Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

 

[delldell2]

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.

 

[coolcolj]

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.

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.

 

[delldell2]

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.

 

[coolcolj]

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.

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

 

[delldell2]

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?

 

[coolcolj]

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?

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

 

[coolcolj]

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

 

[coolcolj]

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

 

[coolcolj]

clips from today


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

Full Olysquats 315x5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquat_315x5_12March04.mpg

CleanDeadlift +Shrug PR 353x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanDeadlift+ShrugPR_353x3_12March04.mpg