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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
super_rice
New member
can't wait to see what happens to your vert when you drop all the excess and finish your reactive training. good luck and yeah, take some pics!
coolcolj
New member
Thursday 12th August - Cycle 2 Get Lean+Maintain Strength - Week 2 - Day 3 - Upper 2 - Microcycle 1 - workout 4
Felt strong and powerful today. I guess the extra rest helped.
Didn't do any ISO stretched today.
Bodyweight at gym - in winter clothes and shoes - 223.5lbs, in olyshoes 225lbs
Workout time - ?
Workout rating - 8/10
Warmup
Did my usual general warmup as described before
1) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
3) Bar x 8 Hangpowercleans + 8 Pushpresses
Rotating Sets between each exercise
Resting 30secs to 1min on warmup sets and then 3 mins between each exercise
Plyo Pushups
Warmups - Pushups against leg press seat BWx6, Progressively faster BW 6x3
Body at 35-40 degree angle, starting from top
Rotation 1) BWx3
Rotation 2) BWx3 --> last rep pushed myself back to standing!
Rotation 3) Lower angle - BWx3 --> last 2 reps felt hard to reverse
Well on the 2nd set I pushed myself back to almost standing position, so I guess it's time to go down lower next session.
Chins - 12 inches between hands
Warmups - chin pulldowns - 40kg x10, 50x5, 60x5, 70x3, then BW x1, +15lbs x1
Rotation 1) BW(225lbs) +35lbs x 5
4% of (85%BW+load) dropoff
Rotation 2) BW(225lbs) +25lbs x 2.5
Standing Military Press in Oly Shoes
Warmups - Bar x6, 70lbs x6, 95x6, 115x5, 135lbs 2x3
Rotation 1) 165lbs x6 New PR!!
4% of (15%BW+load) dropoff
Rotation 2) 155lbs x6
Rotation 3) 155lbs x6
Rotation 4) 155lbs x4.5
Presses were strong, smooth and powerful today. The first and last rep of each set were the hardest. I get such a strong stretch reflex on the other reps.
Standing Dumbell Hammer Curls
Warmups - 3kg x8, 5kgx5, 15lbs x5, 25x5, 35x5, 45x3
Rotation 1) 50lbs x 10 New PR!! +1rep
Dumbell Bent Over Lateral Raise
Warmups - 3kg x5+3sec ISO, 4kg x3+5sec ISO, 5kg x1+5sec ISO, 5kg x5sec ISO
2 reps then into ISO at top
Rotation 1) 6kg x 30sec ISO
Rotation 2) 5kg x 30sec ISO
Rotation 3) 5kg x 24sec ISO
Cuff Stuff
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6, 25x3, 35x2
20lbs x 20
Felt strong and powerful today. I guess the extra rest helped.
Didn't do any ISO stretched today.
Bodyweight at gym - in winter clothes and shoes - 223.5lbs, in olyshoes 225lbs
Workout time - ?
Workout rating - 8/10
Warmup
Did my usual general warmup as described before
1) Back Extensions - BWx6 normal, and 4 twisted to each alternating sides
3) Bar x 8 Hangpowercleans + 8 Pushpresses
Rotating Sets between each exercise
Resting 30secs to 1min on warmup sets and then 3 mins between each exercise
Plyo Pushups
Warmups - Pushups against leg press seat BWx6, Progressively faster BW 6x3
Body at 35-40 degree angle, starting from top
Rotation 1) BWx3
Rotation 2) BWx3 --> last rep pushed myself back to standing!
Rotation 3) Lower angle - BWx3 --> last 2 reps felt hard to reverse
Well on the 2nd set I pushed myself back to almost standing position, so I guess it's time to go down lower next session.
Chins - 12 inches between hands
Warmups - chin pulldowns - 40kg x10, 50x5, 60x5, 70x3, then BW x1, +15lbs x1
Rotation 1) BW(225lbs) +35lbs x 5
4% of (85%BW+load) dropoff
Rotation 2) BW(225lbs) +25lbs x 2.5
Standing Military Press in Oly Shoes
Warmups - Bar x6, 70lbs x6, 95x6, 115x5, 135lbs 2x3
Rotation 1) 165lbs x6 New PR!!
4% of (15%BW+load) dropoff
Rotation 2) 155lbs x6
Rotation 3) 155lbs x6
Rotation 4) 155lbs x4.5
Presses were strong, smooth and powerful today. The first and last rep of each set were the hardest. I get such a strong stretch reflex on the other reps.
Standing Dumbell Hammer Curls
Warmups - 3kg x8, 5kgx5, 15lbs x5, 25x5, 35x5, 45x3
Rotation 1) 50lbs x 10 New PR!! +1rep
Dumbell Bent Over Lateral Raise
Warmups - 3kg x5+3sec ISO, 4kg x3+5sec ISO, 5kg x1+5sec ISO, 5kg x5sec ISO
2 reps then into ISO at top
Rotation 1) 6kg x 30sec ISO
Rotation 2) 5kg x 30sec ISO
Rotation 3) 5kg x 24sec ISO
Cuff Stuff
Single Arm Standing Low Pulley L-Flyes on Free Motion Machine
Warmup - 10lbs x 6, 25x3, 35x2
20lbs x 20
coolcolj
New member
PlyoPushups clip from today
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PlyoPushups_3x3_12Aug04.mpg
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PlyoPushups_3x3_12Aug04.mpg
coolcolj
New member
Friday 13th July - Cycle 2 Get Lean+Maintain Strength - Week 2 - Day 4 - Lower 2 - Microcycle 1 - workout 4
Quiet day today in the gym, probbaly because it's nice, sunny and warm - almost like spring, even though it's still winter!
Err today is Friday the 13th as well
Not a bad session today.
Bodyweight - 223.5lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - ?
Warmup
Did my usual general warmup with a 25lb bar as before
1) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched
2) Twisting Back Extensions - BWx5 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 in rotation with the warmup sets of the other exercises
Some Fullsquats and Frontsquats with the bar
Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets
Couple sets of stuff with - 89lbs, 119, 155, 175
Wasn't really into em today, just did em to warm me and fire the CNS up.
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18
Did a 2 armed Vertical jump with closed fist after each set to measure fatigue based on jump height
Rotation 1) 18inches x5 - VJ closed fist well above raised ceiling - popped panel up an inch
3x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 2 inch below ceiling - fatigue dropoff achieved
Big drop in the VJ today in 2nd set
Bulgarian Splitsquats
Warmup sets - each leg - BWx5, 20lbs x2
Did 10 reps each side without rest - Oscillatory Isometric style
Rotation 1) two 50lb dumbells x 20
Rotation 2) two 50lb dumbells x 20
Probbaly a bit too light, but I did them a lot better than before
Lat Machine Situp
Warmup sets - BWx15 (progressively faster), +15lbs x5, 35x5
Reactive style, up and down as fast as possible
Rotation 1) 45lbs x 11 - did 11 by mistake, but first 10 in 14 secs
Rotation 2) 45lbs x 10 in 14.2 secs
Reverse Back extensions
Warmup sets - BW 2x3
Reactive style, up and down as fast as possible
Rotation 1) BWx15 in 16.5 secs
Rotation 2) BWx15 in 18 secs
Didn't realise how high my legs were going up, until I filmed myself
I do em with a slight bend of the leg, so kinda looks a squat or jump on my stomach
CooldDown and ISO stretches
Snatch Grip RDL ISO hold
Medium stance, start at knee and lower to floor - 45lbs x 1min
Seated adductor stretched ISO hold
35lb dumbell x 1min
Abductor stretched ISO hold
30lb dumbell x1min each leg
Quiet day today in the gym, probbaly because it's nice, sunny and warm - almost like spring, even though it's still winter!
Err today is Friday the 13th as well
Not a bad session today.
Bodyweight - 223.5lbs in winter clothes at the gym
Workout Rating - 7/10
Workout time - ?
Warmup
Did my usual general warmup with a 25lb bar as before
1) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched
2) Twisting Back Extensions - BWx5 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 in rotation with the warmup sets of the other exercises
Some Fullsquats and Frontsquats with the bar
Some Hang powercleans + Squatcleans + Powerjerks with the bar x 2sets
Couple sets of stuff with - 89lbs, 119, 155, 175
Wasn't really into em today, just did em to warm me and fire the CNS up.
Alttitude Drops - landing with heels off the floor
Warmup sets - some drops of 6inches, a bunch with 12inches and one at 18
Did a 2 armed Vertical jump with closed fist after each set to measure fatigue based on jump height
Rotation 1) 18inches x5 - VJ closed fist well above raised ceiling - popped panel up an inch
3x12inch drops to warmup
Rotation 2) 18inches x5 - VJ closed fist 2 inch below ceiling - fatigue dropoff achieved
Big drop in the VJ today in 2nd set
Bulgarian Splitsquats
Warmup sets - each leg - BWx5, 20lbs x2
Did 10 reps each side without rest - Oscillatory Isometric style
Rotation 1) two 50lb dumbells x 20
Rotation 2) two 50lb dumbells x 20
Probbaly a bit too light, but I did them a lot better than before
Lat Machine Situp
Warmup sets - BWx15 (progressively faster), +15lbs x5, 35x5
Reactive style, up and down as fast as possible
Rotation 1) 45lbs x 11 - did 11 by mistake, but first 10 in 14 secs
Rotation 2) 45lbs x 10 in 14.2 secs
Reverse Back extensions
Warmup sets - BW 2x3
Reactive style, up and down as fast as possible
Rotation 1) BWx15 in 16.5 secs
Rotation 2) BWx15 in 18 secs
Didn't realise how high my legs were going up, until I filmed myself
I do em with a slight bend of the leg, so kinda looks a squat or jump on my stomach
CooldDown and ISO stretches
Snatch Grip RDL ISO hold
Medium stance, start at knee and lower to floor - 45lbs x 1min
Seated adductor stretched ISO hold
35lb dumbell x 1min
Abductor stretched ISO hold
30lb dumbell x1min each leg
coolcolj
New member
clips from today
Right click on link and save first to avoid errors
2 sets of Reactive Lat Machine Situps with 45lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ReactiveSitup_45lbs_2x11-10_4Aug04.mpg
Reactive Reverse Back Extensions - Didn't realise how high my legs werre going until now
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ReactiveRevBackExt_BWx15_set2_13Aug04.mpg
Right click on link and save first to avoid errors
2 sets of Reactive Lat Machine Situps with 45lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ReactiveSitup_45lbs_2x11-10_4Aug04.mpg
Reactive Reverse Back Extensions - Didn't realise how high my legs werre going until now
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_ReactiveRevBackExt_BWx15_set2_13Aug04.mpg
coolcolj
New member
One good thing so far I have noticed since I started walking is that my feet and ankles feel much looser and stronger.
I'm also starting to get that light feeling in my feet and legs now since I started the reactive stuff etc. Something I never had when I went all weights and olys - I just never felt athletic and springy. In fact I feel they screwed up my form and feel to some extent.
I'm also starting to get that light feeling in my feet and legs now since I started the reactive stuff etc. Something I never had when I went all weights and olys - I just never felt athletic and springy. In fact I feel they screwed up my form and feel to some extent.
coolcolj
New member
Monday 14th August - Cycle 2 Get Lean + Maintain Strength - Week 3 - Day 1 - Upper 1 - Microcycle 1 - workout 5
More sleep last night than the last few days, felt good.
Bodyweight at gym - 225lbs in winter clothes
Workout time - 1.75 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 to 3.5 mins later on
14 inch grip Bench - no arch or leg drive
Warmups - Pushups against leg press seat x8+5sec ISO, 45x8, 45x1+5sec ISO+5OI, 95x8+5sec ISO, 135x5, 135x1+5sec ISO, 185x5, 185x1+5sec ISO, 225x2, 245x1, 265x1
Lower down into ISO hold at sticking point
Rotation 1) - 285lbs x 8secs New PR!!
4% of (85%BW+load) dropoff - Lower down and up into ISO hold at sticking point
Rotation 2) 270lbs x 8secs
Rotation 3) 270lbs x 8secs
Rotation 4) 270lbs x 8secs --> held it slightly lower
CoolDown - 20inch grip 135x12
LOL some guy came and tried to spot me on the 4th set
Low Pulley Cable Row - Close V Parallel grip
Warmups - 30kg x8+5sec ISO, 40x5, 40x1+5sec ISO, 50x5, 50x3+5sec ISO, 60x3, 60x1+5sec ISO, 70x1+5sec ISO, 80x1+5sec ISO, 90x1+5sec ISO
One full rep and then pulled again into ISO hold against the body, set terminated when handle separated
Rotation 1) 95kg x 1 + 19secs New PR!! +4secs
Rotation 2) 90kg x 1 + 19secs
Rotation 3) 90kg x 1 + 16secs
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 35x1+5sec ISO+5OI
One rep and then lower down into ISO hold at sticking point
Rotation 1) 40lbs x1+5sec ISO+25 Oscillatory isometrics
Rotation 2) 40lbs x1+5sec ISO+25 Oscillatory isometrics
Standing Dumbell Curl
Warmup - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 25x1+5sec ISO+5OI
One rep and then lower down into ISO hold at sticking point
Rotation 1) 35lbs x1+5sec ISO+25 Oscillatory isometrics --> just about maximal
Rotation 2) 35lbs x1+5sec ISO+19 Oscillatory isometrics
Cuff Stuff
Rest - 3mins
L-Flyes
Warmup - Single Arm Lying on Side Dumbell - 4kg x 10secs, 15lbs x10secs
Standing, Elbow supported Dumbell L-Fyles. ISO at 90 degrees
1) 15lbs x3+10sec ISO
2) 20lbs x3+30sec ISO
3) 20lbs x10
Cooldown + ISO Stretches - EQI
Free Motion High Pulley ROW Stretched ISO hold
70lbs x 1min each arm
Tricep Dip Leg supported Stretched ISO hold
BW x 1min
Dumbell 30 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 20lbs x15secs, 15lbs x 45secs
Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches
More sleep last night than the last few days, felt good.
Bodyweight at gym - 225lbs in winter clothes
Workout time - 1.75 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 to 3.5 mins later on
14 inch grip Bench - no arch or leg drive
Warmups - Pushups against leg press seat x8+5sec ISO, 45x8, 45x1+5sec ISO+5OI, 95x8+5sec ISO, 135x5, 135x1+5sec ISO, 185x5, 185x1+5sec ISO, 225x2, 245x1, 265x1
Lower down into ISO hold at sticking point
Rotation 1) - 285lbs x 8secs New PR!!
4% of (85%BW+load) dropoff - Lower down and up into ISO hold at sticking point
Rotation 2) 270lbs x 8secs
Rotation 3) 270lbs x 8secs
Rotation 4) 270lbs x 8secs --> held it slightly lower
CoolDown - 20inch grip 135x12
LOL some guy came and tried to spot me on the 4th set
Low Pulley Cable Row - Close V Parallel grip
Warmups - 30kg x8+5sec ISO, 40x5, 40x1+5sec ISO, 50x5, 50x3+5sec ISO, 60x3, 60x1+5sec ISO, 70x1+5sec ISO, 80x1+5sec ISO, 90x1+5sec ISO
One full rep and then pulled again into ISO hold against the body, set terminated when handle separated
Rotation 1) 95kg x 1 + 19secs New PR!! +4secs
Rotation 2) 90kg x 1 + 19secs
Rotation 3) 90kg x 1 + 16secs
Dumbell 30 degree Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 35x1+5sec ISO+5OI
One rep and then lower down into ISO hold at sticking point
Rotation 1) 40lbs x1+5sec ISO+25 Oscillatory isometrics
Rotation 2) 40lbs x1+5sec ISO+25 Oscillatory isometrics
Standing Dumbell Curl
Warmup - 4kgx5 rotating style+5normal+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI, 25x3+5sec ISO+5OI, 25x1+5sec ISO+5OI
One rep and then lower down into ISO hold at sticking point
Rotation 1) 35lbs x1+5sec ISO+25 Oscillatory isometrics --> just about maximal
Rotation 2) 35lbs x1+5sec ISO+19 Oscillatory isometrics
Cuff Stuff
Rest - 3mins
L-Flyes
Warmup - Single Arm Lying on Side Dumbell - 4kg x 10secs, 15lbs x10secs
Standing, Elbow supported Dumbell L-Fyles. ISO at 90 degrees
1) 15lbs x3+10sec ISO
2) 20lbs x3+30sec ISO
3) 20lbs x10
Cooldown + ISO Stretches - EQI
Free Motion High Pulley ROW Stretched ISO hold
70lbs x 1min each arm
Tricep Dip Leg supported Stretched ISO hold
BW x 1min
Dumbell 30 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 20lbs x15secs, 15lbs x 45secs
Shoulder Dislocates pec stretch with wooden staff
Some cuff stretches
Last edited:
coolcolj
New member
ISO 14inch grip Bench clip from today
Right click on link and save first to avoid errors
285lbs x 8sec ISO
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_14inchGripBenchPR_1SO_285x8sec_16Aug04.mpg
Right click on link and save first to avoid errors
285lbs x 8sec ISO
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_14inchGripBenchPR_1SO_285x8sec_16Aug04.mpg
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