Creation of an Explosive Mofo - My Training Journal :)

[leatherface]

Sweet thanks, ill have to try some of those here in the next couple weeks

 

[delldell2]

How are those db cuban snatch raises any different than doing cuban presses with a barbell? Maybe post a clip?

 

[coolcolj]

it's like doing a "slow" snatch with dumbells, but no leg involvement

 

[Tagio]

i'm trying those today. sounds like exactly the kind of thing i need to strengthen my overhead support abilities

 

[coolcolj]

Umm it won't help that!

it's for making your external rotors and traps stronger. basicly balance the effects of benching. You don't use heavy weights, just like most cuff exercises.

Do presses, push presses, overhead holds and shrugs etc for overhead support strength

 

[Tagio]

traps and external rotators contract isometrically to hold the arms way back there though (bottom of overhead squat for instance), right?

 

[coolcolj]

The loads are too small to have an effect here IMO

your better off with some sort of pressing, prehaps single arm dumbells, which have more balance factored in.
Hmmm might have to start doing those too

 

[Tagio]

hmm interesting. Yeah I'm already pushing my barbell overhead press strength as fast as I can but single arm work or maybe just single arm overhead holds might be a good addition. back at school we have 5lb plastic plates with the same diameter as normal bumpers so I can do 1-arm barbell snatches+holds but no such equipment while I'm at home.

 

[coolcolj]

remeber when your snatching or overhead squatting your actually pressing into the bar and rotating the elbows back, not just holding it above. This was something I never used to do, and that held me back for a long time!

 

[coolcolj]

Wednesday 7th January - Week 12 - Speed Strength - Day 3 -Olys and Pulls - Afternoon

Slightly sore from last session, but a good session overall

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, snatch grip BN press, hang powerclean and powerjerks for a few

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

Back Extensions x8, Twisting Back Extensions +10lbs 2x10
Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs 2x8

Ankle Jumps - Low 3x10secs, High 3x5

Bulgarian SplitSquat ISO hold - BW x 1min
damn was this painful!

Olys

Warmups - Shoulder Dislocates with wooden staff,
Used bar for a few warmup stuff
rest - 1min or so
Hang Powerclean + frontsquat + 2 low SplitJerks - 45lbs x 3
Powerclean + Frontsquat+ 2 SplitJerks - 89lbs
Powerclean + Frontsquat+ SplitJerk - 89lbs, 109lbs 129lbs, 155lbs, 175lbs

Rest - 1.5 to 2mins Hookgrip on Clean
Powerclean + SplitJerk - 195lbs x 5 singles - all good!

frontsquats done fairly quickly - holding onto bar
Powerclean and 3 frontsquats - 195lbs
Powerclean and 1 frontsquats - 195lbs - dumped at bottom
Powerclean and 3 frontsquats - 195lbs

Felt pretty good all round, 195 is starting to feel heavier.
Dumped the 2nd set of frontsquats, went forward at the bottom
All frontsquats made me start to black out slightly. Guess I must be rounding, upperback strength needs work. No problems for legs however.


Snatch HighPull + eccentric RDL - complexed with Jumping Boxsquats

Warmups - SnatchPull + Eccentric RDL 155lbs x 1
rest - 1min between each

HookGrip - reset on each Snatch Pull rep - Pulled to Shoulder height
Snatch HighPull + 2 sec Eccentric RDL - 175lbs 4x2

complexed with -
Jumping Boxsquats on flat bench - 25lbs 4x3


Snatch Stuff

Did various complexed stuff - hang powersnatch, behind the jerk, overhead squats, drop snatch - Bar x 2sets, 65lbs, 89lbs --> found this one harder to balance again on the drop snatches

SnatchGrip Behind the PushPress - rest 1min
105lbs 3x5
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.


Remedial

Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs 2x10

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