Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Hmm not too drained or sore as I thought, aches in my upper back, VMO and some soreness in my posterior chain and calves.

weighed 91.3kg 200.86lbs straight out of bed in underwear
The carbs at dinner will have to go as it's pretty much killed my fat loss progress it seems...

back to that link again
http://members.nuvox.net/~on.jwclymer/bmi.html

I entered stats from when I was at my leanest - 155lbs 29.5 inches waist and it gave me around 7% which seems right. I was lean then but not ripped.
Faint outline of veins on my legs, very tight, and felt light as a feather. Man I was trim as hell back then

And from a couple years ago where I was 192lbs with 32.5inch waist it said I was 10-11% which is pretty spot as I could faintly see abs when standing relaxed.

 

[coolcolj]

Hammies and upper back sore as hell! No running today me thinks

weighed 91.8kg 201.96lbs straight out of bed in underwear

 

[coolcolj]

Still pretty sore! Not getting any naps lately, it's really starting to wear me down, feel damn tired.

weighed 92.2kg 202.84lbs straight out of bed in underwear
carbed up yesterday

 

[coolcolj]

Friday 17th March - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 - Energy Work - Microcycle 7

Still sore, but I had to run today.

Bodyweight in shorts and t-shirt - 203.9 lbs
Workout Rating - 7/10
Workout time - 35 mins all up for the stuff at the park

Warmup

warmup at home - 20sec ISO holds each - 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 4 - 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 on ball of feet + 3 point start into 40m acceleration runs to 70% speed - 1min rest

another set as above, but with 4 dropsquats + 2 easy vertical jumps


then rest 2 mins

Tempo Runs + Energy Work

56 metres @ 70-80% speed - from 3 point start
rest = walk back to start - 1min
3 runs - lowest 8.45secs - highest 8.87secs

310m run - ran one lap around the football field - 53.74 secs NEW PR!! -2.67secs

2.5 min rest

56 metres @ 70-80% speed - from 3 point start
rest = walk back to start - 1 min
3 runs ---> mid to high 8 secs . Hip height starting to drop on last run.

bunch of static stretches for whole body

---

Felt a bit stiff, and sore off course, but strong and with lots of power. Legs snapping up very high without really trying. Powerful leg/hip drive. No shin pain too, but tibs were a achey from toe curls a few days ago.
All the runs were much faster today, usually do the 56m runs in the low/mid 9 secs, but today well, I was well into the 8 secs. It's like my body wanted to run faster, without me trying so I just went with the flow - an extra kick in my system or something. Good bounce off the ground.
Starts felt sluggish as hell though, no grip I think.

That 310m run around the edge of footy field improved again! Almost a 3 sec improvement today, and I ran a longer route around the field due to the new markings they put back in. Plus I was heavier today comapred to last week. It's finally feeling pretty quick now. I was running this arround 1.5mins before. I hope I can get it down to 50 secs at least while I am above 200lbs.

Upper body arm drive power feels like its starting to lag my lower body. But I can't bench right now until I get my upper body mobility sorted, which has improved a lot. Another month or so I should be almost ready to get back into it I think. Left arm/shoulder still doesn't have the needed range of motion

 

[Anthrax Invasion]

What type of range of motion are you looking for? And why? I don't get why you're not benching yet.

 

[coolcolj]

What type of range of motion are you looking for? And why? I don't get why you're not benching yet.

see the active impingemnet test here

http://www.t-nation.com/findArticle...AC34AB7F1D5FF8B.hydra?article=05-183-training

my right shoulder passes with flying colours, touch my nose. And I no problem with in anything. My left side, I can't even get it past parallel, my body won't allow it. And it does have quite a bit of impingement pain in certain things, especially when I don't bench with a narrow grip and tucked shoulders style
I'm not going to ignore it until it becomes too late.
Just gonna take a while to get it sorted.

 

[coolcolj]

A bit tired and worn out feeling. Moderately sore feet, calves and posterior chain
core is a bit hammered too

weighed 92.2kg 202.84lbs straight out of bed in underwear

 

[coolcolj]

Tired. Need more sleep too. Plus I seem to have "sprained" my right ankle from getting sitting on my chair and then getting up to go to toilet...?! WTF
pretty sore, but not swollen, must have pulled something in there. This right ankle is giving me the sh*ts!

weighed 91.7kg 201.74lbs straight out of bed in underwear

 

[coolcolj]

Sunday 19th March - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Energy/Prehab/Movement Efficiency work - Microcycle 7

A bit tired, but the show must go on. Had a 40min nap before hand, which helped. Right ankle didn't bother my workout, didn't notice it.

Bodweight in shorts and t-shirt - 203.5lbs
Workout time - 35+ mins not including warmup stuff
Session rating - 7/10

Reach, Roll and Lift move for lats and internal rotors - 2x5 for each side - 3 sec hold on lift part

warmup - 2x20 sec ISO holds 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 2x15, pushups against chair BWx6, pushups on swissball x4
- various hop patterns in place in bare feet, 10 reactive squats,
- A few practise reps of each of the exercises

- worked up to max effort - 2x3 standing long jumps, and 2x3 vertical jumps
Jump a bit lower....


Done circuit style - 3 times through
10-20secs rest between each move - however long it takes me to get ready etc

1) 30secs of Burpees - 5 with a jump, rest done with a hop to one side and back, alternating sides each rep

2) 12 x 12lb MedBall 2 handed Throwdowns - star jump type hop each rep, throwing hard enough to bounce the medball to head height, 75% effort

3) 12 x 12lb MedBall 2 handed Chest Pass into floor - small star jump type hop , 75% effort

4) 20 Lunging Step ups on 2nd step - shins vertical - alternating sides

5) 10 Swissball Pushups full extension at the top

6) 30 x 12lb MedBall twists in situp position - touching the floor on each side of the body as fast as possible

7) Giant set - all with 1.25kg 2.75lb plates - slight hold at the bottom or top of each lift, deadstop
a) 15 External L-Rotations,
b) 12 x 45 degree bent over upwards Y raises - thumbs up
c) 12 x 45 degree bent over downward raises
d) 15 x supinating plate curls (continous)

8) 1.5mins rest

about 27 mins all up

static stretches for the whole body, including my external rotors
---------------

Average workout. vertical jump at the start is a bit down. Getting real good on the burpees and medball stuff, awesome smoothness, flow and timing.
Almost like breakdancing

- added the jumps back into the burpees, first 5 anyway. Workout is more effective with the jumps in there.
- 2 extra reps on medball throwdowns and now much faster repping...more huffing and puffing
- external rotations up 3 reps, 2 extra reps on the other raises
- added the supinating plate curls

 

[coolcolj]

Now that was some crazy sleep last night! I had a nice deep nap yesterday, which probbaly threw my sleep patterns, then didn't eat any carbs at dinner which usually makes me sleep very lightly. Woke up with hunger pains, aet a bowl of cereal+whey and then went back to sleep for a bit more. Well tried too, but lower back and hips were tensed up, so I foam rolled them a bit, and then fell asleep
Feel Ok after all that though. Posterior chain still a bit sore.

weighed 91kg 200.2lbs straight out of bed in underwear

DOH, oh so close to 200lbs! Feel nice and light. Walking down the stairs in the morning felt much easier, and no knee aches.