Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

SquatClean + PowerJerk clip from today

Right click on link and save first to avoid errors

219lbs, 229lbs PR and 243lbs with Jerk Miss
http://www.members.optushome.com.au...uatClean+PowerJerkPR_229PR_219-243_5Aug04.mpg

 

[Tagio]

cleans looked good! they don't have the smoothness that they might if you did them all the time but to my eye the form looked really solid. Congrats on the PR as well
It's only natural as you're getting stronger.

i'm sure someone has already pointed this out, but the two dips you do in the power jerk are weird. when you dip with the weight, your legs bend but your torso stays perfectly erect, which throws you off balance a bit so that you jump backwards when you throw the weight up. when you dip to receive it, again you keep your torso upright so that you're struggling to hold the weight overhead with your arms and trunk. If you dip in a natural quarter squat position before you push the weight up and then push your head THROUGH, chin forward, as you receive, the weight of the bar will be in a straight line over your traps, where it sits during a back squat, and your entire body is in a much stronger supporting position. it's like over your forehead now and you're looking up at it, so OF COURSE you can't support it when it's heavy.

powerjerks are hard! i have the same problem on the receiving portion, but to a smaller degree. when i remember to dip down to a quarter squat and put the weight behind my head (or push my head through) i can do about as well as the split version. drilling with light weights is helping. I also have some confidence issues from whacking myself in the chin a few times

 

[coolcolj]

Thanks, I think the high hang squatcleans during the warmups did the trick for the cleans. But still scary all the same

I only jumped backwards on the 243lb one, after looking at it closer. At least I'm driving it up straight. I'd rather not change my form now, I get good power like this and I drive it straight, just the rack needs work. I'm pretty sure I didn't look at the bar, but I may have on the 243 one, as I knew I couldn't get the jerk since it was short and I jumped slightly back.

I just don't have the flexibility to do a proper power jerk though, at least not like say Dimas or Kaki, but I'm also crap at split jerks.

I haven't hit my chin since a year ago
pretty much automatic now

 

[coolcolj]

Thursday 5th August - Walk - Evening

20min brisk walk in the after dinner, last 3rd up a moderate incline.

Spinal erectors tightening up really bad again!

 

[d-dub]

Nice PR.

Whats the best way to rack the clean without trashing/bruising your shoulders?
Is it just timing the dip to coincide with the weight descending?

 

[coolcolj]

Nice PR.

Whats the best way to rack the clean without trashing/bruising your shoulders?
Is it just timing the dip to coincide with the weight descending?

Thanks

Yeah, you should meet the bar with proper timing, it should only drop down an inch at the most. If you do them from the high hang at lot you will pick up the timing. Basicly you wnat to rack before it starts to drops, meet it at zero velocity. Just takes practise.

I haven't gotten any bruising in ages - when I used to pull with my arms and pull too high that's when I had bruises. Plus my front delts are a lot bigger these days which helps

 

[coolcolj]

Saturday 8th August - Walk - Evening

20min brisk walk in the after dinner, last 3rd up a moderate incline.

Erectors tight as usual!

 

[coolcolj]

Sunday 8th August - Cycle 2 Get Lean + Maintain Strength - Week 2 - Day 1 - Upper 1 - Microcycle 1 - workout 1

What a difference to last week, felt so much stronger.
Face is starting to look somewhat leaner, despite just only doing 20mins of brisk walking hear and there
But still a long way to go.

Bodyweight at gym - 224lbs in winter clothes
Workout time - 1.5 hours at a guess
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 x8+5sec ISO, 45lbs x8+5sec ISO+5OI, 95x5+5sec ISO+5OI, 135x5+5sec ISO+5OI, 185x3+5sec ISO+5OI, 225x2, 245x1, 275x1

Lower down and up into ISO hold at sticking point
Rotation 1) - 295lbs x 3secs - wasn't able to keep it at sticking point dumped. Rested a bit 275lbs x 11secs - started to drift down halfway through. A bit taxed by the 295lb attempt

4% of (85%BW+load) dropoff
Rotation 2) 260lbs x 11secs
Rotation 3) 260lbs x 11secs --> drifted down and held lower than sticking point

The 275lb single during the warmups shot up, which is interesting since its so close to my 1RM. So I figure I need more ISO strain work


Low Pulley Cable Row - Close V Parallel grip

Warmups - 30kgx8+5sec ISO, 40x3+5sec ISO, 50x3+5sec ISO, 60 x3+5sec ISO, 70x1+5sec ISO, 80x1, 85x1, 90x1, 95x1

One full rep and then pulled again into ISO hold against the body, set terminated when handle separated
Rotation 1) 95kg x 1 + 15secs
Rotation 2) 90kg x 1 + 15secs
Rotation 3) 90kg x 1 + 11secs


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx5+5 rotating style+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x5+5sec ISO+5OI

One rep and then lower down and up into ISO hold at sticking point
Rotation 1) 35lbs x1+5sec ISO+25 Oscillatory isometrics
Rotation 2) 35lbs x1+5sec ISO+25 Oscillatory isometrics

Standing Dumbell Curl

Warmup - 4kgx5+5 rotating style+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI

Rotation 1) 30lbs x1+5sec ISO+25 Oscillatory isometrics
Rotation 2) 30lbs x1+5sec ISO+25 Oscillatory isometrics

Cuff Stuff

Rest - 3mins

Single Arm Lying on Side Dumbell L-Flyes
Warmup - 4kg x 30secs

ISO hold at 90 degrees
1) 15lbs x 30secs 2) 20lbs x 30secs


Cooldown + 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
Used Pinch grip on Hex dumbells 15lbs x 1min

Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches

 

[coolcolj]

Monday 9th August - Cycle 2 Get Lean+Maintain Strength - Week 2 - Day 2 - Lower 1 - Microcycle 1 - workout 3

I'm going to go back to my old split. I just can't handle back to back workouts when I go all out. CNS felt flat today.
Plus the fact someone rang me up at 3am last night doesn't help....!!

Switched things around abit this session.
Someone was using the power rack, so I didn't start the squat warmups until well into the snatch grip deadlift sets.

Bodyweight - 222lbs in winter clothes and shoes
Workout Rating - 6/10
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 x5 + 5 normal ones to start
2) Twisting Back Extensions - BWx5 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.

Snatch Grip Deadlifts - in OlyShoes - HookGrip

Warmups - 89lbs x3+5sec ISO, 119x2+5sec ISO, 155x2+5sec ISO, 175x1+5sec ISO, 205x1+5sec ISO, 243x1+5sec ISO, 263x1+5sec ISO, 293x1+5sec ISO, 303x1+5sec ISO

One rep and lower down into ISO hold an inch off the floor
Rotation 1) 323lbs x1+6sec ISO --> grip failure

4% of (55%BW+load) dropoff
Rotation 2) 303lbs x MISS

Well these felt pretty heavy today, and I think its also partially because of my grip or lack of. I have tears in the finger creases on my right hand as a result of dry winter skin and that hurt like hell. My body seemed to shut down and make me want to bend my arms. I started using straps from 205lbs onwards, and even with a hookgrip as well, I couldn't really hold it properly.
I couldn't get it off the platform on the 2nd set...

I think its time I dropped deadlifts been doing them too long and I'm getting stale in em. I will most probably do Seated Dumbell Pulls oscillatory isometric style next session


Full Squats - in Oly Shoes - RAW

Warmup sets - Bar x8, 135lbs x5, 185x5, 225x5

Wide stanced
Rotation 1) 275lbs x5
Rotation 2) 295lbs x5
Rotation 3) 315lbs x4 --> last rep a slight grind

I tried a pretty wide stance today, feet within 4inches on each of the powerrack. They felt good, especially now that my adductors have the flexibility. But may narrow the stance up a bit, but still wider than what I have been using lately. Back to the way I used to fullsquat, where I can stay more upright, get slightly deeper and maintain my stretch reflex better because I don't bottom out like I do with a narrower stance. And besides I can't really fullsquat with a shoulder width stance unless I wear oly shoes. So this will be more natural for me, as if I where squatting in flat shoes
I seem to blast up faster too, and there is less quad pump which I prefer.


SideWays Situp - Torso horizontal to floor

Warmup sets - BWx10sec ISO, +10lbs x10sec ISO

Weight on chest, holding an ISO each side
Rotation 1) 25lbs x 25secs
Rotation 2) 35lbs x 25secs

I hook my feet under a powerrack pin, and hip on bench. These are damn hard! fires my obliques and abductors/gluteus minor, and just core in general.

 

[coolcolj]

Anyway my waist is now 38.75inches now, straight out of bed this morning, down 1/4 of an inch so far. Bodyweight is down a pound or so. I figure I will drop 4-5lbs for every inch off my waist.

I will stop listing my 20min walks, so just assume I'm doing them 3-5 times a week for now until further notice.