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Creation of an Explosive Mofo - My Training Journal :)

Feeling better, throat is OK. Feet/lower legs still kinda trashed up.
Upper body a bit beat up from my part time job. Not sure if I should train today, my heavy upper day, since I'm switching up to the deloading block this week with a different setup. I'll see..... or just go BBalling as planned for the next 3 weeks.

Work days will be changing soon at my part time job, so I'll get more rest on weekend which will be nice.

weighed 92.5kg 203.5lbs straight out of bed in underwear
 
no significant aches anywhere. legs and hips kinda tight though.
Raining today, so won't be doing much, just some stretching and scapular work

Decided not to train yesterday

weighed 91.4kg 201.1lbs straight out of bed in underwear
 
Hey CCJ, how do you feel on lower carbs? 'cause for the first half of the week on my diet I take in 66 grams, and I have a high activity level daily. Despite this, I feel GREAT. I mean, the 1,750 calories doesn't feel good, since my maintenance is 3,500 roughly, but the low carbs doesn't cause me any problems. This leads me to believe I'm carb intolerant or insulin sensitive.

How 'bout you?
 
Anthrax Invasion said:
Hey CCJ, how do you feel on lower carbs? 'cause for the first half of the week on my diet I take in 66 grams, and I have a high activity level daily. Despite this, I feel GREAT. I mean, the 1,750 calories doesn't feel good, since my maintenance is 3,500 roughly, but the low carbs doesn't cause me any problems. This leads me to believe I'm carb intolerant or insulin sensitive.

How 'bout you?
Click to expand...

I feel more alert due to lack of serotonin from starchy carbs. I do feel better overall - why wouldn't you? Your eating healthy and clean, lots of veges and meat, drinking lots of water too. Plus the food is more nutrient dense and more on the raw side - for veges anyway :)
And lower chemicals etc too

most people can't tolerate starchy carbs, most of it is man made and processed. You don't find that stuff in nature that's for sure ;)
 
coolcolj said:
I feel more alert due to lack of serotonin from starchy carbs. I do feel better overall - why wouldn't you? Your eating healthy and clean, lots of veges and meat, drinking lots of water too. Plus the food is more nutrient dense and more on the raw side - for veges anyway :)
And lower chemicals etc too

most people can't tolerate starchy carbs, most of it is man made and processed. You don't find that stuff in nature that's for sure ;)
Click to expand...

I suppose. Do you have a lack of sex drive on low carbs? 'cause UD2.0 does that to me the first 3.5 days, but I dunno if it's the low carbs or the severe caloric defecit (i.e., 50% maintenance).
 
Anthrax Invasion said:
I suppose. Do you have a lack of sex drive on low carbs? 'cause UD2.0 does that to me the first 3.5 days, but I dunno if it's the low carbs or the severe caloric defecit (i.e., 50% maintenance).
Click to expand...

No, but I don't go as low in carbs as you do, plus I'm used to it to....I went vege heavy a while ago :)

lack of sex drive is a sure sign of testosterone drop :p
Probbaly due to leptin levels plummeting - pretty big shock to teh system that kind of drop. You probably should have eased into it
 
Feeling Ok, waking pulse back down, but lower legs and feet still achey.
Looking forward to squatting today..just love it :)
Might put in the heavier chest supported rows and dip shrugs in today as well.

weighed 91.5kg 201.3lbs straight out of bed in underwear
 
Tuesday 6th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - Microcycle 8

Workout didn't go as well as I thought. Felt queezy like last week, not sure what's up with that. At least I've gotten stronger.

Bodyweight at gym - 208lbs in winter clothing
Workout time - 1.5+ hour
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 - BWx9
4) situp complex on swissball
5) adductor/hammie stretch into back tumbells x9
6) usual bar complex with 30lbs
7) various hops

Rotating Sets between each exercise

Resting 1-2mins on warmups

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

warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x5, 135x5, 185x5
Controlled down explode up in oly shoes - 225x5, 235x3, 295x2

Controlled down, driven up hard - 5 mins rest
1) 315lbs x 5 (+1 rep) --> last rep hard, close to failure
2) 315lbs x 3 --> very hard

Well I'm stronger even though I last squatted 9 days ago, and over-reached last week. But squats did not feel good today, and my form was not controlled and tight. Even though the 2nd set felt light on my back I dropped off real fast, big drop in work capacity!
Seem harder without doing the jumps at the start of the workout like in previous workouts, and the complexing em with cleanpulls and leg curls seem to give me more rest too and fire me up. I wasn't powering up the weights as fast. Sh*tty bar made it harder too, curved in so many angles, felt like a see-saw on my back, arms working hard to hold it steady :(

Anyway will stay here until I get my work capacity back up so I can nail at least 3 sets of 5. May take a while by the look of things, but when the deload kicks in, who knows I just may get 3x5 next week :)
Then up to 335lbs, and approaching PR territory. Would like to get to 435x5, which will give me enough strength to powerclean 325lbs and powersnatch 250lbs without much dip. While getting my bodyweight down to 190lbs or under which will be the tricky part....

clip of both sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat315x5_x3_6June06.mpg


Cleans

Warmups -
in sneakers Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs x 2 sets
in oly shoes - Powerclean + Hang Powerclean - 175lbs

just the warmups done between the sets of the squat warmups. I could tell my strength is up from the hang powerclean with 175lbs, comfortable and quick. I'm not good at em and a couple of months ago 155lbs was hard. Even with the crappy bar that doesn't spin well and is curved in various angles that makes it hard to hold... All sets were nice and crisp.

Rotating Sets between each exercise

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


Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - explosive - Bar x8, Bar+25lbs x5, +45 x5, +70 x5, +90 x3

explosive
Rotation 1) Bar + 115lbs x 5
Rotation 2) Bar + 115lbs x 5

couple of months ago this weight was hard and slow. Today it was strength speed work, blasted the weight up fast enough to rattle and smack the plates hard! Nice to get away from ISO holds at the top too, started dreading em....

Dip Shrugs

Warmups - lockout hold x 10sec + 4 reps, BW 2x5, +10lbs x5

slight hold at top
Rotation 1) BW+25lbs x 12
Rotation 2) BW+25lbs x 11

2nd set was a lot harder.

Lat Machine Situp

warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs 2x5, +25x3

Plate on chest, toes pressed into floor, Paused, explode up
Rotation 1) +25lbs x 6

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

static stretches for hip flexor/quad, glute, adductor, hammies, calves, back, shoudlers, pecs, upper traps/neck and some shoulder dislocates with a wooden staff
 
asdfzxcv said:
I am curious,what kind of strength do you think you will need to achieve your long term goals?
Click to expand...

44 inch standing vertical jump and blazing speed?
get lean and probbaly a 2.5 times bodyweight fullsquat at least
I convert strength to power pretty well, so getting the strength is the hard part, while keeping my weight down. The standing vertical jump is more dependant on strength to weight ratios too.
So if I stay at 200lbs, I need a 500lb fullsquat :chomp:

I've never eaten enough protein before, and now that I am getting more in, and despite trying to lean up, the strength gains are finally coming along nicely.
More sleep would help too...
 
Damn I didnt realise you were going for a 44inch vertical,thats just insane in a good way lol.I didnt think there were more then a handful of people capable of doing that,the best I have heard of are oly lifters with around 40-41inch verticals.I suppose they would get a few more inches if they focused solely on jumping,but they are not lacking for strength thats for sure:rolleyes: .
 
yeah they don't play volleyball or BBall enough and work on reactivity etc
they would probbaly jump another 3-4 inches higher if they did :)
The olylifters I've seen jump don't look relaxed and snappy, they are pretty strength dominant jumpers - obviously due to their training and sport
Throwers/Shotputters etc can jump too, and they do a lot of reactive work, and are as strong and explosive as the best olylifters, but most are too heavy and aren't the leanest guys around.

I want to dunk the bball with 2 hands standing under the ring, and at my height and reach I need 44inches to do that ;)


remeber this guy? He has a 44inch VJ...

coolcolj said:
stats -

5'9"
199-206lbs depending on what time of day.
standing vertical jump- 44"
squat raw and top of thigh to parallel 740
front squat 545
powerclean 380
jerk 365

Ring = 10 feet

standing jump
5feet9_44inch_StandingJump.JPG


running jump
5feet9_47+inch_RunningJump.JPG
Click to expand...

Quote:
seanjos, to answer your question i do train five days per week, sometimes a tempo run on sat. depending on what time of year it is. as for the vert, the biggest helper for me was the box squat. it took my vert and brought it to the next level. three years ago i measured 38.5, the next year 40.5 and now my 44 which was acutally last summer. it also added about 6 honest inches to my friends vert who trained with me last summer in a three month time period. the wide stance on the box squat really gets the hips involved.

Quote:
first off my squat and vert always went hand in hand. my workouts are a combo of cf, elitetrack workouts, westside barbell, a bunch of other sites and sources and my own ideas. check these out and if you want a good squat check out westside barbell.
as for box height it varies. parallel for me is about 16 inches, but i got the best results it seemed, as far as vert improvment, when i used an 18" box. the weight i was able to use was actually more than my squat.
my friend started the summer with a three quarter squat with about 350 at a bw of 190. he did what i did and he squatted 495 to close out the summer, with a full squat. as to what helped my friend acheive the increase, it was probably both the box squat and the squat as we used them in short three week cycles. we also used the dynamic box squat, later on in the week in the offseason with about 50% of our maxes, concentrating on bar speed.
as for my squat and how i got it. the first time i stepped under a squat rack i was able to do 315 (probably a three quarter squat looking back at best) but i was also a skinny 17 year old. i train by myself, always have except for the three months in the summer, and i use everything for motivation and i go balls to the wall. also, i always worked on my weakest link, whatever it was, whether it was hamstrings, butt, back, whatever, and made it my strong points. think about it, if every part of your body can squat 500 lbs but your hamstrings can only handle 400 lbs. than you need to work on your hamstrings.
my core is strong from squatting or is it my squat is strong from doing core work. either way i have always pushed my strength levels for my core like i did any other bodypart. all guys go crazy over the benchpress, but what if they put the same effort into their core training, oly lifts, etc.
i dont deadlift often, i usually do stiff legged deadlifts. for these i vary either using a snatch grip for more posterior chain involvement of just regular grip(using a hook grip of course). the weights i use for sld get over 450 lbs for reps. as for a regular deadlift i really dont know.
my squat was just over 400 lbs not too long ago and my vert not much over 30, so you can make huge gains. hardwork, research, clean diet, and listening to your body will all help you get what you are looking for. but my biggets gains probably came from the oly lifts as i never did them before. dont neglect these lifts as the explosivness in these lifts is just what you are looking for in a vert jump. oh yeah and dont forget the track work !!!!
hope this answers your questions and helps you obtain your goals.
Click to expand...

he posted some recent stats :eek2:

bw- 200
lifts from the past two weeks
bench- 325x6
squat- 605x 10
front squat 455x7
powerclean 335x 5
vert-46.5 inch
standing longjump- 11'7"
60m sprint - 7.07 sec
 
Yeah I remember you posted that about 5-6weeks ago I think.He is definately a gifted individual,I wouldnt be suprised if he was ''enhanced'' also.315lb squat first time is quite a feat and a 740 back squat is right up there with top oly lifters at that weight.He could probably powerclean more with that kind of strength,but still an amazing athlete at any rate.

Also are you training for any particular sport or just for personal satisfaction/goals?
 
CCJ, didn't you say something about him jumping higher due to his calves being higher up or something? I could've swore you said it meant he had longer tendons and could store energy better.

If that's the case, mine are pretty much the same as his. x_X
 
asdfzxcv said:
Yeah I remember you posted that about 5-6weeks ago I think.He is definately a gifted individual,I wouldnt be suprised if he was ''enhanced'' also.315lb squat first time is quite a feat and a 740 back squat is right up there with top oly lifters at that weight.He could probably powerclean more with that kind of strength,but still an amazing athlete at any rate.

Also are you training for any particular sport or just for personal satisfaction/goals?
Click to expand...


he just has a fast CNS, just add strength and you have power :)
I guess I'm a bit like that too, I have a pretty fast CNS, quick reflexes and limb movement etc, and aggressive as hell. I had a 28inch standing VJ when I was 15 as measured in PE class without any training, 3rd highest in the class. I was around 155lbs then though. Not that fast in running though. But I wasn't born strong, so I got faster as I got bigger and stronger. But if I stayed at 155lbs with my strength levels now, damn I would fly ;)

Sport wise? just for fun and I play recreational BBall, well used to play a lot, and that's why I started training actually, so I could dunk :D

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

Didn't get as much as sleep last night. Feel slightly drained, and sore all over.
I hate this icky feeling I get when wearing winter clothing, and being sore all over, and that warm drained kind of feeling in your head....makes it's unconfortable to move around!

weighed 91.4kg 201lbs straight out of bed in underwear
carb loading today

12min walking, light actve recovery work and easy stretching
 
Anthrax Invasion said:
CCJ, didn't you say something about him jumping higher due to his calves being higher up or something? I could've swore you said it meant he had longer tendons and could store energy better.

If that's the case, mine are pretty much the same as his. x_X
Click to expand...

only from a runup, and more so with a single leg type of jump.
Seems like only in that pic, in another pic, it doesn't look that long.

he's just damn strong and can convert enough of that strength into power.
he only had a 30 odd VJ when he was squatting 400 or so lbs according to him, so he's not a born genetic freak like some guys.
 
Hey CCJ, what do you mean by a fast CNS? I know you mentioned aggressiveness, quick reflexes and limb movement - anything else? 'cause if not, I guess I'm similar to you and he as well. :) Always had snappy reflexes.

Although I'm so much more in synch with my body - I can completely feel the difference in my reactivity and reflexes when I'm burnt out. Some days I'm inhuman, others I feel worse than a geriatric.
 
Anthrax Invasion said:
Hey CCJ, what do you mean by a fast CNS? I know you mentioned aggressiveness, quick reflexes and limb movement - anything else? 'cause if not, I guess I'm similar to you and he as well. :) Always had snappy reflexes.

Although I'm so much more in synch with my body - I can completely feel the difference in my reactivity and reflexes when I'm burnt out. Some days I'm inhuman, others I feel worse than a geriatric.
Click to expand...

basicly how fast nervous system can send and receive signals. It's mostly genetic, so if your slow there, you will never be as explosive as someone who is fast there. You can optimise it off course

this KellyB article explains it
http://www.higher-faster-sports.com/quicknessvsspeed.html
 
coolcolj said:
basicly how fast nervous system can send and receive signals. It's mostly genetic, so if your slow there, you will never be as explosive as someone who is fast there. You can optimise it off course

this KellyB article explains it
http://www.higher-faster-sports.com/quicknessvsspeed.html
Click to expand...

Well according to that, I'm pretty quick. My interval system rocks, aside from my ability to quickly tap my foot when standing. Sitting they move quick, but when trying to tap while standing, I get tightness along my tibia. Then again, I never do direct tibia work, and my calves are genetically my best bodypart (huge without ever having been fat). Perhaps there's an imbalance causing my shin to cramp when I tap my foot?

I reckon this could, in some way, hamper my sprinting ability, too.
 
your muscling it, that's why your cramping - need to go fast but relaxed, muscles need to relax faster between each contraction, so there is a lag in the signal firing -
just like sprinting :)

ie if you try too hard, you will tighten up.

having strong tibs are good, train it
 
coolcolj said:
your muscling it, that's why your cramping - need to go fast but relaxed, muscles need to relax faster between each contraction, so there is a lag in the signal firing -
just like sprinting :)

ie if you try too hard, you will tighten up.

having strong tibs are good, train it
Click to expand...

Tried it again, you're right. Still, I'd like to do it quicker.

Why are strong tibs a good thing? Not that a weak muscle is ever good, but any reason in particular?
 
for the same reason why one trains the cuffs and back ...to balance up the calves

tibs don't trained much unlike calves. It will help prevent shin splints and such things.
 
coolcolj said:
for the same reason why one trains the cuffs and back ...to balance up the calves

tibs don't trained much unlike calves. It will help prevent shin splints and such things.
Click to expand...

I'm guessing higher repped toe raises with bands or something would work.
 
you can stand on your heels with toes curled up and held for time

same thing on stairs with feet over the edge and curl up, as long as there is weight on the heel there is resistance. So you can do that on a leg press

that's why when you run and land on your heels the tibs take a ton of force...

and yeah resistance on the toes is the other way, drawing patterns with your toes etc
 
coolcolj said:
you can stand on your heels with toes curled up and held for time

same thing on stairs with feet over the edge and curl up, as long as there is weight on the heel there is resistance. So you can do that on a leg press

that's why when you run and land on your heels the tibs take a ton of force...

and yeah resistance on the toes is the other way, drawing patterns with your toes etc
Click to expand...

Sounds good. Thanks for the help man. :)
 
Still a bit sore all over, but mostly in the lower body and hips

weighed 92.1kg 202.6lbs straight out of bed in underwear
card loaded body weight is coming down a bit.

I've been doing eye exercises every morning upon waking and what do you know the eye muscles respond just like all the other other muscles in your body - they get more flexible and stronger :)
Eyesight has gone dramatically sharper! They have been getting lazy and weak from sitting in front of the computer I guess. I basically move my head up and up, side to side and left/right while focusing on an object. Then move my eyes up/down, left/right diagonals each direction, and then in circles at the extreme ROM to stretch em. Started at 3 reps each, then now up to 5.
Then shut em and massage around the eye.
 
Shades McCool said:
I was going to ask a question but I almost couldn't after reading the eye work paragraph.

What is your forty time?
Click to expand...

no idea :)

Not that fast I suspect, especially when you consider I run on grass which is way slower than running on track. And my start technique isn't that good, but on the field from a standing and rolling starts and broken play I can blaze
and acclerate hard

I've only run 30m. Current best is 3.84secs hand timed. Add 0.3 sec for electronic time. 40 yards is like 36.5 metres
 
Thursday 8th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Tempo Sprints/Energy Work - Microcycle 8

Pretty good session. I surprised myself, since I didn't really feel all that good during the warmups, felt heavy and achey, but the tempo runs were like butter.
Back in the gym later today to do my light upper body workout.

Workout Rating - 8/10
Workout time - 40 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 - 20mins worth

100 metres @ 60-70% speed - from a rocking standing start

rest = walk back to start - 1min 30 to 40secs

10 runs - all around 19-21 secs

These felt awesome today. I think I maybe finally getting it. Tempo runs seem to be more than just running slow at 60-70%. When you get it right it feels effortless, like you gliding across the ground skipping from each step, and it looks a certain way.
Everything clicked today, started from a rocking standing start ala long jumpers, and then acclerated effortlessly and smoothly with head down, into the upright position, shoulders relaxed, with arms locked at 90 degrees and driven down hard like pistons. Using my arms to start the whole stride motion, this is something I wasn't doing when I was running flat out in the 5 weeks. Hips high and under me and feet skipping and bounding along like a deer.

I was even able to emulate that Justin Gatlin power strut :)
http://folk.uio.no/perel/RbKm100.MPG
Well it felt like it, gonna have to video em next time to see what I look like :p

Was gonna call it a day after the 6th run, but I kept going, and got a bit of a "high" towards the end. 20mins worth altogther, perfect, should get me into a bit of a caloric deficit. Fitness has come a long way!

Last 5-10m of the later runs started to get a bit ragged though, that's when I started to power strut more :)
Left lower leg was achey like my peroneus or tib was tightening up when walking back on each run, but I didn't notice in the runs. Shins and feet were ok too, just a very mild ache towards the end to tell you they're working hard and it's time to knock it off. Felt my abs work hard too.
 
it's supposed to be effortless 70% effort :)
When you get it right, it feels great, like you skipping along

when it's locked the lever is shorter, so you can swing your arms faster. Less work for the back, shoulders and chest to do. Arms control the stride frequency, faster armswing = faster stride turnover
 
Imagine if he had focused exclusively on olympic lifting,awesome potential.Out of all the strength sports sprinters and shotputters put up some of the most awesome numbers.Udo Beyer(a former east german shotputter) at 130kg could squat 450kg,snatch 190kg and bench 300kg,which is up there with top oly/power lifters.
 
Thursday 8th June - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 PM - Upper 2 Prehab_Rehab - Microcycle 8

Not bad, went well even after the running earlier. Core a bit tired though, the presses and pullups trashed them even more!
Just one main work set each exercise.

Bodyweight at gym - 208lbs in winter clothing
Workout time - 1 hour 20mins
Workout rating - 7/10

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

Shoulder width Pullups

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

chin well over bar, controlled down, paused
Rotation 1) BW x 12 New PR! --> last rep chin over bar but 2 inches lower than the rest

woot new PR, paused and controlled too!

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 11


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

warmups - 25lbs x10, 40x5, 50x5

controlled
Rotation 1) 65lbs x 12


Was gonna use 60s, but someone had em

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) 65lbs x 12

Was gonna use 60s, but someone had em. Felt good, no shoulder issues

Dumbbell Curls

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

controlled and strict
Rotation 1) 45lbs x 6

pretty hard

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

Cooldown - Restorative - ISO stretches

single arm Face Pulls - 30lbs x 6, 50lbs x 25 (+5reps) each side
Low pulley External rotation - 10lbs x 23 (+3reps) each side - killer burn!

Face down one armed subscap rotation with hold at top - 4kg x 15
Pushup/Dip stretched ISO hold - knee supported x 1 min
Subscap raises 4kg x 15 + 1 min 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
 
Last edited:
Worst night of sleep ever! Took me ages to fall asleep, and I kept waking up every couple of hours!! Damn running must have hyped up my nervous system or something, and maybe I need more carbs....
Lower body feels much better though, the soreness deep inside my groin area and quads are gone. Just some ache in my hammies and lower legs, upper body not that sore, that's the beauty of only doing one work set.

Got some nappy rash on inner thigh though! That's what you get from having big and flabby legs when running...might to wear some tights under my track pants to keep the inner thighs separated or something next time. I don't get when I run in shorts though.

weighed 92.1kg 202.6lbs straight out of bed in underwear
hmm no change in weight..?

12 min walk, light active recovery and scapular wall slide work, easy stretching
 
Ben johnson didn't do deep squats though, they were only half squats
and without proof who knows

but most elite sprinters will be around the 350-500lb area - and weigh around 170-180lbs on the average, depth is variable though...

but they take drugs don't they and have good genetics, so you expect them to squat OK.

some don't even squat :)

stats of a good genetics amateur sprinter
5'11"
178 lbs
55m-6.43
100-10.51
200-21.50
400-47.90
1RM Squat:455
1RM Bench Press:335
1RM power clean:315
Standing vert:42 inches
Standing LJ: 10'6"
 
He was caught, but they're all on something...even Carl Lewis was, and he didn't do much weights :)

if you run near and under 10 in the 100m, your on something. The human body can't recover from the training needed to run under 10 naturally. That's what Ben Johnson said himself in an interview. It's like racing an F1 car, they're fast but break down real easy at that sort of performance level and tune.
 
asdfzxcv said:
Imagine if he had focused exclusively on olympic lifting,awesome potential.Out of all the strength sports sprinters and shotputters put up some of the most awesome numbers.Udo Beyer(a former east german shotputter) at 130kg could squat 450kg,snatch 190kg and bench 300kg,which is up there with top oly/power lifters.
Click to expand...


problem is BJ had bad knees so he never did plyos
and his coach said he didn't have good coordination to do powercleans so he never did em :)

he just had raw speed, probbaly not a good athlete in terms of being fluid and such. Takes a certain type of brain for that, ie if your good dancer etc
 
I've heard a lot of people say they can run 10sec 100m's or sub 4.5 forties...

If you've ever seen a kid that can run an 11sec or high 10 (10.7, 10.8, etc) 100m or a 4.5 forty, your eyes would pop out of your head. Low 10 and sub 10 is unreal and rare.
 
super_rice said:
I've heard a lot of people say they can run 10sec 100m's or sub 4.5 forties...

If you've ever seen a kid that can run an 11sec or high 10 (10.7, 10.8, etc) 100m or a 4.5 forty, your eyes would pop out of your head. Low 10 and sub 10 is unreal and rare.
Click to expand...
an 11 - 11.5 sec 100m is fast but not REALLY fast... that second between 11 & 10 is the longest second, trust me. back in HS, i had done an 11.5 sec 100m which i thought was really fast... but that was my fastest ever... i don't know how much faster i could've got with better training, but i doubt it could have been high 10s even.
about drugs, hell, all of them are on AAS. carl lewis is POS, coz he kinda became the poster boy for drug free sprinting back when ben johnson got stripped of his '88 olympic gold. and then after he retired, he announced that he too, had used AAS... and as CCJ said, he didn't even do weights... it showed.
ben johnson got caught doing winny, but he claims he was clean (at least it was out of his sytem when he was tested). he says he was framed and i think he also claimed that his samples were tampered with/ report was doctored. don't take me up on the exact details of what he said though... i haven't read that interview in ages.
 
BJ wasn't on Winstrol, so he was framed, but he was on D-Bol that's for sure. Just read Speed Trap :)

----

Not feeling too good. Lucky I get to carb load today.

weighed 92.5kg 203.5lbs straight out of bed in underwear
 
upper body and and lower back a bit trashed from my part time job
Was planning to go BBall today and jump around a bit. But it's wet and cold, and the local indoor BBall court is booked out :(
It's not actually raining right now, so I'll go and see if the the outdoor courts are dry enough to run around on

weighed 92.8kg 204.16lbs straight out of bed in underwear
 
Sunday 11th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 1 - BBALL - Microcycle 8

Went to the usual outdoor BBall court. Butt freezing cold today!
Windy and wet'ish too. Though the court was farily dry by the end of the session. Left before I got too trashed up

Bodyweight - 206lbs in winter clothing
Workout time - 45mins
Workout rating - 7/10

spent the first 25mins shooting around and warming up a bit.
Then went pretty full on, with lots of moves and jumping.
Had to be careful not to slip, so I wasn't able to gun some of my moves hard.

Been ages since I last played, and my dribbling was still pretty good. Shooting was decent too to start off, but dropped off after a while. Shoulders felt great on the hook shots, but my lats still feel pretty tight. I can feel em tug and stretch a bit at the top of a hook shot.

Jumping was interesting - standing VJ was lower, but my one step and 3 step jumps seem about the same. So my reactivity has improved in a round about sort of way...
Running one leg jump was 2+ inches lower than my standing VJ, so it still sucks, and my inner shin still aches when doing it. But it's been a few months since I last did em so my technique ain't great.
Total bodyweight today was up by a lot since last time I played so that doesn't help.

On a positive note, my landings feel awesome! I am barely dipping 2-3inches and there is zero give, bam I just lock up instantly and I can barely feel any impact force. It's like I'm landing from a 6 inch height and floating around the court on roller skates :)
On some of the landings I could feel my legs load up like springs as if I was doing a depth jump.
 
Got woken up by an Alarm, I hate that. No time to take waking pulse
Feet and lower legs achey, sore spinal erectors and upper body.

weighed 92.6kg 203.7lbs straight out of bed in underwear

12min walk, light active recovery and easy stretching
 
Same deal as yesterday, woke up by alarm which is seriously jolting! Have to train some guy at my part time job, so not able to sleep in :(
Legs feel good for the squatting today, feet and right ankle feels gimpy though

weighed 92.4kg 203.28lbs straight out of bed in underwear
 
Tuesday 13th June - Cycle 3 Get Lean+Maintain Strength - Week 7 DELOAD - Day 2 - Microcycle 8

Not a bad workout, better than last week, hard but good. Stronger and big jump in work capacity! Extra protein is helping - averaging around 150-180g a day now, up from 120g.

I've been stretching my adductors, by sitting in the bottom of the squat position on stairs and forcing the knee out with with elbows. That has really help my squat and squatclean form. I can open my knees out wider, they no longer ache when I divebomb, and they don't seem to come in when I strain. Probably tight all this time....

Hang powersnatch in warmup circuit didn't hurt my shoulder - sweet! Pecs still real tight on the shoulder dislocates though.

Bodyweight at gym - 210lbs in winter clothing
Workout time - 1.5+ hour
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) situp complex on swissball
4) various hops
5) bar complex with 25lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang powerclean, powerjerk, hang powersnatch


Rotating Sets between each exercise

Resting 2-3mins on warmups

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

warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2

Controlled down, driven up hard - 5.5 mins rest
1) 315lbs x 5 --> last rep hard
2) 315lbs x 5 --> (+2 reps and one extra full set)
3) 315lbs x 4 --> ( last rep hard - one extra set and extra rep too)

Working up nothing felt any easier. No matter how much stronger I get squats always feel heavy to me. But the first set felt somewhat easier than last week. I only expect to hit 4 reps on the 2nd set, but I kept cranking the reps out like a machine! Could have gotten 5 reps on the 3rd set too, but it would have been a grind and I decided to leave some gas in the tank as I have to run in 2 days time. And I tend to get cramps in my VMO if I go balls out a few hours later - maybe I need more magnesium?

Form was much better across the board too, and I stayed more controlled and tighter compared to last week. But I'm blown away by how much my work capacity has jumped up!! Last week I did 1x5, 1x3 and I said I might do 3x5 this week, but I really wasn't that confident that would happen, I just about did it today though! I have the work capacity to go up to 335lbs next week and peak it out once again. It's great when you understand how the CNS works, and you don't have to second guess the volume.

clip of work sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat315_2x5_x4_13June06.mpg

Cleans

Warmups -
in sneakers Powerclean + Mid thigh HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean + Mid thigh HangPowerclean + high hang squatclean - 175lbs

Cleans are getting easier and form is improving every week. Even in sneakers and with a sh*tty bar. 175lbs on the mid thigh hang powerclean never felt that easy. Should be good for 2 sets next week with 175lbs.

155 and 175lbs sets - I look really bouncey, must be the improved reactivity coming through :) Not sure why I jumped forward on the 175 clean, just happened without me thinking.
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_CleanComplex155_175_13June06.mpg

Rotating Sets between each exercise

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


Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - explosive - Bar x8, Bar+45lbs x5, +70 x5, +90 x5

explosive
Rotation 1) Bar + 120lbs x 5 (+5lbs)
Rotation 2) Bar + 120lbs x 5

weight just about right

Dip Shrugs

Warmups - lockout hold x 10sec + 4 reps, BW 2x5, +10lbs x5

slight hold at top
Rotation 1) BW+25lbs x 12
Rotation 2) BW+25lbs x 12 (+1 rep)


Lat Machine Situp

warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs x3,

Plate on chest, toes pressed into floor, Paused, explode up
Rotation 1) +35lbs x 6 (+10lbs)

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

static stretches for hip flexor/quad, glute, adductor, hammies, calves, back, shoulders, pecs, upper traps/neck and some shoulder dislocates with a wooden staff
 
asdfzxcv said:
If you dont mind me asking,are you going to resume getting leaner or are you going to sit at this weight for a while?
Click to expand...

I'm still trying to lean up but much slower now :)
Letting the exercise do the work, but I'm also gaining a lot of musclemass at the moment. Well also regaining some that I lost dropping the calories too much...

eventually the muscle gains will balance out and slow down, so the weight should start to drop again hopefully
 
super_rice said:
Here is the address for the gif I made of your 2nd pull:

http://www.yousendit.com/transfer.php?action=download&ufid=1DBC851C374550CE

This is why you jumped forward. You did not complete the pull (which is okay, since you were just working the feel of these) and more importantly, you were swinging the bar. Once the bar passes mid thigh and you've locked out your legs just finish the pull with your back, then shrug.
Click to expand...

thanks yeah I do a SLDL type dip then pop it up. I sometimes do a quarter squat type dip wheich is supposed how you would do it in that position
But I usually don't jump forward even when I do that.


BTW here is a cutie
Heather Snethen - probably the hottest weightlifting chick I've seen yet :p

right click and save
http://www.weightliftingexchange.com/download.php?id=4417
 
coolcolj said:
more pics of her ;)

2005_Natls_Day_1__Women_48_Snethen_52.jpg


2005_Natls_Day_1__Women_48_Snethen_65.jpg


her on the right
2005_Natls_Day_1__Women_48_top_3_awards.jpg
Click to expand...

She's magnificent! :)

Still not as cute as your gf, though, I don't think *grins*

Glad your training's going well, Colin. I've kept a low-profile here, but I've read every entry in your journal!

-Sean
 
Guldukat - long time no see! Yeah she's cuter in a different way :D

yeah she is the daughter of the head honcho :)
16 is the age of legal consent, but I'm sure she's older than that now :chomp:

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

Crap sleep, took ages to fall aslepp and woke up early. System was a bit hyped up from the training. Feel moderately drained and have that warm feeling in the throat area.
Whole body is sore!

weighed 92.8kg 204.16lbs straight out of bed in underwear
Carb loading today. It's funny that I don't feel like eating on my training days, when i actually need it more.

12min walk, light active recovery work, and easy stretching
 
guldukat said:
She's magnificent! :)

Still not as cute as your gf, though, I don't think *grins*

Glad your training's going well, Colin. I've kept a low-profile here, but I've read every entry in your journal!

-Sean
Click to expand...

Woah, woah woah wahh, what? Wtf? Where the FUCK did you come from?

I haven't heard from you since Debaser was still trolling around.

Oh, it's Legion...or Tom T... whichever name you remember before it got banned. :)
 
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
 
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.
 
Last edited:
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.
 
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 said:
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
Click to expand...

You have teh sugarz.
 
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
 
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.
 
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.
 
Had an hour nap before BBall yesterday, then feeling trashed from BBall I fell asleep after a meal for a while, then had dinner and stayed up a while and got some more sleep.
Feel ok, a bit achey all over.

Right inner ankle, there is a tendon or something in there in between the ankle bone that sticks out and the achilles tendon that keeps getting trashed. I can feel it ache when I fully extend my leg when walking, and seems to get worse whenever I run. I pulled it many years back when I was doing wind sprints and in a severaly overtrained state. Just doesn't seem to want to heal :(
The ROM of that ankle isn't as good as well, which is probably part of the problem, but it's much better now due to all the flexibility work especially the ISO holds in the narrow fullsquat position.
I might have to take an extended break from faster running to let it recover.

weighed 92.9kg 204.38lbs straight out of bed in underwear
nice moving back down again

A short walk today - at least 12min, might go for longer, I will see
light active recovery work, and some stretching
 
Feel grooggy and tired, even though sleep was better than I've had in a while.
Did a 20+min walk yesterday and lots of stretching - maybe a bad idea as I'm sore all over now, especially my spinal erectors! Stretching is an exercise in itself...

weighed 92.6kg 203.7lbs straight out of bed in underwear
down we go again
 
Tuesday 20th June - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 2 - Microcycle 8

Workout started really crap, felt slow, achey and not in the right frame of mind, but by the time I hit heavier warmup sets I was ready to rock.

Bodyweight at gym - 210lbs in winter clothing
Workout time - 1.75+ hour
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) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang powerclean, powerjerk, hang powersnatch


Rotating Sets between each exercise

Resting 2-3mins on warmups

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

warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2, 315x1

Controlled down, driven up hard - 5.5 mins rest
1) 335lbs x 4 --> (+20lbs -1 rep) last rep hard grind
2) 335lbs x 4 --> cheated on last rep
3) 335lbs x 3 --> hard, grind on last rep

Another week and another 20lbs slapped on the bar.
The warmups between 225 and 315 are finally feeling easier. And this is the first time a load over 315lbs didn't feel heavy and shaky on my back, the 2nd set felt even lighter.
I'm pretty much stronger than I've ever been at any bodyweight, especially since I don't go down fast and bounce at the bottom like I used to. Although I did cheat on the 4th rep on the 2nd set doing that - sure makes a big difference! :)
100lbs more to go to reach my goal...

clip of all work sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat335_2x4_x3_20June06.mpg


Cleans

Warmups -
in sneakers Powerclean + Mid thigh HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs
in oly shoes - Powerclean + Mid thigh HangPowerclean + high hang squatclean - 155lbs, 175lbs x 2sets

Finally feeling much lighter in my hands and grip is no problem even with the multi-bent/curved bar. Did an extra set with 175lbs. Had to dip lower on the 2nd set's mid thigh hang powerclean. Once both sets don't require much dip I'll go up to 195lbs. I'm sorta using these to monitor my explosive strength - they should be going up 10lbs for every 20lbs I add onto my squats


Rotating Sets between each exercise

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


Chest Supported 45 degree T-Bar Rows - Overhand grip

warmups - explosive - Bar x8, Bar+45lbs x5, +70 x5, +90 x5

explosive
Rotation 1) Bar + 125lbs x 5 (+5lbs)
Rotation 2) Bar + 125lbs x 5

a bit harder on the 2nd set, but every rep had the plates smacking the bar ahrd at the top. Can't believe I'm almost able to explode with 3 plates

Dip Shrugs

Warmups - lockout hold x 10sec + 4 reps, BW 2x5, +10lbs x5

slight hold at top
Rotation 1) BW+25lbs x 12
Rotation 2) BW+25lbs x 12

2nd set way harder.

Lat Machine Situp

warmups - BW x 5 with 3 sec holds at various angles, paused - BWx5, +10lbs x3,

Dumbell on chest, alternating between toes pressed into floor and toes hooked under foot rest, 2sec Paused, explode up
Rotation 1) +45lbs x 8 (+10lbs +2 reps)

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

static stretches for hip flexor/quad, glute, adductor, hammies, calves, lower back, shoulders, upper traps/neck

RDL stretched ISO hold, started at knee and ended up on floor - BAR x 45secs
 
Not great sleep, light and woke up early! Don't feel drained like I have in the last few weeks though. Achey all over, but legs aren't as sore as before either, just mostly in my upper hamstrings and upper back

weighed 92.7kg 204lbs straight out of bed in underwear
Carbing loading today.

light active recovery work and easy stretching
 
Feeling pretty sore and stiff all over. Hips/glutes a bit tight and achey.
It rained yesterday so I wasn't able to go for a 20+ min walk like I had planned. They make my posterior chain and lower legs get sore, but I always feel better.

weighed 93.2kg 205lbs straight out of bed in underwear
 
Thursday 22nd June - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 3 - Upper 2 Prehab_Rehab - Microcycle 8

Felt a little stronger and a lot more stable not having to run before this workout.

I'm almost back, actually I'm probbaly in better shape than before.
Shoulder joint feels strong and stable all round, and no impingement issues today. Mobility all round is getting better too, making big progress on the shoulder dislocates. I can swing my snatch grip width around behind me now, still some arm bend though. I'll keep pushing it, who knows I might get flexible enough to do jerk grip overhead squats, which will definitely help power jerking properly :)

First set of each exercise was comfortable, 2nd set had moderate strain on the last rep

Bodyweight at gym - 210lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 8/10

General warmup -

1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) scapular pushups - on bench x 15, on floor BWx15
4) reverse hypers BWx12
5) situp complex on swiss ball
6) bar complex with 30lbs - slow hang clean pulls, military press and hang power clean


Rotating Sets between each exercise

Resting 1 to 2mins on warmups and 2.5 mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation


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

Warmups - Bar x 8, 65lbs x 6, 95lbs x 6, 115x5

controlled
Rotation 1) 135lbs x 7
Rotation 2) 135lbs x 7

felt good, strong and solid.


Shoulder width Pullups

warmups - pulldown 35kg x 10, 50kg x6, 65kg x 5, pullup BWx2

chin well over bar, controlled down, paused
Rotation 1) BW x 7
Rotation 2) BW x 7


Dumbbell Bench - arms/elbows by side - neutral grip

warmups - 15lbs x10, 30x6, 45x6, 65x5

controlled and paused, shoulders pushed off bench at top
Rotation 1) 75lbs x 7
Rotation 1) 75lbs x 7

First set felt hard and wobbly, 2nd set much easier...hmm didn't warm up properly I guess


Dumbbell Curls

warmups - 3kg x 10, 15lbs x 6, 30x6, 40x4

controlled and strict
Rotation 1) 45lbs x 5
Rotation 2) 45lbs x 5

Gotten way stronger on these, I was struggling wth 20s a while back!

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

Cooldown - Restorative - ISO stretches

Complexed - 45secs between each side, 1.5mins between each exercise
A1) single arm Face Pulls - 30lbs x 6, 50lbs 2x15 each side
A2) Low pulley External rotation - 10lbs x 6, 10lbs 2x12 each side

Face down one armed subscap rotation with hold at top - 3kg x 15
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Pushup/Dip stretched ISO hold - knee supported x 30secs
Overhead Pullover/lat stretched ISO hold on dip bar x 45secs

Shoulder dislocates with wooden staff - lots
Static stretches for whole body
 
coolcolj, i have been following your work for awhile now. i am glad that it is working for you. i just have a question about tempo runs. i did some today and they felt so not smooth lol. my feet felt like bricks hitting the ground. any advice?
 
wakefib said:
coolcolj, i have been following your work for awhile now. i am glad that it is working for you. i just have a question about tempo runs. i did some today and they felt so not smooth lol. my feet felt like bricks hitting the ground. any advice?
Click to expand...

You probbaly lack lower body reactvity, movement effeciency and trying to muscle things :)
like anything it will get better with practise

let me refer you to this page of my journal - halfway down, those hops on/off a low step
http://www.elitefitness.com/forum/showthread.php?t=274034&page=103&pp=20
start doing em, a few sets of 10 before your runs, they will help. Try a low height of 3 inches, then go to 6inches. Should feel smooth, relaxed and snappy

here is a clip of me doing em on 12inches.
right click on clip and save to avoid errors
http://www.members.optushome.com.au..._2LeggedHop_12inchStep10sec_15reps_4May06.mpg

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

Had a decent amount of sleep but I feel crap. Felt queezy, a bit drained and upper bodyand spinal erectors a bit sore. Yesterday's workout sapped me more than I expected.
Going to do my tempo runs and energy work today, hope me right ankle and shins hold out...

weighed 93.2kg 205lbs straight out of bed in underwear
 
Friday 23rd June - Cycle 3 Get Lean+Maintain Strength - Week 8 DELOAD - Day 4 Tempo Sprints/Energy Work - Microcycle 8

Felt crappy earlier in the day, but after a nice 1 hour nap I felt real good. Legs nice and loose, and felt "small and light" a good thing as far as I'm concerned :)
Bit of a gamble running today, lets see if my lower legs recover by Sunday for BBall

Workout Rating - 8/10
Workout time - 30+ mins

Warmup

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.

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, first 3 were more dorsiflexion runs using mostly my feet and ankles

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 between 17.2 and 17.4 secs

d**n, I was gliding along with lots of air time. That's the fastest I've ever run tempo runs at the same subjective level of effort, usually it's in the mid 18s and quite tiring.

Definitely can feel the extra strength and power in my legs and hips. Better adductor flexibility helps, and been stretching my hammies again, which I have neglected for a long time. I just relied on dynamic swings, but even those improved a lot with static hammie and adductor stretches!
Nice hammie pump, a good sign I'm running properly

Core started to twitch and get unstable on the last 2 runs. Need more core work. Lower legs and shins started to ache. I did focus on landing on the big toe and inner side to stop my feet pronating on impact, it helped a bit, but man my lower legs/feet and especially my right ankle were a mess at the end. Limped around for a while...
I am going to have to do calf raises, it's the only joint in my body I haven't strengthened directly and the one that gives me the most problems! They just can't handle the forces involved right now. Just have to avoid getting my calves any bigger than they are already...
 
Late night, but feel ok. Will get some naps today to catch up.
Yesterday it felt like a nuclear bomb had gone off on my lower legs, I was hobbling around after the running. Yet when I woke up this morning I felt ok, and could pretty much walk with some pain from my right ankle, but by the afternoon I was walking normally...
Achey hammies and upper back.

weighed 93.8kg 206.36lbs straight out of bed in underwear
carb loaded last night and will continue all day today
 
Feeling ok, achey upper body from my part time job yesterday and hammies still sore, especially the right side. feet and shins not to bad, but left shin hurts when I press it. I can walk ok though.

weighed 93.9kg 206.58lbs straight out of bed in underwear
 
Sunday 25th June - Cycle 3 Get Lean+Maintain Strength - Week 9 DELOAD - Day 1 - BBALL - Microcycle 8

Went to the usual outdoor BBall court.

Bodyweight - 208lbs in winter clothing
Workout time - 20 mins
Workout rating - 5/10

Well my shins/feet were aching even after warming up for a bit. I had no energy, no shot and no hops!
Did maybe about 3 "max" effort jumps, well tried to, and left after that so didn't do too much damage.
Inner shins were killing me, they enver hurt this bad before!!

Dug myself into a deep hole this week, hope I can crawl out again...
Running on Friday was a bad idea in hindsight. Will have to put it back on Thursday which also sucks.
There just ain't enough days in a week!
Probbaly won't be much running this week, not with the shape my shins are in right now. So much for a

deload that isn't really deloading right now...
 
Had a 2 hour sleep straight after BBall and then another 7.5 hours of deep sleep later on, so a nice amount of it and I feel much better.
Achey lower legs/calves, hammies and spinal erectors. Shoulders and upper back slightly sore too.

weighed 93.4kg 205.5lbs straight out of bed in underwear
Been a while since I measured my waist and it was 35.5 inches. I don't look any fatter, so it could be extra ab size etc as I've started working em harder again and spinal erector growth.

15.5% BF according to this :)
http://members.nuvox.net/~on.jwclymer/bmi.html


Starting a new training cycle today. Since my part time job work schedule has changed my training days will have to shift around a bit too, not really a life and death thing, but I prefer not to work the day after a heavy squat and pulls session...
Friday is off limits as Saturday is the hardest day at work, and I treat like a fullbody workout in itself. I can't train on back to back days either, so that doesn't leave a whole lot possibilities as to when I train. So for now I'm thinking one Lower and one Upper session a week.

Sunday - Rest (walk, light active recovery work, stretching)
Monday - Lower
Tuesday - Rest (walk, light active recovery work, stretching)
Wednesday - Upper
Thursday - Movement Efficiency/Tempo runs/Energy work or (walk, light active recovery work, stretching)
Friday - Rest
Saturday - Rest

Well I can't run right now, but when I sort my shins out Thursday will be my tempo run day etc

Goal is still to get more horsepower and lighten the chassis with carbon fiber parts :)
Each week I will rotate between 2 different sessions for upper and lower.
When I go "heavier" on Lower, upper body will be lighter and vice versa.
Lower 1 will be much like the last cycle, more strength and hypertrophy based - heavy squats, oly/pulls and now calf raises. I may or may not jump on this day.
Lower 2 will be a higher speed one, I will still squat I think, but more explosive stuff, plyos, speed hops and jumps etc
Upper 1 much like last cycle too, heavy session - Bench, chest supported T-Bar rows, Dip shrugs and heavy cuff work.
Upper 2 is pretty much like my 2nd upper body work recently lighter - press, pull ups and lots of scapular and cuff work. I may also do some shadow boxing and bag work at the start of the work for speed.
 
Monday 26th June - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - Microcycle 9

Pretty quiet today, workout was productive, but an extra day of rest would have made me a bit stronger. Had to dig deep today!
Left my stopwatch at home, so had to guess the rest times from the wall clock.

Bodyweight at gym - 209lbs in winter clothing
Workout time - 2 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 full squat 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 BWx9
4) situp complex on swissball
5) various hops
6) bar complex with 25lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang powerclean, powerjerk, hang powersnatch


Rotating Sets between each exercise

Resting 2mins on warmups, 3 to 3.5 mins on worksets

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

warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2, 315x1

Controlled down, driven up hard - 5.5 mins rest
1) 335lbs x 4 --> last rep hard grind
2) 335lbs x 4
3) 335lbs x 4 --> one extra full set
4) 335lbs x 3
every set gut busting

The first set felt so hard, I thought no way I'll get past the 2nd set with the cleanpull/RDL and leg curls, but even though every set was gut busting I still got 3 full sets! One more than last week. Probbaly need to warmup better, will do a double with 315 next week. Also had a reall sh*tty curved bar, kept rolling on my back when walking out, made it nerve racking and hard to keep tight when squatting. Probbaly why my form was not as good and the first set felt so hard as well. But I didn't have to take a long break between reps or bounce the 4th rep like last week


CleanPulls - Oly Shoes - HookGrip - no Belt

Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 205x1, 235x1

Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 265lbs x 2
Rotation 2) 265lbs x 2

265lbs felt heavy on upper body, probbaly because I haven't had anything heavier than 175lbs in my hands for a few weeks. Bar didn't shoot up that high. Pulling off the floor was murder on the hammies too!
235lb powerclean in warmups felt easier and pulled higher than last time, but still way ugly. I don't have the form to go heavy so I should stay at 205lbs until I get stronger.

Standing Single Leg curl

warmups - 3plates x6,

Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 12 (+3reps)
Rotation 2) 6 Plates x 12

felt kinda hard.

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

Rotating Sets between each exercise

Resting 1min between eache xercise

Calf raise machine

Warmups - Few sets with bodyweight

hold at top, mid and bottom
Rotation 1) 3 plates x 5
Rotation 2) 3 plates x 5


Lat Machine Situp

warmups - BW x 10 with hold at bottom, shallow going lower each rep.

Dumbell on chest, toes hooked under foot rest, 2sec Paused, explode up
Rotation 1) +45lbs x 8
Rotation 2) +45lbs x 8

Abs cramped up after 1st set, was fine after a stretch. I need to warmup more gradually next t ime. Works my tibs a bit as well

static stretches for hip flexor/quad, glute, adductor, hammies, calves, lower back, shoulders, upper traps/neck

RDL stretched ISO hold, started at knee and ended up on floor - forgot to do em, will next time!
 
hey colin, any ideas on how to increase power clean poundages? I've been stuck around 225, 235 for a long time now even though I can squat ~400 pretty easy...is it just a matter of progressive overload or are there any 'tricks?'
 
ChinkNasty said:
hey colin, any ideas on how to increase power clean poundages? I've been stuck around 225, 235 for a long time now even though I can squat ~400 pretty easy...is it just a matter of progressive overload or are there any 'tricks?'
Click to expand...

you should be able to do 245-260lbs, depending on how deep you catch it.
You have the strength, so you need more speed. Deloading can help speed.
Ever try powersnatches, cleangrip power snatches, light jumpsquats and jumping boxsquats? Partial range powercleans from the hang, especially paused require lots of speed. Overhead med ball throws? Speed squats with 60-70% of 1RM as well

here is some stuff from Jud Logan (world class thrower) on how Poliquin boosted his powerclean

note the slow tempo squats - duration work, almost like HIT :)
Lots of wave loading and complexing as well
--------------

I read with interest the post about the Power Clean by Charles Poliquin. He wrote a 22 week program for me that enabled me to add 40 lbs. to my power clean, which had been stuck @ 404 for 8 years. I only did actual Power Cleans from the floor in the last three weeks. I will post the exercises I did, but the key was strengthening the weak links, icluding the brachialis and forearm extensors, the abdominal wall and low back areas. In 1988, I did 352x8 reps, but still failed at anything over 404. His ideas are similar to louie Simmons in many regards, but his programs are geared more for athletes in Olympic disciplines than the specific sport of Powerlifting. Both have much to offer and I have spent time with both and interchange protocols to continue to make progress @ age 38 and over 20 years of training.

As a follow up to my last post I will try to explain the methodolgy behind my improvement to a 440 Power Clean. In 1992 I visited Poliquin in Montreal and was tested for muscular imbalances. The results were humbling, although he concluded I was stronger in some aspects than anyone he ever tested, certain areas left me weaker than 105 lb. figure skaters. He fixed my squat first, and although I boasted a 770 BS and 550x3 FS, I could not squat 250 lbs. 5 seconds down, 5 seconds up for 6 reps-- a test being accomplished by female speed skaters on the next platform. The second phase was my pulls. He started me with 6 sets of 6 Snatch from mid- thigh w/ a pause to reset technically each rep. After each set I did 6 reps of Pulls from the floor w/ 15 kilos more to the nipple. Each compound set had a 90 sec. rest period between the Mid and the Floor. Each set got easier due to the lighter feeling. This was a total of 12 work sets- w/ 5 lighter warm-up sets- yes I puked! 90 secs. came quickly to someone use to 4-5 min. recovery. This initial program lasted 3 weeks, done on M and Th, along with Squats- upper body was T and F, w/ W off. I finished w/ 105kx3 Mid thigh Snatch and 120k pulls for 3 and also a 350x5 slow tempo squat. More to follow if still interested.

The next 3 week block switched to Hang Clean and F. Squat. The protocol was 5x4 wk. 1, 4x4 wk. 2 and 5x2 in wk. 3. My best was 160 K for2 in the hang clean done to upper patella. I also did Romanian Dead lifts during this cycle. The next 3 week cycle switched to progressive range PC. Depending on the reps, starting with 4x6, the first rep was done from high thigh, moving down 2 inches per rep until the last rep was mid shin, but never touching the floor. The first rep was the hardest and by rep 6 i was in a more favorable posistion for strength. The Squats went to BS and 8x3 @ 70% 3 secs. down/1 sec. up, with 60 seconds rest- yes I puked! I also did seated good mornings. I finished with a 147k x4 Progressive range set, 2 reps above knee and 2 below- never letting the plates touch the floor- in the squat I finished @ 405 for 8x3 w/ 60 sec. rest. This program was Neural Drive and my throwing took a big jump, 75 meters in Jan. and 75 feet in the weight. The next 3 week cycle was Mid Grip Snatches and paused front squats in the hole posistio6-4-6-4-6 (Wave loading) The mid grip snatches were 1+2. One from mid thigh and 2 from the floor. I finished w/ 110k from mid grip 1+1. I also did Standing good morning during the cycle.

The next 3 week program switched to the floor for the first time on the clean. Week 1 was 4x4, week 2 was 5x5 and week 3 was 3x4 and the second workout of that week was 5-3-2-1-1. The key was Jump Squats before PC, 3x20 w/ 50k, this was the precursor for speed and dynamics. The Squats were heavy 1/2 squats and killer hamsrtring workouts. I did 170k x4 and eventually 200k or 440 lbs on my decending set day. My throwing went to hell this cycle and 4 weeks before nationals, I could only throw the weight 74 feet, but the 9k hammer was at a lifetime best of 68 meters, strong but no neural drive yet. The finishing cycle was Snatch Grip jumps 4x6 w/40k and speed snatches from blocks, high shin, 3-2-1-2-1. I only did ONE set of Front Squat, 80k x 5 per workout and recovery was amazing. The upper body workout featured pushpress and chins only and I went to New York for the nationals breaking the world record in the weight @ 80 1/4 and losing to lance Deal. In hindsight changing workouts every three weeks was key for me and by concentrating more on tempo of squats and increasing my work capacity instead of just cleaning and squatting heavy- I was able to make the breakthru that lead to over 80 meters at the Olympic trials and 4th in Barcelona. Don't try to copy my workout, but maybe learn from the variety in tempos, grips, rest periods and posistions of pulls for breaking plateaus.

On the jump squats, the key is to have the elbows under the bar pointing straight down ( good powerline). Next the athlete squats into what I call a high 1/2 squat posistion, and attemps to drive the feet thru the floor in a violent change of direction--- try to reach maximum height each jump (I tell my athletes to feel sensation of reaching for the ceiling w/ their head, and to point the the toes down on lift off). Keep the bar tight to the traps and upon landing repeat w/out pause. When done correctly it looks like weighted hopping in place. Remember this is more plyometrics and a stimuli for the nervous system to prepare the fast twitch muscle fibers to fire! Again, I used 110 lbs, I had my all-american (207) use 40 k or 88 lbs, on his way to a 150k (330) clean @ a BW of 210. Hope this gives you some guidelines.
 
Same thing, but more detailed - note the gain on his vertical jump after the program, from 29 to 33 inches with bodyweight going up, but he did get leaner as well

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

In 1992, preparing to make my third Olympic Team in the hammer throw, I sought the help of "Strength Guru", Charles Poliquin. Until this time the shortest training cycle I had ever done was 6 wks. and some lasting 12 wks. before changing. He switched me over to 3 wk. cycles of M-TH Pulls/Squats and T-F, Upperbody. I never stagnated, and in one particular 21 wk. period, I increased my Power Clean from a previous best of of 404, to 440. That was 7/ 3 wk. blocks of varying Pulls, Squats, Tempo's, Range of Motions, Rest periods and Rep Schemes. More later, on ways to increase "YOUR" Power Clean- From the floor in a high catch posistion.

Part 2 Training The Power Clean
by Jud Logan on 9/17/1999.

Earlier I mentioned 3 week blocks I used in 1992 to increase a stagnant Power Clean. My goal was to increase my Clean in a 21 week period to 440 from a previous best of 404. The first 3 week cycle was done on M and Th and incorporated Mid-Thigh Snatch from a paused posisiton 5x6. After every set of snatches- 3 minutes later I would do a set of Snatch Pulls from the floor with 15 kilos more than what I snatched the previous set. The goal being to get the pull to chest height. Each time I went back to the snatches (again 3 minutes), the mid-thigh snatches felt lighter and accelerated. Including 4 warm-up sets, this made for a 14 set workout on pulling movements. Wk. 2 was 4x5 and Wk. 3 was 4x4. The squat that day was "Key" in me addressing a weakness, that being leg strength thru all ranges of movement. I was a former 770 "momentum" B. Squatter, but Poliquin's 5 second eccentric, 5 sec. concentric Squats tore me up. Having a spotter barking the tempo, I did the same rep scheme as snatches, 2 x per week with 3 weeks total. Initially 110 Kilo's kicked my ass and has put many a strong squatter to the trashcan puking. I finished off the workout with some light low back work and various abdominal exercises. T-F called for my upper body training and addressed certain functional weaknesses, in my case brachialis and lat strength. I have NEVER done a program in 22 years of training that made me feel so "Yoked". I had dramatic body changes and lost 1 1/2% bodyfat in 3 weeks. I will return soon with Phase #2 of the 7 Phase program. Good Luck!

Phase 2 and 3:
by Jud Logan on 10/15/1999.

Last segment, we dealt with Mid-Snatch and Snatch Pulls, coupled with slow tempo Back Squats. My next 3 week phase moved to the Hang Clean. To recap, we pull and squat on M-TH and upperbody on T-F. The Hang Clean is executed from a paused posistion, one inch above the patella. Week #1 is 5x4, Week #2 is 4x4 and Week #3 is 5x2. The Squat portion moves to Front Squats, used in the same rep scheme as Clean. The aux. exercises for this 3 week block are key. Low Pulley split squat lunges, using an opposite arm, opposite leg method 3 x 20. Free hand on hips, upright back and let the knee travel forward over the toe until the back knee touches the ground. The final exercise on this day is Romanian Deadlifts 3x8. The upper body deals in 2 minute supersets of 3 groupings: #1 Seated D-bell press with Close Parallel Pulldowns: #2 Close Grip bench with Rope upright row: #3 Low cable lying triceps with Reverse Grip Preacher Curls. Our third 3 Week Block gets down to the Nitty Gritty of discovering Power Clean weaknesses! The pulling day is Progressive Range Power Cleans (the most inventive way of developing power, I have ever done!) Starting rep one from a high thigh hang clean, each rep, drop the bar down two inches and clean. By the 4th rep you should be slightly below kneecap, 5th mid-shin and the last rep from the floor. By starting in the weakest posistions while the energy levels are highest, enables you to make your strongest rep on the last rep, while energy stores are failing. Week #1 4x6, Week #2 3x6 and Week #3 4x5. The squat here is crucial. It is called a Neural Back Squat. Figure your 70% max and do 8x3 with ONE minute rest between sets. Take 3 second to lower and less than one second to come up! This is where we develop the ability to Jump off the ground in later weeks! Finish off with 3x10 of seated good mornings. The upper body day adds to our power> Start with Push Press 5x4 and then group our 2 minute supersets of 1/arm row and a rotator cuff exercise of choice. (I like the shoulder horn) The 2nd grouping is Hammer D-bell curls with Parillo Tricep ext. (Heavy eccentric loading to the forehead and row the bar down to a close grip push) This 3 week block really accelerated my vertical jump and dynamics. The progressive range cleans, strengthened weak ranges of my pull, and the neural squat enabled me to keep a constant weight in the squat and train the fast twitch fibers, while allowing the back to recover. Well Folks, that is now 9 weeks of my program that put 40 lbs. on my Power Clean from the floor- (400 to 440) and we haven't even started a cycle of cleans from the floor yet!--Don't worry. . . . . . It's Coming.


Phase #4/ Increasing your Power Clean
by Jud Logan on 12/6/1999.

We left off last program in a Neural Drive Phase, which challenged our dynamics. Before moving to the final 2 programs, which last 3 and 2 weeks - finishing with our cleans from the floor, we have one cycle to go. The mid grip snatch is a great exercise to get the athlete to really extend the pull. Using a grip between clean and regular snatch- remember *wrists rolled under- elbows out when pulling- the progran starts out 5 sets of 2+2. What this means is 2 reps from the hang and then 2 from the floor. Week #2 is 1+2 and week #3 is 5 sets of 1+1. The squats as always are key for building our power foundation. We will do Paused Front Squats, using the wave loading method. 3 seconds to eccentrically lower to 1 inch below parallel- and a full one second pause- returning with a 2 second controlled concentric. The rep scheme is 6-4-6-4-6, using the 6's for hypertrophy and the 4's for using heavy weight- example: 90K x 6 120K x 4 100K x 6 150K x 4 110K x 6- the second week is 5-3-5-3-5 and the third week is 6-4-2-5-3-1. In three weeks you should really pack some poundage on the squat. Keep the snatches fast and high catches- use straps! We supplement this portion with standing good mornings to really cook the hammy's and try lying cable reverse crunches on the low pulley. Attatch your weight belt to a hook from the low pulley and get back far enough so that 90 degrees is your starting posistion and the stack does not touch. Do reverse crunches (knees to chest) and only return to 90 (don't let the legs straighten- 3 sets of 20 will send you cramping. As far as the upper body goes this is a free period to re-introduce your old favorites.

Final Power Clean Phase
by Jud Logan on 2/15/2000.

It's time for the first time to finally Clean from the floor and get a new PR. I will address the M-TH workout and the upper can be left to you. As past workouts, this is a 3 week phase- Power cleaning 2 x per week. The first exercise of the day is KEY- Jump Squats! When I first saw this, I questioned doing a leg movement before cleans- until I hit myself in the chin with my first clean @ 80K- that felt like 40K. OK- back to Jump Squats- these are done using relatively light loads. After a good stretch I used 50K for 3 sets of 10. The athlete goes into a 1/4 squat and elbows under the bar, jumps as high as they can (try to point the toes down at max heigth) upon landing, go immediately to 1/4 squat and up again- No Pause and No leaning forward- every rep is at maximum effort. What are we teaching our body? Maybe that the Clean is a dynamic movement where at some point in the pull we attempt to jump and accelerate the bar! In the second week the reps move to 3 sets of 15 and in the third week 3x20- the weight remains the constant. Upon finishing these- you may start your power clean workout from the floor-take 2 warm up sets- for me that is 80Kx4 and 100Kx2, and then 4x4- being progressive- ie. . 120kx4 130kx4 140kx4 145k x4 and then a little heavier the second day of the week. The next week, the reps go to 4x5- with the goal being, to do for 5 on your final set what your 4 rep max was in week one- and then slightly heavier in the second day. Week 3 returns to 4x4 and assuming I made 150K in week one and then did 150K for 5 in week 2 and then maybe 152.5 the second workout- I am set up to do 155-160K for my final set of progressive 4's in week 3 and then the last day of the program, 160-165k for 4. The other 2 aux. exercise are suicide leg curls- which are done 8-4-2 in a dropset fashion for 3 sets. The Squat used is 1/4 Back Squats in power racks to pins- it is time to recover the low back and heavy squats don't really jive with heavy pulls! The reps used for the 1/4 pin squats are wave fashion 7-5-3-5-3. The following Monday- (after a nice deep tissue massage on sat.) I did 3 sets of jump squats for 6 reps with 40-50-60K and my Power Clean workout (from the floor-high catches/ with straps/no belt) 80k x 4 100kx2 130kx3 145kx2 160kx1 175kx1 190kx1 200kx1 *440 lbs. and a new lifetime best by 30 lbs. #Notes- vertical jump during this program increased from 29 to 33 inches and overhead ball throw from 66-72 feet (16lbs) Starting bodyweight was 267- the finishing bodyweight was 272 Good Luck' Jud Logan 3X Olympic Hammer Thrower Age 40
 
A feel a bit drained and sore all over, but not as much as I expected, especially since every squat work set was balls to the wall! Knees are holding up real well too, thanks to all the good stuff I've been doing stretching and prehab/mobility wise

weighed 92.4kg 203.3lbs straight out of bed in underwear
Big drop in bodyweight

20+min relaxed walk, light active recovery work and easy stretching
 
just be careful with the shoulders...

make sure you have the flexiblity to do em, with no impingment issues, and always pull the up vertically. If you swing it, bad things will happen.
Jumpsquats and jumping boxsquats, especially paused ones are easy to do.
Med ball overhead throws are even easier and less stress on the body, but pretty high intensity on the CNS though


anyway the take home message is, if your strong, but not powerful, work on speed and being able to turn on fast.
And vice versa. Complexing and Waveloading can make heavy things feel lighter and light things move faster
 
Feeling much better, most of the soreness in my lower body has gone. Upper body still somewhat sore. Feet and lower body is feeling better than it has in a while. Body is getting used to the walks.

weighed 92.6kg 203.7lbs straight out of bed in underwear
carb loading today
 
Wednesday 28th June - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 - Upper 1 Strength - Microcycle 8

Damn good workout, was a bit sore and tired, but felt strong and making progress in all areas. I can finally bench pain free after months of rehab work. I never thought I would be able to bench again, happy as hell!!
Also was able to flip my snatch grip around on the shoulder dislocates with arms locked and straight - gonna keep going and see if I can do the same with my jerk grip width.

Real quiet in the gym like Monday, just the way I like it. I can hog the power rack, this new training schedule is looking good so far :)

Bodyweight at gym - 211lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 9/10

General warmup -

1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean


Rotating Sets between each exercise

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

stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation


16inch grip Bench - shoulders tucked, no arch or leg drive

Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5, 225x4

controlled, no bounce
Rotation 1) 255lbs x 1
Rotation 2) 225lbs x 4 --> hard strain on last rep
Rotation 3) 225lbs x 3
Rotation 4) 225lbs x 3
Rotation 5) 225lbs x 2

It's been months since I last benched, and hurt my shoulder. Now after rehab I'm even better than before. Even with the really crappy multi-curved/bent bar, after I warmed, it never felt this smooth, stable and easy before.

I wasn't sure what I would do today, but as I warmed up, controlled with no bouncing, things felt real good, so I just kept going heavier, and did 225x4 in the warmup, with a rep in the tank. Then did 255 just for the hell of it, and it felt good with a moderate strain and not that heavy or shakey in my hands. Probably could do 265lbs today if I went all out. My all time best is 295lbs with a 14inch grip at 219lbs, and 285lbs with a 16inch grip at 210lbs before I shafted my shoulder. So I'm not a whole lot weaker - thanks to military presses, scap dips, dumbell bench, scap and cuff work.

On the 3rd set with 225lbs my form was different, I went down controlled as before, but an inch or so above the chest I relaxed and let it free fall a bit, regained tension before it touched my chest and slammed it up without bouncing. It went up a lot easier, that's why I was able to do 3 reps again, where I should have only gotten 2. Will have to see if I can bench like this with heavier weights, but definitely add more power. Probably should have stopped there, but did another set after that. Chest was pumped as hell even with the narrow grip, gonna be sore tommorrow!

All my support muscles, and shoulder stability and mobility is much better than before, so I expect to finally hit 315lbs soon. It helps that I have done 295lbs with a 14inch grip from a deadstop off pins before - I didn't test my max back then though....Goal is still to do 315x5 one day.
The average bobsledder around my body weight close grips around 300lbs, so I'll be right up there soon, and maybe even get close to double body weight one day. It helps that my upper arm is short. My wingspan is actually less than my height. Not good for dunking, but great for benching and higher sprinting stride frequency :D


Chest Supported T-Bar Rows - medium overhand grip

warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +70x5, +105x5, 115x3, 135x3

Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 160lbs x 3 --> NEW PR! - hard strain on last rep
Rotation 2) Bar + 160lbs x 3
Rotation 3) Bar + 160lbs x 3
Rotation 4) Bar + 160lbs x 2 + 1 partial

When I powered up 3 reps with 3 plates (135lbs) in the warmup and rattled the plates at top, I knew I was much stronger than before, so I had to go up in weight and get me a new PR. The explosive work and high rep upper body work at the end of the last training cycle has definitely made me much stronger. Probably could have gone even heavier too, 4 plates here I come!
That will make me the strongest guy in the gym on these and definitely the strongest pound for pound here :)

-------------------------------------------------------
Rotating Sets between each exercise

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

Dip Shrugs

warmups - bench dip style x 10, regular 10sec Hold + 5 reps, BWx5

slight hold top and bottom
Rotation 1) +25lbs x 10
Rotation 2) +25lbs x 9

quite hard after the benching

Elbow on Knee single arm External Rotation - started from bottom

warmups - 3kg x 10, 15lbs x 6, 30x6, 40x4

controlled - 1min between sides
Rotation 1) 22lbs x 6
Rotation 2) 22lbs x 6 --> hard strain on last rep

damn cuffs felt way stronger than the last time I did these. I need to get these up to a controlled set of 30x5 for my bench goals

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

Cooldown - Restorative - ISO stretches

Subscap stretched ISO hold - 5kg x 40secs
Pushup/Dip stretched ISO hold - knee supported x 30secs

Shoulder dislocates with wooden staff - lots
Static stretches - lats, shoulders, rear delt, bicep, tricep,
overhead reach on floor
single arm overhead vertical + horizontal stretch on chin bar, feet on floor
 
Last edited:
If you dont mind me asking,does bench pressing have any real use for your goals of being explosive or is it more a general strength lift for you?
 
asdfzxcv said:
If you dont mind me asking,does bench pressing have any real use for your goals of being explosive or is it more a general strength lift for you?
Click to expand...

helps with sprinting, arm drive and such. and overall organism strength. Body works as a unit as they say. Helps keep the CNS stimulated when your not squatting heavy when doing a power work block etc


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

Crappy sleep, took a while to fall asleep and woke up early as well.
Don't feel drained which I was expecting to be. Pretty sore as expected - pecs right at the sides, front delts and upperback.

weighed 93.4kg 205.5lbs straight out of bed in underwear

light active recovery - usual stuff swings and stuff, 6 inch setup+calf raise x 15 each leg, scapular wall slides
25min relaxed walk - felt real good after that, getting pretty comfortable now
easy stretching
 
Pecs and front delts still really sore! Upper back still a bit achey.

weighed 94kg 206.8lbs straight out of bed in underwear
carb loading today
 
Late night. Pecs still a bit sore...
Chilling today. Legs felt real good yesterday, getting that snappy feeling back, but today my hips felt tight. Did a bit of loosening up and felt good, then decided to foam roll my hips, IT band, quads, upper back etc with my Ghetto Foam Roller and now I'm tired, d**n that's like an exercise in itself! :)
My girlfriend was like "WTF are you doing, looks like torture" :D
Well it hurts like it...

Stretched lats by lying on my back and doing some scapular slides and reaching overhead and leaving em there, still to tight for back of my arms to make contact with the floor.

looking forward to my fav workout tommorrow - lower body and power work!

didn't weigh myself, but more or less the same as yesterday
 
Forgot about the time so late night and only 5 hours of sleep...
Bit achey all over from the foam rolling and sitting on my ass.
Was looking forward to a good workout today, but I've ruined it!

weighed 93.3kg 205.26lbs straight out of bed in underwear
 
Monday 3rd July - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - Lower Power - Microcycle 9

Workout felt surprisingly good and went well. Power is coming back, jump peaked at my best at 198lbs during the middle of workout. Now I just need to stabilise and edge my gym weight back down to 200lbs as I continue to get stronger and more powerful. Hope to hit a 38-40inch standing vertical jump.
Then when I lean down to 180-190lbs that will take me over 40 inches - that's the plan anyway :)

Body weight at gym - 211lbs in winter clothing
Workout time - 2 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 full squat 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) situp complex on swissball
4) various hops
5) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk, hang power snatch


Rotating Sets between each exercise

Resting 1-2mins on warmups

worksets -
Jumps - no rest - Speed Hops - 1.5mins - Jumping Box squats - 3 mins - Explosive squats - 3.5mins --> repeat


Vertical Jumps - in sneakers

warmups - some low altitude drops, then did a bunch of submax jump sets of 2-3 getting higher each time

then at the start of each rotation did 1 standing VJ with 2 arms, one step 1 armed jump, and standing 1 arm VJ with 10secs rest between each

feeling tired and muscle achey on the 5th rotation, jump losing the pop so I stopped there. Still was able to get through 4 rotations, good work capacity.


Speed Hops - 6 inch Rebook step - in sneakers

warmups - 2 sets of 10 reps, then sets of 5, then 3

fast as possible
Rotation 1) 10 reps
Rotation 2) 10 reps
Rotation 3) 10 reps
Rotation 4) 10 reps

The VJ before these really boosted up the speed, like a jack hammer!
The step was kinda springy too, which helped.
All around 6 seconds or under, I'll time it better next week - stopping the clock when I get back to the floor on the 10th rep.


Jumping Box Squats - 18 inch box - medium stance - in sneakers

Warmups - a few sub-max sets of 2 with body weight, then no sets until the main workout

slight pause on box
Rotation 1) 25lbs x 4 --> lactic acid started to creep in on the 4th
Rotation 2) 25lbs x 3
Rotation 3) 25lbs x 3
Rotation 4) 25lbs x 3

18inch box, puts me at around the sticking point of my squat and about as low as I'll dip when jumping.

clip of last 3 work sets
Right click on link and save as to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_JumpBoxSquat25_3x3_3July06.mpg

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

warmups - Explosive in sneakers, first few reps more controlled down, then the rest dive bombed - BWx8, BARx8, 95x5, 135x5, 185x5, in olys shoes 225x4
Controlled down explode up in oly shoes - 275x2, 315x1

Controlled down, explode up - did 2 low intensity full jump squats before each set
1) 295lbs x 3 --> about 1 sec concentric time
2) 295lbs x 3
3) 295lbs x 3 --> about high 0.8 to 0.9 sec concentric time
4) 295lbs x 3

About 75-80% of my estimated 1RM. Just right, heavy enough to push hard, but not so heavy that I have to strain. Form was good.
Concentric time around 1 sec, perfect, but I got faster on the third set. I started going down faster around then, not on purpose though, it just happened as I got fired up from the jumping and stuff I guess.

clip of lfirst 3 work sets
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ExplosiveSquat295_3x3_3July06.mpg

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

Rotating Sets between each exercise

Resting 2mins between each exercise

Single leg Seated Calf raise

Warmups - A set with no weight on machine

10sec stretched hold at bottom, then hold at top, mid and bottom, 5 sec stretch after last rep
Rotation 1) 25lbs x 5
Rotation 2) 25lbs x 5

did these single leg as my right ankle doesn't have the same ROM. These should help even em up, nice stretch

Sideways sit ups on hyper machine

hold at top, mid and bottom
Rotation 1) BW x 5 each side
Rotation 2) BW x 5

these kick my ass!

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

snatch grip RDL stretched ISO hold - Bar x 1min
started at knee and ended up with stomach on thighs

static stretches
 
Feel a bit down, not really drained, but definitely a bit down.
Not too sore , just an overall achiness, especially in my obliques and upper hammies.

weighed 92.8kg 204.16lbs straight out of bed in underwear
dropping back down. That's what happens when there is a 5 hour gap between pre and post workout meals with a 2 hour intense workout inbetween :)
And I didn't eat all that much yesterday.

active recovery - swings and stuff, 6 inch steup into calfraise x15 each leg, scauplar wall slides

25 min walk - felt great, much easier now. Both ankles felt more free and right side didn't complain from that old ankle injury. Seated calf raise stretch working real fast, looking forward to see how it effects my sprinting when I get back into it. Also I normally crunch my toes down in the 2nd half of the walk, just building up the habit and strength there to use when sprinting.

easy stretching for whole body after
 
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