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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Wednesday 5th July - Cycle 3 Get Lean+Maintain Strength - Week 2 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 9
I took a nap before training but still didn't get much sleep, but I felt pretty good and strong all round today, even with a pretty intense workout on Monday. The walking really does recharge me, I always feel real good after the walks.
damn forearms got a caning, just abotu every exercise worked em real good!
Bodyweight at gym - 211lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warmup -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 25lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warmups and 2.5 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warmups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 4 (?) --> hard strain on last rep
Rotation 2) 135lbs x 4 --> hard strain on last rep
felt pretty good and solid. I lost count on the first set, and seeing as I got 4 reps on the 2nd set, I might have gotten 5 on the first one, since both were hard strains, with arms shaking holding at the top of the final reps
Shoulder width Pulldowns
warmups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 5
Rotation 1) 80kg x 5
up 5kg from the last time I did these a few weeks back, and inching closer to bodyweight done this way.
Dumbbell Bench - arms/elbows by side - neutral grip
warmups - 15lbs x10, 30x5, 45x5, 70x4,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8 --> hard strain on last rep
Rotation 1) 75lbs x 7 --> hard strain on last rep
stay here till I no longer have to strain it up.
Steep angle dumbbell Rows to ribcage - pulling with mid/low traps and delts
warmups - 2sec hold at top on last rep - 15lbs x10, 30x5, 45x5, 55x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 60lbs x 8
Rotation 2) 55lbs x 8
Dumbbell Curls
warmups - 3kg x 10, 15lbs x 6, 30x5, 40x4
controlled and strict
Rotation 1) 45lbs x 6
Rotation 2) 40lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - 60lbs x 20 each side
Low pulley External rotation - 15lbs x 12 each side
Face down dumbell subscap rotation with hold at top - 3kg x 15
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Pushup/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs
Shoulder dislocates with wooden staff - lots
static stretches for upper body/cuffs and some lower body.
I took a nap before training but still didn't get much sleep, but I felt pretty good and strong all round today, even with a pretty intense workout on Monday. The walking really does recharge me, I always feel real good after the walks.
damn forearms got a caning, just abotu every exercise worked em real good!
Bodyweight at gym - 211lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warmup -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 25lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warmups and 2.5 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warmups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 4 (?) --> hard strain on last rep
Rotation 2) 135lbs x 4 --> hard strain on last rep
felt pretty good and solid. I lost count on the first set, and seeing as I got 4 reps on the 2nd set, I might have gotten 5 on the first one, since both were hard strains, with arms shaking holding at the top of the final reps
Shoulder width Pulldowns
warmups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 5
Rotation 1) 80kg x 5
up 5kg from the last time I did these a few weeks back, and inching closer to bodyweight done this way.
Dumbbell Bench - arms/elbows by side - neutral grip
warmups - 15lbs x10, 30x5, 45x5, 70x4,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8 --> hard strain on last rep
Rotation 1) 75lbs x 7 --> hard strain on last rep
stay here till I no longer have to strain it up.
Steep angle dumbbell Rows to ribcage - pulling with mid/low traps and delts
warmups - 2sec hold at top on last rep - 15lbs x10, 30x5, 45x5, 55x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 60lbs x 8
Rotation 2) 55lbs x 8
Dumbbell Curls
warmups - 3kg x 10, 15lbs x 6, 30x5, 40x4
controlled and strict
Rotation 1) 45lbs x 6
Rotation 2) 40lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - 60lbs x 20 each side
Low pulley External rotation - 15lbs x 12 each side
Face down dumbell subscap rotation with hold at top - 3kg x 15
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Pushup/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 30secs
Shoulder dislocates with wooden staff - lots
static stretches for upper body/cuffs and some lower body.
coolcolj
New member
Pretty sore upper body, but even my lower body is pretty sore too. Bracing the body for the facepulls nails my hammies, and "box squatting" off the bench after the dumbell benches etc. That's why I figure just squatting once a week for me is enough, they just do so much extra work in a week.
Serratus are pretty wasted!
weighed 93.3kg 205.26lbs straight out of bed in underwear
Serratus are pretty wasted!
weighed 93.3kg 205.26lbs straight out of bed in underwear
coolcolj
New member
Ahh really crappy sleep, only 5.5 hours. Feel Ok though. Legs sre starting to feel good, uper body still abit sore, serratus and lats especially.
weighed 93.4kg 205.48lbs straight out of bed in underwear
looks like this is my stable bodyweight
was gonna walk yesterday and do all the usual crap I do then, but didn't get a chance to. Total rest day today
weighed 93.4kg 205.48lbs straight out of bed in underwear
looks like this is my stable bodyweight
was gonna walk yesterday and do all the usual crap I do then, but didn't get a chance to. Total rest day today
coolcolj
New member
Monday 10th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 1 - Lower Strength - Microcycle 9
Not much stronger, but power is way up. So the explosive squats and jumping box squats I did last week worked real well. Although I was expecting to be a bit stronger, so kinda disappointed there, but as power goes up, so should strength one would think.
Body weight at gym - 210lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
General warmup -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers BWx8
4) situp complex on swissball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warmups, 3 to 3.5 mins on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2, 315x2
Controlled down, driven up hard
1) 335lbs x 4 --> last rep hard grind
2) 365lbs x 1 --> medium strain
3) 335lbs x 4 --> last rep hard grind
4) 365lbs x 1 --> harder strain
5) 335lbs x 2 --> hard
Warmups were blasted around, and I felt much stronger there, so I expected to do 4 reps with 335lbs pretty comfortably, but the last rep was just as hard as it was 2 weeks ago. Although I wasn't really focused and attacking the weight like I did on the 3rd set which I powered up nicely. I did double 315 though, so that maybe that didn't help.
Did a flat wave loading type of thing today on the spur of the moment. Since today is a combo of strength and some functional hypertrophy, it doesn't really matter what I do as long as I stick the guidelines and monitor my fatigue. 365lbs felt pretty good, so I guess my max with a controlled eccentric is about 385lbs, about 20lbs above what the rep calculator put me at, which about the norm for me.
The bar I used today sat better on my back, but it flexed a lot at the top of each rep, really annoying!
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 265lbs x 2 --> +3inches higher than last time
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> losing pop, felt hard, so stopped here
Felt much lighter, and popped it a lot higher than last time. Was able to keep my ass down and timing was better. Getting close to power cleaning this, probably another 4 inches higher and I'm there. My guess is when my squat hits 405lbs as well
My powersnatch with a really high catch is usually 80lbs under my powerclean, so 185lbs is around the corner. I figure when I can powersnatch body weight with minimal leg bend I'll have me a 38-40inch standing vertical jump. Will need a 455lb fullsquat for that if I stay at 205-210lbs.
Video of first set of squats with 335lbs, then 365 and the 2nd set of cleanpulls - first set of cleanpull was a bit snappier, but I didn't video it
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ullSquat335x4_365_CleanPull265x2_10July06.mpg
Standing Single Leg curl
warmups - 3plates x6,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 14 (+2reps)
Rotation 2) 6 Plates x 14
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
Warmups - Few sets with bodyweight
hold at top, mid and bottom
Rotation 1) 6 plates x 5
Rotation 2) 6 plates x 5
up from 3 plates
Lat Machine Situp
warmups - BW x 10 with hold at bottom, shallow going lower each rep.
Dumbell on chest, toes hooked under foot rest, 2 sec Paused
Rotation 1) +50lbs x 8 (+5lbs)
Rotation 2) +50lbs x 8 --> last rep really hard
-------------------
static stretches for lower body
Snatch grip RDL stretched ISO hold, started at knee and ended up with bar an inch above feet - bar x 1min
Not much stronger, but power is way up. So the explosive squats and jumping box squats I did last week worked real well. Although I was expecting to be a bit stronger, so kinda disappointed there, but as power goes up, so should strength one would think.
Body weight at gym - 210lbs in winter clothing
Workout time - 2 hours
Workout rating - 8/10
General warmup -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) reverse hypers BWx8
4) situp complex on swissball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warmups, 3 to 3.5 mins on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warmups - Explosive in sneakers, first 3 reps more controlled down, then the rest divebombed - BWx8, BARx8, 95x6, 135x6, 185x6
Controlled down explode up in oly shoes - 225x5, 255x3, 285x2, 315x2
Controlled down, driven up hard
1) 335lbs x 4 --> last rep hard grind
2) 365lbs x 1 --> medium strain
3) 335lbs x 4 --> last rep hard grind
4) 365lbs x 1 --> harder strain
5) 335lbs x 2 --> hard
Warmups were blasted around, and I felt much stronger there, so I expected to do 4 reps with 335lbs pretty comfortably, but the last rep was just as hard as it was 2 weeks ago. Although I wasn't really focused and attacking the weight like I did on the 3rd set which I powered up nicely. I did double 315 though, so that maybe that didn't help.
Did a flat wave loading type of thing today on the spur of the moment. Since today is a combo of strength and some functional hypertrophy, it doesn't really matter what I do as long as I stick the guidelines and monitor my fatigue. 365lbs felt pretty good, so I guess my max with a controlled eccentric is about 385lbs, about 20lbs above what the rep calculator put me at, which about the norm for me.
The bar I used today sat better on my back, but it flexed a lot at the top of each rep, really annoying!
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs, 131lbs, 155lbs
in oly shoes - Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10second rest between each rep and reset
Rotation 1) 265lbs x 2 --> +3inches higher than last time
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> losing pop, felt hard, so stopped here
Felt much lighter, and popped it a lot higher than last time. Was able to keep my ass down and timing was better. Getting close to power cleaning this, probably another 4 inches higher and I'm there. My guess is when my squat hits 405lbs as well
My powersnatch with a really high catch is usually 80lbs under my powerclean, so 185lbs is around the corner. I figure when I can powersnatch body weight with minimal leg bend I'll have me a 38-40inch standing vertical jump. Will need a 455lb fullsquat for that if I stay at 205-210lbs.
Video of first set of squats with 335lbs, then 365 and the 2nd set of cleanpulls - first set of cleanpull was a bit snappier, but I didn't video it
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...ullSquat335x4_365_CleanPull265x2_10July06.mpg
Standing Single Leg curl
warmups - 3plates x6,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 14 (+2reps)
Rotation 2) 6 Plates x 14
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
Warmups - Few sets with bodyweight
hold at top, mid and bottom
Rotation 1) 6 plates x 5
Rotation 2) 6 plates x 5
up from 3 plates
Lat Machine Situp
warmups - BW x 10 with hold at bottom, shallow going lower each rep.
Dumbell on chest, toes hooked under foot rest, 2 sec Paused
Rotation 1) +50lbs x 8 (+5lbs)
Rotation 2) +50lbs x 8 --> last rep really hard
-------------------
static stretches for lower body
Snatch grip RDL stretched ISO hold, started at knee and ended up with bar an inch above feet - bar x 1min
coolcolj
New member
Woke up early, wasn't able to sleep in which is annoying. Feel drained, warm feeling in my head/neck.
Sore all over - quads, calves, upper hammies and spinal erectors the most, and some upper back/rear delts
weighed 93.5kg 205.7lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10.
25 min walk. easy stretching for whole body after
Sore all over - quads, calves, upper hammies and spinal erectors the most, and some upper back/rear delts
weighed 93.5kg 205.7lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10.
25 min walk. easy stretching for whole body after
solarclimax
New member
Your training methods are pretty complex looking to me.
I look at your journal alot, but never know what to say because it's all a bit to advanced for me hehe.
Btw, this must be the longest running journal ever, don't you ever get tyred ? lol
Good stuff keep it up.
I look at your journal alot, but never know what to say because it's all a bit to advanced for me hehe.
Btw, this must be the longest running journal ever, don't you ever get tyred ? lol
Good stuff keep it up.
coolcolj
New member
solarclimax said:
looks complex but isn't really
I just do all my exercises in a circuit usually, with a rest between each exercise. And I focus on different motor qualities in each type of workout depending on my weakness etc
I love training it's my life and hobby, and I have goals to achieve, I don't just workout unlike 99% of my gym, I train
-----------
Meh not much sleep last night 5.5 hours or so. Feel like crap...
Quads and upper hammies still really sore, upper back a bit too
weighed 93.8kg 206.36lbs straight out of bed in underwear
Carb loading today
coolcolj
New member
Wednesday 12th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 2 - Upper 1 Strength - Microcycle 8
Felt subpar, not too strong today. Got the job done though
Bodyweight at gym - 212lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets. 5-6 mins for the bench sets after the rows dropped out
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5
controlled, no bounce, driven up hard
Rotation 1) 225lbs x 4 --> last rep hard
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 4 --> gut busting strain on last rep
Rotation 5) 225lbs x 3 --> gut busting strain on last rep
Rotation 6) 225lbs x 2 + miss on third
bench felt heavier than last time, sh*tty curved bar felt unstable in my hands.
The last rep of every set of 4 were all hard, but yet somehow I was able to get 4 full sets. Up 2 sets from last time. Going up in weight next session.
Didn't strain too hard on the last set's miss. I only expected to hit 2 reps considering I just barely made the 3rd on the previous set, but the first 2 didn't feel that hard, then I just ran out of gas on the third like that
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +90x5, +135x3
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 3 --> NEW PR! +10lbs
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 3
Rotation 4) Bar + 170lbs x 2
I had to make big jumps in the warmup sets, which I think made things a lot harder than it should ahve been. Gut busting strains on every set today, but almost within sight of 4 plates!
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 3kg x 8, 5kg x 8, 8kg x8
controlled - 1min between sides
Rotation 1) 22lbs x 6
Rotation 2) 22lbs x 6 --> hard strain on last rep
Dip Shrugs
warmups - bench dip style x 15, regular 10sec Hold + 6 reps
slight hold top and bottom
Rotation 1) +25lbs x 11
Rotation 2) +25lbs x 8
hard
-----------------------
Cooldown - Restorative - ISO stretches
Subscap stretched ISO hold - 5kg x 45secs
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff
Felt subpar, not too strong today. Got the job done though
Bodyweight at gym - 212lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warmup -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
3) bar complex with 25lbs x 8 - slow hang clean pulls, military press and shallow hang power clean
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets. 5-6 mins for the bench sets after the rows dropped out
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x8, 165x8, 195x5
controlled, no bounce, driven up hard
Rotation 1) 225lbs x 4 --> last rep hard
Rotation 2) 225lbs x 4
Rotation 3) 225lbs x 4
Rotation 4) 225lbs x 4 --> gut busting strain on last rep
Rotation 5) 225lbs x 3 --> gut busting strain on last rep
Rotation 6) 225lbs x 2 + miss on third
bench felt heavier than last time, sh*tty curved bar felt unstable in my hands.
The last rep of every set of 4 were all hard, but yet somehow I was able to get 4 full sets. Up 2 sets from last time. Going up in weight next session.
Didn't strain too hard on the last set's miss. I only expected to hit 2 reps considering I just barely made the 3rd on the previous set, but the first 2 didn't feel that hard, then I just ran out of gas on the third like that
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x8, +90x5, +135x3
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 3 --> NEW PR! +10lbs
Rotation 2) Bar + 170lbs x 3
Rotation 3) Bar + 170lbs x 3
Rotation 4) Bar + 170lbs x 2
I had to make big jumps in the warmup sets, which I think made things a lot harder than it should ahve been. Gut busting strains on every set today, but almost within sight of 4 plates!
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 3kg x 8, 5kg x 8, 8kg x8
controlled - 1min between sides
Rotation 1) 22lbs x 6
Rotation 2) 22lbs x 6 --> hard strain on last rep
Dip Shrugs
warmups - bench dip style x 15, regular 10sec Hold + 6 reps
slight hold top and bottom
Rotation 1) +25lbs x 11
Rotation 2) +25lbs x 8
hard
-----------------------
Cooldown - Restorative - ISO stretches
Subscap stretched ISO hold - 5kg x 45secs
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff
coolcolj
New member
dry swollen lips, been pushing myself pretty hard, will have to deload and change training pretty soon.
pecs, front delts and upper back sore as a bitch. Triceps and biceps less sore.
weighed 93.8kg 206.36lbs straight out of bed in underwear
usual light active recovery work, 25min walk and easy stretching planned for today
pecs, front delts and upper back sore as a bitch. Triceps and biceps less sore.
weighed 93.8kg 206.36lbs straight out of bed in underwear
usual light active recovery work, 25min walk and easy stretching planned for today
coolcolj
New member
Thursday 13th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 3 Tempo Sprints/Energy Work/Movement efficiency etc - Microcycle 9
After a 3 week break from running, I felt my shins have recovered so I decided to get back into it. Keep things easy and the volume low.
Workout Rating - 8/10
Workout time - 45 mins
Warmup
warmup - 20sec 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 fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch. Did a few barefoot runs - normal, side to side, backward.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run, mostly flat footed dorsiflexion runs using mostly my feet and ankles
Run complex increasing in speed each run to 50% speed - 1 mins rest
3 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m
Tempo Runs + Energy Work
56 metres @ 70% speed - from a rocking standing start
rest = walk back to start - 1min
6 runs
felt pretty good, shins didn't act up. I experimented with different running styles - my usually on balls of feet, on forefoot, and flatfooted with dorsiflexion. The first put a lot more stress on my lower legs and I can feel my lower hams ache, 2nd one felt similar but less stress on shin area and the last one had no ham ache, minimal stress on the shins but felt my glutes fire more. Which one to use? and which is faster that is the question....?
also noticed I'm starting to dig and crunch my toes downwards when I walk and run - habit and strength there is starting to form from me doing this on my weekly walks
---------------------
went for a 12min walk after
then did lots of stretches for lower and upper body.
worked up to some shoulder dislocates with a wooden staff which was a bitch with my sore and stiff pecs, but I think it helps em to not tighten up as they recover.
Did a few overheadsquats, getting there, but I will need to do dislocates andvthese more often, as my pecs and shoudlers are still way too tight.
After a 3 week break from running, I felt my shins have recovered so I decided to get back into it. Keep things easy and the volume low.
Workout Rating - 8/10
Workout time - 45 mins
Warmup
warmup - 20sec 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 fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch. Did a few barefoot runs - normal, side to side, backward.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run, mostly flat footed dorsiflexion runs using mostly my feet and ankles
Run complex increasing in speed each run to 50% speed - 1 mins rest
3 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m
Tempo Runs + Energy Work
56 metres @ 70% speed - from a rocking standing start
rest = walk back to start - 1min
6 runs
felt pretty good, shins didn't act up. I experimented with different running styles - my usually on balls of feet, on forefoot, and flatfooted with dorsiflexion. The first put a lot more stress on my lower legs and I can feel my lower hams ache, 2nd one felt similar but less stress on shin area and the last one had no ham ache, minimal stress on the shins but felt my glutes fire more. Which one to use? and which is faster that is the question....?
also noticed I'm starting to dig and crunch my toes downwards when I walk and run - habit and strength there is starting to form from me doing this on my weekly walks
---------------------
went for a 12min walk after
then did lots of stretches for lower and upper body.
worked up to some shoulder dislocates with a wooden staff which was a bitch with my sore and stiff pecs, but I think it helps em to not tighten up as they recover.
Did a few overheadsquats, getting there, but I will need to do dislocates andvthese more often, as my pecs and shoudlers are still way too tight.
coolcolj
New member
Crap sleep, keep waking up
Pecs and front delts still really sore!! Legs and hips feel pretty good.
weighed 94.2kg 207.24lbs straight out of bed in underwear
carb loading today
I'm going to rearrange things again, going to move my lower body day on Monday onto today. Seeing as my legs feel pretty good I assume they have recovered even if my volume and intensity has been ramping up. Although I am slightly tired out from my part time job on Sat mornings, and the crap sleep from the early start, I figure having all my high intensity days on the same day will free up more rest days etc
All the other days will move up as well.
Pecs and front delts still really sore!! Legs and hips feel pretty good.
weighed 94.2kg 207.24lbs straight out of bed in underwear
carb loading today
I'm going to rearrange things again, going to move my lower body day on Monday onto today. Seeing as my legs feel pretty good I assume they have recovered even if my volume and intensity has been ramping up. Although I am slightly tired out from my part time job on Sat mornings, and the crap sleep from the early start, I figure having all my high intensity days on the same day will free up more rest days etc
All the other days will move up as well.
coolcolj
New member
Saturday 15th July - Cycle 3 Get Lean+Maintain Strength - Week 3 - Day 4 - Lower Strength - Microcycle 9
I figured it's time I did some max effort work and peaked my leg strength out.
Sightly wiped out from my part time job this morning, but a few meals and a nap before had me feeling ok, was even humming tunes on the way to the gym
Turned out into a nice workout, but I left my camera at home!! So no vids, which I really wished I had some now for future reference!
Also the hyper bench was getting new pads so I couldn't use that for my back extension and rev hyper warmups
Body weight at gym - 212+lbs in winter clothing
Workout time - 2 hours
Workout rating - 9/10
General warmup -
20sec 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, rocking on side of ankle etc
2) situp complex on swissball
3) hammie stretch into back tumbles x 8
4) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Full Squats - high bar, medium stance - Oly Shoes - no Belt
rest - 1 to 2mins on earlier warmups, 3 min on heavier sets
warmups - in sneakers, alternating sets with front squats and backsquats up to 225lbs - frontsquats - 95x5, 135x4, 185x3
back squats BWx8, BARx8, 95x5, 135x5, 185x5
oly shoes - 225x4, 255x3, 285x2
Rest - earlier sets 4.5 mins, 6 mins on laser ones
Waveloaded - Controlled down, driven up hard
1) 315lbs x 2
2) 350lbs x 1
3) 335lbs x 2
4) 370lbs x 1
5) 355lbs x 2
6) 390lbs x MISS --> stuck at sticking point
7) 385lbs x 1 --> Smoked!! Matches all time PR at a lighter bodyweight
8) 395lbs x MISS --> buried
Early sets of the waveload didn't feel good, felt cold and heavy, but by the time I hit the money sets, I was jacked up and ready to rock. I guess that's the beauty of waveloading.
Things were going well, then I tried 390lbs and got stuck at the sticking point, felt my strength die out after pushing for 2 secs. Rested 6 mins and then tried 385lbs and absolutely blasted it up in less than 2 secs, zero strain, whole rep probably took no more than 3.5secs if that! How does that work? Just 5lbs less than 390lbs...although my form was a bit different, stance slightly narrower and I didn't bottom out like I tend to do, I kept tight and as soon as I reached the bottom I slammed it up. Better stretch reflex I guess.
Form was perfect, controlled down, no bounce and rock solid and upright on the way up. All my sets were like that pretty much, no GM'ing at all, guess the frontsquats I did in the warmups did the trick.
385 matches my all time PR, but I was 219lbs back then and it was ugly as hell, lots of GM'ing and a long strain.
Another 6 mins of rest, tried 395lbs the same way I did 385, and got buried!
I can't even strain at all, pure hit and miss, seems like I can only strain for 2 secs tops. Funny, because I was straining my reps real well lately for multiple gut busting sets near failure. I guess it maybe time for ISO work, but then again I don't need to be able strain for my power/explosive training goals.
Man I can almost taste 405lbs, but even now I don't think I can hit 385 consistently, everything needs to be perfect judging by today.
I think it would be funny if I can powerclean 265 or more before I hit 405lbs on the fullsquat....
Core was rock solid today, especially when walking out. I've only ever had 395lbs on my back twice in my life so far too
Didn't feel too tired during the workout, especially my hammies, but now they are smoked, and my abs too.
Single Leg Seated Calf Raise Machine
warmups - no plates for a few holds and slow reps
45 secs rest between each side
10secs hold, then a hold at top, middle and bottom
1) 30lbs x 5 (+5lbs)
2) 30lbs x 5
set times are about 55secs, pretty long...
--------------------------------------------
static stretches for lower body
I figured it's time I did some max effort work and peaked my leg strength out.
Sightly wiped out from my part time job this morning, but a few meals and a nap before had me feeling ok, was even humming tunes on the way to the gym
Turned out into a nice workout, but I left my camera at home!! So no vids, which I really wished I had some now for future reference!
Also the hyper bench was getting new pads so I couldn't use that for my back extension and rev hyper warmups
Body weight at gym - 212+lbs in winter clothing
Workout time - 2 hours
Workout rating - 9/10
General warmup -
20sec 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, rocking on side of ankle etc
2) situp complex on swissball
3) hammie stretch into back tumbles x 8
4) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Full Squats - high bar, medium stance - Oly Shoes - no Belt
rest - 1 to 2mins on earlier warmups, 3 min on heavier sets
warmups - in sneakers, alternating sets with front squats and backsquats up to 225lbs - frontsquats - 95x5, 135x4, 185x3
back squats BWx8, BARx8, 95x5, 135x5, 185x5
oly shoes - 225x4, 255x3, 285x2
Rest - earlier sets 4.5 mins, 6 mins on laser ones
Waveloaded - Controlled down, driven up hard
1) 315lbs x 2
2) 350lbs x 1
3) 335lbs x 2
4) 370lbs x 1
5) 355lbs x 2
6) 390lbs x MISS --> stuck at sticking point
7) 385lbs x 1 --> Smoked!! Matches all time PR at a lighter bodyweight
8) 395lbs x MISS --> buried
Early sets of the waveload didn't feel good, felt cold and heavy, but by the time I hit the money sets, I was jacked up and ready to rock. I guess that's the beauty of waveloading.
Things were going well, then I tried 390lbs and got stuck at the sticking point, felt my strength die out after pushing for 2 secs. Rested 6 mins and then tried 385lbs and absolutely blasted it up in less than 2 secs, zero strain, whole rep probably took no more than 3.5secs if that! How does that work? Just 5lbs less than 390lbs...although my form was a bit different, stance slightly narrower and I didn't bottom out like I tend to do, I kept tight and as soon as I reached the bottom I slammed it up. Better stretch reflex I guess.
Form was perfect, controlled down, no bounce and rock solid and upright on the way up. All my sets were like that pretty much, no GM'ing at all, guess the frontsquats I did in the warmups did the trick.
385 matches my all time PR, but I was 219lbs back then and it was ugly as hell, lots of GM'ing and a long strain.
Another 6 mins of rest, tried 395lbs the same way I did 385, and got buried!
I can't even strain at all, pure hit and miss, seems like I can only strain for 2 secs tops. Funny, because I was straining my reps real well lately for multiple gut busting sets near failure. I guess it maybe time for ISO work, but then again I don't need to be able strain for my power/explosive training goals.
Man I can almost taste 405lbs, but even now I don't think I can hit 385 consistently, everything needs to be perfect judging by today.
I think it would be funny if I can powerclean 265 or more before I hit 405lbs on the fullsquat....
Core was rock solid today, especially when walking out. I've only ever had 395lbs on my back twice in my life so far too
Didn't feel too tired during the workout, especially my hammies, but now they are smoked, and my abs too.
Single Leg Seated Calf Raise Machine
warmups - no plates for a few holds and slow reps
45 secs rest between each side
10secs hold, then a hold at top, middle and bottom
1) 30lbs x 5 (+5lbs)
2) 30lbs x 5
set times are about 55secs, pretty long...
--------------------------------------------
static stretches for lower body
coolcolj
New member
Woo, over 10 hours of sleep
Mild drained feeling, not as much as I expected. Slightly achey all over.
Calves, VMO, abs and upper hammies moderately sore. Still I'm nowhere near as sore as I have been.
Heh pecs and frontdelts still a bit sore, they should be ok by tommorow.
weighed 94.2kg 207.24lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x5
25 min walk. easy stretching for whole body after
Mild drained feeling, not as much as I expected. Slightly achey all over.
Calves, VMO, abs and upper hammies moderately sore. Still I'm nowhere near as sore as I have been.
Heh pecs and frontdelts still a bit sore, they should be ok by tommorow.
weighed 94.2kg 207.24lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x5
25 min walk. easy stretching for whole body after
super_rice
New member
Good job on the squats yesterday. Whether or not you are perfectly tight in the hole makes all the different in the world, as you experienced with the 385! Good job , and you'll have 400 soon - perhaps in sub-200lbs bwt?
coolcolj
New member
super_rice said:
thanks, but I am really rate dominant right now, no strain ability, I'm just relying on pure peak power to get me past the sticking point. Not a surprise with the way I'm training right now with all the jumping and running, but you would think the heavy sets of squats would balance that out. But I am naturally speed dominant though
yeah hopefully under 200lbs, 185-190 would be ideal right now, don't think 180 would be realistic, since I've added some muscle.
------------------------------------
talk about a bad night of sleep! Went to bed late, then dog decided to go postal...turned out some loud bang freaked him out and he tired to scratch a wooden board to get into the veranda, which woke me up, then he managed to worm his way into the side of the yard, but couldn't get back out, so he starting freaking out and barking...and another dog decided joined in....grrr
pecs and front delts still a bit sore
legs and hips are a bit stiff/achey too from a long day of sitting on my ass...
weighed 93.5kg 205.7lbs straight out of bed in underwear
didn't eat for much of the day yesterday, but total cals and protein were ok by the time I got to bed
Last edited:
coolcolj
New member
Monday 17th July - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Upper 2 Prehab_Rehab - Microcycle 9
Even with the crap diet yesterday and sleep last night, I could tell I would have a good workout by how crisp I felt during the warm up drills, and while the warm up sets didn't feel any lighter than usual, there was this solid feeling.
And I wasn't wrong, stronger across the board! Would have rated a 10/10 for the workout had I not felt tired and sleepy
The walking really does recharge me. Before the walk yesterday I felt drained, right after it, zero drained feeling. It works that fast!
Serratus were aching during the warm ups though, scap pushups nailed em a bit too much
Bodyweight at gym - 212lbs in winter clothing
Workout time - 2 hours including the stretching
Workout rating - 9/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 6 (+1 rep) --> moderate strain on last rep
Rotation 2) 135lbs x 5 --> hard strain on last rep
Up 1 rep on both sets, and the last rep on the first set wasn't strained anywhere near as much as last week. Really felt lighter.
2nd set was a bitch with the pump in my biceps...
I thought my bench going up in set count was a placebo effect because it didn't feel like I could get 5 reps with 225lbs, but my press never lies, when it goes up so does my bench! 3 weeks ago I did 2x7 with 135lbs normally, now I can almost get that paused, controlled and with a hold at the top! Pausing used to feel like a bitch, that first rep from a dead stop etc, but now it doesn't feel any harder to me
Once I can get 2 comfortable sets of 6 I'll up the weight I think
Shoulder width Pulldowns
warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 75kg x2
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 6 (+1rep)
Rotation 2) 80kg x 6 --> hard strain on last rep
time to go up in weight. Crazy, this weight used to feel heavy when I did it normally, now it's not so bad even with the hold and pause
35kg feels ridiculously light now, it never felt like that last year.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x8, 50x8, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8
Rotation 1) 80lbs x 7
Not near failure, 1-2 reps in the tank on both sets, felt way lighter than last week, didn't strain too much. Will stay here till it gets even easier.
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3
controlled and strict
Rotation 1) 45lbs x 8 (+2 reps)
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 60lbs x 22 (+2reps) each side
Low pulley External rotation - with slight hold - 15lbs x 15 (+3reps) each side
Face down dumbell subscap rotation with hold at top - 3kg x 17 (+2reps)
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Push up/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 1 min
static stretches for upper body/cuffs and some lower body
Shoulder dislocates with wooden staff + few overhead squats - lots - I can swing a grip 2 inches less than my snatch grip around behind me with straight arms and do a overhead squats with it. Another 2 inches less feels almost impossible though, will keep pushing these until I can do overhead squats with my 20 inch jerk grip.
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
Even with the crap diet yesterday and sleep last night, I could tell I would have a good workout by how crisp I felt during the warm up drills, and while the warm up sets didn't feel any lighter than usual, there was this solid feeling.
And I wasn't wrong, stronger across the board! Would have rated a 10/10 for the workout had I not felt tired and sleepy
The walking really does recharge me. Before the walk yesterday I felt drained, right after it, zero drained feeling. It works that fast!
Serratus were aching during the warm ups though, scap pushups nailed em a bit too much
Bodyweight at gym - 212lbs in winter clothing
Workout time - 2 hours including the stretching
Workout rating - 9/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular pushups - on bench x 15, on floor x15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 6 (+1 rep) --> moderate strain on last rep
Rotation 2) 135lbs x 5 --> hard strain on last rep
Up 1 rep on both sets, and the last rep on the first set wasn't strained anywhere near as much as last week. Really felt lighter.
2nd set was a bitch with the pump in my biceps...
I thought my bench going up in set count was a placebo effect because it didn't feel like I could get 5 reps with 225lbs, but my press never lies, when it goes up so does my bench! 3 weeks ago I did 2x7 with 135lbs normally, now I can almost get that paused, controlled and with a hold at the top! Pausing used to feel like a bitch, that first rep from a dead stop etc, but now it doesn't feel any harder to me
Once I can get 2 comfortable sets of 6 I'll up the weight I think
Shoulder width Pulldowns
warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 65kg x5, 75kg x2
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 80kg x 6 (+1rep)
Rotation 2) 80kg x 6 --> hard strain on last rep
time to go up in weight. Crazy, this weight used to feel heavy when I did it normally, now it's not so bad even with the hold and pause
35kg feels ridiculously light now, it never felt like that last year.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x8, 50x8, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8
Rotation 1) 80lbs x 7
Not near failure, 1-2 reps in the tank on both sets, felt way lighter than last week, didn't strain too much. Will stay here till it gets even easier.
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3
controlled and strict
Rotation 1) 45lbs x 8 (+2 reps)
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 60lbs x 22 (+2reps) each side
Low pulley External rotation - with slight hold - 15lbs x 15 (+3reps) each side
Face down dumbell subscap rotation with hold at top - 3kg x 17 (+2reps)
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Push up/Dip stretched ISO hold - knee supported x 1 min
Overhead Pullover/lat stretched ISO hold on dip bar x 1 min
static stretches for upper body/cuffs and some lower body
Shoulder dislocates with wooden staff + few overhead squats - lots - I can swing a grip 2 inches less than my snatch grip around behind me with straight arms and do a overhead squats with it. Another 2 inches less feels almost impossible though, will keep pushing these until I can do overhead squats with my 20 inch jerk grip.
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
super_rice
New member
i think that we are more alike than either of us know.coolcolj said:thanks, but I am really rate dominnat right now, no strain ability, I'm just relying on power peak power to get me past the sticking point. Not a surprise with the way I'm training right now with all the jumping and running, but you would think the heavy sets of squats would balance that out. But I am naturally speed dominant though
super_rice
New member
Hey CCJ, what does your diet look like? Supplementation?
coolcolj
New member
super_rice said:
meat and veges mostly, raw nuts, along with a couple of carbup days. Nothing too fancy, I don't count my calories too closely, but it's around the 1800-2200 mark on the average. I don't eat a whole lot
supps - usual protein powder, tons of fishoil, multi-vitamin, vitamin c powder, glucosamine+chondriton complex which works better than i expected. That's it
---
got a nice nap in the afternoon, but crap main sleep, don't feel too bad though. Man everytime I get on a roll, my sleep patterns then gets disrupted!
Main problem now is actually falling asleep.
weighed 95kg 209lbs straight out of bed in underwear
starting to trim calories back a bit, carbs especially
coolcolj
New member
same sleep issues! Upper body tired from my part time job.
I did a bit of stretching, relaxing and loosening up yesterday, and my hips and legs feel much better...ready for the workout today.
weighed 95.1kg 209.22lbs straight out of bed in underwear
----
Kinda like a trip down memory lane - high hang high pulls from 3+ years ago
right click on link and save to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HangHighPull.mpg
1) awesome gym with high ceiling, 3 power racks! I miss it!
2) I was more athletic looking and much leaner back then..
3) I was pretty bouncey without any plyo work etc
I was about 190lbs or so, not that mega light, but I still look skinny
Granted I wasn't very lean
I still have those same shoes and shorts..shorts are sorta tight now.. ;D
Also had that head forward posture back then which I recently fixed with the scapular work and stretching
I did a bit of stretching, relaxing and loosening up yesterday, and my hips and legs feel much better...ready for the workout today.
weighed 95.1kg 209.22lbs straight out of bed in underwear
----
Kinda like a trip down memory lane - high hang high pulls from 3+ years ago
right click on link and save to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_HangHighPull.mpg
1) awesome gym with high ceiling, 3 power racks! I miss it!
2) I was more athletic looking and much leaner back then..
3) I was pretty bouncey without any plyo work etc
I was about 190lbs or so, not that mega light, but I still look skinny
Granted I wasn't very lean
I still have those same shoes and shorts..shorts are sorta tight now.. ;D
Also had that head forward posture back then which I recently fixed with the scapular work and stretching
coolcolj
New member
Saturday 22nd July - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 - Lower Power - Microcycle 9
Somewhat run down from my part time job earlier in the day, but workout went fairly well despite this. I did feel strong this morning too. I weighed 2lbs heavier than the last time I did this workout and my jump was just as good, so power is up even despite the fatigue. That 2lbs could be worth an inch on the VJ...
All exercises dropped off noticeable in performance at the same time on the 4th rotation through
Body weight at gym - 213lbs in winter clothing
Workout time - 2 hours
Workout rating - 7/10
General warmup -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
5) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1-2mins on warmups
worksets -
Jumps - no rest - Speed Hops - 1.5mins - Jumping Box squats - 3 mins - Explosive squats - 3.5mins --> repeat
Vertical Jumps - in sneakers
warm ups - some low altitude drops, then did a bunch of sub max jump sets of 2-3 getting higher each time
then at the start of each rotation did 1 standing VJ with 2 arms, one step 1 armed jump, and standing 1 arm VJ with 10secs rest between each
Even at 213lbs I jumped as good as my current best in the gym, with a nice snap. Landed on the balls of my feet, lower leg/feet definitely feel stronger from the calf raise stuff I've been doing lately.
Speed Hops - 6 inch Rebook step - in sneakers
warm ups - a few sets of 5, then 4
fast as possible - timed, stopping the clock when I get back to the floor on the 10th rep
Rotation 1) 10 reps - 6.7+ secs
Rotation 2) 10 reps - 6.5+
Rotation 3) 10 reps - 5.94 secs PR by default
Rotation 4) 10 reps - 6.4+
Jumping Box Squats - 18 inch box - medium stance - in sneakers
Warm ups - a few sub-max sets of 2 with body weight, then no sets until the main workout
slight pause on box
Rotation 1) 25lbs x 3
Rotation 2) 25lbs x 3
Rotation 3) 25lbs x 3
Rotation 4) 25lbs x 3 --> lower legs had a slight ache on landing
76% of 1RM Explosive Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Explosive in sneakers, first few reps more controlled down, then the rest dive bombed - BWx8, BARx8, 95x5, 135x5, 185x5, 225x4
Controlled down explode up in oly shoes - 275x3, 315x1
Fast down, explode up - did 2 rock bottom reactive squats holing onto the power rack before each set
1) 295lbs x 3
2) 295lbs x 3
3) 295lbs x 3
4) 295lbs x 3 --> last 2 reps much slower, and strained on last rep
Went down faster on eccentric this week. Felt harder from memory. Didn't video em so not sure if they were moving fast enough based on feel, but still not slow. Concentrics definitely at least 1 sec or under for the first 3 sets.
Was able to dive bomb and reverse 225lbs pretty well in sneakers in the warm ups, so I'm making progress there too.
275 and 315 warm up sets felt real solid and strong too, a good sign for next week when I get back to strength rep work.
76% of my recent 385lb 1RM, or 85% AW when I include 85% of my body weight in the %. So I'm doing well in either case.
--------------
left out the single leg calf raises and sideways sit ups I did last time here.
will do em on my next strength workout. No stretches either, just went straight home. Wanted to keep this a pure untainted power workout
Somewhat run down from my part time job earlier in the day, but workout went fairly well despite this. I did feel strong this morning too. I weighed 2lbs heavier than the last time I did this workout and my jump was just as good, so power is up even despite the fatigue. That 2lbs could be worth an inch on the VJ...
All exercises dropped off noticeable in performance at the same time on the 4th rotation through
Body weight at gym - 213lbs in winter clothing
Workout time - 2 hours
Workout rating - 7/10
General warmup -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
4) various hops
5) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1-2mins on warmups
worksets -
Jumps - no rest - Speed Hops - 1.5mins - Jumping Box squats - 3 mins - Explosive squats - 3.5mins --> repeat
Vertical Jumps - in sneakers
warm ups - some low altitude drops, then did a bunch of sub max jump sets of 2-3 getting higher each time
then at the start of each rotation did 1 standing VJ with 2 arms, one step 1 armed jump, and standing 1 arm VJ with 10secs rest between each
Even at 213lbs I jumped as good as my current best in the gym, with a nice snap. Landed on the balls of my feet, lower leg/feet definitely feel stronger from the calf raise stuff I've been doing lately.
Speed Hops - 6 inch Rebook step - in sneakers
warm ups - a few sets of 5, then 4
fast as possible - timed, stopping the clock when I get back to the floor on the 10th rep
Rotation 1) 10 reps - 6.7+ secs
Rotation 2) 10 reps - 6.5+
Rotation 3) 10 reps - 5.94 secs PR by default
Rotation 4) 10 reps - 6.4+
Jumping Box Squats - 18 inch box - medium stance - in sneakers
Warm ups - a few sub-max sets of 2 with body weight, then no sets until the main workout
slight pause on box
Rotation 1) 25lbs x 3
Rotation 2) 25lbs x 3
Rotation 3) 25lbs x 3
Rotation 4) 25lbs x 3 --> lower legs had a slight ache on landing
76% of 1RM Explosive Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Explosive in sneakers, first few reps more controlled down, then the rest dive bombed - BWx8, BARx8, 95x5, 135x5, 185x5, 225x4
Controlled down explode up in oly shoes - 275x3, 315x1
Fast down, explode up - did 2 rock bottom reactive squats holing onto the power rack before each set
1) 295lbs x 3
2) 295lbs x 3
3) 295lbs x 3
4) 295lbs x 3 --> last 2 reps much slower, and strained on last rep
Went down faster on eccentric this week. Felt harder from memory. Didn't video em so not sure if they were moving fast enough based on feel, but still not slow. Concentrics definitely at least 1 sec or under for the first 3 sets.
Was able to dive bomb and reverse 225lbs pretty well in sneakers in the warm ups, so I'm making progress there too.
275 and 315 warm up sets felt real solid and strong too, a good sign for next week when I get back to strength rep work.
76% of my recent 385lb 1RM, or 85% AW when I include 85% of my body weight in the %. So I'm doing well in either case.
--------------
left out the single leg calf raises and sideways sit ups I did last time here.
will do em on my next strength workout. No stretches either, just went straight home. Wanted to keep this a pure untainted power workout
coolcolj
New member
Late night, crap sleep. Slight drained feeling, not as bad as previous weeks.
Overall achey feeling - calves are pretty sore, they sure worked hard yesterday, landing from a max effort jump onto the balls of your feet will do that
VMO, upper back, shoulders, spinal erectors and upper hams sore moderately sore as well.
weighed 94.6kg 208.1lbs straight out of bed in underwear
sliding back down again.
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x5
25 min walk. easy stretching for whole body after
Overall achey feeling - calves are pretty sore, they sure worked hard yesterday, landing from a max effort jump onto the balls of your feet will do that
VMO, upper back, shoulders, spinal erectors and upper hams sore moderately sore as well.
weighed 94.6kg 208.1lbs straight out of bed in underwear
sliding back down again.
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x5
25 min walk. easy stretching for whole body after
coolcolj
New member
Late night, crap sleep again. Waking pulse was amazingly high so I won't count it, just not sure if it was accurate etc. Something 78...
weighed 94.8kg 208.56lbs straight out of bed in underwear
I didn't end up doing my active recovery, walk and stretching yesterday. Was occupied with other stuff
weighed 94.8kg 208.56lbs straight out of bed in underwear
I didn't end up doing my active recovery, walk and stretching yesterday. Was occupied with other stuff
coolcolj
New member
Monday 24th July - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 - Upper Strength - Micro cycle 8
Not a good workout at all, strength seemed to be down. I guess missing out on the active recovery and walk yesterday was not a good idea..plus the crap sleep doesn't help. I also went to a funeral earlier today which might have affected me
Work capacity and volume well down too, so this acts like a deload in a sense
Body weight at gym - 213+lbs in winter clothing
Workout time - 1+ hour
Workout rating - 6/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x6, 165x5, 195x4, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 3
Rotation 2) 235lbs x 2
Went up 10lbs from last time, felt pretty hard and the 3rd rep was strained a lot. Not what I expected when I did 225 4x4,x3,x2 last time.
Pecs were straining a lot in a bad way, not a nice feeling, didn't get that before. 2nd set was even harder, called it a day.
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x5, +70x5, +90x5, +115x5, +135x2, 160x1 (no hold)
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 2 + 1 partial
Rotation 2) Bar + 160lbs x 2
again really hard, waker than last time...
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 4kg x 8
controlled - 3 sec hold at parallel - 1 min between sides
Rotation 1) 15lbs x 5
Rotation 2) 15lbs x 5
last reps were starined a bit on both sets
Dip Shrugs
warmups - bench dip style x 10, regular 10sec Hold + 5 reps
slight hold at top
Rotation 1) BW x 16
Rotation 2) BW x 16
-----------------------
Cooldown - Restorative - ISO stretches
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff - lots
Not a good workout at all, strength seemed to be down. I guess missing out on the active recovery and walk yesterday was not a good idea..plus the crap sleep doesn't help. I also went to a funeral earlier today which might have affected me
Work capacity and volume well down too, so this acts like a deload in a sense
Body weight at gym - 213+lbs in winter clothing
Workout time - 1+ hour
Workout rating - 6/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular pushups - on bench x 15, on floor BWx15
Rotating Sets between each exercise
Resting 1 to 2mins on warmups and 3+ mins between each exercise on work sets
stretched the side of neck and upper trap, 15secs each, at the start of each warmup and workset rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warmups - Bar x 8, 95lbs x 8, 135x6, 165x5, 195x4, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 3
Rotation 2) 235lbs x 2
Went up 10lbs from last time, felt pretty hard and the 3rd rep was strained a lot. Not what I expected when I did 225 4x4,x3,x2 last time.
Pecs were straining a lot in a bad way, not a nice feeling, didn't get that before. 2nd set was even harder, called it a day.
Chest Supported T-Bar Rows - medium overhand grip
warmups - semi-explosive with 2 sec ISO hold on last rep - BAR x8, +25lbs x 8, +45x5, +70x5, +90x5, +115x5, +135x2, 160x1 (no hold)
Controlled, 2 sec ISO hold at top
Rotation 1) Bar + 170lbs x 2 + 1 partial
Rotation 2) Bar + 160lbs x 2
again really hard, waker than last time...
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 4kg x 8
controlled - 3 sec hold at parallel - 1 min between sides
Rotation 1) 15lbs x 5
Rotation 2) 15lbs x 5
last reps were starined a bit on both sets
Dip Shrugs
warmups - bench dip style x 10, regular 10sec Hold + 5 reps
slight hold at top
Rotation 1) BW x 16
Rotation 2) BW x 16
-----------------------
Cooldown - Restorative - ISO stretches
Pushup/Dip stretched ISO hold - knee supported x 30secs
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff - lots
silver_shadow
New member
where are you located CCJ: i keep seeing you post your wt in the gym wearing winter clothing. and what's your target body wt?
coolcolj
New member
silver_shadow said:
Australia
A lean and mean 190lbs at least would nice. I was getting there recently, but found I lost a lot of muscle, strength and power in doing so. Will have to take a different approach.
------
Poor quality sleep again- note to self - the sleep you get after 11pm, is not as good as the sleep before...
Whole body is achey, spinal erectors quite a lot. Upper body is not as sore as before - lower volume off course.
I'm gonna be making some changes to my training setup as I go along the next couple of weeks.
It seems two heavy upper lifts on the same day just doesn't jive long term. So if you go heavy on bench, then go light on rows and vice versa I'm thinking.
Might drop flat barbell benching, it's my least favourite lift, and the one that requires the most work to stay healthy to do...and doesn't give much back in return....unlike say squatting which has enormous bang for the bucks. And luckly enough is my fav lift too
That would cut down on the lifts on my strength upper day. I seemed to be doing better with just 3 exercises there than 4.
Will have to tinker a bit and see what I can do.
weighed 94.5kg 207.9lbs straight out of bed in underwear
I will either walk or run, or both today, plus light active recovery work and easy stretching.
coolcolj
New member
Tuessday 25th July - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 Tempo Sprints/Energy Work/Movement efficiency etc - Microcycle 9
Field was wet and soak as hell, but I did managed to find a small area that wasn't under water
Workout Rating - 7/10
Workout time - 45 mins
Warmup
warmup - 20sec 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 fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch. Did a few barefoot runs - normal, side to side, backward.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run, mostly flat footed dorsiflexion runs using mostly my feet and ankles
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m
2 x 40m acceleration runs to 60% speed - 1min rest
Tempo Runs + Energy Work
56 metres @ 60-70% speed - from a rocking standing start
rest = walk back to start - 1min
6 runs
Lots of hammy action, pulled myself down the field. Spinal erectors were a bit tight
---------------------
went for a 12min walk after
Field was wet and soak as hell, but I did managed to find a small area that wasn't under water
Workout Rating - 7/10
Workout time - 45 mins
Warmup
warmup - 20sec 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 fullsquat at bottom on toes.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Massaged foot arch. Did a few barefoot runs - normal, side to side, backward.
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run, mostly flat footed dorsiflexion runs using mostly my feet and ankles
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m
2 x 40m acceleration runs to 60% speed - 1min rest
Tempo Runs + Energy Work
56 metres @ 60-70% speed - from a rocking standing start
rest = walk back to start - 1min
6 runs
Lots of hammy action, pulled myself down the field. Spinal erectors were a bit tight
---------------------
went for a 12min walk after
silver_shadow
New member
i don't know how much milk you drink CCJ, but i drink a good amount and i never have trouble falling asleep as a result. i usually sleep after 1am and wake up at around 4am to drink more milk. i just fall asleep again - no problems. it's the tryptophan. i've been noticing you usually have some shitty sleep. BTW i used to sometimes suffer from insomnia especially in the summer (i'm in india and hate the heat). i didn't drink as much milk then.
coolcolj
New member
silver_shadow said:
well I can't tolerate lactose, gives me the runs
Plus milk just bloats me up and makes me fat....I gained all my fat after I started eating cereal and milk after not having any for ages when I got to 192lbs from 220lbs.
----
Wooo, 3.5 hours of sleep - all my fault too...will need a solid nap before training today... Waking pulse of 71 too! Don't feel too bad, just this wall of tiredness.
Lower back tight and achey, calves and hammies achey too from the running
weighed 95.2kg 209.44lbs straight out of bed in underwear
coolcolj
New member
Thursday 26th July - Cycle 3 Get Lean+Maintain Strength - Week 5 - Day 3 - Lower Strength - Micro cycle 9
LOL, 3.5 hours sleep, and a 2.5 hour nap where I was only half asleep, and I'm way stronger! WTF, would have rated a 9 or 10 today had I felt fresh with a good nights sleep!
I was humming tunes as I left the car so that was a sign of things to come, warm up drills felt good, but the warm up sets didn't feel any lighter, kinda harder, and I had no snap today.
You can see I'm going back to a 4-5 day frequency. For the next 4-5 weeks anyway. Then I'll switch back to once a week to peak things out. Sorta like what I did the last few months, seems to work well
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.75 hours
Workout rating - 8/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warm ups, 3 to 3.5 mins on work sets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 5 --> last rep hard NEW PR!! + 1 rep
2) 335lbs x 5 --> last rep hard grind
3) 335lbs x 4 --> last rep hard
Finally my 5RM moves up 20lbs! Could have gotten 6 reps on the first probably had I pushed myself. Damn that's a big jump, struggled with sets of 4 and boom just like that on a bad day it's way up. Just felt really powerful coming off the bottom
Looks like the hypertrophy--> strength --> power sequence I loosely followed works pretty well.
Also tried a new warm up scheme. Form was pretty good, upright with no GM'ing at all - front squats in the warm ups seems to be the key. Did bottom out on the first rep though, lost concentration. Also on the 3rd set my legs where doing that s-curve thing again - interesting.
Will stay here still I get a few more sets of 5, and then onwards to 355lbs. 405 should be cake by the end of this training cycle. 435x5 is still the long term goal, just under 100lbs to go
Video of all squat worksets
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquatPR_335_2x5_x4_26July06.mpg
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Stiff arm clean pull + Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs.
Stiff arm clean pull +HangPowerclean + high hang squatclean - 155lbs
in oly shoes - Stiff arm clean pull, rest 15 secs, Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10 second rest between each rep and reset
Rotation 1) 265lbs x 2
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> 2nd rep very hard and slow
No higher, but speed wasn't there today for obvious reasons. Also with cleanpulls I don't tend to pull it much higher than my upper abs no matter how light the weight due to arms stopping the bar from going higher, so it's hard to tell.
Did stiff armed pulls to help with my arm bend, and they did feel much looser today, biceps didn't tug as much
Standing Single Leg curl
warmups - 4plates x5,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 10
Rotation 2) 6 Plates x 10
took it easier today, hammies achey from runs yesterday.
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
warmups - no plates for a few holds and slow reps
45 secs rest between each side
10secs hold, then a hold at top, middle and bottom
1) 35lbs x 5 (+5lbs)
Sideways Situp on hyper unit
warmups - BW x 4
Hold at top, middle and bottom
Rotation 1) BWx6
-------------------
static stretches for lower body
LOL, 3.5 hours sleep, and a 2.5 hour nap where I was only half asleep, and I'm way stronger! WTF, would have rated a 9 or 10 today had I felt fresh with a good nights sleep!
I was humming tunes as I left the car so that was a sign of things to come, warm up drills felt good, but the warm up sets didn't feel any lighter, kinda harder, and I had no snap today.
You can see I'm going back to a 4-5 day frequency. For the next 4-5 weeks anyway. Then I'll switch back to once a week to peak things out. Sorta like what I did the last few months, seems to work well
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.75 hours
Workout rating - 8/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerk
Rotating Sets between each exercise
Resting 1 to 2 mins on warm ups, 3 to 3.5 mins on work sets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 5 --> last rep hard NEW PR!! + 1 rep
2) 335lbs x 5 --> last rep hard grind
3) 335lbs x 4 --> last rep hard
Finally my 5RM moves up 20lbs! Could have gotten 6 reps on the first probably had I pushed myself. Damn that's a big jump, struggled with sets of 4 and boom just like that on a bad day it's way up. Just felt really powerful coming off the bottom
Looks like the hypertrophy--> strength --> power sequence I loosely followed works pretty well.
Also tried a new warm up scheme. Form was pretty good, upright with no GM'ing at all - front squats in the warm ups seems to be the key. Did bottom out on the first rep though, lost concentration. Also on the 3rd set my legs where doing that s-curve thing again - interesting.
Will stay here still I get a few more sets of 5, and then onwards to 355lbs. 405 should be cake by the end of this training cycle. 435x5 is still the long term goal, just under 100lbs to go
Video of all squat worksets
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullSquatPR_335_2x5_x4_26July06.mpg
CleanPulls - Oly Shoes - HookGrip - no Belt
Warmups -
in sneakers - Hang Powerclean Bar x 3 + 3 high hang squatcleans
Stiff arm clean pull + Powerclean + HangPowerclean + high hang squatclean 89lbs, 111lbs.
Stiff arm clean pull +HangPowerclean + high hang squatclean - 155lbs
in oly shoes - Stiff arm clean pull, rest 15 secs, Powerclean - 185x1, 205x1
Lowered each rep under control RDL style, 10 second rest between each rep and reset
Rotation 1) 265lbs x 2
Rotation 2) 265lbs x 2
Rotation 3) 265lbs x 2 --> 2nd rep very hard and slow
No higher, but speed wasn't there today for obvious reasons. Also with cleanpulls I don't tend to pull it much higher than my upper abs no matter how light the weight due to arms stopping the bar from going higher, so it's hard to tell.
Did stiff armed pulls to help with my arm bend, and they did feel much looser today, biceps didn't tug as much
Standing Single Leg curl
warmups - 4plates x5,
Dead stop one each rep, semi-explosive, left side first - 30 secs rest between each side
Rotation 1) 6 Plates x 10
Rotation 2) 6 Plates x 10
took it easier today, hammies achey from runs yesterday.
--------------
Rotating Sets between each exercise
Resting 1min between each exercise
Calf raise machine
warmups - no plates for a few holds and slow reps
45 secs rest between each side
10secs hold, then a hold at top, middle and bottom
1) 35lbs x 5 (+5lbs)
Sideways Situp on hyper unit
warmups - BW x 4
Hold at top, middle and bottom
Rotation 1) BWx6
-------------------
static stretches for lower body
super_rice
New member
Perhaps consider doing the clean pulls before your squats. If you squat first then your legs are toasted and that is not good for oly movements.
coolcolj
New member
super_rice said:
don't get me wrong, the pulls were still pretty snappy, just not power snatch snappy
Just that without much sleep it doesn't feel like it etc.
I do all my worksets in circuit fashion, ie squat, rest 3mins, cleanpull, rest 3mins, leg curl, rest 3mins and repeat
This allows me to monitor my fatigue and autoregulate my workout volume wise. I never have a set workout volume - the workouts sort themselves out as my work capacity and loads fluctuate each time
Also doing it like this gives me more rest, and provides a waveloading contrast type effect.
Lastly this session is more hypertrophy/strength, and with the cleanpulls more of hitting my fast twitch muscles, since the squats will fatigue the lower threshold muscles first. I have a separate power workout where it's all speed. I go through stages where do different things depending on where I am in the training cycle
---------------
Feel a bit drained. Achey all over as per usual. Legs and hips not as sore as before though. Calves are pretty hammered - leg curls, cleanpulls and seated calf raises all hit em in different ways. Upper hammies, glutes, traps, rear delts, whole back from top to bottom are moderately sore
weighed 94.9kg 208.78lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
coolcolj
New member
Crap sleep, but I'll at least be able to sleep in tommorrow!
Waking pulse has been rather high lately. Did feel tight and tensed earlier in the day but its not so bad now.
Decided not to train my upper body today as I feel tired and sore from my part time job.
weighed 95.2kg 209.44lbs straight out of bed in underwear
I was thinking that maybe the eccentrics from the missed heavy squat singles on my last heavy waveloaded squat session boosted my strength more than I realise
Waking pulse has been rather high lately. Did feel tight and tensed earlier in the day but its not so bad now.
Decided not to train my upper body today as I feel tired and sore from my part time job.
weighed 95.2kg 209.44lbs straight out of bed in underwear
I was thinking that maybe the eccentrics from the missed heavy squat singles on my last heavy waveloaded squat session boosted my strength more than I realise
coolcolj
New member
Sunday 30th July - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 1 - Upper 2 Prehab_Rehab - Microcycle 9
Average workout, felt tired, but progress is being made. Looked leaner, metabolism seems to ramping up as I'm eating more too. This is a good place to be, eating more, getting stronger, and leaning up.
Dropped the cuff work at the end of the workout, since most the moves today work the scaps and cuffs quite hard. There is no need to add more fatigue as they are feeling a bit overtrained. Upper back and serratus are fried right now!!
Bodyweight at gym - 211.5lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular push ups - on bench x 15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 6
Rotation 2) 135lbs x 6 --> hard strain on last rep
Warmups felt solid and lighter, work sets didn't. Quite hard actually, but I can finally do 2 full sets, so time to up the weight.
Shoulder width Pull downs
warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 85kg x 6 (+5kg)
Rotation 2) 80kg x 6
Up 5kg and just made 6 reps, last rep just hanging in there. I am strong enough to move over to pull ups done the same way now. Still amazed how far I have come on these from where I started a few months ago!
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 60x5, 70x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8
Rotation 1) 80lbs x 8
2 full sets, but felt quite hard today compared to last time.
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3
controlled and strict
Rotation 1) 50lbs x 4
Rotation 2) 45lbs x 7
had to sue the 50s as someone had the 45s, but that actually worked out better as I didn't have a big pump in my biceps so the 2nd rotation of presses didn't suffer like last week. Almost matched the last week's reps on the 2nd set as well!
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 60lbs x 24 (+2reps) each side. ouch!
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - quite hard with the pump in my delts
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
Average workout, felt tired, but progress is being made. Looked leaner, metabolism seems to ramping up as I'm eating more too. This is a good place to be, eating more, getting stronger, and leaning up.
Dropped the cuff work at the end of the workout, since most the moves today work the scaps and cuffs quite hard. There is no need to add more fatigue as they are feeling a bit overtrained. Upper back and serratus are fried right now!!
Bodyweight at gym - 211.5lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular push ups - on bench x 15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 135lbs x 6
Rotation 2) 135lbs x 6 --> hard strain on last rep
Warmups felt solid and lighter, work sets didn't. Quite hard actually, but I can finally do 2 full sets, so time to up the weight.
Shoulder width Pull downs
warm ups - 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1
controlled, 3 sec hold at chest, 2 sec pause at top
Rotation 1) 85kg x 6 (+5kg)
Rotation 2) 80kg x 6
Up 5kg and just made 6 reps, last rep just hanging in there. I am strong enough to move over to pull ups done the same way now. Still amazed how far I have come on these from where I started a few months ago!
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 60x5, 70x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 80lbs x 8
Rotation 1) 80lbs x 8
2 full sets, but felt quite hard today compared to last time.
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 30x5, 40x3
controlled and strict
Rotation 1) 50lbs x 4
Rotation 2) 45lbs x 7
had to sue the 50s as someone had the 45s, but that actually worked out better as I didn't have a big pump in my biceps so the 2nd rotation of presses didn't suffer like last week. Almost matched the last week's reps on the 2nd set as well!
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 60lbs x 24 (+2reps) each side. ouch!
Subscap raises 4kg x 15 + 30secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - quite hard with the pump in my delts
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
coolcolj
New member
Tuesday 1st August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 2 - Lower Strength - Micro cycle 9
Average workout - my schedule is stuffed up so I just did a general workout.
Lack of sleep is catching up to me I think...
Will be doing speed and absorbtion work next time.
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 40lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
7) worked up to a few 90% effort vertical jumps
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 315x1, 335x1
Controlled down, driven up hard - 6mins rest
1) 355lbs x 3
2) 355lbs x 2
Went heavier. Felt pretty hard and did not feel good at all, legs felt tired, GM'ed it slightly on some reps. Didn't feel like I have recovered my last workout 5 days ago.
Olys
Warmups -
in sneakers - Hang Powerclean Bar x 5 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 131lbs.
Stiff arm clean pull +HangPowerclean + high hang squatclean - 155lbs
Powerclean + HighHang Powerclean - 175lbs
Just did these inbetween the warmup sets for squats
--------------
Rotating Sets between each exercise
Resting 2min between each exercise
Standing Calf raise machine
warmups - BW for a few reps
10secs hold, then a hold at top, middle and bottom
Rotation 1) 7plates x 5 (+1 plate)
Rotation 2) 7plates x 5
Lat Machine situp
warmups - BW x 10 (progressively lower each rep), +25lbs x 5
Dumbell on chest, 3 sec hold at bottom of each rep
Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 6
that was hard
-------------------
snatch grip RDL stretched ISO hold - BAR x 1min
static stretches for lower body
Average workout - my schedule is stuffed up so I just did a general workout.
Lack of sleep is catching up to me I think...
Will be doing speed and absorbtion work next time.
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 40lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
7) worked up to a few 90% effort vertical jumps
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 315x1, 335x1
Controlled down, driven up hard - 6mins rest
1) 355lbs x 3
2) 355lbs x 2
Went heavier. Felt pretty hard and did not feel good at all, legs felt tired, GM'ed it slightly on some reps. Didn't feel like I have recovered my last workout 5 days ago.
Olys
Warmups -
in sneakers - Hang Powerclean Bar x 5 + 3 high hang squatcleans
Powerclean + HangPowerclean + high hang squatclean 89lbs, 131lbs.
Stiff arm clean pull +HangPowerclean + high hang squatclean - 155lbs
Powerclean + HighHang Powerclean - 175lbs
Just did these inbetween the warmup sets for squats
--------------
Rotating Sets between each exercise
Resting 2min between each exercise
Standing Calf raise machine
warmups - BW for a few reps
10secs hold, then a hold at top, middle and bottom
Rotation 1) 7plates x 5 (+1 plate)
Rotation 2) 7plates x 5
Lat Machine situp
warmups - BW x 10 (progressively lower each rep), +25lbs x 5
Dumbell on chest, 3 sec hold at bottom of each rep
Rotation 1) 55lbs x 6
Rotation 2) 55lbs x 6
that was hard
-------------------
snatch grip RDL stretched ISO hold - BAR x 1min
static stretches for lower body
Last edited:
coolcolj
New member
Another early morning, not enough sleep. Will try and get a solid nap in sometime today. Whole body is moderately sore, mild drained feeling.
weighed 95.1kg 209.22lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
weighed 95.1kg 209.22lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
coolcolj
New member
Thursday 3rd August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 3 - Upper Strength - Micro cycle 8
Felt much better! Could tell I would have a productive workout and I was right. Did row explosively today and bench heavy, will flip it around the next time I do this workout and so on. Keeps my CNS from burnout and me stimulated. Should keep the gains steady hopefully.
Body weight is way up! Probably holding water from a carb heavy meal, as I weighed about the usual a few hours back.
Body weight at gym - 216lbs in winter clothing
Workout time - 1+ hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench 2 x 10
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, 15secs each, at the start of each warmup and work set rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warm ups - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x3, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 4 (+1 rep)
Rotation 2) 235lbs x 4
Rotation 3) 235lbs x 3
all sets strained hard on the last rep
Left pec felt a bit gimpy from straining in the non-powered van steering wheel earlier today, but after the warm ups felt ok. Lots of tricep today.
I did what I expected to do last workout. But the bar I used, same as last time, is really bent and curved in lots of directions. I waste so much energy just trying to stabilise it in my hands. I feel I'd be a bit stronger if I could use a straight bar...
Well at least I'm stronger in a relative sense with the same bar as last time.
Being thinking of getting my own nice spinning quality bar, but I would have to bring it with me every time I hit the gym
did a few sets without tucking my shoulder blades together, and it did feel better. Will try it next time.
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x8, +25lbs x 5, +45x5, +70x5, +90x3, +115x3, +135x1
explosive
Rotation 1) Bar + 135lbs x 4
Rotation 2) Bar + 135lbs x 4 --> 4th rep a little slower
Rotation 3) Bar + 135lbs x 4
WOah, I was blasting up 3 plates, this used to be a max effort weight!
Didn't notice any speed slow down on the 3rd set, but decided to play it safe and stop it there. Better to under train.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 4kg x 8
controlled - 3 to 4 sec hold at parallel - 1 min between sides
Rotation 1) 22lbs x 5 -> max effort
Rotation 2) 22lbs x 8 --> done normally +2 reps New PR!
Damn, I after a set of ISO held reps where I went all out, I still managed to crank 2 reps over my best!! Looks like I was right about my cuff being over trained as I cut back the work on it last session. Also the ISO on the 1st set may have primed me up, felt springier on the 2nd normal set
Dip Shrugs
warmups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard
Rotation 1) BW x 17
Rotation 2) BW x 13
the extra push up as the hold made my lats pump up too.
-----------------------
Cooldown - Restorative - ISO stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff - lots + a few overhead squats
able to do em with a grip slightly less than my snatch grip now
stretch for rectus femoris and lower back
Felt much better! Could tell I would have a productive workout and I was right. Did row explosively today and bench heavy, will flip it around the next time I do this workout and so on. Keeps my CNS from burnout and me stimulated. Should keep the gains steady hopefully.
Body weight is way up! Probably holding water from a carb heavy meal, as I weighed about the usual a few hours back.
Body weight at gym - 216lbs in winter clothing
Workout time - 1+ hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench 2 x 10
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, 15secs each, at the start of each warmup and work set rotation
16inch grip Bench - shoulders tucked, no arch or leg drive
Warm ups - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x3, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 4 (+1 rep)
Rotation 2) 235lbs x 4
Rotation 3) 235lbs x 3
all sets strained hard on the last rep
Left pec felt a bit gimpy from straining in the non-powered van steering wheel earlier today, but after the warm ups felt ok. Lots of tricep today.
I did what I expected to do last workout. But the bar I used, same as last time, is really bent and curved in lots of directions. I waste so much energy just trying to stabilise it in my hands. I feel I'd be a bit stronger if I could use a straight bar...
Well at least I'm stronger in a relative sense with the same bar as last time.
Being thinking of getting my own nice spinning quality bar, but I would have to bring it with me every time I hit the gym
did a few sets without tucking my shoulder blades together, and it did feel better. Will try it next time.
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x8, +25lbs x 5, +45x5, +70x5, +90x3, +115x3, +135x1
explosive
Rotation 1) Bar + 135lbs x 4
Rotation 2) Bar + 135lbs x 4 --> 4th rep a little slower
Rotation 3) Bar + 135lbs x 4
WOah, I was blasting up 3 plates, this used to be a max effort weight!
Didn't notice any speed slow down on the 3rd set, but decided to play it safe and stop it there. Better to under train.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warmups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warmups - 4kg x 8
controlled - 3 to 4 sec hold at parallel - 1 min between sides
Rotation 1) 22lbs x 5 -> max effort
Rotation 2) 22lbs x 8 --> done normally +2 reps New PR!
Damn, I after a set of ISO held reps where I went all out, I still managed to crank 2 reps over my best!! Looks like I was right about my cuff being over trained as I cut back the work on it last session. Also the ISO on the 1st set may have primed me up, felt springier on the 2nd normal set
Dip Shrugs
warmups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard
Rotation 1) BW x 17
Rotation 2) BW x 13
the extra push up as the hold made my lats pump up too.
-----------------------
Cooldown - Restorative - ISO stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs
Shoulder dislocates with wooden staff - lots + a few overhead squats
able to do em with a grip slightly less than my snatch grip now
stretch for rectus femoris and lower back
coolcolj
New member
Slight drained feeling, not to bad, moderately sore in my whole upper body, but much less than the last few weeks.
Hips still achey.
weighed 95.3kg 209.66lbs straight out of bed in underwear
raining today, I was planning to do a speed and absorbtion workout tommorrow, but if it's cold and wet then I'll have to change things - maybe do the reactive stuff at gym or home using the stairs for the altitude drops.
The gym is also long enough to do 20m sprints, maybe 30m, we'll see
I'll do some easy active recovery work for my upper body
Hips still achey.
weighed 95.3kg 209.66lbs straight out of bed in underwear
raining today, I was planning to do a speed and absorbtion workout tommorrow, but if it's cold and wet then I'll have to change things - maybe do the reactive stuff at gym or home using the stairs for the altitude drops.
The gym is also long enough to do 20m sprints, maybe 30m, we'll see
I'll do some easy active recovery work for my upper body
coolcolj
New member
Sleep wasn't great, but not too bad. Upper body somewhat sore. Legs and hips feel decent enough.
Feel achey and a bit tired from my part-time job this morning now. Will take a nap before training this afternoon. It's been raining on and off all day, so will have to train at the gym
weighed 95.3kg 209.66lbs straight out of bed in underwear
Feel achey and a bit tired from my part-time job this morning now. Will take a nap before training this afternoon. It's been raining on and off all day, so will have to train at the gym
weighed 95.3kg 209.66lbs straight out of bed in underwear
coolcolj
New member
Saturday 5th August - Cycle 3 Get Lean+Maintain Strength - Week 6 - Day 4 - Speed/Power - Micro cycle 9
Pretty good workout, felt pretty explosive, even though my part time job did tire me a bit this morning. 1 hour nap before training helped.
Body weight at gym - 213lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warm up -
20sec 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, rocking on side of ankle etc
2) various hop complexes
3) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
4 mins at the end of each rotation
Vertical Jumps and Altitude drops
warm ups - did sets of 2 jumps going high and harder over a few sets.
Threw in some standing long jumps onto a rubber mat as well.
Rotation 1) standing VJ, rest 10secs, one step VJ, rest 10 secs
3 Altitude drops off 4 steps - about 30inches - sticking the landing in a deep position on balls of feet
Rotation 2) same
Rotation 3) same
Rotation 4) starting to lose some pop, drops feeling harder to stabilise
New PRs today
Standing vertical jump +1 inch
One step vertical jump +0.5 inch
Finally a new standing VJ PR! Jump peaked on the 2nd rotation. Standing jump felt different, I was able to drop down faster, but seem to stay in the bottom a fraction longer, which allowed me to apply more force. Probably why it gained more than the one step VJ. But we'll see what plyos will do in a few weeks time.
10m sprints - standing start - in sneakers - hand timed
Warmups - did a few prime time, sideways and backward runs
2 sets - 1.5mins rest between sets
Rotation 1) 1.87 sec - 1.84 sec
Rotation 2) 1.84 sec - 1.75 sec
Rotation 3) 1.75 sec - 1.78 sec
Rotation 4) 2 sec - 1.8 sec
Decided to sprint at the gym, see as the field is wet and cold. Went pretty well. Fairly quiet but the people there must have thought I was nuts
Pretty fast, nice wind rush across the face, but had to slow down after 10m as there isn't that much room to decelerate slowly. Didn't feel anything in my hams, hips or legs, but my lower legs sure felt it! Feet, calves, ankles and shins slightly achey. Lower leg is still the weak link.
Form was good in the first few, just a slight hunch in back. Started to push too hard towards the end and looked choppy.
Getting tired and achey on the 4th rotation so called it a day there. Pretty happy with the times as the floor isn't that grippy and I'm fat and heavy
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) messed up time as I did too many hops
Rotation 2) 5.97 sec
Rotation 3) 5.69 sec NEW PR! -0.25 sec
Rotation 4) didn't do as was tired by now
Woo that 3rd set was smoking! Didn't get that on video though, just didn't expect to get faster!! Got the first two though - the time from the video was 6.133 sec on first set, and 5.867 sec on 2nd. LOL, I short changed myself on the hand timing, which is unusual.
---
Video of the first 2 sets of speed hops.
And a few 10m sprints, one from the back showed my feet and legs track fairly straight ahead, funny because I squat, walk and stand with my feet slightly turned out
They do turn outwards slight on the recovery, especially when I slow down. I'm probably glute heavy in recruitment, used to be a lot worse, but I've been stretching my external hip rotors a lot which help. I look fat and heavy though...
Slight hunch in my back maybe becuase I'm trying to keep my head down or something.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Hops_10mSprints_GYM_5Aug06.mpg
Pretty good workout, felt pretty explosive, even though my part time job did tire me a bit this morning. 1 hour nap before training helped.
Body weight at gym - 213lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warm up -
20sec 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, rocking on side of ankle etc
2) various hop complexes
3) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
4 mins at the end of each rotation
Vertical Jumps and Altitude drops
warm ups - did sets of 2 jumps going high and harder over a few sets.
Threw in some standing long jumps onto a rubber mat as well.
Rotation 1) standing VJ, rest 10secs, one step VJ, rest 10 secs
3 Altitude drops off 4 steps - about 30inches - sticking the landing in a deep position on balls of feet
Rotation 2) same
Rotation 3) same
Rotation 4) starting to lose some pop, drops feeling harder to stabilise
New PRs today
Standing vertical jump +1 inch
One step vertical jump +0.5 inch
Finally a new standing VJ PR! Jump peaked on the 2nd rotation. Standing jump felt different, I was able to drop down faster, but seem to stay in the bottom a fraction longer, which allowed me to apply more force. Probably why it gained more than the one step VJ. But we'll see what plyos will do in a few weeks time.
10m sprints - standing start - in sneakers - hand timed
Warmups - did a few prime time, sideways and backward runs
2 sets - 1.5mins rest between sets
Rotation 1) 1.87 sec - 1.84 sec
Rotation 2) 1.84 sec - 1.75 sec
Rotation 3) 1.75 sec - 1.78 sec
Rotation 4) 2 sec - 1.8 sec
Decided to sprint at the gym, see as the field is wet and cold. Went pretty well. Fairly quiet but the people there must have thought I was nuts
Pretty fast, nice wind rush across the face, but had to slow down after 10m as there isn't that much room to decelerate slowly. Didn't feel anything in my hams, hips or legs, but my lower legs sure felt it! Feet, calves, ankles and shins slightly achey. Lower leg is still the weak link.
Form was good in the first few, just a slight hunch in back. Started to push too hard towards the end and looked choppy.
Getting tired and achey on the 4th rotation so called it a day there. Pretty happy with the times as the floor isn't that grippy and I'm fat and heavy
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) messed up time as I did too many hops
Rotation 2) 5.97 sec
Rotation 3) 5.69 sec NEW PR! -0.25 sec
Rotation 4) didn't do as was tired by now
Woo that 3rd set was smoking! Didn't get that on video though, just didn't expect to get faster!! Got the first two though - the time from the video was 6.133 sec on first set, and 5.867 sec on 2nd. LOL, I short changed myself on the hand timing, which is unusual.
---
Video of the first 2 sets of speed hops.
And a few 10m sprints, one from the back showed my feet and legs track fairly straight ahead, funny because I squat, walk and stand with my feet slightly turned out
They do turn outwards slight on the recovery, especially when I slow down. I'm probably glute heavy in recruitment, used to be a lot worse, but I've been stretching my external hip rotors a lot which help. I look fat and heavy though...
Slight hunch in my back maybe becuase I'm trying to keep my head down or something.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Hops_10mSprints_GYM_5Aug06.mpg
super_rice
New member
Looking a little more fluid doing these movements as compared to before at your heavier bodyweight!
I thought that video was pretty funny, especially where the one guy was standing there looking at the skies while you jetted past.
I thought that video was pretty funny, especially where the one guy was standing there looking at the skies while you jetted past.
coolcolj
New member
super_rice said:
That guy knew I was going to sprint down the lane, I think he was just trying to avoid looking at me doing it
yeah I'm surprised, even though I'm up 10+lbs I don't really feel it. The landings and footstrikes don't feel any worse than before. Obviously the extra food along with the boost in natural testosterone has to help
I'm been near starving for far too long, which has really hamstrung my metabolism and hormone levels. It's just about back to normal now.
-------------
Don't feel too bad, no drained feeling that I can tell. A little achey all over, some of it is from my part-time job, mostly upper body. Ache in my lower leg/feet and upper hammies. But not as sore as I expectd. 10m sprints don't tax the body that much.
weighed 94.8kg 208.56lbs straight out of bed in underwear
Might go for a 25 min walk today and some easy stretching as I didn't do any yesterday after the workout just went straight home. Didn't need to as I felt pretty loose.
coolcolj
New member
Tuesday 8th July - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 1 - Upper 2 Prehab_Rehab - Microcycle 9
I haven't updated the last couple of days, but I'm been a lazy bum playing Company of Heroes beta late into the night and not getting much quality sleep, food or water. And feel tight and achey for it...
Waking pulse has been in the usual 62 area, and waking weight between 94-95kg so no major changes.
Was going to do this workout yesterday, but I didn't for obvious reasons
Glad that I did skip a day as I felt pretty strong all round
Bodyweight at gym - 213lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular push ups - on bench x 15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 145lbs x 5 --> medium strain on last rep (+10lbs -1rep)
Rotation 2) 145lbs x 4
Warmups felt lighter. Strong and solid, relaxed. Pausing is sure make me feel much stronger on these, I don't get freaked out when I step out of the rack and feel the weight like I used to. Guess my 1RM is about 190lbs.
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW x 5
Rotation 2) BW x 5
Switched to pullups done like this, finally strong enough. Medium strain on last rep on both sets, so I should be able to go for 6 next session. Then I'll start adding some weight. Amazing that pullups no longer feel hard, no frantic jerking/swinging up and down to get the reps in. And my abs got one hell of workout! That's something you don't get from pulldowns
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 55x5, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 85lbs x 7 --> hard strain on last rep (+5lbs -1 rep)
Rotation 1) 85lbs x 7
First set was right on failure, 2nd set was not and felt much easier... meh need to warmup better. Strong and solid on both sets though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 35x5, 40x3, 45x1
controlled and strict
Rotation 1) 50lbs x 5 (+1rep)
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 70lbs x 15 (+10lbs -9 reps) quite hard
Subscap raises 4kg x 15 + 45 secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - lots
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
I haven't updated the last couple of days, but I'm been a lazy bum playing Company of Heroes beta late into the night and not getting much quality sleep, food or water. And feel tight and achey for it...
Waking pulse has been in the usual 62 area, and waking weight between 94-95kg so no major changes.
Was going to do this workout yesterday, but I didn't for obvious reasons
Glad that I did skip a day as I felt pretty strong all round
Bodyweight at gym - 213lbs in winter clothing
Workout time - 1.5+ hours
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) back extensions x6 + 6 twisting toe each side
3) situp complex on swiss ball
4) bar complex with 30lbs - slow hang clean pulls, press, GM onto toes, snatch grip press, and hang power clean
3) scapular push ups - on bench x 15
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 145lbs x 5 --> medium strain on last rep (+10lbs -1rep)
Rotation 2) 145lbs x 4
Warmups felt lighter. Strong and solid, relaxed. Pausing is sure make me feel much stronger on these, I don't get freaked out when I step out of the rack and feel the weight like I used to. Guess my 1RM is about 190lbs.
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW x 5
Rotation 2) BW x 5
Switched to pullups done like this, finally strong enough. Medium strain on last rep on both sets, so I should be able to go for 6 next session. Then I'll start adding some weight. Amazing that pullups no longer feel hard, no frantic jerking/swinging up and down to get the reps in. And my abs got one hell of workout! That's something you don't get from pulldowns
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 55x5, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 85lbs x 7 --> hard strain on last rep (+5lbs -1 rep)
Rotation 1) 85lbs x 7
First set was right on failure, 2nd set was not and felt much easier... meh need to warmup better. Strong and solid on both sets though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 35x5, 40x3, 45x1
controlled and strict
Rotation 1) 50lbs x 5 (+1rep)
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 70lbs x 15 (+10lbs -9 reps) quite hard
Subscap raises 4kg x 15 + 45 secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - lots
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
ChinkNasty
New member
regarding your comment on warming up better for dumbbell bench...what else more could you have done to warmup? it seems like u warmup excessively for all your lifts and I've actually been warmin up more because of your log haha...I dunno, I just feel like sometimes I dont get enough of a warmup/ramp up workin before I attack a ME lift or working set, but i dont wanna exhaust too early either...
coolcolj
New member
ChinkNasty said:
Just go up more gradually in the dumbell bench isntead of the big jumps. It takes a while for my CNS to get used to the feel of hevaier weights etc
Unless your a begineer, then warmup sets don't really tax you out that much unless you have really bad work capacity, they are submaximal after all.
Anyway just treat them as part of your workout. If your warmup is always the same then your still measuring progress.
I dunno, I find the stronger I get the more warmup sets I do. Just takes a while for the heat to build up. Warm muscles just fire better and get a stronger signal from the CNS
--
anyway I've been a bum still, not much sleep, only 3.5 hours last night!
And not much food or water too, have to squat today, will be interesting....
coolcolj
New member
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
The standards presented in the following tables represent a performance that can be reasonably expected of an athlete at various levels of training advancement using standard full range-of-motion barbell exercises.
In the tables above, the term "untrained" refers to the expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
"Novice" means a person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
An "intermediate" is a person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
The term "advanced" refers to an individual with multi-year training experience with definite goals in the higher levels of competitive athletics. The term "elite" refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this
---
With a slight drop fat down to 198lbs I'm already inbetween advanced and elite on most of these
I'm confident of hitting Elite level sooner or later
The standards presented in the following tables represent a performance that can be reasonably expected of an athlete at various levels of training advancement using standard full range-of-motion barbell exercises.
In the tables above, the term "untrained" refers to the expected level of strength in a healthy individual who has not trained on the exercise before but can perform it correctly. This represents the minimum level of strength required to maintain a reasonable quality of life in a sedentary individual.
"Novice" means a person training regularly for a period of 3-9 months. This strength level supports the demands of vigorous recreational activities.
An "intermediate" is a person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.
The term "advanced" refers to an individual with multi-year training experience with definite goals in the higher levels of competitive athletics. The term "elite" refers specifically to athletes competing in strength sports. Less than 1% of the weight training population will attain this
---
With a slight drop fat down to 198lbs I'm already inbetween advanced and elite on most of these
I'm confident of hitting Elite level sooner or later
coolcolj
New member
Thursday 10th August - Cycle 3 Get Lean+Maintain Strength - Week 7 - Day 2 - Lower Strength - Micro cycle 9
No zip in me with the 3.5 hours sleep, but I made the best of things and pushed myself quite hard. The warmup ISO holds were hard and a bit shakey. That told me strength was not going to be there today, but the worksets weren't too bad
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 6/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
7) worked up to a few 90% effort vertical jumps
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard - 6.5 mins rest
1) 335lbs x 4
2) 335lbs x 4
3) 335lbs x 4
4) 335lbs x 3
Strength down from my current best. Every single set was gut busting. Still
I was surprised to get as many sets as I could, because there is no way I could have done 5 reps today. VMO was tensing much harder than any other squat session.
Olys
Warmups -
in sneakers Powerclean + HangPowerclean 111lbs
Powerclean + HangPowerclean + high hang squatclean 111lbs x 2sets, 155lbs
Stiff arm clean pull + Powerclean 185lbs
Powerclean- 205, 225lbs
Just did these inbetween the warmup sets for squats. Went better than I expect, even though the speed wasn't quite there being so sleepy
--------------
Rotating Sets between each exercise
Resting 1 min between each exercise
Standing Calf raise machine - BW for a few reps, 7 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 8
Single Leg curl - 4 plates x 5, 6Plates 2x10 -> deadstop
Toe curls on lying leg curl machine - 1 plate 2x10 with hold at top
No zip in me with the 3.5 hours sleep, but I made the best of things and pushed myself quite hard. The warmup ISO holds were hard and a bit shakey. That told me strength was not going to be there today, but the worksets weren't too bad
Body weight at gym - 213.5lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 6/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean
7) worked up to a few 90% effort vertical jumps
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard - 6.5 mins rest
1) 335lbs x 4
2) 335lbs x 4
3) 335lbs x 4
4) 335lbs x 3
Strength down from my current best. Every single set was gut busting. Still
I was surprised to get as many sets as I could, because there is no way I could have done 5 reps today. VMO was tensing much harder than any other squat session.
Olys
Warmups -
in sneakers Powerclean + HangPowerclean 111lbs
Powerclean + HangPowerclean + high hang squatclean 111lbs x 2sets, 155lbs
Stiff arm clean pull + Powerclean 185lbs
Powerclean- 205, 225lbs
Just did these inbetween the warmup sets for squats. Went better than I expect, even though the speed wasn't quite there being so sleepy
--------------
Rotating Sets between each exercise
Resting 1 min between each exercise
Standing Calf raise machine - BW for a few reps, 7 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 8
Single Leg curl - 4 plates x 5, 6Plates 2x10 -> deadstop
Toe curls on lying leg curl machine - 1 plate 2x10 with hold at top
coolcolj
New member
Sunday 13th August - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 1 - Upper Strength - Micro cycle 8
Pretty good workout, still sore, but stronger all round. I had a 3 hour nap yesterday, 9 hours of sleep last night and I decided to take a 2 hour nap before training. Probably helped
Body weight was up, carb heavy meals today. Funny I weighed the same the last time I did this workout 10 days ago.
Body weight at gym - 216lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12, on floor x 12
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, 15secs each, at the start of each warm up and work set rotation
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Explosive - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x4, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 5 (+1 rep) --> medium strain on last rep
Rotation 2) 235lbs x 5 --> gut busting strain on last rep
Rotation 3) 235lbs x 4 --> just made the last rep
Warm up felt powerful, and work sets felt much easier, even though I'm still shakey with the crappy multi-curved bent bar. Had planned to do explosive sets with 195lbs, but I felt so much stronger that I had to see how much stronger I was, good decision
Some all out strains today, but I kept my form super-strict. Time to go up in weight!
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive, 2 sec hold on last rep - BAR x12, +25lbs x 8, +45x5, +70x5, +90x3, +115x5, No hold +135x2, +160x1
controlled, 2 pause at bottom, 2sec hold at top
Rotation 1) Bar + 160lbs x 3
Rotation 2) Bar + 160lbs x 3
Rotation 3) Bar + 160lbs x 2
Changed things up a little, damn hard, glutes and spinal erectors tensing really hard as well.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 3kg x 8, 15lbs x 5, 22x1
controlled - 3 to 4 sec hold at parallel - 1 min between sides
Rotation 1) 25lbs x 4 -> max effort
Rotation 2) 25lbs x 8 --> done normally +3lbs New PR!
Not far to go to hit my goal, but the 5lb jump to 30lbs, which doesn't sound like much, requires a 20% increase in strength for such a small muscle group..
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 18 (+1 rep)
Rotation 2) BW x 14
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
Pretty good workout, still sore, but stronger all round. I had a 3 hour nap yesterday, 9 hours of sleep last night and I decided to take a 2 hour nap before training. Probably helped
Body weight was up, carb heavy meals today. Funny I weighed the same the last time I did this workout 10 days ago.
Body weight at gym - 216lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12, on floor x 12
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, 15secs each, at the start of each warm up and work set rotation
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Explosive - Bar x 12, 95lbs x 8, 135x6, 165x5, 195x4, 225x1
controlled, no bounce, driven up hard
Rotation 1) 235lbs x 5 (+1 rep) --> medium strain on last rep
Rotation 2) 235lbs x 5 --> gut busting strain on last rep
Rotation 3) 235lbs x 4 --> just made the last rep
Warm up felt powerful, and work sets felt much easier, even though I'm still shakey with the crappy multi-curved bent bar. Had planned to do explosive sets with 195lbs, but I felt so much stronger that I had to see how much stronger I was, good decision
Some all out strains today, but I kept my form super-strict. Time to go up in weight!
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive, 2 sec hold on last rep - BAR x12, +25lbs x 8, +45x5, +70x5, +90x3, +115x5, No hold +135x2, +160x1
controlled, 2 pause at bottom, 2sec hold at top
Rotation 1) Bar + 160lbs x 3
Rotation 2) Bar + 160lbs x 3
Rotation 3) Bar + 160lbs x 2
Changed things up a little, damn hard, glutes and spinal erectors tensing really hard as well.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 3kg x 8, 15lbs x 5, 22x1
controlled - 3 to 4 sec hold at parallel - 1 min between sides
Rotation 1) 25lbs x 4 -> max effort
Rotation 2) 25lbs x 8 --> done normally +3lbs New PR!
Not far to go to hit my goal, but the 5lb jump to 30lbs, which doesn't sound like much, requires a 20% increase in strength for such a small muscle group..
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 18 (+1 rep)
Rotation 2) BW x 14
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
Last edited:
coolcolj
New member
Nice total amount of sleep, but the 8.5 main block was interrupted by some hoon in a WRX with a loud exhaust tearing around the neighbourhood....I can recognise that exahust sound anywhere...
Upper body and spinal erectors still sore, but legs feel pretty good.
weighed 94.6kg 208.1lbs straight out of bed in underwear
Upper body and spinal erectors still sore, but legs feel pretty good.
weighed 94.6kg 208.1lbs straight out of bed in underwear
T
The Shadow
Guest
GREAT to see someone else who does the dip shrugs.....
you can do pulldown shrugs as well
you can do pulldown shrugs as well
coolcolj
New member
Tuesday 15th August - Cycle 3 Get Lean+Maintain Strength - Week 8 - Day 2 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
Getting warmer now, spring is approaching so I was able to get into shorts and t-shirt to train. Pretty darn heavy though! Some 13 lbs heavier than the last time I sprinted, and I'm sure slower. At least I'm much healthier now - my hamstrings don't feel like they are about to tear off the bone, old right ankle injury didn't flare up like before when, shins only slightly ached towards the end, feet felt good and I was able to walk normally after the session. Best of all, even despite the the gain in weight, my Vertical Jump is higher than ever and with zero knee issues!
Body weight at gym - 211lbs in shorts and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 20sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
2 x 40m acceleration runs to 60% speed - 1min rest
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches )
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> still high and snappy
Strong and solid landings, no problems at all, even with the gain in weight!
VJ was done next to a brick wall at the club house. First time doing so here, so I don't have a reference point, but eyeballing the difference between my reach and where I touched, it looks higher. Felt pretty explosive. The concrete/tarmac there was uneven, so the landings were a bit dodgy, but no knee or leg issues.
30m sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - did a few prime time, sideways and backward runs
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 4.25 sec , 4.29 sec
Rotation 2) 4.41 sec , 4.47 sec
Rotation 3) 4.28 sec , 60m run - stuffed up timing, did another - 7.75 secs
As you can see quite a lot slower, old best at 198lbs or so was 3.85 secs.
I felt bloated, need to drop some weight. Form a bit ragged and rusty as well. Seemed to be push running a bit, something doesn't look right. More of a problem when I run in spikes, like I get too high on my toes or something.
Really felt it in my upper hammies and glutes though, for the first time, so my hip extension seems to be better at least.
Tweaked my left inner/rear part of groin. Left leg's hammies and adductor are much tighter, so that's probably why, need to fix it.
Shins and feet much better now, calf work does seem to be helping.
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) 5.74 sec
Rotation 2) slipped
current best is 5.69 sec but that's at the gym on that springy rebook step, so this isn't to bad on a concrete step. Too easy for me now. Will move up to a 12 inch step next time.
Workout at local rugby field down the road.
Getting warmer now, spring is approaching so I was able to get into shorts and t-shirt to train. Pretty darn heavy though! Some 13 lbs heavier than the last time I sprinted, and I'm sure slower. At least I'm much healthier now - my hamstrings don't feel like they are about to tear off the bone, old right ankle injury didn't flare up like before when, shins only slightly ached towards the end, feet felt good and I was able to walk normally after the session. Best of all, even despite the the gain in weight, my Vertical Jump is higher than ever and with zero knee issues!
Body weight at gym - 211lbs in shorts and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 20sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
2 x 40m acceleration runs to 60% speed - 1min rest
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches )
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> still high and snappy
Strong and solid landings, no problems at all, even with the gain in weight!
VJ was done next to a brick wall at the club house. First time doing so here, so I don't have a reference point, but eyeballing the difference between my reach and where I touched, it looks higher. Felt pretty explosive. The concrete/tarmac there was uneven, so the landings were a bit dodgy, but no knee or leg issues.
30m sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - did a few prime time, sideways and backward runs
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 4.25 sec , 4.29 sec
Rotation 2) 4.41 sec , 4.47 sec
Rotation 3) 4.28 sec , 60m run - stuffed up timing, did another - 7.75 secs
As you can see quite a lot slower, old best at 198lbs or so was 3.85 secs.
I felt bloated, need to drop some weight. Form a bit ragged and rusty as well. Seemed to be push running a bit, something doesn't look right. More of a problem when I run in spikes, like I get too high on my toes or something.
Really felt it in my upper hammies and glutes though, for the first time, so my hip extension seems to be better at least.
Tweaked my left inner/rear part of groin. Left leg's hammies and adductor are much tighter, so that's probably why, need to fix it.
Shins and feet much better now, calf work does seem to be helping.
Speed Hops - 6 inch step - hand timed
10 reps as fast as possible
Rotation 1) 5.74 sec
Rotation 2) slipped
current best is 5.69 sec but that's at the gym on that springy rebook step, so this isn't to bad on a concrete step. Too easy for me now. Will move up to a 12 inch step next time.
coolcolj
New member
Sleepy, but don't feel drained. Posterior chain and calves feel smashed up. Not a DOMS kind of soreness but a structural kind of ache. Makes me move gingerly.
weighed 95.3kg 209.66lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
weighed 95.3kg 209.66lbs straight out of bed in underwear
active recovery - swings and stuff, 6 inch steup into calfraise x 16 each leg, scapular wall slides 2x10
25 min walk. easy stretching for whole body after
ChinkNasty
New member
quick question colin, u read a lot so I figure you might know ... is there any evidence that a high protein diet (especially with eggs and red meats) suppressing your immune system in any way? I've been sick a lot it seems this summer...it might be that I'll get a small cold and push through it with heavy workouts and I just never recuperate fully? help me out here brotha
... is there any evidence that a high protein diet (especially with eggs and red meats) suppressing your immune system in any way? I've been sick a lot it seems this summer...it might be that I'll get a small cold and push through it with heavy workouts and I just never recuperate fully? help me out here brotha
coolcolj
New member
ChinkNasty said:quick question colin, u read a lot so I figure you might know
no, but training too hard definitely weakens the immune system...so instead of pushing hard, maybe you should back off
anytime your speed lifts feel like crap, your overreaching
ChinkNasty
New member
coolcolj said:no, but training too hard definitely weakens the immune system...so instead of pushing hard, maybe you should back off
anytime your speed lifts feel like crap, your overreaching
aight coo, thx man
SgtSlaughter
New member
just wanted to chime in and say I love your training log, very detailed and articulate
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
coolcolj
New member
sgtslaughter said:just wanted to chime in and say I love your training log, very detailed and articulate
edit...
Also, I'm curious to hear how you rate your progress over the past 3 years of logging here in this thread and your future goals... and/or what you hope to achieve by this training (if it has veered from "explosive mofo" of 3 years ago)
thanks
progress has been average, mostly because of my dieting issues and lots of experimentation. But I have learnt a lot the last 2 years, something you don't really learn from books or from others, you just have to stick it out through an apprenticeship of sorts on your own
I'm still aiming for awesome hops, 40inches first up and 44 long term, that has been my life long ambition
But it isn't the only thing, otherwise I'd make more sacrifices in how I train and really channel things to that effect. But other things like getting lean etc all help as well.
----
Could use more sleep. Hamstrings pretty darn sore. Feet and lower legs feel funny.
weighed 96.1kg 211.42lbs straight out of bed in underwear
getting heavy!
Had planned to train today, but don't feel in the mood, so I skipped it
asdfzxcv
New member
Always enjoy reading your journal,it is very precise and informative.I have noticed that your bodyweight has been increasing lately,what do you think your body composition is in terms of bf% currently and what are you aiming for long term?
I would imagine you would want to get fairly lean later on in order to improve power/weight ratio,but I dont know much about that side of things so im just guessing.
I would imagine you would want to get fairly lean later on in order to improve power/weight ratio,but I dont know much about that side of things so im just guessing.
coolcolj
New member
asdfzxcv said:
I'm probably around 16-17% BF. I have gained a little fat, but a lot of muscle mass too. I wish I was one of those really lean, skinny guys that can train hard, eat a lot and not pile on too much musclemass and fat, while getting strong as hell!
kinda like this guy..Reggie Bush, although he only has a 37 inch or so standing VJ
The stats say he did 40.5 inches, but they measure their reach with 2 hands in the combines...
http://www.youtube.com/watch?v=H2sL2qHv7wY
Yeah bodyweight is my enemy, fat and musclemass. My legs and hips are more than big enough, but my leg strength isn't where I want it to be which is annoying as that doesn't leave me much options to getting that strength
coolcolj
New member
Better sleep, but was interrupted by freaking dogs, so I still look and feel tired. Hamtstrings still sore as a bitch. Upper body feels upp, too pumped or something, tight. I might train it today, not sure, as I hate being sore and drained on Saturday.
weighed 96.4kg 212lbs straight out of bed in underwear
Ugh, up again. I have gotten a bit fatter, but also gained a ton of musclemass. As I said wish I was one of those guys that can train hard, eat a lot, and not gain much fat or musclemass and get stronger!
weighed 96.4kg 212lbs straight out of bed in underwear
Ugh, up again. I have gotten a bit fatter, but also gained a ton of musclemass. As I said wish I was one of those guys that can train hard, eat a lot, and not gain much fat or musclemass and get stronger!
coolcolj
New member
Sunday 20th August - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 1 - Lower Strength - Micro cycle 9
Time to update things a bit. I did start to feel pretty good on Saturday, legs and hips had that loose, light feeling. Skipping my last upper body session was a good idea as I didn't feel right. But last night I only had 5 hours sleep and diet hasn't been so good lately. In hindsight I should have done this workout yesterday.
Wamups didn't feel too bad, but when I got to the heavier stuff I started to feel light headed and get that low blood sugar type shakey feeling. I pushed myself hard and things worked out ok. I pretty much had too as I won't be squatting again until 9-10 days from now. Thats' 2 squat workouts stuffed up from sleep now ;/
Maybe it's time to take a week off and start a new training cycle as I'm on week 9 now....
Body weight at gym - 216lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1, 335x1
Controlled down, driven up hard - 6 to 8 mins rest
1) 345lbs x 3 --> hard
2) 315lbs x 4
3) 315lbs x 4
4) 315lbs x 4
5) 315lbs x 4
6) 315lbs x 4
Hard work, all the last reps were hard, but just about all the reps were difficult in my state today. Was scared I would collaspe, but I did ok.
Form wasn't so good, slight GM'ed, but they got better in the last 2 sets as I started to get the hammies firing better.
None of the weights felt heavy on my back, but the legs just didn't have it today. Lots of pump, especially in my VMO, which I haven't had much before. I hate that feeling.
Olys
did these inbetween the warmup sets on squats
in sneakers Powerclean + High Hang Powerclean x 2 - 89lbs
Powerclean + high hang squatclean 89lbs, 119lbs
Powerclean + High Hang Powerclean x 2 - 155lbs
In olyshoes - Powerclean + high hang squatclean - 155lbs
Powerclean 185lbs, 205lbs
No speed, crap bar, stopped after 205lbs.
Chickened out on first set with 155lbs on the squatclean, just ended up doing a low catch high hang powerclean, I think because of the poor grip on the curved bar.
---------
Did these inbetween the squat worksets - from set 3 onwards on the 315lbs sets
Standing Calf raise machine - BW for a few reps, 7 plates x 5 x 3 sets --> 5 sec hold, then a hold at top, middle and bottom
Standing Single Leg curl - 4 plates x 6, 7Plates 3x10 -> deadstop
last set near failure
--------------
Rotating Sets between each exercise
Resting 1 min between each exercise
Single Leg Seated Calf raise machine - BW for a few reps, 25lbs x 5 - 10 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 8 - 4sec pause at bottom on each rep
Toe curls on lying leg curl machine - 1 Plate x 10, 2 plate x12 - pause at bottom and hold at top
Time to update things a bit. I did start to feel pretty good on Saturday, legs and hips had that loose, light feeling. Skipping my last upper body session was a good idea as I didn't feel right. But last night I only had 5 hours sleep and diet hasn't been so good lately. In hindsight I should have done this workout yesterday.
Wamups didn't feel too bad, but when I got to the heavier stuff I started to feel light headed and get that low blood sugar type shakey feeling. I pushed myself hard and things worked out ok. I pretty much had too as I won't be squatting again until 9-10 days from now. Thats' 2 squat workouts stuffed up from sleep now ;/
Maybe it's time to take a week off and start a new training cycle as I'm on week 9 now....
Body weight at gym - 216lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - alternated between front squats and back squats
front squats in sneakers - Bar x 5, 95x3, 135x3, 185x3
Semi-Explosive in sneakers - BWx8, Bar x 5, 95x4, 135x4, 185x4, 225x4
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1, 335x1
Controlled down, driven up hard - 6 to 8 mins rest
1) 345lbs x 3 --> hard
2) 315lbs x 4
3) 315lbs x 4
4) 315lbs x 4
5) 315lbs x 4
6) 315lbs x 4
Hard work, all the last reps were hard, but just about all the reps were difficult in my state today. Was scared I would collaspe, but I did ok.
Form wasn't so good, slight GM'ed, but they got better in the last 2 sets as I started to get the hammies firing better.
None of the weights felt heavy on my back, but the legs just didn't have it today. Lots of pump, especially in my VMO, which I haven't had much before. I hate that feeling.
Olys
did these inbetween the warmup sets on squats
in sneakers Powerclean + High Hang Powerclean x 2 - 89lbs
Powerclean + high hang squatclean 89lbs, 119lbs
Powerclean + High Hang Powerclean x 2 - 155lbs
In olyshoes - Powerclean + high hang squatclean - 155lbs
Powerclean 185lbs, 205lbs
No speed, crap bar, stopped after 205lbs.
Chickened out on first set with 155lbs on the squatclean, just ended up doing a low catch high hang powerclean, I think because of the poor grip on the curved bar.
---------
Did these inbetween the squat worksets - from set 3 onwards on the 315lbs sets
Standing Calf raise machine - BW for a few reps, 7 plates x 5 x 3 sets --> 5 sec hold, then a hold at top, middle and bottom
Standing Single Leg curl - 4 plates x 6, 7Plates 3x10 -> deadstop
last set near failure
--------------
Rotating Sets between each exercise
Resting 1 min between each exercise
Single Leg Seated Calf raise machine - BW for a few reps, 25lbs x 5 - 10 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 8 - 4sec pause at bottom on each rep
Toe curls on lying leg curl machine - 1 Plate x 10, 2 plate x12 - pause at bottom and hold at top
coolcolj
New member
Mood is better than average, strange. Waking pulse is the highest it's been this year 81. Posterior chain and quads still sore, so is my upper back.
Feet feel really good though, nice loose snappy feeling in em - haven't had that in a while.
weighed 94.8kg 208.56lbs straight out of bed in underwear
Didn't eat much yesterday
Feet feel really good though, nice loose snappy feeling in em - haven't had that in a while.
weighed 94.8kg 208.56lbs straight out of bed in underwear
Didn't eat much yesterday
T
The Shadow
Guest
Great lifts...I dont see how you can train for 90 minutes like that
Kudos
Kudos
coolcolj
New member
The Shadow said:
Thanks, I just felt really motivated to push myself yesterday even though I felt like crap, I just love squats rain or shine I guess
But it's a typical workout for me I guess but slightly higher volume as I wasn't pushing right on the edge like I have been.
coolcolj
New member
Tuesday 22nd July - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 2 - Upper 2 Prehab_Rehab - Microcycle 9
Warmups felt good, worksets felt hard. Probbaly due to the long break between the last time I trained these moves. I didn't have a lot of energy and the right mood, so I only did one workset for most of the exercises, plus I didn't want to be too sore.
Bodyweight at gym - 212lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 145lbs x 5
Rotation 2) 145lbs x 5 (+1 rep) --> slow through sticking point
up one rep on the 2nd set, only just amde it though, but first set felt a bit easier than the last time I did these 2 weeks ago exactly
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1, Pullup x 2
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW x 6 (+1 rep)
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 55x5, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 85lbs x 8 --> medium strain on last rep (+1 rep)
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 35x5, 40x3, 45x1
controlled and strict
Rotation 1) 50lbs x 4.5
much harder, I should have used 45lbs
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 50lbs x 15
Low pulley Cable External rotations - 15lbs x 8
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - lots
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
Warmups felt good, worksets felt hard. Probbaly due to the long break between the last time I trained these moves. I didn't have a lot of energy and the right mood, so I only did one workset for most of the exercises, plus I didn't want to be too sore.
Bodyweight at gym - 212lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 3 mins between each exercise on work sets, 3.5 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 145lbs x 5
Rotation 2) 145lbs x 5 (+1 rep) --> slow through sticking point
up one rep on the 2nd set, only just amde it though, but first set felt a bit easier than the last time I did these 2 weeks ago exactly
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x1, Pullup x 2
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW x 6 (+1 rep)
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 30x6, 45x5, 55x5, 65x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 85lbs x 8 --> medium strain on last rep (+1 rep)
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 8, 35x5, 40x3, 45x1
controlled and strict
Rotation 1) 50lbs x 4.5
much harder, I should have used 45lbs
-----------------------
Cooldown - Restorative - ISO stretches
single arm Face Pulls - with slight hold - 50lbs x 15
Low pulley Cable External rotations - 15lbs x 8
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
Shoulder dislocates with wooden staff + few overhead squats - lots
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
coolcolj
New member
Sore upper body and I've lost that nice feeling in my lower
I've been feeling crappy the last few days, spring is approaching, and my hay fever is starting up again
Might have trained sprints and power work today, but it's raining and I don't feel that fresh. So hopefully tommorrow
I've been feeling crappy the last few days, spring is approaching, and my hay fever is starting up again
Might have trained sprints and power work today, but it's raining and I don't feel that fresh. So hopefully tommorrow
coolcolj
New member
Sleep has been bad, and I feel like sh*t. I will need a good nap before training today. Body feels better than yesterday, but still that not good.
weighed 96.6kg 212.5lbs straight out of bed in underwear
Getting too big and bulky, I will have to change training up. I can't believe how much musclemass I've gained in the last 2 months!
Volume and reps will have to come way down.
weighed 96.6kg 212.5lbs straight out of bed in underwear
Getting too big and bulky, I will have to change training up. I can't believe how much musclemass I've gained in the last 2 months!
Volume and reps will have to come way down.
coolcolj
New member
Friday 25th August - Cycle 3 Get Lean+Maintain Strength - Week 9 - Day 3 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
I trained a bit too late, it was getting colder then and windy. Then later I got mobbed by young kids doing football training and some light sprinkling of rain...
Jump was good, but I was not fast today. Well my body weight is up 3lbs as well over last time, which doesn't seem to affect jumping that much, but it sure slows you down, especially in the longer distances.
Good thing though, I don't notice the extra weight. Lower legs feeling stronger, stiffer and springier.
Didn't feel like I did much today, but if you count the warm ups and such there is a bit of stuff there. I sure feel tired and hammered now.
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 7/10
Warm up
warm up - 15 sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
2 x 30m acceleration runs to 70% speed - 1min rest
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> a little lower, feeling tired now
even more solid and easier than last session, despite the 3lb rise in body weight. Vertical jump was just as high if not slightly higher too. Certainly felt effortless. So power is up. Bigger legs sure help force absorption.
But man if I could just get my weight back down to 198lbs without losing power, I'm sure to get close to a 40inch vertical!
Will stay here one more session, and then up to drops off 6 steps, close to 1 metre, gonna be scary looking down
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 3 point start into short burst, coast then a 10m 90% effort acceleration x 3 x 2 sets - 1 min rest between each rep
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 30m sprint - 4.28 sec , 4.22 sec
Rotation 2) 60m sprint - stuffed up timing, did another - 8.05 secs
30m slightly faster than last session, although that's not saying much.
60m way slower than ever! Body weight gain not good for longer distances.
I was also forced to run on harder part of the field on the 60m runs, which made my shins ache a little, plus I was getting tired then so called it day.
I've become really quad dominant when running, lots of quad pump which makes it hard to run smoothly. Definitely a quad/push runner now. Man I used to be hammie dominant! Will need to change up training, drop the front squats and squatcleans - while the squatcleans seem to help my hops, there is too much quad action in em. And bring in some hammie moves.
Legs feel way to big now.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) slipped and lost my timing
woah these are way harder than off 6 inches, anyway just did a set to get a feel for em. Lower legs and calves did feel stiff and springy though.
Workout at local rugby field down the road.
I trained a bit too late, it was getting colder then and windy. Then later I got mobbed by young kids doing football training and some light sprinkling of rain...
Jump was good, but I was not fast today. Well my body weight is up 3lbs as well over last time, which doesn't seem to affect jumping that much, but it sure slows you down, especially in the longer distances.
Good thing though, I don't notice the extra weight. Lower legs feeling stronger, stiffer and springier.
Didn't feel like I did much today, but if you count the warm ups and such there is a bit of stuff there. I sure feel tired and hammered now.
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 7/10
Warm up
warm up - 15 sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
2 x 30m acceleration runs to 70% speed - 1min rest
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same
Rotation 3) Just did the 2 standing vertical jumps --> a little lower, feeling tired now
even more solid and easier than last session, despite the 3lb rise in body weight. Vertical jump was just as high if not slightly higher too. Certainly felt effortless. So power is up. Bigger legs sure help force absorption.
But man if I could just get my weight back down to 198lbs without losing power, I'm sure to get close to a 40inch vertical!
Will stay here one more session, and then up to drops off 6 steps, close to 1 metre, gonna be scary looking down
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 3 point start into short burst, coast then a 10m 90% effort acceleration x 3 x 2 sets - 1 min rest between each rep
Multiple runs per rotation - 3 mins rest between runs
Rotation 1) 30m sprint - 4.28 sec , 4.22 sec
Rotation 2) 60m sprint - stuffed up timing, did another - 8.05 secs
30m slightly faster than last session, although that's not saying much.
60m way slower than ever! Body weight gain not good for longer distances.
I was also forced to run on harder part of the field on the 60m runs, which made my shins ache a little, plus I was getting tired then so called it day.
I've become really quad dominant when running, lots of quad pump which makes it hard to run smoothly. Definitely a quad/push runner now. Man I used to be hammie dominant! Will need to change up training, drop the front squats and squatcleans - while the squatcleans seem to help my hops, there is too much quad action in em. And bring in some hammie moves.
Legs feel way to big now.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) slipped and lost my timing
woah these are way harder than off 6 inches, anyway just did a set to get a feel for em. Lower legs and calves did feel stiff and springy though.
ChinkNasty
New member
doesn't look like your illness affected you all that much, gj pushin through
coolcolj
New member
ChinkNasty said:
it's only hayfever
-------------------------
Much better sleep, I was actually late for my part time job, becuase of that
Feet, ankles and calves pretty trashed up, achey spinal erectors
weighed 96.6kg 212.5lbs straight out of bed in underwear
The non-powered steering wheel in the van feels really light now thanks to a wheel alignment earlier in the week. Man I can drive it with my finger tips now, instead of wrestling and straining hard on it at least 4 days a week. Sure makes a big difference to my upper body recovery, especially my pecs/lats and cuffs. So I didn't feel as sore and tired today as a result. I expect this to impact my upper body training in a positive way.
coolcolj
New member
Sunday 27th August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 1 - Upper Strength - Micro cycle 8
Felt sleepy and tired, but was fairly strong and crisp today. So a productive and decent workout, I left the gym not too run down.
Body weight at gym - 215lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12
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, 15secs each, at the start of each warm up and work set rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x12, +25lbs x 8, +45x5, +70x5, +90x5, +115x3, +125x2
Explosive
Rotation 1) Bar + 125lbs x 4
Rotation 2) Bar + 125lbs x 4
Rotation 3) Bar + 125lbs x 4
I didn't notice much slowdown on the 3rd set. Feeling fairly comfortable now, so I'll go up to 3 plates the next time I do these explosively
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 245lbs x 4 --> hard strain on last rep
Rotation 3) 245lbs x 3 --> just made the last rep, slow through sticking point
Inching on up. Crappy bar made it slightly unstable, but strength wise, I was solid and crisp. Felt good. 225lbs in the warm ups was pretty comfortable and quick, just about speed weight now. Can probably do 7 reps with it.
In a few more weeks I should be able to bang out 4 reps with my 1RM from 2+ months ago, 255lbs.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, 15lbs x 6
controlled
Rotation 1) 20lbs x 10
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 19 (+1 rep)
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
Felt sleepy and tired, but was fairly strong and crisp today. So a productive and decent workout, I left the gym not too run down.
Body weight at gym - 215lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 5, x12
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, 15secs each, at the start of each warm up and work set rotation
Chest Supported T-Bar Rows - medium overhand grip
warm ups - explosive - BAR x12, +25lbs x 8, +45x5, +70x5, +90x5, +115x3, +125x2
Explosive
Rotation 1) Bar + 125lbs x 4
Rotation 2) Bar + 125lbs x 4
Rotation 3) Bar + 125lbs x 4
I didn't notice much slowdown on the 3rd set. Feeling fairly comfortable now, so I'll go up to 3 plates the next time I do these explosively
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 245lbs x 4 --> hard strain on last rep
Rotation 3) 245lbs x 3 --> just made the last rep, slow through sticking point
Inching on up. Crappy bar made it slightly unstable, but strength wise, I was solid and crisp. Felt good. 225lbs in the warm ups was pretty comfortable and quick, just about speed weight now. Can probably do 7 reps with it.
In a few more weeks I should be able to bang out 4 reps with my 1RM from 2+ months ago, 255lbs.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, 15lbs x 6
controlled
Rotation 1) 20lbs x 10
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 19 (+1 rep)
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
coolcolj
New member
Tuesday 29th August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 2 - Lower Strength - Micro cycle 9
Workout was productive, but I didn't really feel all that good and strength is down. I had good sleep too..WTF. Maybe I need to get back into more walking for active recovery which I have cut back a bit.
Changed things up, time to hammer the hamstrings, and cut back on the leg and hip size
Body weight at gym - 215.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Rotating Sets between each exercise
Resting 1-2mins on warm ups and 3 min on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Semi-Explosive in sneakers - BWx8, Bar x 5, 95x5, 135x5, 185x5, 225x5
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 3
2) 335lbs x 3
3) 335lbs x 3 --> last rep very slow
335lbs was pretty hard today, but I also went down a bit slower than before.
It does seem, like ever since I dropped the clean pull and eccentric RDL combo, my squat strength has been going back down. Hamstrings seem to be the key for me in all things. Which is what I'm getting back into today. Hopefully this will turn around things
Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt
did these in between the warm up sets on squats
in sneakers High Hang powerclean - bar x 3
High Hang powerclean + 2 High hang Squatcleans - Bar
Powerclean + High Hang Powerclean + High hang Squatclean - 89lbs
Powerclean + high hang Powerclean 119lbs, 155lbs
In oly shoes - Powerclean x 2 with reset - 185lbs
Powerclean - 205lbs
Warm ups - 155lbs x 1 each side
Semi Explosive up down, controlled down, slight pause at floor.
Left side first, no rest
1) 155lbs x 3 each side
2) 155lbs x 3 each side
3) 155lbs x 3 each side
Nice hammie and calf action. Felt a bit unstable, but that makes it hammer the spinal erectors and obliques even more. Good move. And it doesn't overload the lower back unlike regular deads/RDLs , so nice complement with heavy squats
---------
Rotating Sets between each exercise
minimal rest between each exercise
Single Leg Seated Calf raise - BW for a few reps, +35lbs plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Toe curls on lying leg curl machine - 1 Plate x 12, 2 plate 2x5 - pause at top, middle and bottom
Single Leg Standing Calf raise machine - BW for a few reps, 4 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 5, +35lbs x 5 - 4 sec pause at bottom on each rep on all weighted sets
---
Snatch grip stretched RDL ISO hold - started at knee and ended up an inch off the foot after 1 min
some lower body, and lower back stretches
Workout was productive, but I didn't really feel all that good and strength is down. I had good sleep too..WTF. Maybe I need to get back into more walking for active recovery which I have cut back a bit.
Changed things up, time to hammer the hamstrings, and cut back on the leg and hip size
Body weight at gym - 215.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
20sec 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, rocking on side of ankle etc
2) back extension BWx5 + 4 twisting to each alternate side
3) sit up complex on swiss ball
5) various hops
6) bar complex with 30lbs - 5 reps each - slow hang clean pull onto toes, military press, explosive GM onto toes, snatch grip press, hang power clean, power jerks
Rotating Sets between each exercise
Resting 1-2mins on warm ups and 3 min on worksets
Full Squats - high bar, medium stance - Oly Shoes - no Belt
warm ups - Semi-Explosive in sneakers - BWx8, Bar x 5, 95x5, 135x5, 185x5, 225x5
Controlled down explode up in oly shoes - 275x3, 295x1, 315x1
Controlled down, driven up hard
1) 335lbs x 3
2) 335lbs x 3
3) 335lbs x 3 --> last rep very slow
335lbs was pretty hard today, but I also went down a bit slower than before.
It does seem, like ever since I dropped the clean pull and eccentric RDL combo, my squat strength has been going back down. Hamstrings seem to be the key for me in all things. Which is what I'm getting back into today. Hopefully this will turn around things
Split Leg RDL style Deadlift - HookGrip - in Oly Shoes - no belt
did these in between the warm up sets on squats
in sneakers High Hang powerclean - bar x 3
High Hang powerclean + 2 High hang Squatcleans - Bar
Powerclean + High Hang Powerclean + High hang Squatclean - 89lbs
Powerclean + high hang Powerclean 119lbs, 155lbs
In oly shoes - Powerclean x 2 with reset - 185lbs
Powerclean - 205lbs
Warm ups - 155lbs x 1 each side
Semi Explosive up down, controlled down, slight pause at floor.
Left side first, no rest
1) 155lbs x 3 each side
2) 155lbs x 3 each side
3) 155lbs x 3 each side
Nice hammie and calf action. Felt a bit unstable, but that makes it hammer the spinal erectors and obliques even more. Good move. And it doesn't overload the lower back unlike regular deads/RDLs , so nice complement with heavy squats
---------
Rotating Sets between each exercise
minimal rest between each exercise
Single Leg Seated Calf raise - BW for a few reps, +35lbs plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Toe curls on lying leg curl machine - 1 Plate x 12, 2 plate 2x5 - pause at top, middle and bottom
Single Leg Standing Calf raise machine - BW for a few reps, 4 plates x 5 x 2 sets --> 5 sec hold, then a hold at top, middle and bottom
Lat Machine situp - BW x 10 (progressively lower each rep), +25lbs x 5, +35lbs x 5 - 4 sec pause at bottom on each rep on all weighted sets
---
Snatch grip stretched RDL ISO hold - started at knee and ended up an inch off the foot after 1 min
some lower body, and lower back stretches
coolcolj
New member
Weds
took ages to fall asleep, outter thigh was throbbing, CNS jacked up and dog was annoying!
Hammies, spinal erectors and upper back sore. Legs nowhere near as sore as before, the lower reps making a difference here. They feel much better, no bloated feeling.
weighed 96.8kg 212.96lbs straight out of bed in underwear
----
Thursday
Same deal with sleep as yesterday, but my CNS wasn't jacked this time.
Woke up by alarm so I didn't bother to taking a waking pulse. I'll only record it if I can relax a while.
Posterior chain still sore, but legs and feet feel good, that nice and loose feeling is coming back
weighed 97kg 213.4lbs straight out of bed in underwear
ugh getting heavier...
took ages to fall asleep, outter thigh was throbbing, CNS jacked up and dog was annoying!
Hammies, spinal erectors and upper back sore. Legs nowhere near as sore as before, the lower reps making a difference here. They feel much better, no bloated feeling.
weighed 96.8kg 212.96lbs straight out of bed in underwear
----
Thursday
Same deal with sleep as yesterday, but my CNS wasn't jacked this time.
Woke up by alarm so I didn't bother to taking a waking pulse. I'll only record it if I can relax a while.
Posterior chain still sore, but legs and feet feel good, that nice and loose feeling is coming back
weighed 97kg 213.4lbs straight out of bed in underwear
ugh getting heavier...
coolcolj
New member
Thursday 31st August - Cycle 3 Get Lean+Maintain Strength - Week 10 - Day 3 - Upper 2 Prehab_Rehab - Microcycle 9
Holy crap 5.5lbs heavier since the last time I did this workout!
Didn't feel that good, but I am a bit stronger and it was productive enough. The lower overall rep count allowed me to use shorter rests between each exercise and my forearms weren't as thrashed too.
must admit I didn't think I'd get my pressing/bench strength to go up without direct tricep work, but so I've proven myself wrong big time.
Body weight at gym - 217.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 2 to 2.5 mins between each exercise on work sets, 3 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 155lbs x 4 --> harder strain
first set was quite hard, 2nd felt better and was surprised to do 4 reps again. That's even after having done dumbbell bench close to failure
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 217.5 + 10lbs x 4 (+10lbs -2 reps)
Rotation 1) BW 217.5 + 10lbs x 3 (+10lbs -2 reps)
hard strain on both sets. up 10lbs, but the actual increase is probably closer to 20+lbs, as I am 5.5lbs heavier and the chain/belt weighs quite a bit too.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x6, 50x5, 70x5, 85x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 8 (+5 lbs) --> medium strain on last rep
Rotation 2) 90lbs x 7
Easier than I thought. Better warm up scheme. Carrying the dumbbells was pretty hard though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3
controlled and strict
Rotation 1) 45lbs x 7
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
single arm Face Pulls - with 2sec hold - 40lbs x 12
Dip/pushups stretched ISO hold - BW x 30secs
Shoulder dislocates with wooden staff + few overhead squats with staff and a few reps with an oly bar. The bar seems even easier than I thought
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
Holy crap 5.5lbs heavier since the last time I did this workout!
Didn't feel that good, but I am a bit stronger and it was productive enough. The lower overall rep count allowed me to use shorter rests between each exercise and my forearms weren't as thrashed too.
must admit I didn't think I'd get my pressing/bench strength to go up without direct tricep work, but so I've proven myself wrong big time.
Body weight at gym - 217.5lbs
Workout time - 1.5+ hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 10
Rotating Sets between each exercise
Resting 1min on warm ups and 2 to 2.5 mins between each exercise on work sets, 3 mins at end of each rotation
16inch grip standing Military Press - pushed behind the head at the top
Warm ups - Bar x 8, 65lbs x 5, 95 x5, 115 x4, 135x3
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) 155lbs x 4 (+10lbs -1 rep) --> medium strain on last rep
Rotation 2) 155lbs x 4 --> harder strain
first set was quite hard, 2nd felt better and was surprised to do 4 reps again. That's even after having done dumbbell bench close to failure
Shoulder width Pull ups
warm ups - Shoulder width Pull downs, 2 sec hold on the last rep - 35kg x 10, 50kg x5, 60kg x4, 70kg x3, 80kg x2, Pullup x 1
controlled, 3 sec hold at top, 2 sec pause at bottom
Rotation 1) BW 217.5 + 10lbs x 4 (+10lbs -2 reps)
Rotation 1) BW 217.5 + 10lbs x 3 (+10lbs -2 reps)
hard strain on both sets. up 10lbs, but the actual increase is probably closer to 20+lbs, as I am 5.5lbs heavier and the chain/belt weighs quite a bit too.
Dumbbell Bench - arms/elbows by side - neutral grip
warm ups - 15lbs x10, 35x6, 50x5, 70x5, 85x5,
controlled, 2 sec pause, shoulders pushed off bench at top
Rotation 1) 90lbs x 8 (+5 lbs) --> medium strain on last rep
Rotation 2) 90lbs x 7
Easier than I thought. Better warm up scheme. Carrying the dumbbells was pretty hard though
Dumbbell Curls
warm ups - 3kg x 10, 15lbs x 6, 30x5, 35x3, 40x3
controlled and strict
Rotation 1) 45lbs x 7
Rotation 2) 45lbs x 6
-----------------------
Cooldown - Restorative - ISO stretches
Subscap raises 4kg x 15 + 30 secs Pec/Subscap stretched ISO hold
single arm Face Pulls - with 2sec hold - 40lbs x 12
Dip/pushups stretched ISO hold - BW x 30secs
Shoulder dislocates with wooden staff + few overhead squats with staff and a few reps with an oly bar. The bar seems even easier than I thought
static stretches for upper body/cuffs and some lower body
palms away and palms facing single arm, stretch/traction on chin bar, feet on floor
coolcolj
New member
http://www.michaelboyle.biz/documents/articles/Elasticity_versus_Power.pdf
This is why we have terms like rate and mag dominant
This is why we have terms like rate and mag dominant
coolcolj
New member
Friday 1st September
Better sleep. Whole body is sore, legs have lost that nice feeling
weighed 96.8kg 212.96lbs straight out of bed in underwear
Saturday 2nd September
Upper body still pretty sore, but legs have got that loose and light feeling back. I did a bit of stretching on my hips, quads and calves yesterday too
I did plan to do my speed/power session today, but when afternoon rolled around I felt tired and lethargic. Poor meal timing etc.. Nice sunny day though, perfect conditions!
weighed 97.1kg 213.62lbs straight out of bed in underwear
Wooo heaviest I've been in a while yet...
Sunday 3rd September
Shoulders and upper traps moderately sore from my part time job yesterday.
Legs still feel pretty decent but not as good as yesterday.
Dark and cloudy today, and it might rain...I should have trained yesterday...make hay while the sun still shines as the saying goes...
weighed 96.3kg 211.86lbs straight out of bed in underwear
Better sleep. Whole body is sore, legs have lost that nice feeling
weighed 96.8kg 212.96lbs straight out of bed in underwear
Saturday 2nd September
Upper body still pretty sore, but legs have got that loose and light feeling back. I did a bit of stretching on my hips, quads and calves yesterday too
I did plan to do my speed/power session today, but when afternoon rolled around I felt tired and lethargic. Poor meal timing etc.. Nice sunny day though, perfect conditions!
weighed 97.1kg 213.62lbs straight out of bed in underwear
Wooo heaviest I've been in a while yet...
Sunday 3rd September
Shoulders and upper traps moderately sore from my part time job yesterday.
Legs still feel pretty decent but not as good as yesterday.
Dark and cloudy today, and it might rain...I should have trained yesterday...make hay while the sun still shines as the saying goes...
weighed 96.3kg 211.86lbs straight out of bed in underwear
eager2learn
New member
Hi coolcolj. I was just wondering, what are your goals? Are you trying to get big oly #'s, and stay at the same bodymass?
Thanx!
Thanx!
coolcolj
New member
Sunday 3rd September - Cycle 3 Get Lean+Maintain Strength - Week 11 - Day 1 - Speed/Power - Microcycle 9
Workout at local rugby field down the road.
Fairly warm, and the sun did eventually come out. Body weight the same as last session, so at least a constant variable, and speed was up. Plus my jump as well, but not sure.
Legs and hips felt decent enough. Didn't feel hyper, but I was productive.
And even though I did more than last time, I don't feel as hammered and achey/sore. Shins felt pretty good for the first time in ages, although I did jarr my old ankle injury slightly...
Halfway through the workout, a little girl from a family hanging out at the park came and followed me around, watching me train and asking all those questions young kids always do..she even mentioned to me "you have big legs" after looking at my calves walking behind me
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 15 sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same, but vertical jump was an inch higher
Rotation 3) same, slightly lower
First set of jumps was about the same before, but on the 2nd set I was able to touch an inch higher than a mark on the wooden panel on the brick wall.
Which I think is higher than I've ever jumped here, but I'm not sure.
Pretty effortless all round, but I did land a bit deeper on the last depth jump , which jarred my old ankle injury a bit due to a stretch in the ankle's lesser range of motion.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) missed....
Rotation 2) 7.4 secs
Forgot to do em on the first rotation. Sure made a difference on my sprints after doing em on the 2nd rotation though. Not bad, nice and springy, but with room for improvement. Only did one set as I wanted to leave more gas in the tank for the sprints, and best to ramp up things slowly to allow my feet and lower legs to adjust to the forces.
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2
Multiple runs per rotation - 3 mins rest between runs
Vertical jump before running, on most runs
Rotation 1) 30m sprint - stuffed up timing , 4.25 sec
Rotation 2) 30m sprint - 4.15 sec, 60m run - 7.9 secs
Rotation 3) 60m sprint - 7.88 sec, 7.75 secs
What can I say, my hamstring function has improved dramatically! No quad pump and no achey hips. Felt much smoother, but not as good as I have been before, but its a start. And the times on the stopwatch and video back me up. 30m sprint drops from 4.22 to 4.15sec, 60m sprint from 8.05 to 7.75 sec since the last session at the same bodyweight. Top speed felt higher.
clip of the first three 30m runs. Looking smoother, and pulling more with my hammies. I managed to capture my jump and this shuffling jig I tend to do before each run - although you may need to increase the video size to see it better
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_BW214_4.25_4.15sec_3Sept06.mpg
I prefer the 60m runs, as I can get a better flow and rhythm going, 30m is over way to quickly. In fact the last 60m run, felt the best everywhere, start, acceleration, stop speed etc.
Called it a day there, no need to overload myself right now.
I was also able to do more runs. Improved movement efficiency = greater work capacity. I wasn't even sore and tight afterwards, so I didn't bother stretching anything at the end. My right hamstring did complain in the earlier warm up runs, but it was fine when it mattered.
Best of all my shins felt great, slight ache in the warmups, but no issue at all in the longer 60m runs at the end, where they usually start to hurt.
Calf work is really doing the biz. They have gotten bigger from em, as that little girl noticed
But I'm getting faster and the pain is gone, so it's all good. I never used to believe in calf work, as Charlie Francis would say it ain't needed and a bad thing. That maybe the case if your 180lbs or under and fairly lean, but us heavier folks need it to be able strengthen the feet and lower legs to help absorb the forces !
Workout at local rugby field down the road.
Fairly warm, and the sun did eventually come out. Body weight the same as last session, so at least a constant variable, and speed was up. Plus my jump as well, but not sure.
Legs and hips felt decent enough. Didn't feel hyper, but I was productive.
And even though I did more than last time, I don't feel as hammered and achey/sore. Shins felt pretty good for the first time in ages, although I did jarr my old ankle injury slightly...
Halfway through the workout, a little girl from a family hanging out at the park came and followed me around, watching me train and asking all those questions young kids always do..she even mentioned to me "you have big legs" after looking at my calves walking behind me
Body weight at gym - 214bs in sweat pants and t-shirt
Workout time - ?
Workout rating - 8/10
Warm up
warm up - 15 sec 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.
dynamic stretches and swings, rocking on side of ankle, standing on one leg with eyes shut, various hops in place in bare feet at home. Running in the spot type drills.
- 15mins worth up to this point
Slow Jog - 50m x 5 - 1 mins rest, getting faster each run
Run complex increasing in speed each run to 50% speed - 1 mins rest
2 sets - trying to stay as smooth, relaxed and fluid as possible
25m prime times (stiffed legged runs), 10m straight run, then into lateral run, right side 5m, left side 5m, into backwards run 5m, then two 360 pivots to each side.
Rotating Sets between each exercise
Resting 1-2 mins on warm ups and 3 mins between each exercise on work sets
Vertical Jumps and Altitude drops on Concrete/Tarmac floor, off steps
warm ups - did a set of 2 altitude drops and 1 depth jump going higher time
Rotation 1) 2 x standing Vertical Jump + 2 Altitude drops off 5 steps (about 32 inches) - sticking the landing + Depth jump off 4 steps (about 26 inches ) trying to break the fall as quickly as I can
Rotation 2) same, but vertical jump was an inch higher
Rotation 3) same, slightly lower
First set of jumps was about the same before, but on the 2nd set I was able to touch an inch higher than a mark on the wooden panel on the brick wall.
Which I think is higher than I've ever jumped here, but I'm not sure.
Pretty effortless all round, but I did land a bit deeper on the last depth jump , which jarred my old ankle injury a bit due to a stretch in the ankle's lesser range of motion.
Speed Hops - 12 inch step - hand timed
warm ups - did a few on a 6inch step and a few on 12 inches
10 reps as fast as possible
Rotation 1) missed....
Rotation 2) 7.4 secs
Forgot to do em on the first rotation. Sure made a difference on my sprints after doing em on the 2nd rotation though. Not bad, nice and springy, but with room for improvement. Only did one set as I wanted to leave more gas in the tank for the sprints, and best to ramp up things slowly to allow my feet and lower legs to adjust to the forces.
Sprints - 3 point start - in spikes - Grass field - hand timed
Warm ups - 1 min rest between each rep
2x2 40m runs up to 80% speed
3 point start into short burst, coast then a 10m 90% effort acceleration 2x2
Multiple runs per rotation - 3 mins rest between runs
Vertical jump before running, on most runs
Rotation 1) 30m sprint - stuffed up timing , 4.25 sec
Rotation 2) 30m sprint - 4.15 sec, 60m run - 7.9 secs
Rotation 3) 60m sprint - 7.88 sec, 7.75 secs
What can I say, my hamstring function has improved dramatically! No quad pump and no achey hips. Felt much smoother, but not as good as I have been before, but its a start. And the times on the stopwatch and video back me up. 30m sprint drops from 4.22 to 4.15sec, 60m sprint from 8.05 to 7.75 sec since the last session at the same bodyweight. Top speed felt higher.
clip of the first three 30m runs. Looking smoother, and pulling more with my hammies. I managed to capture my jump and this shuffling jig I tend to do before each run - although you may need to increase the video size to see it better
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_Sprint30m_BW214_4.25_4.15sec_3Sept06.mpg
I prefer the 60m runs, as I can get a better flow and rhythm going, 30m is over way to quickly. In fact the last 60m run, felt the best everywhere, start, acceleration, stop speed etc.
Called it a day there, no need to overload myself right now.
I was also able to do more runs. Improved movement efficiency = greater work capacity. I wasn't even sore and tight afterwards, so I didn't bother stretching anything at the end. My right hamstring did complain in the earlier warm up runs, but it was fine when it mattered.
Best of all my shins felt great, slight ache in the warmups, but no issue at all in the longer 60m runs at the end, where they usually start to hurt.
Calf work is really doing the biz. They have gotten bigger from em, as that little girl noticed
But I'm getting faster and the pain is gone, so it's all good. I never used to believe in calf work, as Charlie Francis would say it ain't needed and a bad thing. That maybe the case if your 180lbs or under and fairly lean, but us heavier folks need it to be able strengthen the feet and lower legs to help absorb the forces !
coolcolj
New member
Don't feel too bad and not as sore as I expected. Not even drained.
Hammies, spinal erectors and upper back/traps achey, but not that bad. Feet and lower legs feel ok too, unlike last time. Running my fingers across the lower inner shins feel fine on my right side, but there is some ache on my left side. Still a nice improvement. It's getting there.
pain in my left elbow though when I straighten out my arm, not sure how that happened, and I have to bench tommorrow...
weighed 96.3kg 211.86lbs straight out of bed in underwear
plan to do a 12min walk, and easy active recovery work and light stretching today
Hammies, spinal erectors and upper back/traps achey, but not that bad. Feet and lower legs feel ok too, unlike last time. Running my fingers across the lower inner shins feel fine on my right side, but there is some ache on my left side. Still a nice improvement. It's getting there.
pain in my left elbow though when I straighten out my arm, not sure how that happened, and I have to bench tommorrow...
weighed 96.3kg 211.86lbs straight out of bed in underwear
plan to do a 12min walk, and easy active recovery work and light stretching today
coolcolj
New member
Tuesday 5th September - Cycle 3 Get Lean+Maintain Strength - Week 11 - Day 2 - Upper Strength - Micro cycle 8
Below average workout. Sleepy etc, but it was productive and I am stronger
Body weight at gym - 214.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 6, x10, x 12
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, 15secs each, at the start of each warm up and work set rotation
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 5 (+1 rep) --> hard strain on last rep
Rotation 2) 245lbs x 4
probably should have just banged out sets of 4 aiming to get 3 full sets...oh well I am stronger, will stay here until I get at least 2 sets of 5 and then up to 255. Lots of pecs today, which I don't like. Made it feel like they were going to get strained...
Chest Supported T-Bar Rows - medium overhand grip
warm ups - 3 sec hold on last rep - BAR x12, +25lbs x 8, +45x5, +70x4, +90x3, +115x3, +135x2
2 sec pause at bottom, 3 sec hold at top
Rotation 1) Bar + 160lbs x 3
Rotation 2) Bar + 160lbs x 3
Rotation 3) Bar + 160lbs x 3 (+1 rep)
Damn hard and glutes tensing like mofo! Easier than last time though. Will stay here for a bit and then up the weight and drop to doubles.
-------------------------------------------------------
Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 20 (+1 rep)
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, with 3 sec hold at parallel ---> 15lbs x 3, 20x2
controlled, with 4 sec hold at parallel
Rotation 1) 25lbs x 4
Rotation 2) normal --> 25lbs x 6
-----------------------
Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
Below average workout. Sleepy etc, but it was productive and I am stronger
Body weight at gym - 214.5lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
1) whole body dynamic stretches and swings
2) scapular push ups - on bench x 6, x10, x 12
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, 15secs each, at the start of each warm up and work set rotation
16inch grip Bench - shoulders slightly tucked, no arch or leg drive
Warm ups - Semi Explosive - Bar x 12, 95lbs x 8, 135x5, 165x5, 195x4, 225x2
controlled, no bounce, driven up hard
Rotation 1) 245lbs x 5 (+1 rep) --> hard strain on last rep
Rotation 2) 245lbs x 4
probably should have just banged out sets of 4 aiming to get 3 full sets...oh well I am stronger, will stay here until I get at least 2 sets of 5 and then up to 255. Lots of pecs today, which I don't like. Made it feel like they were going to get strained...
Chest Supported T-Bar Rows - medium overhand grip
warm ups - 3 sec hold on last rep - BAR x12, +25lbs x 8, +45x5, +70x4, +90x3, +115x3, +135x2
2 sec pause at bottom, 3 sec hold at top
Rotation 1) Bar + 160lbs x 3
Rotation 2) Bar + 160lbs x 3
Rotation 3) Bar + 160lbs x 3 (+1 rep)
Damn hard and glutes tensing like mofo! Easier than last time though. Will stay here for a bit and then up the weight and drop to doubles.
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Rotating Sets between each exercise
Resting 1 min on warm ups and 2 mins between each exercise on work sets
Dip Shrugs
warm ups - bench dip style x 10, regular 10sec Hold + 6 reps
2 sec hold at top pushing up hard - keeping chest high and shoulders back
Rotation 1) BW x 20 (+1 rep)
Elbow on Knee single arm External Rotation - started from bottom
warm ups - 4kg x 8, with 3 sec hold at parallel ---> 15lbs x 3, 20x2
controlled, with 4 sec hold at parallel
Rotation 1) 25lbs x 4
Rotation 2) normal --> 25lbs x 6
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Cool down - Restorative - stretches
Static stretches - lats, shoulders, rear delt, bicep, tricep, cuffs and lower body
Shoulder dislocates with wooden staff - lots + a few overhead squats
eager2learn
New member
coolcolj said:
Any idea why this happens?
I get the same thing after a day of hard olympic lifts.
However a squat day makes me sleep well. Go figure.
super_rice
New member
I have heard other athletes report sleeping problems after heavy oly lifts, and a few cases after heavy front squats. I think it's got something to do with the fact that if you psyche up to perform a lift or if a movement requires you to be extremely dialed in, your CNS is just so charged that it remains this way post workout - so you can't relax and sleep.
IMO, the magnesium helps with this a lot.
IMO, the magnesium helps with this a lot.
eager2learn
New member
super_rice said:
It was really bad for me when I first started. An oly workout would leave me in aggression mode (and keep me feeling twitchy) for 24 hours.
It's been a year and it's not nearly as bad now, but still bad.
For you guys who have been doing oly lifts for more than a couple of years, do you still have this problem?
I already have a good diet, drink tons of milk (lots of magnesium there), and take a vitamin supplement. Do you think a magnesium supplement would still help with the jacked up CNS thing?
super_rice
New member
Milk won't give as much magnesium as you need for it to be effective as a sleep enhancer and muscle relaxant. Take a nice 300-400mg hit an hour before bed and it's a real gooood.
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