Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

clips from today

Right click on link and save first to avoid errors

4th set of altitude drops - 3rd rep was cutof, ran out of memory. Absorbing with much shallower dip and bouncing straight up
http://www.members.optushome.com.au/coolco...et4_11Nov04.mpg

2 legged RFI Hop PR. Looks much faster
http://www.members.optushome.com.au/coolco...ops_11Nov04.mpg

Sprint PR 14.28secs - width of park. Looks slower, but time is faster. More relaxed perhaps?
http://www.members.optushome.com.au/coolco...ecs_11Nov04.mpg

 

[coolcolj]

Tuesday 16th October - Cycle 2 Get Lean+Maintain Strength - Week 15 - Day 1 - Upper 1 - Microcycle 4 - workout 1

First workout of the new microcycle. For upperbody its time to go back and regain some upperbody 1RM recruitment that has detrained a bit, mostly in the Bench and Rows. I will do speed work on the press and chin on the 2nd upper body workout, plus some rapidfire (rate) pushups I think.
I did this deliberately in the hope off getting an overshoot effect once I returned to benching and rowing heavy, rather than just doing the reactive work I have been doing last month. Well it worked for the press, lets see

I'm also doing reactive curls and tricep work as an experiment
Good workout. Work capacity is still surprising me as every set of bench and rows was just about at failure and hard, but yet I still managed to crank out a good number of sets before failing to hit the reps. And I didn't feel run down after the workout

Bodyweight at gym - 221lbs
Workout time - 1.5 hours I think
Workout rating - 8/10

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

2nd set of each weight done faster
Warmups - Bar 2x10, 95lbs x8, x5, 135lbs 2x5, 185x5, x3, 225x2, 255x1

Rotation 1) 275lbs x 2.5 New PR!! +0.5 rep

96% of (15%BW+Session max) dropoff
Rotation 2) 260lbs x 3
Rotation 3) 260lbs x 3
Rotation 4) 260lbs x 3
Rotation 5) 260lbs x 3
Rotation 6) 260lbs x 1.5

While 275 x 2.5 is only marginally up from my all time best of 275x2, the 2nd rep was much quicker than before, where it was a very slow grind. Could have had the 3rd rep, but it stalled just past the sticking point. It was just on the brink. Anway this still much better than a month ago where I could only do a single with 275 before I switched over to working presses heavy - I think as a result of me stopping tricep work for a while.
Hopefully by the end of this microcycle I'll be good for a 10-20lb extra on my 1RM, 305-315lbs. Pecs were feeling it a bit today, using my pecs more on these than before.

45 degree supported T-Bar row - wide palms up grip

assuming bar weighs 20lbs
Rotation 1) Bar+160lbs x 3.5 PR by default

96% of (15%BW+Session max) dropoff
Rotation 2) Bar+150lbs x 3
Rotation 3) Bar+150lbs x 3
Rotation 4) Bar+150lbs x 3
Rotation 5) Bar+150lbs x 3
Rotation 6) Bar+150lbs x 3
Rotation 7) Bar+150lbs x 3
Rotation 8) Bar+150lbs x 1.5

First time doing it with this grip, feels harder.

Reactive Standing Dumbell Curls

Warmups - explosive - 5kg 2x5, 15lbs x3, 25x3, 35x3

Done reactively - explode up divebomb down, reversed just before full extension
Rotation 1) 30lbs x 3
Rotation 2) 30lbs x 3
Rotation 3) 30lbs x 3
Rotation 4) 30lbs x 3
Rotation 5) 30lbs x 3 --> slower


Reactive Accleration Rope Pulley Tricep Pressdowns

Warmups - 15kg 2x5, 20kg x3, 25kg x1, 30kgx1, 35kgx1

Done reactively - explode down throwing plates as high as I can and letting the plates free fall down

Rotation 1) 35kg x 3
Rotation 2) 35kg x 3
Rotation 3) 35kg x 3
Rotation 4) 35kg x 3
Rotation 5) 35kg x 3

The first 4 sets were down improperly. I was doing a semi pullover motion which made the plates shoot up almost to the top and then yanking me off the floor on the way down...35kg must be generating more than 220lbs of force on the way down!
Did it stricter on the last set and the weights didn't go anywhere near as high

Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x8, 15lbs x6

1min rest
20lbs x11, 15lbs x8, x6


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

 

[coolcolj]

clip from today

Right click on link and save first to avoid errors

14inch grip benches, 275lbs x 2.5 and worksets with 260lbs

seems a bit quicker than before, especially since these loads are pretty close to my 1RM. Gone more hit and miss though from all the reactive work...

http://www.members.optushome.com.au/blitzf...lbs_16Nov04.mpg

 

[d-dub]

thanks for the reply colin, that quote you posted was actually the one i was looking for

 

[coolcolj]

Thursday 18th November - Cycle 2 Get Lean+Maintain Strength - Week 16 - Day 2 - Lower 1 Reactive Emphasis - Microcycle 4 - workout 1

Body was pretty rusty with squats and olys - been 2 weeks since I last did em. Felt really heavy. I suppose the 4.5 hours sleep lasy night and lack of food and water (thanks to HalfLife 2) doesn't help...

Bodyweight at the gym - 220lbs
Workout Rating - 6/10
Workout time - about 1.5 hours

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) Ankle Jumps - 3x15

4) Olys - did one of each in between the warmup sets of the rest of the workout

A few sets of stuff with the bar to warmup

Whole bunch of powersnatches/powercleans and cleans/Powerjerks with 89lbs and 109lbs

Kept thing light to get back into em

Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 mins between each exercise after warmups.

Vertical Jumps

Rotation 1) 2 Vertical Jumps - Highest, finger at mark on the wall on first rep
Rotation 2) 2 Vertical Jumps - same, felt much more floaty
Rotation 3) 2 Vertical Jumps - same
Rotation 4) 2 Vertical Jumps - same
Rotation 5) 2 Vertical Jumps - same
Rotation 6) 2 Vertical Jumps - one inch lower

I am now jumping in the Fire Exit stairwell. So I can finally get an accurate read on my VJ with respect to accumlated fatigue, and it correlated well. 5th rotation in all exercises were harder except the 80% AW squats. Then 6th set of jumps were an inch lower as a result.
There is a mark on the wall which I was able to just touch, so that will be my baseline from now on. 2nd jump of each rotation was an 0.5 to 1 inch lower.

Full Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 285lbs - Bar 2x5, 95x5, 135x3, 165x3, 195x3, 225x3, 255x2, 285x2, 285x1, 315x1
FrontSquats - Barx5, 95x3,135x3, 165x2, 195x2, 225x2

about 80% of (85%BW+1RM) - explosive
Rotation 1) 275lbs x 2
Rotation 2) 275lbs x 2
Rotation 3) 275lbs x 2
Rotation 4) 275lbs x 2
Rotation 5) 275lbs x 2


Felt hard. Warmups could have been better. About 80% AW of my max, 385lbs. But judging by how heavy 315lbs felt, I doubt I could hit that today.
Crappy bar bent in mutiple directions didn't exactly help either....
2nd rep of each set was a bit slower

Reactive Full Back Squats - in Oly Shoes

I dive bomb down, pull feet up slightly and explode up

About 65% of (85%BW+1RM)
Rotation 1) 185lbs x3
Rotation 2) 185lbs x3
Rotation 3) 185lbs x3
Rotation 4) 185lbs x3
Rotation 5) 185lbs x3 --> harder and much slower reversal

first set was a bit off, but rest were excellent and felt good

Jump Squats - in Oly Shoes

With a reset between each jump
About 40-50% of (85%BW+1RM)
Rotation 1) 109lbs x3
Rotation 2) 89lbs x3
Rotation 3) 89lbs x3
Rotation 4) 89lbs x3
Rotation 5) 89lbs x3

Felt a bit awkard. PowerSnatching the weight up was a pain. Next time I won't do these in oly shoes

Lat Machine Situps

controlled
Rotation 1) BWx10
Rotation 2) 15lbs x 10
Rotation 3) 25lbs x 10
Rotation 4) 45lbs x 10

been a while since I did em so easing back into these

Reactive Natural Glute Ham Raise

warmups - standing single leg curl 3plates x 5, 5p x3, 8p x3, 10p x3

Rotation 1) BWx5
Rotation 2) BWx5
Rotation 3) BWx5
Rotation 4) BWx5 ----> harder


ISO Stretches - EQI

Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block, knee as far forward as possible x 1min

felt a better hammie stretch doing this way as well

RDL stretched ISO hold
Lower to the floor as over the course of the hold - 45lbs x 1min

Seated adductor stretched ISO hold
7kg dumbells x 1min

Standing Calf Raise Stretched ISO hold
5plates x 1min

 

[coolcolj]

clips from today - form needs work on all these

Right click on link and save first to avoid errors

explosive fullsquats with 275lbs x 2 - first set
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ExplosiveFullSquats_80AW_275x2_18Nov04.mpg

reactive fullsquats - 185lbs x3 - set 1 and 3
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ReactiveFullSquats_65AW_185x3_18Nov04.mpg

Jumpsquats with a reset - 89lbs x3, 2nd set
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquats_reset89x3_18Nov04.mpg

 

[d-dub]

You had some good speed on the negative of those reactive fullsquats.

 

[coolcolj]

Negative is easy, just fall down

Just a matter of relaxing the msucles an dropping down like your doing a full clean. As long as your strong enough that is

 

[d-dub]

exactly, if you cant reverse at the bottom you find out pretty fast.
185 reactive squats is impressive to me anyway, having now tried them myself.

Have you ever tried full jump squats? I ask cos i have a clip of one guy doing them and he would go all the way down and blast back up into a jump...

 

[coolcolj]

Yeah I used to do em here and there, and even jumping box squats - I have old clips somewhere of the later

ideally you would jump on the reactive squats but not with that kind of weight. So if I were to do fullsquat jumps, I would drop down into the bottom like a reactive squat and blast up into a jump. Then the rest of reps take care of themselves as far as dropping down if you were to do them continously.

You need to start at 50% AW when you first do reactive squats, there is a lot of force at the reversal point. And work on altitude drops first up before even trying em