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Arrrghh, Inno is no more! Cool or Ant, or can anyone please send me the essentials? cheers
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Sunday 19th December - Cycle 2 Get Lean+Maintain Strength - Week 21 - Day 1 - Lower 2 BBALL - Microcycle 5 - Workout 2
The plan was to go to the local park to do my usual jumps and sprint workout.
But I decided from now on, that if a lower "speed" day fell on a Sunday I would go and play BBall isntead, which is a bit of speed and power workout anyway
This usually occurs every 2 months, so it would allow me to gauge progress etc
I went to a outdoor BBall complex fairly close to home, but it was scorching hot day today, 37 degrees! I took a 1min break every 5mins or so to drink and rest up in the shade. Courts were empty unsurprisngly.
Still can't do more than 5 moves in a row before I started to gas out.
Girlfriend wasn't too keen in joining in, so she just sat in the shade and watched
Bodyweight at home - 218lbs - eek!
Workout time - 45 mins
Workout rating - 7/10
I felt explosive, light and fluid in upper and lower body. My bodyweight doesn't seem to be a problem for my muscles anymore. No ankle, shins or knee issues at all even though I was playing on a hot and hard concrete outdoor court.
Moves and dribbling, and close in shooting were good, evern though I'heavne't played in a while. Outside shooting was crap as expected
Back in October 3rd
1) One step 2 legged jump was 4 inches higher than a Standing vertical Jump
2) Running 2 legged Jump is the same
3) Running one legged jump is one inch lower than my vertical jump...
Today
1) Standing Vertical Jump was 3 inches higher
2) One step 2 legged jump was 2 inches higher than the standing one
3) Running 2 legged Jump is the same as above
4) Running one legged jump is the same as my vertical jump
So a nice improvement in general all round. Especially on the running one legged jump. My body doesn't shut down from fear now, felt pretty natural even though I haven't done it much. Sprints have definietly helped here.
I'll start doing it now in my Lower body workouts at the park, so hopefully it will be higher than my standing jump the next time I'm at the court. Force absorbtion and reactivity is definitely up, but still need much work.
Still 4 inches away from my all time best, but I'm also 40lbs heavier...
If I can get back down to 200lbs, I'd have me an extra 6 inches me thinks, with everything remaining the same, and at 190lbs I'd be soaring!
Plus a big boost in speed and quickness too
The plan was to go to the local park to do my usual jumps and sprint workout.
But I decided from now on, that if a lower "speed" day fell on a Sunday I would go and play BBall isntead, which is a bit of speed and power workout anyway
This usually occurs every 2 months, so it would allow me to gauge progress etc
I went to a outdoor BBall complex fairly close to home, but it was scorching hot day today, 37 degrees! I took a 1min break every 5mins or so to drink and rest up in the shade. Courts were empty unsurprisngly.
Still can't do more than 5 moves in a row before I started to gas out.
Girlfriend wasn't too keen in joining in, so she just sat in the shade and watched
Bodyweight at home - 218lbs - eek!
Workout time - 45 mins
Workout rating - 7/10
I felt explosive, light and fluid in upper and lower body. My bodyweight doesn't seem to be a problem for my muscles anymore. No ankle, shins or knee issues at all even though I was playing on a hot and hard concrete outdoor court.
Moves and dribbling, and close in shooting were good, evern though I'heavne't played in a while. Outside shooting was crap as expected
Back in October 3rd
1) One step 2 legged jump was 4 inches higher than a Standing vertical Jump
2) Running 2 legged Jump is the same
3) Running one legged jump is one inch lower than my vertical jump...
Today
1) Standing Vertical Jump was 3 inches higher
2) One step 2 legged jump was 2 inches higher than the standing one
3) Running 2 legged Jump is the same as above
4) Running one legged jump is the same as my vertical jump
So a nice improvement in general all round. Especially on the running one legged jump. My body doesn't shut down from fear now, felt pretty natural even though I haven't done it much. Sprints have definietly helped here.
I'll start doing it now in my Lower body workouts at the park, so hopefully it will be higher than my standing jump the next time I'm at the court. Force absorbtion and reactivity is definitely up, but still need much work.
Still 4 inches away from my all time best, but I'm also 40lbs heavier...
If I can get back down to 200lbs, I'd have me an extra 6 inches me thinks, with everything remaining the same, and at 190lbs I'd be soaring!
Plus a big boost in speed and quickness too
Last edited:
coolcolj
New member
Right click on each clip and save to avoid errors
Putting on some moves on the court. Not too bad for someone who hasn't played on a regular basis in a while... fat and heavy too
seems the body never forgets the skills you have learned
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BBall_19Dec04.mpg
Putting on some moves on the court. Not too bad for someone who hasn't played on a regular basis in a while... fat and heavy too
seems the body never forgets the skills you have learned
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_BBall_19Dec04.mpg
coolcolj
New member
Tuesday 21st December - Cycle 2 Get Lean + Maintain Strength - Week 21 - Day 2 - Upper 1 - Microcycle 5 - workout 3
Workout was productive, but I was weaker than I expected not sure why. Because I felt decent enough, got enough sleep and didn't feel overtrained etc. Only thing was I had a bad blood sugar crash earlier in the day. Might have been because of that. Oh well only the 3rd bad workout this year.
Bodyweight at gym - 219.5lbs
Workout time - 1.25 hours
Workout rating - 6/10
Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on
Standing Military Press - in Oly Shoes
Warmups - 45lbs x10, 70x5 sec support + 5, 89x10sec support, x5, 115x10sec support, x5, 135x8sec support, x3, 165x8sec support, x1, 190x5 sec support
Rotation 1) 190lbs x 1 ---> long 5 sec grind
Rotation 2) 190lbs x 2.5 ---> first rep with a slight leg drive
96% of (15%BW+Session Max) dropoff
Rotation 3) 180lbs x 3
Rotation 4) 180lbs x 3
Rotation 5) 180lbs x 2.5
I was expecting to hit 190x3, I did 185x3.5 last week. But it was a long slow grind up today on the first set. I still was able to do 180x3 for a few sets, so who knows...
Didn't feel all that heavy, just didn't have the strength/neural drive today.
Chins - 12inch between hands
Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2
Rotation 1) BW 222lbs (with Oly Shoes) x 10 - matches PR
Rotation 2) BW x 8
I left my chin belt at home, so had to do these unweighted. Was gonna try 65lbs x3...oh well. I did 60x3 for a PR last week, so I expected to do more than 10 with bodyweight. Just weak today.
Seated Low Pulley Rows - Close V Parallel grip
warmups - each rep with a 3 sec ISO against the chest - 25kg x2, 35x2, 45x2, 55x2, 65x2, 70x1 (normal)
controlled, 4 sec ISO against the chest each rep
Rotation 1) 65kg x 3.5
Rotation 2) 60kg x 3
Rotation 3) 60kg x 2.5
Time to nail the lower and mid traps to balance all the work my pecs, frontdelts and upper traps have been getting
Cuff Stuff and ISO Stretches - EQI
Rest - 2mins
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 8, 7kg x5
1) 22lbs x 10
Free Motion High Pulley 2 handed Lat Stretched ISO hold
110lbs x 1min
Dip Stretched ISO hold
BW x 1min
shoulder dislocates with wooden staff
Workout was productive, but I was weaker than I expected not sure why. Because I felt decent enough, got enough sleep and didn't feel overtrained etc. Only thing was I had a bad blood sugar crash earlier in the day. Might have been because of that. Oh well only the 3rd bad workout this year.
Bodyweight at gym - 219.5lbs
Workout time - 1.25 hours
Workout rating - 6/10
Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on
Standing Military Press - in Oly Shoes
Warmups - 45lbs x10, 70x5 sec support + 5, 89x10sec support, x5, 115x10sec support, x5, 135x8sec support, x3, 165x8sec support, x1, 190x5 sec support
Rotation 1) 190lbs x 1 ---> long 5 sec grind
Rotation 2) 190lbs x 2.5 ---> first rep with a slight leg drive
96% of (15%BW+Session Max) dropoff
Rotation 3) 180lbs x 3
Rotation 4) 180lbs x 3
Rotation 5) 180lbs x 2.5
I was expecting to hit 190x3, I did 185x3.5 last week. But it was a long slow grind up today on the first set. I still was able to do 180x3 for a few sets, so who knows...
Didn't feel all that heavy, just didn't have the strength/neural drive today.
Chins - 12inch between hands
Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2
Rotation 1) BW 222lbs (with Oly Shoes) x 10 - matches PR
Rotation 2) BW x 8
I left my chin belt at home, so had to do these unweighted. Was gonna try 65lbs x3...oh well. I did 60x3 for a PR last week, so I expected to do more than 10 with bodyweight. Just weak today.
Seated Low Pulley Rows - Close V Parallel grip
warmups - each rep with a 3 sec ISO against the chest - 25kg x2, 35x2, 45x2, 55x2, 65x2, 70x1 (normal)
controlled, 4 sec ISO against the chest each rep
Rotation 1) 65kg x 3.5
Rotation 2) 60kg x 3
Rotation 3) 60kg x 2.5
Time to nail the lower and mid traps to balance all the work my pecs, frontdelts and upper traps have been getting
Cuff Stuff and ISO Stretches - EQI
Rest - 2mins
Single arm, Standing, Elbow supported Cuban raise L-Rotations
Warmup - 4kg x 8, 7kg x5
1) 22lbs x 10
Free Motion High Pulley 2 handed Lat Stretched ISO hold
110lbs x 1min
Dip Stretched ISO hold
BW x 1min
shoulder dislocates with wooden staff
coolcolj
New member
Thursday 23rd December - Cycle 2 Get Lean+Maintain Strength - Week 21 - Day 3 - Lower 1 - Microcycle 5 - workout 2
Dang bodyweight is going up again...
Decent workout today.
Bodyweight at the gym - 221.5lbs
Workout Rating - 8/10
Workout time - ?
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) Ankle Jumps - 3x20
5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the Snatch Pulls
A few sets of stuff with the bar
PowerClean + 2 LowHangPowercleans - 155lbs
Squatclean - 155lbs --> sprained a finger when the barbell bounced back up after I dropped it!
Rotating between each exercise
rest - 30secs to 1 min for warmups. 1.5 to 2.5 mins between each exercise after warmups.
Vertical Jumps
Vertical Jumps x 4 ---> before starting everything
30-40secs rest between each - first 2 matches my PR
Then did a one step jump with no armswing, popped ceiling panel up with head - felt like 2 inches above it
Done before each rotation to measure fatigue
Rotation 1) Vertical Jumps x 2 +1 inches over mark
one step jump with no armswing --> head level with ceiling
Rotation 2) Vertical Jumps x 2 +1 inch above mark
one step jump with no armswing --> head level with ceiling
Rotation 3) Vertical Jumps x 2 level with mark
one step jump with no armswing --> head below ceiling
Full Oly Back Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 225lbs - BWx5, Barx5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
FrontSquats - 135x3, 185x3, 255x1
about 84% of (85%BW+1RM) - fast down, max speed up
Rotation 1) 305lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3
I just about divebombed these today, went down much faster than last week. And coupled with much better form, they felt much harder. I concentrated on pushing the floor away rather than squatting the weight up which made my form much better, back angle much more upright and constant. No more semi Good Morning the weight up. So less back extension, and more knee and hip extension, and I didn't relax at the bottom like I have been doing before. 0.8-0.9 sec on the way down, 1 to 1.1 sec on the way up average
I think I will benefit more from these now, more transfer over to my frontsquat. Judging by how 255 felt on frontsquats during the warmup, this seems to be the case.
Made it feel harder though, not quite as hard as a frontsquat with vertical back, but not far of. Thus 315 during the warmups felt quite hard.
305lbs felt a bit slow, so I dropped the weight back to 295 I used last week.
Will stay here a while me thinks.
Waveloaded Reactive Snatch Pulls - in Oly Shoes - HookGrip - RAW
warmups - 155lbs x2, 175x2, 195x2, 245x2
Started from floor, divebombed down and reverse 2-3 inches above the floor
about 70% of (50%BW+1RM)
Rotation 1) 245lbs x 2
Rotation 2) 245lbs x 2
Rotation 3) 245lbs x 2 ---> slower reversal
Rest 2mins
about 60% of (50%BW+1RM)
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3
Rotation 3) 195lbs x 3
felt harder than last week
SplitSquat Jumps - in Sneakers
jumping and landing on balls of feet - jump, switch legs land, absorb, reset, swap legs and repeat
Rotation 1) BW x 4
Rotation 2) BW x 4
Rotation 3) BW x 4
Jumped a bit higher than last week. Should have video'ed em though
Reactive Lat Machine Situps
Warmups - BWx10, BWx5, 15lbs x3, 25x3
Toes pressed into floor, divebomb down and explode up
Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5 ---> abs were hurting
ISO Stretches - EQI
Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block x 1min
knee forward, drove hip back stretching the upper hams out
Standing Calf Raise Stretched ISO hold 5plates x 1min
Reverse Hypers BWx12
layed over a swiss balll to stretch out the spinal erectors x 1min
Dang bodyweight is going up again...
Decent workout today.
Bodyweight at the gym - 221.5lbs
Workout Rating - 8/10
Workout time - ?
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) Ankle Jumps - 3x20
5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the Snatch Pulls
A few sets of stuff with the bar
PowerClean + 2 LowHangPowercleans - 155lbs
Squatclean - 155lbs --> sprained a finger when the barbell bounced back up after I dropped it!
Rotating between each exercise
rest - 30secs to 1 min for warmups. 1.5 to 2.5 mins between each exercise after warmups.
Vertical Jumps
Vertical Jumps x 4 ---> before starting everything
30-40secs rest between each - first 2 matches my PR
Then did a one step jump with no armswing, popped ceiling panel up with head - felt like 2 inches above it
Done before each rotation to measure fatigue
Rotation 1) Vertical Jumps x 2 +1 inches over mark
one step jump with no armswing --> head level with ceiling
Rotation 2) Vertical Jumps x 2 +1 inch above mark
one step jump with no armswing --> head level with ceiling
Rotation 3) Vertical Jumps x 2 level with mark
one step jump with no armswing --> head below ceiling
Full Oly Back Squats - in Oly Shoes - RAW
Warmup sets - alternating between back and frontsquats up to 225lbs - BWx5, Barx5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
FrontSquats - 135x3, 185x3, 255x1
about 84% of (85%BW+1RM) - fast down, max speed up
Rotation 1) 305lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3
I just about divebombed these today, went down much faster than last week. And coupled with much better form, they felt much harder. I concentrated on pushing the floor away rather than squatting the weight up which made my form much better, back angle much more upright and constant. No more semi Good Morning the weight up. So less back extension, and more knee and hip extension, and I didn't relax at the bottom like I have been doing before. 0.8-0.9 sec on the way down, 1 to 1.1 sec on the way up average
I think I will benefit more from these now, more transfer over to my frontsquat. Judging by how 255 felt on frontsquats during the warmup, this seems to be the case.
Made it feel harder though, not quite as hard as a frontsquat with vertical back, but not far of. Thus 315 during the warmups felt quite hard.
305lbs felt a bit slow, so I dropped the weight back to 295 I used last week.
Will stay here a while me thinks.
Waveloaded Reactive Snatch Pulls - in Oly Shoes - HookGrip - RAW
warmups - 155lbs x2, 175x2, 195x2, 245x2
Started from floor, divebombed down and reverse 2-3 inches above the floor
about 70% of (50%BW+1RM)
Rotation 1) 245lbs x 2
Rotation 2) 245lbs x 2
Rotation 3) 245lbs x 2 ---> slower reversal
Rest 2mins
about 60% of (50%BW+1RM)
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3
Rotation 3) 195lbs x 3
felt harder than last week
SplitSquat Jumps - in Sneakers
jumping and landing on balls of feet - jump, switch legs land, absorb, reset, swap legs and repeat
Rotation 1) BW x 4
Rotation 2) BW x 4
Rotation 3) BW x 4
Jumped a bit higher than last week. Should have video'ed em though
Reactive Lat Machine Situps
Warmups - BWx10, BWx5, 15lbs x3, 25x3
Toes pressed into floor, divebomb down and explode up
Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5 ---> abs were hurting
ISO Stretches - EQI
Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block x 1min
knee forward, drove hip back stretching the upper hams out
Standing Calf Raise Stretched ISO hold 5plates x 1min
Reverse Hypers BWx12
layed over a swiss balll to stretch out the spinal erectors x 1min
coolcolj
New member
Right click on clip and save to avoid errors
2nd rotation of squats and reactive snatch pulls - squat looking much better form wise.
http://www.members.optushome.com.au...t295x2_REA-SnatchPull_245x2_195x3_23Dec04.mpg
2nd rotation of squats and reactive snatch pulls - squat looking much better form wise.
http://www.members.optushome.com.au...t295x2_REA-SnatchPull_245x2_195x3_23Dec04.mpg
Dreambrother
New member
Col,
First off, thanks for the DB stuff you sent. Excuse me if I've missed this elsewhere, but when you are doing a rotation, do you go through an entire warm-up before doing a set? ie the Reactive abs, you've got a good few sets of warm-up before hitting the 35lbs, so do you carry out that warm up sequence in aech rotation, as well as for the other exercises? Or do you carry out an entire rotation of warm-ups?
Cheers
First off, thanks for the DB stuff you sent. Excuse me if I've missed this elsewhere, but when you are doing a rotation, do you go through an entire warm-up before doing a set? ie the Reactive abs, you've got a good few sets of warm-up before hitting the 35lbs, so do you carry out that warm up sequence in aech rotation, as well as for the other exercises? Or do you carry out an entire rotation of warm-ups?
Cheers
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