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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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needtogetaas
New member
ok I was thinking the old man was you. I was thinking you werr rich as fuck and thats why she was with you lol . No disrespect bro. Nice thread you got going here.coolcolj said:that's my girlfriend...... and that's her dad BTW....
coolcolj
New member
Saturday 15th March - Micro Cycle 7 - Week 4 - Day 2
Bodyweight = 87.8kg 193lbs in shorts and t-shirt
Holycrap, 2lbs lighter than last week with no changes in my diet plan, something is working different now, but I don't know what
decent energy levels too today
Outdoor BBall court - one right next to park with a bent rim
1.25 hours total
started with shooting and some easy jumping.
Then plenty of intense jumping. A few standing, one step and lots of running 2 legged jumps with 40 secs rest between each attempt. And 5 running one legged jumps.
A series of fake, dribble - alleyopp off the backboard drills at the end - gets the sweat pouring!
Played at a different court today - one side has a bent rim, that's where I played
measured about 9'8" on the lowest part at the front and 9'11" at the back. Bottom of backboard was 9 feet exactly though. First time in a while playing on a 9 foot backboard rim.
Shooting was good for a while, but jumping was crap. Jumps felt good, power and intensity wise, just not getting up as high as I can, even with a lighter body
Standing jumps were not that bad, but running jumps are way lower than they should be. On my highest standing jump, I could get my wrist 2 inches above the bottom of the backboard, and with my 7'2" reach = 31 inches.
I really should be jumping around 33-34 inches now.....
When I hit my best jumps a 2 months ago, I was around 200lbs and jumping higher... Also training twice a day - jumping and weights twice a week
I'm gonna put it down to the dieting, so I guess I should just not worry about my jumps in the meantime. But my squat strength is down as well, so that doesn't help either. May need to go back to weights twice a week, with low volume, but leaves the problem as to where I can do some jumping without wearing my body down... sigh
Bodyweight = 87.8kg 193lbs in shorts and t-shirt
Holycrap, 2lbs lighter than last week with no changes in my diet plan, something is working different now, but I don't know what
decent energy levels too today
Outdoor BBall court - one right next to park with a bent rim
1.25 hours total
started with shooting and some easy jumping.
Then plenty of intense jumping. A few standing, one step and lots of running 2 legged jumps with 40 secs rest between each attempt. And 5 running one legged jumps.
A series of fake, dribble - alleyopp off the backboard drills at the end - gets the sweat pouring!
Played at a different court today - one side has a bent rim, that's where I played
measured about 9'8" on the lowest part at the front and 9'11" at the back. Bottom of backboard was 9 feet exactly though. First time in a while playing on a 9 foot backboard rim.
Shooting was good for a while, but jumping was crap. Jumps felt good, power and intensity wise, just not getting up as high as I can, even with a lighter body
Standing jumps were not that bad, but running jumps are way lower than they should be. On my highest standing jump, I could get my wrist 2 inches above the bottom of the backboard, and with my 7'2" reach = 31 inches.
I really should be jumping around 33-34 inches now.....
When I hit my best jumps a 2 months ago, I was around 200lbs and jumping higher... Also training twice a day - jumping and weights twice a week
I'm gonna put it down to the dieting, so I guess I should just not worry about my jumps in the meantime. But my squat strength is down as well, so that doesn't help either. May need to go back to weights twice a week, with low volume, but leaves the problem as to where I can do some jumping without wearing my body down... sigh
coolcolj
New member
feel ok today, just some achey feet, glutes, spinal erectors and upper back. Erectors a bit tight
CNS feels decent.
Bodyweight back up to 88.1kg 193.8lbs fom the 2 pigout meals after BBall yesterday, still a nice net loss overall.
Still can't believe how much fat I'm still carrying though!! So much loose skinfolds and fat rolls to grab
CNS feels decent.
Bodyweight back up to 88.1kg 193.8lbs fom the 2 pigout meals after BBall yesterday, still a nice net loss overall.
Still can't believe how much fat I'm still carrying though!! So much loose skinfolds and fat rolls to grab
coolcolj
New member
Tuesday 25th March - Micro Cycle 7 - Week 6 - Day 1
Good workout, left the gym not feeling too tired.
Body weight at gym - 196lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up -
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
lateral deep lunge 1x8
single leg RDL mobility walk
3x20 rope skipping - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean - 5 reps each
Rotating sets between each exercise, complex style
2 to 3 mins rest inbetween each on the main worksets
Clean grip Front Squats Squats - Nike Free 5.0 Trainer shoes - no Belt
before each fullsquat warmup set - controlled - Bar x 5, 95lbs x3, 135x3, 185 x 3
Medium stance Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x 5, 95lbs x3, 135 x 3, 185x3,
185lb set felt bad. I've been thinking about going totally front squats along with Sumo deadlifts. Some days back squats don't feel so great...
I figure if you can frontsquat around double bodyweight you should be able to powersnatch bodyweight with no dip to catch it, then your vertical jump should be around 39-40 inches. I've front squatted 315lbs before, so when I get down to 160-170lbs, I won't be far off that
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
explosive up, semi dropped down - 89lbs x3, 155lbs x 3, 205x3, 243x3, 293x1
explosive up, semi dropped down - outer feet lined up with outer rings.
1) 303lbs x 3
2) 303lbs x 3
3) 303lbs x 1, bar rolled forward - 15 sec reset - 303lbs x 3 --> felt harder/slower
Sumo deadlifts felt good, pretty strong and fast. Slowest reps around 1sec, fastest around 0.9 sec. Felt harder than it looked on the video. Getting stronger and making progress on these somehow, even though I'm dropping bodyweight. Same speed as the 293lb 3x3 workout I did a month ago
video of the 303lb worksets
right click on link and save first to avoid errors
http://www.members.optushome.com.au..._SumoDeadlift_303_3x3_Explosive_25March08.mpg
Extra stuff, Cool down, upper body and stretches
1) Heavy bag punching - 5mins work of various combos, hitting at max effort, after a few warmups
rest 5mins
2) scapular dip shrug - 5sec hold + 15 reps
rest 2mins
3) Heavy bag punching - 3mins
getting better at the bag work, hitting damn hard and fast!
Definitely a whole body explosive move at max effort - felt it in every muscle in my body.
Stretching for whole body - hybrid active isolated type stretching and some static stretching. Hybrid = 20sec static stretch of the musclegroup, then 20 reps contracting the opposite muscle group briefly to stretch further
Good workout, left the gym not feeling too tired.
Body weight at gym - 196lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up -
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
lateral deep lunge 1x8
single leg RDL mobility walk
3x20 rope skipping - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean - 5 reps each
Rotating sets between each exercise, complex style
2 to 3 mins rest inbetween each on the main worksets
Clean grip Front Squats Squats - Nike Free 5.0 Trainer shoes - no Belt
before each fullsquat warmup set - controlled - Bar x 5, 95lbs x3, 135x3, 185 x 3
Medium stance Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, bar x 5, 95lbs x3, 135 x 3, 185x3,
185lb set felt bad. I've been thinking about going totally front squats along with Sumo deadlifts. Some days back squats don't feel so great...
I figure if you can frontsquat around double bodyweight you should be able to powersnatch bodyweight with no dip to catch it, then your vertical jump should be around 39-40 inches. I've front squatted 315lbs before, so when I get down to 160-170lbs, I won't be far off that
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
explosive up, semi dropped down - 89lbs x3, 155lbs x 3, 205x3, 243x3, 293x1
explosive up, semi dropped down - outer feet lined up with outer rings.
1) 303lbs x 3
2) 303lbs x 3
3) 303lbs x 1, bar rolled forward - 15 sec reset - 303lbs x 3 --> felt harder/slower
Sumo deadlifts felt good, pretty strong and fast. Slowest reps around 1sec, fastest around 0.9 sec. Felt harder than it looked on the video. Getting stronger and making progress on these somehow, even though I'm dropping bodyweight. Same speed as the 293lb 3x3 workout I did a month ago
video of the 303lb worksets
right click on link and save first to avoid errors
http://www.members.optushome.com.au..._SumoDeadlift_303_3x3_Explosive_25March08.mpg
Extra stuff, Cool down, upper body and stretches
1) Heavy bag punching - 5mins work of various combos, hitting at max effort, after a few warmups
rest 5mins
2) scapular dip shrug - 5sec hold + 15 reps
rest 2mins
3) Heavy bag punching - 3mins
getting better at the bag work, hitting damn hard and fast!
Definitely a whole body explosive move at max effort - felt it in every muscle in my body.
Stretching for whole body - hybrid active isolated type stretching and some static stretching. Hybrid = 20sec static stretch of the musclegroup, then 20 reps contracting the opposite muscle group briefly to stretch further
Last edited:
coolcolj
New member
feel a lot better today than I have after other weights sessions, a little surprising considering I did deadlifts. I don't feel drained at all, and not as sore. Mostly in my spinal erectors. Although when I first got up, my traps/neck area was on fire!
The heavy bag work didn't kill like I expected, shoulders feel ok too.
maybe splitting off those single leg work to another workout did the trick. They are more taxing than you would think...
The heavy bag work didn't kill like I expected, shoulders feel ok too.
maybe splitting off those single leg work to another workout did the trick. They are more taxing than you would think...
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