Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

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?

to be explosive I guess
Well improve my hops mostly at the moment, I play recreational basketball in the Summer and be healthy and fit.
My goals change all the time now, but now it's to up my hops and get leaner would help that a lot too....

I'm an old fart


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First time so far that I haven't felt all that sapped the day after training, and I did step up the volume yesterday too!
Body is adapting, but the higher average amount of sleep over the last 2 weeks is really helping a lot

Achey all over though, my hamstrings, spinal erectors and rear obliques are trashed up the most

 

[Tagio]

keep up the good fight ccj. I'll be posting my own workout thread on elite soon since i'm keeping a journal anyway. we have some similar goals so it should be interesting!

any chance of videos to go with your workouts like the old days, once you get back into the swing of things? me and my brother are thinking of grabbing a cheap digital camcorder so we can see our own form on oly lifts and post up our vids. i always enjoyed seeing bits and pieces of your workouts

 

[coolcolj]

I'll have videos sooner or later, nothing too exciting right now

 

[coolcolj]

Tuesday 13th November - MicroCycle 2 - Week 2 - Day 1

Both sessions didn't feel that good. Lacked energy and I felt queezy.
Gonna cut back on the jumps. Ever since I upped number to 30 jumps, results and workouts have not been good. I should not feel tired after the jumps, but I am with 30 or so.


Morning 30 jumps 10-30 seconds rest between each

12 at workplace - 2 standing, 2 running and the rest one step jumps.
18 at home 8 mins later - 3 standing, 7 one step, and 8 running jumps

No major change, and some jumps were a little lower... form was not that great all round. Energy and snap wasn't there.
I've also reverted back to my shallow dip jumping form again, gotta keep working on that...I jump higher on running jumps when I bend my legs more.



Afternoon -

Body weight at gym - 204lbs
Workout time - 30 mins
Workout rating - 6/10

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 3/4 x 1 set, then 1/2 length x 1 set

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, 165x2, 195x1

controlled down, paused, explode up - 3.5 mins rest
1) 215lbs x 3
2) 215lbs x 3

Felt crappy and hard


Cool down and stretches

paused split leg Good morning - Bar x 3 each side
8 scapular pushups + push up plus against a bench x 8
bench dip shrug x 12
scapular dip shrug - 10sec hold, x8 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 3, 6kg x 8
reverse hypers - BW x 15

lower and upper body stretches

 

[coolcolj]

The non-powered steering wheel in the van at work felt quite a lot harder to turn yesterday, and I had a lot of trouble falling asleep last night! Took 3 hours! Guess my CNS needs recharging...

Feel better today, even though sleep was pretty bad last night. Steering wheel feels easier to turn.

So 30 jumps by itself is fine, but not when combined with weights for me. Esepcially as the squat loads get heavier, but even with the lighter squats, I always put out max force when squatting up, ie like I'm doing a 1RM every rep, so nothing really changes as far as neural recruitment and exertion goes.
And jumping is always max effort, no only in the jump, but the landing is pretty taxing for a heavy fart like me

Gotta pay attention to all these signs....

 

[coolcolj]

Saturday 17th November - Micro Cycle 2 - Week 2 - Day 2

Jumps not that good, but weights were not bad. Cutting back the jumps to around 20 did the trick.

Morning 22 jumps 10-30 seconds rest between each

11 at workplace - 2 standing, 2 running and the rest one step jumps.
11 at home 8 mins later - 3 standing, 4 one step, and 4 running jumps

Standing and 1 step jump improved 0.5 inch at work. No major changes at home, felt tired, but the jumps I did to try touch the light inside the garage improved a lot since the last time I tried it, within 1+ inch now, whereas before I was 3 inches away. Aiming to touch the ceiling eventually...
Landings felt much better today



Afternoon -

Body weight at gym - 207.5lbs
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 3/4 x 1 set, then 2/3 length x 1 set

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean - 5 reps each, 3 on clean

glute bridge with hold x 8
single leg kneeling deadlift - BW x 3 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, 165x2, 195x2

controlled down, paused, explode up - 3.5 mins rest
1) 225lbs x 3
2) 225lbs x 3

Felt decent, but not that fast or explosive


Cool down and stretches

paused Good Morning onto toes - Bar x 3 + paused split leg Good morning - Bar x 3 each side

reverse hypers - BW x 15

Low pulley cable external rotation - 10lbs x 9 each side
upper body scorpion hold x 30secs, rest 30secs, x 30secs
leg extension contracted hold - BW x 1.5 mins - just to get the VMO firing.

lower and upper body stretches

 

[coolcolj]

I don't feel drained or sapped at all - nice! Just a slight warm feeling in my head/neck, which is not bad considering how much I did yesterday including my part time job

slight achey feeling all over, my hips and glutes are pretty sore -> always a good thing

 

[coolcolj]

measured my waist - it is around 36.5 inches. Up 2.5 inches from before I layed off.... bodyweight hanging around 205lbs, which is about 12lbs up from when I had a 34 inch waist. Falls inline with 5lbs of fat per inch of waist gain...

17.7% bodyfat according to this http://home.fuse.net/clymer/bmi/

time to lean down again. Goal is to get back to a 30 inch waist.
6.5 inches = 32.5 lbs of fat to drop. That should get me to a lean and mean 170lbs at 7% bodyfat.
I'm still eating Warrior diet style right now, but with a bit of junk food in there, peanuts and chocoloate, and maintaining my weight, so I just need to cut the crap out, and I should start to lean up slowly

And if I can get my paused fullsquat back up to my PR of 335lbs for 2x3, which is about double bodyweight for reps, then I should be able to powersnatch over my bodyweight with no dip to catch and vertical jump 40 inches.

Goal is still 44 inches though, to allow me to dunk with 2 hands standing under the rim, and 48 inches off the run
Might need a high catch powersnatch of 215lbs for that and a 405lb paused squat for 2x3....

 

[biggernu]

Power to you man, I just did powercleans today for the first time since i was in highschool 4 years ago.

 

[coolcolj]

Tuesday 20th November - MicroCycle 2 - Week 3 - Day 1

Both sessions didn't feel that good. Crap sleep last night, neighbours dog woke me up! :/
Time for a deload next week

Morning 22 jumps 20-30 seconds rest between each

14 at workplace - 3 standing, 3 running and the rest one step jumps.
8 at home 8 mins later - 2 standing, 3 one step, and 3 running jumps

Standing and one step jump up 1 inch at work. No changes at home, too tired
Pretty pleased with my jumps at work, I'm touching the highest beam from a standing jump and a few inches more above the bottom of it. A few weeks back I was 2 inches from touching it! :0


Afternoon -

Body weight at gym - 207lbs
Workout time - 40 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 3/4 x 1 set, then 1/2 length x 1 set

Situp complex of swissball

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on cleans, and jerks

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, 165x2, 195x2, 225x1

controlled down, paused, explode up - 4 mins rest
1) 235lbs x 3
2) 235lbs x 3

Didn't feel too good, or that fast. But the video of it looked quick enough, all concentrics under 1 sec, some as low as 0.8 secs. And that's paised too...hmm power is still good, even though I'm not as strong as I used to be...

I might go back to squatting in Oly shoes. The Nike frees don't feel stable, especially when I walk out. And I can't sit back as much as I want to, or stay as upright

Video
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat235_pausedExplosive2x3_20Nov07.mpg


Cool down and stretches

Low explosive RDL - hookgrip - 135lbs x 5, then high hang powerclean to rerack power. Been a while since I used a hookgrip, felt really strange.
The clean shot up like nothing, even though I haven't done anything more than the bar in ages!

paused split leg Good morning - Bar x 3 each side
bench dip shrug x 10
scapular dip shrug - 10sec hold, x10 reps
8 scapular pushups + push up plus against a bench x 8
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 4, 7kg x 8
reverse hypers - BW x 15

Lat machine situp - progressively getting lower each rep - BW x 15

Snatch grip RDL stretched ISO hold - started at knee and ended at floor x 1min

lower and upper body stretches