Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Friday 25th June - Cycle 1 Get Stronger - Week 20 - Day 2 - Upper 2 FATIGUE TOLERATION - Microcycle 4 - workout 8

Crappy workout, not a surprise with all the stuff I've been under in my personal life.
Also got a new chin/dip belt from EliteFTS. Its quite a bit heavier than what I had been using - weight belt and wire. It's made of heavy duty leather and a big chain, so that also probbaly affected the chins and dips, felt a bit funny too with how the load is positioned.
Plus some ankle sled dragging straps, which I hope to use for back raise ISOs and loading of leg raises

Bodyweight at gym - in winter clothes 224lbs
Workout time - just over an hour
Workout rating - 6/10

Warmup

Did my usual general warmup as described before

Incline Situp, arms outstretched infront, Russian twists to each side at top - BW x8
Back Extensions - 3 normal + 8 twisting to alternate sides

6HangPowercleans + 8 Pushpresses - 45lbs


Rotating Sets between Press, Chin, Dip

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

Standing Military Press in Oly Shoes

Warmups - Pushups against leg press seat, Barx8, 75lbs x6, 95x5, 115x5, 135x1

Rotation 1) 135lbs x 11.5

10% of (15%BW+load) dropoff
Rotation 2) 117.5lbs x 10

Used slightly wider, as per my new clean/jerk/front squat grip. Also went at a more controlled cadence, which may have reduced my reps - still same as last session 2 weeks ago. Fast dropoff though, dips to blame

Chins - 12 inches between hands

Warmups - chin pulldowns - 40kg x10, 50x5, 60x5, 70x5, 80x3, then BWx1

Rotation 1) BW(224lbs) +25lbs x6 -1 rep

10% of (85%BW+load) dropoff
Rotation 2) BW x 6
Rotation 3) BW x 6
Rotation 4) BW x 4.5


Tricep Dips - all the way down

Warmups - Lockout hold - 10secs x2, BWx5, BWx3(faster), +25lbs x3, +45lbs x3

Rotation 1) BW(224lbs) + 70lbs x 6

10% of (85%BW+load) dropoff
Rotation 2) +45lbs x 6
Rotation 3) +45lbs x 6
Rotation 4) +45lbs x 4

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

Cuff circuit

Rotating sets - 3mins between each

Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
10lbs x10

Single arm, Lying on side bent over Lateral
warmup - ISO 5kgx10secs, 20lbs x10secs
1) ISO 30lbs x 25secs
2) OI 20lbs x 25secs


ISO Stretches - EQI

Low Pulley ROW Stretched ISO hold - V Parallel Grip
35kg x 30secs

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 30secs

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Sunday 27th June - Cycle 1 Get Stronger - Week 21 - Day 1 - Lower 2 Strength - Microcycle 5 - workout 6

Good workout, but not great

Bodyweight - 224lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - just under 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 - BWx4 normal, and 6 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, 119lbs, 155lbs
SquatClean + PowerJerk - 175lbs, 195lbs

Getting better form wise,a nd wider grip is feeling more natural.

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 - 3sec ISO done on the last rep on the way up - Bar x8, 95lbs x 3+ISO, 135x3+ISO, 170x3+ISO, 195x3+ISO, 225x3

Lowered all the way down, come up 3inches, hold for time
1) 245lbs x 9secs New PR!!

Lowered all the way down, come up 3inches, hold for 9secs and then explode up
4% of (85%BW+load) dropoff
2) 225lbs x 9sec ISO + squat up
3) 225lbs x 9sec ISO + squat up
4) 225lbs x 9sec ISO + squat up

Almost lost 245lbs forward. Surprised I could still squat it up on the 225lbs sets, decided to call it a day after the 4th set

Single arm Clean DeadLift + Shrug - bar in front/Snatch grip Deadlift
Warmup sets - one rep each arm - 89lbs x2, 111x2, 155x2, 175x2, 195x2

Hook grip, Right first, alternating sides, lowered RDL style, 4 sec pause after switching sides
1) 243lbs x 1

Snatch Grip Deadlift+Shrug - Lowered under control, slight pause in between each rep (HookGrip)
1) 243lbs x 8 New PR!!
2) 243lbs x 7
3) 243lbs x 6

Well I ripped up the torn callous on my left hand during the One armed deadlift with 243lbs, and made deep cut/gash in my left hand under the pinky, and so had to bail on it. That was pretty much the limit of my grip strength anyway, and my body shutdown sensing that. Could only do 1 rep, right side, cut my hand on the left side attempt and dropped it.
I didn't want to skip on the pulls so I did Snatch grip Deadlifts instead.
Kinda surprsied my grip held good, considering the fact I couldn't hold the bar tightly becuase of the cut. It wasn't long ago I struggled with 225lbs for sets of 3. Smacked my hammies nicely.

SideWays Situp ISO
Warmup sets - BWx10secs

Dumbell on chest, holding at parallel, ISO each side
Rotation 1) +30lbs x 30secs New PR!!
Rotation 2) +30lbs x 30secs

Pretty much near limit now


CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

 

[coolcolj]

Clips from today

Right click on link and save first to avoid errors

Front Squat ISO Hold PR - 245lbs x9 secs at sticking point
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FrontSquatISO-PR_245x9sec_27June04.mpg

Snatch Grip Deadlift - didn't film the first set PR of 243lbs x8, but got the 2nd set here for 7 reps
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SnatchGripDeadlift_set2_243x7_27June04.mpg

 

[coolcolj]

Starting to add quite a bit of spinal erector mass all the way up the back

Lots of sleep the last 3 days, feeling good!

 

[coolcolj]

Tuesday 29th June - 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

31.5 x10, x5
48.7 x5, x3
64.6 x5, x3
79.4 x3, x2
91.1 x1, x1
100.3 x1
10 thin rubber band finger extensions

then rest 3.5mins

----- rest 6mins, 3mins between hands
15 thick rubber finger extensions between sets

1) left hand - 100.3 x 13+1(5mm short) ---> equal my best
right hand - 100.3 x 17+1(5mm short) New PR!!

2) left hand - 100.3 x 9+1(5mm short)
right hand - 100.3 x 12+1(5mm short)


Cooldown - 31.5x15 using thumb on handle and non-lock,
Finger Extensions with thin rubber band x20

Took a few weeks break of gripper work, 2nd workout since and back to my best!
Might just do these once a week I think.

 

[coolcolj]

judging by how high I could jump in the gym, my vertical jump has gone up 2-3inches over the last 4months of training.

I was able to touch the ceiling over the oly platform area a few workouts back with a closed fist

haven't been doing much jumping either. So it must be the vastly stronger core I have and strength/power gains. My increased powersnatch and powerjerk numbers seem to correlate with that. Also squatting 365lbs much faster as well.

Once I start doing some reactive training, and lean back down to 90kg 198lbs things will get interesting

 

[coolcolj]

Anyway I have a pic of my standing jump, I'm still under my personal best, but definitely the highest at my current bodyweight of about 220lbs. If I can grab another 3 inches before I lean down to 195-200lbs that would be kick ass!

And no, I didn't jump off the bench

http://www.members.optushome.com.au/coolcolj/Photos/[email protected]

 

[coolcolj]

Thursday 1st July - Cycle 1 Get Stronger - Week 21 - Day 2 - Lower 1 FATIGUE TOLERATION - Microcycle 5 - workout 7

My stomach was half full when I started , guess why my bodyweight was up a bit
Felt queezy and crappy, but I still bagged PRs!
Even though the workout wasn't high in volume or long, it wiped me out.
Lower back was pumped up all workout to painful levels that made it hard to squat, not sure what the deal was, it started during the warmups and stayed.

Bodyweight - 226.5lbs at the gym in winter clothes
Workout Rating - 6/10
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 x6
2)Twisting Back Extensions - BWx4 normal, and 6 twisted to each alternating sides.

Olys

Did these in between the sets of the main workout - rest - 1.5 to 2mins

Bar x set of hang powercleans, squatcleans and powerjerks.
Bar x set of hang posersnatches and overhead squats

Powerclean + 2(HighHang SquatClean + PowerJerk) - 89lbs
PowerSnatch - 89lbs x2
PowerSnatch + 3 Hang PowerSnatches - 89lbs
PowerSnatch + Hang PowerSnatch - 89lbs
PowerSnatch - 119lbs x2
PowerSnatch + Hang PowerSnatch - 119lbs

That last hang powersnatch rep felt effortless and smooth like butter!


Rotating between each exercise

rest - 1.5-2 mins for warmups. 3.5 to 4 mins between each exercise after warmups.

Full Oly Squat - in Oly Shoes - RAW
Warmup sets - Bar x9, 95lbs x5, 135x5, 185x5, 225x5, 275x3

1) 315lbs x 8 New PR!! +1rep

10% of (85%BW+load) dropoff
2) 265lbs x 8
3) 265lbs x 6

8 reps with 315lbs, that surprised me! High reps were a killer, but I gotta do what I need to do rather than what I want to do
I think I gave up on the 3rd set, could have gotten a 7th rep.


Hyper Extension ISO Hold
Warmup sets - BW x10secs, +20lbs x10secs, +75lbs x 10secs

1) +150lbs x 40 secs New PR!! +10lbs
2) +150lbs x 40 secs

Now that was torture!


Lat Machine Situp
Warmup sets - BWx10, +5lbs x5, 75x5

Dumbell on chest - I lean back to parallel, touch a bench, and go back up.
1) 120lbs x 11 New PR!!
2) 120lbs x 5

Amazing...almost at the biggest dumbell in the gym

CooldDown and ISO stretches

Bulgarian SplitSquat Stretched ISO hold
BW x 1min each leg

 

[d-dub]

Nice work on the PR's.

Its great to read your log, keep it coming.

How do you work the diet side of things, do you just aim for a target Kcal count for the day? It seems to be working for added size...

Also, how far away do you think you are from including more speed work?
(plyos and whatever to increase vertical)

Cheers.

 

[coolcolj]

How do you work the diet side of things, do you just aim for a target Kcal count for the day? It seems to be working for added size...

Also, how far away do you think you are from including more speed work?
(plyos and whatever to increase vertical)

Diet? I just eat when I'm hungry and till I'm satisfied
I actually don't eat that much, but I always take my fishoil (2 every meal) and multivitamin, plus my gatorade/whey mixture during and after training.

I have added size, but also quite a bit of fat, but bodyweight has been fairly stable the last few months. Don't really need much more mass. I had problems getting into my suit the other day for a funeral! Dang this suit used to be loose

Well I'll play it by ear, but I'm not at my strength goals just yet. And I also prefer to be leaner before I start getting into that side of things