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Creation of an Explosive Mofo - My Training Journal :)

Feel groggy. A bit tight and achey, felt much better the last 2 days. That left elbow pain I had a few days back went as quickly as it appeared. I didn't even feel it when I last benched - strange.

weighed 96kg 211.2lbs straight out of bed in underwear

I haven't updated in a while. After tha last lower body session on Thursday my glutes were pretty sore, more so than my hammies. That's a first.
Hammies have been feeling much stronger since I started these split leg RDL deadlifts

I skipped the last upper workout yesterday as I wasn't feeling up to it. I will procede with my lower speed/power workout today, but it's raining and has been for the last week!
Won't be fine till Wednesday, so I'll have to do my session in the gym - jumps, altitude drops and depth jumps in the stair well, jumping boxsquats and speed hops etc
 
Wednesday 13th September - Cycle 3 Get Lean+Maintain Strength - Week 12 - Day 1 - Speed/Power - Microcycle 9

Well I haven't been particularly motivated to train, skipped a few workouts, diet and sleep has been bad too, so I was gonna take a week off that's why I haven't updated in a while.
But on a whim I decided to train today, but I really should take a break. I haven't taken a week off in months. Or I just might dial things down for a couple of weeks, we'll see.

Workout at local rugby field down the road.
Not a bad session, I didn't feel all that good but speed is up, while my hops are slightly down. Not much work capacity today

Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 7/10

Warm up

warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

- 15mins worth up to this point

Slow Jog - 70m x 4 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.


Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets

Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps

warm ups - did a set of 2 altitude drops and 1 depth jump going higher time

Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can

Rotation 2) same
Rotation 3) same

All jumps were at the mark on the wall, an inch down from my best last session. Just didn't feel effortless like last time.


Speed Hops - 12 inch step - hand timed

warm ups - did a few on a 6inch step and a few on 12 inches

10 reps as fast as possible
Rotation 1) 7.19 secs NEW PR! -0.21 secs
Rotation 2) 7.19 secs

Getting better, and that's probably why my speed is up too. Funny i got the same time on the 2nd set, but I was more ragged, so there is room for improvement. I should be able to crack 7 secs eventually.


Sprints - 3 point start - in spikes - Grass field - hand timed

Warm ups - 1 min rest between each rep
3 x 40m runs up to 80% speed
3 point start into short 90% effort acceleration 2x2

Multiple runs per rotation - 3 mins rest between runs

Vertical jump before running, on most runs
Rotation 1) 30m sprint - 3.94 sec, 4.22 sec
Rotation 2) 30m sprint - 4.5 sec

Form is feeling much better, smooth and effortless, lots of hammies now. That showed in my fastest time today, almost back to my fastest at 198lbs - down from 4.15sec from last session! I'm so much heavier now though, but my vertical jump is actually slightly higher now. So I figured it was just a matter of time before the speed came back as the power to weight ratio is there. Speed dropped off quickly after that though
 
wakefib said:
good work man. keep it up.
Click to expand...

thanks


No drained feeling, but not feeling the best. Sore calves and hammies. Lower hammies feel strained.

weighed 96.9kg 213.18lbs straight out of bed in underwear

Might go for a 12min walk and some active recovery/stretching
 
Tuesday 19th September - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 3 - Lower Strength - Micro cycle 10

After a bit of a break I started a new micro cycle today.
I still feel crappy due to poor sleep and diet, and my strength is down a bit, but my body feels so much better. I will definitely have to to take a week off more regularly, at least once every 2 months!

Hammies got a pasting today

Body weight at gym - 214lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 1-2mins on warm ups and 3 min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - Controlled in sneakers - BWx8, Bar x 8, 95x8, 135x6, 185x5, 225x5
in oly shoes - 265x3, 295x2, 315x1

Controlled down, driven up hard
Rotation 1) 335lbs x 3 --> last rep hard
Rotation 2) 345lbs x 3 --> hard strain on last 2 reps, slow through sticking point
Explosive
Rotation 3) 245lbs x3, 4x2 - 1mins rest between each

Squats felt really different, very smooth, kinda easier despite being weaker, but because it felt so different I did them cautiously, stayed really tight. Although sh*tty bar made things feel awkward. Been a couple of weeks since I squatted, yet the weight didn't feel that heavy on my back and form was good. Went heavy to see where my strength levels are, felt good even after a long break.

Tweaked my form a bit, and it sure made a big difference. I kept my feet more forward, still angled but not as much as before, which made my hammies feel it more, while I didn't feel it in my quads at all unlike before my break. Kinda forces you to sit back more, so that's probably why and feet straighter ahead reduces glute firing. I am weaker in this position though I think, can't use my glutes and quads as much

I'll be experimenting a bit here so expect some weird schemes :)
I feel I need to get back into explosive squatting again so that's what I did in the 3rd rotation. Kinda Westside style to get my heart rate up, burn more cals, the shorter rests keep me amped up, some hypertrophy effect, but without the lactic acid buildup and bar speed slowdown of high reps/long sets etc. First 2 sets were harder than the last 2 sets!

Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

High Hang powerclean - bar x 5
Powerclean + 2 High Hang Power cleans + 2 SL RDL Deadlifts each side - 89lbs, 119lbs, 155lbs

Semi Explosive up, controlled down, slight pause at floor.
Left side first, no rest
Rotation 1) 155lbs x 3 each side
Rotation 2) 155lbs x 3 each side
Rotation 3) 155lbs x 3 each side

---------

Rotating Sets between each exercise

minimal rest between each exercise

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps

Toe curls on lying leg curl machine - 1 Plate x 12

Standing Calf raise - Body weight - 10 sec stretched hold then 20 reps

Lat Machine situp - BW x 12 (progressively lower each rep)

--

some lower body, and lower back stretches
 
Yeah bad sleep, no major drained feeling though. Overall achey feeling, sore calves and posterior chain, especially my upper hammies.
Good thing is I don't have that tight, bloated sore quad feeling I had in the last cycle, I'm trying to get away from that. Thats' why I did those explosive squats the way I did yesterday etc

weighed 96.5kg 212.3lbs straight out of bed in underwear

Might go for a 12min walk and some active recovery/stretching. Not sure, I'll see
 
Better sleep, but need more. Holy crap my upper hammies and legs are even more sore than yesterday! Upper back as well.

weighed 96.1kg 211.42lbs straight out of bed in underwear
Calories going down a bit, mostly carbs.

Didn't end up doing any walking yesterday, too damn hot!
 
THursday 21st September - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 2 - Upper Strength - Microcycle 10

Kinda crappy workout in that I felt sleepy and not that fired up. But mys trnegth levels have held out ok despite the long break and sh*tty diet/sleep.


Body weight at gym - 215.5lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 12, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up and work set rotation

16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x4, 225x2

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 3 --> hard strain on last rep
Rotation 2) 240lbs x 3
Rotation 3) 240lbs x 3
Rotation 4) 240lbs x 3
Rotation 5) 240lbs x 3
Rotation 6) 240lbs x 3 --> moderate strain on last rep

I misloaded the bar, was planning to use 245lbs...quite pleased I got 3 reps with 255, since I was expecting a big drop in strength levels. And it didn't feel too heavy either, go figure. Lots of ticeps and barely any pec in it.
The rest of the sets were like that too, kinda hard, yet I was surprised to get so many sets. The 6th set felt kinda funny, lots of pec strain and not a nice feeling. I stopped after that, less I pop my pec....


Chest Supported T-Bar Rows - medium overhand grip

warm ups - semi explosive - BAR x12, +25lbs x 8, +45x5, +70x4, +90x3, +115x3, +135x2, 160x1,

controlled
Rotation 1) Bar + 170lbs x 2.75 --> last rep not quite as high as the others
Rotation 2) Bar + 150lbs x 3
Rotation 3) Bar + 150lbs x 3
Rotation 4) Bar + 150lbs x 3
Rotation 5) Bar + 150lbs x 3
Rotation 6) Bar + 150lbs x 3

surprised again at the volume I was able to do. Hard but feeling better than these did last microcycle


-----------------------

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body

Shoulder dislocates with wooden staff - lots + a few overhead squats
 
Craptastic sleep, beyond my control! Upper body still achey.
Legs are starting to feel good, still some soreness in my groin, adductor area. I wonder this part is always so sore.

thought about doing my lower body speed/power workout today, but I'll move it tommorrow. Since my part time job this morning worked my posterior chain and upper body a bit, but it's feeling easier on the body these days. And some extra sleep under the belt will help my mood too...

weighed 96.8kg 212.96lbs straight out of bed in underwear
 
Feel groggy, always get that when I get more sleep.
Groin area still achey, and upper body is a little sore. But overall not bad

Really warm and windy today. Not in the mood to go all out and sprint, so I will BBall today. I plan to BBall anytime a speed/power lower body day falls on a Sat or Sunday. Which is every 4th workout, so on the other days I'll sprint as per normal. And the other 2 days will be my usual strength workout in the gym with squats and such. To keep my form up and burn some extra cals I'll do some low volume sub-max running before my 2nd upper bodyworkout that week I decide to BBall. Hope my body can handle it, as far as my shins and feet go...


weighed 96.8kg 212.96lbs straight out of bed in underwear
 
Sunday 24th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 1 - BBALL - Micro cycle 10

Went to my usual outdoor BBall court hangout. Damn hot and damn windy!

Bodyweight in shorts and tshirt - 214lbs
Workout time - 1 hour
Workout rating - 8/10

Mostly just practised shots, dribbled around a bit, and dunked a bit on the low rings. Windy conditions made shooting a luck of the draw thing!
I haven't balled in months, but even though my timing was a bit loose at the start of the session, all my skills are still there. Your body just doesn't forget it once it's learned it well enough. You sure don't need to spend much time on skill and technical work at all!

Pretty light, light, springy and explosive feeling. Legs groin/inner hammie area, kinda achey, and upper body a bit tight
Standing vertical jump is about the same here as when I was 198lbs, but my one step and running 2 foot jumps are 2 inches lower. More from a lack of practise, as I feel my reactivity and spring is better than before. Running one leg jump is the same, which is nice considering the weight gain.
Felt lots of hammies when I dip down and when taking off on the running one leg jumps. But also lots of VMO and lower quads in general when landing it think, they were working quite a bit
Now here is the coolest thing...I'm 16lbs heavier than I was a few months ago, but I had zero knee, feet, ankle and shin discomfort!!!

Even taking off full pelt from a one legged runnning jump, I had none of that sharp stabbing pain in my lower/inner left shin like I had before even at 198lbs, or the painfully shins upon landing from jumps. Landings feel effortless, running around on the court feels smooth like I'm gliding on ice.

Hard to believe this is the same body from 6 months ago. Well technically it isn't I'm heavier, fatter, bulky and bigger, just that I somehow feel lighter, more explosive, springier, and with zero pain! Getting my hip mobilty up and stretching my external hip rotors up helped before, but even at 198lbs my knees still had discomfort when landing on jumps and propping to take off. Plus my shins would kill towards the end of the sessions.
But with all the calf/ankle flexibility work and strengthening of the calves and ankles with the fancy calf raise work, with long stretched hold and pauses at the top/mid/bottom I seem to have got rid of the shin splinty pain and knee discomfort. Despite the gain in weight. Concrete court feels like nothing!

The altitude drops have to help as well, now that I'm so much healthier. Looks like my calves and lower legs are strong enough now, so I'll just put on em maintenance. I don't want em to get much bigger, they look kinda ugly being this much bigger :)
Although running and jumping on a concrete court is nowhere near as hard on my lower legs as sprinting on spikes on grass is.....so I'll see how it goes in a few weeks time.

Woo I wished I got into this 1 year ago, so much time wasted. I would like to get back down to 198lbs now and keep improving in all areas while I do so. There is at least 6 inches on my vertical jump to be had by dropping 16lbs, And it feels so easy to jump the same height that I used to even though I'm heavier. Now that I'm painfree I can finally practise my running one leg jumps at max effort
 
There was a blackout last night as the windy conditions made a huge tree fall over the powerlines across the road! So it was pitch black at home when the sun set, and nothing to do but lots of sleeping :D

Not that sore or drained at all, unusual as BBall usually kills me. Some mild soreness in my hammies and spinal erectors. Shoulders feel a bit sore too.

weighed 96.1kg 212.96lbs straight out of bed in underwear
 
Late night. Still achey, but not from BBall but other stuff.

weighed 96.1kg 212.96lbs straight out of bed in underwear
looking a little leaner now. Can I keep it up that's the question, I'm trying not to diet as that always makes me go backwards
 
hey, coolcolj. i am doing a 5x5 program right now just to gain some strength back since i have been out for awhile. i really want to increase my vertical as a long term goal. how much work do you think i should be doing directly related to jump training, to atleast maintain my vertical right now?
 
wakefib said:
hey, coolcolj. i am doing a 5x5 program right now just to gain some strength back since i have been out for awhile. i really want to increase my vertical as a long term goal. how much work do you think i should be doing directly related to jump training, to atleast maintain my vertical right now?
Click to expand...


just keeping practising jumping regularly and do some low intensity hops in your squat workout warmups at the start of the session and it should go up as your legs stronger for a while anyway

then when your strength is up a decent amount, switch over to more focused reactive work like I did a few weeks back to eek out more gains. once that well is dry switch back to more leg strnegth work and repeat

Don't forget the hammies and core as well :)
 
thanks, that is what i was going to do get my strength up then siwtch to jump relatived lifts. so i will do that then. i wil;l add some jump movements before i lift. thanks coolcolj
 
Running stuff - done 1.5 hours before the session below

At local rugby field down the road.

Workout time - 30 mins total
Workout rating - 7/10

Warm up

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.


Tempo sprints at 60% speed

60m x 5 - 1.5 mins rest

Just to maintain my running form, a bit of conditioning and burn some extra cals. Not trying to tire myself too much.
Quite smooth feeling, but my feet and foot arches tightened up and ached big time! Then 15min after the running it went just like that. Not sure why that happens, I get it from time to time. I think it's when I try to rush through the warmups and don't pace myself etc, happens at BBall too sometimes


Wednesday 26th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 10

Ok workout. Didn't feel tired from the running. Strnegth is about where it was before the break 3 weeks ago, but felt kinda harder due to not having done these exercises for so long.
Just one workset each, don't want to get too sore.

Body weight at gym - 215.5lbs
Workout time - 1+ hour
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench 2x12


Rotating Sets between each exercise

Resting 1min on warm ups and 2.5-3 mins between each exercise on work sets, 3 mins at end of each rotation


16inch grip standing Military Press - pushed behind the head at the top

Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 4 --> hard strain on last rep


Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 2

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 217.5 + 10lbs x 4 --> hard strain on last rep


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x10, 35x6, 50x5, 75x5, 85x5,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 7 --> medium strain on last rep


Dumbbell Curls

warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3

controlled and strict
Rotation 1) 45lbs x 5 --> hard strain on last rep


-----------------------

Cooldown - Restorative - ISO stretches

High angle dumbell rows to ribcage - pulling with mid/low traps and delts - 35lbs x 15

Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 15

Low pulley external rotation - 10lbs x 15

static stretches for upper body/cuffs and some lower body

palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
 
not much sleep, but I feel ok. Upper body not too sore, achey hammies

weighed 97.3kg 214lbs straight out of bed in underwear
 
Thursday 28th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 3 - Lower Strength - Micro cycle 10

Didn't feel the greatest today, but workout was decent enough. Was bloated from the pre workout meal, hence the big weight jump.

Body weight at gym - 217.5lbs
Workout time - Just under 2 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
5) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 1-2mins on warm ups and 3 min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x8, 185x5, 225x5
in oly shoes - 255x3, 295x2, 315x2

Controlled down, driven up hard
Rotation 1) 345lbs x 3 (+10lbs) --> last rep medium strain
Rotation 2) 345lbs x 3 --> last rep medium strain
Explosive
Rotation 3) 255lbs 5x2 - 1 mins rest between each (+10lbs)

Squats felt so much better than last workout, springier and snappier. Nowhere near as much strain as last workout. 315x2 in the warmups was popped up quite a lot easier than the last few months so I knew I had to go up to 345 for the first workset. The 335x3, 345x3 I did last week was balls to the walls hard. 345lbs 2x3 this week was way snappier and there was definitely a small buffer there strength wise.

Form was pretty good too, I really focused on keeping up chest high and rigid and really holding/squeezing the bar tight.

255lbs for the explosive work felt good, went down faster than last workout. Last few sets did fell a little slower, so will stay here next time.
Anyway next week I'll go 345x3, 355x3 if I feel it's there, and then after that consolidate at 355lbs. 405x1 should be around the block soon after hopefully.
Definitely a more fun way to train compared to the gut busting sets of 4-5 in the last microcycle, but that probbaly formed a nice base leading into this microcycle.


Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

High Hang powerclean - bar x 5
Powerclean + 2 High Hang Power cleans + 2 SL RDL Deadlifts each side - 89lbs, 119lbs, 149lbs
Powerclean + high hang Powerclean - 160lbs x 2 sets
2 SL RDL Deadlift - 160lbs x 1 each side

Semi Explosive up, controlled down, slight pause at floor.
Left side first, no rest
Rotation 1) 160lbs x 3 each side (+5lbs)
Rotation 2) 160lbs x 3 each side
Rotation 3) 160lbs x 3 each side

---------

Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 3 plates, 6 plates

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
2sec hold at bottom on each rep - dumbbell on chest - 25lbs x 8, 45lbs x 7

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,
10sec hold + 5 reps with a hold at top, mid and bottom - 25lbs, 35lbs

Toe curls on lying leg curl machine - 1 Plate x 12
with a hold at top, mid and bottom - 2plates 2x6

Sideways situp on hyper bench - BW x 6 each side with a hold at top, mid and bottom

--

lower body, and lower back stretches
reach, roll and lift type stretch for lats and internal rotors
 
good job on the squats!
one question. since you are training more for sports. do you still fill your abdominal cavity with air when you do your squats? or do you just activate your T.V.A.? it just seems to me that if you are training for sports you wouldn't want to fill yuor stomach with air.
what do you think?
 
wakefib said:
good job on the squats!
one question. since you are training more for sports. do you still fill your abdominal cavity with air when you do your squats? or do you just activate your T.V.A.? it just seems to me that if you are training for sports you wouldn't want to fill yuor stomach with air.
what do you think?
Click to expand...


I take a medium level of air in and hold it, but I don't shove it down into my stomach. I don't really think about it too much, my body knows what to do.
Whatever it does naturally I guess. I have never used a belt since I started training so that probbaly helps.

One thing I don't do is take in a full lung of air, that just builds up too much pressure in my lower ab area and when I have to strain hard it's not the nicest feeling in the world in that area!


----------

Feel worked, but not drained. Achey feeling all over, glutes and spinal erectors moderately sore, especially my erectors.

weighed 97kg 213.4lbs straight out of bed in underwear
 
coolcolj said:
I take a medium level of air in and hold it, but I don't shove it down into my stomach. I don't really think about it too much, my body knows what to do.
Whatever it does naturally I guess. I have never used a belt since I started training so that probbaly helps.

One thing I don't do is take in a full lung of air, that just builds up too much pressure in my lower ab area and when I have to strain hard it's not the nicest feeling in the world in that area!


----------

Feel worked, but not drained. Achey feeling all over, glutes and spinal erectors moderately sore, especially my erectors.
weighed 97kg 213.4lbs straight out of bed in underwear
Click to expand...

yeah, i just think as an athlete, you would be teaching your body to do something you don't want it to do when bracing yourself.
i have tried to breath into my abdominal cavity and simply can't do it while squatting. it just goes straight to my chest.
 
Saturday 30th September - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 4 - Upper Strength - Microcycle 10

Kinda crappy workout, felt tired, mind wasn't really into, body ached. Too beat from my part time job. Nap I took before training didn't help much. Last time I train upper body on a Saturday

Also lost my stopwatch so rest periods weren't that exact, bah I have to buy a new one!

Body weight at gym - 217lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up and work set rotation


16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x4, 225x2

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 3 --> medium strain on last rep
Rotation 2) 255lbs x 3 --> gut busting strain on last rep, very slow
Rotation 3) 255lbs x 3 --> more powerful, medium strain on last rep
Rotation 4) 255lbs x 2

I really wasn't sure what to expect today, as my upper body was pretty sore and tired, was thinking I'd be weaker. So I was pretty surprised to match the triple of last session with 255 easier. Let the elbow drift out and didn't lower under tightly under control on the 2nd set and just barely made the last rep, it was so slow and almost got stuck 3/4 of the way up.
Next set I didn't think I'd make more than 2 reps, but I keep my elbows in, lowered under control and powered it up strongly, boom, it felt even easier!
4th set had that unstable feeling when I unracked, usually a sign to call it a day. Didn't feel good, so I stopped after the 2nd rep, even though I probably would have made a 3rd rep. But when I get that feeling, injury just feels to be around the corner, so better to live to fight another day me thinks.


Chest Supported T-Bar Rows - medium overhand grip

warm ups - explosive - BAR x12, +25lbs x 8, +45x5, +70x5, +90x5, +115x3, +125x1

Explosive
Rotation 1) Bar + 125lbs x 4
Rotation 2) Bar + 125lbs x 4 --> last rep slower
Rotation 3) Bar + 125lbs x 4 --> slower overall

tired upper back made it harder, but I blasted it up pretty good


-------------------------------------------------------
Rotating Sets between each exercise

Resting 1 min on warm ups and 2 mins between each exercise on work sets


Elbow on Knee single arm External Rotation - started from bottom

warm ups - 4kg x 8, 15lbs x 8

controlled - 1 min between sides
Rotation 1) 20lbs x 8


Dip Shrugs

warm ups - bench dip style x 12, regular 10sec Hold + 6 reps

controlled
Rotation 1) BW x 15

-----------------------

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
 
Feel pretty normal, no drained or worked feeling even after all the straining yesterday! Upper body isn't even all that sore, but my posterior chain and spinal erectors are though

weighed 96.9kg 213.18lbs straight out of bed in underwear
 
Late night, crap sleep. Lower back feels achey, upper body tight.

Picked a new locally made stopwatch today...it's heavier than the one I lost, so running with it might not be so good. But it's more ergonomic and has more functions for a dirt cheap price from a local sports store.
It's got a countdown timer, which will be used for rest periods, beeps once a second when it get down to the 10sec mark and then an alarm.
It even has a pace beeper which might come in handy for tempo runs :)

weighed 96.4kg 212lbs straight out of bed in underwear
 
Tuesday 3rd October - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Speed/Power - Microcycle 10

Workout at local rugby field down the road.

Workout was going well, until I tweaked my left lower hammie on the 2nd 60m sprint. It's not too serious, but still hurts, hopefully it will heal enough so I can train hard in my next lower body workout in the gym....!
Must be something with the way I run, because even in the early warmups there is always this dull ache in my lower hammies on both legs, but then goes away. Maybe I'm over striding?
My diet hasn't been so good lately, maybe I need more magnesium. Even earlier in the day when I was shopping, my hammies were aching/tightening up...

Now the good news is that I felt more powerful and reactive than I have in long time. Damn my lower legs feel spring loaded!!
It's starting to finally feel like I'm heading in the right direction. Damn the calf work has been working some magic.
Only thing now is my body weight, must get lighter. If my body can handle my weight as well as it does now, makes me giddy thinking of what would happen with 15-20lbs of fat off!

Body weight at gym - 214bs in shorts and t-shirt
Workout time - ?
Workout rating - 7/10

Warm up

warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

- 15mins worth up to this point

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.


Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets

Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps

warm ups - did a set of 2 altitude drops and 1 depth jump going higher time

Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 5 steps

Rotation 2) did vertical jumps but both were 2-3 inches slower

First 2 jumps back to my current best at the park, but felt more powerful.
Now all the drops and depth jumps today felt so damn easy, without any jolting feeling. LOL as easy as a walk in the park, literally! :)
I was just so relaxed and bouncing like I was dancing. Even the depth jumps off 5 steps (32+ inches) didn't feel scary, and were easier than the ones I did off 4 steps in the last microcycle, where there was a bit of a jolt. No jolts today! Maybe time to move Altitude Drops off 6 steps, which does look scary...

Strained hammie shut my body down on the 2nd set called it a day there


Speed Hops - 12 inch step - hand timed

warm ups - did a few on a 6inch step and a few on 12 inches

10 reps as fast as possible
Rotation 1) 6.98 secs NEW PR! -0.21 secs

Holy crap, broke 7secs easy as you like! Calves felt super stiff and spring loaded. No aches, shin pain or anything. Funny in the last workout I improved by 0.21 sec, and I did the same again this workout :)


Sprints - 3 point start - in spikes - Grass field - hand timed

Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2

Multiple runs per rotation - 3 mins rest between runs


Rotation 1)
a) 60m sprint - stuffed up timing
b) 60m sprint - 7.87 sec - 30m split 4.19 sec --> strain left hammie

Warm ups felt so powerful and effortless. Awesome hip extension and thrust off the first few steps, I'm finally getting the acceleration bit right. Knees are getting crazy high without even trying. Even when slowing down from the runs, legs were straight and stiff, and you could feel a big bounce off each step! First time I've gotten this feeling. Must be the stronger calves for sure. I even finally jog relaxed and ache free on the balls of my feet like a 150lb person, in the first series of warm up runs without hobbling like I used to :)

New stop watch has a useful split time function unlike my old one, so I was able to do a 30m split for the 60m sprint, but I f*cked up the first one somehow and that felt really good, top speed and form felt so much faster than before. Definitely slower on the 2nd run, and my left lower hammie flared up up at the 50m mark which obviously slows you down from the pain...I should have stopped then, but I tried to power to the finish....

I was hitting top speed just before that happened, really high on my toes and just coasting along then. Maybe a good idea to stay away from longer runs until I sort out my hammie issue, if it's a form thing.
 
coolcolj. whats your vertical looking like right now? and how you read the vertical jump bible. i just read it last night.
 
wakefib said:
coolcolj. whats your vertical looking like right now? and how you read the vertical jump bible. i just read it last night.
Click to expand...


a bit over 30 inches, I don't know exactly how much, but you'll guys will know when I get close to 40 inches :)

I talked with Kelly Baggett a lot over email a while back and he gave me a copy of the VJ Bible so yeah I have read it.


------------

Extremely late night, 4.5 hours sleep... lost track of time... but don't feel too bad. Grab some naps later in the day to make up.
Sore hammies, but my strained left lower hammie doesn't feel as bad as I thought. Should heal pretty quickly, no problems walking around or getting off chair etc

weighed 96.6kg 212.6lbs straight out of bed in underwear
 
coolcolj said:
a bit over 30 inches, I don't know exactly how much, but you'll guys will know when I get close to 40 inches :)

I talked with Kelly Baggett a lot over email a while back and he gave me a copy of the VJ Bible so yeah I have read it.


weighed 96.6kg 212.6lbs straight out of bed in underwear
Click to expand...

thats what my standing vert. is looking like right now (34-35). i read it the other night. he has some good stuff in it. i just thought there was alot of stuff from his articles you can read on his website. and from what i noticed he didn't put any olympic lifts in any of the programs.
 
you don't need oly lifts at all, not everyone can do them properly. Plus the long term injuries you can get from them if you aren't properly coached or built for em is not worth it if your just trying to improve your hops

---

I look like shit, damn tired. Gotta get some more naps in
Achey upper back, sore hammies. Strained left hammie seemed to have pretty much healed, it's no more sore than the right one, just general DOMs

weighed 96.2kg 211.64lbs straight out of bed in underwear
didn't eat for much of yesterday...wasn't hungry either...
 
Thursday 5th October - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 10

Pretty decent workout. The 2nd set of each exercise was a bitch, tiring and hard!

Body weight at gym - 215lbs
Workout time - 1.75+ hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x10


Rotating Sets between each exercise

Resting 1-2 min on warm ups and 3 mins between each exercise on work sets, 4 mins at end of each rotation


16inch grip standing Military Press - pushed behind the head at the top

Warm ups - with slight hold at top - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 (+1 rep ) --> hard strain on last rep
Rotation 2) 155lbs x 3 --> medium strain on last rep

will stay here until I can get 2 fullsets of 5

Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 2

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 215 + 10lbs x 4 --> medium strain on last rep
Rotation 2) BW 215 + 10lbs x 3 --> medium strain on last rep

Damn hard! Didn't quite push myself on these though.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x10, 35x6, 50x5, 75x5, 85x5,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 9 (+1 rep) --> medium strain on last rep
Rotation 1) 90lbs x 9 --> medium strain on last rep

time to increase the weight. Just as well my left hammies healed up quick, carrying and "box squatting" the dumbells off the bench would have been a bitch!


Dumbbell Curls

warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3

controlled and strict
Rotation 1) 45lbs x 6 (+1rep) --> hard strain on last rep
Rotation 1) 40lbs x 6

-----------------------

Cooldown - Restorative - ISO stretches

High angle dumbell rows to ribcage - pulling with mid/low traps and delts - 40lbs x 15

Subscap raises 5kg x 20 + 30 secs Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 5, 50lbs x 15

Low pulley external rotation - 10lbs x 5, 10lbs x 16

static stretches for upper body/cuffs and some lower body

palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
 
Last edited:
Bad sleep. a bit sore all over. Triceps and upper back the most. That's why I don't bother doing any direct tricep work, presses and dumbell bench hammer them more than enough

weighed 96.6kg 212.5lbs straight out of bed in underwear
 
is there a reason u warm up so much for all your lifts? it seems like u warm up to the point of pre-exhaustion...unless of course tahts the intention...it just seems like u dont leave enough in the tank for your real working sets
 
ChinkNasty said:
is there a reason u warm up so much for all your lifts? it seems like u warm up to the point of pre-exhaustion...unless of course tahts the intention...it just seems like u dont leave enough in the tank for your real working sets
Click to expand...


I need the warmup sets

if anything I get stronger with em, my body temp goes up, the groove of each exercise gets greased etc
It takes me quite a long time to fully fire up my CNS. "Under warming up" is more of a problem for me
I also treat the warmups as part of my workout, they are not useless, I don't just go through the motions even when the weight is light.

if I made big jumps, the wigiht will feel heavy and shakey to me, which will freak me out, so my body shuts down etc and I will waste energy lifting weights below what I am capable of

All the warmup sets are submaximal, so it's not even that tiring. Maybe for a begineer that would be a problem, but my work capacity is pretty good, I fatigue very slowly. You become more effecient after a while so your body doesn't use as many fibers when doing each exercise and fatigues slower/recovers faster after each set.
If you look at some of my past workouts where I went right to the limit of the first work set, I was still able to get the same number of reps for a few more sets afterwards. So if I can do that with a balls to wall weight, then a sub-maximal warmup set is nothing in comparison :)

That's why I train the way I do, it allows to build up both my peak performance/strength was well as my work capacity.
ie instead of being able to just improve from 100lbs x 3 to 200lbs x 3
I can improve from 100lbs x3 to 200lbs 6x3 with the same 1RM
 
Yes, chinknasty, esp if you are not really expierienced, the big jumps can fuck with your body. Usually on snatch/c&j I'd never jump by more than 10kg, as us beginners need to grease the groove so to say, to enforce movement patterns. Also, if you make a big jump, a lot of times it's almost as if your body got shocked by the weight and you are not prepared to stay strong underneath it.


coolcolj said:
I need the warmup sets

if anything I get stronger with em, my body temp goes up, the groove of each exercise gets greased etc
It takes me quite a long time to fully fire up my CNS. "Under warming up" is more of a problem for me
I also treat the warmups as part of my workout, they are not useless, I don't just go through the motions even when the weight is light.

if I made big jumps, the wigiht will feel heavy and shakey to me, which will freak me out, so my body shuts down etc and I will waste energy lifting weights below what I am capable of

All the warmup sets are submaximal, so it's not even that tiring. Maybe for a begineer that would be a problem, but my work capacity is pretty good, I fatigue very slowly. You become more effecient after a while so your body doesn't use as many fibers when doing each exercise and fatigues slower/recovers faster after each set.
If you look at some of my past workouts where I went right to the limit of the first work set, I was still able to get the same number of reps for a few more sets afterwards. So if I can do that with a balls to wall weight, then a sub-maximal warmup set is nothing in comparison :)

That's why I train the way I do, it allows to build up both my peak performance/strength was well as my work capacity.
ie instead of being able to just improve from 100lbs x 3 to 200lbs x 3
I can improve from 100lbs x3 to 200lbs 6x3 with the same 1RM
Click to expand...
 
Lone Trooper said:
What long-term olylifting injuries are you talking about?
Click to expand...


shoulders/cuffs, wrist, knee etc

not everyone will have the body/flexibility and technique/coordination to do them safely. The damage will accumulate over years. How will you feel when your in yours 30s and 40s?
That's how weighttraining affects you, over the long term...
 
Sunday 8th October - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Lower Strength - Micro cycle 10

Bodyweight down 3 lbs from the last time I did this workout. It was quite hard today, much harder than last workout, but I got what I wanted anyway. Probably because of the poor sleep, diet and lack of water this week

Anyway I'm changing things up for the next 4 week block


Body weight at gym - 214.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
5) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 1-2mins on warm ups and 3+ min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x8, 185x5, 225x5
in oly shoes - 255x3, 295x2, 325x2

Controlled down, driven up hard
Rotation 1) 345lbs x 3 --> hard
Rotation 2) 355lbs x 3 (+10lbs)--> last rep hard strain

Explosive
Rotation 3) 255lbs 5x2 - 1 mins rest between each

Got some new sneakers, which are pretty flat which made the warmup sets feel really different and a bit harder.
Worksets were damn hard, form not as good as last week too, lots of lower back on the first set, 2nd set better. But I made the weights I wanted. Might have been able to get 365x3 which would be a new all time PR for me and it means 405 is just about there for the taking.

Hammies were aching more today in that deep down tearing kind of way


Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

High Hang powerclean - bar x 5
Powerclean + 2 High Hang Power cleans + 2 SL RDL Deadlifts each side - 89lbs, 119lbs,
Powerclean + high hang Powerclean - 155lbs, 165lbs
2 SL RDL Deadlift - 165lbs x 1 each side

Semi Explosive up, controlled down, slight pause at floor.
Left side first, no rest
Rotation 1) 165lbs x 3 each side (+5lbs)
Rotation 2) 165lbs x 3 each side

felt pretty damn hard, only did 2 sets. But the warmup power cleans felt decent enough, 165lbs for a comfortable double with only a 2-3 inch dip from the very high hang went up well, so my powerclean must have gone up. I could only just do 175lbs a few months back like that.


---------

Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 3 plates, 8 Plates (+1P)

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
2sec hold at bottom on each rep - dumbbell on chest - 25lbs x 8, 50lbs x 6 (+5lbs),

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,
10sec hold + 5 reps with a hold at top, mid and bottom - 25lbs, 40lbs (+5lbs)

Toe curls on lying leg curl machine - 1 Plate x 12, 2P x 5
with a hold at top, mid and bottom - 3plates x 6 (+1P)

Sideways situp on hyper bench - BW x 3 normal, BW x 5 each side with a hold at top, mid and bottom

--

lower body, and lower back stretches
reach, roll and lift type stretch for lats and internal rotors
 
Good sleep, I need more like this! Don't feel drained. Not too sore. Moderate DOMs in my posterior chain and lower back. Some aches in my legs, calves and upper back.

weighed 96kg 211.2lbs straight out of bed in underwear
I'm cutting out the breakfast cereal in the mornings, might still keep it there after training, I'll see. I love mixing it with my complete blend choclate protein powder....

Might go for a 12min walk and do light active recovery work+ stretching
 
Nice sleep, 10 total hours! But I woke up in the middle of the night and the 2nd half wasn't so deep, and I look tired as a result, go figure...
Lower back and posterior chain still sore, lower quads really feeling it more now. Upper back a bit as well

2nd day without cereal and I already feel differnet, not so bloated or something. And I'm still eating a lot of carbs, so it's not because of that
Plus I'm not getting the runs like I used to do straight after eating cereal....!

I also bought some ZMA today. The real stuff from SNAC. Hope it helps deepen my sleep. And I need more zinc and magnesium. If it also boost my testosterone, even better :)

weighed 96.4kg 212lbs straight out of bed in underwear
 
Tuesday 10th October - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 - Upper Strength - Microcycle 10

Man I'm stronger all round, and even though I strained some heavy weights, I don't feel tired afterwards like I have been. The good deep sleep makes that much of a difference. Hopefully ZMA will give me more of that

Bodyweight at gym has been pretty consistent too, and down 3.5lbs the last time I did this workout. That's nice given the increase in strength, can't argue with that, especially for bench.

Body weight at gym - 213.5lbs
Workout time - 1.5 hours
Workout rating - 9/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up and work set rotation


16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 10, 135x10, 165x5, 195x4, 225x2

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 4 (+1 rep)--> hard strain on last rep
Rotation 2) 255lbs x 3 --> hard strain on last rep
Rotation 3) 255lbs x 3 --> gut busting strain on last rep, very slow

I think I'm getting stronger! :)
255lbs not feeling so heavy in my hands now. Felt a bit unstable when I lifted off on the 3rd set, and I almost got stuck 3/4 of the way so called it a day there - that unstable feeling is the signal to shut it down for me.
Stay here until I get a few sets of 4 going, then up to 265lbs into PR territory.
My 1RM has to be around 295lbs now. 275x4 by the end of year maybe.

I got a bit carried away in the warmups up to 135lbs cranking out 10 reps because it felt so much lighter than the last few weeks. I normally only do 95x8, 135x6 etc


Chest Supported T-Bar Rows - medium overhand grip

warm ups - Semi Explosive with 2 sec hold at top on last rep - BAR x12, +25lbs x 10, +45x8, +70x5, +90x5, +115x3, +135x2, +160x1 with no hold

Rotation 1) Bar + 170lbs x 4 NEW PR! +1.25 rep
Rotation 2) Bar + 160lbs x 4
Rotation 3) Bar + 160lbs x 3.75

I did 2 and one 3/4 rep last time and it was balls to wall, but more left in the tank this time. Still freaking hard though! Glutes and lower back flexing real hard. Not long to go till I start repping 4 plates, I've sure come a long way on these!


-------------------------------------------------------
Rotating Sets between each exercise

Resting 1 min on warm ups and 2 mins between each exercise on work sets


Elbow on Knee single arm External Rotation - started from bottom

warm ups - 4kg x 8, 15lbs x 8, 20x3

controlled - 1 min between sides
Rotation 1) 25lbs x 10 NEW PR! +2 reps

keeping pace with my closegrip bench

Dip Shrugs

warm ups - bench dip style x 12, regular 10sec Hold + 6 reps

controlled with a 2 sec hold at top
Rotation 1) BW x 20
Rotation 1) BW x 13

-----------------------

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body

reach, roll and lift x 5 each side and some stretches in that position
 
First night on ZMA and I can't say the sleep is any better. Took me a while to sleep, and kept dosing in and out of sleep...
Whole body is moderately sore, mostly in my upper body of course. No drained feeling though - kinda surprising.


weighed 96.4kg 212lbs straight out of bed in underwear
 
Sleep is no better, if anything it's worse. Not very deep at all. But I do feel different, can't say wether it's a good or bad feeling. And the morning leak sure smells funny..maybe I'm pissing all ZMA away...
Feeling better, but still somewhat sore, especially my cuffs which are very sore.
Now my waking pulse is the lowest it's been in months this morning..hmmmm

weighed 96.2kg 211.64lbs straight out of bed in underwear
 
Thursday 12th October - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 3 - Speed/Power - Microcycle 10

Workout at local rugby field down the road.

I didn't feel like training today. Not feeling the freshest, but I made it work anyway. Bodyweight is down a smidge too, but with the amount of water I drank during the workout, I probably ended way heavier at the end of the session :)
Shin splint issues don't seem to be a major problem anymore. Had no problems doing some stiff-legged sprints in bare feet at home before heading to the park.
The warmup runs felt even easier than last time, very soft and effortless.
When I get leaner/lighter it'll be even better.

Body weight at gym - 212.75lbs in shorts and t-shirt
Workout time - ?
Workout rating - 7/10

Warm up

warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

- 15mins worth up to this point

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.


Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets

Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps

warm ups - did a set of 2 altitude drops and 1 depth jump going higher time

Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 6 steps (about 40 inches) - sticking the landing + Depth jump off 5 steps. Vertical jumps same as my current highest

Rotation 2) same - 2nd vertical jump up higher - NEW PR! +1 inch

Rotation 3) 2 vertical jumps - half an inch lower. Did one altitude drop from 6 steps, felt scary, bounced forward, called it a day here

Went up to 6 steps on the altitude drops, pretty scary. No problems though sticking the landing. No knee issues, but my feet/ankles did jarr a bit. More so on the 2nd drop in each set. So my lower legs are still the weak link, especially seeing as there is a lot of horizontal momentum dropping from 6 steps up.
Finally my standing VJ goes up, wonder how much the 1+ lb lower bodyweight adds to that..?


Speed Hops - 12 inch step - hand timed

warm ups - did a few on a 6inch step and a few on 12 inches

10 reps as fast as possible
Rotation 1) 7.8+ secs

All over the place today, way slower, not feeling it. Stopped there.


Sprints - 3 point start - in spikes - Grass field - hand timed

Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2

Multiple runs per rotation - 3 mins rest between runs

Rotation 1)
a) 50m sprint - stuffed up timing
b) 50m sprint - 5.76 secs

Rotation 2)
a) 40m sprint - 4.87 secs
b) 30m sprint - 4.05 secs

The distance I ran today maybe slightly off. The reason for the different distances, was because, the lines are hard to see now that Rugby season is over. So I kept using the wrong lines for reference, and wondered why my times were so slow, until I figured out my error :)
I didn't feel fast today, but times were pretty quick. So that's not a bad thing.
Hamstrings were fine today as well. Shins ok, but there was some ache slowing down the faster warmup runs, no issues on the main runs though.
Didn't feel tired at all from the runs.
 
:eek2:
coolcolj said:
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
controlled, no bounce, driven up hard
Rotation 1) 255lbs x 4 (+1 rep)--> hard strain on last rep
*snip*

I think I'm getting stronger! :)
255lbs not feeling so heavy in my hands now. Felt a bit unstable when I lifted off on the 3rd set, and I almost got stuck 3/4 of the way so called it a day there - that unstable feeling is the signal to shut it down for me.
Stay here until I get a few sets of 4 going, then up to 265lbs into PR territory.
My 1RM has to be around 295lbs now. 275x4 by the end of year maybe.
Click to expand...

Beautiful, Colin! Glad your training's going well man. How's that goddess-lookin' g/f of yours?

Oh, and:

Chest Supported T-Bar Rows - medium overhand grip

warm ups - Semi Explosive with 2 sec hold at top on last rep - BAR x12, +25lbs x 10, +45x8, +70x5, +90x5, +115x3, +135x2, +160x1 with no hold

Rotation 1) Bar + 170lbs x 4 NEW PR! +1.25 rep
Rotation 2) Bar + 160lbs x 4
Rotation 3) Bar + 160lbs x 3.75

I did 2 and one 3/4 rep last time and it was balls to wall, but more left in the tank this time. Still freaking hard though! Glutes and lower back flexing real hard. Not long to go till I start repping 4 plates, I've sure come a long way on these!
Click to expand...

I'll say. I remember when you were doing about 50% of that weight. Good show! :)
 
thanks - I dunno about goddess looking, cute for sure :)
she's going great and she feels nice too :p


----

Sleep is still meh. Cuffs still sore. Don't feel too bad. Sore lower back/spinal erectors, slight ache in hams, but that's about it

weighed 96.2kg 211.64lbs straight out of bed in underwear
I do seem to be looking leaner...who knows..I'm eating a lot more than before as well, well I'm not counting calories anymore, just eating my fill and my bodyweight isn't rising. that's a good sign.

LOL just realised yesterday was Friday the 13th
 
sleep not the best, but it was so damn hot, so that doesn't help.
Really bad hay fever attack too. Feeling looser now.

weighed 96.2kg 211.64lbs straight out of bed in underwear
 
really late night, but I feel pretty good. Body is nice and loose. ZMA must be doing something, becuase I don't feel nearly that good when I go to sleep that late and with such a low amount of sleep.

Didn't train my upper body today due to a time mismanagement. No worries more rest is always good.

weighed 96.1kg 211.42lbs straight out of bed in underwear
 
really late night, again.....feel ok though.
Achey/tight feeling though

diet was really bad yesterday, lots of hours between meals..

anyway hitting the gym today for some lower body work
 
Monday 16th October - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 1 - Lower Strength - Micro cycle 10

Starting a new Block today. Pretty good workout apart from the fact it seems my squats has dropped back down again. I guess that semi-starvation yesterday is the cause....

Body weight at gym - 214.5lbs
Workout time - 2 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) reverse hypers - BWx9
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 2mins on warm ups and 3+ min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x8, 185x5, 225x5
in oly shoes - 255x3, 295x3, 325x2

Controlled down, driven up hard
Rotation 1) 355lbs x 2 --> very hard

Hold at middle on the way down, pause at bottom, driven up hard
Rotation 2) 295lbs x 3 --> last rep hard strain
Rotation 3) 295lbs x 3
Rotation 4) 295lbs x 2 --> failed on the 3rd rep at the bottom

My squat has gone kaput as I mentioned earlier, no way I could have done 355 2x3 today. Anyway changing things over, with ISO paused reps. 295lbs felt good. I like these, hard, but cool. I couldn't even get out of the bottom on the last set's third rep. Will stay here till I can get 5-6 sets to build up some work capacity, then I'd like to hit at least 335lbs for at least 3 sets like this eventually, 355 would be even better though

video of the 2nd set
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_ISOPaused_295x3_16Oct06.mpg


CleanPull + Eccentric RDL Combo - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

Powerclean + 2 High Hang Power cleans - 89lbs x 2 sets, 119lbs,
Powerclean + high hang Powerclean - 155lbs
Powerclean x 2 - with a 15 sec reset between each rep - 175lbs, 195lbs, 215lbs

Lowered under control RDL style, 15 sec reset between each rep
Rotation 2) 243lbs x 2
Rotation 3) 243lbs x 2
Rotation 4) 243lbs x 2

Power cleans felt heavy in my hands and shoulders, been a while since I used such weights, but the power and snap was there, and form was good too. 215x2, I haven't doubled that much weight in a long time, had to dip lower for the 2nd rep though. I figure when I get back into groove I should be able to 20lbs more for a double.
Funny the cleanpulls with 243lbs felt good, the groove and technique is still there go figure.


---------

Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 3 plates, 8 Plates

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
2sec hold at bottom on each rep - dumbbell on chest - 25lbs x 8, 50lbs x 8 (+2 reps),

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,
10sec hold + 5 reps with a hold at top, mid and bottom - 25lbs, 45lbs (+5lbs)

Toe curls on lying leg curl machine - 1 Plate x 12, 2P x 5
with a hold at top, mid and bottom - 3plates x 7 (+1 rep)

Sideways situp on hyper bench - BW x 3 normal, BW x 6 (+1 rep) each side with a hold at top, mid and bottom

--
lower body, and lower back stretches
 
better sleep. ZMA is definitely making a difference to how I feel. Must be the extra testosterone, hope it improves my strength and power :)
Overall mild achey feeling, I did have a slight dry/warm feeling on lips when I woke up, usually get that when I cane my CNS hard, but it was much milder than usual and went within the hour. So I don't feel drained at all.

Achey upper back, posterior chain and legs. Pretty sore spinal erectors, and hammies.

weighed 95.9kg 211lbs straight out of bed in underwear

Thats what I weighed this morning, not much differnet to any other day, but a few hours later, I'm lighter after unloading at the toilet, damn I must had big bowel full :)
 
Still pretty sore, in my groin and hammie area. Upper traps as well.
Breaking out with some severe rash on my legs... ZMA..? Very strange as I haven't had something like ever... damn itchy as hell!
 
Wednesday 18th October - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 10

Should have done this workout on Sunday, but a few days late never hurt anyone. Stronger anyway.
2nd rotation was a bitch again, very tiring today. Didn't bother stretching afterwards as a result. Do it tommorrow

Been doing a lot of thoracic extension stretches, and reaching an arm over head and try touch the middle of my back type stretches the last couple of days. Really felt a big difference today, especially on military presses, very easy to hold the bar behind my head etc. If anyone has shoulder impingement issues, these are the ones to do.

Body weight at gym - 215lbs
Workout time - 1.75+ hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x12


Rotating Sets between each exercise

Resting 1-2 min on warm ups and 3 mins between each exercise on work sets, 4 mins at end of each rotation


16inch grip standing Military Press - pushed behind the head at the top

Warm ups - with slight hold at top - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 --> medium strain on last rep
Rotation 2) 155lbs x 4 (+1 rep) --> gut busting strain on last rep

first set much easier than last session. 2nd set was a bitch with the pump in my forearms and arms!!

Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 80kg x2, Pullup x 2

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 215.5 + 10lbs x 4 + 1 partial rep, 2-3inches short
Rotation 2) BW 215.5 + 10lbs x 4 (+1 rep) --> hard strain on last rep

making some progress, but it's so damn hard! I must be getting stronger in the movement/muscles though, as the pulldowns in the warmups feel so easy now.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x5 --> 30lbs x7, 50x5, 70x5, 90x3,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 95lbs x 6 (+5lbs -3 reps) --> medium strain on last rep
Rotation 1) 95lbs x 6 --> hard strain on last rep

Up 5lbs and into the man weights :)
felt good, but damn my hands are having trouble holding onto the dumbells when carrying em and setting em up. 100lbs will be a bitch. I know I had problems holding onto 105s when I last did dumbell rows with that weight.
Might have to add a hold at the middle on the way down to make em even harder so I can lessen the load.. :)


Dumbbell Curls

warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3

controlled and strict
Rotation 1) 45lbs x 6 --> hard strain on last rep
Rotation 1) 40lbs x 6 --> hard strain on last rep

quite hard, I don't think I'll make much progress here, as the pullups and dumbell bench trash my biceps like nothing. But I need to do em to keep elbow problems away.

-----------------------

Cooldown - Restorative - ISO stretches

Subscap raises 5kg x 15 + 1 min Pec/Subscap stretched ISO hold

single arm Face Pulls - 40lbs x 6, 50lbs x 16

Low pulley external rotation - 10lbs x 6
 
squat vid I posted above, was deleted for some reason, I re-upped it. Should work now

------

Crap sleep, not my fault though, some noisey people's...
Don't feel too bad otherwise.
I did manage to stretch a little later yesterday, but will will do some more today. Upper body is a bit sore and stiff off course, but not too bad.

rash is still quite bad :(

weighed 96.7kg 212.7lbs straight out of bed in underwear

12min walk, easy active recovery work and stretching planned
 
Jeez good job on those paused squats, strong like a bull.

A really cool story that you may or may not have heard. I train near the UTM campus in Toronto, where recently Dursun Sevinc (85kg Silver Medalist.. dunno year) is training some athletes in Toronto. This is the same guy that is in one of the Ironmind tapes that did a 280kg front squat days before competiton!

Anyway the story goes, Buck Ramsay, one of the best 85s in Canada, is getting ready to do a heavy backsquat at the end of his workout - 220kg @ probably 86-88kg. He makes his attempt and gets pinned in a goodmorning like position, and lost the arch in his back. Dursun comes over, seeing this from the sidelines, and informs Buck that the reason why he couldn't spring out of the hole was because his back wasn't tight and straight. So, WITHOUT a wamup, in tennis shoes and a pair of jeans, Dursun gets under the bar, takes the 220kg to parallel, stops and says "see, back tight", takes it into the hole, "see, back tight", and racks the bar again.
 
I was interrupted by the dog barking last night, but I went back to sleep quicly - so deep. I wanted to sleep in, but had to get up early, alarm woke me up :(
Had 2 dreams as well, pretty weird ones at that, the 2nd one I could actually control it.... I've had more dreams this week than the last 12 months put together! This ZMA sure does work. Much deeper sleep. If only I could sleep in, which I will be able to do tommorrow and the next 3 days

felt strong today.
Rash on my legs is still pretty bad. Hard to pinpoint what is causing it, becuase I'm taking a few different things, and made diet changes the last week when it flared up

weighed 96.6kg 212.5lbs straight out of bed in underwear
 
Sleep was really fractured - when I was able to sleep it was good, but with hoons ripping out burnouts, and drunken f*cks yelling as they walk down the street, made it hard to sleep... must have been a dance party nearby...cause I could hear some distant doof doof all night...

Waking pulse is back down below 60 though, nice. Feeling semi loose.

weighed 95.5kg 210lbs straight out of bed in underwear

woah down 2lbs from my morning average!
I usually eat quite a lot at dinner so combined with the fact I have to get up early most of the time, my bodyweight has been artifically high.
Today I was able to sleep in much later. So the drop in weight is probbaly a real bodyweight drop since I changed my diet by dropping out cereal+oat milk (still have it there after training though).
I have noticed my face looked leaner, but I wasn't sure, since my scale wasn't backing me here, well it finally does :)
I'm eating normally, with lots of carbs, and averaging at least 2000 calories, well over what I was taking in when I was dieting properly. So it can't be water weight, and my muscle seems to be all there, as my strength is rising.
ZMA has got be helping too, stopping my testosterone from dropping or restoring to where it should be :)
Better nutrient partitioning, plus deeper sleep is supposed to help the body process carbs better too...

haven't been drinking as much water these days. So I should get back on it, the ice cold water thing, which will help the fatloss even more
 
Sunday 22nd October - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 1 - BBALL - Micro cycle 10

Went to my usual outdoor BBall court hangout. Cold, I don't jump as well when it's cold..

Bodyweight in shorts and t shirt - 211lbs
Workout time - 1 hour
Workout rating - 7/10

1 month since I last BBall'ed.
Not that fresh today, hammies ached when I dip to jump. But I am down 3lbs from last time without even dieting!

standing Vertical Jump was up an inch and my one step VJ is back up 2 inches to my current best, but the difference is that I'm 7kg 15+lbs heavier!
I'm working my weight back down there and then some, while keep boosting my strength up. My hops have no choice but to go up, and hopefully by a lot :)
Running jump still needs much more work. More practise. I seem to be scared when doing it which messes up my timing. I don't know why though, I can do depth jumps off 30+ inches fine

Fitness has gone downhill. Need to get back into tempo sprints...

Some guy wanted to play me one on one, but I declined. He called me "big man" - funny hearing myself called that :D
Hopefully when I get lean I'll be more athletic than "big"
 
wakefib said:
good work on the vert man. how has this affected your jump from a running start two foot take off?
Click to expand...

well I've never been particularly good at running jumps, I get higher but not by much :)
Like I said, it needs work technique wise. More practise.
It does go up as my standing and one step jump goes up anyway


-------------


7.5 hours of deep sleep, and another 3 hours of lighter sleep. Not bad.
I went to bed soon after eating when I came back home from BBall - real early
I don't even feel drained at all like I normally do after lots of jumping at BBall. Upper body and spinal erectors mdoerately sore, but my legs aren't trashed. All due to the calf work I'm sure. My lower legs just weren't strong enough to take the forces before.

weighed 94.9kg 208.8lbs straight out of bed in underwear
long sleep = low waking bodyweight

might go for a 12min walk and some active recovery work, plus easy stretching etc
 
coolcolj said:
well I've never been particularly good at running jumps, I get higher but not by much :)
Like I said, it needs work technique wise. More practise.
It does go up as my standing and one step jump goes up anyway


-------------


7.5 hours of deep sleep, and another 3 hours of lighter sleep. Not bad.
I went to bed soon after eating when I came back home from BBall - real early
I don't even feel drained at all like I normally do after lots of jumping at BBall. Upper body and spinal erectors mdoerately sore, but my legs aren't trashed. All due to the calf work I'm sure. My lower legs just weren't strong enough to take the forces before.

weighed 94.9kg 208.8lbs straight out of bed in underwear
long sleep = low waking bodyweight

might go for a 12min walk and some active recovery work, plus easy stretching etc
Click to expand...

I hate to interrupt your journal, but you can tell me where you got those pics of the girl in your avatar? She is hot!
 
Yeah that's my girlfriend :p

----

I haven't bothered logging the last 2 days because I only got 4-5 hours sleep each night..achey upper body as well.
Skipped my upper body strength workout as a result. I figure I need the extra rest anyway.

Better sleep last night about 7 hours, but freaking dog woke me up in the middle of the night!

bodyweight did drop down a bit too, but now it's backup to 96kg 211lbs

anyway will do my lower body strength workout today.
 
Thursday 26th October - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 2 - Lower Strength - Micro cycle 10

I washed my car just before heading to gym and man that really tired me out. Felt so dead and lethargic, but somehow by the moneys sets I was cranking it, go figure! Maybe its a fake tired - just the slow twitch fibers were fatigued :)

Body weight at gym - 214lbs
Workout time - 2 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 2mins on warm ups and 3+ min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x6, 185x5, 225x5
in oly shoes - 265x3, 295x3, 325x2

Hold at middle on the way down, pause at bottom, driven up hard
Rotation 1) 295lbs x 3 --> last rep hard strain
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3 (+1 rep)
Rotation 4) 295lbs x 3 + extra full set
Rotation 5) 295lbs x 2 --> failed on the 3rd rep at the bottom

still feels somewhat hard, but work capacity is up. Felt pretty strong at the middle hold, no problems.
I could tell I was gonna fail on the last set, body tried to GM the 2nd rep, and it was hard to hold at the middle on the 3rd rep..... I just about reached isometric failure too. Big pump in the spinal erectors all the way up the back on the last 2 sets!
Stay here one more session I guess till I can crank out 5 full sets, and then up the weight


CleanPull + Eccentric RDL Combo - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

Powerclean + 2 High Hang Power cleans - 89lbs, 129lbs,
Powerclean + high hang Powerclean - 159lbs
Powerclean x 2 - with a 15 sec reset between each rep - 179lbs, 199lbs, 219lbs --> New PR!

Lowered under control RDL style, 15 sec reset between each rep
Rotation 1) 249lbs x 2
Rotation 2) 249lbs x 2
Rotation 3) 249lbs x 2

Woot I finally doubled a power clean over my body weight! :)
Surprising on a day I felt so tired, and the lighter warmup sets didn't feel all that easy. Form was good, didn't feel as hard as I expected, pretty snappy, and both reps with caught at the same height - just a 1/4 to 1/8 type squat with feet at the same position as off the floor

Clean pulls also surprised me, first set was kinda rusty, and the first 6 inches off the floor was hard, difficult to keep my back position, but once I got the bar to mid thigh I popped it up to 2-3 inches off my sternum easily without muscling it. I can't get it any higher as the arms get in the way, and traps max out their ROM etc
Every rep felt crisp and were all popped to the same height, even the lowering felt much easier than before. Pretty amazing considering I'm also alternating sets of gut busting paused squats with these!
Hmm, maybe I can double 250lbs on powercleans for at least 3 sets? It looks like I can get it high enough...but technically I'm not strong enough to be doing that.....hmmmmm

---------

Rotating Sets between each exercise

minimal rest between each exercise


Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)

Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,

Toe curls on lying leg curl machine - 1 Plate x 12

obliques trashed, skipped the sideways situp. Just one light set of each this session. A down week and just get some blood in there

--
lower body, and lower back stretches.
Reach, roll and lift type stretch for upper body + 5 lifts x 2 sets
 
ChinkNasty said:
always been impressed with your training philosohpy and layout...good work brother, nice job on PR
Click to expand...


thanks, but I still need to get my squat to 405 and over :)

----------

another night of crap sleep, damn dog! I do feel fatigued, but not the beat down drained type feeling though.
Whole posterior chain is pretty sore, glutes and spinal erectors especially. Upper back/traps sore too.

weighed 95.7kg 210.54lbs straight out of bed in underwear
average bodyweight is coming down, and without dieting
 
Ok sleep, just not enough of it, late to bed, early to rise etc
Woke up with a sore throat, tonsils inflamed..but I didn't notice after an hour or so. I think due to the food I've been eating the last few days, and not an overtraining issue, lots of pepper etc
Lower body still fairly sore, but is feeling strong

brothers wedding today..

weighed 96.5kg 212.3lbs straight out of bed in underwear
lots of carbs yesterday
 
Not much choice in sleep due to my brother's wedding. Waking pulse is back down 59 though.
Throat is really sore now, a bit worse than yesterday, and it's still there after a few hours, everytime I swallow it hurts! All that wedding food and drinks don't help... anyway it's not often your brother gets married, plus the bridesmaid was hot ..very pretty, fairly tall and sleek :D

Legs and hips feel so damn strong, especially in that position where I do the hold coming down in the squat, ie getting off a chair/toilet feels explosive as hell :)
Off to the gym today to get my upper body strength workout back into gear.

weighed 96.4kg 212lbs straight out of bed in underwear
weight didn't go up, surprised here, because I ate a lot of bad foods and drinks...
 
Sunday 29th October - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 3 - Upper Strength - Microcycle 10

Good workout. No issues, everything felt solid

Body weight at gym - 215lbs
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up and work set rotation


16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 10, 135x10, 165x5, 195x4, 225x3

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 4 --> gut busting strain on last rep
Rotation 2) 255lbs x 3
Rotation 3) 255lbs x 3
Rotation 3) 255lbs x 2

1-2% weaker, but given the situation last week, not too bad. And I did triple 225 in the warmup instead of doubling it like last time.
Was able to get quite few sets despite all the hard straining, especially on the first set, just about stalled 3/4 of the way up, but somehow locked it out, damn long strain!
I seemed to relax and abruptly spring the weight up powerfully at the bottom an inch above the reversal point when the reps got hard, kinda plyo like, without actually bouncing it on the chest, which probably me allowed me to get it done
Felt solid, no hint of impingement or pain issues at all, even when doing this.


Chest Supported T-Bar Rows - medium overhand grip

warm ups - Explosive - BAR x10, +25lbs x 5, +45x5, +70x4, +90x3, +115x3, +135x2

Explosive
Rotation 1) Bar + 135lbs x 4 --> last rep slower
Rotation 2) Bar + 135lbs x 4
Rotation 3) Bar + 135lbs x 4

up the explosive sets 10lbs. Powerful, able to rattle the plates loudly on each rep, except on the 4th which was a bit slower, with a lesser rattle. No clang on the 3rd set's last rep, called it a day there.


-------------------------------------------------------
Rotating Sets between each exercise

Resting 1 min on warm ups and 2 mins between each exercise on work sets


Elbow on Knee single arm External Rotation - started from bottom

warm ups - 4kg x 8, 8kg x 5,

controlled - 1.5 min between sides
Rotation 1) 8kg x12 --> last rep hard strain


Dip Shrugs

warm ups - bench dip style x 12, regular 10sec Hold + 5 reps

controlled with a 2 sec hold at top
Rotation 1) BW x 19

-----------------------

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body

shoulder dislocates

reach, roll and lift x 5 x 2 sets each side
 
Throat is pretty darn sore, even more sore than yesterday! Rash is just about gone though.
Upper body pretty sore, and hips as well.

weighed 95.7kg 210.54lbs straight out of bed in underwear
 
Throat still really sore. Upper body still really sore, and hips a bit achey.
Not feeling that fresh, but there is a bit of spring to my step now.

weighed 95.1kg 209.22lbs straight out of bed in underwear
 
Tuesday 31st October - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 2 - Speed/Power - Microcycle 10

Workout at local rugby field down the road.

Good workout, but I didn't feel all that fresh. Feet and ankles aching a bit.
Bodyweight down slightly from the last time I did this workout, but I went through a 2 litre bottle of water, that probably added quite a bit of weight to me by the end of the workout, and I wasn't sweating much

Switched over to doing jump variations, need to get my form into shape.
And added some energy work/intervals to get fitness/work capacity up and help mobilise some fat

Body weight at gym - 211.42lbs in shorts and t-shirt
Workout time - 1.75 hours
Workout rating - 8/10

Warm up

warm up - 15 sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes.

dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.

- 15mins worth up to this point

Slow Jog - 50m x 5 - 1 mins rest, getting faster each run

Run complex increasing in speed each run to 50% speed - 1.5 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.


Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets

Jumps on Concrete/Tarmac floor

warm ups - did a set of 2 altitude drops and 1 depth jump going higher time, up to 4 steps. Also a few speed hops on/off a 6inch step

Rotation 1) 2 x standing Vertical Jump + 3 x three step VJ

Rotation 2) same - standing VJ much higher, and 3 step VJ very explosive

Rotation 3) same - a little lower, not feeling quite as good

Rotation 4) Standing VJ, 2 x running one legged jump, 2 x three step VJ

Rotation 5) Standing VJ, 2 x running one legged jump, three step VJ, Standing VJ, three step VJ

Rotation 6) Standing VJ, 2 x running one legged jump, 2 x three step VJ

2nd set of VJ went up like a rocket, felt insane, and possibly a half an inch higher than my best here. Hard to tell though. The 3 step VJ felt real good too on this set, but I wasn't able to get the same feeling again.
Called it a day after the 6th set, achey and tired. I resisted the temptation to try one more set like I normally do, gotta stay disciplined.

form for all the other jumps needs some work, they were a bit lower than my standing jump. But then again I find it hard to jump against the pole! Next time I'll probably go to another park further away to train. It has a nicer rugby field with an outdoor BBall court right next to it. So I can jump properly, BBall and sprint all in the same workout. Funny I never thought of using it before...


Sprints - 3 point start - in spikes - Grass field - hand timed

Warm ups - 1 min rest between each rep
2x2 40m runs up to 70% speed
a single 40m acceleration run to 90% speed, between each set of warmup depth jumps

Rotation 1) 4.2 secs
Rotation 2) 4.4 secs
Rotation 3) 4.4 secs --> in sneakers and from casual standing start
Rotation 4) 40m run at 50% speed in sneakers
Rotation 5) 40m run at 50% speed in sneakers
Rotation 6) 40m run at 50% speed in sneakers

Distance is probably around 30m, hard to tell now without the field markings.
felt slow on the main runs, but the warmup acceleration runs felt solid.
Did the slower runs just to stay in the groove for the energy work to come, plus my feet were hurting by now and it was hard to run at full speed effort wise.

----------------------------------------

Energy Work - Intervals - in Sneakers

1) 50m sprint at 60% speed
walk back to start - 30 secs rest

2) 50m zig-zag run at 50% speed
walk back to start - 30 secs rest

repeat x 5 - except substituted last 50m sprint with sideways and backwards run complex

woah my spinal erectors, obliques and VMO were trashed after these, mostly from the zig-zag runs! One tired boy after this, had to set down to remove pump from lower back
 
Having people stay over in the hosue means interrupted sleep, but at least they will be gone today...
Don't feel too bad though, no drained feeling, and not that sore as I expected. Just an overall achey feeling in my upper body (still sore from the upper body workout a few days ago) and posterior chain.
Maybe sometime soon I can start to run and do energy work more frequently...

weighed 95.3kg 209.66lbs straight out of bed in underwear
looking leaner, more athletic
 
Late night. I'll take a nap before training to freshen up.
Throat still sore, but it feels to be getting better. A little achey all over

weighed 95.8kg 210.76lbs straight out of bed in underwear
 
Thursday 2nd November - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 3 - Upper 2 Prehab_Rehab - Microcycle 10

Nap before this workout helped. Felt semi-strong, and made progress all round, so I can't complain. Damn tiring though and I had hunger pains...
Every week I feel like I'm gonna lose strength, but I never do.

Body weight at gym - 214.5lbs
Workout time - 1.75+ hours
Workout rating - 8/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x12


Rotating Sets between each exercise

Resting 1-2 min on warm ups and 3 mins between each exercise on work sets, 4 mins at end of each rotation


16inch grip standing Military Press - pushed behind the head at the top

Warm ups - with slight hold at top - Bar x 8, 95 x5, 115 x4, 135x3

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 --> medium strain on last rep
Rotation 2) 155lbs x 4 --> hard strain on last rep

Easier all round so I am stronger even if I didn't go for the 5th rep on the 2nd set, but I'll have it within the next the next workout or two, as the first set is quite a bit easier now. Then up to 165lbs. Must be getting real close to a bodyweight press for a double, I can probbaly do 9 reps with 155lbs now. When I last did 155x7 I could double 195lbs.


Shoulder width Pull ups

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 70kg x4, Pullup x 1

controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 214.5 + 10lbs x 5 (+1 rep)
Rotation 2) BW 214.5 + 10lbs x 4

Much easier than last time, but still hard strains on both sets.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 30lbs x8, 65x5, 80x5, 90x3,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 95lbs x 7 (+1 rep) --> medium strain on last rep
Rotation 1) 95lbs x 7 --> hard strain on last rep

Up one rep, felt damn good. Once I get 8 reps for both sets I'll go up to 100lb dumbells, definitely a milestone for me! Grip strength must be up as I could carry the 95s and setup with them a lot easier than last time.
120s are the heaviest at my gym. Don't think I've seen anyone use over 100s without a spot and do em nice and controlled with a closegrip like me either....


Dumbbell Curls

warm ups - 15lbs x 6, 30x5, 35x4, 40x3

controlled and strict
Rotation 1) 45lbs x 6 --> hard strain on last rep
Rotation 1) 40lbs x 6 --> hard strain on last rep

-----------------------

Cooldown - Restorative - ISO stretches

Subscap raises 5kg x 15 (paused) + 35 sec Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 6, 50lbs x 17 with hold on each rep

stretches etc
 
Sleep and diet hasn't been the greatest the last 3 days. Especially diet, as each day I had like a 7 hour gap between my 2nd and 3rd meals....

Makes me a bit worried for tody's lower body strength workout
 
Sunday 5th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 1 - Lower Strength - Micro cycle 10

Kinda crappy workout - felt *****ty. Strength was ok, but no power.
Definitely a fatigue workout, tiring.
Bodyweight was down a bit so that's good.

Body weight at gym - 213lbs
Workout time - 2.5 hours
Workout rating - 7/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks

Rotating Sets between each exercise

Resting 2mins on warm ups and 3+ min on work sets


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - semi explosive in sneakers - BWx8, Bar x 8, 95x8, 135x6, 185x5, 225x5
in oly shoes - 265x3, 295x2, 325x2

Hold at middle on the way down, pause at bottom, driven up hard
Rotation 1) 295lbs x 3
Rotation 2) 295lbs x 3
Rotation 3) 295lbs x 3
Rotation 4) 295lbs x 3
rested 5mins
Rotation 5) 295lbs x 3 (+1 rep) --> one extra full set, slight GM on last rep

Honestly I don't know how I got 5 full sets, up one from last time. I felt queezy and not too strong, but I did it! Damn hard work though. GM'ed the last rep a bit, but seeing as I couldn't even get off the bottom on the last rep last session, it's all good
Anyway time to go up in weight next time. Need to drop the volume a lot so, probably go up to 315lbs. Hopefully I can triple it per set as well.
I was holding my breath for each rep today, which made things hard. I can't remember if I did the same in the previous weeks.

CleanPull + Eccentric RDL Combo - HookGrip - in Oly Shoes - no belt

did these in between the warm up sets on squats

Powerclean + 2 High Hang Power cleans - 89lbs, 111lbs, 131lbs, 155lbs
Powerclean x 2 - with a 20-30 sec reset between each rep - 185lbs, 205lbs, 225lbs --> New PR!

Lowered under control RDL style, 15 sec reset between each rep
Rotation 1) 255lbs x 2 (+5lbs)
Rotation 2) 255lbs x 2
Rotation 3) 255lbs x 2

Hard work. Warm up powercleans felt hard and the cleanpulls even harder. I wasn't able to pop the cleanpulls as high as last time.
225x2 PR on powercleans was nice, but harder than it should have been. I think if I had felt like last week, 235x2 would have gone down and much easier/higher than 225x2 today. Which would have been nice as 235 was my 1RM a few months ago. Form wasn't so crash hot either, arm whip was a tad slow. But I feel stronger in the catch position due to those mid squat holds.

Video of the 225x2 Powerclean PR - form better on the 2nd rep. Felt heavy. Lots of arm bend and too springy on the catch, at least the jump makes it kinda like a reactive squat I guess.
Right click on light and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerCleanPR_225x2_5Nov06.mpg

---------

Rotating Sets between each exercise

minimal rest between each exercise

Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 4 plates, 8 Plates
8P feeling much easier, time to go up in weight

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
2sec hold at bottom on each rep - dumbbell on chest - 25lbs x 8, 50lbs x 8

Single Leg Standing leg Curl - hold at top, mid and bottom - 3 plates x 5, 5 plates x 5, 6 plates x 5

seeing how well these holds work so well for my calves, much stronger and a bit bigger, why not try it on the hammies. If it works, then that's gotta help a lot of things like my squat etc

Toe curls on lying leg curl machine - 1 Plate x 12, 2P x 5
with a hold at top, mid and bottom - 3plates x 5


--
lower body, and lower back stretches
 
Good job on the powercleans, pulled very high. You don't finish with your legs and your arms are bent at mid thigh, msising at least a 2-3 inches of extension on the top end. This translates to another 10kgs or so!
 
super_rice said:
Good job on the powercleans, pulled very high. You don't finish with your legs and your arms are bent at mid thigh, msising at least a 2-3 inches of extension on the top end. This translates to another 10kgs or so!
Click to expand...

yeah that's my bad habits, been like that for a long time!
When the weights get heavy, the habits return


---------

Sleep not that good, the volume is there, but not the quality.
Hmm, very interesting, I'm not as sore as I expected, zero drained feeling after all the stuff I did yesterday!
Achey posterior chain, calves, quads and upper back

weighed 95.2kg 209.44lbs straight out of bed in underwear
slowly trimming up
 
don't get me wrong... my PC is horrendous too :D maybe in a couple of months we'll have a little power clean competition? how's about in february?

my best power clean right now is 100kgs as well..



coolcolj said:
yeah that's my bad habits, been like that for a long time!
When the weights get heavy, the habits return
Click to expand...
 
super_rice said:
don't get me wrong... my PC is horrendous too :D maybe in a couple of months we'll have a little power clean competition? how's about in february?

my best power clean right now is 100kgs as well..
Click to expand...


I'll see how things go.... I do want to powerclean 315lbs one day :chomp:

matter of more leg strength for me, but it's so slow!

----

Got woken up early by my boss at my part time job, he wanted me to fill in for someone that didn't show. I said no, still it stuffed up the rest of my day..grrr

quads, posterior chain and groin still achey. Legs getting bigger too it looks like.

weighed 94.7kg 208.34lbs straight out of bed in underwear
it's getting lower
 
Tuesday 7th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 2 - Upper Strength - Microcycle 10

Funny workout. I felt decent, but not that strong, yet I didn't feel all that tired.

So I was able to do 2 sets of the stuff at the end and more stretching

Body weight at gym - 213.5lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10, x12


Rotating Sets between each exercise

Resting 1 to 2mins on warm ups and 3+ mins between each exercise on work sets

stretched the side of neck and upper trap, 15secs each, at the start of each warm up

and work set rotation


16inch grip Bench - shoulders slightly tucked, no arch or leg drive

Warm ups - Semi Explosive - Bar x 12, 95lbs x 10, 135x10, 165x5, 195x4, 225x3

controlled, no bounce, driven up hard
Rotation 1) 255lbs x 4 --> mega gut busting strain on last rep

14 inch grip - Explosive
Rotation 2) 205lbs x 4
Rotation 3) 205lbs x 4
Rotation 3) 205lbs x 4

That last rep of the first set was even slower and harder than last time. I stopped

at 3/4 of the way up and it took me 2-3 secs to look out the rest...
Progress has stalled the last 3 workouts here. Guess it's time to change things up

and hit my weakness, especially since I've been doing the same crap for months. In

this case I'm pretty sure I lack power...I can strain with the best of em, but I

haven't done any explosive pressing in almost a year.
But why has my dumbell paused bench and military press gone up in that time...?

That's why I switched straight away to explosive work. Narrowed my grip an inch each

side, went down fast, but not quite dive bombed. Will probably alternate these with

Paused, ISO hold benches on a week to week basis like my chest supported rows. The

Paused ISO hold stuff seems to work really well for me on the other stuff, so why not

:)

Chest Supported T-Bar Rows - medium overhand grip

warm ups - Explosive - BAR x10, +25lbs x 5, +45x5, +70x4, +90x3, +115x3, +135x2

Explosive
Rotation 1) Bar + 170lbs x 4
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 4
Rotation 4) Bar + 170lbs x 2 --> felt hard so stopped there

Not feeling so freaked out of the load now. Funny feeling, I was relaxed but yet it

was still hard, but without the mind ***** I normally get. Could be the ZMA?
Last time I did 170x4, 160x4, 160x3. So making a bit of progress. Stay here till I

get 4 reps across the board then up to 4 plates :)

-------------------------------------------------------
Rotating Sets between each exercise

Resting 1 min on warm ups and 2 mins between each exercise on work sets


Elbow on Knee single arm External Rotation - started from bottom

warm ups - 4kg x 8, 8kg x 5,

controlled - 1.5 min between sides
Rotation 1) 25lbs x 11 (+1 rep NEW PR! )--> last rep hard strain
Rotation 2) 25lbs x 8

getting there, goal is 30lbs x 8. Enough to match my closegrip bench goals of 315x5

Dip Shrugs

warm ups - regular 10sec Hold + 6 reps

controlled with hold at top
Rotation 1) BW x 20
Rotation 2) BW x 20 --> much harder

-----------------------

Cool down - Restorative - stretches

Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body

Dip/Pushup stretched ISO hold - knee on floor - 1min.
Nice stretch for front delt, pec and serratus. Makes sense on the serratus, as front

raises slightly to the side work em, so pulling the arm behind the shoulder should

stretch em.

reach, roll and lift x 5 with hold each side
 
Feel tired. Sore upper body
Ran out of ZMA yesterday, 30 days supply. So I went to buy some more, picked up a bigger one. 90 days supply of ON ZMA, and it works out cheaper too, I get a month for free! That will save me quite a bit over time, as I'm definitely taking these everyday for the rest of my life.. I get 2-3 different dreams each night since I started taking it!

weighed 96.3kg 211.86lbs straight out of bed in underwear
big jump back up
 
Thursday 9th November - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 3 - Lower Power/Strength - Micro cycle 10

Didn't feel like running today, plus it was cold, overcast and a bit wet. So I just went to the gym and did my jumps and squat. Will add some running before the upper body workout on Sunday to make up I think.
Been a while since I squatted on consecutive lower body days too.

One thing I noticed today - earlier in the year when I had poor ankle and hip mobility, plus weak calves, I would feel tension in my knees anytime I squatted and jumped. But now that I have good ankle/hip mobility and stronger calves, I only feel it in the muscle belly of my quads. Big difference in feel.
Lower back was pumped and tight the whole workout, very annoying!!

Body weight at gym - 214.5lbs
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) sit up complex on swiss ball
3) various hops, prime times, running in the spot drills

Rotating Sets between each exercise

Resting 2-3mins


Vertical Jumps and hops

Warm up - sets of 2-3 jumps going higher/harder each time

did these in between the warm up sets on squats

1) 5 hops on/off a 6 inch step
rest 1min

2)
a)Standing Vertical jump,
b) one step VJ
c) 2 x running one legged jump
d) 2 x three step VJ

sequence for 6 sets total

Jump was pretty explosive. Most of the jumps were the same as my current highest at the gym when I weighed 198lbs. Which is nice, so power to weight ratio is well up. The last time I jumped at the gym at this body weight I was 3 inches lower all round. Gonna be sweet when I get back under 200lbs.

Running one legged jump improved a lot timing wise, went better each following set.
Stopped at 6 sets, on a high note, everything was "soaring", but needed to leave some gas for my squats. 6 inch step hops were starting to feel ragged though.


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - controlled down, semi explosive up in sneakers - Bar x 8, 95x8, 135x5, 185x5, 225x5
in oly shoes - 275x3, 305x2, 335x2

Hold at middle on the way down, pause at bottom, driven up hard - 4 to 5 mins rest
1) 315lbs x 3 (+20lbs -3 sets)
2) 315lbs x 3 --> just made the last rep, slight GM on last 2 reps.

Every time I jumped, it made my body relaxed, "light" and snappy, but then when I put the bar on my back, my body was like WTF you want me to strain now? So all the weight above 225lbs felt heavy as hell on my back, made me realise that anything above 275 is not exactly light. But once I dropped back from 335 to 315 for the work sets and stopped jumping by then, it felt good.

Only just made the last rep of the 2nd set so called it a day there. Hard to breath as well and the jumping made it feel a bit harder too. Will repeat what I did with 295lbs and push up my work capacity till I hit to 5 full sets and then on to 335lbs to hit my goal for 3x3 done the same way. Hopefully that means I've added 40lbs to my squat to crack 405, but if the gains keep coming then I'll keep it going to 355lbs 3x3.... should bump up my powerclean too.

Video of the 2nd set of squats. First rep was ok, but mid hold of the others needs to come down 2 inches

Right click on light and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_ISOPaused_315x3_Nov06.mpg

--

lower body, and lower back stretches
 
Took ages to fall asleep, a bit jacked up I think from the workout.
A little sapped and achey all over, but not all that sore surprisingly and I don't feel drained either. Even though sleep wasn't that great quantity wise.
Things are looking up

weighed 95.8kg 210.76lbs straight out of bed in underwear
 
Took ages to fall asleep again, and I woke up early. I don't know whats up with this, been like that the last few days. Gotta be careful and nip it on the bud before things get out of hand...
But when I was asleep it was deep.
Most of the aches are gone, feet has that semi-springy, snappy feeling, so it means I recovered pretty quickly from that last workout even with crap sleep!

I was watching that Rhadi Ferguson squat vid on Youtube http://www.youtube.com/watch?v=VTovxqpDqzc before I went to bed, and what do you know I had a dream of me playing in a high level Rugby game, and I scored a try in the dying seconds to seal the win to advance to the finals, and Rhadi Ferguson was the guy on my team who kicked the ball off to restart, and the TV commentators in the dream said " Finally Rhadi Ferguson gets into the finals" LOL :D

weighed 95.7kg 210.54lbs straight out of bed in underwear
 
56 Lowest waking pulse in a while. 6.5 hours of deep sleep and 2 hours of lying around. Upper body feels achey from all the crap I did yesterday, lower body feels good. Lower back tight though.

weighed 96.8kg 212.96lbs straight out of bed in underwear
bloated!
 
Sunday 12th November - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 1 - Lower Strength - Micro cycle 10

Average workout, felt kinda crappy throughout, humid as hell, hard to breath. I didn't feel like training my upper body today, kinda beat up there. And the running I had planned. But I did feel like squatting! Pretty frequent squatting this week...3rd session since last Sunday. Legs felt ok anyway
I went to the gym real late and I couldn't finish it with my hammie and calf work before the gym shut... left with a massive mid quad pump and ballooned up lower back...could barely walk...annoying....


Body weight at gym - 214lbs
Workout time - ?
Workout rating - 7/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks


Cleans

did these in between the warm up sets on squats - 2-3 mins rest between

In sneakers - Powerclean + 2 High Hang Power cleans - 89lbs, 119lbs, 144lbs, 155lbs
in oly shoes - Powerclean + 2 High Hang Power cleans - 175lbs --> +10lbs New PR!

Hmm didn't think I had any speed today. But the 155lbs high hang powercleans were so much easier and snappy, I took at shot at 175lbs, and boom, got me a new PR! First HH Powerclean was high, didn't have to dip at all, 2nd one was 2 inches lower so had to dip a bit. I'll use this as my new upper working weight now.

Form felt real good, wish I brought my camera to film it. Felt my calves and hammies work so I probably full extended at the top. And now my numbers are finally better than before, since I changed my form from a SLDL/RDL type back swing with the bar shooting forward and back, to a quarter squat type jump with bar going up straight, using my legs and calves more. Makes it much easier to catch and I benefit more from em too.

So I'm converting my strength gains to power for sure, and the 3 inch ROM requires a bit of speed to get it up to my shoulders. These should be pretty close to where my powersnatch is with a high catch. My theory for me is when I get my powersnatch up to my bodyweight with a high catch I'll have a 40 inch vertical jump. So I'll need another 90lbs on my squat for that, which will also put my powerclean at 300lbs......then to get my bodyweight down to 200lbs or less...



Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - controlled - BWx8, Bar x 8, 95x8, 135x5, 185x5, 225x5
in oly shoes - 275x3, 305x2, 335x2

4-5mins rest
Hold at middle on the way down, pause at bottom, driven up hard
1) 315lbs x 3
2) 315lbs x 3
3) 315lbs x 3 (+1 extra set)

My form has really improved in the warmup regular squats as a result of doing squats like this. Really upright, forcing my hammies to do the work, without that slight GM I tend to do, and that sure makes the core work harder too.

Really feel like I'm finally making real brute strength gains.
Up one set from last time, and I went slightly lower on the mid hold, which sure felt harder. 3rd set felt pretty tough, but no GM on the last rep, so I probably had a chance at getting a 4th full set, but gym was shutting so I had to leave it there. I'll get it next time and maybe a 5th set too, but I'm not doing any cleanpulls+eccentric RDLs together with em like before so that probably changes things. I figured I''d leave em out with the more frequent squatting this week

Man doing squats like this sure hammers the core way more than normal! Frontal ab wall and obliques felt jelly afterwards. Lower back was pumped and tight like hell too.
 
Same deal with sleep as yesterday. Don't feel too bad, not sore either, just minor aches, but lower back feels thrashed.
My legs have blown up, they are still only 28.5 inches, but they just look a lot bigger than before! Quads starting to dawrf the hammies...

weighed 96.3kg 211.86lbs straight out of bed in underwear
 
Late night, not enough sleep. Body feels good, but achey feeling from the late night activity...

weighed 95.9kg 211lbs straight out of bed in underwear
 
Tuesday 14th November - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 10

Damn sleepy as hell during this workout...

Body weight at gym - 214lbs
Workout time - 1.75+ hours
Workout rating - 7/10

General warm up -

1) whole body dynamic stretches and swings
2) scapular push ups - on bench x12


Rotating Sets between each exercise

Resting 1-2 min on warm ups and 3 mins between each exercise on work sets, 4 mins at end of each rotation


16inch grip standing Military Press - pushed behind the head at the top

Warm ups - with slight hold at top - Bar x 8, 95 x5, 115 x4, 135x3

controlled, hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 5 --> medium strain on last rep
Rotation 2) 155lbs x 5 (+1 rep)--> hard strain on last rep

Time to go up in weight, but I might just change the way I do em by adding a hold at the middle on the way down, like my squats, and so drop the weight a bit.


Pull Downs/Rows

warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x3, 80kg x2, Pullup x 1

Pulldown - controlled, 2 sec hold at top, 2 sec hold at bottom
Rotation 1) 80kg x 6

Dumbbell high angle Rows to ribcage - pulling with mid/lower traps and delts - hold at top
Rotation 2) 45lbs x 12

I'm dropping the pullups. They just tighten up my lats too much, and I have a big flexibility issue there which the pullups don't help. I hate em anyway....
Pulldowns don't hit my lats much, more scapular the way I do em.


Dumbbell Bench - arms/elbows by side - neutral grip

warm ups - 15lbs x10, 45x5, 70x5, 90x3,

controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 95lbs x 8 (+1 rep) --> medium strain on last rep
Rotation 1) 95lbs x 8 --> hard strain on last rep

Time to go up to 100lb dumbbells! Grip even stronger than last time, way easier to carry the 95s around today.
I checked and 140lb dumbbells is the heaviest at my gym, not 120lbs like I thought


Dumbbell Curls

warm ups - 4kg x10, 25x5, 30x3, 35x2

controlled, hold at parallel on the way down, pause at bottom
Rotation 1) 40lbs x 6 --> hard strain on last rep
Rotation 1) 40lbs x 6 --> hard strain on last rep

yep, more holds :) Sure hits the biceps even harder doing it like this..funny I got the same reps on both sets..

-----------------------

Cooldown - Restorative - ISO stretches

Subscap raises 5kg x 15 (paused) + 35 sec Pec/Subscap stretched ISO hold

single arm Face Pulls - 35lbs x 6, 60lbs x 16 with hold on each rep

stretches etc
 
Took ages to sleep, and work up early. Mild drained feeling.
Dunno what's up with my sleep, but it's getting worse...
Upper body moderately sore, but finally nice to have no achey and tight lats for a change.

weighed 96.8kg 213lbs straight out of bed in underwear
 
Thursday 16th November

Sleep - 2 hour nap + 5 interrupted hours
Waking Pulse - ?
Mood - Average, tired/sleepy

Took ages to sleep again, kept tossing and turning all night and work up early!
But I still got the ZMA dreams as well. Maybe I am starting to overeach or my diet needs to be sorted. Nap was quite late so it probbaly disrupted my sleeping patterns too.
Upper body still a bit sore, hips/IT band feels tight and achey, need to stretch a bit

weighed 97.3kg 214lbs straight out of bed in underwear
bloated with heavy carb intake yesterday
 
Thursday 16th November - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 3 - Lower Power/Strength - Micro cycle 10

Very cold, wet and windy today, so no running. Just went to gym to do the jumping and squats like I did this time last week, but with the calf, ab and hammie work at the end.
Didn't feel the best but workout went well, getting much stronger and powerful!
Long grueling workout. Made sure I drank a lot of water when I got home, I usually get bad quad cramps a few hours after training squats this hard if I don't

Body weight at gym - 214lbs
Workout time - 2 hours
Workout rating - 8/10

General warm up -

20sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

standing on one leg, balancing, and with eyes shut - very stable - so I'm not over-reached....

1) dynamic stretches and swings, rocking on side of ankle etc
2) back extension x 5 + 6 twisting to each side
3) reverse hypers - BW x 6
4) sit up complex on swiss ball
5) various hops, prime times, running in the spot drills

Rotating Sets between each exercise

Resting 2-3mins


Vertical Jumps and hops

Warm up - sets of 2-3 jumps going higher/harder each time

did these in between the warm up sets on squats from 185lbs to 335lbs

1) 5 hops on/off a 6 inch step
rest 1min

2)
a) standing Vertical jump,
b) one step VJ
c) 2 x running one legged jump
d) 1 x three step VJ

sequence for 6 sets total

last 2 sets of jumps were explosive as hell. Standing VJ is up a bit, maybe as much as an inch, 3 step jump as well, but more from technique, just feels smoother. Hops not feeling so good today, probably from the squats proceeding them.
Weighed 214lbs at the start, but all the drinking pushed me up to 216lbs on the sets I jumped the highest. Dang never thought I jump like this being this fat and heavy!


Full Squats - high bar, medium stance - Oly Shoes - no Belt

warm ups - controlled down, semi explosive up in sneakers - Bar x 8, 95x8, 135x5, 185x5, 225x5
in oly shoes - 275x3, 305x2, 335x2

Hold at middle on the way down, pause at bottom, driven up hard - 4.5 to 6 mins rest
1) 315lbs x 3
2) 315lbs x 3
3) 315lbs x 3
4) 315lbs x 3 --> +1 full set
5) 315lbs x 2 --> failed on 3rd rep, a few inches off the bottom

Wooo, last Thursday, only 2 sets, a week later, almost 3 extra sets!
The first set was so hard and wobbly, I thought no way I can match 3 sets I did last time, let alone get 5 sets, but the 2nd set felt a lot easier, and then I almost got 5 full sets, very close to grinding out that 3rd rep. I'll get it next time, and then onto 335lbs for at least 3x3 to hit my goal.

My CNS was probably in explosive mode from all the jumping and then switched to strain mode for the 2nd set onwards I guess..
Man that was one nerve racking and gut busting workout, in a good way.
I've never had my quads and lower back so pumped to the point of bursting!!
Couldn't walk properly. No wonder they both feel so much bigger. Need to work the abs harder as it feels like my lower back is starting to get imbalanced with my abs.

Hopefully the results will make it worth the effort! It looks to be the case so far. 335lbs in the warmups is feeling much easier, I can lower it slowly and casually reverse it and stay really upright.
When I hit my goal, please make my squat gain 40lbs!

---------

Rotating Sets between each exercise

minimal rest between each exercise

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - dumbbell on chest - 25lbs x 6, 50lbs x 6

Standing Calf raise - Body weight - 10 sec stretched hold then 10 reps
10sec hold + 5 reps with a hold at top, mid and bottom - 5 plates, 9 Plates ---> up 1 plate

Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom + 5 sec stretched hold - 1 Plate, 2Plates, 3plates


Single Leg Seated Calf raise - one set for with just the machine's own weight, 10sec stretched hold then 10 reps,
10sec hold + 5 reps with a hold at top, mid and bottom - 25lbs, 45lbs

Single Leg Standing leg Curl - hold at top, mid and bottom - 3 plates x 5, 5 plates x 5, 7 plates x 5 (+1 plate)

--

lower body, and lower back stretches
 
Crap quality sleep, tossing and turning, plus pins and needles in my right arm!
Feel kinda crappy, sore thoat too...from what I dunno, maybe the pepper I ate yesterday, or I'm overreaching now, but I didn't train yesterday...but perhaps my part time job in the morning pushed me over the edge...

achey upper back, and a tightness to my outer quads, so legs not recovered yet.

weighed 96.3kg 211.86lbs straight out of bed in underwear
 
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