Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 8th January - Week 1 - Cycle1 - STRUCTURAL 1 - Day 1 - Lower/Squat - Afternoon

Ok workout. Starting a new Training cycle. This week is Structural in nature, moderate loads, higher reps, give the CNS a break, but stressing the muscles.

Workout Rating - 8/10
Workout time - 1.75 Hours

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

Ankle Jumps - Low 2x10secs, Low to medium 1x10secs, Medium Side to side 2x10secs

Romanian Deadlift ISO hold - 45lbs x 30secs

Olys

Warmups - Bar for a few oly sets of warmup stuff

CleanPull + HighHang SquatClean + 2 Powerjerks - 89lbs x 2 sets, 109lbs x 2sets

Rest - 3 mins - Hookgrip until after first clean

CleanPull + LowHang CleanPull + 5 LowHang PowerCleans - 155lbs x 3 sets
lowered to 2-3 inches below the knee

SnatchPull + 2 SnatchHighpulls - 109lbs

One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs, 65lbs, 89lbs

On one rep of the powercleans I got the double knee rebend perfect and the weight shot up so much faster, and felt a lot lighter. But I couldn't duplicate it. Overhead squats were damn hard with 89lbs, as far as balance goes.


Full Olympic Back Squats - RAW in Oly Shoes

Warmup sets - resting 1 min
Bar 2x8, 135lbs x6, 185x6, 225x5
Tempo 1010

245lbs 3x8
Halfsquat ISO Hold - 245lbs x30sec - legs were shaking!
Cleangrip full Frontsquats - 135x5
Oly Style Goodmornings - 45x8

Did two warmup sets with the bar on the platform, err waiting for some BB'er chick to finish her curls in the powerrack...
Damn high reps were a killer. By the third set the pump and burn was making it hard to hold form! Today I felt it mostly in my quads and erectors, sat more directly downwards than normal for some reason.
The ISO hold was help slightly above my sticking point, it was ahrd, legs were shaking bad, and my qauds and lower back pumped up painfully!
I was gonna do more frontsquats with 175lbs but the pump was making it unbearable so I canned em

Bits and Pieces

ISO Side Crunch
BW 2x10secs each side

Oscillatory ISO Situp on Lat Machine
BW 3x8 - I sit in a lat machine and lean back until I'm horizontal and then flex the core hard and relax them totally so I drop back and snap back up from the stretch reflex kicking. Small pulsing movement

Oscillatory ISO Reverse Back Extensions
BW 3x8 - same as above but for posterior chain

Low Pulley L-Flyes on Free Motion Machine
tempo 1010 10lbs 2x15 each arm

Reverse Back Extensions
Tempo 1010 BW x 10

6inch stance Fullsquat ISO Hold - heels in air, on toes, body curled over
BW x2mins

Then did some BW calf raises and some calf stretching, then some Oscillatory ISO pulsing in the full stretched position - one leg at a time for 2x10

 

[delldell2]

So you're trying some of that DB Hammer stuff.

What'd you think of it?

 

[coolcolj]

After one session, still getting a feel for em and learning how to do them properly, not as easy as one would think. Figuring out how to cycle all these methodics is going to be hard.

Anyway whole posterior from neck to toes is sore!
Whole body is a pile of aches!!

 

[delldell2]

Where'd that last post go? I remember seeing that same info somewhere. Maybe it was on his website.

Did you see the sample sessions on his site? I guess I'll have to wait for him to "unravel" more info with the Q&A's and video clips, but I don't get where normal training fits in with this and if it's only reserved for people with a solid base, etc.

 

[coolcolj]

I was talking to someone who I have known from a year ago recently. He does sprinting now.
Not only can this guy vertical jump 40inches, up from 21inches when he first started a few years ago, but for a while he was using westside based training, but the last 3-4 months he has been training using DB's concepts slightly modified to suit him.

In that time his lifts went as follows - quoting him

I went from doing 26kg (57lbs) dumbell bicep curls to now doing 55kg (121lbs) in each hand.

bench went from 6@100 to 26@100 (220lbs), 16@120 (264lbs). (chest to halfway up, which is my weakness)

dead went to from 180x2 -> 180x10 (396lbs)

squat went up to 180x3 -> 220x10 (396lbs to 485lbs)

so yeah, it was awesome.

Like I said amazing strength gains and he is natural too....and he's not a big guy.

-----


BTW my new cycle will most probably follow this pattern as far as the gym goes

week 1 -
day 1 - lower1
day 2 - rest
day 3 - upper1
day 4 - rest
day 5 - lower2
day 6 - rest
day 7 - rest

week 2 -
day 1 - upper2
day 2 - rest
day 3 - lower1
day 4 - rest
day 5 - upper1
day 6 - rest
day 7 - rest

week 3 -
day 1 - lower2
day 2 - rest
day 3 - upper2
day 4 - rest
day 5 - lower1
day 6 - rest
day 7 - rest

day 1 - upper1
day 2 - rest
day 3 - lower2
day 4 - rest
day 5 - upper2
day 6 - rest
day 7 - rest

repeat

so it's staggered rather than fitting neatly into a weekly schedule

 

[coolcolj]

Where'd that last post go? I remember seeing that same info somewhere. Maybe it was on his website.

Did you see the sample sessions on his site? I guess I'll have to wait for him to "unravel" more info with the Q&A's and video clips, but I don't get where normal training fits in with this and if it's only reserved for people with a solid base, etc.

look again

He still does normal training, all that fancy stuff is just to complement the normal stuff and bring up other traits like reactivity. Its for sports remeber.

 

[delldell2]

I like that staggered idea. Saw it on elitefts as a way to fit the 4 day split into 3 days.

I'm going to try that tier system with the athletic pendulum approach for the next 10 weeks (2 blocks) . Hopefully, by the end my squat will be close to 1.5 BW.

 

[coolcolj]

Well I am definitely a neuro-magnitude dominant lifter, I can't grind out 1RMs, espcially on squats, either I blast it up or I don't make it at all

guess I need to work on some neuro-duration stuff...

"There is no doubt an athlete can be “hit or miss”. A neuro-magnitude dominant athlete will be programmed to fire on all cylinders, but this comes at the expense of time(i.e. neuro-duration ability). This type of presser will either hit the lift seemingly without effort or miss the lift when just about any significant strain comes into play. And, neuro-magnitude dominance/ neuro-duration deficiency increases as the time to complete a one rep max bench decreases below 3.5 seconds"

 

[delldell2]

He still does normal training, all that fancy stuff is just to complement the normal stuff and bring up other traits like reactivity. Its for sports remeber.

Where? Anywhere else to find info other than his site?

I think I'm neuro dur on some lifts and mag on others. On presses, I can battle the weight a little, but that's probably because my triceps are stronger. Haven't ever tried squats heavy enought to find out, but on deadlifts I either blast through it or drop it. Dips & chins are the same. Actually, I think most of my lifts are neuro mag.

 

[coolcolj]

Just from talking to that guy
I guess normal stuff is done depending on the training goals and neural weaknesses. His speed athletes don't seem to do much actual normal stuff from what I gather, maybe begineers do more normal stuff.

he doesn't use reps.