanpull complex with 243lbs, 2 sets shown. Back still kinking a bit, but at least double knee rebend is working now on the pulls, but not quite as much as when I powerclean

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_4Stage_CleanPull_243_22Jan04.mpg
 
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Your clean looked real good but the split jerk was not so solid. Your core looked real strong on the normal jerk.

on the pull complex I like it I thought you wer going to clean it at first, very smooth pull from the mid-shin to your waist
 
See my feet didn't jump out wide on the powerclean :)

I only do that when I need to, not because I have to.

Yeah splitjerks that day were not stable, the foot positioning and stability needs much work, need to get it rock solid.
It all goes back to the fact I should ahve the bar further behind my head, and my hips should be back further, I need more shoulder and lat flexibility to allow me to do this
Even the landing on the clean needs more stability, I kind rock back on my heels a bit. Catching it leaning back a bit.

Using the cleanpulls to try help get rid of my arm pull/bend
 
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So with your 1 week minicycles, do you actually see progress between the one week training speed-strength or something and 5 weeks later or whatever training the same quality?

Did you see CT's post on CF forum where he talks about the athletic pendulum. Looks pretty good. 3:1 ration of limit strength to power on one week and vice versa. So you still work other qualities, just more focus instead of complete focus.
 
well If I did 6 months of training like this and then compared it to 6months of something else, then the effect should be similar or better, since the the cycles are short you don't lose the trained qualities, plus each week has some overlap. But at least the CNS gets to rest a a bit with all the different stuff, reptitive strain is avoided and boredom is not a problem. Except sometimes I want to lift heavy but have to wait , which is probably a good thing :)

I do olys every week, so that's my power work there, but I change how I do them in each cycle. Ditto for things like ankle jumps and so on.
My training organistion is not pendulum, since I don't swing between cycles, but it still shares the same thing with changing training style every week
 
CoolColJ- as personal favor at the end of this training cycle I would like to see the stats that you started with and what you get. It will show most members how hard work pays off.
 
Sunday 25th January - Week 15 - Speed Strength - Day 1 - Lower/Squat - Afternoon

Good workout today. Can feel like I'm making progress on the form and strength front.
Long, but I was sipping my Powerade/Whey combo mixture all the way through :)

Workout Rating - 9/10
Workout time - Just under 2hours

Warmup+ CoreWork+Plyos

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+ powerjerks for a few, full squat press

Rest - 30secs alternating between each exercise. 1min between pairs.

1) Back Extensions x8, With a twist to each side after rep 3 +10lbs x11
2) Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Low Ankle Jumps 3x10secs, low to high 2x10secs

Romanian Deadlift ISO hold - 50lbs x 30secs

Deep landing 12inch Box Alttitude drops - rest 1 to 1.5mins
5x3
Concentrated on landing softly, landing into a deep hamstrings at parellel, on toes then rolling back on heels

Olys

Warmups - Shoulder Dislocates with Purple Band+ some overhead squats
Bar for a few oly warmup stuff

CleanPull + 5 HighHang Clean Highpulls + Squatclean - 89lbs
CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 89lbs

Rest - 2 mins - Hookgrip until after first clean

CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 119lbs x 3sets
CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans - 155lbs, 165lbs x 4 sets

One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs, 55lbs x 3 sets

Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel :)
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it :D

Overhead squats were tough but I made em all no probs, up the weight next week. Warmup for full squats

Full Olympic Back Squats + Light Bands - RAW in Oly Shoes - Complexed with Jumpsquats

Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)

Warmup sets - resting 1 min
Bar x5, 135lbs x5, 135+bands x 3, 5 moderate intensity jumps
Tempo 10X0

exploding onto toes and jerking bar off back on squats
155lbs+bands x3, rest 1min, Jumpsquats 30lbs x3, rest 3min
175lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
2-3 sec pause on the 2nd rep of each squat set
195lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min

Cleangrip full Frontsquats+Bands - tempo X0X0 - rest 1min
exploding onto toes and jerking bar off shoulders
135x5, 185lbs 2x3

The pause on the 2nd rep of each fullsquat set felt about 30lbs heavier than without!
The bands while they do make the top harder, sure make the stretch reflex much greater than normal, as evidenced by how much harder the paused rep felt!

First time doing frontsquats with bands, and it did feel harder, but what got me was the fact that 185+bands = about 285-305lbs up top and it didn't feel as heavy as I thought it would. I did all sets fine, with no breathing or blackout problems. Sure gives me a confidence boost :)
I would rested longer than a minute between sets and have done another set, but someone was waiting to use the powerrack - damn - gym only has one rack now!!!!!!
I was slightly airbourne on all squats, right up on my toes


Bits and Pieces

Bulgarian Splitsquat
70lbs in dumbells - 1x8 each side

GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help - rest 1.5mins

Single leg Back Extensions - twist to alternating sides on each rep
Tempo 1010 BW x 20 - 10 reps each leg

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins

Low Pulley L-Flyes on Free Motion Machine
tempo 2020 10lbs 2x12 each arm
 
Last edited:
Had a fun day today

Right click on each clip and save before watching to avoid errors!

CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans with 165lbs

Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it :D
Bar is crashing on me though - something that always happens when I rack the bar with open hands instead of holding onto the bar
http://www.members.optushome.com.au...leanPull+HighHangPCleanComplex165_25Jan04.mpg


Overheadsquats with 55lbs :p
I have a habit of turning out my feet too much on the first rep, need to fix that
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_OverheadSquats55_25Jan04.mpg

Fullsquats with bands exploding onto toes. I complexed these with 30lb jumpsquats
http://www.members.optushome.com.au...ndFullOlySquats_PurpleBands_195x3_25Jan04.mpg
 
Looked good but could tell you were getting tired on the clean complexes. Why the Jerks at the end of a band squat??? Unless I read it wrong but that is one hell of a lockout... Nice clips
 
Yeah I was for the amount of work each set I should have rested longer than 2 mins :)
It's amazing how much more tiring higher reps on olys are.
The rule of thumb is 1 min of rest for every rep of olys usually.

I guess when your powering up you just keep exploding hard all the way up, the bar will jerk off anyway, so I go up on my toes to stop the bar crashing down too much.

here is a revised clip of the band squats, with the Jumpsquats added in now at the end

right click and save!

http://www.members.optushome.com.au...umpSquatComplex_PurpleBands_195x3_25Jan04.mpg

Unfortunately I didn't get to film the band frontsquats
 
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Lord_Suston said:
CoolColJ- as personal favor at the end of this training cycle I would like to see the stats that you started with and what you get. It will show most members how hard work pays off.
Click to expand...

What kind of stats?
Not gaining as much size these days, since that is not what I'm pushing much now, although there is still some of it as a result of just lifting the way I do, especially on the slow eccentric stuff.
I'm hoping to lean up, so measurements will shrink :)
 
CoolColJ said:


What kind of stats?
Not gaining as much size these days, since that is not what I'm pushing much now, although there is still some of it as a result of just lifting the way I do, especially on the slow eccentric stuff.
I'm hoping to lean up, so measurements will shrink :)
Click to expand...

Maybe you can show size and poundage increases for everyone.
Couldn't get the link to work
 
Tuesday 5th January - Speed Strength- Week 15 - Day 2 - Upper - Late Afternoon

Felt a bit flat today, but got a bit better as the session progessed. My blood sugar was dropping before I headed to the gym, and I drank my pre-workout powerade+whey combo, that actually amde me more queezy, and I also ate a single grape. Guess all the blood was in my stomach for a while.

Workout time - 1 hour 20mins
Workout rating - 7/10

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+ powerjerk for a few, fullsquats for a few

(in Chucks)
Hang powerclean 45lbs x 8


Bench Stuff

ISO Hold Bench + PlyoPushup Complex

Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x10, Pushups on bench - 3 static holds for 6 secs each on the way up then x5 and another 3 reps plyo style

Rest - alternating sets with Rows 1.5 mins between each

14inch grip Bench bottom positon 10 sec ISO hold against Pins
straight after - PlyoPushups x 3 - stopping body just off the floor
4 complexes

14inch Grip BenchPress+Bands

2x75lb dumbell farmers walk to powerrack - 50m
Doubled Minibands cinched around 75lb dumbells

Warmups - Bar+bands x5, 95lbs + bands x3

Tempo - X0X1 - 1 sec hold at top to reset between reps on bench
Rest - 30 secs to a minute

115lbs +bands 5x3

2x75lb dumbell farmers walk back to dumbell area - about 50m

Dive Bombed bench down just barely touching the chest and slamming it up
Good speed. I was suposed to do only 4 sets, but did any extra which I shouldn't have.


Rows

Parallel Single Arm Dumbell Rows
warmup - 6kg 3 Posiiton ISO Hold then x5, 35lbs x5, 45lbsx5, 65x1

Tempo X2X0 Rest- alternating with PlyoPushups

parallel grip - sitting dumbell on floor for 2 secs between each rep
65lbs 4x3


45 degree Chest Supported Rows - Palms down grip
Warmup - 45x5, 75x1

Tempo - X0X0 rest - 30secs

75lbs 4x3 - 6 sec ISO hold at the start of each set

freefalled and braked abruptly


Bits and pieces

Presses

Warmups - Military Press 45x10, PushPress 95x5

Tempo X0X1 rest - Altenrating with chins 1.5min
115lbs 2x5
95lbs 3x3 - resting 30secs between each

Shoulder Width Chins
Tempo X0X0
3 inch Square Bar - FullGrip thumbs around bar - BW 3x3

Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kg x5 rest - 1min
3kg 2x10

45 degree Chest Supported Rows - Palms down grip
45lbs x12 + 1min ISO hold - ouchie on the forearms!

Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
15lbs 3x5, 10lbs x12

ParalleGrip DUmbell Bench ISO hold - 30lbs x 2mins
Fullsquat ISO Hold - BW x 1.5 mins

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
Last edited:
Thursday 29th January - Week 15 - Speed Strength- Day 3 - Olys and Pulls - Afternoon

I thought I was feeling really good today, but the session was pretty subpar, form and power just not there.
Tore a callous on my left hand as well!

Workout Rating - 6/10
Workout time - 1 Hour 40mins

Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, snatch grip BN press, hang powerclean and powerjerks for a few

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Twisting Back Extensions - BWx8, +10lbs 2x10

2)Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs 2x8

Ankle Jumps - Low 3x10secs, high 2x5
RDL ISO Hold 40lbs x 30sec
12inch Altitude drops into deep stance - 2x4
Bulgarian SplitSquat ISO hold - BW x 30 secs


Olys

Warmups - Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 PowerJerks + 2 SplitJerks - 45lbs x2

Rest - 2-3mins Hookgrip on Clean

CleanPull+ HighHang SquatClean + PowerJerks+ SplitJerk - 89lbs x 2sets, 109lbs, 129lbs
CleanPull+ HighHang SquatClean + PowerJerks+ SplitJerk - 155lbs
CleanPull+ HighHang SquatClean + 2 PowerJerk+SplitJerk - 155lbs

CleanPull+ HighHang SquatClean + PowerJerks+ SplitJerk - 175lbs x 2 sets
CleanPull+ Below Knee Hang SquatClean + SplitJerk - 175lbs
PowerClean + PowerJerk + SplitJerk - 175lbs
Powerclean - 175lbs

PowerJerk decent, but I suck at SplitJerks. Think I will drop jerks for a while.
Feel like I'm banging my head against a wall.
Moved the bar in an inch closer in the cleans, kinda felt better, but also tore up my left shin slightly too..
Torn callous was bothering me, pretty distracting!

4 Stage SnatchPull

1. Snatch Dead from floor to knee height, return bar to floor
2. Snatch Dead Pull from floor shrug onto toes, return bar to knee height
3. Snatch pull from knee height to full extension, return bar to floor
4. Snatch pull from floor to full extension

rest - 1-2 mins HookGrip on all sets

175lbs x 5 sets

Either the stuff I did earlier tired me out, or I'm down on power, couldn't get the bar as high as last week, only to sternum, as opposed to shoulder height.

Bits and Pieces

Full Olysquats - RAW
Tempo 1010 Rest - 1min
45x5, 135lbs x5, 185lbs 3x5

Full CleanGrip FrontSquats - RAW
Tempo 1010
135lbs x10

Standing Low Pulley L-Flyes on Free Motion Cable Machine
Tempo 1010
10lbs x15

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
Last edited:
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