Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Tuesday 30th December - Strength Speed - Week 11 - Day 2 - Whole Body - Late Afternoon

Only got 6 hours sleep last night, but I didn't feel too bad. Anyway yesterday I would have done this workout, but as I mentioned before CNS was smacked and everything felt heavy, well no such problem today. What a difference a day makes, even with 6 hours of sleep!

I shoved squat into this workout, because of the Christmas day disruptions. either I do it today or not at all this week. Not ideal but what can you do?

used weights in 70-75% area on the main lifts today - working on strength speed.

I hope to do some tempo sprints later tonight.

Workout time - 1.5 hours
Workout rating - 8/10

14inch Grip BenchPress

Warmups - 14inch grip Bar - 3 static holds for 10 secs each on the way down then x8
Pushups on bench - 3 static holds for 10 secs each on the way up then x5,
5 sec lockout hold before starting the set 95x6,
5 sec lockout hold before starting the set 135x6
5 sec lockout hold before starting the set 175x3

Tempo - 20X0 Rest - Alternating with rows 1.5 mins between each
205lbs x1, 225lbs x3 (one rep from failure)

Tempo 30X0 - 185lbs 4x3

While my PR on this is 225x4, that was done quite fast with a slight bounce on the chest. Today I controlled the weight more on the way down and if I pushed it would have gotten 4 reps, the 4th one would be real slow though.
So hard to relate to my old PR, but I think I'm stronger since then.
Plus the longer static holds would have tired me a bit more.

Rows

ReverseGrip Single Arm Dumbell Rows
warmup - 6kg - 3 position iso hold for 10 secs each then x5, 35lbs x5, 55lbsx5, 75lbs x3

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

80lbs 4x3

pretty damn fast and not too hard.

45 degree Chest Supprted Rows - Palms down grip
Warmup - x5, 45x3, 90x1

Tempo - 30X0 90lbs x3, x5



Bits and pieces

alternated sets between each - resting about a min, then squats were done with 1.5 to 2 mins rest

Full Squats - RAW - In Chucks
Warmups - Bar x8, 95x5, 115x3, 135x5, 185x5, 225x3
Tempo - 30X0

245lbs 4x3

left erector felt stiff, must have strained it from frontsquats 2 days ago when I rounded with 245lbs. Squats felt strange today - I miss having the ab and lower back work I normally do first to warmup my core.
And it makes me realise how crappy Chucks are vs my Oly shoes - mushy!

Press
Warmups - Bar x8, Pushpress 95x5
Tempo - 30X0
Military press 95lbsx5, 115lbs 2x3

Shoulder Width Chins
Tempo 30X0
3 inch Square Bar - FullGrip thumbs around bar - BW 2x3

Dumbell Bent Arm Cuban Snatch Raise
Tempo - 30X0
5kg x15

Low Pulley L-Flyes on Free Motion Machine
Tempo - 30X0
15lbs x10, 20lbs x5

Reverse Back Extensions
Tempo - 30X0
BWx12

Shoulder Dislocates with wooden staff - using snatch grip to stretch out pecs and shoulders

 

[coolcolj]

Arghhh just realised that my gym is gonna be shut on New Years day!!! That throws a spanner in the works, was gonna have a nice power snatch and pulls session that day

What to do? Maybe I might hop down to shops tommorrow and pickup a cheap oly bar and some floor stock bumper plates and some regular plates...plus some WD40 to get the sleeves super slippery spinning...

guess I won't be sprinting tonight to leave my options open.

 

[coolcolj]

1st January 2004

Thursday 1st January - Week 11 - Day 3 - BBall - Late Afternoon

Yah 2004

Anyway today I played a bit of BBall for 40mins. Basicly just a casual shootaround with friends. Man am I rusty as hell, felt a bit uncordinated, but my skills were surprisingly still there.

 

[coolcolj]

Saturday 3rd January - Week 12 - Speed Strength - Day 1 - Lower Squat - Afternoon

I normally don't like to workout on Saturdays as work in the morning tires me out. But today I felt raring to go to the gym, so I obliged, and it was a good one
Speed strength week, although I did do some heavy squat singles for the complexing - I felt fine. Tweaked myself a bit though...read on

Post some clips later

Workout Rating - 9/10
Workout time - 1 Hour 40mins

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 for a few, full squat press, Hang powersnatch for a few

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

1) Back Extensions x8, With a twist to each side after rep 3 +10lbs x11
2) Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Low Ankle Jumps 3x10secs
High ankle Jumps 2x10

Arched back Good Morning ISO hold - 45lbs x 1min ---> brutal! Abs and erectors fried.


Snatches

Warmups - Shoulder Dislocates with wooden staff + some overhead squats
Bar x 3 BN snatch presses+ 3 Overhead squats,

MidThigh Hang powersnatch Bar x3, 65lbs x3, 89lbs x3, 109lbs x2
Rest - 1.5 to 2 mins

Hookgrip on some sets
119lbs 5x2

High Hang Squat Snatch Bar x3, 89lbs x3, 89x3 --> Miss on last rep.
89lbs x4 --> miss on first rep

Well my shoulder were working overtime on the powersnatches locking out the bar. I didn't get a handle on this until the 3rd set. The wide grip makes it harder, once I narrowed the grip an inch or so in each side, it felt much stronger. Guess I'll have to start doing snatch grip behind the neck push presses. Big pump in my delts and traps from supporting the bar.
Tweaked my left hip/hammie tie in on the 2nd set when I racked the bar - need better warmup.

Squat snatches felt strange, I think I'm sitting too far back or the stance was narrower than normal, balance was iffy and I dumped a few reps. Feet were really angled out a lot.


Full Olympic Back Squats - RAW in Oly Shoes - Compelxed with Jumpsquats

Warmup sets - resting 2mins
Bar x5, 135lbs x5, 185x5, 3 jumps, 225x5, 3 jumps
Tempo 10X0 rest - 3 mins

275lbs x3

340lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 3mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x1, rest 1min, Jumpsquats 25lbs x4, rest 2mins
345lbs x2 singles resting 1.5mins between each.

Cleangrip full Frontsquats - 135x5, rest 1min, 185x5

Well 345lbs felt pretty good, went up pretty quickly, my old 1RM. By the way things felt it would seem my lower back might be the week link, not sure.
Getting stronger, considering I'm not fresh when I did em and form was good.
Jumspquats were done with very shallow dip, bouncey and reactive.
Front squats felt better this week


Bits and Pieces

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

Reverse Back Extensions
Tempo 1010 BW x12,

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

 

[coolcolj]

Clips from today

Right click on each link and save before watching to avoid errors!

Mid thigh hang powersnatches
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_MidTHangPowerSnatch119_5x2_3Jan04.mpg

squatsnatches - needs work
Hear the bar squeak when I roll it back? Ugh no spin! And bent too!!!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HighHangSquatSnatch89x3-x4_3Jan04.mpg

Squat singles
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlySquats345_Singles_3Jan04.mpg

 

[Tagio]

yikes, flexibility's not quite there for the squat snatches. I can just barely overhead squat the bar so I guess I shouldn't talk

are you sure your toes should be pointed out that much on the catch for the squat snatches? it looks like your knees are pointed more forward and there's some tension there.

 

[coolcolj]

shoulder flexibility is fine I can rotate the bar all the way around with my snatch grip. But something felt strange today - I guess I'm doing them differently from 2 weeks ago, where it felty pretty good with just the bar. Today when I started with the bar it felt odd.

Some olylifters turn the feet quite a bit, I normally don't, so something strange happened today

Well my knees always go well forward, it's just how my body is put together.

I normally use a much wider stance I think, not sure. That maybe it.

BTW you can hear the bar squeak when I move it back to position...ugh no spin in sleeves!! That makes snatching so much harder

 

[Tagio]

hmm interesting. I'm sure it'll all fall into place very soon

that sucks about the bar. the bars at the gym in my town are all old but for some reason they're all super oiled and turn perfectly. also i can drop the weights off in the corner and no one notices. it's nice.

 

[coolcolj]

Bars are bent too...
That's why I'm so tempted to have my own bar, well I guess I should train at the proper oly gym soon, and use my current gym for strength work

About the knees - look at Pisarenko's

 

[Tagio]

yeah i didn't mean they were too far forward (that seems to happen to almost everyone in the full snatch) - i meant they were going in a different direction than your toes were pointed. that always hurts when I do it.