Please Scroll Down to See Forums Below
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Monday 27th September - Cycle 2 Get Lean + Maintain Strength - Week 9 - Day 1 - Upper FATIGUE TOLERATION - Microcycle 2 - workout 5
I was supposed to do this workout a few days ago, but I kept putting it off and then planned to do it yesterday, but I've been so beat up from lack of sleep, poor diet and my part-time job, that I out it off till today.
It's been 2 weeks since I last did this workout, and over a week since I last did upper body. I'm not much stronger, but I'm just glad I haven't lost any strength!
Pretty good workout with all things considered. I used a shorter rest interval today between each exercise in the rotation 2mins, down from 3mins, and considering that this was Fatigue Toleration workout with a 10% dropoff margin, it was pretty short compared to normal. I trimmed off 30-40mins off my usual time, and I was still able to crank out a large volume of sets.
I actually like it much better like this. I don't get "cold" or lose the groove by the time I get back to each exercise and I don't feel all that beat up actually compared to the way I normally feel.
Bodyweight at gym - 222lbs
Workout time - Just under 2 hours
Workout rating - 8/10
Rotating sets between each exercise, 1 min between each during warmups and earlier sets and then 2mins for the work sets
14 inch grip Bench - no arch or leg drive
Warmups - Pushups against leg press seat x10, 45x8+5OI, 95x8, 95x1+5OI, 135x5, 135x1+5OI, 185x5, 185x1+5OI, 225x2
Rotation 1) 255lbs x 4.5
90% of (15%BW+Session Max) dropoff
Rotation 2) 225lbs x 5
Rotation 3) 225lbs x 5
Rotation 4) 225lbs x 5
Rotation 5) 225lbs x 5
Rotation 6) 225lbs x 3.5
Only a tiny bit stronger, was able to get the 5th rep up higher, but it's been 2 weeks since the last time I benched at all, so not too bad.
Warmup was pretty crappy though.
I was able to get the same set count last session with 240lbs, but with sets of 4 reps though and 3 min rests. I was actually close to failure on every work set, but still managed to do 5 in total.
45 degree Chest Supported T-Bar Row - Parallel grip
Warmups - explosive - 45lbs 3x5, 70x5, 90x5, 115x4
135lbs 2x1
Assuming bar weighs 20lbs
Rotation 1) Bar+165lbs x 4.75 new PR!! +10lbs -0.25 rep
90% of (15%BW+Session Max) dropoff
Rotation 2) Bar+142.5lbs x 5
Rotation 3) Bar+142.5lbs x 5
Rotation 4) Bar+142.5lbs x 5
Rotation 5) Bar+142.5lbs x 4.5
Reactive Speed 14 inch grip Bench
warmups - a few sets of high angle plyo pushups
Dive bombed down, letting go of bar and 3 inches above the chest
About 50-55% of (15%BW+1RM)
Rotation 1) 135lbs x3
Rotation 2) 145lbs x3
Rotation 3) 145lbs x3
Rotation 4) 145lbs x3
Rotation 5) 145lbs x3
Rotation 6) 145lbs x3
I was able to do a lot more sets than last time, I guess because of the lighter weight, but I need to stay on the lighter range for now. Form is better, but still not reversing as high as I want. Guess my reactive strength isn't so great on these. I notice that on every set the 3rd rep is reverse much lower, I guess that would be considered fatigue dropoff?
Reactive speed 45 degree Chest Supported T-Bar Row - Parallel grip
I explode up, release the grip near the top and recatch halfway down, reversed just before full extension
About 70% of (15%BW+1RM)
Rotation 1) Bar+110lbs x 3 +10lbs
Rotation 2) Bar+110lbs x 3
Rotation 3) Bar+110lbs x 3
Rotation 4) Bar+110lbs x 3 --> felt slower
Still pretty easy, I'll go up 5lbs next time I do these
Cuff Stuff
Rest - 2mins between each side
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 3kg x 10, 7kg x7
1) 25lbs x 11 new PR!! +2reps
2) 22lbs x 7
Dropped off real fast though, probbaly due to the shorter rest periods
I was supposed to do this workout a few days ago, but I kept putting it off and then planned to do it yesterday, but I've been so beat up from lack of sleep, poor diet and my part-time job, that I out it off till today.
It's been 2 weeks since I last did this workout, and over a week since I last did upper body. I'm not much stronger, but I'm just glad I haven't lost any strength!
Pretty good workout with all things considered. I used a shorter rest interval today between each exercise in the rotation 2mins, down from 3mins, and considering that this was Fatigue Toleration workout with a 10% dropoff margin, it was pretty short compared to normal. I trimmed off 30-40mins off my usual time, and I was still able to crank out a large volume of sets.
I actually like it much better like this. I don't get "cold" or lose the groove by the time I get back to each exercise and I don't feel all that beat up actually compared to the way I normally feel.
Bodyweight at gym - 222lbs
Workout time - Just under 2 hours
Workout rating - 8/10
Rotating sets between each exercise, 1 min between each during warmups and earlier sets and then 2mins for the work sets
14 inch grip Bench - no arch or leg drive
Warmups - Pushups against leg press seat x10, 45x8+5OI, 95x8, 95x1+5OI, 135x5, 135x1+5OI, 185x5, 185x1+5OI, 225x2
Rotation 1) 255lbs x 4.5
90% of (15%BW+Session Max) dropoff
Rotation 2) 225lbs x 5
Rotation 3) 225lbs x 5
Rotation 4) 225lbs x 5
Rotation 5) 225lbs x 5
Rotation 6) 225lbs x 3.5
Only a tiny bit stronger, was able to get the 5th rep up higher, but it's been 2 weeks since the last time I benched at all, so not too bad.
Warmup was pretty crappy though.
I was able to get the same set count last session with 240lbs, but with sets of 4 reps though and 3 min rests. I was actually close to failure on every work set, but still managed to do 5 in total.
45 degree Chest Supported T-Bar Row - Parallel grip
Warmups - explosive - 45lbs 3x5, 70x5, 90x5, 115x4
135lbs 2x1
Assuming bar weighs 20lbs
Rotation 1) Bar+165lbs x 4.75 new PR!! +10lbs -0.25 rep
90% of (15%BW+Session Max) dropoff
Rotation 2) Bar+142.5lbs x 5
Rotation 3) Bar+142.5lbs x 5
Rotation 4) Bar+142.5lbs x 5
Rotation 5) Bar+142.5lbs x 4.5
Reactive Speed 14 inch grip Bench
warmups - a few sets of high angle plyo pushups
Dive bombed down, letting go of bar and 3 inches above the chest
About 50-55% of (15%BW+1RM)
Rotation 1) 135lbs x3
Rotation 2) 145lbs x3
Rotation 3) 145lbs x3
Rotation 4) 145lbs x3
Rotation 5) 145lbs x3
Rotation 6) 145lbs x3
I was able to do a lot more sets than last time, I guess because of the lighter weight, but I need to stay on the lighter range for now. Form is better, but still not reversing as high as I want. Guess my reactive strength isn't so great on these. I notice that on every set the 3rd rep is reverse much lower, I guess that would be considered fatigue dropoff?
Reactive speed 45 degree Chest Supported T-Bar Row - Parallel grip
I explode up, release the grip near the top and recatch halfway down, reversed just before full extension
About 70% of (15%BW+1RM)
Rotation 1) Bar+110lbs x 3 +10lbs
Rotation 2) Bar+110lbs x 3
Rotation 3) Bar+110lbs x 3
Rotation 4) Bar+110lbs x 3 --> felt slower
Still pretty easy, I'll go up 5lbs next time I do these
Cuff Stuff
Rest - 2mins between each side
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 3kg x 10, 7kg x7
1) 25lbs x 11 new PR!! +2reps
2) 22lbs x 7
Dropped off real fast though, probbaly due to the shorter rest periods
coolcolj
New member
Right click on link and save first to avoid errors
Reactive bench sets from today
http://www.members.optushome.com.au...chGripBench_ReactiveSpeed_145lbs_27Sept04.mpg
Reactive bench sets from today
http://www.members.optushome.com.au...chGripBench_ReactiveSpeed_145lbs_27Sept04.mpg
coolcolj
New member
I weighed 215lbs this morning straight out bed in t-shirt and shorts. Lightest so far in the last 6 months, but some of it is low water weight though.
Waist measured 38 1/8 inches, so that's almost an inch down from 2 months ago since I started leaning out. So its slowly going down
Plus I'm actually getting stronger so that's good too.
I went to bed at 8pm last night and woke up at around 4am, that's a nice 8 hour sleep! I feel good too, might ever do my lower session today.
I just feel better going to bed earlier, might have to make that habit from now on.
Although sometimes that isn't always possible
Waist measured 38 1/8 inches, so that's almost an inch down from 2 months ago since I started leaning out. So its slowly going down
Plus I'm actually getting stronger so that's good too.
I went to bed at 8pm last night and woke up at around 4am, that's a nice 8 hour sleep! I feel good too, might ever do my lower session today.
I just feel better going to bed earlier, might have to make that habit from now on.
Although sometimes that isn't always possible
coolcolj
New member
Tuesday 28th September - Cycle 2 Get Lean+Maintain Strength - Week 9 - Day 2 - Lower FATIGUE TOLERATION - Microcycle 2 - workout 5
This is the first time I have been able to to do 2 Fatigue Toleration workouts back to back - upper yesterday and lower today, and still get PRs on the 2nd workout. The 8 hour sleep I had last night definitely helps...make me wonder how much better my gains would be if I increased my average sleep count from 6 hours to 8 hours.....!!
Interestingly enough, my upper body isn't that sore from yesterday's high volume workout.
Lowered the rest time to 2 mins between each exercise but still a long workout.
Bodyweight at the gym - 219lbs
Workout Rating - 8/10
Workout time - 2.5 hours or so
Warmup
1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
3) Alttitude drops - did some drops from 6 and 12 inches in between the warmup sets of the main lifts
4) Power Snatches - did these in rotation with the squat warmup sets
A few sets of stuff with the bar to warmup
2 Hip Snatches + Overhead squat - 89lbs
PowerSnatch + Hip Snatch + Overhead squat - 99lbs, 109lbs (dumped the overheadsquat) , 119lbs, 129lbs
139lbs New PR!!
first time doing Hip Snatches - basicly a high hang powersnatch but with the bar held in the hip crease and dipping down like a jump. ALthough somtimes the bar slipped down to mid thigh - need to hold the bar with a wider grip.
Much harder than normal hang powersnatches, but more reactive, 139lbs is a PR by default.
Also knees caving in on Overheadsquats with heavier weights - still can't really do em properly...
Rotating between each exercise
rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.
SplitSquat Alttitude Drops - in Olyshoes
Warmup sets - some drops (2 each side) off 3, and 6 inches, a few single drops off 12inches
Did a 2 armed Vertical jump with closed fist just before each set to measure fatigue based on jump height
3 drops each side, alternating - landing with heels off the floor - reacting into a standing position out of the drop
Rotation 2) 18inches x6 - VJ closed fist 2 inches below raised ceiling
Rotation 3) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 4) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 5) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling --> right ankle buckling on splirsquat drops
VJ lower than normal due to the squats and deadlifts, but still didn't drop lower as the workout progressed though.
I went up 6inches to 18, and keep my heels off the floor. My body seems less confident dropping down on the right side, and my right ankle started to buckle on the last set. It's weaker due to a really bad ankle sprain I had before, and it's ROM is much lower than my left ankle, plus its full of scar tissue
Need to strengthen it, might go back to 12inches for a while.
Full Oly Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 255lbs - Bar x8, 95lbs x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1
Rotation 1) 365lbs x 2 New PR!! +1 rep
90% of (85%BW+Session max) dropoff
Rotation 2) 315lbs x 2
Rotation 3) 315lbs x 2
Rotation 4) 315lbs x 2
Rotation 5) 315lbs x 2
Rotation 6) 315lbs x 2
Rotation 7) 315lbs x 2
Rotation 8) 315lbs x 1
Finally doubled my 1RM from the start of the year! Form was a bit iffy, but I have squatted at all in 2 weeks.
Was surprised I could do so many sets with the shorter rest periods
Reactive Speed Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position
About 67% of (85%BW+1RM)
Rotation 2) 195lbs x3
Rotation 3) 195lbs x3
Rotation 4) 195lbs x3
Rotation 5) 195lbs x3 --> much slower reversal
Up 10lbs from last session, felt somewhat hard, will stay here.
Dropping the weights down from the heavier sets was a pain! Arms where getting an extra workout..
Clean Deadlift - RAW - HookGrip in Olyshoes
Warmup sets - 175lbs x2, 243x2, 293x 2, 353x1
All lowered under control RDL style to the floor
Rotation 1) 403lbs x 3 New PR!! + 1rep +50lbs
90% of (55%BW+Session max) dropoff
Rotation 2) 353lbs x 3
Rotation 3) 353lbs x 3
Rotation 4) 353lbs x 3
Rotation 5) 353lbs x 2
The last I tripled on this, back at the start of the year, I was using 353lbs, so I have gotten much stronger since then.
Grip was solid in every set and I haven't done any gripper work in ages! I suspect the reactive rows and the super duper chalk ball I have now helps
This new chalk I got from an online rock climbing shop is aweaome, it filled to the brim with quality chalk.
I was getting some dumbfounded looks while doing these
CoolDown and ISO stretches
Reverse hypers
BWx1
lay overed a swissball to strecth out the spinal erectors
This is the first time I have been able to to do 2 Fatigue Toleration workouts back to back - upper yesterday and lower today, and still get PRs on the 2nd workout. The 8 hour sleep I had last night definitely helps...make me wonder how much better my gains would be if I increased my average sleep count from 6 hours to 8 hours.....!!
Interestingly enough, my upper body isn't that sore from yesterday's high volume workout.
Lowered the rest time to 2 mins between each exercise but still a long workout.
Bodyweight at the gym - 219lbs
Workout Rating - 8/10
Workout time - 2.5 hours or so
Warmup
1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
3) Alttitude drops - did some drops from 6 and 12 inches in between the warmup sets of the main lifts
4) Power Snatches - did these in rotation with the squat warmup sets
A few sets of stuff with the bar to warmup
2 Hip Snatches + Overhead squat - 89lbs
PowerSnatch + Hip Snatch + Overhead squat - 99lbs, 109lbs (dumped the overheadsquat) , 119lbs, 129lbs
139lbs New PR!!
first time doing Hip Snatches - basicly a high hang powersnatch but with the bar held in the hip crease and dipping down like a jump. ALthough somtimes the bar slipped down to mid thigh - need to hold the bar with a wider grip.
Much harder than normal hang powersnatches, but more reactive, 139lbs is a PR by default.
Also knees caving in on Overheadsquats with heavier weights - still can't really do em properly...
Rotating between each exercise
rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.
SplitSquat Alttitude Drops - in Olyshoes
Warmup sets - some drops (2 each side) off 3, and 6 inches, a few single drops off 12inches
Did a 2 armed Vertical jump with closed fist just before each set to measure fatigue based on jump height
3 drops each side, alternating - landing with heels off the floor - reacting into a standing position out of the drop
Rotation 2) 18inches x6 - VJ closed fist 2 inches below raised ceiling
Rotation 3) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 4) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling
Rotation 5) 18inches x6 - VJ closed fist 1.5 inches below raised ceiling --> right ankle buckling on splirsquat drops
VJ lower than normal due to the squats and deadlifts, but still didn't drop lower as the workout progressed though.
I went up 6inches to 18, and keep my heels off the floor. My body seems less confident dropping down on the right side, and my right ankle started to buckle on the last set. It's weaker due to a really bad ankle sprain I had before, and it's ROM is much lower than my left ankle, plus its full of scar tissue
Need to strengthen it, might go back to 12inches for a while.
Full Oly Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 255lbs - Bar x8, 95lbs x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
FrontSquats - Bar x5, 95x5, 135x5, 185x3, 225x2, 255x1
Rotation 1) 365lbs x 2 New PR!! +1 rep
90% of (85%BW+Session max) dropoff
Rotation 2) 315lbs x 2
Rotation 3) 315lbs x 2
Rotation 4) 315lbs x 2
Rotation 5) 315lbs x 2
Rotation 6) 315lbs x 2
Rotation 7) 315lbs x 2
Rotation 8) 315lbs x 1
Finally doubled my 1RM from the start of the year! Form was a bit iffy, but I have squatted at all in 2 weeks.
Was surprised I could do so many sets with the shorter rest periods
Reactive Speed Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position
About 67% of (85%BW+1RM)
Rotation 2) 195lbs x3
Rotation 3) 195lbs x3
Rotation 4) 195lbs x3
Rotation 5) 195lbs x3 --> much slower reversal
Up 10lbs from last session, felt somewhat hard, will stay here.
Dropping the weights down from the heavier sets was a pain! Arms where getting an extra workout..
Clean Deadlift - RAW - HookGrip in Olyshoes
Warmup sets - 175lbs x2, 243x2, 293x 2, 353x1
All lowered under control RDL style to the floor
Rotation 1) 403lbs x 3 New PR!! + 1rep +50lbs
90% of (55%BW+Session max) dropoff
Rotation 2) 353lbs x 3
Rotation 3) 353lbs x 3
Rotation 4) 353lbs x 3
Rotation 5) 353lbs x 2
The last I tripled on this, back at the start of the year, I was using 353lbs, so I have gotten much stronger since then.
Grip was solid in every set and I haven't done any gripper work in ages! I suspect the reactive rows and the super duper chalk ball I have now helps
This new chalk I got from an online rock climbing shop is aweaome, it filled to the brim with quality chalk.
I was getting some dumbfounded looks while doing these
CoolDown and ISO stretches
Reverse hypers
BWx1
lay overed a swissball to strecth out the spinal erectors
coolcolj
New member
Clips from today
Right click on link and save first to avoid errors
FullSquat PR 365lbs x2
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquatPR_365x2_28Sept04.mpg
Clean Deadlift PR - lowered RDL style - 403lbs x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanDeadliftPR_403x3_28Sept04.mpg
Power and Hip Snatch complex - 109 and 139lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Power_HipSnatchComplex_109_139_28Sept04.mpg
Split Squat alttitude drop off 18inches - heels off ground, reacting back into a stand
http://www.members.optushome.com.au...litSquatAlttitudeDrops_18inch_x6_28Sept04.mpg
Right click on link and save first to avoid errors
FullSquat PR 365lbs x2
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquatPR_365x2_28Sept04.mpg
Clean Deadlift PR - lowered RDL style - 403lbs x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanDeadliftPR_403x3_28Sept04.mpg
Power and Hip Snatch complex - 109 and 139lbs
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Power_HipSnatchComplex_109_139_28Sept04.mpg
Split Squat alttitude drop off 18inches - heels off ground, reacting back into a stand
http://www.members.optushome.com.au...litSquatAlttitudeDrops_18inch_x6_28Sept04.mpg
coolcolj
New member
one thing that is apparent to me now is the amount of postworkout soreness is way less since I shorterned the rest periods between each exercise in rotation from 3 to 2mins!
In the last 2 workouts, I haven't done any of these exercises in 2 weeks, and the heavy loads plus high volume normally means excessive soreness. Yet I don't really feel all that sore relatively speaking.
Hmm I wonder why, maybe the faster pace helps keep the muscles warmer and keep the blood flowing? Less tissue damage etc
In the last 2 workouts, I haven't done any of these exercises in 2 weeks, and the heavy loads plus high volume normally means excessive soreness. Yet I don't really feel all that sore relatively speaking.
Hmm I wonder why, maybe the faster pace helps keep the muscles warmer and keep the blood flowing? Less tissue damage etc
Similar threads
