Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

about 90kg I think.

at my leanest so far since I started training I was 192lbs or 87kg.
But I was still not sprinter lean, I had a 32-33 inch waist then. Could have gotten it down to 30 inch or so, and maybe would have weighed 82kg if I was really lean, 180lbs.

I'm bigger now, so 190lbs 86kg looks realistic if get sprinter lean.
But I need to get to 200lbs first

 

[d-dub]

For a 4 - 5 kg lean mass increase did you feel this amount of weight gain was neccessary - or was it simply a case of eat when wanting to and train hard.

Im totally over 'eat everything in sight' mode becuase I add to much fat, i figure i can take a bit more time and have less fat gain. Thoughts?

 

[coolcolj]

For a 4 - 5 kg lean mass increase did you feel this amount of weight gain was neccessary - or was it simply a case of eat when wanting to and train hard.

Im totally over 'eat everything in sight' mode becuase I add to much fat, i figure i can take a bit more time and have less fat gain. Thoughts?

well that small amount of muscle increase made me a lot stronger, so the ratio is good. It's all down to how you train, and genetics off course. But if you train right, then the ratios of strength/power gain for each 1kg of muscle you add can be very good.

I didn't specificly train for it, well I did initially, but over the last 2 years, it was just a by product of training for strength and power. I actually don't eat that much, I don't make an effort to eat to bulk etc. That never works for gaining a good ratio of muscle/fat to strength/power.

Just train right for you goals, and you body will adapt as needed. Off course if you want to add size then, you need to adapt your program to do so.
It just takes time, muscle is expensive for the body to make. It's the last resort for the body to take.

this is how it works - Hypertrophy->Strength->Power--> then back to hypertrophy etc. Each stage sets the groundwork for the next part

Work on strength and strength endurance till absolute strength numbers no longer go up.
OR work strength endurance until you can no longer increase hypertrophy

Then you can go to power work and focus on force absorption.
After you can no longer push up your power numbers go back to strength and hypertrophy.


You can't keep doing just one thing and not expect to plateau

 

[coolcolj]

some inspiration

Nate Robinson - 5'7" + with 43+" hops!
Says he never trained for it, all genetics!!
I wonder how much higher he can jump if he trained...

I want some of that

When you went to the NBA tryout camp in Chicago, your official height measurement, 5 feet 7 3/4, was finally revealed. You've always been listed at 5-9. Does the smaller number bother you? "People to me are all the same height. The height thing is irrelevant. I don't mind it. If that's how people see you, fine. To be honest, I'm just 5-something. Not 5-5, 5-7 or 5-9. Just 5-something. When I went to the Nike Camp, I was measured at 5-9. Somebody's measurement is wrong. They're all just going to throw out different heights. Nobody knows."

When you were in Chicago, NBA officials measured your vertical leap at 43 inches, which is one inch on David Thompson, one of the college game's most profound leapers. Were you aware that you get off the ground better than the famed Skywalker? "I didn't know that. I knew who he was. That's a big accomplishment for me, but I try not to get tied up into jumping. I just play basketball. I love basketball. It makes me so much happier when I'm playing. I don't worry about anything when I'm playing. I just feel free."

http://www.thenewstribune.com/sports/story/4378350p-4145426c.html

 

[coolcolj]

I feel light and snappy today, just the way i like it. Crappy sleep though, it took me ages to fall asleep as I was so hyped up after seeing Nate Robinson's hops and dunk - 5 feet 7.75 inches tall, 43+ inch vertical jump!

I was hardly sore at all after last workout - surprising since the volume of jumping was high, and it was a long workout. Hmm my body is really starting to adapt nicely, and increase its work capacity

 

[coolcolj]

a vid of him throwing down a huge 2 handed Alley Oop! He took off at the edge of the zone, and wrists are 6 inches above the rim!

right click and save - about 7 megs
http://www.members.optushome.com.au/coolcolj3/Movies/Nate_Robinson_AlleyOop.wmv

He doesn't seem all that skinny either, I think he weighs 170-180lbs.
Used to play football and runs a 4.4 40yard dash

 

[d-dub]

Thanks for posting. Thats an awesome video clip. Some footage of him in a dunk comp would be awesome. I love watching Stevie Francis dunk as well, hes relativly short at 6-2 or 3, hes got a 40+ inch vert.

 

[coolcolj]

I don't think he's done any

 

[coolcolj]

Sunday 3rd March - Cycle 2 Get Lean + Maintain Strength - Week 33 - Day 3 - Upper 2 - Microcycle 8 - workout 2

Good workout, but I'm totally exhausted from it! Damn my forearms and shoulder girdle are wasted - ISO pauses + high reps = torture!!!

Bodyweight at gym - 222.5lbs
Workout time - 1.25 hours
Workout rating - 8/10

Rotating Sets between each exercise

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


Standing Military Press - in oly shoes

warmups - with pauses - Bar 2x8, 70lbs 2x5, 95lbs 2x3, 115lbs 2x3, 135x3, 145x1

3 sec pause at chin level, explode up
Rotation 1) 145lbs x 6 (30sec set time)

96% of (15%BW+Session max) dropoff
Rotation 2) 135lbs x 4

I picked the weight perfectly - wanted 6 reps and got it
Last rep was a ball buster, major grind!!!


Pullups - Close Palms facing grip

Pulldown version - paused - 35kg x8, 45kg x5, 55kg x3, 65kg x 3 - BWx2

3 sec pause at the bottom, just before full extension, explode up, head to each side of the bar, alternating
Rotation 1) BW (222.5lbs) x 6
Rotation 2) BW x 4

Got 6 reps too.


Decline Tricep Extensions - palms facing grip

3 sec pause just before bottom, explode up
Rotation 1) 30lbs x 15.5
Rotation 2) 30lbs x 11.5

mega burn torture - forearm screaming for mercy! Set time must be over a minute...4% fatigue achieved too.

Low incline Dumbell Fyles

3 sec pause just before bottom, explode up
Rotation 1) 25lbs x 14.5
Rotation 2) 25lbs x 9.5

Painful as well, forearms, and biceps - no need for curls!


Cooldown and Cuffs

Cuff complex - no rest between each exercise/side

rest - 2min between each complex

Free Motion Machine, single arm face pulls - warmup - 30lbs x 5
A1) 35lbs x 15 - controlled
B1) 35lbs x 15

One Arm low pulley L-Flyes - warmup 10lb x 6
A2) 15lbs x 15 - controlled
B2) 15lbs x 15

45 degree Incline - Side Lying Dumbell abduction to parallel(floor) - thumbs up
A3) 3kg x 15 - controlled, 2 sec hold at top
B3) 2kg x 15

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

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

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Right click on clip and save to avoid errors

Military Press - ISO paused at chin level - 145lbs x6
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MilitaryPress_ISOpaused145x6_3March05.mpg