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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Sunday 1st August - Cycle 2 Get Lean + Maintain Strength - Week 1 - Day 1 - Upper 1 - Microcycle 1 - workout 1
Only 4.5 hours sleep last night - hense crappy workout!
Bodyweight at gym - 222lbs in winter clothes
Workout time - around an hour
Workout rating - 5/10
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 2x8, 95 2x5, 135lbs 3x3 2x5, 185lbs 2x3, 195lbs x3, 225lbs 2x1
Rotation 1) - 255lbs x 3
Everything felt heavy
Low Pulley Cable Row - Close V Parallel grip
Warmups - 30kgx10, 40x5, 45x5, 50kg 2x3, 60x2, 70x2, x2, 80x2, 90x2
Rotation 1) 100kg x 1
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx10, 15lbs 2x5, 25lbs 2x5, 35lbs 2x3, 45lbs 2x2, 55x1
Rotation 1) 55lbs x 1
Standing Dumbell Curl
Warmup - 4kgx8, 15lbs 2x4, 25lbs 2x4, 35 2x3, 45lbs 2x1
Rotation 1) 50lbs x 1
Cuff circuit
Rest - 4mins between each side
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6
Rotation 2) 20lbs x 10
Cooldown + ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min
Shoulder dislocate pec stretches with wooden staff
Only 4.5 hours sleep last night - hense crappy workout!
Bodyweight at gym - 222lbs in winter clothes
Workout time - around an hour
Workout rating - 5/10
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 2x8, 95 2x5, 135lbs 3x3 2x5, 185lbs 2x3, 195lbs x3, 225lbs 2x1
Rotation 1) - 255lbs x 3
Everything felt heavy
Low Pulley Cable Row - Close V Parallel grip
Warmups - 30kgx10, 40x5, 45x5, 50kg 2x3, 60x2, 70x2, x2, 80x2, 90x2
Rotation 1) 100kg x 1
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx10, 15lbs 2x5, 25lbs 2x5, 35lbs 2x3, 45lbs 2x2, 55x1
Rotation 1) 55lbs x 1
Standing Dumbell Curl
Warmup - 4kgx8, 15lbs 2x4, 25lbs 2x4, 35 2x3, 45lbs 2x1
Rotation 1) 50lbs x 1
Cuff circuit
Rest - 4mins between each side
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6
Rotation 2) 20lbs x 10
Cooldown + ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min
Shoulder dislocate pec stretches with wooden staff
coolcolj
New member
Monday 2nd August - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 2 - Lower 1 - Microcycle 1 - workout 1
Bodyweight - 223lbs in winter clothes and shoes
Workout Rating - 7/10
Workout time - around an hour
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.
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 3x5, 135lbs 3x3, 185lbs 2x3, 225lbs 2x3, 275lbs 2x2, 315 2x1
Rotation 1) 365lbs x 1
Rotation 2) 365lbs x 1
Worked on my form a bit, trying to stay more upright
Reverse Back Extension
Warmup sets - BWx10sec ISO+5OI
Rotation 1) BWx1 + 5 sec ISO + 5 Oscillatory ISO
Rotation 2) BWx1 + 5 sec ISO + 5 5Oscillatory ISO
Lat Machine Situp
Warmup sets - BWx15+5OI, +15lbs x5+5OI
Dumbell on chest - I lean back to just above parallel
Rotation 1) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
Rotation 2) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
Bodyweight - 223lbs in winter clothes and shoes
Workout Rating - 7/10
Workout time - around an hour
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.
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 3x5, 135lbs 3x3, 185lbs 2x3, 225lbs 2x3, 275lbs 2x2, 315 2x1
Rotation 1) 365lbs x 1
Rotation 2) 365lbs x 1
Worked on my form a bit, trying to stay more upright
Reverse Back Extension
Warmup sets - BWx10sec ISO+5OI
Rotation 1) BWx1 + 5 sec ISO + 5 Oscillatory ISO
Rotation 2) BWx1 + 5 sec ISO + 5 5Oscillatory ISO
Lat Machine Situp
Warmup sets - BWx15+5OI, +15lbs x5+5OI
Dumbell on chest - I lean back to just above parallel
Rotation 1) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
Rotation 2) 35lbs x1 + 5 sec ISO + 5 Oscillatory ISO
coolcolj
New member
Wednesday 4th August - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 3 - Upper 2 - Microcycle 1 - workout 2
Body a bit bloated hense the extra bodyweight
Blood sugar decided to cash after I took a sip of my Gatorade+Whey drink... probbaly made me a bit weaker as a result
Bodyweight at gym - in winter clothes and shoes - 225.5lbs, in olyshoes 227.5lbs
Workout time - Around an 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 x8
2) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
3) Bar x 8 Hangpowercleans + 8 Pushpresses
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 - Bar 2x5, 95lbs 3x3, 115 2x3, 135lbs 2x2, 165lbs x1
Rotation 1) 185lbs x2 New PR!!
Holycrap the 2nd rep was so slow, I spent a good 3-4 secs at the sticking point! But I locked it out eventually, a sign my strain/grinding ability is way up. That was something new for me, I was not gonna be denied!
Chins - 12 inches between hands
Warmups - chin pulldowns - 40kg x10, 50kg 2x3, 60kg 2x3, 70x3, 80x3, then BW 2x1, +15lbs x1
Rotation 1) BW(227.5lbs) +30lbs x 5
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
Standing Dumbell Hammer Curls
Warmups - 5kgx8, 15lbs 2x5, 25lbs 2x3, 35lbs 2x3, 45lbs 2x1
Rotation 1) 50lbs x 9 New PR!!
Cuff circuit
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6, 25x4, 35x2
Rotation 3) 45lbs x 9 New PR!!
Rotation 4) 20lbs x 10
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 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 55sec
Shoulder Dislocates pec stretch with wooden staff
Body a bit bloated hense the extra bodyweight
Blood sugar decided to cash after I took a sip of my Gatorade+Whey drink... probbaly made me a bit weaker as a result
Bodyweight at gym - in winter clothes and shoes - 225.5lbs, in olyshoes 227.5lbs
Workout time - Around an 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 x8
2) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
3) Bar x 8 Hangpowercleans + 8 Pushpresses
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 - Bar 2x5, 95lbs 3x3, 115 2x3, 135lbs 2x2, 165lbs x1
Rotation 1) 185lbs x2 New PR!!
Holycrap the 2nd rep was so slow, I spent a good 3-4 secs at the sticking point! But I locked it out eventually, a sign my strain/grinding ability is way up. That was something new for me, I was not gonna be denied!
Chins - 12 inches between hands
Warmups - chin pulldowns - 40kg x10, 50kg 2x3, 60kg 2x3, 70x3, 80x3, then BW 2x1, +15lbs x1
Rotation 1) BW(227.5lbs) +30lbs x 5
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
Standing Dumbell Hammer Curls
Warmups - 5kgx8, 15lbs 2x5, 25lbs 2x3, 35lbs 2x3, 45lbs 2x1
Rotation 1) 50lbs x 9 New PR!!
Cuff circuit
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6, 25x4, 35x2
Rotation 3) 45lbs x 9 New PR!!
Rotation 4) 20lbs x 10
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 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 55sec
Shoulder Dislocates pec stretch with wooden staff
Last edited:
coolcolj
New member
Military Press PR from today
Right click on link and save first to avoid errors
185lbs x2
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPressPR_185x2_4Aug04.mpg
Right click on link and save first to avoid errors
185lbs x2
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPressPR_185x2_4Aug04.mpg
coolcolj
New member
Wednesday 4th August - Walk - Evening
20min brisk walk in the after dinner, last 3rd up a moderate incline.
Got the breathing and heartrate up a bit. Plus it was cold so it made me walk faster
Spinal erectors weren't contracting as hard as yesterday. Plus it felt good overall.
20min brisk walk in the after dinner, last 3rd up a moderate incline.
Got the breathing and heartrate up a bit. Plus it was cold so it made me walk faster
Spinal erectors weren't contracting as hard as yesterday. Plus it felt good overall.
TRUEsoldier
Banned
awesome shit bro, but I also had to get your post count on this thread off of 666!!! LOL
coolcolj
New member
Thursday 5th July - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 4 - Lower 2 - Microcycle 1 - workout 2
Felt average today, but damn I nailed a huge oly PR!
Bodyweight - 225lbs in winter clothes at the gym
Workout Rating - 8/10
Workout time - 1 Hour 30mins 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
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
Olys
Did these in rotation with the warmup sets of the other exercises
Some Fullsquats and Frontsquats with the bar
Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets
Powerclean + High HangSquatClean + Powerjerk - 111lbs
Powerclean + High HangSquatClean + 2 Powerjerks - 111lbs
Powerclean + High HangSquatClean + Powerjerk - 131lbs x 2sets
SquatClean + Powerjerk - 131lbs
SquatClean + Powerjerk - 155lbs
SquatClean + Powerjerk - 175lbs
SquatClean + Powerjerk - 199lbs
SquatClean + Powerjerk - 229lbs New PR!! +12lbs
SquatClean + Powerjerk - 243lbs ---> Powerjerk 2 inches short
Man I was that close to making a huge 26lb PR if I had powerjerked 243lbs!
Up from 217lbs, which was actually powercleaned up back on the 15th April as well. I didn't pop the bar up high enough on the clean recovery and so I only had 2 fingers on the left hand on the bar, I normally need to hold the bar to powerjerk properly. That put me out of sync, but I could have had it had I dipped a bit more! On a postive note it didn't feel that heavy on my chest or cut my breathing etc. Plus Jerk lockout felt Ok too, even though I had maxed out on Military Presses yesterday.
Its been 2 weeks since I did any PowerJerks (or frontsquats), but yet they felt really snappy and strong today, I suspect the alttitude drops from last week have helped.
I had an audience of 2 gym instructors who were doing tricep extensions in front of me as well. They egged me on a bit and that helped. I seem to lift better when people watch me. I remember blowing away a 225lb Powerclean PR when an ex competitive olylifter was chatting with me. I told him if I make this, it will be a PR and I smoked it so easily! Next goal is 263bs
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18
Did a Vertical jump after each set to measure fatigue based on jump height
Rotation 1) 12inches x5 - VJ closed fist well above raised ceiling -popped panel up
2x6inch and 2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist just touching ceiling - fatigue dropoff achieved
Dropped off fast today, probably due to the olys
Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 111lbs x3, 131x2, 155x1, 199x1, 243x1, 273x1
Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 303lbs x 5 New PR!! Grip slipped on 5th rep
Rotation 2) 303lbs x 3
Left hand gave way on first set, and then dropped off real quick on the 2nd set
SideWays Situp - Torso horizontal to floor
Warmup sets - BWx10sec ISO + 5OI
Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
Rotation 2) +10lbs x 5sec ISO + 20 Oscillatory ISO
Standing Single Leg, Leg curl
Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 14px5sec ISO
ISO held with slight bend in knee - each leg
Rotation 1) 16Plates x 25sec ISO New PR!!
Rotation 2) 15Plates x 25sec ISO close to maximal
Up one plate from last week
CooldDown and ISO stretches
Bulgarian SplitSquat Stretched ISO hold - front leg 6inch elevated
BW x 45secs each leg
Reverse Back Extension
BW x 8
Seated adductor stretched ISO hold
30lb dumbell x 1min
Abductor stretched ISO hold
30lb dumbell x1min each leg
Felt average today, but damn I nailed a huge oly PR!
Bodyweight - 225lbs in winter clothes at the gym
Workout Rating - 8/10
Workout time - 1 Hour 30mins 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
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
Olys
Did these in rotation with the warmup sets of the other exercises
Some Fullsquats and Frontsquats with the bar
Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets
Powerclean + High HangSquatClean + Powerjerk - 111lbs
Powerclean + High HangSquatClean + 2 Powerjerks - 111lbs
Powerclean + High HangSquatClean + Powerjerk - 131lbs x 2sets
SquatClean + Powerjerk - 131lbs
SquatClean + Powerjerk - 155lbs
SquatClean + Powerjerk - 175lbs
SquatClean + Powerjerk - 199lbs
SquatClean + Powerjerk - 229lbs New PR!! +12lbs
SquatClean + Powerjerk - 243lbs ---> Powerjerk 2 inches short
Man I was that close to making a huge 26lb PR if I had powerjerked 243lbs!
Up from 217lbs, which was actually powercleaned up back on the 15th April as well. I didn't pop the bar up high enough on the clean recovery and so I only had 2 fingers on the left hand on the bar, I normally need to hold the bar to powerjerk properly. That put me out of sync, but I could have had it had I dipped a bit more! On a postive note it didn't feel that heavy on my chest or cut my breathing etc. Plus Jerk lockout felt Ok too, even though I had maxed out on Military Presses yesterday.
Its been 2 weeks since I did any PowerJerks (or frontsquats), but yet they felt really snappy and strong today, I suspect the alttitude drops from last week have helped.
I had an audience of 2 gym instructors who were doing tricep extensions in front of me as well. They egged me on a bit and that helped. I seem to lift better when people watch me. I remember blowing away a 225lb Powerclean PR when an ex competitive olylifter was chatting with me. I told him if I make this, it will be a PR and I smoked it so easily! Next goal is 263bs
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18
Did a Vertical jump after each set to measure fatigue based on jump height
Rotation 1) 12inches x5 - VJ closed fist well above raised ceiling -popped panel up
2x6inch and 2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist just touching ceiling - fatigue dropoff achieved
Dropped off fast today, probably due to the olys
Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 111lbs x3, 131x2, 155x1, 199x1, 243x1, 273x1
Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 303lbs x 5 New PR!! Grip slipped on 5th rep
Rotation 2) 303lbs x 3
Left hand gave way on first set, and then dropped off real quick on the 2nd set
SideWays Situp - Torso horizontal to floor
Warmup sets - BWx10sec ISO + 5OI
Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
Rotation 2) +10lbs x 5sec ISO + 20 Oscillatory ISO
Standing Single Leg, Leg curl
Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 14px5sec ISO
ISO held with slight bend in knee - each leg
Rotation 1) 16Plates x 25sec ISO New PR!!
Rotation 2) 15Plates x 25sec ISO close to maximal
Up one plate from last week
CooldDown and ISO stretches
Bulgarian SplitSquat Stretched ISO hold - front leg 6inch elevated
BW x 45secs each leg
Reverse Back Extension
BW x 8
Seated adductor stretched ISO hold
30lb dumbell x 1min
Abductor stretched ISO hold
30lb dumbell x1min each leg
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