Creation of an Explosive Mofo - My Training Journal :)

[hehateme000]

yes read my jounal, like I posted just above what I did at BBall yesterday....

but I just do max effort jumps to practise my form and see how high I get. I do all types of jumps, standing, off one step, 2 steps, running off one leg etc. practise dunking on low rims as well, when I get the chance to.

all sports specific stuff

right now I don't do any jump exercises, but later on I might when I deload from the strength work to peak out my running jump

awesome bro, well since im tryin to bulk up should i focus on strngth and size and forget about speed until i wanna cut? because my whole program will be different when i wanna cut (training, diet, etc.)

 

[coolcolj]

I also foam roll and self myofascial massage and release with tennis balls and stuff on my off days - aids recovery, keeps my fascia loose, reduces scar tissue and adhesion build up and keeps me injury free, especially jumpers knee!
All stuff that helps you stay healthy so you can train effectively

and go for a 25min walk on non training days, except the day before my BBall session
helps recovery and helps me leans up

 

[coolcolj]

awesome bro, well since im tryin to bulk up should i focus on strngth and size and forget about speed until i wanna cut? because my whole program will be different when i wanna cut (training, diet, etc.)

up to you, I would try and maintain movement efficiency and skills, because it takes freaking forever to regain if you neglect them completely! I speak from personal experience. And sometimes you might never regain them to the same level...

strength gains won't transfer to the movement if you don't practise it regularly

 

[hehateme000]

up to you, I would try and maintain movement efficiency and skills, because it takes freaking forever to regain if you neglect them completely! I speak from personal experience. And sometimes you might never regain them to the same level...

strength gains won't transfer to the movement if you don't practise it regularly

ok ill work on that then, since im tryin to play college ball soon. Thanks bro ill be readin ur journal from now on!

 

[coolcolj]

Excel sheet with my vertical jump formula
also added an entry to calculate the squat required for a desired vertical jump and bodyweight

http://www.members.optushome.com.au/coolcolj/Temp/CCJ_Vertical Jump formula.xls

I need a 520lb full oly squat for a 46 inch vert at 190lbs....
495lbs at 180lbs bodyweight which is quite possible
455lbs at 165lbs bodyweight is pushing it a bit size wise.

Should add an entry box to allow the "39" value to be changed. It's the distance from where the bar is in the hip crease (while hanging down in the snatch) to where the bar ends up overhead for someone who's roughly 5'9".
Proper snatch grip width has the bar sitting the the hip crease, with a slight forward tilt.

 

[coolcolj]

did some tennis ball work on my upper body today - upper back, triceps, side of arm and pecs

same for my feet and glutes/hips, and rolled the shins and worked the crap out of calves/side of lower leg with my cardboard roll --> very painful!

pretty tired after that. Will do the rest of lower body on Thursday, a day after my workout.

Did some scapular wall slides and was able to get up further up the wall with my arms, finally above parallel!!
Internal rotors starting to loosen up

 

[coolcolj]

My Do-Win Rogues are on the way to me. Time to retire the worn out Addidas Ironwork oly shoes
They were getting wobbly... still useable, might try and get the wooden heel resurfaced at a shoe repair shop

got em here
http://www.roguefitness.com/catalog/product_info.php?products_id=384

ordered half size down from my regular shoes - so same size as my Nike Frees

 

[coolcolj]

Tuesday 10th May - Micro Cycle 8 - Week 8 - Day 1

Didn't feel that energetic, or that strong, but made progress. I usually nap before I head to the gym, which freshens and loosen/relaxes me, didn't today. Had this achey kinda feeling in my body, probably from all the foam rolling and massaging

Shifting the bar from the squat position over to the front to do hang powercleans in my warmup complex was pain free today, ie pressing up from a behind the neck position - sweet! Slowly, but surely I'm loosening up and fixing up my shoulders

slight deload workout, cut back on the sumo deadlifts

Body weight at gym - 192lbs in winter clothing
Workout time - 1.75 hours
Workout rating - 7/10

General warm up -

3 min moderate speed walk on treadmill
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
scapular pushup on bench x 8
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
lateral deep lunge 1x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk

3x10 seconds rope skipping - 30secs rest

45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


Full Front and Full Oly Back Squats - shoulder width stance - Oly Shoes - no Belt

alternating sets between front and back squats, 45 seconds rest between each. Then 2-3min rest between each pairing

warmups
Front Squats - in Nike Free 5.0 trainer - Bar x5, 95lbs x 3, 135x3, 185x3
Back Squats - in Nike Free 5.0 trainer - Bar x5, 95x4, 135x4, switched to oly shoes 185x4, 225x2, 245x1

controlled
Back Squat - 265lbs x 8 (+10lbs) --> hard grind on last rep - Bodyweight PR

Upped the load 10lbs from this workout 2 weeks ago. Nailed it, but it didn't feel easy, and I wasn't sure I would make all 8 reps. Had to grind it up a little, but I almost paused a little at the bottom on the 8th rep, so not bad at all.
185lb front squat sets in warmups felt pretty easy compared to 2 weeks ago as well.

Rep calculator has me at a 330 lbs max, but I tend to squat 20lbs more.
350lb max, so at a 1.85x bodyweight squat now. Up from 1.77x 2 weeks ago.
30lbs to go to hit double bodyweight for the first time in my life!
Front squat should around 280lbs, 80% of my oly back squat. Approaching 1.5xBW

Should be able to powerclean 225lbs again, and powersnatch 150lbs with a high catch, minimal leg bend to catch it.
So with my vertical jump formula, I'm good for a 30.5-31 inch standing vertical jump. About 1 to 1.5 inches under a 10 foot BBall rim
I might get it this weekend, if I can recover by then....

rested 10 mins before deadlifting


Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip

3-4mins rest
explosive up, semi dropped down - 111lbs 2x3, 161x3, 198x3, 243x3, 293x3

cut back on deadlifts today, to unload a bit. 293lbs was cake for the legs and hips, but sorta heavy for the upper body.
Deadlift should be around 420lbs.
2.22x bodyweight


Extra stuff, Cool down, upper body and stretches

Upper body/shoulder prehab stuff 4kg dumbell x10 (+1rep)
Push ups on bench x6, on floor x 14 (+2reps) - paused top and bottom
Lying L-Flye cuff rotation
single arm Cuban rotation + press
single arm lying on back subscap rotation
single arm lying on side cross body raise
low pulley cable row to stomach with a hold - 25kg x4, 35kg x 10 (+5kg, +1rep)

dip shrug - 5sec hold + 3 reps, BWx24 reps (+2 reps) with a slight hold at top on each rep


Side Plank hold
warmup - each side x 5 reps

45 secs each side - bitch'n hard, obliques burning towards the end

Leg lowering AB exercise - slow tempo
warmup - supported leg raise x 8
1.5 mins rest - 1x9 reps (+1 rep)
could get my legs all the way to floor without my lower back coming off the floor for the whole set


Stretching for whole body

 

[coolcolj]

so much for deloading the Sumo deadlift, I feel drained as hell!
I think pushing hard on the upper body stuff added to the overall fatigue

Didn't sleep all that well last night. Took an hour longer to fall asleep, and I woke up an hour early! I've been waking early for the last week or so. Not good

Sore all over, but not that bad in my lower body, more in my upper body. Calves are always pretty sore, from what I have no idea?!
Even after the 8 rep all out squat set yesterday I wasn't feel that trashed and pumped in my legs and glutes. Starting to adapt I guess

just a 25min walk planned for today. And a nap if I get can get em...
Might get to use my dad's massage bed as well.

 

[coolcolj]

Thursday 12th June

did a ton of foam rolling and tennis ball work today - then a few stretches for each worked part, 25min walk afterwards, which felt great. Getting so mucher looser and smooth now. Walking differently, with this bouncing gait, I haven't had since I was in high school.

worked heavily on the bottom of my feet with both my cardboard roll and a golf ball (each one does something different). Not so painful now with the golf ball

glute, glute medius and hips with a tennis ball against the wall. Still some pretty painful tender spots

Obliques - front and back, surprisingly sore as hell. I found these seem to influence my back tightness and ache when bending over to pickup something off the floor. Back doesn't seem to ache anymore when doing so, after I finished.

calves/ outer lower leg - tennis ball first and then cardboard roll. The whole calf is still like one massive tender spot! The upper peroneal is pretty nasty

tibs - foam roller, not too bad, but right side has a massive tender spot around the ankle area. Probably caused by my old ankle injury...

IT band and frontal/outer quads - started with a tennis ball against the wall, picking up selected spots, then the Mini BBall, for the full length of the muscle and then finished off with the foam roller. The whole muscle is still pretty tender, but now the overall soreness and tightness is down, I can find specific trigger points that hurt much more. They all seem to be towards the upper area. The outer, upper area of the quad is especially painful

VMO, inner thigh, adductor - used my Mini BBall, volleyball sized one to start and then a bit with the foam roller. Damn still really extremely painful, but the ball pushes right into the thigh.

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A little quote related to trigger points and sore spots


recently returned from a trip to see Dr. Allen. Wow! If you are ever planning a trip to Chicago, you will learn more in 90 minutes than you will in a year. Naturally, 90% went over my head. Dr. Shawn probably thought I was mentally challenged since my mouth was open the whole time...not speaking but just dumbfounded.

I have been sending some video clips of my son to Chris for some time and something caught Chris's keen eye and he recommended that I schedule a visit with Doc Allen. Sure enough, his left foot and leg had shut off and he wasn't able to land and bounce off his left leg. His right leg was stiff at impact but the left leg was landing bent and landing on the side of his foot. After close to 2 hours, Doc Allen was able to turn on number of firing units. Dr. Shawn could tell just by looking at my son just standing that the left foot had collapsed. Why? Because the body was compensating for a number of "tender" spots in the glutes, hams and quads...as well as a ton of tender spots in the foot...many micro spots where the big toe is attached. The body's natural protection mechanism was kicking in to keep from further injury. He walked out of their with both feet in optimum position. I wish I was able to retain more, but one thing Dr. Allen guaranteed, was that my son would be running faster once everything was back to snuff. He recommend some daily treatments of treating tender areas with "The Stick" as well as manually manipulating the foot with one's own fingers, as well as rolling the foot on a golf ball a couple of times per day. He has one more week of this type of treatment before we submit a video. I know Chris and Dan have been hammering about fixing the broken links before strength training...teaching proper position before training. It certainly will change my training in the future. I had a ton of kids with poor position but their parents want to see their kids getting stronger and faster...but in hindsight, I didn't do anyone any favors. I would have been better off staying with lunge drops, and ISO's before even thinking about introducing weights. I think James Colbert was a lot more keen than people gave him credit for. (too bad he isn't posting anymore) In conclusion, Dr. Allen said without both feet operating optimally, it is almost impossible to get full hip extension if one leg is compensating for the other. I hope I don't misquote him, but he said if there (there wasn't) was hip extension at toe off, he would have run off the track and not straight. Doc, let me know where I need to edit misrepresentation of my ramblings