Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Nice vid clip. Who is Wellman? a triple jumper? sprinter?

I think this might be good to include at lower intensity to start with to bring up reactivity.

Jamican triple jumper


yeah, but start building up single leg strength, especially your calves and with stiff legged altitude drops, and single leg RFI work like I have been doing, you will need it


That's why you need to train this way to be good at these things, squats, deads and olys don't really prepare you for the forces and kind of reactivity you need for this

 

[d-dub]

That slomo is great. The man is floating...

I do very little reactive stuff at the moment. Have been adding more in recently tho.

 

[coolcolj]

You need to build a base of strength first. Reactive work just potentiates your strength levels. They also require strength to absorb the forces

But they in turn help your strength levels too

Anyway I have a feeling when I get my standing triple jump up another 10 feet close to 3 times my standing long jump, my running single leg jump and running jumps in general will sky up a lot compared to before
Hopefully my depth jumps will start to increase as well vs my standing jump

Someone said that it resembles a GHR on one leg but at high speeds, so you can see how it can help you learn to fire your posterior chain properly for jumping and such. ie when you improve it, there will be gains in other types of jumps too

 

[coolcolj]

forces are pretty high for me on em - especially on my feet.

That's why I decided to start off with single leg RFI work at full extension, on the floor, then progress to a 3inch height and then to 6inches, before going into em full on

Plus more prep work with single leg work like split squats and split RDL/deadlifts etc. And the single leg drops and stiff legged drops

My hammies have a good ache now from the last session. So I'm starting to recruit them better. Especially on the short sprints, I had a different kind of ache I never felt before on em.

 

[d-dub]

You need to build a base of strength first. Reactive work just potentiates your strength levels. They also require strength to absorb the forces

But they in turn help your strength levels too

Anyway I have a feeling when I get my standing triple jump up another 10 feet close to 3 times my standing long jump, my running single leg jump and running jumps in general will sky up a lot compared to before
Hopefully my depth jumps will start to increase as well vs my standing jump

Someone said that it resembles a GHR on one leg but at high speeds, so you can see how it can help you learn to fire your posterior chain properly for jumping and such. ie when you improve it, there will be gains in other types of jumps too

This i know, i need to get stronger first. But i have started to include some low intensity stuff to prep me for the start of bball training, i dont really want shin splints.

 

[coolcolj]

Tuesday 8th March - Cycle 2 Get Lean+Maintain Strength - Week 34 - Day 2 - Upper 1 - Microcycle 8 - workout 3

Not a bad workout I guess, but no bench PR

Bodyweight at gym - 223.5lbs
Workout time - 1.5 hours
Workout rating - 7/10

Rotating Sets between each exercise

Resting 30secs to 1.5 mins on warmup sets and then 3 mins between each exercise.


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

Warmups - Bar 2x10, 95lbs 3x5, 135lbs 2x3.
Pin press style with 2-3 sec pause - 135x3, 165x3, 195x2, 225x2, 245x1, 265x1, 285xMISS

Pin press Style - pins set 2 inches above the chest. Lowered under control onto pins, rest for 6 secs, then explode up

Rotation 1) 305lbs x MISS

96% of (15%BW+Session max) dropoff (off 285lbs)
Rotation 2) 265lbs x 1
Rotation 3) 265lbs x 1
Rotation 4) 265lbs x 1
Rotation 5) 265lbs x 1
Rotation 6) 265lbs x 1
Rotation 7) 285lbs x MISS

Well I'm really dissappointed. I was hoping to hit 305lbs, which would be a 10lb PR from the last time I did these. The warmups up to 245lb felt much lighter than last time. 265lb felt heavy, and 285 was a disaster, it fell out of groove and landed back on the pins. I got 305 off the pins, but then stalled.

So I based the worksets of 285lbs. The first few singles with 265 felt harder than they should. It just didn't feel like last time. So I had a think about what I did before - I really tucked my elbows in hard on the way down, kept tight and then pushed hard while flexing the lats, then halfway up, I would automaticly flare the elbows and snap the bar towards my head. And it feels so much easier. So I did this with the later singles, and it did feel better. I tried 285 again, and it went down much lighter than before, but I was too tired by then to lock it out.
I could have done a few more singles with 265, but decided to call it a day.
At least I know which form makes me the strongest on these now

45 degree supported T-Bar row - wide curl grip

warmups - Bar x12, 45lbs x5, x3, 70lbs 2x3, 90lbs 2x3, 115lbs 2x3, 135x1, x2 160x1

assuming bar weighs 20lbs

3 sec pause between each rep
Rotation 1) Bar+170lbs x 2.75 New PR!!

96% of (15%BW+Session max) dropoff
Rotation 2) Bar+160lbs x 2
Rotation 3) Bar+160lbs x 2
Rotation 4) Bar+160lbs x 2
Rotation 5) Bar+160lbs x 2
Rotation 6) Bar+160lbs x 1.75


Cooldown and Cuffs

Cuff complex - no rest between each exercise/side

rest - 1min between each complex

Dumbell Cuban Rotation Raises - warmup 2kg x 10
A1) 6kg x 6
B1) 6kg x 6

Free Motion Machine, single arm face pulls - Neutral grip
A2) 40lbs x 10
B2) 40lbs x 10

One Arm low pulley L-Flyes - warmup 10lb x 6
A3) 10lbs x 20
B3) 10lbs x 15


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

Dip Stretched ISO hold - leg supported BW x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Minimal soreness, but feel slightly drained. Big jump in walking pulse.
I weighed 99.5kg 219lbs with 28.1% BF on the Tanita this morning straight out of bed. Finally on a downward trend. Waist is still the same size though for some reason...

But I do look and feel leaner, notice it in my face and shrinking double chin
Lost of a bit of size on the legs in a good way, not as bulky now. Which is what I want, which will help my limb speed, as long as I don't lose strength. Muscles are still there, my hammies have gotten quite a bit bigger lately.

Started taking whey again on off days, and more on training days to make sure I get enough protein, since I have cut back on the food a bit.

 

[mayhems]

hmm you've made alot of progression from week1-day1 great job coolcolj

 

[coolcolj]

thanks, slowly but surely I'm getting where I want to be

 

[coolcolj]

crap sleep last night, but I feel OK. Just a nap before training and I'll be fine
Hammies still quite a bit sore, but I felt lighter and stronger walking up this steep driveway today.

GT4 getting released for the PS2 today here - sweet! Another distraction, girlfriend won't like that too much