Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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

 

[coolcolj]

I've got medial shin splints

http://www.drpribut.com/sports/spshin.html

 

[coolcolj]

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

 

[coolcolj]

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)

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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

 

[coolcolj]

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

 

[coolcolj]

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

 

[coolcolj]

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!

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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

 

[wakefib]

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?

 

[coolcolj]

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?

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

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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

 

[coolcolj]

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...