Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Friday 26th March - Ivanko SuperGripper Workout - evening

did this a few hours after the above lower session

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Warmups - resting 2mins between sets
31.5 x 5
45x5
54x5
70.8 x 2
---
rest 4 mins, 1min 40secs between hands

83.72 x5
91.1 x 5 - left hand hard
100.3 x 5 - New PR!! +16.58
right hand, a few mm short of closed, left hand 1 cm short of closed.

10% dropoff
89.25 x 5
89.25 x 5 - right hand a few mm short, left hand half a cm short

70% of above Settings ISO holds
64.6 x 40secs - outter grip
same settings using inner grip (92.41) - both hands failed at 30-35 secs, left hand not fully closing the gripper

COOLDOWN - 31.5 x 12 each hand, holding the closed position for a second or so each rep

Anyway still trying things out. Since its a new exercise gains will be fast off course
The new grip tape helps as well, but still find I need to use the free hand to stabilise the gripper for best closing power.
Next session will be all ISO holds I think.

 

[coolcolj]

As far as the SuperGripper training goes, I'm going to treat it as seriously as the rest of my training - LOL

Well I think in future I'll be cycling between heavy regular reps, 40sec ISOs, high reps, and then 9sec ISOs. Might even have some speed/power sets

Once I can close the top setting of 350lbs or so for 5 reps and hold it closed for 20-30secs then I can ease off

 

[coolcolj]

Tuesday 30th March - Cycle 1 Get Stronger - Week 8 - Day 1 - Upper1 Strength - Afternoon

Interesting workout, it's been 1 week since I have done any upper body stuff, and 2 weeks since this workout - so I haven't done any rows, bench or curls in 2 weeks, yet still got PRs. Weights didn't feel heavy either relatively speaking.

Workout time - 1.5 hours
Workout rating - 8.5/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on


14 inch grip Bench

Warmups - Pushup against wall x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO, 185x3+5sec ISO, 225x1

Rotation 1) - 255lbs x 2.5 New 2RM PR!!

5% of (15%BW+load) dropoff
Rotation 2) 240lbs x 2
Rotation 3) 240lbs x 2
Rotation 4) 240lbs x 0.5 --> felt heavy taking it off the pins

Cooldown - 20inch grip - 95x15

I just struck a brick wall at the sticking point on the 3rd rep with 255lbs.
Would have been nice to get it - would have been a 10lb PR from 2 weeks ago, but when you consider the fact I haven't benched at all since then, I can't complain
Also the warmups for Ticep Extension ISOs, probably sapped the 5-10lbs of extra force I needed to bust though.
All the warmups felt somewhat light interestingly enough.
Anyway I think 265 is easily in the bag (without a bounce), same for 275, maybe I can get 285. But I'd like to hit 295 the next time I max out. I figure once I can crank out 5 reps with 255lbs I'll be there. Triceps still the main weakpoint, also need more explosiveness.

Think I will do more ISO for bench this microcycle. Also the 20inch grip felt good on the cooldown set, maybe I will try benching with that grip in the future to see what I can get on it. Same grip as my Military press and jerk.


Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 3 reps then 5 sec ISO hold in contracted position 40kg, 55, 65, 80, then 85kg x1

ISO hold in contracted position, terminated once handle separated from body
Rotation 1) 85kg x 16secsNew PR!!

5% of (15%BW+load) dropoff
Rotation 2) 80kg x 20secs --> held too long
Rotation 3) 80kg x 16ecs
Rotation 4) 80kg x 12secs

Cooldown - 45kg x12

Up from 70kg x 30secs, been a while since I did these too.


Dumbell Lying Tricep Extensions - Parallel Grip

Warmup - 5sec ISO holds - 30lbs, 45lbs, 55lbs

ISO hold at sticking point
Rotation 1) +55lbs x 30secs New PR!!

5% of (6%BW+Weight) Dropoff -
Rotation 2) 50lbs x 30secs
Rotation 3) 50lbs x 25secs

Cooldown - Rotating style 15lbs x15

Up from 45lbs x 40secs. Triceps were aching something fierce, especially on the 3rd set!


Standing Dumbell Curl

Warmup - 5sec ISO holds - 30lbs, 45lbs, 55lbs

ISO hold at sticking point
Rotation 1) 50lbs x 15secs New PR!! +5lbs

5% of (6%BW+load) dropoff
Rotation 2) 45lbs x 15secs
Rotation 3) 50lbs x 10secs ---> picked up wrong dumbell....

Cooldown - 15lbs x12


Bits and Pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x5 rest - 3mins

27.5lbs x 14 New PR!! +2.5lbs

5% of (6%BW+load) dropoff
25lbs x 8

external rotors are pretty darn strong now


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

50kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Shoulder dislocate pec stretches with staff and then light bands

 

[coolcolj]

Bench PR clip from today

Closegrip(14inches) 255lbs x2

right click on clip and save before watching to avoid errors!

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_14inchGripBenchPR_255x2_30March04.mpg

 

[delldell2]

Good job. It's amazing how quickly you wipe out. The difference just between the first and second rep...if someone just saw the first rep, they'd think you'd do 5. It looks like you press in an angle like /...not quite a j curve. Why not straight up? For triceps, have you tried tate presses?

 

[coolcolj]

Its strange, but every rep I did yesterday wasn't hard, even though the weight is heavy for me, I had to put effort into it, but it felt light just slower than a light weight. Strange feeling. All the more suprising when you consider I haven't benched at all in 2 weeks!

yeah I've always been like that, not much of a repper, but when I do gain reps, it means my strength has jumped a bit

I just go with the flow, its easier for me to press like that, if I press staright up, its much harder for me, I feel alot of pressure or something on the front delts. I pressed some of the the 240lb reps straight up and they felt harder.
It doesn't matter either way, as long as I get stronger.

I have tried Tate presses in the past and they only hit the outer triceps, need something to load up the whole complex for now

 

[coolcolj]

Well one thing is for sure, all my strength gains have been pretty functional

There is this big roll of plastic sheeting that sits in a deep 1m high wooden cupboard that I need to pull out vertically to take it out. This is at my part time job, when I need to replace a roll on a machine.
A few months ago, I would need to use two hands and struggle to get it out.
This morning I pulled it out with one hand, and fairly easy too!
I guess the grip work helps too

Yep the gripwork after 2 sessions on the Ivanko Supergripper is already noticable.

 

[coolcolj]

Thursday 1st April - Cycle1 Get Stronger - Week 8 - Day 2 - Lower Strength - afternoon

Ok workout, Olys really tired me out too much for the main workout. I think I will drop snatches, I'm not too good at em. I can then concentrate on pulls, clean and jerks. But I might have to put olys on their own day to shorten the workouts.

Workout Rating - 7/10
Workout time - 2.25 hours

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

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 3 sets of warmup stuff

rest - 2-3mins

Powersnatch + 3 overheadsquat - 89lbs
Powersnatch + 2 overheadsquat - 109lbs
Powersnatch + overheadsquat - 121lbs - dumped OHS at the bottom
Powersnatch + 3 overheadsquat - 121lbs
Powersnatch + 2 overheadsquat - 131lbs x 2sets
Powersnatch - 131lbs x2

Well still wobbly as hell on the heavier stuff, but 131lbs is the highest I have overheadsquatted. Oh well, last time I do these.


Rotating between each exercise

rest - 3mins 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, 185x5, 225x5, 275x3, 315x1

Rotation 1) 345lbs x2

5% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x2
Rotation 3) 315lbs x2
Rotation 4) 315lbs x2
Rotation 5) 315lbs x1

Seems to have gotten weaker on fullsquats? or the olys tired me out, not sure.

Clean Deadlift + Shrug ISO hold - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3+5sec ISO, 293lbs x 1+3secs ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 313lbs x 23secs New PR!! +20lbs

5% of (50%BW+Load) Dropoff
Rotation 2) 293lbs x 23secs
Rotation 3) 293lbs x 23secs
Rotation 4) 293lbs x 23secs
Rotation 5) 293lbs x 21secs

Well grip just hung on on the 313lbs set, +20lbs too, so the Ivanko Supergripper work is paying off
Grip solid on the rest of the sets, which was slipping real bad 2 weeks ago.

Lat Machine Situp ISO Hold
Warmup sets - BW x 10sec ISO+5reps, 25lbs x10sec ISO+3 reps, 45lbs x10sec ISO+1rep

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 70lbs x 22secs New PR!! +5lbs

5% of (47%BW+Load) Dropoff
Rotation 2) 60lbs x 22sec
Rotation 3) 60lbs x 22sec
Rotation 4) 60lbs x 20sec

Goal is 140lbs, halfway there

Bits and Pieces

Cooldown fullsquats
95 x12

Flatback GoodMorning Stretch ISO hold
95lbs x25secs --> started at 45 degrees, and ended at parallel onto the pins as fatigue kicked in

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

 

[coolcolj]

Friday 2nd April - Ivanko SuperGripper Workout

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Using free hand to brace the gripper

warmups - rest 3mins, 1min 40secs between hands
31.5 x8
48.7 x5
70.8 x3
91.1 x2
100.3 x 1

----- rest 4mins, 2mins between hands
104 x 8+1 New PR!! +3.7lbs +3 reps
5mm short on both hands on 9th rep, had to use more effort on the left side to shut the last 5mm.

6% dropoff
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 4+2 - right hand 5mm short on 5th and 6th reps, left hand all 5mm or so short

ISO hold with thumb lock, arms straight, no free hand brace(70% of above)
70.8 x 40secs - ouch! both hands just held on.

Cooldown - 31.5 x 15 (using thumb against gripper handle)

Moving on up

 

[coolcolj]

Back progress pics

been hovering around 220lbs since last week.
I don't train specifically for size, but I have gotten bigger, up 6 lbs or so from end of last year, about 2+ months. Bodyfat about the same too

Mostly in the triceps, delts, legs and hips. Spinal erectors as well but not that easy to see in the pics. Also the cuff muscles in the back are up in size too, as I have been bombing them hard, and their much stronger - just under the rear delts - look closely and you can see they stick up more, flush with the rest of the back instead of a hollow

Note the spot on my upper back where the bar goes when I squat

http://www.members.optushome.com.au/coolcolj/Back/CCJ_ProgressPic_Comparo_2April04.JPG