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Creation of an Explosive Mofo - My Training Journal :)

Not smart to dive into real heavy stuff when I haven't done any in a while.
Click to expand...

Oh hell yes!!, I came off a rapid weight loss a couple of months ago (which I'm back now, less rapid though) and on my first session back, quite foolishly decided to do heavy deads, on the second rep of my first set, I strained my lower back badly, no trainng for 3.5 weeks! the sad thing is I gained half of the weight I lost.

Good form on the deads, not too much back rounding, considering how far up the 1rm scale you are. It will be interesting to see how your predication pans out with the 500lb, I remember when I first did 190*6, couple of weeks later I only managed 220 for a single, but then again my weakness was always floor separation.

Also, I notice that you don't tend to drive onto the toes when squatting, Is this something you're purposely avoiding right now? I've started to do this recently and I feel it gives my quads a bit more speed work at the top end, but feeling of speed I used to get from driving onto the toes isn't there any more.
 
Dreambrother said:
Oh hell yes!!, I came off a rapid weight loss a couple of months ago (which I'm back now, less rapid though) and on my first session back, quite foolishly decided to do heavy deads, on the second rep of my first set, I strained my lower back badly, no trainng for 3.5 weeks! the sad thing is I gained half of the weight I lost.

Good form on the deads, not too much back rounding, considering how far up the 1rm scale you are. It will be interesting to see how your predication pans out with the 500lb, I remember when I first did 190*6, couple of weeks later I only managed 220 for a single, but then again my weakness was always floor separation.

Also, I notice that you don't tend to drive onto the toes when squatting, Is this something you're purposely avoiding right now? I've started to do this recently and I feel it gives my quads a bit more speed work at the top end, but feeling of speed I used to get from driving onto the toes isn't there any more.
Click to expand...

Time for you to hit the reverse hypers for 2x15 1-2 times everyday :)
They really help recovery - just do it over a table, with a rolled towel under your hip

My back always looks like its semi-rounded, but it's not, just the shape of the upper back myscles I think. But I should be pulling. My shoudlers back like most olylifters

You probably have poor neural efffecieny. Not a problem for me since I do a lot of heavy stuff, explosive stuff and olys etc

I have tried it in the past on speedsquats, mostly when I used bands. But I lose balance when doing that, so I don't bother now for safety reasons. Just do jumpsquats and cleanpulls if you want that effect
 
d-dub said:
congrats on the deadlift PR. pretty good when you havent done any heavy deads for a while. :)
Click to expand...

I guess its probbaly due to all the sprints and stuff :)
Might do the power prep template later on to get it up to 500lbs and my fullsquat over 400lbs


Thursday 9th December - Sprints


Warmup

1) dynamic swings and limb rotation stuff
2) Ankle jumps - 3 sets of 20, from easy to medium effort
3) series of 5 RFI hops - backwards and forwards, side to side, quadrant - clockwise and then anti-clockwise
4) 6 x 40metre runs, increasing in speed up to 50%

Tempo Sprints

length - about 80m - measured by footsteps
recovery - walk back to start - about 55secs

3 runs @ 50% speed - 20 secs per run

6 runs @ 70% speed - 16 secs per run

Workout time - 11 mins not including warmups

Feet landing flater than when sprinting at full speed, but still on the toes somewhat. Feeling nice and relaxed and pretty smooth. Nice bounce on each step.

Started to feel it a bit in the last 2 runs, harder to maintain form so I stopped.
I feel good after it though. Sweet, looking forward to the next microcycle!
 
Sunday 12th December - Cycle 2 Get Lean + Maintain Strength - Week 20 - Day 1 - Upper 1 - Microcycle 5 - workout 1

Looked leaner today at the gym, and bodyweight is lightest so far at the gym, down half a pound from my average. Good workout to start off the new microcycle.

Bodyweight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 8/10

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 x 10sec support, 2x10, 70x10 sec support, x5, 95x10sec support, x5, 115x8sec support, x5, 135x6sec support, x3, 155x6sec support, x2, 185x4 sec support

Rotation 1) 185lbs x 3.4

94% of (15%BW+Session Max) dropoff
Rotation 2) 175lbs x 3
Rotation 3) 175lbs x 3
Rotation 4) 175lbs x 3
Rotation 5) 175lbs x 2.5

Work capacity surprised me a bit, wasn't expecting to make it past the 3rd set. Felt strong, solid and stable, but s-curve bent bar make things a bit harder. Cheap ass bar - no wonder my benches have felt strange lately!

experimented with support holds at the bottom, certainly makes the weight feel much lighter, and warm ups the press quicker, but I think it does add a bit of fatigue.

Chins - 12inch between hands

Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2, +10lbs x2

Rotation 1) BW 220.5lbs (with Oly Shoes) +60lbs x 3 New PR!! +2 reps

96% of (85%BW+Session Max) dropoff
Rotation 2) BW + 50lbs x 3
Rotation 3) BW + 50lbs x 3
Rotation 4) BW + 50lbs x 1.5

tripled my 1RM from a couple of months back. Felt strong, and a nice strain on the 3rd rep.


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

warmups (explosive) - 25lbs x5, 45x5, 70lbs 2x3, 90lbs 2x3

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

About 62% of (15%BW+1RM) - assuming bar weighs 20lbs
Rotation 1) Bar+90lbs x 3
Rotation 2) Bar+90lbs x 3
Rotation 3) Bar+90lbs x 3
Rotation 4) Bar+90lbs x 3 ---> harder


Cuff Stuff

Rest - 2mins

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

1) 22lbs x 12 (+1)
2) 15lbs x 10 Oscillatory Isometrics
3) 15lbs x 8 Oscillatory Isometrics

first set had a nice spring. OI's working their magic
 
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sweet, got a nixe 8 hour sleep last night :)
Soreness in the shoulder girdle, traps, upper back and biceps. Posterior chain has slight soreness as well


I took the brain typing test here http://www.braintypes.com/bglobe.htm
and it seems pretty accurate for me

I got BCAR / INFP "Idealist"

deep internal values; idealistic, romantic, appears calm; generally reticent; creative, avoids conflict, sensitive, aware of others’ feelings; sacrificial, welcomes new ideas; flexible, interested in learning and writing; composer; language skilled.

pretty accurate I must admit. I'm artistic, drawing, computer graphics, music. I have a homestudio and write music

I'm an NF type -
NF-- Julius Erving, John Olerud, Jerry Rice
Speech and hearing intonation, coordinate fine and gross motor movement with fluidity

Guess why I'm good at dancing and such. When I play BBall, they called me the "Dancer Man", because it looks like I'm dancing with the way I did my moves :D
 
Tuesday 14th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 2 - Lower 1 - Microcycle 5 - workout 1

Good workout today. Meh bodyweight shot up 3lbs, too much barbacue steak and sauages yesterday...
Did a few one step jumps without armswing with here and there between sets, and manage to pop up a ceiling panel with my head on one of them :)

Posterior chain and traps are gonna be sore tommorow I'm sure....

Bodyweight at the gym - 221lbs
Workout Rating - 9/10
Workout time - about 1.5+ hours

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 before moving onto the Snatch Pulls

A few sets of power snatches with bar and 89lbs


Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 to 2 mins between each exercise after warmups.

Vertical Jumps

Vertical Jumps - 3x3 - 1 min rest between each set - last one +3 inches over mark, matches PR

Done before each rotation to measure fatigue
Rotation 1) Vertical Jumps x 2 +2 inches over mark
Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
Rotation 3) Vertical Jumps x 2 - level with mark


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
FrontSquats - 95x3, 135x3, 185x3, 225x2

about 84% of (85%BW+1RM) - fast down, explode up
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3 --> had to strain a bit more on the last rep

Form has been patchy lately. So I decided to face the mirror this time, which made me squat a lot more strictly and upright. Hence I felt my hammies engage much more, had a ache in my hammie/glute tie in that I normally don't get. Took a while to get used to facing the mirror though.
Lately I've been leaning much more forward, and doing a slight GM type form. Hense more quads/glutes and lower back, and less hamstrings.

Did notice my knees moving in a bit...

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 ---> harder and slower

Rest 2mins

about 60% of (50%BW+1RM)
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3
Rotation 3) 195lbs x 3 ---> harder and slower

These went well. Hands were aching a bit from the knurling, but grip held up fine. Notice my back kinking a bit on the first rep of some sets, yanking too hard off the floor. Definitely much stronger than this time last year!


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

Form needs some work, but went well overall. Couldn't really jump all that high in these.

Reactive Lat Machine Situps

Warmups - BWx10, BWx5, 10lbs x3, 25x3

Toes pressed into floor, divebomb down and explode up
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 5
Rotation 3) 25lbs x 5


ISO Stretches - EQI

Standing Calf Raise Stretched ISO hold
5plates x 1min

Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block x 1min

SnatchGrip RDL stretched ISO hold
Lower to the floor as over the course of the hold - 45lbs x 1min

these were tough today!
 
Thursday 16th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 3 - Upper 2 - Microcycle 3 - workout 2

Generated too much fatigue this workout, but will have 5 days off before the next upper body session so it should be ok.
Hardly did anything but my pecs and upper body is totally fried!
Bit of a mish mash session.....

Bodyweight at gym - 219.5lbs
Workout time - 1 hour 15mins
Workout rating - 8/10


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 2.5 mins between each exercise


14 inch Grip bench - no arch or leg drive

Warmups - Barx10, x5 throws, x5 reactive,
each weight x5+3sec ISO+ 5OI, then a set of 5 bench throws - 95lbs, 135, 165, 185 (3 bench throws only),
195x3 explosive

Bench throws, throw as high as possible and recatch, reset

About 50% of (15%BW+1RM)
Rotation 1) 135lbs x3 - about 3 inches of air
Rotation 2) 135lbs x3
Rotation 3) 135lbs x3 ---> lower and slower

rest 2mins

Explosive - down fast, reversed an inch above the chest, max concentric speed. Then Oscillatory Isometrics to failure

About 66% of (15%BW+1RM)
Rotation 1) 185lbs x 3 + 10 OI + 5 sec ISO to failure
Rotation 2) 185lbs x 3 + 8 OI
Rotation 3) 185lbs x 3 + 5 OI --> much slower

Changed my form on the bench throws, just dipped down a bit and then throw, rather than bench full ROM, ie like jumping. Reversed around my sticking point area. Found during the warmups that my body was shutting down the power on the bench throws from fear, even though I'm in a power rack and all. Tried hard to suppress it during the worksets.

Oscillatory Isometrics were relaxed much more than before thus the weight dropped down further. They should work better now.

Should not have done the 3rd set with 185lbs, too much fatigue.
Pecs were pumped like hell!!


Standing Dumbell Curls

Warmups - 1kg x10, 4kgx8, 15lbs x6, 25x6, 35x5, 40x3, 45x2

Rotation 1) 50lbs x 4.5
Rotation 2) 15lbs x 20 Oscillatory Isometrics
Rotation 2) 20lbs x 20 Oscillatory Isometrics

hmmmmm :)


Rope cable tricep Pressdowns

Warmups - 10kg x5, 15x5, 20x5, 25x5

Rotation 3) 20kg x 20 Oscillatory Isometrics


Dumbell Bent Over Lateral Raise

Warmups - 3kg x10, 3kg x 8OI, 2x5OI, 6kgx8,

Rotation 1) 15lbs x 14 Oscillatory Isometrics
Rotation 2) 15lbs x 12 Oscillatory Isometrics


Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side
10lbs x10, 20lbs x Oscillatory Isometrics to failure x 2 sets

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

Pushup/Dip Stretched ISO hold
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
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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 :D

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
 
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C'mon ccj - you gotta post more than a 15 second teaser. hahaha.

You're keen tho playing outside. We hired a court on saturday at the local uni, indoor and air conditioned is the way to play when its 39C outside. Got to 44.5 in some parts of the city. Gotta love summer :D
 
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
 
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
 
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
 
195 snatch pull, very convincing, you will own a 200 lb snatch very soon. I think a good pull, with a slightly-heavier-than-snatch weight is more difficult than attempting the the full movement, simply because it's so easy to get lazy or complacent and not get a good extension.
 
Dreambrother said:
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
Click to expand...

I do the warmups in rotation as well, just like the main sets. Takes a while to get the hang off, so every exercise is primed and ready to go on the first set though.
But I don't do the rotation as strictly. For example with the lighter exercises like the abs, I won't start doing the warmup sets until I'm well into the warmup sets of the heavier exercises like squats etc


yeah I think I can powersnatch 195lbs within the next few months - old PR was 175lbs. And a 264lb power clean would be nice too :)
 
Gym shut yesterday

Decided to do my workout today, so I'll have to shuffle my sessions around a bit. 5 days since my last upperbody workout, so at least I'm well rested there.
Noticed my spinal erectors are getting huge from the reactive snatch pulls!
2 columns of steel cable cords :)

Should help my sprinting a bit.
 
Tuesday 27th December - Cycle 2 Get Lean + Maintain Strength - Week 22 - Day 1 - Upper 2 - Microcycle 5 - workout 4

Was some big traffic jam on the way to gym! Took ages to get there, tried not to stress out too much...
This workout is one day behind schedule, felt Ok though. Bodyweoight up a bit from the Christmas feasting :)

did some reactive chest supported rows during the warmups

Bodyweight at gym - 221lbs
Workout time - 1 hour 15mins
Workout rating - 8/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


14 inch Grip bench - no arch or leg drive

Warmups - Barx10, x5 OI, x5 Throws,
95x5+5OI, 95x5 throws, 135x5+50I, 135 x 3 throws, explosive ---> 165x3, 195x3, 225x3

Partial range Bench throws, throw as high as possible and recatch, reset

About 50% of (15%BW+1RM)
did a concentric 30 degree plyo pushup before each set to measure fatigue
Rotation 1) 135lbs x3 - about 3 inches of air, catching too shallow, wobbly
Rotation 2) 135lbs x3
Rotation 3) 135lbs x3 ---> Not absorbing as well

rest 2mins

Explosive - down fast, reversed an inch above the chest, max concentric speed. Then Oscillatory Isometrics to failure

About 70% of (15%BW+1RM)
Rotation 1) 195lbs x 3 + 9 OI (+10lbs)
Rotation 2) 195lbs x 3 + 7 OI

Up 10lbs from last session on the 2nd set of stuff, 195lbs was moving fast, but the OI were a handful. Muscling it up too much on the 2nd set. Just not springing up as quickly.
225lbs in the warmups was moving faster than I recall, maybe I am stronger, 305-315lbs 1RM stronger :)


Standing Dumbell Curls

Warmups - 1kg x10, 3kgx5, 15lbs x5, 25lbs 2x5, 35lbs 2x3, 45x2

Rotation 1) 50lbs x 5 (+1 rep)
Rotation 2) 25lbs x 12 Oscillatory Isometrics
Rotation 2) 25lbs x 11 Oscillatory Isometrics


Rope cable tricep Pressdowns

Warmups - 10kg x10, 15kg 2x5, 20kg 2x3, 25x3

Rotation 1) 30kg x 10.5
Rotation 2) 25kg x 12 Oscillatory Isometrics
Rotation 3) 25kg x lost count on OI

crappy form


Dumbell Bent Over Lateral Raise

Warmups - 1kg x10, 3kg x8, x5, 5kg 2x5, 15lbs x5, x3

Rotation 1) 20lbs x 12
Rotation 2) 20lbs x 11
Rotation 2) 20lbs x 10

Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side
10lbs x10, 20lbs x 15, x10

Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Pushup/Dip Stretched ISO hold
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
Damn arms have gotten bigger - up 1/8 inch to 17 1/8
Most probbaly triceps

Not really after more size anymore at this stage, but I'm not really complaining either :)
 
Wednesday 29th December - Cycle 2 Get Lean+Maintain Strength - Week 22 - Day 2 - Lower 2 - Microcycle 5 - Workout 4

Overall a good workout, but I had to start it a bit earlier than a normally do, due to a possible chance of rain, which kinda put me out bit.
No change in my jumping as far as I can tell, just a bit more reactive, but I'm sprinting fast. I haven't sprinted in a couple of weeks, go figure!

Bodyweight at home - 218lbs
Workout time - 1.25+ hours in total
Workout rating - 8/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

Tested it against the brickwall -
1) 10 VJ - Best jump an inch above a brick boundary with a mark --> same as current PR.

2) Then a few depth Jump of 18inches - 0.5 inch lower than above, up half an inch. Small reactivity increase

3) did 3 standing long jumps, averaged around 98inches, just over 8 feet.
Which is about 10 in inches under my all time best of 9 feet, but I'm also 26lbs heavier now, so not too bad.

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

Rotating between each exercise - 2 to 2.5mins rest between each


2 step One legged Jumps

2 jumps each leg
Rotation 1) Left x 2 - one knuckle over roof
Right x 2 - bottom of fingers at bottom of roof

Rotation 2) Left x 2 - two knuckle over roof -> new PR
Right x 2 - bottom of fingers at bottom of roof

Rotation 3) Left x 2 - two knuckle over roof
Right x 2 - Middle of hand at bottom of roof -> new PR

Rotation 4) Left x 2 - two knuckle over roof
Right x 2 - Middle of hand at bottom of roof

Rotation 5) Left x 1 - one knuckle over roof, legs ache

My one legged running jump is crap, so best way to improve it is to practise it. Off the right leg is pretty bad as expected but I started to get better
Form was decent all round on the left leg, felt pretty natural. Even off 2 steps I was almost getting as high as my standing VJ


No arm swing Vertical Jumps in place

1 vertical jump before each set to measure fatigue

on balls of feet, arms by the side, minimal contact time, continous
Rotation 1) 5 jumps
Rotation 2) 5 jumps
Rotation 3) 3 jumps, reset and 4 jumps --> lost balance
Rotation 4) 5 jumps ---> form and reversal speed completely shot

the VJ before each set didn't drop even though, I was fgetting tired.
These should sorta act like depthjumps for me, after the first jump.
I'll do these for a while, then switch back to altitude drops and then back to higher depth jumps.


Reflexive Firing 2 legged Hops Quadrant - clockwise

Rotation 1) ? rotations in 10secs --> lost count
Rotation 2) 9 rotations in 10secs
Rotation 3) 9 rotations in 10secs --> felt the best
Rotation 4) 8 rotations in 10secs --> all over the place

These worked the core pretty good.

Maximum Speed Sprints - width of park

From standing start - with stopwatch
Rotation 1) 13.9 secs
Rotation 2) 12.47 secs --> timing error?
Rotation 3) 13.47 secs New PR!! -0.14 secs

On the first run, I felt like I wasn't even run all out. Time confirmed that. I usually run my fastest time on the 2nd run, but not that fast! I started a bit further ahead of where I normally do, hense the big drop in time - pretty sure on that. So I'll count the 3rd run as my current fastest, which still felt pretty fast and flowing, but my feet were starting to ache.
I probbaly could have done 13.25 or something like that on the 2nd run.

Felt like I was getting a lot of drive, explosiveness off the start and accleration from my posterior chain.
 
Friday 31st December - Cycle 2 Get Lean + Maintain Strength - Week 22 - Day 3 - Upper FATIGUE TOLERATION - Microcycle 5 - workout 5

Good workout today, high volume, but had a lot of energy. Excellent work capacity. I even left the gym not feeling all that tired, bar a huge upper body pump :)
Looks like I've put on a bit of size as well, especially around the shoulder girdle and triceps. Now to make the size work for me.

Bodyweight at gym - 221lbs
Workout time - 2 hours
Workout rating - 9/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 1.5 mins between each exercise


14 inch Grip bench - no arch or leg drive

Warmups - Barx10, x5 , x5 Reactive reps, 95lbs x8, x3, 135x5, 185x3, 205x3, 225x1

Controlled for max reps
Rotation 1) 255lbs x 5 New PR!! +1 rep

90% of (15%BW+SessionMax)
Rotation 2) 225lbs x 5
Rotation 3) 225lbs x 5
Rotation 4) 225lbs x 5
Rotation 5) 225lbs x 5
Rotation 6) 225lbs x 5
Rotation 7) 225lbs x 3.5

Last rep of 225lbs was a long grind at the sticking point before shooting up. I was not able to even get a partial 6th rep. So strain ability is still good.


Seated Pulley Rows - U Shaped Parallel Grip

Warmups - 25kg x10, 35kg 3x3, 45kg 2x3, 55kg 2x3, 65kg x3

controlled, with hard 1sec contaction against the body
Rotation 1) 70kg x 9
Rotation 2) 70kg x 8
Rotation 3) 70kg x 7
Rotation 4) 70kg x 6
Rotation 5) 70kg x 5

used this U-Shaped bar, which allows for a full ROM vs the V-Shaped ones


Rope cable tricep Pressdowns

Warmups - 15kg x5, 25kg 2x3

one rep then ISO hold at 90 degrees to failure
Rotation 1) 40kg x 1 + 25 secs
Rotation 2) 40kg x 1 + 23 secs
Rotation 3) 40kg x 1 + 20 secs
Rotation 4) 40kg x 1 + 20 secs
Rotation 5) 40kg x 1 + 20 secs
Rotation 6) 40kg x 1 + 12 secs

surprising!


14inch grip Scapular Pullups - Partial Lower range pullup

Rotation 1) BW x 20 Oscillatory Isometrics
Rotation 2) BW x 15 OI
Rotation 3) BW x 10 OI


Standing Dumbell Curls

Warmups - 5kg x5, 15lbs x5

2 reps on one side, while the other side is held at 90 degrees, then swap over
and repeat to failure
Rotation 1) 25lbs x 7 full reps
Rotation 2) 15lbs x 8 full reps
Rotation 3) 25lbs x 8 full reps
Rotation 4) 25lbs x 8 full reps
Rotation 5) 25lbs x 8 full reps
Rotation 6) 25lbs x 5 full reps

Interesting variant


Cooldown

Elbow Supported standing Cuban L-Rotations
4kg x 5+5sec ISO, 15lbs x 3+5sec ISO

rest - 1.5min between each side

one full rep, lower to 5 sec ISO just above parallel, Oscillatory ISO back to top and repeat
20lbs x 5 complexes, 20lbs x 3 complexes


Shoulder Dislocates pec stretch with wooden staff
 
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I was pretty sore yesterday afternoon, but much less now. Mostly in the lats, and forearms.
I weighed 101kg straight out of bed this morning, I normally weigh 98-99kg!!!
That's 222lbs, not sure what happened. Dunno if this is good or bad...
This is the heaviest I have ever weighed in my life!! :eek2:
 
Sunday 2nd January - Cycle 2 Get Lean+Maintain Strength - Week 23 - Day 1 - Lower FATIGUE TOLERATION - Microcycle 5 - workout 5

Bodyweight up 3lbs for some reason...
Tough session, lots of straining that's for sure! Anyway I was gonna work up to 433lb on the Clean Deadlifts for a 2-3 rep PR, but my lower back was feeling a bit stiff and funny, most probably still fatigued from the Seated Pulley rows from 2 days ago, so I decided not to risk it, after working up to 353lbs. Substituted ISO hold FullSquats instead

Legs and hips felt better than in a while - Static Spring harmony - perfect balance between elasticty and stiffness in the tendons and muscles etc :)

Bodyweight at the gym - 224.5lbs
Workout Rating - 7/10
Workout time - 2.5 hours

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 - 2x15

5) Olys - did one of each in between the warmup sets of the rest of the exercises

A few sets of stuff with the bar
PowerClean + HighHang SquatClean + Powerjerk - 89lbs
SquatClean + 2 Powerjerks - 89lbs
SquatClean + Powerjerks - 89lbs
PowerClean + HighHang SquatClean + Powerjerk - 119lbs
SquatClean + 2 Powerjerks - 119lbs
SquatClean + Powerjerk - 155lbs
PowerClean - 155lbs x 3 singles
SquatClean + Powerjerk - 175lbs
PowerClean + Powerjerk - 175lbs

PowerCleans - 195lbs, 205lbs, 215lbs

Jerk form with 175lbs was crappy. It seems there is a neural conflict between jumping and powerjerks. Think I might drop em for a while.
Powercleans felt really different. I was jumping again, and sometimes forward. SnatchPulls from recent workouts doing something I guess, and from all the jumping I'm doing :)
Was tempted to go for a new PR of 253lbs, but decided not too


Clean Deadlifts - 243lbs x 2, x1, 293lbs x 2 singles, 323x1, 353x1


Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 to 2 mins between each exercise after warmups.


Clean Grip Front Squats - in Oly Shoes - RAW

Warmups - 185lbs x3, 225x2, 245x1, 265x1

Rotation 1a) 285lbs x 2
Rotation 1b) 295lbs x 1

90% of (85%BW+Session Max)
Rotation 2) 245lbs x 2
Rotation 3) 245lbs x 2
Rotation 4) 205lbs x 3 --> mistake, rested 2mins then 245lbs x3
Rotation 5) 245lbs x 3
Rotation 6) 245lbs x 3
Rotation 7) 245lbs x 2 --> failed on 3rd rep

Someone was using the powerrack, so I jumped straight to 185lbs since I was somewhat warmed by the squatcleans. But the singles didn't really warm me up properly for the attempt with 285lbs. Could have gotten 3 reps, but the crappy s-curved bent bar was slipping off. Tried to see if I could do 295lbs after a few mins rest, and the first felt hard, that it didn't seem likely so I only did a single. Been a while since I have done heavy frontsquats, so upper back was rounding a bit. 285x2 is a PR of sorts I guess.
Hard as usual


Standing Single Leg Curls

Warmup sets - Unmarked plates - 3Px3, 4Px3+5sec ISO, 7Px5sec ISO, 11Px5sec ISO

ISO - Held with legs slightly bent - 1min between each leg
Rotation 1) 16 Plates x 26secs
Rotation 2) 14 Plates x 30secs
Rotation 3) 14 Plates x 26secs
Rotation 4) 14 Plates x 23secs

Did left leg first, and the right leg always felt much harder, so I failed off the right.


Standing Calf Raise

Warmup sets - Unmarked plates - 7 Plates x 3 reps as per below

Up to top, 5 sec ISO held at top, middle and bottom, then repeat
Rotation 1) 10 Plates x 3 --> set time of about 55secs
Rotation 2) 10 Plates x 3
Rotation 3) 10 Plates x 3 --> started to burn real bad

These made my ankles feel really good. Old ankle sprains have reduced ROM in my right ankle, so these really helped. Plus some extra calf strength for force absorbtion hopefully.


Full Oly Back Squats - in Oly Shoes - RAW

Lower down, come up 2 inches, hold for 5 secs and then explode up

Rotation 2) 245lbs x 3 --> failed on 4th ISO

90% of (85%BW+Session Max)
Rotation 3) 205lbs x 3
Rotation 4) 205lbs x 3
Rotation 5) 205lbs x 3
Rotation 6) 205lbs x 2 --> failed on 3rd ISO

Painfully hard! I even got another guy I talk to sometimes to do them with me - said they are damn hard, but he liked them :)


Sideways Situp

warmups - BW x 10, +10lbs x 10

held for time, Plate on chest, 1 min between sides.

Rotation 1) 25lbs x 30 secs
Rotation 2) 25lbs x 30 secs
Rotation 3) 25lbs x 23 secs

Did the left side first, and again the right side following was always much harder
 
So I managed to do 5 reps with my 1RM on Close Grip bench from the start of 2004. Hopefully I'll do the same with 315lbs by the end of 2005 at a lower bodyweight That will put my 1RM at around 365lbs if I achieve that.

Taking a week off before I train again, but I'll be doing some walks to help get the fat down :)
 
yo bro, I got a question...I used to read your journal all the time and I remember seeing that your bench press wasn't much at all and now I look at it and you're approaching 315? what kind of schemes are you using/splits to make gains like that?
 
pretty close to 315lbs now :)

Well there is no one magic routine I did. It's about training what you need to do at any point in time
For the first few months of last year I did mostly regular repping in all rep ranges, and I got up from that, but that stagnated pretty quickly and was slow going. That's what people normally do.
I then started doing more explosive stuff in conjuction with heavy ISO holds at the sticking point, and that boosted things nicely.

think of strength as a box, magnitude of force as the height and strain time/duration as the width.

explosive work increases height, and ISO and heavy stuff increases width.
So a bigger box increases strength and you want to aim for a square box - ie equal balance of mag and duration

People with tall narrow boxes move weights fast, but are extremely hit and miss, no strain ability. People with low, and wide boxes, are slow, but can grind the lifts for long periods of time. So work your weakness, while maintaining the other side till your balanced. 1+1=3
So see how you bench and train what you lack.

That's how I train now, I target the nervous system, isntead of muscles and metabolic fatigue

have a look at my log here and you will see what I did.

But I'll explain the way I'm training below
 
basicly I train 3 times a week, the usual Sunday, Tuesday and Thursday.
Alternating between upperbody and lower body.

I also have 2 different upper body workouts and 2 different lower body workouts. Which I alternate between. Workout one is the main one and workout 2 is the supportive one - usually one is more strength based and the other more speed based, but this a loose definition. Sometimes it could be speed on one and hypertrophy/work capacity on the other. Or strength on one and speed/hypertrophy on the other etc. It all depends on what I am lacking in.

And I use either of 2 volume structures in either upper or lower body workouts (they run separately)

1) 4 lower volume workouts with 4-5 days between each, followed by 1 high volume workout with a weeks rest

2) 6 lower volume workouts with 4-5 days between each, followed by 2 high volume workout with a weeks rest betwen each

I normally use the 1st option.

I circuit rotate all the exercises in my workouts - ie I do one set of each exercise, resting ebtween 1.5 to 2.5mins betwen each, depending on how many exercises there are.

Most importantly you will notice the volume in my workout volume per exercise, is autoregulated by % dropoffs. 4% for lower volume workouts and 10% for higher volume ones - plus I factor in the bodyweight into the exercise. Look at my workouts for this. I have been experimenting with different % numbers. But 4/10 work well for me right now

If its strength or rep type lift I go to failure. Basicly go to a max with whatever rep scheme I'm doing, then drop the weight based on the %, and keep going until I can't match the reps and stop. Other times I keep the weight the same but keep repping until I can't get a certain number of reps under the first maximal set.
With speed or explosive stuff, I base the dropoff on speed and form etc.
This keeps me from over or undertraining.

then I start a new training cycle and change it up to target my new weakness or training emphasis.

You could say I am training in a conjugate periodisation style, but nothing like Westside style, this is more like real conjugate periodisation ala the way some Russians did it :)
I sequentially attack and bring up my weakness, wether it be musclar or CNS wise. I sometimes let some motor qualities detrain so that when I come back to em, I will regain my former peaks and then PR in them. I train what is needed on a weekly basis, rather than what I want to do.

So you could say I train rather than just lift weights :)
 
wow, some STOUT thinking behind your gameplan...I like that shit, thanks a bunch for posting all of that up...good to see a brother tearing that shit up, keep up the good work man

peace,
CN
 
Hi Col
Did left leg first, and the right leg always felt much harder, so I failed off the right.
Click to expand...
Okay this one has always bothered me, do you continue rotations for unilateral exercises once one side has dropped off or do you stop once you have reached drop off?
 
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I thought I'd post two fantastic posts here from Adam Nelson, that he made on 'The Ring' in the past 2 days. When someone asked him about training with Poliquin.

Charles Poliquin

I've trained with Charles for over a year now. In fact,last year I flew to AZ once a month until I could no longer afford to do so. His programs strive for body balance through weight work. You do spend a lot of time training your decelerators and you do spend a lot of time training your accelerators, but the most important thing is achieving body balance. Body balance will prevent many injuries and (theoretically) improve overall athleticism.

In my training with Charles I got REAL strong. Charles' programs will get you very strong, and if you add in some additional stretching they are perfect. Someone mentioned the danger of loss of range of motion or decreasing flexibility when training decelerators. This is a valid concern. In truth, it took me many months of stretching before I regained most of my flexibility. However, in time I learned that it wasn't a problem with the weight work, it was problem with me. It takes a lot of discipline to spend an extra hour every day to stretch out. I wasn't that disciplined until it was almost to late. When I did stretch properly I produced big results (or fouled big results). The lead up to the Titan Games was the only time all last year where I felt I was able to stretch properly and lift properly. There, I threw some big bombs nearly 75'.

Anyway, Charles is pretty amazing. His programs are sweet and simple and no matter what kind of shape I'm in they kick my ass in the best way.

Adam
 
This second one relates to a diet question someone asked him (Now Pay attention Colin ;) ).

Poliquin Philosophies

rather than get into specifics, charles prescribes a version of the "cave man diet." Charles rule of thumb for the diet "if it doesn't run, swim or fly you don't eat it." Apply the underlying philosophy across the board and you end up with protein (meats and poultry and FISH). He, also, allows for dark green vegetables and berries. It's important to rotate sources of protein as well as rotate carbs. Much like your body adapts to the same workout, so to does you digestive system.

Charles, also, does a lot with supplementation. Proper supplementation can help prevent overtraining, restore adrenal glands, and prevent injuries. He'll tell you the most underappreciated supplement on the market is fish oil.

Charles wants most of his strength athletes under 12% body fat and for many at 10%. For those of you who've ever seen someone at a true 10% bodyfat you know how impressive it is. But it's not just for show. There's a reason for it. Perhaps some of the chemists in here can explain the relationship of testorone, cortizol, insulin, and growth hormone, I can't. Anyway, at the right bodyfat, your body produces the ideal amounts of all four of those chemicals. Thus, you recover faster, sleep better (and probably less), wake up refreshed...all that equals better training and better competiting.

Biggest problem, it's very difficult to reach 10% bodyfat for most people. These diets can be extremely difficult to follow because they require a lot of preparation and a lot of cash. When you begin taking your diet seriously, you will notice major changes in your body within the first two weeks. At some point, you become a finely tuned machine. Like any finely tuned machine without proper maintanence (i.e. following the diet) you won't run well. So, introduce changes slowly. However, if you choose to take the plunge and get serious with your diet, I promise it will change your world.

Adam
 
Dreambrother said:
Hi Col

Okay this one has always bothered me, do you continue rotations for unilateral exercises once one side has dropped off or do you stop once you have reached drop off?
Click to expand...

Yes,I stop when one side has dropped off. No point in creating more imbalances by working one side more.
But I have found the 2nd side is always harder due to the CNS on a global level still recovering from the first side's set, unless you rest at least 2-3mins between sides

yeah I used to eat like that for a period of time, I got quite lean, but its a lot of work though :)
But you do feel like a million bucks
 
But I have found the 2nd side is always harder due to the CNS on a global level still recovering from the first side's set, unless you rest at least 2-3mins between sides
Click to expand...

Absolutely, I am set to commence (real) training in around 3 weeks, and I have been experimenting with some ISO's i'm looking to incorporate for the first time. Being a shot putter, Side Deadlift iso's (in theory) seem to have a good carryover. I tried them with not too much weight (80k) for about 20 sec at a position that felt like a sticking point. It was very difficult and I took close to a 5 min rest before I went to the next side.

As for the diet, I've made some massive changes over the last few months, alternating periods of extreme (low cal/carb) to moderate (carb cycling) for the sake of a fairly rapid loss (15Kg in 4 months some muscle but plenty of fat). I remember in first week I started thinking 'I can't wait till this is over so I get to some serious indulgence'. But having seen the power of finding optimal carb types, amounts and frequencies as well as regular fish/flax and at least lean bw protein consumption, I cannot in good conscience, go back.Given the volume of my training (Tonnes of Meltdownesque work and O-lifting circuits), my recovery is phenomenal. I guess It's like how you and Ant feel about Areg, not using some form of measurment is taking a big step back. Also, it's not quite as difficult as a lot of people make it out to be. As for cash, I am a poor student, a bit of budgeting goes a long way
 
Make sure you don't do the same exercise every session though, alternate, edepending on what template your using. And that you do some reactive work for the same musclegroups used in the exercise
ISO only works on strain and stiffness of the muscle/tendon complex, so you need to do some explosive/reactive work to make the transfer to regular movements

remeber the strength box concept :)

Well veges are quite cheap :)
I know someone who lost a ton of fat just eating as much veges as he can eat everyday for 6 meals, and some meat
 
Thursday 6th December - Cycle 2 Get Lean+Maintain Strength - Week 24 - Day 1 - Upper 1 - Microcycle 6 - workout 1

Did this workout one day ahead schedule to get back on my usual training days. I wasn't quite sure what to do this session, so I decided to just to keep it simple and see how far I was from hitting 315lbs on CloseGrip bench.
I was also busy watching the Housten Rockets game, which messed up my meal patterns, and so I didn't eat much.

Pretty average workout. I did have a standing long jump contest against a gym instructor 3/4 of the way through. He beat me by about 3 inches, but he's a few inches taller, weighs 30kg less and my legs were cold :)

Bodyweight at gym - 222.5lbs
Workout time - 1.5 hours
Workout rating - 7/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise.

14 inch Grip bench - no arch or leg drive

Warmups - Bar 2x10, 95lbs 2x5, 135x5, 165x5, 195x4, 225x2, 255x1, 275x1, 315x3 sec support

Rotation 1) 315lbs x 0.5
Rotation 2) 285lbs x 1
Rotation 3) 275lbs x 1
Rotation 4) 275lbs x 1
Rotation 5) 275lbs x 1
Rotation 6) 275lbs x 1
Rotation 7) 275lbs x 0.5

Got stuck halfway up with 315lbs, then barely got up 285lbs after a few minutes rest. Form got better with each single though. Seems my timing has been off, and I haven't been exploding as hard as should on the way up. I was getting better at this each successive single, and so even though I was getting tired, I was powering through the sticking point much easier in later ones. Lowered the bar a bit slower than I normally do, and then bam, exploded up and kept it going. Something to work on in the future


45 degree supported T-Bar row - close parallel grip

warmups - Barx10, 25lbs x10, 45x5, 70x5, 90x5, 115x4, 135x3, 160x1, 180x 3sec support

assuming bar weighs 20lbs

Rotation 1) Bar+180lbs x 2.5

96% of (15%BW+Session max) dropoff
Rotation 2) Bar+170lbs x 2
Rotation 3) Bar+170lbs x 2
Rotation 4) Bar+170lbs x 1.5


Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x10, 15lbs x6

2 mins rest
22lbs x13 (+1)
22lbs x 8

Getting stronger on these each workout

Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Pushup/Dip Stretched ISO hold - Knees on floor
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
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Sunday 9th January - Cycle 2 Get Lean+Maintain Strength - Week 25 - Day 1 - Lower 1 - Microcycle 6 - Workout 1

I didn't get much sleep last night (5 hours) and combined with a 3lb increase in bodyweight, from mostly muscle , I didn't feel confident of any improvements. Plus I hadn't done any jumping or sprinting in almost 2 weeks.
So I sure was surprised by the results!

Left Shin and ankles were giving me aches, will have to get lighter and increase force absorbtion ability there. Dropping off all exercises off the sprints

Bodyweight at home - 221lbs
Workout time - 1.25+ hours in total
Workout rating - 8/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

Did my usual Vertical jumps against the wall and some depth jumps to comapre, and didn't note much a difference, but I found it hard getting consistant results doing this, so I will drop this. The uneven surface isn't great to begin with...

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.


Rotating between each exercise - 2 mins rest between each


2 step One legged Jumps

2 jumps each leg
Rotation 1) Left x 2 - 1.5 knuckles over roof
Right x 2 - bottom of fingers at bottom of roof

Rotation 2) Left x 2 - 2.5 knuckles over roof New PR!! +0.5 inch
Right x 2 - Middle of hand at bottom of roof -> matches PR

Rotation 3) Left x 2 - 0.5 knuckle over roof
Right x 2 - Middle of hand at bottom of roof

Up a tiny bit. Left shin was aching a bit. Within one inch on my standing vertical Jump at the park!


No arm swing Vertical Jumps in place

1 vertical jump before each set to measure fatigue

on balls of feet, arms by the side, minimal contact time, continous
Rotation 1) 5 jumps
Rotation 2) 5 jumps
Rotation 3) 5 jumps

the VJ before each set was about 0.5 inch higher than last week, and didn't drop each rotation.


Reflexive Firing 2 legged Hops Quadrant - Anti-clockwise

Rotation 1) ? rotations in 10secs -> forgot to start timer, went longer than 10 secs
Rotation 2) ? rotations in 10secs --> lost count...
Rotation 3) 9 rotations in 10secs --> felt slower

changed the direction from last session


Maximum Speed Sprints - width of park, about 105+ metres

From standing start - with stopwatch
Rotation 1) 12.54 secs --> timing error
Rotation 2) 12.78 secs New PR!! -0.69 secs
Rotation 3) 13.35 secs

Stopped the run about 5m earlier in the first run. 2nd run was smoking!
On the 3rd run I even paused to check if the stopwatch was running, and still went 0.1 faster than last week's slowest time! Plus my left shin and ankles were aching quite a bit so I wasn't running as well as I could have.

Well I measured the area I run with footsteps and I got 110 steps. Back home I measured each step to be about 95-98cm each. Using the lowest figure I got 105+metres. So this distance I run is between 105-107m long!
Shave another 2 secs off that and I'll be extremely happy, and I'm pretty fat and heavy!!!!! On uneven grass from a standing start....can't imagine how fast I'll run if I can get myself under 200lbs ;)
 
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nice PR's on the speed work.
You gotta hate when you are heavier if its muscle :D

Did you get your bands from elitefts?
If you did, what sort of timing do they have on sending stuff over here?
 
I love to be 190lbs right now, damn :)

I got the bands a year and half ago, didn't take long, 2 weeks at the most
 
Tuesday 11th January - Cycle 2 Get Lean+Maintain Strength - Week 25 - Day 2 - Upper 2 - Microcycle 6 - Workout 2


Good workout today, but I left my Whey+Gatorade drink at home, so I bought a Powerade drink as a subsitute...


Bodyweight at gym - 222lbs
Workout time - 1.5 hours
Workout rating - 8/10

Rotating sets between each exercise, 30sec to 1 min between each during warmups and earlier sets and then 2 mins later on


Standing Military Press - in Oly Shoes

Warmups - 45lbs 2x8, 70x8, 95x8, 115x6, 135x5, 155x2

controlled for max reps
Rotation 1) 155lbs x 9 New PR!! +1 rep

96% of (15%BW+Session Max) dropoff
Rotation 2) 145lbs x 8 ---> did 8 reps instead of 9
Rotation 3) 145lbs x 7.5

Haven't done presses in a few weeks, and they felt hard and wobbly during the warmups, but once I started the worksets they felt OK.


Reactive Chins - 12 inch grip

Warmups - pulldown version 25kg x10, 35x8, 45x5, 55x5, 65x3, then BWx2

Explode up, release grip and recatch just before full extension
Rotation 1) BW x 3
Rotation 2) BW x 3
Rotation 3) BW x 3 --> starting to strain up


Force Drop Absorbtion/Reactive Pushups on Padded Mat

warmups - few sets of pushups and plyo pushups on the leg press set

I explode up, hold for a sec, then drop down, while pulling up hands off the floor and brake myself just an inch above the floor, stablise for a sec and then repeat

Rotation 1) BW x 5
Rotation 2) BW x 5
Rotation 3) BW x 5 --> starting to strain up


Force Drop Absorbtion Dumbell Curls

warmups - normal 3kg x10, 5kg x8, FDA style 15lbs x5, 20x5, 25x5, 30x3

I explode up, hold for a sec, then relax, abruptly braking just before full extension, stablise and repeat

Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5
Rotation 3) 35lbs x 5 --> starting to strain up

Force Drop Absorbtion Rope Tricep Pushdowns

warmups - normal 15kg x8, FDA style 15x5, 20x5, 25x3

I explode up, hold for a sec, then relax, abruptly braking just above 90 degrees, stablise and repeat

Rotation 1) 25kg x 5
Rotation 2) 30kg x 4 --> starting to strain up
Rotation 3) 25kg x 5 --> starting to strain up


Cuff Circuit

Roatting between each exercise - 1.5 mins rest

Free Motion pulley standing L-Flyes - arms by side
Warmup - 10lbs x 6

1) 20lbs x 15 2) 15lbs x 15

30 degree face down laterals, Arms angled down slightly
Warmup - 3kg x 10

1) 5kg x 15
 
hey man, where in australia are you? I'm thinking of studying abroad over there maybe at the university of melbourne or south wales (in sydney) and was wondering if we could meet up or somethin' bro..

peace,
CN
 
Dreambrother said:
I thought I'd post two fantastic posts here from Adam Nelson, that he made on 'The Ring' in the past 2 days. When someone asked him about training with Poliquin.
Click to expand...

I was reading through the archives this morning, interesting stuff - saw your name as well :)
I used to read the ring a bit a few years back. Collected a lot of good info from Dave Caster and John Smith etc

But now I no longer need that stuff ;)
 
came across this post by Coach Mac, on the Ring Blogs

-----

The Tendo Unit...IF you are a SERIOUS coach or thrower...you are QUESSING at your training IF you don't have access to this. Training is INDIVIDUAL. We are establishing training parameters as we speak at (3) regional area's in the throws.

We, as throwers, have to know the VELOCITY of the bar. This unit measures the speed of the lift as well as the wattage. I'm so old that we use to use a paper clip that would come off of the collar at lock-out and a stop watch to measure the TIME component....to take the weight on the bar...the TIME and WEIGHT lifted was way too much work. Attach this Kevlar line to a wt-lifting belt and jump up and you get the Meters -per-second on your vertical. We also use this as a way to determine recovery of the CNS...(nervous system) It measure's the concentric (positive movement) as well as the eccentric( negative movement)...this will tell you that when you step off a plyo box you are moving at the speed of gravity (9.8 meters per second)....and IF your ability is IMPROVED to reverse our direction...you will THROW FARTHER !!!

We have found a way to accelerate the eccentric movements and shorten the stretch reflex or coupling moment to make this a HIGHER velocity . Our results this year have been nothing short of FANTASTIC...our average improvement in the first 6-weeks in the Safety Squat was 280-lbs. with a high of 330-lbs. We tested stand throws TODAY and the standing shot was up a high of 5-feet in (3) throwers and we had a p.r. in the discus from a stand...Big GRIN.

STAND bye for more developments...and a HUGE THANKS to all of the student-athletes that have inspired me to become a better coach...!

---


We have timed the negative (eccentric contractions) with the TENDO Unit just using regular weight and if the bands (are attached correctly) they can TRIPLE the acceleration in the down portion. Since EVERY thrower has to go DOWN...before they go UP...we think that your ability to handle these accelerated loads will build stabilty and increase your ability to INCREASE your reversal stregth. Once you can hadle these VELOCITIES you'll increase your LIMIT STRENGTH.

This TURBO Boost will enable a thrower to shorten the amortization phase...here is the DISCLAIMER: much like putting a TURBO CHARGER on your car and then adding HIGH octane airplance fuel...these workouts will make you very POWERFUL...however ...like a car...your motor can blow up from the HEAT !!! I would HIGHLY recommend having the ability to do 1 1/2 to 2 times bodyweight in squats before adding this variant to your training. Range Of Motion...we are at least 2" below parralell and either use a BOSU ball or a Anti-burst Swiss ball...with a dynamic load of over 2,000 pounds. This accompishes a couple of things...it diminishes the shock too L-5 ( major weight bearing lower lumbar) and it increase the SPEED of the amortization phase...!
 
Thursday 13th January - Cycle 2 Get Lean+Maintain Strength - Week 25 - Day 3 - Lower 2 - Microcycle 6 - workout 2

Excellent workout today, despite poor sleep. The 40 min nap just before really helped refresh me.
Pretty heavy at the gym though, but I was jumping a touch better.

Bodyweight at the gym - 224lbs
Workout Rating - 9/10
Workout time - 1.5 hours

Warmup

1) Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.

4) Ankle Hops - 3x20

5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the CleanPulls

A few sets of stuff with the bar
PowerClean + HighHang SquatClean + Powerjerk - 89lbs
SquatClean + Powerjerk - 89lbs, 119lbs, 155lbs


Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.

Vertical Jumps

Vertical Jumps x 3 ---> before starting everything 30-40secs rest between each - looked tro be about 3+ inches aboive the mark, so perhaps a 0.5 to 1 inch improvement

Then did a one step jump, popped ceiling panel up with head - felt like 2+ inches above it - a bit higher than before
Then did 2 similar jumps but from a standing start, and both touched my head on the ceiling. So it's up a bit :)

Done before each set of Reactive Squat into JumpSquat
Rotation 1) one step jump --> head level with ceiling

Rotation 2) one step jump --> head level with ceiling

Rotation 3) one step jump --> head barely below ceiling


Full Oly Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats - divebombed down BWx5, Barx5, 95x5, 135x5, 185x5, 225x4, 255x3, 295x2
FrontSquats - 95x5, 185x2

about 84% of (85%BW+1RM) - fast down, braked just before bottom, max speed up
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 1 ---> slow reversal and too much strain

Squats felt heavy and funny at first since I hadn't any in almost 2 weeks, but
once into the worksets it felt fine. I was going down even faster than before, and braking just before rock bottom, about 2-3 inches higher. Could really feel the hams and glutes work hard. Unlike in the past where I would freefall and bounce a bit at the bottom. Guess it means I am stronger now, able to absorb and reverse it better. I'll keep at this weight until I can blast it up in 0.9 secs on the concentric. Was about 1 sec today, used to be about 1.1 sec, so a small improvement already. 1 sec on eccentric.

Reactive Squat into Jump - in sneakers

Warmup sets - Bar x5

about 52% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard into a jump. Land and reset
Rotation 1) 115lbs x 3
Rotation 2) 115lbs x 3
Rotation 3) 115lbs x 3 ---> form worse and much lower

I kept losing balance landing on the first rep of each set. Also landing heavily on heels. In any case I wasn't feeling confident landing on the balls of the feet.

Reactive Clean Pulls - in Oly Shoes - HookGrip - RAW

warmups - 175x3, 205x3, 243x3

Started from floor, divebombed down and reverse 2-3 inches above the floor

about 66% of (50%BW+1RM)
Rotation 1) 263lbs x 3
Rotation 2) 263lbs x 3 ---> slower eccentric and reversal

This felt much lighter than I expected. I know I can squatclean this, but I'm looking forward to powercleaning it.
The eccentric fired the hell out of lats though!

Dumbell reactive SplitSquats - in Sneakers

drop into split from standing start - left leg first - react back to standing start switch legs and repeat
Rotation 1) 2x35lb dumbells x 4
Rotation 2) 2x35lb dumbells x 4


Backward Semi Stiff-Legged Altitude Drops

Warmups - 6inches x 5, 12inches x1

Heels off the floor and exploding into calf raise
Rotation 1) 12 inches x 5
Rotation 2) 12 inches x 5
Rotation 2) 6 inches x 5

Time to beef up my calf force absorbtion. One cause of my recent shin aches. Body didn't seem able to handle 12inches, felt some shock travel through the body. So will stay at 6 inches for a while


Cooldown


Toe Curls
25lb barbell x15, one leg over the other x 15

Just to work the tibs a bit.

Lower range partial Reverse Hypers BWx10

layed over a swiss balll to stretch out the spinal erectors x 1min
 
Very mild drain, not too bad. need more sleep, but I don't feel too bad.
Overall body ache. Moderate soerness in my traps, quads, calves and posterior chain. Especially in my upper hams.

When I finished my shift at my part time job this morning, I walked into the office, and the Boss's wife saw me. I've been working here for 3+ years now.
she said "You've doubled your weight since you started working here haven't you?"
I said "Yeah I went from 80kg to 99kg, but I've put on some fat as well"
She then said "You don't look fat, you look muscley.You look good"
She was heaping all kinds of praise on me, and her husband started getting jealous :D

Actually I am pretty fat, maybe to normal people I'm not, because the muscles give the illusion of better shape etc. Still maybe it's good to know that females do notice ;)
A few weeks back I bumped into one of my cousins who I haven't seen in a while and he asked if I was bodybuilding..hmm I don't even train for shape and size :p
 
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Most of my overall aches are gone, but my VMO and hammie/glute tie in is still really sore!

Anyway when I jump my legs tend to swing back. So according to Chris Korfist, I am posterior chain heavy in my recruitment

The process to recognize such traits is fairly simple. The first test one could perform is a blind folded vertical jump. While the athlete jumps, video the jump from the side. If the athlete jumps and pikes, his feet move forward and slightly up, he is a hip deficient/quad dominant athlete. In some cases, they are so quad dominant, they will actually jump forward instead of straight up and down. Also, if the athlete tries to jump with their back, raising the torso first, we know that he is a quad deficient jumper. If the athlete has his legs move
backward while in the air, the athlete is hip extension dominant/quad deficient. So, from this simple jump, we can tell what side of the body needs work, quads or hamstring/gluts. But there is more. If we watch from the front, the athlete who pushes more from one side or the other will launch their body in the opposite direction. We then know if there is an imbalance between the two sides. So far we know if the athlete needs posterior or quad work and single leg or double-leg work. We can also learn about the athlete on their landing. If they land in balance, they possess the strength to move ahead with power work. If they land out of balance, they lack the strength to absorb the force of their body weight upon landing. These athletes would benefit greatly
from a strength template to some ADA drops. When they look like they are absorbing evenly with their legs, then they can move onto a power template.
Click to expand...

But I am not so sure if I am quad deficient...my quads are huge, and I do a lot of frontsquats and oly fullsquats, squat cleans and off course power jerks where I do push my knees well forward. Then again with the amount of pulls I do maybe I do rely more on my posterior chain more..who would have thought? Or it could be just that with all the olys I do, my recruitment patterns have become such
 
Actually I am pretty fat, maybe to normal people I'm not, because the muscles give the illusion of better shape etc. Still maybe it's good to know that females do notice
Click to expand...

Yes, last year I got to an alltime high weight of 132 Kg, despite having a humongous waistline but my back/chest/shoulders all ways get bigger, making the damge not so noticable (all I did last year was on average one throwing session per week, plus maybe some light snatches once a month)

A few weeks back I bumped into one of my cousins who I haven't seen in a while and he asked if I was bodybuilding..hmm I don't even train for shape and size
Click to expand...

Nothing can compare to sarcomeric hypertrophy, I'm very fortunate that when i first started lifting over 8 years ago I only wanted to be a shot putter, so I tried to find out out as much as I could about what they did. I was Deadlifting and Squatting literally from day one. Throwers are big and muscular not always as a reult of natural selection (oh yeah a lot of them are fat too, but that's an individual choice).
 
This is what a thrower should look like!

I think probably the greatest thrower of all time, His diary entries for he iaaf.org website were an absolutely compelling read (He's got the sort of mind and approach to training/comp that would make DB salivate to work with him!). I think he's 1.87m and 97Kg, third longest hammer throw in history and the reigning Olympic Champion.
 
pretty lean! Well from what I can see from the thumbs :)

I used to be fairly lean..me at 192lbs... ahh that was 30lbs ago :chomp:
If I was like this now, I'd jumping so high and running so fast!!!!
But I still wasn't what you call sprinter lean though. That was actually after a period of veges, meat and gallons of ice cold water "diet". I was actually getting stronger and bigger during this period, while leaning up and felt like a million bucks! Just like a Poliquin diet :D

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_192lbs.JPG

don't think I could get that light now unless I ripped up since I have gained a bit muscle since then. But 200lbs is certainly achievable. That would 20lbs lighter than I am now.
 
Dreambrother said:
Col, the avatars are getting quite racy (Although we appreciate it ;) !). Hmmm, is your significant other aware of you using those piccy's? : :evil:
Click to expand...

Yeah she is, she doesn't really care :cool:

Can you link me to that guy's log?
 
Damn Col, looking Lean, i'm guessing that's when you met the 'missiz'! Girls liking big guys seems quite the myth to me, damn why did I chose throwing!Grrrrrr

Here are the links
http://www.iaaf.org/athletes/Athlete=12411/newsId=23787/index.html
Very Hammer oriented stuff though.

Someone on the ring mentioned he had a 300 lb snatch and 400 lb clean at a 210 bodyweight a few years back!
His father was Japanese Hammer Thrower (Held the asian record until Koji broke it!) and Mother was a world class Romanian athlete (High Jumper I think), yeah yeah genetics, but come on...
 
ahh. I read Koji's mother is a former Romanian javelin thrower. I guess he has speedx2 in his genes and CNS makeup! :eek2:

LOL a did a search and came across a lot of female blogs gushing about him - guess he has those Eurasian looks going for him :)
 
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Could do with more sleep, but I'm feeling fairly strong and loose today. Hopefully this will mean I'll have a good workout, although my upperbody is a bit fatigued now. Maybe a bit of food and some naps will fix that.
Went for a 20min walk yesterday. VMO and posterior chain still quite sore...

Started to reduce my starchy carb intake, hopefully this will get me back on the path to a leaner meaner fighting machine :)
Mostly eating meat, veges and raw nuts right now.
 
Sunday 16th December - Cycle 2 Get Lean+Maintain Strength - Week 26 - Day 1 - Upper 1 - Microcycle 6 - workout 3

excellent workout today. I felt strong and powerful. Even though I was straining hard, somehow the weights just didn't feel as heavy as normal, or I didn't have to work as hard or something :)

Bodyweight at gym - 222lbs
Workout time - 1.5 hours
Workout rating - 9/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise.

14 inch Grip bench - no arch or leg drive

Warmups - ISO held an inch above the chest - Bar 2x10, 95lbs x5+2 ISO paused reps, 135x5+2 ISO reps, 165x3 ISO reps, 195x3+2 ISO reps, 225x3, 245x1

Lower down to an inch above the chest, hold for 3-4 secs and explode
Rotation 1) 245lbs x 3 ---> set duration of 26 secs

96% of (15%BW+Session max) dropoff
Rotation 2) 230lbs x 3
Rotation 3) 230lbs x 3
Rotation 4) 230lbs x 3
Rotation 5) 230lbs x 2.5

Figure my weakness was starting strength and ability to turn it on. So I did ISO paused benches today. Really surprised myself by getting 3 reps down like this with 245lbs, although I just barely made the 3rd rep. I couldn't move the 4th rep an inch :)
Took 1.1 sec to lockout the first rep, 1.6 sec for the 2nd and 2.9sec on the 3rd rep.
Probbaly should have gone 10lbs heavier. The sets with 230lbs were actually feeling lighter and faster on the 3rd and 4th set. The first rep of those sets went up much faster - guess my CNS started learning to turn it on.
Concentric times for the first rep of each set with 230lbs 2) 0.934 sec 3) 0.873 sec 4) 0.933 sec 5) 1 sec

Felt pretty easy holding it at the bottom vs holding it up higher. Also looks like I do a very tiny countermovement...
Feels like I've gotten a bit stronger already this microcycle, guess I'll find out in 2 weeks time


45 degree supported T-Bar row - close parallel grip

warmups - 4sec ISO at top - Barx10, 25lbs x5+2 ISO reps, 45x5, 45x2 ISO reps 70x5, 90x2 ISO reps, 115x2 ISO reps, 135x2sec ISO, 145x1

assuming bar weighs 20lbs

Pulled to the top, held for 4 secs, lower and repeat
Rotation 1) Bar+135lbs x 3.5

96% of (15%BW+Session max) dropoff
Rotation 2) Bar+127.5lbs x 3
Rotation 3) Bar+127.5lbs x 3
Rotation 4) Bar+127.5lbs x 2

posterior chain was straining pretty hard on these!

Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x10, 15lbs x6

1.5 mins rest - ISO held at 90 degrees
1) 30lbs x 20sec ISO
2) 25lbs x 20 sec ISO
3) 25lbs x 13 sec ISO


Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Pushup/Dip Stretched ISO hold - Knees on floor
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
Hmm waking pulse went down after a workout? A first!
Could use more sleep, but I feel ok. Small amount of soreness in the upper body. Posterior chain almost ache free now.

This is the first time I've used as low as 2 main exercises in the main workout, and it does seem to work much better. I feel much stronger, and so better gains etc. If I can closegrip bench 315 comfortably in a few weeks time, that is proof I guess :)

Better concentration of training effects I guess
 
So I'm thinking - as far as strength work

2 exercises in the main workout - strength/strain dominant - alternating between set times under 8sec and 10-15sec. 3min rest between each exercise. All work done to failure on the initial and final sets

more exercises in the 2nd supplementary workout.
More explosive/power/speed/reactive dominant, some 20+sec high rep work if needed. Less rest 1.5 to 2mins between each.
Work done based to speed and form, not taken to failure. Although the high rep work is done to failure.

And none of the same exercises are used in each workout of the 2 workouts. Keeps the CNS fresh and interested.

That's sorta what I'm doing this microcycle for upper body. I did this by accident, but I think it's pretty cool. If you look closely there is a bit of that lower volume, higher intensity intensification thing in workout 1, and then a higher volume accumalation thing in workout 2. Also workout 2 has Reactive and explosive type work to keep the muscles more fast twitch like, and off course help speed and such.

working good so far, I feel like I'm encouraging gains in a much more positive manner than before
 
Tuesday 18th January - Cycle 2 Get Lean+Maintain Strength - Week 26 - Day 2 - Lower 1 - Microcycle 6 - Workout 3

I had some hunger pains during the workout, and the change in my diet (drop in starchy carbs) made me feel a bit queezy and different. So not a great workout from that point of view, but I still made progress, so that's good.

Still don't have much rate work capacity. Once the sprints dropoff, it seems everything is pretty much shot.
I finished the workout in much better shape than the last time. Left shin was still a bit achy on the single leg jumps and some of the sprints, but it's much better now. Just a case of not being able to absorb the force of single leg contacts. 2 legs is fine. Lighter bodyweight and greater strength in the calves should help.

Bodyweight at home - 219lbs
Workout time - 1.25+ hours in total
Workout rating - 7/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops.

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.


Rotating between each exercise - 2 mins rest between each


2 step One legged Jumps

2 jumps each leg
Rotation 1) Left x 2 - 2 knuckles over roof
Right x 2 - bottom of fingers at bottom of roof

Rotation 2) Left x 2 - 2 knuckles over roof
Right x 2 - Middle of hand at bottom of roof

Rotation 3) Left x 2 - two knuckle over roof
Right x 2 - 1 inch above Middle of hand at bottom of roof - new PR


No change except off right leg, better technique. Left shin was aching a bit on first set, but fine on the rest. These have stagnated just about.
tried a 4th set, just did a single jump off the left leg, and it was way down.

No arm swing Vertical Jumps in place

1 vertical jump before each set to measure fatigue

on balls of feet, arms by the side, minimal contact time, continous
Rotation 1) 5 jumps
Rotation 2) 5 jumps
Rotation 3) 5 jumps --> last jump way lower

the VJ before each set was 0.5 inch higher than last time, middle of hand over the roof now!

Reflexive Firing 2 legged Hops Quadrant - Clockwise

Rotation 1) 9 rotations in 10secs
Rotation 2) 9.5 rotations in 10secs --> Highest so far, felt smooth
Rotation 3) 9 rotations in 10secs --> really messy

Clockwise today.

Maximum Speed Sprints - width of park, about 105+ metres

From standing start - with stopwatch
Rotation 1) 13.34 secs
Rotation 2) 12.53 secs New PR!! -0.25 secs
Rotation 3) 13.06 secs

first run felt like 90%. Hips felt low, and the wind wasn't rushing across my ears as loud/fast as it should. No flow, felt cold. Need to warmup better I guess.
2nd run was flying!! Hips were high, stride was flowing, just skipping across the surface. Air rush was loud and fast across the face. Third one felt good, but obviously slower, I was trying too hard, but much better than last week's third run. Shins, feet and lower legs in better shape. And 0.3 sec faster than last week's slowest run too, so I'm improving across the board.

Sweet I'm fast approaching 12secs. I've long dreamed of running under 12 secs, and it looks like it'll happen sometime this year. Just never thought I'd do it at this sort of bodyweight, and carrying this amount of bodyfat and muscle mass!
 
I have huge legs and hips, made apparent to me when I was buying my new suit yesterday....waist fit, but thighs and butt too tight. And pants were one size up from the suit top...
I thought about losing some size there to help my speed a bit, without losing strength that is :)
 
Are you sure if you dropped size you wouldnt lose strength at the same time?
Are you still working on leaning out, hows it going?
 
I would, but if I icnrease my neural recruitemnt, that should balance it out. or lose size and then regain it by increasing neural recruitment. Risky though.....

Or the size could be a lot of fat - likely! :D

Leaning, not going so well, need some tweaking...:p
 
Thursday 20th January - Cycle 2 Get Lean+Maintain Strength - Week 26 - Day 3 - Upper 2 - Microcycle 6 - Workout 4


Below average workout today. Need more sleep...

Bodyweight at gym - 224lbs
Workout time - ?
Workout rating - 6/10

Rotating sets between each exercise, 30sec to 1 min between each during warmups and earlier sets and then 2 mins later on


Standing Military Press - in Oly Shoes

Warmups - 30lbs x12, 85x8, 95x5, 115x5, 115x3, 135x4, 150x1

controlled for max reps
Rotation 1) 160lbs x 8.5
Rotation 2) 160lbs x 6

Was hoping to hit 9 reps. Getting stale on up and down reps.

Reactive Chins - 12 inch grip

Warmups - pulldown version 25kg x10, 35x8, 45x5, 55x5, 65x3, then BW 2x1

Explode up, release grip and recatch just before full extension
Rotation 1) BW x 3
Rotation 2) BW x 3 --> starting to strain up


Force Drop Absorbtion/Reactive Pushups on Padded Mat

warmups - few sets of pushups and plyo pushups on the leg press set

I explode up, hold for a sec, then drop down, while pulling up hands off the floor and brake myself just an inch above the floor, stablise for a sec and then repeat

Rotation 1) BW x 5
Rotation 2) BW x 5

felt easier than last session

Force Drop Absorbtion Dumbell Curls

warmups - normal 3kg x10, 5kg x8, FDA style 15lbs x5, 20x5, 25x5, 30x3

I explode up, hold for a sec, then relax, abruptly braking just before full extension, stablise and repeat

Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5 --> starting to strain up on last rep

Force Drop Absorbtion Rope Tricep Pushdowns

warmups - normal 15kg x8, FDA style 15x5, 20x5, 25x3

I explode up, hold for a sec, then relax, abruptly braking just above 90 degrees, stablise and repeat

Rotation 1) 25kg x 5
Rotation 2) 25kg x 5 --> starting to strain on last rep


Cuff Circuit

Roatting between each exercise - 1.5 mins rest

Free Motion pulley standing L-Flyes - arms by side
Warmup - 10lbs x 8

explosive - 1) 15lbs 2x10

Lying on side laterals, Arms angled down 30 degrees

1) 5kg x 25 sec ISO 2) 5kg x 10 Oscillatory Isometrics

taegeting the lower and mid traps, and these did the job really well.
 
i hear ya. Once basketball training starts i usually drop a bit of fat. Maybe you need to find a few pickup games or something to get the heart going and work on teh skillzzz at the same time :D
 
d-dub said:
i hear ya. Once basketball training starts i usually drop a bit of fat. Maybe you need to find a few pickup games or something to get the heart going and work on teh skillzzz at the same time :D
Click to expand...


well the change in diet has made me feel much better, blood sugar is much more stable now - I dropped the starchy carbs quite a bit
so that should help me get leaner

I never found BBall to lean me up much. I lost the most fat when I was walking heaps, 3 times a week late at night before bed! :worried:
And drinking lots of ice cold water definitely helps. Body has to burn calories to heat the water to body temp, or keep the body temp stable :)
 
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Sunday 23rd January - Cycle 2 Get Lean+Maintain Strength - Week 27 - Day 1 - Lower 2 - Microcycle 6 - workout 4

Excellent productive workout today. Bodyweight at the gym is down a bit to.
I didn't feel in the mood for some olys variants, so I just did a few sets of stuff for warmup, and then replaced em with Reactive reverse hypers

Its amazing how much more intensive things get when you acclerate the eccentric speeds, I just know I'm gonna be sore tommorrow!

Bodyweight at the gym - 220.5lbs
Workout Rating - 9/10
Workout time - ?

Warmup

1) Partial lower range Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.

4) Ankle Hops - 4x15

5) Olys - did one of each in between the warmup sets of the rest of the exercises

A few sets of stuff with the bar
PowerClean + HighHang SquatClean - 89lbs, 119lbs, 155lbs
Cleanpull + 2 Hang Clean Highpulls - 175lbs

dropped really easily under the bar on the squatcleans and meet it perfectly, and then just bounced up without any strain. Feeling way faster than before

6) some vertical jumps - quite a few, and one before each set of Reactive Squat Jumps to measure fatigue, but mostly using form/speed on the exercises as a guide now


Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.


Full Oly Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats - divebombed down BWx5, Barx5, 115x5, 165x3, 205x3, 235x3, 265x3, 295x1
FrontSquats - 115x3, 165x2

about 84% of (85%BW+1RM) - dve bomb down, braked just before bottom, pushing floor away explosively
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3 --> much slower reversal and last rep strained up

My eccentric strength levels have really improved in the few weeks of this microcycle. Went down even faster than last week. Just about as fast as it's possible to drop down - infact the warmup set with 115lbs, I was able to outrun the bar/gravity, causing a 2-3inch bar separation from my traps!
Even with 295lbs, you can hear the plates smack against the bar from the downward velocity, and I feel like I'm doing lat pulldowns :D
I guess if I was a olylifter, that speed would really help me get under a clean or snatch - these would really help with full cleans and snatches - guess why the olys I did for warmups felt so easy, popping down, meeting the bar, and just springing up without effort.
From 235lbs and under, I can just drop down and snap up without much effort. 265lbs I have to strain a bit braking and pushing up, and 295lbs there is moderate levels of strain. Probably won't help the jump much, but doesn't seem to hurt my sprints. 235lbs would be the upper limit for reactive squats. When I can get 295lbs to feel like 235lbs, I guess I'll be fullsquatting around 500lbs :)
The third rep of each set is quite a bit slower, more strain. Maybe I should do doubles instead at this %. Eccntric took 0.7-0.8 sec down from 0.9-1 sec. Concentrics the same at 1sec. Once I get the concentrics to 0.8-0.9sec I'll up the weight

Reactive Squat into Jump - in Oly Shoes

Warmup sets - Bar x5

about 52% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard into a jump. Land and reset
Rotation 1) 115lbs x 3
Rotation 2) 115lbs x 3 --> slower reversal speed

did these in olyshoes this time, they felt better. The hard sole means you have to land smoothly though. But better power transfer. Looks like I was jumping 12 inches.


Backward Semi Stiff-Legged Altitude Drops

Heels off the floor and exploding into calf raise
Rotation 1) 6 inches x 5
Rotation 2) 6 inches x 5

Dumbell reactive SplitSquats - in Sneakers

drop into split from standing start - left leg first - react back to standing start switch legs and repeat
Rotation 1) 2x35lb dumbells x 4
Rotation 2) 2x35lb dumbells x 4


Reactive Reverse Hypers - on hyperextension bench


Rotation 1) BW x 10 secs - 9.5 reps
Rotation 2) BW x 10 secs - 9 reps

just approximate reps.


Cooldown

Reactive Toe Curls
one leg over the other 2 x 8


layed over a swiss balll to stretch out the spinal erectors x 1min
 
CoolColJ said:
well the change in diet has made me feel much better, blood sugar is much more stable now - I dropped the starchy carbs quite a bit
so that should help me get leaner

I never found BBall to lean me up much. I lost the most fat when I was walking heaps, 3 times a week late at night before bed! :worried:
And drinking lots of ice cold water definitely helps. Body has to burn calories to heat the water to body temp, or keep the body temp stable :)
Click to expand...

I dont find much happens when im only playing half court games, but once the season starts with full court training (plenty of suicides etc) and full court games i lean out a bit. I know its just increased activity levels but its a heck of a lot more interesting than running on a treadmill or sprinting at an oval by myself. ;)
 
Glutes and upper hammies really sore now. And entire quad area. Usually it's mostly my VMO, but this time all the way up to the hip. Fast eccentrics don't have much time under tension or allow much volume, but I'm sure getting a some size gains. VMO is starting to get that hanging over the knee look.
 
I asked

If someone is 0.25 sec faster than you over 100m, how many metres will he be ahead at the end of the race?

someone answered

It depends on the speed of the athletes in the race. At the end of an elite race (10.0 athletes) the difference would be almost 3 meters, however at the end of a junior high girls race it might only be 1.5 meters or less. For your average 11.0 second guy though, .25 equals about 2.5 meters at the end of the race.

damn makes me think if I raced myself from 4 months ago, I'd be a whole lot of metres infront! :)
So it seems I'm shortening my sprints by 2m or so every time I chop off 0.25 sec of my time so far
 
Last edited:
Tuesday 25th January - Cycle 2 Get Lean+Maintain Strength - Week 27 - Day 2 - Upper 1 FATIGUE TOLERATION - Microcycle 6 - workout 5

Ok workout - felt weird and crappy, but I got the job done.

Bodyweight at gym - 221lbs
Workout time - ?
Workout rating - 7/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2+ mins between each exercise. And 3 mins after rows dropped off

14 inch Grip bench - no arch or leg drive

Warmups - Bar 2x10, 95lbs x8, 135x5, 165x5, 195x5, 195x1, 225x3, 225x1
250x1


Rotation 1) 275lbs x 3 New PR!! +1 rep

Controlled down and explode up
90% of (15%BW+Session max) dropoff
Rotation 2) 245lbs x 3
Rotation 3) 245lbs x 3 - 16 inch grip
Rotation 4) 245lbs x 3 - 20 inch grip
Rotation 5) 245lbs x 3
Rotation 6) 245lbs x 3
Rotation 7) 245lbs x 3 - 16 inch grip
Rotation 8) 245lbs x 3
Rotation 9) 245lbs x 3
Rotation 10) 245lbs x 3
Rotation 11) 245lbs x 3 --> real hard strain on last rep

Controlled the weight much more on the way down than in the past. Power off the chest/starting strength is much better overall. The 3rd rep of 275lbs felt like it hardly moved, but I got it. Video showed it moved ok, and didn't get stuck like normal. Just powered it up hard off the chest. I can strain pretty good now, last rep took 4 secs to lockout just on the concentric - 5 secs with eccentric.
I tried a few other grip widths during the worksets - 16inch grip felt the smoothest, no real sticking point, more pec. 14 inch grip has a huge sticking point at 3/4 of the way up, but felt the most stable and secure. 20inch grip felt really "naked and unstable", lots of pecs.

Work capacity surprised me, 11 sets! Pecs were really feeling it, even with a closegrip. Next goal is 295x2 :)


45 degree supported T-Bar row - close parallel grip

warmups - 10lbs x10, 25x8, 45x6, 70x5, 90x5, 115x3, 135x2, 145x1

assuming bar weighs 20lbs

Rotation 1) Bar+160lbs x 3.75

90% of (15%BW+Session max) dropoff
Rotation 2) Bar+137.5lbs x 4
Rotation 3) Bar+137.5lbs x 4
Rotation 4) Bar+137.5lbs x 4
Rotation 5) Bar+137.5lbs x 4
Rotation 6) Bar+137.5lbs x 4
Rotation 7) Bar+137.5lbs x 3.5



Cuff Stuff and ISO Stretches - EQI

Dumbell Elbow supported Cuban Rotations

warmups 4kg x9, 15lbs x5

2.5 mins rest between each side
1) 25lbs x 10
2) 25lbs x 7
3) 25lbs x 5

getting stronger, almost at proper levels vs bench


Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Pushup/Dip Stretched ISO hold - Knees on floor
BW x 1min

Shoulder Dislocates pec stretch with wooden staff
 
Well damn, waking pulse went down after a high volume fatigue toleration workout! LOL its like yesterday's workout was active recovery for me. My muscsles got worked that's for sure, moderate soreness in my upper body, but my CNS doesn't seem to have been bothered too much. I don't feel drained like I normally do after a fatigue workout. Learning new things about my body every week!

Still some soreness in my legs and hips. Spinal erectors and interal hip muscles around the groin are still pretty sore.

This morning I slipped on a wet patch, and was able to recover luckily. The muscles in my groin area flexed violently, but I didn't get hurt. Lucky I have been training my legs and hips reactively and reflexively lately, otherwise I'm pretty sure I would have pulled a muscle or two!
 
That incident yesterday really hit the message home to me, and made me think. Pretty much 90% of sports movements are of a reflexive nature, while absorbing and reacting to high forces in a chaotic environment. You just don't have conscious control most of the time, and things happen unexpectedly.
When I slipped yesterday, there was no time to act, things just fired by reflex. And had I been a tiny bit later in doing that I would have ended up on the floor, and worse still if I didn't release the tension just as quickly I most probably would have pulled a muscle!
Now I can see why certain athletes are always getting injured just by how they train...
Never mix duration with rate ;)
 
Sunday 27th January - Cycle 2 Get Lean+Maintain Strength - Week 27 - Day 3 - Lower FATIGUE TOLERATION - Microcycle 6 - workout 5

Good workout, about as close to a perfect 10 as I've come, but I had to mark it down due to the deadlifts feeling heavy and the pain in my hands and traps :)
Long, and tiring, but in a good way, don't actually feel exhausted given the amount of work I did. Work capacity again surprising me! Especially since I haven't done any strength work in a while, and volume has been low. Will be interesting to see what happens to my waking pulse tomorrow...

Couple of guys asked me what I was training for, I said sprinting, which always gets em, I guess I'm quite a bit bigger and bulkier than most sprinters are :D
Was gonna do some ab work, but deadlifts and wide stance full squats were nailing em hard, so decided I didn't need to.
Forgot to work my tibs! I'll do some stuff for em tommorrow

Bodyweight at the gym - 220.5lbs
Workout Rating - 9/10
Workout time - 2.5+ hours

Warmup

1) Partial lower range Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Ankle Hops - 3x15
5) Some powercleans with 89lbs

Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.

Clean Deadlift - in Oly Shoes - HookGrip - RAW

Warmup sets - 155lbs x3, 205x3, 243x3, 293x3, 343x2, 393x1

Lowered under control RDL style, reset
Rotation 1) 433lbs x 2 + 1 MISS(stapled to floor) New PR!!

90% of (50%BW+Session max) dropoff
Rotation 2) 373lbs x 2
Rotation 3) 373lbs x 2
Rotation 4) 373lbs x 2
Rotation 5) 373lbs x 2
Rotation 6) 373lbs x 2
Rotation 7) 373lbs x 2
Rotation 8) 373lbs x 1 + 1 MISS(stapled to floor)

Well the warmup could have been a bit better approaching 433lbs. Felt heavy and form was crap. During the worksets, I worked on my form. I tried pulling my shoulders back and locking the back tight and then pushing hard through the heels. That made a big difference!
Felt a bit easier, and took the pressure off the lower back. Made the upper torso stiff and solid, and I just felt an overall body strain rather than a heavy lower back move. Much more posterior chain and gave my mid and lower traps a nice workout too. Always a good thing to balance the benching I do.
No lower back strain at all!
That's one good thing about the cluster set approach, you can really work on your form with heavy loads.
I don't really lift these with max speed, maybe something to work on. Although anything I can break from the floor I can lockout on these pretty much.

Crappy bent bar tore up my hands though, cut a big gash at the base of my left thumb during the middle sets, just had to shut the pain out and lift! Callous and thumbs were throbbing


Standing Single Leg Curls

Warmup sets - Unmarked plates - 3Px6, 5Px5, 7Px5sec ISO, 9Px5sec ISO, 12Px5sec ISO

ISO - Held with legs slightly bent - 1min between each leg
Rotation 1) 17 Plates x 20secs
Rotation 2) 15 Plates x 20secs
Rotation 3) 15 Plates x 20secs
Rotation 4) 15 Plates x 20secs
Rotation 5) 15 Plates x 18secs

Did left leg first, and the right leg always felt much harder, so I failed off the right.


Wide Stance Full Back Squats - in Oly Shoes - RAW

Warmup sets - BWx10, 95lbs x 8, 135x7, 185x7, 225x4, 255x3, 285x2

feet out near sides of power rack, sitting straight down
Rotation 1) 315lbs x 4.5

90% of (85%BW+Session max) dropoff
Rotation 2) 265lbs x 4
Rotation 3) 265lbs x 4
Rotation 4) 265lbs x 4
Rotation 5) 265lbs x 4
Rotation 6) 265lbs x 4
Rotation 7) 265lbs x 4
Rotation 8) 265lbs x 4
Rotation 9) 265lbs x 4
Rotation 10) 265lbs x 3

Did full squats with a wide stance today, felt like a change. Felt it more in my glute/hammie tie in, but still some quads. More balanced feel in all muscles actually. I sat straight down so torso quite upright.
Did 10 sets though! In hindsight I should have done 5 reps on the worksets so that when I failed on the 5th rep I would have matched the first set and dropped off. That would have cut the set count down a bit.
Upper traps were hurting a lot on the later sets as the bar started to chafe my skin raw!

Standing Calf Raise Machine

Oscillatory Isometric style, tense with legs slightly bent, relax and snap back up
Rotation 1) 10 unmarked Plates x 20secs
Rotation 2) 10 unmarked Plates x 20secs
Rotation 3) 10 unmarked Plates x 20secs
Rotation 4) 10 unmarked Plates x 20secs
Rotation 5) 10 unmarked Plates x 20secs
Rotation 6) 10 unmarked Plates x 20secs <-- form breakdown

form started to breakdown on 6th set, lots of burn, and spring started to slew.


Cooldown and ISO Stretches - EQI

Bulgarian splisquat stretched ISO hold - BW x 45secs each side

Calf Raise stretch ISO hold - 5plates x 30secs

Partial lower range reverse hypers BWx10

layed over a swiss balll to stretch out the spinal erectors x 1min
 
Overall achey feeling, but none of that heavy DOMs I get from reactive stuff.
Spinal erectors and rear obliques sore and swollen in a good way. Upper back, lower traps and lower legs are sore too. Even my abs have an ache.
I got a weeks rest now :)
 
Nice workout. Thats a fair bit of volume tho, your work capacity just seems to keep going up.

Methinks you have posted the wrong link for the vid - it looks like a repost of bench day. Can you fix that, i wanna see the deadlifts.

Hmmm, deadlifts :D
 
fixed the link :)

yeah I'm not sure why though, because the 4 workouts in between each strength fatigue session have been low volume jump/sprint/speed/power based ones

That tells me my body is becoming more efficient, using less resources to do each rep/set etc. I need to trade this efficiency for more proficiency though
 
felt pretty run down yesterday afternoon, but much better now. Still really sore in my spinal erectors and rear obliques.

Think I might try 8% dropoff for fatigue sessions, to better match the 4% I use for normal workouts. And stick to 1 main compound lift for each main muscle group, plus isolation moves. No more than 3-4 total exercises.
Having 2 big compound lifts like squats and deadlifts is a killer on fatigue toleration workouts!
 
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