Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Sunday 19th October - General Workout - Week 1 - Day 1 - WholeBody

Back to the gym I go.
Everything felt a bit weird at first. Balance and tension felt a bit strange, but it started to come back to me.
Battery flat in stop watch so I didn't time my rest periods

Workout Rating - 7/10
Workout time - 1.25 hours


Warmup+ CoreWork

Rest - alternating between each exercise

Incline situps 2x8
Back Extensions 2x8
Torso Twists - Oly Bar 2x8 to each side.


OlyLifts

Warmups - 3-4 Sets with bar, some hang cleans, frontsquats, jerks etc

Hang Power Cleans - 95x3
Hang PowerClean + 2 SplitJerks - 95lbs
Hang Power Cleans - 115x3
Hang PowerClean + 2 SplitJerks - 115lbs
Hang Power Cleans - 135x3
Hang PowerClean + 2 SplitJerks - 135lbs
Hang Power Cleans - 155x3

Hang PowerSnatch - 65lbs x 3, 95lbs 2x3

Olys felt good for the most part, snatches still feel pretty crappy for me form wise. Good thing is that I wasn't gasping for air like I normally do.

Full Olympic Back Squats - RAW

Warmup sets
Bar x8, 95lbs x5, 135lbs x3
Tempo 10X0

185x3
225lbs 2x3 - one rep in each set with a 3 sec pause at the bottom
225 x 5

Hmm, squats felt really different, both easy and hard at the same time, prettty damn fast.

Bits and Pieces

Military Press
Bar x 5, 95lbs x 5

Explosive GoodMornings onto Toes
Bar x8, 95lbs x8

Dumbell Rows
Reverse grip 35lbs 2x5, Elbows out 35lbs 2x5

Dips
BW 2x5

Lying Crossbody Laterals (Thumbs Up)
1kg x10, 2kgx10

Bulgarian Split Squats
BW x 10 each leg.

Reverse Hypers
BW x15

 

[coolcolj]

Tuesday 21st October - General Workout - Week 1 - Day 2 - Lower Body - MIDDAY

Legs and hips, still somewhat sore from last workout, but the show must go on.
Still haven't replaced my stopwatch battery.

Bodyweight down to 94kg, 207lbs, hopefully I'll get it down to 90kg 198lbs without losing any muscle, while getting stronger.

Workout Rating - 7/10
Workout time - Just under 1 hour


Warmup+ CoreWork

Rest - alternating between each exercise

Back Extensions 2x8
Incline situps 2x8
Torso Twists - Oly Bar 2x8 to each side.

Plyos

2 legged Short Horizontal Hops - BW 2x10,
2 legged Medium Horizontal Hops - BW 2x10,
Single Leg Short Quick Horizontal Hops - 3x10 - 5 each side,
Horizontal TuckJumps 2x5

Did it in the Aerobics room, until the instructor told me off, during a small class of 5 people, said I disturbed their concentration

OlyLifts

Warmups - 3-4 Sets with bar, some hang cleans, frontsquats, jerks etc

Hang PowerSnatch - 65lbs x5
Hang Power Clean + SplitJerk - 65lbs x2
Hang PowerSnatch - 95lbs 3x3
Hang Power Clean + SplitJerk - 95lbs x2
Hang Power Clean + SplitJerk - 115lbs x2
2 Hang Power Clean + 1 SplitJerk - 135lbs
Hang Power Clean + SplitJerk - 155lbs
Hang Power Clean 155lbs 3x3

Finally I'm no longer jumping forward on the powercleans, powersnatch is feeling better

Full Olympic Back Squats - RAW

Warmup sets
Bar x6, 95lbs x5, 135lbs x3
Tempo 10X0 on squats

(1 full squat jump then 185lbs x2) 3 complexes

1 full squat jump , then 225lbs x1

Tempo 120X on squats
1 vertical Jump then 275lbs x 1, 275lbs x 2 singles.
2 sec pause at the bottom of each squat.

Then did a Vertical Jump, about an inch up from a few weeks back, still 2 inches down from my best ever at a much lighter bodyweight however.

Legs were feeling it on the 275lbs sets!
Fairly brief rest periods, pretty fast all round


Bits and Pieces

Bulgarian Split Squats
BW 2x10 each leg.

Reverse Hypers
BW x10

 

[slobberknocker]

I'm going to love reading this journal. Thanks for posting it. Why the 3 sec. pause on the squats?

 

[coolcolj]

Working on my starting strength/ explosion off the bottom. This helps in situation like blasting out of the starting blocks in a sprint or set position of lineman etc.

Also working on isometric strnegth in the extreme stretch position of the muscles used in the squat. Basicly isometrics applied to a muscle that is stretched to near full ROM carries over to the rest of the range of motion.

I'll phase these out as the training cycle goes on. But I like to do these at the start, for more pure muscular work.

 

[coolcolj]

Tuesday 21st October - General Workout - Week 1 - Day 2 - Tempo Runs- Late Afternoon

Tempo Sprint Runs
Distance - 100metres
Tempo - 20secs, estimated about 60-70% speed.
Reps - 2, 30 secs rest between each.
Sets - 4, 3 mintues between each

Well I just did my first tempo session today - late afternoon. I did weights earlier in the day as per above.

I think I went faster than 20secs, I was counting in my head, no stopwatch, battery flat
Felt ok, did start lagging in the last 10 metres of every run. Erectors were feeling it a bit.
I did em in my Addidas Touch football shoes, sorta like lighter football shoes with small rubber studs underneath.

I have a nice euphonic feeling right now
I guess these will be a sort of active recovery, conditioning and sprint form work as well. Trying to stay relaxed, light and getting good hip extension and knee lift.

 

[coolcolj]

I must say this tempo stuff works great for active recovery - the soreness I had yesterday in my legs and hips has seemingly vanished!

erectors are slightly sore. traps as well from the olys.

 

[delldell2]

Working on my starting strength/ explosion off the bottom. This helps in situation like blasting out of the starting blocks in a sprint or set position of lineman etc.

Also working on isometric strnegth in the extreme stretch position of the muscles used in the squat. Basicly isometrics applied to a muscle that is stretched to near full ROM carries over to the rest of the range of motion.

I'll phase these out as the training cycle goes on. But I like to do these at the start, for more pure muscular work.

Have you tried snatch grip deadlifts or trap bar deadlifts off a podium?

And is that your girlfriend? Damn, she's fine.

I'm glad you started a journal. We have similar goals, but you have way more experience and knowledge I can learn from.

 

[coolcolj]

Have you tried snatch grip deadlifts or trap bar deadlifts off a podium?

And is that your girlfriend? Damn, she's fine.

I'm glad you started a journal. We have similar goals, but you have way more experience and knowledge I can learn from.

I have done snatch grip deadlifts normally as well as on a podium, it feels like a full squat more or less, just that you lean over more, and can't use as much weight. But I find them kinda pointless, since I'd rather do snatch pulls which are similar but with more speed. And speed rules

Also with snatch grip deadlifts the bottom is hard, but the top is way too easy. They would be good with chains or bands.
That's why snatch pulls are better, since you accelerate at the top so you get max tension from bottom to top.

Well I'm going be trying a lot of new stuff in this training cycle. Which may or may not work, but it's worth a shot. Mixed in with my tried and tested stuff

She's a real cutie

 

[coolcolj]

Wednesday 22nd October - General Workout - Week 1 - Day 3 - Upper Body

Talk about a short and sweet workout
I've neglected my upper body strength for a few months, so it's time to get back to it.
Not quite as weak as I thought, but I am somewhat weaker.

Workout time - 40mins
Workout rating - 7/10

PowerRack Chins - partial L shaped grip

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

Tempo 10X0 - alternating sets with dips

BW 3x3
murder on the biceps! fairly fast
I am much weaker.

Dips

warmups - pushups BW 2x5, 5 sec static hold at dip lockout, 2 singles

Tempo 10X0 - alternating sets with chins

BW 3x3


Single Arm Dumbell Row on Bench

Warmups - 35lbsx5
Tempo - 1010 - alternating sets with bench

Reversegrip - 50lbs x5
Parallel grip - 55lbs x5
elbows out - 35lbs 2x10


BenchPress

Warmups - 20inch grip Bar x10, Bar x5, 95x5
Tempo - 10X0 - alternating sets with rows

16inch Grip - 135lbs 3x3, 155lbs 2x3

Hmm I didn't lose as much strength as I thought I would have, considering I haven't done any benching in months.
What do you know, 6 others were benching when I was
They were using more than me, and their training partners were doing half the work

Bits and Pieces

Prone cross body single arm laterals - Thumbs up
3kg x10, 4kg x10

Incline Y raises - thumbs up - face down

Out to side - 3kg x10,
4kg x10 + upwards 4kg x10

 

[PolishHammer1977]

Dude

your workouts are under 2.5 hours!!!!!!!!

Looking good man