Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Achey all over and my spinal erectors and back is pretty sore, even though I did crap all yesterday
Well it looks like all this extra stuff I've been doing is catching up to me. I just need to rest. Active recovery may do just that for others, but not for me. Everytime I do it it just screws me up

 

[coolcolj]

here is something you don't see everyday - a squatjerk with 286lbs

right click and save
http://www.members.optushome.com.au/coolcolj3/Movies/Sherwin_130kg_Clean+SquatJerk.asf

 

[super_rice]

yeah, his snatch on fortified iron was sweet too

 

[coolcolj]

feeling much better today. Went for a 20min walk yesterday, but I will rest up today.

I did some self massage on my upper back. To the side of each rear delt, just under the horizontal bone there, digging the fingers deep into there. Seem to be a lot of painful adhesions there. Was hard work, and its a bit tender today. Also did a lot of stretching on my hips/external hip rotors. Feels much looser now, they were really tight. One reason why my feet can't point straight ahead, and also why I have so much problem with overhead squating decent loads without my knees caving in.
The shoulder as well, felt much looser today. I was getting a lot more power and ROM when throwing, like i didn't have to put as much effort. So either the massage or the new cuff work I've been doing helped here.
ART would be better, this is a bit brute force, but its better than nothing and it's free

Also the front neck work is paying dividends in my posture, my neck doesn't seem to go as far forward anymore.

 

[coolcolj]

Sunday 20th February - Cycle 2 Get Lean+Maintain Strength - Week 31 - Day 1 - Upper FATIGUE TOLERATION - Microcycle 7 - workout 5

Not a bad workout, considering how tired my upper body was, so much so, I was tempted to do lower body instead. Dropped the dropoff to 8% for this fatigue workout, down from my normal 10%. Made a difference, felt much fresher after workout.

Bodyweight at gym - 223lbs
Workout time - 2 hours I think
Workout rating - 8/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise, alternating betwen one bench and back exercise set

14 inch Grip bench - shoulder blades pulled together, no arch or leg drive

Warmups - Bar 2x10, controlled down - snapped up - 95lbs x8, 2x5, 135lbs 2x5, 165x3, 195x3, 225x3, 245x1

Rotation 1) 265lbs x 4 New PR!

92% of (15%BW+Session max) dropoff
Rotation 2) 240lbs x 4
Rotation 3) 240lbs x 4
Rotation 4) 240lbs x 4
Rotation 5) 240lbs x 4 --> felt easier
Rotation 6) 240lbs x 4 --> felt easier
Rotation 7) 240lbs x 3

Controlled it down much more than I have in the past. Don't think I left much on the table, pretty slow through sticking point on the 4th rep. Not much of a repper though, big drop off between rep 3 and 4! Last rep took 3.6 secs from start to finish.
Interesting that the 5th and 6th sets felt easier, and then boom, died. I think my form changed on those sets. Still a good amount of volume for 8% dropoff.

Chins - 12inch grip

warmups - pulldown version - 30kg x10, 40kg x 8, 50kg x 5, 60kg x 3,
Chins - BWx2, +25lbs x 1

Rotation 1) BW (223lbs) + 50lbs x 2.5

92% of (85%BW+Session max) dropoff
Rotation 2) BW + 30lbs x 3
Rotation 3) BW + 30lbs x 3
Rotation 3) BW + 30lbs x 2

Hard as usual, down a bit on these. Was hoping to get 4-5 reps


Seated Pulley Rows - close U-Bar Parallel Grip

warmups - 25kg x8, 35x5, 45x5, 50kg 2x3, 60x1

controlled, 1 sec hold at chest, keeping shoulders down
Rotation 1) 70kg x 10
Rotation 2) 70kg x 8
Rotation 3) 70kg x 9
Rotation 4) 70kg x 7

go figure!


Cuff Stuff and ISO Stretches - EQI

Cuff circuit

no rest - close to failure

Side Lying Dumbell abduction to 45° - thumbs up
A1) 3 sec hold at top, lowered in 3 secs - 4kg x 10
B1) 3kg x 8
C1) 3kg x 6

One Arm low pulley L-Flyes -warmup 10lb x 6
A2) 3 sec hold at each end, 2 sec eccentric - 15lbs x 8
B2) 15lbs x 6
C2) 15lbs x 5


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

Dip Stretched ISO hold - leg supported BW x 45 secs

Pushup/Dip Stretched ISO hold - Knees on floor BW x 30 secs

Crossover Stretched ISO hold 50lbs x 30secs
for pec minor and biceps

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Bench clip from today

Right click on clip and save to avoid errors

265x4, note the big dropoff from rep 3 to 4. Not much of a repper!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_14inchGripBenchPR_265x4_20Feb05.mpg

 

[anthrax]

Bench clip from today

Right click on clip and save to avoid errors

265x4, note the big dropoff from rep 3 to 4. Not much of a repper!
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_14inchGripBenchPR_265x4_20Feb05.mpg

Great video

Your elbows are really tuck in !

 

[coolcolj]

Great video

Your elbows are really tuck in !

Yeah I was making an effort to keep them in. I think that's why the latter sets got easier, as I let them come out, wasn't thinking about it then, just trying to get the bar up

 

[coolcolj]

Sunday 22nd February - Cycle 2 Get Lean+Maintain Strength - Week 31 - Day 2 - Lower FATIGUE TOLERATION - Microcycle 7 - workout 5

Excellent workout today. Beat the crap out of my posterior chain and core, from toes to neck, especially my hammies. Huge pump in my core and erectors. Gonna be real sore tommorrow, but I have a week off till the next weights session.
I mucked around on the punching bag inbetween a few of the later sets. Been years since I did any of that, and I still have the moves a bit, the speed is still there, and pretty good power too. Think I will add these in as upper body speed/rate work in the future. Plus it might come in handy if ever get in a fight
I had energy to spare at the end, a good way to finish, even though it was a high volume and long one.

Bodyweight at the gym - 222lbs
Workout Rating - 9/10
Workout time - 2.25+ hours

Warmup

1) Partial upper range Reverse hypers - BWx8
2) Situp complex on the swissball
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
5) Olys

Some stuff with bar for warmup

Hang CleanGrip powersnatch - 75lbs x 3
Hang Powersnatch - 75lbs x 3
CleanGrip powersnatch + Powersnatch - 89lbs x 2 sets, 109lbs, 119lbs
CleanGrip powersnatch - 129lbs, 139lbs

been ages since I did any powersnatches, especially clean grip ones. They felt good, but my form is crap. 139lbs felt close to maximal.
I think I will drop powersnatches, the crappy, bent bars here, that barely spin don't make em safe to do. Plus my form is not that good.
Cleangrip powersnatches feel a bit safer though, even though the bar does swing out a bit, and the loads are much lighter as well - more speed


Rotating between each exercise

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

Full Back Squats - in Oly Shoes - RAW

Warmup sets - one set of backsquats, then a set of frontsquats up to 225lbs
BWx10, Barx5, 95lbs x3, 135x3, 185x3, 225x3, 255x3, 285x3, 315x1
cleangrip frontsquat - Bar x 3, 95x3, 135x3, 185x3, 225x2

Controlled, for max reps
Rotation 1) 345lbs x 3 New PR by default

92% of (85%BW+Session max) dropoff
Rotation 2) 300lbs x 3
Rotation 3) 300lbs x 3
Rotation 4) 300lbs x 3
Rotation 5) 300lbs x 3
Rotation 6) 300lbs x 3
Rotation 7) 300lbs x 2

I have done 355x3 before with a fast drop and bounce style, but doing in a slow controlled fashion on the way done is much harder, so 345lbs is my new default PR in this way. Last rep took 3.8 secs from start to finish, so close to optimal. And it felt really good, all the flexibility work on my external hip rotators has paid off, I can squat with my feet much straighter without tension. Everything felt really comfortable and stable, and the loads didn't feel "heavy" on my back like before - bands usually help in this area
Hope to get 405x3 in the future like this.

Interestingly I paused for a couple of seconds a few inches off the bottom on the way up, on the 2nd rep of a few of the warmup sets at 225 and 255, and it felt like nothing. Guess the Reactive and dive bomb squats really help in this area. Also first time I have failed at the bottom rather than halfway up, guess the bounce does help you get up a bit.


Eccentric Single Leg Calf Raises

2 legs up, one leg down in 5secs, alternating legs - unmarked plates
Rotation 1) 7 Plates x 3
Rotation 2) 7 Plates x 3
Rotation 3) 7 Plates x 3
Rotation 4) 7 Plates x 3 --> harder to control

man my calves a weak, very noticable - that's why I get shin splints!


Single Leg - offset Back Extension

single Dumbell held with opposite arm to worked leg, ISO hold at top, swap legs and repeat

Rotation 1) 45lbs 2x10sec
Rotation 2) 45lbs x 15secs
Rotation 3) 45lbs x 15secs --> right side failed at 13 secs

damn these were like torture!


Lat machine Situo

ISO hold just above parallel - toes presssed into floor - dumbell on chest

Rotation 1) 80lbs x 15secs
Rotation 2) 80lbs x 15secs
Rotation 3) 80lbs x 15secs
Rotation 4) 80lbs x 15secs

My best is 120lbs x 30secs, so these were sub-maximal, until the last set was was a ball buster. Felt much easier than before though, and no ab strains at all. Just pure tension on the abs and hip flexors.


Cooldown and ISO Stretches - EQI

Bulgarian splisquat stretched ISO hold - BW x 1min each side

Calf Raise stretched ISO hold - 4plates x 1min

Semi Stiff legged deadlift stretched ISO hold - start at knee and end at the floor - BAR x 1min

layed over a swiss balll to stretch out the spinal erectors x 1min

 

[coolcolj]

squats from today

Right click on clip and save to avoid errors

fullsquats 345x3, and 300x3 set 5 and 6

http://www.members.optushome.com.au..._FullBackSquat_345x3_300x3-Set5-6_22Feb05.mpg