Creation of an Explosive Mofo - My Training Journal :)

[delldell2]

can you post or pm some of that stuff. I know you've got it saved somewhere...

 

[coolcolj]

even DB said himself on the ST list, standard weights stuff makes you more injury prone, ie ham pulls.
You have to balance all the qualities up.

It's a private conversational exchange, just between me and him

 

[delldell2]

Alright...

I thought he meant like leg curls would predispose you to injuries.

 

[coolcolj]

That's not what I got from his posts

His basic drift was - cocentrate too much on one trait and you "unbalance" yourself and create a greater risk of injuries

 

[delldell2]

Is this stuff on the ST list, because I'm not finding anything other than the Hamer project. I do remember him saying how athletes who do normal hypertrophy training are being counterproductive.

 

[coolcolj]

Yes it's all there, start searching up to July last year onwards, search using his surname, he posted udner a few names, but always signed off his posts with his surname so the search engine will pick it up. And you have to go through each posts multiple threads to find all his posts. The Yahoo system means it does search the whole archive just in blocks of 100, so you you need to keep hitting the next/previous button


anyway I'm a heavy SOB, weighed 99kg straight out of bed this morning! Or about 218lbs, up from 213-215lbs over the last couple of months. Mostly muscle I think

 

[Lord_Suston]

heavy bastard

 

[coolcolj]

Tuesday 10th January - Week 1 - Cycle1 - STRUCTURAL 1 - Day 2 - Upper1 - Afternoon

Close to 8 hours sleep last night, felt pretty good overall today and during workout.
Weighed 222lbs on the gym's slide scale with chucks, T-Shirt and shorts - damn heaviest I've ever been in my life, even when I was really fat I didn't weigh this much

Huge pump in my entire upper body today from the higher reps, CNS unloading

Workout time - 1 hour 15mins
Workout rating - 9/10

Warmup

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 + powerjerk for a few


14 inch grip Bench

Tempo 1010 Rest - alternating sets with Rows 1 to 2.5 mins between each - more as the session progressed

Warmups - 14inch grip Bar - 3 iso holds for 6 secs each on the way down then x8, Pushup against benchtop - 3x6sec iso holds on the way up + 5 plyo pushups, 95x8, 135x8

175lbs 3x8

Weight just about right, last rep of each set was more difficult.


45 degree Chest Supported T-Bar Rows

Tempo 1010 Rest- alternating with Bench 1 to 2.5 mins between
Warmups - 45x8, 90x1

90lbs 3x8

about 5-10lbs too light.


Tricep Dips
Tempo 1010 rest - Alternating with Seated Rows 2 mins
Warmup - 32inch grip Dip Shrugs BWx8

BW(222lbs) 2x8
Last rep was getting hard - triceps screaming


Seated Pulley Rows ISO hold in contracted position
rest - alternating with dips 2mins
warmup - 40x3

55lbs x 40secs, x30secs
damn these are hard! Certainly hammers the lower/mid traps



Bits and pieces

Offset Supinating Dumbell Curls
rest - alternating with L-Flyes 1min
warmup - 6kg x8
25lbs 2x8 - its been a while

Standing Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms and curls - 1min
10lbs x 5, 15lbs 2x8, 10lbs x18

45 degree Chest Supported TBar Row - Palms down grip Stretched ISO Hold
52.5lbs x 1.5mins - forearms were screaming!

Parallel Grip Dumbell Bench Stretched ISO hold
- 40lbs x 1min 40secs - started getting pins and needles!

6inch stance Fullsquat Stretched ISO Hold - heels in air, on toes, body curled over
BW x 2 mins

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

 

[coolcolj]

interestingly enough the weight I can use for 3x8 is around 67% of my 1RM in every lift

 

[delldell2]

So I guess you're superfast-twitch...
It's probably because you're so used to training with low reps.