Creation of an Explosive Mofo - My Training Journal :)

[Lord_Suston]

biomechanics need to be sound with ISO's, good job I found my CNS not to be fried but just slightly fatigued from ISO's.

Good job

 

[coolcolj]

I'll now be using autoregulation in my training to determine optimum levels of volume each session in accordance with my training frequency and so on

see here for info
http://www.elitefts.com/documents/autoregulatory1.htm

 

[coolcolj]

Sunday 15th February - Week 2 - Cycle 1 Get Stronger - Day 1 - Upper 2 STRUCTURAL - Afternoon

Decent workout, basicly getting my body familiar with some new exercises
Slightly fatigued from work.

Workout time - 1 hour 15mins
Workout rating - 8/10

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

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8

Back Extensions - 5 normal + 6 twisting to alternate sides

8xHangPowercleans + 8 Pushpresses - 45lbs


Military Press in Oly Shoes

Tempo 1010 Rest - alternating sets with Pulldowns 1.5 mins between each

Warmups - 75lbs x5, x3, 95lbs x3, x3, 115lbs x3, x3

125lbs x8 - close to session max
6% Dropoffs - 120x8, 120x8 --> last rep hard, but a rep left in the bag

These felt good. Finally put em on their own day, so I can build em up.

Chin Grip Pulldowns -Shoulder width

Tempo 1010 Rest- alternating with press 1.5 mins between each
Warmups - 30x5, 40x3, 50x3, 60x3

70 x8, 85 x8 - session max
6% dropoff - 75x8, 75x8 --> last rep hard

Not sure if the plates were in lbs or kg, in kg I suspect. I would prefer doing Chins, but not sure I can do sets of 8reps without busting a nut

Single Arm Supinating Decline Tricep Extensions - 5th angle setting
Tempo 1010 rest - Alternating with Dumbell Rows 1.5 mins
Warmup - 6kg x8, 20x8

25lbs 2x8


Single Arm reverse Grip Dumbell Rows
rest - alternating with triceps and flyes 1.5mins
warmup - 35x5, 55x5

75lbs 2x8


Bits and pieces

Pec Flyes
rest - alternating with Dumbells Rows
warmup - 5kg x8
6kg x 8reps + 8 Oscillatory ISOs - 2 sets

Incline Face Down Y Raises - Thumbs Up
5kgs 2x10

Standing Low Pulley L-Flyes on Free Motion Machine
Tempo - 1010 rest - alternating arms
10lbs x 5, 15lbs x 30sec ISO hold

Low Pulley ROW Stretched ISO hold
30lbs x 2mins

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

 

[Lord_Suston]

I really think those are in kilos, cause if not you spent too much time on oly lifting

 

[JT Iron]

Do you compete?

 

[JOKER47]

I really think those are in kilos, cause if not you spent too much time on oly lifting

I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.
(Multiplying kilos by 2.2 to get lbs.)

 

[coolcolj]

Do you compete?

In What?
Not yet, but one day I will
Building up my foundation, work capacity, flexibility and strength/power levels for now

I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.
(Multiplying kilos by 2.2 to get lbs.)

I think he was refering to my comment on the pulldowns....

Yes it has to be kilos, because that weight stack did a good job of being hard to sit down with on the lat machine.
I weigh 98-99kg

 

[JT Iron]

I mean, do you compete in anything. I assumed oly lifting though. Get out and do a meet. Don't wait until you're "strong enough." Because you'll never feel ready.

 

[coolcolj]

maybe one day, right now I can't do them too well or lift anything respectable, especially the snatch.

 

[Lord_Suston]

I doubt the OHP's are in kilos, LS.

Unfortunately, I don't believe he is pushing 275lbsx8.
(Multiplying kilos by 2.2 to get lbs.)

I meant the pulldowns cause if CoolColJ is pressing 275 I might as well quit right now.

CoolColJ- compete as much as you can, you can only get better