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Creation of an Explosive Mofo - My Training Journal :)

Thanks :)

Getting sexier, but still not that sexy yet.... :p

Yeah I have seen it, he has a dunk vid too. Smooth jumper

----
Thursday 31st May


Freaking dog again, barking, woke me up several times last night!
That Guarana combo kept me alert and going throughout the day though.

Whole body is pretty damn sore and inflamed - especially my calves, posterior chain and upper back, basicly the whole backside of my body! :)
I've been doing the same moves for a while now and yet I still get really sore..

weighed 89.7kg 197.34lbs straight out of bed in underwear


Friday 1st June


Finally at least a solid chunk of 7 hours sleep, but not enough.
Still sore, but feeling better.

weighed 90.1kg 198.2lbs straight out of bed in underwear
Pigged out last night. Just food weight
 
Saturday 2nd June

Still a bit achey.

weighed 89.9kg 197.87lbs straight out of bed in underwear


Sunday 3rd June

Late night. Went to someone's birthday party at a resturant.
Got some comments about how I look like I've lost weight :)

Upper back achey from part time job yesterday.

weighed 90.9kg 198.98lbs straight out of bed in underwear
I ate and drank big last night!
 
Monday 4th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 1 - Lower body base conditioning - Micro cycle 4

Productive workout, but my strength and hops are way down! :(
It feels like I have lost almost 100lbs of my squat, I don't think I can even squat 315 right now! Plus my jump is dropping too, it's pretty closely correlated to my strength levels. Power cleaning feels hard too, which is always connected with my squat strength as well.

I don't feel overreached either. Doesn't look like this style of higher frequency training is doing much for me. Plus it's tedious as hell. I think I will go to go back to one of my older setups, but on different days, where I made much better progress regaining strength after a layoff a couple of months ago and I was eating the same way I'm doing now.

I tried a different exercise setup, not circuit rotating the squat with the jumps and cleans. Made the workout far too long!

Body weight at gym - 202.5lbs in winter clothing
Workout time - 2 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

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) Cossack side to side lunging x 8 each side
5) Prone Scorpion - x10 each leg alternating
6) Lying on back Scorpion under - x10 each leg alternating
7) Single Leg SLDL mobility walk
8) glute bridge x 10
9) back extension x 4 + 4 twisting to each side
10) sit up complex on swiss ball
11) single leg kneeling deadlift x3, x3 each side
12) hop complex
13) scapular pushups against a bench - BW x 10
14) 45lb oly bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on the jerks
15) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for another set
16) 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 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.

a) Speed hops on a 3 inch step x 5
b) standing Vertical jump
c) short run of prime times
d) running on leg jump x 2

rest 30 secs - and 20 sec rest between each jump
a) one step VJ x 2
b) 2 step VJ x 2

4 hard sets total for the first part, 4 sets for the 2nd part.
an inch lower than last week, and just not feeling as good as before


Power Cleans - in Nike Free 7.0 shoes

Powerclean + 2 High Hang powercleans - warmup set with bar
89lbs x 2 sets, 109lbs, 129lbs x 2sets


------------

Full Back Squats - Nike Free 7.0 shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x1, 170x2
backsquat - bar x5, 95lbs x4, 135x4, 165x1, 170x2, 205x3, 225x3

controlled down, powered up- 4 mins rest
1) 255lbs x 4 (+10lbs)
2) 255lbs x 4 ---> in oly shoes
3) 255lbs x 4 (+ extra set) ---> in oly shoes

Felt heavy on my back, form was a bit ragged too. My legs and hips are still pretty big, so it must be a CNS issue...

---------

Strict Oly style Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 89lbs x3/3 x 2 sets, 139lbs x 2/2

explosive up, controlled down pause on floor
1) with normal grip - 179lbs x 4 (+10lbs)
2) hook grip - 179lbs x 4

powerful and solid, at least I'm doing well here...

---

Cooldown and stretches

long workout so I ditched a lot of the stuff I normally here, plus I wanted to get out of there before peak hour traffic hits the road here...

lower body stretches and some upper body ones -
 
Late night again. Feel sapped and sore all over. My mid upper back and rear delts are pretty sore, guess it is from the snatch grip deadlifts, as I really focused on pulling back the shoulders and locking everything tight.

weighed 89.6kg 197.12lbs straight out of bed in underwear
bodyweight coming back down pretty quickly. I did hit 88.9kg 195.6lbs later on in the day.

anyway I'm going to look back in my log at what I did when I last overtrained
and got sick a few months ago, and see what I did to get my squat back up to 295lbs for 2x7 pretty quickly from 245lbs x 6+ reps. And do something similar, as it worked alot better than what I did the last 2 months...
 
Wednesday 7th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 2 - Light Lower/Upper Prehab-Rehab - Micro cycle 4

Surprisingly good workout. Dropped the jumps and changed things.
Using a template like what I did back on the 27th March this year

I am finding the Nike Free 7.0 too unstable for single leg work, probbaly due to the sole and tread patterns. I have a pair of Free 5.0 trainers coming which should be thinner and flatter on the bottom. Although that can be useful in some exercises...
They feel good for regular squats though

Upped the volume of the single leg kneeling deadlifts and side lunge mobility drills. Improving a lot now, especially in my groin/adductor flexibility and mobility and ankle to a lesser extent. Really helps my squatting

Body weight at gym - 201lbs in winter clothing
Workout time - 1.5 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

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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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


Box squats - in Nike Free 7.0 shoes - no belt

warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x5/5, 135lbs x 5/5

16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar

controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 155lbs x 5/5

back squat style only
2) 155lbs x 12

Felt pretty good, strong, stable and snappy. Much better than the last time I did em. I think it's because my hip, groin/adductor and lower back flexibility mobility is much better. The strict snatch grip deadlifts help too
Shins totally vertical, even on the frontsquat version from what I could tell

---------

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins


Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs

BW x 3, Bar x 3, 65lbs x3, 85lbs x 4 each side (+5lbs)
felt much easier

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 5 (+1 rep)

Toe curls on lying leg curl machine - BWx15, 1plate x4, 2x8 (+1 rep each set)


--------


Seated pulley rows to stomach with a hold against the body
20lbs x 5, 25lbs 2x9 (+1 rep each set)

time to go up in weight


Dip shrugs BW x 10sec hold + 5, BW x 17 (+2 reps)

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 sec hold, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets

Pushup plus on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x14 (+2 reps), 10 scapular pushups + 12 more regular pushups (+4 reps)

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x7 (+1 rep)


-----

Cooldown and stretches

Reverse hypers - bwx15
lower body stretches and some upper body ones

reverse hypers felt easy as hell
 
Didn't get as much sleep as I wnated to. I feel worked and sore, but nowhere near as sapped and beat up as I am this time in the last 3 weeks.
Sore pretty much everywhere, but I feel it mostly in my calves, quads, upper hammies glutes, spinal erectors, biceps and upper back.

It looks like the combo of high intensity jumping and weights is what is killing me muscle and CNS wise. Makes sense as they work and use the same muscles and CNS resources, and I do them one after the other compunding the damage. Might have to separate em into 2 different sessions.
Or cut back the volume, but that might lead to not gaining on much of either... But leg strength is priority right now, just need to maintain jumping form and power/reactvity.

weighed 90.5kg 199.1lbs straight out of bed in underwear
ate more last night. Upper back and spinal erectors are starting to thicken right back up
 
Saturday 9th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 3 - Lower body Strength - Micro cycle 4

I haven't updated the last few days, but not much has happened, been eating a bit more, averaging 6.5 hours sleep, although I did get more last night.

Anyway today is the first time in ages I have trained on a Saturday. Doing a new setup. Saturday Mornings is the hardest day at my part time job, long and tiring, but the workout went well today. Probably because I ate a lot after work and then lying in bed the whole day. We had a blackout last night from the massive wind and rain, and power was off all day till just then
Without electricity things get awfully boring, so we hit the sack and just lay around for a few hours :)

Nice and quiet on Saturday afternoons at the gym, not so bad after all. Upper body was a bit weaker from work, but overall pretty productive workout. I didn't do any jumping which helped, did some hops though.
Strength looks to be coming back up.

Body weight at gym - 203lbs in winter clothing
Workout time - 1.5 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

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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) various hops


Hops

did these just before the first few warmup sets of squats

3inch step speed hops x 10, x5
side to side speed hops 2x5


Full oly Squats - Nike Free 7.0 shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 185x3,
backsquat - bar x4, 95lbs x4, 135x4, 185x3, 225x3, 255x1

controlled down, powered up- 4.5 mins rest
1) 265lbs x 4 (+10lbs)
2) 265lbs x 4 ---> in oly shoes
3) 265lbs x 4 ---> in oly shoes

first work set was kinda hard, 2nd felt hard, the 3rd one the easiest! I used a slightly narrower stance on the 3rd set, and I tighten up my body and scrunched my upper body back and tighter. Staying tighter helped, I blasted up much faster, but I think the narrower stance is the main reason. My legs can push better in this stance

Could have done 3 sets of 5 today, so at least I know I can squat 315lbs...1.5xBW and a bit...

---------

Lower body circuit - Rotating Sets between each exercise

Resting 3 mins on worksets

Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3, Bar x 3+3 more each side split leg style, 95lbs x 4

just some light sets

Toe curls on lying leg curl machine - BWx15, 1plate x4, x8
tibs felt beat up so only did one set

Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps with normal grip, reset, then reps with hook grip - 111lbs x2/2, 143lbs x 2/2

explosive up, controlled down pause on floor
1) with normal grip - 181lbs x 4 (+2lbs)
2) hook grip - 181lbs x 4

fairly powerful, lower back has some fatigue from work, so not too bad all things considered

---

Cooldown and stretches

pullup stretched holds - some warmups and then BW 2x15 sec holds
lower body stretches and some upper body ones
 
Mild sapped feeling. Whole body is sore as hell though! My VMO, calves, hammies, spinal erectors and glutes are really sore. Upper back and biceps too.

weighed 90.4kg 198.88lbs straight out of bed in underwear

Ate a lot yesterday.
 
Monday 11th June

Really late night, I went to bed around 7:30 am :)
Oh well it is a public holiday. Didn't feel too bad when I got up, all the soreness went away like that!

weighed 89.6kg 197.12lbs straight out of bed in underwear



Monday 11th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 4 - Day 1 - Light Lower/Upper Prehab-Rehab - Micro cycle 4

Good workout! And that's despite having only 4.5 hours sleep! I looked like crap but felt strong, though it was a long workout and started to drag yowards the end. Need to cut out some stuff.

Body weight at gym - 202lbs in winter clothing
Workout time - 2 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

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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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


Box squats - in Nike Free 7.0 shoes - no belt

warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 5/5, 95lbs x3/5, 135lbs x 3/5

16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar

controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 165lbs x 3/3
2) 165lbs x 3/3

back squat style only
2) 165lbs x 12

Increased the loads, and it felt good, strong and snappy. 165 felt lighter on back than 155 did last week.

---------

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins


Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - Nike free 7.0 - alternating legs

BW x 3, Bar x 3, 65lbs x3, 90lbs x 4 each side (+5lbs)
kinda hard

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 7 (+2 rep)

--------


Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg 2x8 (+5kg -1 rep each set)

Dip shrugs BW x 10sec hold + 5, BW x 17

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 secs + 5 scap shrugs, BW x 15 scapular shrugs + 15 sec stretched hold x 2 sets

Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 8
pushup on floor with hold at top fully pushed up into max extension 1x15 (+1 reps), x12

used these Everlast pushup handles, increases the ROM by 4 inches, and they feel a bit unstable. So that made it harder and it really worked the scapular and serratus even more. The extra ROM made the pecs pump up more.

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x8 (+1 rep)


-----

Cooldown and stretches

lower body stretches and some upper body ones
 
Decent sleep. I got a sore throat before I went to bed last night, I think it's from the crappy food I have been eating as I don't feel overreached, and waking pulse is pretty low too. A tiny bit sapped. Feel pretty sore in my pecs, triceps and biceps! Damn that extra ROM on those pushups nailed me good. Posterior chain a bit achey too.

weighed 89.5kg 196.9lbs straight out of bed in underwear
 
Had to get up early so not much sleep :(
Don't feel too bad, and soreness has healed up heaps, just my pecs still pretty sore. Legs and hips felt good when I woke up, nice and loose. But I then somehow tweaked my left hamstring at my part time job, and cut my left thumb! Great just what I needed on a day I planned to do some explosive work - jumps and cleans etc.... see how things go...hook grip for cleans might be too painful....

weighed 90.2kg 198.44lbs straight out of bed in underwear

I got the Nike free 5.0 trainers I ordered from eBay this morning. Finally I got them in a non fugly colour scheme, plain matt black with grey mid sole highlight. They feel really different from the Free 7.0 trainers I already have, and the basic Free 5.0 I have tried on in the shops. They feel perfect for weight training compared to the other 2, and feel way better than chucks! :)
They have a real hard and pronounced arch support, almost as solid as the arch support in my oly shoes, something the Free 5.0 and chucks don't have. They are also flatter and harder feeling than the 7.0 trainers, with a much better strap. The 7.0s feel squishier and more padded, and a bit unstable for single leg work. I would use the 7.0 trainers for sport and Bball, the 5.0 trainers are much too thin and hard for that, and don't feel as solid for fast change of direction from what I can tell so far.

They don't feel quite as airy and sock like as the Free 5.0.
Guess I might now get a pair of Free 5.0 for walking around in, one Free shoe for every occasion, as I will never ever wear another normal pair of sneakers or BBall shoes :)
Just need to find a plain matt black one, easier said than done with all these fugly colour combos Nike has......my shiny and fancy looking Free 7.0 trainers is perfect for BBall , cause they sure stand out, but pretty loud for walking around in :p
 
the Nike Free 5.0 Trainer I got :)

nikefreetrain308822007pic1.jpg

nikefreetrain308822007pic2.jpg
 
[quote author=rj24 board=offtopic thread=1169101363 post=1181688688]CCJ, I have that exact same pair, only mine are beat to hell and need to be retired soon. ;D[/quote]

My shiny 7.0 trainers look similar to this, except where it is dull blue, mine is all black there - if you want to stand out and get shoe comments, these are ones to get ;)

http://cgi.ebay.com/NEW-Nike-FREE-7...ameZWDVWQQrdZ1QQcmdZViewItem#ebayphotohosting

man the shoes are so much cheaper from Ebay, even after paying for cheap delivery from US to here, I saved a lot. I didn't get hit by customs for GST either....
 
Been waking up via alarm, so I haven't been testing my waking pulse for obvious reasons... which means my sleep hasn't been that great
Still some aches in my upper body, hamstrings were achey as well

I decided to postpone my power workout yesterday, and then decided to skip it today. Firstly sleep hasn't been good and I'm just not in the frame of mind to be productive. Plus I have changed my training setup, so a few extra days to allow my body to adjust isn't a bad idea, along with letting my cut thumb and heal too.

Also the older and quiet little dog has died, and while I'm not in mourning, I have an empty feeling inside...gonna miss seeing that cute guy around :(
He is very old, well over 100 human years old, eyes were failing, and swelling up bad, it would have cost a lot to operate on em, so had the vet put him away...

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky2.JPG
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky_Tiger.JPG
The other black dog hasn't been the same since either, he is obviously been looking for him and miss playing with the other guy..

weighed 89.2kg 196.24lbs straight out of bed in underwear

Tightening up the diet once again
 
coolcolj said:
the Nike Free 5.0 Trainer I got :)

nikefreetrain308822007pic1.jpg

nikefreetrain308822007pic2.jpg
Click to expand...

Nice choice bro, I got that exact same shoe myself...I only wish they felt a teeny bit more stable for lateral work so I could play hoops in 'em too.

So you think the 7.0's are okay for bball???
 
Sorry to hear about your dog Colin.

I know what you mean about feeling empty, its not like losing a person close to you but you certainly realize they arent around anymore.

Peace.
 
yeah the 7.0s are ok if your lower/leg can take the forces :)
You need to work into em, for short sessions for a while, otherwise shin splints will come. Your feet and lower legs will get stronger

They feel more robust than the 5.0 trainers, more treads at the bottom, a bit thicker and less hard feeling. But still have the loose Free feeling, and good heat dispersion, unlike any other normal shoe especially BBall shoes

--

I feel more emotionally attached to both of these dog because they have really distinctive personalities. Pretty amazing to see the white dog change over the years personality wise, and how he acts. He never did this weird growl when he got annoyed with you, until in the later years, funny how he only developed it later on. He probbaly learned it from the other black dog which always did this funny purr like sound when he gets mad with you

I fell sorry for the black dog more though. The white dog is much older and grew up by himself, but the black dog came later and he grew up with the white dog as his friend/companion. He is really gonna miss him, was acting really strange the last few days, still looking for him etc.


---


Friday 15th June

Same crappy sleep
Body is starting to feel better, feet/ankles feeling more recovered than ever. The break from jumping has done me some good.

weighed 89.3kg 196.46lbs straight out of bed in underwear



Saturday 16th June


I over slept through the alarm! Good from the sleep point of view :)
central nervous system and body felt decent at my part time job today, didn't feel as tired afterwards. This new training setup is paying dividends recovery wise, putting all my hard days together is a good idea. Don't know why I didn't think of doing it before. I guess it was a catch 22 situation for me, I'd feel so trashed on Saturdays after my part time job that I didn't want to train then etc

weighed 88.9kg 195.6lbs straight out of bed in underwear

edging closer to 85kg 187lbs!
I hope I haven't dropped my calories too low, and end up weak as hell today when squatting....
 
Saturday 16th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 4 - Day 2 - Lower body Strength - Micro cycle 4

Productive workout, but I felt queezy and light headed, energy levels weren't that great.

The Nike Free 5.0 Trainer felt great today on squats, much better than the 7.0 Trainer, and more stable on the single leg work. I didn't notice any compression or give. They even felt great on the hops and the few low jumps I did. I guess eventually I'll train in Free 5.0 Trainers and play in 7.0 Trainers

Single leg kneeling were pretty good today, even my right leg was pretty stable. Flexibility and mobility improvements, along with stronger hamstrings made the squats feel much better comfort wise today. I've been doing a lot of glute brides for 15 reps everyday, just before I go to sleep, that also probably helps too.
Even my old right ankle injury is finally healing up inside, stretching the crap out my right calf doesn't bother it as much as it used to, which improves my ROM and in turn that bothers it even less.

Bodyweight at gym down a whopping 4lbs from this time last week!

Body weight at gym - 199lbs in winter clothing
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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) various hops


Hops

did these just before the first few warmup sets of squats

3 inch step speed hops x5, rest 10 secs side to side speed hops x5 - 4 sets total

3 low jumps, only jumped 12 inches up or so.


Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3

controlled down, powered up- 4.5 mins rest
1) 255lbs x 5
2) 265lbs x 5 ---> in oly shoes
3) 275lbs x 5 (moderately hard strain on last rep )---> in oly shoes

Did a 3 set ascending wave, so average load is the same as the 265lbs 3x4 I did last week, but 3 extra reps total. 255lb at first didn't feel all that easy, so it was a bit nerve racking increasing the load each set. 275lbs felt fairly heavy on back, been a while since I have had that much weight on my back, but I got em up ok, even though it didn't feel like I would make it past the 3rd rep. That gives me a lot of confidence

The lighter warmup sets felt much lighter and solid on my back, and I'm lowering my squats a lot easier these days, it just feels smoother , like there is less resistance from tight muscles or something. Things are looking up.
Although my hip flexors were tensing up quite a bit, especially my left side which gets quite achey, dunno what's up with that. Maybe because I do stretch em a lot everyday now.

---------

Good Mornings onto toes - high bar - oly shoes
2 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3

just some light set - solid and snappy

Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 111lbs x2, 141lbs x 2, 171lbs x 2

explosive up, controlled down pause on floor
1) 191lbs x 4 (+10lbs)
2) 191lbs x 4

no hook grip today as my left thumb has a cut. Grip was a bit iffy, even though I only went up 10lbs from last week and my grip was solid then. I think my thumb along with my inflamed hands didn't help. Pretty powerful anyway. Hamstrings were hammered in a good way, and they get a solid stretch at the bottom of each rep.

Deadlifting in winter, especially snatch grip style is a bitch, when your hands are dry and inflamed! Will stay at this weight for a bit until grip gets better.
---

Cooldown and stretches

pullup stretched holds - some warmups and then BW 2x15 sec holds with feet partially on the floor - stretch lats and unload the spine/lower back

lower body stretches and some upper body ones
 
Dang I was in bed for almost 11 hours...
Mildly sapped, but not drained. That's good, I did train pretty hard yesterday as well.
Feel achey all over, but not as sore as this time last week. VMO, hamstrings, spinal erectors, biceps and upper back the most sore.

weighed 88.7kg 195.14lbs straight out of bed in underwear
Waist = 34.5 inches

I ate a lot yesterday, surprised the bodyweight still came down! Waist is finally well into the 34 area. I look much slimmer, starting to look more skinny fat, than fat-fat ;)
Almost at the halfway point and time to take some progress pics
I'm now at 14.6% bodyfat according to this http://home.fuse.net/clymer/bmi/

I also took a few other measurements -

waist - 34.5 inches
upper thigh - 27
Calf - 16.25
Hip - 40.25
wrist - 6 6/8
arm - 15.5

As you can see I'm pretty lower body dominant, not hard to guess why :)
My calves have come down a lot, they usually hang around 17, but I do store a lot of fat there. I'm surprised my legs haven't come down that much, they are holding steady.
not that I care, but my arms have sure come down a lot, well I don't train my upper body near as much as I used to, but they do look bigger, especially the biceps, more contrast between the joints and peak etc
They used to be close to 17 inches back in the days when I was benching a lot and capable of close grip benching 295lbs.

here is what I used to be at before I started leaning down - fat sure inflates your numbers

218lbs
20% bodyfat
waist - 38.5 inches
upper thigh - 29.5
Calf - 17
Hip - 42
wrist - 7
arm - 17

I've changed a lot, and probbaly look really different, but I don't really feel it and can still pinch a lot of fat... which should change when I get my waist to the 29-30 inche area
 
Tuesday 19th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 5 - Day 1 - Light Lower/Upper Prehab-Rehab - Micro cycle 4

Been caught with other stuff so too lazy to update. Anyway I didn't feel like training on Monday, too sore and in the hole recovery wise. I overdid the Saturday workout, those extra 3 reps on squats is all it took..and probbaly being spooked by the loads and having to strain harder than usual would do that too...

Ok workout, squats were good, but I was feeling like zombie after that, low energy levels, getting light headed etc - combo of crap sleep and diet. Cut the volume down on the upper stuff
At least things are starting to feel easier across the board

Body weight at gym - 199lbs in winter clothing
Workout time - 1.5 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) 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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging 2x10 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) hop complex x 2 sets


Box squats - in Nike Free 5.0 Trainer shoes - no belt

warm ups - controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
BW x 8, Bar x 3/3, 95lbs x3/3, 135lbs x 3/3

16 inch bench - about 1-2 inches above parallel - Wide stance, vertical shins, High bar

controlled down, powered up - frontsquat style, rerack, rest 30secs, backsquat style
1) 165lbs x 3/3
2) 165lbs x 3/3

back squat style only
2) 165lbs x 12

same loads as last week, even better than last week. Will keep it here until it feels really easy, which it isn't right now, especially on frontsquat way. It's easy enough to stand up, just doesn't feel that easy to support, I want it to feel like an "empty bar" before I go up.

did a set of knee forward lunges and another set of reverse lunges with just bodyweight

---------

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 8 (+1 rep)

Toe curls on lying leg curl machine - BWx20, 1plate x4, 2x9 (+1rep)

--------

Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x9, 30kg x9 (+1 rep)

Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 8

on floor with hold at top fully pushed up into max extension, paused at bottom 1x16 (+1 rep)

hard

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 secs + 15 scap shrugs, BW x 15 scapular shrugs + 15 sec stretched hold

Dip shrugs BW x 10sec hold + 5, BW x 15

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 20lbs x9 (+1 rep)


-----

Cooldown and stretches

lower body stretches and some upper body ones
 
Better sleep than I have had in a few days, and that's not saying much though. REally need to catch up on some sleep
Moderately sore all over, a lot more than I expected to be in my lower body, seeing I wasn't doing that much or going that heavy.

weighed 89.9kg 197.8lbs straight out of bed in underwear
 
Thursday 23rd June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 5 - Day 2 - Power - Micro cycle 4

Not the best of sessions, and it was butt freezing cold, so I did spent a long time warming up. I probbaly did a bit too much overall considering I took a 2 week break from any sort of high intensity jumping and olys.
Felt my hammies get used a lot during the workout, and they sure got sore the next day! CNS didn't feel too bad though.
Feet/ankles were smacked up as well the next day.

Bad thing is I'm not jumping as higha s I used to, and I'm so weak compared to before, 155lb powerclean feels hard!!!

The warmup section is different from the other workouts, didn't do any squatting/lunging stuff or band upper body work

Body weight at gym - 199lbs in winter clothing
Workout time - 1+ hour
Workout rating - 7/10

General warm up -

20 sec 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) Cossack side to side lunging x 8 each side
5) Prone Scorpion - x10 each leg alternating
6) Lying on back Scorpion under - x10 each leg alternating
7) Single Leg SLDL mobility walk
8) glute bridge x 15
9) sit up complex on swiss ball
10) 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 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches - repeated 2 times, then did depth jumps in place of the altitude drops, off the same 6 inch height

then

a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, 2 standing jumps, short run of prime times, 2 running one leg jump

rest 20 sec between each jump
a) standing VJ
b) one step VJ
c) 3 step VJ x 2

for 3 sets total. Things dropped off quickly. Form and snap just wasn't tehre for the one step and 3 step jumps, overall jump height was about 2 inches lower than my current best :(


Power Cleans - in Nike Free 7.0 shoes

Hang Powerclean + 2x(High Hang powerclean + push press) - bar
Hang Powerclean + 2x(High Hang powerclean + power jerk) - bar

Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 109lbs, 119lbs, 139lbs
Powerclean - 153lbs x 1, 153lbs x 1


2nd set of 153lbs was quite a bit harder and racked a bit lower - big drop off
153lbs felt pretty hard and heavy! Powerjerks were not bad form wise, but it's been a while since I had anything like that kind of weight overhead and it was a bit worrying....

-----

Cooldown and stretches

lower body stretches and some upper body ones
 
Saturday 24th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 5 - Day 3 - Lower body Strength - Micro cycle 4

Ok workout, at least I didn't feel light headed, but looked and felt a bit tired/sleepy

Body weight at gym - 199lbs in winter clothing
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) glute bridge x 15
8) back extension x 4 + 4 twisting to each side
9) sit up complex on swiss ball
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging x8 each side
12) scapular pushups against a bench - BW x 10
13) 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
14) various hops

Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1

controlled down, powered up- 4.5 mins rest
1) 275lbs x 4
2) 275lbs x 4 ---> in oly shoes
3) 275lbs x 4 ---> in oly shoes

275lbs sets were very hard and heavy, form wasn't the best either. Wobbly. When the 225lb warmup set felt hard, I knew I was in for one rough ride!
Getting weaker and weaker....lost 60lbs off my squats it looks like.
Will go down in weight next week and do a new setup, otherwise I will likely get injured at this rate.


---------

Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs 2x5


Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 111lbs x5, 131lbs x 5

just some light sets

---

Cooldown and stretches

lower body stretches and some upper body ones
 
late night, sleep after midnight sucks
Sore all over. Calves, upper hammies, glutes and spinal erectors the most sore, followed by my upper back and quads

weighed 88.1kg 193.8lbs straight out of bed in underwear
waist still the same at 34.5

at least my bodyweight is going down.
 
Sleep quality still not that good.
Still moderately sore all over. Don't know if I will train today - upper wise anyway, definitely no lower body work. I will can the light boxsquats I have been doing, seems pointless and just extra junk work

weighed 87.7kg 192.94lbs straight out of bed in underwear

wooo, I finally get within sight of 192lbs, been ages since I was last here.
Back then I thought I was fairly lean at this bodyweight, well I am certainly not :)
Noticably visual changes though, especially in my face/chin area, jawline tightening up. Probbaly around 13-14% bodyfat now
 
Wednesday 27th June - Cycle 4 Get Lower Body Stronger + Get Lean - Week 6 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 4

Slight change in plans - rested an extra day, which works out better. And combined 2 workouts into one, and dropped the reverse lunges and box squats
Reduced the amount of mobility work on this workout compared to the Saturday one

everything felt better this workout, stronger and more explosive feeling

Body weight at gym - 199lbs in winter clothing
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 - x8 each leg alternating
5) Lying on back Scorpion under - x10 each leg alternating
6) Single Leg SLDL mobility walk
7) glute bridge x 15
8) single leg kneeling deadlift x3 each side
9) Cossack side to side lunging x5 each side
10) scapular pushups against a bench - BW x 10
11) 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



Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches

repeated but with depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2-3 vertical jumps in place of the depth jumps, going higher and harder each successive set

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ x 2
c) 3 step VJ x 2

for 2 sets total - still some gas in the tank after these. Form and timing better this week. Overall jump height still 2 inches under my best, but standing vertical jump is better than last week.
Dropped all the one legged jumping to concentrate on my 2 legged jumping. Plus the landings from 1 legged jumps are a bitch! Due to the horizontal momentum.

Jumped in my Nike Free 5.0 trainers today and it feel good. It wasn't as hard as I expected, even though they are thinner than the 7.0 Free. No shin issues or anything. The 7.0 feel like they are absorbing some of my force and I don't land as well in em, due to the thicker and soggier feel to the sole


Power Cleans - in Nike Free 5.0 shoes

Powerclean + 2x(High Hang powerclean + power jerk) - bar, 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 119lbs, 139lbs

Powerclean - with 15 secs reset between each rep
153lbs 2x2

Much better this week, feeling snappier, and the weights lighter. Did more reps with 153lbs as well. Still feels heavy as hell when it lands on my shoulders though.


-----

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt

warm ups - BW x 8, Bar x 10, 95lbs x8, 135lbs x 8, 185lbs x10

semi-explosive
225lbs x 10

Pretty wide stance, like sumo wide, and deep, but not as deep as my oly full squats. The stance limits the depth a bit, I had to raise the safety pins up one notch - 3 inches - compared to my oly squats. Plus the wider stance reduces ROM.
So while it felt easier to bang out the reps due to the ROM and extra leverage of the stance, it also feels harder due to declerating the bar and you have to work much harder to reverse it as you can't bounce it off your calves or use a box to stop it like in boxsquats. I also went down faster, more safely than in either oly or box squats.

The faster descent combined with having to brake and reverse it, certainly murdered my hams and glutes right at the tie in area, mega stretch there!
But in a good way. I finally have the hip mobility and flexibility to these properly. I remeber these having a good effect on my oly squats when I alternated between em. Plus you can do these for higher reps without the same kind of form breakdown you get in oly or boxsquats


Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 10 (+2 reps)

Toe curls on lying leg curl machine - BWx20, 1plate x4, x10 (+1rep)

--------

Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg x10 (+1 rep)

Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 10

on floor with hold at top fully pushed up into max extension, paused at bottom 1x18 (+2 reps)

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold

Dip shrugs BW x 10sec hold + 5, BW x 17

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 22lbs x8 (+2lbs -1 rep)


-----

Cooldown and stretches

lower body stretches and some upper body ones. Didn't stretch as much as usual, was in a rush
 
those wide stance squats made my ham/glute tie in a bit sore the next day. Although probbaly not as much as Good mornings and they don't kill my legs as much as oly squats.
Calves were pretty sore as well.

Been doing 1-2 sets of 15 scapular wall slides, 1x15 glute bridges, plus some glute flexed semi RDL type move here there after sitting for long periods as needed. And man I haven't felt better. Coupled with some eye exercise/mobility drills and can prevent the bad effects of sitting in front of a computer

still leaning up slowly. Getting more definition, I can see a dent on the side of leg/squad when I flex it :)
 
Saturday 1sth July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 6 - Day 2 - Lower body Strength - Micro cycle 4

Sleep has not been good all week, in the 5-6 hour range, but today's workout went pretty well. I did take a nap before going. And I also ate a lot all day. That's why my bodyweight is up. I will make Saturday my offical pigout/refeed day.
All that water weight definitely helps for strength, but there are probably other factors involved - I have dropped the protein powder intake a lot, so while I'm not eating as much protein now, I'm eating more real meat/eggs and foods. The change in training setup and new exercises really help, I just feel better all round.

Body weight at gym - 200lbs in winter clothing
Workout time - 1.5 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

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) glute bridge x 15
8) single leg kneeling deadlift 3x3 each side
9) Cossack side to side lunging x8 each side
10) 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
11) various hops

Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1

controlled down, powered up- 4.5 mins rest
1) 255lbs x 7
2) 255lbs x 7 ---> in oly shoes

Moderately hard strain on the last rep of each set. Strength is up, form and timing was good, all sets had a solid strong force coming out of that hole.
That powerful feeling is starting to come back! Now all I have to do is get it back up to 295lbs for 2x7, and coupled with my leaner and lighter bodyweight I should jump higher.
The bar feels heavy as hell on my back though once I go above 225lbs, but I was able to crank out a good number of reps, so I don't know what's up with that. Maybe that's because I'm lighter...
Front squats starting to feel easier, I added a rep to the 195lb set. Will eventually work in 225lbs for a triple over the new 2 months in my warmups as things improve.

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x5, 140lbs x5 (+5lbs)

hard

Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt
warmups - powered up, controlled down pause on floor - reps - 135lbs x5, 165lbs x 5, 165lbs x 5 with hookgrip

I didn't warmup with a hookgrip and my hand/thumb paid the price on that last set! Solid and powerful sets, and then one powerclean with 135lbs to get the back back onto the rack, went up explosively but felt heavy on my shoulders...

---

Cooldown and stretches

lower body stretches and some upper body ones
pullup stretched holds - some warmups and then BW 2x15 sec holds
 
this guy is the top 85kg 187lb olylifter here
strong as hell! pretty sure he is natural too ;)

http://www.youtube.com/user/towerofvenice

he said he had a 80cm vertical jump 6 years ago

some other vids

205kg 451lbs + 200kg 440lbs front squat
http://www.youtube.com/watch?v=8HlX4txMFuc
http://www.youtube.com/watch?v=LaSI_0vEN-g

220kg 484lb full squat
http://www.youtube.com/watch?v=YKqOxjqKEPQ
210kg 462lbs for 2
http://www.youtube.com/watch?v=uQuKG5rNcPo



some skinny kid in his gym powercleaning and jerking 145kg 319lbs - yes some freaks do exist here!
found out his name is Troy Hewkins and he lifts in the 77kg 170lb class...
http://www.youtube.com/watch?v=X8kV5pv0TCA
115kg 253lb powersnatch
http://www.youtube.com/watch?v=ZKlDAuWqBO8
200kg 440lb full squat - easy
http://www.youtube.com/watch?v=WJgqa15R6Ho
 
Best sleep in the last 7 days. Feel better mood wise. A little sapped, but not drained, achey all over. Upper back, biceps, VMO, calves, hammies, glutes and spinal erectors are sore. Calves, upper hammies and spinal erectors the most.

weighed 89kg 195.8lbs straight out of bed in underwear
Waist = 34.25 inches
Upper thigh = 26.5 inches

bodyweight up from the refeed. Waist is down 1/4 of an inch, but probbaly higher than a few days ago. Leg is down half an inch, but it's probbaly all fat as my leg strength is up and as I mentioned a few days ago, more defined :)
Man I haven't had my legs measure this small in ages, but yet they look big and bulge out heaps from the knee!

might go for a 12min walk today with some mobility work and light stretching.

Scapular wall slides 2x15, glute bridge with hold 1x15
 
Oh yeah that Troy Hewkins has been training for over 8 years already - no wonder :)


---------------

These late night have to stop, the quality of sleep is just not the same after midnight, even if I did get over 7 hours.
Still sore

weighed 87.6kg 192.7lbs straight out of bed in underwear
Lightest bodyweight so far. Puts me around 14% bodyfat
 
I think Ben Turner is a 69k lifter! But cuts like a wrestler to get down there...

man good find that 77k guy is a machine

coolcolj said:
this guy is the top 85kg 187lb olylifter here
strong as hell! pretty sure he is natural too ;)

http://www.youtube.com/user/towerofvenice

he said he had a 80cm vertical jump 6 years ago

some other vids

205kg 451lbs + 200kg 440lbs front squat
http://www.youtube.com/watch?v=8HlX4txMFuc
http://www.youtube.com/watch?v=LaSI_0vEN-g

220kg 484lb full squat
http://www.youtube.com/watch?v=YKqOxjqKEPQ
210kg 462lbs for 2
http://www.youtube.com/watch?v=uQuKG5rNcPo



some skinny kid in his gym powercleaning and jerking 145kg 319lbs - yes some freaks do exist here!
found out his name is Troy Hewkins and he lifts in the 77kg 170lb class...
http://www.youtube.com/watch?v=X8kV5pv0TCA
115kg 253lb powersnatch
http://www.youtube.com/watch?v=ZKlDAuWqBO8
200kg 440lb full squat - easy
http://www.youtube.com/watch?v=WJgqa15R6Ho
Click to expand...
 
Sleepy... Still a little achey

weighed 87.5kg 192.5lbs straight out of bed in underwear
waist is down to 34 inches so I have hit the halfway mark, will take some progress pics at the end of the week. Still got a bit of a gut though....

some mobility work and light stretching.
Scapular wall slides 2x15, glute bridge with hold 1x15
 
Wednesday 4th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 7 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 4

Damn hot today for winter, so I trained in shorts etc, and it looks like all the winter clothing adds 2lbs onto my gym bodyweight. 197lbs is the lightest so far, down about 20lbs since I started leaning up. Just need to regain my strength...

jumps getting better, upper body stuff getting stronger but squats felt hard as hell

Body weight at gym - 197lbs
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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) single leg kneeling deadlift x3 each side
8) Cossack side to side lunging x8 each side
9) scapular pushups against a bench - BW x 10
10) 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


Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches

repeated but with depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2-3 vertical jumps in place of the depth jumps, going higher and harder each successive set

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ x 2
c) 3 step VJ x 2

for 2 sets total - I did try a third set of jumps, just a standing and one step jump, but they were lower and felt flat, so a dropoff, should have not done that extra set.

Form and timing pretty good, decent explosiveness. Overall jump height up an inch from last week, and within 1.5 inches of gym best now. I can touch the fire exit ceiling again, only just and on just one jump :)


Power Cleans - in Nike Free 5.0 shoes


Powerclean + 2x(High Hang powerclean + power jerk) - bar
Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 129lbs

Powerclean - with 15 secs reset between each rep
153lbs 2x3

added one extra rep per set this week on the 153lb powercleans, feeling better, form and power felt good and I didn't feel gassed out, but still heavy as hell on my shoulders!

-----

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt

warm ups - BW x 8, Bar x 10, 95lbs x10, 135lbs x 10, 185lbs x8

semi-explosive
225lbs x 11 -->(+1rep) moderately hard strain on last rep

Felt harder than last week, even if I got an extra rep. Bar felt very heavy on my back!

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 10

Toe curls on lying leg curl machine - BWx20, 1plate x4, x11 (+1rep)

--------

Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 30kg x11 (+1 rep)

Pushup plus on elevated pushup handles - neutral grip position - shoulder width on bench x 10, on floor x3

on floor with hold at top fully pushed up into max extension, paused at bottom 1x19 (+1 rep)

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold

Dip shrugs BW x 10sec hold + 5, BW x 18 (+1rep)

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 22lbs x10 (+2 reps)


-----

Cooldown and stretches

Glute bridge with a 2 sec hold x 15

lower body stretches and some upper body ones. Didn't stretch as much as usual, was in a rush
 
Saturday 7th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 7 - Day 2 - Lower body Strength - Micro cycle 4

Kinda average session, felt a bit queezy, but was strong and powerful though!
Sleep average has been better this week, still not great though, I need an extra hour each day. Also eating a little more calories, and ate a lot last night. So all these help, even if I go for long periods of each day where I hardly eat anything, it doesn't seem to hurt

2 total workouts a week is working well, finally making some progress. Once I get more sleep, things will be even better...

Body weight at gym - 199lbs in winter clothing
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

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) glute bridge x 15
8) single leg kneeling deadlift 3x3 each side
9) Cossack side to side lunging x8 each side
10) 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
11) various hop patterns

Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1

controlled - 4.5 mins rest
1) 275lbs x 6 (+20lbs -1 rep) - moderate strain on last rep
2) 275lbs x 6 ---> in oly shoes - hard strain on last rep

Was just gonna use the same weight from last week, 255lbs, and try and get 8 reps on the 2 sets. Then decided at the last minute to up the weight to 275lbs, since things felt decent enough. Good decision, felt strong and form was good, controlled and upright. Finally things didn't feel too heavy on my back, walked everything out ok. Strength is coming back up, 1RM is probably around 335lbs now, so 1.7x BW. Hopefully this will translate to vertical jump increases next session :)

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x1

145lbs x5 (+5lbs )

changed to just one work set


Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt

warmups -
2 reps normal grip, reset 2reps with hookgrip - 135lbs, 165lbs

powered up, controlled down pause on floor
1)170lbs x 5
2)170lbs x 5 with hookgrip

---

Cooldown and stretches

lower body stretches and some upper body ones

pullup stretched holds - some warmups and then BW 2x15 sec holds
 
Much better sleep. Very mild sapped feeling so far, nice, Saturday part time job+heavy lower body workout is not "killing" me as much as when I started this new setup. Body is definitely adapting for the first time in a long time now that I'm not overdoing it and training better with a smarter setup....
So far so good.
A bit sore in my lower body and upper back, but nowhere near as much as previous weeks - may change latter today though, due to the nature of DOMS :)

weighed 88.5kg 194.7lbs straight out of bed in underwear
waist= 34.25 inches
Upper thigh= 26.75inches

bodyweight is up 1kg from last week, waist more or less the same. Been eating more. Still around the 14% bodyfat area.
Upper thigh is up 1/4 of an inch, so that's why I'm heavier :)
I thought my legs felt bigger this week after the Wednesday workout, and this backs it up.

That's also why my strength is up. I'm definitely one of those people that has direct correlation between strength and size. I can't stay small and get stronger. So I figure when I add another half an inch onto my legs at the same bodyfat level my squat will be back to where it was in the 385lb area. Probbaly need to get my legs up to 28 inches to hit my 455lb fullsquat goal, which will mean my legs will be around 26 inches when I lean down to 180lbs. A reasonable number with a 30 inch waist.
 
Wednesday 12th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 8 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 4

I didn't get much sleep last night and the night before, but the workout went ok, just started to get sleepy towards the end...
Jumps/cleans good, but squats again very heavy on my back...I think it's a sleep deficit issue..

Felt a bit sapped/drained today after this workout, moderately sore all over as well - dryish lips, cortisol on the rise again....

Body weight at gym - 198.5lbs
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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) single leg kneeling deadlift x3 each side
8) Cossack side to side lunging x8 each side
9) scapular pushups against a bench - BW x 10
10) 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


Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, then a set of 3 altitude drops off 6 inches

repeated but with depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2-3 vertical jumps in place of the depth jumps, going higher and harder each successive set

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ x 2
c) 3 step VJ x 2

for 2 sets total - except I didn't do any speed hops the 2nd time around
Peak jump was up half an inch higher than last week, and finally up 3 step jump is up, but all the jumps were half an inch lower until the last few jumps.
Probably a CNS arousal issue due to lack of sleep. Anyway I'm only about an inch off my bests at the gym on my 1 and 3 step jumps. Standing VJ is still 2 inches off my best...which means there is a bigger difference between em compared to before. Plus I was decked out in winter clothing vs the shorts/t-shirt last week which adds extra weight and bulk

Power Cleans - in Nike Free 5.0 shoes

Powerclean + 2x(High Hang powerclean + power jerk) - bar
Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs x 2 sets
Powerclean + 2 High Hang powerclean - 119lbs, 139lbs
Powerclean - 153lbs

Powerclean - with 15 secs reset between each rep
163lbs 2x2

Overall volume is up a bit, and I increased the load on the 2 main sets. Felt better, not so heavy on my shoulder now when I rack.

-----

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt

warm ups - BW x 8, Bar x 10, 135lbs x 10, 185lbs x8, 225x2

semi-explosive
225lbs x 12 -->(+1rep) moderately hard strain on last rep

Hard and bar felt really heavy on my back, but I still made progress. very strange

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +25lbs x 11 (+1 rep)

Toe curls on lying leg curl machine - BWx20, 1plate x4, 2plates x8
up 1 plate

--------

Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x8 (+5kg)

Closegrip Pushup plus on small medball on bench x 10, on floor x4,
on medball x 15


pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 17 scapular shrugs + 20 sec stretched hold

added 2 reps and 5 secs

Dip shrugs BW x 10sec hold + 5, BW x 19 (+1rep)

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x8 (+3lbs)


-----

Cooldown and stretches

Glute bridge with a 2 sec hold x 15

lower body stretches and some upper body ones. Didn't stretch as much as usual, was in a rush
 
Saturday 14th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 8 - Day 2 - Lower body Strength - Micro cycle 4

Good workout, but I did feel a bit queezy and light headed, probably due to the lack of sleep and whole box of chocolate biscuits earlier in the day...
Sleep has been around the 5.5 hour mark all week and lots of junk food at night and yet I felt pretty strong today and making progress, makes you wonder :)

Some highjump dude saw me training and seemed impressed with my front and back squats, so we got talking about jump training and such :D
That guy was doing some strange GPP stuff with medballs...thought he was a swimmer at one stage.

Freaking right outer quad started to cramp a little a few hours after this workout!

Body weight at gym - 199.5lbs in winter clothing
Workout time - 1.5 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

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) back extension x 4 + 4 twisting to each side
7) sit up complex on swiss ball
8) glute bridge x 15
9) Single Leg SLDL mobility walk
10) single leg kneeling deadlift 3x3 each side
11) Cossack side to side lunging x8 each side
12) 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
13) various hop patterns

Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x2, 275x1

controlled - 4.5 mins rest
1) 295lbs x 4
2) 295lbs x 4 --> in Oly shoes
3) 295lbs x 4 --> in Oly shoes

Decided to intensify the squat today and up the loads into the 90% area.
All squats felt heavy and hard, but in a good way, and I had to strain pretty hard on all sets. GM'ed the weights a little on the first set, but sets in oly shoes were solid and upright. Didn't even feel my lower back working at all, glutes firing very nicely, but my upper hip flexors/rectus femoris in the hip area were tensing up a lot.
Probbaly a rep in the tank each set if went balls to the wall.

Here is the vid of the first set, wanted to take a video of all sets, but battery want flat :(
You can see my lower back tucking under at the bottom again...maybe tight hammies, because as I said my glutes are firing well and I don't feel it in my lower back at all. I don't tighten up my torso and roll my butt back as much as I used to, so it's probbaly a form issue.

I need a haircut..
Right click on video and save first to avoid errors
http://www.members.optushome.com.au..._FullOlySquat_Free5.0_295x4_set1_14July07.mpg

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x2

155lbs x6 (+10lbs + 1 rep )

hard but good, will stay here for a bit to stablise.


Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt

warmups -
2 reps normal grip, reset 2reps with hookgrip - 135lbs, 175lbs

powered up, controlled down pause on floor
1)175lbs x 5 (+5lbs)
2)175lbs x 5 with hookgrip

quite hard, lower back was feeling it, will stay here for a bit to stablise.

---

Cooldown and stretches

lower body stretches and some upper body ones

didn't have much time as gym was shutting, so didn't stretch as much as usual.
 
Got 10 hours total sleep, but not all of it deep sleep. Still I feel a lot better after all these 5+ hour sleep days this week!
That certainly helps as I don't feel as sapped and sore as the last few workouts. Just a mild drained feeling, and moderate overall achey DOMs.

weighed 88.2kg 194lbs straight out of bed in underwear
waist= 33.75 inches
Upper thigh= 27inches

bodyweight only down 0.7lb from last week, but waist is down half an inch and legs up 1/4 of an inch! WOW I didn't expect that with all the junk food I piled on everyday at night, and all day yesterday!
See it is posible to gain muscle, strength and loss fat all at the same time with crap sleep too - at least when your over 10% bodyfat :)

Bodyfat % is down to around 13.5% now.

I'm not even taking any protein powder anymore, and the bare minium of supplements, just 4 caps of fishoil a day, a mulit vitamin and ZMA. Protein levels are way down from before, but carbs are higher, and more junk food. Still eating small amounts of meat/eggs and 1-2 apples/bananas 2-3 times during the day, with a handful of raw almonds here and there, and then pig out at night, anything goes pretty much.
 
I skipped the Wednesday speed/power/upper workout. Decided to chill for the rest of week and be fully recovered to restart a new training block. More of the same, just that I have learned from experience, that when things have been going well for a 3 weeks, it's time to back off to stablise before things go backwards :)

It's actually good that I'm not as motivated as I used to be. I would do too much, too often and kill myself...Less is more as they say
 
Saturday 21st July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Lower body Strength - Micro cycle 5

Good workout, but I had to rush it a little due to the gym shutting, need to get in earlier, but at least the gym was near empty.

Starting a new training block today, the short time off certainly helps, feel fresher and a little stronger. Bodyweight is up though, I feel fatter...
When you pick up a 45lb oly bar first thing before even warming up and it feels light/easy to hold then you know things are going to go well.

Body weight at gym - 201lbs in winter clothing
Workout time - 1.5 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

1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) 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
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 15
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 3x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 2x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks



Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x1
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x2, 275x1

controlled - 4.5 mins rest
1) 275lbs x 7 (+1 rep) --> medium/hard strain on last rep
2) 275lbs x 7 --> in Oly shoes - hard strain on last rep

Always nice to see progress and it all felt good too. 275lbs still feels heavy on my back though, but its easier to rep out, a little... well considering 275lbs for 3x4 a few weeks back was an all out gut buster. One more rep one each set and it's time to go up.

225lb front squat single in warmups felt heavy on my shoulder, made me want to blackout/dizzy. Upper body not strong enough to support it right now, even the 195lb set felt a little like that as well.

Ankle mobility and overall flexibility is rocking nicely - I was able to do some squat sets with a pretty close stance, especially the front squat ones. And even the bodyweight only warmup sets were with feet 12 inches apart, and I could go down smoothly without losing balance or feeling awkard.
Glutes firing really well, I feel em work much harder than I have ever had before, and I can stay really upright and tight. Upper hip flexor area no longer aching.

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x2

135lbs x6

slight reduction in load


Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt

warmups -
2 reps normal grip, reset 2reps with hookgrip - 135lbs

powered up, controlled down pause on floor
1)155lbs x 5

slight reduction in load - felt real solid


---

Cooldown and stretches

lower body stretches and some upper body ones

didn't have much time as gym was shutting, so didn't stretch as much as usual
 
Not feeling too bad, 9 hours of sleep helps. Not too sore as well, and definitely no drained feeling, just a mild sapped sensation
Mild overall achey feeling, moderate soreness in my VMO, glutes, and upper hammiers, plus some spinal erector and calves. Biceps and upper back a little sore as well.

weighed 89.2kg 196.24lbs straight out of bed in underwear
waist= 34.25 inches

Bodyweight is up 1kg and waist is up half an inch from last week. Yup I've gotten fatter...
2kg of fat for each inch of waist, so the numbers fall inline. Back up to 14% bodyfat..
 
This 5'8" Aussie guy can jump a bit...

typical story of genetic freaks, dunking at the age of 14 at the height... So that makes it 2 guys I know in OZ that can sky over 42 inches off the run at 5'8"-5'9". One I have seen in person and played with a few times, but he was a 200lbs muscular and ripped one legged jumper. Whereas this guy is a normal looking person and a 2 legged jumper, doesn't look too heavy...he doesn't even look like an athletic freak :p

looks snappy and reflexive though

http://www.youtube.com/watch?v=EqpbRjhHPqs
 
Wednesday 12th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 5

Pretty warm today, and a good workout, although I was feeling sleepy and dragging at the end. Was sore for the last few days and just like magic, I felt good today, legs and hips felt nice and loose. Just lacked sleep though...

Things are going well anyway, my bodyweight is back down, I'm stronger, things are feeling light/easier in my hands, on my shoulders and to a lesser extent on my back. Plus my jump is steadily climbing up!

Body weight at gym - 197.5lbs in partial winter clothing
Workout time - 1.75+ hours
Workout rating - 7.5/10

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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 10
8) 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
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks


Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump

then a set of 3 altitude drops off 6 inches

repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set

on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2

for 2 sets total - except I didn't do any speed hops the 2nd time around
Overall jump up an inch! First set's one step jump I just touched the fire exit ceiling like my best jump from last time, but on the 2nd set I was at least an inch past the ceiling. So my jump is now equal to my current best at the gym, but standing vertical jump is still an inch lower, 1.5 inches off the ceiling.
2 step jump was crap though...
All jumps felt pretty good, landings were stable and solid, bam I lock up like that. Added back prime times in my warmups and they feel much better, ankle/calves is stiffer and stronger.

Anyway it's pretty clear now, when I get stronger in my squats, I jump higher... especially when you consider I didn't do anything jumping or cleans since 2 weeks ago...

Power Cleans - in Nike Free 5.0 shoes

Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs
Powerclean + High Hang powerclean + 2 x power jerk - 99lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2

Powerclean - with 15 secs reset between each rep
165lbs 2x3

Power jerks felt much lighter supporting it above, so I increased the load for the 2nd set to 99lbs. Will slowly go up as needed, no rush.
Power cleans also feeling much lighter on my shoulders, and they were nice and snappy. I added an extra rep on each main set. Will go up in weight next week and drop back to 2 reps per set. Well considering I can do 275lbs 2x7 on full squats, I should be able to do 175lbs for reps as well. Which is 63% of my squat numbers, so I will probably just use 60-65% of my squat number I can do for 6-7 reps from my other workout from now on.

-----

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt

warm ups - BW x 8, Bar x 8, 135lbs x 8, 185lbs x8, 225x5 sec support, 225x3

semi-explosive
235lbs x 11 -->(+10lbs -1rep) moderately hard strain on last rep

Still hard and kinda heavy on my back, but less so. I would like to eventually get these up to 315lbs for at least 12 reps. That will put my 1RM around 455lbs as per my goal. Seeing as I can normally powerclean whatever I can squat for 14 reps, then I should be cleaning 295lbs. That would mean my powerclean is around 215lbs right now. Best was 245lbs when I could squat 385lbs, a squat gain of 45lbs needed to reach there, so my current fullsquat 1RM is probably around 340lbs. Seeing as I can squat 275lbs for 8 reps based on the last workout, the rep calculator agrees with me. That's 1.75x bodyweight.

So I would probably be able to powersnatch 155lbs with a high catch, and using that with my vertical jump formula and my 197.5lb gym bodyweight -->
155 divided by 197.5 = 0.7848
0.78 x 39.5 = 31
So my standing vertical jump = 31 inches which is right on the money based on my jumping today :)
One step jump = 34 inches I think

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - BW x 4, +30lbs x 8 (+5lbs -3 reps)

Toe curls on lying leg curl machine - BWx20, 1plate x4, 2plates x8

--------

Seated pulley rows to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x10 (+2 reps)

Closegrip Pushup plus on small medball on bench x 10, on floor x4,
on medball x 15 paused


pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 15 sec stretched hold

Dip shrugs BW x 10sec hold + 5, bah forgot to do the main set....

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x8


-----

Cooldown and stretches

lower body stretches and some upper body ones
 
I feel pretty drained and tired today - definitely got hammered hard yesterday

achey all over, but my hamstrings, quads and calves are really sore! Glutes, upper back, and arms to a lesser extent
 
Saturday 29th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 2 - Lower body Strength - Micro cycle 5

workout went well despite only getting 6 hours sleep last night due to a mistake in alarm setting... still I felt tired and none too confident in my strength, but my body came through with the goods.
Upper body weak from part time job I think

Body weight at gym - 200lbs in winter clothing
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) 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
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x5 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks



Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x1
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1, 275x1

controlled - 4.5 mins rest
1) 285lbs x 6 (+10lbs -1 rep) --> medium strain on last rep
2) 285lbs x 6 --> in Oly shoes - medium/hard strain on last rep

Everything above 225lbs still feels heavy on my back, and along with things feeling a little harder than last week, I was feeling pretty scared.
But I upped the load 10lbs and my body still cranked out the reps. I probbaly could have gotten 7 reps on both sets, seeing as I didn't strain as much as I have been the last few weeks on the final rep, plus I didn't need to take a few breaths breather before banging out that final rep. But form was GM'ed a bit on the 6th rep so decided to play it safe.
Will go for 7 maybe 8 reps each set next week. Then most probbaly go up to 315lbs for 3x4 to intensify the week after and maybe take the week off and restart a new training block. step by step I'm building up and inching up to my goal!

225lb front squat single in warmups again made me want to blackout/dizzy. Not too hard for my legs though. Upper body probbaly just too tired from my part time job, and that's probbaly why the bar feels heavy on my back on back squats as well.
Although the narrow stance I use on front squats make me lean forwward a bit more as well.


---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3, 135lbs x2

145lbs x6

added 10lbs, and a solid set

Strict Oly style Snatch Grip Deadlifts - oly shoes - no belt

warmups -
2 reps normal grip, reset 2reps with hookgrip - 135lbs, 155lbs

powered up, controlled down pause on floor
1)165lbs x 6
2)165lbs x 6 --> hookgrip

up 10lbs and 1 rep. Pretty good


---

Cooldown and stretches

lower body stretches and some upper body ones
 
Sorry if this is a stupid question,but what is your part time job?I have heard you mention it loads of times and its effects upon your workouts but I have no idea what you do.

Again sorry if this is a silly question :rainbow: .
 
I do deliveries in the morning, like get up at 3:30am and finish at 7-8am
lots of lifting. throwing and carrying things around etc. Not so bad during the weekdays, but on Saturday it's a bitch, double the volume and load!

----------

feeling a little drained and sapped, but not too bad. Was pretty sore everywhere earlier in the day, but not as bad now. Noticed soreness is still pretty intense, but it goes away a lot faster lately.

weighed 89.6kg 197lbs straight out of bed in underwear
waist= 34.25 inches

Bodyweight up a little, waist still the same, so I maintained my fat levels and gained some muscle this week. Guess it's time to chop the chocolate biscuits :)
I average 4 a day and 1 whole box on Saturdays. 100 calories each and 10 in a box = 3400 calories extra a week. Chopping that out alone will drop 1lb of fat off me and 0.25 inch off my waist a week, and I'd still be a eating quite a bit overall....
 
I have been reading bits and bats of your journal for over a year now and their are lots of terms you use that i don't understand, and also you seem like someone with an elite level of training knowledge. I was wondering what i have to do to be able to know what you know ? hehe
 
solarclimax said:
I have been reading bits and bats of your journal for over a year now and their are lots of terms you use that i don't understand, and also you seem like someone with an elite level of training knowledge. I was wondering what i have to do to be able to know what you know ? hehe
Click to expand...


read a lot? :)

just google up any term, I'm sure you'd get a few hits. Other than that ask me - :p

The book called "Practical Programming" is worth getting, it will help your understanding

--

actually my bodyweight was only 88.6kg 194.9lbs yesterday, made a mistake, so my bodyweight is down from last week :)

probably just waterweight differences
 
Wednesday 1st August - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 5

starting to get warm now...I was pretty sleepy, but workout ended up ok. Body felt good. Not that explosive on the lower body stuff, but upper work went well, much better than last week

Body weight at gym - 197lbs
Workout time - 2 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

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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 8
8) 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
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks


Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump

then a set of 3 altitude drops off 6 inches

repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set

on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2

on 2nd set
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
d) standing VJ
e) one step VJ --> 2 inches lower!


for 2 sets total - except I didn't do any speed hops the 2nd time around
All jumps about the same as my best from last week. Didn't feel quite as explosive though. Hops are getting good, feet and lower legs getting much stronger and stiffer.

Power Cleans - in Nike Free 5.0 shoes

Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + 2x(High Hang powerclean + power jerk) - 89lbs
Powerclean + High Hang powerclean + 2 x power jerk - 99lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2

Powerclean - with 15 secs reset between each rep
175lbs 2x3

Upper the weight 10lbs, but forgot I was only supposed to do 2 sets of 2...no wonder my vertical jump didn't feel as explosive...
Still not bad, 175lbs didn't feel too heavy on my shoulders. Will stay here again next week.

-----

Rotating Sets between each exercise - one upper and then one lower

Resting 2-3mins

Wide stance hip back Full squats - high bar - in Nike Free 5.0 Trainer shoes - no belt

warm ups - BW x 8, Bar x 8, 135lbs x 8, 185lbs x6, 225x3

semi-explosive
235lbs x 12 -->(+1rep) moderate strain on last rep

feeling a little lighter on my back, but still pretty hard, but I somehow got to 12 reps and could have done a 13th rep....
Going up to 245lbs next week.


Toe curls on lying leg curl machine - BWx20, 1plate x5, 3plates x8 (+1 plate -2 reps)

misloaded the machine, was supposed to go to 2 plates! But damn, my tibs have gotten a lot stronger, each plate is quite a big jump up!

--------

Seated pulley rows - strict vertical torso to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x11 (+1 rep)

solid! I noticed when you keep your torso vertical or even lean slightly forward it's much harder than when you lean back

Shoulder width Pushup - feet elevated on bench press on bench x 8, on floor x3,

controlled - BW x 15

hmm nice, these used to cause me shoulder pain, especially in the left shoulder, sorta like an incline press at the bottom. Today I didn't notice any discomfort and I'm stronger than I thought, had a few more reps in me.

shoulder, lat and bicep mobility/flexibility work + scapular/mid back strengthening and activation = healthier shoulders

sweet!

pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 17 scapular shrugs + 20 sec stretched hold

it's taken me a while but I can finally do these properly. I used to just try and shrug down with the lats, but that's the wrong way to do em. Probably because I had problems activating my scapular muscles properly, and why I have shoulder issues... But if you concentrate on locking the elbows pulling rear delts downwards it gets better.

Dip shrugs with a hold at top BW x 10sec hold + 5, BW x 12

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x11 (+3 reps)


-----

Cooldown and stretches

glute bridges x 10
lower body stretches and some upper body ones
 
feel really drained and tired, hot dry lips --> cortisol is up
sore and achey everywhere

might not to cut things down a bit....
 
Saturday 5th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 2 - Lower body Strength - Micro cycle 5

I decided to take a week off, because all the signs of an impending system shutdown are there, and I'm feeling a little beat up etc. Feeling much better already, body is feeling great right now after 6 days off.
And it looks like with the current setup 3 weeks is about the most I can take before I need a break, so I will roll with that. Although I maybe just doing too much, as I had to miss the snatch grip deadlifts in this workout due to the gym shutting, and even though I did more squat reps with heavier weights I felt much less sore and drained the next day...that's despite the fact I don't use heavy weights with SGDL either....

So I will definitely drop the snatch grip deadlifts on this day in the next block and see how it goes. Squats and GMs are all I need. The powercleans on day 2 will cover all my pulling needs, I certainly feel them in my hammies a lot in the initial pull from the floor.

This is my last workout on Saturday a few days back

Body weight at gym - 199lbs in winter clothing
Workout time - 1.25 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) 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
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks



Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x1
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1, 275x1

controlled - 4.5 mins rest
1) 285lbs x 5 (--> really hard
2) 285lbs x 8 --> (+2 reps) in Oly shoes - hard strain on last rep
3) 315lbs x1 , rest 1min, 315lbs x1

I don't what went wrong today, but I was feeling ok during the warmups, but the first set with 285lbs was bitchin hard and heavy as well. Form was terrible. Then on the 2nd set I cranked out 8 reps! Maybe I just needed a better warmup, which is kinda crazy given the volume of stuff I have already done. I dunno, longer warmup needed = overreaching......

Then I did 315lbs for 2 singles, first one was good, but kinda slow, 2nd one was hard. Certainly felt heavy on my back and core, been a while since I used 3 wheels. I did these to get some confidence in me to do the planned 315lbs 3x4 next week, which I won't be doing anymore due to this week off

At least the 225lb warmup frontsquat single is feeling better, I don't get as dizzy anymore, so upper body is getting stronger. Fairly "easy" for legs now.
So will start to do doubles next block and then eventually triples with it before I go up in weight.

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3

95lbs x8

---

Cooldown and stretches

lower body stretches and some upper body ones
 
Looks like you're doing some interesting stuff. I never saw your journal before. How much do you think you can add to your vertical if you train for it? I thought it was mostly genetic.

I've been squatting for about nine months, but it doesn't seem like my vertical's gone up. If anything, I'm a lot heavier, so it feels a little dangerous when I try to jump high lol.

I'd love to add a few inches to my vertical, because I think I'd be able to dunk. Despite my fatness, I can grab the rim, so I'm somewhat close.
 
u418936 said:
Looks like you're doing some interesting stuff. I never saw your journal before. How much do you think you can add to your vertical if you train for it? I thought it was mostly genetic.

I've been squatting for about nine months, but it doesn't seem like my vertical's gone up. If anything, I'm a lot heavier, so it feels a little dangerous when I try to jump high lol.

I'd love to add a few inches to my vertical, because I think I'd be able to dunk. Despite my fatness, I can grab the rim, so I'm somewhat close.
Click to expand...


how much you weigh and how much you squat? You probbaly won't see any significant gains until your full squatting at least 1.5x bodyweight for reps I'd say. If your at the 2x bodyweight then you should have a 32-35 inch vertical jump, anything higher would require a 2.5 or higher squat strength levels from what have seen.
anything above 36 inches would be like been able to sprint the 100m in the low 10s, ie pretty high level, anything above 40 is pretty rare and elite

Also fatigue from training will mask any gains you may have gotten. Most people training are usually somewhat overtrained

I guess it depends, it's much easier for someone who has never jumped before to go from 20 to 32 inches. But much harder for an experienced person to go from 32 to 40 inches. I know of 2 people who took their vertical jumps from the low 20s to over 40 inches. They did it by getting really strong relative to their bodyweights but they are also fast and explosive. It ddn't happen eovernight though, took a few years of dedicated training

read
http://www.higher-faster-sports.com/verticaljumpfaq.html
 
coolcolj said:
how much you weigh and how much you squat?
Click to expand...

I weigh 240ish. I mostly front squat now (lower back issues), but I can back squat 405x5. I squatted about this much in high school (10+ years ago), so maybe the gains I've made in leg strength is just muscle memory.

Before I started the 5x5, I didn't lift too often, but I played basketball a few times a week. After squatting for a few months, I feel stronger but less explosive. I never worked on jumping, so training would probably help some. It's incredible that some people can add 20" to their vertical leaps.
 
Saturday 12th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Lower body Strength - Micro cycle 6

Starting a new microcycle.
Man that week off makes a big difference. I feel so much better, granted I wasn't that fresh today and can always do with more sleep, but everything felt so different for the better. My balance in the single leg kneeling deadlifts
was rock solid my form in squats much better and so on. I have always felt that when you overreach balance, skill and co-ordination go down the tubes

I've started doing a knee stretch/glute activation move where you knee on a sofa and then push the hips forward as far as possible - this really stretches the hip flexors better than anything I have tried and to do so your glutes have to fire as well, so you kill two bird with one stone. I do this for 15 secs and then sit my as to my heels to stretch the quads and repeat 3 times. been doing it daily. Better than glute bridges and Bulgarian split squat type stretches IMO. I believed these really helped my mobility and squats today.

Body weight at gym - 199lbs
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

1) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) 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
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks



Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x2, 285x1

controlled - 4.5 mins rest
1) 295lbs x 5 --> moderate hard strain on last rep
2) 295lbs x 6 --> in Oly shoes - hard strain on last rep

Moving on up, almost at my goal of 295lbs for 2x7. Weights were still kinda heavy and hard, but in a good way. Squats felt real good today, joints felt smooth and lubricated. I changed my form a little, doesn't look too much different, but I was able to stay tighter, and it caned my hamstrings like nothing! If you see the vid of my squats below, my knees still go way forward thanks to my better ankle mobility, but I still felt it my hammies a lot, I think it's because I lean forward much more rather than sitting inbetween my legs. So not really strict oly style anymore, more athletic back squat or something.

Frontsquat warmup set with 225lbs feeling stronger, still some dizzy feeling, but I can stay stable and solid with good control of the weight so I doubled it, and eventually will triple it. Not hard for my legs though.

Strong enough now to move my powerclean worksets up to 185lbs next workout.

video of my 295lb squat sets - first set in Nike Frees and 2nd in oly shoes.
Right click on video and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat295x5_x6_12Aug07.mpg

---------

Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
Bar x 3+3 more each side split leg style, 95lbs x 2, 135x1

155lbs x 5

solid, will eitehr stay here for a while or solwly go up 5lbs each workout.

---

Cooldown and stretches

lower body stretches and some upper body ones
 
Man I gotta say dropping the snatch grip deadlifts was the best idea. Not only does it shorten my workouts down a lot, but I'm nowhere near as sore with them in and I don't feel drained at all, not even sapped!
This is quite a bit of difference as I'm squatting with heavier weights too.
Still I'm still sore though... all my squat muscles and upper back are sore, hammies especially. But I can at least walk down stairs normally unlike in past weeks

Even though I feel better, I think I will make that week off every 3 weeks a permanent thing now. I know of a powerlifter who made huge gains when he also did the same thing taking a week every 3 weeks. His squat went from 501 to 950 in 3 years during this stretch he started taking that regular week off... 8-9 workouts in 30 days and drug free.... Low volume, low frequency, lots of rest

I certainly get stronger after each week off, and hopefully like in last microcycle, my vertical jump goes up an inch too

Might even drop the high rep wide stanced squats from my 2nd workout too...just do jumps, powercleans/olys and some upper body work.
 
well one of them is the guy who wrote the above article :)

one thing those 2 guys have in common, they were both really strong for their bodyweight. boths qutting over 2.5x bodyweight, one at 3xBW. Also both were lean and 5'9" :)
165lbs 43 inch and 200lbs 46 inch vertical jump respectively
 
Wednesday 15th August - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 5

Pretty good workout, nice and powerful on the cleans and jumps, but did start to drag a bit on the upper body work. Just as well I have cut out the wide stance high reps squats too!
Haven't jumped in 2 weeks, and as expected after that 1 week break, my vertical jump has gone up a little again. Sweet.
Weighed 197lbs in winter clothing at the gym, so I should be around 196lbs now in t-shirt and shorts.

Body weight at gym - 197lbs in winter clothing
Workout time - 1.75 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

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 - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 8
8) 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
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks


Rotating Sets between each exercise

Resting 3mins


Jumps and Hops

Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump

then a set of 3 altitude drops off 6 inches

repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height

then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set

on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing

----

1) a set of 5 speed hops on a 9 inch step,

rest 1 min

10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2

on 2nd set
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
d) standing VJ


for 2 sets total - except I didn't do any speed hops the 2nd time around
All jumps just as good as my current bests, but standing VJ is up a little, so it's about 31.5 inches. Not bad considering this is after some powercleans to with 10lbs more weight than last time.
Felt lots of hammie action in my jumps, depth jumps felt really good timing wise. 3 step jump felt explosive as hell. Landings all rock solid and soft.


Power Cleans - in Nike Free 5.0 shoes

Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + High Hang powerclean + 2 power jerks - 89lbs, 109lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2, 175lbs x 1

Powerclean - with 15 secs reset between each rep
185lbs 2x3

Upped the weight 10lbs, on powercleans and power jerks
Solid sets. Form felt good and things felt explosive enough. Can't believe how much more comfortable 185lbs feels compared to 155lbs weeks back!
89lbs on power jerks felt really light now, so I decided to up the weight 10lbs on my usual 2nd set of 99lbs. 109lb felt ok, kinda a bit heavier. Once it starts to feel light I'll go up in weight and add an extra set.

Step by step I'm moving on up

Video of the powerclean sets with 185lbs and 9 inch step speed hops
Right click on video and save first to avoid errors
http://www.members.optushome.com.au...9inchSpeedHops_PowerCleans185_2x3_15Aug07.mpg

-----

Rotating Sets between each exercise

Resting 2-3mins


Toe curls on lying leg curl machine - BWx20, 1plate x5, 2plates x8

harder than last time

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - +25lbs x 2, 35lbs x 10

too easy, time to go up in weight

--------

Seated pulley rows - strict vertical torso to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x12 (+1 rep)

time to go up in weight

Shoulder width Pushup - feet elevated on bench press on bench x 8, on floor x3,

controlled, paused top and bottom - BW x 15


pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 20 sec stretched hold


Dip shrugs with a hold at top BW x 10sec hold + 5

Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x11

solid, time to go up in weight


-----

Cooldown and stretches

glute bridges x 10 with a hold
lower body stretches and some upper body ones
 
feeling a little sapped, and moderately sore all over, but much ebtter than when I had those high rep wide stanced squats in yesterday's workout

upper hammies are surpisingly sore. I think the pwoer cleans did a job on em. Calves and glutes are pretty sore too
 
anyway just an update from the last week and a bit

2 Saturdays ago - strength workout warmups felt harder than the previous week and I only managed to hit 295x4, x3 on squats vs the 295x5, x6 the previous week.... form was horrible too! All those hard workouts and poor 5-6 hour sleep catching up to me even with the weeks off...
Plus going hard all the time is mentally tiring

So I decided to keep training, but just take it easier, keep all the reps fairly low with loads at least 4 reps away from failure

Next Workout on Wednesday I did my usual jumps/hops and powerclean top set of 185lbs 2x3 as per normal - jumps just as good as before. Then did a few sets of wide stanced hip back full squats with a controlled slow tempo - 95x8, 135x8, 185x8, 225lbs 2x3. 225lbs was pretty heavy and hard...
Then also took it easy on upper body stuff, left 4 reps in the tank on all sets and just took everything casually, a nice mental break, left the workout feeling much better.
Didn't feel as sore and drained the next day though

Last Saturday - did my usual stuff, alternating between ront squats and backsquats in my warmups. topped out with 225x2 on fronts, backs went to 225x3, 255x3, walked out with 285lbs but it felt so heavy on my back I decided not to lift it...
Did another set 255x3, and a thrid in olys shoes 255x3, had to kinda strain pretty hard, but workout felt good afterwards.
worked up to 115lbs for 3 reps on pasued GMs onto toes

that change in training style certainly helps, I didn't feel anywhere near as sore the next day, and no hint of feeling drained or sapped. Body feel much better too.

I will keep this light stuff going for a few more workouts until things start to feel lighter again. I will probably need to do this kind of light week after each week off, before going hard again to give me more rest and a mental break

I'm weaker yet jumping just as well, some power gains there for the taking for sure.
just gotta get my sleep back into the 7-8 hour range and that will help a lot as well...
 
I took 8 days off, had another workout, where I worked up to 255lbs 2x6 on squats, which was semi-hard and did some jumps and GMs

then I haven't trained since then for about 9 days. Will take a break indefinitely. I just don't have the desire to train right now. I really need an extended break after all this time training. I should be feeling stronger from training, but I don't, I always feel weak and tired...
 
what's up CCJ...could you post some links to further info about the warrior diet and/or your modifications to it??

thanks brotha
 
I haven't lifted in like over a month now, just some bodyweight squats and mobility work here and there, and the odd jump, but nothing all that intense or with much volume
Bodyweight is not that much different, slightly heavier, maybe fatter and less muscle - although the girl at my part time job asked me if I lost weight - LOL, must be because I lost upper body size I think :D

Anyway one thing I have noticed is that I've become a lot more reactive dominant. I don't feel all that comfortable jumping from a stand or even with a step anymore. I need a few steps to gather myself...and the way I do it feels different too
I'm also more fluid and relaxed, I don't strain the same way I used to.

I think that is the natural state of the human body, so weights and olys do change your motor patterns after all
The challenge will be to keep this while getting stronger/explosive
 
I'm gearing up to start hitting the weights again next week or the week after

I've started jumping again - 10 or so max effort jumps after my part time job, every 3 days or so, reaching for the beams under a roof. When first started my quads and knees felt really strained, but after the 2 nd session, it's not problem anymore. It's gone up 4 inches since I started, nice to get gains like that! But it's probably still a lot lower than it used to be :)

My body is handling that really well, and I don't need much of a warmup to get going, after the 5th jump or so I hit my peak jump height. I don't feel tired from it afterwards and recover pretty quickly. That's the way to do it, a little bit every few days.
Frequent napping is a huge help, I just feel much better. My body was a physical wreck a while back, I needed 30 min warmups just to get going, I honestly don't know how I was able to jump and squat the way I did!

lesson learned.... sleep is the key, recovery, cns state and hormones flow from that
 
CCJ, what exactly is going on with training down there in the southern hemisphere? is this the first break you've had in a couple of years? how are things bro
 
The plan is to do my 10 or so max effort jumps in the morning after my part time job, which doesn't really tire me at all. And then do a short workout at the gym later in the day. This condenses things and allows more flexibility.

As long as I keep my gym sessions short and low volume it should be ok, I won't need to do much right now anyway. I will probably pause all my exercises as well.
 
Tuesday 16th October - Cycle 1 - Week 1 - Day 1

After a 2 month break, where all I did was some mobility work, bodyweights squats, and not much of it. Started jumping after my part time job 2 weeks ago in the mornings for 8-12 max effort jumps. Jump was way low and my knees/qauds felt strained on landings when I started, but no problems now and it's gone up heaps.

This morning my jump is up again from last week, I guess around 29-30 inches now. My boss's father saw me last week, and today, and he was impressed, he thinks I jump 80 cm, 32 inches :)
Did 14 jumps - 11 at workplace, and 3 more upon arriving home, 15mins later. I jump against the brickwall over the garage door opening. It was up 3 inches from last week!

Not bad, considering I've piled on 8lbs of extra weight, probably 10+lbs of fat, as I have lost some musclemass. I was only jumping around 32 inches before my break, so it shows how badly overreached I was. I warmed up really fast today at the gym, and the bar complex felt easier than when I was last in the gym 2 months ago!!!

Mobility, ROM and flexibility is better too, less musclemass helps :)

Body weight at gym - 203lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8


controlled down, paused, snapped up - 3 mins rest
1) 95lbs x 5
2) 115lbs x 5
3) 135lbs x 5

I was expecting 95lbs to feel heavy and shaky but it wasn't too bad, even 135lbs felt good, but I did feel my hamstrings really strain hard on the 135lb set. I should have stayed at 95lbs for the first day back, because my hammies are toasted right now! Gonna be sore there tommorrow :(

Seeing as my legs can propel my lard ass 203lbs up 30 inches off the ground on a standing vertical jump, then I must be able to still squat 300lbs 1.5 bodyweight



Cooldown and stretches

pushup plus against a bench x 8

lower body stretches and some upper body ones
 
Friday 19th October - Cycle 1 - Week 1 - Day 2


some max effort jumps after work in the morning

Did 15 jumps - 11 at workplace, and 4 more upon arriving home, 15mins later.

no major change, but jumps at home slightly higher. Felt good, but a little tighter feeling and more strained effort wise.

Either its the jump itself or the landing, my hamstrings are getting really worked up. I tend to be a quad type jumper, so that's something different. I've been doing these butt kicker type dynamic hip flexor stretches several times during the day, where you flex the hammie/glute hard to force the heel to the butt, and punch the hips forward and stretch the hip flexor explosively, well I never actually touch my butt, but I think these help recruit the hammies better. A bit like a snappy glute ham raise
Keep my hip flexors limber from all the sitting down.
 
coolcolj, weird to see you're getting back into lifting just as i am, i've had a longer time off but my job has been really physical so i've kept more of my strength luckily. Good luck and keep it low volume man, i remember reading your workouts thinking 'jesus christ that would kill me.'
 
Saturday 20th October - Cycle 1 - Week 1 - Day 3

Pretty tired today from work, even after a nap and lots of food. Especially my upper body, so I didn't do much there.

Nice short workout, brief and to the point. Almost feels like I didn't do anything. Still nice to walk up and down stairs later on without feeling like a cripple or getting quad cramps!

Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 7/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length

situp complex

some hops

scapular pushups on a bench x 8


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5


controlled down, paused, snapped up - 3.5 mins rest
1) 135lbs x 5
2) 145lbs x 5

Feeling better - 145lbs semi hard, feeling a bit uneven in terms of which leg is doing the work. Feeling my lower back work quite a bit, time to get back on glute bridges. I think I will switch to triples for the paused squats


Cooldown and stretches

glute bridge with a hold x 10

lower body stretches and some upper body ones
 
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Tuesday 23rd October - Cycle 1 - Week 2 - Day 1

Ok workout, sequeezed in a few more upper body prehab moves. Man I've gotten real weak in my upper body + the 10lbs of extra fat don't help with the bodyweight exercises...
Barbell complex felt harder today.


Morning - Did 16 jumps - 10 at workplace, and 7 more upon arriving home, 15mins later. Mostly one step jumps, a few standing and 3 running ones at home. Not much rest between each jump.

running jump looks to be up 5 inches over my standing jump - never had that much difference before! At least at home anyway, I seem to jump higher when running up and jumping against a slope, will have to see if this holds true on a flat surface. This is probably been the first time in a while where I am able to run into the jump quite fast and smoothly. Standing jump is definitely at least 30 inches now.


Afternoon -

Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3


controlled down, paused, snapped up - 3 mins rest
1) 155lbs x 3
2) 155lbs x 3

Not bad, pretty snappy, and I didn't feel my lower back straining as well unlike all the workouts last week. Glute bridges really work.
I may reduce the load next week as a backoff week.


Cooldown and stretches

pushup plus against a bench x 10
scapular dip shrug - 10sec hold + 5 reps - hard!
dumbell curls with a pause at parallel - 4kg x 8
glute bridge with a hold x 10

lower body stretches and some upper body ones
 
Saturday 27th October - Cycle 1 - Week 2 - Day 2

I felt surprisingly good in all sessions today, especially since today is the hardest at my part time job! I felt better during work, so it's no surprise everything after felt better as well.
bodyweight is up a lot though - not good...time to trim back down...

Morning after 4 hours of part time job -
Did 22 jumps - 11 at workplace, and 11 more upon arriving home, 15mins later. Mostly one step jumps and 2 standing jumps at workplace. Then 2 standing jumps, 3 one step jumps and 6 running jumps at home

one step and running jumps up half an inch at home. Felt really explosive and fairly effortless too. Pretty sweet considering the extra bodyweight and fatigue from work. Landings felt like nothing.
I got a good impressions of jumps today - one step jump is 2+ inches higher than standing, and running is 2+ inches higher than the one step jump. So I'm fairly balanced, the more force I take in, the higher I jump. Only 6 more inches to go to touch the ceiling outside of the garage door :)


Afternoon -

Body weight at gym - 207.5lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 10
with green jumpstretch band held full length, then 3/4 length x 2 sets

situp complex

glute bridge with hold x 8


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135x 3


controlled down, paused, snapped up - 3 mins rest
1) 175lbs x 3
2) 175lbs x 3

Misloaded the bar, was supposed to do 165lbs. 175lbs was really explosive anyway. Squats starting to feel pretty good now, can also hold the bar with a pretty narrow grip...first time in a while, scapular wall slides help here


Cooldown and stretches

reverse hypers - BWx15
low pulley cable external rotation - 10lbs x8

lower body stretches and some upper body ones - I probably spend more time stretching than actually lifting :)
 
Tuesday 30th October - Cycle 1 - Week 3 - Day 1

Pretty good day of workouts, things are feeling better each week.


Morning - Did 22 jumps - 10 at workplace, and 10 more upon arriving home, 15mins later. All one step jumps and 1 standing at workplace.
2 standing, 4 one step, and 6 running jumps at home

Highest one step jump at workplace improved by quite a bit, my fingers went past the shelter ceiling enough to bend it upwards an inch.
Standing and one step jump went up 1.5 inches from last time! Running jump not as much, maybe 0.5 cm....

Meh gap between my standing and running jump has closed up again :)
Mostly through technique, I was able to dip down faster on the standing and one step jumps. With the running jump your pretty much forced to dip down fast anyway. That maybe the difference between people who have big differences between the jumps and people who don't.
Although I wasn't that fast and smooth on the run up today as I would like


Afternoon -

Body weight at gym - 207lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks

glute bridge with hold x 8

Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3


controlled down, paused, explode up - 3.5 mins rest
1) 165lbs x 3
2) 185lbs x 3
3) 185lbs x 3

felt fairly quick, but I did slow a little on the 2nd set of 185lbs. Did a few reps too many with 165lbs.

Cooldown and stretches

push up plus against a bench x 8
bench dip shrug x 10
scapular dip shrug - 10sec hold, x6 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 10
reverse hypers - BW x 15

lower and upper body stretches
 
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Thursday 1st November - Cycle 1 - Week 3 - Day 2

Even though I was still tired, my legs felt good upon waking, that nice loose feeling, so I decided to jump after my part time job this morning. A good decision because I made some huge gains! A bit more volume as I won't be squatting today, and I can squat on Saturday with no jumps.
Really happy, that should boost testosterone up a little :D

I overestimated how long it takes me to get home, it's around 8mins rather than 15 mins. That explains why I can jump straight away without feeling cold etc . 8 mins hmmm :)


Morning 31 jumps 10-30 seconds rest between each

15 at workplace - 1 standing and the rest one step jumps.
16 at home 8 mins later - 2 standing, 6 one step, and 7 running jumps

At home, standing and one step up 0.5 inch. Running jump up 2 inches!
Only 4 more inches to go to touch the outside ceiling. Garage ceiling is quite a lot higher though, gonna have to jump over 44 inches minimum to touch that :)

Sweet, difference between the jumps is back to where they were. 4 inches or so difference between standing and running. I actually hit my highest running jumps towards the end. Still inconsistent. Sometimes it's no higher than my one step jump, but I'm slowly dialing in the timing and form. It's more complicated to do right than you think.

I've only started practising running jumps recently so there are probably 1-2 inches in there from form and timing alone. I never used to do it much on the BBall courts because I feel like a clumsy fool doing it, and never enough room in the gym to practise it :)

Also I am finding I jump higher across the board when I dip down really fast and go 1-2 inches deeper than I have in the past. Especially on my running jump where I don't tend to dip deep enough. Better ankle mobility is a big help here too allow a deeper dip without the heels going off the floor.
My stance is starting to resemble a narrow stance full squat much more than in the past with feet parallel. I tended to split them further apart in the past with knees bending inwards.
Landing in the same position as well, solid and stable.
 
Well I do feel worked/tired but not sapped and muscles not all that sore.
So it looks like 30 jumps doesn't drain the nervous system as much as 20 jumps + low volume paused explosive squats + sub maximal low volume upper body and mobility work. I didn't expect that!

Bodyweight is going up a ridiculous rate! I hit over 94kg 208lbs straight out of bed this morning. It can't be from all body fat this quickly can it...?

Feet and shins are faring surprisingly well considering I'm jumping in Nike Free 7.0 trainers and on sloped concrete.
Low back is trashed up a bit, probably from the walking the dog yesterday afternoon, I started doing this again yesterday, and the little bugger makes you walk fast! Intensive walking always works over my spinal erectors
 
I didn't do my squats on Saturday like I had planned. Changed my mind, thought about doing it on Sunday, but I felt worse, with the soreness in my posterior chain from my part time job on Saturday.

Decided to to not train it till today, Tuesday. Was chomping to train on Monday, but it was a good idea as my jump is way up across the board! Even with a crappy night of 5.5 hours sleep...details later!
I stretched a lot yesterday and lots of mobility work too. Some slight aches from that, but overall it had to help.

I just thought that a week off from any heavy lifting every 4 weeks was a good idea, ie every micro-cycle. Change up the training frequency and volume a bit, the break allows the fast twitch fibers to increase in number etc and more rest for the nervous system to recharge fully
 
Tuesday 6th November - MicroCycle 2 - Week 1 - Day 1

Crappy 5.5 hour sleep last night made the workouts not as good quality wise, but I'm making nice progress anyway.
Starting a new 4 week microcycle today.


Morning 25 jumps 10-30 seconds rest between each

12 at workplace - 1 standing, 1 running and the rest one step jumps.
13 at home 8 mins later - 2 standing, 4 one step, and 7 running jumps

Jumps at workplace improved a little.
All types of jumps improved by 1.5 inches at home!!!

Standing jump went up to almost where my 1 step jump was last week, same for my 1 step jump to almost where my running jump was.
Running jump shocked the hell out of me. The highest jump felt pretty average on approach, and the jump itself, but I just floated up there like nothing.
Still inconsistent, but the lowest jump was same as my highest jump from last week :)

bodyweight was down about 2lbs today, so that helps. Gained about 1.5 brick heights so far. Only 2.5 inches to go till I touch the ceiling outside the garage entrance.


Afternoon -

Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 7/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks

glute bridge with hold x 8
single leg kneeling deadlift - BW x 2 each side

Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3, 165x1

controlled down, paused, explode up - 3.5 mins rest
1) 195lbs x 3
2) 195lbs x 3

Didn't feel bad, but not that good either

Cool down and stretches

paused split leg Good morning - Bar x 3 each side
push up plus against a bench x 10
bench dip shrug x 10
scapular dip shrug - 10sec hold, x7 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 10
reverse hypers - BW x 15

lower and upper body stretches
 
Lord Jesus in Heaven - I can't believe this thread is still going!

I haven't been on this site in over 2 years!!!

OMFG - I would have thought you'd have exploded by now!

Good on ya!
 
Saturday 10th November - Micro Cycle 2 - Week 1 - Day 2

Jumps felt average, but the squats felt surprisingly good considering, how tiring my part time job is on Saturdays, and I overdid the jumping in the morning!


Morning 30 jumps 10-30 seconds rest between each

12 at workplace - 1 standing, 1 running and the rest one step jumps.
18 at home 8 mins later - 3 standing, 6 one step, and 9 running jumps

Jumps at workplace improved quite a bit, 1 inch for both standing and one step jumps, running jump up 3 inches!
Standing and one step jump improved by 1 inch at home. Running jump jump not much, didn't feel good, timing and form was off

Jumps at work improving means even my "cold" jumps are going up.
What I am finding is all my jump reach my last workout's best pretty quickly and then later on I improve on that. And even at the lowest it never falls below my last workout's highest jumps.


Afternoon -

Body weight at gym - 207lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets

back extension x 4 + 4 twisting to each side
situp complex on swiss ball
single leg kneeling deadlift - BW x 3 each side
scapular pushups x 8


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3, 165x2

controlled down, paused, explode up - 3.5 mins rest
1) 205lbs x 3
2) 205lbs x 3

Felt good, pretty fast and explosive, 2nd set was slower.


Cool down and stretches

paused split leg Good morning - Bar x 3 each side
reverse hypers - BW x 15

lower and upper body stretches
 
Hey, i haven't really been up on this thread, so i haven't thorougly read through it, but what are your goals? how old are you? and is this football training?
 
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