Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Well that's typical of people who train for strength, whereas people who do 20 reps squats all the time for example will be able to do 10 reps with 85% or something

 

[delldell2]

yeah...I'm so used to doing sets of 5 on everything that it actually feels weird doing sets of 8 reps and having any sort of pump on week 1 of my pendulum.

 

[coolcolj]

I hate the pump, it really does mess up your form

 

[Lord_Suston]

I hate the pump, it really does mess up your form

lol
it is nice to deload sometimes and let the joints breathe a little plus it doesn't wear me down half as much

 

[coolcolj]

Well I find it harder in a different way, 8 reps is like a marathon, especially on fullsquats

 

[delldell2]

no kidding about the squats. I had to stop at the 5th rep and take a couple of breaths.

 

[coolcolj]

Thursday 12th February - Week 1 - Cycle1 - Day 3 - Olys/Lower Strength/Structural - Afternoon

Although sleep was interrupted last due to warm weather and constant thunderstorms, I did feel much more springy today. The Van at work which has no power steering felt a hell of a lot lighter than normal! CNS bouncing back.
Lots of ISOs today.

Workout Rating - 8/10
Workout time - 1 Hour 45 mins

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, Fullsquat press for a few.
Shoulder Dislocates and 10 Overheadsquats with wooden staff

Rest - 30secs alternating between each exercise. 1min between pairs.

1)Twisting Back Extensions - BWx8, +10lbs x10
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Ankle Jumps - Low 3x10secs, high x10secs, High side to side x10 - to each side

Bulgarian SplitSquat ISO hold - BW x 30 secs each leg


Olys

Warmups - rest - 1min or so
Bar for a couple sets of warmup stuff

Rest - 2-3mins Hookgrip on Clean

CleanPull+ HighHang PowerClean + 2xPowerJerks - 89lbs
CleanPull+ HighHang SquatClean + 2xPowerJerks - 89lbs, 119lbs
CleanPull+ HighHang SquatClean + PowerJerk - 119lbs
CleanPull+ HighHang SquatClean + PowerJerk - 155lbs x 2 sets
rest paused
PowerClean + PowerJerk + SplitJerk - 175lbs
rest 10secs then - SquatClean + PowerJerk - 175lbs
rest 10-secs then - Powerclean - 175lbs

form was decent I think, clean really snappy. Jerk less so, still a confidence thing, need more drilling. But I am getting the bar further behind the head, better flexibility etc

ISO Complex - rotating between each exercise

rest - 3mins between each exercise after warmups

Oly Squat ISO Hold at Sticking point- in Oly Shoes
Warmup sets - Bar x8, 135lbs x 5secs, 185lbs x 5secs, 225lbs x 5secs

255lbs x 9secs
235lbs x9sec, 235x9sec, 235x9sec, 235x5sec - failed

Clean Deadlift ISO Hold an inch above floor - in Oly Shoes - HookGrip
Warmup sets - 205lbs x 5secs, 243lbs x 5ecs

263lbs x 30secs
253lbs x 30secs, 253lbs x 20secs - failed

Lat Machine Situp ISO Hold, Torso Parallel
Warmup sets - BW x 5secs, 15lbs x 5ecs

25lbs x 30secs
22.5lbs x 30secs, 22.5lbs x 30secs, 22.5lbs x 15secs - failed

Well I can say that the deadlift and ab hold is torture at it's purest form - damn hard to breath as well!
Grip held ok in the deadlift holds, felt it more in my hams than lower back for some reason.


Bits and Pieces

Standing Low Pulley L-Flyes on Free Motion Cable Machine
Tempo 1010
10lbs 2x10

Reverse Back Extensions
BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins

Bulgarian SplitSquat ISO hold- front foot on 6inch platform
BW x 30 secs each leg

 

[Lord_Suston]

nice work on the ISO's, a lot of time hold will help static strength and stabilizers which in turns means more lbs

 

[delldell2]

If it works like DB says, it should be alot more lbs.

 

[coolcolj]

You can't imagine the pain, or maybe you can

the core works really hard on the clean deadlift hold, and the ab one is pure torture!!! Just waiting for the timer to hit 30secs seems like ages!
The squat one is tough too, but 9secs isn't so bad. I dump the bar into the pins after each set and then strip a few plates and squat it back up to the rack, reload plates for next set - a bit of a hassle, though.

You do shake a bit too. You have to keep tight while trying to breath as well, not that easy to do.

One thing good about the clean deadlift hold is that you easily find the proper position to keep your body/weight balanced an inch of the floor. So it looks like I have finally found the proper body position for me in the clean.
Although next time I will do them off a block for a better ROM

Not much soreness from the ISO if at all. I feel different, not the usual CNS fried feeling I get from normal reps.