Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Waveloaded Explosive/Speed squats clip from today

right click and save before viewing to avoid errors!

http://www.members.optushome.com.au...veloaded_SpeedOlySquats_225-175x3_13May04.mpg

 

[Lord_Suston]

CoolCOlJ- I can barely read your journals anymore, so god damn technical,lol... IS there a certain goal you are aiming for??? You gonna compete soon as well?? And why the dive bomb squats why not, hop squat or rebound jumps off height??

 

[coolcolj]

Goal of this cycle is to get stronger. Compete in what? Olylifting? Probbaly not.
Technical? Hardly
Just want to put everything down so you know exactly how everything is calculated etc

These squats are for helping to improve my leg strength, neural recruitment etc.
I'm not doing depth jumps and other things like that in this cycle because they not part of the cycle goal, getting stronger. But I will do them in later training cycles
And landing from a vertical jump does the same thing as an altitude drop anyway

 

[coolcolj]

Sunday 16th May - Cycle 1 Get Stronger - Week 15 - Day 1 - Upper 2 Strength - Microcycle 4 - workout 2

Pretty average session today. I only had 4.5 hours sleep last night, and I tried to snatch an hour's nap before the session, but it didn't help much.
Blood sugar was rather unstable too!
Also been 2+ weeks since I have done any of these exercises.
Gonna sleep like a baby tonight

Bodyweight at gym - in oly shoes 224lbs
Workout time - ?
Workout rating - 6/10

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, 89lbs x3+5sec ISO, 109x3+5sec ISO, 129x3+5sec ISO

controlled
Rotation 1) 155bs x 7.5

5% of (15%BW+Weight) Dropoff -
Rotation 2) 145lbs x7
Rotation 3) 145lbs x5

Cooldown - Bar x12

Someone was using the powerrack so I warmed up on the bumpers, cleaning them up. Then worked in with the guy, damn gym needs another powerack!
Anyway I could have grinded the 8th rep with 155lbs for a PR, but didn't feel like doing so for obvious reasons. Also did more controlled than my last PR of 155x7, so it was harder.

Chins - 12 inches between hands

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

Controlled
Rotation 1) BW(224lbs) x10 New PR!!
Rotation 2) BW x8
Rotation 3) BW x7

Finally hit 10 reps with bodyweight, was hard work though.


Tricep Dips - all the way down

Warmups - Lockout hold - 10secs, BWx2, BWx3+5OI, +25lbs x3+5OI, +45x1

Oscillatory Isometric
Rotation 1) BW(224lbs) + 45lbs x 25secs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x 25secs
Rotation 3) +32.5lbs x 25secs
Rotation 4) +32.5lbs x 19secs

Big pump in the pecs and triceps!


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

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+3sec ISO

Stretched Range ISO - facing away from the machine
1) 40lbs x 35secs New PR!!

5% of (6%BW+Weight) Dropoff --> 2) 37.5lbs x 27secs 3) 25lbs x 28secs

Stuffed up on the 2nd set, didn't go to 35secs....

Single arm, Lying on side bent over Lateral
1) ISO 25lbs x 23secs New PR!!
2) 22lbs x 27secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Overhand Grip
40kg x 1+min

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

Free Motion Pulley Delt Stretched ISO hold
70lbs x 1min each side

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Wednesday 19th May - Cycle 1 Get Stronger - Week 15 - Day 2 - Lower Fatigue Toleration - Microcycle 4 - workout 5

A subpar workout to end a horrible week - low sleep, poor diet and too much stress!
I am annoyed at myself for letting myself fall down to this level, and I was on a roll! :swear:
In hindsight I should have done this workout yesterday like I was supposed too. ANyway not much of a fatigue toleration workout, hardly any sets...

Bodyweight - 222lbs at the gym
Workout Rating - 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, squatcleans and powerjerks

The same for 89lbs. And then some powercleans with 155lbs which were just awful!


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 - Bar x8+3sec ISO, 95x5, 135x5, 185x5, 225x3
Also did frontsquats after each warmup set with the same weight - Barx5, 95x3, 135x3, 185x3, 225x2+ISO
concentric style - 255x2, 285x2, 315x1, 335x1

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) 365lbs x MISS

10% of (85%BW+Load) Dropoff - 355 1RM
Rotation 2) 300lbs x 1
Rotation 3) 300lbs x 1
Rotation 4) 300lbs x 1
Rotation 5) 300lbs x MISS

Man I wanted 365lbs so badly gave it a fight but it wouldn't budge at the sticking point. 335 done during the warmup made me work, so the signs weren't good. Funny last week I was able to do 325lbs for 4 sets before dropoff...
All the 300lb sets felt heavy as hell!

Concentric Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - all paused as below 205lbs x3, 243x3, 293x3, 323x2, 323xjust pulled a couple of inches of the floor, 243x3

After first rep, lowered under moderate control RDL style, rested on platform and then relaxed for 4secs before exploding up
Rotation 1) 353lbs x 5 New PR!! +10lbs

10% of (50%BW+Load) Dropoff
did some hang powercleans with the bar to "warmup" before each set
Rotation 2) 303lbs x 3


Felt a lot heavier than 343x5 last week, also tweaked my lower back a bit too, probbaly why my body shutdown so quickly on these and squats...

Concentric Lat Machine Situp
Warmup sets - all paused as below - BWx3, 25lbs x3, 45x3, 90x3, 45x3

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) 115lbs x 5 New PR!!

10% of (47%BW+Load) Dropoff
Rotation 2) 90lbs x 5
Rotation 3) 90lbs x 5
Rotation 4) 90lbs x 5
Rotation 5) 90lbs x 5
Rotation 6) 90lbs x 5
Rotation 7) 90lbs x 4

These were strong at least


CooldDown and ISO stretches

Reverse Back extensions
BW 3x10

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

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

 

[coolcolj]

clips from today

right click and save before viewing to avoid errors!

Concentric Clean deadlift PR 353lbs x5. Hear the horrid bent bar squeak....
http://www.members.optushome.com.au/coolco...x5_19Mayl04.mpg

Concentric OlySquat miss with 365lbs
http://www.members.optushome.com.au/coolco...ISS_19May04.mpg

 

[coolcolj]

Friday 21st May - Cycle 1 Get Stronger - Week 15 - Day 3 - Upper1 Strength - Microcycle 4 - workout 3

Well my poor sleeping habits have official caught up to me! Strength has gone way down. While I am not overtrained, or feel like it, the alarm bells are ringing loud and clear!!!

Bodyweight at gym - ?
Workout time - 1hour 45 mins
Workout rating - 4/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


14 inch grip Bench - no arch or leg drive

Warmups - Pushups against leg press seat x8, ISO held at sticking point for 3secs - 45lbs x8+ISO, 95x5+ISO, 135x5+ISO, 165x5, 195x3,

Rotation 1) - 225lbs x 5 -2 reps!!

5% of (15%BW+load) dropoff
Rotation 2) 210lbs x 5
Rotation 3) 210lbs x 4
Cooldown - 20inch grip - 95x15

Not much to say other than ouch! Even one set less before dropoff...

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx8, 25lbs x5, 45lbs x5, 70lbs x5, 90lbs x5, 115lbs x4

Assuming bar weighs 20lbs
Rotation 1) Bar+135lbs x 6 -1 rep!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+125lbs x 6
Rotation 3) Bar+125lbs x 5
Cooldown - 45x15

Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - ISO held at sticking point for 3secs - 2kgx8, 5kgx8, 8kgx5+ISO, 30lbs x5+ISO, 45x3+ISO, 55x1+ISO

ISO hold at 90 degrees
Rotation 1) 60lbs x 30secs New PR!! +10secs

5% of (6%BW+Weight) Dropoff - did these single armed
Rotation 2) 55lbs x 30 secs
Rotation 3) 55lbs x 26 secs
Cooldown - Rotating style - 5kg x 15

Interesting I got stronger here
Did the 55lb sets single armed since, the gym is missing a dumbell...


Standing Dumbell Curl

Warmup - ISO held at sticking point for 3secs - 2kgx8, 5kgx8, 8kgx5+ISO, 30lbs x4+ISO, 40x3+ISO, 50x1+ISO

ISO hold at 90 degrees
Rotation 1) 55lbs x 16 secs

5% of (6%BW+load) dropoff
Rotation 3) 50lbs x 16 secs
Rotation 3) 50lbs x 16 secs
Cooldown - Rotating style - 5kg x 15

No change

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x4, 30x1

35lbs x 9 -3 reps!!
20lbs x12


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Parallel VGrip
40kg x 1min

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

Free Motion Pulley Delt Stretched ISO hold
70lbs x 1min

Shoulder dislocate pec stretches with wooden staff

 

[coolcolj]

Tuesday 25th May - Cycle 1 Get Stronger - Week 16 - Day 1 - Upper 2 - Microcycle 4 - workout 4

Average session, blood sugar was erratic. Felt better than previous workouts though, but still back to 100% yet. Too much on my mind

Well my parents were having a party which I went to after the workout, and got many comments from relatives and such about how I'm getting bigger everytime they see me
I guess I don't really notice it myself or feel it.

Bodyweight at gym - in oly shoes 224lbs
Workout time - ?
Workout rating - 7/10

Warmup

Did my usual general warmup as described before

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 3 normal + 8 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

3 ISO held at sticking point
Warmups - Barx8+5sec ISO, 75lbs x5+ISO, 95lbs x5sec+ISO, 115x3, 135x3, 155x8secs - just held at the bottom

Rotation 1) 155lbs x 7
Rotation 2) 155lbs x 5

Cooldown - Bar x12

Stalled on prersses, time to change things up

Chins - 12 inches between hands

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

Rotation 1) BW(224lbs) +10lbs x8 New PR!!
Rotation 2) +10lbs x7
Rotation 3) +10lbs x6


Tricep Dips - all the way down

Warmups - Lockout hold - 10secs, BWx2, BWx3, BWx3 (faster), +35lbs x3, +55lbs x1

Rotation 1) BW(224lbs) + 55lbs x 9 New PR!! +1rep
Rotation 2) +55lbs x 8
Rotation 3) +55lbs x 6


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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x5,
20lbs x12, 10lbs x15


Single arm, Lying on side bent over Lateral
1) ISO 25lbs x 37secs New PR!! +14secs
2) 22lbs x 31secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - V Parallel Grip
40kg x 1min

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

Free Motion Pulley Delt Stretched ISO hold
70lbs x 1min each side

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Thursday 27th May - Cycle 1 Get Stronger - Week 16 - Day 2 - Lower General - Microcycle 5 - workout 1

Been a week since I have worked my lower body.
Ok workout, not great, but the fact I powersnatched a PR, means my CNS is not too shabby, even though it took me ages to get to sleep last night, hense I didn't get as much sleep as I would have liked.

Work capacity is really down overall as well.

Bodyweight - ?
Workout Rating - 7/10
Workout time - 1.5+ hours

Warmup

Did my usual general warmup with a 25lb bar as before

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

Shoulder dislocates with wooden staff and some overheadsquats

Olys

rest - 1.5 to 2mins

Bar x 2 sets of warmup stuff - hang powercleans, frontsquats, squatcleans and powerjerks.
Bar x 1 set of high hang powersnatches, and then full squat snatched the last few reps without even thinking about it - strange

Powerclean + 2 x HighHang squatclean + 2 x PowerJerks - 89lbs
Powersnatch + Highhang Powersnatch - 89lbs
Powersnatch with a reset - 89lbs x2, 109x2, 129x2, 143x2, 153x2 New PR!!

It's been a few months since I have done any powersnatches with decent load, and what do you know, I finally managed to double my old 1RM on powersnatches! I didn't go all out, had some more in me, so I figure I am good for 170-180lbs. It's a good sign my power levels are up.
Form wasn't that great either, still pulling of the floor too quickly and with bent arms - oh well - but the lockout felt really strong and stable, a first for me. Hamstrings were aching a bit

Rotating between each exercise

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

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x5+3sec ISO, 135x5+ISO, 185x5, 225x5, 275x3, 315x1

Rotation 1) 335lbs x 4.5 --> dumped New PR!! +1rep

4% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x 2.5

I had the 5th rep of 335lbs, but I keeled forward on the way up, and got put into a good morning position, and then when I went to dump it, found out I had the pins set one notch too low...arghhh lucky I was able to GM it down lower without hurting myself
Would have been a 20lb 5RM PR - once I can get 6 reps with 335lbs I should be able to hit 405lbs I think. Also was sitting much further back than I normally do, maybe those concentric squats off pins haved change my form or maybe the powersnatches - probbaly why I keeled forward

Hyper Extension ISO Hold
Warmup sets - BW x10secs

Rotation 1) +120lbs x 30 secs
Rotation 2) +120lbs x 30 secs

I figure these are like doing a stretch range GHR, certainly fries my hams.
Didn't go all out on these and not too hard.

Concentric Lat Machine Situp
Warmup sets - BWx8, 25lbs x5, 45x5, 75x5

Dumbell on chest - I lean back torso is at parallel, and go back up.
Rotation 1) 105lbs x 10
Rotation 2) 105lbs x 10
Rotation 3) Sideways Situp ISO hold - BWx15secs

Did the sideways ones to hit my obiques which I think are way weaker than my front wall now.

CooldDown and ISO stretches

Bulgarian SplitSquat
BW x 12 each side

Reverse Back extensions
BW x12

Good Morning ISO hold
45 x 1min

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

 

[coolcolj]

Power snatch PR clip from today, plus a few sets before
129lbs x2, 143x2, 153x2

right click and save before viewing to avoid errors!

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerSnatchPR_153x2_143x2_129x2_27May04.mpg