Creation of an Explosive Mofo - My Training Journal :)

[Tagio]

STRONG

always wondered how you did those 'lat machine situps,' thought you used the cable somehow haha

i should start doin those. don't really ever have core stability problems but it can't hurt.

 

[coolcolj]

STRONG

always wondered how you did those 'lat machine situps,' thought you used the cable somehow haha

i should start doin those. don't really ever have core stability problems but it can't hurt.

If you going to do them heavy then get a bench/box and put it under you, for judging depth and off course safety
Also don't lean too far back - your lower back will let you know when you have gone too far...
Yeah works the lower abs real good and rectus femoris/hip flexors too.

also try the sideways ones, killer on the core and hips! I'll make a clip of these tommorrow when I do em again ISO style

 

[d-dub]

nice work. I always feel slightly dissapointed if i dont get to see a video clip with your workouts. hahaha. i need to get out more.

With the ISO's, do you just stop the set once you can no longer hold at the same height postion? (ie how close to failure)

 

[coolcolj]

Once I can't hold it at the sticking point I terminate it - for static ISO anyway

The bouncing ISO like the Oscillatory ones, I go by form etc

 

[coolcolj]

one thing that I came across that simplifys the VJ training process into 3 steps in training order -

1) learn to absorb
2) learn to react
3) learn to accelerate

Of course strength is the underlying foundation aspect in all 3. Step 1 - would be all kinds of alttitude drop type things, step 2 would be reactivity stuff like depth jumps, reactive/speed squats and step 3 would be jumpsquats I guess and depth jumps would be some of that as well - where velocity at toeoff is the main thing.
Plus high rate things like sprinting and hops tie into step 2 and 3 as well

Right now - I'm just trying to get my absorbtion capacities up I guess.

 

[coolcolj]

Wednesday 18th August - Cycle 2 Get Lean+Maintain Strength - Week 3 - Day 2 - Lower 1 - Microcycle 1 - workout 5

Had to take a 5 day break from the last lower body session to get back into my old split. Didn't seem to weaken me too much. Pretty good session overall

Foot arch muscles were tightening up during the workout for some reason.

Bodyweight - 227lbs in winter clothes and shoes
Workout Rating - 8.5/10
Workout time - ?

Warmup

Did my usual general warmup with a 25lb bar as before

1) Twisting Back Extensions - BWx5 normal, and 6 twisted to each alternating sides.

2) Snatches -
Hang Powersnatch + 5 SnatchGrip presses - Bar
Hang Powersnatch + 3 OverheadSquats - Bar
Hang Powersnatch + 3 Hang SquatSnatches - Bar
Powersnatch + 2 Hang Powersnatches - 89lbs
Powersnatch + Hang Powersnatch - 89lbs, 109lbs, 119lbs

Did these just to warmup for the RDLs. Did em inbetween sets of the squats.
Blah I suck at these...


Rotating between each exercise

rest - 1.5-2 mins for warmups. 2-3 mins between each exercise after warmups.

CleanGrip Full FrontSquats - in OlyShoes - RAW

Warmups - did backsquats first and then switched the order after 255lbs - Bar x5, 95lbs x3, 135x3, 185x3, 225x2, 255x2, 305lbs 5sec support

Rotation 1) 305lbs x MISS --> Hit pins
Attempt 2 - 305lbs x1 New PR!!
Attempt 3 - 315lbs x MISS ---> Hit pins!
Attempt 4 - 315lbs x MISS ---> Hit pins!!!

4% of (85%BW+load) dropoff
Rotation 2) 285lbs x 1
Rotation 3) 285lbs x 1
Rotation 4) 285lbs x MISS --> went straight down like brick!

First attempt with 305lbs felt heavy as well on my chest, but I went down and hit the pins at the reversal point which killed my stretch reflex.
Then I rested a bit and took off my top and tried again, felt much lighter on the chest. Went down and boom went up pretty easily even though which surprsied me, sicne I was expecting a grind.
Loaded up 3 plates and tried 315, which didn't feel all that heavy on the chest, I felt I could have nailed it, but again I ht the pins at the bottom on both attempts and missed em. Guess I'm going down too fast and rounding a bit or something to hit the pins or sinker lower.
Good thing is that I had no breathing or black out prolems. Probbaly due to my stronger core and upper back I guess.

I will try it again next week! May have to lower the pins down next time, but that's another 3inches down.


Full Squats - in Oly Shoes - RAW

Warmup sets - Bar x5 95lbs x5, 135x5, 185x3, 225x3, 255x3, 285x3

Rotation 1) 335lbs x3 --> Hit pins on 4th rep and missed

4% of (85%BW+load) dropoff
Rotation 2) 315lbs x4
Rotation 3) 315lbs x3

Slow as hell on the first set, fatigued from all the frontsquat attempts. I should have gotten that 4th rep with 335lbs, but I hit the pins again!
I seem to be sitting a bit further back than I used to, not sure why. Torso not as upright these days - not sure if its a good or bad thing since I don't feel any stronger.


Romanian Deadlift - RAW - HookGrip

Warmup sets - 155x5OI, 185+5OI, 205x5OI

Deadlifted off floor and lowered into Oscillatory Isometrics
Rotation 1) 235lbs x1+12 Oscillatory Isometrics -->grip slip
Rotation 2) 235lbs x1+15 Oscillatory Isometrics
Rotation 3) 235lbs x1+15 Oscillatory Isometrics

These felt good, will go up in weight next session.
I lowered down to the bottom of an RDL and then pulled up 1-2 inches and tensed hard. Then relaxed completely the weight falls down an inch and catch myself and spring back up using the stretch reflex. Sorta like a Plyo with weights.

SideWays Situp - Torso horizontal to floor

Warmup sets - BWx10sec ISO

Weight on chest, holding an ISO each side - 2mins between each
Rotation 1) 45lbs x 20secs
Rotation 2) 45lbs x 20secs

killer!

CoolDown and ISO stretches

Abductor stretched ISO hold
45lb dumbell x1min each leg

Bulgarian SplitSquat Stretched ISO hold - front leg 5inch elevated
BW x 1min each leg

Calf Raise stretched ISO hold
100lbs x1min

Seated adductor stretched ISO hold
Sitting on 5inch board 30lb dumbell x 1min
then on floor 30lbs x1min

 

[coolcolj]

Clips from today

Right click on link and save first to avoid errors

Frontsquat PR 305lbs x1, 315 xMISS
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FrontSquatPR_305x1_315xMISS_18Aug04.mpg

RDL Oscillatory ISO style - 235lbs x 12OI before grip slip
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_RDL_OscillatoryISO_235x12_18Aug04.mpg

Sideway Situp ISO - 45lbs x20secs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SidewaySitupISO_45x20sec_18Aug04.mpg

Fullsquats - 335lbs x3 - note how much I lean over now vs before, dunno why though, must be all the deads I've been doing lately...?
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_335x3_18Aug04.mpg

 

[d-dub]

Good vid. clips, ccj. I might have to add in those sideways situps iso's for the core.

Im not sure mine will be nearly as good tho, without those two guys in the background punching the boxing bag

 

[mekannik]

Colin - nice lifts.

Do you read/follow any of Ian King's stuff? Regarding your failed reps - his notion is not to train to/for failure as it sets up the mind and body with negative feedback. Are you in a max out mode of your training right now?

BTW - back squats look good, better than my form. You are not powerlifting and the lean is not that noticeable.

 

[coolcolj]

Colin - nice lifts.

Do you read/follow any of Ian King's stuff? Regarding your failed reps - his notion is not to train to/for failure as it sets up the mind and body with negative feedback. Are you in a max out mode of your training right now?

BTW - back squats look good, better than my form. You are not powerlifting and the lean is not that noticeable.

Thanks guys

I've read some of his articles.
I go to failure on the main lifts because I do "daily" maxes - I go up to see what my max is in whatever rep range I'm working on. And then back off a certain % and continue until I can't match it anymore, so I know I have trained that lift to a certain fatigue % . It's how I autoregulate volume.
Off course sometimes I don't go all out, and on some exercises I definitely don't

I only do this for strength type lifts, on power type exercise I go until speed and power drops off a certain % as well

Since it's suually 4-5 days between like sessions, and every 8-9 days before I go heavy again, I avoid burnout for the most part.