Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Well damn, waking pulse went down after a high volume fatigue toleration workout! LOL its like yesterday's workout was active recovery for me. My muscsles got worked that's for sure, moderate soreness in my upper body, but my CNS doesn't seem to have been bothered too much. I don't feel drained like I normally do after a fatigue workout. Learning new things about my body every week!

Still some soreness in my legs and hips. Spinal erectors and interal hip muscles around the groin are still pretty sore.

This morning I slipped on a wet patch, and was able to recover luckily. The muscles in my groin area flexed violently, but I didn't get hurt. Lucky I have been training my legs and hips reactively and reflexively lately, otherwise I'm pretty sure I would have pulled a muscle or two!

 

[coolcolj]

That incident yesterday really hit the message home to me, and made me think. Pretty much 90% of sports movements are of a reflexive nature, while absorbing and reacting to high forces in a chaotic environment. You just don't have conscious control most of the time, and things happen unexpectedly.
When I slipped yesterday, there was no time to act, things just fired by reflex. And had I been a tiny bit later in doing that I would have ended up on the floor, and worse still if I didn't release the tension just as quickly I most probably would have pulled a muscle!
Now I can see why certain athletes are always getting injured just by how they train...
Never mix duration with rate

 

[coolcolj]

Sunday 27th January - Cycle 2 Get Lean+Maintain Strength - Week 27 - Day 3 - Lower FATIGUE TOLERATION - Microcycle 6 - workout 5

Good workout, about as close to a perfect 10 as I've come, but I had to mark it down due to the deadlifts feeling heavy and the pain in my hands and traps
Long, and tiring, but in a good way, don't actually feel exhausted given the amount of work I did. Work capacity again surprising me! Especially since I haven't done any strength work in a while, and volume has been low. Will be interesting to see what happens to my waking pulse tomorrow...

Couple of guys asked me what I was training for, I said sprinting, which always gets em, I guess I'm quite a bit bigger and bulkier than most sprinters are
Was gonna do some ab work, but deadlifts and wide stance full squats were nailing em hard, so decided I didn't need to.
Forgot to work my tibs! I'll do some stuff for em tommorrow

Bodyweight at the gym - 220.5lbs
Workout Rating - 9/10
Workout time - 2.5+ hours

Warmup

1) Partial lower range Reverse hypers - BWx10
2) Incline situps x1 held with 5 twists each way + 5 with Russian twists to each side at the top - arms held outstretched
3) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
4) Ankle Hops - 3x15
5) Some powercleans with 89lbs

Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 to 2.5 mins between each exercise after warmups.

Clean Deadlift - in Oly Shoes - HookGrip - RAW

Warmup sets - 155lbs x3, 205x3, 243x3, 293x3, 343x2, 393x1

Lowered under control RDL style, reset
Rotation 1) 433lbs x 2 + 1 MISS(stapled to floor) New PR!!

90% of (50%BW+Session max) dropoff
Rotation 2) 373lbs x 2
Rotation 3) 373lbs x 2
Rotation 4) 373lbs x 2
Rotation 5) 373lbs x 2
Rotation 6) 373lbs x 2
Rotation 7) 373lbs x 2
Rotation 8) 373lbs x 1 + 1 MISS(stapled to floor)

Well the warmup could have been a bit better approaching 433lbs. Felt heavy and form was crap. During the worksets, I worked on my form. I tried pulling my shoulders back and locking the back tight and then pushing hard through the heels. That made a big difference!
Felt a bit easier, and took the pressure off the lower back. Made the upper torso stiff and solid, and I just felt an overall body strain rather than a heavy lower back move. Much more posterior chain and gave my mid and lower traps a nice workout too. Always a good thing to balance the benching I do.
No lower back strain at all!
That's one good thing about the cluster set approach, you can really work on your form with heavy loads.
I don't really lift these with max speed, maybe something to work on. Although anything I can break from the floor I can lockout on these pretty much.

Crappy bent bar tore up my hands though, cut a big gash at the base of my left thumb during the middle sets, just had to shut the pain out and lift! Callous and thumbs were throbbing


Standing Single Leg Curls

Warmup sets - Unmarked plates - 3Px6, 5Px5, 7Px5sec ISO, 9Px5sec ISO, 12Px5sec ISO

ISO - Held with legs slightly bent - 1min between each leg
Rotation 1) 17 Plates x 20secs
Rotation 2) 15 Plates x 20secs
Rotation 3) 15 Plates x 20secs
Rotation 4) 15 Plates x 20secs
Rotation 5) 15 Plates x 18secs

Did left leg first, and the right leg always felt much harder, so I failed off the right.


Wide Stance Full Back Squats - in Oly Shoes - RAW

Warmup sets - BWx10, 95lbs x 8, 135x7, 185x7, 225x4, 255x3, 285x2

feet out near sides of power rack, sitting straight down
Rotation 1) 315lbs x 4.5

90% of (85%BW+Session max) dropoff
Rotation 2) 265lbs x 4
Rotation 3) 265lbs x 4
Rotation 4) 265lbs x 4
Rotation 5) 265lbs x 4
Rotation 6) 265lbs x 4
Rotation 7) 265lbs x 4
Rotation 8) 265lbs x 4
Rotation 9) 265lbs x 4
Rotation 10) 265lbs x 3

Did full squats with a wide stance today, felt like a change. Felt it more in my glute/hammie tie in, but still some quads. More balanced feel in all muscles actually. I sat straight down so torso quite upright.
Did 10 sets though! In hindsight I should have done 5 reps on the worksets so that when I failed on the 5th rep I would have matched the first set and dropped off. That would have cut the set count down a bit.
Upper traps were hurting a lot on the later sets as the bar started to chafe my skin raw!

Standing Calf Raise Machine

Oscillatory Isometric style, tense with legs slightly bent, relax and snap back up
Rotation 1) 10 unmarked Plates x 20secs
Rotation 2) 10 unmarked Plates x 20secs
Rotation 3) 10 unmarked Plates x 20secs
Rotation 4) 10 unmarked Plates x 20secs
Rotation 5) 10 unmarked Plates x 20secs
Rotation 6) 10 unmarked Plates x 20secs <-- form breakdown

form started to breakdown on 6th set, lots of burn, and spring started to slew.


Cooldown and ISO Stretches - EQI

Bulgarian splisquat stretched ISO hold - BW x 45secs each side

Calf Raise stretch ISO hold - 5plates x 30secs

Partial lower range reverse hypers BWx10

layed over a swiss balll to stretch out the spinal erectors x 1min

 

[coolcolj]

Right click on clip and save to avoid errors

I put a few stuff together so it's quite a long clip - 5megs -
433x2 CleanDeadlift PR with a reset, hear the bar squeak...
8th and last set of Clean Deadlifts with 373lbs
and wide stance fullsquats for 315x4.5. You can hear that guy ask me what I train for at the end

http://www.members.optushome.com.au...2_373x1-set8_WideFullSquat315x4.5_27Jan05.mpg

 

[coolcolj]

Overall achey feeling, but none of that heavy DOMs I get from reactive stuff.
Spinal erectors and rear obliques sore and swollen in a good way. Upper back, lower traps and lower legs are sore too. Even my abs have an ache.
I got a weeks rest now

 

[d-dub]

Nice workout. Thats a fair bit of volume tho, your work capacity just seems to keep going up.

Methinks you have posted the wrong link for the vid - it looks like a repost of bench day. Can you fix that, i wanna see the deadlifts.

Hmmm, deadlifts

 

[coolcolj]

fixed the link

yeah I'm not sure why though, because the 4 workouts in between each strength fatigue session have been low volume jump/sprint/speed/power based ones

That tells me my body is becoming more efficient, using less resources to do each rep/set etc. I need to trade this efficiency for more proficiency though

 

[d-dub]

Thanks for fixing the link.

 

[coolcolj]

felt pretty run down yesterday afternoon, but much better now. Still really sore in my spinal erectors and rear obliques.

Think I might try 8% dropoff for fatigue sessions, to better match the 4% I use for normal workouts. And stick to 1 main compound lift for each main muscle group, plus isolation moves. No more than 3-4 total exercises.
Having 2 big compound lifts like squats and deadlifts is a killer on fatigue toleration workouts!

 

[super_rice]

hey CCJ, let's see some 1000th post PRs