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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Tuesday 16th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 7 - Day 2 - LIGHT Prehab Rehab - Microcycle 1
Been 9 days since I last did these moves, and the upper body stuff is starting to feel lighter/easier all round so strength is going up.
Might ahve overdone the posterior chain stuff, supposed to just light active recovery work, but my hammies and lower back feel smoked. Not CNS intensive though, so hopefully squats will be ok in 2 days time...
Body weight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
less one rep but one extra set
Box Squat - 16 inch bench - high bar
Warmup - Bar x 10, 95lbs x 10
Rotation 1) 135lbs x 10
Rotation 1) 185lbs x 10
Rotation 1) 225lbs x 10
16 inch bench puts me at parallel. All fast and snappy.
Man boxsquats are way easier than fullsquats! I banged out 225lbs like nothing compared to fullsquats with the same weight. Warmed up much faster too.
I had to set the safety pins 2 notches higher - so the ROM is about 6 inches less, even though the top of my thighs is the same as in fullsquats. And the stance gives more leverage too. Harder on lower back though. Feels like I could probbaly double my rep count for oly full squats at any given weight...LOL these are "cheater squats"
Dumbbell high angle Rows to ribcage - pulling with mid/lower traps and delts
warm ups - 30lbs x 10
with hold at top
Rotation 1) 40lbs x 12
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Rotation 1) BW x 12 each side (extra set)
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 12 (+1 rep)
Rotation 2) BW x 12
Rotation 3) BW x 12
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 6
Rotation 2) 2kg x 6
Rotation 2) 2kg x 6 (extra set)
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x12, 4kg x8, 7kg x5,
Rotation 1) 20lbs x 8
Rotation 2) 30lbs x 8
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 1 min Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1min
Reverse Hypers - single leg x 12 each side + 2 legged x 15
single leg version really stretches out the none lifting leg on the floor!
upper body/cuff and lower body stretches
Been 9 days since I last did these moves, and the upper body stuff is starting to feel lighter/easier all round so strength is going up.
Might ahve overdone the posterior chain stuff, supposed to just light active recovery work, but my hammies and lower back feel smoked. Not CNS intensive though, so hopefully squats will be ok in 2 days time...
Body weight at gym - 218lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
less one rep but one extra set
Box Squat - 16 inch bench - high bar
Warmup - Bar x 10, 95lbs x 10
Rotation 1) 135lbs x 10
Rotation 1) 185lbs x 10
Rotation 1) 225lbs x 10
16 inch bench puts me at parallel. All fast and snappy.
Man boxsquats are way easier than fullsquats! I banged out 225lbs like nothing compared to fullsquats with the same weight. Warmed up much faster too.
I had to set the safety pins 2 notches higher - so the ROM is about 6 inches less, even though the top of my thighs is the same as in fullsquats. And the stance gives more leverage too. Harder on lower back though. Feels like I could probbaly double my rep count for oly full squats at any given weight...LOL these are "cheater squats"
Dumbbell high angle Rows to ribcage - pulling with mid/lower traps and delts
warm ups - 30lbs x 10
with hold at top
Rotation 1) 40lbs x 12
Rotation 2) 40lbs x 12
12 inch Peterson setups
Rotation 1) BW x 12 each side
Rotation 1) BW x 12 each side (extra set)
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 12 (+1 rep)
Rotation 2) BW x 12
Rotation 3) BW x 12
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 6
Rotation 2) 2kg x 6
Rotation 2) 2kg x 6 (extra set)
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x12, 4kg x8, 7kg x5,
Rotation 1) 20lbs x 8
Rotation 2) 30lbs x 8
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 1 min Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1min
Reverse Hypers - single leg x 12 each side + 2 legged x 15
single leg version really stretches out the none lifting leg on the floor!
upper body/cuff and lower body stretches
ChinkNasty
New member
yea box squats are much easier than any full squat variant...they do help strengthen the hip flexors and drive out of the 'hole' though...when I fullsquatted 405x3, I was easily box squatting 440 for 5 sets of 3...just to give you an idea of your untapped potential 
KOArtist
New member
what up coolcolj, hope all is well. I had a quick question for you: I know sometimes that you play hoops, and I was wondering if you try to do that before or after any other training, be it plyo's or lifting.
I know you're supposed to do the "fastest" stuff first, but playing hoops is kind of a 3 headed beast since it's plyometric/reactive/endurance building all at the same time.
For example, if I planned on doing some limit strength squats, and some jump or reactive squats, and also planned to hoop for a game or 2, what order would you do them?
thanks man
I know you're supposed to do the "fastest" stuff first, but playing hoops is kind of a 3 headed beast since it's plyometric/reactive/endurance building all at the same time.
For example, if I planned on doing some limit strength squats, and some jump or reactive squats, and also planned to hoop for a game or 2, what order would you do them?
thanks man
Last edited:
coolcolj
New member
ChinkNasty said:yea box squats are much easier than any full squat variant...they do help strengthen the hip flexors and drive out of the 'hole' though...when I fullsquatted 405x3, I was easily box squatting 440 for 5 sets of 3...just to give you an idea of your untapped potential
ha, I'm not about to go heavy on them anytime soon, but it's good to know I could probbaly nag out some reps in the high 300s to low 400s
That fact it is easier makes it a good active recovery exercise and keeps my posterior chain stimulated to balance all the quad dominant full squats
---
Mood is starting to improve. CNS feels pretty good, especially by the afternoon. Overall not too sore, a bit of stiffness in the upper back. Lower back muscles, right near tail bone is sore, probbaly from the reverse hypers. Right hammie feels a bit strained.
weighed 97.3 kg 214lbs straight out of bed in underwear
Did dynamic stretches, and upper body and hip mobility drills - prone scorpions, braced scorpion unders, dynamic high glute swing/stretch
then went for a 12 min walk - feeling easier now on my posterior chain and lower back.
some stretches after - hammered the external hip rotor. Usually I just stretch it by sitting down and bending one leg and putting the ankle onto the other knee and lean forward. which works ok, but still too tight. But today I did it standing, forcing that bent leg onto a table, and boy does that really stretch it aggressively! Did 3x30sec each side, and my hips feels so much looser. Has been getting real tight from all the sitting.
coolcolj
New member
KOArtist said:
I do play, but not that often right now. Once every 4 weeks or so when I unload the squats. Gaining leg strength is my priority so everything else has to be cut back
And when I do, it's done by itself or after /together with some lower intensity sprints. BBall the way I play is pretty high intensity and a full workout as it is! I get drained the day after with all the max effort jumps I do
in your case, you know the stuff you do first will benefit the most and the stuff you do last will really suffer. I wuld not do them all in one day myself. Too much neural confusion, your asking your body to strain then be reactive and then BBall for a long session. I doubt you'd make much gains if your not a begineer. Divide and conquer
ask yourself which is most important and do it first - but usually faster reactive stuff before strength work, or you can complex them with the squat warmups, like I do
BBall would be last, but be careful, cramps would be a real possibility....I know for me my quads would cramp up if I started running around and jumping after a gut busting squat session
why not just BBall on another day? If you are squatting hard enough to make gains, you shouldn't have enough energy left
Last edited:
coolcolj
New member
coolcolj
New member
Crap sleep, feel really sleepy. The 2 hour nap felt good, but that ruined my main sleep. Waking pulse of 54 is the lowest this month though.
Body feels pretty good though, except for my lower back muscles which are sore and trashed up. Man I have to squat heavy too today!
Upper back still a bit achey
weighed 98 kg 215.6lbs straight out of bed in underwear
Body feels pretty good though, except for my lower back muscles which are sore and trashed up. Man I have to squat heavy too today!
Upper back still a bit achey
weighed 98 kg 215.6lbs straight out of bed in underwear
coolcolj
New member
Thursday 18th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 6 - Day 2 - Lower Strength/Work Capacity - Micro cycle 1
Felt crappy and tired, but I was pleased with my squatting and progress. Power cleans were crap, slow and 155lbs felt heavy as hell!
Speed Strength is shot right now, so definitely slightly overreached, but funny how my squats felt pretty good and fairly strong. To think that I could be even stronger after a deload...
Whole body feeling pretty trashed right now.
Body weight at gym - 217.5lbs
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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) standing side leg raise x 5, prone side leg raise x5
7) Prone Scorpion - x10 each leg alternating
8) Braced Scorpion under - x10 each leg alternating
9) hurdle over and unders x 5 each direction and type
10) various hops
11) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 129lbs, 155lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
1) 335 x 4 - rest 5 mins
2) 285 x 8 - rest 6 mins
3) 355 x 4 - rest 6 mins --> NEW PR!!
4) 305 x 8
Increased loads 10lbs across the board again on the main waveloads. Doubled 315 on the warmups and added the 365lb single. All these warmup singles and doubles all felt solid.
Back on the 31st Dec 2006 I did 365lbs with a 1.6 sec concentric time, 3.3+sec total time. Today I had a 1.2 sec concentric time and 2.933 sec total time - hmm getting more powerful/stronger, but I did GM it a bit.
So squat max has to be at least 405lbs now.
355x4 is a new all time best PR, but the last rep was pretty wobbly at the sticking point. I kinda flipped between a GM and upright position rapidly. So back and hammies still my big weakness. legs felt good for more though. Need to get my paused GMs up from 155lbs 2x6 to at least 205lbs 2x6 before I even think about repping 405lbs I reckon.
I can't believe how much lighter all the weights above 315lbs feel on my back now, and I feel solid and stable walking them out for the first time! Probably due to my stronger core from paused Good Mornings and ab work, plus the calf raise hold on GMs
video of the 365 single, top wave with the 355, and 305 sets. You can see the wobble with 355lbs. I didn't take a brief breather between each rep on the 305lb and that just about killed me!
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...lSquat_Waveloaded_365_355x4_305x8_18Jan07.mpg
---------
lower body, and lower back stretches. Plus a few upper body ones
Felt crappy and tired, but I was pleased with my squatting and progress. Power cleans were crap, slow and 155lbs felt heavy as hell!
Speed Strength is shot right now, so definitely slightly overreached, but funny how my squats felt pretty good and fairly strong. To think that I could be even stronger after a deload...
Whole body feeling pretty trashed right now.
Body weight at gym - 217.5lbs
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
2) back extension x 4 + 6 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) standing side leg raise x 5, prone side leg raise x5
7) Prone Scorpion - x10 each leg alternating
8) Braced Scorpion under - x10 each leg alternating
9) hurdle over and unders x 5 each direction and type
10) various hops
11) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 129lbs, 155lbs
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
1) 335 x 4 - rest 5 mins
2) 285 x 8 - rest 6 mins
3) 355 x 4 - rest 6 mins --> NEW PR!!
4) 305 x 8
Increased loads 10lbs across the board again on the main waveloads. Doubled 315 on the warmups and added the 365lb single. All these warmup singles and doubles all felt solid.
Back on the 31st Dec 2006 I did 365lbs with a 1.6 sec concentric time, 3.3+sec total time. Today I had a 1.2 sec concentric time and 2.933 sec total time - hmm getting more powerful/stronger, but I did GM it a bit.
So squat max has to be at least 405lbs now.
355x4 is a new all time best PR, but the last rep was pretty wobbly at the sticking point. I kinda flipped between a GM and upright position rapidly. So back and hammies still my big weakness. legs felt good for more though. Need to get my paused GMs up from 155lbs 2x6 to at least 205lbs 2x6 before I even think about repping 405lbs I reckon.
I can't believe how much lighter all the weights above 315lbs feel on my back now, and I feel solid and stable walking them out for the first time! Probably due to my stronger core from paused Good Mornings and ab work, plus the calf raise hold on GMs
video of the 365 single, top wave with the 355, and 305 sets. You can see the wobble with 355lbs. I didn't take a brief breather between each rep on the 305lb and that just about killed me!
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...lSquat_Waveloaded_365_355x4_305x8_18Jan07.mpg
---------
lower body, and lower back stretches. Plus a few upper body ones
ChinkNasty
New member
killin dem squats, good work
will you explain to me your wave loading work and whats the reasoning behind that?
will you explain to me your wave loading work and whats the reasoning behind that?
coolcolj
New member
ChinkNasty said:
it makes the 2nd wave feel easier basicly, until fatigue takes over. Plus it's a good way to warmup the system before you go all out
rThere are different ways to do it - You can make speed work faster, by doing a heavier single before, and vice versa
this article talks about it, but there are a few more at t-nation, just do a search there under wave loading
http://www.t-nation.com/findArticle.do?article=05-037-training
---
Woke up at 1:30am after only 4.5 hours of deep sleep, and then only sleep lighty for another couple of hours.
Feel sapped, but not drained. Achey all over, but not as sore as I expected. Mostly in my VMO, hammies and glutes. Lats are sore for some reason...
weighed 97.5 kg 214.5lbs straight out of bed in underwear
12min walk and easy stretching after
coolcolj
New member
KOArtist said:
Man where do ai start there are tons of article at tnation - but most of em are by Eric Cressey, so start here. Plus a few by Mike Robertson
http://www.ericcressey.com/articles.html
the Neanderthal No More series and Get your Butt into gear talks a bit about it
but read em all
also
http://www.t-nation.com/findArticle.do?article=06-101-training
watch the cute chick do it
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm
coolcolj
New member
Sunday 21st January
Sleep quality not that good. Made up with lots of naps.
Legs/hips still achey, upper body a bit beat.
Damn hot day. Decided not to train my upper body today, in no mood to train.
weighed 98kg 215.6lbs straight out of bed in underwear
Monday 22nd January
I feel kinda crappy mood wise, maybe its the weather, but body is feeling better. Might go train my lower body, even though I know I will be stronger tommorrow. Deloading now anyway.
weighed 98 kg 215.6lbs straight out of bed in underwear
Sleep quality not that good. Made up with lots of naps.
Legs/hips still achey, upper body a bit beat.
Damn hot day. Decided not to train my upper body today, in no mood to train.
weighed 98kg 215.6lbs straight out of bed in underwear
Monday 22nd January
I feel kinda crappy mood wise, maybe its the weather, but body is feeling better. Might go train my lower body, even though I know I will be stronger tommorrow. Deloading now anyway.
weighed 98 kg 215.6lbs straight out of bed in underwear
coolcolj
New member
Sunday 22nd Monday - Cycle 4 Get Strong+Maintain Weight - Week 8 - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1
I thought I felt OK, and a nagging feeling told me I should wait till tommorrow to do this workout, where it's supposed to go. But I got bored and hit the gym. Well my VJ was 2 inches lower across the board...now I was 3lbs heavier from the carb bloat but that should only drop my VJ by an inch tops.
Just didn't feel explosive at all no matter how hard I tried. So I shut it down.
Will try it again tommorrow, but probbaly without the jumps - just squats and good mornings, plus abwork etc
Didn't feel my lower back working or getting a pump while jumping or squatting so all the hip mobility work and glute activation is starting to work!
Body weight at gym - 220lbs
Workout time - 45 mins
Workout rating - 6/10
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 x 3 + 4 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 8
10) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 225lbs
a) Speed hops on a 5 inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
3 sets or so at max effort, but there was no explosiveness today...2 inche slower. Hops felt ok, but not as relaxed as usual.
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4
Not much damage done here, not even 60% of my predicted 1RM, and not even all that explosive. Form was good though.
---------
lower body, abs and lower back stretches
I thought I felt OK, and a nagging feeling told me I should wait till tommorrow to do this workout, where it's supposed to go. But I got bored and hit the gym. Well my VJ was 2 inches lower across the board...now I was 3lbs heavier from the carb bloat but that should only drop my VJ by an inch tops.
Just didn't feel explosive at all no matter how hard I tried. So I shut it down.
Will try it again tommorrow, but probbaly without the jumps - just squats and good mornings, plus abwork etc
Didn't feel my lower back working or getting a pump while jumping or squatting so all the hip mobility work and glute activation is starting to work!
Body weight at gym - 220lbs
Workout time - 45 mins
Workout rating - 6/10
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 x 3 + 4 twisting to each side
3) reverse hypers - BW x 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 8
10) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 225lbs
a) Speed hops on a 5 inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
3 sets or so at max effort, but there was no explosiveness today...2 inche slower. Hops felt ok, but not as relaxed as usual.
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4
Not much damage done here, not even 60% of my predicted 1RM, and not even all that explosive. Form was good though.
---------
lower body, abs and lower back stretches
KOArtist
New member
coolcolj said:Man where do ai start there are tons of article at tnation - but most of em are by Eric Cressey, so start here. Plus a few by Mike Robertson
http://www.ericcressey.com/articles.html
the Neanderthal No More series and Get your Butt into gear talks a bit about it
but read em all
also
http://www.t-nation.com/findArticle.do?article=06-101-training
watch the cute chick do it
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm
Nice, thanks for the links brother.
coolcolj
New member
Feel much better today, body is Ok too. Yesterday's stuff didn't create much damage. Maybe I can jump some more.
weighed 97.6 kg 214.7lbs straight out of bed in underwear
might try this diet apporach next month, since I'll be alone for a few weeks. But only if it doesn't impact my strength gains...maybe add protein powder on the fruit/one meal day?
weighed 97.6 kg 214.7lbs straight out of bed in underwear
might try this diet apporach next month, since I'll be alone for a few weeks. But only if it doesn't impact my strength gains...maybe add protein powder on the fruit/one meal day?
coolcolj
New member
goggled some cool links on the animalbolics diet
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p1.htm
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p2.htm
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p3.htm
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p1.htm
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p2.htm
http://www.ironmag.com/archive/ironmag/1999_eh_animalbolics_p3.htm
I did the warrior's diet last summer and really liked it. I didnt even feel like
napping in the afternoon anymore because I wasnt tired (no lunch = no nap) felt
really strong all day. My strength didnt suffer at all either. had apples, bananas
and protein shakes during the day for around 500-750 cals and the feast for
2000-2500 cals.
I am going to give it another shot this off season.
napping in the afternoon anymore because I wasnt tired (no lunch = no nap) felt
really strong all day. My strength didnt suffer at all either. had apples, bananas
and protein shakes during the day for around 500-750 cals and the feast for
2000-2500 cals.
I am going to give it another shot this off season.
coolcolj
New member
Thursday 23rd January - Cycle 4 Get Strong+Maintain Weight - Week 8 - Day 2 - Lower 2 Strength/Assistance - Micro cycle 1
Just a repeat of yesterday but without the jumping. Productive but certainly not feeling all that fresh. Deloading next week anyway.
Body weight at gym - 219.5lbs
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
standing on one leg, balancing, and with eyes shut
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 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 10
10) various hops, prime times, running in the spot drills
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3 (2min rests)
in oly shoes - 285x3, 315x2, 345x1 (3min rests)
345lbs x 6 +15lbs -2 reps NEW PR !!
Upped the weight 15lbs from last week, so PR by default and the most reps with 345lbs ever. Pretty hard, I think the jumps I normally do during the warmups fires up my CNS so the squat feels a bit easier...or maybe yesterday added more fatigue onto whatever I'm still recovering from the last waveloaded squat workout.
Just made the last rep, that was a bit of gut buster. Concentric took 2.133 secs, and 4.1 sec total time --> just right where I want it, perfect blend of speed and strain ability. Mid upper back was smoked on the last 2 reps, was barely able to hold my back straight on the 6th, mid spinal erectors screaming as the weight tried to snap me in half. This is where Good mornings are gonna help me! Happy I was able to stay strict and upright on all reps.
According to my trusty rep calculator that puts me at a 400lb 1RM, although I normally tend to be able to max out 20lbs over that. But my work capacity is probably better these days so who knows.
Also puts me at 365x4, I reckon after the next few weeks of deloading, intensifying and back strengthening I may get 365-375 x 5. A nice jump, considering the most I have ever done was 365 for 2 ugly reps where I couldn't control it on the way down, and bounced a lot....
Just about double bodyweight and the strength to powerclean 275lbs!
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 165lbs 2x6 (+10lbs)
2nd set felt a little easier initially, need better warmup I guess...smoked my mid spinal erectors, massive pump there.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - Bar x 3 each side, 95lbs x 3 each side, (+20lbs) 115lbs x 3 each side, left first
(+1 set) 115lbs x 8 alternating legs
woo hard but good. Lots of hammie action, but quads got pumped too.
I keep the rear leg straighter so the front leg does most of the work.
Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom - 1 Plate, 2 plates, 3 plates x 3 reps
much hard today
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x 3, 45lbs x 6 (+10lbs)
--
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 5 each side
lower body, abs and lower back stretches. Can touch my heel onto my butt on this stretch very easily on my left side, right side is quite a bit tighter, so I have to force it together harder. Still big improvement from a month ago.
Just a repeat of yesterday but without the jumping. Productive but certainly not feeling all that fresh. Deloading next week anyway.
Body weight at gym - 219.5lbs
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
standing on one leg, balancing, and with eyes shut
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 8
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
8) "hurdle" over and unders x 5 each direction and each type
9) glute bridge x 10
10) various hops, prime times, running in the spot drills
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3 (2min rests)
in oly shoes - 285x3, 315x2, 345x1 (3min rests)
345lbs x 6 +15lbs -2 reps NEW PR !!
Upped the weight 15lbs from last week, so PR by default and the most reps with 345lbs ever. Pretty hard, I think the jumps I normally do during the warmups fires up my CNS so the squat feels a bit easier...or maybe yesterday added more fatigue onto whatever I'm still recovering from the last waveloaded squat workout.
Just made the last rep, that was a bit of gut buster. Concentric took 2.133 secs, and 4.1 sec total time --> just right where I want it, perfect blend of speed and strain ability. Mid upper back was smoked on the last 2 reps, was barely able to hold my back straight on the 6th, mid spinal erectors screaming as the weight tried to snap me in half. This is where Good mornings are gonna help me! Happy I was able to stay strict and upright on all reps.
According to my trusty rep calculator that puts me at a 400lb 1RM, although I normally tend to be able to max out 20lbs over that. But my work capacity is probably better these days so who knows.
Also puts me at 365x4, I reckon after the next few weeks of deloading, intensifying and back strengthening I may get 365-375 x 5. A nice jump, considering the most I have ever done was 365 for 2 ugly reps where I couldn't control it on the way down, and bounced a lot....
Just about double bodyweight and the strength to powerclean 275lbs!
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 165lbs 2x6 (+10lbs)
2nd set felt a little easier initially, need better warmup I guess...smoked my mid spinal erectors, massive pump there.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - Bar x 3 each side, 95lbs x 3 each side, (+20lbs) 115lbs x 3 each side, left first
(+1 set) 115lbs x 8 alternating legs
woo hard but good. Lots of hammie action, but quads got pumped too.
I keep the rear leg straighter so the front leg does most of the work.
Toe curls on lying leg curl machine - 10sec stretched hold + 5 reps with with a hold at top, mid and bottom - 1 Plate, 2 plates, 3 plates x 3 reps
much hard today
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x 3, 45lbs x 6 (+10lbs)
--
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 5 each side
lower body, abs and lower back stretches. Can touch my heel onto my butt on this stretch very easily on my left side, right side is quite a bit tighter, so I have to force it together harder. Still big improvement from a month ago.
Last edited:
coolcolj
New member
Bad sleep,tired, and sapped. Not too sore though, overall achey feeling.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
bodyweight is getting outa control, makeing some diet changes today towards the Warrior/Animabolics diet,. See how it goes...
mobility work
12min walk, some easy stretching
--
googling around
this is what I wanted to hear - someone who actually used it long term to get leaner, while also getting stronger -
quoting a former football player and now strongman
---
I did the warrior diet when I stopped playing FB and was over 300 pounds...
I dropped to 240 and my lifts actually went up. I was BP more, squatting more and DL a LOT more. It is unorthodox as hell, but it works.
Once you get used to it, you will love it. Esp if you want to cut some weight.
I ate almonds, cheeses (mozz and cheddar) a protein shake here, wheat bread with PB and a lot of berries.
nighttime meal was pretty much anything good goes... I ate a lot of red meat, sweet potatoes and veggies...
I used, almost exclusively, the Pavel PTP workout...
Pavel Tsatouline's Power to the People book.
Basically deadlifts and overhead one arm presses. I added my own twist to it to make it a strongman workout.
advice.... it is hard to stick to during the first 2 weeks because of the initial hunger pangs during the day, but stick to it and you will feel a lot different.
This is a diet that you can go off and on if you need to because of a holiday or a social event and not have to worry about screwing everything up, but go back on it when that is over.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
bodyweight is getting outa control, makeing some diet changes today towards the Warrior/Animabolics diet,. See how it goes...
mobility work
12min walk, some easy stretching
--
googling around
this is what I wanted to hear - someone who actually used it long term to get leaner, while also getting stronger -
quoting a former football player and now strongman
---
I did the warrior diet when I stopped playing FB and was over 300 pounds...
I dropped to 240 and my lifts actually went up. I was BP more, squatting more and DL a LOT more. It is unorthodox as hell, but it works.
Once you get used to it, you will love it. Esp if you want to cut some weight.
I ate almonds, cheeses (mozz and cheddar) a protein shake here, wheat bread with PB and a lot of berries.
nighttime meal was pretty much anything good goes... I ate a lot of red meat, sweet potatoes and veggies...
I used, almost exclusively, the Pavel PTP workout...
Pavel Tsatouline's Power to the People book.
Basically deadlifts and overhead one arm presses. I added my own twist to it to make it a strongman workout.
advice.... it is hard to stick to during the first 2 weeks because of the initial hunger pangs during the day, but stick to it and you will feel a lot different.
This is a diet that you can go off and on if you need to because of a holiday or a social event and not have to worry about screwing everything up, but go back on it when that is over.
coolcolj
New member
Good deep sleep, but just not enough of it, woke up early.
weighed 98.4 kg 216.48lbs straight out of bed in underwear
waist size = 38.5 inches this morning
Bodyweight same as yesterday but I ate a grab load last night so a lotta food weight here.
Yeah I started my hybrid Warrior/Animabolics diet, yesterday
Went pretty well for the first day, not too hungry and feasted like a king later in the day. Taking a complete blend protein powder just in case for now.
the undereating part during the day definitely detoxes the body with the fruit. I rarely eat fruit so it was more filling than I thought and kept my blood sugar nice and stable, low GI. And I crapped out so much stuff for the amount of food! Sure look different, skin looks clearer, bloat is gone.
will record my meals for now to fine tune it etc
What I ate yesterday
mostly 3 or so hours apart, except at night
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) banana, some left over garlic prawns, some veges, some handful of raw almonds
5) one hour later - big meal = steak, 4-5 pork sauages, mashed potato, large amount of peas and corn combo, a little pumpkin, finished off with some some soup - man I was stuffed!
I'll update what I ate today later
weighed 98.4 kg 216.48lbs straight out of bed in underwear
waist size = 38.5 inches this morning
Bodyweight same as yesterday but I ate a grab load last night so a lotta food weight here.
Yeah I started my hybrid Warrior/Animabolics diet, yesterday
Went pretty well for the first day, not too hungry and feasted like a king later in the day. Taking a complete blend protein powder just in case for now.
the undereating part during the day definitely detoxes the body with the fruit. I rarely eat fruit so it was more filling than I thought and kept my blood sugar nice and stable, low GI. And I crapped out so much stuff for the amount of food! Sure look different, skin looks clearer, bloat is gone.
will record my meals for now to fine tune it etc
What I ate yesterday
mostly 3 or so hours apart, except at night
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) banana, some left over garlic prawns, some veges, some handful of raw almonds
5) one hour later - big meal = steak, 4-5 pork sauages, mashed potato, large amount of peas and corn combo, a little pumpkin, finished off with some some soup - man I was stuffed!
I'll update what I ate today later
coolcolj
New member
for today
Hunger pains were a lot more noticeable in the under eating phase today...
I didn't eat as much at night, the workout always seems to kill my appetite, but junk food kinda makes up for that
1) small apple + protein drink
2) huge apple + protein drink
3) small peach + a handful of raw almonds
4) 45mins before gym - small peach + protein drink
5) post workout - natural muesli + protein powder + oat milk, and some chocolate...
6) 2 slices of yeast free rye toast + margarine
7) left overs... steak, 4 pork sauages, mashed potato, peas and corn combo
fruit is pretty amazing for keeping blood sugar stable. I sure feel alive and more alert like when I go low carb, but better
Hunger pains were a lot more noticeable in the under eating phase today...
I didn't eat as much at night, the workout always seems to kill my appetite, but junk food kinda makes up for that
1) small apple + protein drink
2) huge apple + protein drink
3) small peach + a handful of raw almonds
4) 45mins before gym - small peach + protein drink
5) post workout - natural muesli + protein powder + oat milk, and some chocolate...
6) 2 slices of yeast free rye toast + margarine
7) left overs... steak, 4 pork sauages, mashed potato, peas and corn combo
fruit is pretty amazing for keeping blood sugar stable. I sure feel alive and more alert like when I go low carb, but better
coolcolj
New member
Thursday 25th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 8 - Day 3 - LIGHT Prehab Rehab DELOAD - Microcycle 1
Slight deload, dropped overall volume a bit, in keeping with the general deload for squats the next few weeks.
Bodyweight dropped quite a bit from the last time I was in the gym since I started this diet, and it's not from water weight or lack of carbs. Probably from crapping all the stuff in my bowels with the fruits detoxing me
Over and under test is improving
Body weight at gym - 217lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
Box Squat - 18 inch bench - high bar - wide stance
Warm up - Bar x 10, 95lbs x 10, 135x10
Rotation 1) 225lbs x 10
Rotation 2) 245lbs x 10
2 inch higher bench than last time. Wider stance. Not much ROM at all!
very easy, fast and snappy, harder to support the load than to squat it...but good pump in my posterior chain.
Chest supported T-Bar rows - overhand grip - elbows out
warm ups - bar x 10, 25lbs x 8
Rotation 1) 45lbs x 6
Rotation 2) 70lbs x 6
real light, just staying in the groove since I skipped the last workout
9 inch Peterson setups
Rotation 1) BW x 10 each side
Rotation 2) BW x 10 each side
lower height
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 12
on 6 inch med ball
Rotation 2) BW x 12
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 7 (+1 rep)
Rotation 2) 2kg x 7
feeling stronger on these
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x10, 15lbsx5,
Rotation 1) 30lbs x 10
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 45 secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 45 secs
Reverse Hypers - single leg x 15 each side + 2 legged x 15
smoked my hammies
upper body/cuff and lower body stretches
Slight deload, dropped overall volume a bit, in keeping with the general deload for squats the next few weeks.
Bodyweight dropped quite a bit from the last time I was in the gym since I started this diet, and it's not from water weight or lack of carbs. Probably from crapping all the stuff in my bowels with the fruits detoxing me
Over and under test is improving
Body weight at gym - 217lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) scapular pushups on bench x 10
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Rotation 3) 3 sec hold x 3 each side, alternating
Box Squat - 18 inch bench - high bar - wide stance
Warm up - Bar x 10, 95lbs x 10, 135x10
Rotation 1) 225lbs x 10
Rotation 2) 245lbs x 10
2 inch higher bench than last time. Wider stance. Not much ROM at all!
very easy, fast and snappy, harder to support the load than to squat it...but good pump in my posterior chain.
Chest supported T-Bar rows - overhand grip - elbows out
warm ups - bar x 10, 25lbs x 8
Rotation 1) 45lbs x 6
Rotation 2) 70lbs x 6
real light, just staying in the groove since I skipped the last workout
9 inch Peterson setups
Rotation 1) BW x 10 each side
Rotation 2) BW x 10 each side
lower height
Pushup with extension at top
Warm ups - scapular push up on bench x 10, push up on bench BW x10
on floor
Rotation 1) BW x 12
on 6 inch med ball
Rotation 2) BW x 12
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 7 (+1 rep)
Rotation 2) 2kg x 7
feeling stronger on these
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x10, 15lbsx5,
Rotation 1) 30lbs x 10
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 5kg x 12 + 45 secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 45 secs
Reverse Hypers - single leg x 15 each side + 2 legged x 15
smoked my hammies
upper body/cuff and lower body stretches
ChinkNasty
New member
aight colin, lets do this baby, im interested to follow your progress
coolcolj
New member
Need more sleep. Feel sapped and tired. A bit achey all over, upper back and hammies the most sore.
weighed 98.2 kg 216lbs straight out of bed in underwear
I should get some progress pics done before I change too much!
Just can't seem to eat as much as the first day now.....
only able to eat half of meal 5, hench the partial portions
Not getting as hungry now in the under eating part
1) small apple + protein drink
2) small peach + protein drink
3) banana + protein drink
4) 4 yeast free rye toast + margarine, 4 boiled eggs, some veges
5) 1/2 steak, 1.5 pork sauages, some brown rice, small amount of some combo chinese noodle thingie, some veges --> got too full, couldn't finish it!
weighed 98.2 kg 216lbs straight out of bed in underwear
I should get some progress pics done before I change too much!
Just can't seem to eat as much as the first day now.....
only able to eat half of meal 5, hench the partial portions
Not getting as hungry now in the under eating part
1) small apple + protein drink
2) small peach + protein drink
3) banana + protein drink
4) 4 yeast free rye toast + margarine, 4 boiled eggs, some veges
5) 1/2 steak, 1.5 pork sauages, some brown rice, small amount of some combo chinese noodle thingie, some veges --> got too full, couldn't finish it!
coolcolj
New member
KOArtist said:
not really Warrior diet, I haven't read the book, based more on the animabolics as linked above. Just the principals anyway. So not bothering with that, just my fruit and protein powder (for now) and fishoil caps.
-----------------
Man that was one horrible night of sleep! Everything that could have woken me up did
Body is starting to feel better though. Should be ready to train hard tomorrow once I get a good sleep tonight!
weighed 97.7 kg 214.94lbs straight out of bed in underwear
waist size = 38 inches
I thought I looked and felt leaner, so I decided to measure my waist this morning instead of waiting till next week. Wow surprised me, half an inch off the waist in 3 days!
On a good week, I only lost 1/4 inch of the waist on one of the many low carb cycling diets I tried last year...
And here I am losing it way faster, without the same effort in preparation, and suffering and I can pigout out every day!!!!
Plus it's even harder to sleep on low carb diets...
haven't taken my progress pic yet either.....doh
Felt pretty queezy today. Again I can't seem to eat as much, seem to be getting bored of food somehow....
1) small apple and peach + protein drink
2) small apple + protein drink
3) peach + protein drink
4) banana + 2 yeast free rye toast + margarine, small bit of left over steak and pork sauage, 3 pork sauages in hot dog roll each + tomato sauce. Some veges
5) more left overs... steak, mash, small amount of some combo Chinese noodle thingie, some veges + salad
I pretty much eat the same crap day in and out, so this give me a good idea of things, and it is working so far
Last edited:
coolcolj
New member
Sunday 28th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 9 - Day 1 - Lower Strength DELOAD - Micro cycle 1
Deloading and intensifying the squat next few weeks.
Still pretty overreached today, no speed on the powercleans, and squats didn't feel that light or easy, but not too heavy either.
Pretty pleased with my strength in any case. I was worried with my weight down 3-4lbs from the last few workouts, since I started dieting, that I would be weak as hell, no problems in that area.
Body weight at gym - 216lbs
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
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 131lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs
155lbs was pretty hard and barely just made 175lbs, stumbled forward too.
Will be another few weeks of unloading before I can approach my PR numbers me thinks
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 335 x 2 - rest 5 mins
3) 385 x 1 - rest 5 mins ---> equals all time PR
4) 355 x 2 - rest 5 mins
Squats felt pretty good today, especially the early warmup stuff I did in sneakers. Hips feel nice and loose. Felt it more more in hammies today too.
The heavier sets felt harder than in previous weeks though.
Form was decent all round and I didn't Good Morning any set! Strength is definitely up across the board in all my muscle groups.
385lbs felt pretty darn heavy on my back, big difference from 365lbs! Core was screaming as I walked it out. But I nailed it relatively easy, nice and upright. Felt like I could triple it. Finally pwned my old 1RM.
405lbs should be in the bag, just a matter if I can do 425-435lbs though, and get me my double Bodyweight squat....
Will keep this waveload pattern and just bump up the weight each workout.
Video of all the work sets. Didn't keep my lower back as tight as I should have, a bit of tucking there.
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...at_Waveloaded_365_335x2_385_355x2_28Jan07.mpg
---------
reverse hypers bWx15
lower body, abs and lower back stretches. Plus a few upper body ones
Deloading and intensifying the squat next few weeks.
Still pretty overreached today, no speed on the powercleans, and squats didn't feel that light or easy, but not too heavy either.
Pretty pleased with my strength in any case. I was worried with my weight down 3-4lbs from the last few workouts, since I started dieting, that I would be weak as hell, no problems in that area.
Body weight at gym - 216lbs
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
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 30lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 131lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs
155lbs was pretty hard and barely just made 175lbs, stumbled forward too.
Will be another few weeks of unloading before I can approach my PR numbers me thinks
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x6, 225x4, 255x3
in oly shoes - 285x2, 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 335 x 2 - rest 5 mins
3) 385 x 1 - rest 5 mins ---> equals all time PR
4) 355 x 2 - rest 5 mins
Squats felt pretty good today, especially the early warmup stuff I did in sneakers. Hips feel nice and loose. Felt it more more in hammies today too.
The heavier sets felt harder than in previous weeks though.
Form was decent all round and I didn't Good Morning any set! Strength is definitely up across the board in all my muscle groups.
385lbs felt pretty darn heavy on my back, big difference from 365lbs! Core was screaming as I walked it out. But I nailed it relatively easy, nice and upright. Felt like I could triple it. Finally pwned my old 1RM.
405lbs should be in the bag, just a matter if I can do 425-435lbs though, and get me my double Bodyweight squat....
Will keep this waveload pattern and just bump up the weight each workout.
Video of all the work sets. Didn't keep my lower back as tight as I should have, a bit of tucking there.
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au...at_Waveloaded_365_335x2_385_355x2_28Jan07.mpg
---------
reverse hypers bWx15
lower body, abs and lower back stretches. Plus a few upper body ones
Last edited:
coolcolj
New member
Ok sleep, woke up early, damn body clock, but went back for some lighter sleep for another couple of hours so 9 hours in total. No dreams that I could remeber, but I had 3 weird ZMA dreams yesterday
Probably because the dog kept waking me up a few times yesterday, that's when I remeber the dreams.
Not too sore, just a mild achey feeling in my abs and posterior chain. That's the beauty of singles and doubles, not as much DOMs.
weighed 97 kg 213.4lbs straight out of bed in underwear
waist size = 37.75 inches
Bling, bling! Now that's what I'm talking about, that's some fast fat loss!
what I ate yesterday - cut back a bit on the 2 later meals, went overboard the day before
1) small apple + protein drink
2) small peach + protein drink
3) Preworkout - small apple + protein drink, a few raw almonds and a little broccoli sprouts
4) Postworkout - natural raw muesli + oat milk + whey
5) scammed some stuff from a party - a lot of roast beef and pork, 2 pork sauages, 4 small baked potatoes, one small pumpkin bit, some veges + salad, half tomato
mobility work - upper and hips and lower leg
12min walk, and light stretching after
Probably because the dog kept waking me up a few times yesterday, that's when I remeber the dreams.
Not too sore, just a mild achey feeling in my abs and posterior chain. That's the beauty of singles and doubles, not as much DOMs.
weighed 97 kg 213.4lbs straight out of bed in underwear
waist size = 37.75 inches
Bling, bling! Now that's what I'm talking about, that's some fast fat loss!
what I ate yesterday - cut back a bit on the 2 later meals, went overboard the day before
1) small apple + protein drink
2) small peach + protein drink
3) Preworkout - small apple + protein drink, a few raw almonds and a little broccoli sprouts
4) Postworkout - natural raw muesli + oat milk + whey
5) scammed some stuff from a party - a lot of roast beef and pork, 2 pork sauages, 4 small baked potatoes, one small pumpkin bit, some veges + salad, half tomato
mobility work - upper and hips and lower leg
12min walk, and light stretching after
coolcolj
New member
sleep, same thing as yesterday. Feel ok. Posterior chain especially lower back sore from walking, but my hammies were feeling pretty trashed from squats yesterday afternoon as well.
weighed 97 kg 213.4lbs straight out of bed in underwear
what I ate yesterday - less on the 5th meal than before
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) 4 x yeast free rye toast + margarine, 2 pork sauages
5) roast beef + gravy, chips, veges
weighed 97 kg 213.4lbs straight out of bed in underwear
what I ate yesterday - less on the 5th meal than before
1) small apple + protein drink
2) small apple + protein drink
3) banana + protein drink
4) 4 x yeast free rye toast + margarine, 2 pork sauages
5) roast beef + gravy, chips, veges
coolcolj
New member
Tuesday 30th January - Cycle 4 Get Strong Lower Body Strong + Maintain Weight - Week 9 - Day 2 - Upper 1 DELOAD - Micro cycle 1
average workout, at least bodyweight is down. SO bored doing upper body stuff!!!
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 bench dip - BWx10
3) standing side leg raise x 5
4) Prone Scorpion - x10 each leg alternating
5) Braced Scorpion under - x8 each leg alternating
6) hurdle over and unders x 5 each direction and type
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, 20secs each, at the start of each warm up and work set rotation
sat at the bottom of a narrow stanced fullsquat - 1 min did it 2 times in total between each rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - semi-Explosive + 2 sec hold at top on last rep - +25lbs x 10, +45x6, +70x5, +90x5
elbows out, chin tucked
Rotation 1) Bar + 115lbs x 5
felt pretty hard
Dip Shrugs
warm ups - regular 10sec Hold + 5 reps, BW 2x5
controlled with hold at top
Rotation 1) BW x 10
Elbow on Knee single arm External Rotation - started from bottom
2kgx10, 4kg x 8, 15lbs x 6,
pause at middle and parallel on the way down - 1.5 min between sides
Rotation 1) 20lbs x 3
-----------------------
neurtal grip face pull - 15lbs x 15
Static stretches - pecs, lats, shoulders, rear delt, bicep, tricep, cuffs and some lower body/back
average workout, at least bodyweight is down. SO bored doing upper body stuff!!!
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 bench dip - BWx10
3) standing side leg raise x 5
4) Prone Scorpion - x10 each leg alternating
5) Braced Scorpion under - x8 each leg alternating
6) hurdle over and unders x 5 each direction and type
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, 20secs each, at the start of each warm up and work set rotation
sat at the bottom of a narrow stanced fullsquat - 1 min did it 2 times in total between each rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - semi-Explosive + 2 sec hold at top on last rep - +25lbs x 10, +45x6, +70x5, +90x5
elbows out, chin tucked
Rotation 1) Bar + 115lbs x 5
felt pretty hard
Dip Shrugs
warm ups - regular 10sec Hold + 5 reps, BW 2x5
controlled with hold at top
Rotation 1) BW x 10
Elbow on Knee single arm External Rotation - started from bottom
2kgx10, 4kg x 8, 15lbs x 6,
pause at middle and parallel on the way down - 1.5 min between sides
Rotation 1) 20lbs x 3
-----------------------
neurtal grip face pull - 15lbs x 15
Static stretches - pecs, lats, shoulders, rear delt, bicep, tricep, cuffs and some lower body/back
ChinkNasty
New member
are you not bench pressing anymore?
coolcolj
New member
haven't you heard yet? nope
I have to fix my shoulder ROM etc etc
benching and pressing just makes things worse
until my shoulders have 100% ROM and fully healthy like I had from birth I'm not benching
plus less overall CNS stress can be used to make my squat improve faster!
I have to fix my shoulder ROM etc etc
benching and pressing just makes things worse
until my shoulders have 100% ROM and fully healthy like I had from birth I'm not benching
plus less overall CNS stress can be used to make my squat improve faster!
coolcolj
New member
damn dog woke me up several times!
Whole body is achey, strange as it may seem. That chest supported row does hit my posterior chain a bit. Legs are starting to get a bit of that snappy feeling back, starting to rebound a bit.
weighed 97.2 kg 213.84lbs straight out of bed in underwear
waist = 37.5 inches
woohoo - 1 inch lost on my waist! That makes it one week of the diet.
Getting pretty easy now, not all that hungry, and actually not that hard at all.
Especially when your occupied with stuff. Eating during the day is a bit of a chore for me, just never keen to prepare meals, so this diet is perfect for me.
what I ate yesterday - eating even less now at night, just don't feel all that hungry
1) small apple + protein drink
2) peach + protein drink
3) pre-workout - banana + protein drink, small amount of raw veges and almonds
4) post workout - natural muesli + protein powder + oat milk, and 2 left over pork sauages, the last of it..
5) roast beef + gravy, brown rice and veges
Whole body is achey, strange as it may seem. That chest supported row does hit my posterior chain a bit. Legs are starting to get a bit of that snappy feeling back, starting to rebound a bit.
weighed 97.2 kg 213.84lbs straight out of bed in underwear
waist = 37.5 inches
woohoo - 1 inch lost on my waist! That makes it one week of the diet.
Getting pretty easy now, not all that hungry, and actually not that hard at all.
Especially when your occupied with stuff. Eating during the day is a bit of a chore for me, just never keen to prepare meals, so this diet is perfect for me.
what I ate yesterday - eating even less now at night, just don't feel all that hungry
1) small apple + protein drink
2) peach + protein drink
3) pre-workout - banana + protein drink, small amount of raw veges and almonds
4) post workout - natural muesli + protein powder + oat milk, and 2 left over pork sauages, the last of it..
5) roast beef + gravy, brown rice and veges
ChinkNasty
New member
is this your longest layoff ever from bench pressing and how long do you anticipate before you're benching again? I know that for me it would be psychologically impossible not to bench...
coolcolj
New member
ChinkNasty said:
no, last year I didn't bench for a good 6 months, for the same reason. I actually did strain my left cuff, that was wakeup call to fix my posture and get my scapular firing properly etc. But I didn't continue on with it till I was 100%, this time I am.
before that I never benched much anyway, especially during my oly craze period, and my shoulder ROM was pretty darn good.
Plus I don't particularly enjoy it as much as other people
A lot of effort for not much in return as far as getting more explosive and jumping higher etc. Still I'd like to closegrip bench 315x5 one day just to say I can
back when I didn't bench at all I had crazy shoulder ROM - like in this vid, look how far back my shoulders bend back on the hang snatch when I get off balanced, and it didn't hurt!!!! And I wasn't using a very wide grip either, pinkies on the outer rings. That's something I can't do now and it would hurt like a bitch too....I want to get back there
right click and save first first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HangSquatSnatchForm_19Feb03.mpg
coolcolj
New member
Good deep 7 hour sleep, just not enough of it, had to get up early. Feel tired.
Body feels decent, getting that snappy feeling back. Pretty low waking pulse of 54 too.
weighed 96.9 kg 213.18lbs straight out of bed in underwear
Really starting to tighten up noticeably
what I ate yesterday -
1) small apple + protein drink
2) peach + protein drink
3) small apple + protein drink
4) protein drink, some raw almonds, 4 yeast free rye toast + margarine, steak + lettuce
5) roast beef + gravy, corn and pea combo, cooked veges
Body feels decent, getting that snappy feeling back. Pretty low waking pulse of 54 too.
weighed 96.9 kg 213.18lbs straight out of bed in underwear
Really starting to tighten up noticeably
what I ate yesterday -
1) small apple + protein drink
2) peach + protein drink
3) small apple + protein drink
4) protein drink, some raw almonds, 4 yeast free rye toast + margarine, steak + lettuce
5) roast beef + gravy, corn and pea combo, cooked veges
ChinkNasty
New member
I hear ya...yea, while we're talking about it, it seems you close grip bench a lot over regular bench...whats the thought behind this?
good work on the diet, keep it up...
good work on the diet, keep it up...
coolcolj
New member
did some compiling of stats of dudes with big legit verticals - not the cheated NFL combine types verts...
I know where I have to get my leg strength and bodyweight to now
SquatDR --> that guy with the huge vert, pic of his standing jump - 44 inch here, but has since improved to 46.5 inches without any jump training just lifting, olys and track work (he's a sprinter)!
http://www.members.optushome.com.au/coolcolj/Photos/5feet9_44inch_StandingJump.JPG
close to 50 inches off the run
http://www.members.optushome.com.au/coolcolj/Photos/5feet9_47+inch_RunningJump.JPG
Height: 5'9"
Weight: 200lbs
Squat: 620 lbs (oly full squat style) - 740 lbs raw powersquat to parallel - front squat 545 lbs
Ratio: 3.1
VJ: 46.5"
Matt Bruce (national level US oly lifter)
Height: 5'6"
Weight: 170lbs
Squat: 510 lbs (oly full squat style)
Ratio: 3
VJ: 42"
a couple more US olylifters, quoting Mike Wittmer, Jeff's dad
Jeff Wittmer
best olylifts
150kg snatch (330lbs)
195kg clean and jerk (429lbs)
Height - 5'9" I think
Weight - 198-200lbs
Squat - 561lb full oly style Backsquat, 484lb front squat
ratio - 2.8x
VJ - 39 inch
------------------
Corey Wilkes
don't know much about him.
has done a 155kg snatch and a 182.5kg clean and jerk in comp .
Usually someone with good technique will snatch just under their powerclean.
So he probbaly has the strength to powerclean around 350lbs.
So I'd say his squat is at least 500lbs
Height - ?
Weight - lifts in the 85kg class, 187lb
Squat - 530lbs ?
ratio - at least 2.8x I figure
VJ - 44 inch
I know where I have to get my leg strength and bodyweight to now
SquatDR --> that guy with the huge vert, pic of his standing jump - 44 inch here, but has since improved to 46.5 inches without any jump training just lifting, olys and track work (he's a sprinter)!
http://www.members.optushome.com.au/coolcolj/Photos/5feet9_44inch_StandingJump.JPG
close to 50 inches off the run
http://www.members.optushome.com.au/coolcolj/Photos/5feet9_47+inch_RunningJump.JPG
Height: 5'9"
Weight: 200lbs
Squat: 620 lbs (oly full squat style) - 740 lbs raw powersquat to parallel - front squat 545 lbs
Ratio: 3.1
VJ: 46.5"
Matt Bruce (national level US oly lifter)
Height: 5'6"
Weight: 170lbs
Squat: 510 lbs (oly full squat style)
Ratio: 3
VJ: 42"
a couple more US olylifters, quoting Mike Wittmer, Jeff's dad
Jeff Wittmer
best olylifts
150kg snatch (330lbs)
195kg clean and jerk (429lbs)
Height - 5'9" I think
Weight - 198-200lbs
Squat - 561lb full oly style Backsquat, 484lb front squat
ratio - 2.8x
VJ - 39 inch
------------------
Corey Wilkes
don't know much about him.
has done a 155kg snatch and a 182.5kg clean and jerk in comp .
Usually someone with good technique will snatch just under their powerclean.
So he probbaly has the strength to powerclean around 350lbs.
So I'd say his squat is at least 500lbs
Height - ?
Weight - lifts in the 85kg class, 187lb
Squat - 530lbs ?
ratio - at least 2.8x I figure
VJ - 44 inch
coolcolj
New member
Thursday 1st February - Cycle 4 Get Strong+Maintain Weight - Week 9 - Day 3 - Lower 2 Strength/Assistance DELOAD - Micro cycle 1
Felt pretty snappy and explosive today, and yet I'm still rebounding back from a overreached state. Bodyweight down 5lbs the last time I did this workout and boy did I notice that, nice increase in my hops!
One of the gym instructors there that I know, who I haven't seen in a month or so, asked me when I was stretching at the end "leaning up again Colin?" .
I replied "you noticed?"
Diet is definitely working, and that's only 1 week and 1 inch off the waist of a planned 8-9 inches so far! So far strength and power is holding up too.
Body weight at gym - 214.5lbs
Workout time - 1.75 hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 6 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) back extension x 5 + 6 twisting to each side
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) "hurdle" over and unders x 5 each direction and each type
8) glute bridge x 10
9) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 255lbs
a) Speed hops on a 3 inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one leg jump
d) 3 step vertical jump
3 sets at max effort. Dang explosive as hell.
Standing VJ is up 1-1.5 inches over my best at any bodyweight at the gym!
One step VJ about 0.5 inch higher, 3 step 0.5 to 1 inch higher. Running one leg I can't tell, but it's still crap, but much smoother in any case
I'm gonna fly if this keeps up when I hit 180lbs!!!
Power Cleans
did these after each set of jumps and before sets on squats from 95lbs to 225lbs
Powerclean + 2 x High Hang Powerclean - bar, 111lbs 131lbs x 2 sets
WD40 made the bar spin so smooth
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3
in oly shoes - 285x3, 315x2, 345x1
345lbs x 5 --> 1 rep in the tank
The warmup sets felt so much easier, very smooth going down, hips feel so much looser and freer. 345lbs was kinda hard, but easier than last week. My upper back didn't feel like caving in like it did on the 5-6th rep last time.
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 175lbs x 6 (+10lbs)
175lbs was pretty hard, had to work hard keeping the bar off the safety pins on the last 2 reps.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - BW x 4 each side, Bar x 3 each side, 95lbs x 3 each side, 135lbs (+20lbs) x 3 each side
video of the paused Good Mornings onto toes and reverse lunges
right click on link and save first to avoid errors
http://www.members.optushome.com.au...orning_ontoToes175x6_RevLunge135x6_1Feb07.mpg
Toe curls on lying leg curl machine - 1 Plate x 6 reps
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 45lbs x2, 45lbs x 7 (+1 rep)
--
barbell sidebends - BAR x 5 each side
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 6 (+1 rep) each side
lower body, abs and lower back stretches
Felt pretty snappy and explosive today, and yet I'm still rebounding back from a overreached state. Bodyweight down 5lbs the last time I did this workout and boy did I notice that, nice increase in my hops!
One of the gym instructors there that I know, who I haven't seen in a month or so, asked me when I was stretching at the end "leaning up again Colin?" .
I replied "you noticed?"
Diet is definitely working, and that's only 1 week and 1 inch off the waist of a planned 8-9 inches so far! So far strength and power is holding up too.
Body weight at gym - 214.5lbs
Workout time - 1.75 hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 6 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) back extension x 5 + 6 twisting to each side
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) "hurdle" over and unders x 5 each direction and each type
8) glute bridge x 10
9) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 255lbs
a) Speed hops on a 3 inch step x 5
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one leg jump
d) 3 step vertical jump
3 sets at max effort. Dang explosive as hell.
Standing VJ is up 1-1.5 inches over my best at any bodyweight at the gym!
One step VJ about 0.5 inch higher, 3 step 0.5 to 1 inch higher. Running one leg I can't tell, but it's still crap, but much smoother in any case
I'm gonna fly if this keeps up when I hit 180lbs!!!
Power Cleans
did these after each set of jumps and before sets on squats from 95lbs to 225lbs
Powerclean + 2 x High Hang Powerclean - bar, 111lbs 131lbs x 2 sets
WD40 made the bar spin so smooth
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3
in oly shoes - 285x3, 315x2, 345x1
345lbs x 5 --> 1 rep in the tank
The warmup sets felt so much easier, very smooth going down, hips feel so much looser and freer. 345lbs was kinda hard, but easier than last week. My upper back didn't feel like caving in like it did on the 5-6th rep last time.
---------
Rotating Sets between each exercise
2-3 mins or so rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - 95lbs x 3, 135lbs x 3, 175lbs x 6 (+10lbs)
175lbs was pretty hard, had to work hard keeping the bar off the safety pins on the last 2 reps.
Reverse Lunge - vertical shins, wide stance, rear leg kept on the straighter side - paused at bottom - oly shoes - BW x 4 each side, Bar x 3 each side, 95lbs x 3 each side, 135lbs (+20lbs) x 3 each side
video of the paused Good Mornings onto toes and reverse lunges
right click on link and save first to avoid errors
http://www.members.optushome.com.au...orning_ontoToes175x6_RevLunge135x6_1Feb07.mpg
Toe curls on lying leg curl machine - 1 Plate x 6 reps
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 45lbs x2, 45lbs x 7 (+1 rep)
--
barbell sidebends - BAR x 5 each side
Sideways situp on hyper bench - BW x 3, Paused top, middle bottom on the way down - BW x 6 (+1 rep) each side
lower body, abs and lower back stretches
coolcolj
New member
Crap sleep. Feel a bit drained.
Overall achey feeling, but no major DOMs.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
Woah, big drop, chocolate yesterday didn't do much
Still haven't taken any progress pics, a bit too late now...
what I ate yesterday -
1) small apple + protein drink
2) small apple + 2 hard boiled eggs
3) peach + protein drink
4) pre workout - 2 hard boiled eggs + lettuce
5) post workout - natural muesli + protein powder + oat milk, some chocolate
6) steak, a bit of brown rice, pea and corn combo and some cooked veges - felt very full, didn't eat much of the other stuff other than the steak
mobility work
12min walk, some easy stretching
Overall achey feeling, but no major DOMs.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
Woah, big drop, chocolate yesterday didn't do much
Still haven't taken any progress pics, a bit too late now...
what I ate yesterday -
1) small apple + protein drink
2) small apple + 2 hard boiled eggs
3) peach + protein drink
4) pre workout - 2 hard boiled eggs + lettuce
5) post workout - natural muesli + protein powder + oat milk, some chocolate
6) steak, a bit of brown rice, pea and corn combo and some cooked veges - felt very full, didn't eat much of the other stuff other than the steak
mobility work
12min walk, some easy stretching
coolcolj
New member
Damn dog woke me up just before midnight, had to go smack him a good one...
Hammies got prettty sore yesterday afternoon. Still a bit achey now.
Right groin/adductor inflamed feeling.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
On the Tanita scale it says my Bodyfat% dropped from 28.7 to 27.4% in the first week as well. The actual % isn't correct, but it's good to know it's dropping in a relative sense. This page http://home.fuse.net/clymer/bmi/
says I went from 20.1% bodyfat to 18.8% in the first week.
LOL 1.3% in each case, how uncanny!
I'm still scratching my head on this diet, well at least my version. I have no idea how it works so well!!
I mean 1 inch off the waist and 5lbs off me in a week and with no strength (muscle?) loss?!
I mean I'm not lean, but I ain't obese either. I'm certainly not starving per se, I feel really full and satisfied. I feel strong and energetic, alert, thanks to the low insulin levels. I get that too on low carb diets, but it's a different kind of feeling.
It's diet that doesn't even feel like a diet! I'm not counting calories either. I really pigged out last night on some fatty foods, but yet the scale actually went down this morning. Although waist stayed the same, so that's maintenance
I could eat like this all year round.
This is like PMSF or V Diet type results, without the hunger and suffering. You can have your cake and eat it
Maybe I just hit onto the thing my body really thrives on. I haven't eaten any fruit for years until last week...must be the fruit...
http://www.t-nation.com/findArticle.do?article=body_95forbid
Hammies got prettty sore yesterday afternoon. Still a bit achey now.
Right groin/adductor inflamed feeling.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
On the Tanita scale it says my Bodyfat% dropped from 28.7 to 27.4% in the first week as well. The actual % isn't correct, but it's good to know it's dropping in a relative sense. This page http://home.fuse.net/clymer/bmi/
says I went from 20.1% bodyfat to 18.8% in the first week.
LOL 1.3% in each case, how uncanny!
I'm still scratching my head on this diet, well at least my version. I have no idea how it works so well!!
I mean 1 inch off the waist and 5lbs off me in a week and with no strength (muscle?) loss?!
I mean I'm not lean, but I ain't obese either. I'm certainly not starving per se, I feel really full and satisfied. I feel strong and energetic, alert, thanks to the low insulin levels. I get that too on low carb diets, but it's a different kind of feeling.
It's diet that doesn't even feel like a diet! I'm not counting calories either. I really pigged out last night on some fatty foods, but yet the scale actually went down this morning. Although waist stayed the same, so that's maintenance
I could eat like this all year round.
This is like PMSF or V Diet type results, without the hunger and suffering. You can have your cake and eat it
Maybe I just hit onto the thing my body really thrives on. I haven't eaten any fruit for years until last week...must be the fruit...
http://www.t-nation.com/findArticle.do?article=body_95forbid
coolcolj
New member
9 hours of sleep total, just didn't feel high quality that's all.
Mild achey feeling all over from my part time job yesterday. I felt strong though yesterday, just on an apple + protein drink for 4 hours too!
weighed 96.1 kg 211.4lbs straight out of bed in underwear
waist - 37 inches
sweet waist droppped another half an inch!
what I ate yesterday - I got caught up and forgot to eat between the 3rd and 4th meal...plus it feels like I didn't eat enough on that last meal to make up for the missed meal
1) small apple + protein drink
2) peach + protein drink
3) peach + protein drink
6 hour gap here
4) some raw almonds, 4 yeast free rye toast + margarine, roast beef + lettuce, some chocolate, small bit of brown rice and corn/pea combo
Mild achey feeling all over from my part time job yesterday. I felt strong though yesterday, just on an apple + protein drink for 4 hours too!
weighed 96.1 kg 211.4lbs straight out of bed in underwear
waist - 37 inches
sweet waist droppped another half an inch!
what I ate yesterday - I got caught up and forgot to eat between the 3rd and 4th meal...plus it feels like I didn't eat enough on that last meal to make up for the missed meal
1) small apple + protein drink
2) peach + protein drink
3) peach + protein drink
6 hour gap here
4) some raw almonds, 4 yeast free rye toast + margarine, roast beef + lettuce, some chocolate, small bit of brown rice and corn/pea combo
coolcolj
New member
Sunday 4th February - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 10 - Day 1 - LIGHT Prehab Rehab DELOAD - Microcycle 1
Still deloading. Dropped the box squats, Peterson step ups and reverse hypers
Bodyweight down 1lb from last workout and 3.5lbs down from the last time I did this workout..man did I look a lot trimmer in the gym! Feeling much looser and more flexible since I started leaning up as well.
Felt a bit queezy and light headed, but strength was surprisingly up by a quite a bit. Warmed up real fast. Off course deloading the squats is the main reason, but it's good to know the massive calorie deficit isn't hurting me there. Plus the fruit and higher consistent level of protein has got to help too. I'll find out when I squat heavy in 2 days time if that is still the case though.
Body weight at gym - 213.5lbs
Workout time - 1 hour
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) high glute mobility drill x 10 each side
5) hurdle over and unders x5 each direction and leg
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position and 1 rep
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Pushup with extension at top and hold
Warm ups - push up on bench x 10, on floor BW x2
on floor
Rotation 1) BW x 10
on 6 inch med ball
Rotation 2) BW x 10
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
warm ups - 15lbs x 5, 30lbs x 5
hold at top
Rotation 1) 45lbs x 10
Rotation 2) 45lbs x 10
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x 10, 15lbsx5,
Rotation 1) 30lbs x 11 (+1 rep)
Rotation 2) 35lbs x 8
someone had the 30s so used 35s on the 2nd set. Very easy compared to before!
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each, 2kg x 2
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 3kg x 6 (+1kg)
-----------------------
Cooldown - ISO stretches
Subscap raises 5kg x 12 + 45secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1 min
upper body/cuff and lower body stretches
Still deloading. Dropped the box squats, Peterson step ups and reverse hypers
Bodyweight down 1lb from last workout and 3.5lbs down from the last time I did this workout..man did I look a lot trimmer in the gym! Feeling much looser and more flexible since I started leaning up as well.
Felt a bit queezy and light headed, but strength was surprisingly up by a quite a bit. Warmed up real fast. Off course deloading the squats is the main reason, but it's good to know the massive calorie deficit isn't hurting me there. Plus the fruit and higher consistent level of protein has got to help too. I'll find out when I squat heavy in 2 days time if that is still the case though.
Body weight at gym - 213.5lbs
Workout time - 1 hour
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x6 each leg alternating
3) Braced Scorpion under - x6 each leg alternating
4) high glute mobility drill x 10 each side
5) hurdle over and unders x5 each direction and leg
Rotating Sets between each exercise
Resting 1 min on warm ups and 1-2 mins between each exercise on work sets
Reach, Roll and Lift
stretches in the same position and 1 rep
Rotation 1) 3 sec hold x 3 each side, alternating
Rotation 2) 3 sec hold x 3 each side, alternating
Pushup with extension at top and hold
Warm ups - push up on bench x 10, on floor BW x2
on floor
Rotation 1) BW x 10
on 6 inch med ball
Rotation 2) BW x 10
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
warm ups - 15lbs x 5, 30lbs x 5
hold at top
Rotation 1) 45lbs x 10
Rotation 2) 45lbs x 10
Dumbbell Curls - hold at the middle on the way down
warm ups - 2kg x 10, 15lbsx5,
Rotation 1) 30lbs x 11 (+1 rep)
Rotation 2) 35lbs x 8
someone had the 30s so used 35s on the 2nd set. Very easy compared to before!
Low Incline face down dumbell Raise/External Rotation combo
warm ups - 1kg x 3 each, 2kg x 2
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 3kg x 6 (+1kg)
-----------------------
Cooldown - ISO stretches
Subscap raises 5kg x 12 + 45secs Pec/Subscap stretched ISO hold
Pushup/Dip knee supported stretched hold x 1 min
upper body/cuff and lower body stretches
coolcolj
New member
Feel ok, body feels worked, but not sore.
weighed 95.9 kg 211lbs straight out of bed in underwear
dropping down 0.2kg each day so far this week regardless of what I eat at night it seems
what I ate yesterday -
1) small apple + protein drink
2) small apple + protein drink
3) small apple + protein drink, then some raw almonds and a bit of lettuce pre workout
4) post workout - natural muesli + protein powder + oat milk, some chocolate
5) Lots of roast beef, broccoli, pea/corn combo
weighed 95.9 kg 211lbs straight out of bed in underwear
dropping down 0.2kg each day so far this week regardless of what I eat at night it seems
what I ate yesterday -
1) small apple + protein drink
2) small apple + protein drink
3) small apple + protein drink, then some raw almonds and a bit of lettuce pre workout
4) post workout - natural muesli + protein powder + oat milk, some chocolate
5) Lots of roast beef, broccoli, pea/corn combo
coolcolj
New member
freaking dog interuppted my sleep, can't wait the day this mutt dies!
Very low waking pulse of 53 though, lowest ever in the last year. So well into deloading now. Body feels fairly good. Will keeping deloading for at least another week though.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
took some progress pics last night, dang I looked a lot fatter than I seem to look in the mirror and at the gym
I looked back at pics when I had a 33 inch waist, and while I was still fat then, I looked a lot different. Almost like 2 people with different proportions and bodyshape!!
what I ate yesterday - decided to pig out and get the calories way up. Blood sugar or something crashed something severe after meal 4! Got the jitters and shakes, but fine upon waking.
Very carb sensitive right now
1) small apple + protein drink
2) nectarine + protein drink
3) small apple + protein drink
4) some raw almonds, 4 yeast free rye toast + margarine, 3 sauages, 2 x chinese sticky rice pudding type thing with fatty meats and other crap wrapped in bamboo leaves etc
5) small amount some roast beef + broccoli
man there is not a whole lot of calories and carbs in fruit
http://www.calorie-counter-chart.com/calories-in-fruit.htm
Very low waking pulse of 53 though, lowest ever in the last year. So well into deloading now. Body feels fairly good. Will keeping deloading for at least another week though.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
took some progress pics last night, dang I looked a lot fatter than I seem to look in the mirror and at the gym
I looked back at pics when I had a 33 inch waist, and while I was still fat then, I looked a lot different. Almost like 2 people with different proportions and bodyshape!!
what I ate yesterday - decided to pig out and get the calories way up. Blood sugar or something crashed something severe after meal 4! Got the jitters and shakes, but fine upon waking.
Very carb sensitive right now
1) small apple + protein drink
2) nectarine + protein drink
3) small apple + protein drink
4) some raw almonds, 4 yeast free rye toast + margarine, 3 sauages, 2 x chinese sticky rice pudding type thing with fatty meats and other crap wrapped in bamboo leaves etc
5) small amount some roast beef + broccoli
man there is not a whole lot of calories and carbs in fruit
http://www.calorie-counter-chart.com/calories-in-fruit.htm
coolcolj
New member
looks to me these kids lack hip extension, posterior chain strength and explosiveness
http://www.youtube.com/profile_videos?user=VelocityWestla
LOL - olympic sprinter vs Josh
http://www.youtube.com/watch?v=c2a5EN_HtLY
shows the difference between running over the surface with high hips and skipping vs running on the ground and muscling it
http://www.youtube.com/profile_videos?user=VelocityWestla
LOL - olympic sprinter vs Josh
http://www.youtube.com/watch?v=c2a5EN_HtLY
shows the difference between running over the surface with high hips and skipping vs running on the ground and muscling it
coolcolj
New member
i'm carb sensitive
http://www.higher-faster-sports.com/metabolictyping.html
http://www.higher-faster-sports.com/metabolictyping.html
enigma4dub
Active member
its something else to see world class speed...... but when you see it against an avg. joe...simply amazing
coolcolj
New member
Tuesday 6th January - Cycle 4 Get Lower Body Strong+Maintain Weight - Week 10 - Day 2 - Lower Strength DELOAD - Micro cycle 1
Feeling fresher this workout, but it feels like my strength is down a bit on the heavy stuff and work capacity is definitely down.
Body weight at gym - 214lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up -
15sec 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
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5
5) Prone Scorpion - x12 each leg alternating
6) Braced Scorpion under - x10 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 119lbs, 129lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs
speed and snap is back. But I used a really crappy bent bar which made things a bit harder, really tested my grip! WD40 on the bar made all the plates slip off somehow on the 175b set, so I only didn't do 2nd high hang rep
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 275x3
in oly shoes - 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 385 x 1 - rest 5 mins
3) 355 x 2 - rest 5 mins
4) 2 walkouts with 405lbs
wanted to see if I could easily hit 385lbs straight without waveloading. No problems. Felt somewhat harder, I think I have lost strength..or maybe I have some neural fatigue building doing all this 90+% stuff for so long.
Warmups felt way easier than before though!
I need to build up my work capacity for heavy singles. That single with 385lbs really fatigued me much more than it would have last year.
Used a different squat rack in the gym, this is one of those open design ones. Was a bit nerve racking at first, felt naked, due to the open design, but no issues after doing 365lbs and lining up the bent/curved bar so it didn't flip on my back. 385 was more solid walking out, core didn't wobble as much as last week. 405lbs walkouts felt solid too, didn't feel too heavy on my back.
here is the video of the 385 and 355x2 sets. Different camera angle for those people who complained I wasn't going as low as I could have...I am going as low as I can physically can....see changing the camera angle and perspective makes it look like I'm going down much lower doesn't it?
Also the the camera exposure was going haywire with the sunlight in mirror reflection, so I tried to compensate in the video editor but it looks funny...
Also noticed I still do that weird s-bend thing with legs all this time... I do spread my knees out on the way down subconsciously and they come back to neutral on the way up
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_385_355x2_6Feb07.mpg
Feeling fresher this workout, but it feels like my strength is down a bit on the heavy stuff and work capacity is definitely down.
Body weight at gym - 214lbs
Workout time - 1.25 hours
Workout rating - 8/10
General warm up -
15sec 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
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5
5) Prone Scorpion - x12 each leg alternating
6) Braced Scorpion under - x10 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) various hops
9) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
Rotating Sets between each exercise
Resting 2-3mins
Power Cleans
did these in between the warm up sets on squats from 95lbs to 18bs
Powerclean + 2 x High Hang Powerclean - bar, 89lbs, 119lbs, 129lbs, 155lbs,
Powerclean + High Hang Powerclean - 175lbs
speed and snap is back. But I used a really crappy bent bar which made things a bit harder, really tested my grip! WD40 on the bar made all the plates slip off somehow on the 175b set, so I only didn't do 2nd high hang rep
Full Oly Squats - Oly Shoes - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 275x3
in oly shoes - 315x2, 345x1
controlled down, semi-explosive up
1) 365 x 1 - rest 3 mins
2) 385 x 1 - rest 5 mins
3) 355 x 2 - rest 5 mins
4) 2 walkouts with 405lbs
wanted to see if I could easily hit 385lbs straight without waveloading. No problems. Felt somewhat harder, I think I have lost strength..or maybe I have some neural fatigue building doing all this 90+% stuff for so long.
Warmups felt way easier than before though!
I need to build up my work capacity for heavy singles. That single with 385lbs really fatigued me much more than it would have last year.
Used a different squat rack in the gym, this is one of those open design ones. Was a bit nerve racking at first, felt naked, due to the open design, but no issues after doing 365lbs and lining up the bent/curved bar so it didn't flip on my back. 385 was more solid walking out, core didn't wobble as much as last week. 405lbs walkouts felt solid too, didn't feel too heavy on my back.
here is the video of the 385 and 355x2 sets. Different camera angle for those people who complained I wasn't going as low as I could have...I am going as low as I can physically can....see changing the camera angle and perspective makes it look like I'm going down much lower doesn't it?
Also the the camera exposure was going haywire with the sunlight in mirror reflection, so I tried to compensate in the video editor but it looks funny...
Also noticed I still do that weird s-bend thing with legs all this time... I do spread my knees out on the way down subconsciously and they come back to neutral on the way up
Right click on video and save first to avoid errors!
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_385_355x2_6Feb07.mpg
Lone Trooper
Banned
Doesn't look much lower to me, honestly. If you say that's as low as you can go, so be it. Doesn't matter anyway, you get results - end of story.
Keep it up, always tanking along.
Keep it up, always tanking along.
coolcolj
New member
I shouldn't feel moody, but I am. A bit sapped, not in that drained way, different kind of feeling. I guess it's when you lift heavy singles and stuff.
Again whole body is achey, but not like when do high volume sets.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
I figured I haven't been eating enough at night on week 2, compared to week 1, so I am making sure I stuff myself till bursting point this week! Been losing weight way to quickly on week 2 and you get a different/negative type feeling if you don't eat enough at night.
what I ate yesterday -
1) small apple + protein drink
2) nectarine + protein drink
3) preworkish - small apple + 2 hard boiled eggs, small bit lettuce and raw almonds
4) post workout - natural muesli + whey+ oat milk, some chocolate, 2 sauages, 4 yeast free rye toast + margarine
5) medium amount of roast beef + corn/pea combo
Again whole body is achey, but not like when do high volume sets.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
I figured I haven't been eating enough at night on week 2, compared to week 1, so I am making sure I stuff myself till bursting point this week! Been losing weight way to quickly on week 2 and you get a different/negative type feeling if you don't eat enough at night.
what I ate yesterday -
1) small apple + protein drink
2) nectarine + protein drink
3) preworkish - small apple + 2 hard boiled eggs, small bit lettuce and raw almonds
4) post workout - natural muesli + whey+ oat milk, some chocolate, 2 sauages, 4 yeast free rye toast + margarine
5) medium amount of roast beef + corn/pea combo
coolcolj
New member
Lone Trooper said:
the point is I'm squatting no higher than in my early days of training!
many years ago
And way lower than a powerlifting squat, even if my hip crease is still considered parallel....
look at the ROM of the bar! When I boxsquat on a 12-14 inch box, I have to move the safety pins up 2 holes even if my thighs are still at parallel!
I'm getting people saying to me my squat is not an oly squat...
Lone Trooper
Banned
coolcolj said:the point is I'm squatting no higher than in my early days of training!
many years ago
And way lower than a powerlifting squat, even if my hip crease is still considered parallel....
look at the ROM of the bar! When I boxsquat on a 12-14 inch box, I have to move the safety pins up 2 holes even if my thighs are still at parallel!
I'm getting people saying to me my squat is not an oly squat...
Did you mean you're getting tired of people telling you that? I'm certainly not saying that - in the end, I really don't care. What matters is results. Hell, if you're making the gains you're making in your VJ and sprinting ability without squatting properly, well then more power to you!
'sides, even if you COULD sink an inch or two more, I doubt that would really change much of anything anyway. Difference would certainly be nominal.
Lone Trooper
Banned
About the ZMA you take CCJ, what kind? And how much?
I was looking into this:
http://www.vitaglo.com/2200.html
I was looking into this:
http://www.vitaglo.com/2200.html
coolcolj
New member
Lone Trooper said:
I take the Optimum Nutrition ZMA, licensed from SNAC. Make sure it is licnesed from SNAC as that's the real one that was done with studies etc
this one
http://www.amazon.com/Optimum-Nutrition-ZMA-180-capsules/dp/B00014HUNU
get the biggest bottle size for value, 180 caps I think. You get a month's supply for free!
----
dog woke me up in the middle of the night, had to go let him out. That stuffed up my sleep even if I was able to go back to sleep. Felt really dead.
weighed 96.3 kg 211.86lbs straight out of bed in underwear
No change in weight, waist still at 37 inches, but weight did drop down during the day to 211lbs, it's normally around 212.5lbs. So maybe it will be lower tommorrow. Which is cool, because I'm really stuffing myself at night.
what I ate yesterday -
1) small apple + protein drink
2) nectarine + protein drink
3) nectarine + 2 hard boiled eggs + handful of raw almonds
4) 2 big burgers with the works
5) medium amount of roast beef + broccoli
------
didn't feel like going to the gym today. Just did some stuff at home, whic is about what I what have done in the gym anyway, except for chest supported rows.
did one lower body move then an upper one, until all sets of that exercise are done etc
Lower stuff -
1) cross band walks with green jumpstretch band - 1x5, 2x10 each direction
wooo these smoked my glutes http://www.t-nation.com/findArticle.do?article=06-101-training
2) forward and back, hip swings x 15
3) side to side hip swings x 15
4) prone scorpion x 10 each side
5) braced scorpion under x 8 each side (serratus were pretty smoked by now, and this toasted em further)
6) hip squat on sofa quad stretched hold x 1 min
7) high glute dynamic stretch, until they lossened up
8) single leg SLDL mobility walks down the hall - damn hard
Upper stuff -
1) some arm swings and mobility drills
2) single arm scapular pushup against stair railing, body at 45 degee angle 2x10 each side
3) scapular wall slides 2x10
4) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
http://www.t-nation.com/findArticle.do?article=07-008-feature
+ band dislocates with green band held full length x 10. For 3 sets
They both pretty much do a similar thing, smoke the cuffs and upper/lower traps, especially with higher band tension/closer grip! The dislocates also do a bit of shoulder stretching, ie http://www.youtube.com/watch?v=2f8mfWaU6lY
That guy can do clean grip overhead box squats, so it must work
http://www.youtube.com/watch?v=PJrw2EnEuf0
5) Over and under stretches, plus a set of 3 reach, roll and lifts
then a 12min walk, felt real good doing that after all the above
a few easy static stretches after
Last edited:
Lone Trooper
Banned
Cheaper from here: http://www17.netrition.com/optimum_zma_page.html
They take a day to deliver to me. Right here at home in NY.
I've been told the mag malate is what really gives the deeper sleep, so you can just get that. You don't need the ZMA, zinc and all that. Just Mag Malate. Gonna be giving these a shot.
Do you notice you get drowsy from it? Fall asleep quicker?
Is it harder to get up the next day?
Is there a reliance built on it, like sleep medications?
They take a day to deliver to me. Right here at home in NY.
I've been told the mag malate is what really gives the deeper sleep, so you can just get that. You don't need the ZMA, zinc and all that. Just Mag Malate.
Gonna be giving these a shot.Do you notice you get drowsy from it? Fall asleep quicker?
Is it harder to get up the next day?
Is there a reliance built on it, like sleep medications?
coolcolj
New member
Lone Trooper said:Cheaper from here: http://www17.netrition.com/optimum_zma_page.html
They take a day to deliver to me. Right here at home in NY.
I've been told the mag malate is what really gives the deeper sleep, so you can just get that. You don't need the ZMA, zinc and all that. Just Mag Malate.
Do you notice you get drowsy from it? Fall asleep quicker?
Is it harder to get up the next day?
Is there a reliance built on it, like sleep medications?
I buy it from a health shop in person, I just googled that as an example
In any case at the health shop the 180cap version is way cheaper than the 90 cap one, you get 90 caps for free!
it's not a drug or miracle worker. Most people who train hard will be really low in zinc, so reducing testosterone etc. B12 helps in the sleep and magnesium helps with the muscle relaxation and CNS recovery. And the form of each is much higher quality than what you get in supplements. Plus there is a synergistic ratio of all the above. You have to take it on an empty stomach 30-45min before sleep. Calcium inhibits its absorption
Easier to sleep, but not like it knocks you out.
You definitely get deeper sleeps, with lots of weird dreams if you can remeber them
I never had much dreams in years until I took this, and boom
Lone Trooper
Banned
coolcolj said:I buy it from a health shop in person, I just googled that as an example
In any case at the health shop the 180cap version is way cheaper than the 90 cap one, you get 90 caps for free!
it's not a drug or miracle worker. Most people who train hard will be really low in zinc, so reducing testosterone etc. B12 helps in the sleep and magnesium helps with the muscle relaxation and CNS recovery. And the form of each is much higher quality than what you get in supplements. Plus there is a synergistic ratio of all the above. You have to take it on an empty stomach 30-45min before sleep. Calcium inhibits its absorption
Easier to sleep, but not like it knocks you out.
You definitely get deeper sleeps, with lots of weird dreams if you can remeber them
I never had much dreams in years until I took this, and boom
Empty stomach before sleep? I eat an hour or so before I go to bed. And I drink a quart of milk with my bedtime meal. I wonder if this will screw anything up.
Lone Trooper
Banned
coolcolj said:
Yeah, I know that, but I wasn't sure if the amount in milk would be as bad as the amount some might get from taking calcium supplements prior to bed.
Lone Trooper
Banned
coolcolj said:enough to make a difference I'd say. Why you drinking it anyway? To help you sleep?
Nah, just easier to get my calories that way. I drink a gallon of 2% a day, every day. I love milk, always have. Four meals a day, a quart with each.
CCJ, have you ever checked out Kelly's No-Bull training manual for speed development? I got both the muscle building plan and speed manual - both are good reads.
coolcolj
New member
Lone Trooper said:
You must digest lactose well. Arnold "milk is for babies"
I haven't touched milk in years, bloats me up and makes me fat
I know Kelly pretty wlel now, he sent me a copy of each. I ahven't read much of the Muscle one, for obvious reasons
But the speed one is solid and meaty. Much more complete than the Vertical Jump bible. There is some overlap too. Highly recommended by me!
petpre61 said:
I use an old version of Vegas. Used to be Sonic FOundry vegs, but it's owned by Sony now. It's a pretty pro level bit of software.
If you ahve Windows XP, then it comes with a movie maker. Look for it in the start menu > programs > accessories
coolcolj
New member
Feel kinda crappy. Moderately sore and inflamed all over. Damn that stuff I did yesterday worked me good.
weighed 96 kg 211.2lbs straight out of bed in underwear
knew my weight would go down today.
what I ate yesterday - funny that sticky rice stuff didn't crash my blood sugar this time....
1) small apple + protein drink
2) peach + protein drink
4) small apple + protein drink
4) before training - 2 hard boiled eggs + handful of raw almonds
5) 4 yeast free rye toast + margarine, 2 x Chinese sticky rice/meat pudding
6) steak + small amount of broccoli/carrot/beans combo
weighed 96 kg 211.2lbs straight out of bed in underwear
knew my weight would go down today.
what I ate yesterday - funny that sticky rice stuff didn't crash my blood sugar this time....
1) small apple + protein drink
2) peach + protein drink
4) small apple + protein drink
4) before training - 2 hard boiled eggs + handful of raw almonds
5) 4 yeast free rye toast + margarine, 2 x Chinese sticky rice/meat pudding
6) steak + small amount of broccoli/carrot/beans combo
Lone Trooper
Banned
CCJ, think there's a need for the VJ Bible if I have the speed manual already?
I'm a baby? Well, fine. I am what I eat.
I'm a baby? Well, fine. I am what I eat.
coolcolj
New member
Lone Trooper said:
well it is more VJ orientated, obviously, the targetted programs are VJ specific etc lots of em too for each stage of athlete. Plus the text is all about VJ. So it is worth getting. But it isn't as well rounded as the speed book. And there is some slight overlap in terms of improving power to weight ratio.
---
A bit worn out from my part time job, but feel better than in previous months, even with the diet. The new upperbody stuff I started doing is already working.
weighed 95.6 kg 210.3lbs straight out of bed in underwear
waist = 36.75 inches
yay, down we go again. Waist down 1/4 of an inch as well.
17.5 % bodyfat with this http://home.fuse.net/clymer/bmi/
so 173.5lbs lean body mass
Into my 3rd week now, started on the Wednesday 24th January, weighing 98.4 kg 216.48lbs with a 38.5 inch waist, 20.1% bodyfat and 173lbs lean body mass. So I haven't lost any musclemass in theory!
Progress has been more consistant on this diet than any other I have tried, and without the same level of suffering too! If I keep dropping at 6-8lbs a month, while still stuffing my face at night, then I'll hit my short term goal of 198lbs in 3 months time. Maybe even ripped at 180-185lbs in 5 months time....
The stuffing at night should keep my metabolism running well and keep me sane.
ate the same stuff as yesterday, except I had a small amount of mint chocolate in meal 5
Lone Trooper
Banned
Eh, just as I figured. Damn, and I was hoping I'd hear "there's no need to buy that one, too".
Wanna send me your copy?
Wanna send me your copy?
Extra_Strong
Well-known member
What would be the best books and videos to learn the oly lifts?
plus programs?
plus programs?
Lone Trooper
Banned
Extra_Strong said:
Get a coach.
Extra_Strong
Well-known member
Lone Trooper said:
i want to know details. more of an educational point of view. Aslo I myself cannot preform many of the lifts because of my lack of range of motion in my left knee. but if i could oh my. I cannot imagain what my vertical would have been, with no trainning in high school it was 34. now my knee is fucked.
but i want to learn more about it.
Lone Trooper
Banned
What happened to your knee?
coolcolj
New member
honestly hard to tell, I don't really know what's out there. Ask Glenn Pendlay
I'm self taught and I just studied Iron Mind vids of pro lifters, video taped myself and go critque from coaches online and did drills to enhance form, or broek down the lifts. It took a long time to get the feel for it, and I ahve bad habits. Live coach is best
There is a Tommy Kono clip on youtube giving a lecture on olys that will help. Another instructional by Chad Ike and another by Dan john
Oly lifts aren't magical exercises, they won't help you jump any higher than if you were just squatting, good morning, depth jumps etc and plenty of jumping already
Get your knee sorted, start working on hip and ankle mobility, strengthen glutes, VMO, do single leg lifts and beef up hammies. I've linked to plenty articles on this already, that 18 tips to bulletproof knees at tnation article, A few Eric cressey articles - get your butt into gear part 1 and 2 etc etc
----
Feel ok, look tired though.
weighed 96.5 kg 212.3lbs straight out of bed in underwear
Big jump up, waist still the same though
what I ate yesterday - that stuff I had in meal 5, or the sauce gave me an allergic reaction straight after, sore kinda throat, running nose...maybe it's the MSG in the dim sims. Say it in the freezer and decided to steam em up, polish it off.. bad idea. Made my bodyweight go up to, and not very nutritionally sound.
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
5) 4 yeast free rye toast + margarine, 24 dim sims + soy sauce
6) steak + small amount of broccoli/carrot/beans combo
I'm self taught and I just studied Iron Mind vids of pro lifters, video taped myself and go critque from coaches online and did drills to enhance form, or broek down the lifts. It took a long time to get the feel for it, and I ahve bad habits. Live coach is best
There is a Tommy Kono clip on youtube giving a lecture on olys that will help. Another instructional by Chad Ike and another by Dan john
Oly lifts aren't magical exercises, they won't help you jump any higher than if you were just squatting, good morning, depth jumps etc and plenty of jumping already
Get your knee sorted, start working on hip and ankle mobility, strengthen glutes, VMO, do single leg lifts and beef up hammies. I've linked to plenty articles on this already, that 18 tips to bulletproof knees at tnation article, A few Eric cressey articles - get your butt into gear part 1 and 2 etc etc
----
Feel ok, look tired though.
weighed 96.5 kg 212.3lbs straight out of bed in underwear
Big jump up, waist still the same though
what I ate yesterday - that stuff I had in meal 5, or the sauce gave me an allergic reaction straight after, sore kinda throat, running nose...maybe it's the MSG in the dim sims. Say it in the freezer and decided to steam em up, polish it off.. bad idea. Made my bodyweight go up to, and not very nutritionally sound.
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
5) 4 yeast free rye toast + margarine, 24 dim sims + soy sauce
6) steak + small amount of broccoli/carrot/beans combo
coolcolj
New member
believe me I'm getting sick of pushing hip and ankle mobility work, but it's so essential to remain injury free!!!!!!!!
some quote toward Frank Yang, that guy I linked of his 40 inch vertical jump. He took it from 30 to 40 inches over the last year doing programs from Eric Cressey and Kelly Baggett. He had knee problems when he first signed up for programs from Eric Cressey, mobility work and corrective exercises fixed than and now he's jumping 40 inches and broading jumping at least 10.5 feet!
Eric Cressey
Quote:In terms of Frank's progress, I'll let him answer those questions. On my hard drive, I have programs for February, March, April and December 2006, and January 2007. He repeated one of the early 2006 programs and followed some of the programming from my off-season training manual this past fall. I also encouraged him to train with Kelly Baggett for two months during the summer, as he was interested in learning some different methodologies. So, as I've mentioned, this was a joint project from Kelly and I in many ways.
Frank
Quote:My vertical was in the low 30s when I contacted Eric. It went up 3 inches in just 4 weeks. The reason for such dramatic improvement was that he spotted my weaknesses and the dead spots right on the money and is able to fix the holes. His programs are HIGHLY individualized and I was surprised at the details of evaluations/testings before he sits down and writes the programs.
I think if I never contacted him I would be running in circles right now with minor injuries. For the sake of this post, I would say the most important thing I learned from him is the importance of mobility, prehab, rehab works, and corrective exercises. If an athlete can stay injury free his sky is unlimited.
Also, Eric never hesitates to give other coaches credit as he mentioned that i also worked wit kelly baggett and learned just as much from him and gained 3 inches in 8 weeks with his program
some quote toward Frank Yang, that guy I linked of his 40 inch vertical jump. He took it from 30 to 40 inches over the last year doing programs from Eric Cressey and Kelly Baggett. He had knee problems when he first signed up for programs from Eric Cressey, mobility work and corrective exercises fixed than and now he's jumping 40 inches and broading jumping at least 10.5 feet!
Eric Cressey
Quote:In terms of Frank's progress, I'll let him answer those questions. On my hard drive, I have programs for February, March, April and December 2006, and January 2007. He repeated one of the early 2006 programs and followed some of the programming from my off-season training manual this past fall. I also encouraged him to train with Kelly Baggett for two months during the summer, as he was interested in learning some different methodologies. So, as I've mentioned, this was a joint project from Kelly and I in many ways.
Frank
Quote:My vertical was in the low 30s when I contacted Eric. It went up 3 inches in just 4 weeks. The reason for such dramatic improvement was that he spotted my weaknesses and the dead spots right on the money and is able to fix the holes. His programs are HIGHLY individualized and I was surprised at the details of evaluations/testings before he sits down and writes the programs.
I think if I never contacted him I would be running in circles right now with minor injuries. For the sake of this post, I would say the most important thing I learned from him is the importance of mobility, prehab, rehab works, and corrective exercises. If an athlete can stay injury free his sky is unlimited.
Also, Eric never hesitates to give other coaches credit as he mentioned that i also worked wit kelly baggett and learned just as much from him and gained 3 inches in 8 weeks with his program
Lone Trooper
Banned
CCJ, what's the hip and ankle mobility work you do?
Extra_Strong
Well-known member
Lone Trooper said:
Started with a torn ACL. now I have cartilage damage and will one day be a candidate for knee replacment. but i still do squats but am just shy of going parellel, the damn thing will just not bend any farther.
coolcolj
New member
Sunday 11th February - Cycle 4 Get Strong+Maintain Weight - Week 10 - Day 1 - Lower 2 Strength/Assistance - Micro cycle 1
Bodyweight down 2lbs from the last time I did this workout, but my peak jump was 0.5 inch lower. Maybe the powercleans last time amped me up.
Felt a bit dead though to start, so that didn't help, but got stronger as the workout went through. Long ass workout, but finished off well and that's with an apple and a handful of almonds to fuel me
start a new training cycle next week. Won't be pushing the squat too hard, waiting on my GMs to catch up. Probably start doing the GMs at every workout.
Body weight at gym - 212.5lbs
Workout time - 2 hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 6 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) back extension x 5 + 6 twisting to each side
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) "hurdle" over and unders x 5 each direction and each type
8) glute bridge x 10
9) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 255lbs
a) Speed hops on a 3 inch step x 5 to start, later sets moved to a 9 inch step
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one leg jump
d) 3 step vertical jump
5-6 sets or so. earlier stuff was 2 inches lower for a while. Then peaked towards the end, but not as high as last time, despite being lighter. Didn't feel energetic
Full Oly Squats - sneakers- no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x2, 345 x2 singles
Paused
1) 315lbs x 3
2) 325lbs x 3
Did all squats in sneakers. A rep in the tank of both sets of paused squats. Still had to push fairly hard. Didn't GM any set, so an improvement there from the last time I did these, stronger hammies.
Now that I've been pushing up my hip and ankle mobility, squats are very easy and smooth, and I actually prefer squatting in sneakers over oly shoes! Just feels better, I can feel it more in my glutes too.
I'll probably squat in sneakers on this day from now on. And maybe all sets in olyshoes on the next heavier day. We'll see
Video of 2 sets of paused squats - exposure is a bit shafted...
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat_Paused315x3_325x3_11Feb07.mpg
---------
Rotating Sets between each exercise
3 mins rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - bar x 3, 95lbs x 3, 135lbs x 3,
185lbs 2x6 (+10lbs +extra set)
last rep of the first set of 185lbs was pretty hard, and I just about failed on the 2nd set, last rep was a killer! Didn't feel it much in my lower back though, more in my hammies (for the first time) and abs. Stay here till it gets easier.
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs - BW x 3 each side, Bar x 3 each side, 95lbs x 3 each side, 135lbs x 2 each side,
semi-explosive 145lbs 2x4 each side (+10lbs +extra set)
Just about failed on the 2nd set. Noticed my leg moves inward and back out when I start to explode up and strain hard, Some imbalance there.
VMO and glutes really felt it. Obliques were hammered by these so didn't do any sideways sit ups.
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom 2x6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x3, 50lbs x 7 (+5lbs)
--
lower body, abs and lower back stretches
Bodyweight down 2lbs from the last time I did this workout, but my peak jump was 0.5 inch lower. Maybe the powercleans last time amped me up.
Felt a bit dead though to start, so that didn't help, but got stronger as the workout went through. Long ass workout, but finished off well and that's with an apple and a handful of almonds to fuel me
start a new training cycle next week. Won't be pushing the squat too hard, waiting on my GMs to catch up. Probably start doing the GMs at every workout.
Body weight at gym - 212.5lbs
Workout time - 2 hours
Workout rating - 8/10
General warm up -
15sec 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) standing Side leg raise x 6 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) back extension x 5 + 6 twisting to each side
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) "hurdle" over and unders x 5 each direction and each type
8) glute bridge x 10
9) various hops, prime times, running in the spot drills
Rotating Sets between each exercise
Resting 2-3mins
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 bar to 255lbs
a) Speed hops on a 3 inch step x 5 to start, later sets moved to a 9 inch step
rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one leg jump
d) 3 step vertical jump
5-6 sets or so. earlier stuff was 2 inches lower for a while. Then peaked towards the end, but not as high as last time, despite being lighter. Didn't feel energetic
Full Oly Squats - sneakers- no Belt
warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x2, 345 x2 singles
Paused
1) 315lbs x 3
2) 325lbs x 3
Did all squats in sneakers. A rep in the tank of both sets of paused squats. Still had to push fairly hard. Didn't GM any set, so an improvement there from the last time I did these, stronger hammies.
Now that I've been pushing up my hip and ankle mobility, squats are very easy and smooth, and I actually prefer squatting in sneakers over oly shoes! Just feels better, I can feel it more in my glutes too.
I'll probably squat in sneakers on this day from now on. And maybe all sets in olyshoes on the next heavier day. We'll see
Video of 2 sets of paused squats - exposure is a bit shafted...
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat_Paused315x3_325x3_11Feb07.mpg
---------
Rotating Sets between each exercise
3 mins rest between each exercise
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - bar x 3, 95lbs x 3, 135lbs x 3,
185lbs 2x6 (+10lbs +extra set)
last rep of the first set of 185lbs was pretty hard, and I just about failed on the 2nd set, last rep was a killer! Didn't feel it much in my lower back though, more in my hammies (for the first time) and abs. Stay here till it gets easier.
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs - BW x 3 each side, Bar x 3 each side, 95lbs x 3 each side, 135lbs x 2 each side,
semi-explosive 145lbs 2x4 each side (+10lbs +extra set)
Just about failed on the 2nd set. Noticed my leg moves inward and back out when I start to explode up and strain hard, Some imbalance there.
VMO and glutes really felt it. Obliques were hammered by these so didn't do any sideways sit ups.
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom 2x6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x3, 50lbs x 7 (+5lbs)
--
lower body, abs and lower back stretches
coolcolj
New member
Extra_Strong said:
get your knees sorted first! I would, Your only making it worse long term by doing partial stuff. Like I said hip and ankle mobility work and rehab etc
It's like trying to race a car without a properly working suspension and bald tires! Everyone needs to do hip and ankle mobility work, shoulders as well, to maintain/regain their childhood level mobiility. It saves wear and tear and allows the body to function properly
Lone Trooper said:
dude have a look at some of the stuff I do at home and before my workouts! I list em all in detail
like this entry
http://www.elitefitness.com/forum/showpost.php?p=7043329&postcount=2565
read these articles (some with vids) and watch these vids
http://www.t-nation.com/readTopic.do?id=1127149
http://www.t-nation.com/findArticle.do?article=04-053-training
http://www.t-nation.com/findArticle.do?article=04-057-training
http://www.t-nation.com/readTopic.do?id=1406720
Lesson #12: If you understand "dead spots," you can make any athlete better really quickly - section
and the Neanderthal no more series here
http://www.ericcressey.com/articles.html
mobility drills in action by a hot chick in pony tails
And now you've seen 90% of Magnificent Mobility, albeit with a hotter demonstrator...
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm
ankle mobility vid by bill hartman
http://www.youtube.com/watch?v=vxr9-IB0Rr4
----
Mild drained/warm feeling, not too bad. Mild achey feeling all over. Posterior chain, quads, calves and upper back moderately sore. Glutes is the most sore - been a while since it's been like that! Definitely firing properly now
weighed 95.8 kg 210.76lbs straight out of bed in underwear
what I ate yesterday - only one night meal, and a big one at that, had to force it in, got tempted when I drove past the McDonalds on the way back home from the gym
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + handful of almonds, plus a few more almonds later on just before I headed to the gym
4) Whey+Vitamin C drink, large Coke, Big Mac, another Burger, fillet-o-fish, large fries, 10 pack McNuggest + sweet mustard sauce
Lone Trooper
Banned
That dynamic warmup is basically the Parisi Speed School warmup method, except shorter.
Gonna go through the other links now.
EDIT: I liked the tennis ball for fascia tissue on the bottom of the foot in the Bill Hartman piece. Seems useful for my bone ossification that strained my left ankle.
CCJ, do you think some of this mobility stuff is played up a bit much now, though? It seems like the "in" thing, and while it's certainly helpful, T-Nation spams all sorts of programs and such, claiming people need to stop whatever their doing and follow programs to fix these issues.
Gonna go through the other links now.
EDIT: I liked the tennis ball for fascia tissue on the bottom of the foot in the Bill Hartman piece. Seems useful for my bone ossification that strained my left ankle.
CCJ, do you think some of this mobility stuff is played up a bit much now, though? It seems like the "in" thing, and while it's certainly helpful, T-Nation spams all sorts of programs and such, claiming people need to stop whatever their doing and follow programs to fix these issues.
Last edited:
coolcolj
New member
I also sit in the bottom of a narrow stance (3-5 inches apart) fullsquat position and try and get the heels to touch the floor for a min for 2-3 sets 1-2 times a week. And also during my general warmup period when training lower body, for 20-30secs
really helps ankle mobility and squatting in flat shoes of course! Stretched ISO Hold basicly
really helps ankle mobility and squatting in flat shoes of course! Stretched ISO Hold basicly
Extra_Strong
Well-known member
coolcolj said:
The injury is about 5 years old my range of motions stops because the of damage to the biomachanics of my knee. I have had it scoped twice. for me. but i just want to know how to do them to teach them or understand them. All aspects. of it and i dont want to read the wrong stuff.
so What would be the best books and videos to learn the oly lifts?
plus programs?
coolcolj
New member
there must be some rehab you can do to restore Range of motion, maybe a lot harder now though
I already said I don't know I don't know much about the material out there. I'm self taught myself, and just watching and studying a lot of Iron Mind footage of elite ilylifts training etc. Ask Glenn Pendlay in this forum, he's a coach
------
Feeling ok. Quads, hammies and especially glutes pretty sore. Legs and hips seem to have blown up from the last workout! Should be stronger next lower body workout I reckon.
weighed 95.9 kg 211lbs straight out of bed in underwear
what I ate yesterday - overdid the sauages me thinks, they're really high in cals
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 5.5 sauages, small amount of broccoli/cauliflower/bean combo
5) steak + pea/corn combo
I already said I don't know
I don't know much about the material out there. I'm self taught myself, and just watching and studying a lot of Iron Mind footage of elite ilylifts training etc. Ask Glenn Pendlay in this forum, he's a coach------
Feeling ok. Quads, hammies and especially glutes pretty sore. Legs and hips seem to have blown up from the last workout! Should be stronger next lower body workout I reckon.
weighed 95.9 kg 211lbs straight out of bed in underwear
what I ate yesterday - overdid the sauages me thinks, they're really high in cals
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 5.5 sauages, small amount of broccoli/cauliflower/bean combo
5) steak + pea/corn combo
coolcolj
New member
middle of this PDF
http://www.mikesgym.org/newsletter/issues/august_sept newsletter.pdf
some diagrams don't come up - read the PDF for those
----
PROGRAM DESIGN
An Ongoing Series of Articles on Training
Michael Conroy, Idaho Weightlifting
Part One: Supercompensation
In researching this topic it seems that Soviet Physiologist Dr. Ivan Beritov gets the initial credit for the
idea of Supercomensation in an article he wrote in 1959. In the article he states; when an athlete is training, his
body undergoes stimulations which traumatize it, wear it down, tire it out, and even destroy it. If a recovery period follows these training sessions then the tissues will be restructured and the athlete’s body will come back,
not only to its former level, but even surpass this level in the case of a sufficient stimulus. If appropriate control
measures are not used such a preponderance of break-down and build-up leads rapidly to injuries.
Overreaching verses overtraining was now the focus of how to create the proper relationship between
work and rest.
Dr. Michael Kellmann (GER) made the following observations;
In the real training world the concept of less is more seems to be hard to sell. Most coaches feel that coaching
is their job, and it is the duty of their athletes to follow their regimes. In addition, when coaches back off too
much, performance may decrease. This shows that there is a careful balance between practice and recovery.
Practice is important to improve performance, but the focus should be on the quality rather than on the quantity
of training. During long and hard training sessions athletes tend to take "hidden rests,” for example, by going at
a slower pace during the exercises. A thoughtful variation of the training exercises includes a recovering element. An increase of the overall quality of training occurs when the standard regular training routine is modified, when new exercises are introduced, or simply when different types of training are applied.
Underrecovery and overtraining: Different concepts—similar impact? This question can clearly be answered
with a yes and a no. Yes, they have the same impact—performance declines; No, they are not similar—underrecovery is the precursor/cause of overtraining. Consequently, the key to prevent overtraining is an active and
proactive enhancement of recovery. Coaches and athletes need to be educated about the importance of optimal recovery and its impact on performance.
When athletes understand that a weekend without training is part of the planned training schedule, which implies that they should not train on their own or go for a heavy bike ride with friends, they take a huge step toward adequate recovery. In addition, the multilevel concept of stress and recovery emphasizes that physical
training is just one part of athletes' lives. Emotional worries outside of the training environment may disturb the
recovery process as well. Consequently, athletes’ self-initiated activities and coaches' knowledge about individual preferences for recovery strategies are important elements to avoid overtraining.
In general, overtraining is described as an imbalance between training and recovery (Kuipers & Keizer,
1988). However, according to Lehmann and colleagues (Lehmann et al., 1999), overtraining is due to an imbalance between stress and recovery, that is, too much stress combined with too little regeneration. Both descriptions sound similar, but the definition by Lehmann and colleagues explicitly asserts that stress includes all
training, competition, and additional non-training stress factors. Social, educational, occupational, economical,
nutritional, and travel factors; time stress; and the monotony of training act to increase the risk of developing an
overtraining syndrome.
Individual differences
Athletes in general are likely to not only differ from the general population but also show a broad range of inter-
and intra-individual differences. This also applies to the training load. "Thus a particular training schedule may
improve the performance of one individual, be insufficient for another, and be damaging for a third" (Raglin,
1993, p. 842). The different effects of the same training stimulus may be explained by the individual recovery-
stress state. The recovery-stress-state represents the extent to which someone is physically and/or mentally
stressed as well as whether the person is capable of using individual strategies for recovery and which strategies are used. The recovery-stress-state can be changed positively either by stress reduction or, more important, by self-initiated recovery activities.
I was first introduced to Supercompensation in 1990, by Lyn Jones (AUS) when he was USA Weightlifting’s National Coaching Director and was mentoring me as I was preparing to become an Instructor in the
USAW Coaches Certification Program.
When I first saw Lyn’s concept of the training I immediately noticed a similarity to a training program
developed by USAW Senior International Coach John Thrush (Calpians WLC) in 1986. I had been fortunate to
be a Calpian and had trained on this, particular, program with good results.
There were two, distinct, differences between the programs. First. Lyn’s program had what was known
as a Scissors approach, the weeks would alternate between loading and unloading, while John’s program
had, what would be later known as the Polish approach. Two loading weeks followed by an unloading week.
(The Polish approach came from a comment made by Polish coaches that when they train their athletes “we
take two steps forward and then one step back”) shown below is how the two concepts differ.
Scissors Model
Stress states
Recovery Phases
Polish Model
The second difference was in the amount of recovery. Thrush’s program had the athlete backing off only 2.5
kilograms on each lift, while Jones’ program had the athlete backing off 10%.
It was at this time that I came across two articles that would convince me that I could combine the best ideas of
both models into a functional and effective program.
(NOTE: IN NO WAY I am I suggesting that I am the author of any original training concepts. Only that I was
trying to find a way to incorporate, what I felt were, two, very good ideas into one practical model for the level
of athlete I was coaching.)
In 1990 Dr. Michael Stone and Dr. Jay Kearney, with the assistance of John Thrush and the National
Junior Squad, held a 26 day long camp on Overtraining. The final comments. On the basis of the information
available it is cautiously suggested that short-term overreaching of five to seven days may cause an increase
performance two to five weeks after returning to normal training. Furthermore, this short period of overwork
does not appear to cause any detrimental effects beyond what is normally expected of weightlifting training.
The second article was from Dr. Pat O’Shea (Oregon State University) in his book Quantum Strength
Training and the S.A.I.D. principle of training. SAID stands for Specific Adaptation to Imposed Demands. In this
training the relationship between frequency, duration and intensity is examined. In other research it seems that
the overreaching window is no longer than 11 days. At that time if recovery is not introduced, purposefully, the
athlete will be in a state of overtraining and will go into a depressed condition that will last until the hormone
levels return to normal. (One study suggested that this, depressed, condition can last from anywhere of 3 days
to 6 weeks, depending upon the intensity of the overreaching.)
(NOTE: The practical consideration here is that all coaches and athletes have experienced the Private Hell of
leaving your best lifts in the gym, prior to an important competition, because we missed the window of opportunity. i.e. “Man. Two weeks ago I was doing a PR, in everything, and now I can’t do anything.”)
If you go to my website, Idaho Weightlifting and “click” on the Programs icon you’ll see all the programs
I have used with my athletes.
http://www.eteamz.com/idahoweightlifting
I am a true believer in Supercompensation and I have built it into EVERY program I use. No matter how
I train my athletes I use the concept of Supercompensation.
At my site you will find some program that have ‘macros’ built into them so that you can entire your
‘maxes’ and get actual weights, in kilograms, for the entire 13 weeks of these programs.
What I have done is to take the Polish model, using the 3rd week as the compensation week, and combined it with the Scissors model percentages. In this modification the third week has the least amount of BOTH
volume and Intensity. NOW the rational for how the other 3 weeks of each of the 3 cycles came to be.
Once again I returned to Pat O’Shea. O’Shea, an Olympic weightlifter himself, had devised a scale of
what types of repetitions could be performed with what percentages of weights in order to bring about overreaching but not overtraining. Lyn Jones and John Thrush had developed the number of sets that could be performed at each of these weights and percentages. Now it was a matter of putting it all together.
Working with Lyn it was decided that the exercises needed to be placed into 3 (and even 4) main
groups.
“A” lifts: The competition movements and their related movements
“B” lifts: Squats
“C” lifts: Pulls
“D” lifts: Remedial movements.
Now the Cycles had to be given their emphasis. Cycle One would be the Preparation Phase (As USAW
Senior International Coach Leo Totten would say “Get fit, THEN train Hard.) Cycle Two would be the Strength
Phase and Cycle Three would be the Competition Phase (sometimes referred to as neural training)
Here is what Supercompensation training looks like as an Overview
Cycle One Cycle Two Cycle Three
Wk1 2 3 45 6 7 8 9 10 11 12
% 70 75 65 80 75 80 70 90 85 90 80 100
In Cycle One the Target Sets(for the “A” lifts) are 3 in Week One, Four in Week Two, Two in Week Three, and
Two in Week Four. For the “B” and “C” lifts they are 3,4,2,3. The Repetitions are, for the “A” lifts, 3 and the “B”
and “C” lifts, 5.
In Cycle Two the sets stay the same but the “A” lift reps are now doubles with the “B” and “C” lifts being triples.
In Cycle Three the sets, are again the same, with the “A” reps being singles
And the “B” and “C” lifts being doubles.
MODIFICATIONS OVER THE YEARS. When this model was first developed the weeks received the
names; BASE, LOADING, CUTBACK and PERFORMANCE. The base week has, both, a moderate volume
and load. The loading week has the largest volume, but only the second highest amount of intensity. Once
again the cutback week has the lowest amount of both volume and intensity. Finally, the performance week
has, usually, the second lowest amount of volume but the highest level of intensity.
(NOTE: A coach, and athlete, actually can use any performance week as a test week. When I am training athletes, other than weightlifters, I will actually use the performance week to do a relative max. In other words I
will have the athlete, in Cycle One, see what they can do for 3 repetitions in a clean or 5 repetitions in the back
squat. This madness can be applied to cycles two and three as well and can be used as a goal set for future
training. An example. If the first time though a football player did a back squat for 5 at 150 kilograms, at the
end of Cycle One, then the second time he went through Cycle One he would try and do more than the 150.)
Originally the Loading week had 5 target sets, but we found that to be real difficult on our heavyweights,
and superheavyweights. Also the Performance week had 3 sets in it and we found that to have a negative effect on the next cycle so we adjusted that to the current model.
In Cycle Three we also made the modification to include John Thrush’s concept of Segment training (which will
be presented in a future article, and can be viewed on Idaho Weightlifting website, complete with an explanation.)
PRACTICAL CONSIDERATIONS. If you ask my athletes they will never say that the 3rd week is easy. In
fact a lot of the time they struggle through it because the second week has been such a challenge, but in the
4th week they come through like champions. (Anyway most of the time.)
As of July 7th, 2006, my athletes just completed Cycle Two and here is the rep count:, for one of them.
Week One: 344 (80%)
Week Two: 405 (85%)
Week Three: 286 (75%)
Week Four: 324 (90%)
Of Course we make modifications along the way, as all coaches and athletes do. If you would like to
see what we are doing, currently, just go back to our website and ‘click’ on the This Weeks Training icon and
you’ll see where we are. If this is published the week of August 14th my athletes are in Week One of Cycle One
Program as the start of school is not a real good time for my athletes to train heavy. Cycle one is, of course 4
weeks in length
http://www.mikesgym.org/newsletter/issues/august_sept newsletter.pdf
some diagrams don't come up - read the PDF for those
----
PROGRAM DESIGN
An Ongoing Series of Articles on Training
Michael Conroy, Idaho Weightlifting
Part One: Supercompensation
In researching this topic it seems that Soviet Physiologist Dr. Ivan Beritov gets the initial credit for the
idea of Supercomensation in an article he wrote in 1959. In the article he states; when an athlete is training, his
body undergoes stimulations which traumatize it, wear it down, tire it out, and even destroy it. If a recovery period follows these training sessions then the tissues will be restructured and the athlete’s body will come back,
not only to its former level, but even surpass this level in the case of a sufficient stimulus. If appropriate control
measures are not used such a preponderance of break-down and build-up leads rapidly to injuries.
Overreaching verses overtraining was now the focus of how to create the proper relationship between
work and rest.
Dr. Michael Kellmann (GER) made the following observations;
In the real training world the concept of less is more seems to be hard to sell. Most coaches feel that coaching
is their job, and it is the duty of their athletes to follow their regimes. In addition, when coaches back off too
much, performance may decrease. This shows that there is a careful balance between practice and recovery.
Practice is important to improve performance, but the focus should be on the quality rather than on the quantity
of training. During long and hard training sessions athletes tend to take "hidden rests,” for example, by going at
a slower pace during the exercises. A thoughtful variation of the training exercises includes a recovering element. An increase of the overall quality of training occurs when the standard regular training routine is modified, when new exercises are introduced, or simply when different types of training are applied.
Underrecovery and overtraining: Different concepts—similar impact? This question can clearly be answered
with a yes and a no. Yes, they have the same impact—performance declines; No, they are not similar—underrecovery is the precursor/cause of overtraining. Consequently, the key to prevent overtraining is an active and
proactive enhancement of recovery. Coaches and athletes need to be educated about the importance of optimal recovery and its impact on performance.
When athletes understand that a weekend without training is part of the planned training schedule, which implies that they should not train on their own or go for a heavy bike ride with friends, they take a huge step toward adequate recovery. In addition, the multilevel concept of stress and recovery emphasizes that physical
training is just one part of athletes' lives. Emotional worries outside of the training environment may disturb the
recovery process as well. Consequently, athletes’ self-initiated activities and coaches' knowledge about individual preferences for recovery strategies are important elements to avoid overtraining.
In general, overtraining is described as an imbalance between training and recovery (Kuipers & Keizer,
1988). However, according to Lehmann and colleagues (Lehmann et al., 1999), overtraining is due to an imbalance between stress and recovery, that is, too much stress combined with too little regeneration. Both descriptions sound similar, but the definition by Lehmann and colleagues explicitly asserts that stress includes all
training, competition, and additional non-training stress factors. Social, educational, occupational, economical,
nutritional, and travel factors; time stress; and the monotony of training act to increase the risk of developing an
overtraining syndrome.
Individual differences
Athletes in general are likely to not only differ from the general population but also show a broad range of inter-
and intra-individual differences. This also applies to the training load. "Thus a particular training schedule may
improve the performance of one individual, be insufficient for another, and be damaging for a third" (Raglin,
1993, p. 842). The different effects of the same training stimulus may be explained by the individual recovery-
stress state. The recovery-stress-state represents the extent to which someone is physically and/or mentally
stressed as well as whether the person is capable of using individual strategies for recovery and which strategies are used. The recovery-stress-state can be changed positively either by stress reduction or, more important, by self-initiated recovery activities.
I was first introduced to Supercompensation in 1990, by Lyn Jones (AUS) when he was USA Weightlifting’s National Coaching Director and was mentoring me as I was preparing to become an Instructor in the
USAW Coaches Certification Program.
When I first saw Lyn’s concept of the training I immediately noticed a similarity to a training program
developed by USAW Senior International Coach John Thrush (Calpians WLC) in 1986. I had been fortunate to
be a Calpian and had trained on this, particular, program with good results.
There were two, distinct, differences between the programs. First. Lyn’s program had what was known
as a Scissors approach, the weeks would alternate between loading and unloading, while John’s program
had, what would be later known as the Polish approach. Two loading weeks followed by an unloading week.
(The Polish approach came from a comment made by Polish coaches that when they train their athletes “we
take two steps forward and then one step back”) shown below is how the two concepts differ.
Scissors Model
Stress states
Recovery Phases
Polish Model
The second difference was in the amount of recovery. Thrush’s program had the athlete backing off only 2.5
kilograms on each lift, while Jones’ program had the athlete backing off 10%.
It was at this time that I came across two articles that would convince me that I could combine the best ideas of
both models into a functional and effective program.
(NOTE: IN NO WAY I am I suggesting that I am the author of any original training concepts. Only that I was
trying to find a way to incorporate, what I felt were, two, very good ideas into one practical model for the level
of athlete I was coaching.)
In 1990 Dr. Michael Stone and Dr. Jay Kearney, with the assistance of John Thrush and the National
Junior Squad, held a 26 day long camp on Overtraining. The final comments. On the basis of the information
available it is cautiously suggested that short-term overreaching of five to seven days may cause an increase
performance two to five weeks after returning to normal training. Furthermore, this short period of overwork
does not appear to cause any detrimental effects beyond what is normally expected of weightlifting training.
The second article was from Dr. Pat O’Shea (Oregon State University) in his book Quantum Strength
Training and the S.A.I.D. principle of training. SAID stands for Specific Adaptation to Imposed Demands. In this
training the relationship between frequency, duration and intensity is examined. In other research it seems that
the overreaching window is no longer than 11 days. At that time if recovery is not introduced, purposefully, the
athlete will be in a state of overtraining and will go into a depressed condition that will last until the hormone
levels return to normal. (One study suggested that this, depressed, condition can last from anywhere of 3 days
to 6 weeks, depending upon the intensity of the overreaching.)
(NOTE: The practical consideration here is that all coaches and athletes have experienced the Private Hell of
leaving your best lifts in the gym, prior to an important competition, because we missed the window of opportunity. i.e. “Man. Two weeks ago I was doing a PR, in everything, and now I can’t do anything.”)
If you go to my website, Idaho Weightlifting and “click” on the Programs icon you’ll see all the programs
I have used with my athletes.
http://www.eteamz.com/idahoweightlifting
I am a true believer in Supercompensation and I have built it into EVERY program I use. No matter how
I train my athletes I use the concept of Supercompensation.
At my site you will find some program that have ‘macros’ built into them so that you can entire your
‘maxes’ and get actual weights, in kilograms, for the entire 13 weeks of these programs.
What I have done is to take the Polish model, using the 3rd week as the compensation week, and combined it with the Scissors model percentages. In this modification the third week has the least amount of BOTH
volume and Intensity. NOW the rational for how the other 3 weeks of each of the 3 cycles came to be.
Once again I returned to Pat O’Shea. O’Shea, an Olympic weightlifter himself, had devised a scale of
what types of repetitions could be performed with what percentages of weights in order to bring about overreaching but not overtraining. Lyn Jones and John Thrush had developed the number of sets that could be performed at each of these weights and percentages. Now it was a matter of putting it all together.
Working with Lyn it was decided that the exercises needed to be placed into 3 (and even 4) main
groups.
“A” lifts: The competition movements and their related movements
“B” lifts: Squats
“C” lifts: Pulls
“D” lifts: Remedial movements.
Now the Cycles had to be given their emphasis. Cycle One would be the Preparation Phase (As USAW
Senior International Coach Leo Totten would say “Get fit, THEN train Hard.) Cycle Two would be the Strength
Phase and Cycle Three would be the Competition Phase (sometimes referred to as neural training)
Here is what Supercompensation training looks like as an Overview
Cycle One Cycle Two Cycle Three
Wk1 2 3 45 6 7 8 9 10 11 12
% 70 75 65 80 75 80 70 90 85 90 80 100
In Cycle One the Target Sets(for the “A” lifts) are 3 in Week One, Four in Week Two, Two in Week Three, and
Two in Week Four. For the “B” and “C” lifts they are 3,4,2,3. The Repetitions are, for the “A” lifts, 3 and the “B”
and “C” lifts, 5.
In Cycle Two the sets stay the same but the “A” lift reps are now doubles with the “B” and “C” lifts being triples.
In Cycle Three the sets, are again the same, with the “A” reps being singles
And the “B” and “C” lifts being doubles.
MODIFICATIONS OVER THE YEARS. When this model was first developed the weeks received the
names; BASE, LOADING, CUTBACK and PERFORMANCE. The base week has, both, a moderate volume
and load. The loading week has the largest volume, but only the second highest amount of intensity. Once
again the cutback week has the lowest amount of both volume and intensity. Finally, the performance week
has, usually, the second lowest amount of volume but the highest level of intensity.
(NOTE: A coach, and athlete, actually can use any performance week as a test week. When I am training athletes, other than weightlifters, I will actually use the performance week to do a relative max. In other words I
will have the athlete, in Cycle One, see what they can do for 3 repetitions in a clean or 5 repetitions in the back
squat. This madness can be applied to cycles two and three as well and can be used as a goal set for future
training. An example. If the first time though a football player did a back squat for 5 at 150 kilograms, at the
end of Cycle One, then the second time he went through Cycle One he would try and do more than the 150.)
Originally the Loading week had 5 target sets, but we found that to be real difficult on our heavyweights,
and superheavyweights. Also the Performance week had 3 sets in it and we found that to have a negative effect on the next cycle so we adjusted that to the current model.
In Cycle Three we also made the modification to include John Thrush’s concept of Segment training (which will
be presented in a future article, and can be viewed on Idaho Weightlifting website, complete with an explanation.)
PRACTICAL CONSIDERATIONS. If you ask my athletes they will never say that the 3rd week is easy. In
fact a lot of the time they struggle through it because the second week has been such a challenge, but in the
4th week they come through like champions. (Anyway most of the time.)
As of July 7th, 2006, my athletes just completed Cycle Two and here is the rep count:, for one of them.
Week One: 344 (80%)
Week Two: 405 (85%)
Week Three: 286 (75%)
Week Four: 324 (90%)
Of Course we make modifications along the way, as all coaches and athletes do. If you would like to
see what we are doing, currently, just go back to our website and ‘click’ on the This Weeks Training icon and
you’ll see where we are. If this is published the week of August 14th my athletes are in Week One of Cycle One
Program as the start of school is not a real good time for my athletes to train heavy. Cycle one is, of course 4
weeks in length
coolcolj
New member
Tired/sleepy from lack of sleep, had to get up early. Still a bit sore.
Won't be training for the rest of the week, a small break before starting a new training cycle. But will do my upper/lower mobility workout at home sometime this week.
weighed 95.7 kg 210.5lbs straight out of bed in underwear
Bodyweight not a whole different since last week, waist still the same, but my boss at my part time job said I look really thin, probbaly face wise. Double chin has really shrunk a lot. The last time I saw him was 5 days ago. Man I'm only just getting started, in 5 months time, people won't even recognise me! Still so much fat to drop...
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/carrot combo
5) steak + pea/corn combo, handful of raw almonds
I sat down and looked up all the stuff I ate, and I'm only getting in about 150g of carbs each day when I eat like the above, and slow carbs at that. 160g or so of protein and no more than 1400 calories. Off course I pigout on some days too
Won't be training for the rest of the week, a small break before starting a new training cycle. But will do my upper/lower mobility workout at home sometime this week.
weighed 95.7 kg 210.5lbs straight out of bed in underwear
Bodyweight not a whole different since last week, waist still the same, but my boss at my part time job said I look really thin, probbaly face wise. Double chin has really shrunk a lot. The last time I saw him was 5 days ago. Man I'm only just getting started, in 5 months time, people won't even recognise me! Still so much fat to drop...
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) orange peach + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/carrot combo
5) steak + pea/corn combo, handful of raw almonds
I sat down and looked up all the stuff I ate, and I'm only getting in about 150g of carbs each day when I eat like the above, and slow carbs at that. 160g or so of protein and no more than 1400 calories. Off course I pigout on some days too
coolcolj
New member
Freaking dog's antics woke me up several times last night!
Feeling ok, starting to freshen up, semi-strong. Legs getting that loose feeling back.
Went shopping today with girlfriend, had to walk and stand around a bit. Felt much freer, my lower back usually starts to tighten up in this situation but it didn't today. Stride and posture looks way better too, plus lots of energy. Thank you hip mobility/flexibility work!
weighed 95.6 kg 210.3lbs straight out of bed in underwear
I did that mobility circuit yesterday like last week - band dislocates, scapular wall slides, swings and scorpions etc etc
Then I started to trim grass edge and to get some cardio I guess, did that, and started to mow the lawn well the machine broke, so much for that...meh
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) pre exercise - 2 hard boiled eggs and a hnadful of raw almonds
5) post exercise - natural muesli + whey + oat milk, 4 sauages, small amount of broccoli/cauliflower/bean combo
Feeling ok, starting to freshen up, semi-strong. Legs getting that loose feeling back.
Went shopping today with girlfriend, had to walk and stand around a bit. Felt much freer, my lower back usually starts to tighten up in this situation but it didn't today. Stride and posture looks way better too, plus lots of energy. Thank you hip mobility/flexibility work!
weighed 95.6 kg 210.3lbs straight out of bed in underwear
I did that mobility circuit yesterday like last week - band dislocates, scapular wall slides, swings and scorpions etc etc
Then I started to trim grass edge and to get some cardio I guess, did that, and started to mow the lawn well the machine broke, so much for that...meh
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) pre exercise - 2 hard boiled eggs and a hnadful of raw almonds
5) post exercise - natural muesli + whey + oat milk, 4 sauages, small amount of broccoli/cauliflower/bean combo
coolcolj
New member
yay, finally a night of a continous block of sleep! Need more of it though, still tired as hell, but I have to get up early.
weighed 96 kg 211.2lbs straight out of bed in underwear
Waist = 36.5 inches
Yeah bodyweight in morning has gone back up again, but it's the weight at the gym that counts, since I eat a lot at night. I weigh the same now full clothed. Should go down further as I poop it all out. Waist has gone down again. 2 inches lost so far and into the 4th week of the diet. Average weight is down about 7lbs
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) 2 large burgers with the works
5) steak + corn/pea combo
weighed 96 kg 211.2lbs straight out of bed in underwear
Waist = 36.5 inches
Yeah bodyweight in morning has gone back up again, but it's the weight at the gym that counts, since I eat a lot at night. I weigh the same now full clothed. Should go down further as I poop it all out. Waist has gone down again. 2 inches lost so far and into the 4th week of the diet. Average weight is down about 7lbs
what I ate yesterday -
1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
4) 2 large burgers with the works
5) steak + corn/pea combo
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