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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
d-dub said:
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!
coolcolj
New member
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!
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
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!
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
coolcolj
New member
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
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
coolcolj
New member
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.
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.
coolcolj
New member
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
Feeling pretty good, strong, but not 100% fresh though
coolcolj
New member
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
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
coolcolj
New member
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
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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