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Creation of an Explosive Mofo - My Training Journal :)

Sunday 17th July - Cycle 3 Get Lean+Maintain Strength - Week 10 DELOAD - Day 1 - BBALL - Microcycle 2

Been a couple of weeks since I played any BBall, and coupled with my lightest bodyweight so far this year, I was keen to see what I could do. I went to the usual court with the lower rims and sloped surface. Pretty cold today.

Session went ok, but my CNS isn't feeling that fresh, even after a short nap, when It should be since I'm on a tail end of a deload. I really need to get more sleep...
I'm gonna make a concerted push to 200lbs, after that I can slow down a bit. But I wanna be lean and mean 180-190lbs with a 30-31inch waist come summer time, which isn't that far off 4 months or so

Bodyweight at home - 209.5lbs in shorts and t-shirt
Workout time - 1 hour
Workout rating - 7/10

Practised shooting, post moves, easy layups and dribbling for 40mins to warmup. Then did a few dunk attempts, and lots of jumping

Extra upper body muscle mass and high rep work helped on my shooting, didn't feel as tired and I was flipping the ball easily on hooks and flick shots

Overall I did feel a little bit more agile and lighter. Legs did feel a lot better since I didn't do any heavy squats and rep work this week. But my jumping and dunking didn't really seem to be much better at first. I seemed to be scared of falling down or something when jumping against the rim, which shut me down. Except for the dunk attempts which were ok but my technqiue wasn't good, not relaxed, a bit tight.

Jumping up and tapping the backboard went better. I concentrated on dropping deeper and sitting back more, so I could feel my hammies stretch at the bottom. And I did end up jumping 2 inches higher than I ever had here on my one step and running jumps. On one running jump I did it perfectly without doing a jumpstop and I shot up like a rocket, but then I kept reverting to the jump stop method which I'm trying to get away from.
This technique change didn't seem to help my standing jump as much, or maybe it just allows my one step and running jumps to go higher or something. Because there was almost a 4 inch difference between my one step and standing jump using this technique. Then again it feels awkard to sit back when your right under the backboard...

I was also able to maintain my max jump height for quite a while too. And didn't feel as tired afterwards

Anotehr thing I noticed that there is a 4inch difference between my 2 handed and one handed jump reach. Where there used to be only 3 inches back before I did weights. Hmm maybe benching tightening up my shoulders..
Although my ROM is getting better as I lean up, especially when soaping my back in a shower :)
Will see how it goes as I continue to lean up

I will have to stay away from this court for awhile. The slope of the court, the fear on the jumps etc are messing me up and my technique. Once I can jump a lot higher, so I can dunk on it with ease I will be back!
 
Progress all round!
While I only slept for about 7-8 hours of deep sleep, I lay in bed for over 10 hours. And that certainly made a difference, with my waking pulse plummenting from 63 to 54 overnight even after playing BBall yesterday, with lots of hard jumping! Looks like sleep is the key to my recovery problems.... :)

I don't even feel drained. Just some small amount of soreness in my legs. posterior chain and shoulders/upper back.

Woot - fat loss is back on, weighed 94kg 207lbs this morning in underwear, and waist down to 36.75 inches. Maybe I am losing too much bodyweight in ratio to my waist size drop. Still, I'm amazed how much fat I have lost so far, and still how much more I have to lose!
 
Tuesday 19th July - Cycle 3 Get Lean+Maintain Strength - Week 10 DELOAD - Day 2 - Energy Work - Microcycle 2

Average session, felt a bit sluggish from lack of sleep.
Not sure if I will have time to do my upper body workout today, pretty late and I'm feeling sleepy.

Workout Rating - 7/10
Workout time - 20+ mins

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 - 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 x 3 runs - walk back to start = rest


Tempo Runs + Energy Work

about 105+ metres @ 60% speed
walk back to start = rest 1.5+ min

1) 27secs
2) 27secs
3) 24secs

Much slower today, since I didn't gun the start, sped up on the last run.
 
Wednesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 10 DELOAD - Day 2 - Upper + Lower - Microcycle 2

Definitely felt sluggish and none too strong from the lack of sleep....
Upper body has dropped off in strength a lot, it's like it's forgotten how to strain as well. Lower body seems to be just fine. Looks like I'll need to add another upper body workout in somewhere. This week is just an interim one, till I start a new microcycle next week. I have some ideas of a new split to try.

Since I intended to do some heavy strength and hypertrophy leg work this week, I tacked em onto this workout, to give me an extra day's rest by Sunday. Squats were not rotated with the upper body work at the start of the session.

Might do my prehab and and other light stuff tommorrow, which should act as a bit of a restorative.

Bodyweight at gym - 215lbs in winter clothing
Workout time - ?
Workout rating - 7/10

General warmup -
1) scapular pushups on bench 2x10, on floor 1x10
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball


Rotating Sets between each upper body exercise

Resting 1 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, 155x3, 185x3, 205x3, 225x2, 245x1

Rotation 1) 265lbs x MISS
Rotation 2) 205lbs x 5
Rotation 3) 205lbs x 5 --> near failure

Well I'm a lot weaker, best 1RM was at least 295lbs. But I didn't bother straining too much on 265lbs.


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - 45lbs x10, 89x10, 109x10, 129 2x5, 155x3, 175x3, 185x1, 195x1

Rotation 1) 215lbs x 1 just barely made rep
Rotation 2) 175lbs x5
Rotation 3) 175lbs x5 ---> near failure

A little weaker, not as much as bench though. Old 1RM was about 235lbs


Side of neck and trap stretches

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

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

Full Oly Back Squats - in Oly Shoes - RAW

Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 4/5 x 10

Warmups - BWx10, Bar x8, 95x5, 135x5, 185x5, 225x5,

controlled down, explode up - resting 3-4 mins
275x3, 315x2, 335x1, 365x1

295lbs 2x5 --> near failure

365lbs was hard, I was swaying a lot walking it out. Core tired from the bent over rows. Overall, not too bad at all, considering the lack of sleep and the stuff I did before hand. Looks like my 1RM is still at 385lbs. If I can keep it here, I'll be at double bodyweight+ when I reach 185-190lbs

The sets with 295lbs were real gut busters. The 1st set was very hard. I didn't think I'd get 5 on the 2nd set, but it actually felt light somehow, but still gut busting, I even grunted on the last rep on both sets, not something I do too often :)


Cooldown and stretches

reverse back extension - BWx12

static stretches at home after a hot shower.
 
thursday

Crap sleep again, a little drained a little sore all over, but not as much as usual interestingly
Went to a funeral today which took just about all day, lucky I did train my legs yesterday. Gonna go and take a nice long nap now...


friday

Deeper sleep last night. Upper hammies still fairly sore, as are my pecs and upper back. Definitely will need the extra days rest by Sunday.

I figure my bench is dropping because I don't work my triceps as much as I used to. Makes sense I guess, especially since I bench with a pretty narrow grip, and my triceps are a lot smaller than before

might do some energy/tempo work today, since I still get a days rest tommorrow
 
Friday 22nd July - Cycle 3 Get Lean+Maintain Strength - Week 10 DELOAD - Day 4 - Energy Work - Microcycle 2

Warm today for winter at least - 20 degrees or so.
My regular field was hijacked by school kids, so I went a proper rugby field further up the road. Nice to have proper markings. but the field is in pretty bad shape, and is concaved to each end. LOL that has got to give the attacking players an advantage running down a 1-2 degree slope!

Workout Rating - 8/10
Workout time - ?

Warmup

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

Slow Jog - 50m x 4 - walk back = rest

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, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 40m accleration runs to 50% speed x 3 runs - walk back to start = rest


Tempo Runs + Energy Work

100 metres @ 50-60% speed
walk back to start = rest 1.5 min

1) 26 secs
2) 27 secs
3) 24 secs
4) 26 secs

Runs went well. Just ran in my sneakers today and on the edge of the feild which felt nice and soft, but no grip though.
Looks like a proper 100m field is quite a bit shorter than what I have been running....
 
Last edited:
Still a bit sore in my posterior chain. In good spirits, but some lingering tiredness.

Weighed 95.7kg 210.5lbs this morning straight out of bed, waist still at 36.75inches. So bodyweight has climbed back up, without getting fatter. I have been eating more the last few days. Face looks leaner actually.
I have definitely gained quite a bit of muscle mass in my legs and hips.
This is back more inline with what I expected to weigh with a 36.75 inch waist, well slightly heavier actually :)
 
Better sleep, and more of it, but I still feel a bit tired. Still some soreness left in my posterior chain. Waking pulse is back down though.
Forecast is a warm 21 degrees for winter today!

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

One thing I've noticed in the last few weeks is that I have become pretty hamstring dominant. I think due to all the running I have been doing, and proper running at that, ie snapping the legs downwards rather than than pushing em back using the quads, glutes and erectors.
Just standing, walking up stairs and everyday activities fries my hamstrings! When I walk up stairs I snap my legs downwards the same way I sprint, I feel no quads at all.

A big change from before where I was quad, glute and erector dominant. Thanks to all the squats and olys I did and general everday ingrained movement patterns.
I guess this is a good thing from a athletic performance point of view. And my hamstrings have come up in size a lot, they are finally more in proportion to my glutes and quads now, which are naturally big.

Goes to show how adaptable the body is, form follow function. So you do have to think about every exercise and activity, and how you do em to make sure your going the right way.

---

Which then leads me to this - I was looking at some old jumpsquat videos of mine and noticed how different they looked to my recent clip.

Take a look - right click and save each clip to avoid errors

9th November 2002 - 192lbs 33inch waist Training had a few jumps, lots of olys, repetition squats, explosive squats. And BBall. FullSquat max = 345lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquats_19Nov2002.mpg

7th Decemeber 2004 - 219lbs 39+inch waist Mixture of max effort sprints, jumps, plyos, heavy and explosive squats. FullSquat max = 385lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquats_25x3_7Dec04.mpg


14th July 2005 - 214lbs (in gym) 36.75inch waist. Dieting, lots of sub-maximal sprints, jumping and some BBall, explosive squats, a few heavy squats. FullSquat max = 385lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpSquat25x5_14July05.mpg

note the difference in jumpheight, spring/reactivity, ground contact time and expecially form, relative to bodyweight and bodyfat %.
Granted in the first clip I'm using a little more weight than the 25lb barbell in the other clips, but the total bodyweight in the jumps is more or less the same across the board, 232, 244, and 240lbs respectively
My jump now is a hell of a lot faster and snappier! I figure the running and rate work in general obviously helps a lot.

I'm looking forward to see what I can do when I hit 185lbs, with a 25lb barbell that would be like me jumping now without any weight. I should be able to hit my head on the ceiling when doing jumpsquats with 25lbs :)
 
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Sunday 24th July - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - BBALL - Microcycle 3

Starting a new microcycle this week. So I wanted to get a good baseline on my jump. Went to another outdoor BBall court with a flat surface...
Bodyweight was up 2lbs over last week, thanks to extra muscle mass, because waist is still the same. No matter my jump was as good if not better than last week. The 4 days of rest, one extra day from usual, from heavy squats certainly helped.

Bodyweight at home - 211.5lbs in shorts and t-shirt
Workout time - 1 hour
Workout rating - 8/10

Pretty warm today, 21 degrees, for winter! So I warmed up pretty quick and did a mixture of shooting, post up moves, layups and a bunch of jumping for an hour. By the end of the sesssion my jump was 3 inches lower.

Felt pretty strong overall, good power in my jump, but did not feel all that reactive. Just felt explosive due to the heavy squats and hypertrophy work I guess.

As far as my vertical jump goes for the last microcycle

Standing Vertical jump - +2 inches
One step VJ - 3 inches higher than standing

so far I've dropped about 9lbs in bodyweight
+5 inches on the standing VJ and +6inches on the one step VJ.
most of it is from fat loss, some of it is from better technique and power gains.

I hope it keeps up, cause I have another 25-30lbs of fat to drop. If it does I'll be eyeing a 40+ inch standing VJ at 185lbs :)
 
Tuesday 26th July - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 AM - Energy Work - Microcycle 3

Ok session, really windy. Ran at the nearby Rugby field, will do so from now on. Much more consistant surface and with proper markings.
Feet and lower legs were a little achey during the warmups, but fine during the work sets. I overdid it at BBall on Sunday...

Workout Rating - 8/10
Workout time - 30 mins

Warmup

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

Slow Jog - 50m x 4 - walk back = rest

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, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 40m accleration runs to 50% speed x 2 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 50-60% speed - from proper standing start

rest = 2 mins

3 runs - all around 55secs

First run was easy, 2nd harder in the last third, and on the 3rd, the entire 2nd half was killer! :)
Seeing as I reduced the rest time from 3 to 2 mins, not too bad at all. Although the distance is a little less than before.
Work capacity and conditioning is improving. Something I noticed on Sunday at BBall, I was able to string together more jumps and moves in a row without gassing out as much as before.
 
Tuessday 26th July - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 PM - Upper + Lower - Microcycle 3

Trying a new setup, just major compound moves today. The plan is to do my prehab and accessory stuff later in the week. I think I can actually regain my strength and get stronger like this as I lean down, we will see I guess :)

Good workout. I was not as tired as I usually am with energy work done earlier in the day. Granted I was in no mood to do explosive squats, but had no problems cranking out some heavy squats and they did not feel to bad at all.
And upper body work felt fine after the heavy squats. In fact the squats helped warm up my upper body nicely. Still had plenty of energy for em as well.

Bodyweight at gym - 214.5lbs with top on
Workout time - 1 hour 20mins
Workout rating - 8/10

General warmup -
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 4/5 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 - 10 reps each, except cleans 5 reps
6) BW calf raises x 10
7) Lat machine situps - explosive BW 2x5 - done inbetween warmup sets of squats


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - semi explosive - BWx10, Bar x8, 95x5, 135x5, 185x5, 225x5

controlled - resting 3-4 mins
275x3, 315x1, 335x1

305lbs 2x4 --> near failure on 2nd set

Was a bit wobbly walking out, but not too bad at all, after all the running this morning. Didn't feel too heavy on my back unlike in previous workouts. Interesting....


Rotating Sets between each upper body exercise

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

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

Warmups - controlled down, explode up - Bar x10, 95lbs x 8, 135x7, 165x5, 195x5, 225x3,

controlled down, explode up
Rotation 1) 255lbs x 1
Rotation 2) 215lbs x 4
Rotation 3) 215lbs x 4
Rotation 4) 215lbs x 4

255lbs did not feel all that hard at all, went up quickly, hmmm haven't lost as much strength as I thought...
215lbs was too light! Powered it up on all reps. Should have used 225lbs


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - explode up, controlled down - 45lbs x10, 89x10, 109x8, 129x7, 155x5, 185x3,

explode up, controlled down
Rotation 1) 205lbs x 1
Rotation 2) 180lbs x 4
Rotation 3) 180lbs x 4
Rotation 4) 180lbs x 4 ---> near failure

180lbs was pretty hard.


Side of neck and trap stretches

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


Cooldown and stretches

whole body static stretches at home after a hot shower

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

Clip from today

Right click on clip and save to avoid errors

Full olySquats - 305lbs 2x4, looks a lot easier than they felt - don't know why though :)
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquat305_2x4_26July05.mpg
 
8hours of sleep total, but man do I look tired comapred to when I get 9-10...
Still feel achey all over. The small jump I did this morning felt a bit stiff, a lot of tension/resistance in the muscles. Felt a bit clumsy, but explosive.

Gonna do some light energy work and prehab/restorative stuff in the gym
 
Energy Work - Thursday 28th July - Morning

Warmup

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


Straight Leg Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

30secs x 6 - with 1 min 45sec rest

Feeling much stronger in my feet since I last did these. Last 5 secs of each set are a killer though, form was getting sloppy on 6th set.
Killer pump in my tibs!
 
Keep posting the updates ccj. Its good motivation even if I cant always respond.
It sounds like you are leaning up nicely without losing strength. Slow is good.
 
Thursday 28th July - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 PM - Upper + Lower 2 - Microcycle 3

Excellent workout. A bit of an experiment for me. While I was a bit sore and stiff, I felt much better after this workout. Nothing felt too hard except the Military presses, but they always feel hard to me no matter heavy or light.

Bodyweight at gym - 215lbs with top on - lots of food and water in me :)
Workout time - 1 hour 20mins
Workout rating - 9/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Seated calf raise stretched ISO hold - right ankle only - 10lbs 1min x 4
done inbetween the warmup sets of upper body work. My right ankle ROM is quite poor vs the left side. I can get my left knee 6 inches in front of my toes, whereas the right side, only 2inches and then it starts to hurt...time to fix it once and for all!
4) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise

Resting 1 min on warmup sets and then 1 min 40secs between each exercise

Military Press - in Oly Shoes

Warmups - 30lbs x10, 45x10, 70x10, 95x5, 115x5

rhythmic
Rotation 1) 115lbs x 10 - with split leg stance, swapped legs at halfway
Rotation 2) 115lbs x 8 - normal stance

115lbs was a bit too heavy, stopped at 8 on the 2nd set, didn't want to strain too much. Tried a split leg staggered stance and it sure makes everything a lot more stable!


High Angle Standing DumbellRows to ribcage - thumbs facing

warmups - 20lbs x 10

rhythmic
Rotation 1) 35lbs x 10
Rotation 2) 35lbs x 10

sorta like bent over upright row, using mid/lower traps and delts to pull the weight up.

Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 2kg x 10, 15lbs x 10, 20lbs x 10

rhythmic
Rotation 1) 25lbs x 10
Rotation 2) 25lbs x 10

Standing Dumbell Curls

warmups - 2kg x 10, 15lbs x 10, 20lbs x 8

rhythmic
Rotation 1) 22lbs x 10
Rotation 2) 22lbs x 10


Prehab - rotated sets between each exercise in no particular order

Toe curls on lying leg curl machine - 1plate x 10, 2Px10, 3Plate 2x10
haven't done these in a few weeks yet I'm a bit stronger. I guess running and jumping does strength my tibs. When I started doing these 1 plate was hard for a set of 8, and I had shin splints when running and jumping. Now I way stronger on em and no shin splints :)

Hip abduction/adduction on Keiser air machine - Level 2/2 x10, level 5/6 2x10

Wide mulit-direction lunge - 5 ways each leg, 3 reps each direction
getting easy, time to add weight

Medium stance lateral steup on a 12inch box - 12 reps each leg

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BWx20, BWx15 - failed

Single Arm low pulley L-Flyes - 10lb x 6, 15lbs 2x12


ISO Stretches - EQI

subscap stretched ISO hold - 6kg dumbell x 1min
lie on bench face up, dumbells held in top of cuban raise position, and let the dumbells pull the arms back. Nice pec stretch! Pecs were a bit sore but felt good during these, weight about right. This move goes a long way to prevent shoulder impingment and rounded shoulder posture

side of neck/trap stretched ISO hold - 25lb dumbell x 1min
dumbell held in one arm, bend head to the opposite side with other arm forcing it down. Stretches the delts a bit too.
 
coolcolj said:
8hours of sleep total, but man do I look tired comapred to when I get 9-10...
Still feel achey all over. The small jump I did this morning felt a bit stiff, a lot of tension/resistance in the muscles. Felt a bit clumsy, but explosive.

Gonna do some light energy work and prehab/restorative stuff in the gym
Click to expand...


only in my lower body though :)
 
Great looking squat video. Although you said they were tough, they looked like a million dollars, very fast.

One question: When you say "explosive squats", do you mean jump squats or do you mean squats done fast for speed, or squats done slow down and fast up, or none of the above?, lol
 
BiggT said:
Great looking squat video. Although you said they were tough, they looked like a million dollars, very fast.

One question: When you say "explosive squats", do you mean jump squats or do you mean squats done fast for speed, or squats done slow down and fast up, or none of the above?, lol
Click to expand...

Thanks, but not as fast as when I'm really pushing em, I was just going at a regular speed for me :)

They are just regular squats - pushed up as hard and fast as I can. But can be lowered fast, dive bombed or under control, depending on my goal and mood on the day. I will usually describe how I do em.
 
Achey all over, especially my abs and serratus from military presses and dip shrugs. Need to lay off the adductor work, they are getting too big...major inner thigh bulge and thigh rubbing....!

Might go for a short walk today, with the girlfriend, nice bit of active recovery ;)
 
Sunday 31st July - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - BBALL - Microcycle 3

Went to the same outdoor courts as last week, Willougby Leisure Centre. Warm day for winter! 21 degrees.

Bodyweight at home - 211.5lbs in shorts and t-shirt
Workout time - 40mins
Workout rating - 8.5/10

Warmed up quick and did a mixture of shooting, post up moves, layups and a bunch of jumping towards the end. By the end of the session my jump was 1 inch lower at the most.
Shorter session today, and medium intensity, I didn't push myself as hard and as long as last week - where I lost 3inches on my VJ and went for an hour, and I felt pretty sapped afterwards. Not so today, felt decent on the way home.

Same bodyweight as last week. Same vertical jump. Went ok, wasn't 100% fresh but was moving well, quick and snappy, and stamina/conditioning was excellent. Felt like a person much skinny and lighter than I am :)
My legs felt a lot looser than last week, so moving the heavy lower body workout to earlier in the week is working well. Upper body was bit stiff, shooting not as good as last week, but should be better next week as I did a lot of new exercises a few days ago.

Right ankle felt much better. that seated calf raise stretched ISO is pretty effective. Hope I can get my right ankle ROM back to good as new.
 
Mild drain, light to moderate soreness from head to toes. Every single muscle is achey!

Weighed 95.3kg 209.7lbs straight out of bed in underwear, waist still at 36.75inches
 
Tuesday 2nd August - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 AM - Energy Work - Microcycle 3

Not a bad hitup. No issues, just not as loose in the hip flexors as I'd like.

Workout Rating - 8/10
Workout time - 25 mins

Warmup

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

Slow Jog - 50m x 4 - 1.5mins rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 30m accleration runs to 50% speed x 3 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 60-70% speed - from proper standing start

rest = 2 mins

3 runs - 51, 49, 47 secs

Probably the series fastest runs I've done so far, way faster than last week, and didn't feel too bad. I wasn't aiming to though, just faster starts and I guess more juice from not going as hard and long at BBall.
Hard in a good way.
 
Tuesday 2nd August - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 PM - Upper + Lower - Microcycle 3

Hmm, 6 hour sleep last night, yet I was pretty strong across the board today - runs, squats and bench. Who would have thunk? I did feel a bit tired on the way to the gym, but the strength and power was there. Leaner and stronger, what more could I want? :)

I think it maybe due to the greater average sleep over the last 2 weeks, and me taking in more protein (40g extra with my breakfast cereal everyday)
And off course my new split ;)

Now I just need a solid 9-10 hours sleep to catch up and I'll be on a nice roll :)

Bodyweight at gym - 215lbs with top on
Workout time - 1 hour 45mins
Workout rating - 9/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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 - 10 reps each, except cleans 5 reps
6) BW calf raises x 10


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down explode up - BWx10, Bar x8, 95x8, 135x5, 185x5, 225x5

resting 3.5 mins
275x3, 315x1

controlled
315lbs 2x4 --> maybe 1-2 reps from failure on 2nd set

315lbs felt lighter than 305lbs last week, nice and stable too. Had enough gas to do another set of 4 I think, but with the runs this morning, there is no need to add more fatigue
Super control on the way down, zero bounce, especially in the bottom third which used to be a big weakpoint for me. Means my hammies are up to snuff, and pretty upright too.
I think the combo of runs/jumps and bent over rows (isometric RDL in the weakest joint angle) are responsible - strain and power for my hammies :)

Rotating Sets between each upper body exercise

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

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

Warmups - controlled down, explode up - Bar x12, 95lbs x 8, 135x6, 165x5, 195x3, 225x2,

controlled down, explode up
Rotation 1) 225lbs x 4
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4 --> 1 rep away from failure

Bench felt a lot lighter today, stable control on the way down, just barely touching the chest and then smacking it up, pretty fast too.

Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - explode up, controlled down - 45lbs x10, 89x8, 109x6, 129x5, 155x3,

explode up, controlled down
Rotation 1) 185lbs x 4
Rotation 2) 185lbs x 4
Rotation 3) 185lbs x 3.75 --> 2inches short

A bit easier than 180lbs last week, but not a whole lot stronger. Not a big deal.


Cooldown and stretches

Lie over a swiss ball to stretch out spinal erectors x 1min

whole body static stretches at home after a hot shower
 
Achey all over, but not as much as last week, mild drained feeling

bodyweight down a bit, look and feel a little leaner, but no change to the waist size. Probably due to my spinal erectors blowing up a bit ever since I started running, squatting and doing bent over rows on the same day.
 
Energy Work - Thursday 4th August - Morning

Warmup

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


Straight Leg Sprints in place with arm swing - wide stance
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

30secs x 7 - with 2 mins rest

Warmed up fast today, didn't do as much and no issues at all. Right inner ankle felt fine - body is on the up and up!
Did wider strides - one extra set, and longer rest. 7th set was a bit of struggle. Big pump in my tibs, quads and hammies!
 
Thursday 4th August - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 PM - Upper + Lower 2 - Microcycle 3

Good productive workout! Strength seems to be up a bit. I just feel better overall. So far into this microcycle, I've been on a bit of high!
Is it the greater level of overall sleep, extra 40g of Whey each day or the new split?
It's as if someone has injected a small amount of roids into me without me knowing! :D

I guess they all help, but I think the way I have things now is helping a lot. In the past I had an upper body and lower body session. Hitting it heavy on each means 2 CNS draining days every week. By putting both upper and lower body compound lifts on one day means I only have to recover from one intensive session a week. That makes a big diffference with all the activity I'm doing and caloric deficit I'm on right now!

I just may get stronger than I've ever been when I reach 200lbs :)

Bodyweight at gym - 219bs in winter clothing
Workout time - 1 hour 40 mins
Workout rating - 9/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) reverse hypers - BWx12
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 5 reps, 2 for PowerJerks

6) Seated calf raise stretched ISO hold - right ankle only - 15bs 1min x 3
done inbetween the warmup sets of upper body work. Up 5lbs, weight about right
7) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise

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

Military Press - in Oly Shoes

Warmups - 45x12, 70x8, 95x5

rhythmic
Rotation 1) 95lbs x 12
Rotation 2) 95lbs x 12 --> starting to struggle towards the end


High Angle Standing DumbellRows to ribcage - thumbs facing

warmups - 2kgx10, 15lbs x 8, 25x8

rhythmic
Rotation 1) 40lbs x 12 (+5lbs +2reps)
Rotation 2) 40lbs x 12

pulling up with lowewr/mid traps and side/rear delts

Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 2kg x 10, 5kg x 10, 20lbs x 8

rhythmic
Rotation 1) 25lbs x 12 (+2reps)
Rotation 2) 25lbs x 12

Standing Dumbell Curls

warmups - 2kg x 10, 5kg x10, 15lbs x 8,

rhythmic
Rotation 1) 22lbs x 12
Rotation 2) 22lbs x 12


Prehab - rotated sets between each exercise in no particular order

Wide mulit-direction lunge - 5 ways each leg, 3 reps each direction x 4kg in dumbells - added weight still easy

Medium stance lateral stepup on a 12inch box - 4kg in dumbells x 12 reps each leg - added weight

Toe curls on lying leg curl machine - 1plate x 10, 2Px10, 4Plate 2x8
Tibs keep getting stronger! I couldn't even lift 4 plates at the start of the year

Hip abduction/adduction on Keiser air machine - Level 2/2 x12, level 3/6 2x12 - just concentrating on external hip rotation now

Lat Machine Situps - BWx12, 25lbs x 12

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BW 2x20 --> stronger! failed at 15 reps on 2nd set last week

Face Pulls - 25lbs x6, 45lbs x 15

Single Arm low pulley L-Flyes - 10lb x 6, 15lbs 2x14 (+2reps)


ISO Stretches - EQI

Bulgarian SPliSquat Stretch ISO hold - BW x 1min

External Hip Rotor Stretch ISO hold - 25lb dumbell x 1min

subscap stretched ISO hold - 7kg dumbell x 1min
went up 7kg perfect weight

side of neck/trap stretched ISO hold - 30lbs dumbell x 1min
 
Not great sleep, but I feel OK, a nap today will sort things out
Only about 85-90% fresh, but I feel ready to rock. Legs and hips feel quite nice and loose. Upper body slightly achey but not too bad.

Bodyweight is down - straight out of bed in underwear I weighed 94.8kg 208.5lbs. Waists still at 37inches, but my obliques and spinal erectors have gotten bigger I think. My face looks leaner though.
 
Sunday 7th August - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - BBALL - Microcycle 3

Went to the same outdoor courts as last week, Willougby Leisure Centre.
Lots of kids around!
I was feeling a bit tired, but I went anyway, and it turned out pretty good.

Lightest bodyweight so far, down 2lbs from last week. Which is more than I expected, but I've actually gained muscle mass all round, and my power to weight ratio is up.

Bodyweight at home - 209.5lbs in shorts and t-shirt
Workout time - 50mins
Workout rating - 8/10

Medium/heavy intensity today - a mixture of shooting, post up moves, layups and a bunch of jumping towards the end, but not as much all out jumps as before. Most of the jumps were ingame type jumps with the moves I was doing. And I also dunked the 8.5 feet net ball rings everytime I went past them to gather my ball - one handed, and two handed tomahawks :D
Hung on a rim a couple of times, and no discomfort, which kinda surprised me..hmmm chins will be pretty easy soon when I reach 200lbs :)

Overall jump was up 0.5-1 inch across the board, hard to tell, but it's definitely higher than last week. Felt a lot more relaxed than last week, shorter dip, just didn't have to try as hard and really explosive. Feeling like a jumping jack, snapup on command without having to get set.
But shooting was not good like last week, upper body a bit stiff from Thursday's workout I guess, a lot of tension and I felt a bit clumsy moving around dribbling. Which should pass when I deload. But I felt nimble and zippy though

Everything is going great so far. No issue with feet ankle or shins.
Right inner ankle felt fine, didn't notice it at all, so those seated calf raise ISO holds work extremely well and fast! Should be good as new by the end of the microcycle.

Some static stretches at the end
 
Feeling moderately drained, dry/hot lips. Moderate soreness in my whole body, especailly in my calves and spinal erectors.

Waist seems to have gone down to 36.75inches, and bodyweight reached a new low of 95.5kg 210lbs in winter clothing, which would be about 94kg or 207lbs without I think, pretty dehydrated though.
 
Bodyweight has definitely gone way down, even though I ate more carbs yesterday. Weighing 94.5kg 208lbs, even after a meal. Between last week and today I've dropped like 3-4 lbs - not sure why this much though! Not that I'm complaining :)
Waist still at 36.75inches
 
You dont have too far to go then until you reach your goal of 200 pounds. Is that about as low as you want to go?
 
d-dub said:
You dont have too far to go then until you reach your goal of 200 pounds. Is that about as low as you want to go?
Click to expand...

no, I'll still be very chubby at 200lbs!
probably around 180-185lbs, well whatever I weigh when I'm lean with a 30-31inch waist :)

when I was 192lbs I was still quite fat with a 33inch waist. I really haven't gained a whole of muscle since then, but I am stronger, especially in my upper body


Tuesday 9th August - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 AM - Energy Work - Microcycle 3

Good session, felt fairly springy and snappy

Workout Rating - 9/10
Workout time - 25 mins

Warmup

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

Slow Jog - 50m x 4 - 1mins rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 30m accleration runs to 50% speed x 2 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 70% speed - from proper standing start

rest = 2 mins

3 runs - all around 48+ secs

Cranked up the pace today and it went well. Since I'm getting lighter each week, it does feel easier to run, so the times should come down as well.
Nice hammie pump, that's about all I felt, and my mid section working hard. Core was pretty much trashed and wobbly on the 3rd run....I can see why Ben Johnson has huge erectors!
 
Tuesday 9th August - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 PM - Upper + Lower - Microcycle 3

Leaner, lighter and stronger!!!! Excellent workout, and I didn't even feel that tired afterwards despite the high intensity and long duartion. It's like someone has been slipping in DBol tablets into my breakfast cereal! :D
Upper body looked noticably bigger than last week, but on a calorie deficit???Although I supose getting leaner probably adds to the illusion I guess :)

Looks like I've found my magic setup/split. Every quality is either maintaining or increasing - work capacity, strength, strain ability, power, rate/speed, reactivity etc. While I lean up and get lighter - the holy grail?!
Hmm do I even need to deload? While my gross motor abilities are increasing or maintaining, my fine motor control has going backwards, so I will still need to deload.

If tehre ever was a day I should have brought my camera to the gym, today was it...oops...

Bodyweight at gym - 214lbs in winter clothing
Workout time - 1 hour 50mins
Workout rating - 9/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) various bodyweight warmup stuff
5) BW calf raises x 10


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down explode up - BWx10, Bar x8, 95x8, 135x8, 185x5, 225x5

resting 4 mins
275x3, 315x1, 335x1

controlled down, explode up
355lbs 2x2 New PR!!
225lbs x 10 --> last rep getting hard

My core and hammies were definitely fatigued from the sprints this morning, and the warmup sets, especially 335lbs felt quite hard and slow. Yet I smashed 355lbs! The 2nd rep on the 2nd set was the longest slowest grind I have ever done on squats, but my form was perfect and rock solid, upright and no GM'ing the weight up! That tells me my core and hammies are way stronger than before. Controlled on teh way down with no bouncing as well.
I have no idea why my strain ability has increased though...given the type of stuff I'm doing..what with sprints earlier in the day??!

My all time PRs at 220lbs are 355x3 and 365x2, so I'm right there. I should be able to triple 365 when fresh, so I might be able to nail 395-405lbs on a good day. Which means I'm not that far off double bodyweight


Rotating Sets between each upper body exercise

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

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

Warmups - controlled down, explode up - Bar x12, 95lbs x 8, 135x8, 165x5, 195x3, 225x2,

controlled down, explode up
Rotation 1) 255lbs x 2
Rotation 2) 255lbs x 2
Rotation 3) 255lbs x 2
Rotation 4) 185lbs x 10 --> just made it

Bench felt ridicously light as I warmed up! Cranked out 255lbs, with gas to spare. Bench strength coing back like a flood! And to think I failed with 265lbs a few weeks back....
Felt super stable with super control. Prehab work is really starting to show, especially the military presses, dip shrugs and subscap stretched ISO holds.
All time PR is 265x4 with a slight bounce, at 219lbs, so I'm not too far off that, and no bouncing today

Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - explode up, controlled down - 45lbs x10, 89x8, 111x5, 131x5, 155x3, 175x2

explode up, controlled down
Rotation 1) 205lbs x 2 New PR!!
Rotation 2) 205lbs x 2
Rotation 3) 205lbs x 2 --> hard grinds, just barely making each set
Rotation 4) 155lbs x 9.5 --> failed

First time I've been able to grind up rows. Just barely made each set, and with strict form to boot.

Cooldown and stretches

Lie over a swiss ball to stretch out spinal erectors x 1min

whole body static stretches at home after a hot shower
 
Hmm don't really feel drained at all! Minor aches in my whole body, mostly in my upper hammies and spinal erectors, but nowhere near as sore as I have been in the last 2 weeks.
I should feel average today, but I'm so hyped by my gains in all areas that I feel better :)

Bodyweight continues to drop, weighed 94.2kg 207lbs straight out of bed this morning, and waist finally moving down, now at 36.5inches
 
Current split is

Sun - BBall - 40mins to an hour. Mostly shooting, post up moves, layups, and jumping. I sorta treat it like a whole body mag/plyo day, and it is a fatigue session of sorts too. I usually feel pretty drained and beaten up the next day. I don't know how people play for 3-4 hours...

Mon - rest

Tues - AM - energy work, usually 3x200m runs at 70% with 2mins rest
- PM - compound lifts - squat, bench and row

Wed - Rest

Thurs - AM - energy work - stiffed legged sprints in place, barefeet with arm swing. 7x30sec with 2mins rest
- PM - AN2 upper bound submaximal upper body work, whole body highrep submaximal prehab work, EQI, etc

Friday - rest
Saturday - rest

4 weeks of this, then 3-4 weeks of deload, things change a bit when I do my deload. I detail it when the times come. Usually the volume of the weight sessions gets cut in half, and only once a week of energy work

remeber I also do a lot of physical work at my part time job from Thursday to Sunday. Which mostly smacks my upper body and some lifting/carrying

Not a whole lot different to what I was doing before, but the big change was moving all the upper and lower body compound into one session. That means I only have one high intensity session of weights each week, makes a big difference to my recovery!
And with all the whole body work, especially with high reps, along with 2 a day sessions, my fat is just ripping off. It helps I did up my work capacity up enough to handing training twice a day though, although the volume is pretty low relatively speaking, but obviously enough for me :)

Plus with decent diet, carbs in the first 2 meals, veges in all others, except after each training session, extra 40g of whey a day with my breakfast cereal 3 weeks ago, and much greater overall sleep makes it all tick along better now.
 
Well I spoke too soon yestersday, because the level of soreness doubled in the afternoon, especially in my calves and I was walking around pretty gingerly! Takes 24 hours for the soreness to peak...But by the evening was feeling much better, and most of the soreness is gone now.
Feeling pretty good, strong, but not 100% fresh though
 
Thursday 11th August - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 AM - Energy Work - Microcycle 3

Butt freezing cold today!

Workout Rating - 9/10
Workout time - ?

Warmup

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

Slow Jog - 50m x 4 - 1mins rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 30m accleration runs to 50% speed x 2 runs - walk back to start = rest


Tempo Runs

200 metres - 180 degree turn at halfway and 100m @ 60-70% speed - from proper standing start

rest = 2 mins

200m x 1 - 52+ secs
100m x 3 - 22+, 23+, 21+ secs

Strong, smooth, springy, snappy and effortless today
I even felt a little "high" afterwards, the way it should be :)

some calf and hip flexor static stretches
 
Thursday 11th August - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 PM - Upper + Lower 2 - Microcycle 3

Good workout, if a bit long. Will need to trim some exercises off.
Strength is up a bit

Bodyweight at gym - 214bs in winter clothing
Workout time - 2 hours
Workout rating - 8/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) reverse hypers - BWx9
5) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise

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

Military Press - in Oly Shoes

Warmups - 45x12, 70x8, 95x5

rhythmic
Rotation 1) 95lbs x 14 (+2reps)
Rotation 2) 95lbs x 14 --> near failure

quite hard on both sets. Big pump in my lats, guess I must be flexing em...

High Angle Standing DumbellRows to ribcage - thumbs facing

warmups - 2kgx12, 4kg x 8, 25x5

rhythmic
Rotation 1) 40lbs x 14 (+2reps)
Rotation 2) 40lbs x 14

pulling up with lower/mid traps and side/rear delts

Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 2kg x 12, 4kg x 10, 20lbs x 5

rhythmic
Rotation 1) 25lbs x 14 (+2reps)
Rotation 2) 25lbs x 12

hard, triceps fatigued from press

Standing Dumbell Curls

warmups - 2kg x 12, 4kg x10, 20lbs x 5,

rhythmic
Rotation 1) 22lbs x 14 (+2reps)
Rotation 2) 22lbs x 14

comfortable, time to increase the weight to 25lbs

Prehab - rotated sets between each exercise in no particular order

Wide multi-direction lunge - 5 ways each leg, 3 reps each direction x 10kg in dumbells - (+8kg) weight about right

Toe curls on lying leg curl machine - 1plate x 5, 2Px5, 3P 2x10

Hip abduction/adduction on Keiser air machine - Level 2/2 x12, level 3/7 2x15 - increased the resistance one notch up, peaked at 4000 units of power, didn't read what the units were. Big dropoff towards the end of each set down to 3000+

Medium stance lateral stepup on a 12inch box - 10kg in dumbells x 15 reps each leg - (+8kg) makes me realise how much harder it is to walk up steps an extra 22lbs..

Lat Machine Situps - BWx12, 25lbs x 5, 35x15

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BW 2x22 (+2reps) failed on 2nd set

Face Pulls - 25lbs x6, 45lbs x 20

Single Arm low pulley L-Flyes - 10lb x 6, 15lbs 2x17 (+3reps)


ISO Stretches - EQI

Bulgarian SplitSquat Stretch ISO hold - BW x 1min
these were a bastard since the added weight on the lunges and stepups fatigued me more before doing these

Seated calf raise stretched ISO hold - right ankle only - 10bs x 1min, 15lbs x 1min, 20lbs x min

External Hip Rotor Stretch ISO hold - 25lb dumbell x 1min

Subscap/pec stretched ISO hold - 7kg dumbell 2x1min
2 sets , this exercise is awesome, a must for anyone who benches or has posture and shoulder impingement issues IMO

Side of neck/trap stretched ISO hold - 30lbs dumbell x 1min
 
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Thursday 18th August - Cycle 3 Get Lean+Maintain Strength - Week 4 DELOAD - Day 3 Upper - Microcycle 3

Felt a bit tired, but strength seems to be up. Deloading, so halved the volume. Didn't do any lower body work as well. No energy work this morning, which I was going to do, may do it later.

Bodyweight at gym - 212bs
Workout time - 50 mins
Workout rating - 7/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) reverse hypers - BWx12
5) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise

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

Military Press - in Oly Shoes

Warmups - 30x12, 45x10, 70x10, 95x5

rhythmic
Rotation 1) 95lbs x 15 (+1 rep)

hard, but not near failure. AMazing how much more solid my core and form is comapred to when I restarted doing these. I can also touch the bar on my chest again, better flexibility and decreased arm girth I guess :)

High Angle Standing DumbellRows to ribcage - thumbs facing

warmups - 4kgx12, 15lbsx 10, 25x10, 35x5

rhythmic
Rotation 1) 40lbs x 15 (+1rep)

pulling up with lower/mid traps and side/rear delts


Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 2kg x 12, 4kg x 10, 15lbs x 10

rhythmic
Rotation 1) 20lbs x 15

down from 25lbs last session

Standing Dumbell Curls

warmups - 2kg x 12, 4kg x10, 15lbs x 10,

rhythmic
Rotation 1) 20lbs x 15

down from 22lbs last session

Cuff stuff

Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx5, BWx24 (+2reps)

stronger once again, really feeling solid and stable of these. Almost time to start adding weight. This exercise has down wonders for my posture and shoulder girdle stability/strnegth/control and in term helps the bench a lot. Also decompresses the spine nicely after the military presses :)

Face Pulls - 25lbs x10, 45lbs x 25 (+5 reps)

Single Arm low pulley L-Flyes - 10lb x 5, 15lbs x15


ISO Stretches - EQI


Subscap/pec stretched ISO hold - 4kg dumbells x30secs, 7kg x1min


Side of neck/trap stretched ISO hold - 15lb dumbell x 30secs, 30lb x 1min
 
Thursday 18th August - Cycle 3 Get Lean+Maintain Strength - Week 4 DELOAD - Day 3 Evening - Energy Work - Microcycle 3

did this an hour after the above workout, with a Whey+Carb drink inbetween
Warmed up fast, 24 degree day for winter!
2 rugby temas training at the field

Workout Rating - 8/10
Workout time - 20mins

Warmup

warmup - dynamic stretches and swings, various hops in place

Slow Jog - 50m x 3 - 1mins rest

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, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 30m accleration runs to 50% speed x 2 runs - walk back to start = rest


Tempo Runs

100 metres - @60-70% speed - from proper standing start

rest = walk back to start 1.5 mins

100m x 4 - all around 18-19secs

Felt pretty good, barely snapping each foot down, gliding from step to step on the balls of my feet, lower back felt long and loose - so I'm not over pushing behind me. Not breathing all that hard after each run as well, I've come a long way! The cool evening vibe seems to give you a bit of lift as well :)

since I can run the 100m in at least 12secs, these would be about 65% speed, although I gunned the starts pretty hard. The first 50m is slightly up hill 1-2 degrees, and the last 50m is downhill. I think that would actually help my form - lean more forward at the start and improve my stride length and stride frequency at the end in the top speed phase :)
 
thought of the day -

when I was 217-218lbs I could touch my head on the ceiling at the gym with a standing no arm swing jump, when I got fatter at 220+lbs I couldn't.
Now that I'm at 212lbs I can still only just touch my head on the ceiling, even though I'm jumping 5 inches higher at the BBall courts....
I should be popping the ceiling panel up 2inches by now!

now the difference between then and now is the large volume of energy work I'm doing. And higher training frequency, off course my training emphasis is to help me lean up and maintain my strength. But my power and snap is not where it used to be. Pretty to easy to see why though - with the way I'm training right now...
Back then I was doing a lot of depth jumps/altitude drops, max effort sprints, reactive squats and olys etc

I expect some decent gains when I get back into some of that ontop of what I'm getting with the drop in bodyweight... ;)
 
feeling ok, pretty snappy, legs and hips nice and lose, but my upper body is pretty battered and worn down - from my part time job, filling in for 2 extra days, and carrying/setting up all the new things I bought and doing stuff around the house.
 
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Sunday 21st August - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 1 - Speed - Microcycle 3

Trained at the rugby field. First time running flat out on a properly marked field. But it's concaved though. I ran from one 25m line to the other, so the first 25m is uphill and then the rest downhill. Maybe 2-3 degrees or so.
Not sure if it helps or hinders things compared to a flat feild, but it makes me lean more forward and shortens my stide in the first 25m, and vice versa plus more speed in the last half.

Well it looks like my force absorbtion is none too good, I can't even absorb the heights that I can jump... even after losing 10lbs, a little stronger, and lots of BBall and jumping...
My inner lower shins on both legs are aching a bit now. Still more work to do, but it's not as bad as before though.

Bodyweight at home - 209.5lbs
Workout Rating - 8/10
Workout time - 25 mins

Warmup

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

Slow Jog - 50m x 4 - 1mins rest


Rotating Sets between each exercise

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


Altitude Drops - onto balls of feet, sticking the landing into a deep jump position

warmups - off 2 steps x 2, 3 steps x 2, 4 steps x 2 singles

on concrete
Rotation 1) 4 steps x 3
Rotation 2) 5 steps x 3 ---> dropped backwards - too high
Rotation 3) 4 steps x 3 ---> slight shin aches

5 steps was about 34inches, and I could not absorb the forces, kept bouncing
backwards and could not keep on the balls of my feet or land deep.
4 steps felt good, no knee issues, and rock solid, about 24-28inches I think.
I could feel shock waves travel through my body on the 3rd set though, and my shins ached a tiny bit, so time to call it a day.


Hops on/off a 6inch step - max reps in 10secs

warmups - 4 sets of 5

Rotation 1) 18
Rotation 2) 17

fluid and fast


50 metre sprint - from proper standing start - sprint spikes

concaved field - first 25m 2-3 degree uphill, the rest 2-3d egree downhill
Rotation 1) 7.03 secs
Rotation 2) 7.35 secs
Rotation 3) 6.85 secs PR by default
Rotation 4) 7.68 secs --> overshot 50m line and shins aching

first time running full speed in a long time. In hindsight I should have taken things a bit easier today to get into the flow and get my form right, maybe run at 90% speed. Because I was pretty tight and choppy in the first 2 runs, neck/traps, shoulders were a bit hunched up. While I wasn't pushing behind me, my stride was not very long, maybe I need to start pushing a bit more :)
My form seems to change when I run in spikes.
Starts still need a lot of work, and I'm not using my arms much

I was gonna shut things up after the 2nd run, but I felt I had more to give. The 3rd run actually felt slower, I wasn't trying as hard, more relaxed, yet I was faster. 4th felt good, but I overshot the 50m mark beforing stopping the stopwatch, so the time was off, but shins were aching anyway.
Looking forward to the next time I do these, should improve a bit hopefully.
 
Sprint clips from today

Right click on link and save as to avoid errors

http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Sprint50m_7.03_7.35secs_21August05.mpg

I only filmed the first 2 slower runs. They are a bit ugly, especially my starts. I seem to be losing a lot of time there, I just get no drive at all and not using my arms. I need to get back to doing prone starts for a bit.
My stride seems to shorten up when I run in spikes vs touch football shoes. I don't know why....they feel a bit flimsy
 
about the srpints
I seem to be stiff legging my sprints, not extending my legs and hips fully.
I've gone from one extreme to the other! When I was a push runner my erectors would tighten up big time, now I don't feel them much. I need to get somewhere inbetween - at least I know the stiff legged sprint in places work...

---

not feeling too bad at all, nice sleep recharged my batteries, and only a very mild drained feeling. Considering the intensity of my workout yesterday, that means a lot!
Slight aches all over, not that sore at all, but that may change later today :)
Mostly in my calves, hammies, groin, spinal erectors, upper back and biceps.

Inner shins don't feel too bad. My frontal and outter shins are fine, tibs are pretty strong now, but there is a muscle in my inner shin area which can't take the forces as well, and there is no way of strengthening it directly either

Sprints ripped the fat off though! Plus I didn't eat as much, I pretty much went to bed after my post workout Whey+breakfast cereal :)
Weighed 94kg straight out of bed this morning 208lbs and waist down to 36.25 inches! Looking leaner, muscle shape is getting more prounounced

leg shot this morning
they measure 28 inches, down about an inch so far. Pants feel looser in a good way :)

http://www.members.optushome.com.au/coolcolj3/Pics/CCJ_Legs_22August05.JPG
 
Tuesday 23rd August - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 2 - Upper - Microcycle 3

I was feeling pretty sleepy and kinda drained. Like there is a delayed effect from the sprint workout on Sunday?!
Not a bad workout all things considered.
I miss having the squats up first, they help warmup my upper body nicely :)
But the bench and rows felt pretty good anyway, not heavy at all.

Bodyweight at gym - 212lbs in winter clothing
Workout time - 50mins
Workout rating - 8/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press -10 reps each
5) Scapular pushups on bench x 12

Rotating Sets between each upper body exercise

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

Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - fairly explosive - 45lbs x10, 89x8, 119x5, 155x3, 175x1

explode up, fast down
Rotation 1) 190lbs x 4
Rotation 2) 190lbs x 4 New PR! --> just made the last rep

switched things around - did rows before bench

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

Warmups - fairly explosive - Bar x12, 95lbs x 10, 135x7, 165x5, 195x3, 225x2

down fast, explode up
Rotation 1) 245lbs x 4
Rotation 2) 245lbs x 4 --> grind out the last rep

Pretty good, down fast and powering it up. No discomfort at all, and it didn't feel heavy either.
Alltime PR at 220lbs is 264x4, so I'm only about 10-15lb off that. And back then I benching a lot more frequently with double the volume, plus more food as well :)
I expect to be back up there soon as I continue leaning down.



Cooldown and stretches

Lie over a swiss ball to stretch out spinal erectors x 1min

whole body static stretches at home after a hot shower


----------

clip from today

2sets of bench and last set of rows

Right click on link and save errors
http://www.members.optushome.com.au..._14inchBench245_2x4_RowPR190x4_23August05.mpg
 
d-dub said:
thats it, rub it in. :chomp:

Looking real solid on the BO rows in that clip.
Click to expand...

On the other hand I have crap genetics for big arms :)

The rows were on the limit, yet it doesn't look it on the video strange!


----
Sleep could have been better last night. Upper body still achey, as is my groin and posterior chain, but my legs and hips have a bit if the loose and snappy feeling, so I'm good to go.
 
Thursday 25th August - Cycle 3 Get Lean+Maintain Strength - Week 5 DELOAD - Day 3 Upper - Microcycle 3

Workout could have been way better had it not been for my blood sugar dropping down slowly. That's what you get for eating toast and a whey drink a few hours before training...
Weighed my lightest ever in the gym today, 210lbs on the dot!

Bodyweight at gym - 210bs in winter clothing
Workout time - 1 hour 50 mins
Workout rating - 7/10

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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
5) 4 sets of 15 ankle hops
6) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor

7) did a few bodyweight drop squats, and altitude drops off a 6inch step, then 4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps - only touching my head on the ceiling....

Then I focused on my form and boom I popped the ceiling panel up 2 inches with my head - NEW PR!! +2inches
Because of my blood sugar being on the low side, I feel there is probbaly another inch in me. Anyway I finally achieved my short term goal!

video of 2 jumps - 2nd one is lower
Right click on link and save as to avoid errors

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_StandingJumpPR_25August05.mpg

Now I want to touch my head on the raised area of the ceiling which is another 12inches up. So based on today's jump, I need another 10 inches. Dropping another 20lbs of flab will go a long way towards getting there, and the rest I'll make up from power gains. I should have a legit 42+inch standing VJ by then ;)


Rotating Sets between each exercise

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

Jumps - did a vertical jump before each set of each exercise. Once I can't pop my head through the ceiling panel I stop everything.

Drop/Reactive Squats - in Sneakers

Warmups - BWx5, bar x8, 70x5, 95x5

medium stance to bottom of deep jump position
Rotation 1) 135lbs x 4
Rotation 2) 135lbs x 4
Rotation 3) Did 2 Vertical jumps here and both were well below the ceiling - blood sugar drop making me weak..

135lbs is about the limit for me so I'll stay here for a while.

Barbell Jumpsquats

continous
Rotation 1) 25lbs x 4
Rotation 2) 25lbs x 4 --> Vertical jump before this set felt an inch lower

-----------------------------------------------
Rotating Sets between each upper body exercise

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


Military Press - in Oly Shoes

Warmups - 45x12 70x8

rhythmic
Rotation 1) 95lbs x 16(+1 rep)

felt much stronger, probbaly can do 20reps with this weight

High Angle Standing DumbellRows to ribcage - thumbs facing

warmups - 7gx12, 30lbs x 8

rhythmic
Rotation 1) 40lbs x 16 (+1rep)

pulling up with lower/mid traps and side/rear delts


Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 4kg x 12, 15lbs x 8

rhythmic
Rotation 1) 20lbs x 16 (+1rep)

felt easy

Standing Dumbell Curls

warmups - 4kg x12, 15lbs x 8

rhythmic
Rotation 1) 20lbs x 16 (+1rep)


Cuff stuff

Dip Shrugs - bench dip style BWx12. On dip bars - lockout hold BWx12secs, BWx30 (+6reps)

WOah! Way stronger than last week, could have gone for another 5 maybe!
Time to add weight me thinks

Face Pulls - 25lbs x10, 50lbs x 20 (+5 lbs)

Single Arm low pulley L-Flyes - 10lb x 5, 15lbs x16 (+1rep)


ISO Stretches - EQI

Subscap/pec stretched ISO hold - 7kg dumbells 2x10secs, 7kg x1min

Side of neck/trap stretched ISO hold - 7kg dumbell 2x10secs, 30lb x 1min
 
These 2 guys there are gym instructors, I know them pretty well.
Just general chitter chatter, about how I'm jumping higher than before :)

Well I'm probbaly good for another 1-2 inch ontop of that jump yesterday by the end of the microcycle, then I should get at least another 6inches from dropping 20lbs of fat. Then another 3 or more inches from general strength/power/reactivity gains when I get back into that stuff full on once I'm lean. So 42inch is realistic for me IMO :D

Plus I can still lean down to 180lbs, good for another 3inches perhaps, if I need a better power to weght ratio... ;)
 
its amazing what you can do once you have the strength base. Power to weight ratio is where its at for vert.

Im buying a squat rack for home, and gonna try get the squat up this offseason.

I can get my hand over the rim from standing jump (1 step 2 foot). This makes sense, my vert is only 25 inch, so 2ft jump, plus 2ft arms approx + 6 ft tall = just above 10ft.

I think if you had arms as long as mine you would dunk with ease :)
 
d-dub said:
its amazing what you can do once you have the strength base. Power to weight ratio is where its at for vert.

Im buying a squat rack for home, and gonna try get the squat up this offseason.

I can get my hand over the rim from standing jump (1 step 2 foot). This makes sense, my vert is only 25 inch, so 2ft jump, plus 2ft arms approx + 6 ft tall = just above 10ft.

I think if you had arms as long as mine you would dunk with ease :)
Click to expand...

Well I certainly paid my dues bumping up my squat over the first 2-3 years of training without worrying about my speed or jump, especially doing the Smolov squat cycle - Only did it for 4 weeks, but I gained something like 50-60lbs from it! :)

So much so I was overtraining a lot of that time, but easing back off that has added a kind of long term deload effect.
But remeber when you squat, you can use your slow twitch fibers to help you to lift the weight as well. So it doesn't always help everyone equally :)
You got to have the proper nervous system wiring to make it work for you.
Some of that is genetic, fast CNS - quick reflexes and all, but mag/reactive work helps a lot.

---

Tell me about it! There are a few guys I used to play with that were 1-2 inches taller than me, but had a reach 6 inches higher! One half-asian guy who was 5'10" could get his whole hand above the rim with a one step 2 legged jump. He had about a 34inch one step jump if my calculations are correct. Most people 5'10" and above with a 36inch VJ would be dunking...ugh

That gym instructor guy in the clip above is about 6 foot or 6'1" and his reach is like 9inches higher than mine. That would be like me playing on a 9'3" rim!
 
Sunday 28th August - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - Speed - Microcycle 3

Down 2lbs from last week, lightest bodyweight this year, haven't measured my waist though.

Bling Bling - lighter, more powerful and faster!
Not bad considering the lack of food and sleep the last couple of days...
I'll do one more week of Deload/Power work and then back into another microcycle I think.

Bodyweight at home - 207.5lbs
Workout Rating - 8/10
Workout time - 50 mins including warmups

Warmup

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

Slow Jog - 50m x 4 - walks back to start doing Dorsiflexion drills - 1mins rest

Jog 25m - sideways run 5m each side - backwards run 5m - x 3 complexes - 1mins rest

Rotating Sets between each exercise

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


Altitude Drops - onto balls of feet, sticking the landing into a deep jump position

warmups - a few bodyweight drop squats, off 2 steps x 3, 3 steps x 3, 4 steps x 1

on concrete - 4 steps = 26-27inches
Rotation 1) 4 steps x 3
Rotation 2) 4 steps x 3
Rotation 3) 4 steps x 3
Rotation 4) 4 steps x 1 --> collasped onto heels, game over

Felt even better than last week, rock solid and stable. But the next step up is like 34inches, and still getting a good training effect here anyway, so will stay here for the time being.


Hops on/off a 6inch step - max reps in 10secs

warmups - 3 sets of 5

Rotation 1) 18

Felt even faster than last week, but no rep change. Just did one set to get me primed up, I'm about as good on em as I'll ever get. Until I'm really lean that is :)


50 metre sprint - from proper standing start - sprint spikes

warmups - start into 5m burst, jog 5m then acclerate 10m x 2 sets

concaved field - first 25m 2-3 degree uphill, the rest 2-3 degree downhill
Rotation 1) 6.75 secs NEW PR!!
Rotation 2) 6.68 secs NEW PR!! -0.17 secs
Rotation 3) 6.9 secs

Boom - felt a lot faster today. Still not quite having that 6th gear yet, but much better than last week.
Start and accleration was a lot more torquey, like someone strapped on a bigger "engine" . Lots of wind roar across the face! :)
Much better drive, body felt like it was at a 45 degree angle for double the length of time compared to last week. Start was different, but still felt like I catapulted out.
Top speed phase still not great, traps feel a bit tense, but legs were kicking out even straighter than last week.

Goal is 6 secs, that will give me a good chance of cracking 7secs in a 60metre race. With another 20lbs of flab to drop, just a matter of time ;)

No Shin pains at all - damn body adapted fast! Off course that 2lb drop in bodyweight probably helps more than I realise, and better warmup today as well.
 
Better sleep, but still not great, only 6.5 hours of deep sleep. Minimal drained feeling, and not really all that sore, just and overall achey feeling - mostly in my feet, lower legs, posterior chain, abs and upper back. Probbaly will get more soreness later on today though

I went to a party last night and pigged out a bit, which should make up for the calories for the last 2 days and jack up my metabolism. Bodyweight has shot back up a bit :)
Waist is still at 36.25inches, but I do look leaner for some reason.

Noticed this morning, my legs are really starting to dwarf my upper body in a freakish way...
I've always had biggish quads and glutes, but my hamstrings now look like something I never expected them to be like - bulging slab of meat hanging off the backside!
 
Tuesday 30th August - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 - Upper - Microcycle 3

I didn't feel like heading to gym, so sleepy. Warm and Humid day for winter as well added to the down feeling.
My arousal levels just weren't there, and things felt a bit heavier than last week. I should have left then, but I worked up and left before doing too much damage. No point in digging a deeper hole

Thanks to the poor quality sleep 4 days in a row I guess. I need a good nights rest tonight and tommorrow, and hopefully I'll be recharged for Thursday.

Bodyweight at gym - 210lbs
Workout time - short
Workout rating - 6/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press -10 reps each
5) Scapular pushups on bench x 12

Rotating Sets between each upper body exercise

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

Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - semi explosive - 45lbs x12, 95x8, 115x5, 155x3, 175x1

Rotation 1) 195lbs x 3.75


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

Warmups - semi explosive - Bar x15, 95lbs x 10, 135x7, 165x4, 195x3, 225x2

Rotation 1) 255lbs x 2

2nd rep was hard so stopped there.
 
Thursday 1st September - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 3 Lower Power - Microcycle 3

First day of spring, and the warmer weather is making me feel lethargic. CNS still a bit down it seems so It took a while for me to get fired up today.
Decided not to do any upper body work like last week as a result.
Work capacity is up though

Weighed 210lbs in shorts and t-shirt, I should be actually down to 208lbs now...


Bodyweight at gym - 210bs
Workout time - 1 hour
Workout rating - 7/10

Warmup - Prehab

1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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
5) 4 sets of 15 ankle hops
6) 1min ISO at the bottom of a narrow full squat position, holding until my heels get close to the floor

7) did a few bodyweight drop squats, and altitude drops off a 6inch step, then 4 sets of 3 vertical jumps, going higher and harder each time. Then a few max effort jumps in various styles.

Just as good as last week - 2 inches above the ceiling if not slightly better. Hard to tell the difference between your head being 2 or 3inches above the ceiling :)
On a few of the jumps my heels were off the floor even before I left the ground and I did seem to get higher on those.
Even when starting with my arms by my side, I could still pop the celing panel up. But when I took a step, damn did I power a good 5 inches above the celing, eyes were just above level with it!

I was able to maintain the height for all jumps even into the 4th rotation of the workout. Landings were a lot better as well, softer and stable


Rotating Sets between each exercise

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

Jumps - did a vertical jump before each set of each exercise. Once I can't pop my head through the ceiling panel I stop everything. Which didn't happen today

Reactive Squats - in Sneakers

Warmups - BWx5, bar x8, 70x6, x3, 95x3, 115x3

varying stance to bottom of deep jump position
Rotation 1) 135lbs x 4
Rotation 2) 135lbs x 4
Rotation 3) 135lbs x 4
Rotation 4) 135lbs x 4

Went full reactive style today - feet separating from the floor a good 2inches in the way down. Finally feeling the bounce and spring at the bottom of the reversal point. Varied between wider and jump stance widths. Hammies really got caned today, less in my glutes like in previous weeks where I went wider and did not separate as much.
Good weight, starting to slow a tiny bit on the reversal on the last 2 sets so stopped there even though my coupled jump did not drop that much.

Barbell Jumpsquats

continous
Rotation 1) 25lbs x 4
Rotation 2) 25lbs x 4
Rotation 3) 25lbs x 4
Rotation 4) 25lbs x 4

getting closer to the ceiling on these :)

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

some static stretches at home after a hot shower
 
Better quality sleep, went to bed earlier. I look much less tired.
Felt a bit drained, but it went away by the afternoon
And my whole body is moderately sore, even my upper body and pecs!
My legs and posterior chain aren't as sore as I expected though.

The last concern causing me stress has been resolved, so that will help my sleep and training in general. But I didn't eat for large parts of the day in doing so...at least my diet was good yesterday, dropped some fat.
 
TooPop said:
Been reading for a while! Love the Journal! Making some awesome progress! This should be published ;)
Click to expand...

thanks. I'm happy I am actually finally heading the right direction to reach my dreams

------

Could use more sleep, but a big improvement in any case, nice deep 8.5 hours of sleep.
Makes a big difference, and it shows in my face and eyes :)
Feeling pretty strong and energetic/snappy today.
Most of the soreness is gone, feet and legs feel good and loose.
Upper body is a bit tried from my part time job though, but better than in previous weeks.

Weighed 93.6kg 206lbs straight out of bed this morning in underwear. Didn't measure my waist but I look leaner, very noticable in my face, stomach starting to flatten down now relative to my pecs. Might have lost a bit of muscle mass though as I didn't eat much yesterday...
Feeling more athletic now, looking forward to reaching 200lbs, that will be the turning point for me, as far as athletic ability and leaness goes - the halfway point
 
Crap sleep - feeling weak and tired - CNS definitely needs recharging, worn out from my part time job. Man if only I could string together a month of 9-10 hours of sleep a day...

Anyway its raining so no sprinting today. Might BBall at an indoor court, or just chill out till Tuesday and start my new microcycle this week.
 
Sunday 4th September - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - Speed - Microcycle 4

Well I spotted a break in the rain, so I decided to go sprint. It was just lightly sprinkling when I arrived, but stopped halfway through the warmups.
I did not feel that great, it was cold as well, and the field was wet, but no puddles, thanks to the concave surface :)
I should have listened to my body, and just run some tempo runs at 60%, becuase I was slow as hell! I thought I could surprise myself by running a PR...

I do miss the tempo runs, they definitely help my CNS recover and help me lean up. I haven't felt quite the same since stopping em.

Up 2lbs from last week as well

Bodyweight at home - 209.5lbs
Workout Rating - 6/10
Workout time - 50 mins including warmups

Warmup

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

Slow Jog - 50m x 4 - walks back to start doing Dorsiflexion drills - 1mins rest

Jog 25m - sideways run 5m each side - backwards run 5m - x 3 complexes - 1mins rest

Rotating Sets between each exercise

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


Altitude Drops - onto balls of feet, sticking the landing into a deep jump position

warmups - a few bodyweight drop squats, off 2 steps x 3, 3 steps x 3, 4 steps x 1

on concrete - 4 steps = 26-27inches
Rotation 1) 4 steps x 3
Rotation 2) 4 steps x 3

Felt good, but I was landing tight due to the fact I was scared of slipping over...


Hops on/off a 6inch step - max reps in 10secs

warmups - 3 sets of 5

Rotation 1) 17 -1 rep

reflects my lack of speed, down 1 rep....

50 metre sprint - from proper standing start - sprint spikes

warmups - start into 5m burst, jog 5m then acclerate 10m x 3 sets

concaved field - first 25m 2-3 degree uphill, the rest 2-3 degree downhill
Rotation 1) 6.9 secs +0.22secs
Rotation 2) 7.13 secs

I was feeling a bit sluggish and tight all through the warmups. Lacking pop, and the wet field didn't help, even with spikes, grip didn't feel solid.
Well the first run just felt slow as hell. I was landing very stiff and tight on each stride.
The 2nd run was just plain bad at the start, no drive at all. I also tried to use more hip extension, certainly felt the hammies work more, not sure if it helped my speed much....
Well at least I didn't pick up an injury.
 
Well I've been pretty self-destructive the last 2 days. Hardly eating anything and not getting much sleep...
Starting a new microcycle today so time to get back on track!
 
Tuesday 6th September - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 PM - Upper + Lower - Microcycle 4

I only had 4hours sleep last night, needles to say I felt pretty strange, queezy and tired, with a mild headache...The poor diet the last few days didn't exactly help either.
Even then not a bad workout, all things considered!

All the first rotation sets were near failure. Also skipped my Tempo work this morning for obvious reasons...

Bodyweight at gym - 211.5lbs in winter clothing
Workout time - ?
Workout rating - 7/10

General warmup -
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 3/3 x10
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, and powerjerks - 10 reps each, except cleans 5 reps, jerks 2 reps
6) Siting in the bottom of a narrow stance fullsquat until heels get within a cm of the floor


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down, semi- explosive up - BWx5, Bar x8,
95x5, 135x5, 185x5, 225x5, 255x3, 285x1
frontsquats - Bar x 5, 95x5
wide stance squats - Bar x 5, 95x5

resting 3 mins
255x3, 285x1, 315x1

controlled down, half a second pause to settle at the bottom, explode up
335lbs x 2 --> hard and wobbly
285lbs x 4
225lbs x 8

Well I haven't squatted in 3 weeks, and had no more than 135lbs on my back. Amd so I was surprised 315lbs did not feel all hard. But 335lbs was very hard and wobbly. Good form though, no good morning on any rep, and felt a perfect balance of hammie and quad strain.


Rotating Sets between each upper body exercise

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

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

Warmups - controlled down, semi-explosive up - Bar x12, 95lbs x 8, 135x6, 165x5, 195x3

controlled down, explode up
Rotation 1) 225lbs x 6
Rotation 2) 185lbs x 8 --> 20inch grip

Not bad, 225lbs was a bit unsteady, and the wider grip set felt a bit strange and hard, kept the elbows tucked in, but lots more pecs tension.


Bent over Barbell Rows - Index fingers on smooth - Strict

warmups - semi-explosive up, controlled down - 45lbs x10, 89x8, 139x5, 155x3,

explode up, controlled down
Rotation 1) 175lbs x 5.5
Rotation 2) 119lbs x 10


Cooldown and stretches

whole body static stretches at home after a hot shower
 
Well since I've been averaging 5 hours of sleep a night the last few days, I've decided to take a short break from training

Still sore from my workout 3 days ago, especially my upper hammies, followed by my quad and erectors. Lack of sleep sure slows down recovery...
But the snap and pop is coming back, the small jump and throw I did this morning fellt so nice and easy. And the landing I didn't even notice, felt like nothing, no shock or impact whatsoever. Which is something I haven't felt at all this year. My feet arre definitely liking the break from running that's for sure!

There is this very steep driveway I walk up a few times a week, and this morning it felt much easier and lighter. The last time I felt like this was when I was around 200lbs or under, so I'm getting there.

Probably will play some BBall on Sunday and get back into. Might head to the court with lower rim to see what I can do :)
 
Sunday 11th Septermber - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - BBALL - Microcycle 4

Decent sleep last night, but still felt tired due to me catching up on the poor amount this week. But overall I felt pretty good, legs and feet felt better than they ever have all year. The short break has been a good idea.
Lightest bodyweight at BBall as well, 2lbs down from the last time I played

Been 3 weeks since I played any BBall, and I went to that outdoor court with the lower rim. The last time I played here was a good month or so, and I was 4lbs heavier from memory. Since the court is sloped in 2 directions, I figure it's not a good idea to play here regularly lest I stuff up my ACL...
But I like to come back here to test my jumps and dunks on the sweet lower spring loaded rim :D

Bodyweight at home - 207.5lbs in shorts and t-shirt
Workout time - 40mins
Workout rating - 9/10

Nice session today, felt very explosive and shooting/dribbling/skills at the start of the session for 20mins were very good even though I haven't played in a month.
Overall fitness was awesome too, hardly breathing as heavy as before and able to string together lots of moves and jumps back to back

Anyway back to reason why I came :)
compared to the last time I was here -

One step two legged jump +2 inches

On the highest jump of day I was able to get my wrist 2 inches above the ring

Highest one handed dunk off a few steps with a dribble - wrist 2inches below the rim

Highest 2 handed dunk attempt off a few steps with a dribble - 2 knuckles over the rim

I only managed to get one dunk in, so I still need another 3 inches to dunk it cleanly either way - by then I'll be able to get just over the middle of my forearm on the ring

Extremely pleased with my progress so far. When I first came here at the end of last year I could only get the base of my fingers on the rim, now I'm getting up 6 inches higher. On target to make it 10 by the end of this year.
Even though I still can't dunk it, it's amazing how much a difference that extra 2 inches make. I can pop up to it so easily and pulverise it, and now I can finally grab the rim when I try a 2 handed dunk. I even cocked the ball behind my head today when doing it - it makes me more relaxed when I do it this way, and so I get higher. Manage to hang and seriously rock it for a second, no better feeling! :D

All the jumps felt like I hardly had to put any effort, and knee bend, soft steps and boing up I go. And the landing felt like nothing, I didn't even notice or think of the landing at all. No ache in my right ankle or anything - especially considering this court is sloped.
Still can't jump for crap off one leg though :)
 
Not a bad night of sleep, and my waking pulse is pretty low for a day after BBall. Not really all that sore either, mostly in my spinal erectors, biceps and upper back. Especially when you consider the break, and I haven't played any BBall in a while

waist finally under 36 inches - measured 35 7/8 inches this morning straight out of bed, and I weighed 93kg 204.6lbs in underwear. Definitely look leaner and feeling light now! Yet I still have a long way to go....
Upper body looks scrawny, legs still look huge.
 
Tuesday 13th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Energy Work - Microcycle 4

Did these pretty late, so only an hour or so before my workout today.
Felt kinda crappy leading up to this session, but after warming up, I felt better

No more football marks, or goals, they replaced the field with a cricket pitch in the middle...

Workout Rating - 7/10
Workout time - 30mins

Warmup

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

Slow Jog - faster each run - 50m x 4 - 1min rest

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, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 40m accleration runs to 60% speed x 2 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 70% speed

rest = 2.5 mins

1) 46+ secs
2) 48+ secs
3) 48+secs ---> very hard

Was cruising in the first run, until the last 5metres. second one was harder, and the last one I struggled in the 2nd half.
Too fast for me today. I think 48secs is a good pace, with 3mins rest, considering I used to average 52-54secs. I am lighter today at 206lbs, but not that much lighter. Felt pretty good overall, no issues, but not feeling fresh off course.
 
Tuesday 13th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Upper + Lower - Microcycle 4

Decent workout, but the fact I did this an hour or so after my running definitely made things much harder on squats. Upper body was fine though.

Bodyweight at gym - 210lbs - lots of food and water in me
Workout time - 1.5 hours
Workout rating - 8/10

General warmup -
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 3/3 x10
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, and powerjerks - 10 reps each, except cleans 5 reps, jerks 3 reps
6) Siting in the bottom of a narrow stance fullsquat until heels get within a cm of the floor


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down, semi- explosive up - BWx5, Bar x8,
95x5, 135x5, 185x5, 225x5, 275x3, 315x1
frontsquats - Bar x 5, 95x4
wide stance squats - Bar x 5, 95x4

controlled - resting 3 mins
315lbs 2x3 --> hard and wobbly, slight GM on some reps, 2nd set lots of strain

Well my core was definitely fried from the running, wobbly, and my hammies being tired made me GM some of the reps a bit. Had to strain the 2nd set quite a bit.
Frontsquat form is really good now, bolt upright and really comfortable, loss of fat and improved flexibility helping a lot

PowerCleans - in Oly Shoes - RAW

Did these inbetween the later warmup sets of squats

Hang powercleans - Bar x 5
Powerclean + HangPowerclean + powerclean - 89lbs, 119lbs
Powerclean with a reset in between each rep - 155x2, 185x2, 205x2

Just felt the urge to do some powercleans, after the warmup work with the 30lbs bar felt so damn snappy and good. Even though I haven't done anything higher than 30lbs in over 6months, they felt pretty good with decent form. Still got the early arm bend though, and I jumped slightly forward - probably due to me starting too upright, causing a slight keel forward on the way up.
Good power, and some red marks on my lower neck now :D

185lbs was pretty easy, on 205lbs I had to work quite a bit harder, but felt stable on the catch and springy. Now I just need to powersnatch 200lbs with a high catch when I get down to 180-190lbs, and that will give me all the power I ever need for my goals
My last PR was 175lbs a year ago, so I'm that far off, and I figure the loss of bodyfat will help my speed as well - less total weight to explode up.
Probably will need to get my fullsquat up to 405x3 for the strength base. Which will allow me to powerclean 300lbs as well


Rotating Sets between each upper body exercise

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

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

Warmups - Fast down, explosive up - Bar x12, 95lbs x 8, 135x5, 165x3, 195x3, 225x2

controlled down, explode up
Rotation 1) 245lbs x 3
Rotation 2) 245lbs x 3

Becnh strnegth is back up, warmups felt very light, all the weight sup to 195lbs were dive bombed down and thrown up with ease, especially 165lbs and down which all felt piss easy.
245lbs felt good, strong and stable. Keeping the elbows in really helps my power.

Dumbell Bent over Barbell Rows - palms facing, narrow to wide elbows out - Strict

warmups - explosive up, controlled down - total weight for dumbells - 50lbs x10, 90x8, 110x5, 140x3, 160x1

explode up, controlled down
Rotation 1) 170lbs in dumbells x 4
Rotation 2) 170lbs x 4

A bit light, should have used 90lb dumbells, as I didn't really strain on the 2nd set for my session goals. I did 4 reps vs 3 on bench, since I can rep these faster.

Will do these with dumbells from now on. Way better than barbells or any other row variation! Can really fell it in the lower and mid traps, plus the path is more natural and longer. No hitting the knees with a barbell etc. And I can pull from narrow at the bottom for full ROM to wide elbows out at the top to smack my rear delts as well.

-----------

clip from today

Right click on link and save first to avoid errors

Powercleans and full squats. Excuse the bad haircut. My Girlfriend hasn't been able to cut my hair lately, so I had to go the barber, and he butched it! :)

http://www.members.optushome.com.au/coolcolj3/Temp/CCJ_A6ArpFun.mp3
 
Woke up quite early, don't feel too bad, but had a slight drained feeling with dry/hot lips. Big jump in waking pulse from 57 to 66. Felt much better in the afternoon though.

Sore from head to toe! Hammies, VMO, erectors and calves the most.
 
Even though I could use more sleep, I feel quite good. By last night I was pretty much back to normal, after feeling drained in the morning, talk about fast recovery! That's backed up by the fact my waking pulse dropped from 66 to 56 today

I'm still sore muscle and tendon wise though, but CNS is feeling pretty good. I did a small jump and throw this morning and it was snappy, plus the non-powered steering wheel in the van is so light to turn.

Feet a bit sore, so I won't do any energy work today.
 
d-dub said:
i enjoy following this.

is that the wrong clip posted up there? :D
Click to expand...


whoops - posted the wrong thing - that was a piece of music I fiddled with recently :P


here once again :)

Right click on link and save first to avoid errors

Powercleans and full squats. Excuse the bad haircut. My Girlfriend hasn't been able to cut my hair lately, so I had to go the barber, and he butched it!

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Cleans185_205x2_Squats_315_2x3_13Sept05.mpg
 
Thursday 15th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 3- Upper + Lower 2 - Microcycle 4

Not a bad workout at all, kinda dragged a bit though towards the end.
Finally under 210lbs at the gym! I like the way I'm starting to look in the gym too :D

I'm glad I didn't do any energy work this morning. I probbaly don't need it with this type of workout anyway. Thought I'd kill a few birds with stone - prehab, restorative/joint recovery, fix weaknesses, and Tempo/HITT fat burning type effects from the high reps and short rest periods. Plus it's all over 1.5 + hours which ought to burn up a lot of stuff!

I have never felt better since I started training like this - especially my shoulder stability and mobility. And I no longer get any pain when I divebomb benches, when doing chins/pullups or throwing things. There is a lot more to shoulder health than cuff exercises and rear delt work that's for sure :)

Bodyweight at gym - 208lbs
Workout time - 1 hour 45 mins
Workout rating - 8/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) reverse hypers - BWx12
5) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise - all stopped before I started to strain too much

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

Military Press - in Oly Shoes

Warmups - 30x10, 45x10, 70x10

rhythmic
Rotation 1) 105lbs x 15 (+10lbs)
Rotation 2) 105lbs x 10

Up 10lbs and only one rep short, damn core was rock solid as well. See clip below. Wonder if I can get up to 135lbs x 20 :)
I think my PR with 135lbs is about 12 reps back when I was 220lbs. My best was 195x2 back then. I won't have any problems pressing over bodyweight very soon ;)

Chins and Rows

warmups - Pulldowns 40kgx10, 70kg x 5 sec hold, Chin - BW x 5sec hold, BWx1

controlled
Rotation 1) Chins - BW x 9
rhythmic
Rotation 2) High Angle Standing DumbellRows to ribcage - thumbs facing, elbows out - 40lbs x 15

been a while since I did any chins, and no shoulder or forearm discomfort!


Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 3kg x 12, 5kg x 10,

rhythmic
Rotation 1) 20lbs x 18 (+2reps)
Rotation 2) 20lbs x 12

Standing Dumbell Curls

warmups - 3kg x 12, 5kg x 10

rhythmic
Rotation 1) 20lbs x 18 (+2reps)
Rotation 2) 22lbs x 12


Prehab - rotated sets between each exercise in no particular order - 30secs to 1min rests

Wide mulit-direction lunge - 5 ways each leg, 3 reps each direction x 30lbs in dumbells - felt very good and stable

Toe curls on lying leg curl machine - 1plate x 10, 2Px10, 3Plates 2x12
just mainatin now, more than strong enough!

Hip abduction/adduction on Keiser air machine - Level 3/3 x12, level 4/7 2x20. Power peaked over 4000units on the first set

Standing Single Leg curl - 3plates x 8, 5P x 15

Lat Machine Situps - BW 2x20

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

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BW+10lbs x20, x12 - added 10lbs, getting very stable on these now, feel like a gymnast :)

Face Pulls - 30lbs x6, 50lbs x 25

Single Arm low pulley L-Flyes - 10lb x 6, 15lbs x18 (+2reps) , x12


ISO Stretches - EQI

External Hip Rotor Stretch ISO hold - 25lb dumbell x 1min

subscap stretched ISO hold - 7kg dumbell x 1min
went up 7kg perfect weight

side of neck/trap stretched ISO hold - 25lbs dumbell x 1min


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

Right click on link and save first to avoid errors

Military press clip
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_MilitaryPress_105x15_15Sept05.mpg
 
I feel ok, surprising since yesterday about an hour after my workout, my lips started to dry out and my throat was getting sore. After 2 hours, I became really thristy with dry swollen lips and my throat got really sore!
Definite overtraining signs when happens that quickly after a workout. Made sleeping uncomfortable that's for sure, I woke up at 1:30am from the sore throat and had to get a drink then. Managed to go back to sleep though.

Lips are still dry and swollen, but my throat isn't as bad, but still pretty sore. Yet I don't feel all that bad, slightly sore all over, mostly in my upper body. I did a small jump and throw this morning and it was snappy, and the non-powered steering wheel in the van is ok to turn too.
I don't feel drained like when I over-reach from high intensity or explosive work, but I'm definitely overtrained. Goes to show fatigue from high volume work is separate from high intensity/explosive/CNS intensive work

But I've been doing that same workout for weeks before with no problems, along with running earlier in the day.
I think the lack of sleep last week, and poor diet, even though I did take a break may have put me on the edge, and the last 3 workouts put me over it.
I have the next few days off anyway.
 
Feeling better, my throat is not as sore now, but lips still pretty dry and swollen. Upper body still a bit sore, but my posterior chain, especially my lower back is feeling better than it has in a while. Guess the long nap gave it the rest it needed, since I normally sit on my ass for long periods which tenses my erectors. Lower back has been feeling a bit overtrained the last few weeks.
 
Throat is pretty much back to normal, but my lips are still a bit dry and swollen. Not feeling too crash hot today.

I mowed the lawn yesterday, and it was harder than I expected pushing the lawn mower around. Pecs, arms and posterior chain was getting pumped! Felt like like sled dragging and bench pressing together in one :)
 
Sunday 18th Septermber - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - BBALL - Microcycle 4

Went to the other outdoor BBall courts - Willoughby Leisure Centre

Bodyweight at home - 207lbs in shorts and t-shirt
Workout time - 1 hour
Workout rating - 7/10

Did my usual stuff at the BBall courts.

I felt a bit flat today, I didn't feel like jumping all out till 40mins into the session. Then the floodgates opened up - I went all out!
Pretty nimble and zippy, very agile. I went all out on one legged layups a few times and no pain in my shins or ankles, and getting up higher too.
BBall is getting much easier on my body as I get lighter and leaner.

Felt like I could have jumped an inch higher had I been fresh, but I can't complain, because I'm only 2lbs down from the last time I came here, and yet I'm 2 inches up. Which means I've gained an inch from power gains.
My 2 handed one step 2legged jump is up even more, felt like I'm getting more power from my arm swing.
Did not feel explosive, but I felt strong if that makes sense :)
I've been eating more the last 2 days so that's probbaly why.
I was able to maintain my jump right to the end as well.

Not a bad ratio of bodyweight drop to jump gain - so far from 219lbs to 207lbs I've gained 6 inches at the BBall courts. 1inch to every 2lbs! Got at least another 18lbs of fat to drop, wanna get down to at least 190lbs, do the sums :D
 
Not feeling too bad at all. Not all that sore - mild aches all over, but mostly in my feet, lower legs, erectors, traps, and biceps.
Quads and hammies aren't all that sore which surprises me a bit.

Looking forward to training tommorrow, feel like I'm gonna have a good session, always a good sign!
 
Tuesday 20th September - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 AM - Energy Work - Microcycle 4

Good session, once I warmed up. Feet were aching a bit before then.

Workout Rating - 8/10
Workout time - 35mins

Warmup

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

Slow Jog - faster each run - 50m x 4 - 1min rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
50m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 25m accleration runs to 70% speed x 2 runs - walk back to start = rest


Tempo Runs + Energy Work

200 metres - 180 degree turn at halfway @ 70% speed

rest = 3 mins

1) 45+ secs
2) 42+ secs
3) 44+ secs ---> very hard

I figured that while I can pump my legs fast, the problem is my strides aren't very long, so it makes me look like I'm doing stiff legged sprints when I run flat out.
So today I focused on opening up my stride a bit, pulled my leg up higher and kicking my stride out further in front, then paw back on the ground on the way back.

This certainly caned my hip flexors, calves and hammies like never before.
Which also made it difficult to run "slow" like this and the times says it all. For the same subjective effort as last week, I'm much faster! Last week I did 46+, 48+, and 48+ secs and I just about died on the last run. Ok I'm still running too fast, but the times were certainly an eye opener, since I did slow down at the end of each run!

If I can get this new form down, while maintaining my old stride frequency, I should be much faster across the board. Just covering more ground each step
It feels just like a running one legged jump. So It should help me there too, which is probably why I haven't noticed as much of a transfer from sprints to it until maybe now :)
Gonna have to video myself next time to see if I'm doing it right.

One thing though - I found it very hard to maintain my stride length after 60% in each run, hip flexors just got too tired. So I'm gonna have to do some strength endurance work on it - Hanging leg raises etc. Finally I have a use for these sled dragging ankle straps I bought to add weights :)
Squats are gonna suffer later today for sure, hip flexors, hammies and calves are throbbing....
 
Tuesday 20th September - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper + Lower - Microcycle 4

Not a bad workout at all, stronger across the board, squats and bench approaching PR territory at a much lighter bodyweight...even 2 hours after a pretty hard sprint session!
Like I said before, looks like I've found my "magic" split, as long as I get plenty of sleep that is...

Bodyweight at gym - 212lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8.5/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) situp complex on swissball
4) 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, and powerjerks - 10 reps each, except cleans 5 reps, jerks 3 reps
5) Siting in the bottom of a narrow stance fullsquat until heels get within a cm of the floor


Full Oly Back Squats - in Oly Shoes - RAW

Warmups - controlled down, semi- explosive up - BWx5, Bar x8,
95x5, 135x5, 185x4, 225x4, 275x2, 315x1
frontsquats - Bar x 5, 95x4, 135x4
wide stance squats - Bar x 5, 95x4

controlled - resting 3 mins
325lbs 2x3 (+10lbs) --> strong and stable

325lbs felt strong and stable, upright with no GM'ing today, even 2 hours after
a hard sprint session! 315lbs was all out last week on the 2nd set, this week I had enough gas for a 3rd set. Not that far from PR territory either, guess my work capacity is not too shabby
I think the guy doing 1/4 squats with 315lbs in the rack next door probably motivated me :)


Cleans - in Oly Shoes - RAW

Did these inbetween the later warmup sets of squats

Hang powercleans - Bar x 5
Powerclean + High Hang Squatclean - Bar x 3, 89lbs, 119lbs, 155lbs 175lbs

Powerclean + High Hang Squatclean - 175lbs - after the last set of squats, felt OK

Well I was just gonna done a few hang powercleans to get me juiced up for the squats, but I thought I'd try some squatcleans, as I haven't done any in over 6months. Well I was rather surprised to find my timing was still there, and my form was probbaly better than the last time I did em 6 months!!!
pretty smooth, good flow and snap. Felt faster too , thanks to the lighter bodyweight, sprints and BBall....

clip
Right click on link and save first to avoid errors

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanComplex155_175_20Sept05.mpg

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

Rotating Sets between each upper body exercise

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

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

Warmups - Fast down, explosive up - Bar x10, 95lbs x 8, 135x5, 165x3, 195x3, 225x2

controlled down, explode up
Rotation 1) 255lbs x 3 (+10lbs)
Rotation 2) 255lbs x 3

up 10lbs from last week and nailed it, felt easier too! All time PR at close to 220lbs is 265x4, if I can nail 265lbs 2x3 next week, then I'm right there and lighter to boot :)

Dumbell Bent over Barbell Rows - palms facing, narrow to wide elbows out - Strict

warmups - explosive - total weight for dumbells - 60lbs x 8, 100x8, 130x4, 160x1

explode up, controlled down
Rotation 1) 180lbs in dumbells x 4 (+10lbs)
Rotation 2) 180lbs x 4 --> just made the last rep

probbaly some fatigue from cleans, smacked my glutes and hammies pretty hard too
 
feel ok, have that kinda warm feeling to your head/neck/breath when I get that slight drained feeling, but not too bad.

Moderately sore all over as you'd expect! Mostly in my calves, hammies, inner thigh, upperback and biceps.
Had a nice hot shower and then a stretching session - feel pretty good now
 
Thursday 22nd September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 AM - Energy Work - Microcycle 4

Good session, went better than I expected, nice warm day.

Workout Rating - 8/10
Workout time - ?

Warmup

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

Slow Jog - faster each run - 50m x 4 - 1min rest

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

3 sets - trying to stay as smooth, relaxed and fluid as possible
25m straight run with side step to each side every 2nd step, then into lateral run, right side 5m, left side 5m, into backwards run 5m

then 25m accleration runs to 70% speed x 2 runs - walk back to start = rest


Energy Work

Agility complex @ 50-60% speed

rest = 2 mins

50m run with side step to alternate side every 2 strides. Turn around
50m zig-zag runs with a 360 degree pivot at the end of each direction back to start

3 complex around 40secs each - 2mins rest
change of directions at pretty high intensity

rest 3mins then
Tempo Runs 100 metres @ 70% speed

2 mins rest
1) 17+ secs
2) 16.85 secs

The agility runs went better than I expected, there was none of that jarring the last time I did em back when I weighed 218lbs or so. Felt snappy and explosive. Inner shins did ache a little after the session, but not in a bad way. Should pass when I my body gets used to the forces just like a few weeks back when I started sprinting all out again.
These always stripped the fat off me, lets hope they do the same again...

And that was one hell of a core workout to boot! obliques, forntal wall and erectors well all working hard to keep my upper body locked into place!!! Military press might suffer a bit too later today :)

Focused on my new form on the tempo runs, felt the downward pawing action and the arm pump up to my face. So I must be getting there form wise - hopefully. They went faster than I expected.
 
Thursday 22nd September - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3- Upper + Lower 2 - Microcycle 4

Would have prefered to do this workout at least 2 hours after my running, but it was already late so I had to sequeez it in an hour after, and my body and CNS hadn't quite rebounded back yet.

Trimmed the overall volume down a bit

Bodyweight at gym - 209lbs
Workout time - 1 hour 30 mins
Workout rating - 7/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) Situp complex on swiss ball
4) Scapular pushups - on bench BWx12, on floor BWx12

Rotating Sets between each upper body exercise - all stopped before I started to strain too much

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

Military Press - in Oly Shoes

Warmups - 30x10, 45x10, 70x10

rhythmic
Rotation 1) 105lbs x 15 (hard)

Quite abit harder than last week, guess my shoudlers are tired from the running. My core was weaker, but didn't notice it too much, just wasn't able to go as fast as I normally do from the slightly less stable feeling.

Pullups and Rows

warmups - Pulldowns 30kgx10, 60kg x 8

rhythmic
Rotation 1) Assisted pullups - 5plates x 9
rhythmic
Rotation 2) High Angle Standing DumbellRows to ribcage - thumbs facing, elbows out - 40lbs x 17 (+2reps)

pullups harder than I expected....

Low angle Dumbell decline Tricep Extensions - palms facing

warmups - 3kg x 12, 15lbs x 8,

rhythmic
Rotation 1) 20lbs x 20 (+2reps)


Standing Dumbell Curls

warmups - 3kg x 12, 15lbs x 8

rhythmic
Rotation 1) 20lbs x 20 (+2reps)


Prehab - rotated sets between each exercise in no particular order - 30secs to 1min rests

Wide mulit-direction lunge - 5 ways each leg, 3 reps each direction x 40lbs in dumbells - up 10lbs, quite hard after the running, will stay here for a while

Toe curls on lying leg curl machine - 1plate x 10, 2Px20

Hip abduction/adduction on Keiser air machine - Level 3/3 x12, level 5/7 x 20

Standing Single Leg curl - 3plates x 6, 5P x 17 (+2reps)

Hanging Leg raises - BW x 15 - burn!

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

Dip Shrugs - bench dip style BWx15. On dip bars - lockout hold BWx12secs, BWx5, BW+10lbs x22 (+2reps) - used a chain dip belt which adds a bit of extra weight as well

Face Pulls - 30lbs x6, 60lbs x 20 (+10lbs)

Single Arm low pulley L-Flyes - 10lb x 6, 15lbs x20 (+2reps)


ISO Stretches - EQI

subscap stretched ISO hold - 7kg dumbell x 1min
 
I feel better than yesterday and waking pulse is down a bit as well, not really what I expected.
Feeling kinda warm and slight aches all over. I was expecting much more soreness, mid back erectors are a bit hammered though. Erectors are sure blowing up lately, starting to get the Ben Johnson erector pipes, just need to get leaner to show em off :)

http://www.bilgrau.dk/pic-salg/SP14.JPG
 
took some back pics this morning, shows the progression from a couple of years ago to this morning at 208lbs or so.

http://www.members.optushome.com.au/blitzforce/Pics/CCJ_ProgressPic_BackComparo_25Sept05.JPG

I don't have the raw size I had back when I was 218lbs, but you expect that with a change in training emphasis. Plus I haven't been doing as much chins either, or heavy deadlifts and olys for that matter. Back then I was doing a lot of heavy deadlifts and rowing ISO work, weighted chins etc

I'm leaner but still have a lot of fat to drop - need to get my waist back down to the 30-31inch range....
Usually a 3inch drop would equate to a 15lb loss, maybe I have gained some muscle, probably in posterior chain from all the jumping and sprinting.

Notice also how my neck looks longer? That's what happens when you loosen up overly tight upper traps with stretching and posture work :)
 
wow man. your back looks like a he-man action figure!

your neck does look longer. but your size change isnt hardly noticable, only the change in build.
 
coolcolj said:
took some back pics this morning, shows the progression from a couple of years ago to this morning at 208lbs or so.

http://www.members.optushome.com.au/blitzforce/Pics/CCJ_ProgressPic_BackComparo_25Sept05.JPG

I don't have the raw size I had back when I was 218lbs, but you expect that with a change in training emphasis. Plus I haven't been doing as much chins either, or heavy deadlifts and olys for that matter. Back then I was doing a lot of heavy deadlifts and rowing ISO work, weighted chins etc

I'm leaner but still have a lot of fat to drop - need to get my waist back down to the 30-31inch range....
Usually a 3inch drop would equate to a 15lb loss, maybe I have gained some muscle, probably in posterior chain from all the jumping and sprinting.

Notice also how my neck looks longer? That's what happens when you loosen up overly tight upper traps with stretching and posture work :)
Click to expand...

The middle of the back has very little thickness...
I doubt a guy with that back has any jumping ability...
Time to cut some bodyfat w/whatever means work for the user
 
I don't really care about thickness since I don't train for Bodybuilding reasons.
And since when did mid back thickness had anything to do with jumping? :)
I have already posted quite a few clips of me jumping and running as well.

Working on the bodyfat for quite some time now...slowly going down.
 
Sunday 25th September - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - BBALL - Microcycle 4

Went to the other outdoor BBall courts - Willoughby Leisure Centre

Bodyweight at home - 208lbs in shorts and t-shirt
Workout time - 1 hour
Workout rating - 6/10

Did my usual stuff at the BBall courts.

Took it pretty easy today compared to last week, moving ok, but shins were achey, and my jump was down a bit. Not very snappy at all. Did not feeling like playing today actually. Looks like I'm starting to overeach. Will unload soon. I'll see how things go this week and then unload after that.
 
coolcolj said:
I don't really care about thickness since I don't train for Bodybuilding reasons.
And since when did mid back thickness had anything to do with jumping? :)
I have already posted quite a few clips of me jumping and running as well.

Working on the bodyfat for quite some time now...slowly going down.
Click to expand...


I think there's 2 says to jump higher
1. brute strength
2. low bodyweight

I think your method is number 1. flat footed explosion off the ground. But I think this method requires extremely low bodyfat. Increase muscle mass while decreasing fat. I've always said that for an advanced athlete without steroids , this is extremely hard. Generally it's bulk or cut. This is the reason I commented about the back thinkness because I can see how muscles in the back will allow for more momentum to be generated from the arms swing during flat footed vertical leap. But once again bodyfat must be like 5% because 5% of say 220 is 11 lb of fat that has to go up as well

2. Lower bodyweight is what I've generally been saying. Similar to a cricket or locust they are explosive due to lack of bodyweight along side of having great strength. Strength to weight ratio
 
my back is quite a bit thicker than the photos show - soft lighting and flourescent light aren't exactly flattering. Certainly feels quite thickish, but you'd never mistake me for a BB'er :)

I don't think 5% is a realistic sustainable bodyfat % for the long term, that is extremely lean and for some people will shut down their strength and power. A real 5% BF is very low, most people who think that they are that, are actually much higher. There is just about that in essential bodyfat

7-8% is good, and that's where I plan to head to. I have an above average jump now, never said I had a freakish jump, but hopefuly when I hit a 30 inch waist and weigh maybe 180-185lbs I will be there :)
 
coolcolj said:
my back is quite a bit thicker than the photos show - soft lighting and flourescent light aren't exactly flattering. Certainly feels quite thickish, but you'd never mistake me for a BB'er :)

I don't think 5% is a realistic sustainable bodyfat % for the long term, that is extremely lean and for some people will shut down their strength and power. A real 5% BF is very low, most people who think that they are that, are actually much higher. There is just about that in essential bodyfat

7-8% is good, and that's where I plan to head to. I have an above average jump now, never said I had a freakish jump, but hopefuly when I hit a 30 inch waist and weigh maybe 180-185lbs I will be there :)
Click to expand...

exactly I don't think 5% is a realistic maintainable number , so this is why I've been saying your method in general doesn't work. You'll find in nature , the larger the animal , the more immobile it becomes...
 
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