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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Creation of an Explosive Mofo - My Training Journal :)

Thanks guys :)

Well I'm making an effort to cut down my workouts since I'll be training more often, so I need to minimise drain on the CNS etc
 
it's crazy how many people at my gym are plateau'd on bench at around 135-185. maybe it's because they both cheat and max out every workout. and do no lower body exercises.

i'll definitely be keeping up with this thread
 
I think I might be crazy but didn't you have a;

"I am using a diff't training focus now" comment on this post?
I thought I saw that...........

Either way, good work man. Keep it up.
 
Nice.

So with snatch pulls, I'm assuming they're from the ground? I had always done them from the hang. I guess I'd prefer snatch grip deadlifts because of the heavier load. If I wanted speed, I'd just do snatches.

What are those exercises in bits and pieces? Never heard of them.

Could you check out my journal also?

And Hammer, you were a pro ball player right? Could you check out my journal too please?
 
Polish - yes you did, I just deleted it :)

DellDell - yeah it can done from the floor or hang. WIth Snatch grip deadlifts, the top is easy anyway, so might as well do a snatch pull which is similar but faster.

Their just variations of lateral raises to work the rear delts and various small muscles in the back as well as the mid traps for shoulder joint stability.

The first one is a like a rear delt raise, but you lie on your side, doing one arm at a time. The other is like a side raise but you lie face down on an inlcine bench - I did one set out to the side, and then one set straight after with the arms going upwards like a Y, ie like a snatch position.
 
Saturday 25th October - General Workout - Week 2 - Day 1 - Lower Body - Late Afternoon

Well I felt much better this workout than last week, power is starting to come back.
Ohhh man my lower ab wall was saturated from the plyos, especially the tuck jumps. I didn't notice until I tried to get up from my post workout stretching! :)

Finally have my stopwatch back in order.
A little bit longer than I'd like though.

Workout Rating - 8/10
Workout time - 1.5 hours


Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +5lbs x8
Incline situps x8, +5lbs x8 with Russian twists to each side at the top.


Plyos

rest 45secs
Low ankle jumps - 2x10

rest 1min
High ankle jumps - 2x10
2 legged Short Horizontal Hops - 2x10,
Single Leg Short Quick Horizontal Hops - 2x10 - 5 each side,

Horizontal TuckJumps - like hurdle hops
easy - 2min rest - 1x10
max effort - 3min rest - 2x10

all plyos done on ball of foot.
getting better at these. Man the tuck jumps nailed my VMO!
Abs as well.


Hang Power Snatch

Warmups - Bar x 5
Rest - 2mins

Hang PowerSnatch - 65lbs x3, 95lbs x3, 105lbs x3, 115lbs 2x3

Form is getting better, power is way up from last week. 95lbs felt light compared to last week. Pretty snappy, but jumping too high. Had some balance problems when faced away from mirror...


Full Olympic Back Squats - RAW

Warmup sets
Bar x10, 95lbs x5, 135lbs x3, 185lbs x3
Tempo 10X0 rest - 3mins, 4.5 mins on last set

1 full squat jump , then 225lbs x 3 - 2/3 sec pause at the bottom on first rep.

255lbs 3x3 - 2/3 sec pause at the bottom on first rep. 1 full squat jump preceding the first set

Total work tonnage = 2970lbs (up 810lbs from last week)

Hips felt tight, damn shorts were making thgigh unfortable, and t-shirt made bar slide around - must rmeebr not to where this combo next leg day...
Squats felt slow.


Bits and Pieces

Bulgarian Split Squats
+4kg in dumbells 2x8 each leg.

Explosive Reverse Hypers
BW 2x10
 
Sunday 26th October - General Workout - Week 2 - Day 2 - Upper Body 1

Good solid workout, CNS is firing optimally, Strength is creeping back in.

Workout time - 50 mins
Workout rating - 8/10

PowerRack Chins - partial L shaped grip

warmups - shoulder width chin style pulldowns to sternum - 50 x5, 70 x5, 90 x3, 110 x3

Tempo 10X0 - alternating sets with dips 1.5mins rest between each

Normal bar - BW x3 - taking it easy
PowerRack - BW 2x3 - explosive, touched chest on bar!


Dips

warmups - pushups BW 2x5, 10 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins 1.5mins rest between each

BW 3x3 - fast!


Single Arm Dumbell Row on Bench

Warmups - 30lbsx5
Tempo - 1010 - alternating sets with bench 1.5mins rest between each


Reversegrip - 55lbs x5
Parallel grip - 55lbs x5
elbows out - 40lbs 2x8


BenchPress

Warmups - 16inch grip Bar x10, 20inch grip Bar x5, 16inch 95x5
Tempo - 10X0 - alternating sets with rows 1.5mins rest between each

20inch Grip 135lbs x3,
16inch Grip 135lbs x3, 155x3, 165x3,
14inch grip 175lbs 2x3

Pretty explosive, strength and is coming back. 175lbs felt just right.


Bits and Pieces

Rest - 1-2mins

Prone Sideways cross body single arm laterals - Thumbs up
4kg 2x10 - too light

45 degree Incline Dumbell Snatch raises - thumbs up - face down

Out to side - 5kg 2x10, Upwards - 5kg 2x10
 
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