Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

when I was 200lbs at the gym I also jumped 32 inches as well....
that gives me 6918.77 watts...

so my power is definitely down from dieting...
I should be jumping 33-34 inches now

plug that power output with a 75kg 165lb bodyweight and my VJ jumps up to 91.8 cm 36.7 inches !!!!

 

[coolcolj]

Saturday 3rd May - Micro Cycle 8 - Week 2 - Day 2

Bodyweight = 86.2kg 189.6lbs in shorts and t-shirt

Getting colder now, as winter approaches.... a little warmer today, so I could wear shorts

Outdoor BBall court - one right next to park with a bent rim - Nike Free 7.0 Trainer

42mins hours total

did lots of dribbling, working on the inbetween my legs move, mostly from left to right, as that is hard for me! Did that for 30mins, with a few shots.

Then did some jumps - only got in 10 or so. Felt flat.
Jump well down, like at least 4 inches... couldn't even touch 9'8"...ie the lowest part of the bent rim!!!!
If I was jumping like last week, I probably would have got my wrist close to the rim

I think the deadlifts earlier in the week did a number on me.
Starting to notice a pattern here, I only jump well every 2nd week or so, ie on my "light" weeks...... sucks

Knees feeling even better this week. Ankle mobility work is really helping. Getting closer to 100%. Less jumping today will help too

 

[coolcolj]

4th May 2008

feel ok - a little achey in my posterior chain, lower legs/feet and upper back.

weighed 86kg 189.2lbs this morning
waist is 34.25 inches measured loose, down 0.25 inches

Surprised my bodyweight hasn't gone up that much compared to last week - because I have eaten more calories this week, more meat and especially from carbs at night, so I expected more water bloat - especially last night, I really pigged out on the lamb chops and mash potatoes!
Even a little bit of junk food after training or walking.....

Waist is down 1/4 inch as well without actually dieting hard. That's around 1lb of fat lost. Hmmm this 25min moderate speed walking 4-5 times a week is working pretty good
Hope it continues.

With this http://home.fuse.net/clymer/bmi/
it puts me at 14.9% bodyfat. Tanita still showing around 22.7% Bodyfat, but it seems to be highly dependant on water levels I've noticed.
If I measure my waist like I used to, tightly, I get 33.5 inches. So I'm far leaner than I have been in years. Still have a long way to go though.

This walking reminds me of my experience many years ago, when I got my Jump soles. Yeah I was one of those ill informed BBallers who wanted to up his hops with platform shoes....
The program it came with didn't do jack, and me like most Ballers think calves = hops. So I started walking around in them for 30 mins 3 times a week at the park, in the middle of the night so I wouldn't look like a fool
My calves did get a little bigger and my hops didn't gain one bit, but funny enough after 3 weeks, before I stopped doing this, I lost half an inch off my waist with no change in diet! In fact I was gradually getting fatter around that time.
LOL, one the guys I played with thought I had grown because my appearance had changed!

But back then I also sat on my butt quite a bit during the week and only played BBall for 2-3 hours either 1-2 times a week on the weekend.
That's the key moving around a bit more, even low intensity stuff will do the job without sapping you out.
Although walking in Jumpsoles is a little more taxing than regular walking, your heart rate and breathing is quite a bit higher

 

[coolcolj]

Tuesday 8th May - Micro Cycle 8 - Week 3 - Day 1

Decent workout.

Body weight at gym - 193lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

4 min moderate speed walk on treadmill
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
scapular pushup on bench x 8
behind the neck band pull aparts - green mini-band help 3/4 length 2x 8
lateral deep lunge 2x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk

3x10 seconds rope skipping - 30secs rest

45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


Full Front and Full Oly Back Squats - shoulder width stance - Nike Free 5.0 Trainer shoes - no Belt

alternating sets between front and back squats, 45 seconds rest between each. Then 2-3min rest between each pairing

warmups
Front Squats - Bar x5, 95lbs x 3, 135x3, 185x3
Back Squats - Bar x5, 95x4, 135x4, 185x4

controlled
Front Squat - 225lbs x 2
rest 4mins
Back Squat - 225lbs 2x6 (+1 rep, +1 set)

Well squats felt pretty hard and slow today!
All the bars at my gym are bent and curved. The one I used today is nice for deadlifts and back squats, but bad for front squats, the bar dug into my left collar one and made me feel like blacking out!

2nd rep on 225lb front squats felt quite hard in the sticking point area, so I doubt I can do more 3 reps with 225lbs right now.
Back squats didn't feel much better, slow and hard, but form was good, and I didn't even feel my lower back working, just mostly my glutes. When I lower down I kept expecting my lower back to feel achey, but it never came - Sweet!

Judging from today I doubt I can do more than 8 reps with 225lbs if I went all out. So my 1RM is no more than 315lbs. About 1.6x BW.
Hmm, and I'm vertical jumping at least 31 inches, 33 with a step and 35 off a run. Lets see what happens to my hops do when I get my squats back up to 295lbs x2 on front squats and 295lbs 2x6 on oly back squats......and continue leaning down to 180lbs....

video of the main worksets and one set of the single leg kneeling deadlifts - plus a bonus
The 225lb squats felt hard and slow, but somehow they look easy and fast in the video - interesting.....
right click on link and save first to avoid errors
http://www.members.optushome.com.au...5_2x6_SLKneelingDeadlift66x8paused_6May08.mpg


Single Leg Lifts

1.5 mins rest between each side
single leg kneeling deadlift - 2 sec pause at bottom - BW x 5, 2x33lb dumbbells x 8

single leg RDL - 2 sec pause at bottom - bwx5, 2x33lbs dumbell x 8

kept the same weight, was tough, so will stay here a while, as I push up my squats. Back look rounded in the video, but it doesn't feel it.


Extra stuff, Cool down, upper body and stretches


dip shrug - 5sec hold + 3 reps, BW 15 reps with a slight hold at top on each rep

Upper body/shoulder prehab stuff 2kg dumbell x9 (+1rep)
Push ups on bench 2x6 (+1 rep)
Lying L-Flye cuff rotation
single arm Cuban rotation
single arm lying on back subscap rotation
single arm lying on side cross body raise
low pulley cable row to stomach - 25lbs x 9 (+5lbs)


Side Plank hold
warmup - each side x 5 reps

35 secs each side - up 5 secs - still freaking hard as hell! Gonna take some work to get up to a min hold...

Leg lowering AB exercise - slow tempo
warmup - supported leg raise x 8
1.5 mins rest - 2x5 reps
could get my legs all the way to floor without my lower back coming off the floor for 2 full sets of 5

Stretching for whole body

 

[coolcolj]

Don't feel too bad, not sapped or drained, just a light fatigued feeling.
Every muscle in my body is achey. My upper hamstrings and glutes are really sore, followed by my foot muscles, calves and quads. Then my upper back and cuff muscles.

 

[coolcolj]

man my glutes and glute hamstring tie in area is really sore today, everything else much less sore.

 

[coolcolj]

LOL hamstrings and glutes still pretty sore.....


some BBall court pics from last year - when I was 210lbs or so, so pretty fat.
You can see my flabby gut in the last pic

I'm 5'9" in the Nike Free 5.0 trainers I was wearing, with a 7'2" standing reach with one hand stretched as hard as I can.
174cm 5'8.5" if you want to be exact, barefooted.

This is the outdoor court complex I sometimes play on. There are 6 full outdoor courts, and one indoor court nearby but you have to pay to use it.
The courts where I mention 8 foot netball rims at the back.
Which you can see in the pics. I can obviously get my head easily over it.
Actually, 2 weeks ago, I could put both arms over that 8 foot netball rim, right up to the middle of my tricep off a one step 2 legged jump
Off course being 20+lbs lighter means I jump a little higher these days, but I'm a lot weaker though.....

Bottom of the this backboard is 9.5 feet. Some have 9 feet backboards

me standing under the rim

standing vertical jump peak

off a 3 step jump

 

[Azinine]

Your girl is so not ugly.

 

[Azinine]

Oh yeah, great looking vert as well. Keep it up.

 

[coolcolj]

Yes I agree