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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.
 
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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 ?
 
Anthrax said:
Good job !

You always go to failure ?
Click to expand...

Thanks

If its a strength or rep type lift - yes, but only on the first set to find my session max. And the last set which tells me to stop the exercise for the day
So once I do the first set to establish my session max, I keep going until I fail.

Although sometimes I go to failure on every set, keeping the same weight all the way through until I lose a certain number of reps, then I call it quits. Depends on what type of capacity function I'm training.

I won't train that bodypart again directly until after 4-5 days rest. And every 4 workouts a weeks rest or every 6 workouts 2 sets of 1 weeks rest.
 
Tagio said:
congrats on the militaries, you're turning into a pressing machine :)

how wide is your grip?
Click to expand...

Guess my body is more suitable for pressing more than pulling :)

I normally mark my thumbs off the smooth area, so about 2.5 to 3inches off the smooth. Pretty similar to my old clean and jerk grip - but I have widened my clean/jerk grip an inch on each side wider now.

If you stand up and hold the bottom position of a miltary and then squeeze your arms and shoulder blades back tight, while tucking the elbows in, then that's the optimal grip width IMO.
 
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Tuesday 26th October - Cycle 2 Get Lean+Maintain Strength - Week 13 - Day 2 - Lower 1 - Microcycle 3 - workout 5

Frontsquats feeling much easier, so I have gotten stronger on em I think.

Bodyweight at the gym - 219lbs
Workout Rating - 7/10
Workout time - 1.5 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
3) Ankle Jumps - 3x15

4) Olys -

A few sets of stuff with the bar to warmup

PowerClean - 155lbs
PowerClean + PowerJerk - 155lbs
PowerClean + HighHang SquatClean + PowerJerk - 155lbs
PowerClean + HighHang SquatClean + PowerJerk - 175lbs
PowerClean + HighHang SquatClean + PowerJerk - 199lbs
SquatClean + PowerJerk - 219lbs

somebody had 25kg bumpers on the bar already so I jumped straight into that and it weighed like a ton, but then as I started to warmup it was ok.
Definitely getting better on these and the stronger frontsquat helps for sure.
Clean recovery is getting better - jerk rack and elbow lock needs much work though. I will make a run at 243 and then 263lbs soon.


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 - Bar 2x8, 95x5, 135x3, 185x3, 225x3, 255x1, 285x1, 315x1, 365x1
FrontSquats - Barx5, 95x3,135x1+2sec ISO, 185x1+2sec ISO, 225x1, 255x1

Squat down and up into ISO hold at sticking point
Rotation 1) 295lbs x 7secs New PR!! +10lbs

Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 275lbs x 7sec ISO + squat up
Rotation 3) 275lbs x 7sec ISO + squat up
Rotation 4) 275lbs x 7sec ISO + squat up
Rotation 5) 275lbs x MISS

Had the bar too close to my throat on the 5th set and it made me start to black out so I dumped it. Might have got it otherwise though, but it did weigh a ton. 365lbs on back squats didn't feel that easy during the warmups.

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 70% of (85%BW+1RM)
Rotation 1) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 2) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 3) 225lbs x3 - closed fist 2 handed VJ 1.5 inch below raised ceiling

using a much narrower stance

Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 3 sec ISOholds - 219lbs , 249, 264, 294

Pulled up an inch off the floor and held for time
Rotation 1) 325lbs x 7 secs New PR!! +12lbs +1sec

96%of (50%BW+Session max) dropoff
Rotation 2) 310lbs x 7 secs
Rotation 3) 310lbs x 7 secs
Rotation 4) 310lbs x 7 secs ---> close to maximal

bar partially ripped a callous on my left hand on the first attempt! Damn crappy chrome bent bars! It's always my left hand though. Just gritted through the ache and did the job.

Reactive Natural Glute Ham Raise

warmups - standing single leg curl 5plates x 9

Rotation 1) BWx5
Rotation 2) BWx5
Rotation 3) BWx5
Rotation 4) BWx5

time to fix my glute to ham strength imbalance
 
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Thursday 28th October - Cycle 2 Get Lean+Maintain Strength - Week 13 - Day 3 - Upper 2 - Microcycle 3 - workout 6

Lightest I have weighed at the gym so far. Could be water weight but I do look trimmer, and bigger too :)
Next two upper body workouts will be higher volume fatigue toleration ones with 1 weeks rest in between each.

Bodyweight at gym - 217lbs
Workout time - 1 hour 15mins
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

Warmups (explosive) - Barx10, 2x5, 95lbs x5, x3+3sec ISO, 135lbs x5, x3+3sec ISO, 165lbs 53, x3+3sec ISO, 195x3, 225x3

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

About 75% of (15%BW+1RM)
Rotation 1) 215lbs x3 + 20 sec ISO +10lbs

96% of (15%BW+Session Max) dropoff
Rotation 2) 205lbs x3 + 20 sec ISO
Rotation 3) 205lbs x3 + 15 sec ISO

Judging by how much lighter and faster I am moving 225lbs, my 1RM must be up 20lbs or so. I was able to move 215lbs fairly fast, not bad considering the % of my 1RM.
3rd set was way slower today and last rep was really slow. Big dropoff from 2nd to 3rd set.

Standing Dumbell Curls

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

Rotation 1) 50lbs x 7 New PR!! +1 rep
Rotation 2) 50lbs x 4

Very hard, had to grind out the 7th rep. 2nd set same as last week, odd

30 degree Dumbell Decline Tricep Extensions - Parallel Grip

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

Rotation 1) 55lbs x 8 +1 rep
Rotation 2) 55lbs x 6

Up one rep on both sets from last session

Dumbell Bent Over Lateral Raise

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

Rotation 1) 7kg x 18 Oscillatory Isometrics +1kg set time of 20secs
Rotation 2) 7kg x 15 Oscillatory Isometrics

quite hard

Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side
10lbs x10, 15lbs x15

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

Free Motion High Pulley 2 handed Lat Stretched ISO hold
110lbs x 1min

Dumbell 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 1min 10 secs

Shoulder Dislocates pec stretch with wooden staff
 
CoolColJ said:
clip from today

Right click on link and save first to avoid errors

all 3 sets of 3 explosive closegrip benches + ISO to failure. 215lbs and 205lbs. Around 75% of 1RM

http://www.members.optushome.com.au...nchGripExplosiveBench+ISO_215_205_28Oct04.mpg
Click to expand...

I was wondering what was the right grip (width) for CG bench
I'm doing them with a narrower grip but I'll try like you

Anyway explosive rep on such a movement must require a good balance and some wirst strength
Congrats :)
 
Anthrax said:
I was wondering what was the right grip (width) for CG bench
I'm doing them with a narrower grip but I'll try like you

Anyway explosive rep on such a movement must require a good balance and some wirst strength
Congrats :)
Click to expand...


12" to 14" between index fingers on the bar (Poliquin I know for sure commented on this). Back in the day (read: high school) I did them with hands touching. But now that I am substantially bigger - both in weight and size - the stress on the wrists would be alot to bear. In addition to the increased weight you can handle now as compared to back then.

Unless you are a BIG guy - 12" to 14" will suffice. If that is still too much stress, try shoulder width. With the bar in the bottom position, your hands should be in line with your front delts. That is about where I am using right now and tricep stimulation is not a problem.
 
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
 
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.
 
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....
 
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.
 
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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.
 
HP_816 said:
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.
Click to expand...

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.... :p

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 :D

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!!! :D
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
 
Barely sore right now after that mammoth pressing volume yesterday, although things may change later today ;)
 
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after watching the press PR clip, it shows I have pretty good balance of speed and strain in my upperbody. A nice square box :)

In the next cycle I will switch to speed/iso combo for presses, and heavy regular benches. Basicly a flip flop of the current cycle. No sure yet.
 
Its funny how much is in the mind on a lift - if you think it should be easy cos you misloaded the plates, you crank it out at the heavier weight.
it looked pretty fast except for the last half of the final rep. nice. ;)
 
but in this case I am actually stronger :)

all the warmups felt way lighter than before - especially everything under 115lbs. And the increased speed is due to the explosive closegrip bench work I have been doing I figure, but I can still strain as well thanks to the ISOs
I actually thought the press felt a bit slow, and that I lowered it slowly - amazing how feel can be so wrong after watching the clip...


I have a feeling my closegrip bench has gone up 20-30lbs as well. Like I said last workout, 225lbs on closegrip bench felt much lighter and faster than before.
I mean I have gone up 10lbs every week on my explosive bench+ISO to failure combo for the last 3 workouts. That's probbaly why my press has gone up to. For me when one goes up so does the other - looking forward to doing some heavy closegrip benches to see - almost 315lbs I figure ;)

My ratio between the 2 lifts is about 67 to 70%
 
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Cool,

Tracked this down from Ant's brilliant Journal

Well done on the 195. I've been going through your entire journal in the past few days, progress is very solid. It's great to look at page 1 and then look at this page.

I am soon embarking on DB (after I drop 30lbs) so I hope I hope you don't mind me asking you some quick q's based on you experience and (now legendary) knowledge (Sorry, don't mean to be a sycophant, it seems on every board I go, you're the 'go to' guy).

How would you set up your week, if you had complete flexibility in shedule and set up at home? moved my room downstairs next to the back yard, have everything except a rack (but spotter catcher stands are fine). I mean would you split your routine up a bit more, such as cg bench & military rotations AM, pullup/ Row rotations PM etc.

Cheers
 
Dreambrother said:
Cool,
Well done on the 195. I've been going through your entire journal in the past few days, progress is very solid. It's great to look at page 1 and then look at this page.

I am soon embarking on DB (after I drop 30lbs) so I hope I hope you don't mind me asking you some quick q's based on you experience and (now legendary) knowledge (Sorry, don't mean to be a sycophant, it seems on every board I go, you're the 'go to' guy).

How would you set up your week, if you had complete flexibility in shedule and set up at home? moved my room downstairs next to the back yard, have everything except a rack (but spotter catcher stands are fine). I mean would you split your routine up a bit more, such as cg bench & military rotations AM, pullup/ Row rotations PM etc.
Click to expand...

thanks, progres is good, but could have been much better in hindsight :)

LOL - not really :D

nope, I wouldn't do 2 sessions a day. CNS drain is doubled when you do that. and you would only train like that or more frequently if your work capacity had progressed to the point where you could do 15+ sets with a 5% dropoff for example I think
I would train the same as I do now actually. Once I train I definietly could not back up for another session. less is more as they say, and it's really true for this style of training.
 
Thursday 4th October - Cycle 2 Get Lean+Maintain Strength - Week 14 - Day 3 - Lower 1 FATIGUE TOLERATION - Microcycle 3 - workout 7

Damn long workout today. Work capacity is just downright crazy, it's like I'm becoming a machine! Just a matter of translating the work capacity into gains now.
Bent bars at my gym made things tougher on frontsquats and snatch grip deadlifts - pain in the ass!!!!
I'm one tired boy right now...

Bodyweight at the gym - 219lbs
Workout Rating - 8/10
Workout time - 2.75 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
3) Ankle Jumps - 2x15

4) Olys -

A few sets of stuff with the bar to warmup

SquatClean + PowerJerk - 89lbs
PowerSnatch - 89lbs x2
SquatClean + PowerJerk - 109lbs
PowerSnatch - 109lbs x2
SquatClean + PowerJerk - 131lbs
PowerSnatch - 131lbs x2
SquatClean + PowerJerk - 155lbs

Even though my shoulders were really sore from the last workout, after I warmed up they felt OK, so I went ahead with Powerjerks and PowerSnatches. Timing and form is getting much better on Cleans and jerks.


Rotating between each exercise

rest - 1 min 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 285lbs - Bar 2x5, 95x3, 135x3, 185x3, 225x3, 255x2, 285x1
FrontSquats - Barx5, 95x3,135x2, 185x2, 225x1, 255x1, 285x1, 325lbs x 10sec support

Rotation 1a) 315lbs x 1 New PR!! +10lbs
Rotation 1b) 325lbs x MISS

90% of (85%BW+Session max) dropoff
Rotation 2) 265lbs x 1
Rotation 3) 265lbs x 1
Rotation 4) 265lbs x 1
Rotation 5) 265lbs x 1
Rotation 6) 265lbs x 1
Rotation 7) 265lbs x 1
Rotation 8) 265lbs x 1
Rotation 9) 265lbs x 1
Rotation 10) 265lbs x 2
Rotation 11) 265lbs x 1
Rotation 12) 265lbs x 2
Rotation 13) 265lbs x 1
Rotation 14) 265lbs x 1
Rotation 15) 265lbs x MISS ---> at bottom upper body failure

325lbs wasn't even close to making it to the sticking point, but 315lbs is a 10lb gain for 6 workouts work, took about 3 secs as well and I was able to stay upright. Maybe I will hit 325lbs when I resume my normal workouts. Seems like my work capacity went up a lot as well, which should translate to a future big gain.
Curved bar made the worksets much harder. I started to do doubles here and then to make me fail quicker - just wanted to go home :)
Felt like my upper body failed more than my legs on the 15th set. Pure torture!!!

Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 155lbs x1, 205x1 , 243x1, 293x1

Rotation 1a) 353lbs x 1 New PR!!
Rotation 1b) 348lbs x 1 ---> misloaded bar....
Rotation 1c) 383lbs x 1 New PR!! Left hand grip slip
Rotation 1d) 383lbs x MISS --> 3inches off the floor

90%of (50%BW+Session max) dropoff
Rotation 2) 333lbs x 1
Rotation 3) 333lbs x 1
Rotation 4) 333lbs x 1
Rotation 5) 333lbs x MISS --> hands hurt a lot

Well I didn't quite lock out 383lbs due to my left hand grip slip, but with only 2 inches to go, I will count it because it wasn't that hard up top. Would've been easy had I not done the misloaded attempt...
Best before was 323lbs with straps too. Should be able to hit 400lbs with good grip and fresh. Just about the same as my fullsquat as well.
bent/curved bar was torquing my hands and making it really hurt!!!!
Can't even imagine snatching this kind of weight..

Reactive Full Back Squats

I dive bomb down and explode up

Vertical jump done before each set to measure fatigue

About 70% of (85%BW+1RM)
Rotation 1) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 2) 245lbs 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 1 inch below raised ceiling

I ddin't pull my feet like I normally, which I find slows down the reversal speed way too much when doing em fullsquat style. Speed slowed down a lot on the 4th set, felt hard, but yet VJ didn't drop at all. I just don't think VJ reflects fatigue too well on these

Reactive Natural Glute Ham Raise

warmups - standing single leg curl 5plates x 9

Rotation 1) BWx5
Rotation 2) BWx5
Rotation 3) BWx5
Rotation 4) BWx5
 
hmmm i got some questions today..

my standing military press has been very stagnant lately, and that's the lift i want the most progression on, i want a big press. my typical 5 sets of 3-5 with same weight for all sets is no longer working. do you think i would see progress if i applied your technique of working up to a daily max and then doing dropoff sets? would this work if i only applied it to this exercise? i say this because i make gains fine on everything else using the old school 5 sets of 3-5(so why make drastic changes right?). my current routine i hit each body part once every 4 days. one day lower reps heavy weight, and the other day higher reps lighter weight. also for my last question im wondering if you can recommend me accessory exercises that have carry over to the standing military.? it seems like i can get the weight to above head level easily, but from there sometimes i have to grind em out....
 
HP_816 said:
hmmm i got some questions today..

my standing military press has been very stagnant lately, and that's the lift i want the most progression on, i want a big press. my typical 5 sets of 3-5 with same weight for all sets is no longer working. do you think i would see progress if i applied your technique of working up to a daily max and then doing dropoff sets? would this work if i only applied it to this exercise? i say this because i make gains fine on everything else using the old school 5 sets of 3-5(so why make drastic changes right?). my current routine i hit each body part once every 4 days. one day lower reps heavy weight, and the other day higher reps lighter weight. also for my last question im wondering if you can recommend me accessory exercises that have carry over to the standing military.? it seems like i can get the weight to above head level easily, but from there sometimes i have to grind em out....
Click to expand...

Probbaly not, I hit plateaus doing that as well :)
That method is more to allow me to judge exactly how much fatigue I generate each session so I know when to come back to the gym.
Noticed when I last hit 185x2, I took a 1 month break from pressing - and then when I came back I was making PRs every week?
While I was pressing at this time, the explosive close grip bench+ ISO combo I figure is what gave me the gains. The pressing I actually did helped my form and technique in a specific way, while the Explosive 14inch Grip bench+ISO combo and the decline tricep extensions make the actual msucles used put out more force. Off course this will only work for a few weeks before I switch to something else

Related into all this, is you have to figure what you need to make your pressing msucles generate more force. Obviously core strnegth/stability and form, then the shoulders, the outter tricep head and some pecs(but not much)
Sometimes you don't have to do the exercise itself to improve on it, as long as your using the same muscles in another exercise and doing the required things to generate the training effect you want.

for example those 14inch Grip benches I do, hit the frontdelts in the stretch range when I do the ISO, and some triceps. This will normally transfer throughpout the rest of the ROM. And this position actually correlate pretty well to the sticking point of the press, when your arms are at 90 degrees, or top of the head level. Hence why you and everyone else grind from there :)

So in my instance I used the press itself to build the msucles up and groove in a specific sense, the explosive 14inch grip bench to make the CNS create more magnitude of force in the same muscles, and the ISO I combine with these is to increase work capacity and also hypertropy, plus increase strain time for prolonging force for the grind trhough the sticking point.
Next cycle I plan to flipflop the exercises and hopefully get just as good gains.

perhaps you just need to go work on explosivenesss/strength speed for a while, and take a break from the usual "slow" pressing you do which is aimed at more general muscle mass, and some strength mixed in. But doing so won't match the peak magnitude of force you can put out doing explosive stuff. Then when you come back after a few workouts to reclaim your lost ground you will bust through etc

for me so far, all I have done that will help - is presses itself with different focus, close grip upright dips(not much lately), 14inch grip bench and dumbell decline tricep extensions with parallel palms grip. That's about it.
All with normal repping in all rep ranges - heavy singles and doubles, sets of 3 to 5 and even sets of 10+, explosive lighter stuff for triples, ISO and Oscillatory ISO variations --> all depends what my current weakness and needs are

old school willwork for a while, and then you need to go scientific after that for faster gains :)
 
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how do you recommend these 14inch presses to be performed. im already aware that you dont use leg drive or arch, but what elbow position should i use? should i intentionally tuck them, flare them, or just let them go to whatever natural position they end up in. also where do you bring the barbell down to?, im guessing between the chest and upper abs?

if you had to put these 14inch presses under a category of a chest movement or tricep movement which one would it be? ...
 
HP_816 said:
how do you recommend these 14inch presses to be performed. im already aware that you dont use leg drive or arch, but what elbow position should i use? should i intentionally tuck them, flare them, or just let them go to whatever natural position they end up in. also where do you bring the barbell down to?, im guessing between the chest and upper abs?

if you had to put these 14inch presses under a category of a chest movement or tricep movement which one would it be? ...
Click to expand...

somewhere in between, I don't really tuck em in hard, but I do tuck them in a bit. I lower to about my sternum area - around there, doesn't really matter too much -> you will find the right spot for you. The way I do it is pretty similar to how I press when I think about it.

Neither really, its a strength compound move like squats are. I feel it everywhere in my whole upper body, but it does primarily nail the frontdelts, triceps and some pecs. Really it probbaly differs for every person, but you should feel it in all those muscles and more, just like how fullsquats will nail your glutes, hams, erectors, quads and core etc

For me when one goes up, so will the other
 
I also tuck/pull my shoulder blades together when doing em
You do the same thing in presses as well to keep the bar closer to the body
 
CoolColJ said:
I also tuck/pull my shoulder blades together when doing em
You do the same thing in presses as well to keep the bar closer to the body
Click to expand...

i could've sworn ive seen a vid of you doing these, and i dont remember you tucking your blades, because that forms an arch, and i recall that your back was flat against the bench..wouldn't it be more functional to not tuck the shoulders in and to have a completely flat back?
 
flat back, but shoulder blades pulled together, not pulled downwards :)

When I do military presses, my shoulders blades are pulled back, keeps the bar closer to the body, plus its more stable.
 
Tuesday 9th October - Cycle 2 Get Lean+Maintain Strength - Week 14 - Day 1 - Upper 2 FATIGUE TOLERATION - Microcycle 3 - workout 8

Not a bad session, but didn't feel all that strong. I rest my upper body a week and then start a new microcycle. This one has been pretty productive. My strain ability is up, work capacity as well and force output

Was gonna do decline tricep extensions, I even went through the warmups, but someone took the decline bench. And I figured it was better that I didn't do them, since I was doing 2 lots of benches.

Bodyweight at gym - 221lbs
Workout time - 1.75 hours
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 - Barx10, 3x5, 95lbs x5, x3, 135lbs 2x3, 165lbs 2x3, 195x3, x2, 225x1

Explosive - down fast, reversed an inch above the chest, then throwing the bar as high as I can, releasing grip and recatching

About 60% of (15%BW+1RM)
Rotation 1) 165lbs x2 --> done normally
Rotation 2) 165lbs x2 1 inch separation
Rotation 3) 165lbs x2 1 inch separation
Rotation 4) 165lbs x2 1 inch separation
Rotation 5) 165lbs x2 --> Lower and slower

Letting the bar go at the top actually feels better, felt good


Standing Dumbell Curls

Warmups - 1kg x10, 4kgx8, 15lbs x8, 25x6, 35x5, 40x3, 45x2

Rotation 1) 50lbs x 5.5 -1.5 reps
Rotation 2) 50lbs x 4.5
Rotation 3) 40lbs x 5
Rotation 4) 40lbs x 5
Rotation 5) 40lbs x 5
Rotation 6) 40lbs x 5 ---> grind on last rep

Strength down on these - felt heavier for some reason.


14 inch Grip bench - no arch or leg drive

Controlled for max reps
Rotation 1) 225lbs x 9 New PR!! +1 rep
Rotation 2) 225lbs x 8
Rotation 3) 225lbs x 7
Rotation 4) 225lbs x 6
Rotation 5) 225lbs x 4.75

My strain ability on these has improved dramaticly, I could keep the force going smoothly through the sticking point. Big difference from before, except on the last set where I was able to get past the sticking point but stalled 3/4 of the way up. Just ran out of gas
Start of the year I could only do 2 reps.

30 degree Dumbell Decline Tricep Extensions - Parallel Grip

Warmups - 1kg x10, 4kgx8, 15lbs x8, 25x7, 35x5, 45x3, 50x2

Did just the warmups


Dumbell Bent Over Lateral Raise

Warmups - 1kgx10, 3kg x6, 4kg x5, 5kg x5, 6kg x5, 8kg x1

controlled
Rotation 1) 7kg x 15
Rotation 2) 7kg x 13
Rotation 3) 7kg x 11
Rotation 4) 7kg x 9
Rotation 5) 7kg x 7


Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side

2mins rest
10lbs x8, 15lbs x10, 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
 
You're turning into a benching machine. Nice work. :)

Quick Q for you - with DB's power template what sort of minimum strength level should a person have? just after your thoughts...
 
d-dub said:
You're turning into a benching machine. Nice work. :)

Quick Q for you - with DB's power template what sort of minimum strength level should a person have? just after your thoughts...
Click to expand...

getting there, first stop 315lbs :D

enough so you can use more than your bodyweight in training :)

It’s easy for us as coaches to sit back and yell “quick feet” or “explode to the ball.” But is any of this really doing the athlete any good? Let’s say an athlete weighs 200 lbs and squats 150 lbs. Is he strong enough to move quickly, let alone start a speed-strength training program?


The answer is “no!” Always take the lower AW percent value to answer these types of questions. For him, this means that he squats 334 lbs(bodyweight included). 51% of that is 170.34 lbs. Take out his bodyweight (92% of 200 lbs, or 184 lbs) and you can see that he would have to work with negative-weights (-13.66 lbs) to try and develop explosive-power! Now you can either chop off an arm or train him in an exo-skeleton, but why not just get him strong! Remember, a good coach never has to scream about technique because all technical aspects are rooted in the nervous system. In other words, manipulate your nervous system properly and you will take care of your technical problems!
Click to expand...

Probbaly be able to fullsquat at least your bodyweight comfortably. Dunno, but you don't have to go super crazy in case. Just use common sense
 
Thursday 11th November - Cycle 2 Get Lean+Maintain Strength - Week 14 - Day 2 - Lower 2 FATIGUE TOLERATION - Microcycle 3 - Workout 8

Good workout. Seems like the 2 week break from this workout (due to a cricket match hogging the park..) hasn't stop progress.

I initially warmed up at the park and even did a few jumps, before it started to sprinkle a tiny bit, the forecast was for a late thunderstorm. So I drove back home (2mins away). And thought I would do the workout there minus the sprints. Turns out on the side of the house the brickwall there makes a nice reference for jumping height with the bricks and such. Anyway I got a baseline jump, and then did a depth jump off an 18 inch chair and it measured about 2inches lower. Did it a few times, same result, landing and jumping off the toes. So I guess I lack reactivity bigtime and why my running 2 legged and one legged jumps suck :)

The rain stopped so I went back to the park. Good for sprints, but bad for depth jumps.

Today showed my force absorbtion from a 1 metre drop is pretty good now, and I have a decent strength base. So a good foundation is in place. Now to bring up my reactivity and then reactive accleration, plus lean/lighten up and I should see some huge gains! Today was the last lower body workout for this microcycle, a higher volume one at that, so I'll rest a week and start a new one.

Bodyweight at gym - NA
Workout time - ?
Workout rating - 8/10

Warmup

warmup - started at park as noted above, then some jumps at home, and then back to park as per below

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

Vertical Jump

Did a few jumps before the Altitude Drops to measure fatigue, but I didn't really notice any drop off at all. But I could feel my body getting more tired and achey each rotation. In any case its a nice warmup for the drops

Altitude Drops - landing with heels off the floor

Rotation 1) 1metre x 3
Rotation 2) 1metre x 3
Rotation 3) 1metre x 3
Rotation 4) 1metre x 3
Rotation 5) 1metre x 3
Rotation 6) 1metre x 3 --> felt harder

Switched to triples which works much better. Much less knee bend than before, in fact almost like a landing from my normal jump - 1/4 squat if that. I could bounce out of the drop pretty easily as well. So force absorbtion is pretty good now, and I'm close to 220lbs.
Last set started to jarr my body a bit, called it a day. Infact I probably should ahve stopped it on the 5th set

Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds

Rotation 1) 32 hops in 20secs
Rotation 2) 33 hops in 20secs New PR!! +1 rep
Rotation 3) 31 hops in 20secs --> all over the place
Rotation 4) 31 hops in 20secs --> 4% fatigue dropoff

3rd set was all over the place, 4th set was better, but 31 was hit, so 4% dropoff and I stopped there.
I think I can get to 35 eventually. Then I'll switch to one legged ones

Depth Jumps - no armswing

Rotation 1) 18 inches x 3
Rotation 2) 18 inches x 3
Rotation 3) 18 inches x 3
Rotation 4) 18 inches x 3
Rotation 5) 18 inches x 3
Rotation 6) 18 inches x 3

had to drop off a bench at the park, and couldn't swing my arms, due to the low ceiling. These were way lower than my regular jump. I was doing em pretty well though.

Maximum Speed Sprints on toes - width of park

From standing start - with stopwatch
Rotation 1) 14.28 secs New PR!! -0.22 secs
Rotation 2) 14.29 secs
Rotation 3) 14.4 secs
Rotation 4) 14.7 secs

Sweet - nice progress, definitely felt effortless on the first run, 2nd was good, but harder. I started to feel it on last 10 metres on the 3rd run.
On the 4th run, my shins were starting to ache, body not absorbing the force.
14.7 secs hit 3% dropoff.
Spinal erectors had no tension which is great. I will feel better when I get under 12 secs :)
 
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
 
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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
 
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
 
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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
 
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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
 
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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...
 
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
 
posting within 5 minutes - we have too much spare time :D
Im in adelaide at work...

this arvo im planning on two legged RFI hops, jump squats, and ADA landings.
+ core work.
 
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.
 
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
Click to expand...
 
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.
 
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.
 
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 :rolleyes:

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

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
 
The only 2 clips I managed to get before the battery went dead.

Right click on link and save first to avoid errors

first set of explosive military presses 135lbs x 2, done normally. Hear what that guy is saying at the end, as explained above :)

http://www.members.optushome.com.au...ilitaryPress_Explosive_set1_135x2_21Nov04.mpg

first set of the reflexive firing plyo pushups, max reps in 20secs, clip is cutoff when the battery went dead.

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_RFI_Pushups_Set1_30degrees_21Nov04.mpg
 
Tuesday 23rd November - Cycle 2 Get Lean+Maintain Strength - Week 17 - Day 2 - Lower 2 - Microcycle 4 - Workout 2

I didn't feel like I was gonna have a good workout, because I felt tired and had been walking for a bit shopping etc earlier. But it went better than I expected :)
I guess the lighter bodyweight helps as well, 97.5kg or 214.5lbs at home.

Bodyweight at gym - NA
Workout time - ?
Workout rating - 8/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

Tested it against the brickwall -
1) Best Jump - inch above a brick boundary with a mark --> can't remeber what I got last time, but I think it's about an 0.5 to 1 inch higher

2) Then depth Jump of 18inches - 1 inch lower than above, so an inch improvement since last time. reactivity improving

both jumps definitely felt much more springy

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

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

Vertical Jump

I found a spot on the roof support that I can barely reach on a jump to use as a baseline for measuring fatigue

Rotation 1) Touched easily
Rotation 2) Touched
Rotation 3) took 3 attempts to touch, barely skimming it
Rotation 4) 1 to 1.5 inches below

Big dropoff that's for sure!


Depth Jumps

Rotation 1) 18 inches x 5
Rotation 2) 18 inches x 5
Rotation 3) 18 inches x 5 --> last rep was very tired

Sets of 5 is too much for me, will drop back to 3 or 4. I was barely jumping by the last rep.


Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds

Rotation 1) stuffed up the timer, prerssed wrong button...
Rotation 2) 33 hops in 20secs --> matches PR, felt slow
Rotation 3) 31 hops in 20secs --> hard

wasn't smooth today

Maximum Speed Sprints on toes - width of park

From standing start - with stopwatch
Rotation 1) 13.94 secs New PR!! -0.34 secs
Rotation 2) 13.78 secs New PR!! -0.5 secs
Rotation 3) 14+ secs

Huge progress from 1.5 weeks ago! I guess partly because I am lighter, but dang that's a big jump. The lower body work i did helps, but I suspect the upperbody work is a factor too. Was getting a nice bounce on each step, and I don't really feel all that tired after each run.

On the first run, I felt like I wasn't running hard enough, and I tried to push a bit toward the end, but it still felt pretty easy. 2nd run felt smooth, I just let it flow, and it felt good. I even started a fraction after starting the stopwatch and even stumbled slightly on a small pothole on the park. But damn that's a big decrease! Unfortunately I wasn't expecting to run any faster on the 2nd run, and didn't film it, but I have the first one on tape :)
The 3rd run felt slower, but I stopped the stopwatch at the wrong time, so the time wasn't accurate.
Surprised someone as fat and heavy as me, over 15% bodyfat, will soon be cracking into the 12s hopefully, and then into the 11s when I lean right up :)
 
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d-dub said:
very nice on the speed pr's.

whats the vert at the moment with the recent added height? must be high 30's?
Click to expand...

thanks, but MEH not quite that high yet, I think it's in the lower 30s, remeber I'm a lot fatter and heavier than I used to be :chomp:

But once the lard comes off and some more reactivty and power I will make a date with 40 inches ;)

Weighed 97kg today 213.5lbs, it coming down! I think I can hit 195lbs without losing muscle, we will see. Who knows how fast I'll run then....
 
Thursday 25th November - Cycle 2 Get Lean+Maintain Strength - Week 17 - Day 3 - Upper 1 - Microcycle 4 - workout 3

My legs were achey and I felt slightly tired, plus blood sugar level was starting to sag down. But I turned out to be a pretty good workout.
Lightest bodyweight at the gym in a while too, 218.5lbs
Had to rush the later sets as someone was waiting to use the powerrack, resting only a min between each set, but this didn't seem to curb the volume too much as far as I can tell

Bodyweight at gym - 218.5lbs
Workout time - 1.5 hours
Workout rating - 8.5/10

Rotating Sets between each exercise

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

14 inch Grip bench - no arch or leg drive

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

Rotation 1) 285lbs x 2 New PR!! +10lbs

96% of (15%BW+Session max) dropoff
Rotation 2) 270lbs x 2.5 --> went to failure
Rotation 3) 270lbs x 2
Rotation 4) 270lbs x 1 --> misgrooved, dumped then 270x2
Rotation 5) 270lbs x 2
Rotation 6) 270lbs x 1.5

Felt fairly strong during the warmups so was confident I would PR, and I wasn't dissappointed. 285lbs the last time I did it was a long slow grind for a single. Today the first rep flew up, 2nd rep was going up pretty easily too, and then for some reason, I hit a wall. Either I misgrooved or I lost concentration and drive due to my blood sugar levels, I'm not sure. But I got stuck 3/4 of the way up, and had to really grit it out for a few seconds to finally lock it out!

I went to failure on the 2nd set to see how many reps I could do, only did 2.5 reps, so every set after that was near failure, but yet I still had the work capacity to do 6 total sets. I don't know of any other training system that can develop that ability.

Curved bar was causing all kinds of issues...
I went off the groove on the 4th set, so I had to dump it, strip and reload the bar, and then redo it. Next week 295x2 maybe :)

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

warmups - Barx10, 25lbs x5, 45lbs x5, 70lbs 2x5, 90x5, 115x3, 135x2, 150x1

assuming bar weighs 20lbs
Rotation 1) Bar+170lbs x 3 New PR +10lbs

96% of (15%BW+Session max) dropoff
Rotation 2) Bar+160lbs x 3
Rotation 3) Bar+160lbs x 3
Rotation 4) Bar+160lbs x 3
Rotation 5) Bar+160lbs x 3
Rotation 6) Bar+160lbs x 2.5

Next session 4 plates :)


Reactive Standing Dumbell Curls

Warmups - explosive - 4kg x5, 5kg x5, 15lbs x5, 20x3, 25x3

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 --> harder

feeling a bit light, will go up next session

Reactive Accleration Rope Pulley Tricep Pressdowns

Warmups - 15kg 2x5, 20kg x3, 25kg x3, 30kgx3

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

Rotation 1) 35kg x 3 --> too heavy
Rotation 2) 30kg x 3
Rotation 3) 30kg x 3
Rotation 4) 30kg x 3 --> slower and harder, not as high


Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x8, 15lbs x6

1.5 mins rest
22lbs x10,
15lbs x (6+20sec ISO at 90 degrees) x 2sets

Hmm the ISO of the first with 15lbs, made the regular reps of the next set felt really light and springy. Will have to make use of that static/dynamic effect in the future :)
Although I only notice it in some exercise, and not in others.
ISO, gave the forearms and wrist a hefty workout as well

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

Shoulder Dislocates pec stretch with wooden staff
 
Interesting thing I noticed about the benches is that I now push the bar directly up rather than slightly back towards my head. Which I think is what is causing me to stick towards the top. Not sure why the change in groove though...becuase I think I'm much stronger pushing it back towards my head. You can see that when I got stuck on the 5th set, I got it going up again when I pushed it slightly back towards my head.
 
I think shifting the weight back towards the your head will bring more triceps into the bench more, eliminating the front delts a little.
 
I dug up these Jay Schroeder tips again - It's all starting to make sense to me now :D


--



"To prepare for a training session, get up early enough to allow your core temperature to rise to where it needs to be to allow the body to start functioning normally. As you approach your gym or work out facility, your blood pressure, respiration and heart rate should begin to increase. If these things don’t happen just turn around and go home. You got to be excited about going into the facility. You have to be stimulated in order to create adaptation. The whole idea is to come in to stress your body, to stimulate and adapt it in whatever manner you have chosen. Not in any manner that happens, but in a manner you have chosen."


"Today, everyone wants to run faster, but nobody is working on relaxing and contracting specific muscles at the same rate at the same time for the same amount of time. They don't work on that. They do running drills. They do jumping drills. They lift weights that are associated with a sprinter and 1 in 1000 people, no matter what they do, are going to come out good. What about the other 999? That is what we work on here."


"I don’t have sport-specific programs. We train for human movement. Anybody can learn a skill. A skill is easy to learn, but what people don’t have is the ability to physiologically do it to the way it is meant to be done. I have two young swimmers and a volleyball player who train right alongside my NFL guys and there are getting as good of improvement in there sport as my NFL guys are getting in their sport. Now are they going to go play NFL football, no, but they are going to have the same physiological capabilities. And that is what we all want."


"Most of the high school and college athletes I get have no clue what position is and they have no clue what their body should be looking like when they are running. They do running drills and they do all the things that Joe Expert sprint coach says, but unless they are physiologically capable of getting in the correct positions, holding those positions, making the right muscles contract at the right time and being capable of relaxing antagonistic muscle groups at the right time, it doesn’t matter how many drills they do, how much weight they lift or how strong they are, none of that matters."


"We don't run for any conditioning. We do no running in our programs. No, running at all. I had one athlete in 11 weeks gain 31 lbs. increasing from 232 lbs. to 263 lbs. and drop his forty-time by (.25) two-and-a-half tenths of a seconds. But, we don't run."


Coach Schroeder's Training Philosophy

"The will to prepare for success is more important than the will for success. We base everything on absorbing force and absorbing loads in the right position. Every single athlete has the same philosophy as the base for their program. If an athlete is not able to get in the right position, we have to first train that. If an athlete is not able to hold that position, we have to first train that. There is an entire evaluation that we go through where we monitor how much force can be absorbed. I videotape everything and I calculate the amount of force an athlete can absorb, the position the athlete is in at that point and where the athlete breaks down. Then, I set up the individual program accordingly."


"Don't play sports so early. Be an athlete first. It doesn't matter if you are any good in junior high or high school. With the way scholarships are today and all the Universities, it doesn't matter where you go anymore. You can go NAIA or Division II and the NFL, NBA, MLB, and NHL are all going to find you. Prepare to be an athlete above all and prepare to have a long career. Get everything you can genetically and do not specialize early."


"I support lifting in the sense that you are preparing your body to be athletic. Don't just lift weights to get strong and big. Lift weights to prepare connective tissue and stimulate the nervous system so that the correct hormonal and enzymatic responses happen at the right time. Lift weights with a purpose. Anybody can get strong and big, that’s easy. But, not everybody that lifts weights is good on an athletic field. That’s what you want to do."
 
interesting stuff

Thoughts on explosiveness
Some things I thought you'd enjoy-taken from "The Training of the Weightlifter", 2nd edition, by R.A. Roman-Fizkultura i spvt Publishers, Moscow, 1986:

From pages 72 & 73-some interesting opinions and tidbits from a different Soviet coach, regarding specific explosive strength tests and developmental drills:

"It has already been pointed out that it is necessary to display force quickly when executing the clean (and especially in the snatch and the jerk). If one compares results in the clean and jerk with results in jumping (without weight), then one finds that there is no correlation whatsoever, between them. However, a comparison of results in the clean and jerk with the results in jumping with 50% of bodyweight reveals: that athletes who jump the highest, generally jerk more. In other words, there is a correlation (moderate) between jumping height and results in the clean and jerk. Furthermore, not all athletes who have stronger legs (higher results in the back squat), have higher results in jumping with 50% of bodyweight, i.e., the correlation between the jumping and the squat is weak.

So, with two athletes of the same leg strength, the one with the higher results in jumping with 50% of bodyweight almost always cleans and jerks more weight; because he has a greater ability to quickly display strength.

In order to successfully jerk the barbell, the minimal jumping height (with 50% of bodyweight)should be: in the 75-100 kg classes for Class III lifters--44 cm, Class II--45 cm, Class I--46 cm, CMS--47 cm, MS--48 cm, MSIC--50 cm, world record holders--51 cm; for athletes in the lighter and heavier classes--approximately 2 cm lower.

For example, David Rigert (90-100 kg class) jumped 59 cm with 50% of bodyweight; Pavel Kuznyetsov (100 kg) --62 cm; Yuri Vardanyan (82.5 kg)-- 65 cm."

Very interesting. Roman goes on to discuss depth jumping and vertical jumps with a barbell on the shoulders as two primary special means to develop explosive strength. As we have talked about the depth jumps before, I'll just throw in what he has to say about the jumps w/ barbell:

"Vertical jumps with a barbell on the shoulders is another method of developing explosive-strength. The amount of weight should be 20% of the limit clean and jerk. The athlete does approximately 12-18 jumps for a workout; 3-6 jumps per set. Jumps with a barbell can be done 2-3 times per week. If depth jumps are employed, barbell jumps are not included."

Sounds like Jud Logan.

Of course, when in their careers and where in their specific comp. cycles they do these things is quite another story altogether, and I do not want to bore you with details.

How throwers can use these concepts successfully has already been documented by Logan and Ken Sprague.

Thought you'd get a kick out of this.
Click to expand...
 
Sunday 28th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 1 - Lower 1 - Microcycle 4 - workout 3

Really hot today, which made me drowsy, so I took a 1 hour nap before training and it recharged me nicely.
Dropped off real fast today - last week I did 5 rotations in this workout, today only 2. I guess the increased vertical jump means I exchanged efficiency for proficiency :)
Although I did add 10lbs to every squat variant. In hindsight I should have kept the reactive and jump squats the same as last week, and only increased the heavier explosive squats

Bodyweight at the gym - 220.5lbs
Workout Rating - 8/10
Workout time - about 1.25 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

Powerclean + HangPowerClean + HangSquatCLean + 2 PowerJerks - 89lbs
PowerSnatch + HangPowerSnatch - 89lbs
PowerSnatch....HighHang PowerSnatch - 89lbs
Powerclean - 155lbs
SquatClean + PowerJerk - 155lbs
SquatClean + PowerJerk - 175lbs x 3 singles

Getting back into the groove now. I think I am due for some PRs soon, with my rising strength and power levels :)


Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 mins between each exercise after warmups.

Vertical Jumps

Rotation 1) Vertical Jumps x 2 +2 inches over mark New PR!! + 2 inches
Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
Rotation 3) Vertical Jumps x 2 - 0.5 inch above mark

Boom - 2 inch gain on the VJ!! I was soaring on the first few jumps!
I'm still a fat ass too :)
Dropped off fast after that though. Legs felt like jelly on the 2nd and 3rd rotations


Full Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 225lbs - Bar 2x10, 95x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x1
FrontSquats - Barx5, 95x3, 135x3, 185x3, 225x2

about 83% of (85%BW+1RM) - fast down, explode up
Rotation 1) 285lbs x 2
Rotation 2) 285lbs x 2

Up 10lbs from alst session. Squats felt much better than last session. Getting a lot of power out of the hole. As I result I pretty much divebombed the eccntric like the Reactive squats - which worked the core pretty hard. Even 315lbs in the warmups was divebombed.

Reactive Full Back Squats - in Oly Shoes

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

About 67% of (85%BW+1RM)
Rotation 1) 195lbs x3
Rotation 2) 195lbs x3

Up 10lbs from last session.

Jump Squats - in Sneakers

With a reset between each jump
About 50% of (85%BW+1RM)
Rotation 1) 99lbs x3
Rotation 2) 99lbs x3

Up 10lbs, and getting about 12-14 inches of air.


Lat Machine Situps

warmups - BWx10, 25lbs x10

controlled - dumbell on chest
Rotation 1) 65lbs x 10
Rotation 2) 65lbs x 10 --> much harder


Reactive Natural Glute Ham Raise

warmups - standing single leg curl 3plates x 5, 5p x5, 8p x5

Rotation 1) BWx5
Rotation 2) BWx5


ISO Stretches - EQI

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

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

Standing Calf Raise Stretched ISO hold
5plates x 1min

Seated adductor stretched ISO hold
30lb dumbells x 1min

Seated abductor stretched ISO hold
30lb dumbells x 1min each leg

stretched spinal erectors over a swissball x 1min
 
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was that really two years ago? I remember those - i dont think i kept them tho :)
You looked pretty springy on those box jumps.
 
Tuesday 30th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 2 - Upper 2 - Microcycle 4 - workout 4

Decent workout. Stinking hot day today, which made the gym strangely quiet.
I also noticed that my feet are much more straight ahead now, instead of angled off to the side, so the work I've been putting into that is paying off. Definitely looks much better :)


Bodyweight at gym - 219.5lbs
Workout time - 1 hour 15mins
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, 95lbs 2x5, 115lbs 2x3, 135x3, 165x1

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

About 75% of (15%BW+1RM)
Rotation 1) 145lbs x3 + 10lbs
Rotation 2) 145lbs x3 --> lost groove on 2nd rep
Rotation 3) 145lbs x3 - fastest 0.66secs to lockout first rep
Rotation 4) 145lbs x3 --> much slower reversal, 0.8 secs to lockout first rep

Up 10lbs, and still moved it pretty quickly. Although I had to work harder. should have only went up 5lbs in hindsight.

Reactive 12inch grip Chins

Warmups - pulldown version - explosive 25kg x10, 30x8, 35x5, 45x5, 55x5, 65x3, 75x2 then BW x 3 singles

Explode up and dive bombed down reverse just before full extension
Rotation 1) BW (220.5lbs in oly shoes) x3
Rotation 2) BW x 3
Rotation 3) BW x 3
Rotation 3) BW x 3 ---> slower

Up one set from last session. These will prepare me for the forces of 2 handed dunks :p


Reflexive Firing Plyo Pushups - 30 degree angle

Warmups - a few bench sets with the bar, a few sets of 5 RFI pushups

Bouncing side to side in the stretch range - max reps in 20 seconds
Rotation 1) 27 reps + 2 reps
Rotation 2) 27 reps
Rotation 3) 26 reps


Reflexive Firing dual arm Bent Over dumbell Rows - Parallel Grip

Warmups - 5kg 2x8, 20lbs x5, 25x5, 30lbs 2x5

as fast as possible - fire up and freefall down
Rotation 1) 30lbs x 37
Rotation 2) 30lbs x 37
Rotation 3) 30lbs x 33

down 15lbs from last session, weight is about right. Last 5 secs is torture!


Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side

1.5 mins rest - warmup - 10lbs x10,
done as fast as possible - fire and release
15lbs 2x30

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

I do these on the base of a dip rack, basicly an extreme stretched 25 degree angle pushup hold. Pretty much made the shoulder dislocates redundant

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

Shoulder Dislocates pec stretch with wooden staff
 
d-dub said:
was that really two years ago? I remember those - i dont think i kept them tho :)
You looked pretty springy on those box jumps.
Click to expand...

yeap Nov 2002

I was impressing quite a few gym folk back then, people would ask me what I train for :)
 
Hey Cool,

Ahh, progress,progress,progress..nice

Any chance of seeing a clip of Reflexive Firing dual arm Bent Over dumbell Rows? Not sure I've seen you do those before. Also, a bit cheeky of me to ask, but can you elaborate a bit more on the Stackmag article you mentioned, any thing in terms of prescriptions?something which Jay seems elusive about.

Cheers
 
Dreambrother said:
Hey Cool,

Ahh, progress,progress,progress..nice

Any chance of seeing a clip of Reflexive Firing dual arm Bent Over dumbell Rows? Not sure I've seen you do those before. Also, a bit cheeky of me to ask, but can you elaborate a bit more on the Stackmag article you mentioned, any thing in terms of prescriptions?something which Jay seems elusive about.

Cheers
Click to expand...

I don't have a clip of em, its basicly a bent over dumbell row done fast. Kinda mimicks a sprint arm action in a way, but with both arms rowed together :)

Very general article, more about Jay's general approach rather than anything specific. No programs or guidelines, which is normally very individual anyway as you'd expect.
No big deal anyway, all the info you ever need is out there in easy access ;)
 
col, a thought on your feet pointing out. I had the same thing, so I checked for hip stretches and found one where you lie on your back, cross your left foot over your right knee and then pull your right thigh towards your upper body.

Interestingly, the article said that a lot of groin pulls occur because people often stretch the inner side of the legs doing split stretches etc, but neglect to stretch the hips thoroughly.

Might be worth a shot.

And the good news is, if this groundbreaking bit of news is useless - at least it was free :D
 
d-dub said:
col, a thought on your feet pointing out. I had the same thing, so I checked for hip stretches and found one where you lie on your back, cross your left foot over your right knee and then pull your right thigh towards your upper body.

Interestingly, the article said that a lot of groin pulls occur because people often stretch the inner side of the legs doing split stretches etc, but neglect to stretch the hips thoroughly.

Might be worth a shot.

And the good news is, if this groundbreaking bit of news is useless - at least it was free :D
Click to expand...

Well that's where those abductor ISO stretches I do come in, same thing except I'm sitting and putting a dumbell on the inside bent knee - much mroe effective and less muscular effort needed :)

That's one half of it, tight external hip rotors. The other half of it, is due to neural reasons. Recruiting or firing the glute over the hams. So the reactive GHR I do help in that area, which also helps in sprints and one reason why I've been semi GM'ing my heavy squats

A good example of how heavy and slow strength training can mess up firing patterns and cause imbalances...

If you turn your feet out you can feel the glutes contract more and vice versa with the hams when you go back in
 
Last edited:
Thursday 2nd December - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 3 - Lower 2 - Microcycle 4 - Workout 4

Good workout today, could have been better with a better pre-workout meal and timing. Felt a bit queesy in that low blood sugar way.
Bodyweight was way up from this workout last time, not sure why either. Was 218lbs at home, last week I was 214.5lbs. But I still managed to PR in the sprints

Bodyweight at gym - NA
Workout time - ?
Workout rating - 9/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

Tested it against the brickwall -
1) Best Jump - inch above a brick boundary with a mark --> same as last wee. No change, but since I'm 3.5lbs heavier, that means power output must be up....

2) Then depth Jump of 18inches - 1 inch lower than above, same as last week

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

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


Depth Jumps

2 vertical jumps before each set to measure fatigue

Rotation 1) 18 inches x 3
Rotation 2) 18 inches x 3
Rotation 3) 18 inches x 3 --> VJ an inch lower
Rotation 4) 18 inches x 3 --> felt tired


Reflexive Firing 2 legged Hops on a 6 inch step in 20seconds

Rotation 1) 34 hops in 20secs +1 rep
Rotation 2) 31 hops in 20secs --> very sloppy

first set felt great, springy and tight. I will switch to single leg ones next time I think, but with a lower height.


Maximum Speed Sprints on toes - width of park

From standing start - with stopwatch
Rotation 1) 13.62 secs New PR!! -0.16 secs
Rotation 2) 13.04 secs New PR!! -0.74 secs
Rotation 3) 13.75 secs

First run felt great, nice and springy and relaxed, arms were snapping much faster. 2nd felt less so, but was way faster! But I have a feeling it might have been a timing error, will find out next time I guess, for now I'll count it :)

In any case the 3rd run was still faster than last week's best!!
Pretty amazing when think about the extra bodyweight gain
And I didn't get any shin splint type aches, so force absorbtion work capacity is picking up nicely. Plus there was not a hint of spinal erector tightness in any run. I've come a long way in my motor firing patterns. Still some slight tension in the shoulders though.

When I hit the low 12s, I'll head to a park wth a proper football field to get a proper 50m and 100m time. Assuming it is 100m for the length :)
 
Anyway I was thinking about what I was doing around the time I was doing those boxjumps in that clip. Had a look in my training log around that time back in Nov 2002

- I just got my oly shoes around this time

- had a standing long jump of around 9 feet as well

- 33 inch waist! 5 inches smaller than what I have now :)
I went from 192lbs to a leaner 192lbs at this time. Lost 2 inches of the waist

- set a fullsquat PR of 255lbs x3 on that week

- Was doing waveloaded explosive squats. ie a set with 245x2, down to 155x3, the back up and repeat
And some with light bands attached kicking in at the top third. So not much accomodation, but eccentric was definitely acclerated! Changed the feel as well - very unstable.

- Also seem to be squatting much more upright than I do now....

- Did sets of 5 Jumpsquats with 20-40lb barbell. Sometimes complexed with the above squats

- Did lots of powercleans and power snatches, from the mid thigh and floor
But I jumped on all of these, which is considered "wrong".....
And I concentrated on bar speed rather than load
Also it felt different back then, I could feel my legs working more, I pushed the floor away. Now when I do olys it feels more like me pulling on the bar....

Also was doing quite a bit of cleangrip power snatches from mid thigh - lots of hip speed needed!
Will have to revisit some of those moves. I have lost the plot a bit lately...what was I thinking, I don't intend to be a competitve olyllifter...

Was also doing jumping deadlifts

- did a modified HST style phase 2 months before

- Then switched up, most of upper body stuff consisted of a main set or two of a controlled eccentric and explosive concentric for 5-8 reps.
Followed by a lighter set with a 3 sec pause at the bottom before I exploded up, again 5-8 reps
Then a final speed set of even lighter weight moved as fast as possible
I was hitting PRs every workout during this time


here are some clips from that time
Right click and save on each link to avoid errors

Explosive squats with bands
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PowerSquatsBands_19Nov2002.mpg

jumsquats
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_JumpSquats_18Nov2002.mpeg

Midthigh hang powersnatches
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_MTHangPowerSnatch115_26Feb03.mpg
 
Sunday 5th December - Cycle 2 Get Lean+Maintain Strength - Week 19 - Day 1 - Upper 1 FATIGUE TOLERATION - Microcycle 4 - workout 5

Probbaly not the best day to train, upper body was a bit beat up from my part time job and low sleep, but I did OK all things considered.
High volume session. I take a week off Upper bodywork and restart a new microcycle

Bodyweight at gym - 218.5lbs
Workout time - 2.5 hours
Workout rating - 7/10

Rotating Sets between each exercise

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

14 inch Grip bench - no arch or leg drive

Warmups - Bar x12, 95lbs x8, x5, 135lbs 2x5, 185x3, x5, 225lbs 2x2, 255x1, 275x1

Rotation 1a) 305lbs x 0.5
Rotation 1b) 295lbs x 1 -> took about 3.6secs

90% of (15%BW+Session max) dropoff
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> 2nd rep a hard grind
Rotation 4) 265lbs x 1
Rotation 5) 265lbs x 1
Rotation 6) 265lbs x 0.5

Really felt like 305lbs was gonna go, got stuck in the sticking point, but could feel it creeping up and then my strength petered out. Tried 295lbs and got it, but again the bar got stuck at sticking point for a second, and then it shot up. Right arm did a funny jerk at that point after watching the video - strange. Before and after is quite easy, but the sticking point is like a brick wall!

My rep pyramid is very narrow. I can just about do 3 reps with 275lbs, 285 for 2, and 295 for 1?! I can almost smell 315lbs, hopefully I can nail it before the 2nd of the year.

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

warmups - Barx10, 25lbs x8, 45x5, 70x5, x5sec ISO, 90x5, x 5sec ISO, 115x3, x 5sec ISO, 135x1, x 5sec ISO, 160x1

assuming bar weighs 20lbs

Pulled up and held for time
Rotation 1) Bar+160lbs x 7 sec ISO

90% of (15%BW+Session max) dropoff
Rotation 2) Bar+137.5lbs x 7 sec ISO
Rotation 3) Bar+137.5lbs x 7 sec ISO
Rotation 4) Bar+137.5lbs x 7 sec ISO
Rotation 5) Bar+137.5lbs x 7 sec ISO
Rotation 6) Bar+137.5lbs x 7 sec ISO
Rotation 6) Bar+137.5lbs x 5 sec ISO


Standing Dumbell Curls

Warmups - 4kg x12, 5kg x8, 15lbs x5, 25x4, 35x3, 45x2

controlled
Rotation 1) 55lbs x 2

every set to failure
Rotation 2) 45lbs x 4.5
Rotation 3) 45lbs x 5
Rotation 4) 45lbs x 4.5
Rotation 5) 45lbs x 4
Rotation 6) 45lbs x 3
Rotation 7) 45lbs x 2.5

interesting that on the third set it felt lighter and I gained an extra rep...


30 degree Dumbell Decline Tricep Extensions - Parallel Grip

Warmups - 4kg x12, 5kg x8, 15lbs x5, 25x5, 35x4, 45x3

controlled
Rotation 1) 65lbs x 2

every set to failure
Rotation 1) 55lbs x 4.5
Rotation 2) 55lbs x 4
Rotation 3) 55lbs x 4
Rotation 4) 55lbs x 3
Rotation 5) 55lbs x 3
Rotation 6) 55lbs x 3
Rotation 7) 55lbs x 2.5


Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x10, 15lbs x6

1.5 mins rest
22lbs x11 (+1)
15lbs x Oscillatory Isometrics to failure x 2 sets

First I've done OIs properly. I could really feel all the muscles fire in unison
I tense hard for 2 secs just above parallel, and then completely relax, so the arm drops 6 inches and the snap the weight back up when the stretch reflex kicks in.

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

Pushup/Dip Stretched ISO hold
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
Tuesday 7th December - Cycle 2 Get Lean+Maintain Strength - Week 19 - Day 2 - Lower 1 FATIGUE TOLERATION- Microcycle 4 - workout 5

Today was supposed to be a high volume workout, but didn't really turn out to be such. I ended it a bit short since I was feeling low in energy. But I got some PRs anyway. Not smart to dive into real heavy stuff when I haven't done any in a while.

I'll take a week off and start a lower body microcycle. Although I may do some medium intensity sprints on Thursday to stay in the groove and keep the fat burning :)

Bodyweight at the gym - 218.5lbs
Workout Rating - 8/10
Workout time - about 2 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) Bulgarian splitsquats - nonlock - BW x8 each leg

5) Olys - did one of each in between the warmup sets of the rest before moving onto the Clean deadlifts

A few sets of stuff with the bar to warmup

PowerClean + HangPowerClean - 89lbs
PowerClean + HighHang SquatClean - 111lbs, 131lbs, 155lbs, 175lbs
PowerClean + HangPowerClean - 195lbs
Clean Deadlift + HangPowerClean - 205lbs

Squatcleans felt excellent, very smooth and effortless, and I felt like I wasn't rushing to get into position.

Rotating between each exercise

rest - 30secs to 1 min for warmups. 2-3 mins between each exercise after warmups.

Vertical Jumps

Vertical Jumps x 6 - 5th one +3 inchee over mark New PR!! + 1 inch

did these vertical jumps before getting into the main warmups. Got up a bit on the 5th jump. All the rest were 2 inches above the mark, and some a bit over that.

Full Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 225lbs - Barx8, 95x5, 135x5, 185x5, 225x5, 255x2, 275x3, 315x1, 345x1, 365x1
FrontSquats - Barx5, 95x3, 135x3, 185x3, 225x2

Rotation 1) 395lbs x MISS
used old max of 385lbs for dropoff

About 90% of (85%BW+1RM)
Rotation 2) 315lbs x 1
Rotation 3) 325lbs x 1
Rotation 4) 325lbs x MISS

Meh still maintaining max around 385lbs. Work capacity was crappy though. I guess my strain ability on squats have gone down without any strain or rep work in the last month. Legs feel smaller, but hammies are up in size from the sprinting I think

Clean Deadlifts - in Oly Shoes - HookGrip - RAW

warmups - 243lbs x2, 293x2, 323x1, 353x1, 373x1

Pause between each rep. Lowered under control RDL style where possible
Rotation 1) 403lbs x 4 New PR!! +1 rep

About 90% of (55%BW+1RM)
Rotation 2) 353lbs x4
Rotation 3) 353lbs x4

Definitely felt heavy as it's been a month+ since I did a deadlift. But form was decent. Grip started to slip on the 4th rep with 403lbs though, ahnds were aching a bit. I guess once I can do 6+ reps with 403lbs, I should be able to hit 500lbs :)
Old max is 453lbs when I did 403x3


Jump Squats - in Sneakers

continous on toes - did 2 vertical jumps before each to measure fatigue

About 37% of (85%BW+1RM)
Rotation 1) 25lbs x3 - VJ 1inch above mark
Rotation 2) 25lbs x3 - VJ level with mark
Rotation 2) 25lbs x3 - VJ 0.5inch below mark

smooth and bouncey


ISO Stretches - EQI

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

Standing Calf Raise Stretched ISO hold
5plates x 1min

stretched spinal erectors over a swissball x 1min
 
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