Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 22nd October - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 1 - BBALL - Micro cycle 10

Went to my usual outdoor BBall court hangout. Cold, I don't jump as well when it's cold..

Bodyweight in shorts and t shirt - 211lbs
Workout time - 1 hour
Workout rating - 7/10

1 month since I last BBall'ed.
Not that fresh today, hammies ached when I dip to jump. But I am down 3lbs from last time without even dieting!

standing Vertical Jump was up an inch and my one step VJ is back up 2 inches to my current best, but the difference is that I'm 7kg 15+lbs heavier!
I'm working my weight back down there and then some, while keep boosting my strength up. My hops have no choice but to go up, and hopefully by a lot
Running jump still needs much more work. More practise. I seem to be scared when doing it which messes up my timing. I don't know why though, I can do depth jumps off 30+ inches fine

Fitness has gone downhill. Need to get back into tempo sprints...

Some guy wanted to play me one on one, but I declined. He called me "big man" - funny hearing myself called that
Hopefully when I get lean I'll be more athletic than "big"

 

[wakefib]

good work on the vert man. how has this affected your jump from a running start two foot take off?

 

[coolcolj]

good work on the vert man. how has this affected your jump from a running start two foot take off?

well I've never been particularly good at running jumps, I get higher but not by much
Like I said, it needs work technique wise. More practise.
It does go up as my standing and one step jump goes up anyway


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7.5 hours of deep sleep, and another 3 hours of lighter sleep. Not bad.
I went to bed soon after eating when I came back home from BBall - real early
I don't even feel drained at all like I normally do after lots of jumping at BBall. Upper body and spinal erectors mdoerately sore, but my legs aren't trashed. All due to the calf work I'm sure. My lower legs just weren't strong enough to take the forces before.

weighed 94.9kg 208.8lbs straight out of bed in underwear
long sleep = low waking bodyweight

might go for a 12min walk and some active recovery work, plus easy stretching etc

 

[eager2learn]

well I've never been particularly good at running jumps, I get higher but not by much
Like I said, it needs work technique wise. More practise.
It does go up as my standing and one step jump goes up anyway


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7.5 hours of deep sleep, and another 3 hours of lighter sleep. Not bad.
I went to bed soon after eating when I came back home from BBall - real early
I don't even feel drained at all like I normally do after lots of jumping at BBall. Upper body and spinal erectors mdoerately sore, but my legs aren't trashed. All due to the calf work I'm sure. My lower legs just weren't strong enough to take the forces before.

weighed 94.9kg 208.8lbs straight out of bed in underwear
long sleep = low waking bodyweight

might go for a 12min walk and some active recovery work, plus easy stretching etc

I hate to interrupt your journal, but you can tell me where you got those pics of the girl in your avatar? She is hot!

 

[asdfzxcv]

I hate to interrupt your journal, but you can tell me where you got those pics of the girl in your avatar? She is hot!

I am pretty sure that those pics are of his GF.....

 

[coolcolj]

Yeah that's my girlfriend

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I haven't bothered logging the last 2 days because I only got 4-5 hours sleep each night..achey upper body as well.
Skipped my upper body strength workout as a result. I figure I need the extra rest anyway.

Better sleep last night about 7 hours, but freaking dog woke me up in the middle of the night!

bodyweight did drop down a bit too, but now it's backup to 96kg 211lbs

anyway will do my lower body strength workout today.

 

[coolcolj]

Thursday 26th October - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 2 - Lower Strength - Micro cycle 10

I washed my car just before heading to gym and man that really tired me out. Felt so dead and lethargic, but somehow by the moneys sets I was cranking it, go figure! Maybe its a fake tired - just the slow twitch fibers were fatigued

Body weight at gym - 214lbs
Workout time - 2 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) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) 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 2mins on warm ups and 3+ min on work sets


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

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x6, 185x5, 225x5
in oly shoes - 265x3, 295x3, 325x2

Hold at middle on the way down, pause at bottom, driven up hard
Rotation 1) 295lbs x 3 --> last rep hard strain
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3 (+1 rep)
Rotation 4) 295lbs x 3 + extra full set
Rotation 5) 295lbs x 2 --> failed on the 3rd rep at the bottom

still feels somewhat hard, but work capacity is up. Felt pretty strong at the middle hold, no problems.
I could tell I was gonna fail on the last set, body tried to GM the 2nd rep, and it was hard to hold at the middle on the 3rd rep..... I just about reached isometric failure too. Big pump in the spinal erectors all the way up the back on the last 2 sets!
Stay here one more session I guess till I can crank out 5 full sets, and then up the weight


CleanPull + Eccentric RDL Combo - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

Powerclean + 2 High Hang Power cleans - 89lbs, 129lbs,
Powerclean + high hang Powerclean - 159lbs
Powerclean x 2 - with a 15 sec reset between each rep - 179lbs, 199lbs, 219lbs --> New PR!

Lowered under control RDL style, 15 sec reset between each rep
Rotation 1) 249lbs x 2
Rotation 2) 249lbs x 2
Rotation 3) 249lbs x 2

Woot I finally doubled a power clean over my body weight!
Surprising on a day I felt so tired, and the lighter warmup sets didn't feel all that easy. Form was good, didn't feel as hard as I expected, pretty snappy, and both reps with caught at the same height - just a 1/4 to 1/8 type squat with feet at the same position as off the floor

Clean pulls also surprised me, first set was kinda rusty, and the first 6 inches off the floor was hard, difficult to keep my back position, but once I got the bar to mid thigh I popped it up to 2-3 inches off my sternum easily without muscling it. I can't get it any higher as the arms get in the way, and traps max out their ROM etc
Every rep felt crisp and were all popped to the same height, even the lowering felt much easier than before. Pretty amazing considering I'm also alternating sets of gut busting paused squats with these!
Hmm, maybe I can double 250lbs on powercleans for at least 3 sets? It looks like I can get it high enough...but technically I'm not strong enough to be doing that.....hmmmmm

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Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,

Toe curls on lying leg curl machine - 1 Plate x 12

obliques trashed, skipped the sideways situp. Just one light set of each this session. A down week and just get some blood in there

--
lower body, and lower back stretches.
Reach, roll and lift type stretch for upper body + 5 lifts x 2 sets

 

[ChinkNasty]

always been impressed with your training philosohpy and layout...good work brother, nice job on PR

 

[coolcolj]

always been impressed with your training philosohpy and layout...good work brother, nice job on PR

thanks, but I still need to get my squat to 405 and over

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another night of crap sleep, damn dog! I do feel fatigued, but not the beat down drained type feeling though.
Whole posterior chain is pretty sore, glutes and spinal erectors especially. Upper back/traps sore too.

weighed 95.7kg 210.54lbs straight out of bed in underwear
average bodyweight is coming down, and without dieting

 

[coolcolj]

Ok sleep, just not enough of it, late to bed, early to rise etc
Woke up with a sore throat, tonsils inflamed..but I didn't notice after an hour or so. I think due to the food I've been eating the last few days, and not an overtraining issue, lots of pepper etc
Lower body still fairly sore, but is feeling strong

brothers wedding today..

weighed 96.5kg 212.3lbs straight out of bed in underwear
lots of carbs yesterday