Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 2nd May - Cycle 1 Get Stronger - Week 13 - Day 1 - Lower Reactive/SpeedStrength - Microcycle 4 - workout 2

Productive but So-So session. Crappy sleep last night, damn explosions going off in the middle of the night and a certain 3 year old running around downstairs...
Long session.

Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2.5 hours

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx3 normal, and 6 twisted to each alternating sides.
Low ankle jumps - 3x10secs

Olys

rest - 1.5 to 2mins

4 sets with the bar of warmup stuff - hang powercleans, frontsquats and powerjerks, powersnatch and overhead squats

PowerClean + Powerjerk + HangPowerClean + PowerJerk - 111lbs x 3sets
SquatClean + HangSquatClean+PowerJerk - 155lbs
PowerClean + HangSquatClean+PowerJerk - 155lbs
PowerClean + PowerJerk - 175lbs
SquatClean + PowerJerk - 175lbs

Form much better than last session, nice and snappy.

Rotating between each exercise

rest - 30secs to 1 min for warmups. 3mins between each exercise after warmups.

WaveLoaded Divebomb Speed Full Oly Squat - in Oly Shoes - RAW
Warmup sets - 95lbs x3, 165lbs 4x3 --> each set getting faster

63% of (85%BW+1RM) + 51% of (85%BW+1RM)
Rotation 1) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 2) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 3) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 4) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 5) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 6) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 7) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3
Rotation 8) 165lbs x 3 - rest 3mins - 1 Fullsquat Jump + 100lbs x 3

Yeap - 16 sets of speed squats, and I didn't even slow down by the end, had people waiting so I stopped after 8 sets of each. I did these non-lock style on the lighter of the sets, and pulled my feet up slightly as I dropped into the bottom on the heavier one.

Low Decline Situp ISO Hold
Warmup sets - BW, 25lb, 45lbs, 75lbs, 105lbs

Dumbell on chest - I lean back where my torso is at parallel, and Hold
Rotation 1) 110lbs x 9secs New PR!!
Rotation 2) 110lbs x 7secs

5% of (47%BW+Load) Dropoff
Rotation 3) 100lbs x 9 secs
Rotation 4) 100lbs x 9 secs
Rotation 5) 100lbs x 9 secs

Same as the Lat Machine situp ISO holds, but done on a slight decline unit.
Weight was slightly too light, but they tore my abs! I stopped due to pain tolerance.

Reverse Back Extension ISO HOld
Warmup sets - each for 5sec Holds - BW, 25lbs, 35, 50

Rotation 1) 70lbs x 16secs
Rotation 2) 70lbs x 10secs
Rotation 3) 70lbs x 10secs
Rotation 4) 70lbs x 10secs
Rotation 5) HyperExtension ISO - 90lbs x 30secs

None of these were near failure. I stopped em due to discomfort. Wish I had a proper reverse hyper unit to do em on. Did a set of ISO hypers at the end.
certainly loads up the posterior chain is a different way - more on the knee side of the hammie and erectors, while the reverse style hits the hip side of the hams, glutes and erectors different.

Bits and Pieces

Cooldown fullsquats
100lbs x12

Reverse Back extensions
BW x 12

RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute

 

[coolcolj]

Tuesday 3rd May - Ivanko SuperGripper Workout

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

Warmups
warmups - rest 2mins
10 rubber band finger extensions between sets

31.5 x8, x3
48.7 x5, x3
64.6 x3, x2
79.4 x2, x1
96 2x1

then rest 3mins

----- rest 6mins, 3mins between hands
10sec finger extension ISO holds between sets

100.3 x 9+1(5mm short) - left hand New PR!! +1rep

4% dropoff
96 x 9
96 x 7+1(5mm short) - left hand

Cooldown - 31.5x15 using thumb on handle and non-lock,
Finger Extensions with rubber band x20

Did these pretty late at night, quite tired, so not the best.
Non-lock style does make it harder, since I ahve to control it rather than let it spring back to the stop, I might try doing the main work sets like this now.

 

[coolcolj]

Tuesday 4th May - Cycle 1 Get Stronger - Week 13 - Day 2 - Upper 2 SpeedStrength/Reactive 10% FATIGUE TOLERATION

Damn long session!
Again with all the speed work I was not even close to slowing down after so many sets, except on chins where I actually "failed" before I slowed down!
What the hell is going on here - I was actually getting faster as the sets progressed, even with 5 rep sets!
I think the only real way to measure speed dropoff is using a Tendo FitroDyne or MicroMuscle Lab rather than measure set time, these measure concentric speed and power.

Bodyweight at gum - 222lbs, in oly shoes 225+lbs
Workout time - 3+ hours
Workout rating - 8/10

Warmup

Did my usual general warmup with a 25lb bar, a few reps of, RDL+shrug, slow hang powercleans, military press, goodmorning, behind the neck snatch grip press, hang powercleans

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 3 normal + 6 twisting to alternate sides

6HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Dip

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

Speed Standing Military Press in Oly Shoes

ISO held at sticking point
Warmups - 45x5+5sec ISO, 75lbs x3+5sec ISO, 95lbs x3+5sec ISO, 115x3+5sec ISO, 135x2+5sec ISO, 125x2

66% of (15%BW+1RM) Up and down as fast as I can
Rotation 1) 115bs x 5 - 7.13secs Set time

10% of (15%BW+Weight) Dropoff -
Rotation 2) 100lbs x5
Rotation 3) 100lbs x5
Rotation 4) 100lbs x5 - 5.73 Set time
Rotation 5) 100lbs x5 - 5.86 Set time
Rotation 6) 100lbs x5 - 5.12 Set Time
Rotation 7) 100lbs x5
Rotation 8) 100lbs x5 - 6.06 Set time
Rotation 9) 100lbs x5
Rotation 10) 100lbs x5 - 5.66 Set time
Rotation 11) 100lbs x5

Cooldown - Bar x12

I stopped on set 11, and I was still going fast! Infact the first set was the slowest by far, and I started to feel tired halfway thorugh, but yet the set time was getting lower! And then next set I got a 2nd wind, and feel fresh and went even faster!!!
The warmup could have been better. Probbaly should have did a few fast sets with lighter weight to get into the groove.

Speed Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x8, 50x5, 60x5, 65x3, 70x3, 80x3, 90x3 then BW x2, BWx1

Up and down as fast as I can
Rotation 1) BW(225lbs) x5 -> 7.47 secs Set time
Rotation 2) BW x5
Rotation 3) BW x5 - 7.07 Set time
Rotation 4) BW x5
Rotation 5) BW x5 - 7.2 Set time
Rotation 6) BW x5 - 7.1 Set time
Rotation 7) BW x5
Rotation 8) BW x5 - 7.26 Set time
Rotation 9) BW x5 ---> failed, chin only level with bar on last rep.

Cooldown - Chin grip Pulldowns - 40kg x10

Firstly chins aren't the easiet exercise to do, and since I can only do +45lbs x4, bodyweight is still sufficiently heavy, especially for 5 reps, and yet I blasted up and down like a piston for 9 sets of 5! I actually failed before I even started to slow down - chin not over the bar on the last rep - just level.
Not quite sure what to think...

Explosive Tricep Dips - all the way down

Warmups - Lockout hold - 10secs, BWx1, BWx3singles, +25lbs x3, +45lbs x3,

Down fast and explosive up
Rotation 1) BW(225lbs) + 45lbs x 5 -> 7.12 secs Set time

10% of (85%BW+Weight) Dropoff -
Rotation 2) +20lbs x5
Rotation 3) +20lbs x5
Rotation 4) +20lbs x5
Rotation 5) +20lbs x5
Rotation 6) +20lbs x5
Rotation 7) +20lbs x5
Rotation 8) +20lbs x5
Rotation 9) +20lbs x6
Rotation 10) +20lbs x6
Rotation 11) +20lbs x6

Intially I started doing these like a speed set, but then decided to concentrate on blasting up as hard as I could, to help my bench lockout power. Again like the press I stopped these on set 11, where speed was still nowhere near slowing down on the concentric!


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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x8, 20lbs x4+5sec ISO, 30lbs x1+5sec ISO

Stretched Range ISO
1) 35lbs x 50secs New PR!!

10% of (6%BW+Weight) Dropoff --> 2) 25lbs x 50secs 3) 25lbs x 50secs 4) 25lbs x 30secs Cooldown - 10lbs x10

Did these facing away from the machine to load up the stretched part of the ROM

Single arm, Lying on side bent over Lateral
1) ISO 20lbs x 29secs New PR!!

10% of (6%BW+Weight) Dropoff --> 2) 8kg x 29secs 3) 8kg x 29secs 4) 8kg x 24secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Overhand Grip
BW x 1min

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1min 20secs

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

Shoulder Dislocates pec stretch with light bands and wooden staff

 

[coolcolj]

clips from today

right click and save before viewing to avoid errors!

A few sets of the Speed Military presses - firsts et of 115x5 and then 2 of the 100x5 sets - way faster!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SpeedMilitaryPress115x5_100x5_3May04.mpg

3 sets of the Speed chins, first slower set and 2 of the faster middle sets. BWx5.
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SpeedChins_BWx5_4May04.mpg

 

[super_rice]

some asshat bumped into your tripod.

i thought you were done with the speed work, and going through another max strength cycle?

 

[coolcolj]

some asshat bumped into your tripod.

i thought you were done with the speed work, and going through another max strength cycle?

Not a tripod, I had the camera on the plate stack rack

This is part of strength work
Since I can now grind a bench through 5secs, meaning I'm fairly balanced in strain and speed. It was time to introduce some speed work. I train qualities on a as needed basis. And I wasn't in the mood to lift heavy anyway.

anyway I did the fatigue dropoffs wrongly yesterday.....hense the high volume...

I've been told that the dropoff is too high for magnitude/speed work. Recommended, is a fatigue drop-off of 2-3% for rate work, 3-4% for magnitude(speed) work and 5-6% for duration(strength) work...each when working out every 4 days. So that would mean 6% for a magnitude/reactive fatigue toleration workout.

And in future for speed/power/reactive work I will couple a vertical jump, explosive pushup, or smith machine press/bench throw etc after each rotation to monitor fatigue, ie when the height drops a certain amount I stop - in this case 6% with yesterday's

 

[super_rice]

i always try to follow what you say, CCJ, but you lost me there.

you know, there comes a time where the science end of it... well, ends, and it's just lifting the weight eh? food for thought. sorry bout attempted thread hijack attempt

 

[coolcolj]

i always try to follow what you say, CCJ, but you lost me there.

you know, there comes a time where the science end of it... well, ends, and it's just lifting the weight eh? food for thought. sorry bout attempted thread hijack attempt

Nothing to do with scientific or not. I regulate all my workout volumes by using % dropoffs depending on what I am doing
I'm sure you ahve noticed that by looking at my workouts

 

[coolcolj]

Friday 7th May - Cycle 1 Get Stronger - Week 13 - Day 3 - Lower StartingStrength - Microcycle 4 - workout 3

I was supposed to do this workout yesterday, but my body was still midly sore, especially my lats, and I had a really sore throat!
I thought maybe the last workout pushed me into an overtrained state, but the sore throat flared up out of nowhere 2 days after the last workout, so maybe its a viral infection or something. Anyway I felt pretty decent today, sore throat mostly gone.

Squats felt heavier than last week, but deadlifts felt much lighter.
Right forearm tendon on the inner elbow side has tendonitnus. I suspect the combo of gripper stuff and work has made it so. Will take it easier on the Ivanko Gripper

Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8.5/10
Workout time - 2.25 hours

Warmup

Did my usual general warmup with a 25lb bar, a few reps of, RDL+shrug, slow hang powercleans, military press, goodmorning, behind the neck snatch grip press, fullsquat press, hang powercleans + powerjerks

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx2 normal, and 8 twisted to each alternating sides.
3)Low Ankle Jumps 3x15

Olys

rest - 1.5 to 2mins

Few sets with the bar of warmup stuff - hang powercleans, frontsquats and powerjerks, powersnatch and overhead squats

The same for 89lbs. And then some powercleans and squatcleans with 155lbs


Rotating between each exercise

rest - 30secs to 1.5 mins for warmups. 3mins between each exercise after warmups.

Concentric Oly Squat - in Oly Shoes - RAW
Warmup sets - all with a slight pause at the bottom Bar x8+3sec ISO, 95x5+ISO, 135x5+ISO, 185x5+ISO, 225x3+ISO the rest done concentric style - 255x2, 285x1, 325x1. Also did frontsquats before each warmup set with the same weight, all with slight pause at the bottom - 95x3+ISO, 135x3+ISO, 185x3+ISO, 225x2+ISO

Power rack pins set about 1-2 inches above rock bottom - lowered under moderate control, rested on pins and then relaxed for 4secs before exploding up
Rotation 1) 355lbs x 1 New PR!! +10lbs 365xMISS

5% of (85%BW+Load) Dropoff
Rotation 2) 325lbs x 1
Rotation 3) 325lbs x 1
Rotation 4) 325lbs x 1
Rotation 5) 325lbs x MISS

355lbs went up nice and solid.
Cracked 365lbs off the pins, but stalled 3inches up at the sticking point, gave it a bit of a fight and felt like if someone gave it a nudge I may have gotten it. I think I can nail it next time I do these.


Concentric Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - all paused as below 155lbs x3, 205lbs x3, 243x3, 293x3, 313x2, 343x1 just pulled a couple of inches of the floor

After first rep, lowered under moderate control RDL style, rested on platform and then relaxed for 4secs before exploding up
Rotation 1) 343lbs x 5 New PR!!

did some hang powercleans with the bar before each set to "warmup"
Rotation 2) 343lbs x 4
Rotation 3) 343lbs x 3 --> 5% fatigue dropoff achieved -2reps

Felt much lighter than last week's 323lbs x6


Concentric Lat Machine Situp
Warmup sets - all paused as below - BWx3, 25lbs x3, 45x3, 65x3, 85x3, BWx3, 45x2

Dumbell on chest - I lean back under moderate control and relax for 4 secs supported by a bench where my torso is at parallel, and then explode up.
Rotation 1) 105lbs x 8 New PR!! +20lbs
Rotation 2) 105lbs x 6
Rotation 3) 105lbs x 4 --> 5% fatigue dropoff achieved -4reps, so 8% actually

Not too hard. Obviously my core ain't too weak now


CooldDown and ISO stretches

Cooldown fullsquats
135lbs x12

RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Reverse Back extensions
BW x 12

Layed over swissball to stretch up the lower back for a minute

 

[Becoming]

keep up the good work man... are you going to do any OI work soon? if so could you video some of it for me?