Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

well it probbaly is painful when your cold, but when I fully warmed up etc, it's pretty comfortable. Human tissue stretches quite a bit
The sheer weight of the bar does the trick

plus the elbows are offset to where the hands are.

Those OI leg curls really fried my hammies and calves too. Gastrocs are pretty sore.

 

[coolcolj]

Friday 16th 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
warmups - rest 3.5mins, 1min 40secs between hands
10sec EASY finger extension ISO holds between sets

31.5 x8
48.7 x6 + 3 secs ISO
70.8 x4 + 3 secs ISO
91.1 x3
100.3 x1

----- rest 3-4mins, 1.5mins between hands
10sec HARD finger extension ISO hold between sets

110.1 x1
118.7 x1 --> new 1RM for left hand
123.6 x1 - left hand just under 1cm short, new 1RM for Right hand (stopped here)

6% dropoff - off left hand
110.1 x1
110.1 x1 - a few mm short on left hand

Cooldown - 45x15, Finger Extensions with rubber band x15

Assuming the tension levels are the same then the Captain of Crush 1 is 150lbs, still some 30lbs to go

 

[coolcolj]

Sunday 18th April - Cycle 1 Get Stronger - Week 11 - Day 1 - Upper1 Strength

Didn't get much sleep last night, but still a good workout overall

Bodyweight - 224lbs at gym
Workout time - 2 hours
Workout rating - 8/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3-4 mins later on

14 inch grip Bench

Warmups - Pushup against wall x6, ISO held at sticking point - 45x8+5sec ISO, 95x5+5sec ISO, 135x5+5sec ISO, 185x3+5sec ISO, 225x1+5sec ISO

Did one rep and then lowered down and up into ISO hold
Rotation 1) - 250lbs x 1 + 14secs New PR!!

5% of (15%BW+load) dropoff
Rotation 2) 235lbs x 1 + 14secs
Rotation 3) 235lbs x 1 + 14secs
Rotation 4) 235lbs x 0.5 + 5secs --> couldn't complete the rep so held

Cooldown - 20inch grip - 95x12

Looks like I should be able to do 4-5 reps with 250lbs now. Goal is to hit 5 reps with 255lbs


Seated Low Pulley Rows - V Parallel Grip

Warmups - 35kg x8+5sec ISO, 3 reps then 5 sec ISO hold in contracted position 45kg, 55, 65, 75, then 85kg x1

ISO hold in contracted position, terminated once handle separated from body
Rotation 1) 85kg x 24 secs New PR!! +8secs

5% of (15%BW+load) dropoff
Rotation 2) 80kg x 24 secs
Rotation 3) 80kg x 24 secs
Rotation 4) 80kg x 19 secs

Cooldown - 45kg x12


30 degree Incline Dumbell Lying Tricep Extensions - Parallel Grip

Warmup - 4kg x8 +5sec ISO, A few reps + 5sec ISO holds - 30lbs, 40lbs, 50lbs

ISO hold at 90 degrees
Rotation 1) +55lbs x 30secs

5% of (6%BW+Weight) Dropoff -
Rotation 2) 50lbs x 30 secs
Rotation 3) 50lbs x 30 secs
Rotation 4) 50lbs x 30 secs
Rotation 5) 50lbs x 25 secs

Cooldown - Rotating style 6kg x12

No increase, the same as last time, although the bench may have something to do with that, but big increase in work capacity - 4 sets before dropoff.


Standing Dumbell Curl

Warmup - 4kg x8 +5sec ISO, A few reps + 5sec ISO holds - 30lbs, 40lbs, then 50x3sec ISO

ISO hold at 90 degrees
Rotation 1) 50lbs x 25secs New PR!! +10secs

5% of (6%BW+load) dropoff
Rotation 2) 45lbs x 25secs
Rotation 3) 45lbs x 18secs

Cooldown - Rotating style 6kg x12


Cuff circuit

Rotating sets - 3mins between each

Elbow on Knee Dumbell L-Flyes
Warmup - 4kg x 5, 15lbs x3, 20lbs x1 rest - 3mins

25lbs x 9 left, x10 right New PR!!

5% of (6%BW+load) dropoff
20lbs x6

Just wanted to see if I had the required external rotation strength vs my 14inch grip bench according to the Poliquin structural balance article.
I got the required reps, but it was damn hard and it irritated my shoulders a bit.

Single arm, Lying on side bent over Lateral

ISO 6kg x45secs New PR!! +15secs
ISO 6kg x40secs


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

Shoulder dislocate pec stretches with staff and then light bands

 

[Lord_Suston]

Damn that is a light weight to hold for so long and then press, nice progress. I think 255 is very reasonable, especially if your tris can keep up with the work capacity

 

[coolcolj]

Damn that is a light weight to hold for so long and then press, nice progress. I think 255 is very reasonable, especially if your tris can keep up with the work capacity

You mean the bench ISO? Well I pressed it first for a rep, and then lowered it down and then up a bit into an ISO hold till failure. Not the otherway around
I did 255x2 a few weeks ago, so I think I can do 3 reps now.

 

[Lord_Suston]

Shit, I thought you held it for that time then pressed it,lol

 

[coolcolj]

I tried that on the 2nd set, with 235lbs, it didn't move

 

[he-man]

no vids this time?

 

[coolcolj]

no vids this time?

I normally only stuff that is interesting

 

[coolcolj]

Tuesday 20th April - Cycle1 Get Stronger - Week 11 - Day 2 - Lower 1 Strength 10% Fatigue Toleration

Damn long session today! I just have way too much squatting work capacity!
10% fatigue drop off used today to end the lower body microcycle. I'll rest up for a week before I do lower body again and start a new microcycle.
The circuit style rotations definitely fatigued me before I got to the PR sets, maybe I could have done an extra rep in both squat and cleandeads. I know the squat PR set definitely taxed me out for the cleandead afterwards.

Bodyweight - 223lbs at the gym, with clothes and sneakers.
Workout Rating - 8/10
Workout time - 3 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.
Low Ankle Jumps 2x10secs


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+4, 275x5sec ISO+3, 315x2

Rotation 1) 345lbs x 3 New 3RM PR!! +10lbs

10% of (85%BW+Load) Dropoff
Rotation 2) 290lbs x 3
Rotation 3) 290lbs x 3
Rotation 4) 290lbs x 3
Rotation 5) 290lbs x 3
Rotation 6) 290lbs x 3
Rotation 7) 290lbs x 3
Rotation 8) 290lbs x 3
Rotation 9) 290lbs x 3
Rotation 10) 290lbs x 6 !!!!!

I felt slightly fatigued by the time I go to 345lb, and it felt heavy. Still a PR is a PR.
Man I was waiting for myself to fail with 290lbs, and I didn't so I decided to do it myself and go to failure and I bagged 6 reps on set 10!!!
Damn even with all the ab work and cleandeads! My work capacity it too high, so its time to change things up next microcycle - maybe higher reps.
Squats seem slower than in the past.

Clean Deadlift + Shrug - in Oly Shoes - HookGrip - RAW
Warmup sets - did some powercleans with bar, 89lbs and 155lbs. 205lbs x3, 243x3, 293x3, 333x3,

Deadlifted up and shrugged, then lowered RDL style
Rotation 1) 373lbs x 2.25 New PR!!

10% of (50%BW+Load) Dropoff
Rotation 2) 323lbs x 3
Rotation 3) 323lbs x 3
Rotation 4) 323lbs x 3
Rotation 5) 323lbs x 3
Rotation 6) 323lbs x 3
Rotation 7) 323lbs x 3
Rotation 8) 323lbs x 1

Cleandeads felt heavy, even the warmups. 373lbs was rather slow vs the 353x3 I did last time around, maybe the squats really tired me out. I had the 3rd rep but felt my upper back start to round so I stopped it there, and grip was starting to slip on the 3rd rep. Just another 30lbs to go till 400x3. Work capacity was high as well!

Lat Machine Situp ISO Hold
Warmup sets - a few holds 5sec holds - BW, 15lbs, 25lbs, 35lbs, 45lbs, 65lbs, 85lbs

I lean back and hold where my torso is close to parallel, dumbell on chest
Rotation 1) 85lbs x 25secs New PR!!

10% of (47%BW+Load) Dropoff
Rotation 2) 65lbs x 30sec
Rotation 3) 65lbs x 30sec
Rotation 4) 65lbs x 28sec

I upped the weight 10lbs, and only expect to do 15secs, and boom got 25, but I could had 30, I just couldn't take the ache!
Will switch to another ab exercise, since I have done these for 10weeks and they kill!


Bits and Pieces

Cooldown fullsquats
95 x12

Seated Flatback GoodMorning Stretch ISO hold
95lbs x40secs --> dumped into the pins as fatigue kicked in

RDL ISO hold
45lb Bar x 1min, started at knee level and ended on the floor.

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

Layed over swissball to stretch up the lower back for a minute - huge pump there!