Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

 

[coolcolj]

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

 

[coolcolj]

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...

 

[coolcolj]

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.

 

[coolcolj]

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.

 

[coolcolj]

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

 

[coolcolj]

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

 

[coolcolj]

Still a bit sore, actually more than yesterday, especially in my groin area!

 

[d-dub]

good progress. I need some of that leg size Only 4 more weeks til bball season over and I can train hard again.

 

[coolcolj]

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


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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