Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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.

 

[coolcolj]

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

 

[coolcolj]

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.

 

[coolcolj]

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

 

[coolcolj]

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.

 

[coolcolj]

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!

 

[coolcolj]

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!

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

 

[coolcolj]

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.

 

[coolcolj]

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
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

 

[coolcolj]

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.