Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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?

I have done them in the past, at the time I did they were pretty savage on my abductors which were badly overtrained then so they didn't feel too good.
I don't feel comfortable doing em all out, but with a buffer in weight can be useful.

anyway my posterior chain isn't that weak or small
Plus I do enough stuff that hits the same muscles the same way
I also find the range of motion on em much lower than olysquats, like 6inches less

old boxsquatting clip from the middle of last year

right click and save first etc
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_HBBoxSquats245_7May03.mpg

 

[d-dub]

thanks for the vid clip.
Ill probably keep them in the rotation for a while as it helps me focus on the hams and glutes.

 

[coolcolj]

one thing I don't lack is glutes
even the hams bulge out a fair bit these days.

 

[d-dub]

hahaha. i remember i never used to have an ass till i started squatting and deading, now i have more than enough. Good for power tho.

I did some high rep dimels on monday to help hit hams/low back - still limping around today. hehehe.

 

[coolcolj]

Thursday 8th July - Cycle 1 Get Stronger - Week 22 - Day 2 - Lower 2 FATIGUE TOLERATION - Microcycle 5 - workout 8

Felt average today and the workout kicked my ass! Especially my midsection, front, side and rear.
Butt freezing cold too!

Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - just under 2 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 x6
2)Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.


Olys

Did these in between the warmup sets of the main workout - rest - 1.5 to 2mins

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

SquatClean + 2 PowerJerks - 89lbs, 119lbs, 155lbs
SquatClean + PowerJerk - 175lbs, 195lbs ---> jerked forward dumped

a bit rusty today, due to the 1 week break.

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 - 3sec ISO done on the last rep on the way up - Bar x5, 95lbs x2+ISO, 135x2+ISO, 170x2+ISO, 195x2+ISO, 225x2, 245x1

Lowered all the way down, come up 3inches, hold for time
Rotation 1) 255lbs x 12secs New PR!! +10lbs +2secs

Lowered all the way down, come up 3inches, hold for 12secs and then explode up
10% of (85%BW+load) dropoff
Rotation 2) 210lbs x 12sec ISO + squat up
Rotation 3) 210lbs x 12sec ISO + squat up
Rotation 4) 210lbs x 12sec ISO + squat up
Rotation 5) 210lbs x 12sec ISO --> legs started shaking, dumped

Felt strong and stable with 255lbs, dumped when I started to shake.
A few sessions back I tried to hold 255lbs and I couldn't hold it and went back down and then squatted it up from the bounce

Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 89lbs x2, 111x2, 155x2, 175x2, 205x2, 243x1

Lowered under control, slight pause in between each rep
Rotation 1) 263lbs x 8 New PR!! +20lbs
Rotation 2) 263lbs x 6
Rotation 3) 263lbs x 5
Rotation 4) 263lbs x 4

Grip was slipping a bit after the 4th rep of the firsts et, but not so bad on the other sets. Bent bar and dry winter skin made my hands hurt pretty bad!
Went up powerfully on all sets.

SideWays Situp ISO
Warmup sets - BWx7secs , 15lbs x7secs,

Dumbell on chest, holding at parallel, ISO each side
Rotation 1) +35lbs x 30secs New PR!! +10lbs
Rotation 2) +35lbs x 30secs
Rotation 3) +35lbs x 30secs

that was tough!

CooldDown and ISO stretches

Bulgarian SplitSquats

controlled BW x15

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

 

[coolcolj]

Friday 9th July - Cycle 1 Get Stronger - Week 22 - Day 3 - Upper 2 - Microcycle 5 - workout 2

I normally don't like to do back to back workouts, especially since I'm still battered from yesterday's session. But due to poor planning I had to drag my butt into the gym today. I didn't really plan anything so just slapped togetehr some stuff. Next week I'll start my proper microcycle.

Bodyweight at gym - in winter clothes 224lbs
Workout time - 1 hour
Workout rating - 6/10

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


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

Warmups - Pushups against leg press seat, Barx10, 75lbs x8, 95x5, 115x4, 135lbs 2x1

Rotation 1) 145lbs x 9

4% of (15%BW+load) dropoff
Rotation 2) 135lbs x 8

While this is the highest number of reps I have ever done with 145lbs, still no progress overall since I can do 135x11 and 155x7

Chins - 12 inches between hands

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

ISO hold at 90 degrees
Rotation 1) BW(224lbs) +10lbs x 32secs

4% of (85%BW+load) dropoff
Rotation 2) BW x 32 secs --> just about maximal


Tricep Dips - all the way down

Warmups - Lockout hold - 10secs x2, BWx5, BWx3(faster), +25lbs x3, +45lbs x1

Rotation 1) BW(224lbs) + 45lbs x 10
Rotation 2) +45lbs x 7

This new Dip/Chin belt feels much harder, either because of the chain or how the load is positioned.

Standing Dumbell Hammer Curls

Warmups - 15lbs x3, 35x2

Rotation 1) 45lbs x 9.75
Rotation 2) 45lbs x 8


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - V Parallel Grip
30kg x 1min

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

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Tuesday 13th July - Cycle 1 Get Stronger - Week 23 - Day 1 - Upper1 - Microcycle 5 - workout 3


Bodyweight at gym - 223lbs in winter clothes
Workout time - 1 hour 45mins
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, 135x8, 185x4, 225x2, 255x1

1) - 285lbs x 1.5 New PR!! Heaviest weight ever benched

4% of (15%BW+load) dropoff
2) 270lbs x 1 ---> really slow! Almost stalled 3/4 of the way up.
3) 270lbs x 1
4) 270lbs x 1
5) 270lbs x 0.75
Cooldown - 20inch grip - 135x12

Well 285lbs was a lot slower than I expected, I almost stalled 3/4 of the way. Seems my sticking point has moved up from halfway up.
Then on the 2nd single, I must have spent 2-3 second at the same sticking point and almost failed. But on the next 2 singles, I kept my elbows in and blew them up!


Low Pulley Cable Row - Close V Parallel grip

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

1) 105kg x 5.75
2) 100kg x 6
3) 100kg x 4.5

Heaviest weight used on these so far


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx10, 15lbs x8, 35x5, 45x5, 55x1

1) 65lbs x 3 New PR!! +1rep
2) 60lbs x 3
3) 60lbs x 3
4) 60lbs x 2.5


Standing Dumbell Curl

Warmup - 4kgx10, 15lbs x8, 35x5, 45x4, 45x1

1) 55lbs x 3.5 New PR!! +0.5 rep
2) 50lbs x 3
3) 50lbs x 4
3) 50lbs x 3.5

Work capacity is up as well over last session


Cuff circuit

Rest - 4mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 15lb x 6, 25lbs x4, 35x1

1) 40lbs x 16 New PR!! +4reps
2) 40lbs x 10.5

Wow!


ISO Stretches - EQI

Free Motion High Pulley ROW Stretched ISO hold
70lbs x 1min

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

Shoulder dislocate pec stretches with wooden staff

 

[coolcolj]

Bench clip from today

Right click on link and save first to avoid errors

285lbs x1.5 plus 3rd and 5th singles with 270lbs
http://www.members.optushome.com.au...chGripBenchPR_285x1.5_Singles270_13July04.mpg

 

[coolcolj]

Thursday 15th July - Cycle 1 Get Stronger - Week 23 - Day 2 - Lower 1 - Microcycle 6 - workout 1

Well last time I did any powersnatches was 2 weeks ago, and boom PR
Squats felt pretty heavy though, but not too bad.
I also rotated the Olys with the rest of the lifts, seem to work ok.

Bodyweight - ?
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 x6
2) Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
3) Low Ankle Jumps 2x15


Rotating between each exercise

rest - 1.5-2 mins for warmups. 2-3 mins between each exercise after warmups.


Olys

Did these in between the sets of the main workout - rest - 1.5 to 2mins

Bar x 2 sets of hang powersnatches and overhead squats

PowerSnatch - 89lbs 2x2
PowerSnatch - 133lbs x2, 153lbs x1

Rotation 1) PowerSnatch 173lbs x 1 New PR!!
Rotation 2) PowerSnatch 187lbs x MISS
Rotation 3) PowerSnatch 165lbs x1 - slight pressout
Rotation 4) PowerSnatch 155lbs x1 - slight pressout
Rotation 5) PowerSnatch + 3 Hang PowerSnatch - 111lbs
Rotation 6) PowerSnatch+OverheadSquat+HangPowerSnatch+OHS - 111lbs
Rotation 7) PowerSnatch+OverheadSquat+HangPowerSnatch+OHS - 111lbs

Finally a new 1RM PR! A bit ugly though
Judging by how high I got 175lbs I thought 187lbs was doable, but my body seem to shut down, when I lifted off, it was about 12inches short. A bit rusty though due to the break.
Need to work on my abductor flexibility because my knees keep bowing in on the OHS at the bottom. Plus my lockout on em needs work, just holding the bar on muscular strength.


Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x6, 95lbs x3, 135lbs 2x3, 185x3, 225x3, 275x3, 315x1

Rotation 1) 355lbs x 2 New PR!!

6% of (85%BW+load) dropoff
Rotation 2) 325lbs x 2
Rotation 3) 325lbs x 2
Rotation 4) 325lbs x 2
Rotation 5) 325lbs x 2
Rotation 6) 325lbs x 2
Rotation 7) 325lbs x 2
Rotation 8) 325lbs x 2
Rotation 9) 335lbs x 2 --> 2nd rep felt hard

While 355x2 is a PR in terms of the heaviest weight I have doubled, its strange that I can do 315x8, but only 355x2.
Well I stuffed up the dropoffs again, 6% instead of 4%, which would have been 335lbs. Oh well, work capacity surprsied me anyway. Decided to call it a day at the 9th set.

Lat Machine Situp
Warmup sets - BWx15+5OI, +15lbs x5+5OI, 35x5+5OI

Dumbell on chest - I lean back to just above parallel
Rotation 1) 55lbs x 5 sec ISO + 15 Oscillatory ISO
Rotation 2) 55lbs x 5 sec ISO + 15 Oscillatory ISO
Rotation 3) 55lbs x 5 sec ISO + 15 Oscillatory ISO


CooldDown and ISO stretches

Bulgarian SplitSquat
BW x 12 each leg

Reverse Back Extension
BW x 12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Lie over a swissball to stretch out and unload spinal erectors

 

[coolcolj]

PowerSnatch clip from today - a bit ugly though

Right click on link and save first to avoid errors

153lbs x1, 173x1 PR, 187xMISS
http://www.members.optushome.com.au...werSnatchPR_173x1_153x1_187xMISS_15July04.mpg