Creation of an Explosive Mofo - My Training Journal :)

[ChinkNasty]

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

feel better man, sounds like me

 

[coolcolj]

Feeling better, but still a tiny bit sick feeling.
Sleep last night was decent. Dreams coming back. Need more of it.

weighed 94.8kg 208.56lbs straight out of bed in underwear
one positive spin from getting a fever is that you don't eat much and so you get leaner..but I have been making sure I get a few protein powder + Vitamin C drinks in so I minimise my muscle loss, hopefully

 

[coolcolj]

Sleep has been all over the place. Enough of it, just spread out here and there etc.

Haven't updated the last few days, same sh*t different day.
Body is feeling ok now, but I'm still not as fresh as I would like, but given the circumstances, it's about as fresh as I'd likely to be.

So I'll start my new training cycle today. Probably won't be going all out immediately anyway, so I'll get some slight deloading happening for the first week. Goal will change to getting strong, especially my legs, and maintain my current bodyweight. If I get leaner, that would be nice, but I'm not focusing on it right now. While I can't let myself get much heavier, since relative strength is my main priority.

weighed 94.5kg 207.9lbs straight out of bed in underwear

bodyweight has been consistently edging down the last few days. Down a steady 1kg now. Appetite has returned, and I ate a lot yesterday, and still my weight has creeped down. I look leaner too, so hopefully it's all fat.
Nice to get leaner without having to try!

 

[coolcolj]

this picture freaking inspires me - 270kg 594lbs nice and deep!
my long term goal one day...

but he is probably repping that for a few sets

 

[coolcolj]

5'7" touching 11 feet! leaning forward too
That's gonna be me soon, I'm taller than 5'7" but my reach is about like his I'm sure

 

[asdfzxcv]

this picture freaking inspires me - 270kg 594lbs nice and deep!
my long term goal one day...

but he is probably repping that for a few sets

I can do that,I just dont want to .Seriously though,oly lifters always astound me with their squatting strength.It is far more impressive imo to see an olympic lifter squat 600lb deep then a powerlifter of similiar size doing 700-800lb for a half squat in a squat suit/whatever else they use.My long term goal is to hit 180kg back/155-160kg front,not much compared to some people but nothing to sneeze at either.

 

[coolcolj]

Monday 4th December - Cycle 4 Get Strong+Maintain Weight - Week 1 - Day 3 - Lower Power/Strength - Micro cycle 1

Starting a new training cycle, and microcycle today. Hopefully smarter than the last one.... still feeling a bit under the weather. Guess the virus is still lingering around and may take a couple of weeks before I'm fully over it. Looked very pale at the gym today. Didn't feel that fresh given the time off.
Upper back felt sore.

Didn't really have a set plan. Just wanted to get a feel of where my strength levels were. And selected exercises and programming on the fly.
worked well in the end. Probably did a bit too much for the first week back.

Bodyweight of 210 at the gym is 4lbs lighter than last week, big drop. Probably have lost some muscle mass.

Body weight at gym - 210lbs
Workout time - 1.75 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
standing on one leg, balancing, and with eyes shut

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension x 5 + 6 twisting to each side
3) reverse hypers - BW x 10
4) sit up complex on swiss ball
5) various hops, prime times, running in the spot drills

Rotating Sets between each exercise

Resting 2-3mins


Power Cleans

just did these in between the warmup sets of squats

Powerclean + 2 High Hang Power cleans - 89lbs, 111lbs, 131lbs


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

warm ups - controlled down, semi explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x5
in oly shoes - 255x3, 285x2, 315x1

controlled down, semi-explosive up
1) 315lbs x 2 - rest 3 mins
2) 275 x 5 - rest 5 mins
3) 225 x 10 - rest 6 mins
4) 295 x 5 - rest 6 mins
5) 245 x 10 - rest 6 mins

squats felt hard initially. Feels like I'm down 30lbs based on how 315lbs felt. I assumed my max is around 395lbs, it's probably lower. Should come back fast anyway.
Then I went down to 275 and cranked out a hard set of 5. Was thinking of ending here, but I went down to 225lbs for some reason, it felt nice and light now and did 10, which was hard, lactic acid wise, and my support muscles went to jelly towards the end. Then somehow I ended doing a wave load pattern, funny how things happen when you least expect them to
295lbs felt ok then, but 245x10 was hard. Not nearly failure, but the burn and cardio expect was a killer!

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Rotating Sets between each exercise

minimal rest between each exercise

Narrow stance OLY style Good Mornings onto toes - pause at bottom - controlled - Bar x 10, 95lbs 2x10
been a while since I did these, hammies felt negelected after the squats. They really smash my posterior chain and core. Should help my squat hoepfully.

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 10lbs x 5

Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom + 5 sec stretched hold - 1 Plate

Sideways situp on hyper bench - BW x 5 each side

Single Leg Standing leg Curl - hold at top, mid and bottom - 4 plates x 5

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lower body, and lower back stretches

 

[ChinkNasty]

gj just getting back, solid layout...i know how you feel bro, been tryin to get over this virus for weeks now

 

[coolcolj]

gj just getting back, solid layout...i know how you feel bro, been tryin to get over this virus for weeks now

what kind of virus you got?


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Sleep not good. I feel ok, apart from being sleepy/tired. No drained feeling from the workout yesterday, well I shouldn't it was more muscular than CNS intensive.

Not too sore in my usual squatting muscles. It's probbaly due to the fact I massaged my quads a lot last night. They started cramping as usual after the hard squatting, and I thought I had that problem licked for good with lots of water and my magnesium intake is high from the ZMA. Stretching didn't solve the problem because the VMO would cramp again when I started walking after sitting for a while. So I got into a sissy squat position by kneeling on the sofa, putting the quads into an extreme stretch and massaged the quads for a good 50 secs and then it went away for good...

While my quads may not be to sore, my hamstrings are smoked from top to bottom!! Spinal erectors, calves, upper glutes to a lesser extent. OLY Good Mornings doing the biz! Upper back is a bit sore too.

weighed 94.8kg 208.5lbs straight out of bed in underwear

12 min walk planned today and some easy stretching.

 

[ChinkNasty]

I dunno, had an upper respiratory viral then becamse a sinus infection and now I'm still trying to work through it...any suggestions?