Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

I dug out the stats posted by CT for 1995 Canadian Bobsleigh team

S. Wiseman
Bodyweight: 233lbs
Power clean: 352lbs
Front squat: 451lbs
Close grip bench press (shoulder width): 365lbs
30m: 3.96
60m: 7.09

P. Lueders
Bodyweight: 220lbs
Power clean: 332lbs
Front squat: 400lbs
Close grip bench press (shoulder width): 275lbs
30m: 3.91
60m: 6.99

I. Danney
Bodyweight: 190lbs
Power clean: 320lbs
Front squat: 400lbs
Close grip bench press (shoulder width): 308lbs
30m: 3.78
60m: 6.81

P. Caron
Bodyweight: 180lbs
Power clean: N/A, shoulder injury
Front squat: 315lbs
Close grip bench press (shoulder width): 325lbs
30m: 3.63
60m: 6.56

Note that in the latest olympic trials Pascal did:
Bodyweight: 172lbs
Power clean: N/A (did power snatch 225lbs in training)
BACK squat: 505lbs
Close grip bench press (shoulder width): 405lbs (did 425lbs in training)
30m: 3.42
60m: 6.36

In 1995, the averages of the trials (20 guys) are:

Bodyweight: 205lbs
Power clean: 280lbs
Front squat: 352lbs
Close grip bench press (shoulder width): 290lbs
30m: 3.91
60m: 7.02

---
for the US olympic team - the minimum figures are

30 meter sprint- 3.9
60 meter sprint- 6.85
30 meter fly- (2o meter run in)-3.15
5 hop test- 15meter
vertical jump- 33 inches
clean- 120kg
squat- 380

I am definitely up there with these guys, and not far off the US olympic minimums. Although they frontsquat a hell of a lot than me, my best is 315lbs. My closegrip bench is definitely up there that's for sure, and I used to use a much narrower grip
Some have been caught for juicing though....
They usually have a bodyweight requirements too, heavier guys over 200lb for some positions, so musclemass is an advantage...

Getting leaner will allow me to kill the 30m, 60m and absolutely blitz the vertical jump. My fullsquat is just under 385 right now I think. My best powerclean is 110kg (243lbs), when I was fullsquatting around 375lbs. So I would need to bump up the fullsquat to 455lbs to get my powerclean to 300lbs, which in turn would boost the 30m, 60m and VJ ever more with the drop in bodyfat! 455lb fullsquat would bring my frontsquat up to 365lbs as well.

 

[800man]

"Getting leaner will allow me to kill the 30m, 60m and absolutely blitz the vertical jump. My fullsquat is just under 385 right now I think. My best powerclean is 110kg (243lbs), when I was fullsquatting around 375lbs. So I would need to bump up the fullsquat to 455lbs to get my powerclean to 300lbs, which in turn would boost the 30m, 60m and VJ ever more with the drop in bodyfat! 455lb fullsquat would bring my frontsquat up to 365lbs as well."

thats some goal trying to be along side these fellas, good luck to you fella


them power cleans are just......well, lets just say im green right now....

 

[coolcolj]

thats some goal trying to be along side these fellas, good luck to you fella


them power cleans are just......well, lets just say im green right now....

gives you a bit of perspective

 

[coolcolj]

Thursday 17th November - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 - Upper + Lower Prehab/Depletion - Microcycle 5

Did this 2 hours after the above running session. Took minerals and some salt, calves till crampy on leg curls...

Felt a bit achey and beat up from the sprints, but after I warmed up, felt much better. And pretty good after the workout, except my spinal erectors were painfully pumped. Last time I do high rep reverse hypers at the end...

Upper body looked much bigger at the gym than last week, that's why my upper body numbers are almost back to where they used to be when I was 220lbs, but some are way better, like my pullups off course thanks to the lighter bodyweight.

Bodyweight at gym - 208lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warmup -
1) dynamic swings etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx8
4) Situp complex on swiss ball
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 - 8 reps each, except cleans 3 reps, jerks 1 rep
6) Scapular pushups - on bench BWx15

Rotating Sets between each upper body exercise - all stopped short of failure

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

Standing Military Press - in Oly Shoes

Warmups - 45x10, 70x8, 95x5, 115x5, 135x2

Rotation 1) 145lbs x 9 (+5lbs)
Rotation 2) 145lbs x 6

Getting close to all time PR territory now. I found an old PR video of 160x8 when I weighed 220lbs, so I'm about 2 reps off that. I could press at least 195x2 back then, so I guess I'm shooting for 225x2 now
Should be there when I hit a 315lb closegrip bench fairly easily. Didn't bother pushing myself on the 2nd set

Shoulder width Pullups

warmups - Pulldowns 30kgx10, 45kg x 8, 60kg x 5, 75kg x 1, Pullup x1

Rotation 1) BW x 11 NEW PR!! +1rep
Rotation 2) BW x 6

Felt easier than last week, didn't push myself on the 2nd set as well

Decline Dumbell Tricep Extensions
warmups - 2kgx12, 15lbs x10

Rotation 3) 40lbs x 9 (+1 rep)

Dumbell Curls
warmups - 2kgx12, 15lbs x8

Rotation 3) 35lbs x 9 (+1 rep)

Closegrip Triangle Pushups

warmups - BW x 3
Rotation 3) BW x 24 NEW PR! +1rep solid, collasped from the burn

High angle rows - pulling with lower/mid traps and delts

warmups - 35lbs x 5
Rotation 3) 50lbs x 15 - up from 45x21


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

Wide multi-direction lunge - 5 ways each leg, 3 reps each direction- 2x15lb dumbells. 1min rest between each leg - solid and stable.

Toe curls on lying leg curl machine - 1plate x 10, 2Px5
whoops forgot to do a 1 legged set.....

Standing Single Leg curl - 4plates x 10, 6P x 15
calves semi cramping towards the end!

Hip abduction/adduction on Keiser air machine - Level 3/3 x15, level 5/6 x 20

Dip Shrugs - On dip bars - lockout hold BWx10secs + 3reps, BW x miscounted, but over 20

Cuban Dumbell Snatch raises - 2kg x 10, 6kg x 15

Single leg back extension - BWx12 each side, nonstop. Tough!

Lat Machine Situps - 25lb plate on chest x 8 with 3sec ISO at the bottom of each rep

Reverse Hypers - BWx12


ISO Stretches - EQI

Pec/subscap stretched ISO hold - 6kg dumbell x 1min

Lat stretched ISO hold on chin bar - leg supported x 1min

 

[800man]

gives you a bit of perspective

lol. my goals probably aint too far from yours, i've just made bodyweight a priority first rather than the other way round. Elite 800m runners are capable of running 10.6-7 so thats something im definitely shooting for, a big snatch (1.25xbw) clean (1.5xbw) deadlift (3xbw) are big goals for me, although if I drop to 77-79.5kg at 6'1 1/2 (which is my goal weight) i'll still never clean 300lbs!

Even though I prefer short sprints (as thats what im built for) theres too much flucuation in daily peformances when your at a high level & 0.05 means alot (as i learn with a 38" two foot vert, jumping going up & down weekly) its just too damn fustrating!

I have cleaned 107.5kg so jacking another 12.5kg & losing 3-5kg of bodyweight shouldnt be a problem within the next few months

1.5+ x bw clean here I come!

 

[d-dub]

nice numbers guys. it makes for interesting reading.

I had been concentrating on just trying to gain max strength at the moment, but i think i need to throw back in a speed day as surely that will help strength as well.

 

[coolcolj]

Upper body a bit achey, mostly in my shoulders. Posterior chain barely sore which is surprising! No drained feeling either.

weighed 93.3kg 205.26lbs straight out of bed in underwear

Started carb loading last night after training, thus the jump in bodyweight. Muscles filling out a bit, but I definitely have leaned up a bit since yesterday. With the volume of work I would hope so...
I can see faint outlines of my serratus and intercostal muscles for the first time this year. Probably at 15% Bodyfat now. Shoulders and traps starting to pop out a lot more now.

 

[coolcolj]

I personally don't like powercleaning heavy, it feels too slow. I'm a speed man, I like things to feel snappy!

D-Dub

speed will help strength that's for sure! Rate (speed) + duration (strain) = strength/power
I know Charlie Francis said it's not just the work in the weight room, but the track work, GPP and periodisation as well that helped Ben Johnson and his other athletes get as strong as they did. And the speed endurance work kept them smaller for their strength levels.
Everything that is done feeds back into the other, they stimulate the organism both in a musclar and nervous system sense.

And by speed I don't mean speedsquats or bench either, that sh*t is "slow"

 

[super_rice]

CCJ: Good job on the weight loss, I take it you must feel much snappier and faster - overall more athletic.

It looks as if you squat strength has suffered a bit am I right?

Also, what happened to the oly lifts? Haven't seen any of those in a while

 

[Anthrax Invasion]

CCJ, I have to ask - what's with the curls and triangle pushups? Is that vanity shining through, or is there some other purpose for the isolation stuff?