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Anthrax Invasion
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Cobra hold? I'm guessing that's the same as the McKenzie/Cobra Pushup, just under a different guise. Those feel damn good on my back.
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Anthrax Invasion said:
not sure what that is, but this is what I did
http://web.mensfitness.com/images/mf/50/5943.jpg
» Squeeze your shoulder blades together as you lift your chest, shoulders, and arms—rotating your palms out so your thumbs point up—as high as possible. (Keep your feet and legs on the floor.)
strengthen postural muscular endurance
-----------------------
freaking dog woke me up! Feeling a bit worn out. Light aches all over
weighed 92.4kg 203.28lbs straight out of bed in underwear
Slightly up.
Also I came across a proper kg to pound convertor and it spat out 203.7lbs, a bit higher than my method
coolcolj
New member
Talk about the worse week of sleep ever! Neighbour were talking in their backyard from 9 to 2am in the morning!! 5 freaking hours, and it's so frigging loud late at night. Gonna try and grab some sleep today before training...
Other than that, starting to get that lighter, snappy feeling back. I don't feel so bulky anymore, and I even carbed up last night too.
weighed 92.4kg 203.28lbs straight out of bed in underwear
My bodyweight may not be down a whole lot so far, but I look really different. Kinda slim and slender
Other than that, starting to get that lighter, snappy feeling back. I don't feel so bulky anymore, and I even carbed up last night too.
weighed 92.4kg 203.28lbs straight out of bed in underwear
My bodyweight may not be down a whole lot so far, but I look really different. Kinda slim and slender
coolcolj
New member
Sunday 5th February - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 1 - Energy/Prehab/Movement Efficiency work - Microcycle 6
Pretty good session, felt a little easier than last week.
Workout time - 35 mins not including warmup stuff
Session rating - 9/10
Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part
warmup - 20sec ISO holds x2 each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
- dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut
- scapular pushups against chair - BW 2x10, pushups against chair BWx6, pushups on swissball x4
- various hop patterns in place in bare feet, 10 reactive squats, 5 easy vertical jumps.
- Then a few reps of each of the exercises
Done circuit style - 4 times through
10-20secs rest between each move - however long it takes me to get ready etc
1) 30secs of Burpees - jumping 24 inches - 75% effort, sticking the landing, about 10 reps.
2) 30secs of Shadow boxing - high intensity, concentrating on punch combos, but some footwork too and switching stances.
3) 10 x 12lb MedBall 2 handed Throwdowns - slight hop, throwing hard enough to bounce the medball to head height, 75% effort
4) 10 Swissball Pushups full extension at the top
5) 30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible
6) 2 minutes worth - 15 External L-Rotations, bent over 45 degree raises - 15 thumbs-up upwards, 15 out to side --> all with 1.25kg 2.75lb plates
slight hold at the bottom or top of each lift
7) rest 1min
about 30+ mins all up
then I did
- a few maximal vertical jumps
- 30 hops on/off a 4 inch step.
- 8 x 360 degree jumps, 4 each direction
static stretches for the whole body, including my external rotors
---------------
Pretty darn fast and powerful on the shadow boxing. I would not like to fight me
When I shift this workout to the gym, I'll start using a boxing bag for that.
Increased the loads on the raises from the 1lb collars last week. I was able to stay pretty strict for the first 3 sets. Last set was painful and heaved them a bit more, or rested between each rep. Huge lactic acid build up!
Did a few vertical jumps afterwards. Lacking pop and probably a bit rusty form wise, but they were a little higher than a couple of months ago even though I was tired, and felt strangely easy and floaty. Armswing is much easier thanks to better flexibility in my shoulders/lats. Hardly any leg bend when landing. Whereas on the Burpees I'm deliberately landing lower.
360 degree jumps were fun
Clockwise is perfect. Spinning the other way is a little short and I land off balance.
Pretty good session, felt a little easier than last week.
Workout time - 35 mins not including warmup stuff
Session rating - 9/10
Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part
warmup - 20sec ISO holds x2 each - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes.
- dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut
- scapular pushups against chair - BW 2x10, pushups against chair BWx6, pushups on swissball x4
- various hop patterns in place in bare feet, 10 reactive squats, 5 easy vertical jumps.
- Then a few reps of each of the exercises
Done circuit style - 4 times through
10-20secs rest between each move - however long it takes me to get ready etc
1) 30secs of Burpees - jumping 24 inches - 75% effort, sticking the landing, about 10 reps.
2) 30secs of Shadow boxing - high intensity, concentrating on punch combos, but some footwork too and switching stances.
3) 10 x 12lb MedBall 2 handed Throwdowns - slight hop, throwing hard enough to bounce the medball to head height, 75% effort
4) 10 Swissball Pushups full extension at the top
5) 30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible
6) 2 minutes worth - 15 External L-Rotations, bent over 45 degree raises - 15 thumbs-up upwards, 15 out to side --> all with 1.25kg 2.75lb plates
slight hold at the bottom or top of each lift
7) rest 1min
about 30+ mins all up
then I did
- a few maximal vertical jumps
- 30 hops on/off a 4 inch step.
- 8 x 360 degree jumps, 4 each direction
static stretches for the whole body, including my external rotors
---------------
Pretty darn fast and powerful on the shadow boxing. I would not like to fight me
When I shift this workout to the gym, I'll start using a boxing bag for that.
Increased the loads on the raises from the 1lb collars last week. I was able to stay pretty strict for the first 3 sets. Last set was painful and heaved them a bit more, or rested between each rep. Huge lactic acid build up!
Did a few vertical jumps afterwards. Lacking pop and probably a bit rusty form wise, but they were a little higher than a couple of months ago even though I was tired, and felt strangely easy and floaty. Armswing is much easier thanks to better flexibility in my shoulders/lats. Hardly any leg bend when landing. Whereas on the Burpees I'm deliberately landing lower.
360 degree jumps were fun
Clockwise is perfect. Spinning the other way is a little short and I land off balance.
coolcolj
New member
apart from the fact I forgot to turn off my alarm which woke me up at 4am, I had a pretty nice sleep. Very deep, lots of dreams and enough of it.
Carb loaded yesterday so that is probbaly why.
Not really all that sore at all, posterior chain and upper back aches.
weighed 92.6kg 203.7lbs straight out of bed in underwear
Not much gain in weight for a carb heavy day yesterday. I am holding a lot of water under the skin and in the muscles too. Slowly leaning up, and gaining some muscle too.
10min walk today and light stretching after.
Carb loaded yesterday so that is probbaly why.
Not really all that sore at all, posterior chain and upper back aches.
weighed 92.6kg 203.7lbs straight out of bed in underwear
Not much gain in weight for a carb heavy day yesterday. I am holding a lot of water under the skin and in the muscles too. Slowly leaning up, and gaining some muscle too.
10min walk today and light stretching after.
coolcolj
New member
Sleep quality is improving. Damn lowest waking pulse ever at 50!
Yet I felt a bit crappy and my posterior chain and side of my lower legs are a bit trashed up. I guess the jumps I did after the main workout on Sunday may have done a number on me. It may not seem much, but it doesn't take a lot to push me over the edge sometimes...
weighed 91.8kg 201.96lbs straight out of bed in underwear
Woo, finally under 202lbs, but only just
Muscle carb bloat is gone, but I'm still holding quite a bit of water. Lightest bodyweight in the last 2 years. Still so much fat to drop though...
Yet I felt a bit crappy and my posterior chain and side of my lower legs are a bit trashed up. I guess the jumps I did after the main workout on Sunday may have done a number on me. It may not seem much, but it doesn't take a lot to push me over the edge sometimes...
weighed 91.8kg 201.96lbs straight out of bed in underwear
Woo, finally under 202lbs, but only just
Muscle carb bloat is gone, but I'm still holding quite a bit of water. Lightest bodyweight in the last 2 years. Still so much fat to drop though...
coolcolj
New member
Tuesday 7th February - Cycle 3 Get Lean+Maintain Strength - Week 7 Day 2 - Upper + Lower Strength DELOAD - Microcycle 6
Workout was productive, but I felt a like crap. While I didn't feel weak, the weights didn't feel all that "light" or snappy either like they normally do when warming up on squats and deads etc
Sleep needs to get better, and the 25g drop in protein from one serve of whey a day I cutout last week is probbaly not helping either, so I need to add that back. The extra 125 cals is worth it.
On the plus side my bodyweight at gym is lower again, looked much slimmer at the gym today. And my fitness is another level thanks to all those intervals I do on Thursday and Sunday. The 3.5 min rest today felt like an enternity and those clean complexes were a breeze. They used to gas me out.
Bodyweight at gym - 206lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
Rotating Sets between each exercise
Resting 3.5 mins between each exercise on work sets
Clean/RDL Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - Powerclean + MidThigh hang Powerclean + HighHang SquatClean - Bar, 88lbs, 108lbs, 138lbs, 155lbs
done the same way as the worksets - 205lbs x1, 255x1, 293x1,
Pulled up an inch, 3 sec ISO hold, pulled up, lower down to knee level RDL style, then 3 sec ISO hold
Rotation 1) 323lbs x 1 (+18lbs)
Rotation 2) 343lbs x 1 (+18lbs)
Rotation 3) 363lbs x 1 (+18lbs)
Pretty hard and heavy on the last 2 sets. Upper back was not as straight as I would have liked, judging from the video, but it felt straight - strange. And my shins were not angled back too much on the 2nd hold. More SLDL than RDL like.
Powerclean complex in the warmups felt much better. I think I finally did em closer to the proper way than I've ever done before. While I didn't curl my wrists back at the start from the floor. I kept my arms loose and focused on powering my heels into the floor and slightly dragging the bar into my thighs a bit. Rather than pulling the bar up, which tends to half muscle the weight up. My arms looked to have stayed more relaxed and straighter in at the top, and my traps popped more too. It felt a lot smoother and easier. The cleandead ISO holds look to have ingrained the proper positions into my CNS
I don't seem to have as much rebound on the squatcleans though, but I'm way stronger off the bottom thanks to the paused squats. Stance felt a lot narrower than before though, bit more solid feeling.
Really sh*tty bar though, slippery, curved and doesn't spin too well!
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - semi explosive
rest - 1min between earlier sets, 2mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x1
Frontsquat - Bar x5
Controlled
Rotation 1) 315lbs x 2
Rotation 2) 315lbs x 2
Rotation 3) 315lbs x 2
felt like crap today and form was not that great. Up from sets of 295x3 last week.
---
clip of the 1st and 3rd squat worksets, 155lb powerclean complex set and last 2 sets of cleandeads
right click on link and save first to avoid errors
http://www.members.optushome.com.au...ead343_363ISOComplex_PowerClean155_7Feb06.mpg
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1 min on warmup sets and then 2 mins between each exercise
Powerack Pullups - Thumbless overhand grip
warmups - BW 2x2
explosive
Rotation 1) BW x 5
Elbow on Knee L-Fyle External Rotations
Warmups - 4kg x8, 15lbs x 6, 20x2
starting from bottom, controlled - 2mins rest between each side
Rotation 1) 22lbs x 11 (+7 reps)
Woah! way stronger!! 30x8 not to far off now, but its a big jump % wise.
The stuff I do Sunday may only weigh 2.75lbs, have short rest, and lots of burn, but they sure make my cuff stronger
Workout was productive, but I felt a like crap. While I didn't feel weak, the weights didn't feel all that "light" or snappy either like they normally do when warming up on squats and deads etc
Sleep needs to get better, and the 25g drop in protein from one serve of whey a day I cutout last week is probbaly not helping either, so I need to add that back. The extra 125 cals is worth it.
On the plus side my bodyweight at gym is lower again, looked much slimmer at the gym today. And my fitness is another level thanks to all those intervals I do on Thursday and Sunday. The 3.5 min rest today felt like an enternity and those clean complexes were a breeze. They used to gas me out.
Bodyweight at gym - 206lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow fullsquat at bottom on toes
1) dynamic stretches and swings, rocking on side of ankle etc
2) reverse hypers - BWx10
3) back extension BWx6 + 6 twisting to each alternate side
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
Rotating Sets between each exercise
Resting 3.5 mins between each exercise on work sets
Clean/RDL Deadlifts - in Oly Shoes - RAW - HookGrip
Warmups - Powerclean + MidThigh hang Powerclean + HighHang SquatClean - Bar, 88lbs, 108lbs, 138lbs, 155lbs
done the same way as the worksets - 205lbs x1, 255x1, 293x1,
Pulled up an inch, 3 sec ISO hold, pulled up, lower down to knee level RDL style, then 3 sec ISO hold
Rotation 1) 323lbs x 1 (+18lbs)
Rotation 2) 343lbs x 1 (+18lbs)
Rotation 3) 363lbs x 1 (+18lbs)
Pretty hard and heavy on the last 2 sets. Upper back was not as straight as I would have liked, judging from the video, but it felt straight - strange. And my shins were not angled back too much on the 2nd hold. More SLDL than RDL like.
Powerclean complex in the warmups felt much better. I think I finally did em closer to the proper way than I've ever done before. While I didn't curl my wrists back at the start from the floor. I kept my arms loose and focused on powering my heels into the floor and slightly dragging the bar into my thighs a bit. Rather than pulling the bar up, which tends to half muscle the weight up. My arms looked to have stayed more relaxed and straighter in at the top, and my traps popped more too. It felt a lot smoother and easier. The cleandead ISO holds look to have ingrained the proper positions into my CNS
I don't seem to have as much rebound on the squatcleans though, but I'm way stronger off the bottom thanks to the paused squats. Stance felt a lot narrower than before though, bit more solid feeling.
Really sh*tty bar though, slippery, curved and doesn't spin too well!
Full Oly Back Squats - in Oly Shoes - RAW
Warmups - semi explosive
rest - 1min between earlier sets, 2mins between later sets
BWx8, Bar x5, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x1
Frontsquat - Bar x5
Controlled
Rotation 1) 315lbs x 2
Rotation 2) 315lbs x 2
Rotation 3) 315lbs x 2
felt like crap today and form was not that great. Up from sets of 295x3 last week.
---
clip of the 1st and 3rd squat worksets, 155lb powerclean complex set and last 2 sets of cleandeads
right click on link and save first to avoid errors
http://www.members.optushome.com.au...ead343_363ISOComplex_PowerClean155_7Feb06.mpg
-------------------------------------------------------------------------
Rotating Sets between each upper body exercise
Resting 1 min on warmup sets and then 2 mins between each exercise
Powerack Pullups - Thumbless overhand grip
warmups - BW 2x2
explosive
Rotation 1) BW x 5
Elbow on Knee L-Fyle External Rotations
Warmups - 4kg x8, 15lbs x 6, 20x2
starting from bottom, controlled - 2mins rest between each side
Rotation 1) 22lbs x 11 (+7 reps)
Woah! way stronger!! 30x8 not to far off now, but its a big jump % wise.
The stuff I do Sunday may only weigh 2.75lbs, have short rest, and lots of burn, but they sure make my cuff stronger
coolcolj
New member
LOL, I feel better today, after a heavy workout than I did yesterday! Damn low waking ulse of 53 as well, lowest after a heavy workout. Zero drained feeling as well.
weighed 91.9kg 202.18lbs straight out of bed in underwear
Not bad at all, lots of carbs last night and minimal gain in bodyweight. Also just under 203lbs right now in shorts and t-shirt, 4lb drop so far.
2x5 reach, roll and lift
10min walk today and light stretching after.
I also did a new stretch of my lats/serratus area yesterday in the gym - you sorta lean forward under the bars of a long dip unit, hold the bars and bend the arms like in the stretched position of a overhead tricep extension and then let the bodyweight do the work. I guess it has the same effect as pullover.
Shoulder ROM is improving, I can put my hands together in a prayer position behind my back now, faicng downwards, not quite able to do it upwards yet
weighed 91.9kg 202.18lbs straight out of bed in underwear
Not bad at all, lots of carbs last night and minimal gain in bodyweight. Also just under 203lbs right now in shorts and t-shirt, 4lb drop so far.
2x5 reach, roll and lift
10min walk today and light stretching after.
I also did a new stretch of my lats/serratus area yesterday in the gym - you sorta lean forward under the bars of a long dip unit, hold the bars and bend the arms like in the stretched position of a overhead tricep extension and then let the bodyweight do the work. I guess it has the same effect as pullover.
Shoulder ROM is improving, I can put my hands together in a prayer position behind my back now, faicng downwards, not quite able to do it upwards yet
coolcolj
New member
Feel a bit crappy, it's like I always get a delayed effect from heavy weights. Feel great the day after, CNS is stimulated if the volume is fairly low, but then crash bad the next day....
Posterior chain and mid section a bit achey. Spinal erectors have blown up.
weighed 92.1kg 202.62lbs straight out of bed in underwear
Bloated
Posterior chain and mid section a bit achey. Spinal erectors have blown up.
weighed 92.1kg 202.62lbs straight out of bed in underwear
Bloated
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