Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

hows taht cold coming boss?

still tehre, but it's not a mega running type. Just thick and block my breathing a bit. I don't blow my nose a whole lot.
Ulcer is still there though


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Sleep still not there
Legs and upper body feeling better, but soleus is still trashed.
Although upper back is smashed right now after my part time job this morning.

weighed 96.7kg 212.74lbs straight out of bed in underwear


http://www.t-nation.com/readTopic.do?id=1347125
also on page 2, Bill outlines a test for mobility with regards to snatches

I can't do it, that's probbaly why I haven't been doing any powersnatches lately

damn tight lats! But it's getting better, and one day I will return to powersnatches...

 

[coolcolj]

neighbour decided to hold a party last night so late night, and not much sleep after hard a day

rather than trying to save a sinking ship, I decided to take a week off. I'm well past over-reaching and into a light overtrained state for sure. Plus I'm due for break anyway, been training for 10 weeks straight.

 

[coolcolj]

Much better sleep, at least it's somewhat continous now. Once I get back those deep long sleeps then I'm back to 100% and ready to push hard again.

Sore throat is gone and my cold is just about done as well. Ulcer on my gum/mouth still there though. Waking pulse drops back down to 56 in a long time, been hanging around the 63-67 area the last week or so.

weighed 95.3kg 209.66lbs straight out of bed in underwear
weight dropping back down.

 

[asdfzxcv]

Still reading your journal,very impressed by your recent strength gains.I was wondering what type of diet you used in getting up to 210lb~ lately.I ask because I remember you(i think it was you anyway) mentioning once that you had issues with blood sugar fluctuations at a certain point in time(It may have been the previous time you went up to 219lb~ I think).Just wondering what you have found useful in terms of eating.

Thanks in advance

 

[coolcolj]

Still reading your journal,very impressed by your recent strength gains.I was wondering what type of diet you used in getting up to 210lb~ lately.I ask because I remember you(i think it was you anyway) mentioning once that you had issues with blood sugar fluctuations at a certain point in time(It may have been the previous time you went up to 219lb~ I think).Just wondering what you have found useful in terms of eating.

Thanks in advance

thanks but man I hope my strength gains are still there when I start a new training cycle next week.... that's always a scary feeling

Well 210lbs ain't so great, I'd rather be at 190lbs or less and very lean

Well here is the full story - I got fat and binged my way up to 220lbs with cereal+milk plus tons of chocolate. When you do that, especially the chocolate, your insulin sensitivity drops. I actually had really bad type 2 diabetes as a result of that, my body would just release tons of insulin after any meal. Blood sugar would yo-yo all over the place. I would get the shakes after a carb heavy meal etc.
I remeber blacking out in the gym once after such a binge. I was standing there resting after a set and then the next thing I know I woke up after someone shook me up on the floor and my head hurt...scary.

Then I went on a 1+ year diet to get myself down to 198lbs or so. Mostly eating veges and meat, ie pretty low in carbs. That improved my insulin sensitivity and fixed my blood sugar issues. I didn't get as lean on the diet as I wanted though. Waist went from 40 inches down to 34, wanted to hit 30inches, but I also lost some muscle mass and my metabolism got real slow....

Then I started upping my calories to 2000-2500 and just eating normally, balanced and clean, which is where I am now. When you do that after a long period of time where your only taking in 1500 calories average with low carbs, your bodyweight shoots up, your anabolic hormones spike up, you pile on muscle mass fast etc
Ok to piled up to 210lbs, but there is quite a bit of fat gain, and some muscle. My waist is back up to 38 inches, so I am fatter.
But not too worried about that right now. I just want to keep my weight here and get stronger to reach my power goals. But after that I will lean back down to 190lbs hopefully. For now I'm happy my blood sugar is normal and my metabolism is back into normal range and my bf% and weight is stable as I get stronger


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deep sleep, but woke up early. Find it hard to sleep in when I hiut the bed late, due to my bodyclock too used to waking up early
Feeling better anyway, mouth ulcer is starting to heal up.

weighed 95.3kg 209.66lbs straight out of bed in underwear

I'm debating on wether I should take the whole week off, not doing anything, or do some active recovery work and very light stuff in the gym to keep the movement patterns greased and stop excessive soreness when I start a new training cycle next week.

 

[asdfzxcv]

I remember blacking out in the gym once after such a binge. I was standing there resting after a set and then the next thing I know I woke up after someone shook me up on the floor and my head hurt...scary.

Damn that would have been a bit of a wake up call to change the eating habits.I have spent the last 3 years going down from around 280lb~ down to about 185lb.I never got to the point of type 2 diabetes,but I think that I did compromise my insulin sensitivity somewhat.It is very slowly returning back to normal,but it still remains to an extent.The thing is that it makes me somewhat reluctant to gain muscle for fear of geting fat again,but at 6'4 185lb doesnt go very far.I will have to push my weight up if I want to get the coveted 300/400/500 bench/squat/dead as I am very far away.I want to hit 220 at a bf lower then 14%,but with shitty skinnyfat bodytype it might take a while.

 

[coolcolj]

you need to ramp the calories up very slowly, the body will adapt in time

I gained most of my fat in the first month after I stopped the diet, after that things normalised and now I don't count what I eat. If I want to eat a lot one day I do it, but later on in the week I find I eat less without even trying. It all balances out, the body figures out things as it sees fit eventually.

Plus the training burns quite a few calories too, so my bodyweight and BF% just zig-zags around my current level. Guess my body likes it here for now.
So I'm not too fussed with movements 4lbs either way. It all balances out at the end of a week.

So I keep my bodyweight steady and getting stronger, even if some of my training is kinda hypertrophy orientated. And I'm getting stronger in each rep range. Perfect scenario for someone with relative strength/power goals
Probbaly because my protein levels aren't excessive, no more than 150g.
Some days way less than that.

If I can stay at 210lbs or less and get my full squat up to 585lbs that would be extremely bad ass!!!!
Definitely will have a 44inch vertical jump if I get lean, 275lb high catch powersnatch and best of all I will be able to powerclean the whole bumper plate set at my gym of 354lbs!

That guy with the 46 inch VJ I posted before has a 600lb fullsquat at 210lbs too....

 

[coolcolj]

another night of bad sleep. My stomach felt funny when I woke, and it got progressively worse, and by mid morning I was feeling pretty sick. Feverish and my stomach was churning. Felt like throwing up.
Been in bed all day, and don't feel like eating much either. It's warm, but I feel cold. Trying to get some sleep, but hard to when your stomach feels so rotten. It's bloated as hell too.

weighed 95.7kg 210.lbs straight out of bed in underwear

 

[coolcolj]

83 waking pulse says it all, I am still sick, but much better than yesterday. Started feeling better last night. The fever is gone, but my stomach still feels churned up, painful and bloated. Funny taste in my mouth too. Don't feel like eating. Seems like I got hit by a stomach virus or something.
At least I got a ton of semi-sleep.

Man I haven't been this badly overtrained in a while. My immune system is so weak right now, I'm getting hit by nasties left, right and centre
After all this time I still ahven't learnt my lesson!!!!

weighed 95.7kg 210.5lbs straight out of bed in underwear

 

[coolcolj]

Cool post from some strength coach who trained a BBaller, using Kelly Baggett's Vertical Jump Bible - top notch E-book!

Just goes to show what you can do with intelligent training and hard work

Also kinda backs up my theory that if you have the strength to powersnatch with a high catch your bodyweight you will have a 40 inch VJ if your also well practsied in jumping.
He squatted 360. High catch powersnatch = 0.42 of 360lbs = 151lbs.
His bodyweight was a little heavier at 160lbs, so 38inch VJ

That's why I need a 495lb fullsquat for starters if I stay fat...

feel compelled to write in as I have direct experience with Kelly's VJ bible. I have been in the strength and conditioning field for 15 plus years and worked with many athletes over that time period.

Last year I was able to work with an aspiring young basketball player. I utilized much of Kelly's programming with this young man and his dream of a full ride scholarship came to fruition.

In summary, this athlete came to me as a 20 year old, skinny caucasion with better than average basketball skills. He was what I have heard others describe as an "in betweener"! He was pretty much overlooked for scholarship offers as a senior and began to blossom a bit after graduating. He worked his butt off during the summer but was frustrated with his strength workouts. After breaking his fibula in a rec. game he sought out my services. Together with a couple of other specialists, we were able to get him to the point where he could actually workout to improve his performance.

Here were his initial numbers:
3/1/2005 Standing Reach:7’8”
3/1/2005 Vertical Jump(Vertec): 27”

3/2/2005 Body Weight: 150
Back Squat: 205 x 2

PR's:
5/20/2006 Body Weight: 155
Back Squat: 340 x 1

5/19/2006 Vertical Jump (Vertec): 34.5”

Final PR's Before Leaving For College:
8/14/2006 Body Weight: 160
8/14/2006 Vertical Jump (Vertec): 38"
8/15/2006 Back Squat: 360 x 1

Other than applying EMS, we essentially followed Kelly's programs to the letter. The athlete put 13 inches on his vertical. This was a countermovement jump with no steps. I have helped other athletes to improve 4, 6 and even 8 inches on their verts in the past, but this was simply amazing. I must give Kelly much of the credit for this one as ultimately the "proof was in the pudding"!

Thank you Kelly!