Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Feel a bit drained.

Every single muscle in my body is sore - my lower traps, calves and glutes the most sore. Face pulls and elbows put low pulley rows smashing my lower traps.
I think those single leg RDL and kneeling deadlift are what causes my calves to be sore. As you shift around balancing yourself, the calves and feet get activated a lot, especially in Nike Free shoes

no foam rolling today
a 25 min walk - been a few days since I did any walking.

I massaged my soleus/lower calf area for a bit yesterday morning, it really hurts when you grab it hard and dig the fingers in. Much less sore today. It really helped my ankle mobility on squats yesterday, especially on front squats.
Did the same for my obliques too. Fingers certainly work better than a foam roller and tennis ball for some things, but makes the finger and forearm muscles pretty tired

 

[coolcolj]

Thursday 19th June 2008

Hamstrings are really sore today! Feeling better overall and much less sore everywhere else

did some foam rolling and tennis ball work.
mostly my lower body and obliques, but a few selected upper body areas. Not taking as long now, as most of the muscles don't seem to be as sore. So that means I should be looser, and I sure am
Especially in my upper body, the muscles in my upper back are way less painful now, and by the same degree of pain reduction, my shoulder mobility has improved, and I can do some things now that used to cause shoulder impingement.
Same for my legs, IT band and quads as whole doesn't hurt that much anymore, it actually feels good to roll on the foam roller with my full body weight on it. Just some smaller areas that hurt more.

Now the most painful area in my lower body is my inner thigh/adductors! Followed by my lower/outer calves and deep inside my glutes. Front delts and last for my upper body - no surprise my tight lats are holding back my ability to get my arms up in a scapular wall slide.

----

got a interesting email this morning from a person "someone who cares", with some exercises to be done in sequence, of various ISO type things (isometric holds) where you aim to induce and allow shaking.

ala Jay Schroeder perhaps....

interesting stuff - I will have to try and see how it works

from a follow up email

Have you ever been in a situation where you have been shaking from the
tension your body releases? Like a car accident?
After that you will shake, but it is human to try to control this.
This is wrong. If you watch animals, for example a zebra being
attacked by a lion,
after the zebra has run away and reached a safe environment it will
start to shake and tremble, jump and twitch until ALL traumatic energy
is released.
This will keep it functioning at a physically high level. Humans do
not do this, therefore the tension that has build up never leaves the
body, creates
tightness (this happens slowly, over years) and finally can create
things like tendonitis, joint stiffness, foot ache, back pain,
headaches, tootaches and
then also SUCK AWAY YOUR LIFE ENERGY/NERVOUS SYSTEM POWER by causing
your adrenal glands to work AGAINST you.
You probably know that in order to run fast and jump high you need to
be able to produce a lot of energy. This energy comes from your
nervous system.
Your nervous system will fatigue quickly when your energy is not free flowing but inhibited.

Theses exercises done in this order produce the trembling and shaking necessary to rid your body of trauma and enable you to produce the energy necessary to make powerful movements with ease, all while loosening and lengthening muscles that are VITAL for a high jump in a way no stretching movement or soft tissue technique can ever do it. You will notice that you are more aware where your true center of gravity is, you will be able to use more of what you have and jump higher, you will have less problems with recovery and fatigue.

This is also the same reason why a certain performance coach uses 5 minute isometric holds. When you do them your body will start to release tension, but it happens slowly.
Very slowly, over the course of days, weeks, months it releases more and more of that tension, changing the recruitment patterns of your body and after months you will then
be able to recruit mucle in the right way in every position. Only then it makes sense to strengthen the muscles. Everything you do before that will only add tightness on top of already tight muscles. But these exercises are different in that they can release tension and change recruitment patterns literally
overnight, helping your performance quickly.

what do you make of this?

 

[coolcolj]

Saturday 21st June - Micro Cycle 8 - Week 9 - Day 2

Bodyweight = 85.4kg 187.9lbs in partial winter clothing

Bodyweight is finally down a 1lb from my recent lowest. I changed my diet 4 days ago. There is no starchy carbs at all. Just fruits, meats, eggs, raw nuts and veges. I may pig out carbs once a week, but so far I haven't had the urge too. I feel better with the change and seem to be leaning up faster now.
Hasn't affected my strength, but we will see next Tuesday...

My IT band was a bit tensed up so I did some gentle foam rolling on that, along with the bottom of my feet and calves, plus outer lower leg, before i headed out.


Outdoor BBall court - one right next to park with a bent rim- 9'8+" front, 9'11" back - Nike Free 7.0 Trainer

50 mins total

I played on the non-bent side of the court today, as the other side was taken over my little girls. Plus this side is clean and grippy, and it has Sun.

1) did some dribbling, shooting and some low intensity moves/jumps for about 25 mins.

2) did max effort jumps of all types for another 25 mins, resting about a 30-40 secs between jumps. And around 2 mins between clusters of 3-4 jumps.

Finished up before I got too tired, just a slight drop off. So about 10 less jumps then I have been doing. Body didn't feel too beat up afterwards compared too before. The extra recovery will be needed as I approach 2xBW on full squats and 2.5xBW on deadlifts. I hoping for a big workout this Tuesday with my "heavy" week in effect..

I didn't feel that great, but not too bad. Smooth and floaty though. The foam rolling probably helps a lot. No aches or pain or any joint issues. And the landings are getting even softer! I'm landing back on the balls of my feet, which is good, and no longer going down as deep as last week. Calves just felt so strong and soft today on the landings, and single leg running jump


I tried to switch my running jump from a left-right plant to a right-left plant and I suck at the later! Which is funny because when I go and jump with the ball in my hands I always plant right-left...
I need to switch over, as it seems pointless to jump high in a left-right plant when I don't jump like that to dunk!
Maybe just keep feet together when I do a running jump to test for now.

Overall jump appeared to be up an inch, my standing vertical jump for sure.
There is a crossbar at the back of the hoop that I have been just nipping the last few times I played on this side a few weeks back, today I could get 2 full knuckles to it off a fairly slow running 2 legged jump, and nip it off a small step.

No surprise as to why my legs felt strong today and why my jump is going back up - my full squat to bodyweight ratio is nearing the levels I was at when I was jumping my best at 198lbs. 385/198 = 1.94xBW
I think my full oly squat is about 355lbs. 355/188 = 1.89xBW
Just basing off rep calcs and past ratios, it might not be as high as 355 though...

Anyway when I can squat 295x8 again, my 1RM should be 385lbs. 385/188 = 2.04xBW
My vertical jump formula will have me at a 34 inch standing VJ, 36 off a small step, and 38 inches off a run. Off course by the time that happens I should be lighter as well, so I might hit 40 inches off a perfect running jump
I gain an inch for every 4-5lbs I drop.
I'm not stopping there though...I want a 44 inch standing VJ at least....need to get much stronger! 2.6+ x BW full oly squat needed

 

[coolcolj]

Sunday 22nd June 2008

Feel decent enough, slight fatigued feeling, but not too sore overall.
Mostly in my calves/feet, spinal erectors and upper body. Legs and hips not that sore. That's a first!
Good sleep last night, best a while.

weighed 84.4kg 185.7lbs this morning
waist is 33 inches - around belly button - down 0.5 inches from 2 weeks ago

I thought I looked leaner during the week and the numbers back me up.
Bodyweight down 1.1kg 2.4lbs from 2 weeks ago and waist 0.5 inches. The numbers add up from past experience, so no muscle mass was lost.
The change in diet is working, and I haven't done much walking this week, just once. The long foam rolling sessions make up for that though

With this http://home.fuse.net/clymer/bmi/
it puts me at 12.5% bodyfat. Down 1% from 2 weeks ago!

My torso is looking slimmer, but there is still a lot of fat everywhere, especially in my face. Nice double chin there. But some hints of being athletic looking is starting to show. When I raise my arms overhead and flex my abs I can see the blurred outlines of serratus and intercostals. Another inch off my waist and I should start took more athletic, rather than skinny fat...

Things going well in all areas right now. I should be able to get down to 80kg 176lbs, and seeing how my numbers line up now, I'm feeling confident about getting down to 75kg 165lbs. Will definitely be around 10% bodyfat at least if not down to 8%.


Some foam rolling and self myofascial release planned today for whole body.
I'm gonna pick up a harder ball today, like a cricket ball or baseball, tennis ball is starting to get too soft for some areas

 

[coolcolj]

Polish oly national team training hall videos
over 6 parts - cool beans

http://youtube.com/profile_videos?user=KOLECKI1954&p=r


saw a 77kg 170lb lifter squat 230kg 506lbs for 2 reps in the 6th part video - didn't strain too hard, and probbaly at the end of the workout.

triple bodyweight baby! Then he does box jumps afterwards

the same guy clean and jerks 190kg 418lbs as a training lift at 1:40! Almost 2.5x BW....

bar = 20kg, red plates = 25kg, blue = 20kg, yellow = 15kg, green = 10kg,
and off course some smaller 5kg, 2.5kg metal plates. Plus collars are quite heavy

 

[coolcolj]

I did a rough calculation of my calories each day and replacing those 2 evening "pigout" meal's starchy carbs with veges and frozen peas/corn combo I save quite a bit of calories, but without feeling hungry. And much better for me.

100 calories tops per serve/meal for the veges vs 300-700 for the starchy carbs...
I do eat more raw nuts and meat/eggs/caned fish now. So I'm probably eating 500 calories less overall each day. And without feeling like I'm starving or dieting.
Just feels like a regular lifestyle day for me.

Blood sugar feels much more stable as well. No problems falling asleep so far. Starchy carbs make me sleepy, so I thought it would hurt me there. I guess I am carb intolerant

 

[coolcolj]

Tuesday 24th June - Micro Cycle 8 - Week 10 - Day 1 - Workout B Heavy

Pretty crap sleep last night, but the workout went ok. Making progress, getting stronger. Squat not that easy, but deadlift power is going up and up.
Shoulders feeling better and better as well.

Cut out the ab moves at the end and the cross body lying laterals. That helped shorten the workout. So right now I have this workout B - Heavy session, maximal with less exercises. And workout A - which I did last week - with more exercise, more volume but sub maximal.
I only train once a week.

Body weight at gym - 190.5lbs 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 stretch/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

some hops in place - 2 legged and then single legged
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, 185x4, switched to oly shoes 225x2, 255x1

controlled
Back Squat - 275lbs x 8 (+10lbs) --> gut busting grind on last rep - Bodyweight PR

275lbs definitely didn't feel easy and scared me a little...but I nailed it.
That puts my 1 rep max around 360lbs. 1.91x bodyweight.
Getting close to where I used to be ratio wise, so my vertical jump should be back up to where I had it at 200lbs.

My vertical jump formula says I have the potential to jump 31.5 inches now.
Should be able to powersnatch 155lbs with minimal dip to catch, and powerclean 235lbs with a high catch.
Front squat should around 290lbs, 80% of my oly back squat. 1.54x bodyweight


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, 353x3

Man 353lbs felt pretty light and easy! Slowest rep was around 1.2secs
Deadlift 1RM should be around 430lbs. Usually +70lbs over my full oly squat
2.28x bodyweight. So 353lbs is around 82%. Felt powerful.
Nothing builds up pulling power and glute strength like full oly squats with a controlled eccentric, along with paused single leg kneeling deadlifts and lots of jumping

I only do one top set now, as opposed to 2. That should help my recovery as I get stronger, and do more lead up sets.

video of the 353lb x 3 set - woo I can use the whole set of bumper plates
I wouldn't mind power cleaning this one day at 165lbs bodyweight
right click and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SumoDeadlift_353x3_Explosive_24June08.mpg


Extra stuff, Cool down, upper body and stretches


Upper body/shoulder prehab stuff 4kg dumbell x12 (+1rep)
close grip triangle Push up on floor - paused top and bottom x 12 (+1 rep)
Lying L-Flye cuff rotation
single arm seated Cuban rotation into press
single arm face down on bench subscap rotation - hold at top
single arm lying on side cross body raise
low pulley cable row to stomach - elbows flared, hold at body - 35kg x 12
face pull to forehead - palms facing - like this http://www.t-nation.com/article/performance_training/pushups_face_pulls_and_shrugs&cr=
with a hold - 15kg x 12

dip shrug - 5sec hold + 3 reps, BW 20 reps - with a slight hold at top on each rep. Keeping these at 20reps, as the closegrip pushups hit the serratus pretty hard as is.

Stretching for whole body

 

[coolcolj]

pretty crap sleep last night, even with the 2000 calories Mcdonalds refeed ...
That's more calories than I usually eat all day usually in one meal! Almost more protein as well

moderately sore all over, calves and upper back the most.
Feel a bit sapped as well, but not quiet as drained as the last 2 workouts

 

[coolcolj]

did foam rolling and release work for pretty much my whole body yesterday - putting more effort into my lower body. Still plenty of painful trigger points. Some of the bigger areas are ok now, then you find more smaller painful spots popping out...

working the lats hard on the hard cardboard roller really pays off, getting so close to getting my arms in the scapular wall slide into the snatch position! I can just about do it with a wide arm position.
I noticed Eric Cressey rolls his lats with a PVC pipe as a regular thing in his own training
http://www.t-nation.com/article/performance_training/first_person_cressey&cr=

Low back issues are a thing of past - now that my obliques are totally pain free and loose and my glutes - while still painful are much looser now. Especially at my part time job, I can bend over without a worry now first thing in the morning without warming up! I used to tweak my lower back once a week, even with decent strength in squats and deadlifts...

Starting to use a cricket ball (size of a baseball), which is rock hard, on my quads and IT band against the wall now. Finding the most painful spots. And then I finish off with the foam roller for board area coverage.

Cricket ball works great on the foot soles and arch, it allows you to really grind out the outer upper edge of the foot arch which a golf ball can't reach.
I also use it on my upper traps, position your body on a hallway corner, so your head can clear the wall, bend over and get to work. And you can work your neck muscles too in this position. Been doing that along with a foam roller against the wall and on the floor on the neck muscles, front and back. Neck no longer sticks out forward as much

 

[coolcolj]

Saturday 28th June - Micro Cycle 8 - Week 10 - Day 2

Bodyweight = 85.4kg 187.9lbs in partial winter clothing

Bodyweight same as last week.
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and upper back.

Measured the rims again at the end of the session. Looks like I made a brain fart and robbed myself off an inch on my jumps on this court and a few others...
I set the steel tape measure to 10 feet and the lip of the tape measure over hangs the rim. I used to think that meant the rim was lower than 10 feet, but I forgot to take into account that the rim is rounded, so off course the lip will overshoot....when I set the tape measure to 9'11.5" the lip touches the middle of the rim....! Ding, so these rims are all 10 feet, except one side is bent so is 10 feet to 9,9", and the side I played on today is 10' at the back to 10' 1/4" at the front. It angles up a little.
So some of the other courts I played on before, with thick'ish rims are an inch higher than I thought as well

measured my standing reach again against the pole of the hoop, and it's 7'4" exactly, stretching up as hard as i can. And I do stretch up hard when I jump on my running jumps. Maybe less so on standing jumps.
So I need to jump 32 inches to touch rim.

Outdoor BBall court - one right next to park with a bent rim- 9'9" front, 10' back, other side is 10' to 10+' - Nike Free 7.0 Trainer


55 mins total

I played on the non-bent side of the court today

1) did some dribbling, shooting and some low intensity moves/jumps for about 25 mins.

2) did max effort jumps of all types for another 25 mins, resting about a 30-40 secs between jumps. And around 2 mins between clusters of 3-4 jumps.

Finished up before I got too tired, but my jump did drop off fast anyway.
I didn't feel that great, energy about 75%. Shooting was pretty good though, but jumps probbaly not that explosive. Heavy week always does that to me.

The highest running jump today with a fairly slow runup against the rim, I was able to get my finger a bit over the back of the rim, with a slight forward reach, so that comes to a 33 inch elevation. Was able to only do it once though from many attempts... the rim stuffs up my timing somehow
But jumping against the crossbar that attaches the backboard to the pole, a bigger target, I was able to get 2.5 knuckles over it many times. That's half an inch or so better than last week
That crossbar measured at 9'10", 2 inches higher than I assumed it was last week! So pretty consistantly around 33 inches off a short slow run.

Standing jump and one step jump about the same as last week I think. 30 and 31.5 inches respectively at a guess.

Based on how high my VJ is today, I doubt I max out 20lbs over the rep calculator anymore. I'm better at doing reps these days.
So 275x8 on full oly squats I did this week = a 340lb max on the rep calculator. 1.8 x bodyweight
Puts my powersnatch at 145lbs with minimal dip to catch, and powerclean 220lbs with a high catch. Deadlift at 410lbs
Front squat should be around 275lbs, 80% of my oly back squat

my vertical jump formula - which is pretty accurate for 5'9" guys who jump frequently and are good at it.
190 lbs estimated bodyweight with shoes on
340 lbs full squat
((340 * 0.43) / 190) * 39 = 30 inch VJ

looks like I'm jumping as well as I can for my strength levels. Need to get stronger!
Right now I'm gaining 20lbs a month on my full oly squat. If that keeps up I should be touching rim in a couple of months time standing under the rim 32+ inch VJ

still this is promsing. That 9'10" rim at the courts with the netball hoops I sometimes play on. Should be grabbing it everytime now. I was only able to grab it once before, after many attempts, before I got jumpers knee. Although it maybe 9'11" with the measuring discovery today