Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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!

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not really all that sore either from the longer eccentrics. Which is cool.

 

[coolcolj]

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

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

 

[coolcolj]

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

 

[coolcolj]

Clips from today

Right click and save on each clip to avoid errors!

http://www.members.optushome.com.au/coolcolj2/Movies/18Nov03/

 

[coolcolj]

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

 

[Tagio]

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

 

[Lord_Suston]

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

 

[coolcolj]

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
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.

 

[sinjinsmythe33]

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.

 

[coolcolj]

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.

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

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