Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 11th April - Cycle1 Get Stronger - Week 10 - Day 1 - Lower 1 Strength - afternoon

Today a few of the exercises I dropoff'ed more to pain tolerance than real failure I think, oh well

Bodyweight - 219lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 2 hours

Warmup+ CoreWork+Plyos

Did my general warmup - as detailed before

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx5 normal, and 6 twisted to each alternating sides.


Rotating between each exercise

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

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - reps - Bar x5sec ISO+5, 135lbsx5sec ISO+5, 185x5sec ISO+4, 225x5sec ISO+2, 275x5sec ISO+1, 315x5sec ISO the squatted up.

Squatted all the way down, come up 3inches and held for time, then dumped into pins
Rotation 1) 335lbs x 8secs New PR!! +20lbs

5% of (85%BW+Load) Dropoff - as per above, but held at sticking point, then squatted up after the hold
Rotation 2) 305lbs x 8secs + squatup
Rotation 3) 305lbs x 8secs + squatup
Rotation 4) 305lbs x 8secs + squatup
Rotation 5) 305lbs x 5secs


I was moving all over the place with 335lbs, started to keel forward a bit. Then some guy can running over thinking I was stuck or something and tried to help
The dropoff sets were held a bit higher than the first set, maybe not a good idea. Once I can hold 365lbs at the sticking point for 9 secs and then squat it up, I should be able to nail 405lbs i think

Clean Deadlift + Shrug - in Oly Shoes standing on 2inch block - HookGrip - RAW
Warmup sets - did some powercleans from floor and hang with bar, 89lbs and 155lbs. 205x1+5sec ISO, 255x1+5sec ISO, 305x1+5sec ISO, 325x3sec ISO

Deadlifted up and shrugged, then lowered to an inch off the floor and held for time
Rotation 1) 325lbs x 24secs New PR!! +12lbs

5% of (50%BW+Load) Dropoff
Rotation 2) 305lbs x 24secs
Rotation 3) 305lbs x 24secs
Rotation 4) 305lbs x 20secs

Grip work paying off, held on even with a slippery chrome bar!
Upper back rounding on 325lbs towards the end so stopped.
Might go heavier and use shorter duration holds as these longer ones are killer! Would be pretty cool to hold 400lbs like this though
By then Conventional Deadlifting 500lbs would be no problem.

Lat Machine Situp ISO Hold
Warmup sets - BW x 10sec ISO, 15lbs x7sec ISO, 45lbs x7sec ISO, 70lbs x 3sec ISO

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 75lbs x 35secs New PR!! +5lbs +13secs

5% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 35sec
Rotation 3) 65lbs x 20sec

Moving on up! Ouch!! Again I might go heavier and drop the duration


Bits and Pieces

Cooldown fullsquats
95 x12

Flatback GoodMorning Stretch ISO hold
95lbs x40secs --> 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

Reverse Back extension
BWx10

 

[coolcolj]

Squat ISO PR clip - 335lbs x 8secs - really tough, don't try this at home kids

right click and save before viewing to avoid errors!
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_OlySquatsISOHoldPR_335x8secs_11April04.mpg

 

[super_rice]

lol that guy came in to save your life

 

[delldell2]

HAHAHA...you did look sort of out of control. Like the guy was going to pick up 335 anyways...

ISOs are hard as hell. You don't really know until you try.

You keep moving up on the abs. I suck on those. I can't believe you do both squats and deadlifts on the same day. Crazy. Looking good, keep it up.

 

[coolcolj]

HAHAHA...you did look sort of out of control. Like the guy was going to pick up 335 anyways...

ISOs are hard as hell. You don't really know until you try.

You keep moving up on the abs. I suck on those. I can't believe you do both squats and deadlifts on the same day. Crazy. Looking good, keep it up.

Yeah I said, I'm doing it on purpose - he probbaly thought I was just saying that so I wouldn't lose face or something.....
Oh well
Anyway I've had to answer so many frigging questions about the way I train lately at the gym...

Yeah they are hard, but you learn control thats for sure

Yeah my spinal erectors are fried!!
Especially now that I do my squat holds lower in the ROM, but I might move it up 2 inches, closer to my sticking point.
Frontsquats would make a better option to go with the cleandeads. And then put backsquats on their own day wth the leg curl ISOs etc

 

[coolcolj]

Monday 12th April - Ivanko SuperGripper Workout

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

Warmups
rest 1.5 mins, 30secs between hands
10secs finger extension ISO holds between sets

31.5 outer grip 2x3 , inner grip 45 2x3

rest 2 mins, 1min between hands
10secs finger extension ISO holds between sets

inner grip 64.32 2x3
inner grip 84.5 2x2


Worksets
rest 4 mins, 2 mins between hands
10secs finger extension ISO holds between sets

inner grip 101.17 2x1
outer grip ISO hold 83.1 x 40secs

5% dropoff - outer grip ISO hold
79.4 x 40secs, 79.4 x 30secs

cooldown - outer grip 45x15, finger extension ISO x 40secs

tried the inner grip this session, its narrower so I can close it all the way in one go without bracing, but is somewhat harder.
The finger extension isometric holds are done with fingers inside a 3.5 inch diameter thick hollow carboard cyclinder. I will add weight next session.
Need to work the finger extensors too for balance reasons

 

[coolcolj]

Tuesday 13th April - Cycle 1 Get Stronger - Week 10 - Day 2 - Upper 2 Strength Speed/Reactive

Longer workout today, last week's was 1 hour 40mins. May have to cut out 2 exercises. Much better with Oscillatory ISO form today.

Bodyweight - 219lbs at gym, 222lbs with oly shoes
Workout time - 2 hours
Workout rating - 8/10

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 each exercise

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 x3+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+ISO - total set time 12secs

Rotation 2) 145lbs x1+Oscillatory ISO x 20secs

5% of (15%BW+Weight) Dropoff -
Rotation 3) 135lbs x1+Oscillatory ISO x 20secs
Rotation 4) 135lbs x1+Oscillatory ISO x 20secs

Cooldown - Bar x12

I made a mistake by doing 185lbs + ISO, was supposed to do OIs this session!
So I didn't go all out on the OIs, as I know I would been fatigued from the 185lbs. Which was a lot slower than last week, had to grind it up, I was too slow off the shoulders, and then didn't have much gas left for the ISO afterwards. Oh well.


Chins - 12 inches between hands

Warmups - chin pulldowns - 35kg x8+5sec ISO, 50x5+5sec ISO, 65x5+5sec ISO, 75x4+5sec ISO, 85x3, then Chin BW x1, x1+3sec ISO

ISO hold at the top
Rotation 1) BW(222lbs) x 27secs New PR! By default
Rotation 2) BW(222lbs) x 25secs
Rotation 3) BW(222lbs) x 22secs
Rotation 4) BW(222lbs) x 19secs

could have held for longer but my chin started to drop slowly by 27secs so stopped it. Fried my abs too!


Tricep Dips - all the way down

Warmups - Lockout hold - 5secs, 10secs, BWx3singles, BWx2, +15lbs x2, +35lbs x1+ 5OI, +45lbs x1+3OI

Lowered down and up into Oscillatory ISO
Rotation 1) BW(222lbs) + 45lbs x 20secs

5% of (85%BW+Weight) Dropoff -
Rotation 2) +32.5lbs x 20secs
Rotation 3) +32.5lbs x 20secs
Rotation 4) +32.5lbs x 18secs

45 degree Chest Supported T-Bar Row - Parallel grip

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

Assuming bar weighs 20lbs
Pulled up and down into Oscillatory ISO
Rotation 1) Bar+115lbs x 23secs

5% of (15%BW+load) dropoff
Rotation 2) Bar+107.5lbs x 23secs
Rotation 3) Bar+107.5lbs x 23secs
Rotation 4) Bar+107.5lbs x 15secs

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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmups - 10lbs x5, 20lbs x5, 30lbs x1 rest - 3mins

30lbs x 10.5 New PR!!

5% of (6%BW+load) dropoff
27.5lbs x10, 27.5lbs x6

Damn never thought I'd get my external rotors this strong! They are more than strong enough for my current bench and press numbers, but I will work up to 45lbs x20 and then they will be as strong as I need I think

Single arm, Lying on side bent over Lateral

ISO 6kg x30secs, Oscillatory ISO 6kg x15secs


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]

Thursday 15th April - Cycle1 Get Stronger - Week 10 - Day 3 - Olys/Lower 2 Strength/Reactive

Would have been as close to a perfect session as I have ever had, if it weren't for some mishaps! Damn some huge PRs for me!
But it was a mishmash elsewhere, trying some new exercises etc

I've been pigging out on chocolate and chips the last 2 days, and voila bodyweight is at all all time high

Bodyweight - 222lbs at gym, 225lbs with oly shoes
Workout Rating - 9/10
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, fullsquat press, hang powerclean and powerjerks for a few.

1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Back Extensions - 5 normal and 4 with a twist to each side - BW


Olys

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

Rest - 2-3mins Hookgrip where possible

Hang PowerClean + Frontsquat + PowerJerk - 95lbs x 2sets
PowerClean + Frontsquat + PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 133lbs
PowerClean + HighHang SquatClean+ PowerJerk - 153lbs
PowerClean + HighHang SquatClean+ PowerJerk - 177lbs
PowerClean + HighHang SquatClean - 197lbs --> SquatClean crashed on me and I dumped it.
PowerClean + PowerJerk - 207lbs New PR!!
PowerClean + PowerJerk - 217lbs New PR!! +20lbs

I dropped too low on the highhang squatclean with 197lbs and lost it forward. Decided not to attempt it again and on a whim tried to see if I could Powerjerk 207lbs and it went! Boom got 217lbs too! Had another 10lbs me I think, but decided to save the energy for the frontsquats to come, plus my wrists were feeling it a bit with the 217lbs powerjerk. Didn't dip much to rack 217lbs too, although I didn't hold it up there for long.
Also had problem popping the bar up and grabbing it for the powerjerk, wasted much energy here, need to work on this.
Looks like my powerjerk is not far from matching my powerclean.


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 x5sec ISO+3, 185x5sec ISO+1, 225x5sec ISO+1, 245x1

Rotation 1) 275lbs x2 --> bar slipped out of my hand at the bottom of the 3rd rep - dumped!
rested 4mins, 275lbs x3 New PR!!

5% of (85% Bodyweight+Load) Dropoff
Rotation 2) 250x4
Rotation 3) 250x4
Rotation 4) 250x3 --> felt hard here, so stopped

Oh man, my fingers slipped from under the bar and the bar went off my shoulders and so I had to dump it. I figured I could do 3 reps, and was able to get it on the 2nd attempt, but decided not to go for a 4th which I felt I could have done had I not dumped the 3rd rep of the first set!
2nd attempt did feel smoother though. Need to hold the bar better in future!!
Oh well, so I figure my 1RM is around 300-315lbs.
My powerjerk of 217lbs and maybe 227lbs is actually a pretty high % of my frontsquat. About 66-70%, maybe more if I can dip lower to rack it.

Standing Single Leg Curl Oscillatory ISO
Warmup set - 5 plates x5+5OI, 8Plates x3+5OI, 11Plates x5OI, 14Plates x3OI

unmarked plates
Rotation 1) 12plates x 27secs
Rotation 2) 11 x 27secs
Rotation 3) 11 x 23secs

First time doing the OI version on these

Lat Machine Situp
Warmup set - BW x10sec ISO+5OI, 25lbs x10sec ISO+5OI, 45lbs x5sec ISO+5OI, 70lbs x 5sec ISO+3OI

Rotation 1) Reactive Situp BW x30
Rotation 2) Reactive Situp 10lbs x20
Rotation 3) Reactive Situp 25lbs x10

Abs were strained so I skipped the OI with 75lbs and tried some other stuff
That what you get for going doing 75lbs cold after the long period due to the frontsquat boo. I freefall down and then snap back up on these - hipflexors were getting pumped up too.

Posterior Chain Stuff
Warmup set - reverse back extensions OI BWx6

Rotation 2) reverse back extensions Oscillatory ISO 15lbs x30
Rotation 3) Seated Dumbell Pull Oscillatory ISO - total 60lbs x 20
Rotation 4) Seated Dumbell Pull Oscillatory ISO - total 120lbs x 20

Tryong some new stuff out. The seated pull is a bit like a lower range RDL sitting down with dumbells.
Damn lower back was pumped like a balloon, made it hard to frontsquat

Cooldown and EQI ISO Stretches

Cooldown - Fullsquats 95x12
Standing Single Leg Curl - 5plates x12

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute

 

[coolcolj]

PR clips from today

right click and save before viewing to avoid errors!

Powerclean and Powerjerk PR - 207 and 217lbs - still pulling with bent arms on powerclean though
http://www.members.optushome.com.au..._PowerClean+PowerJerkPR_207_217_15April04.mpg

Frontsquat PR - 275x2->slipped, and 275x3. Could have done 4 reps if it weren't for the slip I think.
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FrontSquatPR_275x2SLIP_x3_15April04.mpg

 

[Lord_Suston]

Nice cleans-very smooth, but the set-up for the jerk looked a little painful.