Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Clip from today

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


Powerclean and splitjerks - first single is 175lbs (with a frontsquat) and then rest are 195lbs
http://www.members.optushome.com.au...rClean+SplitJerks_175+195_5Singles_7Jan04.mpg

form is getting better overall, but rear foot still turned out. I think it's the camera nagle but it makes iyt look like my feet angle out more than they really do.

Would have liked to filmed my snatch pulls, but no memory left

 

[kiloamp]

CCJ,

Nice form on the jerk.

 

[coolcolj]

Thanks, definitely felt a lot more stable

Jerk is one of those funny lifts, it never feels like your gonna make it, but you do

 

[coolcolj]

BTW - on that day , when I was doing the jumping boxsquats with 25lbs on my back, my head almost touched the roof!
within 3 or inches of it. granted the roof is not that high, about 6 inches above the top of the powerrack. But considering the load on my back and the fact I sit on a bench from a static start and the bench dulls the stretch reflex on the rest of the reps, plus done in olys shoes (which are heavy and heel raised) I was surprised.
I'm gonna try and touch my head on the roof ,and once that is done, I'll up the load to 35lbs and try again

 

[coolcolj]

Friday 9th January - Week 12 - Speed Strength - Day 4 - BBall - Afternoon

Workout time - 30 mins

Found a school 5mins from home that has a court. Ring is crap, but court has nice clean tennis court surface, fence around with hedges. Nicely secluded. No one plays here, so I can do what I want and wear what I want - LOL

I just practised moves and shots, and jump around abit. Felt a bit clumsy, but its coming back fast, guess there is a motor memory of sorts
BBall felt so damn light in my hands. I can play it like yo-yo.
Some suited guy was snooping around though for a few minutes...

Its time to get athletic and explosive. I need to shed 25lbs of blubber and take myself to the next level. Definitely have enough muscle mass for my needs.
Just need to figure a way to do sprints, weights and do some Bball all in a week without tiring myself for work.

 

[leatherface]

Nice Gotta love bball. So how do you plan on shedding these 25lbs, and how soon?

 

[delldell2]

You should post a video of you dunking.

It depends how much you want to ball. Lift 4 days, run twice with tempo on sunday, ball whenever.

 

[guldukat]

Its time to get athletic and explosive. I need to shed 25lbs of blubber and take myself to the next level. Definitely have enough muscle mass for my needs.
Just need to figure a way to do sprints, weights and do some Bball all in a week without tiring myself for work.

Hmm...

What kind of diet do you plan to use? How fast do you want to drop the 25 lbs.?

I know you'll figure it out. You've had a good handle on what you were doing since...a long time ago I can't say anything you don't already know, just to keep that fat loss nice and slow. The sprints will probably take care of most of that, assuming a VERY moderate caloric deficit.

 

[coolcolj]

Well I'm going to let it come down slow. It may well take a whole year, but it will come down eventually

Well I'll eliminate the things that caused me to put it on in the first place, chocolate and starchy carbs. Apart from those I'm not going to restrict calories, just be more mindful. Drink more water as well, they really helps.
Don't forget I have managed to lose a lot of fat in the past, so I have done it before

basicly just up the calorie expenditure.

 

[coolcolj]

Sunday 11th January - Strength - Week 13 - Day 1 - Squat - Afternoon

Ok workout, didn't feel that strong today.
A bit too long.

Workout Rating - 8/10
Workout time - just over 2 hours


Warmup+ CoreWork+Plyos

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

Back Extensions x8, +10lbs x8
Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Low ankle jumps - 3 x10secs

Romanian Deadlift ISO Hold - 45lbs x 1min


Mid Thigh Hang Power Snatch

Warmups - A few sets with the bar of various stuff

Rest - 1.5 mins

75lbs x4, x3, 89x3, 109lbs 2x2, 119lbs x2, 129lbs x1 + 1 miss dumped.

Powersnatches from mid thigh, felt really bad today, lacked zip and form was horrible. I think I will stop doing these for a while, my body just can't get into the right positions to do it justice.


Full Olympic Back Squats - RAW

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

Tempo 10X0 rest - 3 mins.
275lbs x3 - 3 sec pause at the bottom of last rep talking to someone
315lbs x4.5 - dumped the 5th rep, I had it, but lost concentration and all power

Rest 2 mins
Tempo 82X0 - 255lbs 3x2 - 8 sec down, 2 sec pause, explode up

Pain!

Full Front Squats -CleanGrip
Warmups - 135x5
rest - 1min tempo 11X0

175x3, 195x3, 205x3 - slight pause at the bottom of each rep.

I moved the bar onto my delts, and that seem to cure my blackouts.
Felt a lot more natural today.


Bits and Pieces
rest - 1min

Bulgarian Split Squats
Tempo 20X0 +50lbs in dumbells 1x8 each leg.

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

Reverse Back Extensions
Tempo 2010 1x12

Standing Low Pulley L-Flyes on Free Motion machine
No rest - alternating sides
10lbs x10, 20lbs x5, 10lbs x10


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