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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
I was walking around the shops today looking for something, and I noticed in the shop windows reflections, that even though I've lost 30lbs, I still look pretty chunky and "big" at 190lbs compared to the average person on the streets....
Face looks way trimmer though, but my ass is still darn massive
Still got to lose at least another 20lbs of fat before I start to look athletic I think.
Face looks way trimmer though, but my ass is still darn massive
Still got to lose at least another 20lbs of fat before I start to look athletic I think.
coolcolj
New member
Saturday 5th April - Micro Cycle 7 - Week 7 - Day 2
Bodyweight = 87.3kg 192lbs in shorts and t-shirt
Bodyweight is down, but above what I was weighing a few days ago - my body decided to bloat up with water overnight
I took a teaspoonful of dry coffee straight into the mouth before I went... bad taste... Didn't jack me up, but I felt more alert and energy was good. It helped for sure. Will get some caffeine tablets for next week.
Switched from the usual Nike Free 5.0 Trainer to the 7.0 Trainer version for today.
Outdoor BBall court - one right next to park with a bent rim
40 mins total
started with shooting, dribbling moves etc and did some jumps at the end.
I felt pretty good, fairly explosive. I was stylin some sweet moves!
It was pretty crowded today, so I didn't really get a chance to do any jump technique work.
My left knee was ok for a while, but it started to act up towards the end so I left before anything bad happened. Right knee had some jumpers knee as well like last week.
I was only able to get 3 decent max effort running jumps. The last one I was able to get an inch higher than when I was here 2 weeks ago. Felt strong and explosive and got a good grab on the bent rim, but I could tell I had another couple of inches in me. I was only just getting started and warmed up, as each of those 3 jumps were higher than the one before.
Jumping with people around puts the pressure on to perform, so that made my timing feel much better
Didn't think too much like I usually do, and spook myself out on the approach. Maybe the coffee helped here with that.
All these skinny and light looking guys can barely get off the ground. I think they were probably surprised by this chunky and "fat" guy getting up higher than them
My knee started to feel real good around Friday, so it is healing. Maybe if I take a break from all jumping and squatting for a 2-3 weeks, it will be ready to go. Definitely can't squat for sure right now.
Bodyweight = 87.3kg 192lbs in shorts and t-shirt
Bodyweight is down, but above what I was weighing a few days ago - my body decided to bloat up with water overnight
I took a teaspoonful of dry coffee straight into the mouth before I went... bad taste... Didn't jack me up, but I felt more alert and energy was good. It helped for sure. Will get some caffeine tablets for next week.
Switched from the usual Nike Free 5.0 Trainer to the 7.0 Trainer version for today.
Outdoor BBall court - one right next to park with a bent rim
40 mins total
started with shooting, dribbling moves etc and did some jumps at the end.
I felt pretty good, fairly explosive. I was stylin some sweet moves!
It was pretty crowded today, so I didn't really get a chance to do any jump technique work.
My left knee was ok for a while, but it started to act up towards the end so I left before anything bad happened. Right knee had some jumpers knee as well like last week.
I was only able to get 3 decent max effort running jumps. The last one I was able to get an inch higher than when I was here 2 weeks ago. Felt strong and explosive and got a good grab on the bent rim, but I could tell I had another couple of inches in me. I was only just getting started and warmed up, as each of those 3 jumps were higher than the one before.
Jumping with people around puts the pressure on to perform, so that made my timing feel much better
Didn't think too much like I usually do, and spook myself out on the approach. Maybe the coffee helped here with that.
All these skinny and light looking guys can barely get off the ground. I think they were probably surprised by this chunky and "fat" guy getting up higher than them
My knee started to feel real good around Friday, so it is healing. Maybe if I take a break from all jumping and squatting for a 2-3 weeks, it will be ready to go. Definitely can't squat for sure right now.
coolcolj
New member
feel pretty good today, I didn't do a whole lot of max effort jumping, so not much CNS drain there. Posterior chain and lower back is trashed, traps and upper back sore as well.
I pigged out last night.
Bodyweight was 87.1kg 191.6lbs
Waist is still 35 inches.....! WTF
http://home.fuse.net/clymer/bmi/ says I'm 16% bodyfat. Looks about right.
Bodyfat % on Tanita hasn't changed much in the last month still around the 24% area.
Puzzling.... don't know where the weight is coming off, because I do look leaner.
I pigged out last night.
Bodyweight was 87.1kg 191.6lbs
Waist is still 35 inches.....! WTF
http://home.fuse.net/clymer/bmi/ says I'm 16% bodyfat. Looks about right.
Bodyfat % on Tanita hasn't changed much in the last month still around the 24% area.
Puzzling.... don't know where the weight is coming off, because I do look leaner.
coolcolj
New member
body feels pretty good today, knees much better.
Fishoil and foam rolling the crap out of scapular and glute minor/medius area really helped
Left knee is still strained, but the general jumpers knee ache is much better.
It looks like my knee issues are due to a tight and knotted up glute medius.
yesterday I foam rolled the crap put of it, up high on the outter glute area. Some parts were so painful, I had to hold the foam rolling for a good 40secs before the pain would ease up a bit! I noticed an improvement straight away.
I know when I sit down for long periods that area does get tight, along with my IT band.
also I used to get a pain deep inside in my glute/groin area when I did side to side hip swings with my left leg. It's all gone now! It never bothered my regular movements, but I ain't complaining that's it gone
My feet can also point directly forward now without much effort when standing. If I point my toes inward I can feel a lot of tension in my glute medius, so it's probably the main culprit in a lot issues in my body.
http://www.michaelboyle.biz/joomla/dmdocuments/anterior_knee_pain-9_2006.pdf
Fishoil and foam rolling the crap out of scapular and glute minor/medius area really helped
Left knee is still strained, but the general jumpers knee ache is much better.
It looks like my knee issues are due to a tight and knotted up glute medius.
yesterday I foam rolled the crap put of it, up high on the outter glute area. Some parts were so painful, I had to hold the foam rolling for a good 40secs before the pain would ease up a bit! I noticed an improvement straight away.
I know when I sit down for long periods that area does get tight, along with my IT band.
also I used to get a pain deep inside in my glute/groin area when I did side to side hip swings with my left leg. It's all gone now! It never bothered my regular movements, but I ain't complaining that's it gone
My feet can also point directly forward now without much effort when standing. If I point my toes inward I can feel a lot of tension in my glute medius, so it's probably the main culprit in a lot issues in my body.
http://www.michaelboyle.biz/joomla/dmdocuments/anterior_knee_pain-9_2006.pdf
coolcolj
New member
http://www.t-nation.com/article/most_recent/20_things_im_thinking_about
I first started thinking about the role of the psoas after viewing Michael Boyle's "Functional Strength Coach" DVD series. Shirley Sahrmann also states in her Diagnosis and Treatment of Movement Impairment Syndromes that a weak or inhibited psoas can lead to issues with the tensor fascia latae (TFL).
If your primary hip flexor can't do its job (i.e. psoas), then others (like the TFL) are forced to take over. It's very similar to how an athlete can strain their hamstrings or adductors when their glutes aren't firing correctly.
So what does this have to do with anything? Anterior knee pain is a huge cause of concern. I frequently work with people who have soft-tissue problems in their TFL/IT band and their rectus femoris. Want to know what they typically have in common? Their psoas is slacking on the job!
Here's how it looks:
Weak psoas -> overactive TFL -> excessive tension on the IT band -> lateral knee pain
Or...
Weak psoas -> overactive rectus femoris -> excessive tension on the quad tendon/patellar ligament -> anterior knee pain
I first started thinking about the role of the psoas after viewing Michael Boyle's "Functional Strength Coach" DVD series. Shirley Sahrmann also states in her Diagnosis and Treatment of Movement Impairment Syndromes that a weak or inhibited psoas can lead to issues with the tensor fascia latae (TFL).
If your primary hip flexor can't do its job (i.e. psoas), then others (like the TFL) are forced to take over. It's very similar to how an athlete can strain their hamstrings or adductors when their glutes aren't firing correctly.
So what does this have to do with anything? Anterior knee pain is a huge cause of concern. I frequently work with people who have soft-tissue problems in their TFL/IT band and their rectus femoris. Want to know what they typically have in common? Their psoas is slacking on the job!
Here's how it looks:
Weak psoas -> overactive TFL -> excessive tension on the IT band -> lateral knee pain
Or...
Weak psoas -> overactive rectus femoris -> excessive tension on the quad tendon/patellar ligament -> anterior knee pain
coolcolj
New member
Tuesday 8th April - Micro Cycle 7 - Week 8 - Day 1
Good workout. Felt pretty strong and explosive. Glutes were hammered!
Body weight at gym - 192lbs
Workout time - 1.25 hours
Workout rating - 9/10
General warm up -
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
lateral deep lunge 1x10
single leg RDL mobility + psoas activation walk
3x20 rope skipping - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
explosive up, semi dropped down - 111lbs x3, 155x3, 205x3, 243x3, 283x3, 313x3, 343x3
so damn fast and explosive today - 243lbs flew up like nothing! Fastest rep was 0.7secs on the 2nd rep.
Slowest rep was the first with 343lbs, a touch over 1 sec. 343lbs felt good, but close to max effort, I could feel my shoulders getting pulled forward.
313lbs was pretty fast, slowest rep was 1sec, so that will be my new working weight for my volume week.
video of the 243 to 343lb sets - plus a small bit of my heavy bag boxing work
right click on link and save first to avoid errors
http://www.members.optushome.com.au...ift243-343x3_Explosive_BoxingBag_8April08.mpg
Front Squats walkouts - Nike Free 5.0 Trainer shoes - no Belt
unrack slowly walk back, hold for 10secs while pulsing up and down reactively with 1 inch knee bend, then slowly walk back and rerack
1.5 min rest
95lbs, 135lbs, 185lbs, 195lbs
Felt so much easier than last week, maybe due to doing these after deadlifts - I dunno. Just one top set with 195lbs, next week I do more sets for volume. That's how it is, one week is peak load. The next week volume.
Extra stuff, Cool down, upper body and stretches
Heavy bag punching - 3 min easy warmup
2 mins rest - max effort
1) 1 min round
2) 1 min round
Pretty fast and fluid today.
Man I was trashed after 2 rounds! Rear- right leg rectus femoris was all tensed and aching after that - not sure why. Core and upper back/scapulars was worked real good
half of the first round in the video above - ran out of memory
dip shrug - 5sec hold + 3 reps, BW 15 reps with a slight hold at top on each rep
Leg lowering AB exercise - slow tempo
warmup - supported leg raise x 5
1.5 mins rest - 1x5 reps, 1x3
could get my legs all the way to floor without my lower back coming off the floor - huge progress!! Lower back came off on the 3rd rep off the 2nd set, so called it a day there.
Stretching for whole body - hybrid active isolated type stretching and some static stretching. Hybrid = 20sec static stretch of the muscle group, then 20 reps contracting the opposite muscle group briefly to stretch further
Good workout. Felt pretty strong and explosive. Glutes were hammered!
Body weight at gym - 192lbs
Workout time - 1.25 hours
Workout rating - 9/10
General warm up -
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
lateral deep lunge 1x10
single leg RDL mobility + psoas activation walk
3x20 rope skipping - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
explosive up, semi dropped down - 111lbs x3, 155x3, 205x3, 243x3, 283x3, 313x3, 343x3
so damn fast and explosive today - 243lbs flew up like nothing! Fastest rep was 0.7secs on the 2nd rep.
Slowest rep was the first with 343lbs, a touch over 1 sec. 343lbs felt good, but close to max effort, I could feel my shoulders getting pulled forward.
313lbs was pretty fast, slowest rep was 1sec, so that will be my new working weight for my volume week.
video of the 243 to 343lb sets - plus a small bit of my heavy bag boxing work
right click on link and save first to avoid errors
http://www.members.optushome.com.au...ift243-343x3_Explosive_BoxingBag_8April08.mpg
Front Squats walkouts - Nike Free 5.0 Trainer shoes - no Belt
unrack slowly walk back, hold for 10secs while pulsing up and down reactively with 1 inch knee bend, then slowly walk back and rerack
1.5 min rest
95lbs, 135lbs, 185lbs, 195lbs
Felt so much easier than last week, maybe due to doing these after deadlifts - I dunno. Just one top set with 195lbs, next week I do more sets for volume. That's how it is, one week is peak load. The next week volume.
Extra stuff, Cool down, upper body and stretches
Heavy bag punching - 3 min easy warmup
2 mins rest - max effort
1) 1 min round
2) 1 min round
Pretty fast and fluid today.
Man I was trashed after 2 rounds! Rear- right leg rectus femoris was all tensed and aching after that - not sure why. Core and upper back/scapulars was worked real good
half of the first round in the video above - ran out of memory
dip shrug - 5sec hold + 3 reps, BW 15 reps with a slight hold at top on each rep
Leg lowering AB exercise - slow tempo
warmup - supported leg raise x 5
1.5 mins rest - 1x5 reps, 1x3
could get my legs all the way to floor without my lower back coming off the floor - huge progress!! Lower back came off on the 3rd rep off the 2nd set, so called it a day there.
Stretching for whole body - hybrid active isolated type stretching and some static stretching. Hybrid = 20sec static stretch of the muscle group, then 20 reps contracting the opposite muscle group briefly to stretch further
coolcolj
New member
I had problems falling asleep last night, body and CNS too jacked from training I think
Apart from bad sleep I feel Ok. A tiny bit sapped, but not drained. More from lack os lseep than training I think. Surprising, must be a first for me after deadlifts
A littel sore all over, mostly in my glutes and upper back/traps
Apart from bad sleep I feel Ok. A tiny bit sapped, but not drained. More from lack os lseep than training I think. Surprising, must be a first for me after deadlifts
A littel sore all over, mostly in my glutes and upper back/traps
N
NoGainWithoutPain
Guest
holy crap this is long ..haha well done bro.. one day ill start one!!
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