Please Scroll Down to See Forums Below 
Lord_Suston
New member
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
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
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...
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...
Lord_Suston
New member
Leaness=diet and cardio, but effectiveness = BW ratio to power, as long as you progress keep doing what works
coolcolj
New member
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 -
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 -
Last edited:
Lord_Suston
New member
nice, shoot me a pm when you get all things set. Good luck
coolcolj
New member
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!
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!
Last edited:
coolcolj
New member
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
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
Last edited:
coolcolj
New member
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
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
Similar threads
