Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

This is the only way I bench, the ROM is longer and it's more functional and balanced - plus safer on shoulders as well.

A few athletes get tested with this type of bench, like bobsledders. ie its the same as when your pushing something

 

[coolcolj]

On the next training cycle, I might try increasing the training frequency. Right now I've been doing the 4 and 5 day thing with 4% dropoff.

I might try a 3 to 4 day spacing with 4% dropoff. So basicly I would do 2 upper and 2 lower sessions a week. Fatigue Tolerations will continue as before with 7 days rest. Might be the ticket for better gains for me

That would mean back to back days though, something I don't like doing most of the time

right now I figure my current % dropoffs and frequency scale are not optimal for me.

More experimentation needed.

 

[coolcolj]

Well I weigh 98kg 216lbs right now in shorts and t-Shirt. I've been hitting this weight pretty consistantly now during the day, so I am definitely leaning up
Looking forward to dropping a few more down to 95kg, and then down to 90kg hopefully. Sometimes I wonder why I weigh this much....

 

[coolcolj]

Sunday 31st October - Cycle 2 Get Lean+Maintain Strength - Week 14 - Day 1 - Lower 2 BBALL - Microcycle 3 - Workout 6

Was gonna do Altitude drops, RFI hops and sprints at the park, but there were cricket matches at both local parks!!!!
So I decided to play BBall instead, which is a good reactive, speed and explosive workout anyway.
Also got a bit of tan while I was at it, and a swish haircut from my girlfriend

Bodyweight at gym - NA
Workout time - 50 mins
Workout rating - 7/10

I went all out today on an outdoor court 20mins from home.

I couldn't believe how much my footwork, speed and general explosiveness had improved from the last time I was on the court! I could stop and pop at will, despite how heavy I am. Legs felt strong. Dribbling was surprisingly awesome, I was pulling off some fancy stuff with nice control - odd as I haven't dribbled a BBall in a few weeks....
Amazing what an increase in reactive strength, force absorbtion and neuro-rate effeciency can do in both the upper and lower body! I was dancing with ball just about

Shooting was pretty crappy though unsurprisingly
I need to start playing more to get my skills up to scratch and my timing etc.

 

[coolcolj]

clip I forgot to post from the last lower body workout

Right click on link and save first to avoid errors

squatclean and powerjerk with 219lbs - getting better
http://www.members.optushome.com.au/blitzf...219_26Oct04.mpg

 

[JohnRobHolmes]

nice vid man. looks like you didnt put collars on!

 

[coolcolj]

nice vid man. looks like you didnt put collars on!

I couldn't find a pair at the time

 

[HP_816]

ccj, i was wondering if you ever had a problem with your quads spasming when doing standing militaries. it seems for me that my whole body is so tense that sometimes at the end of a set my legs begin to spasm uncontrollably. maybe its the creatine?, i drink a boat load of water too, i dont know what the problem is.

 

[coolcolj]

ccj, i was wondering if you ever had a problem with your quads spasming when doing standing militaries. it seems for me that my whole body is so tense that sometimes at the end of a set my legs begin to spasm uncontrollably. maybe its the creatine?, i drink a boat load of water too, i dont know what the problem is.

Nope, definitely could be creatine, as that's one of the side effects of taking too much of it. Do you take in magnesium, Potassium and calcium? those 3 help withc ramps. One reason why I drink Gatorade+whey during my workouts, especially on frontsquats ones, as I used to cramp up in my VMO a lot

which brings me to today's workout



Tuesday 2nd November - Cycle 3 Get Lean + Maintain Strength - Week 14 - Day 2 - Upper 1 FATIGUE TOLERATION - Microcycle 3 - workout 7

Bodyweight was way up over nomral at the gym 223.5 lbs! I've been sitting at 217-218 lately - what the hell.
Anyway pretty good workout although I only had 6 hours sleep and felt a bit crappy, but once I warmed up I felt pretty decent.

I was kinda disappointed with my workout at first due to not hitting a military Press PR I wanted, but I infact hit something even better without even realiasing until I got home! And because of this error, I miscalculated my dropoff on presses and did way too many sets....

anyway i take a week off and come back and do my Upper 2 Fatigue Toleration workout

Bodyweight at gym - 223.5lbs
Workout time - 2.25 hours
Workout rating - 9/10

Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on


Close Parallel Grip V-handle Pullups

Warmups - pulldown version 30kg x10, 40x8, 50x5, 60x3, 70x1 then BWx2

Moving head to either side of the bar, alternating
Rotation 1) BW 224.5lbs (with Oly Shoes) +50lbs x 3.5 New PR!! +5lbs

90% of (85%BW+Session Max) dropoff
Rotation 2) BW + 25lbs x 3
Rotation 3) BW + 25lbs x 3
Rotation 4) BW + 25lbs x 3
Rotation 5) BW + 25lbs x 2.9
Rotation 6) BW + 25lbs x 2.75

Not bad considering the increased bodyweight too

Standing Military Press - in Oly Shoes

Warmups - 45lbs x10, x5, 70lbs x5, x3, 95lbs 2x3, 115lbs 2x3, 135x3, 155x1, 195x3 sec support

Rotation 1) 195lbs x 3 New PR!!

85% of (15%BW+Session Max) dropoff
Rotation 2) 160lbs x 3
Rotation 3) 160lbs x 3
Rotation 4) 160lbs x 3
Rotation 5) 160lbs x 3
Rotation 6) 160lbs x 3
Rotation 7) 160lbs x 3
Rotation 8) 160lbs x 3
Rotation 9) 160lbs x 3
Rotation 10) 160lbs x 3
Rotation 11) 160lbs x 3
Rotation 12) 160lbs x 3
Rotation 13) 160lbs x 3
Rotation 14) 160lbs x 3
Rotation 15) 160lbs x 3
Rotation 16) 160lbs x 3
Rotation 17) 160lbs x 3
Rotation 18) 160lbs x 2.5

Holycrap the biggest stuff up turn into the hugest press PR I have ever had!
What I thought was 180lbs turned out to be 195lbs for a triple!!! I actually planned to hit 180x4 for a 5lb PR from last session, but for some reason I loaded a 25 and 5lb plate on each side plus the 45s, and thought I had 180lbs laoded. Dang I was wondering why it was much heavier, but I still had good control over it and felt strong. Best before was 185x2 and the 2nd rep was really slow. So 195x3 and much faster is HUGE!
Bodyweight press and 225lbs not far off now

For this reason I did way too many sets because I calculated the dropoff sets off 180lbs... 18 frigging sets...sore shoulders here I come!!!
Up until I got home, and watched the clip, I kept thinking damn my work capacity is crazy!!
Interesting to see that once I got past the 10th set, the bar felt heavier and heavier each set even upon unracking it - CNS shutting down I guess

Core was really strong and solid, guess the frontsquat ISO really help here - the bar position etc

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

warmups (explosive) - 25lbs x5, 45x5, 70x5, 90x5, 120x3, 130x1

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

About 79% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+130lbs x 3 +5lbs
Rotation 2) Bar+130lbs x 3
Rotation 3) Bar+130lbs x 3
Rotation 4) Bar+130lbs x 3

Felt hard controlling the eccentric on the 4th set so I stopped it there.
5lbs off 3 plates - never thought that I could one day get strong enough to do 3 plates explosively and reactively. pretty high % of 1RM too, so my explosive strength deficit is pretty low, so time to go back and work on strength on these
Hand were feeling it a bit, the jolt acts like "speed" work for my grip I guess


Cuff Stuff

Rest - 2mins

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

1) 20lbs x 10
2) 15lbs x14

 

[coolcolj]

clip from today

Right click on link and save first to avoid errors

Huge Military Press PR 195lbs x3

http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MilitaryPressPR_195x3_2Nov04.mpg