Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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
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
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

 

[coolcolj]

PR clips from today

right click and save before vieiwng to avoid errors!

Standing Military Press 185lbs x1 + 8sec ISO hold
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPressPR_185x1+8sec ISO_3April04.mpg

Chin 45lbs x3.75 - bodyweight at 225lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ChinPR_45x3.75_3April04.mpg

 

[super_rice]

Back progress pics
http://www.members.optushome.com.au/coolcolj/Back/CCJ_ProgressPic_Comparo_2April04.JPG

CCJ man, that bottom right pic is incredible, you're a beast. post it in the members pics section! i love seeing the difference shots

 

[coolcolj]

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

 

[coolcolj]

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


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

 

[Lord_Suston]

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????

 

[coolcolj]

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????

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.

 

[coolcolj]

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...

 

[coolcolj]

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

 

[coolcolj]

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