Please Scroll Down to See Forums Below Dreambrother
New member
Col, the avatars are getting quite racy (Although we appreciate it 
!). Hmmm, is your significant other aware of you using those piccy's? : 
!). Hmmm, is your significant other aware of you using those piccy's? : 
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
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
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
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.
I used to be fairly lean..me at 192lbs... ahh that was 30lbs ago
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
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
New member
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...
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...
coolcolj
New member
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.
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.
coolcolj
New member
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
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
coolcolj
New member
Right click on clip and save to avoid errors
Bench clip from today
http://www.members.optushome.com.au...pBench_ISOPaused245x3_230worksets_16Jan05.mpg
Bench clip from today
http://www.members.optushome.com.au...pBench_ISOPaused245x3_230worksets_16Jan05.mpg
coolcolj
New member
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
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
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