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Creation of an Explosive Mofo - My Training Journal :)

Wednesday 20th October - Cycle 2 Get Lean+Maintain Strength - Week 12 - Day 2 - Upper 2 - Microcycle 3 - workout 4

I was supposed to do this workout yesterday, but everything felt really heavy. Not sure what the deal is, since I had a full days rest, plenty of sleep, waking pulse and taptester was around average and I felt good too!
I worked up to 225x3 on bench and 45x6 on the arm exercises, before deciding to leave. Today was good, what a difference a day makes, and I didn't get that much sleep last night either...
These types of days seem to occur on a fairly regular basis for me, regardless of sleep and recovery levels.


Bodyweight at gym - 221lbs
Workout time - 1 hour 15mins
Workout rating - 8/10



Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 2.5 mins between each exercise


14 inch Grip bench - no arch or leg drive

Warmups (explosive) - Barx10, 2x5, 95lbs x8, x8+2sec ISO, 135lbs x5, x3+2sec ISO, 165lbs x3, x3+2sec ISO, 195x3, 225x3

Explosive - down fast, reversed an inch above the chest, max concentric speed. Then ISO till failure

About 73% of (15%BW+1RM)
Rotation 1) 205lbs x3 + 21 sec ISO +10lbs

96% of (15%BW+Session Max) dropoff
Rotation 2) 195lbs x3 + 23 sec ISO
Rotation 3) 195lbs x3 + 18 sec ISO

First set was done the wrong way, back even left the bench.
Interesting that I also did an 18sec ISO on the 3rd set last session, but with 10lbs more this week :)
Speed felt slow, but the times say otherwise.

Standing Dumbell Curls

Warmups - 1kg x10, 4kgx8, 15lbs x6, 25x6, 35x5, 40x3, 45x3

Rotation 1) 50lbs x 6 New PR!! +1 rep
Rotation 2) 50lbs x 4

Up 1 rep on both sets from last session

30 degree Dumbell Decline Tricep Extensions - Parallel Grip

Warmups - 1kg x10, 4kgx8, 15lbs x7, 25x6, 35x5, 45x3, 50x3

Rotation 1) 55lbs x 7.5 +1 rep
Rotation 2) 55lbs x 5.5

Up one rep on both sets from last session too - even with 10lbs more on bench!

Dumbell Bent Over Lateral Raise

Warmups - 1kgx10+5OI, 3kg 3x5, 3kg x5OI, 4kgx5OI, 5kgx5OI

Rotation 1) 6kg x 22 Oscillatory Isometrics +1kg
Rotation 2) 6kg x 19 Oscillatory Isometrics


Cooldown and ISO Stretches - EQI

Elbow Supported L-Flyes
5kg x12

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
 
Thursday 21st October - Cycle 2 Get Lean+Maintain Strength - Week 12 - Day 3 - Lower 2 + Sprints - Microcycle 3 - Workout 4

Park was really wet, with puddles and mud everywhere. So I decided to only sprint from the steps to the first floodlight. Quite a bit shorter than last session.
Didn't feel that good, but after I warmed up, things were OK.
Hard to judge dropoffs with the vertical jump. I think the sprints are a better gauge?

Bodyweight at gym - NA
Workout time - 1 hour 40mins (including 20min warmup)
Workout rating - 7/10

Warmup

20min warmup

Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.


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) Middle of hand over roof
Rotation 2) base of fingers at the roof
Rotation 3) base of fingers at the roof
Rotation 4) base of fingers at the roof
Rotation 5) base of fingers at the roof
Rotation 6) base of fingers at the roof

Switched to a single arm jump due to the slope of the surface. Jump didn't really drop much, not sure why. Perhaps I should do these after the altitude drops.

Altitude Drops - landing with heels off the floor

Rotation 1) 32-40inches x 5
Rotation 2) 32-40inches x 5
Rotation 3) 32-40inches x 5
Rotation 4) 32-40inches x 5 --> felt harder
Rotation 5) 32-40inches x 5 --> felt harder

Still not sure on the exact height, but somewhere between 32 and 40inches.
Wet surface made things hard and a bit scary, thought I might slip over.
Legs felt a bit stronger than last session, landing with slightly less leg bend.
I should have stopped at the 4th set. Slight vibrations in the last 2 sets perhaps.

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

Rotation 1) 29 hops in 20secs
Rotation 2) 30 hops in 20secs New PR!! +1 reps
Rotation 3) 30 hops in 20secs
Rotation 4) 32 hops in 20secs New PR!! +3 reps
Rotation 5) 30 hops in 20secs

Much faster than last week! Not sure if its possible to get to 35 hops though. We will see.

Maximum Accleration Sprints on toes

From standing start - steps to 1st floodlight
Rotation 1) 6.78 secs
Rotation 2) 6.75 secs
Rotation 3) 6.84 secs
Rotation 4) 7.18 secs

surface was uneven and wet so it was hard to maintain good form. Didn't feel all that fast today.
 
Last edited:
Also my feet angling outwards on the jumps is a result of my Glutes being much stronger than my Hams, I've been told. So I'll need to do more reactive GHRs

Also the Glute/Ham imbalance could be what is causing me to shift forward on my fullsquats lately. That is something I never used to do - I used to be very upright.
And to a lesser extent on the olys and deadlifts
 
are your feet supposed to be straight when you jump? I've always run and jumped with feet in a very straight line with my body but just because it's comfortable. I also pull my olys with very little outward angle to my toes. I figured it was from the year of rollerblading i did before i started weights. when you jump on rollerblades you do it slightly pigeontoed, as going pigeontoed pushes your feet in and slows you down, and you can absorb the pressure from that with your knees to initiate the jump. if you do anything with toes pointed out your legs go out from under you :)
 
I don't know, I just do it without thinking :)
But like I said someone told me that it could indicate my glutes are much stronger than my hams. So I need to hammer the reactive GHR
 
Sunday 24th October - Cycle 3 Get Lean + Maintain Strength - Week 13 - Day 1 - Upper 1 - Microcycle 3 - workout 5

Well today's workout was powerful and strong! All the warmups were fast and felt lighter than ever. It would seem that the taptester doesn't have much correlation here, except maybe sprinting or high rate activities? My waking pulse seems a better a bet. The closer it is to 60 beats per minute, the stronger I feel.

Bodyweight at gym - 219lbs
Workout time - 1.25 hours
Workout rating - 8.5/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 2.5 mins later on


Close Parallel Grip V-handle Pullups

Warmups - pulldown version 30kg x10, 40x8, 50x5, 60x5, then BWx2

Moving head to either side of the bar, alternating
Rotation 1) BW 221lbs (with Oly Shoes) +45lbs x 3.75 New PR!! +5lbs

96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 35lbs x 3
Rotation 3) BW + 35lbs x 3
Rotation 4) BW + 35lbs x 2.75

Felt strong and solid

Standing Military Press - in Oly Shoes

Warmups - 45lbs x10, x8, 70lbs x5, x3, 95lbs 2x3, 115lbs 2x3, 135x3, 155x1

Rotation 1) 175lbs x 4.5 New PR!!

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

Warmup sets were flying up and felt much lighter than in the last few months.
I almost got the 5th rep with 175lbs, gave it a good fight for a few seconds, whole body shaking and all! :)
Perhaps another day I would have locked it out, like I did last week with 170lbs, the 5th rep being a really slow grind.

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

warmups (explosive) - 25lbs x5, 45x5, 70x5+5sec ISO, 90x5+5sec ISO, 125x3

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

About 75% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+125lbs x 3 +5lbs
Rotation 2) Bar+125lbs x 3
Rotation 3) Bar+125lbs x 3
Rotation 4) Bar+125lbs x 3

Felt easier than last week's 120lbs sets. Still fast and explosive. Closing in on a 3 plates done reactively. 1RM has got to be higher now, because 2 plates was a joke!

Cuff Stuff

Rest - 2mins

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 10, 15lbs x6

1) 20lbs x 9
2) 15lbs 2x12
 
CoolColJ said:
clips from today

Right click on link and save first to avoid errors

MilitaryPress PR 175lbs x4.5, plus 4th set with 165lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MilitaryPressPR_175x4.5_24Oct04.mpg

Close Parallel Grip chin PR - 45lbs x3.75
http://www.members.optushome.com.au...J_CloseParallelGripChinPR_45x3.75_24Oct04.mpg

All 4 sets of reactive supported t-Bar rows with 125lbs
http://www.members.optushome.com.au...activeSupportedTBarRow_125x4sets_24Sept04.mpg
Click to expand...

Good job !

You always go to failure ?
 
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