Creation of an Explosive Mofo - My Training Journal :)

[Anthrax Invasion]

Wow, loaded answer. Thanks a bunch.

What would you recommend for quickness and agility?

I still wanna run a good 40 time, just for bragging rights.

My hops are above their international, I believe. No worries there.

 

[coolcolj]

What an awesome, detailed journal, man. Nice job. I like how you cover all the bases, subjective and objective.

Any tips on what to do when your ankles start getting achey from running, walking, and weights? Sometimes I wake up and want to do some cardio but my ankles are just very achey and tired. The rest of my joints feel fine usually. Just curious.

Good luck on the waist size, bro.

thanks

You probbaly juste need to rest up. My ankles get achey too when I do a lot of moving about in a week, but goes away when I back off. But tolerance gets better each time I come back

 

[coolcolj]

Wow, loaded answer. Thanks a bunch.

What would you recommend for quickness and agility?

I still wanna run a good 40 time, just for bragging rights.

My hops are above their international, I believe. No worries there.

being strong helps, then short ground contact type plyos - hops on/off a low step and such

and just practise. I think playing halfcourt BBall is good for that type of quickness, IMO

 

[Anthrax Invasion]

Stop advertising your damn sport.

Hops sounds about right. I'm guessing footwork drills, or thinks like the dot drill would work too. And stuff that has you sprawling and recovering quick.

Ahh, nice and easy stuff.

 

[coolcolj]

Feeling somewhat crappy. Legs and hips a bit achey/tensed , and hammies and upperback/traps still sore. Will still go ahead with today's lower body power workout..hope it goes ok...

weighed 89.6kg 197.12lbs straight out of bed in underwear

 

[coolcolj]

Thursday 20th April - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 2 - Lower Power - Microcycle 7

Productive workout, but not as good as I would have liked. I did feel more explosive than last week, but still lacking that snap. Vertical Jump is back up to where my highest was at th gym, but I expected a bit more. I'll just have to be patient as my body starts to peak out, but this diet probbaly won't help.

At least I had no shin splinty pain today! And my jumps were still as high and as explosive after I finished the workout as it was at the start!!

Bodyweight at gym - 201.5lbs
Workout time - 1.5 hours
Workout rating - 8/10

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 x8
6) usual bar complex with 30lbs
7) various hops

8) worked up to a few sets max effort vertical jumps - Back to my current best. Then did 1-2 jumps on each round of the warmups for the exercises below

Rotating Sets between each exercise

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

Explosive Full Squats - high bar, medium stance - Oly Shoes - no Belt

warmups - Reactive squats - BWx8, BARx5, 95x3. Drops quat 135x3
Explosive Squats (fast down) - 185x3, 225x3, 255x2

Down fast, explode up
Rotation 1) Vertical Jump - head 3 inches above ceiling then - 275lbs x 2
Rotation 2) Vertical Jump - VJ same - 275lbs x 2
Rotation 3) Vertical Jump - VJ same - 275lbs x 2 ---> squat way slower

Vertical jumps done in sneakers andbthen swapped to olyshoes for ths quats staright after.
Squat slowed way down on the 3rd set, but VJ before was just as high...!
And I did a few more jumps afterwards and they were banging. Body must be holding back...


Cleans - Oly Shoes - HookGrip - no Belt

Warmups - Hang Powerclean Bar x 5 + 3 hang squatcleans
Powerclean + highhang squatclean 111lbs
Powerclean + 155lbs
Powerclean + highhang squatclean - 155lbs
Powerclean - 185lbs x 1, 205lbs x1

2 Bodyweight clean style rock bottom reactive squats before each
Rotation 1) PowerClean 225lbs x 1 - medium dip
Rotation 2) PowerClean 235lbs x 1 (+10lbs) --> bigger dip and just made it

Powercleans didn't feel that good this week, but was quite pleased with 235lb single, considering it's part of a tiring workout, I can't fullsquat much more than 345lbs now, and my form ain't the greatest in the world. All things considered that's a pretty high % of my fullsquat 68% Not much explosive strength deficit there! Maybe my form, which isn't pretty with arm bend and all, can't be all that bad at transfering power to the bar...I just need to get my squat back up where it used to be now....

Clip of 235lb powerclean - I noticed the bar drags my shorts on the way up so it's prety darn close, but I don't really feel it. Hips could be slightly higher at the start position as I keel slightly forward, but not too bad. That was right on the limit for me.

right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_PowerClean_235_20April06.mpg


Jumpsquats - in Sneakers

Rotation 1) 25lbs x 4
Rotation 2) 25lbs x 4
Rotation 3) 25lbs x 4

Every set was picture perfect and high. Head felt within 3 inches of the ceiling. Should have video'ed em. Some lady made a comment about being careful - I said if I hit anything that will make me very happy

 

[coolcolj]

Not great sleep, but I feel better than yesterday and hardly feel drained at all.
Somewhat achey all over, and pretty sore in my upperback and hamstrings, especially deep inside where it attaches to the glutes.

weighed 89.5kg 196.9lbs straight out of bed in underwear

Not much difference in weight in the morning, but right now I actually weigh the same after a few meals and in shorts and t-shirt, so raw bodyweight should be close to 196lbs. I can't believe I actually got my training/playing weight down to 197lbs without any energy work! Training has been pretty taxing though. Still got plenty of fat...
Anyway carbing up tonight and all day tommorrow.

12min walk today and some light active recovery work and easy stretching

 

[coolcolj]

Apart from the crap sleep, I'm feeling better. Will try and catch up on some sleep today. Waking pulse is back down again to 51. Upper hammies still moderately sore. Everything else is feeling ok.

weighed 89.6kg 197.12lbs straight out of bed in underwear

Spaghetti last night, and more carbs today all day
Shooting for around 3000 calories, 350-400g of carbs
If my bodyweight can stay under 199lbs after all that then I'll be pretty happy. Then next week I should be at 195lbs or under

 

[Anthrax Invasion]

Isn't it great when everything goes like clockwork and you can predict weight loss or gain pretty easily?

That's the good life.

 

[coolcolj]

Isn't it great when everything goes like clockwork and you can predict weight loss or gain pretty easily?

That's the good life.

I wouldn't know about that....I just get lucky sometimes


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Well at least I got a solid 7 hour sleep last night thanks to the carbs. They do make a difference there.
Feeling a bit worn out from my part-time job yesterday, and waking pulse jumped up as well to 55. Posterior chain quite sore, upper hammies still sore too from last workout. Upper body achey from work.
Groin area always seems to be sore. Will try stretching it more, since it's probably tight as I haven't done much flexibilty work there.

Gonna take a nap before I head off to the gym to freshen up.

weighed 90kg 198lbs straight out of bed in underwear

Bodyweight again didn't jump up that much from the carb up, just like last week. And down 1+lb as well. I didn't quite get to 3000 calories yesterday, more like 2500, 300-350g of carbs. Which is still a good 800-1000 more than my average intake right now....
Also noticed my insulin sensitivity has improved a lot.