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Creation of an Explosive Mofo - My Training Journal :)

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
 
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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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