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Creation of an Explosive Mofo - My Training Journal :)

Sunday 11th April - Cycle1 Get Stronger - Week 10 - Day 1 - Lower 1 Strength - afternoon

Today a few of the exercises I dropoff'ed more to pain tolerance than real failure I think, oh well :)

Bodyweight - 219lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2 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 - BWx5 normal, and 6 twisted to each alternating sides.


Rotating between each exercise

rest - 3-4mins between each exercise after warmups. 1-2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5sec ISO+5, 135lbsx5sec ISO+5, 185x5sec ISO+4, 225x5sec ISO+2, 275x5sec ISO+1, 315x5sec ISO the squatted up.

Squatted all the way down, come up 3inches and held for time, then dumped into pins
Rotation 1) 335lbs x 8secs New PR!! +20lbs

5% of (85%BW+Load) Dropoff - as per above, but held at sticking point, then squatted up after the hold
Rotation 2) 305lbs x 8secs + squatup
Rotation 3) 305lbs x 8secs + squatup
Rotation 4) 305lbs x 8secs + squatup
Rotation 5) 305lbs x 5secs


I was moving all over the place with 335lbs, started to keel forward a bit. Then some guy can running over thinking I was stuck or something and tried to help :rolleyes:
The dropoff sets were held a bit higher than the first set, maybe not a good idea. Once I can hold 365lbs at the sticking point for 9 secs and then squat it up, I should be able to nail 405lbs i think :)

Clean Deadlift + Shrug - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - did some powercleans from floor and hang with bar, 89lbs and 155lbs. 205x1+5sec ISO, 255x1+5sec ISO, 305x1+5sec ISO, 325x3sec ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 325lbs x 24secs New PR!! +12lbs

5% of (50%BW+Load) Dropoff
Rotation 2) 305lbs x 24secs
Rotation 3) 305lbs x 24secs
Rotation 4) 305lbs x 20secs

Grip work paying off, held on even with a slippery chrome bar!
Upper back rounding on 325lbs towards the end so stopped.
Might go heavier and use shorter duration holds as these longer ones are killer! Would be pretty cool to hold 400lbs like this though :)
By then Conventional Deadlifting 500lbs would be no problem.

Lat Machine Situp ISO Hold
Warmup sets - BW x 10sec ISO, 15lbs x7sec ISO, 45lbs x7sec ISO, 70lbs x 3sec ISO

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 75lbs x 35secs New PR!! +5lbs +13secs

5% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 35sec
Rotation 3) 65lbs x 20sec

Moving on up! Ouch!! Again I might go heavier and drop the duration :)


Bits and Pieces

Cooldown fullsquats
95 x12

Flatback GoodMorning Stretch ISO hold
95lbs x40secs --> 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

Reverse Back extension
BWx10
 
HAHAHA...you did look sort of out of control. Like the guy was going to pick up 335 anyways...

ISOs are hard as hell. You don't really know until you try.

You keep moving up on the abs. I suck on those. I can't believe you do both squats and deadlifts on the same day. Crazy. Looking good, keep it up.
 
delldell2 said:
HAHAHA...you did look sort of out of control. Like the guy was going to pick up 335 anyways...

ISOs are hard as hell. You don't really know until you try.

You keep moving up on the abs. I suck on those. I can't believe you do both squats and deadlifts on the same day. Crazy. Looking good, keep it up.
Click to expand...

Yeah I said, I'm doing it on purpose - he probbaly thought I was just saying that so I wouldn't lose face or something..... :rolleyes:
Oh well :)
Anyway I've had to answer so many frigging questions about the way I train lately at the gym... :chomp:

Yeah they are hard, but you learn control thats for sure :)

Yeah my spinal erectors are fried!!
Especially now that I do my squat holds lower in the ROM, but I might move it up 2 inches, closer to my sticking point.
Frontsquats would make a better option to go with the cleandeads. And then put backsquats on their own day wth the leg curl ISOs etc
 
Monday 12th April - Ivanko SuperGripper Workout

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

Warmups
rest 1.5 mins, 30secs between hands
10secs finger extension ISO holds between sets

31.5 outer grip 2x3 , inner grip 45 2x3

rest 2 mins, 1min between hands
10secs finger extension ISO holds between sets

inner grip 64.32 2x3
inner grip 84.5 2x2


Worksets
rest 4 mins, 2 mins between hands
10secs finger extension ISO holds between sets

inner grip 101.17 2x1
outer grip ISO hold 83.1 x 40secs

5% dropoff - outer grip ISO hold
79.4 x 40secs, 79.4 x 30secs

cooldown - outer grip 45x15, finger extension ISO x 40secs

tried the inner grip this session, its narrower so I can close it all the way in one go without bracing, but is somewhat harder.
The finger extension isometric holds are done with fingers inside a 3.5 inch diameter thick hollow carboard cyclinder. I will add weight next session.
Need to work the finger extensors too for balance reasons :)
 
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Tuesday 13th April - Cycle 1 Get Stronger - Week 10 - Day 2 - Upper 2 Strength Speed/Reactive

Longer workout today, last week's was 1 hour 40mins. May have to cut out 2 exercises. Much better with Oscillatory ISO form today.

Bodyweight - 219lbs at gym, 222lbs with oly shoes
Workout time - 2 hours
Workout rating - 8/10

Warmup

Did my usual general warmup with a 25lb bar

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

6HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between each exercise

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

Standing Military Press in Oly Shoes

ISO held at sticking point
Warmups - 45x5, 75lbs x5+5sec ISO, 95lbs x3+5sec ISO, 115x3+5sec ISO, 135x2+5sec ISO, 155x1+5sec ISO

pressed up and then lowered to ISO hold at sticking point
Rotation 1) 185bs x 1+ISO - total set time 12secs

Rotation 2) 145lbs x1+Oscillatory ISO x 20secs

5% of (15%BW+Weight) Dropoff -
Rotation 3) 135lbs x1+Oscillatory ISO x 20secs
Rotation 4) 135lbs x1+Oscillatory ISO x 20secs

Cooldown - Bar x12

I made a mistake by doing 185lbs + ISO, was supposed to do OIs this session!
So I didn't go all out on the OIs, as I know I would been fatigued from the 185lbs. Which was a lot slower than last week, had to grind it up, I was too slow off the shoulders, and then didn't have much gas left for the ISO afterwards. Oh well.


Chins - 12 inches between hands

Warmups - chin pulldowns - 35kg x8+5sec ISO, 50x5+5sec ISO, 65x5+5sec ISO, 75x4+5sec ISO, 85x3, then Chin BW x1, x1+3sec ISO

ISO hold at the top
Rotation 1) BW(222lbs) x 27secs New PR! By default
Rotation 2) BW(222lbs) x 25secs
Rotation 3) BW(222lbs) x 22secs
Rotation 4) BW(222lbs) x 19secs

could have held for longer but my chin started to drop slowly by 27secs so stopped it. Fried my abs too!


Tricep Dips - all the way down

Warmups - Lockout hold - 5secs, 10secs, BWx3singles, BWx2, +15lbs x2, +35lbs x1+ 5OI, +45lbs x1+3OI

Lowered down and up into Oscillatory ISO
Rotation 1) BW(222lbs) + 45lbs x 20secs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x 20secs
Rotation 3) +32.5lbs x 20secs
Rotation 4) +32.5lbs x 18secs

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx5, 25lbs x5, 45x3, 70x3, 90x3, 115x2

Assuming bar weighs 20lbs
Pulled up and down into Oscillatory ISO
Rotation 1) Bar+115lbs x 23secs

5% of (15%BW+load) dropoff
Rotation 2) Bar+107.5lbs x 23secs
Rotation 3) Bar+107.5lbs x 23secs
Rotation 4) Bar+107.5lbs x 15secs

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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x5, 20lbs x5, 30lbs x1 rest - 3mins

30lbs x 10.5 New PR!!

5% of (6%BW+load) dropoff
27.5lbs x10, 27.5lbs x6

Damn never thought I'd get my external rotors this strong! They are more than strong enough for my current bench and press numbers, but I will work up to 45lbs x20 and then they will be as strong as I need I think :)

Single arm, Lying on side bent over Lateral

ISO 6kg x30secs, Oscillatory ISO 6kg x15secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins

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

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

Shoulder Dislocates pec stretch with wooden staff then with light bands
 
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Thursday 15th April - Cycle1 Get Stronger - Week 10 - Day 3 - Olys/Lower 2 Strength/Reactive

Would have been as close to a perfect session as I have ever had, if it weren't for some mishaps! Damn some huge PRs for me!
But it was a mishmash elsewhere, trying some new exercises etc

I've been pigging out on chocolate and chips the last 2 days, and voila bodyweight is at all all time high :p

Bodyweight - 222lbs at gym, 225lbs with oly shoes
Workout Rating - 9/10
Workout time - 2.5 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, fullsquat press, hang powerclean and powerjerks for a few.

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Back Extensions - 5 normal and 4 with a twist to each side - BW


Olys

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

Rest - 2-3mins Hookgrip where possible

Hang PowerClean + Frontsquat + PowerJerk - 95lbs x 2sets
PowerClean + Frontsquat + PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 153lbs
PowerClean + HighHang SquatClean+ PowerJerk - 177lbs
PowerClean + HighHang SquatClean - 197lbs --> SquatClean crashed on me and I dumped it.
PowerClean + PowerJerk - 207lbs New PR!!
PowerClean + PowerJerk - 217lbs New PR!! +20lbs

I dropped too low on the highhang squatclean with 197lbs and lost it forward. Decided not to attempt it again and on a whim tried to see if I could Powerjerk 207lbs and it went! Boom got 217lbs too! Had another 10lbs me I think, but decided to save the energy for the frontsquats to come, plus my wrists were feeling it a bit with the 217lbs powerjerk. Didn't dip much to rack 217lbs too, although I didn't hold it up there for long.
Also had problem popping the bar up and grabbing it for the powerjerk, wasted much energy here, need to work on this.
Looks like my powerjerk is not far from matching my powerclean.


Rotating between each exercise

rest - 3mins between each exercise rotating sets

Full FrontSquats - CleanGrip - RAW in OlyShoes

ISO held at parallel and squatted up
warmups - 135lbs x5sec ISO+3, 185x5sec ISO+1, 225x5sec ISO+1, 245x1

Rotation 1) 275lbs x2 --> bar slipped out of my hand at the bottom of the 3rd rep - dumped!
rested 4mins, 275lbs x3 New PR!!

5% of (85% Bodyweight+Load) Dropoff
Rotation 2) 250x4
Rotation 3) 250x4
Rotation 4) 250x3 --> felt hard here, so stopped

Oh man, my fingers slipped from under the bar and the bar went off my shoulders and so I had to dump it. I figured I could do 3 reps, and was able to get it on the 2nd attempt, but decided not to go for a 4th which I felt I could have done had I not dumped the 3rd rep of the first set!
2nd attempt did feel smoother though. Need to hold the bar better in future!!
Oh well, so I figure my 1RM is around 300-315lbs.
My powerjerk of 217lbs and maybe 227lbs is actually a pretty high % of my frontsquat. About 66-70%, maybe more if I can dip lower to rack it.

Standing Single Leg Curl Oscillatory ISO
Warmup set - 5 plates x5+5OI, 8Plates x3+5OI, 11Plates x5OI, 14Plates x3OI

unmarked plates
Rotation 1) 12plates x 27secs
Rotation 2) 11 x 27secs
Rotation 3) 11 x 23secs

First time doing the OI version on these

Lat Machine Situp
Warmup set - BW x10sec ISO+5OI, 25lbs x10sec ISO+5OI, 45lbs x5sec ISO+5OI, 70lbs x 5sec ISO+3OI

Rotation 1) Reactive Situp BW x30
Rotation 2) Reactive Situp 10lbs x20
Rotation 3) Reactive Situp 25lbs x10

Abs were strained so I skipped the OI with 75lbs and tried some other stuff
That what you get for going doing 75lbs cold after the long period due to the frontsquat boo. I freefall down and then snap back up on these - hipflexors were getting pumped up too.

Posterior Chain Stuff
Warmup set - reverse back extensions OI BWx6

Rotation 2) reverse back extensions Oscillatory ISO 15lbs x30
Rotation 3) Seated Dumbell Pull Oscillatory ISO - total 60lbs x 20
Rotation 4) Seated Dumbell Pull Oscillatory ISO - total 120lbs x 20

Tryong some new stuff out. The seated pull is a bit like a lower range RDL sitting down with dumbells.
Damn lower back was pumped like a balloon, made it hard to frontsquat :)

Cooldown and EQI ISO Stretches

Cooldown - Fullsquats 95x12
Standing Single Leg Curl - 5plates x12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute
 
Lord_Suston said:
Nice cleans-very smooth, but the set-up for the jerk looked a little painful.
Click to expand...


well it probbaly is painful when your cold, but when I fully warmed up etc, it's pretty comfortable. Human tissue stretches quite a bit :)
The sheer weight of the bar does the trick :D

plus the elbows are offset to where the hands are.

Those OI leg curls really fried my hammies and calves too. Gastrocs are pretty sore.
 
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Friday 16th April - 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 3.5mins, 1min 40secs between hands
10sec EASY finger extension ISO holds between sets

31.5 x8
48.7 x6 + 3 secs ISO
70.8 x4 + 3 secs ISO
91.1 x3
100.3 x1

----- rest 3-4mins, 1.5mins between hands
10sec HARD finger extension ISO hold between sets

110.1 x1
118.7 x1 --> new 1RM for left hand
123.6 x1 - left hand just under 1cm short, new 1RM for Right hand (stopped here)

6% dropoff - off left hand
110.1 x1
110.1 x1 - a few mm short on left hand

Cooldown - 45x15, Finger Extensions with rubber band x15

Assuming the tension levels are the same then the Captain of Crush 1 is 150lbs, still some 30lbs to go :)
 
Sunday 18th April - Cycle 1 Get Stronger - Week 11 - Day 1 - Upper1 Strength

Didn't get much sleep last night, but still a good workout overall

Bodyweight - 224lbs at gym
Workout time - 2 hours
Workout rating - 8/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3-4 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+5sec ISO

Did one rep and then lowered down and up into ISO hold
Rotation 1) - 250lbs x 1 + 14secs New PR!!

5% of (15%BW+load) dropoff
Rotation 2) 235lbs x 1 + 14secs
Rotation 3) 235lbs x 1 + 14secs
Rotation 4) 235lbs x 0.5 + 5secs --> couldn't complete the rep so held

Cooldown - 20inch grip - 95x12

Looks like I should be able to do 4-5 reps with 250lbs now. Goal is to hit 5 reps with 255lbs


Seated Low Pulley Rows - V Parallel Grip

Warmups - 35kg x8+5sec ISO, 3 reps then 5 sec ISO hold in contracted position 45kg, 55, 65, 75, then 85kg x1

ISO hold in contracted position, terminated once handle separated from body
Rotation 1) 85kg x 24 secs New PR!! +8secs

5% of (15%BW+load) dropoff
Rotation 2) 80kg x 24 secs
Rotation 3) 80kg x 24 secs
Rotation 4) 80kg x 19 secs

Cooldown - 45kg x12


30 degree Incline Dumbell Lying Tricep Extensions - Parallel Grip

Warmup - 4kg x8 +5sec ISO, A few reps + 5sec ISO holds - 30lbs, 40lbs, 50lbs

ISO hold at 90 degrees
Rotation 1) +55lbs x 30secs

5% of (6%BW+Weight) Dropoff -
Rotation 2) 50lbs x 30 secs
Rotation 3) 50lbs x 30 secs
Rotation 4) 50lbs x 30 secs
Rotation 5) 50lbs x 25 secs

Cooldown - Rotating style 6kg x12

No increase, the same as last time, although the bench may have something to do with that, but big increase in work capacity - 4 sets before dropoff.


Standing Dumbell Curl

Warmup - 4kg x8 +5sec ISO, A few reps + 5sec ISO holds - 30lbs, 40lbs, then 50x3sec ISO

ISO hold at 90 degrees
Rotation 1) 50lbs x 25secs New PR!! +10secs

5% of (6%BW+load) dropoff
Rotation 2) 45lbs x 25secs
Rotation 3) 45lbs x 18secs

Cooldown - Rotating style 6kg x12


Cuff circuit

Rotating sets - 3mins between each

Elbow on Knee Dumbell L-Flyes
Warmup - 4kg x 5, 15lbs x3, 20lbs x1 rest - 3mins

25lbs x 9 left, x10 right New PR!!

5% of (6%BW+load) dropoff
20lbs x6

Just wanted to see if I had the required external rotation strength vs my 14inch grip bench according to the Poliquin structural balance article.
I got the required reps, but it was damn hard and it irritated my shoulders a bit.

Single arm, Lying on side bent over Lateral

ISO 6kg x45secs New PR!! +15secs
ISO 6kg x40secs


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
 
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Damn that is a light weight to hold for so long and then press, nice progress. I think 255 is very reasonable, especially if your tris can keep up with the work capacity
 
Lord_Suston said:
Damn that is a light weight to hold for so long and then press, nice progress. I think 255 is very reasonable, especially if your tris can keep up with the work capacity
Click to expand...

You mean the bench ISO? Well I pressed it first for a rep, and then lowered it down and then up a bit into an ISO hold till failure. Not the otherway around :)
I did 255x2 a few weeks ago, so I think I can do 3 reps now.
 
Tuesday 20th April - Cycle1 Get Stronger - Week 11 - Day 2 - Lower 1 Strength 10% Fatigue Toleration

Damn long session today! I just have way too much squatting work capacity!
10% fatigue drop off used today to end the lower body microcycle. I'll rest up for a week before I do lower body again and start a new microcycle.
The circuit style rotations definitely fatigued me before I got to the PR sets, maybe I could have done an extra rep in both squat and cleandeads. I know the squat PR set definitely taxed me out for the cleandead afterwards.

Bodyweight - 223lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 3 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 - BWx5 normal, and 6 twisted to each alternating sides.
Low Ankle Jumps 2x10secs


Rotating between each exercise

rest - 3-4mins between each exercise after warmups. 1-2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5sec ISO+5, 135lbsx5sec ISO+5, 185x5sec ISO+4, 225x5sec ISO+4, 275x5sec ISO+3, 315x2

Rotation 1) 345lbs x 3 New 3RM PR!! +10lbs

10% of (85%BW+Load) Dropoff
Rotation 2) 290lbs x 3
Rotation 3) 290lbs x 3
Rotation 4) 290lbs x 3
Rotation 5) 290lbs x 3
Rotation 6) 290lbs x 3
Rotation 7) 290lbs x 3
Rotation 8) 290lbs x 3
Rotation 9) 290lbs x 3
Rotation 10) 290lbs x 6 !!!!!

I felt slightly fatigued by the time I go to 345lb, and it felt heavy. Still a PR is a PR.
Man I was waiting for myself to fail with 290lbs, and I didn't so I decided to do it myself and go to failure and I bagged 6 reps on set 10!!!
Damn even with all the ab work and cleandeads! My work capacity it too high, so its time to change things up next microcycle - maybe higher reps.
Squats seem slower than in the past.

Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - did some powercleans with bar, 89lbs and 155lbs. 205lbs x3, 243x3, 293x3, 333x3,

Deadlifted up and shrugged, then lowered RDL style
Rotation 1) 373lbs x 2.25 New PR!!

10% of (50%BW+Load) Dropoff
Rotation 2) 323lbs x 3
Rotation 3) 323lbs x 3
Rotation 4) 323lbs x 3
Rotation 5) 323lbs x 3
Rotation 6) 323lbs x 3
Rotation 7) 323lbs x 3
Rotation 8) 323lbs x 1

Cleandeads felt heavy, even the warmups. 373lbs was rather slow vs the 353x3 I did last time around, maybe the squats really tired me out. I had the 3rd rep but felt my upper back start to round so I stopped it there, and grip was starting to slip on the 3rd rep. Just another 30lbs to go till 400x3. Work capacity was high as well!

Lat Machine Situp ISO Hold
Warmup sets - a few holds 5sec holds - BW, 15lbs, 25lbs, 35lbs, 45lbs, 65lbs, 85lbs

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 85lbs x 25secs New PR!!

10% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 30sec
Rotation 3) 65lbs x 30sec
Rotation 4) 65lbs x 28sec

I upped the weight 10lbs, and only expect to do 15secs, and boom got 25, but I could had 30, I just couldn't take the ache!
Will switch to another ab exercise, since I have done these for 10weeks and they kill!


Bits and Pieces

Cooldown fullsquats
95 x12

Seated Flatback GoodMorning Stretch ISO hold
95lbs x40secs --> dumped into the pins as fatigue kicked in

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 - huge pump there!
 
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Very nice jump in weights, especially the workload after. good speed, maybe a little fast on the way down cause you seem to rock a little forward
 
Thanks man, yeah I was relaxing at the bottom for some reason just before you change directions, not sure why. Man 225 and 275 never feels and lighter, I hope it will one day :)

Spinal erectors are pretty darn sore, traps are a bi too, and so are abs. But quads and hammies aren't for some reason
 
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Wednesday 21st April - 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 2-3mins
10sec finger extension ISO holds between sets

31.5 x10
48.7 x5
70.8 x3, x2
91.1 x2
100.3 x1

----- rest 4mins, 2mins between hands
13 rubber band finger extensions between sets

91.1 x 12+1(5mm short) - left hand

9% dropoff
83.1 x 11+1(5mm short) - left hand

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

dropping off rather quickly, may need more rest
 
Thursday 22nd April - Cycle 1 Get Stronger - Week 11 - Day 3 - Upper 2 Strength

Good session, despite the fact I only got 5 hours sleep last night.
I didn't even feel tired after the workout.
I think its time I also got me a proper chin/dip belt - maybe the ironmind one, but it is expensive

Bodyweight at gum - 221lbs, in oly shoes 225lbs
Workout time - 1 hour 45mins
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 x6
Back Extensions - 2 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 3-4 mins between each exercise

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, 155x1+5sec ISO

pressed up and then lowered to ISO hold at sticking point
Rotation 1) 185bs x 1+10sec ISO New PR!! +2secs

5% of (15%BW+Weight) Dropoff -
Rotation 2) 175lbs x1+10sec ISO
Rotation 3) 175lbs x1+10sec ISO
Rotation 4) 175lbs x1+10sec ISO
Rotation 5) 175lbs x1+10sec ISO
Rotation 6) 175lbs x MISS

Cooldown - Bar x12

Warmups felt nice and "light", 185lbs was still a slow pressup, but once I can hold it for 14 secs I should be able to triple it.
Last session of ISOs, I had to push press the worksets up, not today, and I still managed to get the same number of sets before dropoff, which surprised me.

Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x5, 50x5, 60x5, 70x5, then BW x1, +15lbs x1, +30lbs x1

Rotation 1) BW(225lbs) + 45lbs x4 New PR!! +1 rep

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x4
Rotation 3) +32.5lbs x3.75

Only just made it, damn heavy, will do higher reps/longer durations next time to build up some work capacity.

Tricep Dips - all the way down

Warmups - Lockout hold - 10secs, BWx1, BWx2, +15lbs x1, +30lbs x1, +45lbs x1

Rotation 1) BW(225lbs) + 55lbs x 8.5 New PR!!

5% of (85%BW+Weight) Dropoff -
Rotation 2) +42.5lbs x8
Rotation 3) +42.5lbs x8
Rotation 4) +42.5lbs x6

Increase of one set before dropoff with +10lbs too.

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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x5+5sec ISO, 20lbs x3+5sec ISO, 30lbs x 5sec ISO rest - 3mins

1) 30lbs x 12 New PR!! +2 reps

5% of (6%BW+Weight) Dropoff -
2) 27.5lbs x 9

Single arm, Lying on side bent over Lateral
ISO 8kg x 38secs New PR!! +2kg +8secs
ISO 8kg x 25secs

ISO Stretches - EQI

Close grip chin, leg supported
BW x 1min

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

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

Shoulder Dislocates pec stretch with light bands
 
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Monday 26th April - Cycle 1 Get Stronger - Week 12 - Day 1 - Upper1 Fatigue Toleration

Damn today was a long one, lucky it was a public holiday so it was quiet and I was able to hog the power-rack for benches.
My work capacity is getting out of hand!
And I was kind worried I wouldn't get any PRs this session as the last 4 days, sleep has been really bad, with 4-5 hours or so. And while I didn't feel 100% fresh and strong, I still felt pretty good.
Really strange I was able to crank so many sets on bench and curls, but yet not on rows or tricep extensions.
Not even tired right now!!!

Again Upper 1 Fatigue toleration session with 10% dropoff, I'll take a week off and come back and do Upper 2 Fatigue Toleration.

Bodyweight at gym - 220lbs
Workout time - 3.25 hours!!
Workout rating - 8/10


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 - Pushups against leg press seat x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO, 185x4, 205x2, 225x2

Rotation 1) - 255lbs x 3 New PR!! +1rep, new 3RM +10lbs

10% of (15%BW+load) dropoff
Rotation 2) 225lbs x 3
Rotation 3) 225lbs x 3
Rotation 4) 225lbs x 3
Rotation 5) 225lbs x 1+2 --> went out of groove, dumped, and reset for 2 more reps
Rotation 6) 225lbs x 3
Rotation 7) 225lbs x 3
Rotation 8) 225lbs x 3
Rotation 9) 225lbs x 3
Rotation 10) 225lbs x 3
Rotation 11) 225lbs x 2

Cooldown - 20inch grip - 95x15

11 frigging sets!!! Crazy work capacity!
Its funny how all the sets felt strong, and then all of a sudden it felt heavy as hell on set 11 as I unracked it.
On the 3rd rep I thought I was gonna fail at the sticking point but an extra gear kicked it and I locked it out - nice. That's up from 255x2 at the start of this microcycle.

Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 40kg x5, 50x5, 60x3, 70x3, 85x3

Rotation 1) 100kg x 7.75 New PR!! +1rep

10% of (15%BW+load) dropoff
Rotation 2) 90kg x 7
Rotation 3) 90kg x 7
Rotation 4) 90kg x 7
Rotation 5) 90kg x 6.751

almost made the 8th rep, just 3-4 inches short


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx8, 15lbs x5, 25x5, 35x4, 45x3

Rotation 1) 55lbs x 7.5 New PR!!
Rotation 2) 55lbs x 6
Rotation 3) 55lbs x 6
Rotation 4) 55lbs x 5
Rotation 5) 55lbs x 4
Rotation 6) 55lbs x 3


Standing Dumbell Curl

Warmups - 4kgx8, 15lbs x5, 25x3, 35x2, 45x1

Rotation 1) 50lbs x 4 New PR!!

10% of (6%BW+load) dropoff
Rotation 2) 40lbs x 4
Rotation 3) 40lbs x 4
Rotation 4) 40lbs x 4
Rotation 5) 40lbs x 4
Rotation 6) 40lbs x 4
Rotation 7) 40lbs x 4
Rotation 8) 40lbs x 4
Rotation 9) 40lbs x 4
Rotation 10) 40lbs x 4
Rotation 11) 40lbs x 3.5

Again mad work capacity! Strangely matched the bench sets exactly too...
But partly because the actual dropoff weight was 43lbs, and I don't have access to 42.5lb dumbells here.

Cuff circuit

Rotating sets - 3mins between each

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

35lbs x 9 New PR!!

10% of (6%BW+load) dropoff
30lbs x 9, 30lbs x8

Single arm, Lying on side bent over Lateral

Oscillatory ISO 6kg x30secs, 6kg x25secs, 6kg x23secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Parallel VGrip
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 light bands
 
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Damn that last rep took forever!!! Nice job. I really think if you bring your hands out maybe a few inches you would have less trouble on your lockouts
 
first rep was easy, an on the 2nd I felt like my energy just dropped off a lot, and by the third, I had to use the strain ability I built up from the ISOs to help me lock it out :)
I know before when I was doing lots of explosive dips, I would slow down real bad at the sticking point liken now, but would then fly up from there to lockout and rattle the plates. This was with 255lb as well, doing my old 1RM, so I will try those again.
Because right now even though my triceps are stronger, I don't have same lockout power.
Anway that last rep took 5 secs from start to finish, which is about where I want my 1RM time to be. So right now I have perfect balance of strain ability - that means next microcycle I will use a more balanced training approach of strain and speed. Lately I have been concentrating more on strain with ISOs and such

strangely I am hardly sore considering the volume of work i did yesterday!

One side benefit of these long workouts is that I am getting leaner :D
Weighed 215lbs this morning straight out of bed, but some of it is probbaly lost water weight.
I weighed 220lbs at the gym yesterday at the start of the session, and 225lbs after, all from water weight! :)
 
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Wednesday 28th April - Cycle 1 Get Stronger - Week 12 - Day 2 - Lower StartingStrength - Microcycle 4 - workout 1

Another long session, my work capacity amazes and annoys me :)
Working on starting strength this workout.
Fried my calves as well for some reason.


Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2.25 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 - BWx2 normal, and 8 twisted to each alternating sides.

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 clean and powerjerks with 155lbs

Just some light stuff to warmup and keep in the groove. These didn't feel all that great


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+5sec ISO, 135lbsx5, 185x5, the rest done concentric style - 225x2, 255x2, 285x1, 315x1, 335x1. Also did frontsquats before each warmup set with the same weight, all with slight pause at the bottom - 135x3, 185x3, 225x2 (2 sec ISO on 2nd rep just off the bottom)

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) 345lbs x 1 New PR!! 355xMISS

5% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x 1
Rotation 3) 315lbs x 1
Rotation 4) 315lbs x 1
Rotation 5) 315lbs x 1
Rotation 6) 315lbs x 1
Rotation 7) 315lbs x 1
Rotation 8) 315lbs x MISS

Not as hard as I thought, guess the ISO squats have prepared me well.
Cracked 355lbs off the pins, but stalled 3inches up at the sticking point.
Surprised I can do such a high % of my 1RM which was last 365lbs, must be higher now :)


Concentric Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - all paused as below 155lbs x3, 205lbs x3, 243x3, 273x3, 293x2, 323x1

After first rep, lowered under moderate control RDL style, rested on platform and then relaxed for 4secs before exploding up
Rotation 1) 323lbs x 6 New PR!! 42 sec set time

5% of (50%BW+Load) Dropoff - did some hang powercleans with the bar before easy set to "warmup"
Rotation 2) 298lbs x 6
Rotation 3) 298lbs x 6
Rotation 4) 298lbs x 6
Rotation 5) 298lbs x 5

These were hard! High reps does that, plus the fact I have to mainatin the start position between reps for 4secs. Curved bar tore up my hands, as it tried to flip in the hookgrip - lucky no callous tears. Entire back was pumped, lats etc
Load was slightly too low, was aiming for a set time of 30secs - about 5 reps I guess.


Concentric Lat Machine Situp
Warmup sets - all paused as below - BWx3, 10lbs x3, 25x3, 45x3, 70x3, 85x1

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) 85lbs x 15 reps New PR!! too light! set time over 1minute

Rotation 2) 95lbs x 8 New PR!! still too light!
Rotation 3) 95lbs x 8
Rotation 4) 95lbs x 8
Rotation 4) 95lbs x 8 ---> decided to stop here

Severly underestimated my strength :) Was only looking for 6reps
Oh well next workout I will try a 110lb dumbell. I guess the fact I relax on a bench at the bottom may have something to do with that, but holding a tensioned ISO at the bottom for the full 4secs may create a different training effect


Bits and Pieces

Cooldown fullsquats
135lbs 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
 
CCJ-

Before I started asking you specific questions- I just wanted to get a quick summary (less than a paragraph) from your point of view for the past 12 weeks (where you have gained, where you have not (if any) and-quantifyable gym stuff like 1RM)... it was kind of hard to tell where you actually started, cause it looks like you started using some things, like ISOs, etc more than 12 weeks ago... Also it seems like you are entering the next phase and emphasizing less the ISO work now... Also I note you have not done any of the extreme reactive stuff outside of the IO work as of yet...

It seems like our programs would be somewhat different (the oly lifts I really don't need right now, but might use again in the future) but in other ways I think they would be a lot the same- I am magnitude dominant like you so I think at least in the begining I would be doing lots of duration work... so I think I could learn a lot from your journal by the time I am ready to try this...


Anyway- TONS of information here... excellent job with the journal...
 
Becoming said:
CCJ-

Before I started asking you specific questions- I just wanted to get a quick summary (less than a paragraph) from your point of view for the past 12 weeks (where you have gained, where you have not (if any) and-quantifyable gym stuff like 1RM)... it was kind of hard to tell where you actually started, cause it looks like you started using some things, like ISOs, etc more than 12 weeks ago... Also it seems like you are entering the next phase and emphasizing less the ISO work now... Also I note you have not done any of the extreme reactive stuff outside of the IO work as of yet...
Click to expand...

Well I first figured where I was lacking , and it was definitetly strain ability. I didn't have much ability to grind lifts through sticking points if I slowed down - thanks to my constant use of reactive and explosive training methods. So that is what I concentrated on - ISO

Well I am stronger everywhere, and bigger as well :)
1RM haven't tested yet, but will be in a few weeks time when I finish up this current microcycle.

I did ISO before, but nothing as long duration and heavy as I do now, and not as a singular method in a set.
There is still some ISO, but now not as much since I'm more balanced now as far as strain ability goes. And you need to keep changing emphasis as your nueral weakness dictates, and to keep the body gaining and to prevent overuse injuries etc

The extreme reactive isn't needed by a strength athlete, and not by me at my current point in time. Since I strength is my current goal. They are more for speed and power athletes. There is nice chart Kelly Bagget made that tells you where you should train depending on your sport etc

Movement Performance Characteristics

faster<--------------------------------------------->slower

speed<-------------------------------------------->strength

Muscular System Dominance

tendons<------------------------------------------->muscles


Training Methods

plyometrics(pure elastic)<---------->isometric(pure muscle)

Loading

nil (bodyweight)<---------------------------------->100%1rm

Movement Examples

TSP=Top Speed Sprint
LJ= Long Jump
VJ= Vertical Jump
SA= Sprint Acceleration
OL= Olympic Lifting Movements
PL= Powerlifting
ISO= Isometric Strength

Faster--------------------------------------------Slower

<-----TSP----LJ------VJ------SA-----OL------PL----ISO---->
 
CoolColJ said:
Well I first figured where I was lacking , and it was definitetly strain ability. I didn't have much ability to grind lifts through sticking points if I slowed down - thanks to my constant use of reactive and explosive training methods. So that is what I concentrated on - ISO

.....And you need to keep changing emphasis as your nueral weakness dictates, and to keep the body gaining and to prevent overuse injuries etc
Click to expand...

Interesting chart I did not realize OLY and PL were so far on the strenght side of the equation (well PL maybe, but not OLY)

His program interests me too cause I don't want to gain too much more mass... (would like to stay in the 275s and the more strenght I get with WSB the more mass as well)

I am interested to see what your progress is in 12 weeks... I have the same problem- either I make the lift quickly or I hit a hitch and it is rare I can muscle it out....

I saw some discussions on the supertraining forums (I think you mentioned) and it seems like he was catching a lot of flack over there... He is really cool and helpful via email, and I have been re-reading the articles for the past few weeks (though I don't have the book as of date)

I was looking at your stuff and it looks like you should move the CJC point up about 2-3 inches on your squat... (that is where you stick when you fail the lift) had you ever asked him about this?

Also in terms of pinnacle capacity vs prime capacity... how are you tying this in to your training? it seems like you are doing more/all prime capacity....? {for pinnacle I believe you should use the max weight for that time and stop when time drops off more than 6%, but for prime method you would use the 96% weight (reduced weight) and run it till you could no longer hold it for the required time}?

I know you are going for increasing your duration- but wouldnt pinnacle capacity be more useful for strenght? (I know you have to use both in the long run)

It is very interesting indeed- I am looking at trying it, but I need to have everything worked out in my head first...
 
Becoming said:
Interesting chart I did not realize OLY and PL were so far on the strenght side of the equation (well PL maybe, but not OLY)

His program interests me too cause I don't want to gain too much more mass... (would like to stay in the 275s and the more strenght I get with WSB the more mass as well)

I am interested to see what your progress is in 12 weeks... I have the same problem- either I make the lift quickly or I hit a hitch and it is rare I can muscle it out....

I was looking at your stuff and it looks like you should move the CJC point up about 2-3 inches on your squat... (that is where you stick when you fail the lift) had you ever asked him about this?

Also in terms of pinnacle capacity vs prime capacity... how are you tying this in to your training? it seems like you are doing more/all prime capacity....? {for pinnacle I believe you should use the max weight for that time and stop when time drops off more than 6%, but for prime method you would use the 96% weight (reduced weight) and run it till you could no longer hold it for the required time}?

I know you are going for increasing your duration- but wouldnt pinnacle capacity be more useful for strenght? (I know you have to use both in the long run)

It is very interesting indeed- I am looking at trying it, but I need to have everything worked out in my head first...
Click to expand...

In PL you don't get any medals for lifting fast, just the weight, so you can sacrifice speed for strain ability to keep grinding for 8 secs and lift bigger weights. Wheras OLY requries more speed, but your still moving heavy loads - talking about the comp lifts, not power versions.

Well I have gotten bigger intially, especially from the long duration ISOS, but that has tailed off to some degree, I still weigh around 218-220lbs, the same as 12 weeks ago, but the muscles are bigger in the upperbody that's for sure - especially my back and triceps :)
You train the CNS and let it handle how much muscle you carry and how much you weigh. I asked him on his Q&A about limiting msucle gain -

"If an athlete focuses his training on his nervous system, and not his muscular system, then he will get what he needs in regards to his muscular system, not just what he wants. That is very important to understand. You need to address the athletes needs and not his wants; that is the role of a coach. The number one priority is always raising performance in the playing arena. If you focus on muscular factors then you classically will not accomplish this. For instance, it's not a matter of training the athlete to compete in the weight class he wants to compete in, it's a matter of preparing him to compete in the weight class that he needs to be competing in. Failure to do this has been tragic in the past, even leading to death.

But assuming your handle on individual specific training is suffering, the general cure is to limit your neuro-duration anaerobic reserve work. You can perform rate reserve work, duration response work and magnitude response work, with an occassional inducement of duration reserve work so as to limit sarcomplasmic hypertrophy(energetical size, i.e. bodybuilders size). The rate reserve work will keep him lean, the duration response work will keep his muscular development growing and the magnitude reserve work will teach his system how to turn it on, so to speak. We could also look at this further, such as defining the role of rate reserve work on work capacity integers, but I rather just leave it at that for now. Once your afloat we'll challenge you again."

Well as far as my sticking point goes its about where my hammies are at parallel, pretty much where the upper leg is at parallel to the floor, which is the case in any exercise, if you take the plyometric effect away.

Anyway my take on it - You train pinnacle capacity by doing pinnacle capacity, but like anything it only works for a while. Working on prime capacity will improve your overall work capacity so you can train harder, longer and with more volume before dropoff. So when your prime capacity is up your training productivity is also up.

Pinnacle/Prime isn't dependant on work brackets - its more on load selection with respect to your first set that you take to momentary failure. With Pinnacle - your work load stays the same every set, you just get banging out as many reps as you can to failure, until the amount of reps you can do is a certain number below your first maximal set to achieve dropoff Prime is off course with a load dropoff, and then repping until you can't match the same number of reps as the first maximal set
As far as time brackets, go the longer durations increase work capacity in the short brackets below. If you only do low rep stuff, you will stagnate. Have to mix it up, unload from one to the other.
 
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thanks for posting that info ccj, i have been wanting to ask about the training you're using now. interesting principles
 
That chart is from this article

http://www.higher-faster-sports.com/DifferentStrokes.html

pretty much sums up the approach I'm using now. looking at my lifts, see how I lift the weight, how long it takes etc, and then decide what training methods to use to fix what I am lacking to get stronger etc. For now I'm after strength but later on I'll change my training to convert the strength into explosiveness :)

That is why training has to be customised for each person.

Too much BB'er stuff will make you injury prone, the ISO and OI can help heal tendonitus and strengthen tendons and joints nicely. ISO also stiffens up the muscle complex so its more "solid" for strength transmission, rather than springy. Something I needed to do with all the jumping and reactive stuff I abused before :)
 
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CoolColJ said:
....
Click to expand...

That is a good point about speed... I guess I might as well give up my athletic prowess if I want to lift the really big weights... I guess you are right, it would be easier ditch the speed emphasis for the gains now and then to get the speed back later...

The big take home for me right now is that I need to do LOTS of duration work and de emphsize the speed element starting NOW - though I will do a little time to time (maybe every 2 weeks) just to keep from getting totally slow and to try to maintain my strenght in that area...

Also yeah- you are right on the weightclass thing- I will end up wherever I end up... SHW here I come! (also I remember reading it on the innosport website that same thing)

Also I hear what you are saying about mixing it up...

I figure I will study this till about July and then decide if I want to try it out or not....

I assume you have the book... (Is there any book you don't have? :))
How do you like it? Do the articles cover the most of it, or does it clear up a lot?
 
Becoming said:
That is a good point about speed... I guess I might as well give up my athletic prowess if I want to lift the really big weights... I guess you are right, it would be easier ditch the speed emphasis for the gains now and then to get the speed back later...

The big take home for me right now is that I need to do LOTS of duration work and de emphsize the speed element starting NOW - though I will do a little time to time (maybe every 2 weeks) just to keep from getting totally slow and to try to maintain my strenght in that area...

Also I hear what you are saying about mixing it up...

I figure I will study this till about July and then decide if I want to try it out or not....

I assume you have the book... (Is there any book you don't have? :))
How do you like it? Do the articles cover the most of it, or does it clear up a lot?
Click to expand...

Not so much speed in the sense of athletic ability but movement speed in the powerlifts. You can either be like most people who do too much speed work, lift 300lbs easily in 3secs and then crash and burn with 310lbs at the sticking because, while you can generate a big spike of power, it doesn't last long. You can give up that speed and be able to lift 300lbs slowly in 8secs, and be able to grind it through the sticking point. You can now generate force for a long period of time, but it builds up slowly. Or better yet optimise both qualities be able to generate the lots of force fast, but yet able to sustain it for a long time and then lift 340lbs in 5secs :)
That's what it's all about 1+1=3

Well OIs are speed work for powerlifters. That's why you will see him use programs that alternate one session of 9 sec ISO and then the next session is 30sec OIs, for pure strength work and to improve strain qualities. The OIs unload the CNS from the heavy ISOs and maintain your speed and reactivity, while still being duration like.
Whereas for a speed athlete, OIs can be strength work and extreme reactive work his speed work.

from Mel Siff on OIs

ISOMETRIC TRAINING

Siff M C Supertraining Ch 4.2.4

Each class of isometric training produces its own distinct training effects. If isometric exercises are executed with the accent on the speed of developing force, then they can be as effective for developing explosive strength as dynamic exercises. The steepness of the force-time curve (Fig 3.3) and the greater magnitude of maximum isometric than dynamic maximum force for equivalent joint angles is the basis for this assertion. Therefore, it is doubtful whether it is always productive to maintain a rigid distinction between dynamic and isometric exercise. In general, the harder the muscles work in overcoming large resistance, the more closely the work becomes isometric, as may be seen from the force-velocity curves of muscle action (Figs 3.15 & 3.16). In other words, isometric work is really the limiting case of dynamic work as the velocity of movement tends to zero.....

Furthermore, because the inhibitory effects usually associated with voluntary muscle action are not encountered in reflexive isometric contraction, even greater explosive force can be displayed isometrically than dynamically.

In connection with this, it makes sense to distinguish isometric training for developing absolute strength and isometric training for developing explosive strength and to use one or the other in the appropriate circumstances. However, this still requires detailed experimental corroboration. Nevertheless, isometrics should not be neglected as a means of strength development, so that negative evaluations of this method are premature......>

---
Explosive movements or oscillatory (bouncing) isometrics of the larger muscles groups over their optimal reflexive region may stimulate growth more powerfully than slower methods over the full range in some subjects ('Supertraining' 1998 Ch 4.2). For those who are familiar with the world of aerobics dance, the Callan Pinckney's system of 'Callanetics' used lightly loaded ballistic pulses based on this principle to produce physical changes which some bodybuilders said was impossible to girlfriends and spouses who did it!

--

Yes I have it. I don't have that many books, the 3 main ones are Supertraining, Science and Practise and DB's book.
Its a good book, a bit harder to understand than his articles, require much reading, its a manuscript and has black and white photos of various exercises scattered throughout which are still frames of the exercise videos. The book has "holes" though, you need all the articles and Q&As to fill in the blanks, while the articles need the book to fully explain everything :)
There are plenty of stuff in the book that is categorised by the type of neural responce they invoke.
Strength and power training used to be too much guesswork for me, but not as much now. It's like a whole new world! :D
 
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Friday 30th April - 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
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 8+2(2mm and 5mm short) - left hand

4% dropoff
96 x 8
96 x 6+1(5mm short) - left hand

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

new warmup scheme is much better
 
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
 
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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.
 
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
 
some asshat bumped into your tripod.

i thought you were done with the speed work, and going through another max strength cycle?
 
super_rice said:
some asshat bumped into your tripod.

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

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

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... :worried:

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
 
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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 :)
 
super_rice said:
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 :)
Click to expand...

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 :)
 
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
 
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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?
 
Becoming said:
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?
Click to expand...

Thanks :)

Have you seen the flye one on DB's site, recent Q&A?
The only one I have is on the closegrip bench, the 2nd set is better form wise, but that's it pretty much, tense, relax drop, and bounce back up. I was pushing up too much here though. Its pretty much like doing a jump or jerk, kinda like a mini "depth jump" --> relax fully and snap back up as the stretch reflex kicks in.

right click and save
http://www.members.optushome.com.au...nch_OscillatoryISO_225_210x13sec_8April04.mpg
 
Saturday 8th 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, 1min between hands
5 rubber band finger extensions between sets

31.5 x8, x5
48.7 x3, x3
64.6 x3, x3
79.4 x3, x3
89.2 x3, x2

then rest 3mins

----- rest 6mins, 3mins between hands
15sec finger extension ISO holds inside a cyclinder between sets

100.3 x 11+1(5mm short) - left hand New PR!! +2reps
100.3 x 10+1(5mm short) - left hand
100.3 x 9+1(5mm short) - both hands
100.3 x 8+1(5mm short) - both hands

Cooldown - 31.5x15 using thumb on handle and non-lock,
Finger Extensions with rubber band x25

Felt good, much stronger than last session. Also tweaked the warmup scheme a little as well. Probably should have stopped on the 3rd set.
Goal is to get a set time of 40secs, so about 25 reps I think. Have to time the sets next session.
 
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Thx CCJ - for some reason I can't get the vids at his site to play :(

CoolColJ said:
Thanks :)

Have you seen the flye one on DB's site, recent Q&A?
The only one I have is on the closegrip bench, the 2nd set is better form wise, but that's it pretty much, tense, relax drop, and bounce back up. I was pushing up too much here though. Its pretty much like doing a jump or jerk, kinda like a mini "depth jump" --> relax fully and snap back up as the stretch reflex kicks in.

right click and save
http://www.members.optushome.com.au...nch_OscillatoryISO_225_210x13sec_8April04.mpg
Click to expand...
 
Try right clicking on the pics and saving em :)

Their just avi clips.
If not I can email them to ya in a zip - about 1.8 megs
 
Tuesday 11th May - Cycle 1 Get Stronger - Week 14 - Day 1 - Upper1 Strength - Microcycle 4 - workout 1

Average session. Blood sugar was a bit haywire, but considering I haven't done any of these exercises in almost 2.5 weeks, not bad at all.

Bodyweight at gym - 225lbs but I was wearing a lot of clothing :)
Workout time - 2.25 hours
Workout rating - 7/10


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 x6, ISO held at sticking point for 3secs - 45lbs x8+ISO, 95x3, 95x3+ISO, 135x3, 135x3+ISO, 165x3, 165x3+ISO, 195x3, 195x3+ISO, 225x1

Rotation 1) - 225lbs x 7.5 New PR!! +1rep

5% of (15%BW+load) dropoff
Rotation 2) 210lbs x 7
Rotation 3) 210lbs x 7
Rotation 4) 210lbs x 5.5

Cooldown - 20inch grip - 95x12

I was hoping I'd get the 8th rep, but by the time I got to it I didn't have much energy left. Stalled 10inches off the chest or so at the usual sticking point. Perhaps my new warmup scheme fatigued me too much...
Oh well I still added an extra rep, but the bench isn't progressing as fast as I'd like. But considering the fact I haven't benched at all in 2 weeks, this isn't too bad. I'll see what I can do next time I do these, hopefully 8-9reps.

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx8, 25lbs 2x3, 45lbs 2x3, 70lbs 2x3, 90lbs 2x3, 115lbs 2x3, 135x1

Assuming bar weighs 20lbs
Rotation 1) Bar+135lbs x 7.75 New PR!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+125lbs x 7
Rotation 3) Bar+125lbs x 6

been a month since I last did these, still got stronger on em though. Repping on 3 plates!


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmup - 5kg x8+3sec ISO, Then 2x3 reps +3sec ISO hold on 2nd set of each weight --> 15lbs, 35lbs, 45lbs, 55lbs. 60lbs x1+3sec ISO

ISO hold at 90 degrees
Rotation 1) +60lbs x 20secs New PR!!

5% of (6%BW+Weight) Dropoff - did these single armed
Rotation 2) 55lbs x 20 secs
Rotation 3) 55lbs x 20 secs
Rotation 4) 55lbs x 18 secs

Did the 55lb sets single armed since, the gym is missing a dumbell...


Standing Dumbell Curl

Warmup - 5kg x8+3sec ISO, Then 2x3 reps +3sec ISO hold on 2nd set of each weight --> 15lbs, 35lbs, 45lbs. 55lbs x1+3sec ISO

ISO hold at 90 degrees
Rotation 1) 50lbs x 25secs
Rotation 2) 55lbs x 16secs

5% of (6%BW+load) dropoff
Rotation 3) 50lbs x 20secs
Rotation 3) 50lbs x 18secs

Well I was supposed to use 55lbs, but picked up the wrong dumbells..
So I assumed I could do 55x20secs.


Cuff circuit

Rotating sets - 3mins between each

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

35lbs x 12 New PR!! +3 reps

5% of (6%BW+load) dropoff
30lbs x 9

Single arm, Lying on side bent over Lateral

Oscillatory ISO 7kg x20secs, 7kg x17secs


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
 
Last edited:
CCJ- I downloaded em fine- just I get some message about not having the right decoder when I try to play....

Nice job on the pr - closer grip benches like that were the key that got me into the 400s the first time back in the day...
 
Becoming said:
CCJ- I downloaded em fine- just I get some message about not having the right decoder when I try to play....

Nice job on the pr - closer grip benches like that were the key that got me into the 400s the first time back in the day...
Click to expand...

Get the latest Mediaplayer from the microsoft site and it should work fine
Otherwise they are in M-Jpeg format, so a search on Google should get you the codec you need :)

Well for now that is the only grip I bench with :)
But may try a 20inchgrip later on, not keen in going too much wider. I don't see any point in doing so for me. Anyway once I get 12 reps with 225lbs I figure 315x1 isn't too far off :D

I have noticed that I can gain reps much faster once I get 8-9 reps with a certain weight and keep working with it. Worksets with heavier loads doesn't seem to do the same thing. It's probbaly due to my neural makeup or CNS tendencies at this point in time.
 
Wednesaday 12th 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, 1min between hands
5 rubber band finger extensions between sets

31.5 x8, x5
48.7 x3, x3
64.6 x3, x3
79.4 x3, x3
89.2 x3, x2

then rest 3mins

----- rest 6mins, 3mins between hands
15sec finger extension ISO holds inside a cyclinder between sets

100.3 x 13+1(5mm short) - left hand New PR!! +2reps
100.3 x 10+1(5mm short) - left hand
100.3 x 9+1(5mm short) - left hand ---> 6% fatigue dropoff achieved

Cooldown - 31.5x20 using thumb on handle
Finger Extensions with rubber band x30

Kinda surprised I was able to gain 2 reps.
 
Thursday 13th May - Cycle 1 Get Stronger - Week 14 - Day 2 - Lower Reactive/Strength Speed - Microcycle 4 - workout 4

Decent session. Felt fairly strong and explosive.

Bodyweight - 221lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2 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, hang powersnatch

Powercleans, hang powercleans and Powerjerks - 89lbs x few sets.
Powersnatches and hang powersnatches - 89lbs x few sets

Then did a powersnatch before each squat warmup.


Rotating between each exercise

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

WaveLoaded Explosive/Divebomb Speed Oly Squat - in Oly Shoes - RAW
Warmup sets - 45lbs x8 95lbs x5, 135lbs x5, 165x3, 195x3, 225x3

70% of (85%BW+1RM) Fast down, reversed an inch above rock bottom, explosive up - Then 30-40secs later a vertical jump to monitor fatigue

Rotation 1) 225lbs x 3 + 1 Vertical Jump
Rotation 2) 225lbs x 3 + 1 Vertical Jump
Rotation 3) 225lbs x 3 + 1 Vertical Jump --> VJ 1.5inches lower
Rotation 4) 225lbs x 3 + 1 Vertical Jump --> found it hard to reverse the load, but VJ back to normal...

63% of (85%BW+1RM) Divebombed, reversed an inch above rock bottom, fast up, nonlock, repped as fast as possible. Then 30-40secs later a vertical jump to monitor fatigue

Rotation 1) 175lbs x 3 + 1 Vertical Jump --> VJ highest
Rotation 2) 175lbs x 3 + 1 Vertical Jump
Rotation 3) 175lbs x 3 + 1 Vertical Jump
Rotation 4) 175lbs x 3 + 1 Vertical Jump --> reversal speed much slower
Rotation 5) 175lbs x 3 + 1 Vertical Jump ---> no control of load, VJ as normal!

Interesting the squat dropoff'ed from fatigue, ie couldn't reverse the load and control it as quickly, but yet the vertical jump still was as high as ever.
Perhaps a fullsquat jump is a more related type of jump to use.


Lat Machine Situp ISO Hold
Warmup sets - BWx8+5sec ISO, 25lbs x3+ISO, 50x3+ISO, 85x3+ISO, 115x partial ISO

Dumbell on chest - I lean back where my torso is at parallel, and Hold
Rotation 1) 115lbs x 25secs New PR!! +10lbs +15secs

5% of (47%BW+Load) Dropoff - 45x3+ISO to warmup before each set
Rotation 2) 105lbs x 25secs
Rotation 3) 105lbs x 17 secs

Woah! Core is getting damn strong! Fast closing in on the 140lb dumbell at my gym :)


Reverse Back Extension ISO Hold on Hyper bench
Warmup sets - BWx5+5sec ISO, 25lbs x3+ISO, 50x3+ISO, 75x3+ISO

Rotation 1) 85lbs x 11secs New PR!!

5% of (55%BW+Load) Dropoff
Rotation 2) 75lbs x 11secs
Rotation 3) 75lbs x 7secs

Currently I use a piece of wire and dog clip to hook the plates around my legs, not that comfortable. I have a EliteFTS ankle braces that are used for sled dragging on order which I hope to use to chain the plates to my ankles.


CoolDown and ISO stretched

Cooldown fullsquats
95lbs x15

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

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

Reverse Back extensions
BW x 12

Layed over swissball to stretch up the lower back for a minute
 
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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??
 
Goal of this cycle is to get stronger. Compete in what? Olylifting? Probbaly not.
Technical? Hardly :D
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 :)
 
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
 
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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
 
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
 
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 :D
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
 
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
 
Last edited:
keep setting those PRs bro... :)
 
Becoming said:
keep setting those PRs bro... :)
Click to expand...

And even more today :D


Sunday 30th May - Cycle 1 Get Stronger - Week 16 - Day 1 - Upper1 - Microcycle 4 - workout 4

Good workout. Got a solid 7 hours sleep last night. While this isn't optimal, it's a lot better than what I have had in the last 2 weeks, and it showed today, PRs all round, and everything felt much lighter. What a difference from last session!
Also did more reps in the warmup sets, since it's winter now, and the weights feel much lighter so they don't tax me as much.
Trying lower % dropoffs as well - 4% in this case

Bodyweight at gym - 225lbs in my winter clothes, but still the same
Workout time - 1hour 40 mins
Workout rating - 8/10


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 x10, ISO, 45lbs x10, 95x8, 135x7, 165x4, 195x3,

Rotation 1) - 225lbs x 8.5 New PR!! +1 rep

4% of (15%BW+load) dropoff
Rotation 2) 215lbs x 8
Rotation 3) 215lbs x 6
Cooldown - 20inch grip - 95x15

225lbs was pretty quick too, almost like speed weight for me now.
And a nice grind with the 8th rep.

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx10, 25lbs x8, 45lbs x7, 70lbs x5, 90lbs x4, 115lbs x3

Assuming bar weighs 20lbs
Rotation 1) Bar+135lbs x 8.75 New PR!! +1 rep

4% of (15%BW+load) dropoff
Rotation 2) Bar+127.5lbs x 8
Rotation 3) Bar+127.5lbs x 7
Cooldown - 45x15

Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx12, 20lbsx8, 35x5, 45x5

Rotation 1) 60lbs x 6 New PR!!
Rotation 2) 60lbs x 4
Cooldown - Rotating style - 4kg x 15


Standing Dumbell Curl

Warmup - 4kgx12, 20lbsx8, 35x5, 40x3

Rotation 1) 50lbs x 5 New PR!!
Rotation 3) 50lbs x 4
Rotation 3) 50lbs x 3
Cooldown - Rotating style - 4kg x 15


Cuff circuit

Rest - 2mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x1

35lbs x 16 New PR!! +3 reps

4% of (15%BW+load) dropoff -> 32.5lbs x13


ISO Stretches - EQI

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

Low Pulley ROW Stretched ISO hold - Parallel VGrip
35kg x 1min

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

Shoulder dislocate pec stretches with wooden staff
 
ColJ - help me out real quick with a question. What exactly is your sleep problem and what, if any supplements/remedies have you tried?

I have quite a bit of experience with this (college was a wreck for me) and only in the past couple of years have I found some fixes.
 
wnt2bBeast said:
Nice work bro...You had 5 in ya i know it!!! keep it up...
Click to expand...

thanks, yeah I thought I had it, but I went off balance or something. Oh well, next time :)


mekannik said:
ColJ - help me out real quick with a question. What exactly is your sleep problem and what, if any supplements/remedies have you tried?

I have quite a bit of experience with this (college was a wreck for me) and only in the past couple of years have I found some fixes.
Click to expand...

Just under a bit of stress lately, lots of thinking which makes it hard to sleep. But I am over it now for the most part.
 
this morning the bank rang to tell me that someone had withdrawn a lot of money from account through the internet yesterday afternoon!!!!!

WTF - I have no idea how someone could do this - but I had gotten a few spyware on my PC lately, the last 2 days it's been acting weird. I cleaned them out yesterday.

So who knows

bank is investigating...

Argghhhh!!!!!!!!!!!!!

Had a nice workout lined up today, now my mind is all messed up :(
 
Ok the bank just called me back later

they told me to do a full viral scan, but I will also do a spyware scan myself as well, just did one yesterday - couldn't believe how much crap was on my PC!

anyway they said it was someone in the same city as me and they know who it is, will give him a call etc

I will be getting my money back! Phew and new password in 5 days time.
 
Tuesday 1st May - Cycle 1 Get Stronger - Week 17 - Day 2 - Lower 2 Strength - Microcycle 5 - workout 2

After everything that happened today I still had a good workout.

Bodyweight - 224lbs in winter clothes at the gym
Workout Rating - 8/10
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


Olys

rest - 1.5 to 2mins

Bar x 3 sets of warmup stuff - hang powercleans, frontsquats, squatcleans and powerjerks.

Powerclean + 2 x (HighHang squatclean + PowerJerk) - 89lbs x 2 sets
Powerclean + HighHang squatclean + PowerJerk - 155lbs x 2 sets

Form wasn't great


Rotating between each exercise

rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.

CleanGrip Full FrontSquat - in Oly Shoes - RAW
Warmup sets - Bar x8, 135lbs x5, 185x5, 225x3, 255x1

Rotation 1) 285lbs x 1 Heaviest weight ever frontsquatted
Rotation 2) 285lbs x 1
Rotation 3) 285lbs x 1
Rotation 4) 285lbs x 1
Cooldown - 135x10

Form was a bit iffy on frontsquats, I was hopping to do 285s for a triple - 10lbs PR, but I was sitting too far back and it made my upperback round over, hard to breath, blacking out and bar wanting to roll out.
So I just did singles, form was getting back towards the end, sat straight down, back vertical etc. See if I can get 295x3 in a few weeks


Single arm Clean DeadLift + Shrug - bar in front
Warmup sets - 155lbs x2, 155x2, 155x2

Hooks grip, Right first, alternating sides, 4 sec pause, lowered under control
Rotation 1) 175lbs x 14 ---> too light...
Rotation 2) 205lbs x 8
Rotation 3) 205lbs x 3.5

These are hard on the grip, and kinda unstable, but somehow feels good on the lower back :)
Normal deads trash the lower back, but not these, and also hit the rear obliques.

SideWays Situp ISO
Warmup sets - BWx5secs, BW x5secs

Plate on chest, holding at parallel, ISO each side
Rotation 1) +10lbs x 40secs
Rotation 2) +10lbs x 40secs

These are hard, felt it in my obliques, core and hips


CooldDown and ISO stretches

Hip machine - bit like a standing single reverse hyper
15kg x 12 reps each leg

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
Wednesday 9th June - Cycle 1 Get Stronger - Week 18 - Day 1 - Upper 2 - Microcycle 4 - workout 6

Back to the gym I go!
I haven't been training because I was all stressed out, had an eye infection which made my right eye sweell up and water profusely, nasty. And I also went to pickup some synths, and so have been playing one of em a lot :)
One of the guys, I went to check out his synth asked me if I weightlifted, and I asked "How did you guess?" He said my chest was bulging out etc :D
LOL - never thought I had big pecs, and its winter as well so I'm covered head to toe :)
He said his father was a powerlifter.

Strange session, on one hand I felt rusty from the long break, and sore all over from the stooped over position when playing the synths for long hours and all the walking/driving I did to get to the synths. But yet I felt nice and loose, something I don't get when training more frequently. But no matter I am no weaker...

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

Warmups - Pushups against lge press seat, Barx8, 75lbs x5, 95x5, 115x3, 135x2

Rotation 1) 135lbs x 11.5 New PR!!
Rotation 2) 135lbs x 6

surprised myself here - and it was still hard for a +10 rep weight! Presses never really get easier. Dips really sapped me on the 2nd rotation.


Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x10, 50x5, 60x5, 70x5, 80x3, then BWx1

Rotation 1) BW(224lbs) +25lbs x7 New PR!!
Rotation 2) +25lbs x5

Last time I did +10lbs for 8 reps, wacked on 25lbs and surprised myself!


Tricep Dips - all the way down

Warmups - Lockout hold - 10secs x2, BWx5, BWx3(faster), +25lbs x3, +55lbs x3

Rotation 1) BW(224lbs) + 65lbs x 8 New PR!!
Rotation 2) +65lbs x 5.5


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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
10lbs x8

Single arm, Lying on side bent over Lateral
warmup - ISO 5kgx10secs
1) ISO 30lbs x 27secs New PR!!
2) 25lbs x 17secs

damn hard


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

Shoulder Dislocates pec stretch with wooden staff
 
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224 in winter clothes??? I keep forgetting your on the other end of the planet.


More importantly than your weight - where's your bf% at? Your clean, snatch, and jerk maxes vs. bodyweight?
 
mekannik said:
224 in winter clothes??? I keep forgetting your on the other end of the planet.


More importantly than your weight - where's your bf% at? Your clean, snatch, and jerk maxes vs. bodyweight?
Click to expand...

Yeah and in Oly shoes which weigh quite a bit :)
I'm about 218-220 usually. BF% is pretty high, around 15-17% at a guess. Could drop 20lbs and still not be lean :D

I haven't done proper maxes in awhile - and only do power versions at that - but highest so far is a powerclean and powerjerk of 217lbs, powersnatch of 153lbs x 2.
 
Sunday 13th June - Cycle 1 Get Stronger - Week 16 - Day 2 - Lower General - Microcycle 5 - workout 1

Well I can't figure this out - it's been 17 days since I have done any backsquats, and 12 days since I have done any lower body work at all, and I have been hardly eating anything, but yet I am stronger - go figure :)
It seems the more frequent you train the faster the gains drop off, whereas now, it seems to be the opposite for me.

Bodyweight - 223lbs at the gym in winter clothes
Workout Rating - 8/10
Workout time - ?

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 - BWx4 normal, and 6 twisted to each alternating sides.
3)Low Ankle Jumps 3x15

Shoulder dislocates with wooden staff and some overheadsquats


Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x8, Fronsquat with bar x5, Some hang powersnatches + overheadsquats with the bar, 95lbs x5, 135x8, 185x5, 225x5, 275x3

rest - 6mins
1) 315lbs x 7 New PR!! +2reps
2) 315lbs x 5
3) 315lbs x 4.5

Now that's what I'm talking about! finally getting the old fullsquat moving up nicely, must be getting awfully close to 405lbs 1RM now! I didn't go to failure on em, but pretty close, same for the 2nd set, but last set was to failure
I didn't rotate the squats like I normally do since someone was waiting so I just rested 6mins between the sets.
Wish I had video'ed the first set, becuase the last 2 reps felt somewhat easier than reps 2 to 5, form changed and it just bounced up a lot easier.

Rotating between each exercise

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

Hyper Extension ISO Hold
Warmup sets - BW x10secs, +25lbs x10secs, +70lbs x 10secs

Rotation 1) +130lbs x 40 secs New PR!!

Didn't go all out but still a PR for this move by default


Lat Machine Situp
Warmup sets - BWx8, +25lbs x6, 45x6, 75x5,

Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
Rotation 1) 100lbs x 15 --> didn't go all out


CooldDown and ISO stretches

Bulgarian SplitSquat
BW x 12 each side

Good Morning ISO hold
45lbs x 1min

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
CONGRATULATIONS on the squat PR. You're obviously making really good progress with your strength and explosiveness goals. I'm betting you're good for significantly more on both the powerclean and the powersnatch. I understand you're not pursuing oympic lifting right now (though why is beyond me, since you could probably reach national level without changing your training much - a Grade A 94K lifter by AWF standards needs a 277.5 total - maybe a 350lbs clean and jerk, 260.5lb snatch - those are attainable numbers for you) but I think learning the full lifts, maybe from a coach, would help you get rock solid form and flexibility on the power versions (and if you're not gonna have *really* solid form, you might as well be doing pulls!).

cool synth! do you make electronic music? I'm getting into making my own music on the computer but I'm leaning more towards the sampling side of things. All those piano lessons biased me towards 'real' instruments :)
 
Tagio said:
CONGRATULATIONS on the squat PR. You're obviously making really good progress with your strength and explosiveness goals. I'm betting you're good for significantly more on both the powerclean and the powersnatch. I understand you're not pursuing oympic lifting right now (though why is beyond me, since you could probably reach national level without changing your training much - a Grade A 94K lifter by AWF standards needs a 277.5 total - maybe a 350lbs clean and jerk, 260.5lb snatch - those are attainable numbers for you) but I think learning the full lifts, maybe from a coach, would help you get rock solid form and flexibility on the power versions (and if you're not gonna have *really* solid form, you might as well be doing pulls!).

cool synth! do you make electronic music? I'm getting into making my own music on the computer but I'm leaning more towards the sampling side of things. All those piano lessons biased me towards 'real' instruments :)
Click to expand...

There are lighter guys who squat similar numbers, cleaning and snatching much more weight than I am, so I really wouldn't be that competitive. But we will see as I get stronger, since my bodyweight has remained fairly consistant now - but I did have problems fitting into a suit that used to be loose... :)
I don't really have the middset to be a good olylifter, you need to be reckless, and throw yourself under limit weights - which I don't particularly like or enjoy. Plus I can't fullsnatch properly, I am flexible enought, I just don't have it.
If I was training of the olys, I would be training totally differently, and right now I am not keen on doing so.

Pulls aren't the same as power cleans and snatches - similar but not the same, they don't have the same training effect.

I have many more synths :)
I do write some music, but haven't really written full songs in a while. I have some synth demos here

http://www.members.optushome.com.au/coolcolj/SoundBites/

and some mp3s of that synth above - Minimoog -
5min jam :)
http://www.members.optushome.com.au/coolcolj3/Minimoog/CCJ_MiniMoog_Jam.mp3

some bass tones
http://www.members.optushome.com.au/coolcolj2/Temp/CCJ_Minimoog_Bass.mp3

reso square type of sound
there is one key that freaks out the Mini - you can hear it in this clip
- dirty contact - goes away when you press harder - I have fixed it now BTW
http://www.members.optushome.com.au/coolcolj3/Minimoog/CCJ_Minimoog_ResoSquare.mp3

Plinky Bass chord sound - nice to have 3 VCOs
http://www.members.optushome.com.au/coolcolj3/Minimoog/CCJ_Minimoog_PlinkyBassChord.mp3
 
Well of course there are stronger people CCJ, and it's rare to find a guy who can fullsnatch without some serious flexibility work first. Regardless, if you don't LIKE the sport then that's probably a good enough reason not to do it :)

what's the difference in training effect between, say, a set of clean pulls and a set of powercleans with the same weight? the powerclean obviously has a dropunder-braking-recovery phase that the pull doesn't, and you can follow it with jerks or presses, but other than that, what's the difference (other than minor form issues which would only matter to someone trying to maximize their clean)


that minimoog makes some amazing sounds! Honestly I didn't know those things could make so many neat and useable sounds. Wish I had webspace to upload some of the junk I've made. I'll get some eventually.
 
Well with pulls you don't go as high, and the form tends be slightly different, it's very hard to do it exactly the same as a powerclean, for one you don't jump - I jump when I powerclean a little bit :)

Powercleans and snatches are true ballistic lifts, since you release the load at the top at the final explosion. Much different than pulling the bar up fast in a pull. The power output levels would be different I'd imagine.

It's like saying throwing a medball upwards is the same as doing the same movement with the medball staying in your hands


Minimoog can only play one note though, but its a good note :)
I do have other synths though.
 
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Damn I am still freaking sore! Abs, VMO, hammies (especially the upper part ham/glute tie area), erectors and even lats (from the hyper extension ISO holds I presume - held dumbells) !!
 
Wednesday 16th June - Cycle 1 Get Stronger - Week 19 - Day 2 - Upper1 FATIGUE TOLERATION - Microcycle 4 - workout 7

Got a lot of sleep yesterday, hopefully I can keep this up :)

Bodyweight at gym - 223.5lbs in my winter clothes
Workout time - 2hours 15 mins
Workout rating - 8/10

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 x10, 45lbs x10, 95x8, 135x7, 165x4, 195x3,

Rotation 1) - 255lbs x 3.5 New PR!! +0.5 rep

10% of (15%BW+load) dropoff
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 3.5
Cooldown - 20inch grip - 115x15

The last time I did 255lbs, the 3rd rep was a grind, and the bar got pinned on my chest on the 4th rep. 3rd rep today much faster, so while I have gotten stronger, just not enough to get through the sticking point of the 4th rep :)


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx10, 25lbs x8, 45lbs x7, 70lbs x5, 90lbs x4, 115lbs x3, 135x1

Assuming bar weighs 20lbs
Rotation 1) Bar+160lbs x 4 New PR!!

10% of (15%BW+load) dropoff
Rotation 2) Bar+137.5lbs x 4
Rotation 3) Bar+137.5lbs x 4
Rotation 4) Bar+137.5lbs x 4
Rotation 5) Bar+137.5lbs x 4
Rotation 6) Bar+137.5lbs x 3.5
Cooldown - 45x15

Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 5kgx10, 20lbsx8, 35x6, 45x4

Rotation 1) 55lbs x 9
Rotation 2) 55lbs x 7
Rotation 3) 55lbs x 6
Rotation 4) 55lbs x 4.5
Cooldown - Rotating style - 5kg x 15


Standing Dumbell Curl

Warmup - 4kgx12, 20lbsx8, 35x5, 40x3

Rotation 1) 45lbs x 10 New PR!!
Rotation 2) 45lbs x 8
Rotation 3) 45lbs x 6
Rotation 4) 45lbs x 5.5
Cooldown - Rotating style - 4kg x 15


Cuff circuit

Rest - 2mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x1

40lbs x 10 New PR!!

10% of (15%BW+load) dropoff -> 35lbs x10, Explosive - 35lbs x10, 35lbs x8.5
CooldDown 10x15


ISO Stretches - EQI

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

Low Pulley ROW Stretched ISO hold - Narrow OverhandGrip
40kg x 1min


Shoulder dislocate pec stretches with wooden staff
 
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Tuesday 18th June - Cycle 1 Get Stronger - Week 19 - Day 3 - Lower 2 Strength - Microcycle 5 - workout 4

Decent workout, but I didn't exactly feel in the mood for heavy frontsquats, so I did ISOs instead.

Bodyweight - 223lbs in winter clothes at the gym
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


Olys

Did these in between the warmup sets of the squats and one arm clean deadlifts - rest - 1.5 to 2mins

Bar x 2 sets of warmup stuff - hang powercleans, squatcleans and powerjerks.

SquatClean + 2 PowerJerks - 89lbs x 2 sets, 119lbs, 155lbs, 175lbs
SquatClean + PowerJerk - 195lbs
Powerclean - 195lbs

That 195lb powerclean flew up!
I widened my clean/jerk grip an inch on either side and it made things alot more comfortable on my forearm tendons. And I can get the bar further behind the head in the Jerk. Also made the clean feel much more stable at the bottom, I can keep my elbows higher, no dumps today with 195lbs :) Does feel a bit funny, but hopefully I'll get used to it eventually. Funny I never tried a wider grip all this time :)
I may go another inch wider, but its pretty good as is now, I can actually hold the bar in the frontsquat position without too much tension on the forearms and wrist.


Rotating between each exercise

rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.

CleanGrip Full FrontSquat - in Oly Shoes - RAW

Warmup sets - Did one set of Back squat and then frontsquat - 3sec ISO done on the last rep - Bar x8, 95lbs x 5+ISO, 135x3+ISO, 185x3+ISO,
FrontSquat only - 225x2, 255lbs 2x1

Lowered all the way down, come up 3inches, hold for 10secs and then explode up
Rotation 1) 225lbs x 10sec ISO + squat up
Rotation 2) 225lbs x 10sec ISO + squat up
Rotation 3) 225lbs x 10sec ISO + squat up
Cooldown - 135x10

Legs started shaking a bit on the 3rd set. Damn these are hard!
Using the wider grip as well as mentioned above, I can actually hold onto the bar quite comfortably.

Single arm Clean DeadLift + Shrug - bar in front
Warmup sets - one rep each arm - 89lbs x2, 111x2, 155x2, 175x2, 195x2

Hook grip, Left first, alternating sides, lowered RDL style, 4 sec pause after switching sides
Rotation 1) 225lbs x 6 New PR!!

4% of (55%BW+load) dropoff
Rotation 2) 210lbs x 6
Rotation 3) 210lbs x 4

Left arm is a lot weaker grip wise. Right hand was solid. Ripped a callous on my left arm on the last set!

SideWays Situp ISO
Warmup sets - BWx10secs

Plate on chest, holding at parallel, ISO each side
Rotation 1) +20lbs x 40secs
Rotation 2) +20lbs x 40secs

Still not at limit, but obliques and core is fried anyway.

CooldDown and ISO stretches

Reverse back raise
BWx12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
Tuesday 22nd June - Cycle 1 Get Stronger - Week 20 - Day 1 - Lower 1 - Microcycle 5 - workout 4

Been averaging 7.5 hours sleep the last 4 days, which is a step up from 6, so I'm feeling a lot better now. Getting that crisp snappy feeling back.

Bodyweight - 223lbs at the gym in winter clothes
Workout Rating - 7/10
Workout time - 1 hour 15mins

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 - BWx4 normal, and 6 twisted to each alternating sides.

Some Hang powersnatches with the bar


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 x9, 95lbs x8, 135x6, 185x5, 225x5, 275x3, 315lbs 2x1

1) 365lbs x 1.5

4% of (85%BW+load) dropoff
2) 335lbs x 2
3) 335lbs x 2
4) 335lbs x 2 ---> last rep was a slow grind
Cooldown - 135lbs x15

Just couldn't bust through the sticking point on the 2nd rep. First rep was pretty quick though. It's amazing how quickly I drop reps for every 20lbs I add to the bar. I can do 315x7, but not even 2 reps with 365lbs?


Hyper Extension ISO Hold
Warmup sets - BW x10secs, +20lbs x10secs, +70lbs x 10secs

Rotation 1) +140lbs x 40 secs New PR!! +10lbs
Rotation 2) +140lbs x 40 secs


Lat Machine Situp
Warmup sets - BWx10, +25lbs x5, 45x5

Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
Rotation 1) 110lbs x 15 New PR!!
Rotation 2) 110lbs x 15

ouch that was like watching paint dry...


CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
great job CCJ. it's good to watch your progress... and i'm "only" 120lbs away from you! ;)

imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless :) it's just a little bit of leaning forward into that good morning type position
 
great job CCJ. it's good to watch your progress... and i'm "only" 120lbs away from you! ;)

imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless :) it's just a little bit of leaning forward into that good morning type position
 
Colin you look prenty strong enough but I find one technical flaw. Take this as a helpful suggestion, when you come down into the hole it looks like you start pushing up about 4" to low. This causes you to slightly bounce at the bottom and have the upper thoracic portion of you slightly buckle forward, you can see it slightly on the first rep but really on the second rep beofre you go back down. Your head sways slightly forward about 2-4 inches out of the hole on the way back up.

I hope this help cause the way you get 365 when you align yourself the first time it was too easy
 
Thanks guys!

I think it maybe due to me squatting really upight, and my body trying to put me into a stronger position by making me lean forward slightly.
 
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