Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 4th July - Cycle 1 Get Stronger - Week 22 - Day 1 - Upper1 - Microcycle 5 - workout 1

Rather warm today, 23 degrees in the middle of winter! Hense I wore t-shirt and shorts. I took a 30min nap before the workout, but didn't really feel all that strong. So I have no idea where the PRs come from

Bodyweight at gym - 222lbs
Workout time - ?
Workout rating - 9/10

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, 135x5, 185x3, 225x1, 245x1

1) - 275lbs x 2 New PR!!

6% of (15%BW+load) dropoff
2) 255lbs x 2
3) 255lbs x 1.5 --> hit the hooks on the way down on the 2nd rep..
4) 255lbs x 2
5) 255lbs x 1
Cooldown - 20inch grip - 115x15

I'm still in shock! I only expected to hit 1.5 reps with 275, but dang I bagged 2! And it wasn't much of a grind compared to some past sets.
2+ weeks since I last benched too!

That means I should be able to hit 295lbs for a single. 1RM at the start of year was 255lbs, so that's a nice 40lb gain. I should be able to hit 315lbs soon, so will have to reset my goals to 405lbs now, which will be double bodyweight when I lean up
Stuffed up the dropoff % though, did 6% when I was supposed to do 4% or 265lbs.


Low Pulley Cable Row - Close V Parallel grip

Warmups - 30kgx10, 40kgx5, 50kgx5, 60kgx5, 70kgx3, 80kgx2, 90kgx2

1) 100kg x 9.75

5% of (15%BW+load) dropoff
2) 95kg x 10
3) 95kg x 9.75

Been a few months since I last did these. I think I gained a rep, but used a different machine


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx10, 20lbs x6, 35x5, 45x5, 55x1

1) 65lbs x 2
2) 60lbs x 3
3) 60lbs x 3
4) 60lbs x 1.5

Heaviest weight used so far on these


Standing Dumbell Curl

Warmup - 4kgx8, 20lbs x6, 35x5, 45x3, 45x1

1) 55lbs x 3
2) 50lbs x 3
3) 50lbs x 2.5

Heaviest weight used so far on these


Cuff circuit

Rest - 4mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x2

1) 40lbs x 12 New PR!! +2reps

4% of (15%BW+load) dropoff - Explosive
2) 37.5lbs x 12
3) 37.5lbs x 10.5


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

 

[coolcolj]

Bench clip from today

Right click on link and save first to avoid errors

275lbs x2 - sweet
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBenchPR_275x2_4July04.mpg

 

[Tagio]

nice jump congrats on the continued progress.

 

[coolcolj]

nice jump congrats on the continued progress.

thanks

really feel like I have a chance to reach 405lbs

 

[super_rice]

CCJ i'm really interested on what you're doing for your vertical...

what is it at now? also, what do you plan on doing as far as your plyo goes?

also, i was wonderin, on those snatchgrip deadlifts, i do them too, and was just wondering if you have any tips on positioning to avoid the knees.

i keep banging the bar into myself, the bruises are no fun

 

[coolcolj]

CCJ i'm really interested on what you're doing for your vertical...

what is it at now? also, what do you plan on doing as far as your plyo goes?

also, i was wonderin, on those snatchgrip deadlifts, i do them too, and was just wondering if you have any tips on positioning to avoid the knees.

i keep banging the bar into myself, the bruises are no fun

I think its around 32 inches now, at a guess, after the bdoyweight/fat gain
Its all from my squats, and olys pretty much. I have natural spring, so the strength gained has helped give me extra hops, and the way I do my olys, ie I jump that helps carry over
I'm not doing anything specificly for it at the moment, just a result of what I did over the last 3 years since I started training.

Well read my VJ thread, the last post on it has a VJ evaulation test.
I know somehow who just put 6 inches on his VJ in 2.5 months using that test to determine his weakness, from 65.5cm to 81cm. Based on the results of the test which said he lacked reactivity, result (1), he did altitude absorbtion drops intially (coupled with a VJ to measure fatigue), then depth jumps and rapid fire splitsquat jumps every 4-5 days to a 3% dropoff, ie once the jump height dropped 3% lower than the highest for the session he stopped the depth jumps for the workout, and with the splitsquat jumps he timed a set of reps, and stopped when the time slowed by 3%. He was playing BBall during this time as well.

But ideally you'd alternate between strength work and reactive stuff.
Just that most people tend to overtrain their CNS when doing this kind of stuff, since its very easy to do it, without autoregulation of fatigue

basicly figure your weakness and work it, then re-evaluate and repeat. Everyone is different

Keep the shins more on the vertical side. Wearing oly shoes does help here.
Basicly lower a snatch grip RDL all the way to floor, stick your butt right back, so the bar clears the knee and that's your starting position. It shouldn't bang your knees. Plus I line up the smooth part of the bar to my shins, so no scraping from the knurling
Your probbaly trying to stay too upright and so the knees are bent to far forward like a squat.

 

[super_rice]

yes, that's exactly the problem. i began deadlifting, did no have the problem with banging the knees, because i just did it the good old fashioned way. i wathced some of the videos you've provided, and noticed that the oly lifters set vey low, and have tried to use this stance, but have found it very difficult.

i will be sure to look over your VJ thread again, haven't checked it in a while

i've managed to put on about 2-3 inches on my VJ just by doing squats alone for the last four months or so.

i'm at a standing vertical of 30", but then i weigh 160. you're 32" at that bodyweight is incredible! and i agree, it really will get interesting when you drop the bodyfat. just don't forget to hold your breath when you enter the upper atmosphere!

 

[he-man]

nice work bro

 

[d-dub]

nice work again, ccj.

Im also in the strength phase, and will be for some time as i am regularly out-lifted by small children and pensioners. lol. not quite that bad

I have just started throwing in some box squats as well, these seem pretty good for my piss poor posterior chain.

Do you ever do these, or feel they or not as good for vertical as the good old oly style?

 

[coolcolj]

thanks guys

I have a snatch grip deadlift clip above. notice that my knees go back as I lift up. That's what happens when you keep your back angle the same as you lift off, and use the hamstrings to push the weigh up. You kinda leg press the weight up until it reaches the knee, then you straighten up.