Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

actually the altitude drops may be higher than 32 inches. Looks closer to 40 inches

 

[coolcolj]

Thursday 14th October - Cycle 3 Get Lean + Maintain Strength - Week 11 - Day 3 - Upper 1 - Microcycle 3 - workout 3

Workout started good and ended poorly. Seems my CNS went flat towards the end or something

Bodyweight at gym - 221lbs
Workout time - 1.25 hours
Workout rating - 7.5/10

Rotating sets between each exercise, 1 to 1.5 mins between each during warmups and earlier sets and then 2 mins later on


Close Parallel Grip V-handle Pullups

Warmups - pulldown version 30kg x10, 40x6, 50x5, 60x3, 70x2, then BWx2

Moving head to either side of the bar, alternating
Rotation 1) BW(221lbs + Oly Shoes) +40lbs x 3.75 New PR!! +5lbs

96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 30lbs x 3
Rotation 3) BW + 30lbs x 3
Rotation 4) BW + 30lbs x 2.75

Felt much stonger than last week. Although last set felt horrible.

Standing Military Press - in Oly Shoes

Warmups - 45lbs x10, 70lbs x5, x3, 95lbs 2x3, 115lbs 2x3, 135x3, 155x1

Rotation 1) 170lbs x 5 New PR!!

96% of (15%BW+Session Max) dropoff
Rotation 2) 165lbs x 4.5
Rotation 3) 160lbs x 5
Rotation 4) 160lbs x 4

Last rep with 170lbs was a long hard grind. Misloaded bar on the 2nd set


Reactive 45 degree Chest Supported T-Bar Row - Parallel grip

warmups (explosive) - bar x8, 25lbs x5, 45x5, 70x5, 90x5, 120x3

I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

About 73% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+120lbs x 3
Rotation 2) Bar+120lbs x 3
Rotation 3) Bar+120lbs x 3
Rotation 4) Bar+120lbs x 3

Last 2 sets felt a lot heavier, even though bar speed was still good.

Cuff Stuff

Rest - 2 between each side

Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 9, 15lbs x6

1) 25lbs x 14 new PR!! +1rep

Wasn't feeling to good so ended it after the first set

 

[HP_816]

impressive stuff ccj.. i too am climbing my way up to bw standing military press. 170 for 5 is impressive...my 1rm max is 170(maybe its 175 now..) it felt like a ton of bricks...lol. but anyways do you ever do presses seated..and what would you say are the advantages and disadvatages of both? im under the belief that standing is much harder than seated.

 

[coolcolj]

impressive stuff ccj.. i too am climbing my way up to bw standing military press. 170 for 5 is impressive...my 1rm max is 170(maybe its 175 now..) it felt like a ton of bricks...lol. but anyways do you ever do presses seated..and what would you say are the advantages and disadvatages of both? im under the belief that standing is much harder than seated.

My 1RM isn't much higher than yours, probbaly about 195lbs. I ahve doen 185x2, but the 2nd rep was a mega grind
My press is progressing oh so slowly. I need more speed on it, I can grind it good now.

Never have done em seated. From what i see, seated is a lot easier. People seem to use much more weight/reps. The core, stability and technique isn't as much an issue with the seated version.

 

[Tagio]

outdoor workout looked fun! you look stronger and leaner than i remember. your progress is alway gradual but it never stops! the altitude was definitely higher than 32 also. looks like you absorbed it easily and the slipping and stuff was just form issues or you naturally bouncing back fromt the impact.

 

[coolcolj]

I still have so much bodyfat to lose its not funny - clips can be misleading

 

[d-dub]

always making progess on lifts, nice job.

Im reading some of DB's stuff at the moment - my head hurts

 

[coolcolj]

Sunday 17th October - Cycle 2 Get Lean+Maintain Strength - Week 12 - Day 1 - Lower 1 - Microcycle 3 - workout 3

Workout was productive, but I felt like crap during it.
Two guys were using the powerrack so I did olys by themselves to start with.
Which made the workout longer than it should have. Damn tiring workout!

One good thing from this session was the fact its been 10 days since I last squatted in any shape or form. Yet the fullsquats I did during the warmup were fast and felt "light". Even 285lbs felt easy. If I can get 315lbs to feel like 285lbs did today that would be real nice. Reactivity and explosive strength is obviously climbing. Hopefully this means I'll be able to nail something over 405lbs shortly

I haven't done any static stretching in for a while now, post or pre workout. Occasionally I do some ISO stretched holds post workout, but haven't so recently for lower body, but my flexibility is better than ever.

Bodyweight at the gym - 221lbs
Workout Rating - 7/10
Workout time - 1.75 hours

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 -

A few sets of stuff with the bar to warmup

PowerClean + HighHang SquatClean + 2 PowerJerks - 89lbs x 2sets, 109lbs x 2sets
PowerClean + HighHang SquatClean + PowerJerk - 155lbs x 2sets, 175lbs x 2sets

Olys felt like crappy today


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 255lbs - 135x3, 185x3, 225x3, 255x1, 285x1
FrontSquats - 135x1+2sec ISO, 185x1+2sec ISO, 225x1 +sec ISO, 255x1+2sec ISO

Squat down and up into ISO hold at sticking point
Rotation 1) 285lbs x 7secs New PR!! +10lbs +1sec

Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 265lbs x 5sec ISO + squat up
Rotation 3) 265lbs x 5sec ISO + squat up
Rotation 4) 265lbs x 5sec ISO + squat up
Rotation 5) 265lbs x 5sec ISO + squat up

I am approaching my old 1RM from a few weeks back of 305lbs. Hopefully this increased strain ability from these combined with my gains in reactivity and explosivness will allow me to nail 315+lbs.
The worksets with 265lbs were damn heavy and hard! Decided to call it a day after the 5th set


Reactive Back Squats

Reactive style - I dive bomb down and pull my feet a little, reversing at the 90 degree position

Vertical jump done after each set to measure fatigue

About 72-73% of (85%BW+1RM)
Rotation 1) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 2) 235lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 3) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 4) 225lbs x3 - closed fist 2 handed VJ 2 inches below raised ceiling

I did one vertical jump (2 handed with closed fists) before starting the first set, 2mins after doing the 285lb ISO frontsquat, and got fists an inch above the raised ceiling. Equal to my personal best, but the catch is I did it after the frontsquat ISO, and it felt springy like never before. This is a good sign

tried 235lbs up 10lbs from last week, and it was probbaly too heavy. Went back to 225lbs in the latter sets


Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 205lbs x3sec ISO, 243x3sec ISO, 273x3sec ISO

Pulled up an inch off the floor and held for time
Rotation 1) 303lbs x 12 secs New PR!! +10lbs +4secs
Rotation 2) 313lbs x 6 secs New PR!! +20lbs

96%of (50%BW+Session max) dropoff
Rotation 2) 293lbs x 6 secs
Rotation 3) 293lbs x 4 secs

Hands and grip is still the weak link, but nice improvement from last session. hands were hurting bad on the last set. Will need to bring it up if I ever hope to snatch grip deadlift over 400lbs

 

[coolcolj]

clips from today

Right click on link and save first to avoid errors

Frontquat ISO 285lbs x 7secs, ISO paused frontsquat with 265lbs
http://www.members.optushome.com.au/blitzf...265_17Oct04.mpg

first 2 set of reactive squats with 235lbs
http://www.members.optushome.com.au/blitzf...5x3_17Oct04.mpg

 

[Tagio]

impressive front squat holds. look really stable! i should add these as my upper back frequently loses its position on heavy clean recoveries. the static work would really toughen it up.
reacitve squats look fun!! i have to try them too