Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Saturday 13th September - Micro Cycle 9 - Week 9 - Day 1

Really hot today. Bodyweight was pretty heavy today, up 1kg from last week!

Did some foam rolling at home before heading to the court

I went and checked out that schoolyard rim, and it measured out at 9'6". So because of the slope of the court, if you jumped a bit further out it would be like 9'4", maybe even 9'3".
I did a few jumps and managed to touch the rim cold, but I didn't fancy landing on such an uneven surface, and I felt comfortable jumping in a school with a security notice about trespassers... so I hauled my ass out of there...


Bodyweight = 89.2kg 196lbs in shorts and t-shirt

Schoolyard Outdoor BBall court - Nike Free 7.0 Trainer


35 mins total

1) did some dribbling, shooting, moves and low/medium intensity jumps

2) did max effort jumps of all types for another 10 mins, resting about a 30secs to 1.5min between jumps

I went to the usual outdoor court complex and it was still occupied by netball leagues games, then went to that outdoor court with a bent rim, it was full, so decided to check out some courts at another schoolyard. Which turned out ok, 2 courts, 4 rims there, and only one hoop being used. Crap rims though and the surface is a bit uneven which I think effected me a bit mentally when jumping.

Shot the ball ok, and pulled off some pretty sweet moves. Upper body felt pretty beat up from my part time job.
Well I couldn't jump for crap today. Rim I played on, was around 9'11" and I was nowhere near touching it! Jump was at least 3 inches lower than last Sunday.

I don't think I've ever jumped well on a Saturday. Either I need more than 4 days rest from my weights on Tuesday, or I'm just too tired from my part time job on Saturday mornings, or both. The heat didn't help either.
Plus Saturdays is always crap with my fav court busy, and too much traffic.

Guess I'll make BBall/Jumps on Sunday for good from now on.
Doesn't look like cutting down the volume a bit of squats did anything!
I know I jump well after 5 days rest from squats, on Sundays, but I'm not sure how well I'll fair with 4 days rest.

 

[coolcolj]

Sunday 14th September 2008

late night so not that much sleep, around 6 hours, will get some naps today, since it's pouring rain.
Feeling beat up, especially my spinal erectors. Feet and calves no longer getting smashed, much stronger from the calf raise work.


weighed 88.8kg 195.35lbs this morning
waist is 34.5 inches around belly button

With this http://home.fuse.net/clymer/bmi/
it puts me at 14.8% bodyfat

measurements straight out of bed as well
Arms - flexed 15.25 (+0.25)
Hips/Glutes - 40.25 (+0.75)
Thighs - 27 (+0.25 inches)
Calves - flexed 16.25 (+ 1/8)

Bodyweight is up, waist is up 0.5 inches. So that's why I'm heavier than last week. Either I've gained muscle all over, or just holding more fluid in my muscles, or fat gain....

 

[coolcolj]

Just wanted to add - my legs are looking pretty sick , from the side!!!

Never seen my hamstrings and glute make my quads look so much smaller relatively speaking. And I've always had big quads.

 

[coolcolj]

I was reading this interesting article about max size of a drug free person. Most natural guys would be hard press to get over 200lbs, lean.

The WeighTrainer - Your Maximum Muscular Bodyweight and Measurements

I believe this calculator uses the formulas from the article
http://www.hypertrophy-specific.com/maximum-size-calculator.html

go find some pics of the guys in the article, and they are still big!


and yet most are not over 200lbs and they aren't really that lean, but they're still bigger than most people will ever get to

ie Clarence Ross - 5'10" 198lbs

Strength and perseverance were the hallmark of Clarence Ross. These were regular accomplishments … overhead press 315 lbs, multi-reps: Squats with 450 lbs – 10 reps: bench-presses: 385 lbs – 10 reps, and repeated curls with 200 pounds of resistance. These, Mr. Ross did without additives. Other than protein powder and a well-balanced food menu, plus the consumption of copious amounts of milk, Mr. Ross never touched the additives then available but, instead, prided himself on the consumption of well balanced, healthy, meals.

---

Also if you plug in that BB'er Clarence Ross's numbers into a rep calculator. You get a 600lb squat and 510lb bench. Plus a 1.5+ x bodyweight press, and over doubleweight bench and squat for reps. Drug free.

that's a genetic freak if you ask me! And training science, recovery and nutrition wasn't like it was now.
Enough strength for some SquatDR type 44-48 inch vertical jump numbers too if he was into jumping and dunking. He did play basketball when younger, but we're talking about the 1940s here ;D
From the quote below, he loved squats

He always said his favorite exercise was squats perhaps because he was once called Bird Legs. It gave him all of the incentive he needed to build his legs for all he was worth, so he always performed squats first in his schedules, and he did lots of them: hack squats, front squats, quarter squats, high rep squats, heavy power squats. Lots of squats!

Considering he weighed 135lbs before training, he added 63lbs of muscle to get to his level of development and strength, without getting fat.

------
quote

Physically below par, with flat feet, Clarence was quite skinny, with rounded shoulders. However, his tremendous spirit and self-reliance helped him to overcome his adversities, and despite or because of the ridicule he received about his physical shortcomings, he decided to engage in as many varied sporting activities as possible, including football, basketball, and most track events.

By 1941, aged 17, his height was 5'10". He weighed 135 lbs. and decided it was time to build some muscle. It was here that he began training with weights, following a basic York barbell system, putting on 15 lbs. over a period of training. The infamous bombing of Pearl Harbor, 7th December 1941, made Clancy determined to join the Forces, and he quickly enlisted in the US Air Force and was stationed in Las Vegas. He was instantly assigned as the weightlifting instructor because of his promising build and interest and trained alongside Cpl. Leo Stern, who was to become an extremely positive influence in his progress.

Leo's more modern methods, rather than the stereotyped basic schedule, as sold to one and all, helped Clancy pack on a further 35 lbs. of real solid muscle, along with the power that such big muscles suggest. Clancy was soon to be recognized as one of the strongest of all bodybuilders. It was also around this same period that he married (aged 18 years) his wife, a girl from his home town, who always encouraged him as much as possible to train and compete.

By 1945 with a symmetrical but hardly over muscled physique, helped by a superb posing routine and an ability to exhibit his newly acquired muscles, Clancy won the Mr. America contest held in Los Angeles. The win helped focus many bodybuilding journals in Clancy's direction, and he began to make cover man and the art pages of most muscle journals of the period (e.g. Your Physique, Iron Man, Muscle Power, Health and Strength and others.) He was released from the Services in November 1945 and opened a gym in Alameda, California. He also joined up with the American Health Studios as manager of their West Coast Gyms.

His own training methods included pushing continually for power, along with size, using medium repetitions of 8 - 10 in sets of 3 - 6. Prior to Clancy Ross, most bodybuilders were still using the single set system, but multiple sets proved superior as experimentation of the period discovered along with many other new principles. Clancy would then use for example 2 X 140 lbs. dumbbells in repetitions, (almost a strength record in those days) for incline and flat bench presses, which may have been just one reason for his famous huge pectorals

---

The US bodybuilders dominated the muscle world in the late 1940's and '50's. Mainly due to their far superior diet, for example unlimited milk, eggs and steaks. The Brits were still under post war rationing, and food depravation and perhaps more importantly, better, more modern, experimental training methods e.g. the set system.

The fashion in physiques during this era of discovery was inspired by America, going for either size or bulk. European bodybuilders tended to concentrate on washboard abdominals and agility with some defined deltoids thrown in.

However UK trainers preferred, and soon copied their American friends, both in their training methods and also in the practice of drinking literally gallons of milk daily. Clancy was a supreme example of these methods and yet somehow managed to maintain good shaped and definition of the abdominals. He enjoyed the then new found set system and also cheating or loose style, wherein one can handle far more weight. Plus flushing - ensuring each section of the body is exercised completely i.e. flushed with the blood, before moving on.

He always said his favorite exercise was squats perhaps because he was once called Bird Legs. It gave him all of the incentive he needed to build his legs for all he was worth, so he always performed squats first in his schedules, and he did lots of them: hack squats, front squats, quarter squats, high rep squats, heavy power squats. Lots of squats!

----

one more quote -

BB'ers back then did oly lifts, because they used to test them at BB'er comps and exhibtion displays. They were functional unlike today

---

Certainly his strength kept pace with his muscles. Clancy was considered one of the strongest of all bodybuilders. Consider this, he overhead pressed 315 lbs, snatched 280 lbs, clean and jerked 360 lbs, deadlifted 650 lbs, squatted 10 times with 450 lbs, bench pressed 385 lbs 10 times and curled in loose style 200 lbs for 10 reps. For his favourite exercise, the include bench press with dumbbells, he used a pair of 175 lbs dumbbells for 10 respond then did lateral raises standing, with bent arms. No drugs, no steroids, no lifting suits or other training aids, just plan old developed strength on healthy foods. Real championship standards, hard to beat even today.

 

[coolcolj]

Tuesday 16th September - Micro Cycle 10 - Week 1 - Day 1 - Workout A Volume

Starting a new block
Pretty good workout, despite the lack of sleep last night, but I did have a morning wood again this morning, so that always means, high testosterone = good workout

Skipping in warmups was crappy though, from lack of sleep I guess
Prime times are feeling much better, nice and snappy. Feet and calves feeling stronger

Had to cut out some of my usual upper body work as I was in a hurry


Body weight at gym - 198lbs
Workout time - 1.25 hours
Workout rating - 8/10

foam roll and cricketball release routine at home before going to the gym

General warm up -

3 min moderate speed walk on treadmill

1 set each of my usual dynamic mobility exercises
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
2 short runs of low effort prime times (stiff legged runs)

A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

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


Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

warmups - 45 seconds rest between double sets on the same weight. Then 2-3min rest between each weight increase

in Nike Free 5.0 trainer - 95x4, x2, 135lbs 2x2, 185lbs x2, switched to oly shoes 205x2, 225x2, 255x1, 285x1, 315x1, 335 x 2 sec support


1) 335lbs x 5 (+10lbs -1 rep) --> gut busting grind on last rep

rest 6 mins

2) 295lbs x 8 ---> hard strain on last rep

video of the main worksets
YouTube - 16th Sept 2008 - Low Bar Full Squat 335lbs x 5, 295lbs x8

I had planned to do 2 sets of 295lbs and try and get at least 8 reps, but the warmups felt so much "lighter" and solid that I decided to take a crack at 335lbs. While it felt good, I wasn't much stronger than when I did 325x6, two weeks ago. Although having 5.5 hours sleep last night doesn't help.

295 felt light after having 335lbs on my back.
Would have had no problems getting 295lbs for 2x8 today - that's still a nice increase in strength from where I was a few months ago.
Spinal erectors were raped today - massive pump! Maybe not a good sign, as fair as glute activation goes....

In any case I could feel my gains stalling since 2 weeks back, that's why it's times to change things up, and go back to my 2 sets of 6-8 reps on this Workout A Volume day. Workout B will be low rep, high set Pripelin chart style. Still only squatting once a week off course.
When I can get around 335lbs for 2x8 or so, I'll switch back to my single all out set in the 5-7 rep range to "deload" and peak out my strength and jump.
Should be able to squat around 365x6 by then, 1RM well over 405lbs. And enough strength to move my vertical jump up to 35+ inches and the big 40 off 3 steps. Still need to gain another 100lbs on my squat to hit my medium term goal of a 40 inch vertical jump, only if I can keep my bodyweight under 200lbs....


rested 6 mins before moving on

Single leg kneeling Deadlift

1.5 mins rest between each side
- 2 sec pause at bottom - BW x 5, 2x50lb dumbbells x 8

dropped the total load 10lbs, felt hard, but good.


Upper body/shoulder prehab stuff

close grip triangle Push up on floor - paused top and bottom x 20 (+1 rep)

finally hit my goal, not much of a challenge anymore, so time to change things up. Although I was using these to kill 2 birds with one stone - scapular/serratus work and front plank hold.
I could probably close grip bench over 225lbs without much work, even though I haven't benched in years
I used to do around 30 reps on these with no pause, when I was close grip benching around 295lbs.

Side Plank hold warmup - supported leg raises x 8

30 secs each side - glute contracted

just maintenance work, damn hard after the pushups though, my scaps and rotary cuffs were screaming.

Single leg standing calf raise machine

warmup - BWx5, 2 plates x 3

1.5 mins rest between each side

weight on big toe, all toes crunched down, legs straight, glute contracted
1 rep + 30 sec ISO hold at top x 5 plates (+10 secs on ISO)

 

[coolcolj]

Saturday 20th September - Micro Cycle 10 - Week 1 - Day 2

Another hot day. Netball season is finally over, so back to my usual outdoor court complex I go.

Did some foam rolling at home before heading to the court

Bodyweight = 89kg 195.8lbs in shorts and t-shirt

Outdoor BBall court Complex - one with 8 foot netball rims on the back of each hoop - Nike Free 7.0 Trainer


45 mins total

1) 1) did some dribbling, shooting, moves and low/medium intensity jumps and some dunks on the 8 foot netball rims for 25 mins

2) did max effort jumps of all types for another 20 mins, resting about a 30secs to 1.5min between jumps

right shoulder felt a little gimpy, pulled my subscap or something in there at my part time job
Made shooting a bit uncomfortable, and the same with reaching up in a jump.

Couldn't jump for crap like last week. Too much fatigue in my system, and I just felt lethargic. Just barely touching the 9'10.5" rim...
There is a positive though - seems like all Calf Raise ISO work I've been doing is starting to pay off. I stayed on the balls of my feet while approaching, and jumping off 2 and one leg without even thinking about it. Feet and ankle felt strong and solid.
Jumped pretty well off one leg, without my heel touching the ground. In the past I jumped higher if I planted my heel first. Was able to get just as high with no heel plant today.

I've noticed I jump best when I have 2 full days where my legs don't feel sore and has light/loose feeling. Right now if I squat on Tuesday, my legs are sore up to Thursday, and only starts to feel good on Friday. So that means I don't jump well till Sunday. It takes my CNS that long to fully recover. Muscles recover first off course.

In hindsight I should have skipped BBall/jumping this week. I'm due for a total break from it sooner or later.

 

[coolcolj]

Sunday 21st September 2008

Decent sleep, and I feel decent. A little achey all over, but not too bad. Mostly in upper body and spinal erectors.
Feet, ankles and calves feel ok too, given how I jumped and landed with heels off the ground. Those ISO calf raises are certainly effective, and only 1 set, once a week for a month.

short walk today for active recovery

weighed 88.3kg 194.26lbs this morning
waist is 34 inches around belly button

With this Body-Mass Index, Waist-to-Height Ratio and More...
it puts me at 13.8% bodyfat
Tanita scale = 22.8%

measurements straight out of bed as well
Wrist - 6 6/8 inches
Ankle - 8.75

Arms - flexed 15.25
Chest - lats flexed 43 (-0.5)
Hips/Glutes - 40.5 (+0.25)
Thighs - 26.5 (-0.5)
Calves - flexed 16 (-1/8)

Waist is down 0.5 inches. Weight and measurements as well, looks like I was just holding water last week. Even if I did eat a shed load last night.
Well my arms are still 15 1/4, so they are bigger. The triceps I think from the close grip triangle pushups, cause I haven't done any curls

Interesting my legs shrunk, but my glutes went up a little. Considering how much my squat has gone up over the last few months, and how much smaller/lighter I am compared to when I was last this strong, looks like I've been getting stronger from my body learning to use my existing muscle mass more than anything. Although my glutes and hamstrings do look bigger.

Maybe there is hope for me improving my relative strength, and realistically squatting 405lbs for 8 reps or higher while weighing under 200lbs! Putting my 1RM at 500lbs or more, and power cleaning over 330lbs. A 44 inch vertical jump may not be a pie in the sky dream after all
Decreasing training frequency, volume and deloading when needed has been the key. Strength is going up much easier than I have ever had, almost linearly and as fast as when I was begineer, for now anyway,

 

[coolcolj]

Tuesday 23rd September - Micro Cycle 9 - Week 10 - Day 1 - Workout A

Pretty average workout, kinda tired, and felt weak. I think all these weeks of high intensity lifting, and staying above 85% 1RM is starting to take it's toll.
But I left the gym feeling ok. The low reps sets on squats, and the short rest between each rep on upper body work keeps me feeling "fresh"

skipping was kinda lousy again this week - noticing some trends here

Foam rolled at home before heading to the gym

Body weight at gym - 198lbs
Workout time - 1.5 hours
Workout rating - 7/10

General warm up -

3 min moderate speed walk on treadmill

1 set each of my usual dynamic mobility exercises
behind the neck band pull aparts - green mini-band help 3/4 length 2x8
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
2 short runs of low effort prime times (stiff legged runs)

A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

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


Low bar Full Back Squats - shoulder width stance - no Belt - Nike Free 5.0 Trainer + Oly shoes

warmups - 45 seconds rest between double sets on the same weight. Then 2-3min rest between each weight increase

in Nike Free 5.0 trainer - BWx8, Bar x 8, 95lbs x4, x2, 135lbs 2x2, 185x2, switched to oly shoes 205x2, 225x2, 255x1, 285x1, 315x1, 335 x 2 sec support

controlled
1) 335lbs x 2 (90% of estimated 1RM - 375lbs) --> hard strain on 2nd rep
3 mins rest

2) 320lbs x 2 (85% of 1RM) --> hard strain on 2nd rep
3mins rest

6 sets of 3 - 70% of 1RM - 2 mins rest

3) 265lbs x 3
4) 265lbs x 3
5) 265lbs x 3 --> feeling easier
6) 265lbs x 3
7) 265lbs x 3
8) 265lbs x 3 --> feeling harder


Warm ups felt decent, but I didn't have that aroused/fired up feeling like last week. First 2 worksets with the heavy stuff felt hard. Should have stuck to the plan of 8x3 with 65-70% 1RM.

Bar was tearing up my back on the 265lb sets! Probably gonna have a lot of cuts and red marks there....


Upper body/shoulder prehab stuff

Low incline dumbell face pull to forehead - elbows at 90 degrees, palms facing with a hold at top - 2x1kg x 3, 2x3kg x 3 , 2x4kg dumbbells x 16 (+1kg + 2 reps)(2-3sec rest between each rep)

6kg dumbell x16 (+2 reps) (2-3 sec rest between each rep)
single arm lying on back/floor subscap rotation
standing Cuban rotation into press

dip shrug - 5sec hold + 5 reps, BW x 15 reps - not near failure

Single leg standing calf raise machine

warmup - BWx5, 3 plates x 3

1.5 mins rest between each side
1 rep + 20 sec ISO hold at top x 6 plates
up one plate, -10 sec on ISO. Really hard!

Lat machine situp
warmup - each rep progressively lower - 3 secs rest between each BWx10
BW+20lbs x 3, BW+35lbs x 3, BW+45lbs x 8 paused middle and bottom + 2 reps - solid

plus single arm "farmers walk" carrying dumbell to and from the rack, switching arms - about 20 metres. Nice oblique work

 

[coolcolj]

feel a bit sapped, but without that stale feeling

overall achey feeling - glutes, upper hamstring, spinal erectors and upper back/arms extremely sore! Quads and calves less so.

short walk for active recovery

 

[coolcolj]

damn still pretty sore!
I think it will take a good 5 days to recover from the last workout. Big increase in squat tonnage from what I have been using in the last block. 6600+lbs vs 2100-4000lbs

So probably no BBall tommorrow, and I'll see how I feel on Sunday. I have been planning to skip BBall/Jumping this week anyway.

legs and hips feel significantly bigger as well. We'll see on Sunday if that holds up to scrutiny with the measuring tape