Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Hey ColJ -

Have you checked out anything on the Crossfit.com website by chance? Lots of integrated lifting/stamina routines with an oly lifting base. I have tried some of their excercises (not their Workout of the Day - WOD) - did a couple sets of: Wall Ball [10# medicine ball push press thrown to 10' and caught, squat, throw] -> 15" vertical jumps on to a block -> turkish getups with 15# -> crunches x 20.

Beats the hell out of 'cardio'.

Anymore clips of your snatch or clean technique?

this is what you all circuit based interval work. Much more effective than cardio for getting lean and you kill several bird with one stone.
But I don't need crossfit to tell me what to do!

I haven't done any cleans and snatches in ages, and I'm the last person you would call up for technique

 

[Anthrax Invasion]

Some of the Crossfit stuff is moronic. I've seen some video of, what was it, 50 or 100 rep cleans? The form by the end had the girl catching the bar on her knees.

 

[coolcolj]

Some of the Crossfit stuff is moronic. I've seen some video of, what was it, 50 or 100 rep cleans? The form by the end had the girl catching the bar on her knees.

that's why I use exercises that don't require too much technique when you tire

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Feel a trashed and a bit worn out. Achey all over. Hamstrings, calves, abs and upper back pretty sore.

weighed 91.7kg 201.74lbs straight out of bed in underwear
My bodyweight dropped quite a bit later on during the day. I briefly hit 202lbs after a leak in clothes, sweet. Circuit intervals are very effective

10min walk planned today plus some easy stretching after. Man do I need some recovery fast

 

[coolcolj]

Late night. Feeling better though, semi-fresh.
Most of the major soreness is gone.

weighed 91.3kg 200.86lbs straight out of bed in underwear
Woot! Finally within striking distance of 200lbs.
Still can't believe how much more fat I'm carrying though. Definitely can loose another 20lbs and still not be ripped. Good to reach the halfway point though

 

[coolcolj]

Tuesday 7th March - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - POWER - Microcycle 7

Pretty average workout.
Jump was only a tiny bit up from last week, but I haven't fully recovered from Sunday's workout and with all the energy work I'm doing I don't expect much gains on it either.

WIll start to slide back into some strength work next week

Bodyweight at gym - 204.5lbs
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) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers - BWx8
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x10
6) usual bar complex with 30lbs
7) various hops

Rotating Sets between each exercise

Resting 1-2mins on warmups and 3 mins between each exercise on work sets

vertical Jumps

warmed up to maximal vertical jumps. Did jumps as well inbetween the warmups of the main exercises

Then did a one step jump and a standing jump 30secs before each set of the clean stuff. Didn't drop much after all that stuff

One thing that bothers me is my standing "no arm swing" jump is way lower than before. I used to be able to bang my head through the ceiling tile and get the middle of my forehead level with the ceiling, but right now I can barely get my head through it. Must be a technique issue, since my regular jumps are fine or if I take a step. Jumpsquats should help though.


Squats

Jumpsquats
Rotation 1) 25lbs x 7
Rotation 2) 25lbs x 7 --> low and all over the place!

looked somewhat slower and less snappy than before...probably why my standing "no arm swing" jump is crappy.


Rotation 3) Athletic fullsquats in Olyshoes - 2 mins rest - Explosive 135x4, 185x4, 225x3, 255x2, 285x2


Clean Stuff - in Sneakers - HookGrip - RAW

Warmups - CleanPull + 3 hang powercleans - Bar, 89lbs
Cleanpull - 119x1, 155x1, 175x2, 205x2, 225x1

HighPull + 2 HighHang powercleans
Rotation 1) 155lbs
Rotation 2) 155lbs ---> crap form on this set

CleanPulls - reset between each rep
Rotation 1) 243lbs x 2 - concentrics just under 1 sec
Rotation 2) 243lbs x 2 --> felt slower and lower

felt a bit faster than last week. Waveloading with the lighter powercleans helping a bit

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clip of the worksets

right click on link and save first to avoid errors
http://www.members.optushome.com.au...ghHangPowerClean155_CleanPull243_7March06.mpg

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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 - 5 sec hang, BW x2

explosive
Rotation 1) BW x 4
Rotation 2) BW x 4


Scapular Dips

Warmups - BWx12sec hold, BWx5

Rotation 1) BW x 15
Rotation 2) BW x 15


Elbow On Knee External Rotation

Warmups - 4kg x8

Rotation 1) 15lbs x 8
Rotation 2) 20lbs x 8 --> pretty hard

 

[coolcolj]

Feeling a bit tired, slight drained feeling.
Overall achey feeling, but not as sore as last week. Upperback/traps, and posterior chain mostly

weighed 91.2kg 200.65lbs straight out of bed in underwear
Down a smidge

2x5 reach, roll and lift
10min walk plus some light stretching after

 

[coolcolj]

Feeling a bit sleepy/tired. Forearms pretty sore from last training session, those cleanpulls. Posterior chain a bit achey, but legs and hips feel loose, and fairly snappy. Light feeling

weighed 91.4kg 201lbs straight out of bed in underwear
Carbed up and ate big last night, but minimal gain in weight. Only about 2000-2200 calories total though, so still around maintenance or just below it.

 

[coolcolj]

Thursday 9th March - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 3 - Energy Work - Microcycle 7

Moved this day back to Thursday where it belongs. Not that sore today unlike last week. I actually feel pretty light and snappy, despite being a little tired. But I took a small nap before running which helped.
Bodyweight down as well

Bodyweight in shorts and t-shirt - 202.5 lbs
Workout Rating - 8.5/10
Workout time - 35 mins all up

Warmup

warmup at home - 16mins - 20sec ISO holds - quarter squat, standing 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, various hops and run in place in bare feet at home.

Warmup at park -
Slow Jog - 50m x 3 - 1 mins rest, getting faster on each run

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
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then three 360 pivots runs

4 dropsquats (hammie to parallel) sitting back, focusing on activating the hammies + 3 point start into 40m acceleration runs to 70% speed - 1min rest

another set as above, but with 1 dropsquat + 3 easy vertical jumps

then rest 2 mins

Tempo Runs + Energy Work

56 metres @ 70% speed - from 3 point start
rest = walk back to start - 1min
3 runs - all in the high 9 secs

310m run - ran one lap around the football field - 56.41 secs NEW PR!! -3.06secs

2.5 min rest

78 metres @ 70% speed - from 3 point start
rest = walk back to start - 1.5 mins
3 runs ---> 14.68, messed up, 13.9 secs

bunch of static stretches for whole body

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Well the warmup hops and stuff at home felt so light, spring, bouncey and effortless! That just carried over into the running. Jump squats doing the biz I figure, and slightly lower bodyweight doesn't hurt too.

I felt good, but not that super good, so I was actually surprised how much faster I ran that 310m run around the football field, just under 5secs faster than last week and 3 secs faster than my current PR from a few weeks back!! It didn't even feel that fast, although I didn't struggle too much in that last 50m, considering how much faster I was.
Damn, power and ground reaction forces must be way up.....
When I get to a lean 180lbs, I will be blazing on this, under 40 secs no doubt

Was supposed to run 100m in the 3 runs after the 310m run, but accidentally stopped a bit short, the lines confused me a bit. So just did the rest of em at 78m....

very slight ache in my left shin....
I normally have a weights session in the gym a couple of hours after this running, but not this week. Just getting back into things for now

 

[coolcolj]

Definitely need a nap today, sleepy. Achey hamstrings and feet, ankle area.

weighed 91.2kg 200.64lbs straight out of bed in underwear
so far so good, hope to hit 200lbs on the dot at least by Monday

 

[Jim Ouini]

Congrats on your progress. I was looking for your post about ice cold water, and I saw your BW back in December was 215-220.

Now you're down to 200. Also you look a lot leaner in the last vid I downloaded.

It kinda crept up on me since you're so meticulous with your log...a 1/4 pound here, a 1/4 pound there. All of a sudden you're lighter than me