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Creation of an Explosive Mofo - My Training Journal :)

Friday 25th June - Cycle 1 Get Stronger - Week 20 - Day 2 - Upper 2 FATIGUE TOLERATION - Microcycle 4 - workout 8

Crappy workout, not a surprise with all the stuff I've been under in my personal life.
Also got a new chin/dip belt from EliteFTS. Its quite a bit heavier than what I had been using - weight belt and wire. It's made of heavy duty leather and a big chain, so that also probbaly affected the chins and dips, felt a bit funny too with how the load is positioned.
Plus some ankle sled dragging straps, which I hope to use for back raise ISOs and loading of leg raises :)

Bodyweight at gym - in winter clothes 224lbs
Workout time - just over an 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

6HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Dip

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, Barx8, 75lbs x6, 95x5, 115x5, 135x1

Rotation 1) 135lbs x 11.5

10% of (15%BW+load) dropoff
Rotation 2) 117.5lbs x 10

Used slightly wider, as per my new clean/jerk/front squat grip. Also went at a more controlled cadence, which may have reduced my reps - still same as last session 2 weeks ago. Fast dropoff though, dips to blame

Chins - 12 inches between hands

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

Rotation 1) BW(224lbs) +25lbs x6 -1 rep

10% of (85%BW+load) dropoff
Rotation 2) BW x 6
Rotation 3) BW x 6
Rotation 4) BW x 4.5


Tricep Dips - all the way down

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

Rotation 1) BW(224lbs) + 70lbs x 6

10% of (85%BW+load) dropoff
Rotation 2) +45lbs x 6
Rotation 3) +45lbs x 6
Rotation 4) +45lbs x 4

-------------

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
10lbs x10

Single arm, Lying on side bent over Lateral
warmup - ISO 5kgx10secs, 20lbs x10secs
1) ISO 30lbs x 25secs
2) OI 20lbs x 25secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - V Parallel Grip
35kg x 30secs

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 30secs

Shoulder Dislocates pec stretch with wooden staff
 
Sunday 27th June - Cycle 1 Get Stronger - Week 21 - Day 1 - Lower 2 Strength - Microcycle 5 - workout 6

Good workout, but not great

Bodyweight - 224lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - just under 1.5 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 x8
2)Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
3)Low Ankle Jumps 3x15


Olys

Did these in between the warmup sets of the squats and one arm clean deadlifts - 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

Getting better form wise,a nd wider grip is feeling more natural.

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 x8, 95lbs x 3+ISO, 135x3+ISO, 170x3+ISO, 195x3+ISO, 225x3

Lowered all the way down, come up 3inches, hold for time
1) 245lbs x 9secs New PR!!

Lowered all the way down, come up 3inches, hold for 9secs and then explode up
4% of (85%BW+load) dropoff
2) 225lbs x 9sec ISO + squat up
3) 225lbs x 9sec ISO + squat up
4) 225lbs x 9sec ISO + squat up

Almost lost 245lbs forward. Surprised I could still squat it up on the 225lbs sets, decided to call it a day after the 4th set

Single arm Clean DeadLift + Shrug - bar in front/Snatch grip Deadlift
Warmup sets - one rep each arm - 89lbs x2, 111x2, 155x2, 175x2, 195x2

Hook grip, Right first, alternating sides, lowered RDL style, 4 sec pause after switching sides
1) 243lbs x 1

Snatch Grip Deadlift+Shrug - Lowered under control, slight pause in between each rep (HookGrip)
1) 243lbs x 8 New PR!!
2) 243lbs x 7
3) 243lbs x 6

Well I ripped up the torn callous on my left hand during the One armed deadlift with 243lbs, and made deep cut/gash in my left hand under the pinky, and so had to bail on it. That was pretty much the limit of my grip strength anyway, and my body shutdown sensing that. Could only do 1 rep, right side, cut my hand on the left side attempt and dropped it.
I didn't want to skip on the pulls so I did Snatch grip Deadlifts instead.
Kinda surprsied my grip held good, considering the fact I couldn't hold the bar tightly becuase of the cut. It wasn't long ago I struggled with 225lbs for sets of 3. Smacked my hammies nicely.

SideWays Situp ISO
Warmup sets - BWx10secs

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

Pretty much near limit now


CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
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Starting to add quite a bit of spinal erector mass all the way up the back :)

Lots of sleep the last 3 days, feeling good!
 
Tuesday 29th June - Ivanko SuperGripper Workout

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Warmups
warmups - rest 2mins, 1min between hands

31.5 x10, x5
48.7 x5, x3
64.6 x5, x3
79.4 x3, x2
91.1 x1, x1
100.3 x1
10 thin rubber band finger extensions

then rest 3.5mins

----- rest 6mins, 3mins between hands
15 thick rubber finger extensions between sets

1) left hand - 100.3 x 13+1(5mm short) ---> equal my best
right hand - 100.3 x 17+1(5mm short) New PR!!

2) left hand - 100.3 x 9+1(5mm short)
right hand - 100.3 x 12+1(5mm short)


Cooldown - 31.5x15 using thumb on handle and non-lock,
Finger Extensions with thin rubber band x20

Took a few weeks break of gripper work, 2nd workout since and back to my best!
Might just do these once a week I think.
 
judging by how high I could jump in the gym, my vertical jump has gone up 2-3inches over the last 4months of training.

I was able to touch the ceiling over the oly platform area a few workouts back with a closed fist :)

haven't been doing much jumping either. So it must be the vastly stronger core I have and strength/power gains. My increased powersnatch and powerjerk numbers seem to correlate with that. Also squatting 365lbs much faster as well.

Once I start doing some reactive training, and lean back down to 90kg 198lbs things will get interesting :)
 
Thursday 1st July - Cycle 1 Get Stronger - Week 21 - Day 2 - Lower 1 FATIGUE TOLERATION - Microcycle 5 - workout 7

My stomach was half full when I started , guess why my bodyweight was up a bit :)
Felt queezy and crappy, but I still bagged PRs!
Even though the workout wasn't high in volume or long, it wiped me out.
Lower back was pumped up all workout to painful levels that made it hard to squat, not sure what the deal was, it started during the warmups and stayed.

Bodyweight - 226.5lbs at the gym in winter clothes
Workout Rating - 6/10
Workout time - 1 hour 15mins

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 sets of the main workout - rest - 1.5 to 2mins

Bar x set of hang powercleans, squatcleans and powerjerks.
Bar x set of hang posersnatches and overhead squats

Powerclean + 2(HighHang SquatClean + PowerJerk) - 89lbs
PowerSnatch - 89lbs x2
PowerSnatch + 3 Hang PowerSnatches - 89lbs
PowerSnatch + Hang PowerSnatch - 89lbs
PowerSnatch - 119lbs x2
PowerSnatch + Hang PowerSnatch - 119lbs

That last hang powersnatch rep felt effortless and smooth like butter!


Rotating between each exercise

rest - 1.5-2 mins for warmups. 3.5 to 4 mins between each exercise after warmups.

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x9, 95lbs x5, 135x5, 185x5, 225x5, 275x3

1) 315lbs x 8 New PR!! +1rep

10% of (85%BW+load) dropoff
2) 265lbs x 8
3) 265lbs x 6

8 reps with 315lbs, that surprised me! High reps were a killer, but I gotta do what I need to do rather than what I want to do :)
I think I gave up on the 3rd set, could have gotten a 7th rep.


Hyper Extension ISO Hold
Warmup sets - BW x10secs, +20lbs x10secs, +75lbs x 10secs

1) +150lbs x 40 secs New PR!! +10lbs
2) +150lbs x 40 secs

Now that was torture!


Lat Machine Situp
Warmup sets - BWx10, +5lbs x5, 75x5

Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
1) 120lbs x 11 New PR!!
2) 120lbs x 5

Amazing...almost at the biggest dumbell in the gym :)

CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
Nice work on the PR's. :)

Its great to read your log, keep it coming.

How do you work the diet side of things, do you just aim for a target Kcal count for the day? It seems to be working for added size...

Also, how far away do you think you are from including more speed work?
(plyos and whatever to increase vertical)

Cheers.
 
d-dub said:
How do you work the diet side of things, do you just aim for a target Kcal count for the day? It seems to be working for added size...

Also, how far away do you think you are from including more speed work?
(plyos and whatever to increase vertical)
Click to expand...

Diet? I just eat when I'm hungry and till I'm satisfied :)
I actually don't eat that much, but I always take my fishoil (2 every meal) and multivitamin, plus my gatorade/whey mixture during and after training.

I have added size, but also quite a bit of fat, but bodyweight has been fairly stable the last few months. Don't really need much more mass. I had problems getting into my suit the other day for a funeral! Dang this suit used to be loose ;)

Well I'll play it by ear, but I'm not at my strength goals just yet. And I also prefer to be leaner before I start getting into that side of things
 
Sunday 4th July - Cycle 1 Get Stronger - Week 22 - Day 1 - Upper1 - Microcycle 5 - workout 1

Rather warm today, 23 degrees in the middle of winter! Hense I wore t-shirt and shorts. I took a 30min nap before the workout, but didn't really feel all that strong. So I have no idea where the PRs come from :)

Bodyweight at gym - 222lbs
Workout time - ?
Workout rating - 9/10

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, 135x5, 185x3, 225x1, 245x1

1) - 275lbs x 2 New PR!!

6% of (15%BW+load) dropoff
2) 255lbs x 2
3) 255lbs x 1.5 --> hit the hooks on the way down on the 2nd rep..
4) 255lbs x 2
5) 255lbs x 1
Cooldown - 20inch grip - 115x15

I'm still in shock! I only expected to hit 1.5 reps with 275, but dang I bagged 2! And it wasn't much of a grind compared to some past sets.
2+ weeks since I last benched too!

That means I should be able to hit 295lbs for a single. 1RM at the start of year was 255lbs, so that's a nice 40lb gain. I should be able to hit 315lbs soon, so will have to reset my goals to 405lbs now, which will be double bodyweight when I lean up :D
Stuffed up the dropoff % though, did 6% when I was supposed to do 4% or 265lbs.


Low Pulley Cable Row - Close V Parallel grip

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

1) 100kg x 9.75

5% of (15%BW+load) dropoff
2) 95kg x 10
3) 95kg x 9.75

Been a few months since I last did these. I think I gained a rep, but used a different machine


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx10, 20lbs x6, 35x5, 45x5, 55x1

1) 65lbs x 2
2) 60lbs x 3
3) 60lbs x 3
4) 60lbs x 1.5

Heaviest weight used so far on these


Standing Dumbell Curl

Warmup - 4kgx8, 20lbs x6, 35x5, 45x3, 45x1

1) 55lbs x 3
2) 50lbs x 3
3) 50lbs x 2.5

Heaviest weight used so far on these


Cuff circuit

Rest - 4mins between each side

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x2

1) 40lbs x 12 New PR!! +2reps

4% of (15%BW+load) dropoff - Explosive
2) 37.5lbs x 12
3) 37.5lbs x 10.5


ISO Stretches - EQI

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

Low Pulley ROW Stretched ISO hold - Narrow OverhandGrip
40kg x 1min

Shoulder dislocate pec stretches with wooden staff
 
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CCJ i'm really interested on what you're doing for your vertical...

what is it at now? also, what do you plan on doing as far as your plyo goes?

also, i was wonderin, on those snatchgrip deadlifts, i do them too, and was just wondering if you have any tips on positioning to avoid the knees.

i keep banging the bar into myself, the bruises are no fun :(
 
super_rice said:
CCJ i'm really interested on what you're doing for your vertical...

what is it at now? also, what do you plan on doing as far as your plyo goes?

also, i was wonderin, on those snatchgrip deadlifts, i do them too, and was just wondering if you have any tips on positioning to avoid the knees.

i keep banging the bar into myself, the bruises are no fun :(
Click to expand...

I think its around 32 inches now, at a guess, after the bdoyweight/fat gain :)
Its all from my squats, and olys pretty much. I have natural spring, so the strength gained has helped give me extra hops, and the way I do my olys, ie I jump that helps carry over :)
I'm not doing anything specificly for it at the moment, just a result of what I did over the last 3 years since I started training.

Well read my VJ thread, the last post on it has a VJ evaulation test.
I know somehow who just put 6 inches on his VJ in 2.5 months using that test to determine his weakness, from 65.5cm to 81cm. Based on the results of the test which said he lacked reactivity, result (1), he did altitude absorbtion drops intially (coupled with a VJ to measure fatigue), then depth jumps and rapid fire splitsquat jumps every 4-5 days to a 3% dropoff, ie once the jump height dropped 3% lower than the highest for the session he stopped the depth jumps for the workout, and with the splitsquat jumps he timed a set of reps, and stopped when the time slowed by 3%. He was playing BBall during this time as well.

But ideally you'd alternate between strength work and reactive stuff.
Just that most people tend to overtrain their CNS when doing this kind of stuff, since its very easy to do it, without autoregulation of fatigue

basicly figure your weakness and work it, then re-evaluate and repeat. Everyone is different

Keep the shins more on the vertical side. Wearing oly shoes does help here.
Basicly lower a snatch grip RDL all the way to floor, stick your butt right back, so the bar clears the knee and that's your starting position. It shouldn't bang your knees. Plus I line up the smooth part of the bar to my shins, so no scraping from the knurling :)
Your probbaly trying to stay too upright and so the knees are bent to far forward like a squat.
 
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yes, that's exactly the problem. i began deadlifting, did no have the problem with banging the knees, because i just did it the good old fashioned way. i wathced some of the videos you've provided, and noticed that the oly lifters set vey low, and have tried to use this stance, but have found it very difficult.

i will be sure to look over your VJ thread again, haven't checked it in a while :)

i've managed to put on about 2-3 inches on my VJ just by doing squats alone for the last four months or so.

i'm at a standing vertical of 30", but then i weigh 160. you're 32" at that bodyweight is incredible! and i agree, it really will get interesting when you drop the bodyfat. just don't forget to hold your breath when you enter the upper atmosphere! :)
 
nice work again, ccj.

Im also in the strength phase, and will be for some time as i am regularly out-lifted by small children and pensioners. lol. not quite that bad :D

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?
 
thanks guys

I have a snatch grip deadlift clip above. notice that my knees go back as I lift up. That's what happens when you keep your back angle the same as you lift off, and use the hamstrings to push the weigh up. You kinda leg press the weight up until it reaches the knee, then you straighten up.
 
d-dub said:
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?
Click to expand...

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

I did some high rep dimels on monday to help hit hams/low back - still limping around today. hehehe.
 
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
 
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
 
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
 
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
 
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!
 
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
 
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
 
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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
 
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InTraining said:
Wow...explosive on the squat cleans\power jerks!!

Couldn't get the snatch deadlift+shrug vid to work:(
Click to expand...

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
 
CoolColJ said:
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
Click to expand...

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....
 
InTraining said:
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....
Click to expand...

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
 
CoolColJ said:
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
Click to expand...

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....
 
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
 
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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
 
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
 
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
Click to expand...

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 :D
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 :P
Once I get lean I'll be ok though.
 
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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
 
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:)
 
Thanks guys

Well I'll be slowly dropping of the fat, very slowly, no rush. I need to keep getting stronger. So far I have been able to maintain my BF% so I just need to increase energy count by doing some more exercise :)
 
Thursday 29th July - Cycle 1 Get Stronger - Week 25 - Day 3 - Lower 2 - Microcycle 6 - workout 4

Sweating like pig today.
Decided it was time to get some reactive/magnitude work into my workouts, to start to prepare me for the shock absorbtion of BBall/sprinting this coming summer and off course help my explosiveness.

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


Rotating between each exercise

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

Olys

Did these after each warmup set of Snatch grip deadlifts

Some Fullsquats and Frontsquats with the bar

Powerclean + 3 Hang PowerCleans + HangSquatclean - 89lbs
Powerclean + 2 Hang SquatClean + SquatClean - 89lbs
Powerclean + Hang SquatClean - 119lbs x 2sets,
Powerclean + SquatClean - 155lbs
Powerclean - 185lbs x 2, 199lbs x 2
Powerclean - 229lbs x1 New PR!! heaviest weight ever powercleaned
Powerclean - 243lbs x MISS --> just couldn't rack it
Powerclean - 243lbs x HighPulled

I gave 243 a good shot, got it high enough, but the elbow whip and rack was too slow, elbows still pointing down by the time the bar landed. Scared the hell out of me actually :)
Powercleans were slow though, I wonder if its because I do them after the snatch grip deadlifts. And the fact I've been doing only squatcleans the last few workouts, although they have improved my form a little. But form still isn't great, and pulling with really bent arms! I'll give it another short in another couple of months, where I'll hopefully be full squatting 405lbs

Alttitude Drops - landing with heels off the floor

Warmup sets - some drops of 6inches

Did a Vertical jump after each set to measure fatigue based on jump height
Rotation 1) 12inches x5 - VJ closed fist 1.5 inches above raised ceiling

2x6inch and 2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 1.5 inches above raised ceiling
Rotation 3) 18inches x5 - VJ closed fist 1 inch below raised ceiling - much slower - fatigue dropoff achieved

Well the VJ is up 1.5 inches over the last time I did these, put the closed fist into the ceiling and popped up a panel :)
I tried a 12inch drop to see if my ankles and calves could handle it, felt ok and then went 1 to 8inches which felt ok as well. 18inches sure fries the calves though! Did these and jumps in my olys shoes which is probbaly not a good idea.


Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 89lbs x2, 119x2, 155x2, 185x2, 198x2, 243x2, 273x1

Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 293lbs x 8 New PR!! +20lbs
Rotation 2) 293lbs x 6

Grip was slipping bad on the 8th rep, which made my callous hurt. I was gonna try a 9th rep, but grip was shot and hands hurt. Same for 2nd set, hands just hurt too much to try the 7th.
Still its a big improvement over 6mnioths ago, no way I could have held this kind of weight in a snatch grip!
Upper back looked kind rounded on the clip but didn't feel it.


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 x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 13px5sec ISO

ISO held with slight bend in knee - each leg
Rotation 1) 15Plates x 30sec ISO
Rotation 2) 15Plates x 21sec ISO

Up one plate from last week, and felt much easier

CooldDown and ISO stretches

Bulgarian SplitSquats
BWx12 each leg - VMO felt like cramping up after these!

Bulgarian SplitSquat Stretched ISO hold
BW x 45secs each leg

Reverse Back Extension
BW x12
 
ChinkNasty said:
good work on the powercleans...lotta weight
Click to expand...

Thanks, wouldn't have been better had I nailed the 243lbs attempt :)
I'll have have it soon. Hopefully I'll get 260-270 by the end of the year
 
Jesus Colin.. you've gained a ton of size since I used to frequent here. They froze my account grrr... (drbones), but I'm back with another.

Have you snapped any recent pictures?
 
drbones2 said:
Jesus Colin.. you've gained a ton of size since I used to frequent here. They froze my account grrr... (drbones), but I'm back with another.

Have you snapped any recent pictures?
Click to expand...

Yeah I have put on a lot of size. I didn't really notice it it piling on, but I sure have. Everyone I see at parties and such keep saying I've gotten bigger :p

I guess its time for some progress pics - but prefer to be a bit leaner though - I'll see :)
 
Right now I think I will take a short break and go into mainteniance mode, lean down, trim down the excessive bulk and concentrate on speed/reactivity stuff and get back my agility and jumping ability. Sick of feeling so bulky!!
I'm strong enough for my needs in the short term anyway, and then I can ramp up again later on
 
Won't be anything too exciting :)

I'll probbaly just do what I did before when I first leaned down, cut down on the starchy carbs, lots of water, some walking, some sprinting etc
Plus the rapidfire stuff I'll be doing in my workouts should help as well

Today will be my last junk food pig out in a while, and pig out is an understatment! :D
 
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Went for a 20min walk today

Lower back was cramping something fierce! I obviously have some spinal erector contraction issues. Need to fix this before I start sprinting
 
Waist measured 39inches straight out of bed this morning. Bodyweight was about 220lbs with winter clothes

Goal is to get the waist back down to 31-32 inches. That will probbaly drop a good 20-30lbs of fat at a guess. Probbaly take me till early next year to achieve.
 
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
 
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
 
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
 
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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.
 
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
 
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 :)
 
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 :D
pretty much automatic now
 
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!
 
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?
 
d-dub said:
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?
Click to expand...

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 :)
 
Saturday 8th August - Walk - Evening

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

Erectors tight as usual!
 
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
 
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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.
 
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.
 
can't wait to see what happens to your vert when you drop all the excess and finish your reactive training. good luck and yeah, take some pics!
 
Thursday 12th August - Cycle 2 Get Lean+Maintain Strength - Week 2 - Day 3 - Upper 2 - Microcycle 1 - workout 4

Felt strong and powerful today. I guess the extra rest helped.
Didn't do any ISO stretched today.

Bodyweight at gym - in winter clothes and shoes - 223.5lbs, in olyshoes 225lbs
Workout time - ?
Workout rating - 8/10

Warmup

Did my usual general warmup as described before

1) 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

Plyo Pushups

Warmups - Pushups against leg press seat BWx6, Progressively faster BW 6x3

Body at 35-40 degree angle, starting from top
Rotation 1) BWx3
Rotation 2) BWx3 --> last rep pushed myself back to standing!
Rotation 3) Lower angle - BWx3 --> last 2 reps felt hard to reverse

Well on the 2nd set I pushed myself back to almost standing position, so I guess it's time to go down lower next session.


Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x10, 50x5, 60x5, 70x3, then BW x1, +15lbs x1

Rotation 1) BW(225lbs) +35lbs x 5

4% of (85%BW+load) dropoff
Rotation 2) BW(225lbs) +25lbs x 2.5


Standing Military Press in Oly Shoes

Warmups - Bar x6, 70lbs x6, 95x6, 115x5, 135lbs 2x3

Rotation 1) 165lbs x6 New PR!!

4% of (15%BW+load) dropoff
Rotation 2) 155lbs x6
Rotation 3) 155lbs x6
Rotation 4) 155lbs x4.5

Presses were strong, smooth and powerful today. The first and last rep of each set were the hardest. I get such a strong stretch reflex on the other reps.

Standing Dumbell Hammer Curls

Warmups - 3kg x8, 5kgx5, 15lbs x5, 25x5, 35x5, 45x3

Rotation 1) 50lbs x 10 New PR!! +1rep


Dumbell Bent Over Lateral Raise

Warmups - 3kg x5+3sec ISO, 4kg x3+5sec ISO, 5kg x1+5sec ISO, 5kg x5sec ISO

2 reps then into ISO at top
Rotation 1) 6kg x 30sec ISO
Rotation 2) 5kg x 30sec ISO
Rotation 3) 5kg x 24sec ISO


Cuff Stuff

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6, 25x3, 35x2

20lbs x 20
 
Friday 13th July - Cycle 2 Get Lean+Maintain Strength - Week 2 - Day 4 - Lower 2 - Microcycle 1 - workout 4


Quiet day today in the gym, probbaly because it's nice, sunny and warm - almost like spring, even though it's still winter!
Err today is Friday the 13th as well :D

Not a bad session today.

Bodyweight - 223.5lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - ?

Warmup

Did my usual general warmup with a 25lb bar as before

1) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched
2) Twisting Back Extensions - BWx5 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

Couple sets of stuff with - 89lbs, 119, 155, 175

Wasn't really into em today, just did em to warm me and fire the CNS up.


Alttitude Drops - landing with heels off the floor

Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18

Did a 2 armed Vertical jump with closed fist after each set to measure fatigue based on jump height

Rotation 1) 18inches x5 - VJ closed fist well above raised ceiling - popped panel up an inch

3x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 2 inch below ceiling - fatigue dropoff achieved

Big drop in the VJ today in 2nd set


Bulgarian Splitsquats
Warmup sets - each leg - BWx5, 20lbs x2

Did 10 reps each side without rest - Oscillatory Isometric style
Rotation 1) two 50lb dumbells x 20
Rotation 2) two 50lb dumbells x 20

Probbaly a bit too light, but I did them a lot better than before

Lat Machine Situp

Warmup sets - BWx15 (progressively faster), +15lbs x5, 35x5

Reactive style, up and down as fast as possible
Rotation 1) 45lbs x 11 - did 11 by mistake, but first 10 in 14 secs
Rotation 2) 45lbs x 10 in 14.2 secs


Reverse Back extensions
Warmup sets - BW 2x3

Reactive style, up and down as fast as possible
Rotation 1) BWx15 in 16.5 secs
Rotation 2) BWx15 in 18 secs

Didn't realise how high my legs were going up, until I filmed myself :)
I do em with a slight bend of the leg, so kinda looks a squat or jump on my stomach


CooldDown and ISO stretches

Snatch Grip RDL ISO hold
Medium stance, start at knee and lower to floor - 45lbs x 1min

Seated adductor stretched ISO hold
35lb dumbell x 1min

Abductor stretched ISO hold
30lb dumbell x1min each leg
 
One good thing so far I have noticed since I started walking is that my feet and ankles feel much looser and stronger.
I'm also starting to get that light feeling in my feet and legs now since I started the reactive stuff etc. Something I never had when I went all weights and olys - I just never felt athletic and springy. In fact I feel they screwed up my form and feel to some extent.
 
Monday 14th August - Cycle 2 Get Lean + Maintain Strength - Week 3 - Day 1 - Upper 1 - Microcycle 1 - workout 5

More sleep last night than the last few days, felt good.

Bodyweight at gym - 225lbs in winter clothes
Workout time - 1.75 hours
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, 45x8, 45x1+5sec ISO+5OI, 95x8+5sec ISO, 135x5, 135x1+5sec ISO, 185x5, 185x1+5sec ISO, 225x2, 245x1, 265x1

Lower down into ISO hold at sticking point
Rotation 1) - 285lbs x 8secs New PR!!

4% of (85%BW+load) dropoff - Lower down and up into ISO hold at sticking point
Rotation 2) 270lbs x 8secs
Rotation 3) 270lbs x 8secs
Rotation 4) 270lbs x 8secs --> held it slightly lower

CoolDown - 20inch grip 135x12

LOL some guy came and tried to spot me on the 4th set :)

Low Pulley Cable Row - Close V Parallel grip

Warmups - 30kg x8+5sec ISO, 40x5, 40x1+5sec ISO, 50x5, 50x3+5sec ISO, 60x3, 60x1+5sec ISO, 70x1+5sec ISO, 80x1+5sec ISO, 90x1+5sec ISO

One full rep and then pulled again into ISO hold against the body, set terminated when handle separated
Rotation 1) 95kg x 1 + 19secs New PR!! +4secs
Rotation 2) 90kg x 1 + 19secs
Rotation 3) 90kg x 1 + 16secs


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 35x1+5sec ISO+5OI

One rep and then lower down into ISO hold at sticking point
Rotation 1) 40lbs x1+5sec ISO+25 Oscillatory isometrics
Rotation 2) 40lbs x1+5sec ISO+25 Oscillatory isometrics

Standing Dumbell Curl

Warmup - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 25x1+5sec ISO+5OI

One rep and then lower down into ISO hold at sticking point
Rotation 1) 35lbs x1+5sec ISO+25 Oscillatory isometrics --> just about maximal
Rotation 2) 35lbs x1+5sec ISO+19 Oscillatory isometrics


Cuff Stuff

Rest - 3mins

L-Flyes
Warmup - Single Arm Lying on Side Dumbell - 4kg x 10secs, 15lbs x10secs

Standing, Elbow supported Dumbell L-Fyles. ISO at 90 degrees
1) 15lbs x3+10sec ISO
2) 20lbs x3+30sec ISO
3) 20lbs x10


Cooldown + ISO Stretches - EQI

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

Tricep Dip Leg supported Stretched ISO hold
BW x 1min

Dumbell 30 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 20lbs x15secs, 15lbs x 45secs

Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches
 
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STRONG

always wondered how you did those 'lat machine situps,' thought you used the cable somehow haha :finger2:

i should start doin those. don't really ever have core stability problems but it can't hurt.
 
Tagio said:
STRONG

always wondered how you did those 'lat machine situps,' thought you used the cable somehow haha :finger2:

i should start doin those. don't really ever have core stability problems but it can't hurt.
Click to expand...

If you going to do them heavy then get a bench/box and put it under you, for judging depth and off course safety :)
Also don't lean too far back - your lower back will let you know when you have gone too far...
Yeah works the lower abs real good and rectus femoris/hip flexors too.

also try the sideways ones, killer on the core and hips! I'll make a clip of these tommorrow when I do em again ISO style
 
nice work. I always feel slightly dissapointed if i dont get to see a video clip with your workouts. hahaha. i need to get out more.

With the ISO's, do you just stop the set once you can no longer hold at the same height postion? (ie how close to failure)
 
Once I can't hold it at the sticking point I terminate it - for static ISO anyway

The bouncing ISO like the Oscillatory ones, I go by form etc
 
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one thing that I came across that simplifys the VJ training process into 3 steps in training order -

1) learn to absorb
2) learn to react
3) learn to accelerate

Of course strength is the underlying foundation aspect in all 3. Step 1 - would be all kinds of alttitude drop type things, step 2 would be reactivity stuff like depth jumps, reactive/speed squats and step 3 would be jumpsquats I guess and depth jumps would be some of that as well - where velocity at toeoff is the main thing.
Plus high rate things like sprinting and hops tie into step 2 and 3 as well

Right now - I'm just trying to get my absorbtion capacities up I guess.
 
Wednesday 18th August - Cycle 2 Get Lean+Maintain Strength - Week 3 - Day 2 - Lower 1 - Microcycle 1 - workout 5

Had to take a 5 day break from the last lower body session to get back into my old split. Didn't seem to weaken me too much. Pretty good session overall

Foot arch muscles were tightening up during the workout for some reason.

Bodyweight - 227lbs in winter clothes and shoes
Workout Rating - 8.5/10
Workout time - ?

Warmup

Did my usual general warmup with a 25lb bar as before

1) Twisting Back Extensions - BWx5 normal, and 6 twisted to each alternating sides.

2) Snatches -
Hang Powersnatch + 5 SnatchGrip presses - Bar
Hang Powersnatch + 3 OverheadSquats - Bar
Hang Powersnatch + 3 Hang SquatSnatches - Bar
Powersnatch + 2 Hang Powersnatches - 89lbs
Powersnatch + Hang Powersnatch - 89lbs, 109lbs, 119lbs

Did these just to warmup for the RDLs. Did em inbetween sets of the squats.
Blah I suck at these...


Rotating between each exercise

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

CleanGrip Full FrontSquats - in OlyShoes - RAW

Warmups - did backsquats first and then switched the order after 255lbs - Bar x5, 95lbs x3, 135x3, 185x3, 225x2, 255x2, 305lbs 5sec support

Rotation 1) 305lbs x MISS --> Hit pins
Attempt 2 - 305lbs x1 New PR!!
Attempt 3 - 315lbs x MISS ---> Hit pins!
Attempt 4 - 315lbs x MISS ---> Hit pins!!!

4% of (85%BW+load) dropoff
Rotation 2) 285lbs x 1
Rotation 3) 285lbs x 1
Rotation 4) 285lbs x MISS --> went straight down like brick!

First attempt with 305lbs felt heavy as well on my chest, but I went down and hit the pins at the reversal point which killed my stretch reflex.
Then I rested a bit and took off my top and tried again, felt much lighter on the chest. Went down and boom went up pretty easily even though which surprsied me, sicne I was expecting a grind.
Loaded up 3 plates and tried 315, which didn't feel all that heavy on the chest, I felt I could have nailed it, but again I ht the pins at the bottom on both attempts and missed em. Guess I'm going down too fast and rounding a bit or something to hit the pins or sinker lower.
Good thing is that I had no breathing or black out prolems. Probbaly due to my stronger core and upper back I guess.

I will try it again next week! May have to lower the pins down next time, but that's another 3inches down.


Full Squats - in Oly Shoes - RAW

Warmup sets - Bar x5 95lbs x5, 135x5, 185x3, 225x3, 255x3, 285x3

Rotation 1) 335lbs x3 --> Hit pins on 4th rep and missed

4% of (85%BW+load) dropoff
Rotation 2) 315lbs x4
Rotation 3) 315lbs x3

Slow as hell on the first set, fatigued from all the frontsquat attempts. I should have gotten that 4th rep with 335lbs, but I hit the pins again!
I seem to be sitting a bit further back than I used to, not sure why. Torso not as upright these days - not sure if its a good or bad thing since I don't feel any stronger.


Romanian Deadlift - RAW - HookGrip

Warmup sets - 155x5OI, 185+5OI, 205x5OI

Deadlifted off floor and lowered into Oscillatory Isometrics
Rotation 1) 235lbs x1+12 Oscillatory Isometrics -->grip slip
Rotation 2) 235lbs x1+15 Oscillatory Isometrics
Rotation 3) 235lbs x1+15 Oscillatory Isometrics

These felt good, will go up in weight next session.
I lowered down to the bottom of an RDL and then pulled up 1-2 inches and tensed hard. Then relaxed completely the weight falls down an inch and catch myself and spring back up using the stretch reflex. Sorta like a Plyo with weights.

SideWays Situp - Torso horizontal to floor

Warmup sets - BWx10sec ISO

Weight on chest, holding an ISO each side - 2mins between each
Rotation 1) 45lbs x 20secs
Rotation 2) 45lbs x 20secs

killer!

CoolDown and ISO stretches

Abductor stretched ISO hold
45lb dumbell x1min each leg

Bulgarian SplitSquat Stretched ISO hold - front leg 5inch elevated
BW x 1min each leg

Calf Raise stretched ISO hold
100lbs x1min

Seated adductor stretched ISO hold
Sitting on 5inch board 30lb dumbell x 1min
then on floor 30lbs x1min
 
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Clips from today

Right click on link and save first to avoid errors

Frontsquat PR 305lbs x1, 315 xMISS
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatPR_305x1_315xMISS_18Aug04.mpg

RDL Oscillatory ISO style - 235lbs x 12OI before grip slip
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_RDL_OscillatoryISO_235x12_18Aug04.mpg

Sideway Situp ISO - 45lbs x20secs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SidewaySitupISO_45x20sec_18Aug04.mpg

Fullsquats - 335lbs x3 - note how much I lean over now vs before, dunno why though, must be all the deads I've been doing lately...?
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_335x3_18Aug04.mpg
 
Good vid. clips, ccj. I might have to add in those sideways situps iso's for the core.

Im not sure mine will be nearly as good tho, without those two guys in the background punching the boxing bag :)
 
Colin - nice lifts.

Do you read/follow any of Ian King's stuff? Regarding your failed reps - his notion is not to train to/for failure as it sets up the mind and body with negative feedback. Are you in a max out mode of your training right now?

BTW - back squats look good, better than my form. You are not powerlifting and the lean is not that noticeable.
 
mekannik said:
Colin - nice lifts.

Do you read/follow any of Ian King's stuff? Regarding your failed reps - his notion is not to train to/for failure as it sets up the mind and body with negative feedback. Are you in a max out mode of your training right now?

BTW - back squats look good, better than my form. You are not powerlifting and the lean is not that noticeable.
Click to expand...

Thanks guys

I've read some of his articles.
I go to failure on the main lifts because I do "daily" maxes - I go up to see what my max is in whatever rep range I'm working on. And then back off a certain % and continue until I can't match it anymore, so I know I have trained that lift to a certain fatigue % . It's how I autoregulate volume.
Off course sometimes I don't go all out, and on some exercises I definitely don't

I only do this for strength type lifts, on power type exercise I go until speed and power drops off a certain % as well

Since it's suually 4-5 days between like sessions, and every 8-9 days before I go heavy again, I avoid burnout for the most part.
 
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