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lookin good on the squats...400 soon then 500 brotha
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
A new year, lots of fireworks and crap sleep..need to catch up on some sleep
Sore all over. VMO finally real sore again, thanks to change in squat form.
Posterior chain pretty sore, erectors seems to be getting thicker every week.
Abs (front, side and rear) and hamstrings surprisingly really sore! For the hammies I think it's because of a form tweak, even though I'm sitting straight down now, I tilt my butt back while trying to lock the back solid, which prestretches my hammies. That's something I picked up from doing Good Mornings, that along with the paused narrow stance Good Mornings gets rid of the tail tuck you get at the bottom of fullsquats.
weighed 96.6 kg 212.5lbs straight out of bed in underwear
12min walk and stretching planned for today
Sore all over. VMO finally real sore again, thanks to change in squat form.
Posterior chain pretty sore, erectors seems to be getting thicker every week.
Abs (front, side and rear) and hamstrings surprisingly really sore! For the hammies I think it's because of a form tweak, even though I'm sitting straight down now, I tilt my butt back while trying to lock the back solid, which prestretches my hammies. That's something I picked up from doing Good Mornings, that along with the paused narrow stance Good Mornings gets rid of the tail tuck you get at the bottom of fullsquats.
weighed 96.6 kg 212.5lbs straight out of bed in underwear
12min walk and stretching planned for today
coolcolj
New member
Tuesday 2nd January - Cycle 4 Get Lower Body Strong + Maintain Weight - Week 5 - Day 2 - Upper 1 Light - Micro cycle 1
Light workout today for Upper 1
upper body is definitely loosening up since I stopped benching and pressing
Body weight at gym - 216.5lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings, prone scorpions
2) scapular push ups - on bench x10
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, 15-20 secs each, at the start of each warm up and work set rotation
sat at the bottom of a narrow stanced fullsquat - 1min did it 3 times in total between each rotation. Trying to get heel to touch the floor, about half an inch off...
Chest Supported T-Bar Rows - medium overhand grip
warm ups - controlled BAR x10, +25lbs x 8, +45x6, +70x5
controlled
Rotation 1) Bar + 90lbs x 5
Rotation 2) Bar + 90lbs x 5 (neutral grip)
Dip Shrugs
warm ups - regular 10sec Hold + 5 reps, BW 2x5,
controlled with hold at top
Rotation 1) BW x 10
Rotation 2) BW x 10
Elbow on Knee single arm External Rotation - started from bottom
2kgx10, 4kg x 8
controlled - 1.5 min between sides
Rotation 1) 15lbs x 8
Rotation 2) 15lbs x 8
-----------------------
Cool down - Restorative - stretches
Reach, roll and lift stretches
Reach, roll and lift with 3 sec hold x 5 each side
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and some lower body
Light workout today for Upper 1
upper body is definitely loosening up since I stopped benching and pressing
Body weight at gym - 216.5lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings, prone scorpions
2) scapular push ups - on bench x10
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, 15-20 secs each, at the start of each warm up and work set rotation
sat at the bottom of a narrow stanced fullsquat - 1min did it 3 times in total between each rotation. Trying to get heel to touch the floor, about half an inch off...
Chest Supported T-Bar Rows - medium overhand grip
warm ups - controlled BAR x10, +25lbs x 8, +45x6, +70x5
controlled
Rotation 1) Bar + 90lbs x 5
Rotation 2) Bar + 90lbs x 5 (neutral grip)
Dip Shrugs
warm ups - regular 10sec Hold + 5 reps, BW 2x5,
controlled with hold at top
Rotation 1) BW x 10
Rotation 2) BW x 10
Elbow on Knee single arm External Rotation - started from bottom
2kgx10, 4kg x 8
controlled - 1.5 min between sides
Rotation 1) 15lbs x 8
Rotation 2) 15lbs x 8
-----------------------
Cool down - Restorative - stretches
Reach, roll and lift stretches
Reach, roll and lift with 3 sec hold x 5 each side
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and some lower body
coolcolj
New member
really bad interrupted sleep again. Feel ok, body is feeling better, but still kinda stiff-ish. Waking pulse under 60, CNS feels kinda good, if I can get a nap in to freshen up, training should be ok today.
weighed 97.3 kg 214lbs straight out of bed in underwear
I'm almost 98kg right now after a few meals....getting too heavy
weighed 97.3 kg 214lbs straight out of bed in underwear
I'm almost 98kg right now after a few meals....getting too heavy
coolcolj
New member
Thursday 4th January - Cycle 4 Get Strong+Maintain Weight - Week 5 - Day 3 - Lower 2 Power/Strength/Assistance - Micro cycle 1
Didn't feel all that fresh, but my CNS felt decent enough. Feeling so much better these days since I backed off on the upper body days!
Damn heavy today, up 3lbs from my average bodyweight at the gym so far, it's either fat or muscle....I know my legs have gotten way bigger, front and back, erectors as well...
As you can see I've changed my setup from the previous 4 weeks. Lower 1 will be light cleans and my waveloaded squat crap, then 4-5 days later I do this "lighter" workout. Max effort jumps, go for a squat rep PR, then hammer my assistant lifts and weak points etc. Then repeat 4-5 days later.
Every 4 weeks or so I will do what I did earlier where I deload the squat and go heavy on powercleans and get an idea where it is, do no jumps, and 4-5 days later go BBall/sprint
In between these lower body days I do my 2 upper body days, mostly maintaining here as lower body strength is priority and fixing up my shoulder ROM and health. On the 2nd upper body day I will sometimes do some tempo sprints before it, and some light lower body prehab moves like Peterson setups.
Body weight at gym - 217lbs
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
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) Keiser hip adduction/abduction gas machine - 3/2 setting x 10
6) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - sets of 2-3 jumps going higher/harder each time
did these in between the warm up sets on squats from 95lbs to 315lbs
a) Speed hops on a 5inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one legged jump
d) three step VJ
sequence for 5 sets or so. VJ slightly higher than before on some types of jumps, lower on running one leg jump I think.
Feel so much more powerful though! But without a muscled up feeling, very snappy and reflexive. Landings feel very solid. I'm landing without any bouncing. Standing and one step jumps land into a sorta GM type position, interesting, I sit back. 3 step VJ land into a deep squat stance with heels off the floor, but locked up stiffly and instantly, I can hold it too.
Strength gains coming through in my posterior chain and calves.
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4
in oly shoes - 275x3, 315x1
315lbs x 8 NEW PR !!
Holy crap, I didn't expect this! Massive PR, the most I ever did before was 5 reps for a long time, and I thought I was only good for 6 today!!
315lbs didn't even feel that easy or light, but the reps kept cranking out!
Squat must be very close to 405lbs now...
Will add 10-20lbs next time, and keep going for PRs. Every time I hit 8 reps I add weight. Until I get 405x8 which should put my squat very close to my goal of 495lbs. For now anyway, maybe I will shoot for 545lbs later if I get there faster than I expect, maybe even 585lbs
video
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquatPR_315x8_4Jan06.mpg
---------
Rotating Sets between each exercise
1-2 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 5, 135lbs x 3, 145lbs 2x6 (+10lbs) quite hard in the bottom hold, will stay here till it gets a bit easy and I can get more reps.
I sorta do a double knee rebend on these, kinda like my jumping form.
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 8
Toe curls on lying leg curl machine - 10sec stretched hold + 6 reps with with a hold at top, mid and bottom + 5 sec stretched hold - 1 Plate, 2 plates
Sideways situp on hyper bench - BW x 10 each side (+1 rep)
Seated Calf Raise - 15 sec stretched hold at bottom then, reps with hold at top, mid and bottom - 50lbs x 5, 100lbs x 5
--
lower body, and lower back stretches
Didn't feel all that fresh, but my CNS felt decent enough. Feeling so much better these days since I backed off on the upper body days!
Damn heavy today, up 3lbs from my average bodyweight at the gym so far, it's either fat or muscle....I know my legs have gotten way bigger, front and back, erectors as well...
As you can see I've changed my setup from the previous 4 weeks. Lower 1 will be light cleans and my waveloaded squat crap, then 4-5 days later I do this "lighter" workout. Max effort jumps, go for a squat rep PR, then hammer my assistant lifts and weak points etc. Then repeat 4-5 days later.
Every 4 weeks or so I will do what I did earlier where I deload the squat and go heavy on powercleans and get an idea where it is, do no jumps, and 4-5 days later go BBall/sprint
In between these lower body days I do my 2 upper body days, mostly maintaining here as lower body strength is priority and fixing up my shoulder ROM and health. On the 2nd upper body day I will sometimes do some tempo sprints before it, and some light lower body prehab moves like Peterson setups.
Body weight at gym - 217lbs
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
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) Keiser hip adduction/abduction gas machine - 3/2 setting x 10
6) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - sets of 2-3 jumps going higher/harder each time
did these in between the warm up sets on squats from 95lbs to 315lbs
a) Speed hops on a 5inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one legged jump
d) three step VJ
sequence for 5 sets or so. VJ slightly higher than before on some types of jumps, lower on running one leg jump I think.
Feel so much more powerful though! But without a muscled up feeling, very snappy and reflexive. Landings feel very solid. I'm landing without any bouncing. Standing and one step jumps land into a sorta GM type position, interesting, I sit back. 3 step VJ land into a deep squat stance with heels off the floor, but locked up stiffly and instantly, I can hold it too.
Strength gains coming through in my posterior chain and calves.
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4
in oly shoes - 275x3, 315x1
315lbs x 8 NEW PR !!
Holy crap, I didn't expect this! Massive PR, the most I ever did before was 5 reps for a long time, and I thought I was only good for 6 today!!
315lbs didn't even feel that easy or light, but the reps kept cranking out!
Squat must be very close to 405lbs now...
Will add 10-20lbs next time, and keep going for PRs. Every time I hit 8 reps I add weight. Until I get 405x8 which should put my squat very close to my goal of 495lbs. For now anyway, maybe I will shoot for 545lbs later if I get there faster than I expect, maybe even 585lbs
video
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquatPR_315x8_4Jan06.mpg
---------
Rotating Sets between each exercise
1-2 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 5, 135lbs x 3, 145lbs 2x6 (+10lbs) quite hard in the bottom hold, will stay here till it gets a bit easy and I can get more reps.
I sorta do a double knee rebend on these, kinda like my jumping form.
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 8
Toe curls on lying leg curl machine - 10sec stretched hold + 6 reps with with a hold at top, mid and bottom + 5 sec stretched hold - 1 Plate, 2 plates
Sideways situp on hyper bench - BW x 10 each side (+1 rep)
Seated Calf Raise - 15 sec stretched hold at bottom then, reps with hold at top, mid and bottom - 50lbs x 5, 100lbs x 5
--
lower body, and lower back stretches
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