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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Wednesday 16th June - Cycle 1 Get Stronger - Week 19 - Day 2 - Upper1 FATIGUE TOLERATION - Microcycle 4 - workout 7
Got a lot of sleep yesterday, hopefully I can keep this up
Bodyweight at gym - 223.5lbs in my winter clothes
Workout time - 2hours 15 mins
Workout rating - 8/10
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 x10, 45lbs x10, 95x8, 135x7, 165x4, 195x3,
Rotation 1) - 255lbs x 3.5 New PR!! +0.5 rep
10% of (15%BW+load) dropoff
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 3.5
Cooldown - 20inch grip - 115x15
The last time I did 255lbs, the 3rd rep was a grind, and the bar got pinned on my chest on the 4th rep. 3rd rep today much faster, so while I have gotten stronger, just not enough to get through the sticking point of the 4th rep
45 degree Chest Supported T-Bar Row - Parallel grip
Warmups - barx10, 25lbs x8, 45lbs x7, 70lbs x5, 90lbs x4, 115lbs x3, 135x1
Assuming bar weighs 20lbs
Rotation 1) Bar+160lbs x 4 New PR!!
10% of (15%BW+load) dropoff
Rotation 2) Bar+137.5lbs x 4
Rotation 3) Bar+137.5lbs x 4
Rotation 4) Bar+137.5lbs x 4
Rotation 5) Bar+137.5lbs x 4
Rotation 6) Bar+137.5lbs x 3.5
Cooldown - 45x15
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 5kgx10, 20lbsx8, 35x6, 45x4
Rotation 1) 55lbs x 9
Rotation 2) 55lbs x 7
Rotation 3) 55lbs x 6
Rotation 4) 55lbs x 4.5
Cooldown - Rotating style - 5kg x 15
Standing Dumbell Curl
Warmup - 4kgx12, 20lbsx8, 35x5, 40x3
Rotation 1) 45lbs x 10 New PR!!
Rotation 2) 45lbs x 8
Rotation 3) 45lbs x 6
Rotation 4) 45lbs x 5.5
Cooldown - Rotating style - 4kg x 15
Cuff circuit
Rest - 2mins between each side
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x1
40lbs x 10 New PR!!
10% of (15%BW+load) dropoff -> 35lbs x10, Explosive - 35lbs x10, 35lbs x8.5
CooldDown 10x15
ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min
Low Pulley ROW Stretched ISO hold - Narrow OverhandGrip
40kg x 1min
Shoulder dislocate pec stretches with wooden staff
Got a lot of sleep yesterday, hopefully I can keep this up
Bodyweight at gym - 223.5lbs in my winter clothes
Workout time - 2hours 15 mins
Workout rating - 8/10
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 x10, 45lbs x10, 95x8, 135x7, 165x4, 195x3,
Rotation 1) - 255lbs x 3.5 New PR!! +0.5 rep
10% of (15%BW+load) dropoff
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 3.5
Cooldown - 20inch grip - 115x15
The last time I did 255lbs, the 3rd rep was a grind, and the bar got pinned on my chest on the 4th rep. 3rd rep today much faster, so while I have gotten stronger, just not enough to get through the sticking point of the 4th rep
45 degree Chest Supported T-Bar Row - Parallel grip
Warmups - barx10, 25lbs x8, 45lbs x7, 70lbs x5, 90lbs x4, 115lbs x3, 135x1
Assuming bar weighs 20lbs
Rotation 1) Bar+160lbs x 4 New PR!!
10% of (15%BW+load) dropoff
Rotation 2) Bar+137.5lbs x 4
Rotation 3) Bar+137.5lbs x 4
Rotation 4) Bar+137.5lbs x 4
Rotation 5) Bar+137.5lbs x 4
Rotation 6) Bar+137.5lbs x 3.5
Cooldown - 45x15
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 5kgx10, 20lbsx8, 35x6, 45x4
Rotation 1) 55lbs x 9
Rotation 2) 55lbs x 7
Rotation 3) 55lbs x 6
Rotation 4) 55lbs x 4.5
Cooldown - Rotating style - 5kg x 15
Standing Dumbell Curl
Warmup - 4kgx12, 20lbsx8, 35x5, 40x3
Rotation 1) 45lbs x 10 New PR!!
Rotation 2) 45lbs x 8
Rotation 3) 45lbs x 6
Rotation 4) 45lbs x 5.5
Cooldown - Rotating style - 4kg x 15
Cuff circuit
Rest - 2mins between each side
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lb x 6, 20lbs x3, 30x1
40lbs x 10 New PR!!
10% of (15%BW+load) dropoff -> 35lbs x10, Explosive - 35lbs x10, 35lbs x8.5
CooldDown 10x15
ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1 min
Low Pulley ROW Stretched ISO hold - Narrow OverhandGrip
40kg x 1min
Shoulder dislocate pec stretches with wooden staff
Last edited:
coolcolj
New member
Tuesday 18th June - Cycle 1 Get Stronger - Week 19 - Day 3 - Lower 2 Strength - Microcycle 5 - workout 4
Decent workout, but I didn't exactly feel in the mood for heavy frontsquats, so I did ISOs instead.
Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - 1.5 hours
Warmup
Did my usual general warmup with a 25lb bar as before
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx2 normal, and 8 twisted to each alternating sides.
3)Low Ankle Jumps 3x15
Olys
Did these in between the warmup sets of the squats and one arm clean deadlifts - rest - 1.5 to 2mins
Bar x 2 sets of warmup stuff - hang powercleans, squatcleans and powerjerks.
SquatClean + 2 PowerJerks - 89lbs x 2 sets, 119lbs, 155lbs, 175lbs
SquatClean + PowerJerk - 195lbs
Powerclean - 195lbs
That 195lb powerclean flew up!
I widened my clean/jerk grip an inch on either side and it made things alot more comfortable on my forearm tendons. And I can get the bar further behind the head in the Jerk. Also made the clean feel much more stable at the bottom, I can keep my elbows higher, no dumps today with 195lbs Does feel a bit funny, but hopefully I'll get used to it eventually. Funny I never tried a wider grip all this time
I may go another inch wider, but its pretty good as is now, I can actually hold the bar in the frontsquat position without too much tension on the forearms and wrist.
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
CleanGrip Full FrontSquat - in Oly Shoes - RAW
Warmup sets - Did one set of Back squat and then frontsquat - 3sec ISO done on the last rep - Bar x8, 95lbs x 5+ISO, 135x3+ISO, 185x3+ISO,
FrontSquat only - 225x2, 255lbs 2x1
Lowered all the way down, come up 3inches, hold for 10secs and then explode up
Rotation 1) 225lbs x 10sec ISO + squat up
Rotation 2) 225lbs x 10sec ISO + squat up
Rotation 3) 225lbs x 10sec ISO + squat up
Cooldown - 135x10
Legs started shaking a bit on the 3rd set. Damn these are hard!
Using the wider grip as well as mentioned above, I can actually hold onto the bar quite comfortably.
Single arm Clean DeadLift + Shrug - bar in front
Warmup sets - one rep each arm - 89lbs x2, 111x2, 155x2, 175x2, 195x2
Hook grip, Left first, alternating sides, lowered RDL style, 4 sec pause after switching sides
Rotation 1) 225lbs x 6 New PR!!
4% of (55%BW+load) dropoff
Rotation 2) 210lbs x 6
Rotation 3) 210lbs x 4
Left arm is a lot weaker grip wise. Right hand was solid. Ripped a callous on my left arm on the last set!
SideWays Situp ISO
Warmup sets - BWx10secs
Plate on chest, holding at parallel, ISO each side
Rotation 1) +20lbs x 40secs
Rotation 2) +20lbs x 40secs
Still not at limit, but obliques and core is fried anyway.
CooldDown and ISO stretches
Reverse back raise
BWx12
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
Decent workout, but I didn't exactly feel in the mood for heavy frontsquats, so I did ISOs instead.
Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - 1.5 hours
Warmup
Did my usual general warmup with a 25lb bar as before
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx2 normal, and 8 twisted to each alternating sides.
3)Low Ankle Jumps 3x15
Olys
Did these in between the warmup sets of the squats and one arm clean deadlifts - rest - 1.5 to 2mins
Bar x 2 sets of warmup stuff - hang powercleans, squatcleans and powerjerks.
SquatClean + 2 PowerJerks - 89lbs x 2 sets, 119lbs, 155lbs, 175lbs
SquatClean + PowerJerk - 195lbs
Powerclean - 195lbs
That 195lb powerclean flew up!
I widened my clean/jerk grip an inch on either side and it made things alot more comfortable on my forearm tendons. And I can get the bar further behind the head in the Jerk. Also made the clean feel much more stable at the bottom, I can keep my elbows higher, no dumps today with 195lbs
Does feel a bit funny, but hopefully I'll get used to it eventually. Funny I never tried a wider grip all this time I may go another inch wider, but its pretty good as is now, I can actually hold the bar in the frontsquat position without too much tension on the forearms and wrist.
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
CleanGrip Full FrontSquat - in Oly Shoes - RAW
Warmup sets - Did one set of Back squat and then frontsquat - 3sec ISO done on the last rep - Bar x8, 95lbs x 5+ISO, 135x3+ISO, 185x3+ISO,
FrontSquat only - 225x2, 255lbs 2x1
Lowered all the way down, come up 3inches, hold for 10secs and then explode up
Rotation 1) 225lbs x 10sec ISO + squat up
Rotation 2) 225lbs x 10sec ISO + squat up
Rotation 3) 225lbs x 10sec ISO + squat up
Cooldown - 135x10
Legs started shaking a bit on the 3rd set. Damn these are hard!
Using the wider grip as well as mentioned above, I can actually hold onto the bar quite comfortably.
Single arm Clean DeadLift + Shrug - bar in front
Warmup sets - one rep each arm - 89lbs x2, 111x2, 155x2, 175x2, 195x2
Hook grip, Left first, alternating sides, lowered RDL style, 4 sec pause after switching sides
Rotation 1) 225lbs x 6 New PR!!
4% of (55%BW+load) dropoff
Rotation 2) 210lbs x 6
Rotation 3) 210lbs x 4
Left arm is a lot weaker grip wise. Right hand was solid. Ripped a callous on my left arm on the last set!
SideWays Situp ISO
Warmup sets - BWx10secs
Plate on chest, holding at parallel, ISO each side
Rotation 1) +20lbs x 40secs
Rotation 2) +20lbs x 40secs
Still not at limit, but obliques and core is fried anyway.
CooldDown and ISO stretches
Reverse back raise
BWx12
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
coolcolj
New member
Tuesday 22nd June - Cycle 1 Get Stronger - Week 20 - Day 1 - Lower 1 - Microcycle 5 - workout 4
Been averaging 7.5 hours sleep the last 4 days, which is a step up from 6, so I'm feeling a lot better now. Getting that crisp snappy feeling back.
Bodyweight - 223lbs at the gym in winter clothes
Workout Rating - 7/10
Workout time - 1 hour 15mins
Warmup
Did my usual general warmup with a 25lb bar as before
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
Some Hang powersnatches with the bar
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3mins between each exercise after warmups.
Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x9, 95lbs x8, 135x6, 185x5, 225x5, 275x3, 315lbs 2x1
1) 365lbs x 1.5
4% of (85%BW+load) dropoff
2) 335lbs x 2
3) 335lbs x 2
4) 335lbs x 2 ---> last rep was a slow grind
Cooldown - 135lbs x15
Just couldn't bust through the sticking point on the 2nd rep. First rep was pretty quick though. It's amazing how quickly I drop reps for every 20lbs I add to the bar. I can do 315x7, but not even 2 reps with 365lbs?
Hyper Extension ISO Hold
Warmup sets - BW x10secs, +20lbs x10secs, +70lbs x 10secs
Rotation 1) +140lbs x 40 secs New PR!! +10lbs
Rotation 2) +140lbs x 40 secs
Lat Machine Situp
Warmup sets - BWx10, +25lbs x5, 45x5
Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
Rotation 1) 110lbs x 15 New PR!!
Rotation 2) 110lbs x 15
ouch that was like watching paint dry...
CooldDown and ISO stretches
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
Been averaging 7.5 hours sleep the last 4 days, which is a step up from 6, so I'm feeling a lot better now. Getting that crisp snappy feeling back.
Bodyweight - 223lbs at the gym in winter clothes
Workout Rating - 7/10
Workout time - 1 hour 15mins
Warmup
Did my usual general warmup with a 25lb bar as before
1)Incline situps with Russian twists to each side at the top - arms held outstretched x8
2)Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.
Some Hang powersnatches with the bar
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3mins between each exercise after warmups.
Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x9, 95lbs x8, 135x6, 185x5, 225x5, 275x3, 315lbs 2x1
1) 365lbs x 1.5
4% of (85%BW+load) dropoff
2) 335lbs x 2
3) 335lbs x 2
4) 335lbs x 2 ---> last rep was a slow grind
Cooldown - 135lbs x15
Just couldn't bust through the sticking point on the 2nd rep. First rep was pretty quick though. It's amazing how quickly I drop reps for every 20lbs I add to the bar. I can do 315x7, but not even 2 reps with 365lbs?
Hyper Extension ISO Hold
Warmup sets - BW x10secs, +20lbs x10secs, +70lbs x 10secs
Rotation 1) +140lbs x 40 secs New PR!! +10lbs
Rotation 2) +140lbs x 40 secs
Lat Machine Situp
Warmup sets - BWx10, +25lbs x5, 45x5
Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
Rotation 1) 110lbs x 15 New PR!!
Rotation 2) 110lbs x 15
ouch that was like watching paint dry...
CooldDown and ISO stretches
Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg
coolcolj
New member
Squat clip from today with 365lbs - I did the first rep in 2.5 secs. Which is a lot faster than the last time I did it - 3.2secs
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlysquat_365x1.5_22June04.mpg
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullOlysquat_365x1.5_22June04.mpg
wnt2bBeast
New member
Nice squat bro!!!!
super_rice
New member
great job CCJ. it's good to watch your progress... and i'm "only" 120lbs away from you! 
imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless it's just a little bit of leaning forward into that good morning type position
imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless
it's just a little bit of leaning forward into that good morning type position
super_rice
New member
great job CCJ. it's good to watch your progress... and i'm "only" 120lbs away from you!
imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless it's just a little bit of leaning forward into that good morning type position
imo, your form wasn't as tight as before, obviously, with the weight, but something to work on nontheless
it's just a little bit of leaning forward into that good morning type position
Lord_Suston
New member
Colin you look prenty strong enough but I find one technical flaw. Take this as a helpful suggestion, when you come down into the hole it looks like you start pushing up about 4" to low. This causes you to slightly bounce at the bottom and have the upper thoracic portion of you slightly buckle forward, you can see it slightly on the first rep but really on the second rep beofre you go back down. Your head sways slightly forward about 2-4 inches out of the hole on the way back up.
I hope this help cause the way you get 365 when you align yourself the first time it was too easy
I hope this help cause the way you get 365 when you align yourself the first time it was too easy
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