Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

I did, but you get used to the feeling quickly and feel heavy again
But I'm still ways off being lean so, that feeling will come back I'm sure when I get leaner

I haven't full squatted in a month since 3 weeks ago, so while the musclemass and power is there, the strain ability isn't. It will come back soon enough. Spent the time working on my speed, power and reactivity.
I did it on purpose so when I start squatting again I get newbie gains, plus it's not like you lose all your strength in the time off. The 20lb jumps each workout so far shows the newbie gains right there

And you know what? Even though my squat went down, the power output was still peaked for a while, and so I was able to jump and run faster in that time off. Just goes to show peak power and strain ability are separate motor abilities

I only do olys mostly for fun, and here and there when needed. There are usually better options for training specific qualities for my goals

 

[coolcolj]

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?

it's all about balance.

if you bench and don't work your biceps, chances are your elbows will soon start to hurt. Although not everyone gets that.
Don't ever want your triceps to overpower your biceps strength wise

biceps is a weak link in pullups and rows.

I need strong biceps for carrying around stuff

the pushups help deplete my muscles for the carb load, plus it helps my pressing muscles work capacity, works the scapulars for healthly shoulders and few other things

there is a reason for everything I do!

 

[coolcolj]

Achey feeling. Hammies are sore now, especially my right side.

weighed 94kg 206.8lbs straight out of bed in underwear

Bodyweight up again from a day long carb load, but not as high as before. And I finally don't look bloated and puffy, just full and tight, pretty dry.
Waist was 35.5inches this morning, lowest it's been after a carbup. It usually shoots up to 36 and over.
Took in cleaner carbs and kept the fat content much lower yesterday.
Even now my bodyweight with clothes has dropped down below what I weighed upon waking.
Lets see if my carbed up bodyweight will be under 94kg next week

Did some static stretching yesterday afternoon to loosen up.
Strength gains are starting to get noticable at my part time job.

Back to lower carbs today. Gonna get some much needed sleep, then go for a walk later on to help my CNS recover and drop some more water weight.

 

[Anthrax Invasion]

I would think if you row with an underhand grip, elbows at sides (gives the biceps optimal line of pull) you could negate isolated bicep work. This allows more weight to be used in the rows, as well as a long range of motion. To me, that seems optimal for any purpose. More muscles used, more ROM, more weight lifted = good.

Same goes for chinups. Underhand/supinated grip, shoulder-width or an inch or so less. Bam. Bicep work, along with all the benefits the exercise brings to the back.

 

[coolcolj]

if your wrists and forearms can handle the twisting/torque of doing rows like that...

chins tend to aggravate the forearms after a while too. especially if you do a lot of grip work

Those rows, like chins, it also recruits the subscap, which may not be a good thing if you have shoulder impingement problems from firing issues.
Also more internal rotation with chins vs pullups, and pullups train the scapulars to fire better for me.

Didn't Dorian Yates tear a bicep rowing like that...?
People tear/strain biceps doing deadlifts with alternate grip on the arm that has a curl grip...
That's why I prefer double overhand grip

there is no free lunch

 

[Anthrax Invasion]

there is no free lunch

That was great.

Yeah, he did tear a bicep like that. Still, you can also aggravate the RC by doing an overhand grip with pulling movements (rows & chins). I agree on the double-overhand, though. Double overhand, hooked grip for deadlifts. Works like a gem. I don't use a mixed, more 'cause of the torque placed on the spine by doing that. Even Siff points out a flaw in a mixed grip in Facts & Fallacies.

I have no shoulder impingement problems, so I see no need to worry about the subscap recruitment. Internal rotation is fine, too - I do accessory external rotation work for rotators.

I can see the forearms being aggravated from chins, same as heavy curls hurt them, but once you get to that point, then you can always switch to pullups. As long as it doesn't hurt - DO IT - right?

 

[coolcolj]

Feeling pretty tired/sleepy/groggy. Upperback still a bit achey. But legs feel much better, they don't have that heavy bloated feeling like last week.

weighed 93.5kg 205.7lbs straight out of bed in underwear

Lost a bit of water weight, but not as much as I wanted, but I am definitely leaner than last week. Upper body is way bigger though, pecs and shoulders just seem to stick out a lot more. Shoulders especially, very noticable in a t-shirt, looks a bit like shoulder pads

Had a 30min walk yesterday afternoon. Still on low carbs, the I'll carb up after BBall this afternoon, until I go to sleep.

 

[coolcolj]

Sunday 20th November - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - BBALL - Microcycle 5


Bodyweight at home - 206lbs in shorts and t-shirt
Workout time - 50mins
Workout rating - 8/10

Down a pound in bodyweight from last week. And I don't feel as bloated in my legs. Floating like a butterfly

First 20mins, went easy with general shoot around and dribbling. Then went all out the next 30mins. Definitely have changed my style of play, less inside banging and 2 legged power jumping. Moving smooth and water like off the dribble with finger rolls, scoops and layups etc, ala Dr. J
On that note my one legged jump has really improved, I do it without hesitation now when further out from the rim, even off fullspeed dribbles and fancy moves. I was dunking with it on the 8.5 feet netball rings attached to the back off the hoop, everythime I went past it. It's within 2-3 inches off my best 2 legged jump now

My 2 legged jump was better than last week, but it's still really inconsistant. The power and snap is there, because sometimes I jumped better than I ever have with the ball in my hands, and was banging that 8.5 feet rim with all kinds of trick dunks with a lot power. And other times I feel like a twit and get no height. So it's my technique that stinks.
Probbaly because I haven't played any games of any sort in awhile, where all the rebounding, which is my speciality would help a bunch.

Next week I'm gonna put more structure into my BBall session and get my form back. Start doing the good old rebounding tip in drill that I used to do a lot when I started BBall'ing. Made me a rebounding monster and gave me perfect 2 feet jumping. It's a bit like having the benefits of playing volleyball and part horizontal depth jumping
And keep working on my 1 legged jump, dunking the 8.5 feet netball ring with it works great for this

Shins were aching towards the end. Guess I haven't full recovered from the sprints a few days ago, so will have to tone them done this week.

 

[coolcolj]

I did my usual morning walk yesterday, but then decided to add another 25min session at night. In hindsight it was a bad idea, as my lower/inner shins started to ache after it. Most probbaly from the downhill sections, and now my posterior chain is sore and stiff. I feel pretty worn out too. I have to squat heavy today...

weighed 92.9kg 204.4lbs straight out of bed in underwear

ate some more carbs last night, so while my has bodyweight dropped, not as low as it normally would. Bad idea on that too, as my blood sugar crashed pretty low this morning when I woke up. My body just does not like some types of carbs.

Not a good start to the day, 2 wrongs don't make a right... I recharge msyelf ASAP!

 

[ChinkNasty]

Tuesday 15th November - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper + Lower Strength - Microcycle 5

Damn good session, stronger across the board! All this money I'm spending on protein powder is sure paying off, almost steroid like for now
Imagine if I could get a full deep 8+ hours sleep a night...
Why didn't I start eating more protein before?!

They say maximal strength is the base of the power pyramind. Well my pyramid sure got a whole lot bigger and at a lighter bodyweight too! Just need to get shredded and I'll be happy.
I've noticed a gain in muscle mass, and it's pretty obvious it's spilling over into everything I'm doing

Bodyweight at gym - 208lbs
Workout time - 1 hour 30mins
Workout rating - 9/10

General warmup -
1) dynamic swings etc
2) back extension BWx6 + 6 twisting to each alternate side
3) reverse hypers - BWx10
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 1min
6) adductor/hammie stretch into back tumbells - makes me feel alive
7) usual bar complex with 30lbs - blasting the barbell like nothing!

Rotating Sets between each lower body exercise

Resting 1 to 2 min on warmup sets and then 3.5 mins between each exercise

Full Oly Back Squats - in Oly Shoes - RAW

Warmups - explosive - BWx10, Bar x8, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2
Frontsquat - Barx5, 95x3, 135x3, 185x2
Wide stance fullsquats - Barx5, 95x3, 135x5, 185x2

Rotation 1) 315lbs x 4 (+20lbs -1 rep) --> Balbusting strain on last rep
Rotation 2) 315lbs x 3 --> felt easier...
Rotation 2) 315lbs x 2 --> wobbly

315lbs felt much lighter on the back than 295lbs did last week. Nice and solid form too. I kinda relaxed at the bottom of the 4th rep, and was lucky to get it back up. Funny the 2nd set felt easier, I was expecting to grind the 3rd rep.
3rd set felt wobbly walking out, so I ended it there. Need some ab work now, my erectors have been getting more work lately

Fronsquats feeling much easier and soild now. Wide stance squats no longer making the adductors ache.

clip - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlySquats315x4_x3_15Nov05.mpg


Snatch grip Deadlifts - in Oly Shoes - RAW - HookGrip

Warmups - Hang powersnatch - bar 3x3
snatchgrip dead - 133x3, 183x3, 213x1

explode up, lowered down RDL style, slight pause on the floor staying tight
Rotation 1) 213lbs x 6 (+20lbs)
Rotation 2) 213lbs x 6 --> did two highhang powersnatches before

Solid but not quite as snappy as last week, but I didn't dropoff in the 2nd set.
Had to reset my grip on the 4th rep of each set, slippery bar. Might stay here until I own this weight.
The hang powersntaches felt ace, very snappy and smooth. Much better than the last time I did em, and no shoulder impingement pain at the top!


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

Rotating Sets between each upper body exercise

Resting 1.5 min on warmup sets and then 2.5 mins between each exercise


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

Warmups - Bar x12 (last few reps drop/catch style)
explosive - 95lbs x 10, 135x8, 165x5, 195x2

controlled down, 3 sec ISO hold an inch above the chest , explode up
Rotation 1) 230lbs x 3 (+5lbs, +1rep) --> last rep mild strain
Rotation 2) 230lbs x 3 --> medium strain on last rep

LOL, 230lbs was too light! I should have used 235lbs. 225lbs was very hard last week. 230lbs felt like nothing holding it there in the ISO and I was able to power it up much faster than 225lbs last week. Might have been able to do 4 reps too, but I played it safe. 245lbs next week I think, I can almost smell a 315lb bench...

clip - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_16inchGripBench230x3_ISOPaused_15Nov05.mpg


Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - explosive - Bar+25lbs x10, 45lbs x8, +70x5, +90x2 with 2sec ISO at top

controlled, 3sec ISO hold at the top
Rotation 1) Bar + 125lbs x 4 (+10lbs) --> strain on last rep
Rotation 2) Bar + 125lbs x 4 --> very hard strain on last rep, bar falling down

Not as easy as last week, but the snatch grip deads probably added some fatigue, and I'm up 10lbs to boot. 3 plates next week!

Cooldown

bunch of easy 10sec static stretches for whole body

hey colin, I was just skimming over this workout and you mention that you can 'feel' a 315 bench in sight when you're only hititng 235 for a few sets of doubles...at what point would you say you can comfortably attack 315? (ie I can bench 225 for ~15x but I have never attemtped a 315 single)