Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 30th July - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 1 - Upper 2 Prehab_Rehab - Microcycle 9

Average workout, felt tired, but progress is being made. Looked leaner, metabolism seems to ramping up as I'm eating more too. This is a good place to be, eating more, getting stronger, and leaning up.

Dropped the cuff work at the end of the workout, since most the moves today work the scaps and cuffs quite hard. There is no need to add more fatigue as they are feeling a bit overtrained. Upper back and serratus are fried right now!!

Bodyweight at gym - 211.5lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10

General warm up -

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 push ups - on bench x 15


Rotating Sets between each exercise

Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation


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

Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 6
Rotation 2) 135lbs x 6 --> hard strain on last rep

Warmups felt solid and lighter, work sets didn't. Quite hard actually, but I can finally do 2 full sets, so time to up the weight.

Shoulder width Pull downs

warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1

controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 85kg x 6 (+5kg)
Rotation 2) 80kg x 6

Up 5kg and just made 6 reps, last rep just hanging in there. I am strong enough to move over to pull ups done the same way now. Still amazed how far I have come on these from where I started a few months ago!

Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x10, 30x6, 45x5, 60x5, 70x5,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8
Rotation 1) 80lbs x 8

2 full sets, but felt quite hard today compared to last time.


Dumbbell Curls

warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3

controlled and strict
Rotation 1) 50lbs x 4
Rotation 2) 45lbs x 7

had to sue the 50s as someone had the 45s, but that actually worked out better as I didn't have a big pump in my biceps so the 2nd rotation of presses didn't suffer like last week. Almost matched the last week's reps on the 2nd set as well!

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Cooldown - Restorative - ISO stretches

single arm Face Pulls - with slight hold - 60lbs x 24 (+2reps) each side. ouch!

Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold

Shoulder dislocates with wooden staff + few overhead squats - quite hard with the pump in my delts

static stretches for upper body/cuffs and some lower body

palms away and palms facing single arm, stretch/traction on chin bar, feet on floor

 

[coolcolj]

Waking pulse coming back down, it's been crazy lately, but maybe an indicator of my metabolism ramping up.
Upper back, shoulders, and tricep really sore, whole body is somewhat achey

weighed 94.3kg 207.46lbs straight out of bed in underwear

25min walk and light stretching

 

[coolcolj]

Tuesday 1st August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 2 - Lower Strength - Micro cycle 9

Average workout - my schedule is stuffed up so I just did a general workout.
Lack of sleep is catching up to me I think...
Will be doing speed and absorbtion work next time.

Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

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) sit up complex on swiss ball
5) various hops
6) bar complex with 40lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean

7) worked up to a few 90% effort vertical jumps


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

warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 315x1, 335x1

Controlled down, driven up hard - 6mins rest
1) 355lbs x 3
2) 355lbs x 2

Went heavier. Felt pretty hard and did not feel good at all, legs felt tired, GM'ed it slightly on some reps. Didn't feel like I have recovered my last workout 5 days ago.

Olys

Warmups -
in sneakers - Hang Powerclean Bar x 5 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 131lbs.
Stiff arm clean pull +HangPowerclean + high hang squatclean - 155lbs
Powerclean + HighHang Powerclean - 175lbs

Just did these inbetween the warmup sets for squats


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Rotating Sets between each exercise

Resting 2min between each exercise

Standing Calf raise machine

warmups - BW for a few reps

10secs hold, then a hold at top, middle and bottom
Rotation 1) 7plates x 5 (+1 plate)
Rotation 2) 7plates x 5

Lat Machine situp

warmups - BW x 10 (progressively lower each rep), +25lbs x 5

Dumbell on chest, 3 sec hold at bottom of each rep
Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 6

that was hard

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snatch grip RDL stretched ISO hold - BAR x 1min

static stretches for lower body

 

[coolcolj]

Another early morning, not enough sleep. Will try and get a solid nap in sometime today. Whole body is moderately sore, mild drained feeling.

weighed 95.1kg 209.22lbs straight out of bed in underwear

active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after

 

[coolcolj]

Better sleep, could do with more, but I feel much better.
Legs/hips still achey.

forgot to weigh myself, but was about the same later on

 

[coolcolj]

Thursday 3rd August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 3 - Upper Strength - Micro cycle 8

Felt much better! Could tell I would have a productive workout and I was right. Did row explosively today and bench heavy, will flip it around the next time I do this workout and so on. Keeps my CNS from burnout and me stimulated. Should keep the gains steady hopefully.

Body weight is way up! Probably holding water from a carb heavy meal, as I weighed about the usual a few hours back.

Body weight at gym - 216lbs in winter clothing
Workout time - 1+ hour
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench 2 x 10


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups 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 work set rotation


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

Warm ups - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x3, 225x1

controlled, no bounce, driven up hard
Rotation 1) 235lbs x 4 (+1 rep)
Rotation 2) 235lbs x 4
Rotation 3) 235lbs x 3
all sets strained hard on the last rep

Left pec felt a bit gimpy from straining in the non-powered van steering wheel earlier today, but after the warm ups felt ok. Lots of tricep today.
I did what I expected to do last workout. But the bar I used, same as last time, is really bent and curved in lots of directions. I waste so much energy just trying to stabilise it in my hands. I feel I'd be a bit stronger if I could use a straight bar...
Well at least I'm stronger in a relative sense with the same bar as last time.
Being thinking of getting my own nice spinning quality bar, but I would have to bring it with me every time I hit the gym

did a few sets without tucking my shoulder blades together, and it did feel better. Will try it next time.

Chest Supported T-Bar Rows - medium overhand grip

warm ups - explosive - BAR x8, +25lbs x 5, +45x5, +70x5, +90x3, +115x3, +135x1

explosive
Rotation 1) Bar + 135lbs x 4
Rotation 2) Bar + 135lbs x 4 --> 4th rep a little slower
Rotation 3) Bar + 135lbs x 4

WOah, I was blasting up 3 plates, this used to be a max effort weight!
Didn't notice any speed slow down on the 3rd set, but decided to play it safe and stop it there. Better to under train.


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Rotating Sets between each exercise

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


Elbow on Knee single arm External Rotation - started from bottom

warmups - 4kg x 8

controlled - 3 to 4 sec hold at parallel - 1 min between sides
Rotation 1) 22lbs x 5 -> max effort
Rotation 2) 22lbs x 8 --> done normally +2 reps New PR!

Damn, I after a set of ISO held reps where I went all out, I still managed to crank 2 reps over my best!! Looks like I was right about my cuff being over trained as I cut back the work on it last session. Also the ISO on the 1st set may have primed me up, felt springier on the 2nd normal set


Dip Shrugs

warmups - bench dip style x 10, regular 10sec Hold + 6 reps

2 sec hold at top pushing up hard
Rotation 1) BW x 17
Rotation 2) BW x 13

the extra push up as the hold made my lats pump up too.

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Cooldown - Restorative - ISO stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs

Shoulder dislocates with wooden staff - lots + a few overhead squats
able to do em with a grip slightly less than my snatch grip now

stretch for rectus femoris and lower back

 

[coolcolj]

Slight drained feeling, not to bad, moderately sore in my whole upper body, but much less than the last few weeks.
Hips still achey.

weighed 95.3kg 209.66lbs straight out of bed in underwear

raining today, I was planning to do a speed and absorbtion workout tommorrow, but if it's cold and wet then I'll have to change things - maybe do the reactive stuff at gym or home using the stairs for the altitude drops.
The gym is also long enough to do 20m sprints, maybe 30m, we'll see

I'll do some easy active recovery work for my upper body

 

[coolcolj]

Sleep wasn't great, but not too bad. Upper body somewhat sore. Legs and hips feel decent enough.
Feel achey and a bit tired from my part-time job this morning now. Will take a nap before training this afternoon. It's been raining on and off all day, so will have to train at the gym

weighed 95.3kg 209.66lbs straight out of bed in underwear

 

[coolcolj]

Saturday 5th August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 4 - Speed/Power - Micro cycle 9

Pretty good workout, felt pretty explosive, even though my part time job did tire me a bit this morning. 1 hour nap before training helped.

Body weight at gym - 213lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

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) various hop complexes
3) 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


Rotating Sets between each exercise

Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
4 mins at the end of each rotation

Vertical Jumps and Altitude drops

warm ups - did sets of 2 jumps going high and harder over a few sets.
Threw in some standing long jumps onto a rubber mat as well.

Rotation 1) standing VJ, rest 10secs, one step VJ, rest 10 secs
3 Altitude drops off 4 steps - about 30inches - sticking the landing in a deep position on balls of feet
Rotation 2) same
Rotation 3) same
Rotation 4) starting to lose some pop, drops feeling harder to stabilise

New PRs today
Standing vertical jump +1 inch
One step vertical jump +0.5 inch

Finally a new standing VJ PR! Jump peaked on the 2nd rotation. Standing jump felt different, I was able to drop down faster, but seem to stay in the bottom a fraction longer, which allowed me to apply more force. Probably why it gained more than the one step VJ. But we'll see what plyos will do in a few weeks time.


10m sprints - standing start - in sneakers - hand timed

Warmups - did a few prime time, sideways and backward runs

2 sets - 1.5mins rest between sets
Rotation 1) 1.87 sec - 1.84 sec
Rotation 2) 1.84 sec - 1.75 sec
Rotation 3) 1.75 sec - 1.78 sec
Rotation 4) 2 sec - 1.8 sec

Decided to sprint at the gym, see as the field is wet and cold. Went pretty well. Fairly quiet but the people there must have thought I was nuts
Pretty fast, nice wind rush across the face, but had to slow down after 10m as there isn't that much room to decelerate slowly. Didn't feel anything in my hams, hips or legs, but my lower legs sure felt it! Feet, calves, ankles and shins slightly achey. Lower leg is still the weak link.
Form was good in the first few, just a slight hunch in back. Started to push too hard towards the end and looked choppy.

Getting tired and achey on the 4th rotation so called it a day there. Pretty happy with the times as the floor isn't that grippy and I'm fat and heavy


Speed Hops - 6 inch step - hand timed

10 reps as fast as possible
Rotation 1) messed up time as I did too many hops
Rotation 2) 5.97 sec
Rotation 3) 5.69 sec NEW PR! -0.25 sec
Rotation 4) didn't do as was tired by now

Woo that 3rd set was smoking! Didn't get that on video though, just didn't expect to get faster!! Got the first two though - the time from the video was 6.133 sec on first set, and 5.867 sec on 2nd. LOL, I short changed myself on the hand timing, which is unusual.

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Video of the first 2 sets of speed hops.
And a few 10m sprints, one from the back showed my feet and legs track fairly straight ahead, funny because I squat, walk and stand with my feet slightly turned out
They do turn outwards slight on the recovery, especially when I slow down. I'm probably glute heavy in recruitment, used to be a lot worse, but I've been stretching my external hip rotors a lot which help. I look fat and heavy though...
Slight hunch in my back maybe becuase I'm trying to keep my head down or something.

Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Hops_10mSprints_GYM_5Aug06.mpg

 

[super_rice]

Looking a little more fluid doing these movements as compared to before at your heavier bodyweight!

I thought that video was pretty funny, especially where the one guy was standing there looking at the skies while you jetted past.