Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Tuesday 17th February - Week 2 - Cycle1 Get Stronger - Day 2 - Olys/Lower Strength Speed Reactive - Afternoon

On paper today's session I planned looked simple enough, but I really under estimated how hard it would. I am wiped out! Damn posterior chain and core is trashed up!

Oh boy, my lats and triceps are still very very sore from 2 days ago!

Workout Rating - 7/10
Workout time - 1 Hour 55 mins

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, Fullsquat press for a few. CleanGrip Powersnatches for a few

Shoulder Dislocates and 5 Overheadsquats with wooden staff

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

1)Twisting Back Extensions - BWx8, +10lbs x10
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Ankle Jumps - Low 3x10secs,
high - front to back and side to side 2x10secs,

Bulgarian SplitSquat ISO hold - BW x 30 secs each leg
RDL ISO hold - 40lbs x 30secs

Olys

Warmups - rest - 1min or so
Bar for a couple sets of clean warmup stuff
Bar for a couple sets of snatch warmup stuff

Rest - 2mins Hookgrip where possible

Snatch HighPull + Hang Snatch HighPull + Hang MuscleSnatch + 5 overheadsquats - 89lbs
Snatch HighPull + Hang Snatch HighPull + Hang PowerSnatch + 5 overheadsquats - 89lbs, 109lbs
Snatch HighPull + + Hang PowerSnatch + 2 overheadsquats - 109lbs

CleanPull+ HighHang SquatClean + PowerJerk - 109lbs x 2 sets

Powerclean - 155lbs x 5 - felt hard for some reason.

Overheadsquats were tough with 109lbs, more so from a form and balance perspective. Shoulders/arms felt strong on em though.
Powersnatch was pretty effortless however.

Oscillatory ISO Circuit - rotating between each exercise

rest - 3mins between each exercise rotating sets, 30sec duration sets

Bulgarian SplitSquat Oscillatory ISO - bottom
Warmup set - BWx5
+60lbs x15, +50lbs x15, +50lbs x15

Reverse Back Extension Oscillatory ISO - top
Warmup set - BW x5
+10lbs x15, +20lbs x15

Puesdo Hyper Bench GHR Oscillatory ISO - Bottom
Warmup set - BW x 5
+10lbs x15, BWx15

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x 5
+8kg x15, +30lbs x15, +30lbs x15

Damn did these fully trash out my core and posterior chain! I do an ISO tense as hard as I can and then relax and bounce back up from the stretch reflex kicking in. Reactive and plyo like, the movement is only very short 3 inches at the most. Aiming for 30secs set duration so I got 15 reps on each in that time period.
These are a lot more taxing than you think for such a short ROM!

The GHR was done a hyper bench against a wall, I push my toes into the wall, and have the pad against my mid thigh, not exactly like a proper GHR bench, but it sure trashes my hammies!
I didn't really take these exercises all the way, I knocked em off when I started to feel banged up as I was a bit confused.

 

[coolcolj]

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

Well I am definitely not ready for that yet, and I am not as into olys as I once was.
My form used to be much different before, and I was a lot more powerful in em. I don't know what happened, but I am not the same person as I once was when doing them

 

[Lord_Suston]

good workout, personally the iso hurt much more tha they look for the posterior chain especially the overhead squat

 

[coolcolj]

Well interesting, my hamstrings are not as sore as I thought they would be, hardly sore at all.
But my erectors are slightly sore and my calves pretty sore!
And lats still sore from 3 days ago...

Those Puesdo GHR really hammered my calves. I suspect the real GHR benches do the same if you press your toes into the foot plate like your supposed too. That is why the floor version is not the same, all it hits is the outter hammie (Bicep Femoris), basicly like a manual leg curl. A proper GHR is a big compound movement that fries the erectors, glutes, hamstrings from both knee and hip sides and the calves.

I wouldn't mind getting myself a proper GHR bench one day for home

Posterior chain has gotten a bit bigger so far this training cycle. Abs are a lot stronger than I thought. Should translate to some gains on the squat soon.

 

[coolcolj]

Tuesday 10th February - Week 2 - Cycle 1 Get Stronger - Day 3 - Upper1 STRENGTH - Afternoon

Well I am feeling different lately, kinda snappy and springy even though I am tired from lack of sleep. The last time I felt like this was when I was a teenager...
Everything felt so light at work today relatively speaking, and when I did a jump to throw a roll to the floor above , it felt effortless and bouncey.

My upper body was pumped like a balloon today
Felt strong.

Workout time - 1 hour 45 mins
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 and clean grip hang power snatch for a few.


Rotating sets between each exercise, 1.5 mins between each during warmups and earlier sets and then 2.5 to 4 mins later on


14 inch grip Bench

Warmups - Pushup against high bench -3x 6 sec ISO holds on the way up then 5 plyo pushups,
Each for 5 reps then 5 count ISO hold at sticking point (6inches from chest)
45lbs, 95lbs, 135lbs, 185lbs (felt lighter than normal!)

Tempo 1010

Rotation 1) - 235lbs x 4 - 12 sec set duration New 4RM PR!! + 10lbs
too long, go for 3RM in future

6% of BW factor+load dropoff
Rotation 2) 220lbs x4 --> last rep hard
Rotation 3) 220lbs x2.5 ---> failed at sticking point

Well that's a new 4RM PR, I did 225x4 back on 25th November last year, that was 7 weeks ago, but things will pickup now that I am working my weak triceps. Slowed down a lot at the top of the 4th rep - yeap weak triceps. Might have tired myself too much with the 5 count ISO holds at the sticking point during the warmups
On the last set of 220, damn biceps and back was so pumped up that they were acting like a cushion and helped "bounce" the bar up!
Noticed my left arm does a elbow wiggle on the way down.


45 degree Chest Supported T-Bar Row - Wide palms down grip

Warmups - All for 5 reps then a 5 sec ISO hold at the top - bar, 25lbs, 45lbs, 70lbs, 90lbs. Then 115lbs x5

Tempo 1010

Rotation 1) 130lbs x 4.5 New PR!!

6% of BW factor+load dropoff
Rotation 2) 120lbs x 4
Rotation 3) 120lbs x 4 --> last rep hard
Rotation 4) 120lbs x 2.5

Tricep Dips

Warmup - Lockout ISO Hold x5 secs, x5 secs, BWx3, BWx1, BWx1

Tempo 1010

Rotation 1) BW x15.75
Rotation 2) BW x11
Rotation 3) BW x9.75 --> 6% fatigue dropoff achieved


Seated Pulley Rows ISO hold in contracted position

warmups - 5 reps then 5 sec ISO hold in contracted position 25kg, 35kg, 45kg, 55kg. then 60kg x1

tempo 1010

Rotation 1) 60kg x30secs ---> too light terminated set
Rotation 2) 60kg x40secs New PR!!
Rotation 3) 60kg x30secs
Rotation 4) 60kg x16secs

underestimated my back strength, so had to fudge it a bit!
Anway I hold the handle against the body, once it loses contact with the body I terminate the set.


Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 5
Tempo - 1010

Rotation 3) 15lbs x15 Rotation 4) 20lbs x left/8, right/12 + Left/4

cuffs way stronger than last week! Must be the 30sec ISO hold with 15lbs from last session...

Offset Supinating Dumbell Curls
tempo 1010

Rotation 3) 35x5 Rotation 4) 35x5 Rotation 5) 35x5

forgot to add these into the rotation hence the late start..


ISO Stretches - EQI

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins

45 degree Chest Supported TBar Row - Palms down grip Stretched ISO Hold
55lbs x 1.5mins - Ouch right arm failed first, strange....

will replace these with Pulley Seated Rows, much better, stretch the whole posterior chain.

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

 

[coolcolj]

Right click on clip and save before watching to avoid errors!

14inch grip Bnech PR from today 235x4

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBenchPR_235x4_19Feb04.mpg

 

[coolcolj]

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

mmmm 275lb military press.....I just may get it one day

 

[Lord_Suston]

not bad, speed was too slow IMo on last two reps. Maybe add som peed bench or explosive pushups at end of workout. Form looked good, your elbows flair out like mine when my tris go, lol

 

[coolcolj]

Speed was not the concern this session, just load and set time

And off course the last 2 reps will be slow, I just about failed on the 4th rep
5th rep would be have been a failed one.

Weak ass triceps, no problem gettting it 8 inches off the chest but after that it gets much harder.

 

[coolcolj]

All I can say after a couple of weeks of applying DB's stuff, that I am a new man!

Even though sleep has has been less than great lately thanks to the damn hot weather in Sydney. I am definitely stronger and more energised.
This morning at my part time job, 4:30am hauling around big bundles of paper, they felt so light, like 50% lighter than normal. My lower back wasn't tightening up like it normally does and after work, 3 hours of loading, carrying and throwing stuff, I still have plenty of energy left!

There is something happening to my body on a few levels as a result of DB's stuff and autoreg system.

Thanks to years of sitting on my butt I have bad motor/neural habits that cause me to tighten up my lower back and spinal erectors while walking, running, standing or sitting. As you'd expect this plays havoc with general well being, sports/sprinting and recovery from workouts - especially since I do a olys, pulls and squats. 2 sessions of ISO and then OI work on splitsquat, reverse back ext, GHR and Lat machine situp fixed that up big time! No more back tensions!
I have tried everything to get rid of this, Rolfing and even sitting on a sitfit device only partially helped, they alleviate the symptons, but don't attempt the source of the problem.
OI have done something to me nuerally that makes the body relax more, and conserve nerve impulses/muscular tension. Probbaly why I feel I have more energy and stamina.