Please Scroll Down to See Forums Below
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
super_rice
New member
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
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
coolcolj
New member
super_rice said:
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
coolcolj
New member
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!
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!
Last edited:
super_rice
New member
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?
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?
coolcolj
New member
super_rice said:
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.
coolcolj
New member
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
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
Last edited:
coolcolj
New member
clip from today
2nd set of speed fullsquats with 185lbs, to give you an idea how I do em. The first rep is always slower than the 2nd and third at the reversal point. Don't know why
right click on clip and save before watching to avoid errors!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SpeedFullSquats185x3_Set2_26March04.mpg
2nd set of speed fullsquats with 185lbs, to give you an idea how I do em. The first rep is always slower than the 2nd and third at the reversal point. Don't know why
right click on clip and save before watching to avoid errors!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SpeedFullSquats185x3_Set2_26March04.mpg
coolcolj
New member
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.
Similar threads
