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Creation of an Explosive Mofo - My Training Journal :)

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
 
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 :)
 
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 :D

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.
 
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nice - i thought the snatch into overhead squat was good...(if that means anything coming from someone who cant overhead squat :)
 
mekannik said:
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?
Click to expand...

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 :D
Sprinter lean I guess.
 
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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
 
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Friday 27th August - 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 1min between hands

31.5 1x10, 1x5+5sec ISO
54.2 1x5, 1x5sec ISO
76.3 1x3, 1x5sec ISO
89.2 1x2, 1x3sec ISO

plus 4x10 thick rubber finger extensions done in between sets

then rest 4mins

----- rest 3mins between hands
15sec finger extensions ISO between sets

1) Right hand - 110.1 x 13+1(5mm short)
Left hand - 110.1 x 8+1(5mm short)

2) Right hand - 104 x 14
Left hand - 104 x 9

3) Right hand - 104 x 10+1(5mm short)
Left hand - 104 x 6+1(5mm short)


Cooldown - 31.5x15 using thumb on handle and non-lock


up from 100.1x15 2 sessions and 2 weeks ago
 
Sunday 29th August - Cycle 2 Get Lean+Maintain Strength - Week 5 - Day 1 - Lower FATIGUE TOLERATION - Microcycle 1 - workout 7

Didn't get much sleep the last 2 days, and so I didn't feel the best today. I took a nap, but it didn't seem to help as well as it normally does. So I thought about postponing this session till tommorrow, but decided to go ahead with it.

Good thing is I finally learned how to relax my lower back when walking and standing. A big reduction in lower back pump and tightness as a result! The Alexander Technique stuff I did before helped here.

No postworkout ISO stretches today, I was so tired, I just wanted to go home ASAP :)

Bodyweight - 222.5lbs in winter clothes and shoes
Workout Rating - 7/10
Workout time - 2.5hours or so

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) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched

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

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

PowerClean + HighHang PowerClean + HighHang SquatClean - 89lbs, 119, 155, 175

Caught the Squatcleans pretty low today, around parallel, and I made em stick! In the past the bar would crash on me and I'd dump it.
Also concentrated on hitting the bar on the thigh in the 2nd pull position, before snapping it up. Still some arm bend I need to fix though

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, 285x1, 315lbs 5sec support

Rotation 1) 315lbs x MISS --> crash and burn at sticking point
Attempt 2 - 315lbs x MISS --> couldn't even get off the bottom...

10% of (85%BW+load) dropoff --> used last week's 305lb 1RM
Rotation 2) 255lbs x 1
Rotation 3) 255lbs x 1
Rotation 4) 255lbs x 1
Rotation 6) 255lbs x 1
Rotation 6) 255lbs x 0.5 --> MISS

Wasn't feeling as strong as last week, felt much heavier across the board. I suspect the squatcleans did sap me some, even though the weight used on em weren't heavy, the effort was still high in a nueral way.
The first miss just had no strain whatsoever. I am just so hit and miss on frontsquats. And the reason is pretty easy to see. Technically I should be able to ISO hold my 1RM (305lbs) for 5-6secs, but the most I can do is 255lbs for 12 secs. Something I'll need to focus on in the next microcycle.

Upper back was rounding a lot as well...


Full Squats - in Oly Shoes - RAW

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

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

About 70% of (85%BW+1RM)
Rotation 1) 225lbs x3
Rotation 2) 225lbs x3
Rotation 3) 225lbs x3 --> slow reversal, and reversed at a lower position
Rotation 4) 225lbs x3 --> slow reversal, and reversed at a lower position

These were kind scary at first, I didn't think I could do 225lbs, but it felt ok


Romanian Deadlift - RAW - HookGrip

Warmup sets - 205x5OI, 235x5OI

Deadlifted off floor and lowered into Oscillatory Isometrics
Rotation 1) 265lbs x1+15 Oscillatory Isometrics
Rotation 2) 265lbs x1+15 Oscillatory Isometrics
Rotation 3) 265lbs x1+15 Oscillatory Isometrics
Rotation 4) 265lbs x1+15 Oscillatory Isometrics --> slower reversal

Probbaly could have gone a little heavier to make it more of a strength move.


SideWays Situp - Torso horizontal to floor

Warmup sets - BWx10sec ISO

Weight on chest, holding an ISO each side - 2mins between each
Rotation 1) 50lbs x 20secs
Rotation 2) 50lbs x 20secs
Rotation 3) 50lbs x 20secs

Up 5lbs, and hard as usual
 
mekannik said:
? Purpose/Theory behind Reactive Squats? Simulating recovery from a catch?
Click to expand...

magnify the eccentric forces, which in turm maximally loads up the fast twitch fibers, which are mostly recruited in high speed stretching eccentric movements. Also to teach my body to absorb the forces and then use then too react out of the switch over point with more power

Same deal with alttitude drops teaching your body to absorb the forces, and depth jumps to absorb the forces and turn them into concentric power.

But reactive squats are more for helping my squat, and general lower body strength speed - especially the % of weight I used is more for helping the strength side. For speed and VJ side, I would go lower.
 
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super_rice said:
CCJ, any thoughts on depth of reactive squats?
Click to expand...

About where the hamstrings are at parallel or slightly above. More or less legs at 90 degree angle, or where my sticking point would be

Don't want to go too deep or too shallow. Like landing into a deep jump position.

For VJ and speed purposes, you want to use around 50-60% of your total of 1RepMax+85% of your bodyweight (since when you squat, you also lift 85% of your weight as well)
So if your not strong enough you'll be using negative load! :D
Which means - get stronger first :)

And I would do alttitude drops first to condition your legs before doing these even if your strong enough

a clip of it done with top end only band tension with lighter loads for the speed side

Right click and save
 
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mekannik said:
? Purpose/Theory behind Reactive Squats? Simulating recovery from a catch?
Click to expand...

this quote from Db Hammer goes into somewhat

The number one factor for power production is power absorption (e.g. high velocity/high force yielding, a.k.a. “eccentric power output”) because it leads to the greatest degree of stretch-reflex potential in the muscle-tendon complex. And it's no secret that the more energy you take in the more energy you can put out. Just think about a quarterback throwing the ball like a drunken dartsman versus a quarterback who throws like, well, a quarterback. Or it may help you to relate the concept to jumping out of a chair versus a typical down-up vertical jump?

The number one factor for power absorption development is strength development. Research shows that as your muscles get stronger your ability to absorb more force increases, which in turn gives you the potential to absorb more power. And this if obviously important because the more power you can absorb, the more power you can produce!

Power is defined as the product of force and velocity whereas force is defined as the product of mass and acceleration(or mass and “deceleration” in this case). Just think, force plate studies show a sprinter will encounter about 5 times his bodyweight in force on a single leg at peak velocity. That's tremendous force executed at tremendous velocity...or "power" as some of us like to call it. Consequently, the main difference between power absorption and force absorption is the velocity component. It's best to think of force absorption as slow-negatives with relatively heavy weight (Force = MASS x deceleration), even though it can also be thought of as lighter weight with a greater deceleration component (Force = mass x DECELERATION) and a moderate mass yielded at a moderate deceleration value (Force = mass x deceleration). But, it helps me to think about how fast the body or loaded-limb is moving prior to the point at which the object is slowed down (decelerated) whenever I want to get my arms around the power absorption concept.

If you take a power movement and perform it in “reverse” or just the first-half of the movement then you will absorb a good deal of power. The landing of a depth-drop from a high box; the catching of a barbell during a beta-snatch movement or drop-squat movement and of course AMT landings (i.e. 'over-speed depth drops’) are all good examples of power absorption movements. In terms of methods explained in “The Sports Book”, amplitude-drop-absorption (ADA) methods where you drop, absorb and stabilize can all be classified as power absorption methods. Force-drop-absorptions (FDA), also detailed in “The Sports Book” are another group of power absorption methods. In terms of force, which may be easier for many of you to understand, power absorption methods can be thought of as “Force = mass x DECELERATION”. That is, the force register during power production and power absorption movements isn't necessarily high because the mass of the object being moved is great but, rather, because the acceleration/deceleration factor is so big.

Think of them as fast acting eccentrics where a good deal of force is taken into the muscle and you should be able to understand what a research scientists is talking about when he uses the term power-absorption. In example, the reactive (REA) method and the reactive-acceleration (RA) method also contain a good deal of power absorption. Again, the more velocity going into the absorption/yielding phase of speed-strength and strength-speed movements the greater the chance you have to absorb power (or put out “eccentric power” as science calls it). You can absorb a lot of power during full range movements, as well, just be sure to focus on rapid yielding-to-overcoming transitions- "Plyometrics" should ring a bell?


Another way to distinguish between force absorption and power absorption is to compare a heavily weighted squat jump with a reactive box jump and the vertical jump improvements each one makes. Use a force plate to make sure the force values for the weighted squat jumps equal that of the depth-jumps. What you'll find is that the altitude drop-and-jumps increase your vertical jumping ability more than the loaded counter-movement-jumps because more power is absorbed with the former (or less power was absorbed with the latter…however you prefer to look at it). Again, the interesting concept is that the force absorbed is the same but the power absorbed is different.

This is yet another reason why AMT jumps out-perform other jump training methods when looking to raise your run-up approach jumping ability, or “reactive-strength” as sport scientists call it.


Another intriguing concept here is most athletes errantly try to raise performance by simply getting stronger. I'm sure you've heard this one before:

"Hey coach, how do I get better?"

"Easy...get stronger!"

That's bullshit! Even though the strength training approach may help them increase their force absorption potential, especially in terms of being able to lower heavy weights under control, it's only when you increase your ability to absorb more power will you realize the greatest gains in your power production development! So much for your cut and dry powerlifting and/or bodybuilding routine, huh? What may interest you bodybuilders and powerlifters, however, is that as your power production values go up then your hypertrophy potential goes through the roof. Once you capture this hypertrophy potential then you will have raised your strength threshold, once again, setting a new stone for power development. That's one you're sure to hear regurgitated by all of my copy-cat coaches out there!

As you can see, it's nothing more than a big fat cycle of getting stronger to get more powerful to get bigger so that you can get stronger which feeds into more power development! (whew…that sucked the air out of me!)
 
Thursday 2nd August - Cycle 2 Get Lean + Maintain Strength - Week 5 - Day 1 - Upper 1 - Microcycle 2 - workout 1

Left my camera and workout sheet at home!
Average workout, poor diet and sleep to blame

Bodyweight at gym in winter clothes - 221lbs
Workout time - 1.5 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 x8+5sec ISO, 45x8+5OI, 95x8+5OI, 135x5+5OI, 185x5+5OI, 225x2 2501, 275x1

Rotation 1a) 295lbs x 1New PR!! +10lbs
Rotation 1b) 305lbs x MISS, stuck at sticking point

4% of (15%BW+load) dropoff
Rotation 2) 275lbs x 1
Rotation 3) 275lbs x 1
Rotation 4) 275lbs x 1
Rotation 5) 275lbs x MISS

Wasn't feeling that strong today. 295lbs was hard but I got it.
think I will take a break from heavy benching for a few weeks.


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - explosive - barx8, 25lbs x5, 45x5, 70x5, 90x5, 115x5
135x3, 160x1

Assuming bar weighs 20lbs
Rotation 1a) Bar+160lbs x 1 Explosive!
Rotation 1b) Bar+180lbs x 1 new PR!! +20lbs

4% of (15%BW+load) dropoff
Rotation 2) Bar+170lbs x 1
Rotation 3) Bar+170lbs x 1
Rotation 4) Bar+170lbs x 0.9 -felt slightly short

Last time I PR'ed with 160lbs I couldn't rattle the plates. Today I did, nice and fast. Finally got 4 plates, 180lbs. The bar can only hold another plate from what I can tell, maybe two...


Reactive Speed 14 inch grip Bench

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

About 70% of (15%BW+1RM)
Rotation 2) 185lbs x3 ---> Wobbly
Rotation 3) 185lbs x3
Rotation 4) 185lbs x3


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 70% of (15%BW+1RM)
Rotation 2) Bar+90lbs x 3
Rotation 3) Bar+90lbs x 3
Rotation 4) Bar+90lbs x 3

all sets very easy. Harder on hands than anything else. Freaked a few onlookers with the ballistic nature of the lift :)


Cuff Stuff

Rest - 2.5 between each side

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 10, 8kg x5

1) 22lbs x 14.5 new PR!!
2) 22lbs x 9.5

got the same reps each side


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

Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches
 
Monday 6th September - Cycle 2 Get Lean+Maintain Strength - Week 6 - Day 1 - Lower 1 - Microcycle 2 - workout 1

I was scared I'd lose strength, because diet has been really bad the last 5 days, semi-starving myself in the mornings. But that doesn't seem to have happened fortunately. But I'm not getting leaner though.. waist still 38.5 inches...
Well I banged out PRs all round today. It seems that I have been neglecting lower body speed work for far too long. Thus the plateau on the fullsquat for a long period of time, but I've finally gotten past it, after starting reactive squats a few weeks back
Will do my ISO stretches tommorrow

Bodyweight - 223lbs in winter clothes and shoes
Workout Rating - 8.5/10
Workout time - 2.25 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 6,12 and 18inches in between the warmup sets of the main lifts

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

Hang PowerClean + HighHang SquatClean + 2 PowerJerks - Bar x 2sets
Hang PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets

Hang PowerClean + HighHang SquatClean + PowerJerks - 155lbs x 2sets


Rotating between each exercise

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


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, 345x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1

rested 5-6 mins between each attempt
Rotation 1a) 375lbs x 1 New PR!! +10lbs
Rotation 1b) 395lbs x MISS --> stuck at sticking point
Rotation 1c) 385lbs x 1 New PR!! +20lbs

96% of (85%BW+Session max) dropoff
Rotation 2) 355lbs x 1
Rotation 3) 355lbs x 1
Rotation 4) 355lbs x 1
Rotation 5) 355lbs x 1
Rotation 6) 355lbs x 1
Rotation 7) 355lbs x 1 --> strained hard

Well I finally nailed 385lbs. Did it in 3.667 secs pretty close to optimal. But got buried by 395lbs, amazing what a different 10lbs makes! I strained 385lbs pretty good too, so I think the reactive squats do help, even though I've only done a few sesssion of them. I can see why, since they are divebombed and reversed at my sticking point. I felt solid power going up, something I hadn't had since the beginning of the year.
Form was really good all round too, lowered under control and I was able to stay upright and lock up tight on the way up - heavy frontsquats from last microcyle help.
Strained hard on the last single so decided to call it a day, felt like I would have failed the next one.


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 72% of (85%BW+1RM)
Rotation 2) 225lbs x3
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 --> slow reversal


Clean Deadlift - RAW - HookGrip

Warmup sets - 243lbs x 2, 293x1, 353x1,

All lowered under control RDL style where possible
Rotation 1b) 403lbs x 1 New PR!!
Rotation 1c) 433lbs x 1 New PR!!
Rotation 1d) 423lbs x 1 ---> misloaded, had 25lbs more on one side, grip slip at top after locking out
Rotation 1e) 453lbs x 1 New PR!!
Rotation 1f) 473lbs x MISS --> stapled to the floor

96% of (55%BW+Session max) dropoff
Rotation 2) 423lbs x 1
Rotation 3) 423lbs x 1
Rotation 4) 423lbs x MISS, put on more chalk, then 423lbs x 1
Rotation 5) 423lbs x MISS --> stapled to floor

Wasn't quite sure what I could do on these, so I started at 403lbs.
Grip and form was solid (except on the misloaded attempt) and I felt strong powering em all up. Finally nailed 455lbs, CleanGrip Oly style in olyshoes and hookgrip too. Next goal 500lbs, need to keep bringing up the grip as well.
On the misloaded lift, I had an audience of a female personal trainer and her client. They seemed impressed by the amount on the bar, and wanted to watch :)
Also the bar has a bend in it, so that made it somewhat harder as well - had to line up the curve properly.

Annoyingly, the camera ran out of memory just as I was about to lift the 453lb attempt!!
 
awesome shit bro, looking strong
a few questions though...

If you are just trying to maintain strength why do you work more of a powerlifter routine, i.e. 1 rep sets with extremely high weight???
starving yourself in th emorning will not get you leaner so why do you do it??
and doing full oly squats and deads in the same day with such weight would kill your CNS to me, have you tried to break them up to different days??

but awesome shit bro, I wish I could see the vids but my server doesnt support web hosting web sites...sucks for me

take it easy bro, love the journal

Peace
 
TRUEsoldier said:
awesome shit bro, looking strong
a few questions though...

If you are just trying to maintain strength why do you work more of a powerlifter routine, i.e. 1 rep sets with extremely high weight???
starving yourself in th emorning will not get you leaner so why do you do it??
and doing full oly squats and deads in the same day with such weight would kill your CNS to me, have you tried to break them up to different days??

but awesome shit bro, I wish I could see the vids but my server doesnt support web hosting web sites...sucks for me
Click to expand...

thanks :)

Well that's the best way to maintain strength, lift heavy :D
While I want to maintain my strength, I still want to get stronger. I don't see why you can't get stronger while getting leaner up to a point, since it's mostly CNS.

The "starving" is because I go hungry between my 2nd and 3rd meal, I just eat 1.5 hours too late. Just lazy sometimes :)

Actually I'm used to training like this, have been doing so since the beginning of the year. It doesn't hit your CNS as hard as you think, and I don't psyche up either. The body does adapt to this training style. Plus sprinting is way harder on the CNS and yet people do it quite frequently...

I do all my heavy and explosive stuff in one workout, and higher reps stuff in the next. Although this changes every training cycle, depending on what my weakness is. So I only lift heavy once every 8-10 days
Remeber I train for strength, power and explosiveness, and getting stronger factors into that. But as I get closer to summer, the training will change for more speed stuff


The vids should work - have you tried right clicking on each link and saving em onto your computer before watching em?
 
Wednesday 8th August - Cycle 2 Get Lean+Maintain Strength - Week 1 - Day 2 - Upper 2 - Microcycle 2 - workout 2

First warm day since winter ended, so I got into the shorts :)
Felt a little spaced out today, not really into it.

Still really sore from the last workout 2 days ago - spinal erectors, upper hams, traps and quads. Even my biceps were hit by the deadlifts!

Bodyweight at gym - 221lbs
Workout time - 1.5 hours
Workout rating - 7/10

Warmup

Did my usual general warmup as described before

Back Extensions - BWx10
did these to get some blood into my lower back

Military press - bar x10


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 6x3

Body at 25-30 degree angle, starting from top
Rotation 1) BWx3 --> about 14 inch airtime
Rotation 2) BWx3 ---> on an 8inch block - 4 inch airtime
Rotation 3) BWx3 --> lower than first set


Chins - 12 inches between hands

Warmups - chin pulldowns 30kg x10, 50x8, 50x5, 60x5, 70x3, then BW x1, BWx1+5OI

Oscillatory Isometrics done around 90 degree position
Rotation 1) BW(221lbs) x 1 + 20 Oscillatory Isometrics
Rotation 2) BW x 1 + 18 Oscillatory Isometrics
Rotation 3) BW x 1 + 15 Oscillatory Isometrics

Bodyweight is about 73% of (85% bodyweight+1RM)

For some reason my upper lats right at the armpit, started to cramp up on the 2nd set of warmups. I was able to get through the chins OK, but it did ache when stretched

Tricep Dips

Warmups - lockout hold x 10secs, stretched hold x 30secs, BW 2x5, 10lbs x5, 25lbs x1+5sec ISO, 45lbs x1 +5sec ISO

ISO held just above parallel
Rotation 1) BW(221lbs) +45lbs x4+25sec ISO

96% of (85%BW+Session max) dropoff
Rotation 2) +35lbs x4+25sec ISO
Rotation 3) +35lbs x4+20sec ISO

Haven't done dips in a while, but they felt ok


Standing Supinating Dumbell Curls

Warmups - 3kgx10, 15lbs x8, 25x5, 35x5, 40x5, 45x3

Rotation 1) 45lbs x 6.5
Rotation 2) 40lbs x 7
Rotation 3) 40lbs x 5.5

These were much harder than hammer curls or regular curls. A bit like a Zottman curl


Cuff Stuff

rest - rotating sets 3 mins between each exercise

Standing, Elbow supported Dumbell L-Fyles

rest - 2mins betweene ach side
Warmup - 4kg x 10, 15lbs x 5

15lbs x 22.5, 15lbs x 16.5


Dumbell Bent Over Lateral Raise

Warmups - 3kg x10, 5kg x5

angled arms slightly towards my waist to activate the lower/mid traps
5kg x 20.75, 5kg x 15


ISO Stretches - EQI

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

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

Shoulder Dislocates pec stretch with wooden staff
 
Saturday 11th September - Cycle 2 Get Lean+Maintain Strength - Week 6 - Day 3 - Lower 1 - Microcycle 2 - workout 2

CNS was flat today due to the poor levels of sleep over the last 4 days. I hate working out on Saturdays, but I had to squeeze it in to keep things in check. Workout was a bit disorganised as well.
Pretty quad heavy session today - although my posterior chain is feeling it now, but not much direct lower back work

Bodyweight - 220lbs at the gym
Workout Rating - 6/10
Workout time - ?

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
Hang Powersnatch + HighHang SquatSnatch + 3 OverheadSquats - Bar x 2sets

PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets
Powersnatch + OverheadSquat - 89lbs x 2sets
Powersnatch + 2 HighHang PowerSnatches - 89lbs
Powersnatch - 109lbs x 2 singles, 131lbs x 3 singles
Powersnatch - 155lbs x 1, 155lbs x MISS

Overhead squats are getting much easier now and more fluid, I can drop right into. Also widened my snatch grip an inch each side which helps. Plus I fiddled around with my start position a bit, wider stance.


Rotating between each exercise

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


2 Handed Closed Fist Vertical Jump - in Oly Shoes

Did these just before the splitsquats to measure fatigue
Rotation 1) inch below raised ceiling - 1.5 inches lower than normal
Rotation 2) inch below raised ceiling
Rotation 3) inch below raised ceiling
Rotation 4) 2 inches below raised ceiling --> fatigue dropoff reached

flat CNS shows here...

Alternating leg Reactive SplitSquats - in Oly Shoes

Warmup sets - BWx8, 45lbs x 8

Rotation 1) 89lbs x 14
Rotation 2) 109lbs x 11
Rotation 3) 119lbs x 7
Rotation 4) 119lbs x 8

semi snatched up the weights and did em on the oly platform. Wasn't quite sure what loads to use, but they were not as hard as I thought. Although form needs work - front legs needs to go further forward and rear leg back in closer.
Reps too high, and also lost count here and there, hense the uneven numbers :)
Wish I could take the bar off jerk racks.


Reactive natural Glute Ham Raise on situp bench

Warmups - single leg curls - 3Plates x 6, 5Px5, 7Px5

using hands to help
Rotation 1) BW x 5
Rotation 2) BW x 5
Rotation 3) BW x 5

hams feel a lot stronger than the last time I did these


Dumbell Stepups on 12inch box - in oly shoes

Warmup sets - BW x 5, 60lbs x 5, 90lbs x 5

resting 2 mins between each side - minimising use of non-lifting leg - standing side on to the box
Rotation 1) 100lbs x 10
Rotation 2) 120lbs x 10
Rotation 3) 120lbs x 10

Felt pretty hard these, balance wise as well


Straight Leg Situps

Warmup sets - BW x 8, 25lbs x 5

Holding dumbell on chest, keeping back straight
Rotation 1) 55lbs x 15
Rotation 2) 55lbs x 15
Rotation 3) 55lbs x 15

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. These fried my abs, hipflexors and frontal part of the quads, plus some tibs. 55lbs was pretty hard


CoolDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold - front leg 3inch elevated
BW x 1min each leg

Seated adductor stretched ISO hold
30lb dumbell x 1min

Abductor stretched ISO hold
30lb dumbell x1min each leg
 
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.
 
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
 
Last edited:
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
 
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 :)
 
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.
 
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
 
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?
 
muscledog95 said:
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?
Click to expand...

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.
 
Last edited:
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.
 
HP_816 said:
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.
Click to expand...

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 :)
 
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
 
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 :p

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.
 
Woawww
Impressive

1 question about step-ups :

Why DB step-ups instead of BB step-ups ?
 
CoolColJ said:
convience, balance and safety :)
Click to expand...

Fair enough :)
As long as you've a strong enough grip...
 
Monday 27th September - Cycle 2 Get Lean + Maintain Strength - Week 9 - Day 1 - Upper FATIGUE TOLERATION - Microcycle 2 - workout 5

I was supposed to do this workout a few days ago, but I kept putting it off and then planned to do it yesterday, but I've been so beat up from lack of sleep, poor diet and my part-time job, that I out it off till today.
It's been 2 weeks since I last did this workout, and over a week since I last did upper body. I'm not much stronger, but I'm just glad I haven't lost any strength!

Pretty good workout with all things considered. I used a shorter rest interval today between each exercise in the rotation 2mins, down from 3mins, and considering that this was Fatigue Toleration workout with a 10% dropoff margin, it was pretty short compared to normal. I trimmed off 30-40mins off my usual time, and I was still able to crank out a large volume of sets.
I actually like it much better like this. I don't get "cold" or lose the groove by the time I get back to each exercise and I don't feel all that beat up actually compared to the way I normally feel.

Bodyweight at gym - 222lbs
Workout time - Just under 2 hours
Workout rating - 8/10

Rotating sets between each exercise, 1 min between each during warmups and earlier sets and then 2mins for the work sets


14 inch grip Bench - no arch or leg drive

Warmups - Pushups against leg press seat x10, 45x8+5OI, 95x8, 95x1+5OI, 135x5, 135x1+5OI, 185x5, 185x1+5OI, 225x2

Rotation 1) 255lbs x 4.5

90% of (15%BW+Session Max) dropoff
Rotation 2) 225lbs x 5
Rotation 3) 225lbs x 5
Rotation 4) 225lbs x 5
Rotation 5) 225lbs x 5
Rotation 6) 225lbs x 3.5

Only a tiny bit stronger, was able to get the 5th rep up higher, but it's been 2 weeks since the last time I benched at all, so not too bad.
Warmup was pretty crappy though.
I was able to get the same set count last session with 240lbs, but with sets of 4 reps though and 3 min rests. I was actually close to failure on every work set, but still managed to do 5 in total.


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - explosive - 45lbs 3x5, 70x5, 90x5, 115x4
135lbs 2x1

Assuming bar weighs 20lbs
Rotation 1) Bar+165lbs x 4.75 new PR!! +10lbs -0.25 rep

90% of (15%BW+Session Max) dropoff
Rotation 2) Bar+142.5lbs x 5
Rotation 3) Bar+142.5lbs x 5
Rotation 4) Bar+142.5lbs x 5
Rotation 5) Bar+142.5lbs x 4.5


Reactive Speed 14 inch grip Bench

warmups - a few sets of high angle plyo pushups

Dive bombed down, letting go of bar and 3 inches above the chest

About 50-55% of (15%BW+1RM)
Rotation 1) 135lbs x3
Rotation 2) 145lbs x3
Rotation 3) 145lbs x3
Rotation 4) 145lbs x3
Rotation 5) 145lbs x3
Rotation 6) 145lbs x3

I was able to do a lot more sets than last time, I guess because of the lighter weight, but I need to stay on the lighter range for now. Form is better, but still not reversing as high as I want. Guess my reactive strength isn't so great on these. I notice that on every set the 3rd rep is reverse much lower, I guess that would be considered fatigue dropoff?

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 70% of (15%BW+1RM)
Rotation 1) Bar+110lbs x 3 +10lbs
Rotation 2) Bar+110lbs x 3
Rotation 3) Bar+110lbs x 3
Rotation 4) Bar+110lbs x 3 --> felt slower

Still pretty easy, I'll go up 5lbs next time I do these


Cuff Stuff

Rest - 2mins between each side

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

1) 25lbs x 11 new PR!! +2reps
2) 22lbs x 7


Dropped off real fast though, probbaly due to the shorter rest periods
 
I weighed 215lbs this morning straight out bed in t-shirt and shorts. Lightest so far in the last 6 months, but some of it is low water weight though.
Waist measured 38 1/8 inches, so that's almost an inch down from 2 months ago since I started leaning out. So its slowly going down :)
Plus I'm actually getting stronger so that's good too.

I went to bed at 8pm last night and woke up at around 4am, that's a nice 8 hour sleep! I feel good too, might ever do my lower session today.
I just feel better going to bed earlier, might have to make that habit from now on.
Although sometimes that isn't always possible ;)
 
hey CCJ, what purpose do step-ups serve exactly? i need to do some leg exercises besides just squats all the time.
 
Tagio said:
hey CCJ, what purpose do step-ups serve exactly? i need to do some leg exercises besides just squats all the time.
Click to expand...

Well mostly to strengthen the VMO for knee stablity. Plus it does target my sticking point of my squat

yeah single leg work like bulgarian splitsquats is not a bad idea
 
Tuesday 28th September - Cycle 2 Get Lean+Maintain Strength - Week 9 - Day 2 - Lower FATIGUE TOLERATION - Microcycle 2 - workout 5

This is the first time I have been able to to do 2 Fatigue Toleration workouts back to back - upper yesterday and lower today, and still get PRs on the 2nd workout. The 8 hour sleep I had last night definitely helps...make me wonder how much better my gains would be if I increased my average sleep count from 6 hours to 8 hours.....!!

Interestingly enough, my upper body isn't that sore from yesterday's high volume workout.

Lowered the rest time to 2 mins between each exercise but still a long workout.

Bodyweight at the gym - 219lbs
Workout Rating - 8/10
Workout time - 2.5 hours or so

Warmup

1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
2) Incline situps x5 + 4 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) Power Snatches - did these in rotation with the squat warmup sets

A few sets of stuff with the bar to warmup

2 Hip Snatches + Overhead squat - 89lbs
PowerSnatch + Hip Snatch + Overhead squat - 99lbs, 109lbs (dumped the overheadsquat) , 119lbs, 129lbs
139lbs New PR!!

first time doing Hip Snatches - basicly a high hang powersnatch but with the bar held in the hip crease and dipping down like a jump. ALthough somtimes the bar slipped down to mid thigh - need to hold the bar with a wider grip.
Much harder than normal hang powersnatches, but more reactive, 139lbs is a PR by default.
Also knees caving in on Overheadsquats with heavier weights - still can't really do em properly...


Rotating between each exercise

rest - 1-1.5 mins for warmups. 2 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 - landing with heels off the floor - reacting into a standing position out of the drop
Rotation 2) 18inches x6 - VJ closed fist 2 inches below raised ceiling
Rotation 3) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 4) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 5) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling --> right ankle buckling on splirsquat drops

VJ lower than normal due to the squats and deadlifts, but still didn't drop lower as the workout progressed though.
I went up 6inches to 18, and keep my heels off the floor. My body seems less confident dropping down on the right side, and my right ankle started to buckle on the last set. It's weaker due to a really bad ankle sprain I had before, and it's ROM is much lower than my left ankle, plus its full of scar tissue :(

Need to strengthen it, might go back to 12inches for a while.


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) 365lbs x 2 New PR!! +1 rep

90% of (85%BW+Session max) dropoff
Rotation 2) 315lbs x 2
Rotation 3) 315lbs x 2
Rotation 4) 315lbs x 2
Rotation 5) 315lbs x 2
Rotation 6) 315lbs x 2
Rotation 7) 315lbs x 2
Rotation 8) 315lbs x 1

Finally doubled my 1RM from the start of the year! Form was a bit iffy, but I have squatted at all in 2 weeks.
Was surprised I could do so many sets with the shorter rest periods


Reactive Speed Back Squats

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

About 67% of (85%BW+1RM)
Rotation 2) 195lbs x3
Rotation 3) 195lbs x3
Rotation 4) 195lbs x3
Rotation 5) 195lbs x3 --> much slower reversal

Up 10lbs from last session, felt somewhat hard, will stay here.
Dropping the weights down from the heavier sets was a pain! Arms where getting an extra workout..


Clean Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 175lbs x2, 243x2, 293x 2, 353x1

All lowered under control RDL style to the floor
Rotation 1) 403lbs x 3 New PR!! + 1rep +50lbs

90% of (55%BW+Session max) dropoff
Rotation 2) 353lbs x 3
Rotation 3) 353lbs x 3
Rotation 4) 353lbs x 3
Rotation 5) 353lbs x 2

The last I tripled on this, back at the start of the year, I was using 353lbs, so I have gotten much stronger since then.
Grip was solid in every set and I haven't done any gripper work in ages! I suspect the reactive rows and the super duper chalk ball I have now helps :)
This new chalk I got from an online rock climbing shop is aweaome, it filled to the brim with quality chalk.
I was getting some dumbfounded looks while doing these :D


CoolDown and ISO stretches

Reverse hypers
BWx1

lay overed a swissball to strecth out the spinal erectors
 
Clips from today

Right click on link and save first to avoid errors

FullSquat PR 365lbs x2
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquatPR_365x2_28Sept04.mpg

Clean Deadlift PR - lowered RDL style - 403lbs x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanDeadliftPR_403x3_28Sept04.mpg

Power and Hip Snatch complex - 109 and 139lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Power_HipSnatchComplex_109_139_28Sept04.mpg

Split Squat alttitude drop off 18inches - heels off ground, reacting back into a stand
http://www.members.optushome.com.au...litSquatAlttitudeDrops_18inch_x6_28Sept04.mpg
 
one thing that is apparent to me now is the amount of postworkout soreness is way less since I shorterned the rest periods between each exercise in rotation from 3 to 2mins!

In the last 2 workouts, I haven't done any of these exercises in 2 weeks, and the heavy loads plus high volume normally means excessive soreness. Yet I don't really feel all that sore relatively speaking.

Hmm I wonder why, maybe the faster pace helps keep the muscles warmer and keep the blood flowing? Less tissue damage etc
 
i thought for a clean deadlift your supposed to start with your hips much lower, like at parallel with the floor?
 
HP_816 said:
i thought for a clean deadlift your supposed to start with your hips much lower, like at parallel with the floor?
Click to expand...

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 :D

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
 
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 :D
Then another guy came and shot on the other ring. The girls left soon after.
 
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
 
Last edited:
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 :mommakin:


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 :)
 
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 edited:
mekannik said:
Damn. Your first three reps were solid - your body did not waver at all. All that core work is paying off my friend.

I typically would use a staggered stance to give a steadier base, but again, you looked solid. Good job.
Click to expand...

Thanks, yeah I really braced myself hard. I pull my shoulder blades back together and lock tight.
 
Thursday 7th October - Cycle 2 Get Lean+Maintain Strength - Week 10 - Day 3 - Lower 1 - Microcycle 3 - workout 1

Pretty good workout today, but still not as fresh as I would like.
All the warmupsquats up to 245lbs were nice and fast. Even 275lbs didn't feel too bad either

Bodyweight at the gym - ?
Workout Rating - 8/10
Workout time - ?

Warmup

1) Twisting Back Extensions - BWx6 normal, and 4 twisted to each alternating sides.
2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched

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

A few sets of stuff with the bar to warmup

PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs, 109lbs
SquatClean + 2 PowerJerks - 119lbs
PowerClean + HighHang SquatClean + PowerJerks - 155lbs, 175lbs, 195lbs, 205lbs

PowerClean - 243lbs New PR!!
Powerclean - 253lbs --> MISS - HighPulled

That's the biggest jump I've even done on olys, from 205lbs to 243lbs, but I nailed it. I didn't think too much about it this time, just grabbed it, and then then the next thing I know it's on my shoulder - all reflex like.
Arms were quite bent, but in any case it was decent, and considering all the grap I did before with pretty low rest times. I actually fullsquatted 275lbs a minute before doing it. Next goal 263lbs

Powerjerks were really crappy today, no speed or power. A bit rusty on em. But lockout support felt much stronger than it has in a while


Rotating between each exercise

rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.



CleanGrip Front Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 245lbs - Bar 2x8, 95lbs x5, 135x3, 185x3, 225x3, 245x1, 275x1
FrontSquats - Bar x5, 95x5+2sec ISO, 135x3+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 245x1+2sec ISO

Squat down and up into ISO hold at sticking point
Rotation 1) 275lbs x 6secs New PR!! +20lbs

Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 255lbs x 5sec ISO + squat up
Rotation 3) 255lbs x 5sec ISO + squat up
Rotation 4) 255lbs x 5sec ISO + squat up
Rotation 5) 255lbs x 3sec ISO

These went better than I expected. The last time I did these I could only hold 255lbs. Pretty hard though. Hopefully I can get up to 315lbs for an 8sec hold.


Reactive Back Squats

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

About 72% of (85%BW+1RM)
Rotation 1) 225lbs x3
Rotation 2) 255lbs x3 ---> did 255lbs by mistake, slow!
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 ---< slightly harder

Pretty good on these today. I left 255lbs loaded on the bar fron the frontsquats by mistake on the 2nd set - and I was wonfering why it was so much slower to reverse! LOL I actually did them Ok but will be while before I am able to use thsi weight properly.


Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 243x5sec ISO

Pulled up an inch off the floor and held for time
Rotation 1) 293lbs x 8secs --> grip slip

96%of (55%BW+Session max) dropoff
Rotation 2) 273lbs x 8secs
Rotation 3) 273lbs x 8secs
Rotation 4) 273lbs x 6secs

I have widened my grip 1.5 inches on each side, and that kills my grip strength! Will have to get back on the Ivanko SuperGripper to get it back to par. Bar was trying to rip my hands!
 
clips from today

Right click on link and save first to avoid errors

Frontquat ISO 275lbs x 6secs, ISO paused frontsquat with 255lbs
http://www.members.optushome.com.au...tSquatISO-PR_275x6sec_ISOPaused255_7Oct04.mpg

Powerclean PR -243lbs x 1, Clean+PowerJerk complex with 205lbs
http://www.members.optushome.com.au...leanPR_243x1_205Clean+PJerkComplex_7Oct04.mpg

1st set of reactive squats with 225lbs
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_ReactiveSquat_225x3_7Oct04.mpg

Snatchgrip deadlift ISO - 293lbs x 8secs. Upperback looks really roudned, but I think that's just the shape of my back, not sure. Because when I standing staright up, I have the same curve in my upperback, could be just muscle
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_SnatchGripDeadliftISO_293x8secs_7Oct04.mpg
 
thanks man - I was like in the zone when I did it. I didn't feel anything.

All I remeber was grabbing the bar and then lifted off and the next thing I know, it was on my shoulders! :beer:
 
Wednesday 10th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 1 - Upper 2 - Microcycle 3 - workout 2

Even though I didn't get much sleep last night, the 45min nap I took did freshen me nicely And I had a nice productive workout. The Taptester result of 18 in 2 secs backs that up too I guess

Bodyweight at gym - 220lbs
Workout time - ?
Workout rating - 8.5/10



Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 mins between each exercise

14 inch Grip bench - no arch or leg drive

Warmups (explosive) - Barx15, 3x3, 95lbs 2x8, 135lbs 2x3+2sec ISO, 165lbs 2x3+2sec ISO, 195x3, 225x3

Explosive - down fast, reversed an inch above the chest,r max concentric speed

About 70% of (15%BW+1RM)
Rotation 1) 195lbs x3 + 30 sec ISO

96% of (15%BW+Session Max) dropoff
Rotation 2) 185lbs x3 + 30 sec ISO
Rotation 3) 185lbs x4 + 18 sec ISO

In the past I used to concentrate more on pushing the bar hard and fast rather than see how quickly I could do 3 reps when doing "speed" benches.
The former worked well, the later does nothing for me, all it does it teach you to generate and release tension fast, rather than generating force fast and keeping it going. So I am going back to that. I might try throwing the bar off my hands to make sure I push the bar hard and keep it sustained all the way through next time.

Felt good today. Although I did hold the first set's ISO a but too low. Felt like 195lbs maybe too light. ISOs fried my pecs!


Standing Dumbell Curls

Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5

Rotation 1) 50lbs x 5
Rotation 2) 50lbs x 3.5

been a while since I did these


30 degree Dumbell Decline Tricep Extensions - Parallel Grip

Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5

Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 4

been a while since I did these as well


Dumbell Bent Over Lateral Raise

Warmups - 3kg 3x5, 3kg x5OI

Rotation 1) 5kg x 26 Oscillatory Isometrics -->set time around 30secs
Rotation 2) 5kg x 23 Oscillatory Isometrics
Rotation 3) 5kg x 19 Oscillatory Isometrics

fries my mid back quite a bit


ISO Stretches - EQI

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

Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Dumbell 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 1min

Shoulder Dislocates pec stretch with wooden staff
 
WOW those explosive benches sure work the upper back pretty hard too - braking the bar at the top.

My lats are pretty sore now, they weren't sore earlier in the day. Lucky I didn't do any rows.
 
Tuesday 12th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 2 - Lower 2 + Sprints - Microcycle 3

Really warm day today, 32 degrees (actually tommorrow is supposed to be 34!). But it didn't feel to bad after I got into the workout
I took a nap before the workout, as the warm weather was making me feel tired. And it turned out great. Excellent workout at the park down the road from home!

If today's style of workout doesn't help me leanup, nothing will! :)
I did one rotation to many I think, but the volume of work surprsied me a bit. Didn't think I'd get this far. So I guess the gym work has helped my work capacity.
Achilles tendon, posterior chain and legs are feeling now. I think I will be fairly sore tommorrow....

Bodyweight at gym - 220lbs
Workout time - 20min warmup + 1.25 hours
Workout rating - 9/10

Warmup

20min warmup

Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.
I did 3 rotations of each building up in intensity

Rotating between each exercise - 2 to 2.5mins rest between each

2 handed Vertical Jump

I do these just before the depth jumps to measure fatigue
Rotation 1) 2 knuckles over roof
Rotation 2) fingers knicked the roof
Rotation 3) 1 knuckle over roof
Rotation 4) 2 knuckles over roof at a higher part
Rotation 5) 2 knuckles over roof at a higher part
Rotation 6) 1 inch below roof at a higher part

there is this roof cover over the concrete area at the park. I went to the highest part during the workout and surprised that I could get it.
Interesting that it went higher and then dropped suddenly. I have a baseline now. Hopefully in the next few months I can get both wrists over the roofing edge :)

Altitude Drops - landing with heels off the floor

Rotation 1) 32inches x 5 --> dropped to far from wall, kept sliding forward
Rotation 2) 32inches x 5
Rotation 3) 32inches x 5
Rotation 4) 32inches x 5
Rotation 5) 32inches x 5 ---> dropped much lower on landing

This is the pretty high. But They felt fine. The dirt is kinda slopped a bit, and slippery, so I will have to bring a mat next time. Did my best to keep my heels off the ground when landing, but sometimes I slipped forward.
Kept bouncing forward on the first set, but later ones were better.
Also seem to landed hunched over, need to fix that.


Reflexive Firing 2 legged Hops on a 5 inch step in 20seconds

Rotation 1) lost count
Rotation 2) 26 hops in 20secs
Rotation 3) 29 hops in 20secs
Rotation 4) 29 hops in 20secs --> could have had 30, but lost balance
Rotation 5) 28 hops in 20secs --> felt tired

Intitally I planned to do the single leg version, but these were a lot harder than I expected. I felt like a lumbering fool! :)
So I did the 2 legged version isntead. And these were hard as is, but I started to get better, and relax into the movement and let it flow, instead of muscling it. I was getting faster each set, but sometimes lost balance which hurt the rep count.
Used a countdown timer to set the alarm off at 20secs.

Maximum Accleration Sprints on toes - whole width of park

From standing start
Rotation 1) 15.5+ secs
Rotation 2) 14.5 secs
Rotation 3) 15.2 secs --> feeling much harder

Not sure on the distance, but it was quite long. Around 100+m
Form was better on 2nd run, the RFI hops seem to help me here. I was surprised I could maintain my speed/form all the way through, and my spinal erector didn't tighten up.

Had to run with a stopwatch in my hand which isn't ideal but tehre is no other way I can get timed.
Speed and form is work in progress, its been a 1+ years since I sprinted at full speed :)
 
Thursday 14th October - Cycle 3 Get Lean + Maintain Strength - Week 11 - Day 3 - Upper 1 - Microcycle 3 - workout 3

Workout started good and ended poorly. Seems my CNS went flat towards the end or something

Bodyweight at gym - 221lbs
Workout time - 1.25 hours
Workout rating - 7.5/10

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, 60x3, 70x2, then BWx2

Moving head to either side of the bar, alternating
Rotation 1) BW(221lbs + Oly Shoes) +40lbs x 3.75 New PR!! +5lbs

96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 30lbs x 3
Rotation 3) BW + 30lbs x 3
Rotation 4) BW + 30lbs x 2.75

Felt much stonger than last week. Although last set felt horrible.

Standing Military Press - in Oly Shoes

Warmups - 45lbs x10, 70lbs x5, x3, 95lbs 2x3, 115lbs 2x3, 135x3, 155x1

Rotation 1) 170lbs x 5 New PR!!

96% of (15%BW+Session Max) dropoff
Rotation 2) 165lbs x 4.5
Rotation 3) 160lbs x 5
Rotation 4) 160lbs x 4

Last rep with 170lbs was a long hard grind. Misloaded bar on the 2nd set


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

warmups (explosive) - bar x8, 25lbs x5, 45x5, 70x5, 90x5, 120x3

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

About 73% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+120lbs x 3
Rotation 2) Bar+120lbs x 3
Rotation 3) Bar+120lbs x 3
Rotation 4) Bar+120lbs x 3

Last 2 sets felt a lot heavier, even though bar speed was still good.

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 14 new PR!! +1rep

Wasn't feeling to good so ended it after the first set
 
impressive stuff ccj.. i too am climbing my way up to bw standing military press. 170 for 5 is impressive...my 1rm max is 170(maybe its 175 now..) it felt like a ton of bricks...lol. but anyways do you ever do presses seated..and what would you say are the advantages and disadvatages of both? im under the belief that standing is much harder than seated.
 
HP_816 said:
impressive stuff ccj.. i too am climbing my way up to bw standing military press. 170 for 5 is impressive...my 1rm max is 170(maybe its 175 now..) it felt like a ton of bricks...lol. but anyways do you ever do presses seated..and what would you say are the advantages and disadvatages of both? im under the belief that standing is much harder than seated.
Click to expand...

My 1RM isn't much higher than yours, probbaly about 195lbs. I ahve doen 185x2, but the 2nd rep was a mega grind :)
My press is progressing oh so slowly. I need more speed on it, I can grind it good now.

Never have done em seated. From what i see, seated is a lot easier. People seem to use much more weight/reps. The core, stability and technique isn't as much an issue with the seated version.
 
outdoor workout looked fun! you look stronger and leaner than i remember. your progress is alway gradual but it never stops! the altitude was definitely higher than 32 also. looks like you absorbed it easily and the slipping and stuff was just form issues or you naturally bouncing back fromt the impact.
 
Sunday 17th October - Cycle 2 Get Lean+Maintain Strength - Week 12 - Day 1 - Lower 1 - Microcycle 3 - workout 3

Workout was productive, but I felt like crap during it.
Two guys were using the powerrack so I did olys by themselves to start with.
Which made the workout longer than it should have. Damn tiring workout!

One good thing from this session was the fact its been 10 days since I last squatted in any shape or form. Yet the fullsquats I did during the warmup were fast and felt "light". Even 285lbs felt easy. If I can get 315lbs to feel like 285lbs did today that would be real nice. Reactivity and explosive strength is obviously climbing. Hopefully this means I'll be able to nail something over 405lbs shortly :)

I haven't done any static stretching in for a while now, post or pre workout. Occasionally I do some ISO stretched holds post workout, but haven't so recently for lower body, but my flexibility is better than ever.

Bodyweight at the gym - 221lbs
Workout Rating - 7/10
Workout time - 1.75 hours

Warmup

1) Twisting Back Extensions - BWx6 normal, and 4 twisted to each alternating sides.
2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched

4) Olys -

A few sets of stuff with the bar to warmup

PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
PowerClean + HighHang SquatClean + PowerJerk - 155lbs x 2sets, 175lbs x 2sets

Olys felt like crappy today


Rotating between each exercise

rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.


CleanGrip Front Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 255lbs - 135x3, 185x3, 225x3, 255x1, 285x1
FrontSquats - 135x1+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 255x1+2sec ISO

Squat down and up into ISO hold at sticking point
Rotation 1) 285lbs x 7secs New PR!! +10lbs +1sec

Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 265lbs x 5sec ISO + squat up
Rotation 3) 265lbs x 5sec ISO + squat up
Rotation 4) 265lbs x 5sec ISO + squat up
Rotation 5) 265lbs x 5sec ISO + squat up

I am approaching my old 1RM from a few weeks back of 305lbs. Hopefully this increased strain ability from these combined with my gains in reactivity and explosivness will allow me to nail 315+lbs.
The worksets with 265lbs were damn heavy and hard! Decided to call it a day after the 5th set


Reactive Back Squats

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

Vertical jump done after each set to measure fatigue

About 72-73% of (85%BW+1RM)
Rotation 1) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 2) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 3) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 4) 225lbs x3 - closed fist 2 handed VJ 2 inches below raised ceiling

I did one vertical jump (2 handed with closed fists) before starting the first set, 2mins after doing the 285lb ISO frontsquat, and got fists an inch above the raised ceiling. Equal to my personal best, but the catch is I did it after the frontsquat ISO, and it felt springy like never before. This is a good sign :)

tried 235lbs up 10lbs from last week, and it was probbaly too heavy. Went back to 225lbs in the latter sets


Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 205lbs x3sec ISO, 243x3sec ISO, 273x3sec ISO

Pulled up an inch off the floor and held for time
Rotation 1) 303lbs x 12 secs New PR!! +10lbs +4secs
Rotation 2) 313lbs x 6 secs New PR!! +20lbs

96%of (50%BW+Session max) dropoff
Rotation 2) 293lbs x 6 secs
Rotation 3) 293lbs x 4 secs

Hands and grip is still the weak link, but nice improvement from last session. hands were hurting bad on the last set. Will need to bring it up if I ever hope to snatch grip deadlift over 400lbs
 
impressive front squat holds. look really stable! i should add these as my upper back frequently loses its position on heavy clean recoveries. the static work would really toughen it up.
reacitve squats look fun!! i have to try them too :)
 
Tagio said:
impressive front squat holds. look really stable! i should add these as my upper back frequently loses its position on heavy clean recoveries. the static work would really toughen it up.
reacitve squats look fun!! i have to try them too :)
Click to expand...

thanks
Make sure you do some low altitude drops first to condition your legs to those reactive squats or start real light, they are much harder than you think. pretty scary actually :)
 
Last edited:
Kelley Bagget talking about those reactive squats

At the moment of absorption/transition a 100 lb. REA squat will send no telling how much force into the muscles (~500 lbs plus easy). It can obviously increase the magnitude of force production but another thing which I think is sometimes overlooked is that it will cause a shift towards more myosin heavy chain fast twitch fiber content (IIb,c,x, etc.) instead of the slower and less powerful IIA subtype. With most all training there is a shift away from the type IIB/x into IIA.....which are slower and less powerful. In fact I have one study that shows fast eccentrics are the only training method other then detraining that will do this. My hunch is regular plyo training and supramaximal eccentrics will also do the same but that would take a mouthful to explain. But one reason I believe people coming back from layoffs often quickly surpass their previous bests is because during the layoff at the metabolic/muscular level they become more fast twitch. When they resume training their neurological abilities are still maintained well enough so that they are able to recruit a good deal of fiber, and providing they didn't lose all their muscle size, the muscle fiber is now whiter (more fast twitch) and each motor unit recruited will elicit a more forceful contraction.
Click to expand...
 
those reactive squats look intense. interesting reading kelly's comments on how much force is absorbed on those.
 
definitely hardwork! My glutes were contracting violently trying to reverse the weight :)

Yeah there is a lot of force.
Reactive squats = force absorbtion. Altitude drops = power absortion

I might try using some bands just in the top 1/3 to boost the eccentric speed later on in them.
 
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I skipped dinner and went to bed early - WIN WIN - more sleep, less food :D
Went to bed at 7am, got up at 5am, but was only asleep for 8 of those hours.

Waist is finally down to 38 inches as of this morning. I am feeling trimmer already :)

That's an inch lost in 3 months so far. At this rate it will probbaly take me another 1+ years before I reach my goal of 30-31inches :p
That's ok with me, I'm in no rush, as this is a long term body composition and lifestyle change etc. Plus it means muscle loss won't be a factor, and my body will adapt as I go along.
 
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how do you work the drop offs for your ISO stuff, is it based on time?

and why did you lower the weight on the second two rotations - do you have to recalculate drop off differently for these sets compared to the first two...

If you could post some info on the drop offs, that would be appreciated.
I would love to apply some of this to my training, hopefully without consulting a phyics or physiology book in between sets :)
 
d-dub said:
how do you work the drop offs for your ISO stuff, is it based on time?

and why did you lower the weight on the second two rotations - do you have to recalculate drop off differently for these sets compared to the first two...

If you could post some info on the drop offs, that would be appreciated.
I would love to apply some of this to my training, hopefully without consulting a phyics or physiology book in between sets :)
Click to expand...

find the heaviest weight you can hold for the first set to failure, then drop the weight a certain fatigue % you want to use for the rest of the sets(I use 4%) and keep going with the weight until you can't match the time of the first set (session PR).

Read my workouts! I put a lot of effort into making it easy to understand! :D
All the info on dropoffs are in the articles - need to read more :)
Also a % of your bodyweight needs to be applied to the loads to calculate dropoffs, again more reading required! :)
They will only work if you use an autoregulating style workout like I do - otherwise don't even bother

standard dropoffs that are used if your training every 4-5 days (for that musclegroup) - 2-3% for speed/rate work, 3-4% for reactive/explosive work and 4-6% for ISO/strength/rep work off course you modify them to suit your own recovery. The dropoffs don't necessarily apply to weight, it could be the height or speed for explosive work etc

ISOs will only help if you lack strain ability BTW.
 
Thanks for the quick reply. Just wanted clarification on that one. :)
I am currently wading thru all the previous pages from your journal the moment as well.
Found another link to a DB article i hadnt read, so onto that one at the mo.

I think i am starting to understand the concepts, just trying to get my head around putting it into action.

Once again, thanks for the info. :)
 
ccj. if you dont mind. can you please elaborate on this?

"ISO RDL and Bulgarian SPlitsquat hold for 1min each - sorted and fast!"

i posted this here because maybe you wont view the other thread again.
 
HP_816 said:
ccj. if you dont mind. can you please elaborate on this?

"ISO RDL and Bulgarian SPlitsquat hold for 1min each - sorted and fast!"

i posted this here because maybe you wont view the other thread again.
Click to expand...

If you look at my training journal here, you will see that I do those 2 moves at the end of some lower body workouts. Gee gues syou guys don't read too closely... :)

they are done for flexibility

Bulgarian splitsquat ISO hold
rear leg on bench, front leg elevated on a 3-5inch block, really get a nice stretch in the glutes/hams and hip flexor of thr rear leg. Hold for 1min
rest a bit, swap legs and repeat. That's it.


RDL
then do the Romanian deadlift version, push hips right back, feel the hammies stretch, start the bar at knee level and lower to the floor as you tire over a minute. Just the bar will be enough
 
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