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Creation of an Explosive Mofo - My Training Journal :)

Tuesday 29th February - Cycle 1 Get Stronger - Week 4 - - Day 1 - Upper1 STRENGTH SPEED/Reactive - Afternoon

Dang, I didn't think I was much stronger than last week, but boy was I wrong!!
Carb drink in workout was making my blood sugar yo yo all over the place, need to sort that out.

Workout time - 1 hour 45 mins ?
Workout rating - 8.5/10

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 powerjerks for a few.


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 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 (6-8inches from chest)
45lbs, 95lbs, 135lbs, then 185x3 (felt kinda heavy, must be blood sugar drop thing)

Rotation 1) - 225lbs x 6 - 15 sec set duration New PR!! + 1rep

5% of (15%BW+load) dropoff
Rotation 2) 210lbs x 6-7 --> lost count, not sure if I did 6 or 7 reps
Rotation 3) 210lbs x 5

Woot, + 1 rep, and the last rep wasn't anywhere near as slow as it was when I did 5 reps. But yeah from sticking point to lockout it's still slow, but triceps are getting stronger. Rep speed was much faster too, it felt like a speed bench compared to before :)
Once I can hit 8 reps on this I'll take a crack at 275lbs


45 degree Chest Supported T-Bar Row Oscillatory ISO AN1 - Wide palms down grip

Warmups - All for 5 reps then a 5 Oscillatory ISOs - bar, 25lbs, 45lbs, 90lbs,

Rotation 1) 115lbs x 20secs ---> too light
Rotation 2) 135lbs x 5

5% of (15%BW+load) dropoff
Rotation 3) 125lbs x 5
Rotation 4) 120lbs x 4


Tricep Dips Oscillatory ISO

Warmup - Lockout ISO Hold x5 secs, x10 secs, BWx1, BWx1, BWx2+3 Oscillatory ISO

Bodyweight at 222lbs
Rotation 1) BW x30secs ---> too light
Rotation 2) +25lbs x 27secs

5% of (85%BW+load) dropoff
Rotation 3) +15lbs x 22secs


Seated Pulley Rows ISO hold in contracted position

warmups - 5 reps then 5 sec ISO hold in contracted position 30kg, 40kg, 50kg, 60kg. then 70kg x1

Rotation 1) 70kg x30secs ---> just made it New PR!! +10kg

5% of (15%BW+load) dropoff
Rotation 2) 65kg x30secs
Rotation 3) 65kg x25secs

Ouch that hurt!

Dumbell Curl Oscillatory ISO

Warmup - 5 reps then 5 sec ISO- 5kg, 20x5, then 35x3+3 OI

Rotation 1) 25lbs x 30secs

5% of (6%BW+load) dropoff
Rotation 2) 20lbs x 30secs
Rotation 3) 22lbs x 26secs ---> someone had the 20lb dumbells....



Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 5
Tempo - 1010 rest - 3mins

20lbs x 15 New PR!! +3 reps
20lbs x 9

Damn cuffs are gaining strength fast!


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

45kg x 1.5mins - fries my erectors too! +5kg

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1.5 mins
 
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Tuesday 2nd March - Cycle1 Get Stronger - Week 4 - Day 2 - Olys/Lower Strength/ISO Fatigue Toleration - afternoon

Long ass session, but it's because I have too much work capacity :)
I can't believe how much stronger I've gotten!!!! Will be interesting to see how my squat is when I return to regular reps.
It doesn't take a genius to figure out that these type of lower body sessions have made my erectors much bigger, especially this one.

Workout Rating - 8/10
Workout time - 2 hours 50mins

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, powersnatches, Fullsquat press for a few.
Shoulder Dislocates and Overheadsquats with Light Bands

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

1)Twisting Back Extensions - BWx9, +10lbs x11
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6, +10lbs x8

Ankle Jumps - Low 3x10secs

Olys

Warmups -
Bar - Hang Powerclean + 5 Frontsquats + 2 Powerjerks
Bar - Hang Powersnatch + 3 Snatch Grip presses + 3 Overheadsquats
Bar - 3 Hang SquatSnatches

Rest - 2 mins Hookgrip where possible

Powersnatch + 2 BTN snatch grip Pushpress + 3 Overheadsquats - 89lbs
SnatchPull+ HangPowersnatch + 3 Overheadsquats - 89lbs

PowerSnatch + 3 Overheadsquats - 109lbs x 4 sets

Last 2 sets with 109lbs were good, first 2 were wobbly as hell.
All those ISO hold stretches (EQI) I did last session have really improved my shoulder and lat flexibility. Very easy to powerjerk and get the bar behind the head now


ISO Complex max load for time - rotating between each exercise

10% Fatigue dropoff this session - then I'll take 7 days off before working lower body again

rest - 3-5mins between each exercise after warmups. 1 to 1.5 mins until workoutsets

Oly Squat ISO Hold at Sticking point- in Oly Shoes
Warmup sets - Fullrange reps with 5 count ISO hold at sticking point after reps - Bar x5, 135lbs x 5, 185lbs x 5
5 count ISO hold at sticking point then lowered and reps - 225lbs x 3, 275x2

Rotation 1) 315lbs x 8secs New PR!! + 40lbs

10% of (85%BW+Load) Fatigue Dropoff
Rotation 2) 275lbs x8sec + squat up
Rotation 3) 275lbs x8sec + squat up
Rotation 4) 275lbs x8sec + squat up
Rotation 5) 275lbs x8sec + squat up
Rotation 6) 275lbs x8sec + squat up - Back rounded on the way up
Rotation 7) 275lbs x8sec + squat up
Rotation 8) 275lbs x6sec --> dumped into pins

Crazy, I squatted all of em up! Didn't think I'd hit 7 sets before dropoff, especially since I was doing a rotating circuit of deads and abs
Who knows, can't wait till one day I can hold 405lbs like this and squat it up :)

Clean Deadlift ISO Hold an inch above floor - in Oly Shoes - HookGrip
Warmup sets - 176lbs x3+5sec ISO, 226lbs x3+5sec ISO, 256lbs x5sec ISO + 1 rep, 286lbs x 5sec ISO

306lbs x 26secs New PR!! + 23lbs --> grip slipping

10% of (50%BW+Load) Fatigue Dropoff
Rotation 2) 263lbs x 30sec
Rotation 3) 263lbs x 30sec
Rotation 4) 263lbs x 27sec

Didn't have enough chalk on my hand so grip was slipping on the 306lb set, but grip was solid otherwise. Need to get me some COC for timed holds soon so I can do clean deads with 405lbs no problems :)
These were painful, glad it's finally over!!!!

Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest
Warmup sets - BW x 5+5sec ISO, 15lbs x5+ 5 ISO, 30lbs x3+5 sec ISO, 45lbs x 5 sec ISO

50lbs x 40secs New PR!! + 15lbs --> too light

10% of (47%BW+Load) Fatigue Dropoff
Rotation 2) 40lbs x 30sec
Rotation 3) 40lbs x 30sec
Rotation 4) 40lbs x 29sec

Could have used 55lbs no problems oh well. Lower abs were hurtin!

Bits and Pieces

Reverse Back Extensions
BW x15

Bulgarian SplitSquat ISO hold
BW x 1min each leg
 
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Looked good on the vid. Lokks a little higher than parallel but could be the angle. No horizontal knee displacement which mean full activation of the VMO. Good job especially the squat after
 
Damn...almost 3 hours. How long does your warm-up take? Oly lifts?
You already did 4 frequency sessions?
I think the iso's are supposed to be held at that position, right? Or maybe right at parallel which would be like 2 inches lower.
 
That's my sticking point, knees at 90 degrees, if I go any lower the hamstrings start to touch the calves anyway, and yes it is above parallel.
Believe me its pretty hard to hold that position, but not anymore I've gotten way stronger ;)
I did do the latter sets 2 inches lower, felt different more quads
If you look at that 365 squat clip I posted before, you can see that's where I slow down.

The warmups finished at 1:20pm, olys finished around 2 Pm, and workout finished around 4:05pm. I take my time, rest periods in the iso are long 3-5mins, you want to be as fresh as possible for each set since your trying to improve work capacity and strength.

Interestingly enough my CNS is fine today, none of that smashed feeling I used to get if I ever went over an hour training "normally", but yet I did 3 hours of some heavy straining!

I don't know why the difference though ?
Maybe my work capacity has already improved that much in the 3-4 weeks
Sipping a carb/whey drink throughout the workout is a key thing too. Keep you fueled and catabolic free


My spinal erectors have gotten huge! They feel like forearms :)
Abs too, much bigger, probably added an inch to my waist measurement. This is the foundation for lifting big weights, power and explosiveness :D
 
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Found a cool grip training aid at work, its a Heavy duty hollow cardboard cyclinder, the thing that's left when you finish a roll of plastic. It's about 3.5 inches in diamter on the inside and about 4 on the outside, 1.5 feet long.

The idea is to put the oly bar inside and do 30sec holds with it.
The thing makes my forearms ache just holding onto it! So not sure if I can hold a 45lb bar as well, maybe I just hang weights off it and do single arm holds or something :)

A bit slippery too....
 
That's excessively wide. It'll probably put too much strain on your wrists. I worked with 2 different thick bars, but they were like 2 and 2.5"

I can't even do static holds right now because my calluses are ridiculous. They turned black. I don't know how to get rid of them, but need to fast before I try those 30 second DL iso holds.
 
See how it goes, I'd rather just do heavy static holds with the normal bar. You can use more weight, and it's not like you're lifting with a thick bar.

Have you tried the HF squat yet? I can't get that bounce up. Do you contract with your working leg at parallel or straight up? If you started at parallel, it'd be like a 2" ROM. I tried the scoop and I still had to muscle it up instead of having it natural.

Video?
 
delldell2 said:
Have you tried the HF squat yet? I can't get that bounce up. Do you contract with your working leg at parallel or straight up? If you started at parallel, it'd be like a 2" ROM. I tried the scoop and I still had to muscle it up instead of having it natural.

Video?
Click to expand...

I guess you haven't been reading my journal too closely....
there is a photo in his book you know. The contraction is slightly above parallel and you switch back up at parallel.
Your probably not strong enough

The one I do just looks like a bulgarian split squat, no scoop, just a small bounce up and down.
 
Tuesday 4th March - Cycle 1 Get Stronger - Week 4 - Day 3 - Upper 2 STRENGTH SPEED/Reactive - Afternoon

Shees workouts are getting long! But PRs keep rolling out, not a bad workout today, but not great

Workout time - 2 hours
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

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x6

Back Extensions - 5 normal + 6 twisting to alternate sides

8xHangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Tricep, Pulldown, Flye

Resting 1.5mins on warmup sets and then 3-4mins

Military Press in Oly Shoes

Warmups - 75lbs x6, 95lbs x5, x3, 115lbs 2x3, 135x3

Rotation 1) 155lbs x7 New PR!! +3reps

5% of (15%BW+Weight) Dropoff -
Rotation 2) 145x7,
Rotation 3) 145x6,

No matter how much stronger I get Presses always feel hard, I guess it's because the whole body has to work to stabilise etc. Didn't think I'd get 7 reps, 5th was hard, but I did. Won't be long now till I hit 10 with this weight, but still for a 7 rep set it was hard!
Was so close to getting 7 reps on the 3rd set, stuck at the sticking point halfway up.


Shoulder Width Chins - 3 inch Square Bar - FullGrip thumbs around bar

Warmups - used pulldowns for warmup initially, then BW x1

Rotation 1) BW(222lbs) x6

Rotation 2) BW x6,
Rotation 3) BW x4,

Harder on grip that muscles, the fact I got 6 reps on the 2nd set again proves that

Parallel Grip Tricep Extension Oscillatory ISO - AN2

Warmups - 3kg x8+5 OI, 5kg x5+5 OI, 25lbs x5 +5 OI, 30lbs x3 + 3 OI

Rotation 1) 30lbs x 30secs,
Rotation 2) 25lbs x 30secs,
Rotation 3) 25lbs x 30secs,

Weight was too light, so I fudged it. Hard to guess loads for Oscillatory ISOs.
Still learning how to do em properly.

Chin Grip Pulldowns Oscillatory ISO - Shoulder width - AN2

Warmups - 30kg x5, 40x3, 50x3, 60x3, 70x3 + 5 OI

Rotation 1) 75kg x 35secs

5% of (15%BW+Weight) Dropoff -
Rotation 2) 70kg x 35secs,
Rotation 3) 70kg x 30secs,


Pec Fyles Oscillatory ISO - AN2

Bent Arms, elbow slightly toward feet, shoulders tucked
Warmups - 3kg x8+5 OI, 5kg x5+5 OI, 25lbs x5 +5 OI, 30lbs x3 + 3 OI

Rotation 1) 30lbs x 40secs,
Rotation 2) 35lbs x 35secs,
Rotation 3) 35lbs x 30secs,

Again had problems finding correct loads


Standing Low Pulley L-Flyes Oscillatory ISO on Free Motion Machine
Warmups - 10lbs x5 rest - 3mins
20lbs x 25secs, 15lbs x25secs, 15lbs x25secs

dropoff load was 18lbs, but was too lazy to add a plate to the stack.

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Overhand Grip on Straight Bar
45kg x 1mins

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

Shoulder Dislocates pec stretch with lights bands
 
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Yeah I saw the pic in the book, but the ROM was so small, I wasn't sure. I don't know if it's a matter of strength, but just learning how to relax quickly enough. Sets of 8 w/ 2 50s isn't enough?
Do you have a video? I'm interested in how you do it.
 
delldell2 said:
Yeah I saw the pic in the book, but the ROM was so small, I wasn't sure. I don't know if it's a matter of strength, but just learning how to relax quickly enough. Sets of 8 w/ 2 50s isn't enough?
Do you have a video? I'm interested in how you do it.
Click to expand...

the ROM is supposed to be very short, the more advanced you get the shorter it becomes. You still have to exert effort to bounce back up, it's not like you magicly come up, but when done right it sorta feels like jumping when you dip down and spring up. That's how it should feel, like a jerk basicly.

I don't have a video, and I don't know when I'll do them again, if I follow the next mcirocycle, it maybe another 1-2 months before I do them again
 
Thanks. When you contract, it's basically like flexing right or is it supposed to be in a direction?
Are there guidelines to when you do upper and lower? I mean, if you did upper on M, could you do lower on T or should you wait till W? Is the gap different when it's a fatigue cycle?
 
I flex and go into the direction slightly to help contract the right muscles, I basicly flex whole body to some extent, and then relax eveyrthing even grip a bit, and then snap everything back together. Takes much practise

I dunno, experiment
I generally feel sore the day after so I never train back to back.
 
Monday 8th March - Cycle1 Get Stronger - Week 5 - Day 1 - Lower 1 Strength - afternoon

Well my CNS was fully recovered today, 76 taps on TapTester. I felt pretty good. But alas my squat has gone nowhere :(
But I know why. Anyway if I feel OK tommorrow, CNS wise, I'll do my upper bodyworkout where I am having much better luck :)

On a positive note, I looking much faster in general.

Workout Rating - 7/10
Workout time - 1 hour 50mins or so

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, powersnatches, Fullsquat press for a few.

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

1)Twisting Back Extensions - BWx11,
2)Incline situps with Russian twists to each side at the top - arms held outstretched x6

Ankle Jumps - Low 2x10secs

Olys

rest - 1.5 to 2mins

5 Hang Powercleans + 5 Frontsquats + 2 Powerjerks - Bar
Powerclean + Powerjerk - 111lbs x 2sets
Powerclean + HangPowerclean + Powerjerk - 111lbs

Just some light stuff to warmup and keep in the groove


Rotating between each exercise - Squat, Reverse Back Extension, Lat Machine Situp

rest - 3-5mins between each exercise after warmups. 1 to 2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5, 135lbs 2x3, 185lbs 2x3, 225lbs x3, 255lbs 2x2, 285lbs x2, 315lbs x 1

Tempo 10X0
Rotation 1) 355lbs x1

10% of (85%BW+Load) Dropoff
Rotation 2) 335lbs x1
Rotation 3) 335lbs x1
Rotation 4) 335lbs x1 --> upper back starting rounding, slow through sticking point

Well I kinda felt lost, been a while since I did heavy full range reps. Warmup sequence wasn't done well. 355lbs felt heavy, so I left it there.
Even though my posterior chain is much bigger and stronger, I am no stronger on the squat it seems. But I knew my quads look and feel different, its like maybe they have shrunk and gone weaker.
Makes sense, since when I compared my ISO holds to my regular squats, it seems I sat a lot further back than normal, and maybe I didn't hold em low enough...because the sticking point is still damn huge!
I fear my frontsquats may have regressed :( Lesson learned!
But I feel once the quads are back in shape strength wise, I'll have 405lbs no probs with my much stronger core and posterior chain - I still feel ISOs when done properly work really well. I will experiment more with a different sequence.

Reverse Back extensions - resting feet/weights on floor at the bottom
Warmup sets - BWx5, +15lbs x5

Tempo 1110
Rotation 1) 25lbs x 30secs - that was hard work!

5% of (50%BW+Load) Dropoff
Rotation 2) 20lbs x 26secs

Damn stuffed up here, was supposed to use 15lbs on the 2nd set. Hard to do these on a hyperbench. Ahh wish I had access to a proper reverse hyper unit!


Lat Machine Situp Oscillatory ISO, Torso near Parallel, Dumbell on Chest
Warmup sets - BW x 8, +15lbs x5+5 OI, 25lbs x5+5 OI

Rotation 1) 55lbs x 15sec

5% of (47%BW+Load) Dropoff
Rotation 2) 45lbs x 15sec
Rotation 3) 45lbs x 15sec
Rotation 4) 45lbs x 12sec

Ouch these really kill my lower abs!


Bits and Pieces

Reverse Back Extensions
BW x10

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

RDL Stretched ISO hold
BW x 1min

These have replaced most of my post workout stretches nicely.
 
Interesting...I'd like to see what DB says about it. Good luck with these experiments. Prevents others from making the same mistakes.
 
I feel this microcycle would work well for a powerlifter type squatter.
The problem is my quads shrunk and got weaker.
And for me the quads are a big part of the strength that is needed to get through the sticking point since I squat oly style, where quads form about 50% of the strength equation.

If you look at the program it's mostly posterior chain stuff and corework.
And those areas are definitely way up in size and strength.
But the problem is when I did those ISO squats, I maybe should have held them 2-3 inches lower. And my form changed, I sat back more.
I did do a few ISOs a bit lower in the last session and felt more quads.

So I think with a few tweaks this program could work well for me.
Even though there is some Bulgarian Splitsquat OIs, they didn't really tax the quads as much as normally full range reps.
Perhaps adding some regular or ISO frontsquats on the first day in between the clean deads and HF abs might help. Kinda makes sense, as frontsquats are upright, clean deads bent over and situps way back. And then still keep the ISO backsquats for sticking point work.

In a few weeks when I bring up my quads strength (and maybe size) I will have 405lbs hopefully...
In hindsight perhaps having one day of - Frontsquat ISO, clean dead ISO and HF Abs ISO and then the other day of PIM olysquat, SplitSquat OI, reverse back extension OI, GHR OI and HF Ab OI would work better for me.

My spinal erectors are much bigger as is my glutes and hammies
so yeah I could probbaly nail that 455lb deadlift I missed last year, 3 inches short of lockout but that was a powerlifter stiffed up dead. A stricter clean deadlift would be more applicable to me, but my grip needs work :)

I figured that my squat didn't go up when I could only powerclean around
220lbs a week and half ago. I use my quads a bit when powercleaning now - double knee rebend etc. At least I know my ratio of powerclean and fullsquat lies in the 60% area now :)

CNS doesn't feel too bad today, will test the Taptester :)
if I'm ok I will go do benches today and see where it's at
 
I hit 85 taps on the Taptester this morning and waking heartrate was 63 beats average is around 60, but it was slightly higher partly due to the fact I was moving a bit before hand.
Maybe there is some neural boosting from the squats as well since the highest I've tapped is 76? :)

So I guess my CNS is fine but I do have that slightly warm heavy feeling in my head, but quite mild and slightly sore.

So technically I'm fine to train today and have a decent session :)
 
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Yeah, I'd run your next cycle by DB to make sure you get 405. I bet you do better with benches seeing how your MP has gone up.
 
delldell2 said:
Yeah, I'd run your next cycle by DB to make sure you get 405. I bet you do better with benches seeing how your MP has gone up.
Click to expand...

I think its just a matter of me losing size/strength in a key musclegroup.
But I got it sorted now :)
If I keep doing some regular squats that will help me judge progress and keep my form and groove together.

Plus those GHR and reverse back extensions seem like a waste of time for me.
I don't have proper units and have to fake em, and its a hassle. So it's better if I do more eaisly loaded things like RDLs and weighted hypers I think

Upper body is going good, should have at least 275lbs soon on the bench. I need to hit a fatigue toleration cycle soon for upper. But I have 2 upper sessions so I guess I need 2 fatigue cycles, but 2 weeks before I press again is a long time...
Tricep strength is the main thing I need mostly right now, I have no probs blasting the bar of fthe chest, but lockout is much weaker.
 
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2 weeks? Is that like M do upper A fatigue @10%, wait 2/3 or 7 days, then do another upper B fatigue, wait 7 days, then upper A frequency?

Do you think it'd be worth doing GHR's of any kind on a situp bench? I think OI's would work okay. I could do weighted sets on the machine fine, but on the bench it feels like my hamstrings are cramping. I can't get enough padding under my knees anyway.

I think I'm going to try AREG with just normal reps right now. Mixing ISOs, OIs and RFIs seems to complicated right now. I'll wait for you to figure it out haha.

I don't think I'd be any worse off with static-spring then I am doing a tier w/ normal exercises. The only problem is figuring out how to put in hang cleans or snatch pulls.
 
delldell2 said:
2 weeks? Is that like M do upper A fatigue @10%, wait 2/3 or 7 days, then do another upper B fatigue, wait 7 days, then upper A frequency?

Do you think it'd be worth doing GHR's of any kind on a situp bench? I think OI's would work okay. I could do weighted sets on the machine fine, but on the bench it feels like my hamstrings are cramping. I can't get enough padding under my knees anyway.

I think I'm going to try AREG with just normal reps right now. Mixing ISOs, OIs and RFIs seems to complicated right now. I'll wait for you to figure it out haha.

I don't think I'd be any worse off with static-spring then I am doing a tier w/ normal exercises. The only problem is figuring out how to put in hang cleans or snatch pulls.
Click to expand...


yeah

yeah that what I do, I do em on a hyper bench, pad on mid thigh and put feet against wall to stop me slipping down, it feels more like the real thing. Works well for that

OIs have made me feel more explosive for sure, faster, although they are supposed to help with strnegth a lot as well. Just alternate ISO and regulars on your strength days. Put olys on your more speed type days - keep em light and snappy, very easy to tell when you drop off - at the slightest hint stop em. Snatch pulls can be added with the rest of the normal moves

Will be a while before I do RFIs since they are more pure speed plyo things which I don't need right now. But I will be doing alttitude drops
 
Let me see if I got it right.
-Session A should be more strength and Session B more speed?
-On session A alternate PIM w/ ISO?
-Is it even necessary for me to do anything for upper other than PIM? I could do ISO's w/ rows, but not seeing any other stuff to do it with? Maybe scapular pullups.
-Do hang cleans in the beginning, but snatch high pulls in the revolving format?
 
delldell2 said:
Let me see if I got it right.
-Session A should be more strength and Session B more speed?
-On session A alternate PIM w/ ISO?
-Is it even necessary for me to do anything for upper other than PIM? I could do ISO's w/ rows, but not seeing any other stuff to do it with? Maybe scapular pullups.
-Do hang cleans in the beginning, but snatch high pulls in the revolving format?
Click to expand...

Not necessarily, but it would be smart, depends on yoru weakness like always. but looking at various programs there is always contrast of some sort, unloading from some type empahsis on an alternating basis. ie low reps/heavier weights to higher reps or longer durations

well if you have a huge sticking point then ISOs make sense held in that position, they seem to work well for fast strength gains - when you need a boost for a specific msuclegroup etc. They also help heal tendonitus and allow you to train if your injured.
Again it all goes back to your weakness and status each day, each week. Nothing is static, adapt to your needs on a daily and weekly basis

yes - but maybe not on the same day. experiment
 
Tuesday 9th February - Cycle 1 Get Stronger - Week 5 - - Day 2 - Upper1 STRENGTH - Afternoon

Subjectively my CNS felt fried after yesterday's heavy lower body workout.
Based on feel I would not have worked out today, but the TapTester said otherwise - I did an 80 and then an 85, 9 taps higher than before yesterday's workout. So I went to gym and what do you know I had a good workout and set PRs across the board!
Goes to show going by feel isn't that accurate :)

Workout was long but the warmups themselves took a good 30-40mins.
Also the long rest periods between each exercise in the rotation makes my muscles go slightly cold, so I have to do some warmup stuff like pushup again's the wall to get the juices flowing again etc

Workout time - 2 hour 30 mins
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


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 4 mins later on


14 inch grip Bench ISO at sticking point - 8inches off chest - 9sec hold

Warmups - Pushup against high bench -3x 6 sec ISO holds on the way up then 5 plyo pushups,
45x8, 95x5+5sec ISO, 135x5+5sec ISO, 165x3+5sec ISO, 195x5sec ISO + 3, 225x9sec ISO --> a bit light

Rotation 1) - 235lbs x 9sec New PR!!

Rotation 2) 220lbs x 9sec
Rotation 3) 215lbs x 9sec
Rotation 4) 215lbs x 8sec

Kinda hard to judge where to hold the ISO, since when you drop an inch it gets easier. Damn did these fry my pecs, even with such a close grip and elbows kept in! Honestly didn't think I'd be able to hold such a high % of my 1RM - maybe I wasn't holding it exactly right in my sticking point.
Also dropped the weights slightly on the 3rd rotation.


45 degree Chest Supported T-Bar Row ISO hold at top - Wide palms down grip - 9sec hold

Warmups - barx8, Bar+25x5+5sec ISO, Bar+45x5+5sec ISO, Bar+70x5+5sec ISO, Bar+90x5+5sec ISO, Bar+115x3+5sec ISO, Bar+135x 9sec ISO

Assuming bar weighs 20lbs
Rotation 1) Bar+145lbs x 9 secs New PR!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+135lbs x 14 secs ---> whoops held too long...
Rotation 3) Bar+135lbs x 9 secs
Rotation 4) Bar+135lbs x 6 secs

really surprised I could hold that much weight, 3+ plates. fries my posterior chain too!


Tricep Dips - 15sec set

Warmup - Lockout ISO Hold x5 secs, x10 secs, BWx3, +15lbs x3, +25lbs x3, BWx3

Bodyweight at 222lbs tempo 1010
Rotation 1) +35lbs x 15secs - 9reps

5% of (85%BW+load) dropoff
Rotation 2) +25lbs x 15secs - 8reps
Rotation 3) +25lbs x 15secs - 9reps --> last rep hard


Seated Pulley Rows - 15sec set time

warmups - 30kg x5, 40kgx5+5sec ISO, 50kgx5+5sec ISO, 60kgx5+5sec ISO, 75kg x3, 95kg x3

Rotation 1) 95kg x 15sec - 8 reps New PR!! - could have used 100kg

5% of (15%BW+load) dropoff
Rotation 2) 95kg x 15secs - 8 reps --> last rep a couple inches short

sure getting strong on these!

Dumbell Curl ISO hold - 15sec

Warmup - 3kg x8, 15lbsx5x+5sec ISO, 25lbsx3 +5sec ISO, 35lbsx1+5sec ISO, 45lbsx5sec ISO

Rotation 1) 45lbs x 15 secs --> could have used 50lbs

5% of (6%BW+load) dropoff
Rotation 2) 45lbs x 15 secs
Rotation 3) 45lbs x 13 secs


Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 5, 20x1
Tempo - 1010 rest - 3mins

25lbs x 8/9 New PR!! --> 9 reps on right side
22.5lbs x 8, 22.5lbs x8


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

45kg x 1.5mins - fries my erectors too!

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Shoulder dislocate pec stretches with light bands
 
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Friday 12th March - Cycle1 Get Stronger - Week 5 - Day 3 - Lower 1 Strength - afternoon

84 taps on TapTester for 10secs, and 19 for 2secs = CNS in good shape
My squat may not have gone up much, due to my quads not getting much action, but boy have my posterior chain blown up and thus I smoked the 353lb CleanDeadlifts! Unlike previous powerlifter style stiffed up, rounded upper back deadlifts these are strict flat back, clean grip (hooked) deadlifts with a shrug at the top.

Workout Rating - 9/10
Workout time - 2 hours

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 jerks for a few, powersnatches, Fullsquat press for a few.

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

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.

Ankle Jumps - Low 3x10secs


Olys

Used bar for couple sets of warmup stuff

rest - 2-3mins

Powersnatch + 3 overheadsquats - 89lbs
Powersnatch + 3 overheadsquats - 109lbs
Powersnatch + 3 overheadsquats - 116lbs --> best set of the lot
Powersnatch + 3 overheadsquats - 119lbs --> a tab wobbly

Making progress on these! Shoulders felt nice and strong except the last set


Rotating between each exercise - Squat, Reverse Back Extension, Lat Machine Situp

rest - 3-4mins between each exercise after warmups. 1 to 2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x8, 135lbs x8, 185lbs x6, 225lbs x5, 275lbs x3

Tempo 10X0
Rotation 1) 315lbs x5 - 15sec set duration --> back to my all time best finally. Last rep was hard, through the sticking point, would have failed the next rep.

5% of (85%BW+Load) Dropoff
Rotation 2) 290lbs x5
Rotation 3) 290lbs x5
Rotation 4) 280lbs x5 --> miss loaded bar! easy
Rotation 5) 280lbs x5 --> miss loaded bar! too easy!!

I misloaded the bar on the last 2 sets, after doing the ISO frontsquats!
Was wondering why I was nowhere near failure, still had gas for another 3 sets!
Decided to call it day after the 5th set even though I hadn't reached near failure. Maybe I didn't warmup properly because 315lbs was was definitely quite heavy, last rep was a ball buster, and you'd think with all the clean deads and ISO frontsquats I did between sets would have fatigued me....


Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3, 293lbs x 2

Rotation 1) 353lbs x 3 New PR!! --> grip slipping on last rep

Rotation 2) 353lbs x 3
Rotation 3) 353lbs x 3 --> rest grip on 3rd set
Rotation 4) 353lbs x 3 --> upperback standing to round slightly

Well my pulling strength was increased dramaticly! 353 was no problem for my muscles , but my grip was slipping after the 1st rep, So i kept the same weight for all sets.
Evidence my posterior chain and core has gone up in size and strength. I have the strength to do at least 400lbs with strict flat back form I think. Need to boost my grips strength in a hurry! Won't be long now till I crank out triples with 400lbs if I can get my grip strength up. Last set, upper back standing rounding slightly, which is "failure" as far as I'm concerned.


Full Front Squat ISO - CleanGrip in Oly Shoes - RAW - 15secs
Warmup sets - 135lbs x3

Lower to bottom come up 3inches - hold for 15secs and then back up
Rotation 1) 185lbs x 15secs + squat up
Rotation 2) 185lbs x 15secs + squat up
Rotation 3) 185lbs x 15secs + squat up

Painful, but not too hard otherwise, had room to spare. Been a while since I have frontsqquatted so kept it moderate. Will use 205lbs next session, don't like going to failure on these.


Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest - 15secs
Warmup sets - BW x 5+10sec ISO, 15lbs x5+ 10sec ISO, 30lbs x 10sec ISO,

Rotation 1) 65lbs x 15secs New PR!! --> too light

Rotation 2) 65lbs x 15sec
Rotation 3) 65lbs x 15sec --> just about to fail here

Could have used 70-75lbs on first set, so I keep the weight for the rest of sets


Bits and Pieces

Reverse Back Extensions
BW x12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
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Full Olysquats 315x5 [/QUOTE said:
Was surprising how quickly your strength left you. Reps 1-3 were jokes and it looked like you might not get the 5th. Just curious, you ever train with someone? I know for ME, having someone there to spot and encourage is like night and day as far as intensity.

352230.56683.jpg
Click to expand...
 
BodybuildingUniverse said:
Full Olysquats 315x5 [/QUOTE said:
Was surprising how quickly your strength left you. Reps 1-3 were jokes and it looked like you might not get the 5th. Just curious, you ever train with someone? I know for ME, having someone there to spot and encourage is like night and day as far as intensity.
Click to expand...

Yeah the 5th rep was so close to bogging down! I have a huge sticking point just above parallel, the rest of the ROM is damn easy in comparison, so I have a weak musclegroup somewhere, and I suspect its not my back, glute or hammies as those areas have gone up in size and strength, must be my quads :)
Just where the knees have to straighten out
On reps 1-3, I shoot past that area fine, but on the 4th and 5th rep, the sticking point was really damn heavy. And I'm not much of a repper on squats, have a hard time doing lots of reps.

I prefer training alone, can't stand having someone training in with me :D
I don't psyche or anything, prefer to keep the CNS drain down.
Click to expand...
 
BodybuildingUniverse said:
Sorry, CNS drain down? Not sure what you mean...but squatting without PSYCHE is like driving your car on fumes. Not trying to be a smart ass...I know for me - when I get fired up - the weights just MOVE. haha
Click to expand...


Well minimise CNS burnout, I fry my CNS very easily. Anyway I just squat like say most olylifters would, approach the bar with a clear head and lift it, I don't bother firing myself up. I just treat it like something you do as part of your life :)

Whenever I pysche up to take a max or whatever it knocks me out for a week. If I were competing yeah I'd do it, but for just plain training I don't think its worth it for me.
 
Looking good. Especially the DL's flew up. Wow, you actually struggled with a lift on that 5th rep. That's probably the first time I've seen a clip like that. I agree your sticking point is definitely the quads. I think 1 1/4 squats of some kind would help, especially bulgarian ssq would help with that. My sticking point is a little lower than yours, just above parallel. What do you think it is?
 
BodybuildingUniverse said:
Gotcha. CNS = Central Nervous System I assume?
Click to expand...

Yes! I thought that was common knowledge? :)


delldell2 said:
Looking good. Especially the DL's flew up. Wow, you actually struggled with a lift on that 5th rep. That's probably the first time I've seen a clip like that. I agree your sticking point is definitely the quads. I think 1 1/4 squats of some kind would help, especially bulgarian ssq would help with that. My sticking point is a little lower than yours, just above parallel. What do you think it is?
Click to expand...

Those cleandead ISO holds an inch off the floor have really boosted my clean dead strength a lot! Granted I have deadlifted more than that before for a single, but the form was rounded upper back powerlifter style and plus I was wearing olyshoes which are 1.5 inches higher up. Next time I'm gonna try doing the ISO clean deads off a 2-3 inch block. Tax my muscles more, while I get my grip up. Grip is the main thing holding me back now :(

that 5th rep of squats was that close to failing, but I just stuck with it and got it, I guess my strain time has improved after all from those ISO hold squats afterall :)
but I just didn't do them low enough and with a slightly different form.
Well I figure those ISO hold frontsquats I did that session will help here, I lower down, come up about 2-3 inches off the bottom and hold for 15secs and then back up, damn killer! I should have done my ISO back squats the same way in hindsight.
I'm already doing Bulgarian splitsquats - but on my other day - OI style :)
But my shins are vertical though, so I figure frontsquats are more relevant.

Yours could be hammies and glutes.
 
Yeah, my grip is holding me back as well. Does DB support direct work (i.e. static or farmers) or just do ISO's and take care of it that way.

The way you do DL's now is harder with the straight back, so that's more impressive than that old clip I saw.

OI style I don't think will help as much as 1 1/4. Especially 1leg HF.
 
Well I asked him about this in his Q&A , lets see what he says :)

Yeah it is harder, plus, I have the shoulders in front of the bar as well, and cleangrip too. Hookgrip no longer hurts too!

well the ISO hold frontsquats will take care of that hopefully, they also build up my upper back strength and endurance. Lots of experimentation to try.
 
Just ordered an Ivanko SuperGripper with an extra spring (so 3 in all) - gonna use that for ISO holds and so on. I got this over the COC, because of the variable reistance, especially with 3 springs you can do fine graduations. Plus there are calculators around that can spit out resistance with different springs settings. Cheaper too, since you only need a single unit!
 
Sunday 14th March - Cycle 1 Get Stronger - Week 6 - Day 1 - Upper 2 STRENGTH - Afternoon

Man is my working set capacity gone way up. I can do way more sets before approaching failure now! Thus the long workout.....
Making nice progress.

Workout time - 2.5 hours
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

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 6 normal + 6 twisting to alternate sides

8xHangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Tricep, Pulldown, Flye

Resting 1.5mins on warmup sets and then 3 mins

Military Press ISO Hold in Oly Shoes - 9secs

Warmups - 45x8, 75lbs x5+5sec ISO, 95lbs x5+5sec ISO, 115lbs x5+5sec ISO, 135x3+5sec ISO, 155x1+5sec ISO

I press the weight all the way up, lower down to sticking point and hold for 9secs

Rotation 1) 165lbs x 9secs New PR!! had some juice left so assumed I could do 170lbs.

5% of (15%BW+Weight) Dropoff -
Rotation 2) 160lbs x9secs
Rotation 3) 160lbs x9secs
Rotation 4) 160lbs x9secs
Rotation 5) 160lbs x9secs --> just about failed here, bar drifting down

kinda surprsied I was able to press up all the sets up before doing the ISO hold - didn't think I'd reach 5 sets total with the tricep ISO work I was also doing.

Chins - 8 inches between hands

Warmups - used pulldowns for warmup initially, then BW x1, +15lbs x1, +25lbs x1

Rotation 1) BW(222lbs) + 35lbs x3 New PR!! +10lbs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +22.5lbs x3 ,
Rotation 3) +22.5lbs x3 ,
Rotation 4) +22.5lbs x3 ,
Rotation 5) +22.5lbs x3 ---> started to feel tough here

finally getting these going up nicely - odd that I could do 5 sets while doing ISO pulldowns as well!

Parallel Grip Lying Dumbell Tricep Extension ISO - 40secs

Warmups - 3kg x10, 15lbs x10+5sec ISO, 25lbs x10+5sec ISO, 35lbs x3+5 sec ISO

Rotation 1) 45lbs x 40secs New PR!! +10lbs

5% of (6%BW+Weight) Dropoff -
Rotation 2) 40lbs x 40secs,
Rotation 3) 40lbs x 38secs,


Chin Grip Pulldowns ISO - Shoulder width - 15secs

Warmups - 30kg x8, 40x5+5sec ISO, 50x5+5sec ISO, 60x5+5sec ISO, 75x3+5sec ISO

Held in fully contracted position
Rotation 1) 85kg x 15secs - 5kg too light
Rotation 2) 85kg x 15secs,
Rotation 3) 85kg x 25secs --> held too long!

Got bored with it so stopped em - I am now strong enough to do everything on chins.

Pec Fyles ISO - 25secs

Bent Arms, elbow slightly toward feet, shoulders tucked
Warmups - 3kg x10, 15lbs x10+5sec ISO, 25lbs x5+5sec ISO, 35lbs x 5 sec ISO

Rotation 1) 45lbs x 25secs, New PR!! +10lbs --> too light
Rotation 2) 45lbs x 25secs,
Rotation 3) 45lbs x 25secs,

First set too light so kept the same load, last set very close to failure


Standing Low Pulley L-Flyes ISO on Free Motion Machine
Warmups - 10lbs x5 rest - 3mins

30lbs x 25secs New PR!! +5lbs

5% of (6%BW+Weight) Dropoff -
25lbs x25secs, 25lbs x25secs

actual dropoff weight was 27.5lbs

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins - up 5kg

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min each side

Shoulder Dislocates pec stretch with lights bands
 
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Thursday 17th March - Cycle1 Get Stronger - Week 6 - Day 2 - Olys/Lower Strength Speed Reactive - Afternoon

Workout was decent.
I need to change up some exercise as it's hard to quantify some of my current selections.

Workout Rating - 8/10
Workout time - 2.5 hours

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.

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

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

Olys

Warmups - rest - 1min or so
Bar for a couple sets of clean, frontsquats, power jerks warmup stuff

Rest - 2-3mins Hookgrip where possible

PowerClean + PowerJerk - 111lbs x 2 singles - 10secs rest
PowerClean + PowerJerk + HighHang SquatClean + PowerJerk - 111lbs
PowerClean + PowerJerk + HighHang SquatClean + PowerJerk - 131lbs
PowerClean + PowerJerk + HighHang SquatClean + PowerJerk - 155lbs
PowerClean + HighHang SquatClean + PowerJerk - 175lbs
PowerClean +PowerJerk - 185lbs x 2sets

Olys felt nice and snappy, but form a little rusty, been a few days since I did any cleans and jerks - didn't go too heavy. 185lbs felt somewhat heavier on the powerjerk, had problems getting the bar behind my head, and supporting it properly. I think 185-195lbs is a good practise weight for me.
Went to heavier weights quicker this workout and that felt better.
tried a new starting position, I think its better, but needs a bit of finetuning though.

Rotating between each exercise

rest - 3mins between each exercise rotating sets

Explosive Full Olysquats
warmups - 45x5, 135x5, 185x5, 225x5
245x2, 245x3, 245x3, 245x3, 245x3 --> slowed down here


Bulgarian SplitSquat Oscillatory ISO - bottom
Warmup set - BWx6, 60x6
+80lbs x 15secs, +80lbs x 15secs, +80lbs x 15secs

Reverse Back Extension Oscillatory ISO - top
Warmup set - BW x6, +10lbs x6
25lbs x 15sec, 17.5lbs x 15sec, 17.5lbs x15sec

Puesdo Hyper Bench GHR Oscillatory ISO - Bottom
Warmup set - BW x 6
BW x 15secs, BW x 15secs

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x 6, 15lbs x6
+70lbs x 15secs, +65lbs x13secs --> ouch these hurt!

Stretched ISO holds - EQI

Flat back GoodMorning Stretched ISO hold
BW x 1min

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
Clip from today, sets of powerclean+hangclean+powerjerks

131, 155, 175 and 185lbs. Been a week+ since I did any olys so I'm kinda rusty, and I'm also trying a new starting position. Feels like I get much more power. Still swinging the weights up slightly though, and hand problems with rack on the heavier sets for some reason, plus not quite getting the bar behind the head on the powerjerk - I need to lean more forward.
Still I felt pretty snappy today. Guess I am stronger :)

Did have problems in the squat down, sat too far back sometimes...

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

http://www.members.optushome.com.au/coolco...s_17March04.mpg
 
Not bad at all, your jerk is much faster than before, When squating down on the hang it looks like you lean forward too much and have to compensate with your lower back just a little. Good Jerk form but I think you can get more leg drive into it, very little ROM from my view
 
looking very strong and snappy! cleans all looked effortless. also looking noticeably more muscular and leaner. If you decide to compete with oly lifts you'll have some good success i bet.
 
Thanks guys - yeah everything felt really fast and crip yesterday. The only time it felt "heavy" was when I had 185lbs locked out above. once I get it more behind the head with elbows rotated out and back that should fix that hopefully.

Yeah I sat back way too much on the squat, I could felt my back round out becuase of this. A bit rusty I guess from not doing frontsquats :)
I also don't tend to dip much when jumping, so I do the same for jerks, but I suspect as the weight gets heavier I will dip more.

The changed my starting form, but moving the bar closer to the shin, actually touching it, and also narrowed my satnce, so both shins sit within the smooth area, like my jumping stance actually - also saves my shins from the knurling :)
I also made my shins more vertical and so my butt is slightly higher up and I lean more forward. But the bar is too close now, since you can see it swing forrward and back around my knee, and in fact my knee is a bit bruised from the bar hitting it...

So a bit of fine tuning is needed, but this is how I used to clean when I smoked 225lbs real "easy", and I can feel why, definitely more power there.
 
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Tuesday 18th March - Cycle 1 Get Stronger - Week 6 - - Day 3 - Upper1 10% Fatigue Toleration - Afternoon

Not a bad workout considering I only had 4+ hours sleep and had some fatigue from yesterday's lower workout. Got me a new close grip bench PR, but not the one I could have had :)

Work capacity of my back and biceps really surprised me!
Also removed seated pulley rows from this workout, to keep workout time a bit shorter...

Workout time - 2 hour 15 mins
Workout rating - 7.5/10

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


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on


14 inch grip Bench

Warmups - Pushup against high bench -3x 6 sec ISO holds on the way up then 8 plyo pushups,
45x10, 95x10, 135x8, 185x4

Rotation 1) - 245lbs x 3.25 New 3RM PR!! Hit rack on the way down for 4th possible rep!

10% of (15%BW+load) dropoff
Rotation 2) 215lbs x 4
Rotation 3) 215lbs x 4
Rotation 4) 215lbs x 4
Rotation 5) 215lbs x 4
Rotation 6) 215lbs x 1.5 --> felt really heavy taking it off the pins

Well my warmups weren't that great, in hindsight I should have done a triple with 185, then a single with 215 or 225. I thought the stuff I did on dips would be enough, but 185x4 to 245 is a big jump and so my groove was off and a bit slow. I did have the 4th rep I feel, but hit the rack hook on the way down, and then landed on the pins which pretty much killed my stretch reflex!
Oh well - if I had got 4 reps it would have been a 10lb PR, but at least I got a new 3RM :)

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

Warmups - barx10, Bar+25x8 , Bar+45x5, Bar+70x5, Bar+90x5, Bar+115x3

Assuming bar weighs 20lbs
Rotation 1) Bar+145lbs x 4 New PR!!

10% of (15%BW+load) dropoff
Rotation 2) Bar+125lbs x 4
Rotation 3) Bar+125lbs x 4
Rotation 4) Bar+125lbs x 4
Rotation 5) Bar+125lbs x 4
Rotation 6) Bar+125lbs x 4
Rotation 7) Bar+125lbs x 4 ---> felt hard, so stopped here

Finally over the 3 wheels mark - and amazing I knocked off so many sets!

Tricep Dips

Warmup - Lockout ISO Hold x5 secs, x10 secs, BWx3, +15lbs x3

Bodyweight at 219lbs
Rotation 1) +35lbs x 11 New PR!! +2reps

10% of (85%BW+load) dropoff
Rotation 2) +12.5lbs x 11
Rotation 3) +12.5lbs x 11
Rotation 4) +12.5lbs x 9


Dumbell Curl

Warmup - 3kg x5, 15lbsx5, 30lbsx3

Rotation 1) 45lbs x 6 New PR!!

10% of (6%BW+load) dropoff
Rotation 2) 40lbs x 6
Rotation 3) 40lbs x 6
Rotation 4) 40lbs x 6
Rotation 5) 40lbs x 6
Rotation 6) 40lbs x 6
Rotation 7) 40lbs x 5

7 total sets who would have thunk!?

Bits and pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6 Tempo - 1010 rest - 3mins

25lbs x 14 New PR!! +6reps

10% of (6%BW+load) dropoff
20lbs x 14, 20lbs x13

damn!


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

45kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Shoulder dislocate pec stretches with light bands
 
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Just got my Ivanko Supergripper -

well I can close it easy enough on the lowest settings, but man I got work to do :)

Due to my small hands I can't quite close it all the way in one motion, I have to juggle it a bit to close the last 2cm, but it really does make you work to hold it shut, so ISO holds on this thing will surely boost my grip strength fast.
Will do some work on it tommorrow. Since I gotta do clean deads today...I fear I might have sapped my grip already :(
Forarms aching!

A little bit slippery, but I guess that means minimal shredding of your hands :)
Some grip tape will fix this I guess

So far I think I will alternate between, regular shut and open sessions and ISO hold sessions for time - say 30-40secs and 15secs
 
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Awesome work brother!!! I cant say I have any understanding of most of the exercises in your journal, but its obviously working for you!! Keep it up!!
 
Friday 22nd March - Cycle1 Get Stronger - Week 6 - Day 1 - Lower Strength - afternoon

Tiring workout, talk about core and spinal erector frying! Lucky I have a carb/whey drink to sip on to keep me fueled and catabolic free. Grip needs work, think I will use my Supergripper tonight

Well work capacity is up thats for sure, the amount of sets before dropoff is way up!

Workout Rating - 8/10
Workout time - 2 hours

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 jerks for a few, powersnatches, Fullsquat press for a few.

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

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.

Ankle Jumps - Low 3x10secs


Olys

Used bar for couple sets of warmup stuff

rest - 2-3mins

Powersnatch + overheadsquat - 89lbs x 2 sets
Powersnatch + overheadsquats - 109lbs x 2sets
Powersnatch + 2 overheadsquats - 119lbs x 2sets --> wobbly
Powersnatch + overheadsquat - dumped at bottom, powersnatch + 2 OHS - 119lbs

Lighter weights are feeling pretty easy now, but 119lbs is still hard to handle on the overheadsquats


Rotating between each exercise

rest - 3-4mins between each exercise after warmups. 1 to 2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5, 135lbs x5, 225lbs x5, 275lbs x3, 315lbs x1

Rotation 1) 335lbs x3.5 - New 3RM PR!! man I maybe had the 4th rep, but gave up straining too soon...

5% of (85%BW+Load) Dropoff
Rotation 2) 305lbs x3 --> misloaded bar
Rotation 3) 310lbs x3
Rotation 4) 310lbs x3
Rotation 5) 310lbs x3
Rotation 6) 310lbs x2

Squats not particularly enjoyable today, but I grinded through em.


Clean Deadlift + Shrug 30sec ISO hold - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3+5sec ISO, 293lbs x 1+5secs ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 293lbs x 28secs New PR!! by default --> grip slipping bad

5% of (50%BW+Load) Dropoff
Rotation 2) 273lbs x 28secs
Rotation 3) 273lbs x 28secs --> no hook grip and bar ended on finger tips :)
Rotation 4) 273lbs x 25secs

Grip is a serious problem now, but at least I have tools to help fix it now.
Standing on a 2inch block (plus oly shoes which are heel raised 1+ inches) sure makes things harder. Really fried my hammies, glutes and erectors (all the way up the back)

Full Front Squat ISO - CleanGrip in Oly Shoes - RAW - 8secs
Warmup sets - 135lbs x3, 185x1+5sec ISO

Lowered to bottom come up 3inches - hold for 8secs and exploded back up
Rotation 2) 225lbs x 8secs + squat up New PR!! By default
Rotation 3) 225lbs x 8secs + squat up
Rotation 4) 225lbs x 8secs + squat up
Rotation 5) 225lbs x 8secs + squat up

Hmm has to be one of the hardest moves I have ever done! exploded all em up nicely though and no black out or breathing problems!


Lat Machine Situp ISO Hold, Torso Parallel, Dumbell on Chest - 15secs
Warmup sets - BW x 10sec ISO+5reps, 25lbs x10sec ISO+3 reps, 45lbs x10sec ISO+1rep

Rotation 1) 65lbs x 30secs New PR!! +15secs

5% of (47%BW+Load) Dropoff
Rotation 2) 55lbs x 30sec
Rotation 3) 55lbs x 30sec
Rotation 4) 55lbs x 26sec

Real test of pain tolerance :)


Bits and Pieces

Cooldown fullsquats
95 x12

Flatback GoodMorning Stretch ISO hold
55lbs x35secs --> started at 45 degrees, and ended at parallel onto the pins as fatigue kicked in :)

Reverse Back Extensions
BW x12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
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WalkingBeast said:
Awesome work brother!!! I cant say I have any understanding of most of the exercises in your journal, but its obviously working for you!! Keep it up!!
Click to expand...

thanks

well they just have fancy names for some common exercises and done slightly differently :)
 
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Friday 22nd March - Grip Workout - evening

did this a few hours after the above lower session, so grip is slightly fatigued. But I need to get an idea where I stand :)

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

resting 3.5 to 4mins between sets

31.5 x5
45 x 5
59 x 5 - hard
71 x 5 - tough. left hand harder, a few mm short of fullclosed
79 x 5 - very hard. left hand unable to close all the way
83.72 x 5 - failed right hand

5% dropoff to the closest figure roudned down -
left - 64 - x5, x5, x3
right - 79 - x4, 64x10sec ISO hold

ISO hold 56 x40secs both hands, that was painful!

just a testing workout, I can only get better from here :)
Chalk certainly helds, as it gets a bit slippery after a while.
 
great job CCJ. i like the way you train, very scientifically sound, not just "balls to the wall" all the time. it's obvious a lot of thought has been put into it, and tracing back, tbe results show.

btw, i'm trying out very slowly to do some cleans. my god my form is disgusting
 
Yeah I have a huge sticking point, I dunno I just didn't have it yesterday to strain. My main weakness :)

Super_rice - thanks, there is a method behind the madness :nerd:

just have to start drilling with just the bar for a few weeks, and rember that traps and hips power the bar, and not the arms, keep em loose.
 
i'm jerking the bar up with the hips too much i think. i can't seem to get the bar very high with the traps only, without pulling with the arms.

hey, were those "bounds" a one time exercise? you posted one video and have not really mentioned it since
 
Well the hips, legs, back and claves should be the main force, then some traps. Just like jumping. Make sure the bar goes up in a straight line, intent should be, and not swinging/heaving it up.

I used to do em a bit, but haven't in quite some time. It's not needed at this stage. Only do em when I need reactivity training
 
Wednesday 24th March - Cycle 1 Get Stronger - Week 7 - Day 2 - Upper 2 10% Fatigue Toleration - Afternoon

2nd of the upper body toleration workouts, then I take a week off upperbody and stat a new microcycle.
Flyes were really tiring out my upper body - shoulders, triceps and biceps - the main reason why I wasn't able to crank out many sets with press and chins before reaching the dropoff point.
I will drop em and move dips to this day and tricep extensions to the other upper body day.

What's also interesting is that it's been 11 days since I have done any of these exercises..hmm I wonder if I may have lost a bit of strength and work capacity because of that?

Workout time - 2.5 hours
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

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 6 normal + 6 twisting to alternate sides

8HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Tricep, Flye

Resting 1.5mins on warmup sets and then 3-4 mins between each exercise


Standing Military Press in Oly Shoes

Warmups - 75lbs 2x3, 95lbs 2x3, 115lbs 2x3, 135x2, x1, 155x1, 170-walkout

Rotation 1) 170lbs x 4 New PR!! +1 rep

10% of (15%BW+Weight) Dropoff -
Rotation 2) 155lbs x4
Rotation 3) 155lbs x3

Was hard, but got an extra rep, bar almost stalled at the sticking point on the 4th rep of 170lbs but keep pushing it and got it! It was pretty fast off the shoulder and then hit a brick wall. I guess my triceps are still too weak.


Chins - 12 inches between hands

Warmups - chin pulldowns - 30kg x8, 40x3, 50x3, 60x3, 70x3, 80x3 , then BW x1, +20lbs x1, +35lbs x1, BWx1, BWx1

Rotation 1) BW(222lbs) + 35lbs x4 New PR!! +1 rep

10% of (85%BW+Weight) Dropoff -
Rotation 2) +12.5lbs x4 ,
Rotation 3) +12.5lbs x3 ,

While I did PR, the warmups I did tired me out a bit, but I had to keep warm while I warmed up the military press. Bad timing I guess
Also ahd an interesting encounter with a female during one of the sets. When I post the clip you will see what I mean :)


Decline Parallel Grip Dumbell Tricep Extension

Warmups - (on flat bench) 3kg x10, 15lbs x8, 25lbs x5, 35lbs x5, decline 45x3

Rotation 1) 45lbs x 11 New PR!!
Rotation 2) 45lbs x 10,
Rotation 3) 45lbs x 8,
Rotation 4) 45lbs x 6 --> 10% dropoff achieved

Sweet, time to go up 50s :)

Pec Fyles

Bent Arms, elbow slightly toward feet, shoulders tucked
Warmups - 3kg x10, 15lbs x8, 25lbs x5, 35lbs x5, 45x3

Rotation 1) 45lbs x 15, New PR!!
Rotation 2) 45lbs x 10 --> 10% dropoff achieved

As I mentioned earlier these fatigue out my other msucles, and I don't think it does much for them either. Plus they irritate my shoulders, so away it goes.
Dropoff did arrive rather quickly though, hmm

-------------

Standing Low Pulley L-Flyes ISO on Free Motion Machine
Warmups - 10lbs x5+5sec ISO, 20lbs x5+5sec ISO rest - 3mins

1) 32.5lbs x 25secs New PR!! +2.5lbs

10% of (6%BW+Weight) Dropoff -
2)27.5lbs x25secs, 3) 27.5lbs x25secs, 4) 27.5lbs x25secs, 5)27.5lbs x22secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min each side

Shoulder Dislocates pec stretch with lights bands
 
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clips from today's workout

right click on each clip and save before watching to avoid errors!

Military Press PR 170lbs x4. That noise in the background is an Asian girl applying moves on a boxing bag :)
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MilitaryPressPR_170x4_24March04.mpg


Chin PR +35lbs x4

here is the interesting thing, first that girl on the seated calf raise machine asked me to help her take some plates off the machine. Then I she saw me setup the camera, finishes her set and walks all the way up to mirror to check out her face and looks into the camera? What's up with that? :fro:
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ChinPR_35x4_24March04.mpg
 
damn, you're looking thick and powerful. you seem to be making some fast progress lately in terms of strength and muscle growth. Your erectors are showing through your shirt, haha. what are you gonna do with all this size and strength?
 
thanks guys,

I didn't notice that until you mentioned :D
yeah my spinal erector have really blown up a bit, thicker and they stick out more!
Those clean deads iso holds are mostly responsible :)

Get more explosive I guess - LOL
 
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Whoa, you actually struggled again and blew through it. Guess that duration stuff is working, huh?

When do you know you've done too many rotations? I did 8 on squats today, and just stopped because I was sick of it. Took awhile too...
 
Only did one ISO session on the press, so don't know :)

When you fail or it gets real hard, you probbaly didn't get your session max on your first set if you could do 8 sets
 
Yeah, I probably didn't. The problem is the pins. I can set them up so when I fail they'd easily catch, but then I have about an inch left in my ROM (still below parallel) and I end up hitting the pins sometime which is breaking the con/ecc chain. This was the first time using the pins at that height so I kept banging as well as leaning forward and slowing down the eccentric. Sort of messed me up. Usually I have the pins one set lower, but that's too low to drop the weight unless I jumped out. I've never failed on squats, so I was a little cautious today.
 
do what I do, use the lower pin setting, but when you fail lower down to the bottom and then lower the bar to the pins by rounding the upper back, as per my recent clip above

It doesn't hurt at all since you do it fast and the torso doesn't actually support any weight. practise it with light wieght to get a feel for it
 
Alright, I'll try it, but the pins are perfect for you. On this rack, the pin I used would be about 1 inch higher, and the next one 3 inches lower than what you had.
 
Well wear olys shoes :)

when I wear Chucks, I hit em sometimes.

My pins are about 2 inches below the bar.
Anyway just dump it forward and down like a GM. Just do it fast and you will be ok, practise it though.
 
CCJ - i'm starting to do stand military presses like the ones you have in your video.

how do you bring down the weight? i don't really feel comfortable doing an eccentric portion, so i want to get the weight down quickly, but controlled. well, needless to say, my clavicles are real sore these days. i can't seem to get it down quickly without it smashing into my collar even though i kind of "pad" it down with my knees
 
super_rice said:
CCJ - i'm starting to do stand military presses like the ones you have in your video.

how do you bring down the weight? i don't really feel comfortable doing an eccentric portion, so i want to get the weight down quickly, but controlled. well, needless to say, my clavicles are real sore these days. i can't seem to get it down quickly without it smashing into my collar even though i kind of "pad" it down with my knees
Click to expand...

Well I just lower it, I can't quite reach the clavical usually, my biceps stop that, unless I force it down :)

I guess you just need to slow it down before it reaches you body, just practise I guess and get bigger arms - LOL :)
You could always lower so that the forearms are more horizontal a bit like a clean rack position so that the frontdelts pop up higher than the clavicle
 
Well the Ivanko Supergripper is slick and slippery

So I tried this stuff called Gauztape. Its this black fabric type stuff my dad uses on his golfclubs. It only sticks onto itself so I wrap it round the handles like a bandage and it clings on. Quite thin so doesn't reduce the ROM
And it feels good, grippy, but not abrasive. Cloth like, sorta like a bandage in feel. Much better than knurling IMO No chalk needed :)

Works and feels so much better now!
 
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another thing CCJ, once you reach the clean rack position, when you're just holding the weight and standing up with it, i have better than normal wrist flexibility i've found and am able to keep the bar cradled in my fingers. but i cannot get both my hands around the bar when in that position.

when i split jerk, i'm worried i might throw the weight off in some dangerous manner and hurt myself, as when i'm in the clean position i don't have a FULL complete grip on the bar, i have to kinda catch it when i do the jerk. is it supposed to be this way?
 
super_rice said:
another thing CCJ, once you reach the clean rack position, when you're just holding the weight and standing up with it, i have better than normal wrist flexibility i've found and am able to keep the bar cradled in my fingers. but i cannot get both my hands around the bar when in that position.

when i split jerk, i'm worried i might throw the weight off in some dangerous manner and hurt myself, as when i'm in the clean position i don't have a FULL complete grip on the bar, i have to kinda catch it when i do the jerk. is it supposed to be this way?
Click to expand...


Well it's up to the lifter, some pople jerk with and open grip, others jerk with a grip on the bar.
Well I used to jerk with and open grip, and its much better with a closed grip. If I can do it so can you :)

Just takes some conditioning, when there is no weight on the bar I can't hold the bar at the rack but when there is I can. The sheer weight of the bar forces the arms back when I grip it.

Anyway if you look at my last clip you will see me rack the bar on the fullsquat with an open grip, and as I comeup I pop the bar off my shoulders and regrip the bar before jerking it. Most olylifters do this if they can't hold it in the squat down. Takes practise though.

Also when you jerk, the bar should be caught slightly behind the head. otherwise your arms will not lock out properly.
 
Friday 26th March - Cycle1 Get Stronger - Week 7 - Day 3 - Olys/Lower Speed/Reactive 10% Fatigue - Afternoon

Well my upper body was still very sore from last session, especially my pecs.
So I didn't feel all that great, but not a bad workout, productive I guess.
10% fatigue day today, but this was hard to quantify with the type of exercises I was doing.
Rest lower body for a week and then I start a new microcycle

Workout Rating - 7/10
Workout time - 2.5 hours

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.

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

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

Ankle Jumps 3x10secs

Olys

Warmups - rest - 1min or so
Bar for a couple sets of clean, frontsquats, power jerks warmup stuff

Rest - 2-3mins Hookgrip where possible

PowerClean + PowerJerk + HighHang SquatClean + PowerJerk - 111lbs x 2sets
PowerClean + HighHang SquatClean - 155lbs x 2sets
PowerClean + HighHang SquatClean - 175lbs x 2sets

Sore upper body, so decided not to do any heavier powerjerks. Plus I didn't particular feel like doing em.
Squatcleans were pretty good today, jumped into then much lower than before, and they felt solid. Thanks to ISO frontsquats I did last session I guess :)
Although had problems getting my fingers under the bar in the rack.


Rotating between each exercise

rest - 3mins between each exercise rotating sets

DiveBomb Speed Full Squats
warmups - 45x8, 135 2x3, 165x3, 185x3

66% of (85% Bodyweight+1RM)
Rotation 1)185x3
2)185x3
3)185x3
4)185x3 ---> starting slowing here
5)185x3 --> did an extra since its 10% fatigue day

Front Squat Oscillatory ISO - CleanGrip
Warmup set - 165x5, 185x5

squatted all of em back up
Rotation 1)165 x 25secs
10% of (85%BW+Load) Dropoff
2)135 x 25secs
3)135 x 22secs

Hmm these felt pretty good, thought they would kill my knees, but were pretty comfy. Guess the ISO frontsquats I have done help here.
Did them at the parallel position - flex, then relax and then bounce


Standing Single Leg Curl ISO
Warmup set - 3 plates x 10secs, 9plates x 10 secs, 12 plates x 40secs

Toes pointed, standing upright
Rotation 1)14plates x 40secs
2)12 x 40secs
3)12 x 40secs
4)12 x 28secs

These had unmarked plates, so wasn't sure on the loads :(
Anyway I did em standing upright and toes pointed, holding the ISO with a very slight leg knee bend. Found this made em feel a bit like GHR combined with Reverse hyper and dam hard!
If I leaned forward at the waist, it became much easier and the erectors stopped contracting, strange.

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x5sec ISO+5, 25lbs x5sec ISO+5, 45lbs x5sec ISO+5, 70lbs x 5

Rotation 1)70lbs x 25secs New PR!! +10secs
10% of (85%BW+Load) Dropoff
2)50lbs x 25secs
3)50lbs x 15secs

felt good in the warmups, but the worksets killed my abs in a bad way!
These feel good with just standard ISO, but the OI versions, are a bit painful, so will drop these I think. It seems if the abs get slightly cold that's where they feel cramped up.

Stretched ISO holds - EQI

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Flat back GoodMorning Stretched ISO hold
40lbs x 1min - started at 45 degree, and ended at parellel
 
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Blitzforce said:
Friday 26th March - Grip Workout - evening

did this a few hours after the above lower session

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Warmups - resting 2mins between sets
31.5 x 5
45x5
54x5
70.8 x 2
---
rest 4 mins, 1min 40secs between hands

83.72 x5
91.1 x 5 - left hand hard
100.3 x 5 - New PR!! +16.58
right hand, a few mm short of closed, left hand 1 cm short of closed.

10% dropoff
89.25 x 5
89.25 x 5 - right hand a few mm short, left hand half a cm short

70% of above Settings ISO holds
64.6 x 40secs - outter grip
same settings using inner grip (92.41) - both hands failed at 30-35 secs, left hand not fully closing the gripper


Anyway still trying things out. Since its a new exercise gains will be fast off course :)
The new tape grip helds as well, but still find I need to use the free hand to stabilise the gripper for best closing power.
Next session will be all ISO I think.
Click to expand...
 
Friday 26th March - Ivanko SuperGripper Workout - evening

did this a few hours after the above lower session

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Warmups - resting 2mins between sets
31.5 x 5
45x5
54x5
70.8 x 2
---
rest 4 mins, 1min 40secs between hands

83.72 x5
91.1 x 5 - left hand hard
100.3 x 5 - New PR!! +16.58
right hand, a few mm short of closed, left hand 1 cm short of closed.

10% dropoff
89.25 x 5
89.25 x 5 - right hand a few mm short, left hand half a cm short

70% of above Settings ISO holds
64.6 x 40secs - outter grip
same settings using inner grip (92.41) - both hands failed at 30-35 secs, left hand not fully closing the gripper

COOLDOWN - 31.5 x 12 each hand, holding the closed position for a second or so each rep

Anyway still trying things out. Since its a new exercise gains will be fast off course :)
The new grip tape helps as well, but still find I need to use the free hand to stabilise the gripper for best closing power.
Next session will be all ISO holds I think.
 
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As far as the SuperGripper training goes, I'm going to treat it as seriously as the rest of my training - LOL :)

Well I think in future I'll be cycling between heavy regular reps, 40sec ISOs, high reps, and then 9sec ISOs. Might even have some speed/power sets :p

Once I can close the top setting of 350lbs or so for 5 reps and hold it closed for 20-30secs then I can ease off :D
 
Tuesday 30th March - Cycle 1 Get Stronger - Week 8 - Day 1 - Upper1 Strength - Afternoon

Interesting workout, it's been 1 week since I have done any upper body stuff, and 2 weeks since this workout - so I haven't done any rows, bench or curls in 2 weeks, yet still got PRs. Weights didn't feel heavy either relatively speaking.

Workout time - 1.5 hours
Workout rating - 8.5/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on


14 inch grip Bench

Warmups - Pushup against wall x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO, 185x3+5sec ISO, 225x1

Rotation 1) - 255lbs x 2.5 New 2RM PR!!

5% of (15%BW+load) dropoff
Rotation 2) 240lbs x 2
Rotation 3) 240lbs x 2
Rotation 4) 240lbs x 0.5 --> felt heavy taking it off the pins

Cooldown - 20inch grip - 95x15

I just struck a brick wall at the sticking point on the 3rd rep with 255lbs.
Would have been nice to get it - would have been a 10lb PR from 2 weeks ago, but when you consider the fact I haven't benched at all since then, I can't complain :)
Also the warmups for Ticep Extension ISOs, probably sapped the 5-10lbs of extra force I needed to bust though.
All the warmups felt somewhat light interestingly enough.
Anyway I think 265 is easily in the bag (without a bounce), same for 275, maybe I can get 285. But I'd like to hit 295 the next time I max out. I figure once I can crank out 5 reps with 255lbs I'll be there. Triceps still the main weakpoint, also need more explosiveness.

Think I will do more ISO for bench this microcycle. Also the 20inch grip felt good on the cooldown set, maybe I will try benching with that grip in the future to see what I can get on it. Same grip as my Military press and jerk.


Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 3 reps then 5 sec ISO hold in contracted position 40kg, 55, 65, 80, then 85kg x1

ISO hold in contracted position, terminated once handle separated from body
Rotation 1) 85kg x 16secsNew PR!!

5% of (15%BW+load) dropoff
Rotation 2) 80kg x 20secs --> held too long
Rotation 3) 80kg x 16ecs
Rotation 4) 80kg x 12secs

Cooldown - 45kg x12

Up from 70kg x 30secs, been a while since I did these too.


Dumbell Lying Tricep Extensions - Parallel Grip

Warmup - 5sec ISO holds - 30lbs, 45lbs, 55lbs

ISO hold at sticking point
Rotation 1) +55lbs x 30secs New PR!!

5% of (6%BW+Weight) Dropoff -
Rotation 2) 50lbs x 30secs
Rotation 3) 50lbs x 25secs

Cooldown - Rotating style 15lbs x15

Up from 45lbs x 40secs. Triceps were aching something fierce, especially on the 3rd set!


Standing Dumbell Curl

Warmup - 5sec ISO holds - 30lbs, 45lbs, 55lbs

ISO hold at sticking point
Rotation 1) 50lbs x 15secs New PR!! +5lbs

5% of (6%BW+load) dropoff
Rotation 2) 45lbs x 15secs
Rotation 3) 50lbs x 10secs ---> picked up wrong dumbell....

Cooldown - 15lbs x12


Bits and Pieces

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x5 rest - 3mins

27.5lbs x 14 New PR!! +2.5lbs

5% of (6%BW+load) dropoff
25lbs x 8

external rotors are pretty darn strong now


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

50kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Shoulder dislocate pec stretches with staff and then light bands
 
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Good job. It's amazing how quickly you wipe out. The difference just between the first and second rep...if someone just saw the first rep, they'd think you'd do 5. It looks like you press in an angle like /...not quite a j curve. Why not straight up? For triceps, have you tried tate presses?
 
Its strange, but every rep I did yesterday wasn't hard, even though the weight is heavy for me, I had to put effort into it, but it felt light just slower than a light weight. Strange feeling. All the more suprising when you consider I haven't benched at all in 2 weeks!

yeah I've always been like that, not much of a repper, but when I do gain reps, it means my strength has jumped a bit :)

I just go with the flow, its easier for me to press like that, if I press staright up, its much harder for me, I feel alot of pressure or something on the front delts. I pressed some of the the 240lb reps straight up and they felt harder.
It doesn't matter either way, as long as I get stronger.

I have tried Tate presses in the past and they only hit the outer triceps, need something to load up the whole complex for now
 
Well one thing is for sure, all my strength gains have been pretty functional

There is this big roll of plastic sheeting that sits in a deep 1m high wooden cupboard that I need to pull out vertically to take it out. This is at my part time job, when I need to replace a roll on a machine.
A few months ago, I would need to use two hands and struggle to get it out.
This morning I pulled it out with one hand, and fairly easy too!
I guess the grip work helps too :)

Yep the gripwork after 2 sessions on the Ivanko Supergripper is already noticable.
 
Thursday 1st April - Cycle1 Get Stronger - Week 8 - Day 2 - Lower Strength - afternoon

Ok workout, Olys really tired me out too much for the main workout. I think I will drop snatches, I'm not too good at em. I can then concentrate on pulls, clean and jerks. But I might have to put olys on their own day to shorten the workouts.

Workout Rating - 7/10
Workout time - 2.25 hours

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

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

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx6 normal, and 6 twisted to each alternating sides.

Ankle Jumps - Low 3x10secs


Olys

Used bar for 3 sets of warmup stuff

rest - 2-3mins

Powersnatch + 3 overheadsquat - 89lbs
Powersnatch + 2 overheadsquat - 109lbs
Powersnatch + overheadsquat - 121lbs - dumped OHS at the bottom
Powersnatch + 3 overheadsquat - 121lbs
Powersnatch + 2 overheadsquat - 131lbs x 2sets
Powersnatch - 131lbs x2

Well still wobbly as hell on the heavier stuff, but 131lbs is the highest I have overheadsquatted. Oh well, last time I do these.


Rotating between each exercise

rest - 3mins between each exercise after warmups. 1 to 2 mins until workoutsets

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5, 135lbs x5, 185x5, 225x5, 275x3, 315x1

Rotation 1) 345lbs x2

5% of (85%BW+Load) Dropoff
Rotation 2) 315lbs x2
Rotation 3) 315lbs x2
Rotation 4) 315lbs x2
Rotation 5) 315lbs x1

Seems to have gotten weaker on fullsquats? or the olys tired me out, not sure.

Clean Deadlift + Shrug ISO hold - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - 177lbs x3, 243lbs x3+5sec ISO, 293lbs x 1+3secs ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 313lbs x 23secs New PR!! +20lbs

5% of (50%BW+Load) Dropoff
Rotation 2) 293lbs x 23secs
Rotation 3) 293lbs x 23secs
Rotation 4) 293lbs x 23secs
Rotation 5) 293lbs x 21secs

Well grip just hung on on the 313lbs set, +20lbs too, so the Ivanko Supergripper work is paying off :)
Grip solid on the rest of the sets, which was slipping real bad 2 weeks ago.

Lat Machine Situp ISO Hold
Warmup sets - BW x 10sec ISO+5reps, 25lbs x10sec ISO+3 reps, 45lbs x10sec ISO+1rep

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 70lbs x 22secs New PR!! +5lbs

5% of (47%BW+Load) Dropoff
Rotation 2) 60lbs x 22sec
Rotation 3) 60lbs x 22sec
Rotation 4) 60lbs x 20sec

Goal is 140lbs, halfway there :D

Bits and Pieces

Cooldown fullsquats
95 x12

Flatback GoodMorning Stretch ISO hold
95lbs x25secs --> started at 45 degrees, and ended at parallel onto the pins as fatigue kicked in

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
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Friday 2nd April - Ivanko SuperGripper Workout

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Using free hand to brace the gripper

warmups - rest 3mins, 1min 40secs between hands
31.5 x8
48.7 x5
70.8 x3
91.1 x2
100.3 x 1

----- rest 4mins, 2mins between hands
104 x 8+1 New PR!! +3.7lbs +3 reps
5mm short on both hands on 9th rep, had to use more effort on the left side to shut the last 5mm.

6% dropoff
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 8 - left hand all 5mm or so short
97.8 x 4+2 - right hand 5mm short on 5th and 6th reps, left hand all 5mm or so short

ISO hold with thumb lock, arms straight, no free hand brace(70% of above)
70.8 x 40secs - ouch! both hands just held on.

Cooldown - 31.5 x 15 (using thumb against gripper handle)

Moving on up :)
 
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Back progress pics

been hovering around 220lbs since last week.
I don't train specifically for size, but I have gotten bigger, up 6 lbs or so from end of last year, about 2+ months. Bodyfat about the same too

Mostly in the triceps, delts, legs and hips. Spinal erectors as well but not that easy to see in the pics. Also the cuff muscles in the back are up in size too, as I have been bombing them hard, and their much stronger - just under the rear delts - look closely and you can see they stick up more, flush with the rest of the back instead of a hollow :)

Note the spot on my upper back where the bar goes when I squat ;)

http://www.members.optushome.com.au/coolcolj/Back/CCJ_ProgressPic_Comparo_2April04.JPG
 
Sunday 4th April - Cycle 1 Get Stronger - Week 9 - Day 1 - Upper 2 Strength - Afternoon

I am getting stronger, and it seems the strength gains are manifesting itself as increased muscle mass especially in the upper body. I bumped into that ex-olylifter I always chat with today, and he asked how much I was weighing and I said a solid 100kg 220lbs, and he said yeah you can really see the muscle gains :)

Also while I was doing the cable L-Flyes ISO hold, this big beefy bald guy asked " You a powerlifter mate?" - I said, "Sorta" and smiled. I guess he didn't know what to make of that answer - LOL :D
I guess he's probably a powerlifter, about 260lbs or so :)

everything felt somewhat lighter today, which is strange since I ahven't done any of these exercises in 2 weeks! And my upper body is slightly tired from my part-time job this morning.
Also used much shorter rest periods betweene ach exercise during the warmups and that really paid off, with me warming up much faster and the CNS got up to peak firing quickly.

Workout time - 1 hour 40mins
Workout rating - 9/10

Warmup

Did my usual general warmup with a 25lb bar

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 6 normal + 6 twisting to alternate sides

6HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Tricep, Flye

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

Standing Military Press in Oly Shoes

ISO held at sticking point
Warmups - 45x5, 75lbs x5+5sec ISO, 95lbs x5+5sec ISO, 115x3+5sec ISO, 135x2+5sec ISO, 155x1+5sec ISO

pressed up and then lowered to ISO hold at sticking point
Rotation 1) 185bs x 1+8sec ISO New 1RM PR!!

5% of (15%BW+Weight) Dropoff -
Rotation 2) 175lbs x1+8sec ISO
Rotation 3) 175lbs x1+8sec ISO --> slight leg kick to press it up
Rotation 4) 175lbs x1+8sec ISO --> slight leg kick to press it up
Rotation 5) 175lbs x1+8sec ISO --> slight leg kick to press it up
Rotation 6) 175lbs x1+5sec ISO --> slight leg kick to press it up

Cooldown - Bar x15

Well normally I have to do a few sets with each weight during the warmups
to make em feel lighter, but today. The shorter rest periods between each exercise during the warmups and ISO hold really made the difference.
It only started feeling heavier from 135lbs onwards, and when you consider I ahven't pressed at all in 2 weeks, kinda amazing. From past experience the press is something you need to do regularly to keep it in the groove.

The ISO holds were the main training emphasis this workout, but I decided to press up 185lbs anyway and I got it, and it wasn't that hard!
I could have done a double with it. Won't be long now till I hit 205lbs for a single or double :D
The 2nd set felt hard, so I wasn't sure with the dips I was doing that I'd get the weight up, so I used slight leg kick, not much, to lock it out. Probbaly why I was able to do so many sets...

Chins - 12 inches between hands

Warmups - chin pulldowns - 35kg x5+5sec ISO, 45x3, 55x3, 65x3, 75x3, then BW x1, +15lbs x1, +30lbs x1

Rotation 1) BW(225lbs) + 45lbs x3.75 New 3RM PR!! +10lbs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x3.75
Rotation 3) +32.5lbs x2.5

I weigh 220lbs at home, but at the gym I wear oly shoes, so about 5lbs heavier on the average, I didbn't weigh msyelf today, so just guessing


Tricep Dips - all the way down

Warmups - Lockout hold - 5secs, 10secs, BWx3singles, BWx2, +15lbs x1, +30lbs x1, +45lbs x2

Rotation 1) BW(225lbs) + 45lbs x 10 New PR!! +10lbs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x10
Rotation 3) +32.5lbs x9


45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx5, 25lbs x5, 45x3, 70x3, 90x3, 115x2

Assuming bar weighs 20lbs
Rotation 1) Bar+115lbs x 11 New PR!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+107.5lbs x 11
Rotation 3) Bar+107.5lbs x 9


-------------

Standing Low Pulley L-Flyes ISO on Free Motion Machine
Warmups - 10lbs x5+5sec ISO, 20lbs x3+5sec ISO, 30lbs x 5sec ISO rest - 3mins

1) 32.5lbs x 38ecs New PR!! +13secs

5% of (6%BW+Weight) Dropoff -
2)30lbs x 38secs 3) 30lbs x 30secs

actual dropoff weight was 29lbs, but hard to get that so rounded up

ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close curl Grip on Straight Bar
50kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min each side

Shoulder Dislocates pec stretch with wooden staff then with light bands
 
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Thanks, but I don't consider myself a beast - I just happen to have small bones and joints which gives the illusion of bigger muscles :)
 
Tuesday 6th April - Cycle1 Get Stronger - Week 9 - Day 2 - Olys/Lower 2 Strength/Reactive - Afternoon

OK session, but surprised myself by full frontsquatting 255 for 5 reps! That actually works out to be about 80% of my full Olysquat which is the usual ratio.

Workout Rating - 8/10
Workout time - 2 hours

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, fullsquat press, hang powerclean and power/split jerks for a few, .

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Back Extensions - 6 normal and 6 with a twist to each side - BW

Ankle Jumps 3x10secs

Olys

Warmups - rest - 1min or so
Bar for a couple sets of clean, frontsquats, power jerks warmup stuff

Rest - 2-3mins Hookgrip where possible

CleanPull + HighHang SquatClean + PowerJerk - 10sec rest - PowerClean + powerJerk - 111lbs
CleanPull + HighHang SquatClean + PowerJerk - 111lbs
Powerclean - 131lbs x 2
CleanPull + HighHang SquatClean + PowerJerk - 131lbs
PowerClean + Midthigh Hang PowerClean - 155lbs x 2 sets
PowerClean - 175lbs x 2 - 10sec rest between each
PowerClean - 195lbs x 2 - 10sec rest between each

Pretty crappy today formwise

Rotating between each exercise

rest - 3mins between each exercise rotating sets

Full FrontSquats - CleanGrip - RAW in OlyShoes

ISO held at parallel and squatted up
warmups - 135lbs x3+5sec ISO, 185x1+5sec ISO, 225x1+5sec ISO, 245+5sec ISO

Rotation 1) 255lbs x5 New PR!!

5% of (85% Bodyweight+Load) Dropoff
Rotation 2) 230x5
Rotation 3) 230x5
Rotation 4) 230x5
Rotation 5) 230x4 --> felt sorta hard here, so stopped it

The gym owner and his training partner was watching when I did 255lbs and he was impressed, and so was I! :)
I didn't think I'd hit 5 reps, I was expecting a triple at the most. It wasn't to failure, but felt pretty close to it on the last rep. Form was good too overall.
Maybe sat too far back, as my back wasn't totally vertical. Upperback rounded slightly on a few reps, but no blackout problems. Breathing was hard as per normal especially from rep 4 onwards.

Works out to be about 80% of my fullsquat, since I did 315x5 on em not so long ago.The ISO frontsquats I have done in previous workouts may not have helped my fullsquat for some reason, but they have helped my frontsquat.
Should be able to do a triple with 275lbs. Goal now is 315x3, which means I should be able to hit 405x3 on the fullsquat when that happens.
They say if you can triple a frontsquat you can clean and jerk it, provided the speed and technique is there :D


Standing Single Leg Curl ISO
Warmup set - 5 plates x 10secs and a few OI, 10plates x 10 secs and a few OI

unmarked plates
Rotation 1) 15plates x 45secs New PR!! +1plate and +5secs
Rotation 2) 14 x 45secs
Rotation 3) 14 x 38secs

Ouch these really killed, and as normal my legs felt really light, like I could run fast after doing these :)
The idea is when I max out the stack and with a 45 attached, hopefully I'll be able to do the manual floor version.

Lat Machine Situp Oscillatory ISO - bottom
Warmup set - BW x10sec ISO+5, 25lbs x10sec ISO+5, 45lbs 105sec ISO+5, 70lbs x 5sec ISO

Rotation 1) 70lbs x 25secs

5% of (47%BW+Load) Dropoff
Rotation 2) 60lbs x 25secs
Rotation 3) 60lbs x 22secs

I now do a BW 10sec hold before each of the sets after the first rotation to warmup the abs. This minimised the ab "cramps" I had in the past. Stopped this week when the abs started to ache, so no PR, but hopefully next time I will.

Reverse Back Extension Oscillatory ISO
Warmup set - BW x10

Rotation 2) 15lbs x 25secs
Rotation 3) 15lbs x 25secs

Didn't go all out on these.


Cooldown and EQI ISO Stretches

Cooldown - Fullsquats 95x12

Flat back GoodMorning Stretched ISO hold
95lbs x 45secs - started at 30 degree, and ended at parellel onto pins

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
 
Nice Front squat, I really have problem over 225 holding the bar. That is real impressive doing that many reps. Static hold on hams suck big time. Solid powercleans, do you think they help you warm up for squating????
 
Lord_Suston said:
Nice Front squat, I really have problem over 225 holding the bar. That is real impressive doing that many reps. Static hold on hams suck big time. Solid powercleans, do you think they help you warm up for squating????
Click to expand...

Thanks man, it was a real surprsie, as I haven't done then much lately.
All the flexibility work on my shoulders, lats and pecs, have helped my rack for the frontsquat really well.

They do make the squats feel lighter, well I have done squats before without doing any olys before hand and found it took much longer to warmup and felt a lot heavier.
 
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Wednesday 7th April - Ivanko SuperGripper Workout

numbers refer to pounds on the calculator I found on the net that spits out spring positions to estimate poundage

Using free hand to brace the gripper

warmups - rest 3mins, 1min 40secs between hands
31.5 x8
48.7 x5
70.8 x3
91.1 x2
100.3 x 1

----- rest 4mins, 2mins between hands
110.1 x 8+1 New PR!! +6lbs
5mm short on the 9th rep on the right hand, left 5mm short on 4th onwards then, 1cm short on 6th onwards.

5% dropoff
104 x 7+1 8th rep 1cm short on right hand, left hand all short

Cooldown 45x15

Damn that was hard!
Gonna use the left hand first as the strength gauge from now on.
ISO next session I think.

Wondering if I should do the gripper everyday for 1-2 sets of 5 but on low setting in between the major sessions...
 
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Thursday 8th March - Cycle 1 Get Stronger - Week 9 - Day 3 - Upper1 Strength Speed/Reactive

Good workout.

Workout time - 1.75 hours I think
Workout rating - 8/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 mins later on


14 inch grip Bench - Oscillatory ISO

Warmups - Pushup against wall x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO+5 OI, 185x3+5sec ISO+ 5 OI, 225x1+5sec ISO+ 3 OI

Did one rep and then into the Oscillatory ISOs
Rotation 1) - 225lbs x 13secs

5% of (15%BW+load) dropoff
Did 5 Pushup OI against the edge of the leg press seat to "warmup" before each set
Rotation 2) 210lbs x 13secs
Rotation 3) 210lbs x 18secs ---> whoops
Rotation 4) 210lbs x 9secs

Cooldown - 20inch grip - 95x15

First time doing Oscillatory ISO on bench, felt good, but needs a good warmup, hard at first. I started getting better at em on the later sets.
Really makes the bench muscles contract violently!! Kinda like and ISO combined with a rebound bench. Weight was a bit too heavy I was shooting for 15-25secs

Seated Low Pulley Rows - V Parallel Grip

Warmups - 30kg x5+5sec ISO, 40kg x5, 50x5, 60x5, 70x3, 90x3

Rotation 1) 100kg x 6.75New PR!!

5% of (15%BW+load) dropoff
Rotation 2) 95kg x 6
Rotation 3) 95kg x 5

Cooldown - 30kg x15


Dumbell 30 degree Incline Lying Tricep Extensions - Parallel Grip - Oscillatory ISO

Warmups - each for reps then 5 OI - 3kgx8, 15lbs x5, 25x5, 35x5, 45x3

Rotation 1) +50lbs x 20secs New PR!!

5% of (6%BW+Weight) Dropoff -
Rotation 2) 45lbs x 20secs
Rotation 3) 45lbs x 20secs
Rotation 3) 45lbs x 17secs

Cooldown - Rotating style 4kg x15

Felt good, the 30 degree incline give the triceps a nice stretch. Foundthe flat version irritated my elbows.


Standing Dumbell Curl - Oscillatory ISO

Warmups - each for reps then 5 OI - 3kgx8, 15lbs x5, 25x5, 35x2, 45x1

Rotation 1) 40lbs x 26secs New PR!! +15lbs

5% of (6%BW+load) dropoff
Rotation 2) 35lbs x 26 secs
Rotation 3) 35lbs x 22 secs

Cooldown - offset Rotating style 4kg x15

These were really hard on my right bicep tendon, until I was warmed up, and then felt good. Seems I strained it when doing the gripper stuff last night...
When I go through the warmups it feels so heavy and hard, but yet when the main sets arrive I'm doing ok.


Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine - Oscillatory ISO
Warmup - 10lb x 5+5 OI, 20lbs x5+5 OI, 30lbs x1 +3 OI

25lbs x 25secs New PR!! +5lbs

5% of (6%BW+load) dropoff
22.5lbs x 15secs

Single arm, Lying on side bent over Lateral ISO

5kg x50secs, 5kgx50secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Close Curl Grip on Staright Bar

50kg x 1.5mins

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

Free Motion Pulley Delt Stretched ISO hold
80lbs x 1min

Incline Dumbell curl Stretch ISO hold
5kg x 1min

Shoulder dislocate pec stretches with staff and then light bands
 
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clip from today

right click and save before vieiwng to avoid errors!

My interpretation of a Oscillatory ISO bench - first time doing them on bench - form still needs work though, but 2nd set was better and in the right spot, first set was a bit too high in the ROM. Basicly you tense all the muscles used as hard as you can then relax completely, the weight falls and then you snap it back up as the stretch reflex kicks in.
http://www.members.optushome.com.au...nch_OscillatoryISO_225_210x13sec_8April04.mpg
 
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