Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Good job !

You always go to failure ?

Thanks

If its a strength or rep type lift - yes, but only on the first set to find my session max. And the last set which tells me to stop the exercise for the day
So once I do the first set to establish my session max, I keep going until I fail.

Although sometimes I go to failure on every set, keeping the same weight all the way through until I lose a certain number of reps, then I call it quits. Depends on what type of capacity function I'm training.

I won't train that bodypart again directly until after 4-5 days rest. And every 4 workouts a weeks rest or every 6 workouts 2 sets of 1 weeks rest.

 

[Tagio]

congrats on the militaries, you're turning into a pressing machine

how wide is your grip?

 

[coolcolj]

congrats on the militaries, you're turning into a pressing machine

how wide is your grip?

Guess my body is more suitable for pressing more than pulling

I normally mark my thumbs off the smooth area, so about 2.5 to 3inches off the smooth. Pretty similar to my old clean and jerk grip - but I have widened my clean/jerk grip an inch on each side wider now.

If you stand up and hold the bottom position of a miltary and then squeeze your arms and shoulder blades back tight, while tucking the elbows in, then that's the optimal grip width IMO.

 

[coolcolj]

Tuesday 26th October - Cycle 2 Get Lean+Maintain Strength - Week 13 - Day 2 - Lower 1 - Microcycle 3 - workout 5

Frontsquats feeling much easier, so I have gotten stronger on em I think.

Bodyweight at the gym - 219lbs
Workout Rating - 7/10
Workout time - 1.5 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
3) Ankle Jumps - 3x15

4) Olys -

A few sets of stuff with the bar to warmup

PowerClean - 155lbs
PowerClean + PowerJerk - 155lbs
PowerClean + HighHang SquatClean + PowerJerk - 155lbs
PowerClean + HighHang SquatClean + PowerJerk - 175lbs
PowerClean + HighHang SquatClean + PowerJerk - 199lbs
SquatClean + PowerJerk - 219lbs

somebody had 25kg bumpers on the bar already so I jumped straight into that and it weighed like a ton, but then as I started to warmup it was ok.
Definitely getting better on these and the stronger frontsquat helps for sure.
Clean recovery is getting better - jerk rack and elbow lock needs much work though. I will make a run at 243 and then 263lbs soon.


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 - Bar 2x8, 95x5, 135x3, 185x3, 225x3, 255x1, 285x1, 315x1, 365x1
FrontSquats - Barx5, 95x3,135x1+2sec ISO, 185x1+2sec ISO, 225x1, 255x1

Squat down and up into ISO hold at sticking point
Rotation 1) 295lbs x 7secs New PR!! +10lbs

Squat down and up into ISO hold at sticking point, then squat up
96% of (85%BW+Session max) dropoff
Rotation 2) 275lbs x 7sec ISO + squat up
Rotation 3) 275lbs x 7sec ISO + squat up
Rotation 4) 275lbs x 7sec ISO + squat up
Rotation 5) 275lbs x MISS

Had the bar too close to my throat on the 5th set and it made me start to black out so I dumped it. Might have got it otherwise though, but it did weigh a ton. 365lbs on back squats didn't feel that easy during the warmups.

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 70% of (85%BW+1RM)
Rotation 1) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 2) 225lbs x3 - closed fist 2 handed VJ 1 inch below raised ceiling
Rotation 3) 225lbs x3 - closed fist 2 handed VJ 1.5 inch below raised ceiling

using a much narrower stance

Snatch Grip Deadlift - RAW - HookGrip in Olyshoes

Warmup sets - 3 sec ISOholds - 219lbs , 249, 264, 294

Pulled up an inch off the floor and held for time
Rotation 1) 325lbs x 7 secs New PR!! +12lbs +1sec

96%of (50%BW+Session max) dropoff
Rotation 2) 310lbs x 7 secs
Rotation 3) 310lbs x 7 secs
Rotation 4) 310lbs x 7 secs ---> close to maximal

bar partially ripped a callous on my left hand on the first attempt! Damn crappy chrome bent bars! It's always my left hand though. Just gritted through the ache and did the job.

Reactive Natural Glute Ham Raise

warmups - standing single leg curl 5plates x 9

Rotation 1) BWx5
Rotation 2) BWx5
Rotation 3) BWx5
Rotation 4) BWx5

time to fix my glute to ham strength imbalance

 

[TRUEsoldier]

Always love your jounal bro!!!

keep up the good shit

Peace

 

[coolcolj]

Always love your jounal bro!!!

keep up the good shit

Peace

thanks

 

[coolcolj]

Thursday 28th October - Cycle 2 Get Lean+Maintain Strength - Week 13 - Day 3 - Upper 2 - Microcycle 3 - workout 6

Lightest I have weighed at the gym so far. Could be water weight but I do look trimmer, and bigger too
Next two upper body workouts will be higher volume fatigue toleration ones with 1 weeks rest in between each.

Bodyweight at gym - 217lbs
Workout time - 1 hour 15mins
Workout rating - 8/10


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) - Barx10, 2x5, 95lbs x5, x3+3sec ISO, 135lbs x5, x3+3sec ISO, 165lbs 53, x3+3sec ISO, 195x3, 225x3

Explosive - down fast, reversed an inch above the chest, max concentric speed. Then ISO till failure

About 75% of (15%BW+1RM)
Rotation 1) 215lbs x3 + 20 sec ISO +10lbs

96% of (15%BW+Session Max) dropoff
Rotation 2) 205lbs x3 + 20 sec ISO
Rotation 3) 205lbs x3 + 15 sec ISO

Judging by how much lighter and faster I am moving 225lbs, my 1RM must be up 20lbs or so. I was able to move 215lbs fairly fast, not bad considering the % of my 1RM.
3rd set was way slower today and last rep was really slow. Big dropoff from 2nd to 3rd set.

Standing Dumbell Curls

Warmups - 1kg x10, 4kgx8, 15lbs x6, 25x6, 35x5, 40x3, 45x3

Rotation 1) 50lbs x 7 New PR!! +1 rep
Rotation 2) 50lbs x 4

Very hard, had to grind out the 7th rep. 2nd set same as last week, odd

30 degree Dumbell Decline Tricep Extensions - Parallel Grip

Warmups - 1kg x10, 4kgx8, 15lbs x7, 25x6, 35x5, 45x3, 50x3

Rotation 1) 55lbs x 8 +1 rep
Rotation 2) 55lbs x 6

Up one rep on both sets from last session

Dumbell Bent Over Lateral Raise

Warmups - 1kgx10+5OI, 3kg 3x5, 3kg x5OI, 5kgx5OI

Rotation 1) 7kg x 18 Oscillatory Isometrics +1kg set time of 20secs
Rotation 2) 7kg x 15 Oscillatory Isometrics

quite hard

Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side
10lbs x10, 15lbs x15

Tricep Dip Forward leaning Leg supported Stretched ISO hold
BW x 1min

Free Motion High Pulley 2 handed Lat Stretched ISO hold
110lbs x 1min

Dumbell 45 degree Incline Curl Stretched ISO hold
Used Pinch grip on Hex dumbells 15lbs x 1min 10 secs

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

clip from today

Right click on link and save first to avoid errors

all 3 sets of 3 explosive closegrip benches + ISO to failure. 215lbs and 205lbs. Around 75% of 1RM

http://www.members.optushome.com.au...nchGripExplosiveBench+ISO_215_205_28Oct04.mpg

 

[anthrax]

clip from today

Right click on link and save first to avoid errors

all 3 sets of 3 explosive closegrip benches + ISO to failure. 215lbs and 205lbs. Around 75% of 1RM

http://www.members.optushome.com.au...nchGripExplosiveBench+ISO_215_205_28Oct04.mpg

I was wondering what was the right grip (width) for CG bench
I'm doing them with a narrower grip but I'll try like you

Anyway explosive rep on such a movement must require a good balance and some wirst strength
Congrats

 

[mekannik]

I was wondering what was the right grip (width) for CG bench
I'm doing them with a narrower grip but I'll try like you

Anyway explosive rep on such a movement must require a good balance and some wirst strength
Congrats

12" to 14" between index fingers on the bar (Poliquin I know for sure commented on this). Back in the day (read: high school) I did them with hands touching. But now that I am substantially bigger - both in weight and size - the stress on the wrists would be alot to bear. In addition to the increased weight you can handle now as compared to back then.

Unless you are a BIG guy - 12" to 14" will suffice. If that is still too much stress, try shoulder width. With the bar in the bottom position, your hands should be in line with your front delts. That is about where I am using right now and tricep stimulation is not a problem.