Creation of an Explosive Mofo - My Training Journal :)

[HP_816]

i was wondering how you determined how much dropoff to use?

like for the last workout you dropped off "96% of (85%BW+Session max)" on your squat, why this percentage and formula? wouldn't it be simpler to just drop down lets say to 90-95%? your number of 330 dropoff weight equals about 93 percent of 355.

 

[coolcolj]

i was wondering how you determined how much dropoff to use?

like for the last workout you dropped off "96% of (85%BW+Session max)" on your squat, why this percentage and formula? wouldn't it be simpler to just drop down lets say to 90-95%? your number of 330 dropoff weight equals about 93 percent of 355.

4-6% is the usual amount if your training that bodypart every 4 days

the reason for the formula is because when you squat, you also squat 85% of your bodyweight. You have to factor in your bodyweight otherwise the % will be off.
A 300lb man is not squatting the same total weight as a 150lb person even if both have 300lb on the bar

Something like weighted chins would be even more important to factor in bodyweight

 

[coolcolj]

Wednesday 20th September - Cycle 2 Get Lean+Maintain Strength - Week 8 - Day 1 - Upper 2 - Microcycle 2 - workout 4

Been 6 days since I last worked upper body

Bodyweight at gym - 221lbs
Workout time - 1+ hours
Workout rating - 7/10

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 BW 5x3

On an 8inch block
Rotation 1) BWx3 --> about 4 inch airtime
Rotation 2) BWx3
Rotation 3) BWx3 --> lower than first set


Close Parallel V-Grip Pullups

Warmups - pulldown version 30kg x10, 40x5, 50x5, 60x5, 70x3, then BW 2x1

Moving head to either side of the bar, alternating
Rotation 1) BW(221lbs) x 10
Rotation 2) BW x 8.5
Rotation 3) BW x 6

Much harder than regular chins. Hammered my mid/lower traps

Tricep Dips

Warmups - lockout hold x 10secs, stretched hold x 20secs, BW 3x5, 25lbs 2x3+5sec ISO

ISO held just above parallel
Rotation 1) BW(221lbs) +55lbs x4 + 27sec ISO +10lbs +2secs
Rotation 2) +55lbs x4 + 20sec ISO
Rotation 3) +55lbs x4 + 17sec ISO

While I did go up 10lbs over last week, I forgot to bring my dipping belt, and had to use the gym's weight belt+wire clip to hold the plates. Which feels lighter.


Standing Supinating Dumbell Curls

Warmups - 3kgx10, 15lbs x5, 25x5, 35x5, 40x1, 40x1

Rotation 1) 45lbs x 7.5 New PR!! +1 rep
Rotation 2) 40lbs x 7
Rotation 3) 40lbs x 6.5

Dumbell Bent Over Lateral Raise

Warmups - 3kg x10, 3kg x5, 4kg x5, 5kg x5, 6kg x1

Rotation 1) 6kg x 19
Rotation 2) 6kg x 17
Rotation 3) 6kg x 14


ISO Stretches - EQI

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

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

Shoulder Dislocates pec stretch with wooden staff

 

[d-dub]

Hey CCJ...Hows the leaning up process going?

 

[coolcolj]

Hey CCJ...Hows the leaning up process going?

not so well, been stagnant lately. Time to change things

 

[d-dub]

Yeah, its not easy tightening up the diet....
Have you decided to start adding some sprints?

 

[coolcolj]

Yeah, its not easy tightening up the diet....
Have you decided to start adding some sprints?

soon

 

[coolcolj]

Thursday 23rd September - Cycle 2 Get Lean+Maintain Strength - Week 8 - Day 2 - Lower 2 - Microcycle 2 - workout 4

Took a bit of a break, 1+ week since last lower body workout, just to get my split back on track.
Anyway I got hit by the spring weather hay fever blues today - sneezing and blowing my nose every 5 mins, irritated eyes and sore throat..
But the medicine I took to counteract it didn't help, except maybe fire up my CNS

Bodyweight - 219lbs at the gym
Workout Rating - 8/10
Workout time - 1.5 hours

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) Low Ankle jumps - BW 3x20

4) Olys - did these in rotation with some of the warmup sets

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

PowerClean + HighHang PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets
PowerClean + 2 HighHang PowerClean - 111lbs
PowerClean + HighHang SquatClean + PowerJers - 111lbs
PowerClean + 2 HighHang PowerClean - 131lbs
PowerClean + HighHang SquatClean + PowerJerk - 131lbs
PowerClean + 2 HighHang PowerClean - 111lbs
PowerClean + HighHang PowerClean + PowerJerk 155lbs
SquatClean + PowerJerk - 155lbs
PowerClean + Hang PowerClean - 175lbs
SquatClean + PowerJerk - 175lbs
PowerClean + Hang PowerClean - 195lbs New PR!! +5lbs
PowerClean 205lbs
Hang PowerClean - 205lbs New PR!! +15lbs
Hang PowerClean - 215lbs New PR!! +25lbs
PowerClean 225lbs

Been a while since I did Hang Powercleans from the top of the knee, and they felt really explosive, with just a quarter squat dip to rack. I figure once I get back into the groove I'll have 225lbs. My powerclean from the floor is usually 20-30lbs higher. So I should be able to hit 250lbs - just a matter of putting it together

Pity I didn't have a camera on hand to record it, since I wasn't expecting to PR on em today, but I felt good and went for it.


Rotating between each exercise

rest - 1.5 mins for warmups. 2.5 to 3 mins between each exercise after warmups.


2 Handed Closed Fist Vertical Jump - in Sneakers

Did these just before the splitsquats to measure fatigue
Rotation 1) 1 inch above raised ceiling - popped panel up - + 0.5inch above best at current bodyweight
Rotation 2) 1.5 inches below raised ceiling

first time jumping in the gym in regular sports shoes, and it felt so effortless and floaty
Also did a few jumps between a few of the sets while walking around the gym, and I would bounce back up after landing into a 2-3 smaller hops without even trying. legs feel so bouncey like coiled springs.


Alternating leg Reactive SplitSquats - in Sneakers

Warmup sets - BWx8, 45lbs x 8, 111 x 8

Rotation 1) 131lbs x 8
Rotation 2) 131lbs x 8

131lbs was a challanging weight, felt harder to do in sports shoes vs olyshoes. But I kept my balance fine.

Reactive natural Glute Ham Raise on situp bench

Warmups - single leg curls - 3Plates x 6, 5Px4, 7Px3

using hands to help
Rotation 1) BW x 5
Rotation 2) BW x 5


Dumbell Stepups on 12inch box - in oly shoes

Warmup sets - BW x 5, 60lbs x 4, 100lbs x 3

No rest between each side - minimising use of non-lifting leg - standing side on to the box
Rotation 1) 130lbs x 5
Rotation 2) 130lbs x 5

easier than last week

Straight Leg Situps

Warmup sets - BW x 8, 25lbs x 5, 50lbs x3

Did these on an incline situp bench, removed and layed flat on the floor (same unit used for the GHR). feet hooked under the rollers.
Holding dumbell on chest, keeping back straight
Rotation 1) 70lbs x 10
Rotation 2) 70lbs x 10

Still not near limit.

 

[anthrax]

Woawww
Impressive

1 question about step-ups :

Why DB step-ups instead of BB step-ups ?

 

[coolcolj]

Woawww
Impressive

1 question about step-ups :

Why DB step-ups instead of BB step-ups ?

convience, balance and safety