Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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...

 

[coolcolj]

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...

 

[KOArtist]

what's up CCJ...could you post some links to further info about the warrior diet and/or your modifications to it??

thanks brotha

 

[coolcolj]

I wrote up quite a bit of info and links a while back in this log. I'm going to have to get back to you when I find it

 

[coolcolj]

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

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

 

[coolcolj]

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

 

[super_rice]

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

 

[coolcolj]

I 've had breaks before, just not over 2 weeks long

I haven't done any weights for a bout 6 weeks now I think

 

[coolcolj]

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.

 

[coolcolj]

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