Please Scroll Down to See Forums Below ChinkNasty
New member
doesn't look like your illness affected you all that much, gj pushin through
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
ChinkNasty said:
it's only hayfever
-------------------------
Much better sleep, I was actually late for my part time job, becuase of that
Feet, ankles and calves pretty trashed up, achey spinal erectors
weighed 96.6kg 212.5lbs straight out of bed in underwear
The non-powered steering wheel in the van feels really light now thanks to a wheel alignment earlier in the week. Man I can drive it with my finger tips now, instead of wrestling and straining hard on it at least 4 days a week. Sure makes a big difference to my upper body recovery, especially my pecs/lats and cuffs. So I didn't feel as sore and tired today as a result. I expect this to impact my upper body training in a positive way.
coolcolj
New member
Sunday 27th August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 1 - Upper Strength - Micro cycle 8
Felt sleepy and tired, but was fairly strong and crisp today. So a productive and decent workout, I left the gym not too run down.
Body weight at gym - 215lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12
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 warm up and work set rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x12, +25lbs x 8, +45x5, +70x5, +90x5, +115x3, +125x2
Explosive
Rotation 1) Bar + 125lbs x 4
Rotation 2) Bar + 125lbs x 4
Rotation 3) Bar + 125lbs x 4
I didn't notice much slowdown on the 3rd set. Feeling fairly comfortable now, so I'll go up to 3 plates the next time I do these explosively
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 245lbs x 4 --> hard strain on last rep
Rotation 3) 245lbs x 3 --> just made the last rep, slow through sticking point
Inching on up. Crappy bar made it slightly unstable, but strength wise, I was solid and crisp. Felt good. 225lbs in the warm ups was pretty comfortable and quick, just about speed weight now. Can probably do 7 reps with it.
In a few more weeks I should be able to bang out 4 reps with my 1RM from 2+ months ago, 255lbs.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, 15lbs x 6
controlled
Rotation 1) 20lbs x 10
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 19 (+1 rep)
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
Felt sleepy and tired, but was fairly strong and crisp today. So a productive and decent workout, I left the gym not too run down.
Body weight at gym - 215lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12
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 warm up and work set rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x12, +25lbs x 8, +45x5, +70x5, +90x5, +115x3, +125x2
Explosive
Rotation 1) Bar + 125lbs x 4
Rotation 2) Bar + 125lbs x 4
Rotation 3) Bar + 125lbs x 4
I didn't notice much slowdown on the 3rd set. Feeling fairly comfortable now, so I'll go up to 3 plates the next time I do these explosively
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 245lbs x 4 --> hard strain on last rep
Rotation 3) 245lbs x 3 --> just made the last rep, slow through sticking point
Inching on up. Crappy bar made it slightly unstable, but strength wise, I was solid and crisp. Felt good. 225lbs in the warm ups was pretty comfortable and quick, just about speed weight now. Can probably do 7 reps with it.
In a few more weeks I should be able to bang out 4 reps with my 1RM from 2+ months ago, 255lbs.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, 15lbs x 6
controlled
Rotation 1) 20lbs x 10
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 19 (+1 rep)
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
coolcolj
New member
Tuesday 29th August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 2 - Lower Strength - Micro cycle 9
Workout was productive, but I didn't really feel all that good and strength is down. I had good sleep too..WTF. Maybe I need to get back into more walking for active recovery which I have cut back a bit.
Changed things up, time to hammer the hamstrings, and cut back on the leg and hip size
Body weight at gym - 215.5lbs
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 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Rotating Sets between each exercise
Resting 1-2mins on warm ups and 3 min on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Semi-Explosive in sneakers - BWx8, Bar x 5, 95x5, 135x5, 185x5, 225x5
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 3
2) 335lbs x 3
3) 335lbs x 3 --> last rep very slow
335lbs was pretty hard today, but I also went down a bit slower than before.
It does seem, like ever since I dropped the clean pull and eccentric RDL combo, my squat strength has been going back down. Hamstrings seem to be the key for me in all things. Which is what I'm getting back into today. Hopefully this will turn around things
Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt
did these in between the warm up sets on squats
in sneakers High Hang powerclean - bar x 3
High Hang powerclean + 2 High hang Squatcleans - Bar
Powerclean + High Hang Powerclean + High hang Squatclean - 89lbs
Powerclean + high hang Powerclean 119lbs, 155lbs
In oly shoes - Powerclean x 2 with reset - 185lbs
Powerclean - 205lbs
Warm ups - 155lbs x 1 each side
Semi Explosive up down, controlled down, slight pause at floor.
Left side first, no rest
1) 155lbs x 3 each side
2) 155lbs x 3 each side
3) 155lbs x 3 each side
Nice hammie and calf action. Felt a bit unstable, but that makes it hammer the spinal erectors and obliques even more. Good move. And it doesn't overload the lower back unlike regular deads/RDLs , so nice complement with heavy squats
---------
Rotating Sets between each exercise
minimal rest between each exercise
Single Leg Seated Calf raise - BW for a few reps, +35lbs plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Toe curls on lying leg curl machine - 1 Plate x 12, 2 plate 2x5 - pause at top, middle and bottom
Single Leg Standing Calf raise machine - BW for a few reps, 4 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 5, +35lbs x 5 - 4 sec pause at bottom on each rep on all weighted sets
---
Snatch grip stretched RDL ISO hold - started at knee and ended up an inch off the foot after 1 min
some lower body, and lower back stretches
Workout was productive, but I didn't really feel all that good and strength is down. I had good sleep too..WTF. Maybe I need to get back into more walking for active recovery which I have cut back a bit.
Changed things up, time to hammer the hamstrings, and cut back on the leg and hip size
Body weight at gym - 215.5lbs
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 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Rotating Sets between each exercise
Resting 1-2mins on warm ups and 3 min on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Semi-Explosive in sneakers - BWx8, Bar x 5, 95x5, 135x5, 185x5, 225x5
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 3
2) 335lbs x 3
3) 335lbs x 3 --> last rep very slow
335lbs was pretty hard today, but I also went down a bit slower than before.
It does seem, like ever since I dropped the clean pull and eccentric RDL combo, my squat strength has been going back down. Hamstrings seem to be the key for me in all things. Which is what I'm getting back into today. Hopefully this will turn around things
Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt
did these in between the warm up sets on squats
in sneakers High Hang powerclean - bar x 3
High Hang powerclean + 2 High hang Squatcleans - Bar
Powerclean + High Hang Powerclean + High hang Squatclean - 89lbs
Powerclean + high hang Powerclean 119lbs, 155lbs
In oly shoes - Powerclean x 2 with reset - 185lbs
Powerclean - 205lbs
Warm ups - 155lbs x 1 each side
Semi Explosive up down, controlled down, slight pause at floor.
Left side first, no rest
1) 155lbs x 3 each side
2) 155lbs x 3 each side
3) 155lbs x 3 each side
Nice hammie and calf action. Felt a bit unstable, but that makes it hammer the spinal erectors and obliques even more. Good move. And it doesn't overload the lower back unlike regular deads/RDLs , so nice complement with heavy squats
---------
Rotating Sets between each exercise
minimal rest between each exercise
Single Leg Seated Calf raise - BW for a few reps, +35lbs plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Toe curls on lying leg curl machine - 1 Plate x 12, 2 plate 2x5 - pause at top, middle and bottom
Single Leg Standing Calf raise machine - BW for a few reps, 4 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 5, +35lbs x 5 - 4 sec pause at bottom on each rep on all weighted sets
---
Snatch grip stretched RDL ISO hold - started at knee and ended up an inch off the foot after 1 min
some lower body, and lower back stretches
coolcolj
New member
Weds
took ages to fall asleep, outter thigh was throbbing, CNS jacked up and dog was annoying!
Hammies, spinal erectors and upper back sore. Legs nowhere near as sore as before, the lower reps making a difference here. They feel much better, no bloated feeling.
weighed 96.8kg 212.96lbs straight out of bed in underwear
----
Thursday
Same deal with sleep as yesterday, but my CNS wasn't jacked this time.
Woke up by alarm so I didn't bother to taking a waking pulse. I'll only record it if I can relax a while.
Posterior chain still sore, but legs and feet feel good, that nice and loose feeling is coming back
weighed 97kg 213.4lbs straight out of bed in underwear
ugh getting heavier...
took ages to fall asleep, outter thigh was throbbing, CNS jacked up and dog was annoying!
Hammies, spinal erectors and upper back sore. Legs nowhere near as sore as before, the lower reps making a difference here. They feel much better, no bloated feeling.
weighed 96.8kg 212.96lbs straight out of bed in underwear
----
Thursday
Same deal with sleep as yesterday, but my CNS wasn't jacked this time.
Woke up by alarm so I didn't bother to taking a waking pulse. I'll only record it if I can relax a while.
Posterior chain still sore, but legs and feet feel good, that nice and loose feeling is coming back
weighed 97kg 213.4lbs straight out of bed in underwear
ugh getting heavier...
coolcolj
New member
Thursday 31st August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 3 - Upper 2 Prehab_Rehab - Microcycle 9
Holy crap 5.5lbs heavier since the last time I did this workout!
Didn't feel that good, but I am a bit stronger and it was productive enough. The lower overall rep count allowed me to use shorter rests between each exercise and my forearms weren't as thrashed too.
must admit I didn't think I'd get my pressing/bench strength to go up without direct tricep work, but so I've proven myself wrong big time.
Body weight at gym - 217.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 2 to 2.5 mins between each exercise on work sets, 3 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, 135x3
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 155lbs x 4 --> harder strain
first set was quite hard, 2nd felt better and was surprised to do 4 reps again. That's even after having done dumbbell bench close to failure
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 217.5 + 10lbs x 4 (+10lbs -2 reps)
Rotation 1) BW 217.5 + 10lbs x 3 (+10lbs -2 reps)
hard strain on both sets. up 10lbs, but the actual increase is probably closer to 20+lbs, as I am 5.5lbs heavier and the chain/belt weighs quite a bit too.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x6, 50x5, 70x5, 85x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 8 (+5 lbs) --> medium strain on last rep
Rotation 2) 90lbs x 7
Easier than I thought. Better warm up scheme. Carrying the dumbbells was pretty hard though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3
controlled and strict
Rotation 1) 45lbs x 7
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
single arm Face Pulls - with 2sec hold - 40lbs x 12
Dip/pushups stretched ISO hold - BW x 30secs
Shoulder dislocates with wooden staff + few overhead squats with staff and a few reps with an oly bar. The bar seems even easier than I thought
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
Holy crap 5.5lbs heavier since the last time I did this workout!
Didn't feel that good, but I am a bit stronger and it was productive enough. The lower overall rep count allowed me to use shorter rests between each exercise and my forearms weren't as thrashed too.
must admit I didn't think I'd get my pressing/bench strength to go up without direct tricep work, but so I've proven myself wrong big time.
Body weight at gym - 217.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 2 to 2.5 mins between each exercise on work sets, 3 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, 135x3
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 155lbs x 4 --> harder strain
first set was quite hard, 2nd felt better and was surprised to do 4 reps again. That's even after having done dumbbell bench close to failure
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 217.5 + 10lbs x 4 (+10lbs -2 reps)
Rotation 1) BW 217.5 + 10lbs x 3 (+10lbs -2 reps)
hard strain on both sets. up 10lbs, but the actual increase is probably closer to 20+lbs, as I am 5.5lbs heavier and the chain/belt weighs quite a bit too.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x6, 50x5, 70x5, 85x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 8 (+5 lbs) --> medium strain on last rep
Rotation 2) 90lbs x 7
Easier than I thought. Better warm up scheme. Carrying the dumbbells was pretty hard though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3
controlled and strict
Rotation 1) 45lbs x 7
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
single arm Face Pulls - with 2sec hold - 40lbs x 12
Dip/pushups stretched ISO hold - BW x 30secs
Shoulder dislocates with wooden staff + few overhead squats with staff and a few reps with an oly bar. The bar seems even easier than I thought
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
New member
http://www.michaelboyle.biz/documents/articles/Elasticity_versus_Power.pdf
This is why we have terms like rate and mag dominant
This is why we have terms like rate and mag dominant
coolcolj
New member
Friday 1st September
Better sleep. Whole body is sore, legs have lost that nice feeling
weighed 96.8kg 212.96lbs straight out of bed in underwear
Saturday 2nd September
Upper body still pretty sore, but legs have got that loose and light feeling back. I did a bit of stretching on my hips, quads and calves yesterday too
I did plan to do my speed/power session today, but when afternoon rolled around I felt tired and lethargic. Poor meal timing etc.. Nice sunny day though, perfect conditions!
weighed 97.1kg 213.62lbs straight out of bed in underwear
Wooo heaviest I've been in a while yet...
Sunday 3rd September
Shoulders and upper traps moderately sore from my part time job yesterday.
Legs still feel pretty decent but not as good as yesterday.
Dark and cloudy today, and it might rain...I should have trained yesterday...make hay while the sun still shines as the saying goes...
weighed 96.3kg 211.86lbs straight out of bed in underwear
Better sleep. Whole body is sore, legs have lost that nice feeling
weighed 96.8kg 212.96lbs straight out of bed in underwear
Saturday 2nd September
Upper body still pretty sore, but legs have got that loose and light feeling back. I did a bit of stretching on my hips, quads and calves yesterday too
I did plan to do my speed/power session today, but when afternoon rolled around I felt tired and lethargic. Poor meal timing etc.. Nice sunny day though, perfect conditions!
weighed 97.1kg 213.62lbs straight out of bed in underwear
Wooo heaviest I've been in a while yet...
Sunday 3rd September
Shoulders and upper traps moderately sore from my part time job yesterday.
Legs still feel pretty decent but not as good as yesterday.
Dark and cloudy today, and it might rain...I should have trained yesterday...make hay while the sun still shines as the saying goes...
weighed 96.3kg 211.86lbs straight out of bed in underwear
eager2learn
New member
Hi coolcolj. I was just wondering, what are your goals? Are you trying to get big oly #'s, and stay at the same bodymass?
Thanx!
Thanx!
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