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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
]Saturday 28th April
Late night, not much sleep, had to get up early - arghhh worse feeling in the world when you have to exert yoruself as well!
Lower body feels pretty good, but upper body is getting hammered at my part time job, especially my biceps, they feel strained from carrying stuff around etc. I need to get back to my dumbells curls and such...who would have thunk?
weighed 91.4kg 201.08lbs straight out of bed in underwear
lightest bodyweight this year, hope my strength doesn't decide to nosedive though....
Late night, not much sleep, had to get up early - arghhh worse feeling in the world when you have to exert yoruself as well!
Lower body feels pretty good, but upper body is getting hammered at my part time job, especially my biceps, they feel strained from carrying stuff around etc. I need to get back to my dumbells curls and such...who would have thunk?
weighed 91.4kg 201.08lbs straight out of bed in underwear
lightest bodyweight this year, hope my strength doesn't decide to nosedive though....
coolcolj
New member
Nice sleep. Not sure why my waking pulse is climbing though, I'll put it down to becoming unfit...
Body feels good, apart from the fact my lower back feels gimpy, after trying to bend over to move something 30 secs after I got up...arghh, that always f*cks up my lower back!! I need to wait a few minutes and warmup a bit before I bend over next time... Great just what I needed on a day when I want to squat. Doesn't cripple me, so training will procede
weighed 91.3kg 200.86lbs straight out of bed in underwear
didn't expect it drop, with the junk food I ate last night, but it did. Not complaining
Body feels good, apart from the fact my lower back feels gimpy, after trying to bend over to move something 30 secs after I got up...arghh, that always f*cks up my lower back!! I need to wait a few minutes and warmup a bit before I bend over next time... Great just what I needed on a day when I want to squat. Doesn't cripple me, so training will procede
weighed 91.3kg 200.86lbs straight out of bed in underwear
didn't expect it drop, with the junk food I ate last night, but it did. Not complaining
coolcolj
New member
http://www.t-nation.com/readTopic.do?id=1546556
good article, I have already implemented most of this stuff for msyelf, as I am definitely a "computer" guy, which is probbaly why my shoulder mobility is not great....
Got a few more things to try now
I bet 90% of the population would be a "computer" guy too, we all had to go to school, sit on a desk or infront of computer for long periods....
good article, I have already implemented most of this stuff for msyelf, as I am definitely a "computer" guy, which is probbaly why my shoulder mobility is not great....
Got a few more things to try now
I bet 90% of the population would be a "computer" guy too, we all had to go to school, sit on a desk or infront of computer for long periods....
coolcolj
New member
Sunday 29th April - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Lower 1 Volume Power/Strength/Assistance - Micro cycle 3
Started a new microcycle today
Body felt pretty good overall, loose and light feeling, but CNS was a bit flat. Seems to be a common theme so far on Sundays....
Lower back didn't bother me too much. Workout was a bit too long as well
Bodyweight down a pound from my lightest this year at the gym.
Didn't seem to help my hops though.
Body weight at gym - 202.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
15sec 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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Scorpion under in pushup position x 4 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3 inch step, then a set of 2 standing 2 handed 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 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) one step 2 handed VJ
d) standing Vertical jump
d) 3 step vertical jump
2 hard sets. No change from my current best oevrall, but standing VJ is down half an inch or something. Didn't feel snappy.
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 185x2
backsquat - bar x5, 95lbs x4, 135x4, 185x4, 225x4, 255x2
82% of 5RM - controlled - 4-5 mins rest
1) 275lbs x 5
2) 275lbs x 5
3) 275lbs x 5 ---> in oly shoes
Added 10lbs onto last cycle's loads. Damn hard! Straining a bit on the 5th rep of each set. WTF, this is 60lbs lighter than my 5RM!
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - 2 warmup sets with bar
89lbs, 119lbs, 139lbs
---------
Rotating Sets between each exercise
Resting 3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 2
3 sec pause at bottom and hold at top on toes
just did the warmups
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 3 sec pause at bottom - oly shoes - alternating legs
warmups - BW x 3, 95lbs x 2 each side
1) 115lbs x 4 each side
2) 115lbs x 4 each side
upped the load a bit, pretty tough
Snatch Grip Deadlift - RDL style - oly shoes - no belt
warmups - normal grip - 95lbs x 3, 155x3
power up, controlled down
1) 215lbs x 4 - normal grip
2) 215lbs x 4 - hook grip
Upper the load 10lbs from last workout, pretty tough, grip giving out on 4th rep, so will stick with triples. Extra fatigue from squats made these harder
-----
Cooldown and stretches
stretched good morning ISO hold - BAR x 35secs - ended up at parallel by the end
lower body stretches and some upper body ones
toe elevated ankle mobility drill - x 2 sets for each leg
Started a new microcycle today
Body felt pretty good overall, loose and light feeling, but CNS was a bit flat. Seems to be a common theme so far on Sundays....
Lower back didn't bother me too much. Workout was a bit too long as well
Bodyweight down a pound from my lightest this year at the gym.
Didn't seem to help my hops though.
Body weight at gym - 202.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
15sec 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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x10 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) Scorpion under in pushup position x 4 each side
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3 inch step, then a set of 2 standing 2 handed 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 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) one step 2 handed VJ
d) standing Vertical jump
d) 3 step vertical jump
2 hard sets. No change from my current best oevrall, but standing VJ is down half an inch or something. Didn't feel snappy.
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 185x2
backsquat - bar x5, 95lbs x4, 135x4, 185x4, 225x4, 255x2
82% of 5RM - controlled - 4-5 mins rest
1) 275lbs x 5
2) 275lbs x 5
3) 275lbs x 5 ---> in oly shoes
Added 10lbs onto last cycle's loads. Damn hard! Straining a bit on the 5th rep of each set. WTF, this is 60lbs lighter than my 5RM!
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - 2 warmup sets with bar
89lbs, 119lbs, 139lbs
---------
Rotating Sets between each exercise
Resting 3 mins on worksets
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 2
3 sec pause at bottom and hold at top on toes
just did the warmups
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 3 sec pause at bottom - oly shoes - alternating legs
warmups - BW x 3, 95lbs x 2 each side
1) 115lbs x 4 each side
2) 115lbs x 4 each side
upped the load a bit, pretty tough
Snatch Grip Deadlift - RDL style - oly shoes - no belt
warmups - normal grip - 95lbs x 3, 155x3
power up, controlled down
1) 215lbs x 4 - normal grip
2) 215lbs x 4 - hook grip
Upper the load 10lbs from last workout, pretty tough, grip giving out on 4th rep, so will stick with triples. Extra fatigue from squats made these harder
-----
Cooldown and stretches
stretched good morning ISO hold - BAR x 35secs - ended up at parallel by the end
lower body stretches and some upper body ones
toe elevated ankle mobility drill - x 2 sets for each leg
coolcolj
New member
Good 9 hour sleep, but it was interuppted. Feeling pretty nice, I don't even feel that sapped from yesterday's workout!
Mild achey feeling all over, damn glutes, upper hammies and lower spinal erectors are torched! Calves, biceps, VMO and mid upper back to a lesser extent
weighed 91kg 200.2lbs straight out of bed in underwear
Waist = 35.5 inches
Woot, 200lbs is in sight, and I had some chips and chocolate after training :0
Junk food in moderation after training never seems to hurt me. That's the only time I eat em anyway. Still doing my modified Warrior/Animabolics style diet approach. Working great for leaning or maintaining. I don't really feel like I'm dieting at all compared to regular diets and I can still train hard with good energy levels. Plus I can eat a lot more without getting fatter when maintaining.
LOL legs looks massive compared to my upper body, even more so the leaner I get!
198lbs isn't that far off, maybe I'll keep going all the way down to 190lbs
I gain about an inch on my vertical jump for every 5lbs I drop, so an extra 2+ inches would be sweet
I've been measuring my waist wrong, which made it smaller than it was. So my new measurement is 35.5 inches.
According to this http://home.fuse.net/clymer/bmi/
I'm at 16% BF with 167.8lbs of lean body mass
12min walk and mobility work plus some easy stretching after planned
Mild achey feeling all over, damn glutes, upper hammies and lower spinal erectors are torched! Calves, biceps, VMO and mid upper back to a lesser extent
weighed 91kg 200.2lbs straight out of bed in underwear
Waist = 35.5 inches
Woot, 200lbs is in sight, and I had some chips and chocolate after training :0
Junk food in moderation after training never seems to hurt me. That's the only time I eat em anyway. Still doing my modified Warrior/Animabolics style diet approach. Working great for leaning or maintaining. I don't really feel like I'm dieting at all compared to regular diets and I can still train hard with good energy levels. Plus I can eat a lot more without getting fatter when maintaining.
LOL legs looks massive compared to my upper body, even more so the leaner I get!
198lbs isn't that far off, maybe I'll keep going all the way down to 190lbs
I gain about an inch on my vertical jump for every 5lbs I drop, so an extra 2+ inches would be sweet
I've been measuring my waist wrong, which made it smaller than it was. So my new measurement is 35.5 inches.
According to this http://home.fuse.net/clymer/bmi/
I'm at 16% BF with 167.8lbs of lean body mass
12min walk and mobility work plus some easy stretching after planned
coolcolj
New member
Crappy interrupted sleep, and I sure look tired. Must have been the food I ate last night.
Posterior chain still pretty sore, but my CNS feels pretty good.
weighed 91.2kg 200.64lbs straight out of bed in underwear
I didn't end up doing any walking yesterday, just the mobility work and some stretching
Posterior chain still pretty sore, but my CNS feels pretty good.
weighed 91.2kg 200.64lbs straight out of bed in underwear
I didn't end up doing any walking yesterday, just the mobility work and some stretching
coolcolj
New member
Tuesday 1st May - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 2 - Upper 2 prehab/rehab, Light Lower - Microcycle 3
Pretty good workout. Front squats first by itself, then a circuit with the rest of the other stuff.
Hamstrings sore as hell!!!
Getting pretty good at the single leg kneeling deadlifts - good balance, means CNS in good shape too. Plus better ankle mobility and ROM
Body weight at gym - 203.5lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up
15sec 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
ankle mobility lunge x 8 each side. I just push my knee as far forward as it can go and lunge and forward etc.
1) standing side leg raise x 8 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 10 each leg alternating
4) Lying on back Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x 5 each direction and leg
7) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length For 2 sets
8) SLDL mobility walks
9) scapular pushup against high bench x10
10) single arm scapular pushup against high bench - BW x 10
11) Reach, Roll and Lift - stretches in the same position and 1 rep, 3 sec hold x 3 each side, alternating x 2 sets
12) single leg kneeling deadlift 2x5 each side
Front Squats - clean grip - no belt
warmups - in sneakers - Bar x5, 95lbs x 3, 135lbs x 3, 165lbs x 3, 195lbs x 2
in oly shoes - 225lbs x 2, 255x1
90% of 1RM - in oly shoes
1) 275lbs x 3
Curved bar today dug in painfully into my left collar bone! I could do with more front delt size as well...
Warmup single wth 255lbs made me feel faint for some reason. Upped the weight 10lbs for the main event, hard on the upper body and I felt queezy, but I was able to stay upright and upper body did not round over. No problems for legs, just a slight strain on the 3rd rep.
Will have to go up to 225lbs on the Sunday workout to keep the upper body strong for these, plus doing some heavier powercleans will help too. Scapular and thoracic muscles were burning something fierce!
Rotating Sets between each exercise
Resting 1-2 mins between each exercise - one upper body move, then a lower body move
Pushup with extension at top and hold
Warm ups - x5 on floor
controlled
1) BW x 10
2) BW x 10
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
warmups - 1kg x 3, 2kg x 3
1) 2kg x 6
Dumbbell Curls - hold at the middle on the way down
warm ups - 15lbs x5,
1) 22lbs x 8
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 135lbs x 3
3 sec pause at bottom and hold at top on toes
1) 155lbs x 3
2) high boxsquat - 135lbs x 12
3) 135lbs x 3
These were a bitch, my ultra sore hammies didn't like these, and they didn't feel good, due to me being cold. Did the boxsquats to get me warmed up again and sweaty, then the 2nd set felt better. I will move these back to the Sunday workout, it just feels better after squats. Plus it's good to get the bar off the back on this workout for a change of pace and it's meant to be a light day.
Will replace these with another light posterior chain move. Maybe single leg dumbell SLDL like the in this article
http://www.t-nation.com/readTopic.do?id=1543621
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, 25lbs x 3
Toe curls on lying leg curl machine - 1 Plate x 10, 2 plates x 5, 3 plates x 5 - used a different machine today, much easier on this one
-----------------------
Cooldown - stretches
lying on back paused dumbell subscap rotations x 10 + stretched hold x 45secs
reverse hypers - BW x 20
upper and lower body stretches
Pretty good workout. Front squats first by itself, then a circuit with the rest of the other stuff.
Hamstrings sore as hell!!!
Getting pretty good at the single leg kneeling deadlifts - good balance, means CNS in good shape too. Plus better ankle mobility and ROM
Body weight at gym - 203.5lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up
15sec 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
ankle mobility lunge x 8 each side. I just push my knee as far forward as it can go and lunge and forward etc.
1) standing side leg raise x 8 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 10 each leg alternating
4) Lying on back Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x 5 each direction and leg
7) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length For 2 sets
8) SLDL mobility walks
9) scapular pushup against high bench x10
10) single arm scapular pushup against high bench - BW x 10
11) Reach, Roll and Lift - stretches in the same position and 1 rep, 3 sec hold x 3 each side, alternating x 2 sets
12) single leg kneeling deadlift 2x5 each side
Front Squats - clean grip - no belt
warmups - in sneakers - Bar x5, 95lbs x 3, 135lbs x 3, 165lbs x 3, 195lbs x 2
in oly shoes - 225lbs x 2, 255x1
90% of 1RM - in oly shoes
1) 275lbs x 3
Curved bar today dug in painfully into my left collar bone! I could do with more front delt size as well...
Warmup single wth 255lbs made me feel faint for some reason. Upped the weight 10lbs for the main event, hard on the upper body and I felt queezy, but I was able to stay upright and upper body did not round over. No problems for legs, just a slight strain on the 3rd rep.
Will have to go up to 225lbs on the Sunday workout to keep the upper body strong for these, plus doing some heavier powercleans will help too. Scapular and thoracic muscles were burning something fierce!
Rotating Sets between each exercise
Resting 1-2 mins between each exercise - one upper body move, then a lower body move
Pushup with extension at top and hold
Warm ups - x5 on floor
controlled
1) BW x 10
2) BW x 10
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
warmups - 1kg x 3, 2kg x 3
1) 2kg x 6
Dumbbell Curls - hold at the middle on the way down
warm ups - 15lbs x5,
1) 22lbs x 8
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 135lbs x 3
3 sec pause at bottom and hold at top on toes
1) 155lbs x 3
2) high boxsquat - 135lbs x 12
3) 135lbs x 3
These were a bitch, my ultra sore hammies didn't like these, and they didn't feel good, due to me being cold. Did the boxsquats to get me warmed up again and sweaty, then the 2nd set felt better. I will move these back to the Sunday workout, it just feels better after squats. Plus it's good to get the bar off the back on this workout for a change of pace and it's meant to be a light day.
Will replace these with another light posterior chain move. Maybe single leg dumbell SLDL like the in this article
http://www.t-nation.com/readTopic.do?id=1543621
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, 25lbs x 3
Toe curls on lying leg curl machine - 1 Plate x 10, 2 plates x 5, 3 plates x 5 - used a different machine today, much easier on this one
-----------------------
Cooldown - stretches
lying on back paused dumbell subscap rotations x 10 + stretched hold x 45secs
reverse hypers - BW x 20
upper and lower body stretches
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