Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

 

[coolcolj]

Got some tricep shots yesterday morning

Triceps have come up real fast in strength and size since I started training em, added some delt size too! Bodyweight holding steady at 218lbs just with clothing on.

left and right side have such different shape though
Hopefully it will not be a weakpoint in pressing strength for not too much longer

http://www.members.optushome.com.au/coolcolj/Temp/CCJ_TricepShots_16March04.JPG

 

[coolcolj]

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

 

[coolcolj]

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

 

[Lord_Suston]

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

 

[Tagio]

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.

 

[Tagio]

by the way, what did you change about your start?

 

[coolcolj]

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.

 

[coolcolj]

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

 

[coolcolj]

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