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Anthrax Invasion
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What's the reason for the pushups on the swiss ball?
Creation of an Explosive Mofo - My Training Journal :)
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Anthrax Invasion
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What is your VJ goal? What is it at now? How much do you think you'll need to increase your limit strength on squats to reach this goal? I know a lot of the equation is force development and the like, but obviously some limit strength plays a role. Do you plan to just keep getting stronger as much as possible, or not going to worry about it past a certain point?
coolcolj
New member
42-44inch standing
dunno, haven't measured, somewhere over 30inches. When I can hit my head on the raised ceiling at the gym I know I'm over 40inches - that's the most accurate way to measure it
My strength is pretty close to being enough, but a little more wouldn't hurt. As long as I don't need to specialise to increase the strength like a powerlifter or olylifter would or gain too much musclemass to gain it, then I'll take whatever I can get. Once you get over double bodyweight on the fullsquat, you reach a point of diminishing returns.
Since then the bodyweight is about 30-40% of your strength levels, speed, reactivity and force absorbtion become more important
I just need to get leaner and lighter. I gain about an inch for every 2+ lbs of fat I drop. I'm about 205lbs, and I'd like to get down to 180lbs or lower, whatever I get too when I have a 29-30inch waist and lean as hell. So do the sums
After that there is probbaly some gains from high intensity plyos and reactive work.
dunno, haven't measured, somewhere over 30inches. When I can hit my head on the raised ceiling at the gym I know I'm over 40inches - that's the most accurate way to measure it
My strength is pretty close to being enough, but a little more wouldn't hurt. As long as I don't need to specialise to increase the strength like a powerlifter or olylifter would or gain too much musclemass to gain it, then I'll take whatever I can get. Once you get over double bodyweight on the fullsquat, you reach a point of diminishing returns.
Since then the bodyweight is about 30-40% of your strength levels, speed, reactivity and force absorbtion become more important
I just need to get leaner and lighter. I gain about an inch for every 2+ lbs of fat I drop. I'm about 205lbs, and I'd like to get down to 180lbs or lower, whatever I get too when I have a 29-30inch waist and lean as hell. So do the sums
After that there is probbaly some gains from high intensity plyos and reactive work.
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Anthrax Invasion
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An inch for every 2 lbs., huh? How many lbs. of fat are you packing now? If you mean to get down from 205 to 180 with only fat loss, that'd be 12.5 inches on your VJ, according to your calculation. Then again, I'm sure you expect some muscle mass loss with that.
What do you plan to do once you reach a VJ of 42-44? And why is that your goal in particular?
Also, do you have any sprinting goals?
Finally, and it may seem odd and out of place since it never really seems to be your focus, but do you care for aesthetics at all (i.e., arm and chest size, v-taper, or anything to become "eye candy")?
What do you plan to do once you reach a VJ of 42-44? And why is that your goal in particular?
Also, do you have any sprinting goals?
Finally, and it may seem odd and out of place since it never really seems to be your focus, but do you care for aesthetics at all (i.e., arm and chest size, v-taper, or anything to become "eye candy")?
coolcolj
New member
Anthrax Invasion said:
That's what I have found with myself. Even some high jump coach mentioned 1cm for every pound. Providing it's all fat and you maintain your strength/power and reactivity. And speed usually goes up as you get leaner.
When I get lighter sometimes I may not see an increase, but once I switch over to power work and deload a bit it jumps up. When I dropped from 218lbs to 207lbs my standing VJ went up 5inches. I have always found a linear relationship, when it goes up it drops, when it goes down it increases. A few months back when I was low carbing, where I hit 205lb bodyweight at the gym, with just a drop in waterweight, down from 208lbs my jump went up 2inches! After I carb loaded back up and increased my weight, I lost those inches...
I'm packing a lot of fat! You'd be surprised how light someone gets when they get really lean, the body holds more fat than you think...
My natural bodyweight is 155lbs with around a 29-30inch waist, fairly lean, but not ripped. And I already had big legs back then, all genetics. The average natural person will not put more than 40lbs of muscle after decades of training and that's if they train for size. I haven't been training that long and I don't train specifically for size, so I doubt I have added more than 25lbs of muscle since then. And I want to get leaner than back then, so 180lbs isn't out of reach for me, while maintaining all my muscle mass.
So I can dunk with ease!
Pretty much my main goal when I started training, but I got sidetracked along the way..
That in itself will mean I have awesome power to weight ratio and I'll be freaking quick and fast.
Then I'll be able to run the 100m under 11secs easy, maybe down to the low 10s
I used to, but now I don't really focus on it. Since I have a small frame, small bones and small joints, and I have ok muscle shape and proportion. So any muscle I put on when I'm lean will make me look decent enough. You can't change muscle shape so I don't bother with it. I'm happy with the way I look
I might not look good when I pose, but I don't do that around other people
If your really lean and have some muscle mass and decent shape you will look good when standing relaxed or in motion. Especially compared to normal people! Even if they only see your face
I get self-conscious when I'm really bulky and stick out like sore thumb. People already notice and bug me as it is and I'm not even that big
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Much better sleep and I had some interesting dreams in the 2nd stint of sleep....
Lowest waking pulse in a while too at 52.
Feeling a bit lethargic and slightly achey all over. Yesterday my upperbody was feeling really loose and snappy. Probably from all that shadow boxing stuff and the fact I haven't benched in a while. I've been neglecting upper body mobility for awhile, about time I sorted it. Overhead reach and lat/shoulder ROM is improving.
weighed 92.4kg 203.28lbs straight out of bed in underwear
Quite a drop in bodyweight, even though my carbs weren't that low yesterday thanks to one meal of spaghetti, around 100+ grams. I actually ate more calories than what I was supposed to - me being paranoid, was worried about halting the fat loss, but the opposite happened! I guess nothing is perfect science in the the human body. Maybe my metabolism is starting to rev up...
And I wasn't able to drink as much ice cold water too, only 8-9 litres or so
20min walk yesterday, and it was pretty brisk, just felt powerful. Did 2 sets of 5 Reach, Roll and lift before and my usual ISO warmup. Then whole body stretch after. One thing I have noticed since I started doing the 20sec quarter squat ISO holds is that my VMO seems to be stronger and firing better. My knees don't complain anymore in the morning when I walk downstairs, cold and just out of bed. Better static-spring balance too I guess
coolcolj
New member
Tuesday 17th January - Cycle 3 Get Lean+Maintain Strength - Week 4 Day 2 - Upper + Lower Strength - Microcycle 6
Average workout, but I felt strong, and all that interval work has certainly boosted my work capacity and wind.
I'm a pretty tired boy right now...trashed hammies and calves!
Bodyweight at gym - 208lbs
Workout time - 1.5+ hours
Workout rating - 8/10
General warmup -
20sec ISO holds - quarter squat x 2, on toes x 2, on heels (toes pulled up) x 2, hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes, situp on swissball x 2
1) dynamic stretches and swings, rocking on side of ankle etc
2) reverse hypers - BWx12
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 40secs
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs
Rotating Sets between each exercise
Resting 3.5 mins between each exercise on work sets
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - explosive and divebombed the last few reps of each set up to 185lbs (except frontsquats more controlled down), then just controlled down and explode up on the heavier stuff
rest - 1min between earlier sets, 2-3mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x3, 285x2
Frontsquat - Bar x5, 95x3, 135x3
Wide stance fullsquats - Bar x5, 95x5, 135x5,
Controlled down, slight pause at bottom
Rotation 1) 315lbs x 2 (-1rep)
Rotation 2) 325lbs x 2 (+1rep) --> hard strain on 2nd rep
Rotation 3) first few controlled down, then divebombed and explode up - 235lbs x 12 (+10lbs +1rep)
explosive squats
Rotation 1) 275lbs x 2
Rotation 2) 285lbs x 2
Not sure if I'm stronger or not on squats, but I divebombed all the warmups like nothing, and I'm no weaker on the heavier stuff. And 235x12 has to be some kind of record for me! Bar speed was fast all the way through, divebombed without bouncing and I didn't even feel winded or faint like last week with 225x11 - had another 2 reps in me I think. Interval work obviously helping here
Clean/RDL Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - 154lbs x2, 198x2, 248x2, 288x1
semi-explosive up, lowered under control RDL style, then reset
Rotation 1) 318lbs x 2 (+13lbs)
Rotation 2) 308lbs x 2
Rotation 3) 308lbs x 1 (extra single)
Rotation 4) Hip back Stiffed Leg Deadlifts to knee level - normal grip - 248lbs x 10 (+5lbs)
increased in weight, and an extra single. Didn't feel it in my upperback like last week, just an overall wholebody tension.
Grip failed on the the SLDL, hard to hold these crappy curved bars!
Felt it more in my traps more than anything, but my hammies feel trashed right now, so they did something. And so are my calves, really damn sore! I think it maybe because I wear oly shoes which puts the weight on the toes because of the raised heel.
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1 min on warmup sets and then 2 mins between each exercise
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - Barx12, +45lbs x8, +90x4, 115x3, 125x1
controlled,
Rotation 1) 135lbs x 5 (+10lbs)
Rotation 2) 135lbs x 5 --> hard strain on last rep
Elbow on Knee L-Fyle Extenal Rotations
Warmups - 3kg x6, 15lbs x 5,
starting from bottom, controlled - 2mins rest between each side
Rotation 1) 20lbs x 7 (+1rep)
Rotation 2) 22lbs x 6
Average workout, but I felt strong, and all that interval work has certainly boosted my work capacity and wind.
I'm a pretty tired boy right now...trashed hammies and calves!
Bodyweight at gym - 208lbs
Workout time - 1.5+ hours
Workout rating - 8/10
General warmup -
20sec ISO holds - quarter squat x 2, on toes x 2, on heels (toes pulled up) x 2, hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes, situp on swissball x 2
1) dynamic stretches and swings, rocking on side of ankle etc
2) reverse hypers - BWx12
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) sitting in bottom of a narrow fullsquat for 40secs
6) adductor/hammie stretch into back tumbells x8
7) usual bar complex with 30lbs
Rotating Sets between each exercise
Resting 3.5 mins between each exercise on work sets
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - explosive and divebombed the last few reps of each set up to 185lbs (except frontsquats more controlled down), then just controlled down and explode up on the heavier stuff
rest - 1min between earlier sets, 2-3mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x3, 285x2
Frontsquat - Bar x5, 95x3, 135x3
Wide stance fullsquats - Bar x5, 95x5, 135x5,
Controlled down, slight pause at bottom
Rotation 1) 315lbs x 2 (-1rep)
Rotation 2) 325lbs x 2 (+1rep) --> hard strain on 2nd rep
Rotation 3) first few controlled down, then divebombed and explode up - 235lbs x 12 (+10lbs +1rep)
explosive squats
Rotation 1) 275lbs x 2
Rotation 2) 285lbs x 2
Not sure if I'm stronger or not on squats, but I divebombed all the warmups like nothing, and I'm no weaker on the heavier stuff. And 235x12 has to be some kind of record for me! Bar speed was fast all the way through, divebombed without bouncing and I didn't even feel winded or faint like last week with 225x11 - had another 2 reps in me I think. Interval work obviously helping here
Clean/RDL Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - 154lbs x2, 198x2, 248x2, 288x1
semi-explosive up, lowered under control RDL style, then reset
Rotation 1) 318lbs x 2 (+13lbs)
Rotation 2) 308lbs x 2
Rotation 3) 308lbs x 1 (extra single)
Rotation 4) Hip back Stiffed Leg Deadlifts to knee level - normal grip - 248lbs x 10 (+5lbs)
increased in weight, and an extra single. Didn't feel it in my upperback like last week, just an overall wholebody tension.
Grip failed on the the SLDL, hard to hold these crappy curved bars!
Felt it more in my traps more than anything, but my hammies feel trashed right now, so they did something. And so are my calves, really damn sore! I think it maybe because I wear oly shoes which puts the weight on the toes because of the raised heel.
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1 min on warmup sets and then 2 mins between each exercise
Chest Supported 45 degree T-Bar Rows - Overhand grip
warmups - Barx12, +45lbs x8, +90x4, 115x3, 125x1
controlled,
Rotation 1) 135lbs x 5 (+10lbs)
Rotation 2) 135lbs x 5 --> hard strain on last rep
Elbow on Knee L-Fyle Extenal Rotations
Warmups - 3kg x6, 15lbs x 5,
starting from bottom, controlled - 2mins rest between each side
Rotation 1) 20lbs x 7 (+1rep)
Rotation 2) 22lbs x 6
coolcolj
New member
Semi interrupted sleep. Don't feel as drained like I did last week. Whole body is slightly sore, yeap even my pecs. Hamstrings, especially right where it joins the glutes is pretty sore and they sure are getting big.
Even then my legs and hips feel, light, loose and sorta snappy. That's something I never had in the past a day after strength and high rep lower body work.
Posture is improving, my neck and shoulders don't roll forward as much anymore. Almost back to where they should be and left shoulder is much better on that active impingement test, and I can touch my nose with my right arm now.
weighed 92.3kg 203lbs straight out of bed in underwear
Down a smidge
2 sets of 5 Reach, Roll and lift
Then 20min walk if it dries up + whole body stretch after
Even then my legs and hips feel, light, loose and sorta snappy. That's something I never had in the past a day after strength and high rep lower body work.
Posture is improving, my neck and shoulders don't roll forward as much anymore. Almost back to where they should be and left shoulder is much better on that active impingement test, and I can touch my nose with my right arm now.
weighed 92.3kg 203lbs straight out of bed in underwear
Down a smidge
2 sets of 5 Reach, Roll and lift
Then 20min walk if it dries up + whole body stretch after
coolcolj
New member
took a quick pic of the hammies this morning - getting bigger!
http://www.members.optushome.com.au/coolcolj/Temp/CCJ_Legs@203lbs_18Jan05.JPG
http://www.members.optushome.com.au/coolcolj/Temp/CCJ_Legs@203lbs_18Jan05.JPG
coolcolj
New member
Crap sleep. Low waking pulse though. Feel like sh*t though. Need a nap bad...
Upper hammies are freaking sore as hell! I can barely squat down.
I wasn't able to do some walking yesterday as active recovery so that didn't help. All those fast eccentrics sure make you sore!
Upper back and traps a bit sore too. Not sure if I can run my intervals today, we will see, plus it's been raining on and off.
weighed 92.2kg 202.8lbs straight out of bed in underwear
Down a smidgen again. But I had to get up early, so it might have been even lower later on. Pretty pleased with my rate of fat loss, I am seeing differences everyday. Especially in my face, but it seems to be coming off my waist last though, still got a big spare tyre there...
Upper hammies are freaking sore as hell! I can barely squat down.
I wasn't able to do some walking yesterday as active recovery so that didn't help. All those fast eccentrics sure make you sore!
Upper back and traps a bit sore too. Not sure if I can run my intervals today, we will see, plus it's been raining on and off.
weighed 92.2kg 202.8lbs straight out of bed in underwear
Down a smidgen again. But I had to get up early, so it might have been even lower later on. Pretty pleased with my rate of fat loss, I am seeing differences everyday. Especially in my face, but it seems to be coming off my waist last though, still got a big spare tyre there...
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