Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

keep up the good work man... are you going to do any OI work soon? if so could you video some of it for me?

Thanks

Have you seen the flye one on DB's site, recent Q&A?
The only one I have is on the closegrip bench, the 2nd set is better form wise, but that's it pretty much, tense, relax drop, and bounce back up. I was pushing up too much here though. Its pretty much like doing a jump or jerk, kinda like a mini "depth jump" --> relax fully and snap back up as the stretch reflex kicks in.

right click and save
http://www.members.optushome.com.au...nch_OscillatoryISO_225_210x13sec_8April04.mpg

 

[coolcolj]

Saturday 8th May - 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 2mins, 1min between hands
5 rubber band finger extensions between sets

31.5 x8, x5
48.7 x3, x3
64.6 x3, x3
79.4 x3, x3
89.2 x3, x2

then rest 3mins

----- rest 6mins, 3mins between hands
15sec finger extension ISO holds inside a cyclinder between sets

100.3 x 11+1(5mm short) - left hand New PR!! +2reps
100.3 x 10+1(5mm short) - left hand
100.3 x 9+1(5mm short) - both hands
100.3 x 8+1(5mm short) - both hands

Cooldown - 31.5x15 using thumb on handle and non-lock,
Finger Extensions with rubber band x25

Felt good, much stronger than last session. Also tweaked the warmup scheme a little as well. Probably should have stopped on the 3rd set.
Goal is to get a set time of 40secs, so about 25 reps I think. Have to time the sets next session.

 

[Becoming]

Thx CCJ - for some reason I can't get the vids at his site to play

Thanks

Have you seen the flye one on DB's site, recent Q&A?
The only one I have is on the closegrip bench, the 2nd set is better form wise, but that's it pretty much, tense, relax drop, and bounce back up. I was pushing up too much here though. Its pretty much like doing a jump or jerk, kinda like a mini "depth jump" --> relax fully and snap back up as the stretch reflex kicks in.

right click and save
http://www.members.optushome.com.au...nch_OscillatoryISO_225_210x13sec_8April04.mpg

 

[coolcolj]

Try right clicking on the pics and saving em

Their just avi clips.
If not I can email them to ya in a zip - about 1.8 megs

 

[coolcolj]

Tuesday 11th May - Cycle 1 Get Stronger - Week 14 - Day 1 - Upper1 Strength - Microcycle 4 - workout 1

Average session. Blood sugar was a bit haywire, but considering I haven't done any of these exercises in almost 2.5 weeks, not bad at all.

Bodyweight at gym - 225lbs but I was wearing a lot of clothing
Workout time - 2.25 hours
Workout rating - 7/10


Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 3 to 3.5 mins later on


14 inch grip Bench - no arch or leg drive

Warmups - Pushups against leg press seat x6, ISO held at sticking point for 3secs - 45lbs x8+ISO, 95x3, 95x3+ISO, 135x3, 135x3+ISO, 165x3, 165x3+ISO, 195x3, 195x3+ISO, 225x1

Rotation 1) - 225lbs x 7.5 New PR!! +1rep

5% of (15%BW+load) dropoff
Rotation 2) 210lbs x 7
Rotation 3) 210lbs x 7
Rotation 4) 210lbs x 5.5

Cooldown - 20inch grip - 95x12

I was hoping I'd get the 8th rep, but by the time I got to it I didn't have much energy left. Stalled 10inches off the chest or so at the usual sticking point. Perhaps my new warmup scheme fatigued me too much...
Oh well I still added an extra rep, but the bench isn't progressing as fast as I'd like. But considering the fact I haven't benched at all in 2 weeks, this isn't too bad. I'll see what I can do next time I do these, hopefully 8-9reps.

45 degree Chest Supported T-Bar Row - Parallel grip

Warmups - barx8, 25lbs 2x3, 45lbs 2x3, 70lbs 2x3, 90lbs 2x3, 115lbs 2x3, 135x1

Assuming bar weighs 20lbs
Rotation 1) Bar+135lbs x 7.75 New PR!!

5% of (15%BW+load) dropoff
Rotation 2) Bar+125lbs x 7
Rotation 3) Bar+125lbs x 6

been a month since I last did these, still got stronger on em though. Repping on 3 plates!


Dumbell 30 degree Decline Tricep Extensions - Parallel Grip

Warmup - 5kg x8+3sec ISO, Then 2x3 reps +3sec ISO hold on 2nd set of each weight --> 15lbs, 35lbs, 45lbs, 55lbs. 60lbs x1+3sec ISO

ISO hold at 90 degrees
Rotation 1) +60lbs x 20secs New PR!!

5% of (6%BW+Weight) Dropoff - did these single armed
Rotation 2) 55lbs x 20 secs
Rotation 3) 55lbs x 20 secs
Rotation 4) 55lbs x 18 secs

Did the 55lb sets single armed since, the gym is missing a dumbell...


Standing Dumbell Curl

Warmup - 5kg x8+3sec ISO, Then 2x3 reps +3sec ISO hold on 2nd set of each weight --> 15lbs, 35lbs, 45lbs. 55lbs x1+3sec ISO

ISO hold at 90 degrees
Rotation 1) 50lbs x 25secs
Rotation 2) 55lbs x 16secs

5% of (6%BW+load) dropoff
Rotation 3) 50lbs x 20secs
Rotation 3) 50lbs x 18secs

Well I was supposed to use 55lbs, but picked up the wrong dumbells..
So I assumed I could do 55x20secs.


Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x4

35lbs x 12 New PR!! +3 reps

5% of (6%BW+load) dropoff
30lbs x 9

Single arm, Lying on side bent over Lateral

Oscillatory ISO 7kg x20secs, 7kg x17secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - Parallel VGrip
40kg x 1min

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min

Free Motion Pulley Delt Stretched ISO hold
70lbs x 1min

Shoulder dislocate pec stretches with wooden staff

 

[coolcolj]

Bench PR clip from today

right click and save before viewing to avoid errors!

14inch Grip Bench PR 225lbs x7.5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBenchPR_225x7.5_11May04.mpg

 

[Becoming]

CCJ- I downloaded em fine- just I get some message about not having the right decoder when I try to play....

Nice job on the pr - closer grip benches like that were the key that got me into the 400s the first time back in the day...

 

[coolcolj]

CCJ- I downloaded em fine- just I get some message about not having the right decoder when I try to play....

Nice job on the pr - closer grip benches like that were the key that got me into the 400s the first time back in the day...

Get the latest Mediaplayer from the microsoft site and it should work fine
Otherwise they are in M-Jpeg format, so a search on Google should get you the codec you need

Well for now that is the only grip I bench with
But may try a 20inchgrip later on, not keen in going too much wider. I don't see any point in doing so for me. Anyway once I get 12 reps with 225lbs I figure 315x1 isn't too far off

I have noticed that I can gain reps much faster once I get 8-9 reps with a certain weight and keep working with it. Worksets with heavier loads doesn't seem to do the same thing. It's probbaly due to my neural makeup or CNS tendencies at this point in time.

 

[coolcolj]

Wednesaday 12th May - 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 2mins, 1min between hands
5 rubber band finger extensions between sets

31.5 x8, x5
48.7 x3, x3
64.6 x3, x3
79.4 x3, x3
89.2 x3, x2

then rest 3mins

----- rest 6mins, 3mins between hands
15sec finger extension ISO holds inside a cyclinder between sets

100.3 x 13+1(5mm short) - left hand New PR!! +2reps
100.3 x 10+1(5mm short) - left hand
100.3 x 9+1(5mm short) - left hand ---> 6% fatigue dropoff achieved

Cooldown - 31.5x20 using thumb on handle
Finger Extensions with rubber band x30

Kinda surprised I was able to gain 2 reps.

 

[coolcolj]

Thursday 13th May - Cycle 1 Get Stronger - Week 14 - Day 2 - Lower Reactive/Strength Speed - Microcycle 4 - workout 4

Decent session. Felt fairly strong and explosive.

Bodyweight - 221lbs 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 - BWx3 normal, and 6 twisted to each alternating sides.
Low ankle jumps - 3x10secs

Olys

rest - 1.5 to 2mins

4 sets with the bar of warmup stuff - hang powercleans, frontsquats and powerjerks, hang powersnatch

Powercleans, hang powercleans and Powerjerks - 89lbs x few sets.
Powersnatches and hang powersnatches - 89lbs x few sets

Then did a powersnatch before each squat warmup.


Rotating between each exercise

rest - 30secs to 1 min for warmups. 3mins between each exercise after warmups.

WaveLoaded Explosive/Divebomb Speed Oly Squat - in Oly Shoes - RAW
Warmup sets - 45lbs x8 95lbs x5, 135lbs x5, 165x3, 195x3, 225x3

70% of (85%BW+1RM) Fast down, reversed an inch above rock bottom, explosive up - Then 30-40secs later a vertical jump to monitor fatigue

Rotation 1) 225lbs x 3 + 1 Vertical Jump
Rotation 2) 225lbs x 3 + 1 Vertical Jump
Rotation 3) 225lbs x 3 + 1 Vertical Jump --> VJ 1.5inches lower
Rotation 4) 225lbs x 3 + 1 Vertical Jump --> found it hard to reverse the load, but VJ back to normal...

63% of (85%BW+1RM) Divebombed, reversed an inch above rock bottom, fast up, nonlock, repped as fast as possible. Then 30-40secs later a vertical jump to monitor fatigue

Rotation 1) 175lbs x 3 + 1 Vertical Jump --> VJ highest
Rotation 2) 175lbs x 3 + 1 Vertical Jump
Rotation 3) 175lbs x 3 + 1 Vertical Jump
Rotation 4) 175lbs x 3 + 1 Vertical Jump --> reversal speed much slower
Rotation 5) 175lbs x 3 + 1 Vertical Jump ---> no control of load, VJ as normal!

Interesting the squat dropoff'ed from fatigue, ie couldn't reverse the load and control it as quickly, but yet the vertical jump still was as high as ever.
Perhaps a fullsquat jump is a more related type of jump to use.


Lat Machine Situp ISO Hold
Warmup sets - BWx8+5sec ISO, 25lbs x3+ISO, 50x3+ISO, 85x3+ISO, 115x partial ISO

Dumbell on chest - I lean back where my torso is at parallel, and Hold
Rotation 1) 115lbs x 25secs New PR!! +10lbs +15secs

5% of (47%BW+Load) Dropoff - 45x3+ISO to warmup before each set
Rotation 2) 105lbs x 25secs
Rotation 3) 105lbs x 17 secs

Woah! Core is getting damn strong! Fast closing in on the 140lb dumbell at my gym


Reverse Back Extension ISO Hold on Hyper bench
Warmup sets - BWx5+5sec ISO, 25lbs x3+ISO, 50x3+ISO, 75x3+ISO

Rotation 1) 85lbs x 11secs New PR!!

5% of (55%BW+Load) Dropoff
Rotation 2) 75lbs x 11secs
Rotation 3) 75lbs x 7secs

Currently I use a piece of wire and dog clip to hook the plates around my legs, not that comfortable. I have a EliteFTS ankle braces that are used for sled dragging on order which I hope to use to chain the plates to my ankles.


CoolDown and ISO stretched

Cooldown fullsquats
95lbs x15

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

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

Reverse Back extensions
BW x 12

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