Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

lost some of the water weight overnight and hit 86.9kg 191lbs
d**n so nice to see a 86 on the Tanita scale, but only just

Don't think I'll be seeing 90kg 198lbs ever again even after a large meal
220lbs seems so far away, but I've still got a ton of weight/fat to drop.

I found my thick cardboard roll yesterday and foam rolled the crap out of my IT band, outer hips and quads. I rolled on it as well as used it manually with hand pressure and it helped a lot. The aches and tightness is gone. Freaking hurts like hell!!!
Should help get rid of my Jumpers knee in time.

Will add this to my daily mobility and active flexibility/activation work. Will also start foam rolling my tight lats as well.

 

[coolcolj]

Yeah I foam rolled quite a bit yesterday - takes a while, 30 mins....
did my hips and IT band again, and then some thoracic work/upper back, my pecs, front delt and deep into the shoulder where the cuff impingement area usually is.

Big difference this morning! Now my the bottom of my feet, side and back of my calves and hamstring feel tight in comaprison. So I need to do those today.

Man it's like I'm a new person or something. There are days when my body feels better, but never what I call good. This morning it definitely felt good for a while at least
The IT band and Hip foam rolling seems to make squatting down feel like my joints are oiled up etc. Just might revive my leg/squat strength....
There used to be a sharp stabbing pain in my right knee if I squatted up from sitting in particular stance width and sitting height. It's so much better now, could have been due to my tight IT band pulling the knee cap across

left knee area still hurts from the strain on Saturday, so I'll see how it feels today after I warmup before I decide what to do at training today

 

[coolcolj]

BTW I have thinking the best way to figure out if your in good atheteic shape and mobility is to ask yourself if your in good breakdancing shape or not...
well I definitely am not right now...so that answers that

I used to do breakdancing BTW, so I got much more fat and weight to drop and mobility to regain before that can happen again

 

[coolcolj]

Tuesday 1st April - Micro Cycle 7 - Week 7 - Day 1

Good workout, but fairly tiring. Those single leg exercises are taxing! And the boxing bag work was brutal as well!

Nice drop in gym bodyweight

Body weight at gym - 194lbs
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 1x10

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



Squats - Nike Free 5.0 Trainer shoes - no Belt


worked up to 95lbs on both front squats and back squats for 5 reps each set. Left knee hurt too much so I stopped there.

I then did frontsquat walkouts

unrack slowly walk back, hold for 10secs while pulsing up and down with 1 inch knee bend, then slowly walk back and rerack

135lbs, 185lbs x 3 sets with 1 min rest inbetween

just strengthen my upper body supporting strength and my thoracic muscles.
Damn it feels much harder than when your squatting! Will slowly build these up to 315lbs so my upper body will be ready when I'm good to front squat again.


Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip

semi-explosive up, semi-controlled down - 89lbs x5, 155lbs x 5, 205x5, 255x5

felt good


Single Leg Lifts

1.5 mins rest between each side
single leg kneeling deadlift - 2 sec pause at bottom - BW x 5, 2x30lb dumbells x 8

single leg RDL - 2 sec pause at bottom - bwx5, 2x30lbs dumbell x 8



Extra stuff, Cool down, upper body and stretches

Heavy bag punching - 2 min easy warmup

2 mins rest - moderate to max effort
1) 2.5 min round
2) 1.5 min round
3) 1 min round
4) 1 min round

Man that was tough - sucking air hard! Felt much better though, technique, and fluidity and shoudlers felt good. Foam rolling helped.

dip shrug - 5sec hold + 5 reps, BW 15 reps with a slight hold at top on each rep

Leg lowering AB exercise - slow tempo
2x5 reps with 1.5 mins rest
really tough, I could get my legs down to 1.5 feet from the floor before I lost my arch, so it's a little better now


Stretching for whole body - hybrid active isolated type stretching and some static stretching. Hybrid = 20sec static stretch of the muscle group, then 20 reps contracting the opposite muscle group briefly to stretch further

I do my hamstring stretch with a single leg type leg raise while lying on the floor, so that hits the hip flexor and abs as well.

 

[coolcolj]

A little achey all over today, but it's not so bad. Slightly sapped feeling
Abs not sore, which I expected them to be!

86.5kg 190lbs this morning
I'm consistently under 88kg now anytime of the day. Will measure my waist this weekend, hope isn't finally moving down.

Sleep was pretty interrupted last night. Same for the last few nights, probably need more carbs in my evening pig out meals, serotonin.
Plus I got the flu last week so all the coughing doesn't help.

 

[KOArtist]

BTW I have thinking the best way to figure out if your in good atheteic shape and mobility is to ask yourself if your in good breakdancing shape or not...
well I definitely am not right now...so that answers that

I used to do breakdancing BTW, so I got much more fat and weight to drop and mobility to regain before that can happen again

Haha, nice...hell yeah, I was probably in the best shape of my life back when we used to break all day.

I actually had a few too many cocktails Friday night and suddenly found myself windmilling on my buddies kitchen floor!

 

[coolcolj]

I never did the spinning and stuff on floor, just the stuff you do on your feet

 

[KOArtist]

I never did the spinning and stuff on floor, just the stuff you do on your feet

But that was the fun stuff! I used to grab my junk while I windmilled, lol

http://www.youtube.com/watch?v=Leg3WJnttfc

 

[coolcolj]

LOL that's old skool, things have evolved since then

this is what I mean... pooping and locking
http://www.youtube.com/watch?v=rvX3eF0Jvyk

but yeah for BBoy you need good mobility and realtive strength
http://www.youtube.com/watch?v=tkIAQwMOkSs

 

[coolcolj]

I'm finally starting to feel "light" when I move around, walk, get in/out of a car etc. Well it's taken a 30lb drop in bodyweight before I finally feel it....

even lighter this morning, even with extra carbs last night. 86.4kg 190lbs on the dot
It's probably gonna rain on Saturday, and I don't know if my left knee will hold up so I won't be able to test my jump most likely this weekend.
Might sneak in under 190lbs by then....