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Creation of an Explosive Mofo - My Training Journal :)

Well I'm not that sore from em, but man they really killed my core!
quads a bit as well. Although I may not be doing them properly. Need a few more sessions to finetune form :)

Well they are basicly like max effort power snatches so it will be somewhat CNS heavy. But my volume was pretty low anyway. I know CT says not to do them for more than 4-6 weeks, nd you only notice the power gains 2 weeks after you stop doing them.
And one should not do them a few days before any event. So I will cycle them in and out. The same thing applies for loaded jumspquats
 
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Tweakle said:
dude you do some crazy stuff! Looking very athletic, its obviously working
Click to expand...

Thanks, that's the idea :D

edgecrusher said:
CCJ, where do you place these in your workout schedule? Do you do them as an extra workout, or more of a contrast method?
Click to expand...

Well it's definitely high intensity speed/explosive work. When you think about it, every rep is a max effort pullthrough/powersnatch type movement. Unlike powersnatches/cleans (unless you use heavy weights, but then speed is much slower) where you catch it a preset height, every rep is with max force. This is more for working the speed side of the power curve however.

So I would put it on a day where you do your power/dynamic/ballistic speed effort type workouts. Speed/ plyo day as well.
Even though the load is light relatively speaking, the power levels are probbaly much higher.

There are a few ways to do em - starting the ball from the ground, with a quick dip like jumping, or a bigger dip until the ball touches the ground and then explode. Although they should be more vertical in trajectory than I threw em :)

I think 12lbs maybe too heavy for me at the moment. I will pickup an 8lb ball and try that.
 
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CoolColJ said:


Thanks, that's the idea :D



Well it's definitely high intensity speed/explosive work. When you think about it, every rep is a max effort pullthrough/powersnatch type movement. Unlike powersnatches/cleans (unless you use heavy weights, but then speed is much slower) where you catch it a preset height, every rep is with max force. This is more for working the speed side of the power curve however.

So I would put it on a day where you do your power/dynamic/ballistic speed effort type workouts. Speed/ plyo day as well.
Even though the load is light relatively speaking, the power levels are probbaly much higher.

There are a few ways to do em - starting the ball from the ground, with a quick dip like jumping, or a bigger dip until the ball touches the ground and then explode. Although they should be more vertical in trajectory than I threw em :)

I think 12lbs maybe too heavy for me at the moment. I will pickup an 8lb ball and try that.
Click to expand...

OK cool, I think I'll add them in while I'm doing my speed work.
 
Sundayday 16th November - General Workout - Week 5 - Day 1 - Upper Body 1

Shuffled things around in my split.

Weighed 210lbs today at the gym with shoes(chucks) + clothes etc. That's 4lbs down from week 3, so bodyweight is starting to go down, and I'm getting stronger - so everything is on track.
I do feel a bit leaner, but still quite fat, and muscle mass does seem to be increasing in some areas. I know my rear delts have blown up! Nearly time to take a progress pic :)

While night time sleep is far from optimal, it's getting better, and I've been taking naps here and there as I can. That has helped my CNS recovery a lot. And it showed today. Great session.
Even though my upper body was slightly tired from work, I still got the job done. Once I get a solid 8+ hours of sleep a night, training should go forward at a better rate.

Slower negatives all round this session. Using functional isometrics for warmups - these do help.

Workout time - 50mins
Workout rating - 9/10


BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8, Dip bar lockout hold 10secs, Pushups on bench x5, 95x5, 135lbs x2, x3, x5

Tempo - 10X0 - alternating sets with rows 1 to 2 mins rest between each

14inch grip - 185lbs x 3, 225lbs x3 New PR!! + 1 rep

Tempo 82X0
170lbs 5x2 - 8 sec down, 2 sec pause with tension, explode up

Work Tonnage = 2930lbs - up 840lbs from last session
TUT = 122 secs Tonange per sec index = 24

225x3 is a PR with this grip.
Even though I was able to get 2x2 with 225lbs last session, it felt so heavy and slow. Well today all the leadup sets felt much lighter so I know my CNS was in better shape, the first 2 reps were pretty fast, the 3rd slowed down. My short term goal is to get 5 explosive reps with 225lbs
The slow eccentrics were not too bad.

Rows
- alternating sets with bench 1 to 2mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 7kg - 3 position iso hold for 6 secs each then x5, 30lbs x5, 45x5, 65x1
Tempo 20X0
65lbs 3x5 - feeling light, going up to 70lbs next session

Elbows out Single Arm Dumbell Rows
Tempo - 20X0 50lbs 2x6


Bits and Pieces

Rest - 1min

30 degree Incline Snatch raises - face down
5kg 2x10
 
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Waist down to just under 36 1/8 inches. Down from 36 1/4 a week or so ago from memory. Although the actual fat loss may have been greater as I know my erectors have gone bigger. Waist and skinfolds do feel tighter all round.

So things are moving along nicely. I'm not dieting, I'm still eating normally, including my weekly chocolate bars. Now this rate of fat loss I can maintain all year round!

---------------

not really all that sore either from the longer eccentrics. Which is cool.
 
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Damn, upper body mass went up in a bigtime since the last workout, arms +1/4inch. The power of accentuated eccentrics :)

Bodyweight shot back up to 95kg (209lbs) as well without shoes :alien:

I should reach my close grip bench goal pretty quickly, if I can hit 10 reps with 225lbs then I should be good for a 300-315lbs 1RM.
Currently at 3, but I'm confident I'll 4-5 the next time I try 225lbs again. Bigger pecs, delts and triceps hints at that, and back as well :)
 
Tuesday 18th November - General Workout - Week 5 - Day 2 - Lower Body 1 - Midday

Productive workout, just a bit too long. I slept a lot yesterday, and it's helping. Things are on the upward trend now.

Workout Rating - 8.5/10
Workout time - Just under 2 hours


Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs
Low ankle jumps - 2x15
Med ankle Jumps - 2x10
rest 1min
High ankle jumps - 3x5
Short Horizontal Tuck Jumps - 2x5
Low FullSquat Jump on toes - 2x10

Hang Power Clean from Pause

Warmups - Bar x 5, 89x5, 109x3, 129x3
Rest - 2 mins

Lower to an inch above the knee, 2 sec pause, then explode
155lbs x3, 165lbs x3, 175lbs x3

Just made the last rep of 175lbs. Working on my starting strength explosion. Next seesion I'll go a bit lower, to knee level.
A small PR of sorts, as I have never done this much weight from a static start.


Full Olympic Back Squats - RAW

Warmup sets
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5
Tempo 10X0 rest - 2 to 2.5 mins.

275lbs x3, one full squat jump then 315lbs x3

Tempo 62X0 - 245lbs 4x2 - 6 sec down, 2 sec pause, explode up


Total work tonnage = 3730lbs (up 485lbs from last week)
TUT = 84secs Tonnage/Sec = 44lbs

Alrighty, last week 315lbs was heavy and slow for a single, this week I bagged 3 reps, the first 2 reps were pretty fast, the 3rd stuttered a bit at the sticking point. Short term goal is 5 explosive reps at 315lbs.
Man You can't believe how painful the slow eccentric reps with 245lbs were, the bottom half of the squat was a killer!


Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +14kg in dumbells 2x10 each leg.

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help

Reverse Hypers
Tempo 1010 BW x12
 
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Offfff can't believe how sore my abs and erectors get from the slow eccentric squats! The whole works - especially my intercostals and obliques. Mid back erectors feel it a bit. Off course my glutes are hammered :)
 
hmm i'll try those this week sometime. trying to think of creative ways to murder myself since this is my last week of loading this cycle
 
nice 315 explosive is no small feat especially 6 count down- those damn eccentric kill but conditon you if you stick some where that you can hold you back statically to use more leg drive
 
No - that was 245lbs with the slow eccentrics! :)
60-70% of 1RM

I did 315lbs normally for 3 reps, but still pretty fast, read the workout properly :D
315 with 6 sec eccentric, I wish, maybe in a years time :)

I'm lacking in eccentric strength and control, so these will help me a lot.
 
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ccj, is there any merit to pausing for more than two seconds at the bottom, or is that overkill? i.e. the longer you pause the more difficult it is to explode up.
 
sinjinsmythe33 said:
ccj, is there any merit to pausing for more than two seconds at the bottom, or is that overkill? i.e. the longer you pause the more difficult it is to explode up.
Click to expand...

After 3-4 secs all of the stretch reflex is gone, and you just fatigue yourself.

Infact after 1 sec, most of the stretch reflex is gone. Just pause 1 sec when you dip to jump to see this in action :)

Anyway with a fullsquat, the muscle isn't under tension at the bottom, not like a parallel squat anyway. I actually had a nice "rest" there at the bottom :D

But if it were there would be isometric strength benefits. Although it is very hard to keep paused an inch off rock bottom! It damn hurts!!! On the bench this is possible. That's what I did on the bench day, paused half an inch above my chest. But you will have to use a lighter weight

Plus with such a slow eccentric there is not much kinetic energy build up :)
 
Wednesday 19th November- General Workout - Week 5 - Day 3 - MedBall Throws+Tempo Runs- Late Afternoon

Session time - 40 to 45mins

Warmup
Low ankle jumps 2x15
Medium 2x10
High 3x5
Hip Flexor static stretch - 2x30secs each leg
A few vertical jumps

Overhead MedBall Throws

rest - 2mins
12lb MedBall - 5 sets of 3 throws - 1st set at 50% intensity
5-10 secs between each rep to gather ball

Form and power much better this session!
But need to throw it up more vertically.
I still haven't gotten around to getting a lighter medball. Which will be good for warmup and contrast work with the heavier ball.
Next week I'll go to 4x4.

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 3, 30 secs rest between each.
Sets - 4, 3 minutes between each

Right VMO semi-cramped up after the 2nd set. I wasn't sure if I would continue or not, but after massaging it a bit I continued on.
3rd set went OK, but it still felt knotted up. Then after the 4th set it felt fine. Strange..
Anyway next week I might go up to 5x3s. Then after that I'll crank up the distance to 5x250m, before dropping back down for some speed work
 
Nice job CCJ... I remember doing lots of those throws in track... I think I will be getting a med ball and maybe a sandbag for some similar stuff soon....
 
I can feel the power surging through my veins...ahhh sleep is such a wonderful drug :D

Now I'm finally making the gains I should have been!
 
Thursday 20th November - General Workout - Week 5 - Day 4 - Upper Body 2

If a workout can be crappy and decent at the same time then today was it. CNS was fine, but body was half asleep until the last half of the workout. It was a humid day today, but the damn air conditioning in the gym made getting warmed up hard.

I really am beginning to hate this gym! Only good thing is the bumper plates. Miss the old gym :(

Once I got into the iso holds/ballistic stuff, I started working up a sweat and things felt better then. Will have to restructure things in future.

Workout time - 40-50 mins
Workout rating - 7/10

Square Bar Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 25 x5, 35 x5, 45 x5 - different pulldown machine. Iso hold for 5 secs then one chin on normal bar, 2 singles

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Square Bar - BW 3x3

Can't do these in power rack anymore..low roof.. so had to use crossbar on smith amchine. Just not the same. can't even my chest to the bar...


Dips

warmups - 14inch grip bench - Bar x 5 sec iso holds in 4 posiitons then 10 reps, Bar x 5, pushups on bench - 5sec iso hold in 3 positions then 5 reps, 10 sec static hold at dip lockout, 10 sec iso hold at bottom of dip then one rep. 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3

not that explosive

Plyo 45 degree Supported Rows- palms down grip

Warmups - Bar+45lbsx5

Tempo 1010 - alternating sets with press 1.5mins rest between each

Bar+90lbs 2x5
Tempo - 2020 Bar+45lbs x12

took it easy


MilitaryPress

Warmups - Bar x10
Tempo - 1010 - alternating sets with rows 1.5mins rest between each

95lbs 2x5

damn that felt heavy, lose it fast!


Bits and Pieces

Did a bunch of stuff, didn't really time the rest periods, but were pretty brief. Jumped from sets to sets

Dumbell Shrug Rows
30lbs x10, 35lbs x10

Dumbell Drop Catch Single arm Bent over Laterals
1kgx10, 2kgx10
really activates the whole shoulder even if the weight is light!

Plyo Pushups
Pushups using same grip as 14inch benchpress, exploding into air, landing an inch above the floor

set1 - 5 sec iso hold inch above floor, 5 reps, 8 sec iso hold, 5 reps, 5 sec iso hold, 3 reps

set 2 - 5 sec iso hold, 5 reps, 5 sec iso hold, 3 reps.

gets the sweat pouring! Triceps pumped up!

30 degree Incline Dumbell Side raises - face down
7kg 2x9
 
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CoolColJ said:
I felt damn explosive today, upperbody wise at my part-time job :)


effortless!
Click to expand...

What do you do at your job?

Good job on the lifts... You are always giving me ideas about how to work little plyo twists into things....
 
I have 2 jobs, main one is CD mastering, and I have a part-time job delivering papers. ie have to pickup and carry them in bulk bundles, wrap em, and then deliver/throw em. So I get lots of sumo dead practise :p

There are a few buildings that require me to throw maximally
The distance I have been able to throw em, has been steadily going up. And getting less fatiguing :D
Hard job for the traps, plus the van doesn't have power steering, so it's like an extra upperbody+power workout for me to deal with :)
Good pay though!


Also picking up a tan from all the outdoor stuff I've been doing :)
 
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That sounds pretty fun, seeing how far you can hurl peoples pile of newspapers..... I'd like to see the looks on their faces as you launch a pile of papers at them... lol
 
only thing is that it does chew into my recovery, especially CNS wise. And I have to keep my shoulders healthy. Does train my cuffs nicely as half the throws I do Are backhand (external rotation)
 
Sunday 23rd November - General Workout - Week 6 - Day 1 - Lower Body 2 - Afternoon

Good workout! I'm finally starting to feel stronger and stronger, session to session. I haven't felt this way in ages. Main changes - training smarter and more sleep!


Workout Rating - 9/10
Workout time - 1hour 15-20mins


WarmupCoreWork + Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +15lbs x8
Incline situps x8, +15lbs x8 with Russian twists to each side at the top, arms held outstretched in front with plates.

rest - 45secs
Low ankle jumps - 2x15
Med ankle Jumps - 2x10
rest - 1min
High ankle jumps - 2x5
Bulgarian Splitsquat ISO hold - 30secs each leg
Low Fullsquat Jump on toes 2x10


Olys

Warmups - Powerclean + 5 HangPowercleans 89lbs,
Bar - a few hang powercleans and split jerks
Eye level drop jerks - bar 2x5

Rest - 2 mins

All with hookgrip, holding onto bar when racking.

PowerClean+ SplitJerk - 89lbs x2
PowerClean+ SplitJerk - 109lbs x2
PowerClean+ SplitJerk - 129lbs, 155lbs
rest - 1.5mins
PowerClean+ SplitJerk - 180lbs x 5 singles

I normally rack the bar with an open palm, today I held onto the bar, and it actually felt much easier, especially on the wrists.
In fact on some singles I kept the hookgrip from start to finish - from floor to rack, to top of the jerk and then back to the floor! :)
But it feels better when I remove the hookgrip after I rack it though.
Powerclean felt pretty easy. Jerks much more stable today, and my upperbody could lower it under better control. Eccentric strength is up.


Full Olympic Squat + Light Bands - RAW - in Chucks

Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)

Warmup sets
Bar x10, Bar+bandsx5, 95+bands x3, 135+bands x3
Tempo 10X0 rest - 2mins

185+bands x3, 205+bands x3, 225+bands x3, 245+bands x3, 265+bands x3

rest 3mins then
triple cluster set - tempo 20X0
135+bands - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Total work tonnage = 4590lbs+bands (up 640lbs from last session - without bands)

I did fullsquats today in chucks, and it shifted the stress to my lower back and glutes - bands probably adds to that as well.
Felt different. Chucks are an inch lower so I hit the safety pins on some reps and that disrupted things a bit - but that tells me I might have rounded a bit. Next setting is 3 inches down, which is not ideal.
Quite a bit of band tension, since they kick in right off the bottom of my fullsquat, and so I probbaly around 385lbs up top on the 265 set, but yet it didn't feel that heavy. In the past I would have freaked out with the load pressing down on me.
I'm surprised I was able to explode 265lbs with bands up, it did slow down at the sticking point on the reps 2 and 3, but I still cranked it up. Top is still quite easy, but the middle was much harder with the bands - around the sticking point.


Bits and Pieces

Alternating sets between each exercise - 1min rest between

12inch Stepups
+12kg in dumbells 2x10 - each leg

Explosive GluteHam Raise on Incline Situp Board
2x5 - using hand to help

Supported Hanging Leg raise curlup extensions
3x8

-----------
then

Reverse Hypers
BW x12

mid torso fried!
 
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man o man - my whole body is sore, from head to toe!
In particular my traps, small muscles in the back, erectors from neck to lower back, entire mid torso, glutes, hammies and claves.

But there is ache in every single msucle in my body!!
CNS is feeling decent, I think I'm ok to hit my upperbody workout today
 
Well I lied I decided to give the upper workout a miss today and do it tommorrow when I'm fresher :)

One thing - my upper hams are real sore! Must be the slight change is squating angle - more forward lean from the flat shoes (chucks) and bands. which sorta add forward resistance, which adds a GM type effect.
Only thing I don't like about chucks is slight lack of grip and foot arch support. Don't know how some people squat big loads in these...collasped arches?

But I think this is cool, varying the squatting angles between my 2 squatting days. Olys shoes gives slightly more leverage though.
And I like the arch support and greater stablity. So Chucks for the lighter of the 2 days. I might even start squatting again in my old BBall shoes for some variation :)
 
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Sundayday 25th November - General Workout - Week 6 - Day 2 - Upper Body 1

Another excellent workout, felt pretty strong. If I continue to gain as this rate I'll be benching 315lbs with a 14inch grip in Februrary :)

Workout time - 45 to 50 mins
Workout rating - 9/10


BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on bench - 3 static holds for 6secs each on the way down then x5,
95x5, 135lbs x5

Tempo - 10X0 - alternating sets with rows 1.5 to 2 mins rest between each

14inch grip - 185lbs x 3, 225lbs x4 New PR!! + 1 rep

Tempo 82X0
175lbs 4x2 - 8 sec down, 2 sec pause with tension, explode up

Tempo X0X0
Plyo Triple Cluster set -
135lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Work Tonnage = 3515lbs - up 585lbs from last session
TUT = 117 secs Tonange per sec index = 30 (up 6 from last session, so lower)

First 3 reps with 225lbs were pretty quick, last one slowed down in the top third. On the 4th rep I was really flexing my abs hard!
2 reps away from my goal of 5 explosive reps.
Just made the last rep of the 175lb sets. Try 180lbs next session

Rows
- alternating sets with bench 1.5 to 2mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 6 secs each then x5, 30lbs x5, 45x5, 70x1
Tempo 20X0
70lbs 3x5 - didn't feel to hard, stay here another session

Elbows out Single Arm Dumbell Rows
Tempo - 20X0 50lbs 2x7


Bits and Pieces

Rest - 1min

45 degree Incline Dumbell Snatch raises - face down, thumbs up
Tempo - 2010 5kg 2x10 - going up to 6kg next session

Low Pulley Face Pulls to chin
Tempo - 1010 10lbs x20
 
Suston - right click and save and it will work properly. C'mon I type that for a reason :)

Here is the clip of the eccentric paused sets - the clip shows the 2nd set. Seems I went slower than 8 secs on the way down.
And I pause half an inch off the chest, before firing up. Quite tough :)
In future I'll let it bounch off the chest after the pause and then fire it up off the bounce.

Right click on the link and save to avoid errors etc!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_EccentricPausedBench _175x2_25Nov03.mpg

Man my chest is sore! Bodyweight is up to 96kg this morning, straight out of bed, 211lbs. I'm not any fatter as far as I can tell so maybe it's muscle? :)
Was hovering around 95kg recently.

It's been raining the last 5 days, so that puts a damper on my tempo runs and medball work work :(
 
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Tuesday 27th November - General Workout - Week 6 - Day 3 - Lower Body 1 - Midday

In terms of how I felt not the best workout, but decent enough.
In terms of productivity and results, awesome!
I am definitely a lot stronger than I was last week!

if I feel Ok tommorrow, I'll do my Tempo runs then.

Workout Rating - 8/10
Workout time - just over 1.5 hours


Warmup+ CoreWork+Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8

rest 45secs
Low ankle jumps - 2x15
Med ankle Jumps - 2x10


Hang Power Clean from Pause

Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 119lbs
Hnag Powercleans - 155lbs x2

Rest - 1.5 mins

Lower to top of the knee, 3 sec pause, then explode
165lbs 5x2

Felt pretty "light", no problems on all reps, up the weight to 175lbs for my worksets next session. Can't believe how much lighter 165lbs feels from a 3 sec pause as well!!
Feel the power surge :)

From now on I'm holding onto the bar in the rack. Really does improve my form, since The bar doesn't crash back on me now, and is much easier on the wrists as well. No more bruising too :)


Full Olympic Back Squats - RAW

Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5

Tempo 10X0 rest - 3.5 to 4 mins.
275lbs x3, 315lbs x4

Rest 2.5mins
Tempo 82X0 - 250lbs 4x2 - 8 sec down, 2 sec pause, explode up


Total work tonnage = 4085 (up 355lbs from last week)
TUT = 102 secs Tonnage/Sec = 40lbs (down 4)

Man all the warmup sets felt so "light".
Last week 315lbs I bagged 3 reps, the first 2 reps were pretty fast, the 3rd stuttered a bit at the sticking point.
Today all reps were pretty fast, the 4th slightly slower, had at least another good rep in me. So I have gained at least 2 reps from last week. 2 reps away from my goal of 5 explosive reps.

Eccentric sets up 5lbs, slower on eccentric as well, felt slightly easier than last week with 245lbs. But still so damn painful! :)

Only bad thing was the fact my erectors were pumping up! Some weeks I feel nothing in my erectrors and other times like today, they really balloon up.
Mirrors are up in the powerrack area, So I turned around to face away from em to squat. Gym owner made a smart ass remark about this :D


Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +16kg in dumbells 2x10 each leg.

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x5 - using hand to help

Single Leg Back Extensions
Tempo 1010 x12 - 6 reps each leg

Bent Knee Supported Hnaging leg raises
Tempo 1010 x10

Reverse Hypers
Tempo 1010 BW x10

Man erectors were so damn pumped and tight! Had problems walking. Also noticed my flexibility has improved from the slow eccentrics, when I did my usual post stretching. Interesting
 
Friday 28th November - General Workout - Week 6 - Day 4 - MedBall Throws+Tempo Runs- Late Afternoon

Session time - 50mins ?
Didn't have my Stopwatch with me :(
So times are what they normally would be if I had it there

Warmup
Low ankle jumps 2x15
Medium 2x10
High 3x5
12lb Medball Pull-through Swings 2x5
Hip Flexor static stretch - 2x30secs each leg
A few jumps


Overhead MedBall Throws

rest - 2mins
12lb MedBall - 2 sets of 3 throws - 1st set at 50% intensity
12lb MedBall - 1 x 4 throws, 1 x5 Throws
5-10 secs between each rep to gather ball

Form felt good, more vertical. Felt stronger and more powerful.

Plyos
Short Horizontal TuckJumps 3x5


Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 3, 30 secs rest between each.
Sets - 4, 3 minutes between each

I was feeling it a bit by the 3rd set, I didn't have my stopwatch with me, so I may have been running faster than normal, and maybe resting not as long as I need to.
Form is feeling more fluid however.
 
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Well I was supposed to start week 7 with my 2nd Upper body workout today, but felt a bit tired from work this morning so I knew I couldn't give it a good shake. So spent the afternoon sleeping instead :)

Must say my pecs have really blown up a bit, at least the lower half anyway from the benches I guess.
Was standing side-on to this chick I work with, this morning, about to leave for home, and noticed she was staring at my chest :D
 
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Monday 1st November - General Workout - Week 7 - Day 1 - Upper Body 2 LOAD

This week I load up a tiny bit - up the volume etc
Good workout today. I do feel like I'm making progress :)

Workout time - 1 hour
Workout rating - 8/10

General Warmup

My usual, arm/ankle/hip rotations,and dynamic stretches etc

no rest
25lb barbell - Clean RDL + shrug onto Toes x10, Military Press x 10, GoodMorning onto Toes x10, Snatchgrip behind the neck partial press x 10

HangPowerClean+Power Jerk 25lb x10, 40x10
Hang PowerSnatch 40lb x5


Overhead Press in Chucks

Warmups - Bar x 3 position Iso hold for 6 secs each then x10, Dip Lockout hold x 10secs, PushPress 95lbs x3, 115lbs x3

Tempo - 30X0 - alternating sets with Chins 1.5mins rest between each

MilitaryPress 115lbs x5
PushPress 135lbs x3, 145x3, 155x3

MilitaryPress Triple Cluster set - Tempo 10X1
95lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps --> 10sec Lockout hold on last rep then lowered in 5secs

Felt good. Controlled slowish negatives all round on the wramups and main sets

Shoulder Width Chins

warmups - shoulder width chin style pulldowns to sternum - 25lb x3 position 6 sec ISO hold then x5, 35x3, 45x3, 55x3

Tempo 30X0 - alternating sets with Press 1.5mins rest between each

Normal Round bar - BW x3
Square Bar - partial L shaped grip - BW 3x3


45 degree Supported Rows- palms down grip

Warmups - 45lb x5, 90lbs x2

Tempo 30X0 - alternating sets with press 1.5mins rest between each

100lbs 3x5

Plyo Triple Cluster set - Tempo X0X0
70lbs x 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Tempo - 3010 50lbs x12


Bits and Pieces

Did a bunch of stuff, didn't really time the rest periods, but were pretty brief. Jumped from sets to sets

30 degree Incline Dumbell Side raises - face down
Tempo 2010 8kg x10, x6
too heavy I think

Tricep Dips
tempo 31X0 BWx8

Plyo Pushups
Pushups using same grip as 14inch benchpress, exploding into air, landing an inch above the floor

2sets --> BW x6 sec iso hold inch above floor, 3 reps, 6 sec iso hold, 3 reps

Dumbell Drop Catch Single arm Bent over Laterals
warmup - 1kgx5
2kg 2x10

Dumbell Cuban Raise Cleans
Tempo 1010 2kg x30
 
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delldell2 said:
So was that military press intensive clusters?

What do the face down raises do?
Click to expand...

Press clusters were more like speed sets, except the negative is controlled but still quick

hits the middle traps and rear delts, plus some other back msucles, just to balance the effects of benching
 
Wednesday 3rd November - General Workout - Week 7 - Day 2 - Lower Body 2 - Afternoon

A nice workout. A bit too long, but not too bad.
Oly form is coming along nicely, but still needs more work.
I'll post some clips later today, managed to capture a cutie as well :D

Workout Rating - 9/10
Workout time - 1hour 45mins


WarmupCoreWork + Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +15lbs x8
Incline situps x8, +15lbs x8 with Russian twists to each side at the top, arms held outstretched in front with plates.

rest - 45secs
Low ankle jumps - 2x10secs
Med ankle Jumps - 2x10
Bulgarian Splitsquat ISO hold - 40secs each leg (up 10secs)
Low Fullsquat Jump on toes x10


Olys

Warmups - QUite a few sets and reps with the bar, do Hang lifts, power and split jerks, squatcleans, powersnatch and overhead squats, drop jerks etc

Rest - 1 to 2 mins

PowerClean+ SplitJerk - 89lbs, 109lbs, 129lbs, 155lbs

rest - 1.5mins - All with hookgrip
PowerClean+ SplitJerk - 185lbs x 5 singles

Powerclean 185x5

Overall form is much better than last week, still need work on foot placement on the jerk, but it's coming along.
Shoulder flexibility is much improved, I have been shoulder dislocates every workout, and those overhead squats and squat snatches with the bar felt pretty good.


Full Olympic Squat + Light Bands - RAW - in Chucks

Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)

Warmup sets
Bar x10, Bar+bandsx5, 95+bands x3, x2, 135+bands x3
Tempo 10X0 rest - 2mins

155lbs+bands x3, 190+bands x3, 210+bands x3, 230+bands x3, 250+bands x3, 270+bands x3

rest 3mins then
triple cluster set - tempo X0X0
140+bands - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Total work tonnage = 5175lbs+bands (up 585lbs from last session )

Man did 270lbs with bands feel scary! The bands really catapulted the load downwards, had to put on the brakes hard at the bottom.


Bits and Pieces

Alternating sets between each exercise - 1min rest between

12inch Stepups
Tempo 10X0 +30lbs in dumbells 2x10 - each leg, explosive

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 2x6 - using hand to help

Single Leg Back Extensions
Tempo 20X0 2x12 - 6 reps each leg

Supported Hanging Leg raise curlup extensions
Tempo 2020 2x9, then angled to each side altenrating x10

-----------
then

Reverse Hypers
BW x12
 
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PowerClean and SplitJerk clip - first is 155lbs and then rest is 185lbs. Holding onto bar in the rack now, which has stopped the bar looping forward and back, no more chest bruisining as well :)
SplitJerk form is better, foot placement needs work

Right click and save to avoid errors!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerClean+SplitJerks155_185_3Dec03.mpg

Band squats -190 and 270lb sets, plus the cutie I captured at the start :D
Squatted in Chucks BTW.

Right click and save to avoid errors!
http://www.members.optushome.com.au...lOlySquats_PurpleBands_190x3_270x3_3Dec03.mpg
 
thanks man

That is something I've been more aware of and actively trying to improve, now that I've seen the Ironmind tapes :)

I just have to keep in mind that these guys have been training for years with expert coaching so, I just need to put in the hours and drill the lifts and one day who knows, it might even look as good as theirs :D
 
Sunday 7th December - General Workout - Week 8 - Day 1 - Upper Body 1 DELOAD

Unloading this week. Volume reduction, slight increase in intensity
Damn I looked pretty damn beefy in the gym mirrors today :D
Not in a Bodybuilder way, but in a power/strength athlete style.

Workout time - 40 mins
Workout rating - 8/10


14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on bench - 3 static holds for 6secs each on the way down then x5,
95x5, 135lbs x3, x2

Tempo - 10X0 - alternating sets with rows 1.5 to 2.5 mins rest between each

14inch grip - 185lbs - 3 sec lockout hold then x 3
230lbs x2
235lbs x2 - bent bar flipped in my hands as I unracked it and it stuffed up my groove and I lowered the bar too high on the chest and wasted much energy getting it up, 2nd rep was slow!
230lbs x2 - smooth

Tempo X0X0
Plyo Triple Cluster set - 4 clusters - reversed an inch above the chest
145lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps

Work Tonnage = 3685lbs - up 170lbs from last session, but no eccentrics and iso holds etc

Hadn't benched at all since 2 weeks ago, but I'm stepping ever closer towards 315lbs


Rows
- alternating sets with bench 1.5 to 2 mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 6 secs each then x5, 35lbs x5, 50x5, 75x1
Tempo 30X0

75lbs 2x4 - had to work

Elbows out Single Arm Dumbell Rows
Tempo - 30X0 55lbs 2x5


Bits and Pieces

Dumbell Drop Catch Single arm Bent over Laterals
Tempo - X0X0 rest - 1min Warmup 1kgx5
3kg 2x10

45 degree Incline Dumbell Snatch raises - face down, thumbs up
Tempo - 3010 rest - 2mins 6kg 2x5

Dumbell Cuban Raise Cleans
Tempo - 10X0 3kg x30

High Pulley Face Pulls to Eyebrow
Tempo - 1010 15lbs x30
 
Ahhh I didn't realise how hard the face pulls from the top angle plus dumbell rows hit my erectors!

Plus those controlled eccentrics in the rows really worked my abs hard.

hmm was supposed to squat today...

I'm sore as a bitch, traps and back especially
 
You get sore alot. Do you take ZMA? I noticed a pretty big difference.

Also, what are the static holds for on the warm-ups? Are those the same as iso holds with the row warmups?
 
eccentrics = soreness :)

I also don't train the exercises frequently enough, so I get sore. The last time I benched was 2 weeks ago.

I don't bother with supplements otehr than whey and fishoil, not worth it IMO.

Exactly that a static hold :)
I pause for 6 secs in 3 different parts of the ROM, same for rows
 
Monday 8th November - General Workout - Week 8 - Day 2 - Lower Body 1 - Afternoon DELOAD

Well I should have read the signs and did this workout tommorrow.
Sore upper body and residual CNS fatigue made the Powercleans really crappy. Squats were OK though, but it's usually speed-strength stuff that suffers first from mild CNS fatigue.


Workout Rating - 7/10
Workout time - just over 1 hour 20mins


Warmup+ CoreWork+Plyos

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8

rest 45secs
Low ankle jumps - 1x10secs, 1x15secs
Med ankle Jumps - 2x10secs


Hang Power Clean from Pause

Warmups - A few sets with the bar doing hang powercleans, and split/power jerks,
Powerclean + 3 HangPowerclean 89lbs, 109lbs, 119lbs
Hnag Powercleans - 155lbs x2

Rest - 2 mins

Lower to top of the knee, 3 sec pause, then explode
175lbs 3x2

Powercleans - 175lbs x2
5 Mid thigh Hang powersnatches with the bar

Only just made these, pretty crappy form. Just wasn't feeling in the groove - signs of mild CNS fatigue from yesterday. Plus sore and stiff upper bopdy muscles don't help.


Full Olympic Back Squats - RAW in Oly Shoes

Warmup sets - resting 2mins
Bar x8, 95lbs x5, 135lbs x5, 185lbs x5, 225lbs x5

Tempo 10X0 rest - 3.5 mins
275lbs x3
325lbs 3x2

Total work tonnage = 2775lbs (down 1310lbs from last session)
also no eccentrics as well etc

Squats didn't feel too bad, warmups set felt ok, so that told me my legs were ready to go. Erectors were a bit tight until the main worksets, strange
325 felt good, I didn't feel freaked out at all, probbaly because I didn't face the mirror :)
2nd rep of each set slowed a lot at the sticking point, but I was not too bothered by it. Form on 2nd set was a bit iffy.


Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +44lbs in dumbells 1x10 each leg.

Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 x6 - using hand to help

Bent Knee Supported Hanging side to side Pelvic twists
Tempo 1010 x10 each side
Basicly I hold my knees up at the top of a bent knee leg raise and then rotate my feet upwards to each side

Reverse Hypers
Tempo 1010 BW x12

Then layed over a swiss ball face down to stetch out the erectors and open up the spine =- felt good
 
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Cold Measurements

left and right side where applicable

2nd August 2002

180lbs

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9 1/8


26th October 2002

192lbs

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15 3/8 - 15 6/8
Shoulders - didn't measure
Neck - 16.5
Chest - didn't measure
Waist - 32.75
Hips/Glutes - 40.5
Thighs - 26.25 - 26.5
Knee - 15.5
Calves - 16.5 - 16.5
Ankle - 9 1/8

29th March 2003

205lbs

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.5 - 12.75
Arms - flexed 15.75 - 16 1/8
Shoulders - didn't measure
Neck - 17
Chest - didn't measure
Waist - 35 to 36
Hips/Glutes - 42
Thighs - 27.5 - 27.75
Knee - 15.5
Calves - 16 3/4 - 16 3/4
Ankle - 9 1/8

---------------------------

Did some measurements today - right side only

9th December 2003

212lbs

Height - 5'9"
Wrist - 6 7/8 inches
Arms - 16 3/8 inches
Forearm - 12 7/8 inches
Waist - too big after meal :) Around mid 36 inches --> lots of erector growth
Hips - 42.5 inches
Legs - Just under 28.5 inches
Calves 17 1/8 inches!
Ankles - 9 1/8inches

I'm really surprised by the calf growth, wasn't so long ago they were 16 3/4 inches. I don't do any direct calf work, must be the combo of olys, sprints and ankle jumps :)
Arms are up as well without any direct armwork, I have had them at 16 1/4 before with alot of direct armwork, but then I stopped all upperbody work except presses and rows, plus some fat loss they shrunk down to 15 3/4 or something. This 8 week training cycle has brought them back up and then some without any direct arm work!
 
Lord_Suston said:
nice progress, Those oly lifts has some amazing carry over into other sports and even into recovery time
Click to expand...

almost time for another batch of progress pics :)

Right now I'm at the heaviest I've ever been, even when I was fat with a 40+ inch waist I only weighed around 210lbs. So in 2 and bit years I weigh slightly more, but with vastly different body composition and greater strength/power. Althopugh my upper body isn't as strong as it should be.
 
sinjinsmythe33 said:
even your wrist got bigger
Click to expand...

probbaly from all the olys, powerrack chins and pulls :)

All the tendons in that area are a lot thicker. Just seems more stuff has grown around the bone
 
CoolColJ said:


almost time for another batch of progress pics :)

Right now I'm at the heaviest I've ever been, even when I was fat with a 40+ inch waist I only weighed around 210lbs. So in 2 and bit years I weigh slightly more, but with vastly different body composition and greater strength/power. Althopugh my upper body isn't as strong as it should be.
Click to expand...

it is not like you focus on upper body, shit you barely bench and don't do direct arm work :angel:
 
Tuesday 9th December - General Workout - Week 8 - Day 3 - Tempo Runs- Evening

Session time - 55min including warmup and post stretching

Warmup
Low ankle jumps 2x10secs
Medium 2x10


Tempo Sprint Runs
Distance - 300metres --> except 5th run which was 200m
Tempo - 1 min 15 secs
Reps - 5 runs with 3 mins rest between each.

I didn't warmup fully and felt sluggish as hell on the first rep, musclews were stiff and burning up. I thought no way I can do 4 more runs! :)
But on the 2nd run, body was fully warmed and everything felt smooth and fluid.
I stopped the 5th run short at the 200m as the acid buildup was just too much :D
Something to build upon in future workouts

erectors were tensing too much again, I have bad motor habits from sitting on my butt :(

Well this is the 2nd time I've bumped into this nice female soccer team training at the park - a few of them said hello to me as I ran past on the last run. I just ignored them :p
 
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I still don't understand how your back gets fryed doing runs, mine never does. most of the time my quads and calves are done first
 
Your stuff is really good!!

What are you training for? I might have missed that but, is it Iron Man?
And where did you come up with your workout?

Cheers

Me
 
Lord_Suston said:
I still don't understand how your back gets fryed doing runs, mine never does. most of the time my quads and calves are done first
Click to expand...

Well it's bad motor patterns from sitting on my butt, I guess over the years they have been conditioned to tense up, even when I walk it happens, but not always. When my mind is occupied it doesn't happen. So it's something on a sub-conscious level.
It's gonna be tough to fix this though. I just have to tell myself to relax.

Anyway my hammies, glutes, erectors, back, calves, muscles around the ankle have aches today :)
I'm back in the gym today for upperbody 2, looking forward to push presses, love em

Keep Left said:
Your stuff is really good!!

What are you training for? I might have missed that but, is it Iron Man?
And where did you come up with your workout?
Click to expand...

Well at the moment general strength, power, speed and explosiveness. I want to get leaner as well since that goes hand in hand with the speed and explosiveness :)
I have multiple training goals, and I'm not sure which to pursue seriously yet, so training has been more broad natured, building up a base etc
off course I'm getting bigger as well, but that is something that happens anyway

I slapped it together myself, there is a general framework, but plus a bit of instinctive training thrown in. I don't stick religiously to a plan like others. I adapt and modify things on the fly to the changing "conditions", just as any good strength coach will do for a client etc :)
 
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Thursday 11th December - General Workout - Week 8 - Day 4 - Upper Body 2 DELOAD

Ok workout, got a bit carried away with the olys otherwise would ahve been quite short

Workout time - 1 hour 15mins
Workout rating - 8/10

General Warmup

My usual, arm/ankle/hip rotations,and dynamic stretches etc

no rest
25lb barbell - Clean RDL + shrug onto Toes x10, Military Press x 10, GoodMorning onto Toes x10, Snatchgrip behind the neck partial press x 10

Did a few sets Hang powercleans/snatches/jerks etc with 40lbs and 45lbs


Overhead Press in Oly Shoes

Warmups - Bar x 3 position Iso hold for 6 secs each then x10, PushPress 95lbs x3, 115lbs x3

Tempo - 30X0 - alternating sets with Chins 1.5mins rest between each

PushPress 135lbs x3, 155x3, 165lbs 3x3

MilitaryPress Triple Cluster set - Tempo 20X1
125lbs - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps --> 10sec Lockout hold on last rep then lowered in 3 secs

Weight not feeling much lighter since last session unfortunately.
Maybe I need to warmup better. Anyway whole entire upper body was pumped like hell

Shoulder Width Chins

warmups - shoulder width chin style pulldowns to sternum - 35lb x3 position 6 sec ISO hold then x5, 45x3, 45x3

Tempo 30X0 - alternating sets with Press 1.5mins rest between each

Square Bar - partial L shaped grip - BW 2x4

felt much easier than last session


45 degree Supported Rows- palms down grip

Warmups - 45lb x 3 position 6sec ISO hold then x5, 105lbs x1

Tempo 30X0 - alternating sets with press 1.5mins rest between each

105lbs 2x5

Tempo - 3010 55lbs x12


Olys

Did lots of stuff working up to 109lbs, working on my power snatch form mostly, but some powercleans and clean and snatch hang highpulls too. Time to get back to basics and relearn it.

Damn shoulders, traps and forearms were exhausted and pumped like a balloon!

Some idiot asked which bodypart does Snatches hit....
 
Good shit like always man,
like you said before, its funny how you can close grip so much more, but i can pushpress more :)
Anyhow...keep em coming
 
here is the thing, pushpresses nail my triceps much harder than closegrip bench, where I feel more pecs :)
I have military pressed 175lbs x2 with no leg drive many months, ago, but I have pretty much lost all that strength. You have to press to get stronger in the press, benching etc doesn't seem to transfer.

Damn triceps are pretty sore too, it's because the legs do the work at the bottom and the triceps work harder at the top, since the weights are much heavier than normal presses. Right near the armpits.

Also my serratus are pretty sore too. Not sure from what though

here are my ugly powersnatch practises from yesterday :)
Much work to do, I tried popping my hips more forward to meat the bar, but I don't think that's how they are done. Need to get my legs more involved. It's basicly like a fast squat

right click and save
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PowerSnatchPractise89_11Dec03.mpg
 
you have been neglecting the pushpress and OHP, add them in when you get a chance at least the push press. They blast my tris very hard so don't worry about it, good progress the powercleans although rough were decenltly fast
 
powersnatch you mean? :)

strange I've been at 208lbs for quite some time, not exactly lean mind you.
so I started this new training cycle, much shorter workouts, some slower eccentrics, iso holds, bands etc, plus I've been doing tempo sprints to help me lean up and for speed work conditioning. I'm eating slightly less, and I am getting leaner slowly which was my goal to get leaner and lighter, while getting stronger and more powerful.

But the strange thing is my bodyweight jumped up to 96kg after the 4week deload period, and is now sliding up to 97kg or 213lbs at the 8 week mark. Hmm at this rate 100kg 220lbs maybe just around the corner.. of which I'm not sure is a good or bad thing :)

one main thing I added to my diet was milk and breakfast cereal which I have not eaten in the previous 2 years, mostly with lactose free milk. Maybe this is it... :)
 
220's a good weight, with your frame you'd look good (assuming you keep the same bf you have now)

looking powerful! :)
 
thanks

I hope to be leaner though :)

The longer distance type sprints ( not at 100% intensity though) should help. I know 200 to 400m sprints really accelerate fat loss. Just once a week is enough.
 
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Well power to weight ratio will come latter, I'm just building up a base at the moment, after all I only have just over 2 years of training under my belt.

All the extra muscle will increase the width of the base, so I'll eventually have a taller pyramid :)

anyway today marks the start of a new cool training cycle. I have may ideas to try, and a new structure and framework to fleshout
I can just feel that the gains are just gonna be much more consistant from now on.
I'm finally getting a handle on programming and organisation of training means. Much less guesswork now.

gonna spend this morning planning everything out hopefully -
 
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Ahh still to fuzzy and complicated. Think I'll just contining training as I have and spend more time sorting things out later.

Ahh in in perfect world, you can do eveyrthing you want and when you want to, but it ain't so - work and eveyrthing just gets in the way

also there is a muscle in my right foot arch that is inflamed for some unknown reason, makes it hard to walk let alone do anything else. Not sure if I can even train today! :(
 
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Sunday 14th November - Week 9 - Hypertrophy - Day 1 - Lower Squat - Afternoon

Pretty average workout, felt slightly flat, but CNS was OK.

As you know my foot was hurting, some msucle on the bottom of it is inflamed for some unknown reason. It just flared up out of nowhere. I wasn't sure I could do my workout at all, but I went to the gym and it felt ok after warmup.

This week's aim is Hypertrophy.

Workout Rating - 7/10
Workout time - just over 1 hour 15mins


Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, hang powerclean, snatch grip BN press

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8

Bulgarian SplitSquat ISO hold - 50secs each leg.

No ankle jumps for obvious reason :)


MidThigh Hang PowerSnatch

Warmups - Shoulder Dislocates with wooden staff,
Used bar for some Slow Snatches, BN snatch presses, Overhead squats and some powersnatches
65lbs 2x5

Rest - 3 mins

89lbs 4x6, slight pause on the first 3 sets
1x5, slightly deeper dip

I didn't do these at max speed and effort, just used enough force to get to bar going up at a decent speed and height. Dipped down to Powerclean depth
to rack. Tried to keep bar close to body and pulling the bar straight as possible.
Well first set was crappy form wise, but the last few reps got better.
On the 4th set I pressed up into the bar as I racked it, rotating elbows outwards and back, like how your supposed to do it, and thus arms were much straighter and lockout way stronger. That set started to look more like the real deal :)
5th set I tried to dip deeper for the rack, but my lack of shoulder flexibility made it tough to balance.

Even though the weight wasn't heavy, and I could shoot it up no problems, it did feel heavy in my hands. I guess the lack of pullling work is to blame.
Huge pump in my traps and shoulders!


Full Olympic Back Squats - RAW in Oly Shoes

Warmup sets - resting 2mins
Bar x9, 95lbs x5, 135lbs x6
Tempo 5050 rest - 3 mins

185lbs 2x5

Man the slow tempo squats were a real killer! I almost passed out :)
Killer pump in the VMO, erectors and glutes, hammies really felt it in the lower half too, but they don't seem to get pumped.
2 sets is enough! 50secs a set...


Bits and Pieces
rest - 2mins

GluteHam Raise on Incline Situp Board
Tempo 2010 2x6 - using hand to help

Single Leg Back Extensions
Tempo 3030 BWx12, 6 each leg.

Supported Hanging Leg Raise Extensions to Horizontal
Tempo 2020 BWx10

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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My Mid Thigh Hnag powersnatches from today

First set from the side - I started getting better, the last 2 reps were best
I focused on trying to pull in a straight line closer to body

right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MTHangPowerSnatch89x6_Side_Set1_14Dec03.mpg

Clips of the 2nd and 4th sets
The 2nd set, you can see my arm bending in the catch, whereas in the 4th set, I started to press into the bar in the catch, plus rotate the elbows outwards and back, and that made the lockout so much stronger
Just have to rember to do that from now on.

right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MTHangPowerSnatch89x6_Set2+4_14Dec03.mpg
 
I had a chat with the owner of the gym today, and he ok'ed me to bring in my proper oly weightlifting bar for my own use. Storing it at the gym will be a problem, I don't want the other members to abuse the bar!
Anyway it is pretty expensive, I will probbaly get an ELieko Training bar. The main differences to a normal oly bar -

1) knurling is smoother
2) no centre knurling - good for cleans :)
3) slightly smaller diameter - 28mm vs 30mm, good for hookgrip with snatches!
4) has needle bearings in the sleeves, super smooth rotation - you can very easliy get the the bar spinning when its on the floor with plates with gentle prod of the foot! A must for easy racking etc
5) weighs 20kg or 44lbs vs 45lbs
6) Plus being an Eleiko its all calibrated, balanced, and strong etc

Although I may end up getting a cheaper locally made alternative :)
 
Tuesday 16th December - Hypertrophy - Week 9 - Day 2 - Upper Body 1 - Late Afternoon

Probbaly wodnering why I'm doing all this slow stuff, well partly for hypertrophy reason - stress the muscular and energy systems, which also gives the CNS are break due to the lighter loads and slow speeds.
And my CNS sure needs it!
Next week I'll be back into strength and then power after that.


Workout time - 45 mins
Workout rating - 8/10


14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 6 secs each on the way down then x8
Pushups on bench - 3 static holds for 6secs each on the way down then x5,
each of these with 5 sec lockout hold before starting the set 95x5, 135lbs x6

Tempo - 2010 - alternating sets with rows 1.5 to 2.5 mins rest between each

185lbs 2x5 - 3 sec lockout hold at start of each set

Tempo 5050
135lbs 2x5

Ouch 135lb sets a killer!

Rows
- alternating sets with bench 1.5 to 2 mins rest between each

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 6 secs each then x5, 35lbs x5,

Tempo 5050
50lbs x5 - too light
60lbs x5

Really hammered my core, the slow tempo!
Grip was starting to feel it too!

Elbows out Single Arm Dumbell Rows
Tempo - 5050 50lbs 2x5


Bits and Pieces

30 degree Incline Dumbell Side raises - face down
Tempo - 3030 rest - 2mins 5kg 2x8

Dumbell Drop Catch Single arm Bent over Laterals
Tempo - X0X0 rest - 1min
3kg 2x10

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 2010 4kg x20

Low Pulley L-Flyes
Tempo - 2010 5lbs x8
 
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get some trpas and you'll be all set, Actually your lats look much thicker than before and more in proportion to your whole body. Good job bro, cut up in when you think your ready
 
Traps have gotten much bigger than before, but they don't stick up in those poses for some reason. They also get thicker from the side, rather than go up, but they do up a lttle bit higher now.

erectors have gotten much larger as well, can't really see it though.
 
Erector can only get so wide cause the way they insert into iliolumbar ligament and tendon, but they can get thick as hell.

good job all around
 
Thursday 18th November - Week 9 - Hypertrophy - Day 3 - Whole Body - Afternoon

Good workout, productive and interesting
And I just know my posterior chain is gonna be one sore mofo tommorrow!
Feeling slightly stronger than last week already.
Combined my 2nd upper bodyworkout.

Workout Rating - 8/10
Workout time - 1.5 hours


Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - Hang slow cleanpull, military press, oly goodmorning, hang powerclean, snatch grip BN press

Rest - 30secs alternating between each exercise. 1min between pairs.

Twisting Back Extensions x8, +5kg 2x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +5kg 2x8

Low Ankle Jumps - 3 x10secs
Romanian Deadlift Bottom position ISO hold - 40lbs x50secs


Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few sets of Hnag Powercleans, powerjerks, SplitjerksHang PowerSnatches, FullSnatches, and Overhead squats complexes
Powerclean + PowerJerk + SplitJerk - 89lbs, 109lbs, 129lbs, 155lbs

Rest - 2 to 3 mins Hookgrip on Clean
Powerclean + PowerJerk + 2xSplitJerks - 155lbs x 4 sets

Interesting, the first hang powerclean I did with bar shot up like a bullet, must be due to the RDL ISO hold...hmm static dynamic..gives me an idea to use for the power phase :)

Been a while since I did PowerJerks with a decent load, and so form was iffy all round on the jerks, but got much better on the later sets. Upperbody felt stronger - 155lbs felt pretty "light" on my chesta nd lowering back down after each jerk. Improved fitness from the sprints made the mutiple jerks much easier.


SnatchGrip Deadlift Pulls onto Toes with a Shrug

Tempo 4351 rest - 3 mins HookGrip - hand 3 inches outside outer rings

155lbs 3x3 - 3 sec ISO hold one inch off the floor after first rep.

Snatch start position, 4 secs up using same form as a snatch pull with knee rebend, 1 second shrug hold on toes, lowered in 5 secs, pushing hips back (shins more vertical), 3 sec pause at bottom to reset Hookgrip, then 3 sec ISO hold an inch of the floor before going back up.

needless to say my forearms/grip was hammered!
Lats certainly felt it on the way down, but not in my hammies, but I can feel em hurting now...


Military Press in Oly Shoes

Warmups - Bar x 10, 75lbs x5
Tempo - 5251 - alternating sets with Chins 1.5mins rest between each

105lbs 2x5

Ouch...


Shoulder Width Chins

Tempo 5051 - alternating sets with Press 1.5mins rest between each

3 inch Square Bar - FullGrip thumbs around bar - BW x2 singles


Bits and Pieces
rest - 2mins

Bulgarian SplitSquat
Tempo 4050 40lbs in Dumbells 2x5 - Oh the pain! My VMO nearly cramped up!

Reverse Back Extensions
Tempo 1010 Spread Eagle BW x12
Tempo 3031 Normal BWx6 - slow tempo gave a nice stretching effect on the way up.


Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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CoolColJ said:

needless to say my forearms/grip was hammered!
Lats certainly felt it on the way down, but not in my hammies, but I can feel em hurting now...

Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
Click to expand...


lol, Nice man, you gonna be hurting from this one :)
 
delldell2 said:
Your tempos are getting interesting. What is your reasoning for using extended concentrics and your other tempos?

Have you seen this article? http://www.stud.ntnu.no/studorg/styrke/program/v47_ecc.html

I tried doing reverse lunges with a 33x tempo and they killed my glutes, hamstrings, and quads worse than anything ever. Only 2x8 also.
Click to expand...

Slow tempos just for this week - for hypertrophy, and strength in a different way from the hypertrophy and strnegth you get from heavy weights and fast stuff.
What I have found is that when you get stronger from slow stuff, it makes holding things feel lighter, and maintaining loaded postural/body positions stances etc much easier. It goes back to the SAID principle. If you get stronger from slow movements, then you will feel stronger in similar situations and vice versa with faster stuff. The fast stuff doesn't help nearly as much with carrying stuff around and say pushing against someone for example. Anyway I can feel the difference already

I'm talking about concentric speeds BTW, eccentric speeds are something different all together. Its very hard to mainatin a slow concentric - at least for me :)
When you hit the sticking point - ouch!!!!

Anyway its a good idea to periodise lifting speeds. If you have read CT's various post on Conjugate Periodisation, you can see he advocates similar things. As does Poliquin - in fact he used 5050 tempo squats to beef up Jud Logan's powerclean from 400 to 440lbs in 21 weeks, and his VJ went up 3 inches too even though he gained 5lbs.
Also as I mentioned before, I'm doing this slower stuff to give my CNS a break with lighter weights and off course slower speeds.
The slow stuff taxes the muscular and energy systems much more than the CNS. As long as you don't go near failure.

Assistant lifts done slower is not a bad way to go.
Also when you go slower, you tend to target the synergists and smaller muscles used in the exercise. And my theory is that when you go slower, you spread the load more evenly on the muscles used, even if the overall tension is lower. I think when one goes fast, the stronger muscles generate the lions share of the force.
So my thinking is by going slower you can hit the weakpoints in the movement better - just my theory though :)
But so far it has proved to be correct from what I can see and notice



I'm surpringly not as sore as I thought I would be, but still sore, whole body :)
back and glutes are aching the most.
 
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I guess the this 1 week Hypertrophy cycle worked because I have hit 98kg 215lbs straight out of bed the past 2 mornings, up from 96-97kg a week or so ago. I'll see if it stablises over the course of this week, where I switch over to strength work and make this extra bodywieght functional :)
 
Sunday 14th November - Week 10 - Strength - Day 1 - Lower Squat - Afternoon

Good workout overall, stomach was a bit full when I started though.

This week's target is Maximal Strength

Workout Rating - 8/10
Workout time - Not sure ?


Warmup+ CoreWork+Plyos

Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean+powerjerk, full squat press

Rest - 30secs alternating between each exercise. 1min between pairs.

1) Back Extensions x8, With a twist to each side after rep 3 +5kg x10
2) Incline situps with Russian twists to each side at the top - arms held outstretched x8, +5kg x8

Low Ankle Jumps 3x10secs

Romanian Deadlift bottom position ISO hold - 40lbs x 1min


MidThigh Paused Hang PowerSnatch

Warmups - Shoulder Dislocates with wooden staff + some overhead squats
Bar for some Slow Snatches, BN snatch presses, Overhead squats and some Hang powersnatches
Midthigh Hang PowerSnatches Bar 2x3, 75lbs x3

Rest - 2 mins

Hookgrip on first rep
109lbs 4x2, 3 sec pause on each rep at mid thigh

High Hang Squat Snatch Bar x3

Form is getting better here, used a slightly wider grip than normal. Hard to hold with hookgrip tough, but made it much easier to dip down with it.
Squat snatches with bar felt good, perfect form as well as far as I could tell.
Flexibility improving all round

Full Olympic Back Squats - RAW in Oly Shoes

Warmup sets - resting 2mins
Bar x6, 95lbs x5, 135lbs x6
Tempo 10X0 rest - 3 mins

275lbs x3

Resting 1.5 to 2mins - 335lbs x 8 singles, failed on 9th single
stripped bar down to 135lbs and squatted it back up from the pins

Tempo 43X0 - Rest 30secs - 165lbs 4x3

Singles were heavy, but heavy in a good way, I felt in control of the weight and form was good. Just controlled it down and powered it up.
Squats felt very hippy today, mostly glutes as far as I could tell, no erector action either like normal. So form may have changed.
9th single just lost steam at the sticking point. Goal is to get 10 singles with 1.5 minutes rest between each.


Bits and Pieces
Alternating between each, rest - 1.5mins

GluteHam Raise on Incline Situp Board
Tempo 30X0 2x6 - using hand to help

Supported Hanging Leg Raise Extensions to Horizontal
Tempo 2010 BW 3x10 - using same leg stance as squat

------
then
Single Leg Back Extensions
Tempo 20X0 BW 2x20, 10 each leg.


Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
 
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Well I'm thinking about getting a bar for home, some stands, and a flat bench, and some spotter type racks, some cheaper bumpers just a few of the lighter plates for height, and regular plates.

I don't have much space for a platform or power rack - so I'll just do simple stuff at home like light power olys and high pulls, pulls, snatch/clean deadlifts, presses, rows etc . No room to jerk though, but power jerks I can do.

and then go to a proper oly gym - 2 days a week. It is further away though than my current regular gym, But at least I can drop the weights anytime I want to, use nice Elieko sets and maybe even get tips and coaching.

Sometimws I just wanna go downstairs and train, without leaving home - sigh
 
No, I don't think I want to max out yet, not until I can nail 405lbs :)


I think once I can hit 5 reps with 335lbs then I'll try it.
 
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