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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
HP_816 said:
If you can keep your shoulders in front of the bar or at least above it, then you could do it like that I guess, but the weight will pull you forward. It's not like a squat in any case, and every person has their own way of doing it
The way I start my clean deadlifts is exactly how I clean. If I started with hips lower then I'd have to be more upright and then my shoulders will be behind the bar and my knees go more forward. As soon as lift off my ass would shoot up anyway...
The weight should be perfectly balanced when you lift off, so that you could hold it there isometricly for 10 secs if you wanted to, and that is something I have done before
Most of the olylifters I've seen have their hips up quite high, some are lower, some are really low, but thier hips shoot up as soon as they start to lift off, gravity never lies
coolcolj
New member
Thursday 30th September - BBall
Was feeling bored so I went to shoot some hoops for 30mins or so at a local court that is part of school and public park. School holidays is on now.
Plus to help get some blood flowing and burn some extra cals
Nothing too intense - just shot some jumpers, dribbled a bit, some easy layups, shots around the ring and worked on some postup moves
first there was a mum there with 4 kids, then they left after 5mins.
Then 3 teenage girls came and sat up on the low brick wall to watch me for 15mins - LOL
Then another guy came and shot on the other ring. The girls left soon after.
Was feeling bored so I went to shoot some hoops for 30mins or so at a local court that is part of school and public park. School holidays is on now.
Plus to help get some blood flowing and burn some extra cals
Nothing too intense - just shot some jumpers, dribbled a bit, some easy layups, shots around the ring and worked on some postup moves
first there was a mum there with 4 kids, then they left after 5mins.
Then 3 teenage girls came and sat up on the low brick wall to watch me for 15mins - LOL
Then another guy came and shot on the other ring. The girls left soon after.
coolcolj
New member
Sunday 3rd October - Cycle 2 Get Lean+Maintain Strength - Week 10 - Day 1 - BBall + Sprints - Microcycle 3
It's time to really strip the fat down and get functional!
The plan at the moment for lower body sessions is to alternate -
BBall + moderate speed sprints,
Strength + Explosive work,
Reactive + Rate + Accleration sprint work,
Repetition + Explosive work in a cyclical fashion.
For upper sessions - it will be Strength + Explosive work alternated with Repetition + Reactive.
Alternating between upper and lower sessions of course. We will see how it goes. Just a matter if I can fit days in at the right time
I'll keep this going until the waist is down to 29-31inches
today went well, the court and park are close to home, so this is pretty much one session. Depending on how I feel, I might do my upper body session tommorrow
BBall - at outdoor court 5mins from home
Time - 45mins
Just shot around, practised moves and jumped around a bit.
interesting things I found -
1) One step 2 legged jump is the highest
2) Running 2 legged Jump is the same
3) Standing Vertical Jump is 4 inches lower
4) Running one legged jump is one inch lower than my vertical jump...
with the running one legged jump - its mostly a technique issue and the fact my body shuts down from fear or something. There used to be only a one inch difference between my VJ and one step 2 legged jump, and my running 2 legged jump was 3 inches higher than my VJ - things have changed a lot!
Will see how things progress with more training, technique improvements and as I get leaner.
Sprints - at park down the road from home
5x100m sprints at 70% speed, walk back to start = recovery time
sprint up on toes - trying to relax as much as possible
I started to feel it and slow down in the last 10 metres of the 5th sprint, but overall I was surprised at the work capacity the training over the last 6 months has built up.
Spinal erectors were starting to tighten up a bit.
Will be interesting to see how things progress over the next few months
It's time to really strip the fat down and get functional!
The plan at the moment for lower body sessions is to alternate -
BBall + moderate speed sprints,
Strength + Explosive work,
Reactive + Rate + Accleration sprint work,
Repetition + Explosive work in a cyclical fashion.
For upper sessions - it will be Strength + Explosive work alternated with Repetition + Reactive.
Alternating between upper and lower sessions of course. We will see how it goes. Just a matter if I can fit days in at the right time
I'll keep this going until the waist is down to 29-31inches
today went well, the court and park are close to home, so this is pretty much one session. Depending on how I feel, I might do my upper body session tommorrow
BBall - at outdoor court 5mins from home
Time - 45mins
Just shot around, practised moves and jumped around a bit.
interesting things I found -
1) One step 2 legged jump is the highest
2) Running 2 legged Jump is the same
3) Standing Vertical Jump is 4 inches lower
4) Running one legged jump is one inch lower than my vertical jump...
with the running one legged jump - its mostly a technique issue and the fact my body shuts down from fear or something. There used to be only a one inch difference between my VJ and one step 2 legged jump, and my running 2 legged jump was 3 inches higher than my VJ - things have changed a lot!
Will see how things progress with more training, technique improvements and as I get leaner.
Sprints - at park down the road from home
5x100m sprints at 70% speed, walk back to start = recovery time
sprint up on toes - trying to relax as much as possible
I started to feel it and slow down in the last 10 metres of the 5th sprint, but overall I was surprised at the work capacity the training over the last 6 months has built up.
Spinal erectors were starting to tighten up a bit.
Will be interesting to see how things progress over the next few months
Last edited:
coolcolj
New member
I should do a reactivity test to see where I stand, but it won't change my training layout too much in any case, I'm still trying to push all the qualities up evenly for now.
It's interesting to see that my one step VJ is 4inches higher than my VJ now, that's something I've never been able to do - used to be an inch higher at the most. But my running VJ used to be even higher than it, so that gives me hope that with some extra reactivty I'd be able to get my running 2 legged jump up 7+ inches over than my VJ. Hopefully I can get my running single leg jump up to the same level as it as well. Off course while still pushing up my standing VJ, which won't be a problem even if my power levels stay the same as my bodyweight is sure to plummet as I lean up. If I can get my VJ up to 40inches, and my running jump up another 10 inches above that, I will be scary
Interestingly enough my legs are barely sore at all today! My spinal erectors all the way up the spine are slightly sore, sprinting makes those suckers work hard from the pounding. And my feet/ankles and calves have a slight ache as you'd expect. But everything else is fine.
I know from before my hip flexors, abs and hammies would normally be screaming now. Guess I am doing something right in my training. Those fast eccentric things sure help a bunch - ie all the reactive and alttitude drop things I've been doing.
I should do a 60 metre race one day to see how I fair
It's interesting to see that my one step VJ is 4inches higher than my VJ now, that's something I've never been able to do - used to be an inch higher at the most. But my running VJ used to be even higher than it, so that gives me hope that with some extra reactivty I'd be able to get my running 2 legged jump up 7+ inches over than my VJ. Hopefully I can get my running single leg jump up to the same level as it as well. Off course while still pushing up my standing VJ, which won't be a problem even if my power levels stay the same as my bodyweight is sure to plummet as I lean up. If I can get my VJ up to 40inches, and my running jump up another 10 inches above that, I will be scary
Interestingly enough my legs are barely sore at all today! My spinal erectors all the way up the spine are slightly sore, sprinting makes those suckers work hard from the pounding. And my feet/ankles and calves have a slight ache as you'd expect. But everything else is fine.
I know from before my hip flexors, abs and hammies would normally be screaming now. Guess I am doing something right in my training. Those fast eccentric things sure help a bunch - ie all the reactive and alttitude drop things I've been doing.
I should do a 60 metre race one day to see how I fair
coolcolj
New member
Tuesday 5th October - Cycle 3 Get Lean + Maintain Strength - Week 10 - Day 2 - Upper 1 - Microcycle 3 - workout 1
Last microcycle was a mess as far as training frequency goes. So I hope to do a better job in this one. Also making an effort to get my average sleep count up to 8 hours. I got 8 last nght, but still feel somewhat sleepy - still catching up from the sleep debt accumulated last week
It puzzles me that some exercises like L-Flyes, go up consistently without much thought, volume or frequency...while my main lifts take much more volume and thought to make gains, and they gain much slower too....hmmmm
Nice short workout for me, 2min rests working well.
Starting to pickup a bit of a tan with all the outdoor stuff I've been doing lately
Bodyweight at gym - 219.75lbs
Workout time - 1.25 hours
Workout rating - 7/10
Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 2 mins later on
Close Parallel Grip V-handle Pullups
Warmups - pulldown version 30kg x10, 40x6, 50x5, 60x4 then BWx1
Moving head to either side of the bar, alternating
Rotation 1) BW(219.75lbs + Oly Shoes) +35lbs x 3 PR by default with this weight
96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 25lbs x 3
Rotation 3) BW + 25lbs x 3
Rotation 4) BW + 25lbs x 2.75
I have so much trouble getting my chins to go up, hopefully that will change soon with more sleep, because I do find chins are pretty sensitive to sleep/CNS levels for me. It's the hardest exercise for me definitely.
Standing Military Press - in Oly Shoes
Warmups - Closegrip bench - 45lbs x15, 95lbs 2x10, 135x10, 185lbs 2x5, 225x3, 250x1, 275x1 then press - 45x10, 95x6, 135x5
Rotation 1) 165lbs x 4.5 PR by default with this weight
96% of (15%BW+Session Max) dropoff
Rotation 2) 155lbs x 4
Rotation 3) 155lbs x 4 --> last rep a hard strain
Rotation 4) 155lbs x 3.33
Been a while since I military pressed, so thought it was time to get back into em, but felt the urge to bench, hence why I did those sets before presses, which was stupid of me and did tire me a bit for the press. Otherwise I would have had that 5th rep. No gas left.
I squeeze my shoulder blades together now while doing em.
Definitely have nice strain ability on presses now. On the 3rd set, I got stuck in the sticking point on the last rep, but kicked in another gear and slowly locked it out.
Reactive 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 72% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+115lbs x 3
Rotation 2) Bar+115lbs x 3
Rotation 3) Bar+115lbs x 3
not too bad, but had to work a bit
Cuff Stuff
Rest - 2 between each side
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 9, 15lbs x6
1) 25lbs x 13 new PR!! +2reps
2) 22lbs x 9
I could tell I had gotten stronger by how light the warmups felt. Amazes how easy I go up on this exercise, and I only do it once 8-10 days!
And I just do it at a medium pace rep speed....hmm maybe that's telling me something...
Last microcycle was a mess as far as training frequency goes. So I hope to do a better job in this one. Also making an effort to get my average sleep count up to 8 hours. I got 8 last nght, but still feel somewhat sleepy - still catching up from the sleep debt accumulated last week
It puzzles me that some exercises like L-Flyes, go up consistently without much thought, volume or frequency...while my main lifts take much more volume and thought to make gains, and they gain much slower too....hmmmm
Nice short workout for me, 2min rests working well.
Starting to pickup a bit of a tan with all the outdoor stuff I've been doing lately
Bodyweight at gym - 219.75lbs
Workout time - 1.25 hours
Workout rating - 7/10
Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 2 mins later on
Close Parallel Grip V-handle Pullups
Warmups - pulldown version 30kg x10, 40x6, 50x5, 60x4 then BWx1
Moving head to either side of the bar, alternating
Rotation 1) BW(219.75lbs + Oly Shoes) +35lbs x 3 PR by default with this weight
96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 25lbs x 3
Rotation 3) BW + 25lbs x 3
Rotation 4) BW + 25lbs x 2.75
I have so much trouble getting my chins to go up, hopefully that will change soon with more sleep, because I do find chins are pretty sensitive to sleep/CNS levels for me. It's the hardest exercise for me definitely.
Standing Military Press - in Oly Shoes
Warmups - Closegrip bench - 45lbs x15, 95lbs 2x10, 135x10, 185lbs 2x5, 225x3, 250x1, 275x1 then press - 45x10, 95x6, 135x5
Rotation 1) 165lbs x 4.5 PR by default with this weight
96% of (15%BW+Session Max) dropoff
Rotation 2) 155lbs x 4
Rotation 3) 155lbs x 4 --> last rep a hard strain
Rotation 4) 155lbs x 3.33
Been a while since I military pressed, so thought it was time to get back into em, but felt the urge to bench, hence why I did those sets before presses, which was stupid of me and did tire me a bit for the press. Otherwise I would have had that 5th rep. No gas left.
I squeeze my shoulder blades together now while doing em.
Definitely have nice strain ability on presses now. On the 3rd set, I got stuck in the sticking point on the last rep, but kicked in another gear and slowly locked it out.
Reactive 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 72% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+115lbs x 3
Rotation 2) Bar+115lbs x 3
Rotation 3) Bar+115lbs x 3
not too bad, but had to work a bit
Cuff Stuff
Rest - 2 between each side
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 9, 15lbs x6
1) 25lbs x 13 new PR!! +2reps
2) 22lbs x 9
I could tell I had gotten stronger by how light the warmups felt. Amazes how easy I go up on this exercise, and I only do it once 8-10 days!
And I just do it at a medium pace rep speed....hmm maybe that's telling me something...
Last edited:
coolcolj
New member
clip from today
Right click on link and save first to avoid errors
MilitaryPress 165lbs x 4.5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPress_165x4.5_5Oct04.mpg
Right click on link and save first to avoid errors
MilitaryPress 165lbs x 4.5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPress_165x4.5_5Oct04.mpg
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