Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Oh also ISOmetric strength levels are very important as well for force absortion in them, so hit the ISOs too

 

[d-dub]

posting within 5 minutes - we have too much spare time
Im in adelaide at work...

this arvo im planning on two legged RFI hops, jump squats, and ADA landings.
+ core work.

 

[d-dub]

hmm, didnt see your latest post - i will probably throw the ISOs in after this block.
im sticking to the power template at the moment...its been all slow lifting for too long.

 

[coolcolj]

Ahh an Aussie

some post I read that is interesting

Magnitude peaks between 51 and 74% AW

speed strength is the 20% below peak magnitude

strength speed is the 20% above peak magnitude

***those % can be found in the buchenholz method series***

So if we work this through

Strength dominant athlete
Peak Mag: 51%
Speed-strength: 31-51%
Strength Speed: 51-71%

Average athlete
Peak Mag: 63%
Speed-strength: 43-63%
Strength Speed: 63-83%

Speed dominant athlete
Peak Mag: 74%
Speed-strength: 54-74%
Strength Speed: 74-94%

Now the goal of training (for power-speed athlete) would be to increase peak magnitude to 74%, thus you are getting the most power for your current strength levels. If you work through his power template

Day 1 strength speed
Day 2 speed strength, speed endurance

 

[d-dub]

remember down under is up top, and we ride in the front seat of the taxi.

saved that quote. Im starting to get quite a bit of info on this style of training.
Its just the using it isnt as easy.

 

[coolcolj]

I'm an Aussie too... notice I have kangaroos in my Avatar

It gets easier the more you do it - also with the reactive squats, if you warmup to a weight that's a bit heavier than your work weight then it will be much easier.

 

[d-dub]

sydney, right? its kinda hard to miss the oz flag everytime you post as well

 

[coolcolj]

sydney, right? its kinda hard to miss the oz flag everytime you post as well

Yeah

 

[coolcolj]

Anyway right now at the very moment I am sitting at 97.5kg 215lbs, lightest so far this year. But my upper body is by far the largest its ever been! My shoulders and triceps are pretty damn big for me right now. My arms measure 17inches, which is the same as when I was 220+lbs. So I'm leaner but my my size is still there.

I have noticed my muscle mass jump up when I started doing all the explosive and reactive stuff. At least for me power gains = muscle mass gains = strength gains = more power B)
To that end that has pretty much how I have organised my training means lately to take advatange of this.
Also you may have noticed that when I go heavy on my upperbody, I do more power work on my lower body and vice versa. I think that's a smart way to go - or just lucky guesswork

Almost time to take some measurements again and see where I stand vs the last time.

 

[coolcolj]

Sunday 21st November - Cycle 2 Get Lean+Maintain Strength - Week 16 - Day 3 - Upper 2 - Microcycle 4 - workout 2

Session went ok, after taking a 2 hour nap just before.
High rep reflexive firing stuff created huge pumps!

Battery was nearly flat, so I only managed to get too clips

Bodyweight at gym - 218.5lbs
Workout time - Not sure, but not that long
Workout rating - 8/10


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


Explosive/Reactive Standing Military Press - in Oly Shoes

Warmups - 2nd set of each weight done explosively - 45lbs 2x10, 70lbs 2x5, x3, 95lbs 2x5, 115lbs 2x3, 135x3, 155x1

Explode up and the dive bombed down, reversed at chin level

About 70% of (15%BW+1RM)
Rotation 1) 135lbs x2 --> done in normal speed fashion
Rotation 2) 135lbs x3
Rotation 3) 135lbs x3
Rotation 4) 135lbs x3 slower and harder

LOL - some guy in his 40-50s tried to lift it when I was getting ready to do my first set, and he could barely budge it, and we had a short talk about jerks and presses and such. And then after he saw me explode up 135lbs for 2, he said " Now don't show off please " you can hear it in the video

First set done normally - the rest were done reactively. Reversed at chin level, due to the pump in my arms, I can't get much lower anyway
These felt good. Wasn't sure wether to do doubles or triples
feeling much lighter now.

Reactive 12inch grip Chins

Warmups - pulldown version - explosive 25kg x10, 35x8, 45x5, 55x5, 65x3, 75x2 then BW x 3 singles

Explode up and dive bombed down reverse just before full extension
Rotation 1) BW (219.5lbs in oly shoes) x2
Rotation 2) BW x 2
Rotation 3) BW x 3 ---> slower


Reflexive Firing Plyo Pushups - 30 degree angle

Warmips - a few bench sets with the bar, some dumbell benches, a few sets of 5 RFI pushups

Bouncing side to side in the stretch range - max reps in 20 seconds
Rotation 1) lost count
Rotation 2) about 25 reps
Rotation 3) 23 reps

I like these. I have a feeling these will help my bench in a few areas.
Fried my pecs and triceps!


Reflexive Firing dual arm Bent Over dumbell Rows - Parallel Grip

Warmups - 20lbs x5, 35x5, 45x5

Up and down as fast as possible
Rotation 1) 45lbs x 30
Rotation 2) 45lbs x 31
Rotation 3) 45lbs x 27 ---> failed

Last 5 secs were a killer! Failed on the 3rd set, dumbells too heavy. Will try 20-30lbs next time.



Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side

2mins rest - warmup - 10lbs x10,
done as fast as possible
15lbs 2x30

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 - these are really helping my jerk shoulder flexiblity

Shoulder Dislocates pec stretch with wooden staff