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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Thursday 29th July - Cycle 1 Get Stronger - Week 25 - Day 3 - Lower 2 - Microcycle 6 - workout 4
Sweating like pig today.
Decided it was time to get some reactive/magnitude work into my workouts, to start to prepare me for the shock absorbtion of BBall/sprinting this coming summer and off course help my explosiveness.
Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 8/10
Workout time - 1 Hour 45 mins or so
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.
3) Low Ankle Jumps - 3x15
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
Olys
Did these after each warmup set of Snatch grip deadlifts
Some Fullsquats and Frontsquats with the bar
Powerclean + 3 Hang PowerCleans + HangSquatclean - 89lbs
Powerclean + 2 Hang SquatClean + SquatClean - 89lbs
Powerclean + Hang SquatClean - 119lbs x 2sets,
Powerclean + SquatClean - 155lbs
Powerclean - 185lbs x 2, 199lbs x 2
Powerclean - 229lbs x1 New PR!! heaviest weight ever powercleaned
Powerclean - 243lbs x MISS --> just couldn't rack it
Powerclean - 243lbs x HighPulled
I gave 243 a good shot, got it high enough, but the elbow whip and rack was too slow, elbows still pointing down by the time the bar landed. Scared the hell out of me actually
Powercleans were slow though, I wonder if its because I do them after the snatch grip deadlifts. And the fact I've been doing only squatcleans the last few workouts, although they have improved my form a little. But form still isn't great, and pulling with really bent arms! I'll give it another short in another couple of months, where I'll hopefully be full squatting 405lbs
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches
Did a Vertical jump after each set to measure fatigue based on jump height
Rotation 1) 12inches x5 - VJ closed fist 1.5 inches above raised ceiling
2x6inch and 2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 1.5 inches above raised ceiling
Rotation 3) 18inches x5 - VJ closed fist 1 inch below raised ceiling - much slower - fatigue dropoff achieved
Well the VJ is up 1.5 inches over the last time I did these, put the closed fist into the ceiling and popped up a panel
I tried a 12inch drop to see if my ankles and calves could handle it, felt ok and then went 1 to 8inches which felt ok as well. 18inches sure fries the calves though! Did these and jumps in my olys shoes which is probbaly not a good idea.
Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 89lbs x2, 119x2, 155x2, 185x2, 198x2, 243x2, 273x1
Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 293lbs x 8 New PR!! +20lbs
Rotation 2) 293lbs x 6
Grip was slipping bad on the 8th rep, which made my callous hurt. I was gonna try a 9th rep, but grip was shot and hands hurt. Same for 2nd set, hands just hurt too much to try the 7th.
Still its a big improvement over 6mnioths ago, no way I could have held this kind of weight in a snatch grip!
Upper back looked kind rounded on the clip but didn't feel it.
SideWays Situp - Torso horizontal to floor
Warmup sets - BWx10sec ISO + 5OI
Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
Rotation 2) BW x 5sec ISO + 20 Oscillatory ISO
Standing Single Leg, Leg curl
Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 13px5sec ISO
ISO held with slight bend in knee - each leg
Rotation 1) 15Plates x 30sec ISO
Rotation 2) 15Plates x 21sec ISO
Up one plate from last week, and felt much easier
CooldDown and ISO stretches
Bulgarian SplitSquats
BWx12 each leg - VMO felt like cramping up after these!
Bulgarian SplitSquat Stretched ISO hold
BW x 45secs each leg
Reverse Back Extension
BW x12
Sweating like pig today.
Decided it was time to get some reactive/magnitude work into my workouts, to start to prepare me for the shock absorbtion of BBall/sprinting this coming summer and off course help my explosiveness.
Bodyweight - 223lbs in winter clothes at the gym
Workout Rating - 8/10
Workout time - 1 Hour 45 mins or so
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.
3) Low Ankle Jumps - 3x15
Rotating between each exercise
rest - 30secs to 1.5 mins for warmups. 3-3.5mins between each exercise after warmups.
Olys
Did these after each warmup set of Snatch grip deadlifts
Some Fullsquats and Frontsquats with the bar
Powerclean + 3 Hang PowerCleans + HangSquatclean - 89lbs
Powerclean + 2 Hang SquatClean + SquatClean - 89lbs
Powerclean + Hang SquatClean - 119lbs x 2sets,
Powerclean + SquatClean - 155lbs
Powerclean - 185lbs x 2, 199lbs x 2
Powerclean - 229lbs x1 New PR!! heaviest weight ever powercleaned
Powerclean - 243lbs x MISS --> just couldn't rack it
Powerclean - 243lbs x HighPulled
I gave 243 a good shot, got it high enough, but the elbow whip and rack was too slow, elbows still pointing down by the time the bar landed. Scared the hell out of me actually
Powercleans were slow though, I wonder if its because I do them after the snatch grip deadlifts. And the fact I've been doing only squatcleans the last few workouts, although they have improved my form a little. But form still isn't great, and pulling with really bent arms! I'll give it another short in another couple of months, where I'll hopefully be full squatting 405lbs
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches
Did a Vertical jump after each set to measure fatigue based on jump height
Rotation 1) 12inches x5 - VJ closed fist 1.5 inches above raised ceiling
2x6inch and 2x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 1.5 inches above raised ceiling
Rotation 3) 18inches x5 - VJ closed fist 1 inch below raised ceiling - much slower - fatigue dropoff achieved
Well the VJ is up 1.5 inches over the last time I did these, put the closed fist into the ceiling and popped up a panel
I tried a 12inch drop to see if my ankles and calves could handle it, felt ok and then went 1 to 8inches which felt ok as well. 18inches sure fries the calves though! Did these and jumps in my olys shoes which is probbaly not a good idea.
Snatch Grip Deadlift + Shrug - Raw in Oly SHoes - HookGrip
Warmup sets - 89lbs x2, 119x2, 155x2, 185x2, 198x2, 243x2, 273x1
Lowered under control, RDL style, slight pause in between each rep
Rotation 1) 293lbs x 8 New PR!! +20lbs
Rotation 2) 293lbs x 6
Grip was slipping bad on the 8th rep, which made my callous hurt. I was gonna try a 9th rep, but grip was shot and hands hurt. Same for 2nd set, hands just hurt too much to try the 7th.
Still its a big improvement over 6mnioths ago, no way I could have held this kind of weight in a snatch grip!
Upper back looked kind rounded on the clip but didn't feel it.
SideWays Situp - Torso horizontal to floor
Warmup sets - BWx10sec ISO + 5OI
Rotation 1) BW x 5sec ISO + 20 Oscillatory ISO
Rotation 2) BW x 5sec ISO + 20 Oscillatory ISO
Standing Single Leg, Leg curl
Warmup sets - 5 Plates x8+5sec ISO, 8Px3+5sec ISO, 11Px5sec ISO, 13px5sec ISO
ISO held with slight bend in knee - each leg
Rotation 1) 15Plates x 30sec ISO
Rotation 2) 15Plates x 21sec ISO
Up one plate from last week, and felt much easier
CooldDown and ISO stretches
Bulgarian SplitSquats
BWx12 each leg - VMO felt like cramping up after these!
Bulgarian SplitSquat Stretched ISO hold
BW x 45secs each leg
Reverse Back Extension
BW x12
coolcolj
New member
Clips from today
Right click on link and save first to avoid errors
Powercleans - 199x2, 229x1 PR, 243xMISS
http://www.members.optushome.com.au...owerCleanPR_229x1_199x2_243xMISS_29July04.mpg
SnatchGrip Deadlift +Shrug PR - 293lbs x8
http://www.members.optushome.com.au...SnatchGripDeadlift+ShrugPR_293x8_27July04.mpg
Altittude Drops - 18inches x 5 - not too interesting
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_18inch AlttitudeDrops_x5_29July04.mpg
Right click on link and save first to avoid errors
Powercleans - 199x2, 229x1 PR, 243xMISS
http://www.members.optushome.com.au...owerCleanPR_229x1_199x2_243xMISS_29July04.mpg
SnatchGrip Deadlift +Shrug PR - 293lbs x8
http://www.members.optushome.com.au...SnatchGripDeadlift+ShrugPR_293x8_27July04.mpg
Altittude Drops - 18inches x 5 - not too interesting
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_18inch AlttitudeDrops_x5_29July04.mpg
ChinkNasty
New member
good work on the powercleans...lotta weight
coolcolj
New member
Right now I think I will take a short break and go into mainteniance mode, lean down, trim down the excessive bulk and concentrate on speed/reactivity stuff and get back my agility and jumping ability. Sick of feeling so bulky!!
I'm strong enough for my needs in the short term anyway, and then I can ramp up again later on
I'm strong enough for my needs in the short term anyway, and then I can ramp up again later on
coolcolj
New member
Won't be anything too exciting
I'll probbaly just do what I did before when I first leaned down, cut down on the starchy carbs, lots of water, some walking, some sprinting etc
Plus the rapidfire stuff I'll be doing in my workouts should help as well
Today will be my last junk food pig out in a while, and pig out is an understatment!
I'll probbaly just do what I did before when I first leaned down, cut down on the starchy carbs, lots of water, some walking, some sprinting etc
Plus the rapidfire stuff I'll be doing in my workouts should help as well
Today will be my last junk food pig out in a while, and pig out is an understatment!
Last edited:
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