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Creation of an Explosive Mofo - My Training Journal :)

something interesting in regards to overreaching.....


author=AggieLax link=board=injury&num=1117130229&start=0#0 date=1117130229]Unfortunately, I only have access to the abstract. My Med. Library doesn't carry this journal. If anyone can find an actual copy I would love to get my hands on it

Int J Sports Med. 2005 Jan-Feb;26(1):16-26.

Physiological, Biochemical and Psychological Markers of Strenuous Training-induced Fatigue.

Rietjens GJ, Kuipers H, Adam JJ, Saris WH, van Breda E, van Hamont D, Keizer HA.

Department of Movement Sciences, Maastricht University, Maastricht, The Netherlands.

The purpose of the study was to investigate whether severe fatigue, possibly leading to overreaching, could be diagnosed at an early stage by a combination of parameters. Seven well-trained male subjects (age [mean +/- SD]: 25.3 +/- 4.7 yr; body mass: 76 +/- 6.6 kg; VO2max: 61.1 +/- 7 ml.kg(-1).min(-1)) increased their training load by doubling their training volume and increasing the intensity by 15 % over a period of two weeks. Before and after this intensified training period subjects underwent a series of tests including a maximal incremental cycle ergometer test (Wmax) with continuous ventilatory measurements and blood lactate values, time trial, basal blood parameter tests (red and white blood profile), hormones [growth hormone (GH), insulin-like growth factor 1(IGF-1), adreno-corticotropic hormone (ACTH), cortisol], neuro-endocrine stress test [short insulin tolerance test (SITT), combined anterior pituitary test (CAPT) and exercise], a shortened Profile of Mood State (POMS), the estimated rate of perceived exertion (RPE) and a cognitive reaction time test.

The intensified training period resulted in a significant increase of the training load (p <0.01), training monotony (p <0.01) and training strain (p <0.01). The RPE during training increased significantly (p <0.01) during the intensified training period. Total mood score obtained from the POMS tended to increase (p=0.06), reflecting an increase in worse mood state. A novel finding was that reaction times increased significantly, indicating that overreaching might adversely affect speed of information processing by the brain, especially for the most difficult conditions. After the intensified training period, neither changes in exercise-induced plasma hormone values, nor SITT values were observed. During the CAPT only cortisol showed a significant decrease after the intensified training period. Hemoglobin showed a significant decrease after the intensified training period whereas hematocrit, red blood cell count (RBC) and MCV tended to decrease. The intensified training had no effect on physical performance (Wmax or time trial), maximal blood lactate, maximal heart rate and white blood cell profile. The most sensitive parameters for detecting overreaching are reaction time performance (indicative for cognitive brain functioning), RPE and to a lesser extent the shortened POMS. This strongly suggests, that central fatigue precedes peripheral fatigue. All other systems,including the neuro-endocrine, are more robust and react most likely at a later stage in exhaustive training periods.
Click to expand...
 
I guess this back up my feeling that waking pulse doesn't have much to do with overeaching until well down the track where you are into overtraining, it seems to indicate metabolic rate more than anything

But how hard the non-powered steering wheel in the van feels to turn (RPE) is a definite sign for me

and reaction time - I guess that snappy feeling you get when doing speed/power activities when your fresh :)
 
Friday 27th May - Tempo

Stiff legged Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate -

first 4 sets in shoes, last 4 sets barefoot on 2 layers of carpet
25secs x 8 - with 1 min 45sec rest

17 mins worth. Feeling pretty sore and stiff before, feeling much better now after em. Quite hard each set at the 20 sec mark. Right inner ankle not feeling the greatest, after I started the barefoot sets... meh
 
Work up feeling kinda crappy. Mood wise, I'm semi-decent or semi-crappy depending on how you see things :)
Legs not feeling all that great yet, still sore all over. But CNS is semi-strong.
Had a nap after my part time job, and feel better now. More sleep and I should be OK for BBall tommorrow.

Don't seem to be much leaner than 2 weeks ago :(
Like I said before, the glu+MSM+chondriton seems to stopped all fat loss, stuck in the 38inch waist barrier!!! Then again could it be my waist is actually getting bigger? My erectors sure have gotten bigger, and maybe my abs and obliques have too..I know I have piled on some muscle mass which is why the scale is moving much.
 
Felt OK when I woke up, despite not having as much sleep last night, but the hours of napping and lying in bed yesterday made up for that....my girlfriend came over and I just about spent all day in bed :D

She also made spaghetti for dinner, I ate a lot of it, lots of starchy carbs...but somehow, my waist is back under 38inches...
Although I guess I didn't eat much overall yesterday for obvious reasons ;)
Plus its cold which always helps to burn extra cals. And I think the swelling in my midsection muscles from the lower body workout has gone too. Bodyweight is up a bit though, probbaly due to the extra carbs and water in the muscles.

That certainly recharged my CNS :)
Feeling much stronger today, the non-powered steering wheel in the van feels way lighter to turn! The difference between when I get weak and when I'm strong like today is like night and day!
Even the big roll of plastic at my part time job felt light as hell. Years ago I used to struggle carrying that. Amazing.
See how this holds for BBall today. My posterior chain and legs are still a bit achey. And I'll have to play in winter clothing now, which adds extra weight..
 
I might start testing my reaction time each morning, best of 3 goes with this to see the correlation of overreaching to it as per that study link posted :)
basicly when one overreaches reaction time gets worse etc

http://www.ugotgames.com/game_reaction_time_tester.php

best this morning 0.159
best run - 0.189, 0.213, 0.18, 0.176, 0.191 which gave me a best average - 0.189

I'm feeling about 90% fresh, and after working a bit as well so that's a good baseline, CNS feeling fairly quick
 
Sunday 29th May - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - BBALL - Microcycle 2

Went to the lower rim outdoor court. Cold!

Bodyweight at home - 217lbs
Workout time - 35 mins
Workout rating - 6/10

started with easy dribbling and shooting for 20 mins to warmup.
Then progressed to more intense stuff and jumping

Well my jump was 2inches lower than my peak, and it felt crappy as well.. Granted my bodyweight was heavier, but the same as last week, and I jumped the same as my peak then.

Looks like my experiment to move the 2nd session of tempo/energy work to the day after my lower body workout was not a good idea, I just can't recover from it in one day.
All the signs pointed to a decent session, and the session did start ok, I felt good dribbling and shooting, and doing some moves. But legs and feet did not feel right when jumping and landing, and that's the bottom line for me right now. I'll have to go back to what I did last microcycle...

So what does this say for the reaction test? :)
I averaged a 0.189 sec time. Which is faster than the average person. Unless my normal reaction time is uber fast in the 0.12 to 0.14 area....
I'll keep recording each day for the next week or so and see if there are any trends. If not I'll toss it
To be fair, yesterday I averaged in the 0.2 sec area, and I felt better today and did better on it.
 
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KOArtist said:
hey coolj, have you found any good supps for priming/"charging" the CNS, thereby increasing explosiveness, etc.???
Click to expand...

PseudoEphedrine in cough medicine I guess ;)

Well that kinda makes you hyper by tapping into your adrenal glands, but not a good idea long term. They are very taxing to the adrenals and the cns if abused.
Other than that I don't know, I think some of those supplement like Biotest Powerdrive is supposed to help here, I dunno, I don't take it.

Supercharge the mind/muscle connection and get more out of your workouts. Biotest product testing indicates that 45 minutes after using Powerdrive®, as recommended, strength levels can increase by as much as 8-12%. Individual results may vary widely.
Gain a new level of concentration and focus that gives you the competitive edge you're looking for!

Power Drive® contains a rich supply of tyrosine, the amino acid precursor to the stimulatory neurotransmitters ephedrine, norepinephrine, and dopamine, which facilitate ample amounts of phosphatidylcholine and DMAE to promote the production of acetylcholine, which supports motor control and memory
Click to expand...


Nothing beats sleep for fully charging up the CNS :)


T-mag: Now, here's a problem a lot of people have. How would you go about regenerating the adrenals after a lengthy period of stimulant abuse?

ES: If you use stimulants or thermogenics for more than twelve weeks, you kill the adrenal glands. It takes about eight weeks to recover. To regenerate them, you need to take adrenal gland supporters (Standard Process Drenamin, Metagenics Adrenogen), vitamin C (at least three grams a day), DHEA, and fish oil. In fact, the adrenal glands are 60% fat so polyunsaturated fats are important here as they'll also decrease cortisol levels. And again, sleep is crucial
Click to expand...
 
feel a bit drained, kinda achey all over. Waking pulse at 53?!
A bit depressed and pissed off at my training at the moment, but I guess when I actually deload 2 weeks time I should rebound.
Waist still just under 38inches...ugh 38 is like a wall or something :happyscra

best reaction time - 0.154 sec
best run 0.156, 0.206, 0.193, 0.189, 0.163 average = 0.181
 
coolcolj said:
PseudoEphedrine in cough medicine I guess ;)

Well that kinda makes you hyper by tapping into your adrenal glands, but not a good idea long term. They are very taxing to the adrenals and the cns if abused.
Other than that I don't know, I think some of those supplement like Biotest Powerdrive is supposed to help here, I dunno, I don't take it.




Nothing beats sleep for fully charging up the CNS :)
Click to expand...

maybe a good ol' tested stimulant like...COFFEE?!
 
Here is the Outdoor court I've been playing on in the last few weeks. I love it, nice vibe to it, but not as many people hang out on it these days.
Only bad thing is that the court is sloped to one side...

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_NS_Tafe_OutdoorBBallCourt_topRIM.JPG

Anyway here is a clip I took yesterday while playing BBall. Looking a bit leaner/slimer than I was the last time I made a clip, and moving better too. Shooting is still crappy, but I haven't been paying too much attention to it :)
Was moving pretty well, even though like I said, I wasn't feeling all that fresh and springy. Still too chunky, but I have another 20lbs of fat to lose, I should be much faster by then.

Right click and save to avoid errrors

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_BBall_29May05.mpg
 
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Feeling ok. A little bit sore all over from all the stretching I did yesterday I think, especially my upper hips. Odd, anyway I can stand with my feet pretty much pointed more straight ahead now, and when I force them perfectly straight ahead, it doesn't feel too bad. 6 months ago, there was heavy tension in the hips and lower back if I did that. I sure had become inflexible over the last 2 years without me realising. Finally starting to reverse it now. Feeling much more supple, and I suppose leaning up helps that feeling too :)
I just need a foam roller to take it up a notch. Rolling my hips against the rounded edge of the kitchen bench was awesome in that painful massage like way :D

Well I stopped taking my Glucosamine MSM Chondroitin powder yesterday, and what do you know, my body resumes stipping bodyfat. Waist drops almost a 1/4 on an inch overnight! Finally away from 38, down to 37.75inches. Hopefully I can get down to 37.5 by the weekend, well away from 38 :D
Bodyweight straight out of bed this morning is 214lbs with some clothing like I always do or 212lbs bare.
Skinfolds are definitely down across the board, I can finally touch my 2nd finger and thumb around my left wrist

I am feeling smaller and looking skinner already, I like it though. Can't imagine what I'm gonna feel like when I get my waist down to 30inches....I'll be faster for sure!
Goal by the end of the microcycle is a 37inch waist, 210lbs and hopefully another 2-3 inches on my vertical Jump.

best reaction time this morning - 0.145 sec
best run 0.181, 0.174, 0.185, 0.184, 0.168 average = 0.178
 
Tuesday 31st May - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 Morning - Tempo + Energy Work - Microcycle 2

decent session. It was cold enough today that I didn't even sweat after the runs :)
Not sure if I will go ahead with my upper body workout tonight like in previous weeks, thinking of moving it to tommorrow.

Bodyweight at home - 216lbs in winter clothes
Workout Rating - 7/10
Workout time - 30 mins all up

Warmup

warmup - dynamic swings
Various hops in place for 10secs - double leg and splitleg

Jog - 50m 2x2

Run complex increasing in speed each run to 50% speed - 1 mins rest

4 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)

then 50m accleration runs to 60% speed x2 - 2mins rest

Tempo Runs + Energy Work

220+ metres @ 70% speed with proper standing start - 180 degree turn at halfway
rest 3 mins
1) 52.8 secs
2) 50.9 secs
3) 52 secs

Well during the warmups, the muscles in my foot arch in both legs started to tighten up big time. After a bit of stretching and moving around, the left foot did ease up, but my right foot keep staying tight everytime I ran, and eased up a bit when I rested. This always happens when it gets cold for some reason! I get it at BBall too

Did 3 runs today, up one from last week. Felt Ok, but the last quarter of the 3rd run was a killer! I think I maybe running these too fast for me, to be true tempo work. Hips felt much higher than before, less pelvic tilt and erector over arching (they didn't tighten up). I think due to better ROM from my stretching. Although they would drop after 150m and I could feel my legs bend more and thump the surface. Guess I'll never be a good 200m runner anyway :D

I also changed up my starting stance. I put my right foot forward now. Seemed to be much better leg push, and finally the my arm drive is in correct timing with my legs, it used to be off sync until after a few steps :)
Should have much better start times when I run at full speed.
 
feet, calves and spinal erector quite sore. Hammies to a less extent.

Waist drops down another 1/8 inch to 37 5/8 inches - sweet! Back on schedule! Bodyweight hasn't dropped much so hopefully this means I haven't loss any muscle, but my upper body is sure looking skinny...
Working upper body today anyway :)

best reaction time this morning - 0.128 and 0.08 sec !!!!
best run 0.147, 0.223, 0.182, 0.169, 0.156 average = 0.175
record run 0.216, 0.164, 0.237, 0.128, 0.08 average = 0.165

see pic for proof of my fastest reaction time ever!
technically it's supposed to be impossible for a human to react this fast to a light stimulus..they say a human can only react in 0.19 sec to light and 0.16 to sound in lab tests... :eek2:

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_fast_reactionTime.gif
 
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Wednesday 1st May - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 - Upper - Microcycle 2

Average workout, I was just going through the motions. Not really into training upper body, but it was productive, will maintain my strength levels without taxing me too much.
I also don't do static stretching after the session anymore. I leave it for later at home or the next day after I have a nice hot shower. Works much better

Bodyweight at gym - 217.5lbs in winter clothes
Workout time - ?
Workout rating - 8/10

General warmup -
scapular pushups (3 angles from easiest to floor) 3x10,
pulldowns 25kg x10, 35kg x10, 45kgx 8, 55kg x 5
Military press - 30lbs x 10, 45x10, 89lbs 2x8

Rotating Sets between each exercise

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

14 inch Grip bench - no leg drive

Warmups - Semi Explosive - Bar 2x10, 95lbs 3x3, 135lbs 3x3, 165x3, 195x1

70% of 1RM - Explosive - powering the concentric up as hard as I can
Rotation 1) 195lbs x 3
Rotation 2) 195lbs x 3
Rotation 3) 195lbs x 3 --> getting harder

Good power.

45 degree Chest Supported T-Bar Row - palms down grip

warmups - 45lbs 2x3, 70lbs 2x3, 90lbs 2x3, 105x3, 115x1

Assuming bar weighs 20lbs
Explosive - powering the concentric up as hard as I can
Rotation 1) Bar+105lbs x 3
Rotation 2) Bar+105lbs x 3
Rotation 3) Bar+105lbs x 3 --> harder

Dumbell Low Decline Tricep Extensions

warmups - 3kg x10, 15lbs x 5, 25x4, 35x3

Explosive - powering the concentric up as hard as I can
Rotation 1) 40lbs x 4
Rotation 2) 40lbs x 4


Standing Dumbell Curls

warmups - 2kg x10, 15lbs x 4, 25x3, 35x3

Explosive - powering the concentric up as hard as I can
Rotation 1) 40lbs x 3
Rotation 2) 40lbs x 3


CoolDown, Cuff Stuff

Cuff circuit

rotating sets between each - 1 min rest

Lying single crossbody lateral - warmup 4kg x 6
4 sec ISO hold at parallel each rep on the way down - 7kg x 5

Neutral Grip single Arm Face Pulls - 50lbs 2x10

Scapular Pushups - BW 2x10

Seated Cuban Ballistic Cuban Raises - 15lbs 2x10

Shoulder dislocate pec stretches with wodden staff
 
Highest waking pulse in a while.
Don't feel that drained like I have been after upper body days, recently. Mostly due to not grinding out the lifts, and pushing so hard on the cuff work, ie close to failure etc. I have no need for strain ability for my goals

Non-power steering wheel in the van felt moderately heavy to turn.
Upper body a bit sore. Posterior chain a bit as well.

best reaction times this morning - 0.142 and 0.11 sec
best run 0.189, 0.174, 0.189, 0.185, 0.152 average = 0.177
 
Thursday 2nd June - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 4 Morning - Energy Work - Microcycle 2

Workout Rating - 7/10
Workout time - 35 mins all up

Warmup

warmup - dynamic swings etc
2 legged hops in place 2x10
Splitsquat hops in place 2x10

Jog - 50m x2 x3 sets

Stiff legged Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate

22secs x 6 - with 2 mins rest

Felt a lot more comfy doing these on grass, but shins got achey after a while...ugh
 
Thursday 2nd June - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 4 - Lower Evening - Microcycle 2

Decent workout, but really tough! I felt good during the warmups, but I realised today the band tension I've been using is quite a bit more than the 40-50lbs I've been thinking, more like 80-90lbs up top! I know 50lbs dumbells move around a bit when anchored on em, so 80lbs is probbaly about close to it.

Had a 30min nap before heading to the gym, which helped refresh me from this mornings energy work, but I was still slightly fatigued.

Bodyweight at the gym - 218lbs (in winter clothes)
Workout Rating - 8/10
Workout time - 1.25 hours

Warmup - Prehab

dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side

warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 3 reps respectively

Back tumbles from sitting position x 10 - feels great on the lower back
mulit-direction lunge - 5 ways each leg, 2 reps each direction
Lateral stepup - 6inch step BWx10 each leg
Seated Calf raise - 50lbs x10 + 30sec ISO hold

Farmers walk with 60lb dumbells to powerrack for bands - rolled em back at the end :)

Rotating Sets between Squats and one accessory exercise

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

Full Back Squats + Light Bands - in Oly Shoes - RAW

Light Bands cinched around 60lbs dumbells, kicking in halfway up adding about 80lbs of Band Tension

Warmups - alternating set with each type of squat - 45secs to 1min - semi explosive and semi-divebombed (all with bands)
Fullsquats + Bands - BWx5, Bar x5, 95x3, 135x3, 185x3, 225x3, 255x1, 285x1
frontsquats + bands - Bar x3, 95x3, 135x3, 185x3, 225x2
Wide stance squats + bands - Bar x3, 95x3, 135x3, 185x3, 225x2

Fast down, power up as hard as I can - 80% of (1RM(385lbs)+85% of Bodyweight)
Rotation 1) 275lbs + Bands x 3 - 0.8, 0.867, 1 sec concentrics
Rotation 2) 275lbs + Bands x 3 - 0.866, 0.933, 0.933 sec concentrics
Rotation 3) 275lbs + Bands x 3 - 0.867, 0.933, 1 sec concentrics --> feeling tired, and slower

Been a while since I squated with bands, and they sure kicked my ass today!
I used the same loads last week but with just free weight, and the bands made everything feel way heavier! Walking out the worksets felt more like 355-365lbs! Core was really working hard, I think the energy work this morning fatigued them quite a bit too.
Even then, squats were only marginally slower than last week without bands, but I strained a bit too much for my liking. Next time I'll make smaller jumps during the warmups and lighten the loads by 40lbs to account for the band tension. Frontsquats with 225+bands was a bit of ball buster for a warmup!


Toes curls on lying leg curl machine

warmups - 1plate x8, 2p x8

rapid
Rotation 1) 3plates x 8
Rotation 3) 3plates x 8

Tibs getting stronger


Standing SIngle Leg curl

warmups - 4plates x 4, 7px3

5sec ISO hold at bottom, explode up. 1min rest between each leg
Rotation 2) 10plates x 3
Rotation 3) 10plates x 3


Cooldown

Lie over swiss ball to stretch spinal erectors x 1min

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

all 3 sets of explosive full squats with bands.
On the 2nd set, I decided to look up instead and just push hard, I also had a slightly narrower stance. Felt more quads, and my legs ended up doing that funny s-curve bend like those Chinese olylifters. Then on the next set I went back to my usual way, and it's gone, interesting.

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat+TopHalfBands275_3x3_2June05.mpg
 
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Crap sleep. Too lazy to take waking pulse
Feel very lightly drained, not sure. Just need to relax and get a nap in today.
Non-power steering wheel in the van felt heavy to turn.

Whole body is moderately sore, but legs, abs, calves and posterior chain the most, and biceps (from pulling the bar down, when it pops up half an inch off my back at the top of the squats). Just as well I didn't do any ab work yesterday. Upper hammies not as sore as they usually are, due to me dropping down faster on the squats, so I couldn't sit back as much as usually do when I go down slower.

Waist is down to 37.5 inches this morning, finally away from the 38inch barrier! :) Weighed about the same I think.
When I hit 37 I'll take some progress pics to compare to ones I took when I was over 38 inches. I looked really fat then...probbaly still will be at 37inches, and until 34 inches I figure

Lots of stretching today

best reaction times this morning - 0.133 sec
best run 0.208, 0.167, 0.181, 0.173, 0.142 average = 0.174
 
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As long as you are making progress, which it sounds like you are.
Does it matter if the bands de-tension in the bottom of the squat?
Is that deliberate or just the way it ends up with those dumbells.
 
d-dub said:
As long as you are making progress, which it sounds like you are.
Does it matter if the bands de-tension in the bottom of the squat?
Is that deliberate or just the way it ends up with those dumbells.
Click to expand...

It's deliberate, otherwise there will be too much tension in the sticking point, making me strain and thus lose the benefits of training power. Especially since this is a fullsquat which has quite a long ROM.

2 main reasons for when I use the bands the way I do is to slingshot the load down in the eccentric and stop the bar coming off my back too much when I power it up. Having it unload at the bottom allows for a quicker reversal as well.

Even as it is, it feels like there is about 40lbs of band tension at the sticking point area and 80lbs at the top. That's why I will lower the loads 40lbs the next time I do em, if the goal if for power etc
225lbs that day certainly felt quite heavy as is with the bands
 
still a bit sore in my legs and posterior chain

best reaction times this morning - 0.128 sec
best run 0.178, 0.187, 0.173, 0.187, 0.155 average = 0.176

lots of stretching yesterday which kinda tired me out a bit
And a few sets of knee and ankle prehab stuff, and some a set of miniband rows, facepulls and some bodyweight L-raises
 
Crap sleep. Overall don't feel too bad.
Legs and hips still feel a bit achey, slightly heavy feeling. Upper body tired from work. Will still play BBall today though, but an extra day of rest would definitely help. Oh well, but it's a pretty warm day today for winter! Forecast is 21 degrees and sunny, nice.

Non-power steering wheel in the van about medium RPE to turn.

best reaction times this morning - 0.146 sec
first go! 0.177, 0.183, 0.202, 0.168, 0.157 average = 0.177
best run 0.186, 0.163, 0.184, 0.175, 0.146 average = 0.17

I honestly don't see much of a correlation between my reaction times and my fatigue levels...
 
Sunday 5th June - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - BBALL - Microcycle 2

Bodyweight dropped back down to my lowest so far at BBall by 1lb. I even waited to pee everything I could possible do :D
Sported a nice haircut from my girlfriend, felt decent and so I went to my regular outdoor court feeling alright :)

Bodyweight at home - 214.5lbs
Workout time - 50 mins
Workout rating - 8/10

started with easy dribbling and shooting for 30 mins to warmup.
Then progressed to more intense stuff and jumping
Shooting, especially jumpshots were much better today.
I was alone at first, but some black kid turned up later on and then asked me if I wanted to play one on one. I wasn't interested, just wanted to practise moves and jump! :)

Well my overall jump was back to my peak, both my 1 step jump and 3step/running jump was up maybe half an inch. No noticable difference in my standing VJ though, but I felt kinda tired by the time I tested it.
My jumping died pretty quickly today for some reason, but my bounce and spring was there, and I felt a pretty snappy overall.

I was able to just about get my whole hand over the rim on my running jump. Just need another 3-4 inches. So another 4lbs of fat off, and deloading from the tempo/energy work, I should be close to hammering it down again hopefully! ;)

Towards the end I tried a 2 handed jump out of curiousity and I got high enough to grab the ring and hang on it, which I did without thinking! It sorta happened by reflex, and then I braced myself for pain, since I'm not that light, but all I felt was the ring springing down and my body swing about. Felt real good! Guess having a nice flexy ring helps and some upper body strength.
The landing, when I let go, was a long way down though! I landed on the balls of my feet, with hardly any leg bend, and my heels never touched the ground. My calves didn't like it to much in a good way - like a high stiff legged altitude plyo drop!

Well two things I notice working real hard, my hammies and calves. Calves are aching quite a bit now!
 
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Not feeling drained today. Calves quite sore, some minor aches in my hammies, erectors and upper back


clip from yesterday

Right click on clip and save to avoid errors

Running 2 legged jump. Yeah I run funny because I'm fat!
And a nifty move, which I missed, but it's the thought that counts :p
Well my friends used to call me the ""the Dancer Man", you can probbaly see why ;)

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Jumps+BBall_5May05.mpg
 
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legs and hips still a bit achey, might be due to the stretching I did yesterday after a nice hot shower. I will tone down the lower body stretches now, as I only need to maintain. But will keep hammering the external hip rotors and spinal erectors until I can get my feet pointed directly ahead with ease.
Right ankle has been bothering me - sigh. Seems like the wide stance squats may have tweaked it last week. Probably not a good idea in oly shoes...

Bodyweight more or less the same, but waist seems to be just under 37.5 inches today. Well I'm looking kinda skinny in my upper body, relatively speaking, so I expected a bit of drop in bodyweight.

Stoping the reaction time tests for now. It's quite tiring mentally. Quite a good exercise in it's own right :)

From the running jump vid, I can see I'm much lighter on my feet now. I can feel like it too, really springy, snappy and floaty. Ground contact times are way down, and like wise I'm jumping with much less knee bend than before. Less muscling the movement and reactivity is up. Especially on the running jump, where I used to just thud into the bottom position and spend ages there before I got up. This also lessens stress on my quads/knees/legs as well, using my hammies more to jump.
All thanks to the relaxed tempo runs, sideways/backwards runs and stiff legged hops in place I guess, plus getting leaner obviously helps :D
I think the stretching and improved ROM/tonus is a big factor too up to a point.
Amazing difference to vids I took a year or so ago! You can't do everything in the weight room! ;)
RFI and RATE work is a lot more important than most people realise.

last week where my recovery wasn't so good, I didn't quite feel the same. And my joints ached quite a bit.
Also notice how my feet face more to the front now? They used to angle quite a bit more to the side thanks to my tight external hip rotors, but they still angle out on the slow jogs when the leg kicks up behind which you can see on the running jump. Maybe glute heavy recruitment issue?

Also a reminder that as I mentioned a few weeks back, the ring I've been playing on is a little bit lower than a proper 10 foot ring. So I will need to gain a few inches to jump like that on a proper hoop.
But I'm using it as a stepping stone, and it's one of the few rings around here that is spring loaded. All the rest are stiff double layered rims which don't feel that good to grab onto! At least until you can get well above it :)
I figure once my head is getting close to rim level on this ring I'm ready to graduate :basket: :D
 
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Tuesday 7th June - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 Morning - Tempo + Energy Work - Microcycle 2

Good session, fairly warm again. Apart from the fact the muscles in my foot arch started to tighten up again. Bodyweight down a pound from this time last week.

Bodyweight at home - 215lbs in winter clothes
Workout Rating - 8/10
Workout time - 30 mins all up

Warmup

warmup - dynamic swings
Various hops in place for 10secs - double leg and splitleg

Slow Jog - 50m 2x2 --> legs fairly straight using mostly calves and hammies

Run complex increasing in speed each run to 50% speed - 1 mins rest

3 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)

then 50m accleration runs to 60% speed x2 - 2mins rest

Tempo Runs + Energy Work

220+ metres @ 70% speed with proper standing start - 180 degree turn at halfway
rest 3 mins
1) 53.83 secs
2) 50.9 secs
3) 53 secs

Strange the times followed the exact sequence as last week, slowest on first run, then faster and then back to almost the first run.
First 2 runs felt pretty easy relatively speaking, core held tight, high hip height, and legs snapping. Could feel the lower back remain loose and long, first time since I started running I think!
3rd run was a killer, hip height started to drop in the last half, legs thumping the ground.

Foot muscles tightened up again, but not as bad as last week. Have to figure out how to make em relax up. Getting easier to warmup, quicker now.
Last week of higher volume energy work sessions, deloading next week.
 
Went to sleep late, 6 hours is solid sleep, and I lay in bed after that and dosed in and out of sleep for another 2 hours.
Feel ok, legs and hips a bit achey.

Waist still just under 37.5 inches. Weighed just under 212lbs straight of out bed bare. I am looking much thinner/leaner. More so the current drop of 1.5 inches on the waist should be. It's amazing how different I look!
I think it might be because my spinal erectors are getting huge from the sprinting I have been doing adding some size to the waist. Coupled with the drop in fat levels, they are really starting to stick out, feels like an inch from the spine!

Upper body has lost a lot of size, not sure if its all fat or a combo of fat and muscle. I haven't been working it as much in the past, and I haven't lost too much strength, so I guess some "useless" size will have melted off. Will find out today since I'm working upper body :)
Still have plenty of trap and upper back size though, but my pecs, shoulders and arms have shrunk a lot.

Legs look narrower from the front, quads still overhang my knee. I have geneticaly big legs anyway. From the side, damn my legs have gotten much wider! I have a big ass naturally, and fullsquats have made em stick out even more, but damn my hamstrings have blown up bigtime. From sprints no doubt. They look kinda freaky compared to before!

Hopefully the progress pics I will take when I reach a 37 inch waist will show the changes I'm seeing.
I went back through my log and old progress pics, and when I had a 35inch waist I still looked pretty fat. I only started to look lean at 32 inches. I used to have a 29-30inch waist and even then I still wasn't what you would call ripped. So I have a long ways to go, granted that my waist will be a couple of inches bigger from the added muscle there
 
my BBall friend, the 6 foot guy ex semi-pro BBall player in Europe who I posted his clip here before dunking and stuff back when he was 18 years old had a look at my clip and made some comments

His comments to follow, but firstly I wanted to say that I always had a feeling my running jump wasn't right, it didn't feel flowing the way I did it with the jump stop. Since It's hard to do when your running fast. The way I do it is more like a Volley ball running type jump. It feels more like a standing jump with some extra force from the run. But I can only get one inch higher than my one step jump. So I wasn't using the extra speed from the run up much.
Well his reply made me know why now, and his clip linked below shows the difference in technique
Also note, how much bigger he is now vs the 18 y.o old clip I posted before :)
he's olylifting these days

---------------

You're definitely explosive and bouncy!!! But MAN!! You need to work on your running jump technique, you would gain 2-3 inches at least! Do you realize how harder it is to approach at half speed and bounce from 2 feet at the same time like you do?? Is that your usual technique? If so you need to learn the "1-2" step take-off when you jump off two feet like that.

Look at this vid:
right click on link and save
http://www.members.optushome.com.au/coolcolj2/Movies/2handsbouncedunk.MPG

It's not good quality but look at my steps right before take-off, right leg first, then left, then jump. Some people prefer left-right, it doesn't matter but all good leapers do this, it allows you to run faster and more
effectively transfer that speed into a powerful upward movement.

I mean don't get me wrong, with that height you should be able to dunk already, especially if you bounce the ball but I tell you, if you train on the correct jumping technique, man, you will do some nice dunks!!!
 
more from him

Yeah try it. Try to do the initial step long and swing the arms fast
backwards! then the 1-2 foot contact on the floor as fast as possible, and
explode up with a powerful arms swing. It takes a little time to get used to
but once you can do that, you will be dunking easily.
There will be a lot less energy wasted compared to your 2-foot bounce prior
to the jump.

Also how do you do your depth jump? do you jump off of the box? I do mine
stepping off the box with the leg I usually put forward first in my 2 foot
jump. Maybe that would help building the coordination. It must be like a
reflex you know, one-two-BOOM!!
Click to expand...
 
after seeing that dunk clip im ready to play ball. :D
He certainly packed on some size since the old clip, but still looks v. athletic.
What does he weigh now - 200ish didnt you say?

Does he have any comments on one legged running jump?
 
Wednesday 8th May - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 - Upper - Microcycle 2

Felt queezy for most of the workout for some reason. Lowest bodyweight at gym so far! Pretty warm today for winter, so again I wore shorts!

Anyway I think one upper body workout probbaly isn't enough to maintain strength and msucle mass on a calorie deficit, so I might add in an extra workout to do at home. Using mostly bodyweight exercises, light dumbells and bands. My lower body is fine with all the sprinting, jumping, and once a week weights session. It's actually getting stronger!

Bodyweight at gym - 216lbs
Workout time - ?
Workout rating - 7/10

General warmup -
scapular pushups (3 angles from easiest to floor) 3x10,
pulldowns 25kg x10, 35kg x10, 45kgx 8

Rotating Sets between each exercise

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

14 inch Grip bench - no leg drive

Warmups - Controlled down, snapped up - Bar x10, 95lbs x5, 135x5, 165x3, 195x3, 225x2

Controlled down, explode up
Rotation 1) 245lbs x 4 --> last rep a hard grind
Rotation 2) 205lbs x 5
Rotation 3) 205lbs x 5

Strength more or less about the same, slightly weaker perhaps

45 degree Chest Supported T-Bar Row - palms down grip

warmups - 45lbs x5, 70x5, 90x3, 115x1

Assuming bar weighs 20lbs
explode up, controlled down
Rotation 1) Bar+115lbs x 6
Rotation 2) Bar+100lbs x 6
Rotation 3) Bar+100lbs x 6

A little stronger

Dumbell Low Decline Tricep Extensions

warmups - 2kg x10, 15lbs x 5, 35x3

Controlled down, explode up
Rotation 1) 50lbs x 5
Rotation 2) 45lbs x 5


Standing Dumbell Curls

warmups - 2kg x10, 15lbs x 5, 35x2

Controlled down, explode up
Rotation 1) 45lbs x 5
Rotation 2) 40lbs x 5


CoolDown, Cuff Stuff

Cuff circuit

rotating sets between each exercise - 1 min rest

High angle single arm dumbell row to ribs - using lower/mid traps to pull, also hits the rear and medial delts - 25lbs 2x10

Locked arm Dip Shrugs - warmup BW x 6
BW 2x15

Neutral Grip single Arm Face Pulls - warmup 25x6
50lbs 2x12

Single arm Low pulley L-Flyes - warmup 10x6
20lbs 2x10

Shoulder dislocate pec stretches with wooden staff
Neck, trap, cuff, lat stretches
 
d-dub said:
after seeing that dunk clip im ready to play ball. :D
He certainly packed on some size since the old clip, but still looks v. athletic.
What does he weigh now - 200ish didnt you say?

Does he have any comments on one legged running jump?
Click to expand...

he is 9-10kg heavier so about 95kg.

Not sure, but you don't want to go too heavy, he said he can't do one leg jumps now. There is a reason why high jumpers, longer jumpers and triple jumpers try to stay as light as possible :)
Your weaker on one leg, and it's mostly a reflexive glute ham raise type movement, so it's more about being light, and carrying good speed into it while being reflexive and relaxed.

Anyway he has tried just about every training thing you can possibly do at one time or another ;)
 
Light to moderate aches all over, even my midsection, legs and hips which do get worked on my upper body day on the rows, and face pulls etc.
But I don't feel drained - strange, because I did grind out a few lifts yesterday

medium RPE turning non-powered steering wheel in van

Waist down to 37.25 inches! Makes me happy :)
Right on schedule, but bodyweight isn't dropping much as I thought. I weighed 215lbs in clothing when I had a 38inch waist, so I should be closer to 210lbs now, but only weigh around 212lbs naked, or 214lbs in light clothing. Maybe I have gained some muscle. In my lower body?
 
Thursday 9th June - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 4 Morning - Energy Work - Microcycle 2

Workout Rating - 8/10
Workout time - 25 mins all up

Warmup

warmup - dynamic swings etc

Stiff legged Sprints in place with arm swing
Barefeet on 2 layers of carpet, on balls of feet - going at comfortable relaxed rate

22secs x 6 - with 2 mins rest

Back to barefeet, and my feet definitely feel much stronger than the last time I did em like this. Felt quite comfortable today, and much easier.
 
Thursday 9th June - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 4 - Lower Evening - Microcycle 2

Felt kinda queezy heading to the gym, but it actually turned out great. Although I did sometimes felt sorta faint after a set.
The motto of today's workout was - improved flexibility + posture = much more productive workouts and better form!
Also chatted with a guy I know, and he was wondering why I looked so much "thinner"... Even my girlfriend is kinda shocked :D

Bodyweight at the gym - 218lbs (in winter clothes)
Workout Rating - 8/10
Workout time - 1.5 hours

Warmup - Prehab

dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side
Hip abduction and adduction on Keiser air machine set on level 2 x 10, level 3x5

warmup complex with 30lb bar - skipped this today

Back tumbles from sitting position x 10
mulit-direction lunge - 5 ways each leg, 2 reps each direction
Lateral stepup - 6inch step BWx10 each leg

Toes curls on lying leg curl machine - did these in between the main exercise warmup sets - 2 legged 1Plate x10, single leg 1Px5, 2P 2x3 --> heavy

Rotating Sets between Squats and one accessory exercise

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

Full Back Squats - in Oly Shoes - RAW

Warmups - alternating set with each type of squat - 45secs to 1min - controlled down explode up
Fullsquats - BWx5, Bar x5, 95x3, 135x3, 185x3, 225x3, 255x2, 285x1
Wide stance squats - Bar x3, 95x3, 135x3, 185x3, 225x2

Controlled down, power up as hard as I can - 82% of (1RM(385lbs)+85% of Bodyweight)
Rotation 1) 285lbs x 3 - 0.867, 0.867, 0.933 sec concentrics
Rotation 2) 285lbs x 3 - 0.867, 0.867, 0.933 sec concentrics
Rotation 3) 285lbs x 3 - 0.8, 0.867, 0.933 sec concentrics --> did an Oscillatory Isometric type thing in the bottom 2 inches of each rep, release tension and bounce off the bottom

Power continues to rise and much better form to boot! Moved 285lbs quicker than I ever had. Bar came off my back a bit on all sets.
Definitely noticed the improve flexibility in my legs and hips from all the stretching.

On the last set I sorta got lazy and released tension in the last 2 inches at the bottom, while keeping the core tight and did a reflexive bounce of the bottom like a plyo, certainly generated more speed. It felt Ok too, thanks to my improved ROM I guess. Not something I'd do all the time, but I can see myself moving more weight doing it like this.
Looking forward to moving 315lbs at this kind of speed, which would definitely mean I have am stronger!


Snatch Grip Deadlift/RDL - in Olys Shoes - RAW

warmups - done the same way as the main sets but with 3sec ISO holds - Bar x3, 89lbs x2, 155lbs 2x1, 185x1, 245x1
Hang powersnatch Barx5, Powersnatch 89lbs x 1

Pulled an inch off the floor, 3sec ISO, explode up, lower RDL style to knee, 8sec ISO holds, lower to floor
Rotation 1) 245lbs x 1
Rotation 2) 245lbs x 1 --> hard

pretty tough doing em like this!
during the warmups I did some powersnatches, they felt good, thanks to my new improved pec and shoulder ROM/posture. 89lbs flew up like nothing! If I can really powerclean 275lbs, then I should be able to powersnatch 200lbs. Will get back into these soon.


Lat Machine Situps - Toes pressed into floor

warmups - BWx10, 25lbs x3

Dumbell on chest, 4 sec ISO hold just above parallel, explode up
Rotation 1) 70lbs x 3
Rotation 2) 70lbs x 3 --> ballbuster!


Cooldown

Reverse back extensions - BWx10
Bulgarian SplitSquat stretched ISO hold - front leg on 5inch block x 1min
Quad+ tib stretches

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

all 3 sets of explosive full squats + the ISO snatch grip deads/RDL
Notice the difference in my squatting form?

http://www.members.optushome.com.au...285_3x3_SnatchGripDeadlift+ISO245_9June05.mpg
 
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Crap sleep. feeling very slightly drained, much less than before though. Need a nap for sure though. Whole posterior chain is quite sore, as are my upper back, calves and quads to a lesser extent.
Will do some upper body and glute/IT band/spinal erector stretching today.

medium heavy RPE turning non-powered steering wheel in van
 
Sunday 12th June - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 1 - BBALL - Microcycle 2

With my bodyweight down to the lowest so far, 1lb lighter than last week and 2lbs lighter than the last microcycle, I was confident in some gains in my jump all round. Also my waist is actually just under 37.5inches this morning. Not the 37.25 I thought a few days ago, where I sucked it in. If I did it the same way this morning it would have been 37 1/8 inches :)
Explains why my bodyweight hasn't dropped as much as it should have...

Went to the same outdoor court the last few weeks. Wasn't feeling the best, sorta queezy and felt a bit sleepy, but still decent

Bodyweight at home - 213lbs
Workout time - 1 hour
Workout rating - 8/10

Started with easy dribbling and shooting for 30 mins.
Jumpshots were very good today, I was bombing in most of em. Made about 70-80% of them, anywhere within a metre of the 3 point line.
Then my shooting went off, so I switched to jumping and dunk attempts :)
I did a lot more jumping today, more than I have so far. I quit when my jump dropped down a lot, about 4 inches and shins started to ache.

Well being lighter I expected to see an inch gain from the best so far. Well my standing jump was up a bit, while my one step and running one leg and 2 leg jumps were down a bit...hmm.. I guess it's not a surprise given the type of stuff I did last lower body workout, lack of quality sleep, and the fact I've been doing a lot of tempo/energy work. The next 3-4 weeks I will be deloading from the tempo/energy work, so we will see where I stand there. Should be down another 2-3lbs of by fat by then, so I am hoping for at least a 1.5 inch gain on the standing vertical jump, and 3 inches on the standing long jump over what I did at the end of the last microcycle

I tried that the new running jump technique my friend told me about. I can do it with the left leg hopped out first followed by the right, then jump, but not the other way around. Works OK, a lot smoother and more flowing, but you don't have as much time to jump and exert force, so it's more reflexive in nature like a runing one leg jump. I can jump the same height in it as my usual method.
Couldn't do it with a fast run long, just short medium speed for now.
With the BBall in my hand it's ok as well on dunk attempts, except when I dribble it, which totally stuffs up the timing! My usual drop jump method works better here, and it allows me to go straight up vertically. With this method, you do end up going forward a lot. I guess its better if you want to take off further out. I'll keep practising it and see where it takes me. Hmm lots of choices now....
 
Feeling ok, legs, calves, feet, hips and spinal erectors light to moderately sore. Traps/upper back, biceps and shoulders a bit achey. IT band is quite sore, and the outside part of the right ankle feels a slightly tender.

I've been thinking of adding another upper body session in to help maintain my strength and muscle mass as I lean down. Might do some upper body work today, since this is the only free day I have left. Light to moderate so it should act like a bit of restorative day, hopefully.
But I'm also thinking of rearranging things for the deload period, since the training frequency has been pretty high lately, so I'll see...

And it looks like I no longer get heavily drained from BBall? I did a hell of a lot of jumping yesterday, with pretty heavy density too. That would have fried me pretty badly a few months ago - interesting, since I'm jumping higher too.
I do feel worked, but nothing like before. Guess my body is becoming effecient...
 
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Need more sleep, waking pulse quite high for some reason...
Upper body achey.
Pigged out a bit yesterday, my bad! Bodyweight back up a bit, so is my waist, but still under 38inches thankfully :)

Medium RPE turning non-powered steering wheel in van
 
Tuesday 14th June - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 2 Morning - Energy Work - Microcycle 2

Workout Rating - 8/10
Workout time - 25 mins all up

Warmup

warmup - dynamic swings
Various hops in place for 10secs - double leg and splitleg

Slow Jog - 50m 2x3 --> legs fairly straight using mostly calves and hammies

Run complex increasing in speed each run to 50% speed - 1 mins rest

3 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)

then 50m accleration runs to 60% speed x2 - 1.5 mins rest

Tempo Runs + Energy Work

105+ metres @ 70% speed with proper standing start
walk back to start = rest 1 min 45secs
1) 22 secs
2) 21.5 secs
3) 22 secs

felt pretty easy comapred to before. Right ankle ached a bit, but went away.
 
Wednesday 15th May - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 3 - Upper - Microcycle 2

I'm thinking of putting all my upper body stuff on 3 separate workouts. Tentatively split as push, pull and prehab. Which should help me stay focused and get my metabolism on the boil. So this week will be interim.

Just bench today, neck/trap stretches - simple, short and sweet. I didn't even do my usual stretch stuff after, will do some pec,tricep and delt stretches later tonight after a hot shower.

Bodyweight at gym - 219lbs
Workout time - 1 hour
Workout rating - 8/10

General warmup -
scapular pushups (3 angles from bench to the floor) 3x10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3.5 mins between each exercise

14 inch Grip bench

Warmups - Controlled down, snapped up (8 sec holds done at lockout) - Bar x15, x10, 95lbs x hold, x12, x3, 135xhold, x6, x3, 185xhold, 2x3, 225x2, 245x1

Controlled down, explode up
Rotation 1) 275lbs x 1 --> somewhat hard
Rotation 2) 255lbs x 1
Rotation 3) 255lbs x 1
Rotation 4) 255lbs x 1
Rotation 5) 255lbs x 1
Rotation 6) 255lbs x 1

275lbs felt somewhat hard, so I decided not to go up any higher. Looks like I've lost some strength here. 255lbs was a 6% dropoff of that, and my work capacity surprised me here, because the 2nd set felt hard, but then I got stronger from set 3 onwards. Probbaly from my CNS waking up and better from/groove etc. So I stopped things after 6 sets.

Guess I need a better warmup. My body did not like the jump from 135 to 185, felt darn heavy. Need to make smaller jumps. The holds work nicely though, makes it feel lighter when I start to rep at each weight. But that is offset by the crappy s-curve bent bars my gym has, which makes it feel so unstable!!!

Side of neck and trap stretches

10 to 15 sec stretches for each type and side between each set of bench
 
Well how's this for a paradox, I feel midly drained from the heavy benches yesterday, but the non-powered steering wheel in the van feels light-medium RPE to turn!
Somehow my CNS got drained and then my upper body is jacked up from the benches... like I've been saying, there seems to be 3+ types of fatigue, that don't really have much correlation with each other...

Anyway some energy work this morning, then lower body and maybe back work today. Anytime I work my back with heavy rows, my posterior chain gets hammered, so I figure it might not be a bad idea to do them together. We'll see
 
Thursday 16th June - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 4 Morning - Speed/Energy Work - Microcycle 2

Bodyweight at home - 216lbs in winter clothes
Workout Rating - 9/10
Workout time - 25 mins all up

Warmup

warmup - dynamic swings, and other drills in bare feet at home
Barfeet Splitleg hops in place for 20 reps x 2

Slow Jog - 50m 2x2 --> legs fairly straight using mostly calves and hammies

Run complex increasing in speed each run to 50% speed - 1 mins rest
3 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)

then 50m accleration runs to 60% speed 2x2 - 1.5 mins rest

Speed - Energy Work

55 paces (50 metres?) Max speed with proper standing start in Sprint Spiked shoes Stopwatch in hand
walk back to start and rest - total 2 mins
1) 85% speed run
2) 6.37 secs
3) 6.53 secs
4) 6.25 secs PR by default
5) 6.5 secs --> getting tired and core getting loose

The last time I ran flat out was on the 15th of March, so about 3 months ago. So it felt a bit strange at first. Back then I ran a 6.25 sec for about 47m, so I'm a little quicker, maybe this will translate to a half a second gain over 105+m I run, 12.3 down to 11.8 secs. Especially now that I have better speed endurance and at least 5lbs lighter.
I figure a few more sessions I'll be able to shave it down a bit more, once I get back that high speed groove, and shake the effects of the speed endurance work I have been doing. In any case I felt pretty fast, the wind was roaring past my face, and it felt fairly relaxed doing it. Although my start didn't feel that explosive

One thing for sure my form has changed dramaticly. I wish I had filmed my runs. It finally seems I've becoming a front or pull runner. My legs were effortlessly snapping out straight ahead, with what seemed like 3 inches off the ground space. Skipping lightly on the balls of my feet as if I weighed just 100lbs :)
My core was starting loose tightness in the last run. Even then my work capacity has improved quite a bit. Right now my hammies and calves feel pretty trashed in a good way. Don't think squats later today will be fun...

Well it's been ages since I ran in sprint spikes. They hug your feet, feel light, have minimal padding and force you run on the balls of your feet - so you better have strong feet, tibs and calves to absorb the forces. Something I didn't have in relation to my bodyweight a few months ago, so my shins used to kill me. Well today they were about 95% pain free, so I'm getting there. Another 5lbs of fat off, and stronger feet, tibs and calves and I'll be good to go.
 
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Thursday 16th June - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 4 - Lower Evening - Microcycle 2

Well the muscles in my groin were aching something fierce from the sprints, which made squatting hard. They did feel better after the workout though, but hammies are feeling it right now. Gonna be sore tommorrow!
Sprints drained the hell out of my CNS, did not feel too fresh...

Bodyweight at the gym - 218lbs (in winter clothes)
Workout Rating - 7/10
Workout time - 1.5 hours

Warmup - Prehab

dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side
Hip abduction and adduction on Keiser air machine set on level 2 x 15, level 3x5

warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 3 reps respectively

Back tumbles from sitting position x 10
mulit-direction lunge - 5 ways each leg, 2 reps each direction

Toes curls on lying leg curl machine - did these in between the main exercise warmup and main sets - 1Plate x10, 2Plates x5, 3Plates 5 set of 3

Rotating Sets between Squats and one accessory exercise

Resting 1 to 1.5min on warmup sets and then 2+ mins between each exercise

Full Back Squats - in Oly Shoes - RAW

Warmups - alternating set with each type of squat - 45secs to 1min - controlled down explode up
Fullsquats - BWx5, Bar x5, 95x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x1

Controlled down, power up as hard as I can - 90% of (1RM(385lbs)+85% of Bodyweight)
Rotation 1) 325lbs x 2 - 1.2 and 1.2 sec concentrics
Rotation 2) 325lbs x 2 - 1.134, 1.2 sec concentrics
Rotation 3) 325lbs x 2 - 1.133, 1.333 sec concentrics --> started to strain the last rep

Well it was not a good idea to go heavy on squats today! Squats felt heavy as hell on my back. Plus my core was pretty trashed from the sprints, and I felt wobbly walking out 325lbs. Did not feel too good, but I got through them OK with decent work capacity. Bar speed wasn't too crash hot though. Lesson learned...


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - Barx5, 89lbs x5, 119x5, 129x4, 155x3, 175x2, 195x1, 215x1

Trying to keep back as horizontal as possible , and strict
Rotation 1) 225lbs x 1.5 --. bad form
Rotation 2) 205lbs x 1.5
Rotation 3) 205lbs x 1 --> hard

I thought I'd kill 2 birds with one, since these are basicly an ISO RDL+ a row.
Even though the loads are about 55% of what I can RDl, it won't hurt, and it definitely worked my posterior chain, especially today after the sprints and heavy squats.
225lbs was near limit, so my 1RM by default. Form was not that good, but with 205lbs I pulled my torso towards the floor and pulled my shoulder blades back and locked it tight before starting which helped straighten out my back and make it more horizontal. Seems to feel easier rowing like this even though I was doing near limit weights for me.



Cooldown

Reverse back extensions - BWx10
Lie over swill ball to stretch the spinal erectors
Stretches at home after hot shower

----------------------------------------------------------

clips from today

Right click on clip and save to avoid errors

Squats - 325lbs 3x2

http://www.members.optushome.com.au/coolco...x2_16June05.mpg

Bent over barbell rows - better form on 2nd set
http://www.members.optushome.com.au/coolco....5_16June05.mpg
 
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Hmm, I didn't really feel drained! Maybe I'm just used to the feeling of it, since I'm carrying over some fatigue from yesterday. My lips are dry, hot and swollen - which usually indicates I've caned myself pretty hard in the past.

Hammies, calves and adductors are moderately sore, and my inner right ankle area is trashed up. And aches everywhere, but I'm not as sore as I expected.
The easy stretching last nght after a hot shower probbaly helped.

Waist jumped up a bit, even though bodyweight is still 215lbs in winter clothing straight out of bed. I figure my spinal erectors blew up a bit overnight!

might do some restorative work today
 
Feeling decent, and in good spirits. Hamstrings and right ankle still quite sore. Lips, still dry and swollen, but CNS is bouncing back nicely. Feeling fairly explosive and snappy today. Lot more energy today

Light RPE turning non-powered steering wheel in van
 
NBA draft combine numbers

Well it looks llike VJ numbers are tested with a step...hmmm that would add a good 2-4 inches or more onto the standing number, I know I jump close to 3 inches higher with a step. So a 40.5, two 39, 38.5 and two 38 inch one step verticals for the top 5 isn't that impressive relatively speaking. That 40 guy probably only jumps around 36-37 standing, which is very good, but not mind blowing, in light of all these outrageous VJ numbers dished out by BBallers...Especially when you compare them to NFL combine numbers!

Like I have said before a legit 40inch standing VJ is elite and requires a lot of explosive strength relative to bodyweight!

----------

There are three ways to help your draft stock at the Chicago predraft camp.

First, you can actually play well in the event, like Luther Head and David Lee did, and convince scouts that you're first-round material.

Second, you can stand against a wall, spread your arms out and possibly measure longer/bigger than team originally thought you were. Guys like Chris Paul and Ike Diogu did that this year.

Finally, you can go through the NBA draft combine and prove to scouts that you're quicker, stronger, or can jump higher than your original scouting report.

Insider exclusively obtained a list of the Chicago pre-draft camp combine results on Wednesday. The combine measures four key areas: strength (bench press repetitions of 185 pounds), vertical jump, lane agility (how fast a player moves laterally around the key), and speed (¾-court sprint). Then the league adds those up and gives an athletic ranking to each player in the draft.

The overall winner this year was Oklahoma State's Joey Graham, who blew away the competition. Second was Georgia Tech's Will Bynum. Other top players with good scores included Rashad McCants (3rd overall), Luther Head (6th), David Lee (11th), Marvin Williams (15th), Chris Paul (16th) and Raymond Felton (18th).

There was one major surprise in the top 20 -- Illinois point guard Deron Williams finished 10th, ahead of both Paul and Felton. Part of that had to do with strength; Williams bench pressed 185 pounds 15 times, which is really great for a point guard. However, that wasn't the full story.

There have been major questions about Williams' lateral quickness, but he actually tested quicker than Paul in the lane agility drill and finished .03 seconds behind Paul in the sprint. Williams has lost about 15 pounds and is down to 7½ percent body fat, which obviously has helped his athleticism.

The bottom end of the spectrum included mostly international players and lumbering big men. Georgia Tech center Luke Schensher finished at the bottom of the list (75th). Ersan Ilyasova (74th) and Martynas Andriuskevicius (73rd) also tested poorly.

The shock on the low end was high school star Monta Ellis, who finished 70th. His strength, vertical jump and lateral quickness were all on the low end of the scale. That could be devastating to his draft chances.

Other disappointments included Andrew Bogut (61st), Martell Webster (60th), Rudy Fernandez (57th), Antoine Wright (55th), Jarrett Jack (54th) and Francisco Garcia (51st).

Luther Head ranked as the most athletic point guard in camp. Will Bynum took the award for the 2-guards. Joey Graham won for 3s, David Lee for 4s and Marcin Gortat for centers.

Ellis was the worst ranked guard in camp at either position. Ilyasova finished last among small forwards while Taylor Coppenrath was last for power forwards and Luke Schenscher finished at the bottom of the heap for centers.

On the individual test front, Will Bynum recorded the highest one-step vertical jump at 40½ inches. Gerald Green and Ronnie Price tied for second at 39 inches, followed by Luther Head at 38½. Chris Paul and Hakim Warrick rounded out the top-five, each launching a 38-inch leap.

Luke Schensher recorded the worst vertical jump, at 26½ inches. He was followed by Taylor Coppenrath and Jason Klotz (27 inches) and Martynas Andriuskevicius and Wayne Simien (27½ inches).

Joey Graham won the strength test, bench pressing 185 pounds an impressive 26 times. Ike Diogu finished second with 21 reps, followed by Chuck Hayes with 20. Channing Frye helped himself shed the soft label a bit by hoisting the bar 19 times. Eric Williams, Marcin Gortat and David Simon all finished tied for fifth with 18 reps.

As happens every year, several top players were unable or barely able to do this drill. Monta Ellis, Rudy Fernandez, Martynas Andriuskevicius, Brandon Rush and Daryl Dorsey got a zero for the drill. Luke Schensher and Travis Diener could only lift the bar once.

In the lane agility drill, Michigan State's Alan Anderson recorded the fastest time at 10.32 seconds. Rashad McCants was second at 10.39. John Lucas ranked third, Rudy Fernandez fourth and Raymond Felton fifth.

Jason Klotz, Ellis Myles and Deji Akindele finished at the bottom of the heap. Monta Ellis and Andrew Bogut also recorded terrible times of above 12 seconds.

In the ¾-court sprint, Will Bynum recorded the fastest time at 3 seconds. Joey Graham, Raymond Felton, Rashad McCants and John Lucas were also in the top five. Marvin Williams and Julius Hodge finished in the top 10.

Jason Klotz earns the awarded as the slowest guy in camp with a 3.68 seconds time. Ersan Ilyasova, Andrew Bogut, D'or Fischer and Torin Francis rounded out the five slowest guys in camp.

Here's a look at how 30 of the top draft prospects performed in each event. Note that several top prospects, including Fran Vazquez, Johan Petro, Nate Robinson, Ryan Gomes, Brandon Bass, Matt Walsh and Linas Kleiza, did not participate in the testing.


Numbers(bench, vertical, and so on) in next post.
 
Name, Bench press, vertical jump (with a step!), Lane Agility, ¾-court sprint and Overall rank.

Joey Graham/26/36"/10.62/3.05/1
Rashad McCants/15/34½/10.39/3.11/3
Luther Head/14/38½"/11.12/3.21/7
Deron Williams/15/35"/10.83/3.25/10
David Lee/14/32½"/10.80/3.19/11
Marvin Williams/12/35"/11.11/3.17/15
Chris Paul/10/38½"/11.09/3.22/16
Raymond Felton/6/33½"/10.50/3.06/18
Ronny Turiaf/15/33"/11.50/3.23/21
Gerald Green/7/39"/11.2/3.21/24
Chris Taft/14/33"/11.26/3.27/25
Julius Hodge/14/29"/10.89/3.18/26
Sean May/12/33"/11.04/3.29/27
Danny Granger/10/34"/10.84/3.34/31
Channing Frye/19/31"/11.60/3.38/33
Dwayne Jones/15/31½"/11.87/3.25/38
Ike Diogu/21/31"/11.94/3.45/39
Charlie Villanueva/11/31"/10.86/3.3/42
Wayne Simien/11/27½"/11.05/3.35/49
Francisco Garcia/5/31½"/10.63/3.33/51
Jarrett Jack/5/28½"/10.87/3.24/54
Antoine Wright/12/29½"/11.45/3.41/55
Rudy Fernandez/0/35½"/10.48/3.33/56
Martell Webster/7/30½"/11.39/3.39/59
Andrew Bogut/13/33½"/12.06/3½1/60
Hakim Warrick/11/38"/N/A/3.22/61
Monta Ellis/0/31½"/12.13/3.31/70
Martynas Andriuskevicius/0/27½"/11.94/3.42/73
Ersan Ilyasova/2/30"/11.59/3½6/74


So who was helped and hurt by the testing?

WINNERS

Deron Williams -- Scouts have been questioning his quickness and athleticism all year. Now that he's lost some of that body fat, that no longer seems to be an issue. He's not as fast as Raymond Felton and doesn't jump as high as Chris Paul, but he's clearly in the same league athletically.

Joey Graham -- It doesn't come as a huge surprise that Graham came out on top. If you've seen him play much, you know he's an unbelievable athlete. Still, finishing on top of the heap should guarantee he gets selected in the lottery.

Will Bynum -- He was the last guy invited to Chicago and played extremely well, especially on the defensive end. A few scouts believe he might be a better prospect than Nate Robinson (the guy who tested as the top athlete in Chicago last year). I doubt he gets selected ahead of Nate, but he's definitely in the second-round mix now.

Rashad McCants -- There are still questions about his attitude, but it's rare to find such a great shooter who can also test off the charts athletically (just look at Martell Webster and Antoine Wright). Someone's going to ignore the baggage and take him in the late lottery to mid-first round.

Channing Frye -- He's stronger and more athletic than scouts have given him credit. The 19 reps on the bench press will turn a lot of heads.

David Lee -- Athletically, he tested as the top power forward in the draft. His lane agility scores are what really stand out. Lee has very quick feet, which will really help him defensively in the pros. Combine that with his strong play in Chicago and Lee seems like he's another step closer to securing a spot in the first round.

Marcin Gortat -- He had just a so-so camp, but he tested out as the most athletic center in the draft. He could be off the board in the first 10 picks of the second round if he decides to stay in the draft.

Sean May -- His numbers don't jump out at you, but he showed a better vertical jump and more agility than his main competition: Ike Diogu, Wayne Simien and Chris Taft. Maybe that will balance out the fact that he measured smaller than all of them.

LOSERS

Andrew Bogut -- He's been trying to dispel the "great white stiff" myth for the past few weeks. This doesn't help. While his vertical leap is actually above average for a guy his size, his lateral quickness and sprinting speed were just awful. That will hurt him defensively.

Wayne Simien -- Simien finished well below the other top big men in almost every area. Especially shocking is his lack of explosion jumping off one foot. His one-step vertical was only a half inch more than his standing vertical. That was, by far, the worst in the camp.

Antoine Wright -- Scouts have been warning that Wright looks more athletic than he actually is. At the combine, he was significantly below Francisco Garcia, a guy almost every scout in the league has knocked for his lack of athleticism. Had he not benched an impressive 12 reps, he would have landed close to the bottom. That's going to come back to haunt Wright.

Jarrett Jack -- He has great size and toughness, but athletically, he tested well behind most of the point guards in this draft. With Roko Ukic making a strong push, it could cause him to slip.

The High Schoolers -- Monta Ellis, Martell Webster and Brandon Rush all tested terribly. That's partly because of their age and partly because guys like Ellis and Rush might not have been training for these particular tests the way some players do.

We knew that Webster was just an average athlete but Ellis was a huge shock. For an undersized 2-guard to be successful in the League, he has to be long, quick and explosive. Ellis is none of the above. There's been talk that Minnesota is flirting with taking him at No. 14. It's pretty hard to justify that after seeing these numbers.

The Internationals -- They always struggle every year. With the exception of Gortat, they all were near the bottom of the heap. Most of them have never lifted weights before (which hurts their bench press numbers) and most are bigs lacking any real explosion or quickness.

Chad Ford covers the NBA for ESPN Insider.
 
somebody asked about my training layout, so here it is

------------------

Well for the last cycle and this one, I've been doing a lot of trial and error lately. I go by feel and with some Autoregulation of volume

but the basic format is 4 weeks of regular training with larger level of energy work. And then 3-4 weeks of deloading, where I undertrain a bit, drop the volume of energy work down, and intensify the strength work a bit, plus some reduction in accessory work.

The deloading period is necessary as I don't really allow full recover between sessions in terms of my legs with all the energy and tempo work. While work and erratic sleep patterns eat into my recovery a bit. So it's insurance that I peak out my capacities. It's encouraging that I'm at my peak or better than I was before the deload I'm starting this week. So I should rebound a bit higher over it in a few weeks time, hopefully.

I know my body pretty well, so I go by feel with what qualities I need to target in the workout sessions

As far as my weekly layout, you can get an idea by reading my workouts! :)
But if your lazy - in a nutshell

Last cycle

Sunday - BBall, mainly shooting, jumping, layups and dunk attempts. I generally avoid playing games for now due to injury risk, and I'm more productive this way and can better quantify fatigue levels.
Basicly a mag/rate workout in itself, reactive and force absorbtion etc, but more fun!

Monday - rest

Tuesday - Am - Higher volume tempo/energy work
PM - Upperbody

Wednesday - rest

Thursday - AM - lower volume energy work. Sometimes barefeet stiff legged sprints in place
PM - lower body workout

Friday - rest, stretching
Saturday - rest


I've recently changed it to this...


Sunday - BBall

Monday - rest, but will probably be doing upperbody prehab stuff here soon - ie cuffs, scapular muscles, arms, rear delts and other small muscle groups, plus upper body EQI

Tuesday - Higher volume tempo/energy work

Wednesday - Upper body - push emphasis

Thursday - AM - lower volume energy work.
PM - lower body workout, and upperbody - pull emphasis

Friday - rest, stretching
Saturday - rest


I'm still playing around with it, though, and will most likely change when I add in more exercises in the next cycle when I restart the regular phase.

It's mostly molded by my lifestyle and current main goal for losing the excess bodyfat. So it's a compromise, and why I have so much tempo/energy work

Main problem is getting my upper body strength back up, as the once a week frequency is making me weaker on a calorie deficit, and I'm reluctant to up the volume of work with respect to training frequency, because that will disrupt overall recovery. But I figure the extra prehab day I add in on Monday will help since a lot of the same muscles will be hit, but differently.
 
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felt a bit crappy when I woke up, a bit better now. But I'm going take a nap now, and see how I feel after that before deciding what to do today. Maybe I have the flu or something, lips still dry and swollen.
Non-powered steering wheel in van is pretty easy to turn today though.
 
Sunday 19th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - BBALL - Microcycle 2

Kept things easy today. I kicked myself a bit hard last week, got carried away with the sprints, so this week I'm gonna go easy to let the Deload kick in properly.

Bodyweight at home - 214lbs
Workout time - 10+10+25mins
Workout rating - 6/10

I went to 3 different outdoor courts today, and didn't like the vibe on any of em. The last one was a court 3mins from home, where I stayed the longest and just practised shots and dribbled around a bit, and some small jumps.
Didn't really feel like going all out and I had no hops today...
 
Interesting read on the draft combine. Do you think Bogut will go much lower in the first round now? Some were initially thinking he would go in the top 3 picks...
 
d-dub said:
Interesting read on the draft combine. Do you think Bogut will go much lower in the first round now? Some were initially thinking he would go in the top 3 picks...
Click to expand...

I think it depends on what the teams need, and they all know what he can do. It's not just all about being athletic, it's wether you can do the job or not! :)

-----------

Well I had a late night of sleep, but feel rested anyway.
But my legs, especially my feet/calves were pretty trashed up and sore.
Lips still dry and swollen.

I did plan to do my upper body prehab workout here, but I figured I needed the rest. I need to get back that fresh and snappy feeling since I'm deloading, which I haven't had since I upped the volume of energy work and overally training frequency.
Plus my computer broke down, so I spent a lot of time fixing it!! Which is why this update is a day late!
 
Tuesday 21st June

Feeling better now, lips finally getting back to normal.
Legs and hips still quite achey, some of it due to me working on the computer yesterday!
Weighed 96kg, 211lbs today straight out of bed in underwear, waist at 37.5 inches. Lightest so far, but I'm a bit dehydrated, didn't eat much yesterday, well not much carbs anyway. Waist seems to have gone up a bit like I mentioned before due to ab/spinal erector growth from the sprinting, heavy squats and rows last week?
I'm at the point where I don't care if I lose strength and muscle mass anymore. It's way harder for me to lean up than it is to regain strength and muscle.

Energy work today, and maybe upper push, instead of tommorrow. We will see.
 
Tuesday 21st June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Morning - Energy Work - Microcycle 2

Workout Rating - 7/10
Workout time - 30 mins all up

Warmup

warmup - dynamic swings, and other drills/jog in bare feet at home

backtumbles from seated position x 10 - I got these by watching a Parisi demo vid on their site. Works great for getting the posterior chain stretched out dynamicly and heart rate up quickly. Plus tumbling makes me feel less clumsy :)

various hops in place

Slow Jog - 50m 3x2 --> legs fairly straight using mostly calves and hammies

Run complex increasing in speed each run to 50% speed - 1 mins rest

2 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 10 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 10m, then left to right 10m, rotate into backwards run 10m, walk back to start (50m)

then 50m accleration runs to 40% speed 2x2 - 1.5 mins rest

Tempo Runs + Energy Work

105+ metres @ 50% speed with proper standing start
walk back to start = rest 1 min 45secs

3 runs - all around 25secs

Took it easy today, slower than usual. Practised jumping out of the start with both legs, seems to feel much easier getting the body moving quickly.
Shins were achey today. My feet as usual were a bit tight - that run complex seems to be the cause, makes em work hard
 
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Good sleep, feeling Ok, pretty good I guess. Lower legs and feet moderately sore.

Waist and weight down a bit, currently sitting at 213lbs in winter clothes. So I should be at 212lbs for BBall on Sunday, ie an 8lbs loss so far. Don't think I've lost any muscle, well my legs are still huge :)
 
Wednesday 15th May - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 3 - Upper Push - Microcycle 2

decent workout

Bodyweight at gym - 217lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10

General warmup -
scapular pushups (3 angles from bench to the floor) 3x10
Dumbell curls and tricep extensions - 2kg dumbells
Low pulley L-Flye - 10lbx x10, x8
Neutral grip dumbell bench press - 3kg x5+5sec ISO+5OI, 15lbs x5+5sec ISO+5OI

Rotating Sets between each exercise

Resting 1 -2 min on warmup sets and then 2.5 mins between each exercise

14 inch Grip bench - shoulder blades tucked - no leg drive

Warmups - Controlled down, snapped up
10 sec holds done at lockout, 3sec ISO at midpoint
Bar x hold, x5, xISO+3OI, 95lbs x hold, x5, xISO then down and back up, 135xhold, x5, 165xhold, x3, 195xHold, x3, 225x1, 245x1

About 80% AW - Controlled down, explode up, for max reps until a hard strain
Basicly resting 5 mins between sets
Rotation 1) 225lbs x 6 - 0.867 sec (1st rep) fastest concentric time
Rotation 2) 225lbs x 5 - 0.867 sec (1st rep) fastest concentric time
Rotation 3) 225lbs x 4 - 0.933 sec (1st rep) fastest concentric time

Did a combo of strength speed work and hypertrophy work today. Basicly strength speed reps to near failure. Sets all around 15 secs, last one 12.
Almost dropped the bar on the last rep of the first set, was going up and then felt like I lost energy, but did manage to grind it back up. Have gotten weaker, used to be able to do close to 10 reps with 225lbs, but then again I no longer relax and do a small bounce on the chest, plus I was doing the concentrics explosively which does sap the energy faster, and I haven't been much high rep work lately.

Did 15 total reps (6+5+4) before dropping 2 reps off the inital set. So the next time I do Strength speed work/hypertrophy combo with this %, I will do 5x3 instead with 2.5mins rest, until I restest it again.
Big pec pump :)
Biceps were pumped up from braking the bar at the top , I think.


Side of neck and trap stretches

10 to 15 sec stretches for each type and side between each set of bench

-----------

shoulder dislocates with wooden staff

-----------

Bench clip from today

Right click on link and save to avoid errors

All 3 sets with 225lbs, nice gut..... :)
http://www.members.optushome.com.au...inchGripBench_Explosive225x6_5_4_22June05.mpg
 
Thursday 23rd June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 4 - Lower And Upper Pull - Microcycle 2

Lowest bodyweight by far this year at the gym.
Ok workout, especially since I didn't do any energy work this morning, but didn't feel that strong on squats at all.
Will have to go back to my old split, I just feel fresher with a days rest inbetween each workout, but I willl keep back work on this day I think.

Bodyweight at the gym - 215.5lbs (in winter clothes)
Workout Rating - 7/10
Workout time - 1 hour

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 3/4 x 8
(these are really making my groin feel much stronger)

5) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 4 reps respectively

6) Back tumbles from sitting position x 10
7) Wide mulit-direction lunge - 5 ways each leg, 2 reps each direction, with a pause at the bottom
8) Medium stance lateral steup on a 12inch box - 6 reps each leg
9) Calf raise BWx8
10) side of ankle raises - 45lbs x10
11) toe curls on lying leg curl machine - 1plate x10

Rotating Sets between Squats and one accessory exercise

Resting 1 to 1.5min on warmup sets and then 2+ mins between each exercise

Full Back Squats - in Oly Shoes - RAW

Warmups - alternating set with each type of squat - 45secs to 1min - Explosive
Fullsquats - BWx5, Bar x5, 95x5, 135x5, 185x5, 225x3, 255x2
FrontSquats - Bar x5, 95x3
Wide stance squats - Bar x5, 95x3, 185x3

Explosive
Rotation 1) 285lbs x 2
Rotation 2) 315lbs x 2 - 1 and 1.134 sec concentrics
Rotation 3) 275lbs x 3 - 0.8, 0.866, 0.867 sec concentrics --> feeling tired

Squats felt good starting up, but the worksets felt pretty heavy on my back. The 2nd rep of 315lbs was quite hard. Feeling tired after the 275lb set so called it a day.


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - Barx10, 89lbs x5, 119x5, 129x5, 155x4, 175x1

Trying to keep back as horizontal as possible and pushing hips back
About 80% AW - Explosive
Rotation 1) 175lbs x 6.5
Rotation 2) 175lbs x 5.5
Rotation 3) 175lbs x 4.5

Felt good. Same reps and total reps at the same % as my 14inch grip bench. But not the same loads though. I need to bring these up a bit to better match my 14inch grip bench, 205-225lbs for the same reps.


Lat Machine Situp

warmups - explosive - BWx8, 25lbs x 3

that's it


Cooldown

External hip rotor stretched ISO hold - 20lb dumbell x 1min each leg

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

Squats - 315lbs ansd 275lbs

http://www.members.optushome.com.au..._ExplosiveFullSquats_315x2_275x3_23June05.mpg
 
Feel a bit crappy, achey all over, but not too bad.
Well I'm supposed to be deloading now, feeling better and peaking, but I'm not. Will have to go back to my old split. My body is not liking the higher training frequency, despite the low volume!
Will do some stretching today
 
Sunday 26th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 1 - BBALL - Microcycle 2

It was raining so I went to a local indoor court. It cost $6 to use it!!!! Feck that's double the price a year ago! Damn, good reason why I don't make a habit of it!

Bodyweight at home - 213lbs
Workout time - 35mins
Workout rating - 6/10

Just shot around and did some jumping and moves. Couple of guys offered a game of 2 on 2, but I declined. Esecpially since my ankles and feet did not feel too good, achey :(
Shooting was really bad today as well.

Anyway I wasn't able to jump any higher with the springy wooden floors like most people usually do. In fact the springiness put me off a bit. I could tell but how the Ball bounced that it seems to take out the force, rather than enhance it...
If anything I was jumping a lot lower, or it could just be that I'm overreaching, because I sure feel like I haven't quite recovered, despite being lighter! My one leg running jump was about 8 inches lower than my one step jump...!
I seemed to be starining a lot when jumping as well, rather than having it being reflexive.
Plus my shins and ankles started to ache quite a bit after all the jumping and stuff, so I didn't stay long.

Hmm, so after 3 weeks of "deloading" which aren't really such, because I'm actually over reaching now, I'm worst off. Sure I'm lighter, but I'm not a whole lot leaner, so I've lost muscle mass, because I am weaker all round. And I'm jumping lower! There is a lot to be said about lower frequency training...
I'm gonna start eating a bit more, and give myself another 2 weeks to rebound before I call this microcycle a complete bust.
 
I pigged out a bit more yesterday, more starchy carbs and feel better for it. Bodyweight has actually gone down, and I am a little leaner. It's like my body is kicking back up a gear...will continue this for today and then back to it. I should start cycling things to keep things flowing
 
I did a lot of walking yesterday due to some Stocktake sale shopping :)
Feel better after it, so I guess it acted like a bit of tempo/active recovery for me, especially for my feet and ankles.

Anyway it was raining today, so I didn't run, and didn't feel like it either.
I got caught yp with some stuff, and my mind was occupied, so I didn't feel like training upper body today.
I think I will take a much needed break anyway to let my body and mind recharge. Something I haven't done in a few months.
 
A few days on, and while I haven't been getting that much sleep, I feel so different.

I feel so much better in every way since I stopped hitting the weights. Non-powered steering wheel in the way feels very easy to turn, I can even use one hand, even though I feel tired from lack of sleep. No more soresss and aches, or feeling "muscle-bound" ....I could get used to it :)

Actually it's been perfect timing for my break, since it's been raining every day for the last week and a bit, will continue to do so up until the weekend, where it gets sunny and HOT for winter! So I can't run even if I wanted to, well not unless your a die hard ;D

I'm still maintaining my fat level % and bodyweight, even though I'm eating a lot more starchy carbs. So It will be a good "shock" for my system when I switch back. I should be getting more "fast-twitch" as I type ;)
 
d-dub said:
Except for your fingers. They are overtrained from too much typing :D
Click to expand...


I did a casual jump today to throw a roll of paper up to balcony 30-40m up.
The spring seems to be coming back, the jump felt good and the paper flew up much higher and easier than it has in a while :)
Plus my joints didn't complain without a long warmup like it normally does...

fingers are fine though ;)
 
Feeling ok, need a nap to freshen up, but I'm ready to rock. Feeling much better on Sunday than I have so far this microcycle. I'll restart back where I left off and finish the deload for this microcycle. BBall today.

Lightest weight by far this year, haven't been eating much, probbaly some fat and some muscle loss. I weighed 211lbs just then in shorts and t-shirt, but I just ate a meal and drank a lot of water soon after, so hopeful it will go back down before I head off to BBall :D

I picked up a Youth size rubber BBall today (size 5, regulation is size 7). Just something dirt cheap, for my dunk practise ;)
It's big enough to dribble and shoot properly, although it does feel noticable smaller, but I can also palm and hold it in one hand at will. So it will allow me to jump with full force without having to baby and finese the ball. Plus I don't need to get as high to get the ball in. I will pickup up a size 6 (women's BBall) for when my hops improve, and then after that I'll be ready for a real deal.
 
Sunday 3rd July - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 1 - BBALL - Microcycle 2

Went to my usual outdoor court today with the lower rim. Nice and sunny.
Session went ok, but not as good as it should have been with the week off due to lack of sleep, but I felt OK. Quads and lower back did not feel as tight as they have been, and my feet and ankles were much better.
Didn't feel as tired or sore afterwards as well. Did some stretches before heading home.

Bodyweight at home - 211lbs
Workout time - 35mins
Workout rating - 7/10

Practised jumpshots for 20mins, also to help warm me up. Shooting not good today, but I focused on holding the ball correctly today.

Then 15mins of jumping and dunk attempts with the size 5 ball. I did sets of about 3 jumps/dunk attempts with 45sec to min rest inbetween.
The smaller ball helped, but even then the ball kept bouncing out! I only managed to get one in, and got stuffed by the rim a few times too..

Oh well. One legged running jump was much better today, I took off further out, and used a faster approach run. Shin still ached a bit though - still too heavy...even though I'm down 9lbs from a few months back.

Hip flexors were pretty tight and achey today. After every jump, they would ache a bit. So I stretched them out in between a few of the jumps.
Overall I didn't notice much of a difference from my game jumps, but my standing vertical jump is up a bit, just under half an inch gain or so. Just from the bodyweight drop. All these 1/4 and 1/2 inch gains will add up to something over time :)

So it looks like with this rate of VJ gains from lowering bodyfat levels, I will have a 35-36inch standing VJ when I hit 200lbs. I was hoping for more with a 20lb drop....
 
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Not too sore today or drained feeling.

Weighed 95kg 209lbs straight out of be in underwear, and waist measured 37 1/8 inch. But I am dehydrated though. So I'm just about at my goals of 37inch waist and 210lbs. Almost time for some progress pics and performance benchmarks.

Down 10lbs and 2inches on the waist so far. Legs still look big, but I've lost a ton of size in my upper body, and probably lost a lot of strength too...
At least I no longer look fat now, just bulky looking :)
Now onto a 35inch waist and 200lbs
 
hey congrats on the progress!

i think that you'd need to spend a little more time at the lower bodyweight in order for adaptation, and perhaps more reactive work or just straight playing basketball to increase your overall athletic ability.

i know one thing for sure, concentrating on lifting does screw with your "natural" athletic ability (stuff like agility drills, etc) as well, you practice less.

say,colin, do you have any joint problems with all the court work? and from your videos it looks like you play on pavement so it can't be good. always takes me awhile to re-adjust, even to hardwood when i haven't played in a while.
 
super_rice said:
hey congrats on the progress!

i think that you'd need to spend a little more time at the lower bodyweight in order for adaptation, and perhaps more reactive work or just straight playing basketball to increase your overall athletic ability.

i know one thing for sure, concentrating on lifting does screw with your "natural" athletic ability (stuff like agility drills, etc) as well, you practice less.

say,colin, do you have any joint problems with all the court work? and from your videos it looks like you play on pavement so it can't be good. always takes me awhile to re-adjust, even to hardwood when i haven't played in a while.
Click to expand...

Plyos will come later when I'm under 200lbs, don't feel that good doing it until I'm lean. So that will help my jumping when the time comes, epsecially my running jumps

Yeah I know about that, I've gone a long way to fixing that in the last 6 months. That's what all those RFI hops and bounds, plus those run compelxes I do help with. It's much better now compared to a year ago, and once I get leaner it will be even better.

I don't have any major joint problems, since I slowly built up to this, doing months of force absorbtion work with all the variations of low altitude drops such and I only play once a week. Only when I don't allow for proper recovery do I get problems. It's usually my feet, ankles and shins that I have issues with, but as I have gotten stronger there and lighter that has improved. That's the thing, with all gym work, you don't really work on the feet and lower leg much, and that's like trying to drive a turbo charged car with skinny tires! :)
I did have some issues with my knees when I first started going all out on the first few sessions, specifically my left knee, strained my ACL when I dropped down deep to jump. Now that's its better and my body is accustomed to the jumping on the court, I have no problems. As long as I'm recovered from heavy squats. Recovery is the key!
Plus I always allow for a good 15-20min warmup before I jump all out.
Landing properly is also a big factor, that's where the months of low altitude drop work pays off.

Also I found keeping the quads and hip flexors flexible goes a long way to warding off any knee issues in jumping and squatting, especially at the reversal point. When I neglected that, I did get knee aches, from the knee cap getting pulled in to tightly etc. Now I stretch em at least 4 times a week, especially after a nice hot shower - I've described what I do it a few pages back from memory.
 
thanks for the detailed response, and i never thought it would happen to me, but i've been neglecting stretching lately! perhaps that is the root of some of my problems in the hole.

whenever i start a new season i always spend two weeks or so on only depth jumps and bounds and such. you're right, it really is necessary, especially when training in gym heavy.

hey, would you mind taking a look at my korte's 3x3 progress and commenting on my little unloading fiasco? appreciate it :)
 
I made the same mistake and got the pain, but within a few days of stretching it went away! Anyway go back a page or so back and read up what I did. works very well

Most of the joint issues in the body are a result of strength imbalances, over use and lack of flexibility
 
Tuesday 5th July - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 2 Morning - Energy Work - Microcycle 2

Been 2 weeks since I did any running and they felt great today. I also massaged my foot arch muscles against the side of the bath tub before heading to the park, which hurt a bit in that deep tissue massge type of way... In any case my foot arch muscle didn't tighten up like it has been in winter for the first time!
Also I will cut back down to doing only one session of energy work during the deload period, because even with the lower volume and speed it's still quite taxing on my muscles

Workout Rating - 8/10
Workout time - 40 mins all up

Warmup

warmup - dynamic stretches and swings, balance on one leg and foot massage, various hops in place in bare feet at home.

Slow Jog - 50m the walk back halfway and jog back to start . 1.5mins rest
Keep doing these until I start to feel loose and effortless - took 3 sets

Run complex increasing in speed each run to 50% speed - 1.5 mins rest

2 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 5 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 5m, then left to right 5m, rotate into backwards run 5m, walk back to start

then 50m accleration runs to 50% speed 2x2 - 2 mins rest


Tempo Runs + Energy Work

105+ metres @ 50% speed with proper standing start
walk back to start = rest 2 mins

3 runs - all around 20secs

Well my lighter bodyweight seemed to make things feel easier, plus the week's rest. Felt very good today, no issues in my feet or shins at all, very loose, relaxed, effortless and springy.
So it looks like I was actually not recovering all that well from the 2nd week to 7th week of this microcycle...
 
Tuesday 5th July - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 2 - Upper Evening - Microcycle 2

Good workout. Kept things light today, even then I'm tired as hell right now, damn high reps!
Now that I'm not over-reaching I warmup much faster.

Even though I was much lighter than the last time I was in the gym, I looked bigger, upper body just looked wider and thicker somehow. Maybe it's because my face is getting smaller :)

Bodyweight at gym - 213.5lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10

General warmup -
scapular pushups on bench 3x10


Rotating Sets between each exercise

Resting 1 -2 min on warmup sets and then 3 mins between each exercise

14 inch Grip bench - shoulder blades tucked - no leg drive

Warmups - Bar x10, 95lbs x 10, 135lbs 2x5, 155x3

About 58% AW - Controlled down, 2 sec pause, lightly supported on chest
Rotation 1) 155lbs x 10
Rotation 2) 155lbs x 10

Last rep was hard but not near failure. Killer burn!


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - Barx10, 89lbs x10, 119lbs 2x5, 129x3

About 60% AW - Trying to keep back as horizontal as possible and pushing hips back. 2sec pause at the bottom
Rotation 1) 129lbs x 10
Rotation 2) 129lbs x 10

Hammies were stretched out and screaming! That takes care of my hammie flexibility work :)


Side of neck and trap stretches

10 sec stretches for each type and side between each set of the other exercises


Cooldown, Cuffs and stretches

Scapular Dip - warmup - on bench BWx6
BWx20

FacePulls - warmup - 20lbs x 6
35lbs x 30 each side

Low Pulley L-Fyles - 10lbs x 20

Subscap rotation stretch ISO hold - 4kg dumbells x 1min ---> too light

shoulder dislocates with wooden staff

A few Upper body static stretches
 
Feeling Ok, not drained or too sore at all.
Waist finally down to 37inches, short term goal achieved! Bodyweight was 208.5lbs straight out of bed in underwear. Time for some progress pics, still chubby though...

That week off certainly resparked off my whole body and metabolism
 
Horrible sleep, took ages to fall asleep, had a lot on my mind.
Despite that the non-powered steering wheel in the van feels very light, so much so I wondered if someone had put power steering in while I wasn't looking! :)
Upper body, especially my pecs are quite sore, legs a little sore as well, but the small jump I did this morning felt good.

Now that I know what it feels like when I fairly "fresh", I have a better idea of when I'm pushing myself too hard recovery wise. Looking back to how it felt weeks ago, I certainly kicked my ass pretty hard back then, even though I didn't think I was. It took a long time to warmup and I had a lot of minor aches during that time as well, another sign.
 
Thursday 7th July - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 3 - Lower - Microcycle 2

On the way to the gym I as feeling really sleepy. And then as I started to warmup, my blood sugar crashed... Doh, not good conditions for a productive workout, but I went ahead with it and it turned out ok.
Not too bad considering I haven't trained lower body in a couple of weeks
targeting hypertrophy today, need to regain some loss muscle mass.
Hammies are feeling pretty trashed right now!

Bah - some fat rugby forward beside me today, doing his 155lb power cleans and 1/4 squats with 315lbs :rolleyes:
I could probbaly pulverise him on the rugby field and I'm a winger type!

Bodyweight at the gym - 214.5lbs (in winter clothes)
Workout Rating - 7/10
Workout time - 1 hour

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 3/4 x 10
5) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 3 reps respectively
6) Back tumbles from sitting position x 5
7) A few sets of hops and a few vertical jumps - not very explosive thanks to the drop in blood sugar

Rotating Sets between Squats and one accessory exercise

Resting 1 to 1.5min on warmup sets and then 3 to 4 mins between each exercise

Full Oly Back Squats - in Oly Shoes - RAW

Warmups - divebombed/explosive - BWx5, Bar x5, 95x5, 135x5, 185x5
normal - 225x3

controlled down, explode up - resting 4 mins in between the last singles
Rotation 1) 245x1, 275x1, 295x1, 315x1, 335x1, 365x1

2sec pause at the bottom, explode up
Rotation 2) 245lbs x 7 (30sec set times)
Rotation 3) 245lbs x 7

Did squats oly style today, sitting straight down, with a moderate stance, to hit the VMO more, and they certainly felt it.
I wasn't going to go heavy today, just get back into the grrove and get some hypertrophy, but I was feeling good as I warmed up (apart from the low blood sugar) so I went up to get an idea of my strength levels. 365lbs was hard and a bit wobbly, so I'm much weaker, but my blood sugar didn't exactly help. But it felt good, just pure muscular strain without any bad aches. None of the loads felt heavy on my back either, which is interesting, because I haven't squatted in 2 weeks! Probably due to me not over-reaching now :)
The smaller jumps between singles definitely felt much better, will stick to this scheme from now on.

The paused sets with 245lbs were killer. I could have done 8-9 reps with it, but my core wasn't getting tired towards the end of each set and I started to relax at the bottom etc.


SIngle Leg Standing Leg Curl

warmups - 4plates x 5, 2sec ISO paused 6Px2, 8Px1

6 sec ISO hold at bottom, explode up
Rotation 2) 10 Plates x 5 (38sec set time)
Rotation 3) 10 Plates x 5

Pretty close to failure, 2nd set were not quite full reps towards the end


Lat Machine Situp

warmups - 2 sec ISO paused at bottom, explode up - BW 2x5, 25lbs x 1

that's it


Cooldown

Bulgarian Split Squat stretched ISO hold - 20lb dumbell x 1min each leg
External hip rotor and Lower back stretches

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

Squats - first set of 245lbs paused squats
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquat_Paused245x7_7July05.mpg
 
crap sleep, minimally drained if at all, but I do feel like I got worked a bit.
Despite that the non-powered steering wheel in the van still feels quite light to turn, and a small jump I did this morning with minimal warmup felt explosive, unlike how I have felt in the last few weeks. Funny how when I do ISO paused and dive bombed squats, my jump just gets powered up :)

I need to get back more into that stuff where I hold an ISO up from the bottom and Reactive squats, those really see to help my standing jump and strength the most. Seems like my body prefers to jump with a step or runup more now, starting to rely too much on my reactivity for my liking.
Probably why my sprint starts feel so sluggish lately....

Whole body is sore! Lats, VMO, and hammies the most. Especially my upper hammies which feel pretty shredded. Pecs are still sore from a few days ago.
 
Gonna catch up on sleep today.
non-powered steering wheel in the van still feels light to turn though. Just amazes me the difference between when its hard to turn and now!

Whole body is still sore. My VMO, adductors, glutes and upper hammies are really sore, so much, that walking around and sitting down is painful! Musclemass has come back up a bit, bodyweight up half a pound or so

Gonna keep the deload going for another 2 weeks I think, because I was overreaching for quite a while. Will probbaly change things around for the next couple of weeks.
 
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No BBall yesterday which is just as well, since my legs are still a bit sore. Not sure what my setup will be like this week, but I'm gonna try to aim for full recovery during this deload period if I can help it. So lower frequency.
Maybe I'll do upper body today and then explosive lower body and energy work on Wednesday.

Bodyweight still at 95kg 209lbs in underwear and waist at 37 inches straight out of bed this morning. So while I'm not any leaner, I'm not any fatter either with the increased starchy carb intake. At least it's good to know I can maintain my fat levels with less energy work and overall training.
And my legs seems to have gotten a lot bigger from the last workout, and the extra rest and carbs lately!

But I'm getting used to this bodyweight and fat % and I'm starting to feel fat and heavy again, which I am :)
So It's time I made my way down to 200lbs and a 35 inch waist
 
Late night, lot of stressing, when my desktop got hijacked by a spyware program! But nap made up for it.

I didn't end up training yesterday, because something came up that had me stressed and just not in the frame of mind to train. Plus I decided to stick to my current schedule.
Feel better for it though, all soreness is gone now. Feeling ready to go.

I may get this device later this year - to help measure barspeed and power outputs for exercise and jumps etc

http://www.maxrack.com/maxrackindex_files/powerfactor.htm

much cheaper than a Tendo or MicroMuscle lab, but it also doesn't have as much features. Price is good as though, especially compared to the tendo and MML. But the MML does have a few more features like 1RM prediction and optimal % training weights for various goals calculated by 2 loads to draw your force velocity curve, but it is over 5 times the price :)

Kirt here the General Manager of Max Rack or maker of Power Factor. The Power Factor unlike our competitors is being certified by an Exercise Physiologist to validate the accuracy of the calculations. The actual product will come with a 1 year guarantee so you don't have to wonder about the quality. It will have more features and function much easier than the competiors that are mentioned in this discussion. I hope you will give Power Factor a try and report back to me your thoughts. Kirt

100% MONEY BACK GUARANTEE. The first 1,000 units will begin shipping in Dec./Jan. We will begin accepting pre-orders on August 15, 2005. I believe the market is really going to like the Power Factor!
Click to expand...
 
Tuesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 1 Morning - Energy Work - Microcycle 2

Ok session, not that great, didn't feel that loose, but again no foot arch tightness thanks to the massage I do on it as detailed last week I think.

Workout Rating - 7/10
Workout time - ?

Warmup

warmup - dynamic stretches and swings, foot massage, various hops in place in bare feet at home.

Slow Jog - 50m the walk back halfway and jog back to start . 1mins rest
Keep doing these until I start to feel loose and effortless - took 4 sets

Run complex increasing in speed each run to 50% speed - 1.5 mins rest

2 sets - trying to stay as smooth, relaxed and fluid as possible

50m straight run, 5 sec rest
5m accleration into 90 degree right direction change into lateral run,
Right to left 5m, then left to right 5m, rotate into backwards run 5m, walk back to start

then 50m accleration runs to 50% speed x2 - 1 mins rest


Tempo Runs + Energy Work

about 50 metres @ 60% speed with proper standing start
walk back to start = rest 1 min

8 runs - 9-10 secs

Felt a bit sluggish today, not as snappy as I like. Maybe due to the strength and hypertrophy work I did last week, and without the BBall over the weekend to get my body firing explosively again.
At least I didn't have any foot or shin issues, and form was good to boot.

I did shorter runs today, around 50m and shorter rests, which allowed me to practise my standing start more. Plus it didn't tire me as much, especially my core. So I felt good after the 8 runs, even though I did slightly more total meters than I usually run with the longer distances during the Deload period
 
Tuesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 2 - Upper Evening - Microcycle 2

Decent workout. My body and mind is really appreciating the lighter loads lately. Finally the lighter weights are feeling light on bench! That's something I haven't experienced in a while.

Bodyweight at gym - 215.5lbs in winter clothing
Workout time - 1 hour
Workout rating - 8/10

General warmup -
scapular pushups on bench 2x10, on floor 1x10


Rotating Sets between each exercise

Resting 1 -2 min on warmup sets and then 3 mins between each exercise

14 inch Grip bench - shoulder blades tucked - no leg drive

Warmups - Bar x15, 95lbs x 10, 135lbs 2x5, 165x3

About 62% AW - Controlled down, 2 sec pause, lightly supported on chest, explode up
Rotation 1) 165lbs x 10 (+10lbs) 44sec set time
Rotation 2) 165lbs x 10

On both sets the last rep was close to failure, but not as much burn as last week. Still hard though, especially breathing wise. 165lbs felt much lighter than it has in a while, just throwing it up. Reversal speed was pretty snappy during the warmups.


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - 20lbs x10, 40lbs x10, 80x10, 111x8, 131x5, 151x3

About 64% AW - Trying to keep back as horizontal as possible and pushing hips back. 2sec pause at the bottom, explode up
Rotation 1) 141lbs x 10 (+12lbs) 33sec set time --> just barely made last rep
Rotation 2) 141lbs x 8.5

Back is a lot weaker in relation to my bench muscles...
Quite a big difference in set times to the bench as well

Side of neck and trap stretches

10 sec stretches for each type and side between each set of the other exercises


Cooldown, Cuffs and stretches

Scapular Dip - warmup - on bench BWx10
BWx22 (+2reps) failure

High angle dumbell rows to outer rib cage - 25lb dumbells x20
pulling with mid traps and delts

FacePulls - warmup - 25lbs x 6
40lbs x 30 each side

Low Pulley L-Fyles - 10lbsx 5, 10lbs x 25 --> failure just about, killer burn!

Subscap rotation stretch ISO hold - 5kg dumbells x 1min (+1kg) ---> still too light

A few Upper body static stretches

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

1st set of bench and rows - a long one at that :)
http://www.members.optushome.com.au...sed_14inchBench165x10_Rows141x10_12July05.mpg
 
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Dry swollen lips, mild drained feeling, mild aches all over, except hammies which are moderately sore.
Non-powered steering wheel in van was moderately heavy to turn. So I did push myself a bit yesterday...
 
Thursday 14th July - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 2 - Lower - Microcycle 2

Nice productive workout, simple and sweet. Felt good even though I'm not really 100% fresh. Nice to get away from heavy fullsquats and do some explosive work - FUN!
Workout certainly smacked my hammies real good. I actually didn't notice my quads working till the lunges at the end.

Some guy came up to me and askedif I knew anything about training. He wanted to get his biceps bigger. I told him to do one workout where he does heavy sets of 3-4. And then next workout use a lighter weight, pause 2 second inbetween each rep and explode em up and make sure the sets go over 30secs.
After this the guy asks me to spot him with a weight he did 4 reps on his own, and then I had to help him on another 4.... :rolleyes:
See if he takes my advice, and not sure why he asked me anyway. Might be because I outweigh him by 50lbs! He did comment on how I had a bulky upper body, which I think is more to do with the top I had on :D

Bodyweight at the gym - 214lbs (in winter clothes)
Workout Rating - 8/10
Workout time - ?

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 4/4 x 10
5) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 10 reps each, except cleans and jerks, 5 and 3 reps respectively
6) 4 sets of 15 ankle hops
7) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor - I have poor ankle ROM...

8) did a few bodyweight drop squats, then 3-4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps in various places and styles. Overall I didn't notice much of a difference from my previous highest jumps in the gym. I could still only touch my head on the ceiling on a standing jump. Was hoping to be able to pop it up a couple of inches. But a jump in the fire exit stairwell, where I can jump normally, I was a good 3 inches higher.
And I'm also wearing winter clothing which does add a couple of pounds of extra weight :) I think in a few weeks I'll be able to pop the ceiling panel up on a standing jump when I get back into the swing of it.

Rotating Sets between each exercise

Resting 1 to 1.5min on warmup sets and then 3 mins between each exercise

Jumps - did 2 jumps before each set of each exercise. A standing 2 armed closed fist jump in the higher ceiling area, and a no arm swing standing jump in the normal area. Once I can't touch my head on the ceiling on the 2nd jump I stop everything.

Did notice I kept doing a secondary hop after each jump, maybe I'm too springy? :)
Also one of the later jumps felt like I was getting pulled up by a string, so effortless and floaty!

Drop/Reactive Squats - in Sneakers

Warmups - BWx5, regular - Bar x5, dropped - bar x5, regular getting faster - 95x5, dropped barx5, 115x3

halfway between a drop and reactive squat - medium stance to bottom of deep jump position - 52% of (85% BW+1RM)
Rotation 1) 115lbs x 5 --> wobbly form
Rotation 2) 115lbs x 5

using a wider stance than I have before, works better like this, sorta like a deep powerclean catch. Smacks the hamstrings real good! Sets of 5 was too much, I definitely fatigued on the 5th rep, so will stick with sets of 4.


Barbell Jumpsquats

continous
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 4

Pretty snappy reversal speed. Felt tired by the 5th jump, much lower, so will stick to sets of 4.


Cooldown

Wide stance mult-direction lunges. 3 reps each of the 5 directions, each leg
gentle static stretches at home after a hot shower

----------------------------------------------------------

clips from today

Right click on clip and save to avoid errors

DropSquats and JumpSquats
http://www.members.optushome.com.au...J_DropSquat115_2x5_JumpSquat25x5_14July05.mpg

standing vertical jump - not a good camera angle....
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_StandingJump_14July05.mpg
 
Feel a bit drained, dry sore lips, whole body is achey. Especially in my glutes, hammies, spinal erectors, calves and VMO.

Light RPE turning non-powered steering wheel in van. Now I found out that the effort in turning the thing is related to the air pressure in the tire..? Hmm so I guess that's why it felt light today, even though I'm a bit drained..so I it's probbaly that's not a valid reflection of fatigue anymore... :)
 
I had a nice long nap in the afternoon yesterday, but that certainly messed up my sleep last night. Felt crappy when I wolk up.
Kind of worn out I think. Waking pulse has been over 60 for a few days in a row now, not a good sign. It usually drops by 3 every day

Musclemass is certainly up in my upper body thanks to the high reps and long set times of the last 2 workouts. Very noticable in all my delts/traps and the side of my arms. Felt much stronger carrying some heavy things around today as a result

not sure what I'll do today, grab a nap then either play BBall or go do some energy work, or the gym....hmmm
 
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