Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

reactive splitsquat clip - last 2 sets with 119lbs. Form needs a bit of work, front leg needs to go forward more, and rear leg back in closer I think.

Right click on link and save first to avoid errors
http://www.members.optushome.com.au...tingReactiveSplitSquat_119x2Sets_11Sept04.mpg

 

[coolcolj]

Right now I'm one sore person!! My spinal erectors are feeling it surprisingly!
Abs are really sore, as are my traps, biceps, VMO, glutes, hammies and calves.

 

[coolcolj]

Thursday 2nd August - Cycle 2 Get Lean + Maintain Strength - Week 7 - Day 1 - Upper 1 - Microcycle 2 - workout 3

Didn't feel that strong today, still catching up on sleep debt.
But work capacity is up.

Bodyweight at gym - 220lbs
Workout time - 1.75 hours
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, 45x10, 95x8, 135x5, 185x5, 195x4, 225x3

Rotation 1) 255lbs x 4 New PR!! +1rep

96% of (15%BW+Session Max) dropoff
Rotation 2) 240lbs x 4
Rotation 3) 240lbs x 4
Rotation 4) 240lbs x 4
Rotation 5) 240lbs x 4
Rotation 6) 240lbs x 3.5

Quadripled my 1RM from the start of the year. And work capacity up one set from last session. Form was iffy today, felt unsteady.


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - explosive - barx10, 25lbs x10, 45x8, 70x5, 90x5, 115x3
135x1

Assuming bar weighs 20lbs
Rotation 1) Bar+155lbs x 5 new PR!!

96% of (15%BW+Session Max) dropoff
Rotation 2) Bar+145lbs x 5
Rotation 3) Bar+145lbs x 5
Rotation 4) Bar+145lbs x 5
Rotation 5) Bar+145lbs x 3.5

Work capacity up one set as well from last session

Reactive Speed 14 inch grip Bench

warmups - a few sets of high angle plyo pushups

Dive bombed down and reversed 1-2 inches above the chest and non-lock at the top. Slightly released

About 60% of (15%BW+1RM)
Rotation 1) 165lbs x3 ---> Elbows flared
Rotation 2) 165lbs x3
Rotation 3) 165lbs x3 ---> unable to control descent - hit pins

I think 165lbs is too heavy for me to do reactively

Reactive speed 45 degree Chest Supported T-Bar Row - Parallel grip

I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

About 65% of (15%BW+1RM)
Rotation 1) Bar+100lbs x 3
Rotation 2) Bar+100lbs x 3
Rotation 3) Bar+100lbs x 4 --> felt slower

all sets still very easy, will go up 10lbs next session. Miscounted the reps...


Cuff Stuff

Rest - 3 between each side

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 3kg x 10, 7kg x7

1) 25lbs x 9 new PR!!
2) 22lbs x 9
3) 22lbs x 6.5

Well keep on this weight until I can hit 20+ reps

 

[coolcolj]

Clips from today

Right click on link and save first to avoid errors

14inch Grip Bench PR - 255lbs x4 - up one rep
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBenchPR_255x4_13Sept04.mpg

Supported TBar rows PR - 155lbs x5
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SupportedTBarRowPR_155x5_13Sept04.mpg


14inch Grip Bench reactive speed sets with 165lbs
http://www.members.optushome.com.au...ipBench_ReactiveSpeed_165lbs_3x3_13Sept04.mpg

Supported TBar rows reactive speed sets with 100lbs
http://www.members.optushome.com.au...BarRowPR_ReactiveSpeed_100x3sets_13Sept04.mpg

 

[anthrax]

For the bench press (especially the reactive speed) do you have the elbows "in" ?
Or, when we say elbows in, should they be even closer to the body ?

Oh, BTW, good job

 

[coolcolj]

Well not right in close to the body, or else the bar has a lot of resistance trying to touch my body --> too much shoulder rotation and stretch. Depends on your body structure I guess. If I keep my elbows flush with my sides, the bar can't actually touch my body...

So my elbows are more like 45 dgree angle - but I still try to consciously keep them in within reason. I do bench with a closegrip though.

 

[coolcolj]

Monday 15th September - Cycle 2 Get Lean+Maintain Strength - Week 7 - Day 2 - Lower 1 - Microcycle 2 - workout 3

Felt pretty average today, need more sleep! At the start of th workout, I felt really tired, but I got the job done, and started feeling better towards the end
Did squats and deadlifts first, and then added the reactive stuff on the 2nd rotation through

Just about run out of chalk today - I have ordered 3 chalk balls from an online rock climbing shop, but they still haven't arrived yet
The current chalk ball has lasted me 2 year though!

Bodyweight at the gym - 221lbs
Workout Rating - 7/10
Workout time - Just under 2 hours or so

Warmup

1) Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.
2) Incline situps x6 + 6 with Russian twists to each side at the top - arms held outstretched

3) Alttitude drops - did some drops from 6 and 12 inches in between the warmup sets of the main lifts

4) Cleans - did these in rotation with the squat warmup sets

Hang PowerClean + HighHang PowerClean + HighHang SquatClean + 2 PowerJerks - Bar x 2sets

PowerClean + HighHang PowerClean + 2 HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets

PowerClean + HighHang PowerClean + HighHang SquatClean - 119lbs x 2sets


Rotating between each exercise

rest - 1.5-2 mins for warmups. 3-3.5 mins between each exercise after warmups.

SplitSquat Alttitude Drops - in Olyshoes

Warmup sets - some drops (2 each side) off 3, and 6 inches, a few single drops off 12inches

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

3 drops each side, alternating -
Rotation 2) 12inches x6 - VJ closed fist 1.5 below raised ceiling
Rotation 3) 12inches x6 - VJ closed fist 1.5 below raised ceiling
Rotation 4) 12inches x6 - VJ closed fist 1.5 below raised ceiling

Took a bit of practise, but I got the hang of em by the main sets.
Felt good. Interesting my VJ didn't drop at all. Although it is 2 inches below my best.

Full Oly Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 255lbs - Bar x8, 95lbs x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1

Rotation 1) 355lbs x 3 New PR!! +1 rep

96% of (85%BW+Session max) dropoff
Rotation 2) 330lbs x 3
Rotation 3) 330lbs x 3
Rotation 4) 330lbs x 3
Rotation 5) 330lbs x 2

I can tell I'm getting stronger in a real sense - the warmup sets with 225lbs x5 on backsquats and 255x1 on frontsquats are feeling pretty comfortable now. I noticed this since I started the reactive squats.
After I did the 3rd rep with 355lbs, I was undecided wether to go for a 4th one, but the 3rd one felt pretty hard, so I figured I'd fail the 4th one anyway, so reracked it.


Reactive Speed Back Squats

Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position, non-lock at top

About 65% of (85%BW+1RM)
Rotation 2) 185lbs x3
Rotation 3) 185lbs x3
Rotation 4) 185lbs x3 --> slower reversal

I've been using 225lbs, and decided to go lighter today for more speed. 225lbs, is hard work reversing, but dang I totally dominated 185lbs! Starting to get my reactive strength and timing up a bit now on these.


Clean Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 155lbs x2, 205x2, 243x 2, 293x2, 353x2

All lowered under control RDL style - resetting grip in between each rep
Rotation 1) 403lbs x 2.5 New PR!! grip slip at on 3rd rep
Rotation 2) 403lbs x 2
Rotation 3) 403lbs x 2
Rotation 4) 403lbs x 1 --> grip just about shot as well

last week my grip was solid, this week it wasn't working too well. Not sure why it's so variable. So I had to reset my grip in between each rep, just a 2-3 seconds, which also helps kill the stretch reflex. Was hoping to hit 4 reps with 403lbs, and felt like I could do 4.
Maybe because I was running low on chalk, or the shinier newer chromey bar I was using, or my flat CNS, who knows...

Spinal erectors feeling it more this week, last session, it was mostly glute and hams.


CoolDown and ISO stretches

Reverse hypers
BWx12

lay overed a swissball to strecth out the spinal erectors

 

[coolcolj]

Clips from today

Right click on link and save first to avoid errors

FullOly Squat PR - 355lbs x3 - looking a lot snappier and faster, which is strange considering how tired I felt today. Guess the reactive squats are working their magic

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlySquatPR_355x3_15Sept04.mpg

1st of the SplitSquat Alttitude drops of 12inches - 3 each side

http://www.members.optushome.com.au...uatAlttitudeDrops_12inch_x6_set1_15Sept04.mpg

 

[muscledog95]

Hey CCJ, nice work. Quick question. I saw on your row vid that your chest comes off the pad. I have a big problem keeping my chest on the pad as well. Is the chest suppose to be touching the pad during this lift? or no?

 

[coolcolj]

Hey CCJ, nice work. Quick question. I saw on your row vid that your chest comes off the pad. I have a big problem keeping my chest on the pad as well. Is the chest suppose to be touching the pad during this lift? or no?

One of the functions of the back muscles is to flex the spine, so why would you want to keep your back straight? Especially the lower and mid traps, which is what I'm trying to hit the most.
You can't fully contract the back muscles unless you arch the spine.