Please Scroll Down to See Forums Below
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Thursday 7th October - Cycle 2 Get Lean+Maintain Strength - Week 10 - Day 3 - Lower 1 - Microcycle 3 - workout 1
Pretty good workout today, but still not as fresh as I would like.
All the warmupsquats up to 245lbs were nice and fast. Even 275lbs didn't feel too bad either
Bodyweight at the gym - ?
Workout Rating - 8/10
Workout time - ?
Warmup
1) Twisting Back Extensions - BWx6 normal, and 4 twisted to each alternating sides.
2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched
4) Olys - did these in rotation with the squat warmup sets
A few sets of stuff with the bar to warmup
PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs, 109lbs
SquatClean + 2 PowerJerks - 119lbs
PowerClean + HighHang SquatClean + PowerJerks - 155lbs, 175lbs, 195lbs, 205lbs
PowerClean - 243lbs New PR!!
Powerclean - 253lbs --> MISS - HighPulled
That's the biggest jump I've even done on olys, from 205lbs to 243lbs, but I nailed it. I didn't think too much about it this time, just grabbed it, and then then the next thing I know it's on my shoulder - all reflex like.
Arms were quite bent, but in any case it was decent, and considering all the grap I did before with pretty low rest times. I actually fullsquatted 275lbs a minute before doing it. Next goal 263lbs
Powerjerks were really crappy today, no speed or power. A bit rusty on em. But lockout support felt much stronger than it has in a while
Rotating between each exercise
rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.
CleanGrip Front Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 245lbs - Bar 2x8, 95lbs x5, 135x3, 185x3, 225x3, 245x1, 275x1
FrontSquats - Bar x5, 95x5+2sec ISO, 135x3+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 245x1+2sec ISO
Squat down and up into ISO hold at sticking point
Rotation 1) 275lbs x 6secs New PR!! +20lbs
Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 255lbs x 5sec ISO + squat up
Rotation 3) 255lbs x 5sec ISO + squat up
Rotation 4) 255lbs x 5sec ISO + squat up
Rotation 5) 255lbs x 3sec ISO
These went better than I expected. The last time I did these I could only hold 255lbs. Pretty hard though. Hopefully I can get up to 315lbs for an 8sec hold.
Reactive Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position
About 72% of (85%BW+1RM)
Rotation 1) 225lbs x3
Rotation 2) 255lbs x3 ---> did 255lbs by mistake, slow!
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 ---< slightly harder
Pretty good on these today. I left 255lbs loaded on the bar fron the frontsquats by mistake on the 2nd set - and I was wonfering why it was so much slower to reverse! LOL I actually did them Ok but will be while before I am able to use thsi weight properly.
Snatch Grip Deadlift - RAW - HookGrip in Olyshoes
Warmup sets - 243x5sec ISO
Pulled up an inch off the floor and held for time
Rotation 1) 293lbs x 8secs --> grip slip
96%of (55%BW+Session max) dropoff
Rotation 2) 273lbs x 8secs
Rotation 3) 273lbs x 8secs
Rotation 4) 273lbs x 6secs
I have widened my grip 1.5 inches on each side, and that kills my grip strength! Will have to get back on the Ivanko SuperGripper to get it back to par. Bar was trying to rip my hands!
Pretty good workout today, but still not as fresh as I would like.
All the warmupsquats up to 245lbs were nice and fast. Even 275lbs didn't feel too bad either
Bodyweight at the gym - ?
Workout Rating - 8/10
Workout time - ?
Warmup
1) Twisting Back Extensions - BWx6 normal, and 4 twisted to each alternating sides.
2) Incline situps x6 + 4 with Russian twists to each side at the top - arms held outstretched
4) Olys - did these in rotation with the squat warmup sets
A few sets of stuff with the bar to warmup
PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs, 109lbs
SquatClean + 2 PowerJerks - 119lbs
PowerClean + HighHang SquatClean + PowerJerks - 155lbs, 175lbs, 195lbs, 205lbs
PowerClean - 243lbs New PR!!
Powerclean - 253lbs --> MISS - HighPulled
That's the biggest jump I've even done on olys, from 205lbs to 243lbs, but I nailed it. I didn't think too much about it this time, just grabbed it, and then then the next thing I know it's on my shoulder - all reflex like.
Arms were quite bent, but in any case it was decent, and considering all the grap I did before with pretty low rest times. I actually fullsquatted 275lbs a minute before doing it. Next goal 263lbs
Powerjerks were really crappy today, no speed or power. A bit rusty on em. But lockout support felt much stronger than it has in a while
Rotating between each exercise
rest - 1-1.5 mins for warmups. 2 mins between each exercise after warmups.
CleanGrip Front Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 245lbs - Bar 2x8, 95lbs x5, 135x3, 185x3, 225x3, 245x1, 275x1
FrontSquats - Bar x5, 95x5+2sec ISO, 135x3+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 245x1+2sec ISO
Squat down and up into ISO hold at sticking point
Rotation 1) 275lbs x 6secs New PR!! +20lbs
Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 255lbs x 5sec ISO + squat up
Rotation 3) 255lbs x 5sec ISO + squat up
Rotation 4) 255lbs x 5sec ISO + squat up
Rotation 5) 255lbs x 3sec ISO
These went better than I expected. The last time I did these I could only hold 255lbs. Pretty hard though. Hopefully I can get up to 315lbs for an 8sec hold.
Reactive Back Squats
Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position
About 72% of (85%BW+1RM)
Rotation 1) 225lbs x3
Rotation 2) 255lbs x3 ---> did 255lbs by mistake, slow!
Rotation 3) 225lbs x3
Rotation 4) 225lbs x3 ---< slightly harder
Pretty good on these today. I left 255lbs loaded on the bar fron the frontsquats by mistake on the 2nd set - and I was wonfering why it was so much slower to reverse! LOL I actually did them Ok but will be while before I am able to use thsi weight properly.
Snatch Grip Deadlift - RAW - HookGrip in Olyshoes
Warmup sets - 243x5sec ISO
Pulled up an inch off the floor and held for time
Rotation 1) 293lbs x 8secs --> grip slip
96%of (55%BW+Session max) dropoff
Rotation 2) 273lbs x 8secs
Rotation 3) 273lbs x 8secs
Rotation 4) 273lbs x 6secs
I have widened my grip 1.5 inches on each side, and that kills my grip strength! Will have to get back on the Ivanko SuperGripper to get it back to par. Bar was trying to rip my hands!
coolcolj
New member
clips from today
Right click on link and save first to avoid errors
Frontquat ISO 275lbs x 6secs, ISO paused frontsquat with 255lbs
http://www.members.optushome.com.au...tSquatISO-PR_275x6sec_ISOPaused255_7Oct04.mpg
Powerclean PR -243lbs x 1, Clean+PowerJerk complex with 205lbs
http://www.members.optushome.com.au...leanPR_243x1_205Clean+PJerkComplex_7Oct04.mpg
1st set of reactive squats with 225lbs
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_ReactiveSquat_225x3_7Oct04.mpg
Snatchgrip deadlift ISO - 293lbs x 8secs. Upperback looks really roudned, but I think that's just the shape of my back, not sure. Because when I standing staright up, I have the same curve in my upperback, could be just muscle
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_SnatchGripDeadliftISO_293x8secs_7Oct04.mpg
Right click on link and save first to avoid errors
Frontquat ISO 275lbs x 6secs, ISO paused frontsquat with 255lbs
http://www.members.optushome.com.au...tSquatISO-PR_275x6sec_ISOPaused255_7Oct04.mpg
Powerclean PR -243lbs x 1, Clean+PowerJerk complex with 205lbs
http://www.members.optushome.com.au...leanPR_243x1_205Clean+PJerkComplex_7Oct04.mpg
1st set of reactive squats with 225lbs
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_ReactiveSquat_225x3_7Oct04.mpg
Snatchgrip deadlift ISO - 293lbs x 8secs. Upperback looks really roudned, but I think that's just the shape of my back, not sure. Because when I standing staright up, I have the same curve in my upperback, could be just muscle
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_SnatchGripDeadliftISO_293x8secs_7Oct04.mpg
coolcolj
New member
Wednesday 10th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 1 - Upper 2 - Microcycle 3 - workout 2
Even though I didn't get much sleep last night, the 45min nap I took did freshen me nicely And I had a nice productive workout. The Taptester result of 18 in 2 secs backs that up too I guess
Bodyweight at gym - 220lbs
Workout time - ?
Workout rating - 8.5/10
Rotating Sets between each exercise
Resting 30secs to 1min on warmup sets and then 2 mins between each exercise
14 inch Grip bench - no arch or leg drive
Warmups (explosive) - Barx15, 3x3, 95lbs 2x8, 135lbs 2x3+2sec ISO, 165lbs 2x3+2sec ISO, 195x3, 225x3
Explosive - down fast, reversed an inch above the chest,r max concentric speed
About 70% of (15%BW+1RM)
Rotation 1) 195lbs x3 + 30 sec ISO
96% of (15%BW+Session Max) dropoff
Rotation 2) 185lbs x3 + 30 sec ISO
Rotation 3) 185lbs x4 + 18 sec ISO
In the past I used to concentrate more on pushing the bar hard and fast rather than see how quickly I could do 3 reps when doing "speed" benches.
The former worked well, the later does nothing for me, all it does it teach you to generate and release tension fast, rather than generating force fast and keeping it going. So I am going back to that. I might try throwing the bar off my hands to make sure I push the bar hard and keep it sustained all the way through next time.
Felt good today. Although I did hold the first set's ISO a but too low. Felt like 195lbs maybe too light. ISOs fried my pecs!
Standing Dumbell Curls
Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5
Rotation 1) 50lbs x 5
Rotation 2) 50lbs x 3.5
been a while since I did these
30 degree Dumbell Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5
Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 4
been a while since I did these as well
Dumbell Bent Over Lateral Raise
Warmups - 3kg 3x5, 3kg x5OI
Rotation 1) 5kg x 26 Oscillatory Isometrics -->set time around 30secs
Rotation 2) 5kg x 23 Oscillatory Isometrics
Rotation 3) 5kg x 19 Oscillatory Isometrics
fries my mid back quite a bit
ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1min
Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min
Dumbell 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 1min
Shoulder Dislocates pec stretch with wooden staff
Even though I didn't get much sleep last night, the 45min nap I took did freshen me nicely And I had a nice productive workout. The Taptester result of 18 in 2 secs backs that up too I guess
Bodyweight at gym - 220lbs
Workout time - ?
Workout rating - 8.5/10
Rotating Sets between each exercise
Resting 30secs to 1min on warmup sets and then 2 mins between each exercise
14 inch Grip bench - no arch or leg drive
Warmups (explosive) - Barx15, 3x3, 95lbs 2x8, 135lbs 2x3+2sec ISO, 165lbs 2x3+2sec ISO, 195x3, 225x3
Explosive - down fast, reversed an inch above the chest,r max concentric speed
About 70% of (15%BW+1RM)
Rotation 1) 195lbs x3 + 30 sec ISO
96% of (15%BW+Session Max) dropoff
Rotation 2) 185lbs x3 + 30 sec ISO
Rotation 3) 185lbs x4 + 18 sec ISO
In the past I used to concentrate more on pushing the bar hard and fast rather than see how quickly I could do 3 reps when doing "speed" benches.
The former worked well, the later does nothing for me, all it does it teach you to generate and release tension fast, rather than generating force fast and keeping it going. So I am going back to that. I might try throwing the bar off my hands to make sure I push the bar hard and keep it sustained all the way through next time.
Felt good today. Although I did hold the first set's ISO a but too low. Felt like 195lbs maybe too light. ISOs fried my pecs!
Standing Dumbell Curls
Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5
Rotation 1) 50lbs x 5
Rotation 2) 50lbs x 3.5
been a while since I did these
30 degree Dumbell Decline Tricep Extensions - Parallel Grip
Warmups - 4kgx8, 15lbs x5, 25x5, 35x5, 40x5
Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 4
been a while since I did these as well
Dumbell Bent Over Lateral Raise
Warmups - 3kg 3x5, 3kg x5OI
Rotation 1) 5kg x 26 Oscillatory Isometrics -->set time around 30secs
Rotation 2) 5kg x 23 Oscillatory Isometrics
Rotation 3) 5kg x 19 Oscillatory Isometrics
fries my mid back quite a bit
ISO Stretches - EQI
Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1min
Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min
Dumbell 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 1min
Shoulder Dislocates pec stretch with wooden staff
coolcolj
New member
Bench clips from today
Right click on link and save first to avoid errors
3 sets of 3 Explosive 14inch grip benches + ISO to failure with 195lbs and 185lbs
http://www.members.optushome.com.au...hGripExplosiveBench_195_185x3+ISO_10Oct04.mpg
Right click on link and save first to avoid errors
3 sets of 3 Explosive 14inch grip benches + ISO to failure with 195lbs and 185lbs
http://www.members.optushome.com.au...hGripExplosiveBench_195_185x3+ISO_10Oct04.mpg
coolcolj
New member
Tuesday 12th October - Cycle 2 Get Lean+Maintain Strength - Week 11 - Day 2 - Lower 2 + Sprints - Microcycle 3
Really warm day today, 32 degrees (actually tommorrow is supposed to be 34!). But it didn't feel to bad after I got into the workout
I took a nap before the workout, as the warm weather was making me feel tired. And it turned out great. Excellent workout at the park down the road from home!
If today's style of workout doesn't help me leanup, nothing will!
I did one rotation to many I think, but the volume of work surprsied me a bit. Didn't think I'd get this far. So I guess the gym work has helped my work capacity.
Achilles tendon, posterior chain and legs are feeling now. I think I will be fairly sore tommorrow....
Bodyweight at gym - 220lbs
Workout time - 20min warmup + 1.25 hours
Workout rating - 9/10
Warmup
20min warmup
Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.
I did 3 rotations of each building up in intensity
Rotating between each exercise - 2 to 2.5mins rest between each
2 handed Vertical Jump
I do these just before the depth jumps to measure fatigue
Rotation 1) 2 knuckles over roof
Rotation 2) fingers knicked the roof
Rotation 3) 1 knuckle over roof
Rotation 4) 2 knuckles over roof at a higher part
Rotation 5) 2 knuckles over roof at a higher part
Rotation 6) 1 inch below roof at a higher part
there is this roof cover over the concrete area at the park. I went to the highest part during the workout and surprised that I could get it.
Interesting that it went higher and then dropped suddenly. I have a baseline now. Hopefully in the next few months I can get both wrists over the roofing edge
Altitude Drops - landing with heels off the floor
Rotation 1) 32inches x 5 --> dropped to far from wall, kept sliding forward
Rotation 2) 32inches x 5
Rotation 3) 32inches x 5
Rotation 4) 32inches x 5
Rotation 5) 32inches x 5 ---> dropped much lower on landing
This is the pretty high. But They felt fine. The dirt is kinda slopped a bit, and slippery, so I will have to bring a mat next time. Did my best to keep my heels off the ground when landing, but sometimes I slipped forward.
Kept bouncing forward on the first set, but later ones were better.
Also seem to landed hunched over, need to fix that.
Reflexive Firing 2 legged Hops on a 5 inch step in 20seconds
Rotation 1) lost count
Rotation 2) 26 hops in 20secs
Rotation 3) 29 hops in 20secs
Rotation 4) 29 hops in 20secs --> could have had 30, but lost balance
Rotation 5) 28 hops in 20secs --> felt tired
Intitally I planned to do the single leg version, but these were a lot harder than I expected. I felt like a lumbering fool!
So I did the 2 legged version isntead. And these were hard as is, but I started to get better, and relax into the movement and let it flow, instead of muscling it. I was getting faster each set, but sometimes lost balance which hurt the rep count.
Used a countdown timer to set the alarm off at 20secs.
Maximum Accleration Sprints on toes - whole width of park
From standing start
Rotation 1) 15.5+ secs
Rotation 2) 14.5 secs
Rotation 3) 15.2 secs --> feeling much harder
Not sure on the distance, but it was quite long. Around 100+m
Form was better on 2nd run, the RFI hops seem to help me here. I was surprised I could maintain my speed/form all the way through, and my spinal erector didn't tighten up.
Had to run with a stopwatch in my hand which isn't ideal but tehre is no other way I can get timed.
Speed and form is work in progress, its been a 1+ years since I sprinted at full speed
Really warm day today, 32 degrees (actually tommorrow is supposed to be 34!). But it didn't feel to bad after I got into the workout
I took a nap before the workout, as the warm weather was making me feel tired. And it turned out great. Excellent workout at the park down the road from home!
If today's style of workout doesn't help me leanup, nothing will!
I did one rotation to many I think, but the volume of work surprsied me a bit. Didn't think I'd get this far. So I guess the gym work has helped my work capacity.
Achilles tendon, posterior chain and legs are feeling now. I think I will be fairly sore tommorrow....
Bodyweight at gym - 220lbs
Workout time - 20min warmup + 1.25 hours
Workout rating - 9/10
Warmup
20min warmup
Some altitude drops, working up in height, practised the RFI hops, and some short sprints increasing in speed.
I did 3 rotations of each building up in intensity
Rotating between each exercise - 2 to 2.5mins rest between each
2 handed Vertical Jump
I do these just before the depth jumps to measure fatigue
Rotation 1) 2 knuckles over roof
Rotation 2) fingers knicked the roof
Rotation 3) 1 knuckle over roof
Rotation 4) 2 knuckles over roof at a higher part
Rotation 5) 2 knuckles over roof at a higher part
Rotation 6) 1 inch below roof at a higher part
there is this roof cover over the concrete area at the park. I went to the highest part during the workout and surprised that I could get it.
Interesting that it went higher and then dropped suddenly. I have a baseline now. Hopefully in the next few months I can get both wrists over the roofing edge
Altitude Drops - landing with heels off the floor
Rotation 1) 32inches x 5 --> dropped to far from wall, kept sliding forward
Rotation 2) 32inches x 5
Rotation 3) 32inches x 5
Rotation 4) 32inches x 5
Rotation 5) 32inches x 5 ---> dropped much lower on landing
This is the pretty high. But They felt fine. The dirt is kinda slopped a bit, and slippery, so I will have to bring a mat next time. Did my best to keep my heels off the ground when landing, but sometimes I slipped forward.
Kept bouncing forward on the first set, but later ones were better.
Also seem to landed hunched over, need to fix that.
Reflexive Firing 2 legged Hops on a 5 inch step in 20seconds
Rotation 1) lost count
Rotation 2) 26 hops in 20secs
Rotation 3) 29 hops in 20secs
Rotation 4) 29 hops in 20secs --> could have had 30, but lost balance
Rotation 5) 28 hops in 20secs --> felt tired
Intitally I planned to do the single leg version, but these were a lot harder than I expected. I felt like a lumbering fool!
So I did the 2 legged version isntead. And these were hard as is, but I started to get better, and relax into the movement and let it flow, instead of muscling it. I was getting faster each set, but sometimes lost balance which hurt the rep count.
Used a countdown timer to set the alarm off at 20secs.
Maximum Accleration Sprints on toes - whole width of park
From standing start
Rotation 1) 15.5+ secs
Rotation 2) 14.5 secs
Rotation 3) 15.2 secs --> feeling much harder
Not sure on the distance, but it was quite long. Around 100+m
Form was better on 2nd run, the RFI hops seem to help me here. I was surprised I could maintain my speed/form all the way through, and my spinal erector didn't tighten up.
Had to run with a stopwatch in my hand which isn't ideal but tehre is no other way I can get timed.
Speed and form is work in progress, its been a 1+ years since I sprinted at full speed
coolcolj
New member
clips from today
Right click on link and save first to avoid errors
First Set of altitude drops
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_AlttitudeDrops_32inch_x5_set1_12Oct04.mpg
2 legged RFI hops - 2nd set
http://www.members.optushome.com.au...I_TwoLeggedHops_Set2_20sec_26hops_12Oct04.mpg
first 2 sets of sprints
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprints_12Oct04.mpg
Right click on link and save first to avoid errors
First Set of altitude drops
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_AlttitudeDrops_32inch_x5_set1_12Oct04.mpg
2 legged RFI hops - 2nd set
http://www.members.optushome.com.au...I_TwoLeggedHops_Set2_20sec_26hops_12Oct04.mpg
first 2 sets of sprints
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprints_12Oct04.mpg
Similar threads
