Creation of an Explosive Mofo - My Training Journal :)

[Dreambrother]

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.

 

[coolcolj]

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

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

 

[coolcolj]

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.

 

[coolcolj]

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

 

[coolcolj]

Right click on clip and save to avoid errors


3 sets of Bench throws with 135lbs x3
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_14inchGripBench_Throw135_3x3_27Dec04.mpg

2 sets of Explosive Bench + OI to failure with 195lbs
http://www.members.optushome.com.au...14inchGripBench_Explosive195x3+OI_27Dec04.mpg

 

[coolcolj]

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

 

[coolcolj]

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.

 

[coolcolj]

Right click on clip and save to avoid errors

Clip of the 2 fastest sprints, although one is definitely an error
12.47 and 13.47 secs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_SprintPR_13.45secs_29Dec04.mpg

 

[coolcolj]

thinking of picking up one of these to stop having to hand time myself

http://www.gillettesports.com/

 

[coolcolj]

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