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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Thursday 22nd January - Week 14 - Strength Speed - Day 3 - Olys and Pulls - Afternoon
Another long session. Pretty average. Ho hum
Workout Rating - 7/10
Workout time - 1 Hour 55mins
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.
1)Back Extensions x8, Twisting Back Extensions +10lbs x10
2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Ankle Jumps - Low 3x10secs, high 3x5
Bulgarian SplitSquat ISO hold - BW x 30 secs
Olys
Warmups - Used bar for a few warmup stuff
rest - 1min or so
Hang cleanpull +Hang Powerclean + frontsquat + 2 PowerJerks + 2 SplitJerks - 45lbs x2
Rest - 3mins Hookgrip on Clean
CleanPull+ Powerclean + Frontsquat+ 2 PowerJerks+2 SplitJerks - 89lbs x 2sets, 109lbs, 129lbs
CleanPull + Powerclean + PowerJerk + 2 SplitJerks - 155lbs x 2sets
CleanPull + Powerclean + PowerJerk + SplitJerks - 175lbs x 5 sets
Power jerks was mostly ok, but SplitJerk was really bad. Sigh...
4 Stage CleanPull
1. Clean Dead from floor to knee height, return bar to floor
2. Clean Dead Pull from floor shug onto toes, return bar to knee height
3. Clean pull from knee height to full extension, return bar to floor
4. Clean pull from floor to full extension
Warmups - 196lbs
rest - 2mins HookGrip on all sets
243lbs x 4 sets
Weight felt ok, couldn't really power it up though. I don't do these as well as the snatch grip version, something about the narrow grip stuffs me up.
Bits and Pieces
SnatchGrip Behind the Neck PushPress
Warmup - Fullsquat Snatch press 45x8, SnatchGrip Behind the Neck PushPress 95x5, 115x5, Frontsquat 95x5
Tempo 20X1 rest 1min
125lbs 4x3 - 5second lockout hold on last rep of each set
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.
Full Olysquats - RAW
Tempo 10X0 Rest - 1min
125lbs x5, 185lbs 2x5
Reverse Back Extensions
Tempo 1010 BW x10
Full Squat ISO hold
BW x 1.5 mins
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
Another long session. Pretty average. Ho hum
Workout Rating - 7/10
Workout time - 1 Hour 55mins
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.
1)Back Extensions x8, Twisting Back Extensions +10lbs x10
2)Incline situps with Russian twists to each side at the top - arms held outstretched x8, +10lbs x8
Ankle Jumps - Low 3x10secs, high 3x5
Bulgarian SplitSquat ISO hold - BW x 30 secs
Olys
Warmups - Used bar for a few warmup stuff
rest - 1min or so
Hang cleanpull +Hang Powerclean + frontsquat + 2 PowerJerks + 2 SplitJerks - 45lbs x2
Rest - 3mins Hookgrip on Clean
CleanPull+ Powerclean + Frontsquat+ 2 PowerJerks+2 SplitJerks - 89lbs x 2sets, 109lbs, 129lbs
CleanPull + Powerclean + PowerJerk + 2 SplitJerks - 155lbs x 2sets
CleanPull + Powerclean + PowerJerk + SplitJerks - 175lbs x 5 sets
Power jerks was mostly ok, but SplitJerk was really bad. Sigh...
4 Stage CleanPull
1. Clean Dead from floor to knee height, return bar to floor
2. Clean Dead Pull from floor shug onto toes, return bar to knee height
3. Clean pull from knee height to full extension, return bar to floor
4. Clean pull from floor to full extension
Warmups - 196lbs
rest - 2mins HookGrip on all sets
243lbs x 4 sets
Weight felt ok, couldn't really power it up though. I don't do these as well as the snatch grip version, something about the narrow grip stuffs me up.
Bits and Pieces
SnatchGrip Behind the Neck PushPress
Warmup - Fullsquat Snatch press 45x8, SnatchGrip Behind the Neck PushPress 95x5, 115x5, Frontsquat 95x5
Tempo 20X1 rest 1min
125lbs 4x3 - 5second lockout hold on last rep of each set
Lowered under control till halfway down and the dropped on traps, bending legs to absorb shock - reset after each rep.
Full Olysquats - RAW
Tempo 10X0 Rest - 1min
125lbs x5, 185lbs 2x5
Reverse Back Extensions
Tempo 1010 BW x10
Full Squat ISO hold
BW x 1.5 mins
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
Clips from today
Right click on each clip and save before watching to avoid errors!
Powerclean + PowerJerk + splitjerk, one of the better singles from today with 175lbs. Powerjerk form is much improved from before, no longer jumping forward, bar goes staright up. But I still can't get my torso forward enough to have the bar behind my head and hips back. Lack of flexibilty
Elbow lock on splitjerk not working today, form still sucks...
hear the bar squeak...
http://www.members.optushome.com.au/coolco...175_22Jan04.mpg
4 stage Cleanpull complex with 243lbs, 2 sets shown. Back still kinking a bit, but at least double knee rebend is working now on the pulls, but not quite as much as when I powerclean
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_4Stage_CleanPull_243_22Jan04.mpg
Right click on each clip and save before watching to avoid errors!
Powerclean + PowerJerk + splitjerk, one of the better singles from today with 175lbs. Powerjerk form is much improved from before, no longer jumping forward, bar goes staright up. But I still can't get my torso forward enough to have the bar behind my head and hips back. Lack of flexibilty
Elbow lock on splitjerk not working today, form still sucks...
hear the bar squeak...
http://www.members.optushome.com.au/coolco...175_22Jan04.mpg
4 stage Cleanpull complex with 243lbs, 2 sets shown. Back still kinking a bit, but at least double knee rebend is working now on the pulls, but not quite as much as when I powerclean
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_4Stage_CleanPull_243_22Jan04.mpg
Last edited:
Lord_Suston
New member
Your clean looked real good but the split jerk was not so solid. Your core looked real strong on the normal jerk.
on the pull complex I like it I thought you wer going to clean it at first, very smooth pull from the mid-shin to your waist
on the pull complex I like it I thought you wer going to clean it at first, very smooth pull from the mid-shin to your waist
coolcolj
New member
See my feet didn't jump out wide on the powerclean 
I only do that when I need to, not because I have to.
Yeah splitjerks that day were not stable, the foot positioning and stability needs much work, need to get it rock solid.
It all goes back to the fact I should ahve the bar further behind my head, and my hips should be back further, I need more shoulder and lat flexibility to allow me to do this
Even the landing on the clean needs more stability, I kind rock back on my heels a bit. Catching it leaning back a bit.
Using the cleanpulls to try help get rid of my arm pull/bend
I only do that when I need to, not because I have to.
Yeah splitjerks that day were not stable, the foot positioning and stability needs much work, need to get it rock solid.
It all goes back to the fact I should ahve the bar further behind my head, and my hips should be back further, I need more shoulder and lat flexibility to allow me to do this
Even the landing on the clean needs more stability, I kind rock back on my heels a bit. Catching it leaning back a bit.
Using the cleanpulls to try help get rid of my arm pull/bend
Last edited:
So with your 1 week minicycles, do you actually see progress between the one week training speed-strength or something and 5 weeks later or whatever training the same quality?
Did you see CT's post on CF forum where he talks about the athletic pendulum. Looks pretty good. 3:1 ration of limit strength to power on one week and vice versa. So you still work other qualities, just more focus instead of complete focus.
Did you see CT's post on CF forum where he talks about the athletic pendulum. Looks pretty good. 3:1 ration of limit strength to power on one week and vice versa. So you still work other qualities, just more focus instead of complete focus.
coolcolj
New member
well If I did 6 months of training like this and then compared it to 6months of something else, then the effect should be similar or better, since the the cycles are short you don't lose the trained qualities, plus each week has some overlap. But at least the CNS gets to rest a a bit with all the different stuff, reptitive strain is avoided and boredom is not a problem. Except sometimes I want to lift heavy but have to wait , which is probably a good thing
I do olys every week, so that's my power work there, but I change how I do them in each cycle. Ditto for things like ankle jumps and so on.
My training organistion is not pendulum, since I don't swing between cycles, but it still shares the same thing with changing training style every week
I do olys every week, so that's my power work there, but I change how I do them in each cycle. Ditto for things like ankle jumps and so on.
My training organistion is not pendulum, since I don't swing between cycles, but it still shares the same thing with changing training style every week
Lord_Suston
New member
CoolColJ- as personal favor at the end of this training cycle I would like to see the stats that you started with and what you get. It will show most members how hard work pays off.
coolcolj
New member
Sunday 25th January - Week 15 - Speed Strength - Day 1 - Lower/Squat - Afternoon
Good workout today. Can feel like I'm making progress on the form and strength front.
Long, but I was sipping my Powerade/Whey combo mixture all the way through
Workout Rating - 9/10
Workout time - Just under 2hours
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+ powerjerks for a few, full squat press
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, low to high 2x10secs
Romanian Deadlift ISO hold - 50lbs x 30secs
Deep landing 12inch Box Alttitude drops - rest 1 to 1.5mins
5x3
Concentrated on landing softly, landing into a deep hamstrings at parellel, on toes then rolling back on heels
Olys
Warmups - Shoulder Dislocates with Purple Band+ some overhead squats
Bar for a few oly warmup stuff
CleanPull + 5 HighHang Clean Highpulls + Squatclean - 89lbs
CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 89lbs
Rest - 2 mins - Hookgrip until after first clean
CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 119lbs x 3sets
CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans - 155lbs, 165lbs x 4 sets
One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs, 55lbs x 3 sets
Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it
Overhead squats were tough but I made em all no probs, up the weight next week. Warmup for full squats
Full Olympic Back Squats + Light Bands - RAW in Oly Shoes - Complexed with Jumpsquats
Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)
Warmup sets - resting 1 min
Bar x5, 135lbs x5, 135+bands x 3, 5 moderate intensity jumps
Tempo 10X0
exploding onto toes and jerking bar off back on squats
155lbs+bands x3, rest 1min, Jumpsquats 30lbs x3, rest 3min
175lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
2-3 sec pause on the 2nd rep of each squat set
195lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min
Cleangrip full Frontsquats+Bands - tempo X0X0 - rest 1min
exploding onto toes and jerking bar off shoulders
135x5, 185lbs 2x3
The pause on the 2nd rep of each fullsquat set felt about 30lbs heavier than without!
The bands while they do make the top harder, sure make the stretch reflex much greater than normal, as evidenced by how much harder the paused rep felt!
First time doing frontsquats with bands, and it did feel harder, but what got me was the fact that 185+bands = about 285-305lbs up top and it didn't feel as heavy as I thought it would. I did all sets fine, with no breathing or blackout problems. Sure gives me a confidence boost
I would rested longer than a minute between sets and have done another set, but someone was waiting to use the powerrack - damn - gym only has one rack now!!!!!!
I was slightly airbourne on all squats, right up on my toes
Bits and Pieces
Bulgarian Splitsquat
70lbs in dumbells - 1x8 each side
GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help - rest 1.5mins
Single leg Back Extensions - twist to alternating sides on each rep
Tempo 1010 BW x 20 - 10 reps each leg
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
Low Pulley L-Flyes on Free Motion Machine
tempo 2020 10lbs 2x12 each arm
Good workout today. Can feel like I'm making progress on the form and strength front.
Long, but I was sipping my Powerade/Whey combo mixture all the way through
Workout Rating - 9/10
Workout time - Just under 2hours
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+ powerjerks for a few, full squat press
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, low to high 2x10secs
Romanian Deadlift ISO hold - 50lbs x 30secs
Deep landing 12inch Box Alttitude drops - rest 1 to 1.5mins
5x3
Concentrated on landing softly, landing into a deep hamstrings at parellel, on toes then rolling back on heels
Olys
Warmups - Shoulder Dislocates with Purple Band+ some overhead squats
Bar for a few oly warmup stuff
CleanPull + 5 HighHang Clean Highpulls + Squatclean - 89lbs
CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 89lbs
Rest - 2 mins - Hookgrip until after first clean
CleanPull + HighHang Clean HighPull + SquatClean + PowerJerk - 119lbs x 3sets
CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans - 155lbs, 165lbs x 4 sets
One high hang MuscleSnatch + 6 Overhead squats - one full rep with a slight pause, then partial rep with pause and so on - 45lbs, 55lbs x 3 sets
Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it
Overhead squats were tough but I made em all no probs, up the weight next week. Warmup for full squats
Full Olympic Back Squats + Light Bands - RAW in Oly Shoes - Complexed with Jumpsquats
Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)
Warmup sets - resting 1 min
Bar x5, 135lbs x5, 135+bands x 3, 5 moderate intensity jumps
Tempo 10X0
exploding onto toes and jerking bar off back on squats
155lbs+bands x3, rest 1min, Jumpsquats 30lbs x3, rest 3min
175lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
2-3 sec pause on the 2nd rep of each squat set
195lbs+bands x3, rest 3min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min
195lbs+bands x3, rest 2min, Jumpsquats 30lbs x3, rest 1min
Cleangrip full Frontsquats+Bands - tempo X0X0 - rest 1min
exploding onto toes and jerking bar off shoulders
135x5, 185lbs 2x3
The pause on the 2nd rep of each fullsquat set felt about 30lbs heavier than without!
The bands while they do make the top harder, sure make the stretch reflex much greater than normal, as evidenced by how much harder the paused rep felt!
First time doing frontsquats with bands, and it did feel harder, but what got me was the fact that 185+bands = about 285-305lbs up top and it didn't feel as heavy as I thought it would. I did all sets fine, with no breathing or blackout problems. Sure gives me a confidence boost
I would rested longer than a minute between sets and have done another set, but someone was waiting to use the powerrack - damn - gym only has one rack now!!!!!!
I was slightly airbourne on all squats, right up on my toes
Bits and Pieces
Bulgarian Splitsquat
70lbs in dumbells - 1x8 each side
GluteHam Raise on Incline Situp Board
Tempo 20X0 2x5 - using hand to help - rest 1.5mins
Single leg Back Extensions - twist to alternating sides on each rep
Tempo 1010 BW x 20 - 10 reps each leg
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins
Low Pulley L-Flyes on Free Motion Machine
tempo 2020 10lbs 2x12 each arm
Last edited:
coolcolj
New member
Had a fun day today
Right click on each clip and save before watching to avoid errors!
CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans with 165lbs
Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it
Bar is crashing on me though - something that always happens when I rack the bar with open hands instead of holding onto the bar
http://www.members.optushome.com.au...leanPull+HighHangPCleanComplex165_25Jan04.mpg
Overheadsquats with 55lbs
I have a habit of turning out my feet too much on the first rep, need to fix that
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_OverheadSquats55_25Jan04.mpg
Fullsquats with bands exploding onto toes. I complexed these with 30lb jumpsquats
http://www.members.optushome.com.au...ndFullOlySquats_PurpleBands_195x3_25Jan04.mpg
Right click on each clip and save before watching to avoid errors!
CleanPull + HighHang Clean HighPull + 3 HighHang PowerCleans with 165lbs
Well the High hang olys were done with a very small dip, about 2-3 inches. with the 165lb sets, the bar was coming up high enough to rack with a small dip, but as I started fatigue, and grip starting slipping the bar got lower, so by the last set, I racked it quite deep with the hammies down to parallel
Something I rarely do, and normally kills my hammies, but the Drop jumps today and complexed partial ROM frontsquats last week helped a lot here.
I figure if I had done a 5th set I would have had to squatcleaned it
Bar is crashing on me though - something that always happens when I rack the bar with open hands instead of holding onto the bar
http://www.members.optushome.com.au...leanPull+HighHangPCleanComplex165_25Jan04.mpg
Overheadsquats with 55lbs
I have a habit of turning out my feet too much on the first rep, need to fix that
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_OverheadSquats55_25Jan04.mpg
Fullsquats with bands exploding onto toes. I complexed these with 30lb jumpsquats
http://www.members.optushome.com.au...ndFullOlySquats_PurpleBands_195x3_25Jan04.mpg
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