Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Tuesday 3rd February - Active Recovery- Week 16 - Day 2 - Walk - Afternoon

Walk with the girlfriend once more - better not fry my CNS again!
Sure is making my foot muscles and ankle feel better though.

I'll get back to tempo sprints soon

Time - 20mins

 

[Lord_Suston]

Tuesday 3rd February - Active Recovery- Week 16 - Day 2 - Walk - Afternoon

Walk with the girlfriend once more - better not fry my CNS again!
Sure is making my foot muscles and ankle feel better though.

I'll get back to tempo sprints soon

Time - 20mins

WOMEN WEAKEN LEGS!!!!!

 

[coolcolj]

WOMEN WEAKEN LEGS!!!!!

in more ways than one - especially mine
I enjoy the walks actually

I seem to be getting leaner from them, not a bad thing I must say
Plus the last 1/3 of the walk was up a slope, so nice posterior chain work like sled dragging

 

[coolcolj]

Wednesday 4th February - Maximal Strength- Week 16 - Day 3 - Upper - Late Afternoon

Getting at least 8 hours of sleep over the last few days, and so my CNS felt decent, not the best, but not bad. Didn't get the bench number I wanted, but I at least have somewhere to work from. Lucky the 20min walk with the girlfriend yesterday didn't kill me

Workout time - 1 hour 30mins
Workout rating - 8.5/10 - would have rated an 9.5 had I got the 275 bench, 10 if I had that and felt top notch


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


14 inch grip Bench

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8, 95x5, 135x5, 185x3

Tempo 10X0 Rest - alternating sets with Rows 1.5 mins between each

225 x 1,
275 x MISS - stuck halfway up dumped
265 x 1 New 1RM PR!! bounce on chest though
270 x MISS, died at sticking point
225lbs 2x3
240lbs x1 - very slow!

Well all the warmups felt crisp and much lighter than before, so I knew my CNS was good to decent shape. 275 didn't feel that heavy, controlled it down and slammed it up once it touched the chest and hit a brick wall halfway up, push for a bit, and thought it would go up slowly, but no go.
At least I know I have some weak ass triceps!
265 was slow, but at least I got it - bounce on chest though, went down too fast
Was supposed to do 3x2 with 240, but called it day with it being so slow...no gas left. Obviously Bulgarian waveloading parameters don't work well for me...

time to beef up the triceps! If I can get em up, I think I should have no problems getting to 295lbs wthin a few months.

Rows

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg 3 Posiiton ISO Hold then x5, 35lbs x5, 55lbsx5, 75x3

Tempo 10X0 Rest- alternating with Bench 1.5 mins between

95x1, 115x1, 110lbs 2x3


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

115lbs 2x5


Bits and pieces

Tricep Dips

Tempo 10X0 rest - Alternating with rows 1.5 mins between
BW 4x5

These have worked well in the past getting tricep nice and explosively strong and making my bench lockout nice and fast. I power these up as hard as I can.

Seated Pulley Rows
Tempo 1010
35x5, 50lbs 2x8

Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
10lbs x 5, 20lbs 2x5, 15lbs x10 - cuffs getting stronger

45 degree Chest Supported Rows - Palms down grip ISO Hold
45lbs x 1.5mins - 2 bird in one - strength and lengthen my back and work my grip as well

ParalleGrip Dumbell Bench ISO hold
- 35lbs x 2mins

6inch stance Fullsquat ISO Hold - heels in air, on toes, body curled over
BW x 2 mins

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders

 

[coolcolj]

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

Here are all my attempts and sets in their glory
275xMISS, 265x1RM PR with bounce though, 270xMISS, 225x3 (2nd set), 240x1

lacking lockout power and speed! Weak triceps...

http://www.members.optushome.com.au...BenchPR265_275-270Miss_225x3_240x1_4Feb04.mpg

 

[Lord_Suston]

Looked over the vid, Chest and shoulders look very strong in the vid. But weak points seem to be tris and lats. It seems as if your shoulders raise when benching, this is where your lats should kick in and stabilize some more, you can see a little wobble on the bench as you lock out. Not bad at all

 

[coolcolj]

Wobble is due to the bench, it's slightly uneven

But I know my tricep are not as strong as before, I used to do a lot of dips, decline tricep extensions and tate presses and such. So time to get back to em

it's like I ran into a brick wall when I hit the sticking point. I controlled down nicely touch the chest and slammed it up, then boom nothing, tried to squirm it up, but nothing.

Its used to be that the bottom was hard and the top very easy, now its the other way around
Back when I was doing a lot of explosive tricep dips, while the sticking point was still there, once I slammed it off the chest and hit the sticking point, it would slow a bit, but after that it would shoot up to the lockout really fast. Not so anymore, lockout is damn slow now.

--------------

CNS feels slightly drained as you'd expect. Benches drain me more that squats do, I guess its the length of time I strain.

 

[delldell2]

I don't think explosive tricep dips will do much at all to help your lockout. Maybe if you did them weighted with negatives and pauses it'd help.

But to me it seems obvious you need to do lockouts. I just can't understand how people can get the weight halfway up and not finish. If your chest and lats are strong enough to get you that far, it should be easy. You lowered it like it was nothing.

I don't think skullcrushers would have that much of an effect either. Heavy lockouts with a static start for 5-8 sets of 3-5 reps w/ different grip widths and heights (4-8 inches).

 

[coolcolj]

trust me, I was watching my older bench clips, and I had a really snappy lockout - yes I did dips weighted and unweighted, but the key was that I had stronger triceps. Maybe why my military press sucks as well
I also did decline tricep extesions and tate presses

Yeah it should be easy once its' off the chest, and it used to be like that, but now my shoulders and chest overpower my tricep strength.

here is one older clip, see the difference in lockout speeds? I was doing lots of dips and tricep work back then. If it came off the chest I would kill it

right click and save

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Bench195Worksets_14April03.mpg

 

[delldell2]

Yeah, but that's 70% and your elbows are coming out (more pec involvement). If my weak ass can lockout 225 with a closer grip from a static start, then you should have no problems.