Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Much better sleep last night. Waking pulse was a bit high because I was jolted awake by the alarm.... Need to get into bed earlier so I can wake up naturally...
Feel ok, but still sore in my legs and posterior chain, upper body not to bad.
VMO and spinal erectors are blowing up pretty fast, traps a bit too. Actually legs in general have gotten a lot bigger. They are already pretty big, so I need to keep the size gain down. May have to drop the rep count down a bit on squats so the set times drop to the 15 secs area, about 4 reps. 5 reps push me up to 20secs. Who knows if that will make any difference
Size gains will probbaly slow down sooner or later anyway.

weighed 93.4kg 205.5lbs straight out of bed in underwear

bodyweight has been creeping up, off course I've regained some musclemass I lost when I dropped the calories too low a month back. I do look like I'm also slowly leaning up as well

 

[coolcolj]

Thursday 15th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 3 Tempo Sprints/Energy Work - Microcycle 8

Did not feel to good today, still too sore and tight from the last workout. I need more rest before I run, maybe I should move this session to Friday next week. Especially since I won't have to work on Sunday morning anymore.
Hammies and lower legs ahve to recover by Sunday though for BBall.

Workout Rating - 6/10
Workout time - 30+ mins

Warmup

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.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch.

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1 mins rest

3 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 4 x 360 pivots

2 x 56m accleration runs to 70% speed - 1mins rest

then rest 3mins

Tempo Runs + Energy Work

100 metres @ 70% speed - from a rocking standing start

rest = walk back to start - 1min 30 to 45secs

6 runs - all 18+ sec area

Ran these slightly faster than last week time wise. Felt hard, and lower back was tightening up. My foot arches with cramping up too, they always do when it's cold
Too sore and tight from the last workout. 6 was the most I could manage today and I didn't want to jack up my nervous system like last week with the 10 runs. At least my shins didn't ache.

 

[coolcolj]

Thursday 15th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 2 PM - Upper 2 Prehab_Rehab - Microcycle 8

Did this an hour after the runs above, I pretty much just went home, ate some almonds and drank a Whey+vitamin C drink and headed off to the gym.
Wasn't feeling it, just went through the motions. Probably due to bad timing with meals, and not much time off after the runs earlier.
2 a days ain't too good, both sessions tend to suffer or get compromised...

Flipped order of exercises around, did push exercises first up today.
Gonna back off next week and do 2 sub-max worksets
Also just realised with that face down subscap exercise I did at the end - you work both the subscap and the rear delt isometrically

Bodyweight at gym - 210lbs in winter clothing
Workout time - 1 hour 20mins
Workout rating - 6/10

General warmup -

1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15


Rotating Sets between each exercise

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

All the exercises were stopped when the burn started to get high, form deviated and I started to strain excessively


16inch grip standing Military Press - pushed behind the head at the top

Warmups - Bar x 8, 65lbs x 5, 95lbs x 5

controlled
Rotation 1) 115lbs x 12 (+1rep)

felt heavy


Shoulder width Pullups

warmups - pulldown 35kg x 10, 50kg x5, pullup BWx2

chin well over bar, controlled down, paused
Rotation 1) BW x 10 (-2 reps)

Hmm 2 less than last week, could be the flipped order. I did em first last week. Also whenever I start to overdo things, chins/pullups tend to get hit first....


Dumbbell Bench - arms/elbows by side - neutral grip

warmups - 25lbs x10, 40x5, 50x5

controlled and slight pause, shoulders pushed off bench at top
Rotation 1) 75lbs x 10

70s were missing so had to jump to the 75s. Starting to feel hard and heavy now. No shoulder pain which is good, and I killed 2 birds with one stone, pump in my pressing muscles and now that the weight is heavy enough, in my upper back/scaps as well with the little extension at the top.


Steep angle dumbbell Rows to ribcage - pulling with mid/low traps and delts

warmups - 25lbs x10, 40x5, 50x5

controlled
Rotation 1) 65lbs x 13 (+1 rep)

Weight feels a bit too heavy.


Dumbbell Curls

warmups - 5kg x 10, 25lbs x 5, 35x5

controlled and strict
Rotation 1) 45lbs x 8 (+2 reps)


-----------------------

Cooldown - Restorative - ISO stretches

single arm Face Pulls - 30lbs x 6, 50lbs x 25 each side
Low pulley External rotation - 10lbs x 20 each side

Face down one armed subscap rotation with hold at top - 3kg x 15
Pushup/Dip stretched ISO hold - knee supported x 1 min
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs

Shoulder dislocates with wooden staff

static stretches for upper body/cuffs and some lower body.
Did a new lat stretch when you hold a chin bar one arnmed, with feet on the floor and lean to one side and pull horizontally - stretches the lats, serratus, obliques and everything on the side of the body real good. Should help my tight lats and get my hook shot feeling loose at BBall and shoulder heatlth too.

 

[coolcolj]

Meh, woke up early. These consistantly high waking pulse of 60-64 are worrying me a bit!
legs feel ok, upper body, especially my back is pretty sore

weighed 93.2kg 205lbs straight out of bed in underwear

Doh I'm just about back to my weight 2 months ago....well I have gained a ton of muscle mass, the strength gains show that. I just don't seem to be one of those people that can stay at one size and get strong

 

[coolcolj]

heartrate stuff

http://www.pponline.co.uk/encyc/0410.htm

 

[Anthrax Invasion]

Meh, woke up early. These consistantly high waking pulse of 60-64 are worrying me a bit!
legs feel ok, upper body, especially my back is pretty sore

weighed 93.2kg 205lbs straight out of bed in underwear

Doh I'm just about back to my weight 2 months ago....well I have gained a ton of muscle mass, the strength gains show that. I just don't seem to be one of those people that can stay at one size and get strong

You have teh sugarz.

 

[coolcolj]

BTW here is a pic of that guy with the 44 inch standing VJ

http://www.members.optushome.com.au/coolcolj/Photos/avatar5250_1.gif
pretty damn lean for someone that strong. he's on the Zone diet, was around 220lbs before and dropped down to 200'ish with the change in eating

I too would like to be that lean one day....

 

[coolcolj]

Not beat up, but I am starting to feel worn down in a way. Haven't been able to sleep in at all this week or get much naps.
Upper body still sore, but legs are starting to freshen up.
Spinal erectors feel overtrained, been achey everyday so far

weighed 93.3kg 205.26lbs straight out of bed in underwear
Carbing up a bit today. Although carbs haven't been that low this week

 

[coolcolj]

Crap sleep, but waking pulse is down to 58 now.
Upper body a bit achey, spinal erectors still sore, but legs feel good for BBall today

weighed 93.2kg 205lbs straight out of bed in underwear
Looks like my bodyweight has stablised now.

 

[coolcolj]

Sunday 18th June - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 1 - BBALL - Microcycle 8

Went to the usual outdoor BBall court. Alot warmer this week, maybe too warm as I got all hot and stuffy in my track pants

Bodyweight - 207lbs in winter clothing
Workout time - 43mins
Workout rating - 7/10

I felt quite explosive and pulled off some sweet moves. But definitely not as good as last week. Pretty agile though. Kinda sh*tty, just need more sleep.
Heavier too.

Same setup as last week. Shins started to hurt towards the end. And on a few landings my right set of spinal erectors started to ache as well.
Landings didn't feel as good as last week, quite deep today.
Also I hate these BBall shoes I wear, they feel heavy, clunky and hot. Might try some regular low cut sneakers next time.

Just from some jumps towards the end - Standing vertical jump looks to be up a bit and running one leg jump is up an inch or so, so now an inch lower than my standing VJ. Probably due to better technique as it felt smoother.
All the other type of jumps more or less the same from what I could tell.
Almost back up to where they were when I was 200lbs at BBall, but I do feel the extra weight. Need to get it back down.