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Lord_Suston
New member
Have fun with that badboy, grip is essential for the lifts you do especially
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
Awesome work brother!!! I cant say I have any understanding of most of the exercises in your journal, but its obviously working for you!! Keep it up!!
coolcolj
New member
Friday 22nd March - Cycle1 Get Stronger - Week 6 - Day 1 - Lower Strength - afternoon
Tiring workout, talk about core and spinal erector frying! Lucky I have a carb/whey drink to sip on to keep me fueled and catabolic free. Grip needs work, think I will use my Supergripper tonight
Well work capacity is up thats for sure, the amount of sets before dropoff is way up!
Workout Rating - 8/10
Workout time - 2 hours
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 jerks for a few, powersnatches, Fullsquat press for a few.
Rest - 30secs alternating between each exercise. 1min between pairs.
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.
Ankle Jumps - Low 3x10secs
Olys
Used bar for couple sets of warmup stuff
rest - 2-3mins
Powersnatch + overheadsquat - 89lbs x 2 sets
Powersnatch + overheadsquats - 109lbs x 2sets
Powersnatch + 2 overheadsquats - 119lbs x 2sets --> wobbly
Powersnatch + overheadsquat - dumped at bottom, powersnatch + 2 OHS - 119lbs
Lighter weights are feeling pretty easy now, but 119lbs is still hard to handle on the overheadsquats
Rotating between each exercise
rest - 3-4mins between each exercise after warmups. 1 to 2 mins until workoutsets
Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5, 135lbs x5, 225lbs x5, 275lbs x3, 315lbs x1
Rotation 1) 335lbs x3.5 - New 3RM PR!! man I maybe had the 4th rep, but gave up straining too soon...
5% of (85%BW+Load) Dropoff
Rotation 2) 305lbs x3 --> misloaded bar
Rotation 3) 310lbs x3
Rotation 4) 310lbs x3
Rotation 5) 310lbs x3
Rotation 6) 310lbs x2
Squats not particularly enjoyable today, but I grinded through em.
Clean Deadlift + Shrug 30sec ISO hold - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3+5sec ISO, 293lbs x 1+5secs ISO
Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 293lbs x 28secs New PR!! by default --> grip slipping bad
5% of (50%BW+Load) Dropoff
Rotation 2) 273lbs x 28secs
Rotation 3) 273lbs x 28secs --> no hook grip and bar ended on finger tips
Rotation 4) 273lbs x 25secs
Grip is a serious problem now, but at least I have tools to help fix it now.
Standing on a 2inch block (plus oly shoes which are heel raised 1+ inches) sure makes things harder. Really fried my hammies, glutes and erectors (all the way up the back)
Full Front Squat ISO - CleanGrip in Oly Shoes - RAW - 8secs
Warmup sets - 135lbs x3, 185x1+5sec ISO
Lowered to bottom come up 3inches - hold for 8secs and exploded back up
Rotation 2) 225lbs x 8secs + squat up New PR!! By default
Rotation 3) 225lbs x 8secs + squat up
Rotation 4) 225lbs x 8secs + squat up
Rotation 5) 225lbs x 8secs + squat up
Hmm has to be one of the hardest moves I have ever done! exploded all em up nicely though and no black out or breathing problems!
Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest - 15secs
Warmup sets - BW x 10sec ISO+5reps, 25lbs x10sec ISO+3 reps, 45lbs x10sec ISO+1rep
Rotation 1) 65lbs x 30secs New PR!! +15secs
5% of (47%BW+Load) Dropoff
Rotation 2) 55lbs x 30sec
Rotation 3) 55lbs x 30sec
Rotation 4) 55lbs x 26sec
Real test of pain tolerance
Bits and Pieces
Cooldown fullsquats
95 x12
Flatback GoodMorning Stretch ISO hold
55lbs x35secs --> started at 45 degrees, and ended at parallel onto the pins as fatigue kicked in
Reverse Back Extensions
BW x12
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
Tiring workout, talk about core and spinal erector frying! Lucky I have a carb/whey drink to sip on to keep me fueled and catabolic free. Grip needs work, think I will use my Supergripper tonight
Well work capacity is up thats for sure, the amount of sets before dropoff is way up!
Workout Rating - 8/10
Workout time - 2 hours
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 jerks for a few, powersnatches, Fullsquat press for a few.
Rest - 30secs alternating between each exercise. 1min between pairs.
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.
Ankle Jumps - Low 3x10secs
Olys
Used bar for couple sets of warmup stuff
rest - 2-3mins
Powersnatch + overheadsquat - 89lbs x 2 sets
Powersnatch + overheadsquats - 109lbs x 2sets
Powersnatch + 2 overheadsquats - 119lbs x 2sets --> wobbly
Powersnatch + overheadsquat - dumped at bottom, powersnatch + 2 OHS - 119lbs
Lighter weights are feeling pretty easy now, but 119lbs is still hard to handle on the overheadsquats
Rotating between each exercise
rest - 3-4mins between each exercise after warmups. 1 to 2 mins until workoutsets
Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5, 135lbs x5, 225lbs x5, 275lbs x3, 315lbs x1
Rotation 1) 335lbs x3.5 - New 3RM PR!! man I maybe had the 4th rep, but gave up straining too soon...
5% of (85%BW+Load) Dropoff
Rotation 2) 305lbs x3 --> misloaded bar
Rotation 3) 310lbs x3
Rotation 4) 310lbs x3
Rotation 5) 310lbs x3
Rotation 6) 310lbs x2
Squats not particularly enjoyable today, but I grinded through em.
Clean Deadlift + Shrug 30sec ISO hold - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3+5sec ISO, 293lbs x 1+5secs ISO
Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 293lbs x 28secs New PR!! by default --> grip slipping bad
5% of (50%BW+Load) Dropoff
Rotation 2) 273lbs x 28secs
Rotation 3) 273lbs x 28secs --> no hook grip and bar ended on finger tips
Rotation 4) 273lbs x 25secs
Grip is a serious problem now, but at least I have tools to help fix it now.
Standing on a 2inch block (plus oly shoes which are heel raised 1+ inches) sure makes things harder. Really fried my hammies, glutes and erectors (all the way up the back)
Full Front Squat ISO - CleanGrip in Oly Shoes - RAW - 8secs
Warmup sets - 135lbs x3, 185x1+5sec ISO
Lowered to bottom come up 3inches - hold for 8secs and exploded back up
Rotation 2) 225lbs x 8secs + squat up New PR!! By default
Rotation 3) 225lbs x 8secs + squat up
Rotation 4) 225lbs x 8secs + squat up
Rotation 5) 225lbs x 8secs + squat up
Hmm has to be one of the hardest moves I have ever done! exploded all em up nicely though and no black out or breathing problems!
Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest - 15secs
Warmup sets - BW x 10sec ISO+5reps, 25lbs x10sec ISO+3 reps, 45lbs x10sec ISO+1rep
Rotation 1) 65lbs x 30secs New PR!! +15secs
5% of (47%BW+Load) Dropoff
Rotation 2) 55lbs x 30sec
Rotation 3) 55lbs x 30sec
Rotation 4) 55lbs x 26sec
Real test of pain tolerance
Bits and Pieces
Cooldown fullsquats
95 x12
Flatback GoodMorning Stretch ISO hold
55lbs x35secs --> started at 45 degrees, and ended at parallel onto the pins as fatigue kicked in
Reverse Back Extensions
BW x12
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
Last edited:
coolcolj
New member
Friday 22nd March - Grip Workout - evening
did this a few hours after the above lower session, so grip is slightly fatigued. But I need to get an idea where I stand
numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage
resting 3.5 to 4mins between sets
31.5 x5
45 x 5
59 x 5 - hard
71 x 5 - tough. left hand harder, a few mm short of fullclosed
79 x 5 - very hard. left hand unable to close all the way
83.72 x 5 - failed right hand
5% dropoff to the closest figure roudned down -
left - 64 - x5, x5, x3
right - 79 - x4, 64x10sec ISO hold
ISO hold 56 x40secs both hands, that was painful!
just a testing workout, I can only get better from here
Chalk certainly helds, as it gets a bit slippery after a while.
did this a few hours after the above lower session, so grip is slightly fatigued. But I need to get an idea where I stand
numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage
resting 3.5 to 4mins between sets
31.5 x5
45 x 5
59 x 5 - hard
71 x 5 - tough. left hand harder, a few mm short of fullclosed
79 x 5 - very hard. left hand unable to close all the way
83.72 x 5 - failed right hand
5% dropoff to the closest figure roudned down -
left - 64 - x5, x5, x3
right - 79 - x4, 64x10sec ISO hold
ISO hold 56 x40secs both hands, that was painful!
just a testing workout, I can only get better from here
Chalk certainly helds, as it gets a bit slippery after a while.
coolcolj
New member
clips from yesterday
right click on each clip and save before watching to avoid errors!
FullOlysquat 335lbs x3
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlySquatPR_335x3_22March04.mpg
293lbs Clean deadlift off a 2inch block, plus shrug and lowered into a 28second ISO hold an inch off the floor - clip is cut off though, ran out of memory
http://www.members.optushome.com.au...shrug+ISOhold_2inchblock_293lbs_22March04.mpg
right click on each clip and save before watching to avoid errors!
FullOlysquat 335lbs x3
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlySquatPR_335x3_22March04.mpg
293lbs Clean deadlift off a 2inch block, plus shrug and lowered into a 28second ISO hold an inch off the floor - clip is cut off though, ran out of memory
http://www.members.optushome.com.au...shrug+ISOhold_2inchblock_293lbs_22March04.mpg
Lord_Suston
New member
you quit way too early on that fourth rep, you went up fast, stuck a little and just gave up. You had it easily
super_rice
New member
great job CCJ. i like the way you train, very scientifically sound, not just "balls to the wall" all the time. it's obvious a lot of thought has been put into it, and tracing back, tbe results show.
btw, i'm trying out very slowly to do some cleans. my god my form is disgusting
btw, i'm trying out very slowly to do some cleans. my god my form is disgusting
coolcolj
New member
Yeah I have a huge sticking point, I dunno I just didn't have it yesterday to strain. My main weakness
Super_rice - thanks, there is a method behind the madness
just have to start drilling with just the bar for a few weeks, and rember that traps and hips power the bar, and not the arms, keep em loose.
Super_rice - thanks, there is a method behind the madness
just have to start drilling with just the bar for a few weeks, and rember that traps and hips power the bar, and not the arms, keep em loose.
super_rice
New member
i'm jerking the bar up with the hips too much i think. i can't seem to get the bar very high with the traps only, without pulling with the arms.
hey, were those "bounds" a one time exercise? you posted one video and have not really mentioned it since
hey, were those "bounds" a one time exercise? you posted one video and have not really mentioned it since
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