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Creation of an Explosive Mofo - My Training Journal :)

CoolColJ said:
I tell ya those snatch grip deads I did last week done slowly are potent!


My forearms measured 12.75 inches or so last week, this morning 13 1/8 inches.....!
Those 3inch square bar chins probbaly help too :)

Ha, arms are a smidgen over 16.5 inches too, up from 16 3/8

obviously hypertrophy week was a success :D

all cold BTW
Click to expand...

holy shits i just read this. having a forearm that size must be surreal!

the crap workout happens to everyone, you know that! for me, sleeping nicely the night before, then coffee + music before workout helps.
 
Lord_Suston said:
You need more sleep bro, Don't worry about a bad day, they happen. Just find out why and try to fix it
Click to expand...

Sleep is getting better, I need to unload next week, I'm starting to overreach. No speed yesterday.
I'll put up some clips later, damn jerk looks like I'm in slo mo :)

Need to get back to my tempo runs, I can feel my conditioning dropping away

super_rice said:


holy shits i just read this. having a forearm that size must be surreal!

the crap workout happens to everyone, you know that! for me, sleeping nicely the night before, then coffee + music before workout helps.
Click to expand...

I have never done any direct forearm work, it just gets bigger from all the gripping of the bar in olys and rows etc
Also the stuff I do at my part time job hammers my forearms, the grabbing, lifting and carrying things etc
Not that big a deal, it's in proportion to the rest of my body, but it is just about double the size of my wrist. If you watch some of my bench press clips you will see the size differential between my forearms and wrist :)

Sleep is something I have problems getting enough of, I know I should, but sometimes it's hard to do it - too many distractions....
But I am going make an extra effort from now on.
 
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Sunday 1st February 2004

Well I was supposed to start my 16th training week today, but not really in the mood for it, a bit sleepy.

So I'm gonna spend the rest of it chilling and sleeping lots :)

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

I practised some overheadsquats with a broom. Really focused on pulling the bar apart, rotating elbows back and pushing up hard locking the back and elbows tight. That really made it much easier. I could go a bit narrower and still go all the way down.
Really fries the traps and back though, huge pump :)

But I guess it's the only way to create a rock solid "platform" for the load and it's similar to the way a powerlifter benches
The trick now is to make it second nature, lock into it at the moment you catch the bar, especially when the loads are heavy in powersnatches and later full snatches.
Hopefully if I keep overhead squatting like that eventually it will be automatic.

Then I went for a nice easy 20min "bushwalk" with the girlfriend.
I enjoyed it :)
Nice weather today, cool and sunny.
Plus it gets a bit of blood into my legs and posterior chain. Uneven surfaces should help strengthen my foot and ankle muscles which I need.
 
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Monday 2nd February - Maximal Strength - Week 16 - Day 1 - Squat - Afternoon

When I woke up this morning I felt tired, sore in my traps and posterior chain. And CNS felt smashed - WTF! I guess those overhead squats with the broom and the 20min walk was a lot more intense than it would seem...

I didn't feel all the strong today as a result, so I wasn't sure if I could do heavy squats, but I went ahead anyway. It was struggle but I did it.
Definitely time to unload next week

Workout Rating - 7.5/10
Workout time - 1 hour 40 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 fullsquat press

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

Back Extensions x8, with a twist to each side +10lbs x10
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 3 x10secs

Romanian Deadlift ISO Hold - 40lbs x 30secs

Full Olympic Back Squats - RAW

Warmup sets - resting 1 min
Bar x5, 135lbs x5, 185lbs x3, 225lbs 2x3

Tempo 10X0 rest - 2-3 mins

255x1, 295x1, 315x1, 365x1 New 1RM PR!! + 20lbs
rest 2mins, 325x3, rest 3mins, 325x3

Rest 3mins, 340lbs 1x2 New 2RM PR!!
2nd set failed 3 inches off the bottom on first rep -> dumped

Squats did not feel all the light today, body is down and posterior chain sore, but I went ahead and try to do a Bulgarian wave loading scheme. 365lbs was tough and a real struggle, kinda suprised I made it, no pysche up used, just a training max etc. Last 1RM was 345lbs, so up 20lbs. Not a true reflection of my squat strength I feel. I think I can hit 385lbs when my CNS is fully recovered.
Was supposed to do 3x2 with 340lbs, but I failed on the 2nd set, could only rise 3 inches before i dumped it. Not a biggy I was surprised I even made it that far. For me, I would need to drop the weights further down for the worksets after the max out.


Full Front Squats - CleanGrip - RAW
Warmups - 135x5, 185x3
rest - 2mins tempo 10X0

225lbs 3x3
225lbs 2x3 - Slight pause on first rep, then partial rep and then full rep

225lbs didn't feel that heavy across the chest and no problems powering it, but upper body started to fatigue a bit on the last set at the paused first rep, slight blackout, but rest of the set was ok. Next time i go heavier will up the weight to 235lbs.


Bits and Pieces

High Hang Powersnatch into 6 Overheadsquats
Tempo 1010 rest - 1min
45lbs, 55lbs, 65lbs x 3sets

Alternating a full rep and a partial rep. No problems today overall. Working on pulling the bar apart and pushing on the bar hard and pulling back together tight.

Standing Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x12

Reverse Back Extensions
Tempo 1010 1x10

6inch Stance Fullsquat ISO Hold
BW x 2mins

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a minute
 
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easy my ass, 365 was very heavy!
I saw stars after doing it :)

But it will be easier when my CNS is fully firing, 385 soon
 
Nice weight man!!! I think the 365 was actually one of the btter squats based on form, no real wobble and some good speed. You should be able to hit 385 no prob with some rest. Good Shit
 
Thanks man, yeah if I get the feeling I had many weeks ago where everything felt smooth and strong, I will have 385 no probs
 
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
 
CoolColJ said:
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
Click to expand...

WOMEN WEAKEN LEGS!!!!!;) ;) ;)
 
Lord_Suston said:


WOMEN WEAKEN LEGS!!!!!;) ;) ;)
Click to expand...

in more ways than one - especially mine ;)
I enjoy the walks actually :D

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
 
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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
 
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
 
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.
 
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).
 
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
 
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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.
 
My elbows are flare out now anyway, I bench the same way, except the grip is slightly narrower 16inches back then vs 14inches now.
But I am definitely much slower now than I was back then.
I remeber hitting 255lbs back then, it blasted off my chest hit the same sticking point, slowed a bit and then shot up to lockout. Now once I get past the sticking point it stays slow all the way up :)
 
I was deinitely stronger back then, no way I can do those old weights!

- some old workouts

Tuesday 13th May 2003
warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x3, 205x2
Tempo - 10X0 Rest - 3mins

PowerPushUps x 3 - rest 2mins then - 225x3 (about 85% of 1RM)
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
135 x 7 - 3secs up and down


Thursday 22nd May 2003

warmups - Benchpress 45lbsx10, 115lbs 3x3, 160lbs 2x3, 185lbs 2x2, 205x1
Tempo - 10X0 Rest - 1min

230lbs 15 singles WOot New PR!!

rest 5mins then
Ballistic Bounce Power Pushups - rest 1min
6x3 - 12inch between hands


Thursday 1st June 2003

warmups - Benchpress 45lbsx10, 95x5, 120lbs 3x3, 170lbs 2x3, 200lbs 2x2, 225x1
Tempo - 10X0 Rest - 1min

245lbs 15 singles WOot New PR!!

rest 5mins then
Ballistic Bounce Power Pushups - rest 1min
6x3 - 12inch between hands

Rest 1min then
155lbs x 10 controlled - 1 sec pause at the bottom


Monday 9th June 2003

warmups - Benchpress 45lbsx6, 95x5, 125lbs 3x3, 180lbs 2x3, 205lbs 2x2, 230lbs 2x1
Tempo - 10X0 Rest - 1min

255lbs 5 singles WOot New PR!!

rest 5mins then - pushup/bench complex - 1mins rest
Ballistic Bounce Power Pushups x 3 - rest 1min - 185lbs x 3
Ballistic Bounce Power Pushups x 2 - rest 1min - 185lbs x 3
Ballistic Bounce Power Pushups x 2 - rest 1min - 185lbs x 2
 
Yeah, who cares about bench anyway? I wish I could full squat 365 or whatever. I care more about overhead pressing. You should shoot for 225. Now that would be more impressive than 315 flat.
 
I want it all :)

I find the press and bench related, generally if your strong in one, the other will be strong as well. Press is usually 75% of a bench

my goals are still 585lbs for a fullsquat, 455 for a frontsquat, 225+ for sets of 3 on the press, and 315 for sets of 3 on the bench :)

off course I should have no probs powercleaning over 300lbs by then
 
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Damn I got 9 hours of sleep last night, although it was slightly interrupted midway through, but still all good

I actually had to rub mucus off my eyes when I woke up, that is something that hasn't happened in a long time!!!
Now to make this an everyday thing :)

If I can I'm sure, general well being and training would be a doubled
 
Well I'm gonna take today and tommorrow off, and start a new training cycle, but with some new stuff.

Should be good.

Might do another Walk with the grilfriend today or shoot some hoops :)
 
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CoolColJ said:
Well I'm gonna take the today and tommorrow off, and start a new training cycle, but with some new stuff.

Should be good.

Might do another Walk with the grilfriend today or shoot some hoops :)
Click to expand...

You and those walks :D . Walks are fine with women but before lifting or working out these little walks take there toll on the old will power :)
 
I never do em on the day I workout though :)

Well it was so hot yetserdsy, the last thing I wanted to do was walk :D
 
Lord_Suston said:


You and those walks :D . Walks are fine with women but before lifting or working out these little walks take there toll on the old will power :)
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ROTFLOL :)

I don't mean to embarrass Colin by constantly mentioning it, but I'd walk 50 miles with a gal as truly gorgeous as his girlfriend if she asked, lifting be damned ;)

More on topic, those are pretty good-lookin' bench presses Mr. Chung. I'm only curious why you've focused on such a close-grip? I'd guess you're out for triceps strength first and foremost, and as is, a 16" grip's giving you good enough pec stimulation; however, if you were ever so inclined, I'm sure you'd be benching 3 wheels plus with a wider grip.

Are you of the Mark Henry inclination--that too much pec growth would detract from cleaning the bar to your chest?
 
Guldukat understands my plight ;)
She's pretty geeky though, even if her appearance would indicate otherwise, just like me :D


As far as the Bench goes, well I guess a narrow grip has longer ROM, safer on the shoulders and pecs. I don't actually get much tricep involvement even with such a narrow grip, sure they have gotten bigger, but not to the extent you would think. I feel quite a bit of pecs. I know my pecs have gotten bigger mostly lower area though :)

I dunno I just find it more comfortable, although I may go back to a 16inch grip. 20 inch is the widest I would go, thats the same as my powerclean, military press and jerk grip - I mark of my thumbs against the smooth area.

Well I don't think my pecs would ever get big enough to impede my clean :D
 
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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
 
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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!!
 
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.
 
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.
Click to expand...

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
 
delldell2 said:
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.
Click to expand...

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.
 
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.
 
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"
 
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CoolColJ said:


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.
Click to expand...

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.
 
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.
 
even DB said himself on the ST list, standard weights stuff makes you more injury prone, ie ham pulls.
You have to balance all the qualities up.

It's a private conversational exchange, just between me and him
 
That's not what I got from his posts :)

His basic drift was - cocentrate too much on one trait and you "unbalance" yourself and create a greater risk of injuries
 
Is this stuff on the ST list, because I'm not finding anything other than the Hamer project. I do remember him saying how athletes who do normal hypertrophy training are being counterproductive.
 
Yes it's all there, start searching up to July last year onwards, search using his surname, he posted udner a few names, but always signed off his posts with his surname so the search engine will pick it up. And you have to go through each posts multiple threads to find all his posts. The Yahoo system means it does search the whole archive just in blocks of 100, so you you need to keep hitting the next/previous button


anyway I'm a heavy SOB, weighed 99kg straight out of bed this morning! Or about 218lbs, up from 213-215lbs over the last couple of months. Mostly muscle I think :)
 
Tuesday 10th January - Week 1 - Cycle1 - STRUCTURAL 1 - Day 2 - Upper1 - Afternoon

Close to 8 hours sleep last night, felt pretty good overall today and during workout.
Weighed 222lbs on the gym's slide scale with chucks, T-Shirt and shorts - damn heaviest I've ever been in my life, even when I was really fat I didn't weigh this much :)

Huge pump in my entire upper body today from the higher reps, CNS unloading

Workout time - 1 hour 15mins
Workout rating - 9/10

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 + powerjerk for a few


14 inch grip Bench

Tempo 1010 Rest - alternating sets with Rows 1 to 2.5 mins between each - more as the session progressed

Warmups - 14inch grip Bar - 3 iso holds for 6 secs each on the way down then x8, Pushup against benchtop - 3x6sec iso holds on the way up + 5 plyo pushups, 95x8, 135x8

175lbs 3x8

Weight just about right, last rep of each set was more difficult.


45 degree Chest Supported T-Bar Rows

Tempo 1010 Rest- alternating with Bench 1 to 2.5 mins between
Warmups - 45x8, 90x1

90lbs 3x8

about 5-10lbs too light.


Tricep Dips
Tempo 1010 rest - Alternating with Seated Rows 2 mins
Warmup - 32inch grip Dip Shrugs BWx8

BW(222lbs) 2x8
Last rep was getting hard - triceps screaming


Seated Pulley Rows ISO hold in contracted position
rest - alternating with dips 2mins
warmup - 40x3

55lbs x 40secs, x30secs
damn these are hard! Certainly hammers the lower/mid traps



Bits and pieces

Offset Supinating Dumbell Curls
rest - alternating with L-Flyes 1min
warmup - 6kg x8
25lbs 2x8 - its been a while :)

Standing Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms and curls - 1min
10lbs x 5, 15lbs 2x8, 10lbs x18

45 degree Chest Supported TBar Row - Palms down grip Stretched ISO Hold
52.5lbs x 1.5mins - forearms were screaming!

Parallel Grip Dumbell Bench Stretched ISO hold
- 40lbs x 1min 40secs - started getting pins and needles!

6inch stance Fullsquat Stretched 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
 
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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 :)
 
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.
 
Well I find it harder in a different way, 8 reps is like a marathon, especially on fullsquats :)
 
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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
 
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You can't imagine the pain, or maybe you can :D

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.
 
biomechanics need to be sound with ISO's, good job I found my CNS not to be fried but just slightly fatigued from ISO's.

Good job
 
Sunday 15th February - Week 2 - Cycle 1 Get Stronger - Day 1 - Upper 2 STRUCTURAL - Afternoon

Decent workout, basicly getting my body familiar with some new exercises
Slightly fatigued from work.

Workout time - 1 hour 15mins
Workout rating - 8/10

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 + powerjerk for a few

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8

Back Extensions - 5 normal + 6 twisting to alternate sides

8xHangPowercleans + 8 Pushpresses - 45lbs


Military Press in Oly Shoes

Tempo 1010 Rest - alternating sets with Pulldowns 1.5 mins between each

Warmups - 75lbs x5, x3, 95lbs x3, x3, 115lbs x3, x3

125lbs x8 - close to session max
6% Dropoffs - 120x8, 120x8 --> last rep hard, but a rep left in the bag

These felt good. Finally put em on their own day, so I can build em up.

Chin Grip Pulldowns -Shoulder width

Tempo 1010 Rest- alternating with press 1.5 mins between each
Warmups - 30x5, 40x3, 50x3, 60x3

70 x8, 85 x8 - session max
6% dropoff - 75x8, 75x8 --> last rep hard

Not sure if the plates were in lbs or kg, in kg I suspect. I would prefer doing Chins, but not sure I can do sets of 8reps without busting a nut :)

Single Arm Supinating Decline Tricep Extensions - 5th angle setting
Tempo 1010 rest - Alternating with Dumbell Rows 1.5 mins
Warmup - 6kg x8, 20x8

25lbs 2x8


Single Arm reverse Grip Dumbell Rows
rest - alternating with triceps and flyes 1.5mins
warmup - 35x5, 55x5

75lbs 2x8


Bits and pieces

Pec Flyes
rest - alternating with Dumbells Rows
warmup - 5kg x8
6kg x 8reps + 8 Oscillatory ISOs - 2 sets

Incline Face Down Y Raises - Thumbs Up
5kgs 2x10

Standing Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
10lbs x 5, 15lbs x 30sec ISO hold

Low Pulley ROW Stretched ISO hold
30lbs x 2mins

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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Lord_Suston said:
I really think those are in kilos, cause if not you spent too much time on oly lifting
Click to expand...

I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.:)
(Multiplying kilos by 2.2 to get lbs.)
 
JT Iron said:
Do you compete?
Click to expand...

In What?
Not yet, but one day I will
Building up my foundation, work capacity, flexibility and strength/power levels for now :)


JOKER47 said:


I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.:)
(Multiplying kilos by 2.2 to get lbs.)
Click to expand...

I think he was refering to my comment on the pulldowns....;)

Yes it has to be kilos, because that weight stack did a good job of being hard to sit down with on the lat machine.
I weigh 98-99kg :)
 
I mean, do you compete in anything. I assumed oly lifting though. Get out and do a meet. Don't wait until you're "strong enough." Because you'll never feel ready.
 
JOKER47 said:


I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.:)
(Multiplying kilos by 2.2 to get lbs.)
Click to expand...

I meant the pulldowns cause if CoolColJ is pressing 275 I might as well quit right now.

CoolColJ- compete as much as you can, you can only get better
 
Tuesday 17th February - Week 2 - Cycle1 Get Stronger - Day 2 - Olys/Lower Strength Speed Reactive - Afternoon

On paper today's session I planned looked simple enough, but I really under estimated how hard it would. I am wiped out! Damn posterior chain and core is trashed up!

Oh boy, my lats and triceps are still very very sore from 2 days ago!

Workout Rating - 7/10
Workout time - 1 Hour 55 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. CleanGrip Powersnatches for a few

Shoulder Dislocates and 5 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 - front to back and side to side 2x10secs,

Bulgarian SplitSquat ISO hold - BW x 30 secs each leg
RDL ISO hold - 40lbs x 30secs

Olys

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

Rest - 2mins Hookgrip where possible

Snatch HighPull + Hang Snatch HighPull + Hang MuscleSnatch + 5 overheadsquats - 89lbs
Snatch HighPull + Hang Snatch HighPull + Hang PowerSnatch + 5 overheadsquats - 89lbs, 109lbs
Snatch HighPull + + Hang PowerSnatch + 2 overheadsquats - 109lbs

CleanPull+ HighHang SquatClean + PowerJerk - 109lbs x 2 sets

Powerclean - 155lbs x 5 - felt hard for some reason.

Overheadsquats were tough with 109lbs, more so from a form and balance perspective. Shoulders/arms felt strong on em though.
Powersnatch was pretty effortless however.

Oscillatory ISO Circuit - rotating between each exercise

rest - 3mins between each exercise rotating sets, 30sec duration sets

Bulgarian SplitSquat Oscillatory ISO - bottom
Warmup set - BWx5
+60lbs x15, +50lbs x15, +50lbs x15

Reverse Back Extension Oscillatory ISO - top
Warmup set - BW x5
+10lbs x15, +20lbs x15

Puesdo Hyper Bench GHR Oscillatory ISO - Bottom
Warmup set - BW x 5
+10lbs x15, BWx15

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x 5
+8kg x15, +30lbs x15, +30lbs x15

Damn did these fully trash out my core and posterior chain! I do an ISO tense as hard as I can and then relax and bounce back up from the stretch reflex kicking in. Reactive and plyo like, the movement is only very short 3 inches at the most. Aiming for 30secs set duration so I got 15 reps on each in that time period.
These are a lot more taxing than you think for such a short ROM!

The GHR was done a hyper bench against a wall, I push my toes into the wall, and have the pad against my mid thigh, not exactly like a proper GHR bench, but it sure trashes my hammies!
I didn't really take these exercises all the way, I knocked em off when I started to feel banged up as I was a bit confused.
 
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Lord_Suston said:


CoolColJ- compete as much as you can, you can only get better
Click to expand...

Well I am definitely not ready for that yet, and I am not as into olys as I once was.
My form used to be much different before, and I was a lot more powerful in em. I don't know what happened, but I am not the same person as I once was when doing them
 
Well interesting, my hamstrings are not as sore as I thought they would be, hardly sore at all.
But my erectors are slightly sore and my calves pretty sore!
And lats still sore from 3 days ago...:)

Those Puesdo GHR really hammered my calves. I suspect the real GHR benches do the same if you press your toes into the foot plate like your supposed too. That is why the floor version is not the same, all it hits is the outter hammie (Bicep Femoris), basicly like a manual leg curl. A proper GHR is a big compound movement that fries the erectors, glutes, hamstrings from both knee and hip sides and the calves.

I wouldn't mind getting myself a proper GHR bench one day for home :)

Posterior chain has gotten a bit bigger so far this training cycle. Abs are a lot stronger than I thought. Should translate to some gains on the squat soon.
 
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Tuesday 10th February - Week 2 - Cycle 1 Get Stronger - Day 3 - Upper1 STRENGTH - Afternoon

Well I am feeling different lately, kinda snappy and springy even though I am tired from lack of sleep. The last time I felt like this was when I was a teenager...
Everything felt so light at work today relatively speaking, and when I did a jump to throw a roll to the floor above , it felt effortless and bouncey.

My upper body was pumped like a balloon today :)
Felt strong.

Workout time - 1 hour 45 mins
Workout rating - 9/10

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 and clean grip hang power snatch for a few.


Rotating sets between each exercise, 1.5 mins between each during warmups and earlier sets and then 2.5 to 4 mins later on


14 inch grip Bench

Warmups - Pushup against high bench -3x 6 sec ISO holds on the way up then 5 plyo pushups,
Each for 5 reps then 5 count ISO hold at sticking point (6inches from chest)
45lbs, 95lbs, 135lbs, 185lbs (felt lighter than normal!)

Tempo 1010

Rotation 1) - 235lbs x 4 - 12 sec set duration New 4RM PR!! + 10lbs
too long, go for 3RM in future

6% of BW factor+load dropoff
Rotation 2) 220lbs x4 --> last rep hard
Rotation 3) 220lbs x2.5 ---> failed at sticking point

Well that's a new 4RM PR, I did 225x4 back on 25th November last year, that was 7 weeks ago, but things will pickup now that I am working my weak triceps. Slowed down a lot at the top of the 4th rep - yeap weak triceps. Might have tired myself too much with the 5 count ISO holds at the sticking point during the warmups
On the last set of 220, damn biceps and back was so pumped up that they were acting like a cushion and helped "bounce" the bar up!
Noticed my left arm does a elbow wiggle on the way down.


45 degree Chest Supported T-Bar Row - Wide palms down grip

Warmups - All for 5 reps then a 5 sec ISO hold at the top - bar, 25lbs, 45lbs, 70lbs, 90lbs. Then 115lbs x5

Tempo 1010

Rotation 1) 130lbs x 4.5 New PR!!

6% of BW factor+load dropoff
Rotation 2) 120lbs x 4
Rotation 3) 120lbs x 4 --> last rep hard
Rotation 4) 120lbs x 2.5

Tricep Dips

Warmup - Lockout ISO Hold x5 secs, x5 secs, BWx3, BWx1, BWx1

Tempo 1010

Rotation 1) BW x15.75
Rotation 2) BW x11
Rotation 3) BW x9.75 --> 6% fatigue dropoff achieved


Seated Pulley Rows ISO hold in contracted position

warmups - 5 reps then 5 sec ISO hold in contracted position 25kg, 35kg, 45kg, 55kg. then 60kg x1

tempo 1010

Rotation 1) 60kg x30secs ---> too light terminated set
Rotation 2) 60kg x40secs New PR!!
Rotation 3) 60kg x30secs
Rotation 4) 60kg x16secs

underestimated my back strength, so had to fudge it a bit!
Anway I hold the handle against the body, once it loses contact with the body I terminate the set.


Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 5
Tempo - 1010

Rotation 3) 15lbs x15 Rotation 4) 20lbs x left/8, right/12 + Left/4

cuffs way stronger than last week! Must be the 30sec ISO hold with 15lbs from last session...

Offset Supinating Dumbell Curls
tempo 1010

Rotation 3) 35x5 Rotation 4) 35x5 Rotation 5) 35x5

forgot to add these into the rotation hence the late start..


ISO Stretches - EQI

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins

45 degree Chest Supported TBar Row - Palms down grip Stretched ISO Hold
55lbs x 1.5mins - Ouch right arm failed first, strange....

will replace these with Pulley Seated Rows, much better, stretch the whole posterior chain.

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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not bad, speed was too slow IMo on last two reps. Maybe add som peed bench or explosive pushups at end of workout. Form looked good, your elbows flair out like mine when my tris go, lol
 
Speed was not the concern this session, just load and set time

And off course the last 2 reps will be slow, I just about failed on the 4th rep :)
5th rep would be have been a failed one.

Weak ass triceps, no problem gettting it 8 inches off the chest but after that it gets much harder.
 
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All I can say after a couple of weeks of applying DB's stuff, that I am a new man!

Even though sleep has has been less than great lately thanks to the damn hot weather in Sydney. I am definitely stronger and more energised.
This morning at my part time job, 4:30am hauling around big bundles of paper, they felt so light, like 50% lighter than normal. My lower back wasn't tightening up like it normally does and after work, 3 hours of loading, carrying and throwing stuff, I still have plenty of energy left!

There is something happening to my body on a few levels as a result of DB's stuff and autoreg system.

Thanks to years of sitting on my butt I have bad motor/neural habits that cause me to tighten up my lower back and spinal erectors while walking, running, standing or sitting. As you'd expect this plays havoc with general well being, sports/sprinting and recovery from workouts - especially since I do a olys, pulls and squats. 2 sessions of ISO and then OI work on splitsquat, reverse back ext, GHR and Lat machine situp fixed that up big time! No more back tensions!
I have tried everything to get rid of this, Rolfing and even sitting on a sitfit device only partially helped, they alleviate the symptons, but don't attempt the source of the problem.
OI have done something to me nuerally that makes the body relax more, and conserve nerve impulses/muscular tension. Probbaly why I feel I have more energy and stamina.
 
Sunday 22nd February - Week 3 - Cycle1 Get Stronger - Day 1 - Olys/Lower Strength/ISO Emphasis - afternoon

Well sleep hasn't been great at night, but I have been taking as many naps as I can all week to make up. No matter I am hella stronger than last week!
Workout was long, but mostly from long rest periods, but I still felt good at the end and maintained intensity and focus all the way through. Carb+hwey drink kept cortisols at bay :)

What more can you ask for, improved form and technique on olys and increased in strength all round?!

Workout Rating - 9.5/10
Workout time - 2 Hours - long rest periods
Bodyweight at gym - 223lbs

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. Some cleangrip powersnatches.
Shoulder Dislocates and Overheadsquats with wooden staff

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

1)Twisting Back Extensions - BWx8
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6

Ankle Jumps - Low 2x10secs, high x10secs, Medium side to side x10

RDL ISO hold - 45lbs x 30 secs


Olys

Warmups -
Bar for a couple sets of warmup stuff - frontsquats, hang powercleans and powersnatches, cleangrip powersnatches, and overheadsquats

Rest - 2 mins Hookgrip where possible

SnatchPull+ Hang SnatchPull + HangPowersnatch + 5 Overheadsquats - 89lbs, 99lbs.
SnatchPull+ Hang PowerSnatch + 2 Overheadsquats - 109lbs

SnatchPull+ Hang PowerSnatch + Overheadsquat --> dropped, then Powersnatch + Overheadsquat x 119lbs


119lbs felt heavy, but overheadsquat form is much better, I finally figured what I was doing wrong. I sat back more this session and moved the bar back more behind the ehad and it felt much more stable. I will stay at 119lbs until it gets easy.
Powersnatch not too hard, but balance up top is a bit wobbly. Shoulders felt solid and strong


ISO Complex max load for time - rotating between each exercise

Trying a 5% fatigue dropff to account for the olys and extra stuff I do

rest - 3-5mins between each exercise after warmups. 1 to 1.5 mins until workoutsets

Oly Squat ISO Hold at Sticking point- in Oly Shoes
Warmup sets - Fullrange sets with 5 sec hold at sticking point after reps - Bar x5, 135lbs x 5, 185lbs x 3, 225lbs x 3

Rotation 1) 275lbs x 9secs New PR!! + 20lbs

5% of (85%BW+Load) Fatigue Dropoff
Rotation 2) 275lbs x9sec + squat up!
Rotation 3) 260lbs x9sec
Rotation 4) 260lbs x9sec
Rotation 5) 260lbs x8sec

Well I underestimated my strnegth here! I guess I wasn't warmed up full on the first set, becuase I forgot to drop the weight down and did 275lbs again and still managed to squat it back up to the rack! So fudged the dropoff weights and assumed I could do 285lbs, maybe closer to 295lbs!
Next session I will try for 315lbs! Amazing I can feel a huge squat PR coming!


Clean Deadlift ISO Hold an inch above floor - in Oly Shoes - HookGrip
Warmup sets - 175lbs x3+5sec ISO, 225lbs x3+5sec ISO, 263lbs x1+5sec ISO

283lbs x 30secs New PR!! + 20lbs

5% of (50%BW+Load) Fatigue Dropoff
Rotation 2) 275lbs x 30sec --> loaded wrong weight!
Rotation 3) 263lbs x 30sec
Rotation 4) 263lbs x 20sec

Again I may have been good for 10-15lbs more but it was close. 300-320lbs next session!!!! Grip was pretty good.

Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest
Warmup sets - BW x 5+5sec ISO, 10lbs x 5 ISO, 20lbs x 5 sec ISO

35lbs x 30secs New PR!! + 10lbs

5% of (47%BW+Load) Fatigue Dropoff
Rotation 2) 30lbs x 30sec
Rotation 3) 30lbs x 30sec
Rotation 4) 30lbs x 13sec

Much easier this week, I think I could have done another 5-10lbs more, oh well. Abs are damn way up in strength! Shoot for 50lbs next session.


Bits and Pieces

Reverse Back Extensions
BW x12

Bulgarian SplitSquat ISO hold
BW x 1min each leg
 
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Strange thing is that my workouts are longer than before up to around 2 hours now and I'm straining some heavy loads plus volume of work is as much if not more than what I normally do.
But yet my CNS does not feel as fried like it normally does the day after and strength is going up.
I have no idea why :)
 
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Nice hold and squat on the 275, someone is getting much stronger, have you ever though about squating off pins after yo do the iso holds??? USe lighter weight an go for speed. Man you got a solid grip on the deadlift holds. Good job now go eat and sleep
 
Yeap I definitely feel stronger :)

I'm not doing any speed squat work just yet. Later in the cycle I will. Trying to bring up my frictional strength to match my elastic/reactive strength for now :nerd:


Monday 23rd Feb 2004

20min walk with the girlfriend :fro:
 
Tuesday 24th February - Week 3 - Cycle 1 Get Stronger - Day 2 - Upper 2 STRENGTH - Afternoon

Well since now my gym has only one power rack, I had to hurry through my workout, So I had to cut my rest periods down a bit, which kind hurt things a bit, since I rotate exercises every set. Oh well, but I bagged me some PRs, so it ain't all bad!

Workout time - 1 hour 40mins
Workout rating - 8/10

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 + powerjerk for a few, plus 3-4 cleangrip hang powersnatches

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8

Back Extensions - 5 normal + 6 twisting to alternate sides

8xHangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Tricep, Pulldown, Flye


Military Press in Oly Shoes - AN1 9sec Set Duration

Warmups - 75lbs 2x3, 95lbs 2x3, 115lbs 2x3, 135x1, 155x1

Rotation 1) 170lbs x3 New 3RM PR!!

5% of (15%BW+Weight) Dropoff -
Rotation 2) 160x3,
Rotation 3) 160x2,

Well I can't remeber what my last 3RM on presses were, but it was a while back. All time best is 175lbs x2, I think I could have done 175x3, but I'm not as fast as I used to be in these. Anyway I have one huge sticking point in the middle, if it wasn't for the stretch reflex I would never have gotten the 2nd and 3rd rep - 2nd rep was easier than the first!
Some ISO work at the sticking point is in order next time around.
I'm so used to putting jerks behind my head that I press the bar back up there as well :)


Shoulder Width Chins - 3 inch Square Bar - FullGrip thumbs around bar - AN1 9sec set duration

Warmups - used pulldowns for warmup initially, then BW x1, +15lbs x 1, +25lbs x1

Rotation 1) BW(222lbs)+25lbs x3 New 3RM PR!!

5% of (85%BW+Weight) Dropoff -
Rotation 2) +15lbs x3,
Rotation 3) +15lbs x2 ---> didn't quite get chin over the bar

PR for this bodyweight, weight and grip combo


Parallel Grip Tricep Extension ISO - Arms at 90 degrees - AN2 45sec Set Duration

Warmups - 5kg x8+5sec ISO, 25lbs x5 +5sec ISO, 30lbs x3 + 5 sec ISO

Rotation 1) 30lbs x 45secs,
Rotation 2) 30lbs x 45secs,
Rotation 3) 35lbs x 45secs,

Weight was too light, so I fudged it, will try for 45lbs next time


Chin Grip Pulldowns - Shoulder width - AN2 30sec Set Duration

Warmups - 30kg x5, 40x3, 50x3, 60x3, 70x3

controlled
Rotation 1) 70kg x11

5% of (15%BW+Weight) Dropoff -
Rotation 2) 65kg x11,
Rotation 3) 65kg x10,


Pec Fyles ISO - Stretched Position - AN2 45sec Set Duration

Bent Arms, elbow slightly toward feet, shoulders tucked
Warmups - 5kg x8+5sec ISO, 25lbs x5 +5sec ISO, 30lbs x3 + 5 sec ISO

Rotation 1) 30lbs x 45secs,
Rotation 2) 30lbs x 45secs,
Rotation 3) 35lbs x 50secs,

Hmm too light as well....fried my biceps too!


Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x5 rest - 3mins
20lbs 2x30sec ISO hold

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Overhand Grip on Staright Bar
40kg x 2mins --> forearm killer!

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 2mins ---> pin and needles

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders
 
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Sometimes you just have to get the weight up no matter what :)

Well for the last 2 weeks I have been averaging close to 2 hour workouts, 3 times a week, straining some heavy loads for me, cranking PRs all over the place and what do you know I measure my walking pulse this morning and it read 54 beats per minute! 6 below average, definitely no overreaching or CNS drain here!!! And sleep hasn't been all that great either.

This leads me to believe that workout time is overrated, granted that I do drink a carb/whey mixture to keep me fueled during myworkouts. Rather the fatigue generated in the workout vs recovery days is the important thing.
Long live autoregulartory training! :)

Strangely enough those long ISO have been generating some hypertrophy, who would have thunk?

The more I think about it a lot of common beliefs back by so called research are not absolutes.
 
Thursday 26th February - Cycle1 Get Stronger - Week 3 - Day 3 - Olys/Lower Strength Speed Reactive - Afternoon

only 4-5 hours sleep, poor pre workout meal, lots of walking (shopping) and started working out on a semi-fyull stomach = crappy workout!!!!!

Workout Rating - 6/10
Workout time - 1 Hour 55 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.

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

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

Olys

Warmups - rest - 1min or so
Bar for a couple sets of clean, frontsquats, power jerks warmup stuff

Rest - 2-3min Hookgrip where possible

CleanPull + HighHang SquatClean + 2 PowerJerks - 89lbs x 2 sets
CleanPull + HighHang SquatClean + PowerJerk - 109lbs, 131lbs
CleanPull+ PowerClean - 155lbs x 2sets, 175lbs, 195lbs
Powerclean - 219lbs, 229lbs x 2 misses ---> highpulled

First miss with 228lbs was damn high enough to rack, but I chickened out or something..
Oh well, the earlier light stuff and powerjerks felt good though considering how today went. My powerclean form stinks though.

Oscillatory ISO Circuit - rotating between each exercise

rest - 2 to 3mins between each exercise rotating sets

Bulgarian SplitSquat Oscillatory ISO - bottom
Warmup set - BWx5, 30x5
+70lbs x 40secs, +70lbs x 30secs, +70lbs x 25secs

Reverse Back Extension Oscillatory ISO - top
Warmup set - BW x5, BWx5
BW x 30secs, BW x 25secs

Puesdo Hyper Bench GHR Oscillatory ISO - Bottom
Warmup set - BW x 5, BW x5
BW x 30secs, +10lbs x 25secs

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x 5, 20x5
+45lbs x 30secs, +45lbs x25secs

Kinda stuffed these up today..blah
 
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Here are the powerclean clips from yesterday, the heavier stuff

175x1, 195x1, 219x1, 229 x MISS (High Pulled) - I could have racked it, but pull timing was off, would have been a PR by 4 lbs :)

I just don't have the same pulling power I used to have, ever since I changed my form to a more proper style, it ain't the same, damn I used to be able to powerclean 225lbs for several singles with hardly any dip at all!!
Now that I don't jump forward anymore, I catch the bar further forward on my shoulders, and that is just ugly. Lots of arm bend as well, although I wasn't arm pulling on purpose.

At least I no longer crunch my wrists...

right click and save before watching to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PowerCleans_175_195_219_229MISS_24Feb04.mpg
 
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Your form looked better than it used to. I'm no expert, but it looks lik your knees weren't getting full extension and your arms bent a little early. I think you could have easily gotten 229, but you'd have been in a real quarter squat.
 
Arm bend is so ingrained with heavy loads that I will be hard to undo :(

I am getting pissed off with olys, it's fun to do with lighter weights I guess, but wear me down a lot. Makes my workouts a lot longer as well. I really can't see myself as an olylifter, there are plenty of people much lighter than me who outlift me easily after 4months of doing the lifts - sigh

Just can't seem to get my legs to do what they supposed to.
 
Yeah, DB's rubbing off on you? I guess it depends on your goals...

It seemed to me like first you were training for the same goals as me, but started to get more into strict oly lifting. If you just want to increase general strength and power, then you know they don't need as much focus as you're giving them. They are fun to do, but it's such a pain to learn them properly and takes so long to get the benefits that I want.
 
Well I have cut back focus on them quite a bit already, but I would still like to do em to keep them from going too rusty.

I may just do what I used when I focused on squats but doing a few sets of light but fast high hang powercleans and cleangrip powersnatches to keep the groove and speed up. Then when I got my squat up I blew up the poundages bigtime.
Back then I could snap 155lbs from the highhang easy as you like, but for some reason I can't do it now, just doesn't feel as fluid. Maybe the extra bodyweight is weighing me down a bit too much. That feeling of pushing the floor away just doesn't seem to be around anymore.
 
Lord_Suston said:
Bad days happen, trust me on this one. Just get some rest and stop taking those walks :artist: . Just eat a lot today and sleep
Click to expand...

This was walking from shopping that day, etc, not the good walking I normally do :)
 
are you artificually slowing down your first pull? I know you don't want to jerk off the floor but it looked like you hardly sped up at all from the floor to the knee. also is it just the camera angle or was your back almost rounded on the last 2?

you definitely could have caught that last one though.
 
Tagio said:
are you artificually slowing down your first pull? I know you don't want to jerk off the floor but it looked like you hardly sped up at all from the floor to the knee. also is it just the camera angle or was your back almost rounded on the last 2?

you definitely could have caught that last one though.
Click to expand...

Yeah I was experimenting with a slow first pull, it's kinda scary as you get ansty that won't pull it high enough :)
Next time I will try a faster first pull and see if I get more power.

My back always tends to kink forward when I do a dive down start. Just seems to like going into that position for some reason, I pull fairly relaxed off the floor. I need to redo my starting position because right now I'm getting a whole lot of power.


I stayed too long on the 2nd pull, two much arm bend, so that's why I didn't have the timing to get under it, but year it was high enough to rack :)
I should have 243lbs in me now.
 
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feedback on my powercleans


You're starting your pull with a round back and throwing the weight way out forward. Stick out your chest to straighten the back out. Push off your heels not your toes, the bar at 175 isn't even touching your shins, therefore the weights pulling you forward from the start, add in that round back and you end up with a big swing and crash on the shoulders instead of a straight pull and smooth reception. Set(start) with your ass sticking out, chest out, shoulders over the bar, bar against the shins; push your heels into the platform (don't intentionally start slow)the goal is always to add speed to the excelleration of the bar. Your 219 is better technically than your 175 and 195. You tend to bounce the lighter weights off of your lower, to mid thigh however 219 is much smoother and comes off of the thighs later which keeps the bar closer (the bar should be thrown upwards from the hips and is where olympic lifters get most of their explosion). Straighten your back and push off your heels hard and your second pull will finish higher on the thigh (hopefully at the hip) and the bar will stay closer to the body also allowing for a smoother reception at the top. Your feet need (and do) leave the ground when you receive. Yes, it's true that you want them to remain in contact with the ground as long as possible but you're starting your pull with your feet at (approx.)a shoulder width stance and they need to leave the ground to move out to a front squat stance. Sometimes people tend to move their feet out too wide with heavy weights to get lower, in order to catch the bar instead of going into a deeper squat. It looked like you were headed into this direction. Catch the bar with your feet in the same position as your front squat and squat as deep as you need to in order to receive the bar rather than letting your feet go out wider.
 
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