Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

I made a little frame sequence of the 173lb lift
Surprised at how close the bar is, because I really don't feel it, but it is touching my hips. I may need to widen my grip a little
Jump too much as well which is why I land hips forward and went off balance

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_PowerSnatchPR_173_Sequence.JPG

 

[guldukat]

Great stuff as always, Mr. Chung

I know dick about Olympic lifting, but I'm curious: are you dropping down as low "under the bar" as you could during its ascent? You seem to be standing pretty upright.

In any case, like I said, good stuff!

 

[coolcolj]

Thanks

yeah that's is something I have problems with, need to be faster under the bar, and course just technique wise.

But as a barometer for gauging power increases catching it high is a good idea though

 

[coolcolj]

Sunday 18th July - Cycle 1 Get Stronger - Week 24 - Day 1 - Upper 2 - Microcycle 5 - workout 4

Fun session today! Lots of new exercises and moves.
I figure my upperbody has decent strain ability now, at least within norms, so its time I started to add in some reactive/explosive work.

I'm also a tiny bit leaner to boot

Bodyweight at gym - in winter clothes 223lbs
Workout time - 1.5+ hour
Workout rating - 8/10

Warmup

Did my usual general warmup as described before



Rotating Sets between each exercise

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

Plyo Pushups

Warmups - Pushups against leg press seat BWx10, Progressively faster BWx5, BWx3, BWx2

Body at 40 degree angle, starting from bottom, getting about 12+inch height
Rotation 1) BWx3
Rotation 2) BWx3
Rotation 3) BWx3 ---> not reacting as quickly here, also a bit lower

I found on these , when relaxed my upper body into the eccentric I could reactive a lot faster and more explosively

Chins - 12 inches between hands

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

One chin then lower into ISO hold at 90 degrees
Rotation 1) BW(223lbs) +20lbs x 32secs New PR!! +10lbs

4% of (85%BW+load) dropoff
Rotation 2) BW+10lbs x 32 secs --> just about maximal
Rotation 2) BW+10lbs x 22 secs

should have stopped on the 2nd set


Standing Military Press in Oly Shoes

Warmups - Barx10, 75lbs x5+5OI, 95x3+5OI, 115x1+5OI

Pressed up, lower to sticking point + 5sec ISO + 30 Oscillatory ISO
Rotation 1) 115lbs --> 30-35 sec set time
Rotation 2) 115lbs
Rotation 3) 115lbs --> got hard here


Standing Dumbell Hammer Curls

Warmups - 30lbs x5, 40x5

Rotation 1) 45lbs x 11 New PR!! +1.25 rep
Rotation 2) 45lbs x 8.5


Dumbell Bent Over Lateral Raise

Warmups - 3kg x10sec ISO, 4kg x10sec ISO, 5kg 2x5sec ISO

ISO at top
Rotation 1) 5kg x 30sec ISO
Rotation 2) 5kg x 30sec ISO


Dumbell Lying on Back Front Raise

Warmups - 3kg x10sec ISO, 5kg x10sec ISO, 15lbs 2x5sec ISO

Shoulder blades tucked - ISO at bottom, arms by the side, thumbs up
Rotation 1) 15lbs x 30sec ISO
Rotation 2) 15lbs x 30sec ISO


ISO Stretches - EQI

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

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

Dumbell 30 degree Incline Curl Stretched ISO hold
4kg x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Tuesday 20th July - Cycle 1 Get Stronger - Week 24 - Day 2 - Lower 2 - Microcycle 6 - workout 2

Pretty good workout today overall, felt strong.
Trying some seated abductor stretched ISO holds, dumbells ontop of inside of each knee. Hopefully their ROM will increase

Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 8/10
Workout time - 1 Hour 45 mins or so

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 - 3x15
4) Seated abductor stretched ISO hold - 15lb dumbell x 1Min


Rotating between each exercise

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

Olys

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

Low HangSquatClean + Powerjerk + MidThigh HangSquatClean + PowerJerk - bar x 2sets
Low HangPowerSnatch + OverheadSquat + MidThigh HangPowerSnatch + OverheadSquat - bar
Low HangPowerSnatch + 3 OverheadSquats - bar

SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
SquatClean + PowerJerk - 155lbs, 175lbs
SquatClean + PowerJerk - 195lbs -> didn't put enough effort into the powerjerk, a bit short dumped
SquatClean + PowerJerk - 195lbs
SquatClean + PowerJerk - 195lbs --> best of the bunch in terms of timing

Not bad considering its been 2 weeks since I did these, getting better all round. But the bar did feel like it was landing too far forward on my shoulders.
Jerk lockout is feeling a lot stronger and stable now.
Still have the arm bend though in the clean.
In a few months time I'll see if I can powerclean and powerjerk 243lbs

Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 89lbs x2, 109x2, 155x2, 175x2, 195x2, 245x1

Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 273lbs x 9 New PR!! +10lbs +1 rep

4% of (55%BW+load) dropoff
Rotation 2) 253lbs x 8
Rotation 3) 253lbs x 7

I widened my grip out an inch each side, same as my new snatch grip. Dunno if it made it any harder. Boy am I surprised, grip held on well and I went up strong on every rep!
Did 8 reps on the 2nd set instead of 9...


CleanGrip Full FrontSquat - in Oly Shoes - RAW

Warmup sets - Bar x5+5OI, 135lbs x1+5OI

Lowered all the way down, come up 3inches
Rotation 1) 155lbs x 5sec ISO + 15 Oscillatory ISO + squat up
Rotation 2) 155lbs x 15 Oscillatory ISO + squat up


SideWays Situp - Torso horizontal to floor
Warmup sets - BWx10sec ISO + 5OI

Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
Rotation 2) BW x 5sec ISO + 20 Oscillatory ISO


Standing Single Leg, Leg curl
Warmup sets - 5 Plates x1+5sec ISO, 7Px1+5sec ISO, 11Px1+5sec ISO,

ISO held with slight bend in knee - each leg
Rotation 1) 14Plates x 20sec ISO
Rotation 2) 14Plates x 20sec ISO

Unmarked plates. This was killer!


CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Reverse Back Extension
BW x10

Snatch grip Stretch ISO Hold - Start at knee level ---> touched floor
45lb Bar x 45secs

Seated abductor stretched ISO hold
30lb dumbell x 1Min

 

[coolcolj]

clips from today

Right click on link and save first to avoid errors

Snatch Grip Deadlift + Shrug PR - 273lbs x9
http://www.members.optushome.com.au...SnatchGripDeadlift+ShrugPR_273x9_20July04.mpg

The 3 SquatClean and Powerjerks I did with 195lbs
http://www.members.optushome.com.au...quatClean+Powerjerk_3singles_195_20July04.mpg

 

[InTraining]

Wow...explosive on the squat cleans\power jerks!!

Couldn't get the snatch deadlift+shrug vid to work

 

[coolcolj]

Wow...explosive on the squat cleans\power jerks!!

Couldn't get the snatch deadlift+shrug vid to work

Thank man! I must admit I was surprised as well, because they didnt feel explosive when I did em. Like I wasn't putting max effort to move em fast, but they went fast though

that snatch grip dead clip should work now

 

[InTraining]

Thank man! I must admit I was surprised as well, because they didnt feel explosive when I did em. Like I wasn't putting max effort to move em fast, but they went fast though

that snatch grip dead clip should work now

Nice form on those snatch grip deads...I remember when I included those in my routine I always had problems with rounding of the back towards the later reps even when I wasn't that fatigued....

Your grip must really be strong holding 275 for that long....

 

[coolcolj]

Nice form on those snatch grip deads...I remember when I included those in my routine I always had problems with rounding of the back towards the later reps even when I wasn't that fatigued....

Your grip must really be strong holding 275 for that long....

Yeah I lock my back tight and just concentrate on pushing down with the feet, keeping the back angle the same

Grip isn't that strong, just that I using a hookgrip and chalk working in my favour
But I do workout on the Ivanko Supergripper, which has helped a lot, plus the various isometric hold work I do on say chins etc help train the supporting grip strength and forearm endurance