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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Pretty much a continuous block of deep sleep, still feel tired though.
Upper body/back is beat from my part time job this morning.
weighed 95.2 kg 209.44lbs straight out of bed in underwear
Finally crack 210lbs!
what I ate yesterday - feel like I should pig out tonight, energy getting low
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/bean combo
5) steak + lots of corn/pea combo
Upper body/back is beat from my part time job this morning.
weighed 95.2 kg 209.44lbs straight out of bed in underwear
Finally crack 210lbs!
what I ate yesterday - feel like I should pig out tonight, energy getting low
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of broccoli/cauliflower/bean combo
5) steak + lots of corn/pea combo
coolcolj
New member
I put my measurements into this calculator and it spat out my bodyweight pretty close!
http://www.weightrainer.net/bodypred.html
BF% is currently at 17% according to this http://home.fuse.net/clymer/bmi/
So I guess I'm pretty much at my "genetic" drug free musclemass limit
I have fairly small wrists, 6.75 inches, and they are smaller when I'm leaner. I think down as low as 6.25
Your estimated maximum muscular bodyweight at ~17% bodyfat is: 209.9 lbs
Your estimated maximum muscular bodyweight at ~15% bodyfat is: 203.3 lbs
Your estimated maximum muscular bodyweight at ~12% bodyfat is: 193.8 lbs
Your estimated maximum muscular bodyweight at ~10% bodyfat is: 187.9 lbs
Your estimated maximum muscular bodyweight at ~8% bodyfat is: 182.3 lbs
Your estimated maximum muscular bodyweight at ~6% bodyfat is: 176.9 lbs
Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:
Chest: 45.3 in Biceps: 16 in
Forearms: 12.7 in Neck: 15.5 in
Thighs: 24.2 in Calves: 16.3 in
My measurements can definitely get to those spat out by it too, they're all above em now, but I'm fat. Except maybe my legs which
will probbaly be above 25 inches, 28.5 now. And room for way more growth me thinks. We'll see
http://www.weightrainer.net/bodypred.html
BF% is currently at 17% according to this http://home.fuse.net/clymer/bmi/
So I guess I'm pretty much at my "genetic" drug free musclemass limit
I have fairly small wrists, 6.75 inches, and they are smaller when I'm leaner. I think down as low as 6.25
Your estimated maximum muscular bodyweight at ~17% bodyfat is: 209.9 lbs
Your estimated maximum muscular bodyweight at ~15% bodyfat is: 203.3 lbs
Your estimated maximum muscular bodyweight at ~12% bodyfat is: 193.8 lbs
Your estimated maximum muscular bodyweight at ~10% bodyfat is: 187.9 lbs
Your estimated maximum muscular bodyweight at ~8% bodyfat is: 182.3 lbs
Your estimated maximum muscular bodyweight at ~6% bodyfat is: 176.9 lbs
Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:
Chest: 45.3 in Biceps: 16 in
Forearms: 12.7 in Neck: 15.5 in
Thighs: 24.2 in Calves: 16.3 in
My measurements can definitely get to those spat out by it too, they're all above em now, but I'm fat. Except maybe my legs which
will probbaly be above 25 inches, 28.5 now. And room for way more growth me thinks. We'll see
coolcolj
New member
some good stuff here - I like his idea of putting an E,M or H to denote effort next to each set, me being the detailed freak might just start doing that 
And what he said , where I underlined is so true for me too!!!!!!!!
http://explosivelyfit.blogspot.com/2005/12/periodization-training-question.html
copy and paste, but it reads better in the above link
---
Periodization training question
Sent: Friday, December 16, 2005 7:55 AM
Subject: periodization ques.
Original question
Hi Danny,
I subscribe to your newsletters and they are a great source of information. I'm an ectomorph and very lean (hardgainer) and wanted to know your opinion on linear vs. non-linear (daily undulating) periodization. I've heard about it through Cosgrove's website. Right now I'm using a linear model keeping reps in the 6-10 rep range. I change the rep range every two weeks starting with 8-10, then 6-8, 5-8, 3-6. So, it's an 8 week mesocycle and I take one week to unload where I'm keeping reps in the 10-15 range. Can this lead to overtraining since I'm using linear progression and only taking one week to unload the body?
Also, Cosgrove is in favor of total body workouts because the body recovers as a unit. He suggests using only multi-joint movements which would mean eliminating any direct arm work or isolation exercises. He doesn't support split training. Given my body type, would this be a more sound approach?
Thanks for your help,
My answer
Good morning,
Thank you for the nice words I hope you are still able to say that with the next training news the first of January 2006. I am changing webhosts and am a bit unsure-well to tell the truth of the matter a LOT unsure of how the new program will work out. I am not a real talented computer person.
But onto your question: I think the term and the usage of 'hardgainer' is way overblown and in many cases misunderstood in its entirety. Stuart McRobert certainly made his mark with the Brawn book he wrote many years ago but I think he really did set back the strength training aspect for many enthusiasts with his term hardgainer. You didn't mention how many sets you do, the exercises you've selected, or your goal so I just have to guess that I am close to the mark with my response.
In all of my experience I have not had one person who was overtraining either in my gym or walking into the gym from off the street. Overtraining is problematic for the elite athlete pushing massive volumes and at high intensities otherwise, again in my opinion, its an excuse not to work out hard. I have trained world champions and high level athletes and not one has run into this problem. Admittedly I have not had the Olympic level competitor under my care as most are at the US Olympic training center.
I use undulating periodization with every one of my trainees regardless of age, skill level or strength training experience. The body reacts and adapts quicker to the repetitions than to the exercises so the reps are changed about every other day or at the most after three to four workouts. Then the exercises are changed around. The goal is to avoid accommodation. Once that happens then your body settles into the routine much like I suspect yours has with the two month schedule you describe. The unloading week is a week of no progress, unless you are really really pounding your body with extreme volumes and loads this is a week that you will never get back, like time, once it's gone it is nonrecoverable. A built in unload day does not mean a day off, it simple means you are giving your body a chance to recuperate from the typical work load it's been under for the preceding time span. Rest days on the other hand are just that-a rest day with no physical activity; just rest.
In many cases the problems I see with new trainees is they are over analyzing the situation, as Girogio from Forza Strength says 'just lift the weight'. The old timers didn't worry about overtraining even though they spent hard hours at their 'day job' before exercising. I realize that 'Listen to your body' is a overused term but is very applicable to a trainees situation, if they are astute enough to recognize the clues and heed them that is.
Alwyn and I share similar training theories and practices, however if you are training for a particular event i.e. a powerlifting competition then those lifts have to take priority over every other lift-period.
Generally the newbie's in my gym do overall body workouts rarely exceeding fifty to sixty minutes total including the warm up and cool down. These are more efficient and provide a quality result.
As they progress with their general physical fitness they are moved to a four day program and in some cases a five day set up. The days are divided into upper, lower day off upper, lower day off or upper, lower, upper, lower, upper and the next week it's lower, upper, lower, upper, lower.
I have had several athletes on a ten session plan for up to two months depending on the response, however these are exceptional young men and the second sessions are in some cases twenty to thirty minutes in duration. In and out. Others are able to lift up to four times a day at the high levels but this is a full time effort on their part as they prepare for contests.
Multi joint exercises demand more muscle recruitment and therefore produce better results for an individual. I do not recommend nor encourage many curls in my programs. You will get enough bicep work and receive better benefits with barbell rows, pull ups, chin ups, rope pulls, pull downs and the like. In short there are not very many isolated moves in any of my programs unless the person is recovering from an injury.
Here is a bit of information on overtraining and the signs of such. It was originally published in an earlier edition of the Explosivelyfit Training News.
Shameless plug coming up
The Explosivelyfit Training News is available if you sign up at www.Explosivelyfit.com
'Supercompensation' is the thin window of opportunity between overreaching and overtraining. It is the ideal goal in any well-designed exercise program, especially if you are contemplating a contest in the near future. But, how is it reached without overtraining and getting hurt?
The body’s adaptive mechanisms are wonderful and can do marvelous things to keep you healthy. However, you must pay attention to what it is saying about the evolution-taking place concerning your training loads, duration and intensity and the effects on you.
Background information
In 1954, Hans Selye came up with a description that described how an organism adapted to sources of stress in their environment. He called the model the “General Adaptation Syndrome” aka GAS. He further described two such stressors, one good and one bad. They are respectively,
Eustress or that which produces growth, performance enhancements and repair
Distress, which can cause decay, damage, death or disease in the living organism.
The General Adaptation Syndrome theory states there are three phases to an exposure to stress. Phase number one is the initial alarm, phase two is the resistance to the stress and the final phase is the adaptation to the stress (which Selye called exhaustion).
Breaking the three phases down into manageable bits of information one will find the first stage is the body’s initial response to the stress, i.e. flight, fright or freeze. (“Shock or alarm”, as it is described in the Essentials of Strength Training and Conditioning book by Baechle and Earle) The body at this point has a temporary inability to cope with the situation; however, it quickly calls on energy reserves and begins to function in a more appropriate manner.
This is the beginning of the resistance phase in which the body adapts to the stimulus and returns to a more normal state. The body is preparing itself for a continuation of similar stresses by growing stronger in response.
The final stage is exhaustion. If the organism does not have a pause in the constant stress, it begins to break down. Thus, overtraining has reared its ugly head and progress begins to “grind to a halt”. Minor injuries appear, desire diminishes, and working out is no longer enjoyable. The workout program has failed!
From this modest start, strength and conditioning specialists have come up with all sorts of training plans. A well-designed program will be characterized by a continuation of the Eustress processes. On the other hand, stagnation, soreness, minor injuries, and a lack of desire to exercise provide an early indication of distress that eventually leads to “Overtraining”. Leading into the overtraining is a condition called overreaching.
Overreaching is a desired effect that results from setting and achieving goals. It is the push to a higher plateau of ability. But if you remain in this zone too long, you soon reach the overtrained condition. Recovery from over reaching is easily accomplished with a few days active rest, a lighter than normal load, intensity and frequency of effort.
How do you know if you are entering the overtrained realm? Listen to your body. As an example, one of my personal “sure fire ways” of knowing I am entering this phase is illustrated in the following scenario.
In my training diary, I keep track of every set, every rep and every weight lifted in every session. I note how each set felt with an alpha character beside the log entry for that set. It is either an “E” for easy, an “M” for moderate or an “H” for hard.
If my training is going really well and I find myself writing down how much weight I will be lifting a month from now on the present program…I know it is time to change or one of two things will happen:
1. I will get hurt (more than likely I will be getting hurt)
2. I will not finish the program
Invariably, this is a major clue to me to change the intensity, load, duration, sets reps, or frequency of exercise. If I do not heed the obvious warning signs of my projected gains, I lose in the end.
This little secret has saved me many a time over the past ten to twelve years of developing an injury. Every now and then, I forget and keep pushing ahead anyway.
The last time I ignored it I ended up with a shoulder surgery. I was laid up unable to use it for over six weeks. Yeah I know what you are thinking; he could have done squats with a safety squat bar. I did and the pads on the par extensions hit RIGHT ON THE STITCHES. I kept up squatting. I was complaining (whining) to my doctor about the pads hurting the shoulder he had stitched up so recently. He looked directly at me and said very calmly “Don’t rip out my stitches”. I stopped doing them and went instead to the leg press machines in my gym.
Other clues to overtraining are more subtle. They include the following anaerobic indicators:
Stages of Overtraining
No effect on performance
Altered neural functions
Probably an effect on performance
Altered motor unit recruitment
Altered sympathetic activity and hypothalamic control
Probably decreased performance
Decreased motor coordination
Altered excitation contraction coupling
Decreased muscle glycogen
Increased resting heart rate and blood pressure
Altered immune function
Altered hormonal concentrations
Decreased performance
Decreased force production
Decreased glycolytic capacity
Sickness and infection
Emotional and sleep disturbances
From Essentials of Strength Training and Conditioning by Baechle and Earle
Other clues can be seen from reading the following chart reproduced from:
Avoid overtraining like the Plague.
Overreaching, however leads into the “Supercompensation” training effect. This is a good result from the effect of exercise. Supercompensation means the body has successfully weathered the stress of the previous program. It now prepares itself for the next time this stressful situation happens by getting stronger.
If I can be of any further help let me know.
Stay strong and committed to the path your heart has chosen for you.
Danny M. O’Dell, MA. CSCS*D
Answer continued after a new question was posed
Hi again,
I don't think you are working any of it too much and may not see the gains you are seeking because of the lack of intensity or volume. I would have you increase to four to six sets of eight to twelve with a work to rest ratio of 1:2-1:3 on a four to five day schedule. Unless you are really hitting the multijoint exercises with heavy weight I think you're probably eliminating the excess protein each time you go to the bathroom. If you think Berardi has high protein guidelines look at Bill Starr's... I have not looked at the book you mentioned. You are right about the muscle imbalances, each side of the joint needs to be stressed with appropriate weights to keep the integrity up to par and ward off injury.
But having said that:
In looking over your schedule it seems to me that you may be not allowing much rest for the shoulders, biceps, triceps, and upper back. You are hitting these areas on both days.
If you want to stay on this type of a schedule then consider this make up:
Legs, lower back, center, rest, chest, upper back, shoulders, center, rest, legs, calves, shoulders, chest, back, center and rest.
Have you considered these as options to your training schedule:
Warm up, dynamic lower body stretches, lower body, center, cool down and static stretches
Rest day-cardio
Warm up, upper body dynamic stretches, upper body, center, cool down and static stretches
Rest day-cardio
Warm up, full body dynamic stretches, lower body, center, upper body, cool down and static stretches.
Or lower, upper, day off, lower, upper, day off lower, upper, two days off and repeat
Or lower, upper, lower, upper, lower two days off then upper, lower, upper, lower, upper and two days off
Talk to you later
Answer continued
Hi Danny,
Your arrangements are better, it eliminates any crossover from one day to the next. How would a Cosgrove type arrangement using undulating periodization work? For example:
Workout A - Squat, T-pushup, Step-up, Row, Romanian Deadlift, Swiss ball crunch
Workout B- Deadlift, DB Shoulder Press, Lunge, Chin-up, Incline bench, center
Mon (A) 4-6 reps; Wed (B) 10-15 reps; Fri (A) 8-10 reps then the following week BAB.
Danny
Whoops, I forgot to tell you that Yes an overall body program will be of benefit to you depending once again on your goal. You will have to determine the best work to rest ratio, the intensity range, the exercises, an so on to set up your program.
See you later
Danny
Hi again, Are you eating enough to fuel your body with the workouts you are doing?
Talk to you later
Hi Danny, thanks so much for the great info. You're right, I forgot to mention the number of sets. I'm currently working three days a week. Legs, shoulders, biceps on Monday; Chest, back, triceps on Wednesday; and full body on Friday. Total number of sets per workout is about 10-15. I also include some rotator cuff work at the end as well as abs and lower back.
I'm trying to eat about every 3 to 3.5 hours and I've read Susan Kleiners book which recommends 1.6 grams of protein per kilogram of bodyweight. I've also skimmed over Scrawny to Brawny which is a book written for ectos. It pretty much emphasizes full body workouts, compound movements- although the protein recommendations by John Berardi are too high.
The programs are periodized but using linear progression. The book recommends training movements and not muscles. I would think that over the long run this could invite muscle imbalances and injury. For example squats (quad dominant) are included but there isn't any direct hamstring work; abs are only hit once a week; lower back work isn't even mentioned. It's only in the beginning of the book (corrective phase) where imbalances are mentioned and 2 to 3 week in that cycle wouldn't be enough time to correct an imbalance. What do you think about the book?
Answer continued
Alwyns rep scheme would work out just fine. Undulating is another name for avoiding accommodation and it is best accomplished by setting up your workouts on a the macro, meso and micro cycles. You can lift pretty hard and still put in your rest days by using dumbbells once or twice a month in place of the barbell workouts. It's a good change of pace but the intensity and the heavy loads aren't up to snuff as far as I am concerned for the heavy lifter.
I rarely utilize the stability ball for my competitive lifters so the ball crunches aren't in many of my programs unless I am specifically targeting balance issues or with one coming off a joint injury and needing proprioceptive readaptation reeducation.
Talk to you later, remember don't over analyze it, just lift and enjoy the ride. See what happens on the way, you will be surprised. Some of my very best work outs have been just doing it.
Danny
And what he said , where I underlined is so true for me too!!!!!!!!
http://explosivelyfit.blogspot.com/2005/12/periodization-training-question.html
copy and paste, but it reads better in the above link
---
Periodization training question
Sent: Friday, December 16, 2005 7:55 AM
Subject: periodization ques.
Original question
Hi Danny,
I subscribe to your newsletters and they are a great source of information. I'm an ectomorph and very lean (hardgainer) and wanted to know your opinion on linear vs. non-linear (daily undulating) periodization. I've heard about it through Cosgrove's website. Right now I'm using a linear model keeping reps in the 6-10 rep range. I change the rep range every two weeks starting with 8-10, then 6-8, 5-8, 3-6. So, it's an 8 week mesocycle and I take one week to unload where I'm keeping reps in the 10-15 range. Can this lead to overtraining since I'm using linear progression and only taking one week to unload the body?
Also, Cosgrove is in favor of total body workouts because the body recovers as a unit. He suggests using only multi-joint movements which would mean eliminating any direct arm work or isolation exercises. He doesn't support split training. Given my body type, would this be a more sound approach?
Thanks for your help,
My answer
Good morning,
Thank you for the nice words I hope you are still able to say that with the next training news the first of January 2006. I am changing webhosts and am a bit unsure-well to tell the truth of the matter a LOT unsure of how the new program will work out. I am not a real talented computer person.
But onto your question: I think the term and the usage of 'hardgainer' is way overblown and in many cases misunderstood in its entirety. Stuart McRobert certainly made his mark with the Brawn book he wrote many years ago but I think he really did set back the strength training aspect for many enthusiasts with his term hardgainer. You didn't mention how many sets you do, the exercises you've selected, or your goal so I just have to guess that I am close to the mark with my response.
In all of my experience I have not had one person who was overtraining either in my gym or walking into the gym from off the street. Overtraining is problematic for the elite athlete pushing massive volumes and at high intensities otherwise, again in my opinion, its an excuse not to work out hard. I have trained world champions and high level athletes and not one has run into this problem. Admittedly I have not had the Olympic level competitor under my care as most are at the US Olympic training center.
I use undulating periodization with every one of my trainees regardless of age, skill level or strength training experience. The body reacts and adapts quicker to the repetitions than to the exercises so the reps are changed about every other day or at the most after three to four workouts. Then the exercises are changed around. The goal is to avoid accommodation. Once that happens then your body settles into the routine much like I suspect yours has with the two month schedule you describe. The unloading week is a week of no progress, unless you are really really pounding your body with extreme volumes and loads this is a week that you will never get back, like time, once it's gone it is nonrecoverable. A built in unload day does not mean a day off, it simple means you are giving your body a chance to recuperate from the typical work load it's been under for the preceding time span. Rest days on the other hand are just that-a rest day with no physical activity; just rest.
In many cases the problems I see with new trainees is they are over analyzing the situation, as Girogio from Forza Strength says 'just lift the weight'. The old timers didn't worry about overtraining even though they spent hard hours at their 'day job' before exercising. I realize that 'Listen to your body' is a overused term but is very applicable to a trainees situation, if they are astute enough to recognize the clues and heed them that is.
Alwyn and I share similar training theories and practices, however if you are training for a particular event i.e. a powerlifting competition then those lifts have to take priority over every other lift-period.
Generally the newbie's in my gym do overall body workouts rarely exceeding fifty to sixty minutes total including the warm up and cool down. These are more efficient and provide a quality result.
As they progress with their general physical fitness they are moved to a four day program and in some cases a five day set up. The days are divided into upper, lower day off upper, lower day off or upper, lower, upper, lower, upper and the next week it's lower, upper, lower, upper, lower.
I have had several athletes on a ten session plan for up to two months depending on the response, however these are exceptional young men and the second sessions are in some cases twenty to thirty minutes in duration. In and out. Others are able to lift up to four times a day at the high levels but this is a full time effort on their part as they prepare for contests.
Multi joint exercises demand more muscle recruitment and therefore produce better results for an individual. I do not recommend nor encourage many curls in my programs. You will get enough bicep work and receive better benefits with barbell rows, pull ups, chin ups, rope pulls, pull downs and the like. In short there are not very many isolated moves in any of my programs unless the person is recovering from an injury.
Here is a bit of information on overtraining and the signs of such. It was originally published in an earlier edition of the Explosivelyfit Training News.
Shameless plug coming up
The Explosivelyfit Training News is available if you sign up at www.Explosivelyfit.com
'Supercompensation' is the thin window of opportunity between overreaching and overtraining. It is the ideal goal in any well-designed exercise program, especially if you are contemplating a contest in the near future. But, how is it reached without overtraining and getting hurt?
The body’s adaptive mechanisms are wonderful and can do marvelous things to keep you healthy. However, you must pay attention to what it is saying about the evolution-taking place concerning your training loads, duration and intensity and the effects on you.
Background information
In 1954, Hans Selye came up with a description that described how an organism adapted to sources of stress in their environment. He called the model the “General Adaptation Syndrome” aka GAS. He further described two such stressors, one good and one bad. They are respectively,
Eustress or that which produces growth, performance enhancements and repair
Distress, which can cause decay, damage, death or disease in the living organism.
The General Adaptation Syndrome theory states there are three phases to an exposure to stress. Phase number one is the initial alarm, phase two is the resistance to the stress and the final phase is the adaptation to the stress (which Selye called exhaustion).
Breaking the three phases down into manageable bits of information one will find the first stage is the body’s initial response to the stress, i.e. flight, fright or freeze. (“Shock or alarm”, as it is described in the Essentials of Strength Training and Conditioning book by Baechle and Earle) The body at this point has a temporary inability to cope with the situation; however, it quickly calls on energy reserves and begins to function in a more appropriate manner.
This is the beginning of the resistance phase in which the body adapts to the stimulus and returns to a more normal state. The body is preparing itself for a continuation of similar stresses by growing stronger in response.
The final stage is exhaustion. If the organism does not have a pause in the constant stress, it begins to break down. Thus, overtraining has reared its ugly head and progress begins to “grind to a halt”. Minor injuries appear, desire diminishes, and working out is no longer enjoyable. The workout program has failed!
From this modest start, strength and conditioning specialists have come up with all sorts of training plans. A well-designed program will be characterized by a continuation of the Eustress processes. On the other hand, stagnation, soreness, minor injuries, and a lack of desire to exercise provide an early indication of distress that eventually leads to “Overtraining”. Leading into the overtraining is a condition called overreaching.
Overreaching is a desired effect that results from setting and achieving goals. It is the push to a higher plateau of ability. But if you remain in this zone too long, you soon reach the overtrained condition. Recovery from over reaching is easily accomplished with a few days active rest, a lighter than normal load, intensity and frequency of effort.
How do you know if you are entering the overtrained realm? Listen to your body. As an example, one of my personal “sure fire ways” of knowing I am entering this phase is illustrated in the following scenario.
In my training diary, I keep track of every set, every rep and every weight lifted in every session. I note how each set felt with an alpha character beside the log entry for that set. It is either an “E” for easy, an “M” for moderate or an “H” for hard.
If my training is going really well and I find myself writing down how much weight I will be lifting a month from now on the present program…I know it is time to change or one of two things will happen:
1. I will get hurt (more than likely I will be getting hurt)
2. I will not finish the program
Invariably, this is a major clue to me to change the intensity, load, duration, sets reps, or frequency of exercise. If I do not heed the obvious warning signs of my projected gains, I lose in the end.
This little secret has saved me many a time over the past ten to twelve years of developing an injury. Every now and then, I forget and keep pushing ahead anyway.
The last time I ignored it I ended up with a shoulder surgery. I was laid up unable to use it for over six weeks. Yeah I know what you are thinking; he could have done squats with a safety squat bar. I did and the pads on the par extensions hit RIGHT ON THE STITCHES. I kept up squatting. I was complaining (whining) to my doctor about the pads hurting the shoulder he had stitched up so recently. He looked directly at me and said very calmly “Don’t rip out my stitches”. I stopped doing them and went instead to the leg press machines in my gym.
Other clues to overtraining are more subtle. They include the following anaerobic indicators:
Stages of Overtraining
No effect on performance
Altered neural functions
Probably an effect on performance
Altered motor unit recruitment
Altered sympathetic activity and hypothalamic control
Probably decreased performance
Decreased motor coordination
Altered excitation contraction coupling
Decreased muscle glycogen
Increased resting heart rate and blood pressure
Altered immune function
Altered hormonal concentrations
Decreased performance
Decreased force production
Decreased glycolytic capacity
Sickness and infection
Emotional and sleep disturbances
From Essentials of Strength Training and Conditioning by Baechle and Earle
Other clues can be seen from reading the following chart reproduced from:
Avoid overtraining like the Plague.
Overreaching, however leads into the “Supercompensation” training effect. This is a good result from the effect of exercise. Supercompensation means the body has successfully weathered the stress of the previous program. It now prepares itself for the next time this stressful situation happens by getting stronger.
If I can be of any further help let me know.
Stay strong and committed to the path your heart has chosen for you.
Danny M. O’Dell, MA. CSCS*D
Answer continued after a new question was posed
Hi again,
I don't think you are working any of it too much and may not see the gains you are seeking because of the lack of intensity or volume. I would have you increase to four to six sets of eight to twelve with a work to rest ratio of 1:2-1:3 on a four to five day schedule. Unless you are really hitting the multijoint exercises with heavy weight I think you're probably eliminating the excess protein each time you go to the bathroom. If you think Berardi has high protein guidelines look at Bill Starr's... I have not looked at the book you mentioned. You are right about the muscle imbalances, each side of the joint needs to be stressed with appropriate weights to keep the integrity up to par and ward off injury.
But having said that:
In looking over your schedule it seems to me that you may be not allowing much rest for the shoulders, biceps, triceps, and upper back. You are hitting these areas on both days.
If you want to stay on this type of a schedule then consider this make up:
Legs, lower back, center, rest, chest, upper back, shoulders, center, rest, legs, calves, shoulders, chest, back, center and rest.
Have you considered these as options to your training schedule:
Warm up, dynamic lower body stretches, lower body, center, cool down and static stretches
Rest day-cardio
Warm up, upper body dynamic stretches, upper body, center, cool down and static stretches
Rest day-cardio
Warm up, full body dynamic stretches, lower body, center, upper body, cool down and static stretches.
Or lower, upper, day off, lower, upper, day off lower, upper, two days off and repeat
Or lower, upper, lower, upper, lower two days off then upper, lower, upper, lower, upper and two days off
Talk to you later
Answer continued
Hi Danny,
Your arrangements are better, it eliminates any crossover from one day to the next. How would a Cosgrove type arrangement using undulating periodization work? For example:
Workout A - Squat, T-pushup, Step-up, Row, Romanian Deadlift, Swiss ball crunch
Workout B- Deadlift, DB Shoulder Press, Lunge, Chin-up, Incline bench, center
Mon (A) 4-6 reps; Wed (B) 10-15 reps; Fri (A) 8-10 reps then the following week BAB.
Danny
Whoops, I forgot to tell you that Yes an overall body program will be of benefit to you depending once again on your goal. You will have to determine the best work to rest ratio, the intensity range, the exercises, an so on to set up your program.
See you later
Danny
Hi again, Are you eating enough to fuel your body with the workouts you are doing?
Talk to you later
Hi Danny, thanks so much for the great info. You're right, I forgot to mention the number of sets. I'm currently working three days a week. Legs, shoulders, biceps on Monday; Chest, back, triceps on Wednesday; and full body on Friday. Total number of sets per workout is about 10-15. I also include some rotator cuff work at the end as well as abs and lower back.
I'm trying to eat about every 3 to 3.5 hours and I've read Susan Kleiners book which recommends 1.6 grams of protein per kilogram of bodyweight. I've also skimmed over Scrawny to Brawny which is a book written for ectos. It pretty much emphasizes full body workouts, compound movements- although the protein recommendations by John Berardi are too high.
The programs are periodized but using linear progression. The book recommends training movements and not muscles. I would think that over the long run this could invite muscle imbalances and injury. For example squats (quad dominant) are included but there isn't any direct hamstring work; abs are only hit once a week; lower back work isn't even mentioned. It's only in the beginning of the book (corrective phase) where imbalances are mentioned and 2 to 3 week in that cycle wouldn't be enough time to correct an imbalance. What do you think about the book?
Answer continued
Alwyns rep scheme would work out just fine. Undulating is another name for avoiding accommodation and it is best accomplished by setting up your workouts on a the macro, meso and micro cycles. You can lift pretty hard and still put in your rest days by using dumbbells once or twice a month in place of the barbell workouts. It's a good change of pace but the intensity and the heavy loads aren't up to snuff as far as I am concerned for the heavy lifter.
I rarely utilize the stability ball for my competitive lifters so the ball crunches aren't in many of my programs unless I am specifically targeting balance issues or with one coming off a joint injury and needing proprioceptive readaptation reeducation.
Talk to you later, remember don't over analyze it, just lift and enjoy the ride. See what happens on the way, you will be surprised. Some of my very best work outs have been just doing it.
Danny
coolcolj
New member
good force absorbtion as befits a highjumper - I don't think I could rebound off those high boxes! Something to work on in the future once my strength levels are optimal...
http://www.youtube.com/watch?v=ZcZ4GCEeHeg&NR
single leg jump tests - very cool measuring with that ball on rope, with head touch, adjustable I assume. Best accurate tool yet!
http://www.youtube.com/watch?v=K1L_NaJcis0
http://www.youtube.com/watch?v=ZcZ4GCEeHeg&NR
single leg jump tests - very cool measuring with that ball on rope, with head touch, adjustable I assume. Best accurate tool yet!
http://www.youtube.com/watch?v=K1L_NaJcis0
coolcolj
New member
Good 9 hours total sleep, but I still look tired and feel groogy/sleepy....
Body feels ok overall. Starting new training cycle today. Itching to squat!
Will be changing things around a bit
weighed 95.6 kg 210.3lbs straight out of bed in underwear
what I ate yesterday - pigged out, and finally got rid of my spare change and shrapnel
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 3 x large fried fish + tartare sauce, 4 potatoe scallops, lots of chips + tomato sauce
still have lot of chips left...
Body feels ok overall. Starting new training cycle today. Itching to squat!
Will be changing things around a bit
weighed 95.6 kg 210.3lbs straight out of bed in underwear
what I ate yesterday - pigged out, and finally got rid of my spare change and shrapnel
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 3 x large fried fish + tartare sauce, 4 potatoe scallops, lots of chips + tomato sauce
still have lot of chips left...
coolcolj
New member
Sunday 18th February - Cycle 4 Get Lower Body Strong + Lean up - Week 1 - Day 1 - Lower Strength - Micro cycle 2
Starting a new training cycle today. Hmmm not really feeling that good either.... Strength seems to be still there despite the diet, but I want to keep getting stronger as I lean down.
Will be doing a lot more variation on this day than in the last training cycle and start putting more emphasis on pushing the bar as hard and fast as possible on the 2nd of the 2-3 variations.
Man this workout yoked me right out. Upper hammies are inflamed and achey as hell right now a couple of hours later!
Body weight at gym - 212lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8
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 285lbs
Powerclean + 2 x High Hang Powerclean - 89lbs, 119lbs,
Powerclean with a reset - 155lbs x 2, 175x 2, 195x2
did all of these in sneakers. Felt pretty hard in terms of the weight, power is there though, just not using it properly....
Just getting a feel for em, won't be doing these here next time, will move em to my other day when I do my jumping. Reserve this day for straining
Full Oly Squats - Sneakers - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3, 285x2, 315x1, 345x1
2 sec pause at bottom
1) 365 x 1 ---> PR by default
rest 3 mins
with 5.5 to 6 mins rest
2) 315 x 3
3) 315 x 3
4) 315 x 2 --> failed on 3rd rep at sticking point 6 inches off the bottom
Pretty pleased with that paused 365 single, I didn't think I'd get it with sneakers on. Some room there, maybe I can get 375lbs paused.
The sets with 315lbs were damn hard though, every rep felt like a gut busting 1 rep max!! Lots of straining here, granted I'm not much of a grinder, so all ther reps where still not that slow. I guess squatting in flatter soggy sneakers really does make it a bit harder. It does hit my muscles differently though. And I figure when I go back to rock solid oly shoes, I will be stronger for it
Widened stance out an 1 inch on each side vs the last training cycle, pushed my ass back a bit more as well, but still pretty upright. Felt lots of hammie action at the bottom, plus glutes as per usual. Really pleased with my core, back and hammie strength I gained from the paused Good Mornings - there was zero hint of leaning forward and shaking when I strained hard through the sticking points, I stayed rock solid. Form at sticking point felt exactly liked it did at bottom in the pause. I was waiting for me to GM a few reps to cheat it up when it got real hard, but without even trying my body didn't even show a hint of doing so. Good stuff, as they say when the going gets tough the body follows the path of least resistance, and show your weakness
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - bar x 5 each side
controlled, 2 sec pause at bottom, left side first
95lbs x 6 each side x 2 sets
I'll keep bumping these up slowly each workout like I did with the regular version.
Damn these really hammer the hamstrings a lot more than the normal version!
My spinal erectors, abs and quads were pretty pumped as well from the greater stabilization required. Posterior chain was so hammered after these that bending over to get a drink from the bubbler made me shake
Starting a new training cycle today. Hmmm not really feeling that good either.... Strength seems to be still there despite the diet, but I want to keep getting stronger as I lean down.
Will be doing a lot more variation on this day than in the last training cycle and start putting more emphasis on pushing the bar as hard and fast as possible on the 2nd of the 2-3 variations.
Man this workout yoked me right out. Upper hammies are inflamed and achey as hell right now a couple of hours later!
Body weight at gym - 212lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8
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 285lbs
Powerclean + 2 x High Hang Powerclean - 89lbs, 119lbs,
Powerclean with a reset - 155lbs x 2, 175x 2, 195x2
did all of these in sneakers. Felt pretty hard in terms of the weight, power is there though, just not using it properly....
Just getting a feel for em, won't be doing these here next time, will move em to my other day when I do my jumping. Reserve this day for straining
Full Oly Squats - Sneakers - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x3, 285x2, 315x1, 345x1
2 sec pause at bottom
1) 365 x 1 ---> PR by default
rest 3 mins
with 5.5 to 6 mins rest
2) 315 x 3
3) 315 x 3
4) 315 x 2 --> failed on 3rd rep at sticking point 6 inches off the bottom
Pretty pleased with that paused 365 single, I didn't think I'd get it with sneakers on. Some room there, maybe I can get 375lbs paused.
The sets with 315lbs were damn hard though, every rep felt like a gut busting 1 rep max!! Lots of straining here, granted I'm not much of a grinder, so all ther reps where still not that slow. I guess squatting in flatter soggy sneakers really does make it a bit harder. It does hit my muscles differently though. And I figure when I go back to rock solid oly shoes, I will be stronger for it
Widened stance out an 1 inch on each side vs the last training cycle, pushed my ass back a bit more as well, but still pretty upright. Felt lots of hammie action at the bottom, plus glutes as per usual. Really pleased with my core, back and hammie strength I gained from the paused Good Mornings - there was zero hint of leaning forward and shaking when I strained hard through the sticking points, I stayed rock solid. Form at sticking point felt exactly liked it did at bottom in the pause. I was waiting for me to GM a few reps to cheat it up when it got real hard, but without even trying my body didn't even show a hint of doing so. Good stuff, as they say when the going gets tough the body follows the path of least resistance, and show your weakness
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - bar x 5 each side
controlled, 2 sec pause at bottom, left side first
95lbs x 6 each side x 2 sets
I'll keep bumping these up slowly each workout like I did with the regular version.
Damn these really hammer the hamstrings a lot more than the normal version!
My spinal erectors, abs and quads were pretty pumped as well from the greater stabilization required. Posterior chain was so hammered after these that bending over to get a drink from the bubbler made me shake
ChinkNasty
New member
its funny how 315 feels heavy and 365 feels good...I'm the same way, I will usually warm-up to 365 by way of 135, 225, 275, 315, 340 then 365 but inevitably 315 feels heavy but 340 on doesn't...
ChinkNasty
New member
You must spread some Karma around before giving it to coolcolj again.
the stages of overrtraining is a good reminder
also, do you feel that upper body strenght and muscle density helps squatting at all?
the stages of overrtraining is a good reminder
also, do you feel that upper body strenght and muscle density helps squatting at all?
coolcolj
New member
ChinkNasty said:
supposedly the lats help, and yeah you do need a strong upper back to support the load. Especially on frontsquats. But GMs work that aspect anyway and just plain squatting over time.
--
Late night, sleep not the best, look real tired. Feel sapped, wth that warm/fuzzy feeling in my head/neck - used my CNS pretty hard yesterday
posterior chain, quads and upper back sore. Hamstrings feel shredded from top to bottom!!
weighed 95.9 kg 211lbs straight out of bed in underwear
what I ate yesterday -
1) small apple + protein drink
2) white peach + protein drink
3) pre exercise - small apple + 2 hard boiled eggs + handful of raw almonds
4) post exercise - natural muesli + whey + oat milk, 4 yeast free rye toast + margarine, left over chips -quite a bit of it
5) steak + small amount of broccoli/cauliflower/bean
coolcolj
New member
Late night again and dog being a pain! Smacked him real good...he's gonna learn sooner or later...
Not as sore now, but hammies feel really hammered, especially the left side!
Probably should went for a walk yesterday and did some mobility work
weighed 95.5 kg 210.1lbs straight out of bed in underwear
Waist = 36.25 inches
Waist down again. Gradually leaning up. I can see that vein in the junction of the bicep/elbow start to peek up, and faintly see the bicep vein show on the left side. Funny how the left side of my body is leaner than my right, it always leans up first.
Bottom of rib cage starting to show from the side and when I lift my arms overhead, rib cage shape looks like that guy in the Bill Hartman shoulder article - scapular starting to fire properly now.
Also there is dent in the side of my glute, so it's contracting when I stand. I don't recall seeing that before when I had lower back tightness problems.
Only noticed that since I started doing hip mobility, flexibility and firing work. Goes hand in hand with fixing that issue - I had inhibited glutes from sitting on my ass for long periods of time.
what I ate yesterday -
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of peas/corn
5) steak + small amount of broccoli/cauliflower/bean
Not as sore now, but hammies feel really hammered, especially the left side!
Probably should went for a walk yesterday and did some mobility work
weighed 95.5 kg 210.1lbs straight out of bed in underwear
Waist = 36.25 inches
Waist down again. Gradually leaning up. I can see that vein in the junction of the bicep/elbow start to peek up, and faintly see the bicep vein show on the left side. Funny how the left side of my body is leaner than my right, it always leans up first.
Bottom of rib cage starting to show from the side and when I lift my arms overhead, rib cage shape looks like that guy in the Bill Hartman shoulder article - scapular starting to fire properly now.
Also there is dent in the side of my glute, so it's contracting when I stand. I don't recall seeing that before when I had lower back tightness problems.
Only noticed that since I started doing hip mobility, flexibility and firing work. Goes hand in hand with fixing that issue - I had inhibited glutes from sitting on my ass for long periods of time.
what I ate yesterday -
1) small apple + protein drink
2) white peach + protein drink
3) small apple + protein drink
4) 4 yeast free rye toast + margarine, 4 hard boiled eggs, small amount of peas/corn
5) steak + small amount of broccoli/cauliflower/bean
coolcolj
New member
Tuesday 20th February - Cycle 4 Get Lower Body Strong + Lean up - Week 1 - Day 2 - Upper Strength + Olys - Micro cycle 2
Pretty good workout, I wasn't expecting much with my ultra sore hammies, and crappy sleep but I had surprisingly good amount of energy, and felt snappy. Dynamic legs swings felt uncomfortable with my achey hams!
Fairly low volume, left the gym feeling good, not tired.
Did the powercleans and powerjerks on a whim and they felt good, smoked my cuffs and scapulars pretty good by then, no need for direct work there.
Body weight at gym - 213lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) siting in bottom of narrow fullsquat x 30secs
3) standing side leg raise x 5
4) forward and back, hip swings x 15
5) side to side hip swings x 15
6) Prone Scorpion - x10 each leg alternating
7) Braced Scorpion under - x8 each leg alternating
8) hurdle over x 5 each direction and type
9) high glute dynamic stretch, until they lossened up
10) cross band walks with green jumpstretch band - x10, x 7 each direction
upper body stuff
1) some arm swings and mobility drills
2) single arm scapular pushup against wall, body at 45 degee angle x8 each side
3) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
4) Over and under stretches, plus a set of 3 reach, roll and lifts
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, a few times between the warmup sets
Bench
warm ups - 22 inch grip - bar x10, 95x10, paused 135x10, 14inch grip 135x10
shoulders tucked, elbows in, controlled, paused
Rotation 1) 185lbs x 5 - 22 inch grip
Rotation 2) 185lbs x 5 - 14 inch grip
its been a while, and probbaly won't be benching again for a while. I don't like the feeling of the pump you get from these...makes me feel tight...
185lb felt kinda hard. Wide grip benching finally pain free, but some slight discomfort in my left shoulder when the weights got heavier. 22 inch grip feels crappy actually, more pecs and lats. Doesn't even feel like a bench to me. 14 inch grip feels much better, more triceps but hits all the muscles in a more even way and it feels more stable. Like comparing a boxsquat to a fullsquat in a way
Chest Supported T-Bar Rows - medium overhand grip
warm ups - controlled + 2 sec hold at top on last rep - bar x 10, +25lbs x 8, +45x5, +70x4, +90x4, +115x3
elbows out, chin tucked - controlled , paused
Rotation 1) Bar + 135lbs x 3
Rotation 1) Bar + 115lbs x 6
-----------------------
Power Cleans and Power Jerks - sneakers
a few overhead squats with a wooden staff, a few bodyweight reactive squats intop a jump and imaginery cleanpull jumps --> did these before each set as well
did overhead reach/roll/lift type lat stretch against the wall and pec stretch x 30 secs each inbetween each set
each powerjerk held overhead for a few seconds
hang power clean + 3 high hang powerclean + 3 powerjerks - bar
powerclean + 2 power jerks - 89lbs, 109, 119, 129
powerclean + power jerk - 155lbs x 2 with a 5 sec reset
powerclean + power jerk - 175lbs x 2 with a 15 sec reset
powerclean + power jerk - 195lbs x 1, rest 1.5mins, 195lbs x 1
powerclean - 195lbs x 2 with a reset
started crappy, since my lower body was starting to get cold by now but when I warmed up and the pump in my upper body went away and loosened up from the stretches, things felt good. Surprisngly snappy and explosive.
I haven't done any powerjerks in ages with anything over 40lbs, but yet form felt good. Every lift was right in the pocket and supported rock solid. Even with a bent bar and in sneakers! I didn't dip in any of the power jerks too.
Improved upper body mobility makes these feel so much better than before. All powerjerks done from an open handed clean rack, so it's all leg drive.
195lbs started to feel heavy across the chest, but core was solid.
Upper back, cuffs and scaps were smoked afterwards. Called it a day before I got too tired. I ahve to train lower body and jump again in 2 days time.
--------------------
Static stretches for lower body a few upper body ones.
Pretty good workout, I wasn't expecting much with my ultra sore hammies, and crappy sleep but I had surprisingly good amount of energy, and felt snappy. Dynamic legs swings felt uncomfortable with my achey hams!
Fairly low volume, left the gym feeling good, not tired.
Did the powercleans and powerjerks on a whim and they felt good, smoked my cuffs and scapulars pretty good by then, no need for direct work there.
Body weight at gym - 213lbs
Workout time - 1.25 hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) siting in bottom of narrow fullsquat x 30secs
3) standing side leg raise x 5
4) forward and back, hip swings x 15
5) side to side hip swings x 15
6) Prone Scorpion - x10 each leg alternating
7) Braced Scorpion under - x8 each leg alternating
8) hurdle over x 5 each direction and type
9) high glute dynamic stretch, until they lossened up
10) cross band walks with green jumpstretch band - x10, x 7 each direction
upper body stuff
1) some arm swings and mobility drills
2) single arm scapular pushup against wall, body at 45 degee angle x8 each side
3) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
4) Over and under stretches, plus a set of 3 reach, roll and lifts
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, a few times between the warmup sets
Bench
warm ups - 22 inch grip - bar x10, 95x10, paused 135x10, 14inch grip 135x10
shoulders tucked, elbows in, controlled, paused
Rotation 1) 185lbs x 5 - 22 inch grip
Rotation 2) 185lbs x 5 - 14 inch grip
its been a while, and probbaly won't be benching again for a while. I don't like the feeling of the pump you get from these...makes me feel tight...
185lb felt kinda hard. Wide grip benching finally pain free, but some slight discomfort in my left shoulder when the weights got heavier. 22 inch grip feels crappy actually, more pecs and lats. Doesn't even feel like a bench to me. 14 inch grip feels much better, more triceps but hits all the muscles in a more even way and it feels more stable. Like comparing a boxsquat to a fullsquat in a way
Chest Supported T-Bar Rows - medium overhand grip
warm ups - controlled + 2 sec hold at top on last rep - bar x 10, +25lbs x 8, +45x5, +70x4, +90x4, +115x3
elbows out, chin tucked - controlled , paused
Rotation 1) Bar + 135lbs x 3
Rotation 1) Bar + 115lbs x 6
-----------------------
Power Cleans and Power Jerks - sneakers
a few overhead squats with a wooden staff, a few bodyweight reactive squats intop a jump and imaginery cleanpull jumps --> did these before each set as well
did overhead reach/roll/lift type lat stretch against the wall and pec stretch x 30 secs each inbetween each set
each powerjerk held overhead for a few seconds
hang power clean + 3 high hang powerclean + 3 powerjerks - bar
powerclean + 2 power jerks - 89lbs, 109, 119, 129
powerclean + power jerk - 155lbs x 2 with a 5 sec reset
powerclean + power jerk - 175lbs x 2 with a 15 sec reset
powerclean + power jerk - 195lbs x 1, rest 1.5mins, 195lbs x 1
powerclean - 195lbs x 2 with a reset
started crappy, since my lower body was starting to get cold by now but when I warmed up and the pump in my upper body went away and loosened up from the stretches, things felt good. Surprisngly snappy and explosive.
I haven't done any powerjerks in ages with anything over 40lbs, but yet form felt good. Every lift was right in the pocket and supported rock solid. Even with a bent bar and in sneakers! I didn't dip in any of the power jerks too.
Improved upper body mobility makes these feel so much better than before. All powerjerks done from an open handed clean rack, so it's all leg drive.
195lbs started to feel heavy across the chest, but core was solid.
Upper back, cuffs and scaps were smoked afterwards. Called it a day before I got too tired. I ahve to train lower body and jump again in 2 days time.
--------------------
Static stretches for lower body a few upper body ones.
coolcolj
New member
Feel slightly sapped, but not drained. Probbaly did a powerclean set too many.
Whole upper body is pretty sore as expected, especially my shoulder girdle and front delts. Lower back has some DOMs too, I'm not sure what from though, chest supported rows, most probably. They always contract hard on em when I do that hold at the top. Body should be used to powercleans so it can't be that.
Hammies much less sore but still plenty of DOMS
weighed 95.5 kg 210.1lbs straight out of bed in underwear
not gonna bother recording what I eat anymore, it's the same week in week out just about. I'll probbaly end up eating like this long term anyway, just substute the protein powder for more real food over time when I get as lean as I want to.
Whole upper body is pretty sore as expected, especially my shoulder girdle and front delts. Lower back has some DOMs too, I'm not sure what from though, chest supported rows, most probably. They always contract hard on em when I do that hold at the top. Body should be used to powercleans so it can't be that.
Hammies much less sore but still plenty of DOMS
weighed 95.5 kg 210.1lbs straight out of bed in underwear
not gonna bother recording what I eat anymore, it's the same week in week out just about. I'll probbaly end up eating like this long term anyway, just substute the protein powder for more real food over time when I get as lean as I want to.
coolcolj
New member
Feeling ok. Still sore overall, but getting better. Hammies still achey, the left side more so. Good mornings will be fun....
Legs have a bit of that light springy feel though - didn't get much of that in the last training cycle.
weighed 95.3 kg 209.66lbs straight out of bed in underwear
Legs have a bit of that light springy feel though - didn't get much of that in the last training cycle.
weighed 95.3 kg 209.66lbs straight out of bed in underwear
coolcolj
New member
I remeber Kelly Bagett saying he has long femurs with a 33 inch inseam
At around the same height as him my inseam is 32 inches, so my legs aren't that short, even though I do have pretty short arms! My wingspan is less than my height
In another life that would be real good for benching
Q: I just finished reading the VJDB. I found the info on race and body type especially interesting. My question is this: By what standard/measurement do you qualify one as long limbed or not?
I've heard that one's wingspan is typically about the same as his height so I guess if you start to go above that then you're getting into "long arms" territory.
But what about legs? How long is one's inseam usually relative to height? I'm somewhere between 6'2" and 6'3" (not exactly sure), my wingspan is 77.5" and my inseam is 34.5".
A: It's all relative and their are no rules that I'm aware of. Do you have shorter limbs then most people or longer limbs? All you gotta do is observe. At 5'9 I have a 33 inch inseam so based on your height I'd say you don't have long limbs.
At around the same height as him my inseam is 32 inches, so my legs aren't that short, even though I do have pretty short arms! My wingspan is less than my height
In another life that would be real good for benching
coolcolj
New member
Thursday 22nd February - Cycle 4 Get Strong+Maintain Weight - Week 1 - Day 3 - Lower 2 Power/Assistance - Micro cycle 1
bodyweight down heaps, but jump not so good. So some fatigue there. Strength was decent though. Would have rated a 9 workout if I was jumping slightly higher.
Body weight at gym - 210lbs
Workout time - 1.45 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 - x12 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 8
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
4 hard sets or so. Overall vertical jump was down 1.5 inches, at least on the one step jump. Standing jump seemed OK I think. Just didn't have the ommph in me today. Running one leg is feeling better and better. Lower leg and shins are coping pretty well with it, and my takeoff leg is a lot straighter now.
Power Cleans - in sneakers
did these after each set of jumps and before earlier sets on squats
Powerclean + 2 x mid thigh Hang Powerclean - bar, 89lbs, 119lbs 129lbs, 149lbs
Front Squat - clean grip - sneakers - no Belt
warm ups - controlled down, explosive up - Bar x 5, 95x3, 135x3, 185x3,
1) 225lbs x 3
2) 240lbs x 3 --> misloaded bar 225lbs + 15lbs on left side only....
3) 275lbs x 3
4) 295lbs x 2 --> NEW PR!!
Woo first time front squatting in ages, it's been at least year since I front squatted in any shape of form, and with anything over 225lbs.
And I bagged me a PR, legs felt good enough a tripled 295lbs, but my upper back was aching and starting to cave in. Everything above 240lbs really taxed my upper back, I could feel the small back muscles and scapular burning. These will be good for my shoulder health because of that.
And the cool thing is I did these in soggy flattish sneakers! Crappy bent bar, have a big red welt on the collar bone when the bent part dug into me. Stayed pretty upright too, felt smooth. Just goes to show how much better my hip and ankle mobility is now, thanks to all the work I have done there recently. 2 years ago I would have had to front squat in oly shoes and it still didn't really feel that comfortable even then. And no pressure on my wrists today unlike bacj then.
Figure my 1RM must be around 335lbs if my upper back could support it. 315x3, would be a logical goal. So I got some upper back strength weakness to work on before that can happen.
Video of all work sets. 225lbs looks easy, that's like speed weight for me.
240lbs was a bit of struggle setting due to the uneven load up as noted above. Was wondering why it felt so funny and hard
You can see the bar wobbling all over the place when I walked out 295lbs, upper back was having a hard time stabilising....
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ontSquatPR295x2_225x3_240x3_275x3_22Feb07.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 2,
185lbs 2x6
hard, but easier than last time. Will stay here some more
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,
explosive up
145lbs 2x4 each side
First set much easier, and stable. 2nd set harder and wobbly, knee would hit the floor on the way down, need to stay more controlled. Might go up 5lbs next time.
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom 3x5 --> hard
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, 50lbs x 8 (+1 rep)
--
barbell sidebends x 8 each side
lower body, abs and lower back stretches
bodyweight down heaps, but jump not so good. So some fatigue there. Strength was decent though. Would have rated a 9 workout if I was jumping slightly higher.
Body weight at gym - 210lbs
Workout time - 1.45 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 - x12 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 8
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
4 hard sets or so. Overall vertical jump was down 1.5 inches, at least on the one step jump. Standing jump seemed OK I think. Just didn't have the ommph in me today. Running one leg is feeling better and better. Lower leg and shins are coping pretty well with it, and my takeoff leg is a lot straighter now.
Power Cleans - in sneakers
did these after each set of jumps and before earlier sets on squats
Powerclean + 2 x mid thigh Hang Powerclean - bar, 89lbs, 119lbs 129lbs, 149lbs
Front Squat - clean grip - sneakers - no Belt
warm ups - controlled down, explosive up - Bar x 5, 95x3, 135x3, 185x3,
1) 225lbs x 3
2) 240lbs x 3 --> misloaded bar 225lbs + 15lbs on left side only....
3) 275lbs x 3
4) 295lbs x 2 --> NEW PR!!
Woo first time front squatting in ages, it's been at least year since I front squatted in any shape of form, and with anything over 225lbs.
And I bagged me a PR, legs felt good enough a tripled 295lbs, but my upper back was aching and starting to cave in. Everything above 240lbs really taxed my upper back, I could feel the small back muscles and scapular burning. These will be good for my shoulder health because of that.
And the cool thing is I did these in soggy flattish sneakers! Crappy bent bar, have a big red welt on the collar bone when the bent part dug into me. Stayed pretty upright too, felt smooth. Just goes to show how much better my hip and ankle mobility is now, thanks to all the work I have done there recently. 2 years ago I would have had to front squat in oly shoes and it still didn't really feel that comfortable even then. And no pressure on my wrists today unlike bacj then.
Figure my 1RM must be around 335lbs if my upper back could support it. 315x3, would be a logical goal. So I got some upper back strength weakness to work on before that can happen.
Video of all work sets. 225lbs looks easy, that's like speed weight for me.
240lbs was a bit of struggle setting due to the uneven load up as noted above. Was wondering why it felt so funny and hard
You can see the bar wobbling all over the place when I walked out 295lbs, upper back was having a hard time stabilising....
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ontSquatPR295x2_225x3_240x3_275x3_22Feb07.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 2,
185lbs 2x6
hard, but easier than last time. Will stay here some more
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,
explosive up
145lbs 2x4 each side
First set much easier, and stable. 2nd set harder and wobbly, knee would hit the floor on the way down, need to stay more controlled. Might go up 5lbs next time.
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom 3x5 --> hard
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, 50lbs x 8 (+1 rep)
--
barbell sidebends x 8 each side
lower body, abs and lower back stretches
coolcolj
New member
Tired, crap sleep, was really wired out. Sapped but not drained.
Overall achey feeling.
weighed 95 kg 209lbs straight out of bed in underwear
nice! Tanita scale spat out 26% BF down from 28.4% a month ago since I started dieting. It does flucuate a bit, but this is lowest reading so far.
Easiest diet I have done by far! Gonna pig out tonight though.
Overall achey feeling.
weighed 95 kg 209lbs straight out of bed in underwear
nice! Tanita scale spat out 26% BF down from 28.4% a month ago since I started dieting. It does flucuate a bit, but this is lowest reading so far.
Easiest diet I have done by far! Gonna pig out tonight though.
coolcolj
New member
Good deep sleep, but had to get up early. Still kinda beat up.
Felt pretty strong and good energy at part time job though
weighed 95.5 kg 210.1lbs straight out of bed in underwear
Lots of carbs last night so holding more water
---
I found these ratios
Front Squat: <- Expected front squat using 1.14 ratio to clean and jerk.
OL Back Squat: <- Expected using 71.92% of total
Power Snatch: <- Expected using 36.18% of total (80% of Snatch)
Power Clean: <- Expected using 45.72% of total (83% of C&J)
and I seem to fall inline with them fairly closely
I last powercleaned close to 240lbs, but probbaly could have done 250 on that if I went all out. Front squat is about 335lbs if my upper back can support the load I think.
So ratios say I should be able to -
total - 524lbs
snatch - 231lbs
Clean and Jerk 293lbs
Calculated Powerclean from that = 243lbs
Calculated Powersnatch from that = 185lbs
so from that
powerclean is 72% of frontsquat, 60% of backsquat
powersnatch is 55% of frontsquat, 45% of backsquat
all about where they should be assuming good form. Gonna have to drive up my frontsquat to 405lbs for bigger numbers in theory
And get my bodyweight down to 185lbs or less...
Felt pretty strong and good energy at part time job though
weighed 95.5 kg 210.1lbs straight out of bed in underwear
Lots of carbs last night so holding more water
---
I found these ratios
Front Squat: <- Expected front squat using 1.14 ratio to clean and jerk.
OL Back Squat: <- Expected using 71.92% of total
Power Snatch: <- Expected using 36.18% of total (80% of Snatch)
Power Clean: <- Expected using 45.72% of total (83% of C&J)
and I seem to fall inline with them fairly closely
I last powercleaned close to 240lbs, but probbaly could have done 250 on that if I went all out. Front squat is about 335lbs if my upper back can support the load I think.
So ratios say I should be able to -
total - 524lbs
snatch - 231lbs
Clean and Jerk 293lbs
Calculated Powerclean from that = 243lbs
Calculated Powersnatch from that = 185lbs
so from that
powerclean is 72% of frontsquat, 60% of backsquat
powersnatch is 55% of frontsquat, 45% of backsquat
all about where they should be assuming good form. Gonna have to drive up my frontsquat to 405lbs for bigger numbers in theory
And get my bodyweight down to 185lbs or less...
coolcolj
New member
Feel kinda crappy. Upper body, upper back specifically is sore for some reason.
weighed 94.6 kg 208.1lbs straight out of bed in underwear
Big drop in weight. didn't eat much during the day, one less fruit+protein drink meal, but did pigout out at night, plenty of carbs in that meal.
weighed 94.6 kg 208.1lbs straight out of bed in underwear
Big drop in weight. didn't eat much during the day, one less fruit+protein drink meal, but did pigout out at night, plenty of carbs in that meal.
coolcolj
New member
Dog woke me up in the middle of the night, he wanted to come into the veranda, since it was raining and stuff had to open the gate etc.. grrr
Managed to go back for more deep sleep, total 8 hours or so.
Waking pulse was 53, has been for the last few days. So that's my baseline low, so when it hits 63+ for a few days then I know I'm overreaching
Body feels ok overall, no major aches. Arms getting much closer to touching the wall in the overhead reach test, shoulder ROM is improving
weighed 94.5 kg 207.9lbs straight out of bed in underwear
Waist = 36 inches
Visually looking a lot different.
I ate a lot last night too, decent amount of carbs and weight is down again. This is all real weight loss, not just water.
Another 1/4 inch drop on the waist and well away from 210lbs! Just based on my morning weight - in the 4 weeks and 3 days since I started this diet I've gone from 98.4kg 216.5lbs to 94.5kg 207.9lbs . An 8.5+lb loss and waist is down 2.5 inches. I always figured a 2kg or 4-5lb drop per inch of waist
2lb loss each week is the max you can drop without losing muscle mass they say. So I'm right on the limit on max fat loss, but my calorie deficit isn't that extreme, and I'm eating all kinds of junkie foods every so often and most of my calories at night! So this diet is definitely working better than a traditional approach in a calorie vs calorie comparison!
Managed to go back for more deep sleep, total 8 hours or so.
Waking pulse was 53, has been for the last few days. So that's my baseline low, so when it hits 63+ for a few days then I know I'm overreaching
Body feels ok overall, no major aches. Arms getting much closer to touching the wall in the overhead reach test, shoulder ROM is improving
weighed 94.5 kg 207.9lbs straight out of bed in underwear
Waist = 36 inches
Visually looking a lot different.
I ate a lot last night too, decent amount of carbs and weight is down again. This is all real weight loss, not just water.
Another 1/4 inch drop on the waist and well away from 210lbs! Just based on my morning weight - in the 4 weeks and 3 days since I started this diet I've gone from 98.4kg 216.5lbs to 94.5kg 207.9lbs . An 8.5+lb loss and waist is down 2.5 inches. I always figured a 2kg or 4-5lb drop per inch of waist
2lb loss each week is the max you can drop without losing muscle mass they say. So I'm right on the limit on max fat loss, but my calorie deficit isn't that extreme, and I'm eating all kinds of junkie foods every so often and most of my calories at night! So this diet is definitely working better than a traditional approach in a calorie vs calorie comparison!
coolcolj
New member
Max vert in Minimum Time Paul Chek interview tape
someone mp3'ed the tape that comes with this Jumping program. I remeber buying this program, and still have it from years ago. It cost a lot, and I never really did it...
Anyway back then I never understood all the stuff this tape talked about..can you imagine a jump obsessed kid understanding this stuff?!
But I do now
talks about a lot of stuff from waveloading, depth jumps, leg strength balance etc
http://www.megaupload.com/?d=186BVJ1G
Says frontsquat should = 85% of fullback squat. If not you have weak hammies and lesser extent glutes. Just like I said. You can't stay upright in a squat if you have weak hammies.....
That's why Good mornings have helped me heaps!
someone mp3'ed the tape that comes with this Jumping program. I remeber buying this program, and still have it from years ago. It cost a lot, and I never really did it...
Anyway back then I never understood all the stuff this tape talked about..can you imagine a jump obsessed kid understanding this stuff?!
But I do now
talks about a lot of stuff from waveloading, depth jumps, leg strength balance etc
http://www.megaupload.com/?d=186BVJ1G
Says frontsquat should = 85% of fullback squat. If not you have weak hammies and lesser extent glutes. Just like I said. You can't stay upright in a squat if you have weak hammies.....
That's why Good mornings have helped me heaps!
Lone Trooper
Banned
coolcolj said:I remeber Kelly Bagett saying he has long femurs with a 33 inch inseam
At around the same height as him my inseam is 32 inches, so my legs aren't that short, even though I do have pretty short arms! My wingspan is less than my height
In another life that would be real good for benching
Longer limbs are better for jumping or running?
coolcolj
New member
Tuesday 27th February - Cycle 4 Get Lower Body Strong + Lean up - Week 2 - Day 1 - Lower Strength - Micro cycle 2
Not the best of workouts, squats felt hard, but cleanpulls were strong.
Body weight at gym - 210lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 8 each side
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
10) glute bridge x 8
Rotating Sets between each exercise
Resting 2-4 mins
stiffed armed Clean Pulls - hook grip - in sneakers - no belt
Bar dropped - with a 5 sec reset between each rep - 155lbs x 2, 243x2, 293lbs x 2, 337lbs x 2
Bar dropped - with a 10 sec reset between each rep
1) 375lbs x 2
2) 375lbs x 1 --> really hard and shoulders rounding forward
Really surprised with these, I haven't pulled any weights in a long time. Yet my upper body wasn't feeling overloaded. Pretty strong, I know last year I would not have clean pulled more than 275lbs without breaking form, and getting pulled forward, thank you paused squats and good mornings!
These were harder on the lower back than clean deadlifts because the bar is further away lined up on the base of toes like how I do a clean, felt more like squat with the bar in the hands. I managed to stay upright without keeling over, and got good bar speed into the shrug. Form seemed ok, but I didn't take any vids. And in sneakers too, pretty stable.
293lbs felt good, I could probably clean this if I had balls and good technique to get under the bar
But will be a while before I can powerclean it. 337lbs felt Ok, still some speed.
373lbs was more like a upright clean deadlift with a power shrug. First set was good, 2nd felt really hard, pecs aching as my shoulders rounded forward damn big dropoff, thanks to the paused squats.
I don't think I could deadlift much more than 455lbs in the same strict style, but with bar closer to shins right now anyway.
Full Oly Squats - Sneakers - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x4, 225x4, 275x2, 315x1, 315lbs x 1, rest 3 mins, 315 x 1
2 sec pause at bottom
1) 275lbs x 4
2) 275lbs x 4
3) 275lbs x 4 --> hard strain on last rep
Squats felt hard and heavy, maybe the powercleans I usually do fire me up. I didn't warmup that well either, big jumps, thought the cleanpulls would help with the warmup. Maybe the cleanpulls tried me out more than I realise.
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - bar x 5 each side
controlled, paused at bottom, left side first
100lbs x 6 each side x 2 sets (+5lbs) except right side on 2nd set only 5 reps...
reps are too high, form breaking down and set time way too long. Will drop these to 4 reps each side and alternate legs like my reverse lunges.
Miscounted reps on 2nd set for right side.
here is a long video of both sets. Still playing around with foot placement.
I move a bit on the first leg of each set, might end up doing em like my reverse lunges by stepping back wide and GM'ing forward again.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...leg_GoodMorning_paused100_x12_x11_27Feb07.mpg
Not the best of workouts, squats felt hard, but cleanpulls were strong.
Body weight at gym - 210lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 8 each side
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
10) glute bridge x 8
Rotating Sets between each exercise
Resting 2-4 mins
stiffed armed Clean Pulls - hook grip - in sneakers - no belt
Bar dropped - with a 5 sec reset between each rep - 155lbs x 2, 243x2, 293lbs x 2, 337lbs x 2
Bar dropped - with a 10 sec reset between each rep
1) 375lbs x 2
2) 375lbs x 1 --> really hard and shoulders rounding forward
Really surprised with these, I haven't pulled any weights in a long time. Yet my upper body wasn't feeling overloaded. Pretty strong, I know last year I would not have clean pulled more than 275lbs without breaking form, and getting pulled forward, thank you paused squats and good mornings!
These were harder on the lower back than clean deadlifts because the bar is further away lined up on the base of toes like how I do a clean, felt more like squat with the bar in the hands. I managed to stay upright without keeling over, and got good bar speed into the shrug. Form seemed ok, but I didn't take any vids. And in sneakers too, pretty stable.
293lbs felt good, I could probably clean this if I had balls and good technique to get under the bar
But will be a while before I can powerclean it. 337lbs felt Ok, still some speed.
373lbs was more like a upright clean deadlift with a power shrug. First set was good, 2nd felt really hard, pecs aching as my shoulders rounded forward damn big dropoff, thanks to the paused squats.
I don't think I could deadlift much more than 455lbs in the same strict style, but with bar closer to shins right now anyway.
Full Oly Squats - Sneakers - no Belt
warm ups - controlled down, semi-explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x4, 225x4, 275x2, 315x1, 315lbs x 1, rest 3 mins, 315 x 1
2 sec pause at bottom
1) 275lbs x 4
2) 275lbs x 4
3) 275lbs x 4 --> hard strain on last rep
Squats felt hard and heavy, maybe the powercleans I usually do fire me up. I didn't warmup that well either, big jumps, thought the cleanpulls would help with the warmup. Maybe the cleanpulls tried me out more than I realise.
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - bar x 5 each side
controlled, paused at bottom, left side first
100lbs x 6 each side x 2 sets (+5lbs) except right side on 2nd set only 5 reps...
reps are too high, form breaking down and set time way too long. Will drop these to 4 reps each side and alternate legs like my reverse lunges.
Miscounted reps on 2nd set for right side.
here is a long video of both sets. Still playing around with foot placement.
I move a bit on the first leg of each set, might end up doing em like my reverse lunges by stepping back wide and GM'ing forward again.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...leg_GoodMorning_paused100_x12_x11_27Feb07.mpg
Lone Trooper
Banned
coolcolj said:
Right, I knew this.
Ah, the things we forget to remember.
coolcolj
New member
Lone Trooper said:Right, I knew this.
Ah, the things we forget to remember.
read his speed book
---
Really bad sleep, not only did I find it hard to sleep, because of a jacked CNS, but the dog was being annoying, had to go free him twice when he got trapped in his backyard explorings!!
I feel really drained! Starting to get pretty burnt out, will deload the next 2 lower workouts. I have been doing to much and too hard too soon for sure on crap overall sleep!
Especially when leaning up. Throat starting to get sore in the afternoon, and some minor coughs, plus still feel drained as hell. Usually by afternoon it starts to subside.
Waking pulse isn't too high though at 55. Pretty darn sore and achey all over. Quads, glutes hammies, calves and upper back sore. Hammies are not as sore as last week though.
weighed 94.3 kg 207.46lbs straight out of bed in underwear
Good weight is down with a decent amount of carbs, plus some chocolate last night as well. Will really pigout tonight to help me recover faster.
Lone Trooper
Banned
I did read it, that's where I learned it, I believe.
ChinkNasty
New member
what kind of dog you have?
coolcolj said:read his speed book
---
Really bad sleep, not only did I find it hard to sleep, because of a jacked CNS, but the dog was being annoying, had to go free him twice when he got trapped in his backyard explorings!!
I feel really drained! Starting to get pretty burnt out, will deload the next 2 lower workouts. I have been doing to much and too hard too soon for sure on crap overall sleep!
Especially when leaning up. Throat starting to get sore in the afternoon, and some minor coughs, plus still feel drained as hell. Usually by afternoon it starts to subside.
Waking pulse isn't too high though at 55. Pretty darn sore and achey all over. Quads, glutes hammies, calves and upper back sore. Hammies are not as sore as last week though.
weighed 94.3 kg 207.46lbs straight out of bed in underwear
Good weight is down with a decent amount of carbs, plus some chocolate last night as well. Will really pigout tonight to help me recover faster.
coolcolj
New member
these 2 guys
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky_Tiger.JPG
not mine though...they just live here
---
By yesterday afternoon, my throat got worse, and I got hit with a fever.
One of the worst night of sleep ever! Felt hot and cold at the same time, head throbbing, sore throat, a minor cough, upper glutes were killing me in bed. A long night, waking pulse of 93 says it all! Feels like I've been hit with a sledgehammer.
Too late for deloading cause I'm overtrained again, 2nd time in the last 5 months! Every time I start to make nice progress I kill myself. Must have been overreaching the last month or so. The signs were there - overall crappy feeling, I thought it might have been the diet.... One step vertical Jump down 1.5 inches even though I lost 4lbs last week. And squat feeling harder and harder each week, especially the last session that took me over the edge.
Yet I never seem to read these signs!
Gonna have to setup a complicated training schedule to keep me out of trouble cause my freestyle setup is not doing the job....
Medium, light and heavy weeks should do the trick. And I'll go back to waveloading and make it work better now that I understand why I keep hitting a brickwall...all is need to do is insert a light low volume week every so often and I should make some nice gains
Will rest up till Sunday and restart the training cycle with some light low volume sessions for a while and then ramp up until I get back to my 330x8 squat strength levels and then push it beyond and drive up my frontsquat too
SUCKS!
weighed 94.7 kg 208.34lbs straight out of bed in underwear
Ate a shed load last night, bodyweight didn't budge much, and I'll probably poop it all out later today anyway
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Zacky_Tiger.JPG
not mine though...they just live here
---
By yesterday afternoon, my throat got worse, and I got hit with a fever.
One of the worst night of sleep ever! Felt hot and cold at the same time, head throbbing, sore throat, a minor cough, upper glutes were killing me in bed. A long night, waking pulse of 93 says it all! Feels like I've been hit with a sledgehammer.
Too late for deloading cause I'm overtrained again, 2nd time in the last 5 months! Every time I start to make nice progress I kill myself. Must have been overreaching the last month or so. The signs were there - overall crappy feeling, I thought it might have been the diet.... One step vertical Jump down 1.5 inches even though I lost 4lbs last week. And squat feeling harder and harder each week, especially the last session that took me over the edge.
Yet I never seem to read these signs!
Gonna have to setup a complicated training schedule to keep me out of trouble cause my freestyle setup is not doing the job....
Medium, light and heavy weeks should do the trick. And I'll go back to waveloading and make it work better now that I understand why I keep hitting a brickwall...all is need to do is insert a light low volume week every so often and I should make some nice gains
Will rest up till Sunday and restart the training cycle with some light low volume sessions for a while and then ramp up until I get back to my 330x8 squat strength levels and then push it beyond and drive up my frontsquat too
SUCKS!
weighed 94.7 kg 208.34lbs straight out of bed in underwear
Ate a shed load last night, bodyweight didn't budge much, and I'll probably poop it all out later today anyway
coolcolj
New member
Feeling better, but still sick. Really sore throat.
weighed 93.9kg 206.58lbs straight out of bed in underwear
Didn't eat much at night, but tried to keep the protein levels up. And being sick speeds up the metabolism, so not a surprise my bodyweight is dropping like a rock
Need to measure my waist tommorrow
weighed 93.9kg 206.58lbs straight out of bed in underwear
Didn't eat much at night, but tried to keep the protein levels up. And being sick speeds up the metabolism, so not a surprise my bodyweight is dropping like a rock
Need to measure my waist tommorrow
coolcolj
New member
Not really sick anymore, but still feel a bit under the weather. At least I can start to sleep more normally now. Throat got even more sore last night though! Plus I was getting a lot of saliva buildup in mouth for some reason.
Walked around a bit yesterday shopping and stuff
CNS is probably recovered by now in a general sense, felt rather strong at my part time job this morning. I think I should feel like this all the time if I get my workouts/fatigue and recovery sorted. Gotta add in the light weeks...
Should be able to start training again tomorrow. It's gonna be easy stuff anyway.
On that note I never quite agreed with deloading by keeping intensity the same or raising it, but reducing volume. It doesn't make sense to me. If you fatigued, why would you want to go heavy, even if the volume is low?! I have tried it this way just about every time and it never works, I become more overreached and then over trained....
Smarter to go low volume and lighter IMO...
weighed 93.2kg 205lbs straight out of bed in underwear
Another big drop in bodyweight. Ate more yesterday. Had 2 fruit and protein drink meals plus another meal of 2 big burgers with the works and extra egg, which I had to force down!
Metabolic rate is still jacked up from being sick, but not as much now. 78 waking pulse, down from 93. Plus I think the cold/flu medicine is jacking me up as well
Thanks to me being sick, it looks like I'll be ahead of schedule reaching the 198lb midway point
I gave myself some deep tissue massage with my thumbs this morning upon waking, on my IT band and rectus femoris. Bending my knees as I lie on back to put them in a semi-stretched state. That really loosened up some adhesions or something, certainly feels different when I walked downstairs afterwards.
Walked around a bit yesterday shopping and stuff
CNS is probably recovered by now in a general sense, felt rather strong at my part time job this morning. I think I should feel like this all the time if I get my workouts/fatigue and recovery sorted. Gotta add in the light weeks...
Should be able to start training again tomorrow. It's gonna be easy stuff anyway.
On that note I never quite agreed with deloading by keeping intensity the same or raising it, but reducing volume. It doesn't make sense to me. If you fatigued, why would you want to go heavy, even if the volume is low?! I have tried it this way just about every time and it never works, I become more overreached and then over trained....
Smarter to go low volume and lighter IMO...
weighed 93.2kg 205lbs straight out of bed in underwear
Another big drop in bodyweight. Ate more yesterday. Had 2 fruit and protein drink meals plus another meal of 2 big burgers with the works and extra egg, which I had to force down!
Metabolic rate is still jacked up from being sick, but not as much now. 78 waking pulse, down from 93. Plus I think the cold/flu medicine is jacking me up as well
Thanks to me being sick, it looks like I'll be ahead of schedule reaching the 198lb midway point
I gave myself some deep tissue massage with my thumbs this morning upon waking, on my IT band and rectus femoris. Bending my knees as I lie on back to put them in a semi-stretched state. That really loosened up some adhesions or something, certainly feels different when I walked downstairs afterwards.
AugustusIII
New member
I don't mean to offend you, let you down or get in your way man, but did you notice you're in the wrong lane? You're very knowledgeable about training, been doing a lot of reading, watching videos and open to ideas, but I've been watching your journal for years now, and I see you writing the same things over and over 'now I really know how to train', 'now I know what works for me', yet you're standing at the same squat numbers, bench, military numbers or whatever for a long time, and then you put some effort in it, and your squat goes up, and again you leave it alone, and when you do a comeback your squat goes up again, of course it does, you just worked on it, but you're talking about this 405 squat for ages and how you're going to do this and that, but nothing really moves anywhere, you put a lot of effort into your training and love to share information and all, very motivated and motivating guy, and I bet you can do tons better and reach your goal, instead of trying every method around, just stick with something and the results will come in a hurry...
That's it...again sorry if I have offended you, that was not my intent.
That's it...again sorry if I have offended you, that was not my intent.
coolcolj
New member
AugustusIII said:
I'm not leaving it alone, I don't have a choice I always end up overeaching and then overtraining!!
Then I have to come back regain lost ground everytime.
So I guess I'm more on the advanced side now where training loads disrupt my system more. Plus I have a pretty erratic lifestyle where I do have to get up a 3:30am 4 days a week to go do my part time job. Which puts a serious downer on my sleep and ties in with this fatigue issue.
You know I train well, so it's the recovery management that sucks
Once I figure out this fatigue recovery issue for myself, I will consolidate my gains, which is half the battle. I've been overeaching a lot most of the time.
Plus I have to get a lot leaner, which is probbaly more important for my goals.
180lbs would be a good start. I've been trying for the last couple of years to get down there, but I think I have the right diet for the job now...so far anyway
I don't care about my upper body lifts anymore, not important for my goals
coolcolj
New member
Things starting to return to normal. Sleep better, waking pulse down again to 64. Still got a semi sore throat and a cough, plus head cold, but not too bad.
Body feels ok. Will head back to the gym today and get in a light lower body power session and restart the training cycle and gradually ramp back up.
I will probbaly add a light low volume week every 3 weeks as the loads and volume start to rise and then every alternate week to be on the safe side and see how that goes.
weighed 93.4kg 205.48lbs straight out of bed in underwear
Waist = 35.5 inches
Waist down another half an inch from the last time I measured it, which goes hand in hand with the 1kg drop in bodyweight. I can at least start to see ab outlines now when I flex em, under that layer of lard.
Diet kinda back to normal yesterday, but appetite is still pretty suppressed
Body feels ok. Will head back to the gym today and get in a light lower body power session and restart the training cycle and gradually ramp back up.
I will probbaly add a light low volume week every 3 weeks as the loads and volume start to rise and then every alternate week to be on the safe side and see how that goes.
weighed 93.4kg 205.48lbs straight out of bed in underwear
Waist = 35.5 inches
Waist down another half an inch from the last time I measured it, which goes hand in hand with the 1kg drop in bodyweight. I can at least start to see ab outlines now when I flex em, under that layer of lard.
Diet kinda back to normal yesterday, but appetite is still pretty suppressed
coolcolj
New member
Sunday 4th March - Cycle 4 Get Strong+Maintain Weight - Week 3 - Day 1 - Lower 2 Power/Assistance DELOAD - Micro cycle 1
Felt ok at home, but when I started to exert myself in the gym, there is still some sick feeling. Strength and power wasn't there.
Bodyweight at gym is down 2.5lbs from last time. 12lbs altogether so far since I started dieting. Yet I can't seem to jump any higher than my recent PBs set here at 217lbs! That's what you get for overtraining
Deloading, way lighter weights and low volume. Didn't think there was any point in doing sub-max jumps so I jumped all out.
Body weight at gym - 207.5lbs
Workout time - 1.25 hours
Workout rating - 6/10
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 - x12 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 8
9) various hops, prime times, running in the spot drills, and low depth jumps
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
3 hard sets or so. Jumps down about 2 inches across the board except maybe my one legged running jump, which feels easier to do at a lighter bodyweight. All landings feel easier to absorb too.
Man I am so much lighter and leaner, there are 2-3 inches extra waiting to be displayed!
Clean grip Front Squat + FullBack Squat Combo - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs , 135 lbs
frontsquat 3 reps, rerack, rest 30secs, backsquat 3 reps
1) 185lbs
Power Cleans - in sneakers
Hang powerclean from mid thigh - 95lbs 3x3
---------
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 - sneakers - controlled - bar x 3,
95lbs x 6
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers- alternating legs - BW x 3 each side, Bar x 3 each side
95lbs x 4 each side
pretty hard compared to the 145lbs I have been using, could be because I did em in sneakers vs oly shoes normally
Toe curls on lying leg curl machine - paused top and bottom 1 Plate x 6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 10lbs x 4
--
lower body, abs, lats and lower back stretches
Felt ok at home, but when I started to exert myself in the gym, there is still some sick feeling. Strength and power wasn't there.
Bodyweight at gym is down 2.5lbs from last time. 12lbs altogether so far since I started dieting. Yet I can't seem to jump any higher than my recent PBs set here at 217lbs! That's what you get for overtraining
Deloading, way lighter weights and low volume. Didn't think there was any point in doing sub-max jumps so I jumped all out.
Body weight at gym - 207.5lbs
Workout time - 1.25 hours
Workout rating - 6/10
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 - x12 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 8
9) various hops, prime times, running in the spot drills, and low depth jumps
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
3 hard sets or so. Jumps down about 2 inches across the board except maybe my one legged running jump, which feels easier to do at a lighter bodyweight. All landings feel easier to absorb too.
Man I am so much lighter and leaner, there are 2-3 inches extra waiting to be displayed!
Clean grip Front Squat + FullBack Squat Combo - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs , 135 lbs
frontsquat 3 reps, rerack, rest 30secs, backsquat 3 reps
1) 185lbs
Power Cleans - in sneakers
Hang powerclean from mid thigh - 95lbs 3x3
---------
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 - sneakers - controlled - bar x 3,
95lbs x 6
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers- alternating legs - BW x 3 each side, Bar x 3 each side
95lbs x 4 each side
pretty hard compared to the 145lbs I have been using, could be because I did em in sneakers vs oly shoes normally
Toe curls on lying leg curl machine - paused top and bottom 1 Plate x 6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 10lbs x 4
--
lower body, abs, lats and lower back stretches
coolcolj
New member
Waking pulse coming back down to 60. Still got that nasty flemy cough and head cold.
Good to not feel drained for once after a lower body workout, even with max effort jumping. Even with the light loads and halved volume I am still moderately sore - upper back, quads, hamstrings, glutes and spinal erectors
weighed 92.5kg 203.5lbs straight out of bed in underwear
WOW, big drop in bodyweight, nice, but unexpected. Chocolate in post workout meal didn't hurt
If it stays dry I will go for a 12min walk and do some mobility work before and some easy stretching after
Good to not feel drained for once after a lower body workout, even with max effort jumping. Even with the light loads and halved volume I am still moderately sore - upper back, quads, hamstrings, glutes and spinal erectors
weighed 92.5kg 203.5lbs straight out of bed in underwear
WOW, big drop in bodyweight, nice, but unexpected. Chocolate in post workout meal didn't hurt
If it stays dry I will go for a 12min walk and do some mobility work before and some easy stretching after
coolcolj
New member
That was a pretty decent night of sleep, at least 8 hours of deep sleep and another 1.5 hours of lighter sleep and yet I still look and feel tired as hell! What is going on?!
Waking pulse rock bottoms to 51. Legs and hips still sore. Upper body looks skinny as hell.
weighed 92.4kg 203.28lbs straight out of bed in underwear
Appetite is coming back, ate more yesterday. Felt really jittery today though
Waking pulse rock bottoms to 51. Legs and hips still sore. Upper body looks skinny as hell.
weighed 92.4kg 203.28lbs straight out of bed in underwear
Appetite is coming back, ate more yesterday. Felt really jittery today though
coolcolj
New member
Tuesday 6th March - Cycle 4 Get Lower Body Strong+Get Lean - Week 3 - Day 2 - LIGHT Prehab Rehab DELOAD - Microcycle 1
Bodyweight at gym dropped again, I didn't expect that. Strength is starting to come back
Body weight at gym - 206lbs
Workout time - 1 hour
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x8 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
6) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
7) SLDL mobility walks
8) scapular pushup against bench - BW 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 and 3 quick reps
Rotation 1) 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
Rotation 1) BW x 10
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
Rotation 1) 30lbs x 8
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 5
Dumbbell Curls - hold at the middle on the way down
warm ups - 15lbsx5,
Rotation 1) 22lbs x 5
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - Bodyweight x 10, Barx10, 95lbs x10
11 inch box + folded towel - pause and release - no rocking
Rotation 1) 135lbs x 10
Rotation 2) 135lbs x 10
folded towel compresses down to half an inch. I can tell my body prefers to squat down to about 12+ inches.
Felt good. These used to bother my left knee, and my adductor/groin and hips, not anymore. I guess thanks to the mobility work. The reduction in intensity last workout made some minor niggles in my knees, legs and hips go away as well. Deload has been low overdue.
-----------------------
Cooldown - ISO stretches
Subscap raises 3kg x 10 + 30sec Pec/Subscap stretched ISO hold
upper body/cuff and lower body stretches
Bodyweight at gym dropped again, I didn't expect that. Strength is starting to come back
Body weight at gym - 206lbs
Workout time - 1 hour
Workout rating - 7/10
General warm up -
1) dynamic stretches and swings
2) Prone Scorpion - x8 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
6) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
7) SLDL mobility walks
8) scapular pushup against bench - BW 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 and 3 quick reps
Rotation 1) 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
Rotation 1) BW x 10
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
Rotation 1) 30lbs x 8
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
Rotation 1) 2kg x 5
Dumbbell Curls - hold at the middle on the way down
warm ups - 15lbsx5,
Rotation 1) 22lbs x 5
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - Bodyweight x 10, Barx10, 95lbs x10
11 inch box + folded towel - pause and release - no rocking
Rotation 1) 135lbs x 10
Rotation 2) 135lbs x 10
folded towel compresses down to half an inch. I can tell my body prefers to squat down to about 12+ inches.
Felt good. These used to bother my left knee, and my adductor/groin and hips, not anymore. I guess thanks to the mobility work. The reduction in intensity last workout made some minor niggles in my knees, legs and hips go away as well. Deload has been low overdue.
-----------------------
Cooldown - ISO stretches
Subscap raises 3kg x 10 + 30sec Pec/Subscap stretched ISO hold
upper body/cuff and lower body stretches
coolcolj
New member
Cough has been really annoying. It's not helping my sleep. Have not felt so good yesterday and a bit today.
Whole body is achey. Quads, calves, hammies, glutes and spinal erectors sore from the box squats. I guess I over did it on those.
At least I don't feel drained though, so my CNS is regaining some reserve again. So I can start to ramp back the intensity and volume next week. Once that desire comes back then that's the signal to hit it hard again
weighed 92.8kg 204.16lbs straight out of bed in underwear
Felt pretty crappy yesterday, very hungry, dizzy, blood sugar going crazy etc. I ate more throughout the day and at night which didn't really seem to help. Weight was up slightly this morning, but has now dropped to a lower level fully clothed, 92.5kg 203.5lbs just then! I don't know where the weight is gone cause I'm still fat as hell! Mind boggling, I was over 98kg 1.5months ago. I can't even imagine myself at 175lbs, but I could get down there eventually
Whole body is achey. Quads, calves, hammies, glutes and spinal erectors sore from the box squats. I guess I over did it on those.
At least I don't feel drained though, so my CNS is regaining some reserve again. So I can start to ramp back the intensity and volume next week. Once that desire comes back then that's the signal to hit it hard again
weighed 92.8kg 204.16lbs straight out of bed in underwear
Felt pretty crappy yesterday, very hungry, dizzy, blood sugar going crazy etc. I ate more throughout the day and at night which didn't really seem to help. Weight was up slightly this morning, but has now dropped to a lower level fully clothed, 92.5kg 203.5lbs just then! I don't know where the weight is gone cause I'm still fat as hell! Mind boggling, I was over 98kg 1.5months ago. I can't even imagine myself at 175lbs, but I could get down there eventually
coolcolj
New member
Sleep not so good, need more of it. Back to a low waking pulse of 51.
Still got that f*cking cough!!!
Body feeling better. Most of the soreness is gone, except I have sprained or jarred my right ankle somehow. I don't know where or how, it just started hurting all of a sudden! Not too bad, it won't stop me from jumping and squatting today.
weighed 92.1kg 202.62lbs straight out of bed in underwear
Nice, will be cracking 200lbs real soon. 190lbs is where things are going to start to takeoff and I should be in the low teen bodyfat %. I am feeling a lot lighter, very noticable this morning walking up this steep driveway. Stronger posterior chain from GMs help too.
Still got that f*cking cough!!!
Body feeling better. Most of the soreness is gone, except I have sprained or jarred my right ankle somehow. I don't know where or how, it just started hurting all of a sudden! Not too bad, it won't stop me from jumping and squatting today.
weighed 92.1kg 202.62lbs straight out of bed in underwear
Nice, will be cracking 200lbs real soon. 190lbs is where things are going to start to takeoff and I should be in the low teen bodyfat %. I am feeling a lot lighter, very noticable this morning walking up this steep driveway. Stronger posterior chain from GMs help too.
coolcolj
New member
Thursday 8th March - Cycle 4 Get Lower Body Strong + Lean up - Week 3 - Day 3 - Lower Strength DELOAD - Micro cycle 2
The last time I did this session, was the last workout before I over trained and got sick the next day on the 28th Feb. Was 210lbs then, now 5.5lbs lighter!
Felt Ok today, not the best, CNS is starting to rebound back, but it was a very humid and stuffy day. The cold and cough I have made it very hard to breathe!
Sprained right ankle was giving me some *****s on the jump landings but went away after a while. It's pretty stiff now and hurts like a bitch when I try to bend it sideways! Feck I spend all this time strengthening it, and it gets sprained without actually spraining it!!! One of those twilight zone things...
Body weight at gym - 204.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 8 each side
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) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
9) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times etc
Rotating Sets between each exercise
Resting 2-3 mins
Vertical Jumps
Did 4 sets of 2-3 jumps in between the warm sets of squats. Felt easy, but no higher. I have lost so much weight too!!!
Full Oly Squats - Sneakers - no Belt
warm ups - Bar x 8, 95x5, 135x5, 185x4, 225x4, 255x3, 285x2
controlled - 5 mins rest
1) 275lbs x 3
2) 225lbs x 8
3) 245lbs x 6 --> in oly shoes
hard strain on all last reps
Just wanted to get an idea of leg strength. Partial deload.
Leg strength is down a lot, I don't think I have any chance of getting anywhere near my PR of 330lbs x 8. That's probably why my Vertical jump haven't changed much even though my bodyweight is at least 10lbs lighter than when I set my PB a few weeks back.
Squats felt really different, very good, no aches and pains, smooth and depth is way lower! I have set the safety pins to the 3rd lowest notch ever since I started training. And even back in my lighter and skinnier days the bar was always about an inch above it at the lowest point, lately it's been 2 inches thanks to bigger legs/hams/calves. Today I kept hitting the pins throughout the warmups very easily!! I had to drop the safety pins one notch and then it was 2.5 inches too high.
Some guy I know there came up and said I was getting really ass to the floor
I must have lost a lot of size/fat off the back of my legs and calves. I'd imagine I'll get even lower as I continue leaning up!
Also did a set in oly shoes. Felt a lot easier and more stable. Sneakers hit the glutes more, while in oly shoes, I'm more upright and feel it more in my hammies, I probably sit back a touch more or something.
Just gonna keep it basic on this workout and work up to two sets of 6-8 reps, first set in sneakers and then 2nd in oly shoes. Add weight whenever I can and try and get it back to 315lbs 2x8
Vid of my new depth on squats - there seems to be more sacral tuck though. I could feel my lower back working more. It's probably because I was more focused on going as low as possible rather than trying to stay tight. Gotta fix that. That's pretty low IMO....A little higher in oly shoes though
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_NewDepth285x2_245x6_8March07.mpg
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - BW x 5 each side
controlled, 2sec pause at bottom, left side first
45lbs x 5 each side x 2 sets
-----
lower body stretches
The last time I did this session, was the last workout before I over trained and got sick the next day on the 28th Feb. Was 210lbs then, now 5.5lbs lighter!
Felt Ok today, not the best, CNS is starting to rebound back, but it was a very humid and stuffy day. The cold and cough I have made it very hard to breathe!
Sprained right ankle was giving me some *****s on the jump landings but went away after a while. It's pretty stiff now and hurts like a bitch when I try to bend it sideways! Feck I spend all this time strengthening it, and it gets sprained without actually spraining it!!! One of those twilight zone things...
Body weight at gym - 204.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
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 8 each side
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) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
9) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times etc
Rotating Sets between each exercise
Resting 2-3 mins
Vertical Jumps
Did 4 sets of 2-3 jumps in between the warm sets of squats. Felt easy, but no higher. I have lost so much weight too!!!
Full Oly Squats - Sneakers - no Belt
warm ups - Bar x 8, 95x5, 135x5, 185x4, 225x4, 255x3, 285x2
controlled - 5 mins rest
1) 275lbs x 3
2) 225lbs x 8
3) 245lbs x 6 --> in oly shoes
hard strain on all last reps
Just wanted to get an idea of leg strength. Partial deload.
Leg strength is down a lot, I don't think I have any chance of getting anywhere near my PR of 330lbs x 8. That's probably why my Vertical jump haven't changed much even though my bodyweight is at least 10lbs lighter than when I set my PB a few weeks back.
Squats felt really different, very good, no aches and pains, smooth and depth is way lower! I have set the safety pins to the 3rd lowest notch ever since I started training. And even back in my lighter and skinnier days the bar was always about an inch above it at the lowest point, lately it's been 2 inches thanks to bigger legs/hams/calves. Today I kept hitting the pins throughout the warmups very easily!! I had to drop the safety pins one notch and then it was 2.5 inches too high.
Some guy I know there came up and said I was getting really ass to the floor
I must have lost a lot of size/fat off the back of my legs and calves. I'd imagine I'll get even lower as I continue leaning up!
Also did a set in oly shoes. Felt a lot easier and more stable. Sneakers hit the glutes more, while in oly shoes, I'm more upright and feel it more in my hammies, I probably sit back a touch more or something.
Just gonna keep it basic on this workout and work up to two sets of 6-8 reps, first set in sneakers and then 2nd in oly shoes. Add weight whenever I can and try and get it back to 315lbs 2x8
Vid of my new depth on squats - there seems to be more sacral tuck though. I could feel my lower back working more. It's probably because I was more focused on going as low as possible rather than trying to stay tight. Gotta fix that. That's pretty low IMO....A little higher in oly shoes though
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_NewDepth285x2_245x6_8March07.mpg
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - BW x 5 each side
controlled, 2sec pause at bottom, left side first
45lbs x 5 each side x 2 sets
-----
lower body stretches
coolcolj
New member
Feel crappy, and tired. Not drained though.
Whole body is sore, upper hammies the most. Followed by my VMO, glutes, calves, erectors and upper back.
weighed 91.8kg 201.96lbs straight out of bed in underwear
Surprised it dropped down even more today! I substituted one of the the protein drink meals with greasy lamb chops, doesn't seem to have changed the results of the diet. Fat, fruit, veges and protein, it's all good.
12min walk, mobility work and easy stretching today.
Whole body is sore, upper hammies the most. Followed by my VMO, glutes, calves, erectors and upper back.
weighed 91.8kg 201.96lbs straight out of bed in underwear
Surprised it dropped down even more today! I substituted one of the the protein drink meals with greasy lamb chops, doesn't seem to have changed the results of the diet. Fat, fruit, veges and protein, it's all good.
12min walk, mobility work and easy stretching today.
coolcolj
New member
d-dub said:Im watching with interest to see how this diet plan works out for you. Seems to be effective so far.
It's possible you have some strength drop if your ROM is greater on squats. That video set defenitely looked alot lower than some of your previous stuff a while back.
it's only 2 inches extra in the bottom part which isn't the hardest part anyway, my sticking point is further up in the middle. Might drop 2 reps tops off my 330x8 rep max! Still I can't squat 330x6 right now..
And remeber I did pause 325x3 recently with a rep in the tank after pausing 315 for 3 reps also
Being overeached, then overtrained and then sick does that.....add in a diet as well
I should be jumping at least 3-4 inches right now. If I'm not jumping at least 12 inches higher when I get under 180lbs I'm gonna be pissed!!
coolcolj
New member
Crappy, tired and beat in the morning thanks to not enough sleep and tiring part time job. Not too bad in the afternoon though after a few naps.
Hamstrings and adductors still pretty sore.
weighed 92.5kg 203.5lbs straight out of bed in underwear
Really pigged out last night. I needed that, been feeling weak lately. Will do so again tonight
Hamstrings and adductors still pretty sore.
weighed 92.5kg 203.5lbs straight out of bed in underwear
Really pigged out last night. I needed that, been feeling weak lately. Will do so again tonight
coolcolj
New member
Feeling better. Finally feels like I'm over the sickness and overtraining, that annoying cough is still lingering around though.
Body feels prettty good, just some upper back soreness from my part time job yesterday.
Supposed to train my upper body today, but I feel like jumping around more than anything to be honest. Training Upper body = snorefest!
Looks like I'm become a jump freak again like back in the day. A good thing indeed
weighed 92.6kg 203.7lbs straight out of bed in underwear
waist = 36 inches
BodyFat = 16.9%
Pigged out again last night. Well it looks like I didn't lose that much fat when I was sick, just a lot of muscle mass. That's why my strength levels are down so much. Still got another 6 inches of my waist to drop, so about 30lbs of fat.
Hope to get my waist to 35 inches and bodyweight udner 200lbs over the next month, and so BF% down to around 15.
Body feels prettty good, just some upper back soreness from my part time job yesterday.
Supposed to train my upper body today, but I feel like jumping around more than anything to be honest. Training Upper body = snorefest!
Looks like I'm become a jump freak again like back in the day. A good thing indeed
weighed 92.6kg 203.7lbs straight out of bed in underwear
waist = 36 inches
BodyFat = 16.9%
Pigged out again last night. Well it looks like I didn't lose that much fat when I was sick, just a lot of muscle mass. That's why my strength levels are down so much. Still got another 6 inches of my waist to drop, so about 30lbs of fat.
Hope to get my waist to 35 inches and bodyweight udner 200lbs over the next month, and so BF% down to around 15.
coolcolj
New member
Sunday 11th March - Cycle 4 Get Lower Body Strong + Get Lean - Week 4 - Day 1 - Lower 2 Power/Assistance - Micro cycle 1
Back into it, time to regain my leg strength. Pretty good workout overall.
I'm switching to a fixed weekly setup now, instead of the 3 days a week rotating scheme I was using before.
2 Lower body days with an upper body day in the middle, plus light lower body. So I'm training my lower body 3 times a week and upper body once - alternating between 2 upper body setups.
Just have to be careful of burnout. Volume, and workout times will be lower now, plus I won't be going as gut busting as before. When the loads get heavier, I'll be deloading every 3 weeks, and eventually every 2 weeks. After that I'll probably go even more complicated when it comes to that...
Getting pretty good at the dynamic mobility stuff, an ROM has vastly improved!
Moving the reverse lunges and ab work to my upper body workout on Tuesday. Might do the light box squats then as well, not sure. Have nowhere else to put em, probably redundant...Forgot to do toe curls so will do em next workout
Body weight at gym - 205lbs
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 5 + 6 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) various hops, prime times, running in the spot drills, low altitude drops and depth jumps
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
2 hard sets total. Overall jump height about the same
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 - 135lbs, 185lbs
frontsquat 3 reps, rerack, rest 30secs, backsquat 2 reps
1) 225lbs
Full Oly Squat
2) 255lbs x 7 --> medium strain on last rep, rest 5mins
in oly shoes
3) 255lbs x 7 --> hard strain on last rep
Used a shoulder width stance on Front Squats, can't believe I can do it like that in flat sneakers. Hip and ankle mobility is so much better!!
225lbs felt moderately hard.
Full Squats feeling better, strength is coming back. Can really feel the soleus stretch at the bottom when in sneakers due to the extra depth now.
Stay here next time till I get 2 sets of 8, then up to 275lbs and repeat until I hopefully get 315lbs for 2 sets of 8. Then strength should be about where it was, and I should be getting some vertical jump PRs then...
Power Cleans - in sneakers
Powerclean + 2 High Hang powerclean - 135lbs x 2 sets
My Fav bar for cleans is bent, so the bumpers no longer slide on without jamming Sucks, as I don't feel so confident in going heavy on these if I ever have to max out.
So I used metal plates with the bar today, at least that spins better with the loose metal plates.
---------
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3
Down to parallel, 3 to 4 sec pause at bottom and hold at top on toes
135lbs 2x5 - 3 mins rest
Can go much lower now, just about parallel, for the same reasons as my full squats I guess. Less one rep, but longer holds. Can really feel it more in my hammies now. Lower back pretty trashed too, especially after squats...
Maybe if I only did front squats this session, that wouldn't be the case...
--
lower body, abs, lats and lower back stretches
Back into it, time to regain my leg strength. Pretty good workout overall.
I'm switching to a fixed weekly setup now, instead of the 3 days a week rotating scheme I was using before.
2 Lower body days with an upper body day in the middle, plus light lower body. So I'm training my lower body 3 times a week and upper body once - alternating between 2 upper body setups.
Just have to be careful of burnout. Volume, and workout times will be lower now, plus I won't be going as gut busting as before. When the loads get heavier, I'll be deloading every 3 weeks, and eventually every 2 weeks. After that I'll probably go even more complicated when it comes to that...
Getting pretty good at the dynamic mobility stuff, an ROM has vastly improved!
Moving the reverse lunges and ab work to my upper body workout on Tuesday. Might do the light box squats then as well, not sure. Have nowhere else to put em, probably redundant...Forgot to do toe curls so will do em next workout
Body weight at gym - 205lbs
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 5 + 6 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) various hops, prime times, running in the spot drills, low altitude drops and depth jumps
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
2 hard sets total. Overall jump height about the same
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 - 135lbs, 185lbs
frontsquat 3 reps, rerack, rest 30secs, backsquat 2 reps
1) 225lbs
Full Oly Squat
2) 255lbs x 7 --> medium strain on last rep, rest 5mins
in oly shoes
3) 255lbs x 7 --> hard strain on last rep
Used a shoulder width stance on Front Squats, can't believe I can do it like that in flat sneakers. Hip and ankle mobility is so much better!!
225lbs felt moderately hard.
Full Squats feeling better, strength is coming back. Can really feel the soleus stretch at the bottom when in sneakers due to the extra depth now.
Stay here next time till I get 2 sets of 8, then up to 275lbs and repeat until I hopefully get 315lbs for 2 sets of 8. Then strength should be about where it was, and I should be getting some vertical jump PRs then...
Power Cleans - in sneakers
Powerclean + 2 High Hang powerclean - 135lbs x 2 sets
My Fav bar for cleans is bent, so the bumpers no longer slide on without jamming
Sucks, as I don't feel so confident in going heavy on these if I ever have to max out.So I used metal plates with the bar today, at least that spins better with the loose metal plates.
---------
Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3
Down to parallel, 3 to 4 sec pause at bottom and hold at top on toes
135lbs 2x5 - 3 mins rest
Can go much lower now, just about parallel, for the same reasons as my full squats I guess. Less one rep, but longer holds. Can really feel it more in my hammies now. Lower back pretty trashed too, especially after squats...
Maybe if I only did front squats this session, that wouldn't be the case...
--
lower body, abs, lats and lower back stretches
coolcolj
New member
Good amount of sleep, over 9 hours, rare for me, but I still look and feel tired..
Feel ok, a tiny bit sapped, this is how I want to feel at the most. No longer want that drained feeling from large volumes. But things may change when the loads get heavier as my strength returns.
Got some red welts on my chest coming up again, gotta keep my eye on that. They're always around when I start to overreach....hormone and stress thing.
Not too sore, achey feeling all over, but upper hammies are pretty shredded up, and lowerback.
weighed 92.4kg 203.28lbs straight out of bed in underwear
waist = 35.75 inches
Waist dropped a bit since yesterday. Face and neck starting to get that narrow look. My legs measured 27.5 inches that's an inch down from before I was sick. No wonder my ROM has changed on my lower body moves and why my leg strength is down so much...lots of muscle mass loss there, 1 inch is a lot! My arms have hardly shrunk in comparison, just the bodyfat drops in size, and I hardly ever train em!
Also yesterday my lower legs are feeling a lot stronger and bouncey. Super springy calves when I land, my heels don't touch the ground at all, and zero shin splint issues from doing the running one leg jump at max effort. Calves actually measure smaller now 16.5 down from 17 inches, mostly from fat loss I gather, but my soleus is a lot bigger. It seems the hold I do on my toes in the Good Mornings are building up my soleus more than my gastrocs, doesn't make sense to me... maybe soleus is the key muscle after all, definitely is for posterior shin splint issues
12 min walk, mobility work, and easy stretching after planned today
Feel ok, a tiny bit sapped, this is how I want to feel at the most. No longer want that drained feeling from large volumes. But things may change when the loads get heavier as my strength returns.
Got some red welts on my chest coming up again, gotta keep my eye on that. They're always around when I start to overreach....hormone and stress thing.
Not too sore, achey feeling all over, but upper hammies are pretty shredded up, and lowerback.
weighed 92.4kg 203.28lbs straight out of bed in underwear
waist = 35.75 inches
Waist dropped a bit since yesterday. Face and neck starting to get that narrow look. My legs measured 27.5 inches that's an inch down from before I was sick. No wonder my ROM has changed on my lower body moves and why my leg strength is down so much...lots of muscle mass loss there, 1 inch is a lot! My arms have hardly shrunk in comparison, just the bodyfat drops in size, and I hardly ever train em!
Also yesterday my lower legs are feeling a lot stronger and bouncey. Super springy calves when I land, my heels don't touch the ground at all, and zero shin splint issues from doing the running one leg jump at max effort. Calves actually measure smaller now 16.5 down from 17 inches, mostly from fat loss I gather, but my soleus is a lot bigger. It seems the hold I do on my toes in the Good Mornings are building up my soleus more than my gastrocs, doesn't make sense to me... maybe soleus is the key muscle after all, definitely is for posterior shin splint issues
12 min walk, mobility work, and easy stretching after planned today
ChinkNasty
New member
hey man, good to see you get back into the swing of things. What kind of adjustments are you going to make to avoid overtraining again?
coolcolj
New member
ChinkNasty said:
I thought I already mentioned it above?
Anyway you just back off the loads and volume, the stronger you get the more frequently you do it. Just gotta read the signs more.
Won't be a problem right away as I'm pretty weak compared to before, but once I regain my strength, I will go hard for 2 weeks, back off the 3rd week - 50% less volume, 60% less load. Eventually as I continue to get stronger, I will backoff every 2nd week. After that things are going to be more complicated with - medium, light and a heavy weeks in that order, as far as loads/intensity/volume goes
Less gut busting workouts...I sometimes train too hard!
Plus I'm not going be training as long as I used to, way less volume per session, but more frequency. Instead of bombing myself each session and waiting a while to recover, I bomb myself less, but train more often, so I don't make too much inroad into my system so I have problem sleeping, feeling drained and such. Especially now that I am dieting as well
Trying to keep the main part of the workout, not including the warmup, to under 1.5 hours. 1 hour would be better.
----
Well I can tell the change in training setup is already having an effect, 2nd night of over 9 hours sleep. I'm still getting up early due to my bodyclock, but I fall back to sleep after that.
I can lie in bed for a long time before, but I could never actually fall back into deep sleep. Once I have problem getting back to sleep is when I know I'm overreaching...
Hammies still sore, and lower back a bit. Boxsquats today might feel iffy...
weighed 92.6kg 203.7lbs straight out of bed in underwear
Bodyweight going back up again, regaining msucle mass I think, since my waist is actually creeping down. Or could be just food weight, I'm eating more carbs at night now.
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ChinkNasty
New member
thanks man, I think once you get to an advanced stage, knowing when to deload and back off is one of hte hardest things to do especially when you are progressing nicely and feeling strong as hell
coolcolj
New member
Tuesday 13th March - Cycle 4 Get Lower Body Strong+Get Lean - Week 4 - Day 2 - Upper 1, Light Lower - Microcycle 1
I sorta did 2 separate circuit rotations in the workout. I finished off the main upper body work with the warmup sets for squats, and then did another circuit with the box squats, reverse lunge, situp, toe curls, and external rotations. Pretty short workout, got it in an hour which was the target.
Hammies were a bit tender, but after warming up they were fine. Still undecided on the box squats, they are light, but maybe too much work with the reverse lunges which are to stay. See if my posterior chain can recover ok by Thursday. I'll keep em in for now, but the loads aren't going to go up much and very slowly at that. Posterior chain feels smoked now!
Body weight at gym - 206.5lbs
Workout time - 1 hour
Workout rating - 7/10
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 10 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 12 each leg alternating
4) Braced Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x5 each direction and leg
7) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
8) SLDL mobility walks
9) scapular pushup against bench - BW x 5
10) Reach, Roll and Lift - stretches in the same position and 3 quick reps, 3 sec hold x 3 each side, alternating
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Chest Supported T-Bar Rows - medium overhand grip
warm ups - Paused + hold at top - Bar x 5, +25lbs x 5, +45x5, +70x5
elbows out, chin tucked, paused + hold at top
1) Bar + 90lbs x 5
Dip Shrugs
warm ups - regular 10sec Hold + 3 reps, BW x5
controlled with hold at top
1) BW x 10
2) BW x 10
----
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - did one set of front squats, racked rest 30secs, full squat, racked and rest 30secs then a set of box squats
Front Squats - Bar x 5, 95lbs x 5, 135lbs x 3
Full Squats - BW x 5, 95lbs x 3, 135lbs x 3, 185lbs x 3
Box Squats - BW x 10, 95lbs x 10
11 inch box + folded towel - pause and release - no rocking
1) 135lbs x 10
2) 135lbs x 10
During the warmups, I did the front squats and back squats, thinking that I might be able to go quite heavy on em and beat my last workout numbers, not a chance, 185lbs on full squats felt quite hard
Played it smart and stuck with the plan for light box squats. Nice pump in my hammies. I did pause a bit today, but will touch and go next time.
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers - alternating legs - BW x 3 each side,
1) 95lbs x 4 each side
2) 95lbs x 4 each side
way easier compared to last week with the same load! Strength is coming back
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom x 6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 6
Elbow on Knee single arm External Rotation
2kgx10, 15lbs x 8 - felt very strong and it's been a while since I did these. ROM has increased a lot, I can go quite a bit below parallel now without pain, especially on my left side.
-----------------------
Cooldown - stretches
sideways situp - BW x 8 each with pause at bottom
reverse hypers - BW x 15
upper and lower body stretches
I sorta did 2 separate circuit rotations in the workout. I finished off the main upper body work with the warmup sets for squats, and then did another circuit with the box squats, reverse lunge, situp, toe curls, and external rotations. Pretty short workout, got it in an hour which was the target.
Hammies were a bit tender, but after warming up they were fine. Still undecided on the box squats, they are light, but maybe too much work with the reverse lunges which are to stay. See if my posterior chain can recover ok by Thursday. I'll keep em in for now, but the loads aren't going to go up much and very slowly at that. Posterior chain feels smoked now!
Body weight at gym - 206.5lbs
Workout time - 1 hour
Workout rating - 7/10
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 10 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 12 each leg alternating
4) Braced Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x5 each direction and leg
7) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
8) SLDL mobility walks
9) scapular pushup against bench - BW x 5
10) Reach, Roll and Lift - stretches in the same position and 3 quick reps, 3 sec hold x 3 each side, alternating
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Chest Supported T-Bar Rows - medium overhand grip
warm ups - Paused + hold at top - Bar x 5, +25lbs x 5, +45x5, +70x5
elbows out, chin tucked, paused + hold at top
1) Bar + 90lbs x 5
Dip Shrugs
warm ups - regular 10sec Hold + 3 reps, BW x5
controlled with hold at top
1) BW x 10
2) BW x 10
----
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - did one set of front squats, racked rest 30secs, full squat, racked and rest 30secs then a set of box squats
Front Squats - Bar x 5, 95lbs x 5, 135lbs x 3
Full Squats - BW x 5, 95lbs x 3, 135lbs x 3, 185lbs x 3
Box Squats - BW x 10, 95lbs x 10
11 inch box + folded towel - pause and release - no rocking
1) 135lbs x 10
2) 135lbs x 10
During the warmups, I did the front squats and back squats, thinking that I might be able to go quite heavy on em and beat my last workout numbers, not a chance, 185lbs on full squats felt quite hard
Played it smart and stuck with the plan for light box squats. Nice pump in my hammies. I did pause a bit today, but will touch and go next time.
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers - alternating legs - BW x 3 each side,
1) 95lbs x 4 each side
2) 95lbs x 4 each side
way easier compared to last week with the same load! Strength is coming back
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom x 6
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 6
Elbow on Knee single arm External Rotation
2kgx10, 15lbs x 8 - felt very strong and it's been a while since I did these. ROM has increased a lot, I can go quite a bit below parallel now without pain, especially on my left side.
-----------------------
Cooldown - stretches
sideways situp - BW x 8 each with pause at bottom
reverse hypers - BW x 15
upper and lower body stretches
coolcolj
New member
Crap sleep, took a while to sleep, and I woke up early. Lower back was killing me last night, boxsquats tweaked it yesterday....
A little sapped, but don't feel drained though. Whole body feels achey, left hammie feels gimpy.
I always thought squatting onto a box was a stupid idea, and now I'm convinced of that! My lower back always feels iffy when doing em, and my form is pretty good and controlled. If I squat in the same style to target the posterior chain, why even bother with the box, squat as low as you can go in the same wide stance hips back form and go ass to the floor IMO.
No more boxsquats for life...
weighed 93.2kg 205lbs straight out of bed in underwear
Regaining muscle mass it seems, I'm still on the diet.
A little sapped, but don't feel drained though. Whole body feels achey, left hammie feels gimpy.
I always thought squatting onto a box was a stupid idea, and now I'm convinced of that! My lower back always feels iffy when doing em, and my form is pretty good and controlled. If I squat in the same style to target the posterior chain, why even bother with the box, squat as low as you can go in the same wide stance hips back form and go ass to the floor IMO.
No more boxsquats for life...
weighed 93.2kg 205lbs straight out of bed in underwear
Regaining muscle mass it seems, I'm still on the diet.
coolcolj
New member
some Ironmind oly training vids!
Arranda massive frontsquat and clean deadlift, plus a squat
http://www.youtube.com/watch?v=mzaHJWwUmxQ
Bulgarian training hall - Vanev 210 kg for five singles in one workout
Boevski (69 kg) back squat 250kg, and front squat Vanev (77 kg) 245 kg
http://www.youtube.com/watch?v=pQLVMxtB5d8
clean and jerks plus
sevinic(85kg) front squatting 280 kg
Aranda (77kg) back squatting 290 kg for a double......
http://www.youtube.com/watch?v=G5QLojYkVeY
2001 Polish training hall - Szymon Kolecki and Georgi Asanidze (bearded guy, current 85kg olympic gold medalist in 85kg class). yes they bench and do all kinds of stuff
http://www.youtube.com/watch?v=fU79bhwE0TQ
Arranda massive frontsquat and clean deadlift, plus a squat
http://www.youtube.com/watch?v=mzaHJWwUmxQ
Bulgarian training hall - Vanev 210 kg for five singles in one workout
Boevski (69 kg) back squat 250kg, and front squat Vanev (77 kg) 245 kg
http://www.youtube.com/watch?v=pQLVMxtB5d8
clean and jerks plus
sevinic(85kg) front squatting 280 kg
Aranda (77kg) back squatting 290 kg for a double......
http://www.youtube.com/watch?v=G5QLojYkVeY
2001 Polish training hall - Szymon Kolecki and Georgi Asanidze (bearded guy, current 85kg olympic gold medalist in 85kg class). yes they bench and do all kinds of stuff
http://www.youtube.com/watch?v=fU79bhwE0TQ
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coolcolj
New member
those box jumps I mentioned before by Georgi Asanidze
http://www.youtube.com/watch?v=TNYqkqoYsRI
Polish training hall warmup Szymon Kolecki
http://www.youtube.com/watch?v=HwmwPdhjfuk
http://www.youtube.com/watch?v=TNYqkqoYsRI
Polish training hall warmup Szymon Kolecki
http://www.youtube.com/watch?v=HwmwPdhjfuk
coolcolj
New member
Better sleep, but had to get up early. Back feeling better, hammie ok, feel more recovered, but legs and hips still a bit achey. Energy level feels good, and I feel ok to jump around even though I'm not that fresh. See how I go on squats and maybe jumps today
weighed 93.2kg 205lbs straight out of bed in underwear
Same as yesterday, waist is still at 35.75inches.
And I've been eating heaps at night the last few days. Still taking in the usual 700+ calories in fruits and protein during the day, but at night I'm eating the same amount as 3 normal meals compressed into 2 big meals.
That's including 2 blocks of chocolate - about 240 calories, 10g of fat and 20g of carbs
And yet no fat gain. That's pretty good maintenance level for me, well over 2000 calories. On a normal diet that would get me fat in a hurry!
So all I have to do is drop the chocolate and a few carbs and I should start to lean up again.
weighed 93.2kg 205lbs straight out of bed in underwear
Same as yesterday, waist is still at 35.75inches.
And I've been eating heaps at night the last few days. Still taking in the usual 700+ calories in fruits and protein during the day, but at night I'm eating the same amount as 3 normal meals compressed into 2 big meals.
That's including 2 blocks of chocolate - about 240 calories, 10g of fat and 20g of carbs
And yet no fat gain. That's pretty good maintenance level for me, well over 2000 calories. On a normal diet that would get me fat in a hurry!
So all I have to do is drop the chocolate and a few carbs and I should start to lean up again.
coolcolj
New member
Thursday 15th March - Cycle 4 Get Lower Body Strong + Lean up - Week 4 - Day 3 - Lower Strength - Micro cycle 2
Pretty good workout. This new training setup is working better than I expected. Even though I'm not that fresh, and my legs/hips are still a bit sore, my strength is up, I feel decent, and I'm jumping well - something I didn't expect with so many days of squatting.
Plus I'm no longer getting cramps in my quads a couple hours after the workout from squatting so hard and with so much volume in a single workout!
And toasting my CNS... yep 5x5 would kill me
Body weight at gym - 206.5lbs
Workout time - 1.5 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 8 each side
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) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
9) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs and sets of 2 standing jumps going higher/harder each time. Later on a few running one leg jumps
did these in between the warm up sets on squats from bar to 225lbs
a) Speed hops on a 3 inch step x 5
rest 30 secs
a) running one leg jump
b) standing Vertical jump
c) one step VJ
d) 3 step vertical jump
2 hard sets total. Felt pretty explosive and snappy, but relaxed.
Overall jump height on the standing and one step jump up an inch on last week, and oh so close to a new PR! It seems like I wasn't jumping that hard, putting too much effort into it, but still getting higher.
Bodyweight is up 2lbs from last week too, but still 8lbs lighter than when I set my Gym VJ PR.
Leg strength is up from last week, so there is definitely a direct correlation between my squat and VJ. Once I get my full squat back up to 315lbs for 2x8 and get my gym weight down to 200lbs, I'm expecting at least 3 more inches...
I'm also jumping fully on the balls of my feet on the running one leg jump now, and no hint of shin splint aches
Full Oly Squats - Sneakers - no Belt
Warm ups - frontsquat, rerack, rest 30secs, backsquat etc
frontsquat - Bar x 5, 95lbs x3, 135x2, 185x2
backsquat - controlled down, explode up - bar x 3, 95lbs x 3, 135x2, 185x2, 225x4, 255x1
controlled - 5.5 mins rest
2) 265lbs x 8 (+10lbs +1 rep)--> medium strain on last rep
in oly shoes
3) 265lbs x 8 --> hard strain on last rep
did a single with 255lbs in the warmup, felt easier, so added 10lbs and crushed it. Strength is coming back nicely, going up to 275lbs next week.
Lower back sure gets pumped up, plus quads off course, but hammies start to ache when I sit down to rest as well.
Still takes a lot of effort to maintain form with these higher reps, have to concentrate and treat each rep like a heavy single etc.
Found it hard to breath on the 135 and 185lb front squats for some reason. Just keeping the feel for em, next workout will be heavier on front squats, but still undecided on if I should do any heavier back squats at all with 275lbs. I originally had planned to make the Sunday workout a jump/clean/frontsquat/GM workout, so that squat loads would be lower to allow some recovery while still building up strength etc
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
65lbs x 4 each side x 2 sets (+20lbs)
2nd set was damn hard holding position. Posterior chain has tremors right now! Does hit the VMO/quads as well.
-----
lower body stretches and some upper body ones
Pretty good workout. This new training setup is working better than I expected. Even though I'm not that fresh, and my legs/hips are still a bit sore, my strength is up, I feel decent, and I'm jumping well - something I didn't expect with so many days of squatting.
Plus I'm no longer getting cramps in my quads a couple hours after the workout from squatting so hard and with so much volume in a single workout!
And toasting my CNS... yep 5x5 would kill me
Body weight at gym - 206.5lbs
Workout time - 1.5 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 8 each side
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) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
9) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs and sets of 2 standing jumps going higher/harder each time. Later on a few running one leg jumps
did these in between the warm up sets on squats from bar to 225lbs
a) Speed hops on a 3 inch step x 5
rest 30 secs
a) running one leg jump
b) standing Vertical jump
c) one step VJ
d) 3 step vertical jump
2 hard sets total. Felt pretty explosive and snappy, but relaxed.
Overall jump height on the standing and one step jump up an inch on last week, and oh so close to a new PR! It seems like I wasn't jumping that hard, putting too much effort into it, but still getting higher.
Bodyweight is up 2lbs from last week too, but still 8lbs lighter than when I set my Gym VJ PR.
Leg strength is up from last week, so there is definitely a direct correlation between my squat and VJ. Once I get my full squat back up to 315lbs for 2x8 and get my gym weight down to 200lbs, I'm expecting at least 3 more inches...
I'm also jumping fully on the balls of my feet on the running one leg jump now, and no hint of shin splint aches
Full Oly Squats - Sneakers - no Belt
Warm ups - frontsquat, rerack, rest 30secs, backsquat etc
frontsquat - Bar x 5, 95lbs x3, 135x2, 185x2
backsquat - controlled down, explode up - bar x 3, 95lbs x 3, 135x2, 185x2, 225x4, 255x1
controlled - 5.5 mins rest
2) 265lbs x 8 (+10lbs +1 rep)--> medium strain on last rep
in oly shoes
3) 265lbs x 8 --> hard strain on last rep
did a single with 255lbs in the warmup, felt easier, so added 10lbs and crushed it. Strength is coming back nicely, going up to 275lbs next week.
Lower back sure gets pumped up, plus quads off course, but hammies start to ache when I sit down to rest as well.
Still takes a lot of effort to maintain form with these higher reps, have to concentrate and treat each rep like a heavy single etc.
Found it hard to breath on the 135 and 185lb front squats for some reason. Just keeping the feel for em, next workout will be heavier on front squats, but still undecided on if I should do any heavier back squats at all with 275lbs. I originally had planned to make the Sunday workout a jump/clean/frontsquat/GM workout, so that squat loads would be lower to allow some recovery while still building up strength etc
--------------------
split leg Good Mornings - narrow split - high bar - sneakers - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
65lbs x 4 each side x 2 sets (+20lbs)
2nd set was damn hard holding position. Posterior chain has tremors right now! Does hit the VMO/quads as well.
-----
lower body stretches and some upper body ones
coolcolj
New member
Crap sleep thanks to the dog! Don't feel that bad though. Achey all over and a sapped feeling, but not drained. Hammies have that strained feeling I always get from GMs, but not as bad as last week. Hopefully my body will eventually get used to em, especially with the greater training frequency!
weighed 93.1kg 204.8lbs straight out of bed in underwear
Just a tiny bit down
weighed 93.1kg 204.8lbs straight out of bed in underwear
Just a tiny bit down
JohnRobHolmes
Well-known member
I dont think I have ever been able to sense my CNS fatigue like you do. How has the jump training been going over the last year in your option?
coolcolj
New member
JohnRobHolmes said:
you will eventually once you cook it a few times
It just comes from experience
pretty crappy overall, but I'm learning from my mistakes. But things will get a whole lot better from now on.
learning to get leaner, without losing strength has taken a while to figure out. Jumping goes crap when you fry your CNS and overeach all the time. Knees feel bad, and injuries increase when your hip and ankle mobility is poor.
Knees also feel bad when you overtrain the squat, and let your hammies fall behind in strength vs the quads
but I have learned to fix all the above in the last 6 months, they all go hand in hand
Most important thing I learned, was to make sure your mobility, flexibility and body is functioning properly first in terms of msucle balance and firing! Vertical jumping 40 inches and the training to go towards it is a lot like going for speed record in a car, can you imagine doing that with broken suspension and bald tyres....?
Have to thank Eric Cressey's articles in hammering that home for me
2007 is the year where I start to make it all happen...hopefully...
coolcolj
New member
I did get 8 hours of sleep, but after my part time job, I feel and look pretty tired. Felt strong though, in fact all this week the non-powered steering wheel in the van felt fairly light, even though I do get sapped and feel a bit beat up after each training session. A good sign my CNS is fairing much better on my new training setup. But will probably have to start deloading on regular basis as I get stronger to maintain this feeling
weighed 93.3kg 205.26lbs straight out of bed in underwear
Looks like my cals are around maintenance for this whole week, been eating a lot more at night. I will probably keep this going for a while until my strength and muscle mass is back to where it was and then cut it down and get to 190lbs and then maintain for a while, and then a final dash to 175lbs.
I'm still eating in that Warrior diet fashion though and will probbaly keep eating like this even after I get as lean as I want to
weighed 93.3kg 205.26lbs straight out of bed in underwear
Looks like my cals are around maintenance for this whole week, been eating a lot more at night. I will probably keep this going for a while until my strength and muscle mass is back to where it was and then cut it down and get to 190lbs and then maintain for a while, and then a final dash to 175lbs.
I'm still eating in that Warrior diet fashion though and will probbaly keep eating like this even after I get as lean as I want to
coolcolj
New member
Feeling ok, sleep was not bad by my standards. CNS feels good I think.
Body feels somewhat achey though. Hammies at least no longer feel shredded up. I'm in the mood for squating
weighed 93.1kg 204.8lbs straight out of bed in underwear
So far so good, bodyweight is holding steady, waist is still 35.75 inches, and with me piling on the food at night. If anything I look leaner. I even ate double the amount of chocolate last night
Although my part time job yesterday would have burnt a lot of extra calories with me just fueled by an apple and proetin drink for 5 hours! And I just ate fruit and the protein drink as per usual after it as well
If I can't get fat pigging out like this at night, even when I try, then one can only maintain and or get leaner - sweet
Body feels somewhat achey though. Hammies at least no longer feel shredded up. I'm in the mood for squating
weighed 93.1kg 204.8lbs straight out of bed in underwear
So far so good, bodyweight is holding steady, waist is still 35.75 inches, and with me piling on the food at night. If anything I look leaner. I even ate double the amount of chocolate last night
Although my part time job yesterday would have burnt a lot of extra calories with me just fueled by an apple and proetin drink for 5 hours! And I just ate fruit and the protein drink as per usual after it as well
If I can't get fat pigging out like this at night, even when I try, then one can only maintain and or get leaner - sweet
coolcolj
New member
Sunday 18th March - Cycle 4 Get Lower Body Strong + Get Lean - Week 5 - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1
Decent workout, but definitely not that fresh. Maybe jumping and stuff in this workout is not such a good idea. I definitely jump better on Thursday.
Bodyweight at gym up 1.5lbs from this time last week, but holding steady from the last few workouts. Will start to inch it down to 200lbs soon.
Body weight at gym - 206.5lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) various hops, prime times, running in the spot drills, low altitude drops
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) running one leg jump
b) standing Vertical jump
c) one step VJ
d) 3 step vertical jump
2 hard sets total. Overall jump height about the same as my current peak
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 - 135lbs, 185lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 reps
1) 225lbs
frontsquat 1 rep, rerack, rest 30secs, backsquat 2 reps
2) 255lbs
Full Back Squat - controlled
2) 275lbs x 7 (+10lbs -1rep)--> medium strain on last rep
rest 5mins
in oly shoes - controlled
3) 275lbs x 7 --> hard strain on last rep
Getting used to squatting in sneakers now, much easier than before.
Depth was the same as last week, but without the ass tucking under.
Kinda GM'ing it a bit though.
Will stay at 275lbs and go for 2 sets of 8 on Thursday. No need to rush things even though strength is coming back fast.
255lb frontsquat was heavy on the chest and kinda blacking me out, probbaly had the bar too close to my throat, but was not that hard for the legs.
video of the 275lb squat sets and some Good Mornings
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat_275_2x7_GM140_18March07.mpg
Power Cleans - in sneakers
Powerclean + 2 High Hang powerclean - 135lbs x 2 sets, 140lbs x 1 set
used metal plates. Finsihed off sets before I got to the 225lb squat set
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3
Down to parallel, 3 sec pause at bottom and hold at top on toes
140lbs 2x5 - 3 mins rest
Up 5lbs and feeling pretty darn hard!
--
lower body, and some upper body stretches
Decent workout, but definitely not that fresh. Maybe jumping and stuff in this workout is not such a good idea. I definitely jump better on Thursday.
Bodyweight at gym up 1.5lbs from this time last week, but holding steady from the last few workouts. Will start to inch it down to 200lbs soon.
Body weight at gym - 206.5lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) various hops, prime times, running in the spot drills, low altitude drops
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) running one leg jump
b) standing Vertical jump
c) one step VJ
d) 3 step vertical jump
2 hard sets total. Overall jump height about the same as my current peak
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - frontsquat 3 reps, rerack, rest 15secs, backsquat 3 - Bar , 95lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 - 135lbs, 185lbs
frontsquat 2 reps, rerack, rest 30secs, backsquat 2 reps
1) 225lbs
frontsquat 1 rep, rerack, rest 30secs, backsquat 2 reps
2) 255lbs
Full Back Squat - controlled
2) 275lbs x 7 (+10lbs -1rep)--> medium strain on last rep
rest 5mins
in oly shoes - controlled
3) 275lbs x 7 --> hard strain on last rep
Getting used to squatting in sneakers now, much easier than before.
Depth was the same as last week, but without the ass tucking under.
Kinda GM'ing it a bit though.
Will stay at 275lbs and go for 2 sets of 8 on Thursday. No need to rush things even though strength is coming back fast.
255lb frontsquat was heavy on the chest and kinda blacking me out, probbaly had the bar too close to my throat, but was not that hard for the legs.
video of the 275lb squat sets and some Good Mornings
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat_275_2x7_GM140_18March07.mpg
Power Cleans - in sneakers
Powerclean + 2 High Hang powerclean - 135lbs x 2 sets, 140lbs x 1 set
used metal plates. Finsihed off sets before I got to the 225lb squat set
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3
Down to parallel, 3 sec pause at bottom and hold at top on toes
140lbs 2x5 - 3 mins rest
Up 5lbs and feeling pretty darn hard!
--
lower body, and some upper body stretches
coolcolj
New member
Feel sapped. I look and feel a bit tired, even though total sleep is over 7 hours, but I keep waking up at 4am due to my bodyclock - sucks!
Sore and achey all over, even my upper body. Abs are hammered, probbaly from the front squats, plus the usual spinal erectors, glutes, hammies, and quads. I'm squatting pretty frequently now, but I still get sore from it!
weighed 92.6kg 203.7lbs straight out of bed in underwear
Waist = 35.5 inches
WOw, all I did was not eat any chocolate last night, and cut back on the carbs in the 2nd evening meal, and boom waist drops 1/4 of an inch to 35.5 inches and bodyweight drops 0.5kg 1+lb, and I look leaner too. 2kg to an inch off the waist, usually, so it looks to be all fat loss
I wasn't that hungry last night, I never am after training..which is kinda a paradox...
12min walk, upper and lower body mobility work and some easy stretching planned
Sore and achey all over, even my upper body. Abs are hammered, probbaly from the front squats, plus the usual spinal erectors, glutes, hammies, and quads. I'm squatting pretty frequently now, but I still get sore from it!
weighed 92.6kg 203.7lbs straight out of bed in underwear
Waist = 35.5 inches
WOw, all I did was not eat any chocolate last night, and cut back on the carbs in the 2nd evening meal, and boom waist drops 1/4 of an inch to 35.5 inches and bodyweight drops 0.5kg 1+lb, and I look leaner too. 2kg to an inch off the waist, usually, so it looks to be all fat loss
I wasn't that hungry last night, I never am after training..which is kinda a paradox...
12min walk, upper and lower body mobility work and some easy stretching planned
coolcolj
New member
Tuesday 20th March - Cycle 4 Get Lower Body Strong+Get Lean - Week 4 - Day 2 - Upper 2 prehab/rehab, Light Lower - Microcycle 1
Finished off the upper body work in between the warmup sets on lower body work, and then did a circuit of the lower body main work sets
Body was a bit sore, but after warming, felt pretty good.
Added a bunch of new stuff, those pistol squats made my IT band really ache. In a good way I think.
Forgot to do my usual subscap raises and stretched hold at the end
Body weight at gym - 206.5lbs
Workout time - 1.25 hour
Workout rating - 7/10
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 10 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 12 each leg alternating
4) Braced Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x 8 each direction and leg
7) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
8) SLDL mobility walks
9) single arm scapular pushup against wall - BW x 10
10) Reach, Roll and Lift - stretches in the same position and 1 reps, 3 sec hold x 3 each side, alternating x 2 sets
11) small hop complex
12) single leg kneeling deadlift 2x5 each side
13) supported pistol squats 2x5 each side
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Pushup with extension at top and hold
Warm ups - 2x5
1) BW x 12
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
warmups - 22lbs x 3, 30lbs x 3
1) 35lbs x 10
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
warmups - 1kg x 3
1) 2kg x 6
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x 10, 15lbsx5,
forgot to do the main set....
----
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - did one set of front squats, racked rest 30secs, full squat, racked and rest 30secs then a set of hips back power squats
Front Squats - 95lbs x 3, 135lbs x 3
Full Squats - 95lbs x 3, 135lbs x 3, 185lbs x 3
Power Squats - Bar x 10, 95lbs x 5, 135lbs x 5
11 inch box + folded towel - short release - no rocking
1) 140lbs x 10 (+5lbs)
2) 140lbs x 10
frontsquats feeling a lot more comfortable and easier load wise now, upper back aching a bit supporting the bar, with the earlier upper body stuff in a good way. 185lb full squat set just as hard as last week, still recovering from Sunday. I figure there is no point in doing that set
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers - alternating legs - BW x 3 each side, BAr x 3 each side
1) 100lbs x 4 each side (+5lbs)
2) 95lbs x 4 each side
getting darn easier compared to even last week. All that single leg work at the start probbaly helped a lot
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom x 8 (+2 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 8 (+2 reps)
-----------------------
Cooldown - stretches
sideways situp - BW x 9 each with pause at bottom (+1 rep)
reverse hypers - BW x 15
upper and lower body stretches
Finished off the upper body work in between the warmup sets on lower body work, and then did a circuit of the lower body main work sets
Body was a bit sore, but after warming, felt pretty good.
Added a bunch of new stuff, those pistol squats made my IT band really ache. In a good way I think.
Forgot to do my usual subscap raises and stretched hold at the end
Body weight at gym - 206.5lbs
Workout time - 1.25 hour
Workout rating - 7/10
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 10 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 12 each leg alternating
4) Braced Scorpion under - x 10 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x 8 each direction and leg
7) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held full length x 10. For 2 sets
8) SLDL mobility walks
9) single arm scapular pushup against wall - BW x 10
10) Reach, Roll and Lift - stretches in the same position and 1 reps, 3 sec hold x 3 each side, alternating x 2 sets
11) small hop complex
12) single leg kneeling deadlift 2x5 each side
13) supported pistol squats 2x5 each side
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Pushup with extension at top and hold
Warm ups - 2x5
1) BW x 12
High angle Dumbbell Rows to ribcage - palms facing - pulling with lower traps and delts
warmups - 22lbs x 3, 30lbs x 3
1) 35lbs x 10
Low Incline face down dumbell Raise/External Rotation combo
Thumbs up Y raise + neutral grip side raise + Cuban rotation - all with hold at top
warmups - 1kg x 3
1) 2kg x 6
Dumbbell Curls - hold at the middle on the way down
warm ups - 4kg x 10, 15lbsx5,
forgot to do the main set....
----
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - did one set of front squats, racked rest 30secs, full squat, racked and rest 30secs then a set of hips back power squats
Front Squats - 95lbs x 3, 135lbs x 3
Full Squats - 95lbs x 3, 135lbs x 3, 185lbs x 3
Power Squats - Bar x 10, 95lbs x 5, 135lbs x 5
11 inch box + folded towel - short release - no rocking
1) 140lbs x 10 (+5lbs)
2) 140lbs x 10
frontsquats feeling a lot more comfortable and easier load wise now, upper back aching a bit supporting the bar, with the earlier upper body stuff in a good way. 185lb full squat set just as hard as last week, still recovering from Sunday. I figure there is no point in doing that set
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers - alternating legs - BW x 3 each side, BAr x 3 each side
1) 100lbs x 4 each side (+5lbs)
2) 95lbs x 4 each side
getting darn easier compared to even last week. All that single leg work at the start probbaly helped a lot
Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom x 8 (+2 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 8 (+2 reps)
-----------------------
Cooldown - stretches
sideways situp - BW x 9 each with pause at bottom (+1 rep)
reverse hypers - BW x 15
upper and lower body stretches
coolcolj
New member
crap interrupted sleep, took a while to fall asleep too. I realised this morning that I forgot to take my ZMA...damn that stuff makes a big difference!
Mood wise I don't feel that bad even then. Mildly sapped feeling. Achey all over but not in a bad way. My glutes and spinal erectors are sore, but my legs don't have that heavy feeling.
Non-powered steering wheel in van felt the lightest in a few months today - CNS is good shape I think
weighed 93.3kg 205.26lbs straight out of bed in underwear
Must be water or food weight, cause I weigh 92.8kg now fully clothed, just before I dig into my first pig out evening meal. About 92.3kg 203lbs nekkid.
I do look leaner. Tanita scale says my BF% is now in the upper 24% down from the upper 28% since I started, and down from the low 26% a few weeks ago before I got sick.
I'll probbaly be under 10% BF when it reads 19%, I always take 10% off
Mood wise I don't feel that bad even then. Mildly sapped feeling. Achey all over but not in a bad way. My glutes and spinal erectors are sore, but my legs don't have that heavy feeling.
Non-powered steering wheel in van felt the lightest in a few months today - CNS is good shape I think
weighed 93.3kg 205.26lbs straight out of bed in underwear
Must be water or food weight, cause I weigh 92.8kg now fully clothed, just before I dig into my first pig out evening meal. About 92.3kg 203lbs nekkid.
I do look leaner. Tanita scale says my BF% is now in the upper 24% down from the upper 28% since I started, and down from the low 26% a few weeks ago before I got sick.
I'll probbaly be under 10% BF when it reads 19%, I always take 10% off
coolcolj
New member
Not as much sleep as I wanted, but it was deep. Body still achey, but that light springy feeling is kinda there.
weighed 93.2kg 205lbs straight out of bed in underwear
Boss at my part time job this morning said I looked real thin. Hmm my bodyweight and waist hasn't changed too much, probbaly holding less water. I don't feel as swollen and bloated as yesterday, especially in my legs. But I can see more faint outlines of the veins on my left arm, so who knows. I have gained some muscle mass as well - legs and calves up measurement wise and shoulders/traps visually. So maybe I gained muscle and loss fat....
weighed 93.2kg 205lbs straight out of bed in underwear
Boss at my part time job this morning said I looked real thin. Hmm my bodyweight and waist hasn't changed too much, probbaly holding less water. I don't feel as swollen and bloated as yesterday, especially in my legs. But I can see more faint outlines of the veins on my left arm, so who knows. I have gained some muscle mass as well - legs and calves up measurement wise and shoulders/traps visually. So maybe I gained muscle and loss fat....
coolcolj
New member
JohnRobHolmes
Well-known member
Good read there. I like how the various splits were explained.
coolcolj
New member
Thursday 22nd March - Cycle 4 Get Lower Body Strong + Lean up - Week 5 - Day 3 - Lower Strength - Micro cycle 2
Decent workout. I wasn't that fresh, hips and legs, plus upper back achey, but there was enough snap in my system and the explosion was there.
I am definitely fresher on this workout than on Sunday.
Bodyweight steady and strength continuing to rise, but still about 50lbs off my best on the full squat.
Might do a volume deload next week to keep the flow going.
Keep progressing as I am, but just do one main workset of the heavier stuff each workout instead of the 2 now. And then back to normal the week after.
Body weight at gym - 206.5lbs
Workout time - 1.5 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 each side
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) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) 3 step vertical jump
2 hard sets total, then 2 sets of 2 various jumps.
Running one leg jump feels super after the prime times, teaches me to keep the leg straight and use the hamstring, plus take off on the ball of my feet. Heel never touches the ground and no discomfort.
Overall jumps about 0.5 inch higher. Not gonna count it as PR just yet - there is a high ceiling in the gym that I worked up from 6 inches under to an inch under on the one step VJ. That is my current peak gym VJ PR, but today I was 1cm away - so damn close! Once I touch it then I'm good for a 1 inch PR. Shouldn't be long, more leg strength, and once I unload a bit...
Still last year when I dieted down to 198lbs gym weight, I was an inch under, and now I'm jumping slightly above that at 206.5lbs. 8lbs extra and more power, and it's all down to having a better squat and posterior chain strength.
I should be a few more inches above that though when I regain all my strength back....enough to put my most of hand flat against it when I hit 200lbs gym weight I reckon...
Full Oly Squats - Sneakers - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - Bar x 3, 95lbs x3, 135x2, 185x2
backsquat - bar x 3, 95lbs x 3, 135x2, 185x2, 225x3, 255x2, 275x1
controlled - 5.5 mins rest
2) 285lbs x 7 (+10lbs )--> medium strain on last rep
in oly shoes
3) 285lbs x 7 --> hard strain on last rep, slight good morning
did a single with 275lbs in the warmup, felt easier, so added 10lbs. Up 20lbs and -1 rep from this time last week. Didn't feel really hard, but not easy either.
Front squats are feeling easier every session and lighter across the shoulders.
I think whatever I do for 8 reps on the full squats is my frontsquat 1RM. So it's probably 285-295lbs right now. Back squat must be around 355-365lbs
--------------------
split leg Good Mornings - narrow split - high bar - oly shoes - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
70lbs x 4 each side x 2 sets (+5lbs)
much easier than last week, but I did em in oly shoes instead of sneakers.
-----
lower body stretches and some upper body ones
Decent workout. I wasn't that fresh, hips and legs, plus upper back achey, but there was enough snap in my system and the explosion was there.
I am definitely fresher on this workout than on Sunday.
Bodyweight steady and strength continuing to rise, but still about 50lbs off my best on the full squat.
Might do a volume deload next week to keep the flow going.
Keep progressing as I am, but just do one main workset of the heavier stuff each workout instead of the 2 now. And then back to normal the week after.
Body weight at gym - 206.5lbs
Workout time - 1.5 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 each side
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) glute bridge x 8
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) 3 step vertical jump
2 hard sets total, then 2 sets of 2 various jumps.
Running one leg jump feels super after the prime times, teaches me to keep the leg straight and use the hamstring, plus take off on the ball of my feet. Heel never touches the ground and no discomfort.
Overall jumps about 0.5 inch higher. Not gonna count it as PR just yet - there is a high ceiling in the gym that I worked up from 6 inches under to an inch under on the one step VJ. That is my current peak gym VJ PR, but today I was 1cm away - so damn close! Once I touch it then I'm good for a 1 inch PR. Shouldn't be long, more leg strength, and once I unload a bit...
Still last year when I dieted down to 198lbs gym weight, I was an inch under, and now I'm jumping slightly above that at 206.5lbs. 8lbs extra and more power, and it's all down to having a better squat and posterior chain strength.
I should be a few more inches above that though when I regain all my strength back....enough to put my most of hand flat against it when I hit 200lbs gym weight I reckon...
Full Oly Squats - Sneakers - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - Bar x 3, 95lbs x3, 135x2, 185x2
backsquat - bar x 3, 95lbs x 3, 135x2, 185x2, 225x3, 255x2, 275x1
controlled - 5.5 mins rest
2) 285lbs x 7 (+10lbs )--> medium strain on last rep
in oly shoes
3) 285lbs x 7 --> hard strain on last rep, slight good morning
did a single with 275lbs in the warmup, felt easier, so added 10lbs. Up 20lbs and -1 rep from this time last week. Didn't feel really hard, but not easy either.
Front squats are feeling easier every session and lighter across the shoulders.
I think whatever I do for 8 reps on the full squats is my frontsquat 1RM. So it's probably 285-295lbs right now. Back squat must be around 355-365lbs
--------------------
split leg Good Mornings - narrow split - high bar - oly shoes - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
70lbs x 4 each side x 2 sets (+5lbs)
much easier than last week, but I did em in oly shoes instead of sneakers.
-----
lower body stretches and some upper body ones
coolcolj
New member
Not good sleep last night, took a while to fall aslepp. I will put it down to a jacked CNS, as I don't really feel that bad now. Hardly feel sapped at all, but a little beat body wise, achey feel all over. Hammies probbaly the most sore, but overall DOMS is way less than the last few weeks. Looks like my body is starting to adapt to the GMs, that's one of the main reasons why I switched to a higher training frequency, lower volume approach.
Waking pulse is starting to get high though a 61, but the volume deload next week should help with that. Good idea too as I have to fill in for an extra shift at my part time job on the hardest day...
weighed 92.8kg 204.16lbs straight out of bed in underwear
Looking leaner, skinfolds are down across the board, just from the pinch test
leg is back down to 27.5 inches, a good thing if I continue to get stronger, less thigh chaffing...
I'm also out of fishoil, I had only 2 caps yesterday. I feel better without it somehow...
Waking pulse is starting to get high though a 61, but the volume deload next week should help with that. Good idea too as I have to fill in for an extra shift at my part time job on the hardest day...
weighed 92.8kg 204.16lbs straight out of bed in underwear
Looking leaner, skinfolds are down across the board, just from the pinch test
leg is back down to 27.5 inches, a good thing if I continue to get stronger, less thigh chaffing...
I'm also out of fishoil, I had only 2 caps yesterday. I feel better without it somehow...
coolcolj
New member
feel surprisingly good now, but a bit tired earlier in the day. Don't feel too bad even after my part time job. Overall, body seems to be recovering better than last week. Hammies still somewhat shredded, but should be Ok tomorrow. Lower legs/feet feel a bit tight, old right ankle injury feels gimpy.
Upper back is pretty hammered right now, won't go as heavy on frontsquats this week, and will probbaly drop it on the 2nd workout.
weighed 93.3kg 205.26lbs straight out of bed in underwear
weight back up again
Upper back is pretty hammered right now, won't go as heavy on frontsquats this week, and will probbaly drop it on the 2nd workout.
weighed 93.3kg 205.26lbs straight out of bed in underwear
weight back up again
coolcolj
New member
Not the best of sleep, but over 9 hours total isn't too bad to have. I feel good the first time in a long time...waking pulse back down 54 as well.
Body feels ok, not that fresh, but not too bad.
Still gonna volume deload this week. I'm expecting to still make gains this week even then
weighed 92.5kg 203.5lbs straight out of bed in underwear
waist still at 35.5 inches
Body feels ok, not that fresh, but not too bad.
Still gonna volume deload this week. I'm expecting to still make gains this week even then
weighed 92.5kg 203.5lbs straight out of bed in underwear
waist still at 35.5 inches
coolcolj
New member
Sunday 25th March - Cycle 4 Get Lower Body Strong + Get Lean - Week 6 DELOAD - Day 1 - Lower 2 Power/Strength/Assistance - Micro cycle 1
Kinda crappy workout, didn't feel that good. Never as fresh on this workout vs Thursday. Progress on squats seems to have stagnated. Might have to drop the volume on Thursday to one squat work set after this deload week. Good timing on the deload as well....
Bodyweight down 1.5lbs from this time last week
No longer stretch the hammies, the paused Good mornings and dynamic stretches take care of that
Body weight at gym - 205lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, then a set of 2 standing 2 handed 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 9 inch step x 5
rest 30secs
a) standing Vertical jump
b) one step VJ
c) 3 step vertical jump
2 hard sets total. Didn't do any running one leg jumps as my speed just wasn't there. Jumps were about the same, standing Vj maybe up a bit, but 3 step VJ is finally up, hard to tell exactly, but at least half an inch. Could get the lower ceiling in the raised area to eyelid level, used to be eyebrow level.
Pretty explosive even though I didn't feel that good.
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - 95lbs x3, 135x2, 185x2, 225x3
backsquat - 95lbs x 3, 135x3, 185x3, 255x3, 285x1
Full Back Squat - controlled
1) 295lbs x 7 (+10lbs)--> hard strain on last rep
Felt harder, don't think I could have done 2 sets of 7 like in other workouts, so progress is slipping down.
video of the 295lb squat set
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_295x7_25March07.mpg
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - warmup with bar
135lbs, 140lbs, 145lbs
used metal plates. 145lb set was kinda hard
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 145lbs x 1
Down to parallel, 3 sec pause at bottom and hold at top on toes
145lbs x 5 (+5lbs)
--
lower body, and some upper body stretches.
Kinda crappy workout, didn't feel that good. Never as fresh on this workout vs Thursday. Progress on squats seems to have stagnated. Might have to drop the volume on Thursday to one squat work set after this deload week. Good timing on the deload as well....
Bodyweight down 1.5lbs from this time last week
No longer stretch the hammies, the paused Good mornings and dynamic stretches take care of that
Body weight at gym - 205lbs
Workout time - 1.25 hours
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x12 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 8
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, then a set of 2 standing 2 handed 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 9 inch step x 5
rest 30secs
a) standing Vertical jump
b) one step VJ
c) 3 step vertical jump
2 hard sets total. Didn't do any running one leg jumps as my speed just wasn't there. Jumps were about the same, standing Vj maybe up a bit, but 3 step VJ is finally up, hard to tell exactly, but at least half an inch. Could get the lower ceiling in the raised area to eyelid level, used to be eyebrow level.
Pretty explosive even though I didn't feel that good.
Clean grip Front Squat + Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - 95lbs x3, 135x2, 185x2, 225x3
backsquat - 95lbs x 3, 135x3, 185x3, 255x3, 285x1
Full Back Squat - controlled
1) 295lbs x 7 (+10lbs)--> hard strain on last rep
Felt harder, don't think I could have done 2 sets of 7 like in other workouts, so progress is slipping down.
video of the 295lb squat set
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquat_295x7_25March07.mpg
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - warmup with bar
135lbs, 140lbs, 145lbs
used metal plates. 145lb set was kinda hard
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 145lbs x 1
Down to parallel, 3 sec pause at bottom and hold at top on toes
145lbs x 5 (+5lbs)
--
lower body, and some upper body stretches.
coolcolj
New member
Lots of sleep, don't feel so good even then. Mild sapped feeling, mild to moderately achey all over.
weighed 92.2kg 202.84lbs straight out of bed in underwear
waist = 35.25 inches
I didn't make any conscious attempt to eat less at night, but I leaned up just fine! When my waist hits the 34 inch area and under is where I start to look dramaticly better.
I haven't taken any fishoil in the last 2 days since I ran out, I do feel different, but it doesn't seem to have hurt my fatloss. But I don't think I'm recovering as well without it
12min walk, mobility work and easy stretching
weighed 92.2kg 202.84lbs straight out of bed in underwear
waist = 35.25 inches
I didn't make any conscious attempt to eat less at night, but I leaned up just fine! When my waist hits the 34 inch area and under is where I start to look dramaticly better.
I haven't taken any fishoil in the last 2 days since I ran out, I do feel different, but it doesn't seem to have hurt my fatloss. But I don't think I'm recovering as well without it
12min walk, mobility work and easy stretching
coolcolj
New member
Daylight saving switching off, has shafted my bodyclock, crappy sleep, in terms of quality, but good quantity. Still feel crappy though - lips feel dry and hot...
Upper back still achey, legs and hips still pretty sore. Legs looks way bigger, I guess if I end up much stronger then that proves it's gotten bigger functionally...
They are back up to 28 inches, 1/2 inch gain again from last week, even though my waist is still 35.25inches. Would be pretty freaky if they stayed at 28 from the size gains as I lean down and get my waist gets to 30
Will probbaly start to switch back to a more strength orientated training cycle soon to limit excessive size gains. There is an interesting low volume, fairly low intensity (by my standards) oly squat program I want to try. Most of the training is done with a buffer, so your never close to edge except once every 3 weeks. Should go well with my jumping and other stuff, as I guess it's meant to be done with oly lifts and such like an olylifter would. Supposed to work pretty well from what I have read. Well the guy who created it fullsquatted 600lbs...
weighed 92.4kg 203.28lbs straight out of bed in underwear
Upper back still achey, legs and hips still pretty sore. Legs looks way bigger, I guess if I end up much stronger then that proves it's gotten bigger functionally...
They are back up to 28 inches, 1/2 inch gain again from last week, even though my waist is still 35.25inches. Would be pretty freaky if they stayed at 28 from the size gains as I lean down and get my waist gets to 30
Will probbaly start to switch back to a more strength orientated training cycle soon to limit excessive size gains. There is an interesting low volume, fairly low intensity (by my standards) oly squat program I want to try. Most of the training is done with a buffer, so your never close to edge except once every 3 weeks. Should go well with my jumping and other stuff, as I guess it's meant to be done with oly lifts and such like an olylifter would. Supposed to work pretty well from what I have read. Well the guy who created it fullsquatted 600lbs...
weighed 92.4kg 203.28lbs straight out of bed in underwear
coolcolj
New member
youngguns said:
thanks
Tuesday 27th March - Cycle 4 Get Lower Body Strong+Get Lean - Week 6 DELOAD - Day 2 - Upper 1, Light Lower - Microcycle 1
Ok workout, definitely feel a lot fresher today with the lower volume on Sunday! Lower back was a bit gimpy on my power squat though, but the reverse hypers at the end, gave it a nice stretch and flush, I even cranked out 20 reps without any effort.
Gym bodyweight dropped another 1.5lbs from Sunday..I didn't expect that!
Body weight at gym - 203.5lbs
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 (30secs)
1) standing side leg raise x 10 each side
2) dynamic stretches and swings
3) Prone Scorpion - x 8 each leg alternating
4) Braced Scorpion under - x 8 each leg alternating
5) high glute mobility drill x 10 each side
6) hurdle over and unders x5 each direction and leg
7) Behind-the-Neck Band Pull-Aparts - green band held 3/4 length x 10
+ band dislocates with green band held 7/8 length x 10. For 2 sets
8) SLDL mobility walks
9) Cossack horizontal lunges x 5 to each side
10) single arm scapular pushup against high bench top - BW x 10
11) Reach, Roll and Lift - stretches in the same position and 1 reps, 3 sec hold x 3 each side, alternating x 2 sets
12) single leg kneeling deadlift 2x5 each side
13) supported pistol squats 2x5 each side
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Chest Supported T-Bar Rows - medium overhand grip
warm ups - Paused + hold at top - Bar x 5, +25lbs x 5, +45x5, +70x5, +90 x 2
elbows out, chin tucked, paused + hold at top
1) Bar + 95lbs x 6 (+5lbs + 1 rep)
Dip Shrugs
warm ups - regular 10sec Hold + 3 reps, BW x5
controlled with hold at top
1) BW x 15 (+5reps)
----
Box Squats - Wide Stance - high bar - Sneakers - no belt
warmups - BW x 10, Bar x 10, 95lbs x10, 135lbs x 5
11 inch box + folded towel - touch and go
1) 145lbs x 10 (+5lbs)
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - sneakers - alternating legs
- BW x 3 each side, Bar x 3 each side
1) 105lbs x 4 each side (+5lbs)
Kinda hard - probably need better warmup
Toe curls on lying leg curl machine - 1 Plate x 5, 2 plates paused top and bottom x 8
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 15lbs x 3, 27.5lbs x 8 (+2.5lbs)
Elbow on Knee single arm External Rotation
4kgx8, 15lbs x 8, 8kg x 8
-----------------------
Cooldown - stretches
sideways situp - BW x 9 each with pause at bottom (+1 rep)
reverse hypers - BW x 15
Subscap rotations x 12 + 30sec stretched hold x 4kg dumbbells
upper and lower body stretches
Last edited:
coolcolj
New member
60 inch box jump vid - proves strength work does help your hops
http://www.youtube.com/watch?v=rZEto8WMcSE
stats from his trainer
Height 6'
Weight 170lbs
Squat 350lbs
Standing Vertical on Vertec: 40"
When he started:
Height 6'
Weigh. 155lbs
Squat 245lbs
Standing Vertical on Vertec: 27"
http://www.youtube.com/watch?v=rZEto8WMcSE
stats from his trainer
Height 6'
Weight 170lbs
Squat 350lbs
Standing Vertical on Vertec: 40"
When he started:
Height 6'
Weigh. 155lbs
Squat 245lbs
Standing Vertical on Vertec: 27"
ChinkNasty
New member
what's dry lips a symp. of colin? overreaching already again?
coolcolj
New member
Keep waking up early again due to a shafted bodyclock! Feel ok though, and body feel surprisngly good, given how sore it was yesterday. Dry/hot lips doens't seem to be as noticable now, just about gone.
Legs, feet and hips felt "lighter" straight after waking. There is some low level ache there but it's nothing that will bother me. Left low back is gimpy though, I will have to see how it feels after I warmup today.
about the dry/hot lips thing...straight from the man Kelly Baggett
I used to get it real bad after an intense draining high volume workout - definite sign of overreaching, when cortisol goes up... Testosterone/Cortisol ratio, look it up in Practical programming in the advanced section
weighed 93.3kg 205.26lbs straight out of bed in underwear
I feasted like a king last night - 4 normal meals compressed into 2
Just food weight I figure, I am still leaner than this time last week.
Legs, feet and hips felt "lighter" straight after waking. There is some low level ache there but it's nothing that will bother me. Left low back is gimpy though, I will have to see how it feels after I warmup today.
about the dry/hot lips thing...straight from the man Kelly Baggett
I used to get it real bad after an intense draining high volume workout - definite sign of overreaching, when cortisol goes up... Testosterone/Cortisol ratio, look it up in Practical programming in the advanced section
weighed 93.3kg 205.26lbs straight out of bed in underwear
I feasted like a king last night - 4 normal meals compressed into 2
Just food weight I figure, I am still leaner than this time last week.
coolcolj
New member
Thursday 29th March - Cycle 4 Get Lower Body Strong + Lean up - Week 6 DELOAD - Day 3 - Lower Strength - Micro cycle 2
Ok workout, jumps felt good, squats not so good. Kinda cold, so by the time I was done with the jumps, squats didn't feel so good.
It's funny how my lower back was feeling gimpy before the workout, but after the warmup, it was like nothing happened, and still feels like this after the workout! The mobility work must have shaken something loose!
Last Deload session. Start a new training cycle next week. Will be making some major changes
Body weight at gym - 205.5lbs
Workout time - 1 hour
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 each side
5) Prone Scorpion - x8 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) glute bridge x 10
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) 3 step vertical jump
2 hard sets total, then a few more 2 legged jumps
Prime times feeling great. My standing VJ really surprised me, I didn't think it has changed all that much recently, it's been hard to get a good gauge in the gym, but when I jumped in the fire exit well today, I was only 2 inches away from touching the top of it. I remember being like at least 6 inches under once upon a time! Overall jumping was pretty explosive.
Full Oly Squats - Sneakers - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - Bar x 3, 95lbs x3, 135x2, 185x2
backsquat - bar x 3, 95lbs x 3, 135x2, 185x2, 225x3, 255x2, 285x1
just did the above stuff, 225 and 255 felt good, 285 did not.
Plan was to do a top set of 255x4, but I decided to go a little heavier.
Just did not have any arousal, stopped it there.
--------------------
split leg Good Mornings - narrow split - high bar - oly shoes - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
75lbs x 4 each side (+5lbs)
-----
lower body stretches and some upper body ones
Ok workout, jumps felt good, squats not so good. Kinda cold, so by the time I was done with the jumps, squats didn't feel so good.
It's funny how my lower back was feeling gimpy before the workout, but after the warmup, it was like nothing happened, and still feels like this after the workout! The mobility work must have shaken something loose!
Last Deload session. Start a new training cycle next week. Will be making some major changes
Body weight at gym - 205.5lbs
Workout time - 1 hour
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 each side
5) Prone Scorpion - x8 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) glute bridge x 10
10) Single leg SLDL mobility walks
11) various hops and prime times, running on the spot drill etc
Rotating Sets between each exercise
Resting 3 mins
Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
c) 3 step vertical jump
2 hard sets total, then a few more 2 legged jumps
Prime times feeling great. My standing VJ really surprised me, I didn't think it has changed all that much recently, it's been hard to get a good gauge in the gym, but when I jumped in the fire exit well today, I was only 2 inches away from touching the top of it. I remember being like at least 6 inches under once upon a time! Overall jumping was pretty explosive.
Full Oly Squats - Sneakers - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
frontsquat - Bar x 3, 95lbs x3, 135x2, 185x2
backsquat - bar x 3, 95lbs x 3, 135x2, 185x2, 225x3, 255x2, 285x1
just did the above stuff, 225 and 255 felt good, 285 did not.
Plan was to do a top set of 255x4, but I decided to go a little heavier.
Just did not have any arousal, stopped it there.
--------------------
split leg Good Mornings - narrow split - high bar - oly shoes - no belt
warmups - BW x 5 each side, Bar x 3 each side
controlled, 3 sec pause at bottom, left side first, alternating legs
75lbs x 4 each side (+5lbs)
-----
lower body stretches and some upper body ones
coolcolj
New member
Fecked up sleep, still waiting on my body clock to adjust...if ever..
Big drop in squat volume = no drained feeling, and even no sapped feeling!
Even the 2 work sets of squats before, taken close to limit seemed to sap me more than I expected, plus GMs etc. I don't know how I even survived the 4+ sets I have been doing before along with jumps in the same sessions for as long as I did, and I did make some gains before crashing...
Feeling ok right now, but overall achey feeling and sore VMO and posterior chain, especially hammies, and upper back/delts.
Training should be good next week with the deload, plus I will be training with a buffer on squats. See how that goes for a change of pace. Planning on a 5lb increase on squat 5RM every 3 weeks...
weighed 92.8kg 204.16lbs straight out of bed in underwear
mega feast meal again, but only one of em instead of 2, I basically squashed both meals into one monstrous post workout meal. Every time I do that I lean up very quickly.
Big drop in squat volume = no drained feeling, and even no sapped feeling!
Even the 2 work sets of squats before, taken close to limit seemed to sap me more than I expected, plus GMs etc. I don't know how I even survived the 4+ sets I have been doing before along with jumps in the same sessions for as long as I did, and I did make some gains before crashing...
Feeling ok right now, but overall achey feeling and sore VMO and posterior chain, especially hammies, and upper back/delts.
Training should be good next week with the deload, plus I will be training with a buffer on squats. See how that goes for a change of pace. Planning on a 5lb increase on squat 5RM every 3 weeks...
weighed 92.8kg 204.16lbs straight out of bed in underwear
mega feast meal again, but only one of em instead of 2, I basically squashed both meals into one monstrous post workout meal. Every time I do that I lean up very quickly.
coolcolj
New member
Sleep was decent, pretty deep, except I got woken up a midnight by a bunch of drunken louts chanting war crys as they walked down the road....
Made the bedroom darker, that helped my sleep.
Legs feel much better, upper back sore from part time job, yesterday and this morning filling in for someone. That also means my lower back is a bit fatigued too. Lower back has been feeling overtrained the last few weeks. Not hard to see why, squats and GMs at the start and end of the week, powersquats in the middle with lifting in my part time job 4 times aweek ontop of that.
Will probably drop the powersquats on the Tuesday workout.
Starting a new training cycle today, I don't know how it will go with the extra fatigue already in me. But I'll be squatting with a buffer based on my 5RM, estimated at 315lbs. 85% of 5RM and total reps will be at 15 on this day. Much the same as the 2 sets of 7-8 I did the last couple of weeks volume wise, but with a pretty big buffer so I shouldn't have any problems coming anywhere near failure. % of 1RM looks to be around the lower 70% area, but 81% with bodyweight factor added (85% of bodyweight) > how uncanny!
weighed 92.3kg 203lbs straight out of bed in underwear
Will try and hit 200lbs in the next couple of weeks, getting tired of seeing the same weight on the scale
I actually weighed 202lbs fully clothed just then, see what I weigh at the gym (with shoes), should be under the 205.5lbs I was at last workout. Maybe I will finally touch the high ceiling off a one step vertical Jump this week
Looks like I have lost about 15lbs so far, it doesn't feel like it, but I'm a lot thinner
Made the bedroom darker, that helped my sleep.
Legs feel much better, upper back sore from part time job, yesterday and this morning filling in for someone. That also means my lower back is a bit fatigued too. Lower back has been feeling overtrained the last few weeks. Not hard to see why, squats and GMs at the start and end of the week, powersquats in the middle with lifting in my part time job 4 times aweek ontop of that.
Will probably drop the powersquats on the Tuesday workout.
Starting a new training cycle today, I don't know how it will go with the extra fatigue already in me. But I'll be squatting with a buffer based on my 5RM, estimated at 315lbs. 85% of 5RM and total reps will be at 15 on this day. Much the same as the 2 sets of 7-8 I did the last couple of weeks volume wise, but with a pretty big buffer so I shouldn't have any problems coming anywhere near failure. % of 1RM looks to be around the lower 70% area, but 81% with bodyweight factor added (85% of bodyweight) > how uncanny!
weighed 92.3kg 203lbs straight out of bed in underwear
Will try and hit 200lbs in the next couple of weeks, getting tired of seeing the same weight on the scale
I actually weighed 202lbs fully clothed just then, see what I weigh at the gym (with shoes), should be under the 205.5lbs I was at last workout. Maybe I will finally touch the high ceiling off a one step vertical Jump this week
Looks like I have lost about 15lbs so far, it doesn't feel like it, but I'm a lot thinner
coolcolj
New member
Sunday 1st April - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Lower 1 Power/Strength/Assistance - Micro cycle 2
Upper body felt pretty weak, fatigued from part time job.
Jumps were good, but squats were pretty darn hard.
Bodyweight inching down
Body weight at gym - 204.5lbs
Workout time - 1+ hour
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x8 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 10
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, then a set of 2 standing 2 handed jumps going higher/harder each time
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 9 inch step x 5
b) short run of Primetimes
c) running one leg jump
rest 30secs
a) standing Vertical jump
b) one step VJ
c) 3 step vertical jump
2 hard sets total. Jumps about the same. Man I am so close to touching that high ceiling with a one step jump, I can also feel it, but still no touch...
Too much fatigue I guess.
Standing VJ has improved a lot though, damn it is so much easier to touch the ceiling above the oly platform when I warmup, compared to before. I just jump casually and I can touch it with my fingertips with 2 hands, but when I jump hard, I can put both hands flat against and still pop it up 1-2 inches! Back at 218lbs I couldn't even touch it with both hands made into a fist....
It's gonna be fun when I hit 180lbs
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 185x3
backsquat - bar x3, 95lbs x3, 135x3, 185x3, 225x4, 245x1
85% of 5RM 315lbs - controlled - 4 mins rest
1) 265lbs x 5
2) 265lbs x 5
3) 265lbs x 5 --> in oly shoes
Squats were pretty hard today, had to strain a bit harder on the last rep of each set...I think the jumps have tired me out a lot more. Gonna have to cut back on em a bit, move things around.
Plus probbaly some fatigue in general from the last few weeks, and my part time job this morning. Lucky there is a buffer with 265lbs, but sure doesn't feel like I could do 295lbs for 7 like I did a week ago...
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - warmup with bar
135lbs, 140lbs
used metal plates. did em between 185 and 225lb squat warmup sets
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 145lbs x 1
3 sec pause at bottom and hold at top on toes
155lbs x 5 (+10lbs)
just one set.
--
lower body, and some upper body stretches
Upper body felt pretty weak, fatigued from part time job.
Jumps were good, but squats were pretty darn hard.
Bodyweight inching down
Body weight at gym - 204.5lbs
Workout time - 1+ hour
Workout rating - 7/10
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 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Prone Scorpion - x8 each leg alternating
4) Braced Scorpion under - x8 each leg alternating
5) "hurdle" over and unders x 5 each direction and each type
6) glute bridge x 10
7) back extension x 4 + 4 twisting to each side
8) sit up complex on swiss ball
9) Single Leg SLDL mobility walk
10) 40lb bar complex - slow cleanpull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
11) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Rotating Sets between each exercise
Resting 2-3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, then a set of 2 standing 2 handed jumps going higher/harder each time
did these in between the warm up sets on squats from bar to 185lbs
a) Speed hops on a 9 inch step x 5
b) short run of Primetimes
c) running one leg jump
rest 30secs
a) standing Vertical jump
b) one step VJ
c) 3 step vertical jump
2 hard sets total. Jumps about the same. Man I am so close to touching that high ceiling with a one step jump, I can also feel it, but still no touch...
Too much fatigue I guess.
Standing VJ has improved a lot though, damn it is so much easier to touch the ceiling above the oly platform when I warmup, compared to before. I just jump casually and I can touch it with my fingertips with 2 hands, but when I jump hard, I can put both hands flat against and still pop it up 1-2 inches! Back at 218lbs I couldn't even touch it with both hands made into a fist....
It's gonna be fun when I hit 180lbs
Full Back Squats - sneakers - no Belt
warm ups - controlled - frontsquat, rerack, rest 30secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 185x3
backsquat - bar x3, 95lbs x3, 135x3, 185x3, 225x4, 245x1
85% of 5RM 315lbs - controlled - 4 mins rest
1) 265lbs x 5
2) 265lbs x 5
3) 265lbs x 5 --> in oly shoes
Squats were pretty hard today, had to strain a bit harder on the last rep of each set...I think the jumps have tired me out a lot more. Gonna have to cut back on em a bit, move things around.
Plus probbaly some fatigue in general from the last few weeks, and my part time job this morning. Lucky there is a buffer with 265lbs, but sure doesn't feel like I could do 295lbs for 7 like I did a week ago...
Power Cleans - in sneakers
Powerclean + 2 High Hang powercleans - warmup with bar
135lbs, 140lbs
used metal plates. did em between 185 and 225lb squat warmup sets
---------
Good Mornings onto toes - high bar - oly shoes
warmups - BW x5, Bar x 5, 95lbs x 3, 145lbs x 1
3 sec pause at bottom and hold at top on toes
155lbs x 5 (+10lbs)
just one set.
--
lower body, and some upper body stretches
coolcolj
New member
4.5 hours deep sleep, 4 hours light sleep, meh. Feel worked, but not drained or even sapped - nice!!!
achey all over as usual, but not mega sore - mostly in my VMO, hammies, glutes and spinal erectors.
weighed 92.2kg 202.8lbs straight out of bed in underwear
Looking trimmer
Haven't taken any fishoil in a week, debating on wether I need it or not...
12 min walk, mobility work and easy stretching today
achey all over as usual, but not mega sore - mostly in my VMO, hammies, glutes and spinal erectors.
weighed 92.2kg 202.8lbs straight out of bed in underwear
Looking trimmer
Haven't taken any fishoil in a week, debating on wether I need it or not...
12 min walk, mobility work and easy stretching today
coolcolj
New member
Kelly Baggett Vertical Jump FAQ
http://www.higher-faster-sports.com/verticaljumpfaq.html
and ultimate training split - I see he has taken some ideas from me - yes he does read my log, I do talk to him sometimes
http://www.higher-faster-sports.com/theultimatesplit.html
http://www.higher-faster-sports.com/verticaljumpfaq.html
and ultimate training split - I see he has taken some ideas from me - yes he does read my log, I do talk to him sometimes
http://www.higher-faster-sports.com/theultimatesplit.html
coolcolj
New member
Better sleep, but I still keep waking up at 2am
Legs and hips still achey/swollen
weighed 93kg 204.6lbs straight out of bed in underwear
Everytime I eat spaghetti at night my bodyweight shoots up! Look bloated as hell, legs especially swollen. No other carb does that to me!
Probbaly good for strength though, leverage wise.
I'm actually lighter now, later in the day, strange.
I'm out of multivitaminsnow, along with fishoil. Too lazy to go buy some more, so see what happens without em for a while... might save some bucks
Legs and hips still achey/swollen
weighed 93kg 204.6lbs straight out of bed in underwear
Everytime I eat spaghetti at night my bodyweight shoots up! Look bloated as hell, legs especially swollen. No other carb does that to me!
Probbaly good for strength though, leverage wise.
I'm actually lighter now, later in the day, strange.
I'm out of multivitaminsnow, along with fishoil. Too lazy to go buy some more, so see what happens without em for a while... might save some bucks
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