Creation of an Explosive Mofo - My Training Journal :)

[InTraining]

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

I see...I have had good results with the captain of crush grippers and wrist roller myself...

Also chins like you said and other back work hits grip pretty hard....

 

[coolcolj]

Wow those adductor stretched ISO holds I did last session have proved to work extremely well and fast! My legs and hips feel so much looser, and no more ache in my abductors when I stand in a sumo stance and lean to one side to stretch etc

I basicly sit on the floor, put the soles on both feet together and try pull the heels as close to my groin as possible, then put a dumbell on the inside of each knee and hold for a minute

Last session I did a 15lb dumbell for a minute at the start of the workout, and then a 30lb dumbell at the end of it where I do my usual postworkout cooldown and stretching

give if a shot if you ahve tight adductors and most people do

 

[coolcolj]

Tuesday 22nd July - Cycle 1 Get Stronger - Week 24 - Day 3 - Upper1 - Microcycle 5 - workout 5

Well I have actually lost 2-3 lbs of bodyweight, I am getting leaner for sure. Not sure if its related to the fact I've halved my dosage of fish oil capsules
Anyway I wanna get down to 198lbs or so, just from fat loss only.
99kg 218lbs now at home without shoes.

Long session today thanks to my bench work capacity

Bodyweight at gym - 220lbs in winter clothes
Workout time - 2 hour 30mins
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 x10, 45lbs x8, 95x8, 135lbs 2x5, 185x1, x2, 225lbs 2x1, 255lbs 2x1

Rotation 1) - 295lbs x 0.5

4% of (15%BW+load) dropoff
Rotation 2) 275lbs x MISS --> unracked and went down like a rock
then did 245x1

bench press with 45lb plate for 6-8 reps before each set to "warmup"
Rotation 3) 275lbs x 1
Rotation 4) 275lbs x 1
Rotation 5) 275lbs x 1
Rotation 6) 275lbs x 1
Rotation 7) 275lbs x 1
Rotation 8) 275lbs x 1
Rotation 9) 275lbs x 1
Rotation 10) 275lbs x 1

Cooldown - 20inch grip - 135x12

Today's warmup scheme wasn't the best, didn't get much blood flowing with the singles. Although 295 didn't feel that heavy when I unracked it. lowered down and pushed up, felt good and then stalled, felt it creep, pushed for 3 or so seconds, then gave up. Good thing is that I felt the force sustain for the whole 3 seconds. I will have this next week with an extra 5lbs of force!

On the 2nd set, someone had move the bench position, and my setup was different, when I unracked 275, it went down like a rock, no spotter could have saved that, lucky I bench in a powerrack
Then I did a single with 245lbs, not sure why though.
Now here is when it goes crazy, I'm cranking out 275lb like nothing, on the 4 and 5th singles it was kinda slow, then the speed picked up in the later singles. The 9th single felt hard 3/4 of the way up so I figured I would miss the next one, but no the 10th one shot up! I felt like I could have done another 2-3 singles, but someone was waiting to use the powerrack so I had to stop here.
Crazy work capacity with a weight that is 96% of my 1RM, 285lbs!!!
Although I wonder if the external rotation L-Flyes I did after the 9th single with 40lbsx16.5 may have helped the 10th one?


Low Pulley Cable Row - Close V Parallel grip

Warmups - 30kgx10, 40x5, 45x5, 50x2,x3, 60x1, x2, 70x1, x2, 80x2, 90x2, 100x1

Rotation 1) 105kg x 6.75 New PR!! +1rep
Rotation 2) 100kg x 7
Rotation 3) 100kg x 6.75


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx10, 15lbs x8, 25x5, 35x1, x2, 45x1, x2, 55x1

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


Standing Dumbell Curl

Warmup - 4kgx8, 15lbs x8, 25x4, 35x1, x2, 45x1, x2, x1

Rotation 1) 55lbs x 3
Rotation 2) 50lbs x 3
Rotation 3) 50lbs x 3
Rotation 4) 50lbs x 3
Rotation 5) 50lbs x 2.5

no change, but work capacity is up


Cuff circuit

Rest - 4mins between each side

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

Rotation 9) 40lbs x 16.5
Rotation 10) 40lbs x 11


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

Dumbell 30 degree Incline Curl Stretched ISO hold
15lbs x 1min


Shoulder dislocate pec stretches with wooden staff

 

[coolcolj]

bench clip from today

Right click on link and save first to avoid errors

295lb MISS, and singles with 275lbs, the 3rd, and 8 to 10
http://www.members.optushome.com.au...nchGripBench_295xMISS_275Singles_22July04.mpg

 

[coolcolj]

Sunday 25th July - Cycle 1 Get Stronger - Week 25 - Day 1 - Lower 1 - Microcycle 6 - workout 3

Crappy sleep the last 2 nights. Long workout due to squat work capacity

Bodyweight - 221lbs in winter clothes and shoes
Workout Rating - 7/10
Workout time - 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.
3) Low Ankle Jumps 3x15


Rotating between each exercise

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


Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar 2x8, 135lbs 2x6, 185lbs 2x5, 225lbs 2x3, 275lbs 2x2, 315x1

Rotation 1) 365lbs x 1.5 - rested 4mins tried again - 365lbs x 1.5

4% of (85%BW+load) dropoff - 5-8 bodyweight squats before each set
Rotation 2) 340lbs x 2
Rotation 3) 340lbs x 2
Rotation 4) 340lbs x 2
Rotation 5) 340lbs x 2
Rotation 6) 340lbs x 2
Rotation 7) 340lbs x 2
Rotation 8) 340lbs x 2
Rotation 9) 340lbs x 2
Rotation 10) 340lbs x 1.5

Tried a new warmup scheme, didn't feel too good, should have done a single at 335lbs before going to 365lbs. First attempt with 365lbs felt heavy and I slightly GM'ed the first rep, tried again and form was better. I'm annoyed, I want that 2nd rep! Squats felt heavier and slower than in past workouts, I blame that on poor sleep, 2 nights in a row
On a positive note, work capacity is getting rcrazy, 11 sets! And the squats were grinding gutbusters! May have to start splitting up my sets over a few days. Also time to get more speed/power stuff in now me thinks

Reverse Back Extension
Warmup sets - BWx10sec ISO+5OI

Rotation 1) BWx1 + 5 sec ISO + 30 Oscillatory ISO
Rotation 2) BWx1 + 5 sec ISO + 30 Oscillatory ISO
Rotation 3) BWx1 + 5 sec ISO + 30 Oscillatory ISO
Rotation 4) BWx1 + 5 sec ISO + 30 Oscillatory ISO

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

Dumbell on chest - I lean back to just above parallel
Rotation 1) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
Rotation 2) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
Rotation 3) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO
Rotation 4) 60lbs x1 + 5 sec ISO + 15 Oscillatory ISO


CooldDown and ISO stretches

Bulgarian SplitSquat
BW x 8 each leg

Reverse Back Extension
BW x 8

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

abductor stretched ISO hold
35lb dumbell x1min each leg

Seated adductor stretched ISO hold
35lb dumbell x 1min

Snatch grip Stretch ISO Hold - Start at knee level ---> touched floor
45lbs x 1min

Lie over a swissball to stretch out and unload spinal erectors

 

[coolcolj]

9th December 2003

212lbs

Height - 5'9"
Wrist - 6 7/8 inches
Arms - 16 3/8 inches
Forearm - 12 7/8 inches
Waist - too big after meal Around mid 36 inches --> lots of erector growth
Hips - 42.5 inches
Legs - Just under 28.5 inches
Calves 17 1/8 inches!
Ankles - 9 1/8inches

Been a while since I took some measurements so I did some tonight, granted I don't train for size specifically

26th July 2004

Bodyweight - 99kg 218lbs

right side only
Wrist - 7 inches
Arms - 17 1/8 inches
Forearm - 13 inches
Waist - too big after meal, plus abs and erectors have gotten way larger! 38+?
Hips - 43 inches
Legs - 29 inches
Calves 17 1/8 inches

Wrist has gone bigger!
Arms - I'm officially over 17inches! The biceps especially is much fuller. I thought I would always have crappy biceps genetics, but they don't look too bad now. At least they have caught up to my calves, but I don't train my calves though
Triceps are pretty chunky too. My chest, back and shoulders are a lot bigger than before as well, not a surprise really, since my upper body lifts have jumped a bit since last year.

No wonder I can barely get into my suit now! My mother thinks I'm too big now
Once I get lean I'll be ok though.

 

[coolcolj]

Tuesday 27th July - Cycle 1 Get Stronger - Week 25 - Day 2 - Upper 2 - Microcycle 5 - workout 6

I walked past this guy at the gym towards the end the workout. He's 50+ but looks like his in his lat 30s and is pretty bulky and built. He gave me a look and said "Your getting bigger mate"

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

Warmup

Did my usual general warmup as described before

1) Incline situps with Russian twists to each side at the top - arms held outstretched x6
2) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
3) 8 Hangpowercleans + 8 Pushpresses


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 BWx8, Progressively faster BW 6x3

Body at 40 degree angle, starting from bottom
Rotation 1) BWx3
Rotation 2) BWx3
Rotation 3) BWx3 ---> a bit lower


Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x10, 50x5+5sec ISO, 60x3+5sec ISO, 70x3+5sec ISO, 80x1+5sec ISO, then BWx1+5sec ISO

One chin then lower into ISO hold at 90 degrees
Rotation 1) BW(223lbs) +30lbs x 28secs New PR!!

4% of (85%BW+load) dropoff
Rotation 2) BW+20lbs x 28 secs --> just about maximal

These kill my abs as well


Standing Military Press in Oly Shoes

Warmups - Bar 2x8, 95lbs 2x5, 115x5, 135lbs x3, x2

Rotation 1) 155lbs x8.5 New PR!! +1rep

Pressed up, lower to sticking point + 5sec ISO + 30 Oscillatory ISO
Rotation 2) 120lbs
Rotation 3) 120lbs --> only did 27 OI

Sweet MP moves up
I was just going to do the ISO+OI combo like last week but with 120lbs instead of 115lbs, but decided to test my strength and boom PR.
First few reps with solid and smooth. Kinda surprised because the sets with 135lbs felt hard. Getting close to pressing 205lbs soon.


Standing Dumbell Hammer Curls

Warmups - 5kgx8, 15lbs x5, 25x5, 35x5, 45x2

Rotation 1) 50lbs x 8.5 New PR!!
Rotation 2) 50lbs x 6.5


Dumbell Bent Over Lateral Raise

Warmups - 3kg 2x5sec ISO, 4kg 2x5sec ISO, 5kg 2x5sec ISO, 6kg x5sec ISO

ISO at top
Rotation 1) 6kg x 20sec ISO
Rotation 2) 5kg x 20sec ISO
Rotation 3) 5kg x 30sec ISO

Dumbell Lying on Back Front Raise

Warmups - 3kg 2x5sec ISO, 5kg 2x5sec ISO, 15lbs 2x5sec ISO, 20x5sec ISO

Shoulder blades tucked - ISO at bottom, arms by the side, thumbs up
Rotation 1) 20lbs x 35sec ISO
Rotation 2) 20lbs 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
25lbs x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

PR Military Press clip from today

Right click on link and save first to avoid errors

155lbs x 8.5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPressPR_155x8.5_27July04.mpg

 

[d-dub]

nice work on the pr's.


Keep posting the vids, good stuff. Always motivational.

 

[InTraining]

Very nice mass gain and military press was explosive and strong!! I think you can get 205 at least once for the military..

What are your plans to shed the BF? I have about 10 lbs I want to get rid of myself