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solarclimax
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coolcol you are fitness machine
Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
solarclimax said:
nah I'm not doing as much as you think, most of it just simple mobility drills
easy stuff
-----------------
Horrible sleep! I woke up early and then couldn't get back to sleep.
Feel crappy and tired, and CNS feels somewhere between sapped and drained.
Got that warm buzzy feeling in my head/throat area. Cortisol is up.
Guess I overdid it...for a light day....
Whole body is sore, especially my upper body, but hammies are much less sore than yesterday.
weighed 90.9kg 199.98lbs straight out of bed in underwear
Yay under 200lbs by the smallest of margins
definitely look leaner, chin and face is getting tighter.
When I'm pushing it I can drop 0.2kg each day, well for at least 3 days before I have to spike up the calories and carbs again.
coolcolj
New member
Better sleep, but woke up early again. Waking pulse has been consistantly high in the 57-61 area...
Body feels ok, but not fresh, feet and ankles feel stiff and achey. It's funny that even as sore as I was yesterday, I somehow felt better body/movement wise then than I do today. Maybe because my CNS was charged up from the last workout.
Plus the non-powered steering wheel in the van was bitch ass hard to turn today - not a good sign as far as the CNS goes!
weighed 91.6kg 201.5lbs straight out of bed in underwear
Pigged out last night, but that isn't the only reason for the weight jump. I found out that the Tanita scale measured 0.7kg 1.5lbs lighter when placed on carpet like I have been using it! On a hard tiled surface it reads heavier. Which is the figure I'll be using from now on...doh I'm not as light as I thought!!! :\
So just deduct 1.5lbs from the current weight to compare to my morning old bodyweights....so still at "200lbs"
Doesn't change much as far as my BF% goes, still around 16%
Body feels ok, but not fresh, feet and ankles feel stiff and achey. It's funny that even as sore as I was yesterday, I somehow felt better body/movement wise then than I do today. Maybe because my CNS was charged up from the last workout.
Plus the non-powered steering wheel in the van was bitch ass hard to turn today - not a good sign as far as the CNS goes!
weighed 91.6kg 201.5lbs straight out of bed in underwear
Pigged out last night, but that isn't the only reason for the weight jump. I found out that the Tanita scale measured 0.7kg 1.5lbs lighter when placed on carpet like I have been using it! On a hard tiled surface it reads heavier. Which is the figure I'll be using from now on...doh I'm not as light as I thought!!! :\
So just deduct 1.5lbs from the current weight to compare to my morning old bodyweights....so still at "200lbs"
Doesn't change much as far as my BF% goes, still around 16%
coolcolj
New member
Thursday 3rd May - Cycle 4 Get Lower Body Strong + Lean up - Week 1 - Day 3 - Lower Power/Strength heavy day - Microcycle 2
Pretty crap workout as far as the squat goes. Didn't feel that fresh, and some aches and pains cropping up.
Jumps were ok, but squats were horrible! I am definitely not recovering too well on this setup
Training is not fun anymore, has been a chore the last few sessions!
Will need to make some major changes, but first I have to recover from the fatigue....and I think I might have extra fatigue as well from the last 6 months still hanging around...
Need to take it easy the next couple of weeks and go from there, or even take next week off, but since I'm leaning up I'm not so keen on that. I'll see
Still I'm jumping higher than before, which makes me wonder if I can jump even higher and squat stronger when I'm 100% fresh?!
Body weight at gym - 203lbs
Workout time - 1.25 hours
Workout rating - 6/10
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) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 8 each side
5) Prone Scorpion - x8 each leg alternating
6) Lying on back Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) glute bridge x 10
9) Single leg SLDL mobility walks
10) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing 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) standing Vertical jump
c) one step 2 handed VJ
d) 2 step vertical jump
3 hard sets total on the prime times and running one legged jump, and then 4-5 hard sets total of the other stuff. Standing VJ about 0.5 inch less than my current best. One step VJ about the same but feels harder, 2 step VJ an inch lower
Full Oly Squats - in Oly Shoes - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
in sneakers
frontsquat - Bar x 3, 95lbs x3, 135x3
backsquat - bar x 5, 95lbs x 4, 135x4, 185x4, rest in oly shoes -> 225x4, 255x2, 285x2
90% of 5RM - controlled
1) 300lbs x 5
Felt really heavy and hard! Crap form too
--------------------
lower body stretches and some upper body ones
Pretty crap workout as far as the squat goes. Didn't feel that fresh, and some aches and pains cropping up.
Jumps were ok, but squats were horrible! I am definitely not recovering too well on this setup
Training is not fun anymore, has been a chore the last few sessions!
Will need to make some major changes, but first I have to recover from the fatigue....and I think I might have extra fatigue as well from the last 6 months still hanging around...
Need to take it easy the next couple of weeks and go from there, or even take next week off, but since I'm leaning up I'm not so keen on that. I'll see
Still I'm jumping higher than before, which makes me wonder if I can jump even higher and squat stronger when I'm 100% fresh?!
Body weight at gym - 203lbs
Workout time - 1.25 hours
Workout rating - 6/10
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) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 8 each side
5) Prone Scorpion - x8 each leg alternating
6) Lying on back Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) glute bridge x 10
9) Single leg SLDL mobility walks
10) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing 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) standing Vertical jump
c) one step 2 handed VJ
d) 2 step vertical jump
3 hard sets total on the prime times and running one legged jump, and then 4-5 hard sets total of the other stuff. Standing VJ about 0.5 inch less than my current best. One step VJ about the same but feels harder, 2 step VJ an inch lower
Full Oly Squats - in Oly Shoes - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
in sneakers
frontsquat - Bar x 3, 95lbs x3, 135x3
backsquat - bar x 5, 95lbs x 4, 135x4, 185x4, rest in oly shoes -> 225x4, 255x2, 285x2
90% of 5RM - controlled
1) 300lbs x 5
Felt really heavy and hard! Crap form too
--------------------
lower body stretches and some upper body ones
coolcolj
New member
Feel better than I did yesterday, but a bit sapped. Even my feet/lower legs feel better, but posterior chain is a little sore.
Right hip/IT band area inflamed from yesterday, and a little beat up overall.
Mildly swollen, dry and hot lips -> so some cortisol increase. Definite sign to back off to restore the testosterone/cortisol ratio... I finally have learned something all this time
weighed 90.8kg 199.76lbs straight out of bed in underwear
Decided to go back to putting the Tanita scale on the carpet for consistency with my older bodyweights, and psychologically it's better for me progress wise for leaning up
Just have to remeber my real bodyweight is 0.7kg 1.5 lbs heavier
Right hip/IT band area inflamed from yesterday, and a little beat up overall.
Mildly swollen, dry and hot lips -> so some cortisol increase. Definite sign to back off to restore the testosterone/cortisol ratio... I finally have learned something all this time
weighed 90.8kg 199.76lbs straight out of bed in underwear
Decided to go back to putting the Tanita scale on the carpet for consistency with my older bodyweights, and psychologically it's better for me progress wise for leaning up
Just have to remeber my real bodyweight is 0.7kg 1.5 lbs heavier
coolcolj
New member
Woke up early again and just lay around a bit.
Lips almost back to normal, and feel better overall. Lower back sore.
Tweaked something in my right heel at my part time job, one of these freak accidents, just by steping down a shallow step! Very painful for a while and could barely walk properly, but after work, I didn't notice it much...
I think that's the problem with pushing your body hard into that overreached zone, makes you injury prone..
weighed 91.6kg 201.5lbs straight out of bed in underwear
Spaghetti always jacks up my bodyweight!
Lips almost back to normal, and feel better overall. Lower back sore.
Tweaked something in my right heel at my part time job, one of these freak accidents, just by steping down a shallow step! Very painful for a while and could barely walk properly, but after work, I didn't notice it much...
I think that's the problem with pushing your body hard into that overreached zone, makes you injury prone..
weighed 91.6kg 201.5lbs straight out of bed in underwear
Spaghetti always jacks up my bodyweight!
coolcolj
New member
Finally get a chance to sleep in, but sleep still not great quality wise.
Hips are sore and tight. Not in the mood to train so I won't.
I don't have a concrete plan for the next couple of weeks, I'll play it by ear.
Most probbaly train upper body lightly within the next couple of days, and rest lower body the rest of the week. Then maybe hit the BBall courts next Sunday to check on progress since the last time I was there. Then some light workouts next week to continue the recovery but keep the exercises and muscles greased.
Nothing set in stone, I'll take it as it comes, I just know that the next 2 weeks are for recovery and rebound. Will do some mobility work plus stretching and maybe some walking through out the week
weighed 91.4kg 201.08lbs straight out of bed in underwear
My bodyweight yesterday was up higher in the morning at 91.6kg, but back down to 90.8kg in the afternoon. So I guess the same will happen today, but even lower
Hips are sore and tight. Not in the mood to train so I won't.
I don't have a concrete plan for the next couple of weeks, I'll play it by ear.
Most probbaly train upper body lightly within the next couple of days, and rest lower body the rest of the week. Then maybe hit the BBall courts next Sunday to check on progress since the last time I was there. Then some light workouts next week to continue the recovery but keep the exercises and muscles greased.
Nothing set in stone, I'll take it as it comes, I just know that the next 2 weeks are for recovery and rebound. Will do some mobility work plus stretching and maybe some walking through out the week
weighed 91.4kg 201.08lbs straight out of bed in underwear
My bodyweight yesterday was up higher in the morning at 91.6kg, but back down to 90.8kg in the afternoon. So I guess the same will happen today, but even lower
coolcolj
New member
sleep getting better, but just 7 hours of deep sleep and another couple hours of lying half asleep. Still look tired as hell, but I feel better.
Right IT band ache is just about gone, feeling way better overall, but still some aches here and there that need to heal up. Stiff hips
weighed 91.8kg 201.96lbs straight out of bed in underwear
Ate too much crap yesterday
did some mobility work a bit after I got up, felt clunky as hell, but it helped. Need to get looser. Will do some more later today and some stretching
---
after taken this week off and maybe some BBall on Sunday, I'll get back into the light workouts as outlined below to lead into my new training cycle setup
---
New setup for the coming training cycle based on my experience in the last one
exercises not set in stone yet, may move things around
1) Volume - jumping and squats - 3x5 82% of 5RM squats, paused GM, paused reverse lunge, snatch grip deadlift
2) rest
3) light + upper body - frontsquat 90% of 1RM, light assistance and ab work
4) rest
5) heavy - jumping/speed emphasis - 90% of 5RM squat. split leg GM or RDL
then rest 5 days
test VJ and squat 5RM+5lbs training day
rest 5 days
and plug in in new 5RM into the first sequence
and repeat twice , maybe 3 times
after the last 5 rep max VJ test day
take another full week off, which makes it 11 days off
then restart the cycle with 1-2 weeks of light training
ramping up the loads linearly each workout before doing the same thing with the last tested 5RM
but with some assistant moves changed around and different training emphasis etc
Which makes the cycle 5 or 7 weeks long. Plus an extra 1-2 weeks of light training at the start.
On paper it should work well. There is enough rest and recovery built in and combo of high frequency and low frequency training plus constant changes to keep things on the boil. Plus regular checks built in to monitor fatigue and progress. Maybe I can finally make some decent gains while leaning down
I might move day 1 from Sunday to Saturday. This gives me more recovery by moving one of the workouts onto the hardest day at my part time job, to allow more real rest days. Although by doing that, my workout on day 1 might suffer a bit, and make the volume of "work" on that day shoot up with work and training stacked together. But having 2 days in a row of CNS intensive effort isn't much better either the way I have it now....
Right IT band ache is just about gone, feeling way better overall, but still some aches here and there that need to heal up. Stiff hips
weighed 91.8kg 201.96lbs straight out of bed in underwear
Ate too much crap yesterday
did some mobility work a bit after I got up, felt clunky as hell, but it helped. Need to get looser. Will do some more later today and some stretching
---
after taken this week off and maybe some BBall on Sunday, I'll get back into the light workouts as outlined below to lead into my new training cycle setup
---
New setup for the coming training cycle based on my experience in the last one
exercises not set in stone yet, may move things around
1) Volume - jumping and squats - 3x5 82% of 5RM squats, paused GM, paused reverse lunge, snatch grip deadlift
2) rest
3) light + upper body - frontsquat 90% of 1RM, light assistance and ab work
4) rest
5) heavy - jumping/speed emphasis - 90% of 5RM squat. split leg GM or RDL
then rest 5 days
test VJ and squat 5RM+5lbs training day
rest 5 days
and plug in in new 5RM into the first sequence
and repeat twice , maybe 3 times
after the last 5 rep max VJ test day
take another full week off, which makes it 11 days off
then restart the cycle with 1-2 weeks of light training
ramping up the loads linearly each workout before doing the same thing with the last tested 5RM
but with some assistant moves changed around and different training emphasis etc
Which makes the cycle 5 or 7 weeks long. Plus an extra 1-2 weeks of light training at the start.
On paper it should work well. There is enough rest and recovery built in and combo of high frequency and low frequency training plus constant changes to keep things on the boil. Plus regular checks built in to monitor fatigue and progress. Maybe I can finally make some decent gains while leaning down
I might move day 1 from Sunday to Saturday. This gives me more recovery by moving one of the workouts onto the hardest day at my part time job, to allow more real rest days. Although by doing that, my workout on day 1 might suffer a bit, and make the volume of "work" on that day shoot up with work and training stacked together. But having 2 days in a row of CNS intensive effort isn't much better either the way I have it now....
coolcolj
New member
Late night, so not the best of sleep, but not bad. Still not that fresh yet.
A bit sore from all the stretching I did yesterday afternoon for my whole body!
weighed 91.2kg 200.64lbs straight out of bed in underwear
---
A comment someone left on one of my squat vids on youtube, the 275lbs 2x7 one I did after coming back from been overtrained and sick. Guess they never seen/heard of full oly squats
anyway I have a better idea of what I'll be doing this week and the next leading up to my all new training cycle I outlined above.
Assuming I play BBall this coming Sunday....
Sunday 13th - 1) BBall
Mon - rest
Tues - squat - top set of 185lbs 2x8
Wed - rest
Thurs - squat - 205lbs 2x8
Fri - rest
Sat - squat - 225lbs 2x8
Sun - rest
Mon - squat - 245lbs 2x8
Tues to Fri - 4 days rest
Sat - start new training cycle 275lbs 3x5 etc
plus also ramping up the assistant lifts progressively like the squat. Just to minimise excessive soreness etc and take advantage of the deconditioning ala HST
Won't do much high intensity jumping until the main cycle
But I may not play BBall on Sunday, but Saturday instead...so I'll see how I feel then and adjust things as necessary
A bit sore from all the stretching I did yesterday afternoon for my whole body!
weighed 91.2kg 200.64lbs straight out of bed in underwear
---
A comment someone left on one of my squat vids on youtube, the 275lbs 2x7 one I did after coming back from been overtrained and sick. Guess they never seen/heard of full oly squats
anyway I have a better idea of what I'll be doing this week and the next leading up to my all new training cycle I outlined above.
Assuming I play BBall this coming Sunday....
Sunday 13th - 1) BBall
Mon - rest
Tues - squat - top set of 185lbs 2x8
Wed - rest
Thurs - squat - 205lbs 2x8
Fri - rest
Sat - squat - 225lbs 2x8
Sun - rest
Mon - squat - 245lbs 2x8
Tues to Fri - 4 days rest
Sat - start new training cycle 275lbs 3x5 etc
plus also ramping up the assistant lifts progressively like the squat. Just to minimise excessive soreness etc and take advantage of the deconditioning ala HST
Won't do much high intensity jumping until the main cycle
But I may not play BBall on Sunday, but Saturday instead...so I'll see how I feel then and adjust things as necessary
coolcolj
New member
Kinda crappy sleep, feel a bit tired. Body is feeling much better! All the little aches and pains have just about disappeared! Especially my right IT band area. Feet and lower legs feel way better, walking feels smooth and easy.
Haven't had that feeling in ages.
And I've only taken 6 days off, but a big difference bewteen how I feel from the 5th day to 6th day. 4th day I feel ok, 5th day better but still achey, but 6th day everything seemed to clear up overnight. 6 days is the sweet spot for recovery, but I am still overreached CNS wise and probbaly testosterone/cortisol ratio wise. Over the last 3 years I haven't taken more than 7 days off, and even then that was rare. I've probably been hovering between a medium overreached and overtrained state all this time, based on how I feel now compared to usual feelings all this time.
Will have taken 11 days off by the time I hit BBall on Sunday if I go ahead with it. I should be feeling better than ever, and the higher testosterone levels plus whatever ZMA is doing should finally see me improving my strength and hops better - hopefully!!!
That's probably why people on roids can train harder for longer, because tesosterone/cortisol ratio has less chance of changing for the worse... I think
weighed 91.8kg 201.96lbs straight out of bed in underwear
noticable increase in muscle fullness and size - probbaly because my testosterone levels are starting to rise and cortisol is backing off
That may help me lean up as well
might do some mobility work today and some stretching plus some upper body prehab work at home with bands and stuff like scapular pushups
Haven't had that feeling in ages.
And I've only taken 6 days off, but a big difference bewteen how I feel from the 5th day to 6th day. 4th day I feel ok, 5th day better but still achey, but 6th day everything seemed to clear up overnight. 6 days is the sweet spot for recovery, but I am still overreached CNS wise and probbaly testosterone/cortisol ratio wise. Over the last 3 years I haven't taken more than 7 days off, and even then that was rare. I've probably been hovering between a medium overreached and overtrained state all this time, based on how I feel now compared to usual feelings all this time.
Will have taken 11 days off by the time I hit BBall on Sunday if I go ahead with it. I should be feeling better than ever, and the higher testosterone levels plus whatever ZMA is doing should finally see me improving my strength and hops better - hopefully!!!
That's probably why people on roids can train harder for longer, because tesosterone/cortisol ratio has less chance of changing for the worse... I think
weighed 91.8kg 201.96lbs straight out of bed in underwear
noticable increase in muscle fullness and size - probbaly because my testosterone levels are starting to rise and cortisol is backing off
That may help me lean up as well
might do some mobility work today and some stretching plus some upper body prehab work at home with bands and stuff like scapular pushups
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