Creation of an Explosive Mofo - My Training Journal :)

[KOArtist]

hey brother, quick question, do you have any good links with descriptions/explanations to all/most of the "prehab" type work you do for shoulders/knees/back/ankles/etc? Thanks man

 

[coolcolj]

killin dem squats, good work

will you explain to me your wave loading work and whats the reasoning behind that?

it makes the 2nd wave feel easier basicly, until fatigue takes over. Plus it's a good way to warmup the system before you go all out
rThere are different ways to do it - You can make speed work faster, by doing a heavier single before, and vice versa

this article talks about it, but there are a few more at t-nation, just do a search there under wave loading
http://www.t-nation.com/findArticle.do?article=05-037-training

---

Woke up at 1:30am after only 4.5 hours of deep sleep, and then only sleep lighty for another couple of hours.
Feel sapped, but not drained. Achey all over, but not as sore as I expected. Mostly in my VMO, hammies and glutes. Lats are sore for some reason...

weighed 97.5 kg 214.5lbs straight out of bed in underwear

12min walk and easy stretching after

 

[coolcolj]

hey brother, quick question, do you have any good links with descriptions/explanations to all/most of the "prehab" type work you do for shoulders/knees/back/ankles/etc? Thanks man

Man where do ai start there are tons of article at tnation - but most of em are by Eric Cressey, so start here. Plus a few by Mike Robertson
http://www.ericcressey.com/articles.html
the Neanderthal No More series and Get your Butt into gear talks a bit about it
but read em all

also
http://www.t-nation.com/findArticle.do?article=06-101-training

watch the cute chick do it
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

 

[coolcolj]

Sunday 21st January

Sleep quality not that good. Made up with lots of naps.
Legs/hips still achey, upper body a bit beat.
Damn hot day. Decided not to train my upper body today, in no mood to train.

weighed 98kg 215.6lbs straight out of bed in underwear

Monday 22nd January

I feel kinda crappy mood wise, maybe its the weather, but body is feeling better. Might go train my lower body, even though I know I will be stronger tommorrow. Deloading now anyway.


weighed 98 kg 215.6lbs straight out of bed in underwear

 

[coolcolj]

Sunday 22nd Monday - Cycle 4 Get Strong+Maintain Weight - Week 8 - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1

I thought I felt OK, and a nagging feeling told me I should wait till tommorrow to do this workout, where it's supposed to go. But I got bored and hit the gym. Well my VJ was 2 inches lower across the board...now I was 3lbs heavier from the carb bloat but that should only drop my VJ by an inch tops.
Just didn't feel explosive at all no matter how hard I tried. So I shut it down.
Will try it again tommorrow, but probbaly without the jumps - just squats and good mornings, plus abwork etc

Didn't feel my lower back working or getting a pump while jumping or squatting so all the hip mobility work and glute activation is starting to work!

Body weight at gym - 220lbs
Workout time - 45 mins
Workout rating - 6/10

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 x 3 + 4 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 8
10) 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 bar to 225lbs

a) Speed hops on a 5 inch step x 5

rest 1min
a) standing Vertical jump,
b) one step VJ

3 sets or so at max effort, but there was no explosiveness today...2 inche slower. Hops felt ok, but not as relaxed as usual.


Full Oly Squats - Oly Shoes - no Belt

warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4

Not much damage done here, not even 60% of my predicted 1RM, and not even all that explosive. Form was good though.

---------

lower body, abs and lower back stretches

 

[KOArtist]

Man where do ai start there are tons of article at tnation - but most of em are by Eric Cressey, so start here. Plus a few by Mike Robertson
http://www.ericcressey.com/articles.html
the Neanderthal No More series and Get your Butt into gear talks a bit about it
but read em all

also
http://www.t-nation.com/findArticle.do?article=06-101-training

watch the cute chick do it
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

Nice, thanks for the links brother.

 

[coolcolj]

Feel much better today, body is Ok too. Yesterday's stuff didn't create much damage. Maybe I can jump some more.

weighed 97.6 kg 214.7lbs straight out of bed in underwear

might try this diet apporach next month, since I'll be alone for a few weeks. But only if it doesn't impact my strength gains...maybe add protein powder on the fruit/one meal day?

it sounds like one day you eat dinner only (after 6pm), the on following you eat all day

I'd say why not try "warrior diet" or "animalbolics" eating 1 main meal/day

from my understanding, animalbolics in it's purest form is eating a few pieces of fruit during the day and perhaps a little protein if hungry, and then eating a big dinner (or PWO meal depeding on when you train)

Why the fruit?

first insulin stops fat burning and insulin from traditional carbs lasts for 4 hours.

Second, the idea was to find a way to keep T3 production. when liver glycogen drops so does T3.

So a solution would be a way to maintain liver glycogen, thus metabolism, AND not increase insulin levels.

fructose goes straight to the liver w/o raising insulin. so it can keep liver glycogen high w/o stopping the fatburning process.

So you do that during the day and at night eat a dinner while trying to meet protein demands.

I ate like this during the holidays and lost 6 lbs. I'm gonna keep it up for a couple more months and see what happens. Personally i also think it helps cause it is HARD to eat enough calories to gain fat when you limit yourself to 500kcal of fruit during the day.

 

[coolcolj]

goggled some cool links on the animalbolics diet

http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p1.htm

http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p2.htm

http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p3.htm

 

[coolcolj]

http://www.t-nation.com/readTopic.do;jsessionid=F76CAA7A4577D263A16282568E51BDF1.hydra?id=459242

 

[petpre61]

I did the warrior's diet last summer and really liked it. I didnt even feel like
napping in the afternoon anymore because I wasnt tired (no lunch = no nap) felt
really strong all day. My strength didnt suffer at all either. had apples, bananas
and protein shakes during the day for around 500-750 cals and the feast for
2000-2500 cals.
I am going to give it another shot this off season.