Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 12th August - Cycle 2 Get Lean+Maintain Strength - Week 4 - Day 1 - Upper 2 - Microcycle 1 - workout 6

Rested a few days to get back to my old split. Plus sleep hasn't been great the last few days, so the days off were welcome.
Really quiet in the gym today - first warm spring like day since winter started, I guess everyone was out and about or at the beach. I admit I was tempted to go play some BBall, but there will be plenty of time for that in a few months time

I didn't do any ISO stretch holds today. I will no longer do them on my "speed" type sessions for possible CNS confusion reasons

Bodyweight at gym - in track pants, t-shirt and shoes - 220.5lbs
Workout time - 1.25 hours
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
2) 10 swissball situps
3) Bar x Hangpowerclean + 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 25-30 degree angle, starting from top
Rotation 1) BWx3
Rotation 2) BWx3
Rotation 3) BWx3 --> Lower in height

Went down to a lower angle from last session. Getting about 12inch elevation


Chins - 12 inches between hands

Warmups - chin pulldowns(explosive) 30kg x10, 40x5, 50x5, 70x5, then BW x1

Reactive Explosive style, reversed 2-3 inches off the bottom
Rotation 1) BW(220.5lbs+olyshoes) x 3
Rotation 2) BWx3
Rotation 3) BWx3 ---> slower

Bodyweight is about estimated to be about 70% of (85% bodyweight+1RM)


Standing Military Press in Oly Shoes

Warmups - Explosive Barx5, 70lbs x5, 95x5, 115x5, 125x3

Reactive Explosive style, reversed around mouth/chin level and nonlock
Rotation 1) 125lbs x3
Rotation 2) 125lbs x3
Rotation 3) 125lbs x3 ---> reversal speed much slower

125lbs is 70% of (15% bodyweight+1RM)


Standing Dumbell Hammer Curls

Warmups - 1kgx10, 3kg x5+5OI, 5kgx5+50I, 15lbs x5+5OI, 30x5+5OI, 40x5, 50x1

Rotation 1) 50lbs x 11 New PR!! +1rep
Rotation 2) 45lbs x 11
Rotation 3) 45lbs x 9.75

Dumbell Bent Over Lateral Raise

Warmups - 3kg x5+5OI, 3kg x5+5OI, 3kg x5OI, 3kg x5OI, 3kg x5OI

Lifted up and then Oscillatory Isometrics at top
Rotation 1) 4kg x 20 Oscillatory Isometrics
Rotation 2) 4kg x 20 Oscillatory Isometrics
Rotation 3) 4kg x 20 Oscillatory Isometrics

close to maximal - angled arms slightly towards my waist to activate the lower/mid traps

Cuff Stuff

Standing, Elbow supported Dumbell L-Fyles
Warmup - 3kg x 8

4kg x 30

 

[coolcolj]

Bodyweight this morning was a smidgen under 100kg or 220lbs in winter clothing. Waist measured 38.5 inches, that's another 1/4 of an inch down. 0.5 inches so far since 3 weeks ago.
So it's coming down slowly, but I'm only semi-dieting, relying mostly on increased energy expenditure from the work, walking, reactive/explosive stuff and eventually sprints and tempo runs etc

I will start talking progress pics every inch that comes off.
I'll be happier once it dips under 36inches

 

[coolcolj]

Tuesday 24th July - Cycle 2 Get Lean+Maintain Strength - Week 4 - Day 2 - Lower 2 - Microcycle 1 - workout 6


Spent the good part of the morning driving to pickup a Synth I won on ebay. Which kinda made me "tired", but still not a bad workout.
LOL at the receptionist at the studio checking me out

Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - 1.5 hours

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
rest - 1-2mins

Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets
Same for Hang Powersnatches + SquatSnatch

Powerclean + HighHang SquatClean + 2PowerJerks - 89lbs
SquatClean + PowerJerks - 89lbs
Powersnatch + 2 OverheadSquats - 89lbs
Powersnatch + HighHang SquatSnatch - 89lbs x 2sets
Powersnatch + HighHang SquatSnatch - 109lbs --> miss on the SquatSnatch
2 Powersnatches + Hang PowerSnatch - 109lbs
Powersnatch + Hang PowerSnatch - 119lbs
Powersnatch + Hang PowerSnatch - 141lbs --> miss on the Hang PS
Powersnatch + Hang PowerSnatch - 141lbs

Slight change in form, actually got the bar banging my hips today at full extension - first time ever. Also dipped lower to catch them, then paused to stablise before rising up. But also meant I didn't have much power with 131lbs...
Squat snatches weren't too bad either - getting better at em.


Alttitude Drops - landing with heels off the floor

Warmup sets - some drops of 6inches, a bunch with 12inches

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 touched raised ceiling

2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 1.5 inch below ceiling - fatigue dropoff achieved

Lower than last week by half an inch, I think snatches have fatigued me

Bulgarian Splitsquats
Warmup sets - each leg - BWx5, 30lbs x5

Did 10 reps each side without rest - Oscillatory Isometric style
Rotation 1) two 65lb dumbells x 20
Rotation 2) two 65lb dumbells x 20
Rotation 3) two 65lb dumbells x MISS

I couldn't stablise the load on the 3rd set, called it a day


Reverse Back extensions
Warmup sets - BW 2x3

Reactive style, up and down as fast as possible
Rotation 1) BWx10 in 13.5 secs --> first few reps were slow
Rotation 2) BWx10 in 11.736 secs
Rotation 3) BWx10 in 11.736 secs
Rotation 4) BWx10 in 11.528 secs

Called it a day even though I was getting faster - I was just reversing the eccentric earlier in the later sets. idelaly I would add weight, but it's hard to do on a hyper bench.

Lat Machine Situp

Warmup sets - BWx10 (progressively faster), 15lbs x5, 50x3

Reactive style, up and down as fast as possible
Rotation 1) 50lbs x 10 in 13.132 secs
Rotation 2) 50lbs x 10 in 12.39 secs
Rotation 3) 50lbs x 10 in 13.538 secs --> much harder to reverse

up 5lbs, and much faster - did it in 14 secs last week.

 

[coolcolj]

Clips from today

Right click on link and save first to avoid errors

Bulgarian Splitsquats Oscillatory Isometric style - two 65lb dumbells 10 reps each side - 2nd set
http://www.members.optushome.com.au...plitSquat_OscillatoryISO_130_2x10_24Aug04.mpg

Some snatches I did today - still doesn't look right
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Snatches_89_119_24Aug04.mpg

 

[d-dub]

nice - i thought the snatch into overhead squat was good...(if that means anything coming from someone who cant overhead squat

 

[coolcolj]

nice - i thought the snatch into overhead squat was good...(if that means anything coming from someone who cant overhead squat

still not very stable

 

[coolcolj]

Some progress pics

http://www.members.optushome.com.au/coolco..._25August04.JPG


Relaxed - week 4 into getting lean - 218lbs or so.
38.5 inch waist
http://www.members.optushome.com.au/coolco...ek4_25Aug04.JPG

compare the side view to me at 202lbs the middle of last year year
http://www.members.optushome.com.au/coolcolj/25Aug/CCJ_SideRelaxed_5thMarch2003.JPG

 

[mekannik]

ColJ - good progress. Now get dieting!!! Unless you are trying to emulate Vasily (http://www.wpse.com/WS_Content/Imag...p?DOMAIN_Link=&iGalleryUnq=96&iCategoryUnq=24) might I suggest a tad bit more cardio.


What weight, more importantly bodyfat %, do you want to be at?

 

[coolcolj]

ColJ - good progress. Now get dieting!!! Unless you are trying to emulate Vasily (http://www.wpse.com/WS_Content/Imag...p?DOMAIN_Link=&iGalleryUnq=96&iCategoryUnq=24) might I suggest a tad bit more cardio.


What weight, more importantly bodyfat %, do you want to be at?

I'm already in the process of leaning up, waist was half an inch fatter a month ago

Taking it slow, will probbaly take another 6 months to get down to my goal. Don't have a set bodyweight or fat%, I'll know when I get there though - I'll be lean and fast
Sprinter lean I guess.

 

[coolcolj]

Monday 26th August - Cycle 2 Get Lean + Maintain Strength - Week 4 - Day 3 - Upper FATIGUE TOLERATION - Microcycle 1 - workout 7

I had crappy 5 hour sleep last night, plus it was interupted by one of our dogs barking!
But yet I felt strong today - go figure...
I used larger jumps in the warmups, but yet they didn't feel heavy and I was blasting the weights up.
During the warmups sets, the order of rotation was Bench, chin, bench, pulley row, tricep extension, curl. And then as per below during the worksets

Bodyweight at gym - 223lbs
Workout time - 2.25 hours
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 x8+5sec ISO, 45x8+5sec ISO+5OI, 95x5+3sec ISO+5OI, 135x5+3sec ISO+5OI, 185x5+3sec ISO+5OI, 225x1, 255x1, 275x1

Lower down into ISO hold at sticking point
Rotation 1a) 295lbs x 12secs New PR!! +10lbs +4secs
Rotation 1b) 305lbs x 8secs New PR!! +20lbs

10% of (15%BW+load) dropoff
Rotation 2) 275lbs x 8secs --> this one lowered down and up into ISO hold
Rotation 3) 275lbs x 8secs
Rotation 4) 275lbs x 8secs --> felt close to maximal

All the warmups, felt easy and went up fast, even 275lbs, so I knew I had gotten stronger, but I still can't believe how easily I smoked the 295lbs ISO! 285 last session was a struggle. I could had done 315lbs for 6secs had I not done 295 for 12secs.
Hmm me thinks 315 for a single is not too far away
At the very least I know I can strain a load at the sticking point, above my old max (285lbs) for a long enough time to do a single with.
This is the first time I've actually got a nice synergistic boost with the exercise combos from my 2 upper body sessions


Chins - 12 inches between hands

Warmups - chin pulldowns(explosive) 40kg x10, 55x5, 75x5, then BW x1

Rotation 1a) BW(223lbs) +45lbs x 1
Rotation 1a) +65lbs x 0.9 --> a few inches short

10% of (85%BW+load) dropoff
Rotation 2) +35lbs x 1
Rotation 3) +35lbs x 1
Rotation 4) +35lbs x 0.9


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmups - 3kgx6 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 30lbs x1+5sec ISO+5OI, 45x1+5OI

One rep and then lower down into ISO hold at sticking point
Rotation 1) 45lbs x1+5sec ISO + 20 Oscillatory isometrics
Rotation 2) 45lbs x1+5sec ISO + 24 Oscillatory isometrics
Rotation 3) 45lbs x1+5sec ISO + 20 Oscillatory isometrics
Rotation 4) 45lbs x1+5sec ISO + 13 Oscillatory isometrics

Low Pulley Cable Row - Close V Parallel grip

Warmups - 30kg x5+5OI, 50x5+5OI, 65x5+5OI, 80x1+5OI

One full rep and then into Oscillatory Isometric at 90 degree arm positon
Rotation 1) 80kg x 1 + 20 Oscillatory Isometrics
Rotation 2) 80kg x 1 + 15 Oscillatory Isometrics --> miscounted
Rotation 3) 80kg x 1 + 20 Oscillatory Isometrics
Rotation 4) 80kg x 1 + 10 Oscillatory Isometrics


Standing Dumbell Curl

Warmup - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 30x3+5sec ISO+5OI, 40x1+5sec ISO+5OI

One rep and then lower down into ISO hold at sticking point
Rotation 1) 40lbs x1+5sec ISO+15 Oscillatory Isometrics --> just about maximal
Rotation 2) 35lbs x1+5sec ISO+15 Oscillatory Isometrics
Rotation 3) 30lbs x1+5sec ISO+15 Oscillatory Isometrics --> hard


Cuff Stuff

Rest - 3mins

Standing, Elbow supported Dumbell L-Fyles
Warmup - 5kg x 10

ISO at 90 degrees
1) 22lbs x 1+30sec ISO
2) 22lbs x 8.5
3) 15lbs x10 --> close to maximal


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 15lbs x 55secs

Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches