Creation of an Explosive Mofo - My Training Journal :)

[Lord_Suston]

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

 

[coolcolj]

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

 

[coolcolj]

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.

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

 

[delldell2]

That new video doesn't work.

 

[coolcolj]

damn forum software stuffing up

just go into the folder and right click and save it directly

http://www.members.optushome.com.au/coolcolj3/Movies/

 

[Lord_Suston]

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

Maybe you can show size and poundage increases for everyone.
Couldn't get the link to work

 

[coolcolj]

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

 

[coolcolj]

Dive Bomb Bench clip from today - sets 3 to 5 shown. Started to slow a bit on the 5th set.

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

http://www.members.optushome.com.au...14inchGripBench_115DBLMiniBand5x3_27Jan04.mpg

 

[coolcolj]

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

 

[Lord_Suston]

You need more sleep bro, Don't worry about a bad day, they happen. Just find out why and try to fix it