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Blitzforce
08-01-2002, 03:35 AM
Thought I start a training log. I won't have any diet details, just workouts, poundages, measurements and photos

Diet is basicly eat every 2-3 hours. Servings of Whey 3-4 times a day (before and after training with fast carbs), vitamin C, multi-vitamins, fishoil and lots of glutamine.

I've been training for 3 months properly now, starting my 4th month tommorrow!

Stats

5'8.5" tall
100% Lifetime natural


Weight

Post Diet - Pre Gym 2/5/02 - 81kg 178lbs 12-14% bodyfat

Journal Start - 2/8/02 - 86kg 190lbs 12-14% bodyfat


Cold Measurements

left and right side where applicable

Journal Start 2/8/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9



Pics - A few posts in the Members pics section, as well as in this journal


Goals


Short Term

To get bigger, stronger and more explosive.
Get that nasty power athlete look - ie an NFL running back I think, like David Boston? :D
I'd like to get to 90kg or 200lbs while staying at the same bodyfat or even get leaner :)

Power Clean 225 lbs for 3 reps
Power Snatch 135 lbs for 3 reps



Training Split

Day1 - Chest and Back
Day2 - Legs
Day3 - Rest
Day4 - Shoulders, Abs Arms
Day5 - Rest

Subject to change though - been thinking about doing
a 2 way split, Sun/Mon and Weds/Thurs type.


Starting day 1 tommorrow


Oh and most importantly I'm staying clean and NATURAL! :)

Black_Curtain
08-01-2002, 03:57 AM
Nice split. Good luck.

Joe Black
08-01-2002, 04:08 AM
Welcome to the boards and good luck!

BennettBoy
08-01-2002, 07:45 AM
5'9" tall
86kg 190lbs
about 11-12% bodyfat I think

Dude you must be one ripped up mofo. I'm 5'9" 184 and haven't a clue what my bodyfat % is (I'd guess 12%), so you must be doing great. Post your pics ASAP and good luck with your training.

And welcome.

Blitzforce
08-02-2002, 04:22 PM
Thanks guys, well I've updated my first post with real cold measurements. Pics real soon.

I'm definitely not lean, but I can see faint outlines of my abs, but I'm not fat either. Slightly bulked I guess. I used to be quite fat 7 months ago - had a 40+ inch waist and weighed over 210lbs! I dieted that off and got down to 81 kg 179lbs. I pretty much eat what I want now, and don't gain any fat - I'm so glad!!

My training is going great - good gains in size and strength!

Well I'm off to train my Chest and Back in an hours time. Back with details.

Blitzforce
08-02-2002, 04:23 PM
Friday 2nd August 2002 - Chest and Back

Overall had a good workout today - pretty quiet in the gym today. Must be a Friday thing, same deal on previous Fridays :)

Didn't get that much sleep last night - Oh well, so felt kinda crappy heading to the gym. But I did ok.

Nice pump in all worked parts.

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Overhead squats and some Clean and Jerks working on my form.

Workout uses Compensatory Acceleration for all reps.
Controlled Eccentric - about 2 to3 secs

Yates Barbell Overhand Rows

Did 3 warmup sets

3x6 with 170lbs - 2.5 mins rest
Up 5lbs from last workout felt heavier than I liked. But I got all the sets and reps in. Last set almost failed. Going up 5lbs next workout


Incline Dumbell Bench Press

3 Warmup sets

2x8 with 70lb Dumbells - 2.5 mins rest
Got all my reps. Came a bit too close to failure for my liking. But I did em so going up to 75s next Chest day :)

1x8 Speed set with 40lbs


Shoulder Width Pullups

Bodyweight - Wanted 8 reps. 2.5 mins rest

1st set got 8 tough!
2nd - Failed at 5
3rd - Failed at 4

As soon as I get 8 reps in all sets, I'll start adding weights
But I find it difficult to progress on this, since I seem to be adding 2 lbs of lean body mass a week!

Wide Grip Bench Press to collar bone

Just started this 3 workouts ago, so not going heavy just yet
Did a few warmups

2x6 100lbs

Blitzforce
08-02-2002, 11:38 PM
Saturday 3rd August 2002 - Legs

My fav workout day!!!

Damn was it warm today! Its actually supposed to be winter here...so off went the trackpants and on came the shorts and T-shirt :)

Again poor quality sleep last night :(
Upper body still a bit sore from yesterday too, but not major DOMS sore though, more a slight stiffness and ache. Felt a bit flat though - need to eat more carbs!

Overall a good workout from a reps and set point of view - ie I met al my targets. But dam the squats kicked my ass... read on below. Starting to feel like I'm heading towards overtraining - gotta back off next workout
and get mroe sleep!

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Overhead squats and some Clean and Jerks working on my form.

I practised some Hang snatches with 55 lbs.
Changing my form, and it fell much better now. Doubled the bar speed! Looking forward to trying it out heavier next time.

Workout uses Compensatory Acceleration for all reps.
Controlled Eccentric - about 2 to 3 secs

Hang Cleans

2x5 125lbs - 2.5 mins rest

Form is getting good on these, felt really whip snap like.
Feet left the ground just about the right height. But I need to bend my legs more, too much lower back today. Rebend technique is getting good too.
Felt pretty light will go up 5 lbs next workout

Power Cleans

1x5 155lbs

Weight feels about right, but form got sloppy after the 3rd rep, so will stick to sets of 3 in future. Good explosiveness today, feet left the ground and excellent minimal knee bend catch with hands fully wrapped on bar.

Will stick with this poundage for another workout

High Bar Full Back Squats

3 warm up sets

2x5 215lbs Ass to the grass

I upped the weight 10lbs since last workout and I think it was a bad decision! I guess the thought of getting so close to two 45s on each side made me rush things :)
I still got my target reps, but damn the last rep on set 2 - I almost
got stuck on the sticking point, but somehow I busted through and the bar shot up. Getting really good explosion off the bottom now. Damn too close to failure!

Upping 5lbs next workout


Full Front Squat - Olympic Grip

2x5 175lbs Ass below the grass :)

These really loaded me up! I felt like I was drowning today doing these. Not really getting the explosion off the bottom I want :( I guess it goes back to when I upped the weights by 10lbs instead of 5 last workout. Oh well 5lbs extra next workout

Really felt it in the hamstrings today - as well of quads of course. But it seems as I go heavier on this, the hamstrings get used more.


Glute Ham Raise on the Floor

Warmed up with a light set of Romanian Deadlifts

1x6 Bodyweight

Felt a bit strained today so only 1 set
Starting to get strong on these. Not using as much arms to push off the ground now. Getting close to be able to do a single full rep unassisted :)


Romanian Deadlifts

1x6 135lbs

Not really pushing on these just yet. I do these slow down and explosive up.
up 10lbs next workout


Standing Calf Raise on squat machine

3x6 70lbs

Again not pushing on these yet. Up 10lbs next workout



Reverse Hypers


2x12 Bodyweight

Just to unload the spine and flush blood into lower back

Blitzforce
08-04-2002, 10:55 PM
Monday 5th August - 5/08/02 - Shoulders, Abs and Arms

I went to the gym without a set workout. Bad mistake - I got a bit too carried away! I was supposed to take it easy, but when the blood is pumping things happen :0
All I knew is that I wanted to bomb my delts and arms. Its been a month since I worked my shoulders directly, just relying on my Olympic lifts and upper body work to keep em going, and I guess they have gone a tiny bit bigger.

Well it was time to get my shoudler wide and freaky :)

Lots of sleep last night, maybe too much. Still felt a bit down from legs day.

Workout was too long! Didn't get a chance to work my rotary cuffs, but I'll do em later tonight at home. But I did leave the gym with an enormous pump on my shoulders, chest and arms!
Glutes were a bit sore though.

Workout time - 1.5 hours

Whole bunch of Olympic Lift complexes

Well I did a whole lot of OL hybrid complexes!
Lost count. I think I did 3 sets of each

Basicly I worked up to

Power/Hang clean and push press - 100lbs
Power/Hang Snatch and Behind the neck jerk - 75lbs

I also did a few sets with overhead squats and front squats
addded into the complex, hmm bad idea, my legs are sore from Legs day :(
Boy do these get the heartrate and breathing up! I think these with lighter weight could make an excellent fat burner interval training :)

Single Arm Dumbell Leaning Press

1x6 30lbs tempo 10X0 2 mins rest
1x6 40lbs
1x6 45lbs

These work great! Really does hit the side delts hard - huge delt pump. You sorta do one side at a time leaning slightly away from the dumbell, kinda like a shallow side press. 45lbs felt good - will use again next workout


30 degree Incline Dumbell curls

2 warm up sets 10lbs amd 15lbs

35lbs tempo 10X0 2 mins rest
1x6 failed
1x5 failed

Damn I hit failure on these :( I wanted 7 reps, but I guess the OL Complexes tired my biceps too much.

Standing dumbell cheat curl 1x6 30lbs sorta speed set


Decline Dumbell Tricep Extensions

1 warmup 10 reps 15lbs

2x7 35lbs Tempo 10X0 2mins rest


Bodydrag Barbell curls

1x6 30lbs Tempo 2010 1mins rest
1x6 40lbs

Thought I'd try something different :)

Close Grip Bench Press

few warmups

did 4x6 working up to 100lbs tempo 10X0 1 mins rest

new exercise still feeling my way


Hanging Leg raise curl up

2x6 Bodyweight Tempo 10X1 1 min rest

Toe raise

2x11 35lb barbell tempo 2021 1 min rest

Blitzforce
08-05-2002, 01:10 PM
This week will be an Unloading Phase.

So the next workout MicroCycle will have reduced volume.

Then it's time to bring in some new exercises for the next 3 week block. After that I think its time to cycle off for 2 weeks and start anew training cycle. We'll see

Must say those OL Complexes and Semi Side presses really did the biz on my delts and traps - looking much larger this morning!

Blitzforce
08-06-2002, 10:49 PM
Wednesday 7th August - 7/8/02 - Chest and Back

Great workout today! Progress across the board! So much for my Unloading week, hell no its Chest and back as per usual :)
Good good sleep last night. Tried out some ZMA. Bodyweight is on the rise too about 86.5 to almost 87kg (192lbs)

Awesome pump in all worked parts.

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches, Clean grip snatches and Overhead squats.


Yates Barbell Overhand Rows

Did 3 warmup sets

3x6 with 175lbs - Tempo 20X0 2 mins rest

Going up 5lbs next workout


Incline Dumbell Bench Press

3 Warmup sets

2x6 with 75lb Dumbells - Tempo 20X0 2 mins rest

Powered right through both sets, really surprised myself!
Slight pain in left cuff area when I cleaned the dumbells up :(

2x7 for next workout

1x8 Speed set with 45lbs Tempo 10X0


Shoulder Width Pullups/Chins

Bodyweight - Wanted 8 reps. 2.5 mins rest

Pullup 1x8 Tempo 20X0 - last rep felt hard but ok
Chins 1x7 Temo 20X0 - hmm much easier than pullups
Pullup 1x4 damn failed and felt really hard!

Finally some progress, think I'll switch to all Chins now. Felt much stronger in them, great lower bicep pump too.


Wide Grip Bench Press to mid chest

Did 5 sets (including warmups) working up to 135 lbs for 6 reps
Starting to get into the groove now, probably start going heavy soon.

Blitzforce
08-07-2002, 10:43 PM
Thursday 8th August - 8/8/02 - Legs


Again poor quality sleep last night :(
Upper body pretty sore from yesterday, mainly chest, but at least it seems my upper chest is finally coming up, due to a change in my Incline Dumbell BP technique! I'm going wider now.


Pretty good workout in terms of progress, but felt like crap leaving the gym. Workout too long as well!
But on a positive note, I pushed myself today and my body responded to the challenge! Starting to get really good recruitment and starting strength in the Olympic lifts!!

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches


Olympic Lifts

2.5 mins rest

Hang Snatch 1x4 70lbs
Need to workout on my form here - not exploding!

Power Snatch 2x3 105lbs
Not too bad - could be better.

Hang clean 1x4 120lbs, 1x3 135lbs
Man I'm really firing on these!

Power Clean 2x3 160lbs
Good form today! Really exploding now!



High Bar Full Back Squats

3 warm up sets

2x4 225lbs Tempo 20X0, 3 mins rest

1st set was horrible, I leaned too far forward. Felt it in my lower back. Man I dunno about back squats, seems to be all glutes and hamstrings and lower back, no quads!


Full Front Squat - Olympic Grip

2x4 185lbs Tempo 20X0, 2.5 mins rest


Butt to Heels Jump Squats

2x6 45lbs

Felt all glutes to me - jumping box squats seem much better


Glute Ham Raise on the Floor

Warmed up with a light set of Romanian Deadlifts

1x6 Bodyweight tempo 30X0


Romanian Deadlifts

2x6 140lbs tempo 31X1 2 mins rest


Standing Calf Raise on squat machine

3x6 90lbs Tempo 32X2 1 mins rest


Reverse Hypers


1x12 Bodyweight Tempo 2222

Just to unload the spine and flush blood into lower back

Blitzforce
08-08-2002, 04:38 PM
I've been looking at my back squat form in the mirror, and its time to change it!

If you start the move with you butt first you sit back and you'll feel your hamstrings stretch, more effort in your glutes and your shins stay pretty vertical.
If you start the move with your knees bending first you go more directly downwards and the knees move forwards more, and this is more quad heavy in feel. The later is better for athletes and bodybuilders I feel. The former is what powerlifters tend to do.

I actually learnt the first style by accident and I've been squatting like this for a while. Now its time to change my form to the later because I don't like the butt heavy feel and hamstring stretch of this form, which tends to make me lean too far forward. I do not get any Quad simulation at all.

Blitzforce
08-08-2002, 06:57 PM
Damn bodyweight is really rising! About 87+kg now! 192 or so lbs

That means bigger measurements, and so it seems. I took the tape measure out and everything is up!

Arms are almost 15 3/8 now flexed
Forearms have been getting a hammering and it shows almost 12.5 inches!
Calves up to 16 3/8
Legs are almost 26.5 inches
Traps and neck are standing to get big too from all those Olympic lifts.

I'll wait till the end of the month to do a full measurement report.
I should be 195lbs+, maybe even 200lbs by then :)
My bodyweight always shoots up the day after Legs day.

Hopefully I'll have some pics up soon as well - waiting on my digicam!

Been thinking about changing my training split so I can train back and front squats on separate days. So it will be a 3 days a week whole body type thing

Something like this.

Day 1 - Back squat, Lateral lunge, glute ham raise, Calf raise, Incline DB BP, Yates Rows, Dumbell Shoulder press, Incline curls, Decline tricep extensions, Abs, Reverse hyper
Day 2- rest
Day 3 - Olympic lifts, Overhead squat, cuffs, and shins
Day 4 - rest
Day 5 - Front Squat, Romanian deadlifts, Calf Raise, Push press, Chins, Close Grip Bench Press, Abs, reverse hyper
Day 6 - rest
Day 7 - rest

It looks pretty cool.

Blitzforce
08-09-2002, 10:11 PM
Before I outline todays workout I just wanted to make some comments.

I'm still amazed at how my body has changed in the last 3.5 months! I'm getting bigger, stronger, and more explosive every week. Todays workout is the proof! Needless to say I'm over the moon. Typical BB'er workouts just do not cut it when it comes to functional size and strength!

I'm a pretty bulked up person right now and I'm surprsied that I can do a standing long jump over 8 feet, almost 9 feet now, up a few inches this week, and vertical jump has gone up too, while having added 12+ lbs of beef!

I'm sure gonna be a scary dude at 220lbs and 7% bodyfat in the gym, and on the field or playground basketball court come Christmas!!! :cool:

Blitzforce
08-09-2002, 10:35 PM
Saturday 10th August - 10/08/02 - Shoulders, Abs and Arms

I forgot to bring my workout sheet again to the gym today! So I kinda improvised again, but no matter I was awesome in the gym today!! I thought I was heading into overtraining, but it seems this is not the case at all!

Workout was too long, but its no big deal I guess, when I keep getting bigger and stronger and more explosive, faster than anyone in the gym, and yet I'm 100% natural - scary! :)

It's time I concentrated on the snatch though and bring that up, love to snatch 135lbs soon :)

Workout time - 1.5 hours

Whole bunch of Olympic Lift complexes

Well I got really carried away on the OL today
but when you smash a PR its all good!

I warmed up doing the usual light bar
hang clean, overhead squats, clean grip snatches etc
Then I did progressively heavier sets of hang cleans
and snatches, clean and jerks etc

I then did the following

Hang snatch with Behind the neck jerk - 2x5 75lbs
Power snatch - 95lbs 3 reps
Hang clean and push press - 2x5 115lbs
Hang clean and Jerk - 2x5 115lbs
Power clean and front squat 1x5 135lbs
Jumping deadlift/pull 1x5 135lbs

PowerClean 185lbs x 1.75 !!!

I loaded the bar just to see how I'd go since I was feeling good and explosive and I did it! It felt so much lighter than a month ago! I freaked out when the bar shot to shoulder level,
it took me by surprise and I racked it perfectly. Second rep I didn't pull the bar as high, I did get under it and racked it, but I slightly hurt my right wrist and since I'm not using bumper plates on a platform I decided to bail it :)

Its freaky, because I'm front squating 185lbs now for 2 sets of 4!!
It shows that I have good power conversiona nd CNS firing ability!
Won't be long now till I rep out with this weight :D

Single Arm Dumbell Leaning Press

1x8 45lbs tempo 20X0 2 mins rest
1x8 50lbs
1x8 55lbs

55s felt fairly light, will do 60s next workout


30 degree Incline Dumbell curls

1 warm up set

35lbs tempo 20X0 2 mins rest
1x8 Tough
1x4 failed

Not too bad, the Olympic lifts tired my biceps out so its cool


Decline Dumbell Tricep Extensions

1 warmup

2x8 35lbs Tempo 20X0 2mins rest


Bodydrag Barbell curls

1x8 50lbs Tempo 2011 1mins rest
1x8 75lbs

Pretty light


Close Grip Bench Press - 6 inch grip

few warmups

1x6 95lbs tempo 10X0 2 mins rest
1x6 115lbs
1x6 115lbs I alternated the tempo one each rep
first was 21X0 and next rep was 3120

Hanging Leg raise curl up

2x7 Bodyweight Tempo 20X1 1 min rest

Blitzforce
08-11-2002, 03:10 PM
Played some basketball yesterday - holy crap! Am I so much faster and explosive than 1 month ago!!! Jumped 3 inches higher too!

Blitzforce
08-11-2002, 09:18 PM
Monday 12th August - 12/8/02 - Chest and Back

Great workout today. Lower back was still a bit sore from Bball yesterday. Hmm bodyweight went back to 86kg :rolleyes:
Must be getting leaner from Bball or soemthing, cause I'm bigger and stronger...

Awesome pump in all worked parts. My whole delt region is pumped up like nothing for some reason, must be the bench press?

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean and push press.


Yates Barbell Overhand Rows

Did 3 warmup sets

2x6 with 180lbs - Tempo 20X0 2.5 mins rest

Going up 5lbs next workout. Lower back felt a bit tight from BBall yesterday.

1x8 115lbs Speed set


Incline Dumbell Bench Press

3 Warmup sets

2x8 with 75lb Dumbells - Tempo 20X0 2.5 mins rest

Whoops - I was meant to do 2x7 today and did 2x8 by mistake, and went very close to failure...

2x5 for next workout with 80lbs dumbells I guess ...

1x8 Speed set with 45lbs Tempo 10X0


Shoulder Width Chins

Bodyweight - Wanted 8 reps. 2.5 mins rest

1x8 Tempo 20X0 - last rep felt hard but ok
1x8 Almost failed on last rep
1x4 Last rep was hard so stopped the set.

Once I get 8 reps for all sets, its time to add some weight :)


Wide Grip Bench Press to mid chest

2 warmups

2x6 140lbs - Tempo 2010 2.5 mins rest

Not going heavy just yet.

MonStar
08-12-2002, 06:33 AM
Nice chest and back strength man. Keep up the detailed journal its looking good. :):)

Blitzforce
08-12-2002, 05:01 PM
Thanks, but not as strong as I want to yet. For a while my incline dumbell BP was stuck at 55-60lbs, but once I changed to my current split with more days rest, then I started gaining again.
But my gym only has up to 140lb dumbells, so sooner or later I'll have to switch to barbell inclines :)

I'm thinking of dumping the Barbell rows and doing the 2 arm dumbell rows on a 70 degree incline bench. My lower back is getting hammered and I need to do squats too :(

Blitzforce
08-12-2002, 10:49 PM
Tuesday 13th August - 8/8/02 - Legs

Sleep was ok last night, but interupted :(

Damn my lower back was sore from the Yates rows yesterday and still reocovering BBall on Sunday. Plus an ache in right hammie area for some reason. My CNS seem a bit down. So I decided not to do any Olympic lifts today, plus the fact my cuffs feel a bit tender - most probbaly from my chest work.

Not sure if I'm headng into overtraining or not - felt flat today.


Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches


High Bar Full Back Squats

3 warm up sets

I knew things weren't right today when the warmups felt very heavy! So I decided to not push the issue and went light, plus I'm changing my form so I did a few sets with 135 up to 185 experimenting with my form.



Full Front Squat - Olympic Grip

2x4 190lbs Tempo 2020, 3 mins rest
front squats were ok though, must be becuase of my lower back.

2x6 135lbs Tempo 20X0, 2 mins rest
decided to do some lighter but faster sets.


Single Leg Dumbell Calf Raise

3x8 5kg Tempo 32X2 1 mins rest


Toe Raise

2x10-12 with some barbell

Glute Ham Raise on the Floor

Warmed up with a light set of Romanian Deadlifts

2x6 Bodyweight tempo 30X0


Romanian Deadlifts

2x6 145lbs tempo 31X1 2 mins rest



Reverse Hypers


2x10 Bodyweight Tempo 2222

Just to unload the spine and flush blood into lower back

Blitzforce
08-12-2002, 10:55 PM
with the amount of aches in my body rising, and the flat feeling today, I think its maybe time for a break of active recovery for 12 or so days.

Blitzforce
08-14-2002, 10:47 PM
Well today is the last day of the current training cycle. Then I'll be off for 10 days, and when i come back refreshed and recovered I have a new and fun 9 week training cycle!

It will have a 3 week HST style Hypertrophy Conditioning cycle followed by 3 week strength block and finally a 3 week power cycle.

I'm gonna experiment with some Poliquin stuff. Mainly Cluster training. Squats won't be used until the 2nd and 3rd 3 week blocks

Blitzforce
08-14-2002, 10:51 PM
Thursday 15th August - 15/08/02 - Shoulders, Abs and Arms

Pretty boring session, I didn't even feel like doing it :)

Workout time - 45mins

Push Press

1x5 95lbs
2x5 115lbs

Single Arm Dumbell Leaning Press

2x6 55lbs tempo 20X0 3 mins rest
3x5 60lbs


30 degree Incline Dumbell curls

2 warm up sets

40lbs tempo 20X0 3 mins rest
1x4 Almost failed
1x3 stopped

Well it looks my Biceps are overtrained!
Wanted 5 reps...

Decline Dumbell Tricep Extensions

1 warmup set of pressdowns

3x5 40lbs Tempo 20X0 3mins rest

Blitzforce
08-17-2002, 02:21 AM
hehe - well I was supposed to be a 10 day layoff...

but I got so motivated today that I had to go to the gym - oh well, it was a good workout!

And My bodyweight has gone up too! Must be because of the lower overall intensity and volume of the last 3 workouts. At the gym I weigh 198lbs with clothes and shoes on! Normally I'm 194-195 or so. So about 192-194 naked :)

not sure what to do now - continue as before or really take a break...hmm

Blitzforce
08-17-2002, 02:29 AM
Saturday 17th August - 12/8/02 - Chest and Back

Pretty good workout. Saw some people I hadn't seen for a while. The last they saw me I weighed 182lbs, now I'm a touch over 192...hmm I wonder if they notice? :D

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean and push press, and hang snatches, plus overhread squats

I also did 3 sets of Incline bench dumbell rows. You lie face down on the bench. Just to try it out I worked up to 45lb dumbells, feels different to Yates rows. Same angle, but supported so no lower back stress, and you can't cheat :) I'll stick with Yates rows until I hit 225 for now.


Yates Barbell Overhand Rows

Did 3 warmup sets

2x6 with 185lbs - Tempo 20X0 2 mins rest
Going up 5lbs next workout.

1x8 135lbs Speed set - a bit too heavy


Incline Dumbell Bench Press

3 Warmup sets

2x5 with 80lb Dumbells - Tempo 20X0 2 mins rest
Found a better technique to clean the weights up, almost like a power clean, much better.

2x6 for next workout

1x8 Speed set with 45lbs Tempo 20X0


Shoulder Width Chins

Bodyweight - Wanted 8 reps. 2.5 mins rest

1x8 Tempo 20X0 - Getting explosive now
1x7 failed on 7
1x4 Last rep was hard so stopped the set.

No progress in a sense
Hmm well I'm heavier and I did do those Incline dumbell rows
But I do feel much more explosive. I think 8 reps is too high for a fast twitchy person like me. I'll drop the reps to 6 and under
and start adding weights!


Medium Grip Bench Press to mid chest

2 warmups

2x6 145lbs - Tempo 2010 2.5 mins rest

Not going heavy just yet.
Wide grip BP stresses my shoulders too much. But the medium feels much better, tighter and more solid feeling. I like it better

Blitzforce
08-17-2002, 11:50 PM
Sunday 18th August - 18/8/02 - Legs and Abs

Sleep was crappy, sister came over with baby, and I all heard was blah blah thoughout the night ...

Well it seems like I'm not overtrained - because today's workout felt pretty good. Lower back, hamstrings and glutes were aching from the Bent over rows though...I really do need to switch to Incline bench supprted dumbell rows!

Well bad thing was the workout length today - 2hours!! I tried a lot of exercises, but in all I'm happy with how it went. Don't feel wasted either. But man is my lower back, glutes and hammies gonna have some major DOMS tommorrow! :)

Workout time - 2 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches

Olympic lifts

I did the usual pyramid up in poundages in my OL.

didn't rest as much 1.5 to 2 mins

Hang Snatch 3x3 65lbs, 75lbs, 80lbs
Power Snatch 3x3 95lbs, 2 sets of 105lbs
Hang clean 3x3 115lbs, 135lbs for 2 sets
Power Clean 3x3 135lbs, 155lbs for 2sets
Clean pull to sternum 2x3 205lbs

High Bar Full Back Squats

5 warm up sets - BARx10, 95x8, 135x6, 185x5, 205x3

Well I did Squats with my new form today, More knee bend
and it feels really good, much more solid and stable feeling than my old Hip back method. Much more Quad simulation now
and less lower back and hip stress.

I spent more time warming up - felt good!

1x4 230lbs Tempo 3121, 3 mins rest
1x4 230lbs Tempo 20X1


Full Front Squat - Olympic Grip

1x5 190lbs Tempo 3120

Felt good and grunted on last rep - almost failed :)
Damn someone waiting so only did 1 set.
No matter my quads are way more fatigued now with the new back squat form.


Snatch Deadlift on podium

Trying out this exercise for teh first time
Used the lowest setting on the supports so my stance was exactly like a Full squat - butt about 4-6 inches off the podium
I keep the bar real close, scrapping the body, and I exploded onto my toes and shrugged the bar. Almost like a Snatch Pull
Should help beef up my calves and traps too.

1x5 135lbs Tempo 41X1 1 min rest
2x5 185lbs

Huge pump in my quads, hammies and lower back!
Good exercise


Glute Ham Raise on the Floor


2x6 Bodyweight tempo 30X0 1 mins rest


Rounded back Romanian Deadlifts

2x6 150lbs tempo 31X1 1 mins rest

Well I did with a roudned back without noticing for a sec, and wondered why I could touch the podium supports...


Hanging Leg raise curlups

2x8 Bodyweight 2011 1 mins rest


Single Leg Dumbell Calf Raise

3x8 6kg Tempo 32X2 1 mins rest


Reverse Hypers


2x7 Bodyweight Tempo 2222

Just to unload the spine and flush blood into lower back

MonStar
08-18-2002, 12:40 AM
Sleep was crappy, sister came over with baby, and I all heard was blah blah thoughout the night ...

Hehe thats funny man because I was talking about this with my girlfriend when we have a child. I am thinking that I am going to go f*cking nuts when my baby is crying all night long. Haha so much for restful sleep. :rolleyes::rolleyes:

Blitzforce
08-18-2002, 03:33 PM
Babies? I hate Babies :angel:

Man funny I'm much less sore now that after doing the Bent Over rows?! Who would have thunk? :alcoholic

I'm gonna start doing walk/jog intervals soon on my off days to improve my recuperation and start preparing for sprint intervals when it gets warmer :hump:

Blitzforce
08-19-2002, 11:43 PM
Tuesday 20th August - 20/08/02 - Shoulders and Arms

Damn dog kept barking all night!!!

Interesting workout today.. too long as usual
Bodyweight has gone up - currently 87.5kg+ 193-194lbs

Workout time - 1.5 hours

Single Arm Dumbell Leaning Press

Warmups - 4kgx10, 20lbsx5, 35lbsx5, 45lbsx5, 60lbsx1, 70lbsx1

3x5 65lbs Tempo 2020 Rest 1.5mins between each side


Olympic Complex

HangClean+PushPress+Behind the neck push press

2x5 105lbs


Barbell Curls

warmup - 1x10 45lbs

8x3 65lbs 20X0 2 mins rest
Weight was too light, but yeap that's 8 sets of 3 reps :)



Decline Dumbell Tricep Extensions

warmup 4kgx10, 25lbsx6

3x6 40lbs Tempo 20X0 3mins rest
Was tough, guess the presses fatigued my Triceps


Static Hold


225lbs 3 sets 12sec hold 2mins rest
working on my grip


Cuban Raise


2x10 5kg Tempo 3030 2mins rest
Working my cuffs and delts

Blitzforce
08-20-2002, 08:49 PM
WOW - yesterday's workout was very productive!

I can definitely see that my arms and shoulders and forearms are a lot bigger today. My arms are just about 15.5 inches now! 0.5 inch bigger since the journal start! :hump:

16 inches here we come! :strong:

Must say that 8 sets of 3 barbell curls did the trick in jolting my biceps into new growth, and strength I guess. especailly when I wasn't using a weight anywhere near my max. WHo says you need to go to failure for growth? :)

A little bit of Charles Poliquin goes a long way :read:

Blitzforce
08-21-2002, 09:48 PM
Thursday 22nd August - 22/8/02 - Chest and Back

Good workout, despite the fact I had crappy sleep last night.

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats

Yates Barbell Overhand Rows

Did 4 warmup sets - barx15, 95x8, 115x6, 135x6, 155x2

3x6 with 190lbs - Tempo 20X0 3 mins rest
Going up 5lbs next workout.
Starting to feel heavy now. Was thinking about doing dumbell rows on an incline bench today, but decided not too.

2x6 115lbs Speed set Tempo 31X0 2.5 mins rest


Incline Dumbell Bench Press

3 Warmup sets - 4kgx15, 20lbsx8, 40x6, 65x4

2x6 80lb Dumbells - Tempo 20X0 3 mins rest
going up to 85lb dumbells for 4x4 next workout I think

2x6 Speed set with 45lbs Tempo 31X0 2.5 mins rest


Shoulder Width Chins


Warmup - Pulldown 110lbs x6

Weighted +2kg (about 5lbs) - Wanted 6 reps. 3 mins rest

3x6 Tempo 20X0 -
Very explosive today, last set was hard a rep or two from failure.
Going up to 4kg dumbells next workout

Well I was right! I'm a fast twitch fibre dood, so it makes no sense to go above 6 reps. And I was proved right by me being able to add 5lbs and still be able to crank out 3 sets of 6 reps, even though I had been stuck at 19-20 total reps with bodyweight. I think I'll stay under 6 reps from now on.


Medium Grip Bench Press to mid chest

warmups - barx10, 95x8, 135x6

1x6 150lbs - Tempo 20X0

Nice chest pump. Getting closer to my work weight now.

Blitzforce
08-22-2002, 11:07 PM
Friday 23rd August - 23/8/02 - Legs and Abs

Laid back workout today. psuhed the Olympic lifts and backed off everywhere else


Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches and Overhead Squats. Going heavy for a couple reps on each

Olympic lifts

I did the usual pyramid up in poundages in my OL.


Hang Snatch 3x3 65lbs, 75lbs, 85lbs
Power Snatch 3x3 95lbs, 105, 110lbs for 2 sets
Hang clean 3x3 115lbs, 140lbs for 2 sets
Power Clean 3x3 140lbs, 170lbs for 2sets

High Bar Full Back Squats

4 warm up sets - BARx10, 95x8, 135x6, 185x5

2x5 205lbs Tempo 3121, 3 mins rest

Drop the poundage and focused on perfecting my form, getting better but not quite right yet. But much less lower back stress now.



Snatch Deadlift on podium


1x5 135lbs Tempo 41X1 1.5 mins rest
1x5 185lbs
1x5 190lbs

Lowest setting on platform, so like a Full squat stance start


Romanian Deadlifts

2x6 155lbs tempo 31X1 1.5 mins rest

Remind me never to do Romanian deadlifts after Snatch deads...
Lower back is so fatigued that it make it hard to maintain proper form


Hanging Leg raise curlups

1x10 Bodyweight 2011 1 mins rest
1x8



Single Leg Dumbell Calf Raise

3x10 5kg Tempo 32X2 1 mins rest


Reverse Hypers


1x10 Bodyweight Tempo 2222
1x8

Just to unload the spine and flush blood into lower back

Blitzforce
08-25-2002, 03:30 AM
Sunday 25th August - 25/08/02 - Shoulders and Arms

Bumped into an old friend at the gym, hmm that's about it :)

Oh there was this guy today - pretty young, who thinks he's the best and biggest thing in gym or something. He dresses like he's a Pro BB'er or something and struts ...rolls up his sleeves to do the seated shoulder press, so he can admire his arms and grunts out real loud...arghh corny :)


Workout time - 1.5 hours


Olympic Lifts

Hang Snatch 65x3
Power Snatch 95lbsx3
Hang Clean 95x5, 115lbsx5
Power Clean 135x5
Power Clean+Front squat 135x3
Jumping Pull 2x6 135lbs
Clean Pull 205x5

Single Arm Dumbell Leaning Press

Warmups - 35lbsx6, 50lbsx5, 60lbsx5,

3x5 65lbs Tempo 4020 Rest 1.5mins between each side

really slowed the negative down today.


Power Upright Row

warmup - 1x6 45lbs, 1x6 55lbs,

1x6 65lbs
1x6 75lbs
2x6 80lbs 20X0 3 mins rest

Kinda like a hang clean upright row. Very nice for traps, side and rear delts.


Decline Dumbell Tricep Extensions

warmup 4kgx10

3x6 35lbs Tempo 40X1 3mins rest
Slowing Negative down


Barbell Curls

Warmup 45x6

5x5 70lbs Tempo 30X0 2 mins rest

Blitzforce
08-25-2002, 03:04 PM
Ok almost 1 month into the Journal now

I'll get some new measurements up at the end of the month. But here are some pics. Before and Afters for the last 2 months.

Before is when I weighed 180-182lbs. And now I weigh 192-194lbs! Yeah my Arms need work though...I put on 1.5 inches on em, but they don't look much bigger, my biceps stick up much higher in the mirror, but not in the photos :(

Anyway onward and upward to 200lbs!

Blitzforce
08-25-2002, 03:04 PM
Back relaxed

Blitzforce
08-25-2002, 03:05 PM
Legs from front

Blitzforce
08-25-2002, 03:06 PM
legs from rear

Blitzforce
08-25-2002, 03:08 PM
Front Double Bicep

Blitzforce
08-25-2002, 03:08 PM
Rear Double Bicep

Blitzforce
08-25-2002, 03:09 PM
Most Muscular

heathj
08-25-2002, 04:08 PM
Looking 100 times better. Good job :thumbup:

Blitzforce
08-26-2002, 02:41 PM
Thanks, but I still have a long way to go to where I wanna be.

Will start sprint training in a month or two's time to start shredding off this fat I have, and my damn double chin :)

Blitzforce
08-27-2002, 12:31 AM
Monday 27nd August - 27/8/02 - Chest and Back

Havent been eating as much lately, and seemed to have gone slightly leaner :)
Good workout. Damn people at the gym are starting to look at me like I'm big or something :D


Workout time - 1.25 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

Yates Barbell Overhand Rows

Did 4 warmup sets - barx15, 95x8, 135x6, 175x3

3x6 with 195lbs - Tempo 20X0 3 mins rest

Going up 5lbs next workout.
Damn did that feel really heavy. I think I maybe close to plateauing on this exercise.

1x6 135lbs Speed set Tempo 31X0


Incline Dumbell Bench Press

3 Warmup sets - 4kgx15, 20lbsx8, 45x6, 65x6

3x5 85lb Dumbells - Tempo 20X0 3 mins rest

Well I really surprised myself today! I went up to 85s and
it felt a lot lighter than I thought, so I cranked out 5 reps.
Though last set was getting quite hard. A rep from failure


2x6 Speed set with 45lbs Tempo 31X0 2.5 mins rest

Going up to 50s next workout


Shoulder Width Chins


Warmup - Pulldown 100lbs x6

Weighted +10lbs - Wanted 5 reps. 3 mins rest

3x5 Tempo 20X0 -

I surprised myself again today! Added 10lbs and still got my reps!
going up 2.5 lbs next workout


Medium Grip Bench Press to mid chest

warmups - barx10, 95x8, 135x6

2x6 155lbs - Tempo 20X0

Feeling solid now, perhaps 165-175 will be my workout weight



Incline Bench Supported Dumbell Rows

warmups - 30lbs x6

2x6 65lbs - Tempo 20X0

Used 30 degree incline bench, starting to get my feel here, as I may soon repalce Yates rows with these soon. Probably end up using 80-85s, maybe 90s.

Blitzforce
08-27-2002, 11:53 PM
Weds 28th August - 23/8/02 - Legs and Abs

First up I may change my Journal format next week. Make it more compact.

Workout was pretty long again today. And I didn't eat enough carbs, felt flat during workout, in terms of pump, but I did ok in terms of productivity. New PR in Hang cleans too!

Damn am my Traps getting big! Even bigger than in the above pics, amazing how much size a muscle can gain in a few days...


Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans.

Hang Clean

warmup - 45lbsx5, 55x5, 65x5, 95x5, 115x5

2 mins rest

1x3 135lbs
1x3 145lbs
1x3 150lbs
1x3 - missed 3rd rep 155lbs New PR!!

Missed the 3rd red though, but pretty amazing all up.
Those power upright rows I did on Sunday, as well as my larger traps are helping I guess :)


High Bar Full Back Squats

4 warm up sets - BARx10, 95x8, 135x6, 185x5

3x5 210lbs Tempo 31X1, 3 mins rest

Still working on my form

Paused Speed sets
1x6 135lbs Tempo 32X1


Full Front Squats

1x5 195lbs Tempo 31X1

Paused Speed set
1x6 135lbs Tempo 32X0


Snatch Deadlift on podium

1x6 135lbs Tempo 41X1 2.5 mins rest
2x6 195lbs


Glute Ham Raise on Floor

2x6 BW 1.5 mins rest



Romanian Deadlifts

2x6 160lbs tempo 31X1 1.5 mins rest



Hanging Leg raise curlups

1x9 Bodyweight 2011 1 mins rest
1x8



Single Leg Dumbell Calf Raise

3x6 7kg Tempo 32X2 1 mins rest



Reverse Hypers


1x10 Bodyweight Tempo 2222

Just to unload the spine and flush blood into lower back

Blitzforce
08-28-2002, 05:02 PM
Sore Hammies today! Which is not the bad thing...
but I think I over did it yesterday - runny nose :(

Must reduce volume next leg day.

Active recovery today - relaxing 15 min walk in the afternoon. Feeling much better now

Blitzforce
08-29-2002, 11:13 PM
Friday 30th August - 30/08/02 - Shoulders and Arms

One thing to say about this week and my workout today - "ON FIRE!"

Man I'm progressing and busting PRs left right and centre!! :D

Workout time - 1.5 hours


Olympic Lifts

As per usual I start with light hang cleans and hang snatches and work up to the Olympic bar, and then add weight and do a few reps of each. Alternating between the Hang Snatch and Hang Clean.

Rest between sets 1 to 2 mins

Hang Snatch 55x3, 65x3, 75x3, 85x3, 90x3, 95x3 New PR!!
Power Snatch 115x3, 120x2 New PR!!
Hang clean and Push press 115lbsx3

Just freaking awesome! I can see a 190-195 Power Clean next week :)
Can't wait to hit 135lbs for the Power snatch for reps!


Single Arm Dumbell Leaning Press

Warmups - 30lbsx6, 45lbsx6

3x6 65lbs Tempo 30X0 Rest 1.5mins between each side

Going up to 70s next workout!


Clean Grip Upright Row to Sternum

warmup - 1x6 45lbs, 1x6 65lbs,

3x6 95lbs 20X0 3 mins rest

I did them strictly and funny enough I was strong enough to pull it off, compared to using my legs to help last week :)
Up 5lbs next workout


Decline Dumbell Tricep Extensions

warmup 15lbsx6

4x6 40lbs Tempo 30X1 3 mins rest

Going up to 45s next workout!
Altenrated these with the upright rows. 1.5 mins rest between each


Toes raises

Warmup - BW

3x10 some barbell Tempo 3121 3 mins rest

I alternated these with the barbell curls. 1.5 mins rest between each


Barbell Curls

Warmup 45x6

5x5 80lbs Tempo 30X0 3 mins rest

Whoops I added 10lbs extra instead of 5 :rolleyes:
Oh well I got my reps, but the last set I failed on, but still pulled it off. I guess I'll do 85lb next workout :)

Blitzforce
08-31-2002, 03:46 PM
Active recovery yesterday

15min relaxing walk

Blitzforce
08-31-2002, 10:52 PM
Sunday 1st Sept - 1/9/02 - Chest and Back

What a way to start the 5th month of proper training - pretty crappy workout today. Just felt dead, guess my pre-workout meal of fried rice and sauges is to blame...
Plus my sleep has been really bad lately, and its starting to show!

Oh yeah before I forget I need to get some updated measurements up! I'm definitely bigger across the board!

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

70 Degree Barbell Overhand Grip Rows

Did 4 warmup sets - barx15, 95x8, 135x6, 175x3, 210x1

2x6 with 200lbs - Tempo 20X0 3 mins rest

Last rep didn't quite get to my stomach - about an inch off.
Its time to back the weight back down next workout and
rebuild back up. I'll use 160lbs next workout.
I really want 225lbs before I switch to dumbells!

2x6 135lbs Speed set Tempo 31X0 2.5 mins rest


Incline Dumbell Bench Press

3 Warmup sets - 4kgx15, 20lbsx8, 45x6, 65x6

2x6 85lb Dumbells - Tempo 20X0 3 mins rest
1x4 failed

Wasn't quite as explosive as I have been.
Didn't get my full quota of reps :(

1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest


Shoulder Width Chins


Warmup - Pulldown 100lbs x6

Weighted +10lbs - Wanted 6 reps. 3 mins rest

3x6 Tempo 20X0 -

Last couple of reps, didn't quite get my chin above the bar, just level. Oh well good enough for me to add 2.5lbs extra next workout


Medium Grip Bench Press to mid chest

warmups - barx10, 95x8, 135x6

2x6 160lbs - Tempo 30X0

Still fairly easy. Up 5lbs next workout

Blitzforce
09-01-2002, 04:37 PM
Cold Measurements

left and right side where applicable

Journal Start 2/8/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9


Today 2/9/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15.25 - 15 3/8
Shoulders - didn't measure
Neck - 16
Chest - didn't measure
Waist - 33.5
Hips/Glutes - 40.25
Thighs - 26.25 - 26.5
Knee - 15
Calves - 16.5 - 16.5
Ankle - 9

Waist has gone up 0.5 inch, but I'm no fatter according to calipers, just increased lower back and ab size as you would expect. Didn't bother measuring Chest or shoulders, because its tough to get an accurate measure by yourself.

But still good improvement all round! 16 inch arms here I come :)
Left tricep is lagging though.

Blitzforce
09-01-2002, 10:57 PM
Monday 2nd September - 2/9/02 - Legs and Abs

Not a bad workout, but not great either.
CNS stills feels a bit fried

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans and Hang snatches

Various Power moves

Powerclean warmup - 95lbsx3, 115x3, 135x3

3 mins rest between each

Powerclean 1x3 175lbs
CleanPull to sternum 1x3 205lbs
Powerclean 1x2 185lbs - missed 3rd rep
Cleanpull 1x3 205lbs

Jumping Pull 135lbsx6

Vertical jumpsx3
Standing Long jumpsx3

Jumping pull 135lbsx6

Well I managed to extend my Powerclean PR to 2 reps (185)
But not really firing today.


High Bar Full Olympic Back Squat

4 warm up sets - BARx10, 95x8, 135x5, 185x3

2x5 220lbs Tempo 31X1, 3 mins rest

Form is pretty good now


Full Front Squats

1x5 200lbs Tempo 31X1

Man this set tore me up good - touch exercise as usual.
Made tougher doing this after the Olympic stuff


Romanian Deadlifts

warmup - 45x6, 95x6

2x6 170lbs tempo 41X1 3 mins rest


I did the following 3 exercises one after the other with 1.5 min rest between each

Hanging Leg raise curlups

1x10 Bodyweight 2011
1x9

Single Leg Dumbell Calf Raise

3x6 8kg Tempo 32X2

Reverse Hypers

2x10 Bodyweight Tempo 2222

Blitzforce
09-03-2002, 10:00 PM
Wednesday 4th August - 4/09/02 - Shoulders and Arms

More sleep = Good workout!

I even took a 1 hour nap beofre I went to the gym :)
Arms and shoulders are definitely coming way up!

Workout time - 1.25 hours


Warmup

As per usual I start with light hang cleans and hang snatches


Clean Grip Hang Snatch


Rest between sets 2 mins

50lbsx6
75lbsx6

Interesting exercise - it works both pushing and pulling muscles!
I can feel it in my chest too, and in fact the entire body is used.


Single Arm Dumbell Leaning Press

Warmups - 4kgx6, 20lbsx6, 40lbsx6

3x4 70lbs Tempo 30X0 Rest 1.5mins between each side

3x5 for next workout


Clean Grip Upright Row to Sternum

warmup - 1x6 45lbs, 1x6 65lbs,

3x6 100lbs 20X0 Rest - see below

Up 5lbs next workout

I alternated these with the Tricep Extensions - 1.5 mins rest between each set of each exercise


Decline Dual Dumbell Tricep Extensions

warmup 15lbsx6

5x5 45lbs Tempo 30X1 Rest - As above

I got all my sets and reps, but I changed my form on the last set and it felt much harder with greater stretch, so I'll stick with this weight next workout and switch to the new form.


Barbell Curls

Warmup 45x6, 65x6

3x5 85lbs Tempo 30X0 Rest - See below
1x4
1x3

Staying here till I can do 5x5

I alternated these with the toe raises - 1.5mins rest between each set of each exercise


Toes raises

Warmup - BW

3x10 30lb Barbell+5lbs Tempo 3121 Rest - See above

Up 2.5lbs next workout

Blitzforce
09-04-2002, 04:07 PM
Forgot to mention that I saw a rather nice and slim female yesterday at the gym. New member, getting the low down on the various exercises in her routine from a Gym PT. I know the PT pretty well, and told him I rather fancied her - heh got her name from him, Tevina I think :)

Hope I see her again one day.

Blitzforce
09-05-2002, 03:06 AM
The 12 lbs I gained over the last 2 months sure makes a visual difference even when clothed!

You can't hide 12 lbs very easily :)

I sure get second looks from people I have seen a while back :D

Blitzforce
09-05-2002, 04:42 AM
Here is a shot comparing my current 15.5 inch arms to my 14 inch ones from 2 months ago :)

Blitzforce
09-05-2002, 03:48 PM
My neck glands are swollen, my throat is sore, and I have a runny nose. I feel dreadful as well :(

Sleep has been interupted the last 2 nights. So yeah I am definitely overtrained!

Now is a good time as any to terminate the current training cycle. Its been about 2 months now. I just finished a microcycle, so perfect timing :)
I guess the overall high volume over the last 2 microcycles was just too much. Ian King said the average person with a life and job can only tolerate about 12 work sets per session without overtraining and he is right. 12 sets roughly gives you a 1 hour workout as well. I tried to stick with that rule, and I guess I somehow forgot.

Anyway this current 2 month cycle has been very productive!

12 lbs gained in bodyweight - mostly lean body mass
Legs went from 24 inches to 26.5
Arms from 14 to 15.5
vertical jump is up 3 inches
Standing long jump is up 7 inches

Full Olympic back squat went from 180lbsx5 to 230x5
Full front squat - 140lbsx5 to 200x5
Incline dumbell BP - from 55x6 to 85x6
70 degree Rows - from 140x6 to 200x6
pulldowns with 140x6 to chins+10lbsx6

anyway I'll be taking 11 days off to recuperate and to decondition my muscles. Then I'll start a 3 week HST based conditioning cycle - high frrequency and low intensity - 3 times a week. That will be at Sunday week.
Hopefully I can repeat my great gains! This time I'll use 2 sets per exercise in the HST phase rather than 3 last time which made my workouts way too long, 3 hours!

After then I'll switch to something similar to what I'm doing now, for 3 weeks and maybe a 1 week deload and then do 3 weeks of cluster training, followed by another deload week and then back to what I'm doing now for anotehr 3 weeks.

Blitzforce
09-06-2002, 11:05 PM
Well I was supposed to be on a layoff, but I started feeling better and went to the gym yesterday and today. I basicly reduced the volume, and I didn't do to badly.

Infact my vertical jump went up 1 inch, and my standing long jump went up a whopping 3inches! My Olympic lifts felt pretty explosive too. Guess I'm not overtrained, must have caught the flu or something...

Oh well, but one of these days I really need to take a break. I'll take my break next week, just finish off my Arms and shoulders day next Tuesday. The fact I'm starting to loose the desire to do squats means its time for a break :D

Blitzforce
09-06-2002, 11:17 PM
Friday 6th September - 6/9/02 - Chest and Back

Well as you know I felt overtrained and was supposed to lay off
But I felt better in the afternoon and went to the gym anyway. Pretty quiet in the afternoons - talk about dead.

I dropped the volume way down, and it went ok, felt a bit odd, but did OK.

Workout time - 40 mins


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

70 Degree Barbell Overhand Grip Rows

Did 4 warmup sets - barx15, 95x8, 135x6

2x6 with 170lbs - Tempo 30X0 3 mins rest

Dropped poundage down from last week (200lbs)

1x6 135lbs Speed set Tempo 31X0 2.5 mins rest


Incline Dumbell Bench Press

3 Warmup sets - 4kgx15, 30lbsx8, 50x6, 70x6

1x4 90lb Dumbells - Tempo 20X0 3 mins rest
1x1 ehhh - no CNS energy left for this set :p

Not too bad at all - damn 90lb dumbells! Woot! WHo would have thunk 2 months ago I could lift this?! :eek:

1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest

Blitzforce
09-06-2002, 11:31 PM
Saturday 7th September - 7/9/02 - Legs and Abs

Felt pretty tired going in, but did ok consdiering this, in fact I was able to jump 1 inch higher on the Vertical Jump, and 3 inches further in the Standing Long Jump!

Olympic lifts felt pretty explosive too

Workout Time - 1.25 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans and Hang snatches


Olympic Lifts

2-3 mins rest between each

2 HangClean reps and one power clean - 95lbs, 115lbs

HangClean 135lbsx3
Powerclean 1x3 135lbs

Powerclean 2x3 160lbs

3 Vertical Jumps followed by 3 Standing long jumps

CleanPull to sternum 1x3 205lbs

All felt pretty clean and explosive. Great form!


High Bar Full Olympic Back Squat

4 warm up sets - BARx10, 95x8, 135x6, 185x5, 205x3

2x5 225lbs Tempo 30X1, 3 mins rest

Paused squat
1x6 185lbs Tempo 32X1

I felt a bit too cautious and hesitant! I need to fell aggressive and explosive. Hmmm


Romanian Deadlifts

warmup - 45x6, 95x6

2x6 175lbs tempo 42X1 3 mins rest


Reverse Hypers

1x10 Bodyweight Tempo 2020

Blitzforce
09-08-2002, 10:45 PM
Monday 9th September - 9/09/02 - Shoulders and Arms

Well today is the last workout before I go on a 13 day layoff :)
New Hang jump snatch PR too!!


Workout time - 1 hour


Warmup

As per usual I start with light snatches and hang cleans


Snatches

Rest between sets 2-3 mins

Jump Hang Snatch

warmup 45x3, 55x3, 65x3

95lbsx3, 100lbsx3 New PR!!

amazing - 2 months ago I dreamt of repping with 100lbs, now I can do it :D

Progressive range jump snatch - hang, below knee, from floor - 100x3

Jump Power Snatch

115x3
115x2 - held lockout for 3 secs


Single Arm Dumbell Leaning Press

Warmups - 4kgx6, 15lbsx6, 50lbsx6

2x5 70lbs Tempo 30X0 Rest 1.5mins between each side



Clean Grip Upright Row to Sternum

warmup - 1x6 45lbs, 1x6 65lbs,

2x6 105lbs 20X0 Rest - see below

I alternated these with the Tricep Extensions - 1.5 mins rest between each set of each exercise


Decline Dual Dumbell Tricep Extensions

warmup 15lbsx6

1x6 45lbs - failed - Tempo 30X1 Rest - As above
1x4
1x4 failed

Changed to a new harder form.


Barbell Curls

Warmup 45x6, 65x6

1x5 85lbs Tempo 30X0 Rest - 3mins
1x4

Biceps felt tired from the Upright rows and Olympic lifts

Blitzforce
09-09-2002, 07:13 PM
13 day layoff now.

may go play some BBall this weekend. test out my new improved vertical jump and overall epxlosiveness and quickness :)

Blitzforce
09-10-2002, 06:24 AM
I'll be doing lots of thinking over my layoff period and putting em up here.


firstly I've been thinking of changing things around in my split. After my 3 weeks HST based conditioning phase. I'll be using the same split I've been using now, but with a key difference.

I'm gonna try drop all direct arm work. Then I'll just add some Upright Rows on Chest and Back do to hit my delts. This way I have the 3rd wokoutday of the split free to concentrate on Olympic Lifts.

So the split will look like this

1) Chest, Back, and Shoulders
2) Legs and Abs.
3) rest
4) Olympic Lifts
5) rest

This way I can work my legs without the residual fatigue from the Olympic Lifts. I'm sure my arms will grow well even though I won't be working them directly. Chins and Bench work will ensure that, plus they will get extra work from the Olympic lifts.
I'll just do Upright Rows for my side delts.

Just one way to get the workouts shorter and more productive.

Or maybe I can combine the Olympic Lifts and Legs day, and have a 2 way split.... :study:

Blitzforce
09-10-2002, 03:50 PM
Man my bodyweight has shot up a bit since that low volume microcycle!

weight is a steady 88+kg now - 194lbs

I feel pretty damn good today - am so sorely tempted to hit the gym!!! ;)

Blitzforce
09-10-2002, 11:29 PM
Wednesday 1th Sept - 11/9/02 - Fullbody

Hehe one last workout to shorten the layoff period down to 11 days :D

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches and overhead squat

Hang Cleans

Warmup - 45lbsx3, 55x3, 95x3, 115x3, 135x3

2x3 145lbs Rest - 2mins

Heh it was funny. I was using the middle power rack, and there were 2 guys on either side doing power cleans. Talk about crappy form! Funny thing is I'm using more weight than either person, and I'm doing it from the hang with impeccable form ;)

Both guys did not know how to rack it propely, no leg drive what so ever, all back and arms, and no leg bend to absorb the shock from the catch. No wonder people blow their lower backs..


Full High Bar Olympic Back squat

Did 4 warmup sets - barx10, 95x8, 135x6, 185x6, 205x1

3x3 230lbs - Tempo 20X0 3 mins rest

A bit wobby on the last rep of the 3rd set.
This exercise never feels comfortable! :(
Hope to get this baby to 275lbs for 2x5 after the layoff within 2 months

30 Degree Incline Bench Supported Dual Dumbell Rows

Warmup sets - 5kgx6, 30x6, 50x6, 70x6

1x6 75lbs - Tempo 30X1 Rest - see below
1x6 80

Speed Set 1x6 50lbs - Tempo 30X1

Alternated sets with the incline Dumbell benches
1.5 mins rest between each

Wasn't quite sure what weight I could handle on this. Hmmm I prefer barbell rows to tell the truth.
When I got home and took a shower, I noticed some nasty bruising on my pecs from the bench!!!


Incline Dumbell Bench Press

3 Warmup sets - 5kgx6, 30lbsx6, 50x6, 70x6

1x4 90lb Dumbells - Tempo 20X0 Rest - see above
1x3

1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest

Not bad at all.

Blitzforce
09-12-2002, 09:05 PM
Friday 13th Sept - 13/9/02 - Deadlift 1RM PR Attempt

Something hit me this morning at work - I got the funny idea to attempt a new PR for the deadlift. Something I don't train much at all! I did 315 a month ago, and it felt kinda easy. So what the hell I'll try 405 :D

Seeing as I was on a layoff - why not :)

I did some Olympic lifts to warmup

Workout time - 40 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches and overhead squat


Hang cleans 45lbsx3, 55x3, 95x3, 115x3

Power clean 115x3, 135 2x3


Deadlift 1RM PR Attempt

225lbx1 3 mins rest

315x1 Looked more like a Romanian deadlift! :rolleyes:

405x1 started slipping after I got it, and so I dropped it a bit too fast :) Form sucked again as well

405x1 Got it again, better form and controlled release.

When the 315 flew up like an explosive Romanian Deadlift I knew 405 was in the bag. When I post the video clips, you can see how quickly I went to do my attempts - no prep needed :)

I got all attempts plus my powerclean warmup on a video tape courtesy of the gym video camera! So I'll edit them down to size and post em for all to see

Blitzforce
09-13-2002, 02:33 AM
Movie links of my 405lb PR deadlift!

Right click and save

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_405DeadliftPR.wmv

also a vid cap of my Powercleaning

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Powercleaning.wmv


attached is a pic of the deadlift - still from the original vid

Blitzforce
09-13-2002, 12:03 PM
Top of the deadlift attempt

Blitzforce
09-14-2002, 07:09 PM
Approaching the bar on 2nd attempt

hehe you can see my calves :D

chris mason
09-14-2002, 07:30 PM
Good job dude!

Blitzforce
09-16-2002, 01:43 PM
thanks Chris

well the next time I try a 1RM Deadlift will be at the end of the next training cycle which I start next Monday. About 2 months or so. Probably be 500lbs :)

Well I'm way into my layoff now. Cut back a bit on the calories. Well I noticed that I'm much fuller! My muscles are definitely bigger and bodyweight slightly up. Especially my legs! They look HUGE! I think the deadlift maxes may have something to do with that :)

But the deadlifts also fried my CNS a bit for 2 days after, I went to the BBall court on Sunday and just felt dead. I played one on one with some guy who I should have killed. I was leading 6 to 4 (up to 7) and lost due to CNS fatigue and lack of explosion, no first step speed and so many rim'ed out shots!! :(

One reason why I don't do heavy deadlifts in my normal training split. Your body just won't recover too quickly from them

Blitzforce
09-19-2002, 02:31 AM
Thursday 19th Sept - 19/9/02 - GPP session


Did a nice 45 min session of GPP today :)

basicly some short 50 metre jogs with short 50m walk between each run for recovery

then I did the jogs with side step jabs and swerves of directions, again with walks for recovery

I also did sideways and backward agility runs, plus 360 degree rotations on the jogs.

Man my right ankle feels all banged up from baketball, even though I didn't sprain it - it sure feels sprained :(

Blitzforce
09-21-2002, 04:17 PM
Well today I finish up my layoff and start my new training cycle.
I hope I go as well as the last one. I should crack 200lbs if I stay at the current bodyfat levels

The first 3 weeks will be a hypertrophy conditioing cycle based on HST style training. Starting light and progressively adding poundage. I did 6 reps first up for each exercise, but I'll go up to 10 next workout and see how I go. 10 is damn high for me :)

Blitzforce
09-21-2002, 04:31 PM
Saturday 21st September - 21/9/02 - HST Phase Day 1 of 9

Felt a bit beaten up from work. slight aches. Damn squats and rows felt heavy even though I was uisng fairly light weights!

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats


Workout

Tempo 3020 rest about 2-3mins

Hang Power Snatch 45x5
Hang Power Clean 65x5

Full High Bar Olympic Squat
warmup 45x10, 95x8, 135x6,
185x6

Peterson Stepups
BWx6

Bent Stiff Legged Deadlift
warmup 45x10
135x6

70 Degree Bent Over Row
warmup 45x10, 95x6
155x6

30 degree Incline Dumbell bench press
warmup 4kgx10, 30lbx6
45x6

Clean Grip Width Upright Row
warmup 45x10
65x6

Overhead Press
65x6

ShoulderWidth Palms facing Pulldown
warmup 70x10
150x6

Dumbell Curl
warmup 3kgx10
6kgx6

Dual Dumbell Decline Tricep Extension
warmup 3kgx10
6kgx6

Hanging leg raise - bent knee
BWx6

Blitzforce
09-22-2002, 12:01 AM
BasketBall - Sunday 22nd September - 22/09/02

I'll be playing basketball every for the next 3 weeks, as a sorta active recovery and plyometric enhancement training. Olympic lifts help my Bball, and BBall helps my Olympic lifts :)

After that - I'll ahve to squueez sprinting in somehwere to help strip this fat off me. That 15 or so pounds of fat I'm carrying could add an easy 4 inches on my vertical jump just like that.

Compared to last week, I'm really soaring. Feel epxlosve and light. Really getting some hops and airtime now! I even touched the ring when doing high finger rolls :)
Another 6 inches of vertical and I'm gonna have some serious fun!!!

Anyway just a 1hour session of practising shooting and post moves. I also attacked the rim at the end of the session doing self lob dunks of the backboard attempts - none went in, but I made sure I grabbed the rim hard and rattled it :p

Blitzforce
09-23-2002, 03:12 PM
Monday 24th September - 24/9/02 - HST Phase Day 2 of 9

Slight tendon aches fom BBall, but nothing major, considering the heavy duty impacts forces from the jumps! No DOMS, amazing

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats . Man am I rusty in the Overhead squats! You sure lose it fast


Workout

Tempo where applicable 3020 - Rest about 2-3mins


Clean grip Hang Snatch 45x5
Hang Power Snatch 45x5, 65x3
Hang Power Clean 65x5, 95x3, 115x3
Jump Power Clean 115x3
Jump Power Snatch 95x3 - ouch right shoulder hurt a bit

My form in the Hang versions are much better - thinking about dropping the full versions. Most of the Throwers do only the hang form and these guys are frigging the most explosive athletes IMO!

Full High Bar Olympic Squat
warmup 45x10, 95x8, 135x6,
190x7
190x6

Woah this is about the highest in reps I've had my for squat worksets, and they felt good. One thing - me legs seems to be overtaking everything else in growth! One reason why I normally keep the reps low...

Peterson Stepups
1kg dumbells in each hand 7 reps each leg

Bent Knee Stiff Legged Deadlift
warmup 45x10
140x10 - first 6 reps slow up, last 4 explosive up.

70 Degree Bent Over Row
warmup 45x10, 95x6
160x7

30 degree Incline Dumbell bench press
warmup 4kgx10, 30lbx6
50x7

Shoulder Width Chins on a Power Rack
BWx7
Awesome forearm pump - grip builder par excellence

Clean Grip Width Upright Row
warmup 45x10
70x6

Overhead Press
70x6

Hanging leg raise - bent knee
BWx7

Dumbell Curl
warmup 3kgx10
7kgx10

Dual Dumbell Decline Tricep Extension
warmup 3kgx10
7kgx10

CalfRaise
2 plates on selectorx10

StandingToeRaise on platform
BWx6

Blitzforce
09-24-2002, 02:24 AM
Tuesday 24th Sept - 24/9/02 - Sprints GPP session


Great 45 min session of sprints and agility runs. No soreness from yesterday's workout. Felt pretty nippy


Warmup
- 1 lap walk around the park - plus dynamic stretches and stuff
- two 50 metre jogs with walk back to start for recovery
- two 50 metre jogs with a stide step every 2 steps off each leg - again with recovery walks

Main Session

5 all out 50 metre sprints with recovery walk of about 100 metres

man did these feel good - really explosive! I have certainly gained some acceleration punch, but form is off, my lower back was tightening up :(

Five 50 metre agility runs - a mixture of side step jabs, angled runs with 360 pivots for change of direction, backward and sideway runs. with 100 metre recovery walks in between

Comment

Man compared to the last time I did sprints last summer - about 6 months ago, I seemed to have gained sveral new notches of speed. Before I had jog, medium and fast speed. Now I have 3 different levels of fast sprinting, that you can really tell the difference between by how fast the air flows around your body :)
Amazing - considering how fat I am. When I get lean - lookout!!

Blitzforce
09-24-2002, 09:45 PM
Wednesday 25th September - 25/9/02 - HST Phase - Day 3 of 9

Wow no DOMS at all from yesterdays sprint session....!!
Ok some slight dull aches in the lower back, glutes and hamstrings, lower leg tendons and claf, but no real heavy DOMS.
Very intersting - this tells me that my selection of exercises in my training is working well at targeting the right msucles in the right range of motion.

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 3020 - Rest about 2-3mins


Clean grip Hang Power Snatch 45x5, 65x5

Hang Power Clean 45x5, 65x5, 115x5,
155x5 WOot New PR!!

Jump Power Clean 135x5

Either the basketball or the Sprints are really helping my Hang cleans! Plus my form is much betetr now, geting maximal power transfer to the bar.

Full High Bar Olympic Squat
warmup BWx10, 45x10, 135x8,
195lbs 2x6

Peterson Stepups
2kg dumbells in each hand 8 reps each leg

Bent Knee Stiff Legged Deadlift
warmup 45x10
145x10

70 Degree Bent Over Row
warmup 45x10, 95x6
165x7

30 degree Incline Dumbell bench press
warmup 4kgx10, 30lbx6
55x7

Weighted Shoulder Width Chins on a Power Rack - partial grip
1kg dumbell x 6

Bench Press
warmup 45x10
135x7

Clean Grip Width Upright Row
warmup 45x10
75x6

Overhead Press
75x6

Hanging leg raise - bent knee
BWx8

Dumbell Curl
warmup 3kgx10
8kgx10

Dual Dumbell Decline Tricep Extension
warmup 3kgx10
8kgx10

Blitzforce
09-25-2002, 03:31 PM
Well HST principles are definitely sound. Bodyweight is on the rise after the first week, despite all the BBall and sprintining I've been doing. I deifinitely look and feel larger too :)

Bodyweight is about 88-89kg now. 194-196lbs

won't be long till I break 200lbs

Blitzforce
09-26-2002, 10:05 PM
Friday 27th September - 27/9/02 - HST Phase - Day 4 of 9

I have definitely put on a solid 1-2 lbs. At the end of the last training cycle when I weighed myself in the gym with my shoes and clothes on, I'm was around 198. Today I was at 200lbs. Once I hit 205 on the gym scale, I know I am smack bang on 200lbs.

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 3020 - Rest about 2-3mins

I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

Clean grip Hang Power Snatch 45x5, 75x5

Hang Power Clean 45x5, 65x5, 115x5,
160x3 WOot New PR!!
135x5


Full High Bar Olympic Squat
warmup BWx10, 45x10, 135x8,
200lbs 1x6

Peterson Stepups
3kg dumbells in each hand 8 reps each leg

Bent Knee Stiff Legged Deadlift
warmup 45x10
150x10

70 Degree Bent Over Row
warmup 95x6
170x7

30 degree Incline Dumbell bench press
warmup 30lbx10, 45x6
60x7

Weighted Shoulder Width Chins on a Power Rack - partial grip
2kg dumbell x 7

Bench Press
warmup 45x10
140x8

Clean Grip Width Upright Row
warmup 45x10
80x6

Overhead Press
80x6

Hanging leg raise - bent knee on a power rack - partial grip
BWx9
designed to work my grip as well :)

Dumbell Curl
warmup - none
20lbsx10

Dual Dumbell Decline Tricep Extension
warmup - none
20lbsx10

Blitzforce
09-28-2002, 01:45 AM
BasketBall - Saturday 28th September - 28/09/02

Ach I should have waited till Sunday! Still hadn't fuly recovered my yesterday's workout, combined iwth work this morning (lots of heavy lifting), and I could barely get off the ground :(

Well I take tommorrow off to recuperate and continue my HST Phase on Monday

Blitzforce
09-29-2002, 12:01 AM
Sunday 29th September - 29/9/02 - HST Phase - Day 5 of 9

Today's workout was marred by the fact a PT tried to work in with me on the Olympic lifts and basicly stuffed me up! No explosion! But I did get a PR on the narrow grip hang snatch :)

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 3020 - Rest about 2-3mins

I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

Clean grip Hang Power Snatch 95x3 WOot New PR!!

Hang Power Clean 95x3, 115x3, 135x3
165 - 3 misses !!! Could belive how heavy this felt! 160 last workout felt light....
155x3 messy form!

Power clean 155x3 - crap form!

Full High Bar Olympic Squat
warmup BWx10, 95x10, 135x6,
205lbs 1x6

Peterson Stepups
7kg total in dumbells held in hands - 10 reps each leg

70 Degree Bent Over Row
warmup 95x6
175x6

30 degree Incline Dumbell bench press
warmup 35lbx10, 45x8
65x7

Weighted Shoulder Width Chins on a Power Rack - partial grip
3kg dumbell x 6

Bench Press
warmup 45x10
145x8

Clean Grip Width Upright Row
warmup 45x10
85x6

Overhead Press
85x6

Hanging leg raise - bent knee on a power rack - partial grip
BWx10

Reverse Hyper
BWx10

Dumbell Curl
warmup - none
22lbsx10

Dual Dumbell Decline Tricep Extension
warmup - none
22lbsx10

Blitzforce
09-30-2002, 01:58 AM
It looks like I'm starting to lean off

Body sure looks different - shape wise. Kinda feel smaller, yet weigh about the same.

One thing though, my biceps sure love dumbell curls - they are really blowing up a bit. getting peaky and nicely roudned. In fact my triceps are starting to lag a bit, odd I thought all this time my Biceps was a weak bodypart!

I'll take a pic of them soon

Blitzforce
09-30-2002, 02:01 AM
Monday 30th Sept - 30/9/02 - Sprints GPP session


Sprints are starting to lean me off

Warmup
- 1 lap walk around the park - plus dynamic stretches and stuff
- two 50 metre jogs with walk back to start for recovery
- two 50 metre jogs with a stide step every 2 steps off each leg - again with recovery walks

Main Session

5 all out 30 metre sprints with recovery walk - about a minute

lower back feels much better than last session - no tightening up
Keep the arms low and relaxed, and chest high and open, that helped a lot, getting the speed flowing

Some 50 metre agility runs - a mixture of side step jabs, angled runs with 360 pivots for change of direction, backward and sideway runs. with 100 metre recovery walks in between

Blitzforce
09-30-2002, 10:55 PM
Tuesday 1st October - 1/10/02 - HST Phase - Day 6 of 9

You may have noticed I dropped the Stiff Legged deadlifts - well no point in frying the posterior chain when the sprints do it so well :)

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 3020 - Rest about 2-3mins

I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

Clean grip Hang Power Snatch 95x5
Clean grip Power Snatch (from floor) 95x5 - getting airbourne here - 6 inches off the ground!


Hang Power Clean 95x3, 115x3, 135x3

Power clean 115x1, 135x1, 155x1, 175x1, 185x1, 195 - miss
rather rusty- not really exploding

Full High Bar Olympic Squat
warmup BWx10, 135x6,
210lbs 1x6 - starting to feel heavier

Full Front Squat
135x6

Peterson Stepups
8kg total in dumbells held in hands - 10 reps each leg

70 Degree Bent Over Row
warmup 95x6
180x6 - felt heavy

30 degree Incline Dumbell bench press
warmup 35lbx10, 50x8
70x6

Weighted Shoulder Width Chins on a Power Rack - partial grip
4kg dumbell x 6 - felt heavy

Bench Press
warmup 45x10
150x8

Clean Grip Width Upright Row
warmup 45x10
90x6

Overhead Press
90x6

Hanging leg raise - bent knee on a power rack - partial grip
BWx11

Reverse Hyper
BWx10

Dumbell Curl
warmup - none
25lbsx8

Dual Dumbell Decline Tricep Extension
warmup - none
25lbsx8

Blitzforce
09-30-2002, 10:56 PM
Not much change in bodyweight so far, but visually I definitely have blown up!

Everywhere too! Especially my legs, back, shoulders and biceps.

Lats are starting to fold over when I stand relaxed...

Blitzforce
10-01-2002, 12:53 PM
And I'm leaner too!!!!

I measured my waist just then 33 1/4 inches - that's a drop of 3/4 inch in 1.5 weeks! Yeah it got up to 34 inches...

Well the sprints are definitely helping combined with the fact, I have played BBall and am training whole body every other day. But I ain't eating clean - lots of chocolate and junk food! My metabolism is in overdrive!

BW is up 1-2 lbs, waist down 3/4 inch, that means I've gained 2-3 lbs after 1.5 weeks of HST - I knew I looked and felt somewhat leaner, and looked bigger

Now I have proof :thumbup:
Who says you can't gain muscle and lose fat? tuttut

would be nice to get my waist down below 31 inches....

Blitzforce
10-02-2002, 09:47 PM
Thursday 3rd October - 3/10/02 - HST Phase - Day 7 of 9

Weights are starting to get heavier now.
Well after last night's massive pigout on home cooked spagetti, my muscles were filled up with glycogen - like ballons :)
Gave me a huge pump in the gym!

CNS recovered as well - the Olympic PRs I set towards the end of the last training cycle felt considerably easier today! It means I'm stronger and bigger :thumbup:

Cuffs are feeling banged up though :(

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 3010 - Rest about 2-3mins
Getting more explosive now on the concentric

I do a few sets of 3 of Squat Cleans and Squat Snatches with just the Olympic Bar

combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 70lbs - OS felt a heck of a lot heavier!

Clean grip Hang Power Snatch 95x3
Clean grip Power Snatch (from floor) 95x3
Hang Power Snatch 95x3
Power Snatch 115x3 (felt a lot easier than 3 weeks ago!)

1 Power clean and 3 Hang Power Clean 115lbs, 135lbs

Power clean 165lbsx3

Full High Bar Olympic Squat
warmup BWx10, 135x8, 185x3
215lbs 1x5 - should have done 6 in hindsight

Full Front Squat
145x6

Romanian Deadlift
160x6

Peterson Stepups
9kg total in dumbells held in hands - 10 reps each leg

70 Degree Bent Over Row
warmup 95x6
185x6

30 degree Incline Dumbell bench press
warmup 30lbx10, 45x8
75x6 getting wobbly :)

Weighted Shoulder Width Chins on a Power Rack - partial grip
5kg dumbell x 6 - felt heavy

Bench Press
warmup 45x10
155x6

Clean Grip Width Upright Row
warmup 45x10
95x6 - heavy

Overhead Press
95x6

Hanging leg raise - bent knee on a power rack - partial grip
BWx12

Dumbell Curl
warmup - 3kgx10
30lbsx8

Dual Dumbell Decline Tricep Extension
warmup - 3kgx10
30lbsx9 - did one rep too many. Man my elbows are reallying clicking a lot :mad:

Blitzforce
10-02-2002, 09:48 PM
Well fat is melting off - bodyweight is down to 192-193lbs now

but muscle mass is up as well!

Blitzforce
10-05-2002, 12:32 AM
Saturday 5th October - 5/10/02 - HST Phase - Day 8 of 9

Felt a bit sore and tired, from work and previous workout I guess, but I gotta keep at it. Muscle are really starting to blow up - HST works!

probably edging towards 3-5% overtraining now, lovely bit of concentrated loading :D

Right cuff is not feeling good, will need some rehab :(

Workout time - 1 hour 15mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 30X0 - Rest about 2-3mins
I'm exploding the concentric now


combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 45lbs

Hang Power clean 65x3, 95x3, 115x3, 135x3, 145x3, 150x3

Barbell Crouch Drop practise 20lb barbell x6

Full High Bar Olympic Squat
warmup BWx10, 95x8, 155x6, 205x1
220lbs 1x5

Barbell Crouch Drops - top secret exercise I invented :)
45x6
65lbs 2x6

Romanian Deadlift
165x6

Peterson Stepups
10kg total in dumbells held in hands - 10 reps each leg

70 Degree Bent Over Row
warmup 95x6
190x6 heavy as a mofo!

30 degree Incline Dumbell bench press
warmup 30lbx10, 50x8
80x6 heavy!

Weighted Shoulder Width Chins on a Power Rack - partial grip
6kg dumbell x 6

Bench Press
warmup 45x10
160x6 I explode and let it go at the top, catch it and go down

Clean Grip Width Upright Row
warmup 45x10
100x6 - heavy

Overhead Press
100x6 - twinge in right cuff on first rep, fine after that...

Hanging leg raise - bent knee on a power rack - partial grip
BWx12 - ouch fingers were realy hurting!!

Dumbell Curl
warmup - 3kgx10
35lbsx6 Heavy!

Dual Dumbell Decline Tricep Extension
warmup - 3kgx10
35lbsx7 - did one rep too many, triceps are definitely strionger than biceps

Blitzforce
10-05-2002, 10:35 PM
BasketBall - Sunday 6th October - 6/10/02

Felt surprisingly nippy, considering the fact I just had a weight session yesterday. The sprints and agility drills are really paying off. Quickness is definitely there, and I can go hard without breathing like a freight train

Just shooting and post moves practise. Just mucking and jumping about trying to be like Mike :D

Some DOMS in my Upper Hamstrings from that new exercise I designed :)

Blitzforce
10-07-2002, 02:40 AM
Monday 7th October - 7/10/02 - HST Phase - Day 9 of 9

Well a nice long 2 hour workout to end the HST phase :)

I talked to a guy, who I last saw 2 months ago. He couldn't believe how much size I had gained. He last saw me at 182lbs, and I'm not at 194lbs :)

Workout time - 2 hours!!

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats .

Workout

Tempo where applicable 30X0 - Rest about 2-3mins

combo set - 3 reps each of Hang Clean, Hang Clean Grip Snatch and Overhead squat with 65lbs

Hang Snatch 95x3
Power Snatch 115x3

1 power clean and 2 from hang 115lbs, 135
Hang Power Clean - 150x3
Power Clean - 170x3


Full High Bar Olympic Squat
warmup BWx10, 95x8, 155x6, 205x1
225lbs 1x5 - last 2 reps were slow

Paused set - 5 sec pause at the bottom
135x5
talk about posterior chain wastage!!

Barbell Crouch Drops
45x6
65lbsx6

Romanian Deadlift
170x6

Peterson Stepups
11kg total in dumbells held in hands - 10 reps each leg

70 Degree Bent Over Row
warmup 95x6
195x6

30 degree Incline Dumbell bench press
warmup 30lbx10, 50x8
85x5

Weighted Shoulder Width Chins on a Power Rack - partial grip
6kg dumbell x 6 - damn I should have used 7kg, did 6kg last workout :(

Bench Press
warmup 45x10
170x6

Clean Grip Width Upright Row
warmup 45x10
105x6 - heavy

Overhead Press
105x6 - twinge in right cuff on first rep, fine after that...

Dumbell Curl
warmup - 3kgx10
40lbsx5 Heavy!

Dual Dumbell Decline Tricep Extension
warmup - 3kgx10
40lbsx6 -

Blitzforce
10-07-2002, 02:50 AM
Well HST phase is done. not much bodweight gain, but I do look bigger, and waist is down 3/4 inch. SO I think I ahve gained 2-3 lbs and lost about the same in bodyfat.

Definitely not as good a result as I got the first time I did it, but then I used 3 sets per exercise then. Something to ponder. Will try with 2 sets next time :)


see the difference in my arms. Last one is today, and middle one is from 2-3 weeks ago. First one is about 3 months ago.

Blitzforce
10-08-2002, 02:34 AM
Tuesday 8th October - 8/10/02 - Sprints GPP session


As per usual - so I won't bother listing out what I did unless I change it radiclly.

Sprints working well fat is coming off. I'll post some pics showing this. Not lean yet but 3/4 of an inch off my waist after 2 sessions is great!

Blitzforce
10-08-2002, 03:40 PM
anyway here are some more before and after pics of the 2-3 week, 9 workout HST cycle.

Differences are subtle though - look closely and you can see my shoulders and arms are bigger, I'm a little bit leaner around the waist. Lats look smaller due to the fat loss.

I guess for 2-3 weeks and a negative calorie deficet situation I can't really complain with 2-3 lbs gain and 3/4 drop in waist size, but I expected at least 5lbs of muscle - closer to my first cycle results. Oh well

I'll see if I can get some leg pics done, they went up quite a bit in size, despite the fact I lost some fat. They went from 26.5 inches to about 26.75 inches in the upper thigh area.

Blitzforce
10-08-2002, 03:41 PM
Rear shot - medial delts and triceps look bigger. Waist slimmer

Blitzforce
10-08-2002, 06:29 PM
Well today I start my Strength/power phase of my current training cycle.

Not quite sure how to set it up, think I'll just use the split from last cycle. Thought about moving back to leg day so the lower back and hamstrings can hammered from the bent over rows along with the the usual leg exercises. Not sure though, because it makes for complications elsewhere in the split.

Then I have to factor in Sprints day, Plyometrics day hmmm

Anyway I'll get some legs shot done today and compare them to my befores. They are up in size 26.5 to 26.75 inches, despite the fat loss, so they must look way bigger!

Blitzforce
10-08-2002, 10:37 PM
Wednesday 9th October - 9/10/02 - Chest and Back

Good session today - balloon like pump in lats and pecs!
Maybe too many sets for chest...

Workout time - 1 hour


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang close grip snatches


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x8, 135x6

Tempo 20X0 Rest - alternated with Incline BP - 1.5 mins between each exercise

185x6, 200x6, 175x6

1x6 115lbs Speed set Tempo X0X0


Incline Dumbell Bench Press

Warmup sets - 5kgx10, 30lbsx8, 50x6

Tempo 20X0 Rest - see Rows

70x6, 85x6
65x6 tempo 33X0 - 3 sec pause at bottom

1x6 Speed set with 50lbs Tempo X0X0


Bench Press

Warmup sets - Barx10, 95x8

Tempo 20X0 Rest - 1.5 mins

135x6, 180x6, 165x6

I literally propel the bar off my hands!

Plyo Drop benches
Tempo X0X0 rest 1.5mins

45x10, 65x10
Talk about maximal fibre recruitment!


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8

Tempo 20X0 Rest 2.5 mins

2x6 15lbs

Blitzforce
10-09-2002, 05:22 PM
Couldn't quite get my head and feet into the shot - oh well :)
Legs and abs flexed, upper body relaxed

Still flabby, especially under the pecs, but slowly getting bigger and leaner.

Month 6 of proper training

Height 5'9", waist about 33 1/4 inch, bodyweight about 191-193.

Blitzforce
10-09-2002, 09:48 PM
Thursday 10th October- 10/10/02 - Legs and Abs

Pretty good session today, heavy and intense.
Man squats felt great!!! The Peterson stepups I did are really helping my knee tracking. Going rock bottom and really exploding up!

Power cleans - hmm really seriously thinking about dropping them, I just don't enjoy them anymore. I much prefer the hang version and power/hang snatches - these all feel faster and free flowing. Its so tiring getting the bar off the floor and racking it - if I need to go heavy I can do clean pulls from the hang or floor.

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell
Overhead squats with 65lbs - a set or two


Cleans


Hang clean
warmup - 45lbsx5, 65x3, 95x3, 115x3

2 mins rest

1x3 135lbs

Jump Power clean

1x3 135
1x3 155lbs

Didn't enjoy it - felt like crap doing the PC :(


High Bar Full Back Squats

4 warm up sets - BARx10, 135x6, 185x2

Tempo 30X0, 3 mins rest
1x5 235lbs - last rep was ass slow at the sticking point, probably one or 2 reps from failure
1x3 235lbs

Form was great - apart from the tendency to tip onto my toes on certain reps. Still highest weight I've used so far :)
Its time to get this baby to 3 plates! Definitely stronger than the end of the last training cycle - where 230 felt heavy for 3 shakey reps.

Thighs are getting too big for my taste - will have to keep the reps low to minimise unfunctional hypertrophy, at least until my upper body begins to dwarf em :)
I mean if you look at my legs in the previous post with my full body pic, at 26.75 inches you expect them to be squatting 315+ for reps at least! :rolleyes:

Paused Set - 3 sec pause at bottom
1x3 205lbs Tempo 33X0

Speed set
1x6 135lbs Tempo X0X0

Jump squats

Rock bottom 2x6 45lbs
Half Squat 1x6 45lbs


Romanian Deadlifts

warmup 45x10, 95x3

1x6 175lbs tempo 31X1 1.5 mins rest
1x6 155 Tempo 10X0


Glute Ham Raise on Floor

2x6 BW Tempo 40X0 1.5 mins rest
Fight the eccentric, and using hands to help[ on the way up

I did these with my feet hooke dunder a power rack pin, with knees on a Rebook Step platform. Hamstrings are fried!

Standing Long Jumps

1x10 BW - a few secs rest between each attempt enough for me to walk back to the start

All of them landing around 9 feet :)


Hanging Leg raise curlups

1x6+ lost count Bodyweight 2011

Damn abs cramped up after doing this, lucky I was near a chn bar to stretch out!

Reverse Hypers


1x10 Bodyweight Tempo 20X0

Just to unload the spine and flush blood into lower back

Blitzforce
10-12-2002, 03:02 AM
Saturday 12th October- 12/10/02 - Snatch, Shoulders and Arms

Pretty low key session today, I guess its just the kind of people you get on a Saturday....

But i still cracked out some new Snatch PRs! Got some vids and pics too - see the next entry in the journal

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell
Overhead squats with 65lbs - a set


Snatches

2 mins rest

Jump Hang snatch
warmup - 45lbsx3, 65x3

95lbsx3, 105x3, 115x2WOot New PR!!


Jump Power Snatch

115x1, 120x1, 125x2, 135x1 WOot New PR!!

120lb one had the best form, see vid.
I keep forgetting to kick my feet out wider for the catch.


Clean Grip Upright Row

warm up - BARx10, 65x6

Tempo 20X0, 2 mins rest
110x6
95x6

Overhead Press

warmup Barx10, 65x6

110x6
95x6

Cuban press

45x10


Dual Dumbell Curl

Tempo 20X0 rest - alternated with Tricep Extensions 1.5min between each

Warmup - 3kgx8, 30x3

45lbx5, 35x6


Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - See Dumbell Curls
Warmup - 3kgx8, 30x3

45lbx5 - 3 holes angle setting
35x6 - 5 holes angle setting


Single Arm Tricep Pressdowns

Just for left arm only

Tempo 10X0 Rest - 1min

1x20lbs
1x25lbs

Blitzforce
10-12-2002, 03:03 AM
JumpPowerSnatch 135x1

1 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpPowerSnatchPR_135.wmv

Here is the freeze frame - you can anaylse my form :)
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_JumpPowerSnatch_135PR.JPG

and Jump HangSnatch 115x2

1 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpHangSnatchPR_115.wmv

freeze frame sequence
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_JumpHangSnatch_115PR.JPG

I keep forgetting to kick my feet out wider for the catch, and I noticed my back rounds a bit in the vids, but not too bad for a self taught lifter :)
Noticed I do a double leg rebend, I never knew this until seeing the vids and freeze frames!

Its great having a camera, you can review your form in between sets!

Mystic Eric
10-12-2002, 03:14 AM
You're not doubt strong man. But I dunno about the rounding of the back? I'm not really sure how to do those Jump snatches... maybe powerman can give some insight... nonetheless, rounding of the back = bad.

Blitzforce
10-12-2002, 03:34 AM
Yeah I noticed that, I do that with everything just about, its a bad habit, but I don't feel any strain though.

The thing is snatches require me to bend down quite a bit so I guess that's why it rounds. But at least I know that I do that now, since I have it on video. I'll just keep working on my form. Plus my back/lats stick quite a bit outward, so that sorta adds to the roudned effect

Blitzforce
10-13-2002, 11:45 AM
Well I got some good tips from Olympic Lifters on a forum about my form.

Like my deadlifts I keep rounding my upper back and lifting my but up before the bar moves.

---

I think I can make some suggestions.
1. You are pulling the weight over yourself. Check the video, you are actually floating backwards when you receive. Next, let's look at the way you receive. I think you should try and get that 1/4 squat in there instead of standing so straight up. If you just pop your ass back, your body will be more ready to get the 1/4 squat and receive the bar. The movement of your bar looks more like a cuban press, rather than a straight line. To correct this, turn your elbows so that they face the outside walls and really VIOLENTLY shrug the bar up. Also if you check, you'll notice that your not locking out your elbows.
To me, I think the wieght was too light. In my workouts, I have worse form when the weight is too light. I try and muscle the weight instead of practicing proper technique.
I noticed also that instead of standing tall, you kind of tuck your chin down. Perhaps you were dodging the bar since your elbows weren't locking out.
In closing, try and think in your mind the following sequence: Triple Extension, Violent Shrug, Kick Ass Back, Receive. This is what I think about when I do my Olympic Lifts, and it has enabled me to maintain better form.

Blitzforce
10-13-2002, 11:49 AM
BasketBall - Sunday 6th October - 6/10/02

Well after that PR session of Snatches yesterday, thought maybe it wans't a good idea to play ball today, but I did and I'm glad I did :)

Felt really agile and springy. And I tested my max vertical jump on the rim and jumped a easy 1.5 inches higher! Granted that didn't last long...must work on my max power strnegth endurance tuttut

Goes to show, a drop in bodyfat plus increased strnegth and power = greater vertical jump. STill need anotehr 12 inches before I have some serious fun :p

Blitzforce
10-13-2002, 11:51 AM
Well bodyfat continues to melt off despite my lack of dietary control :eek:

waist down to 33 inches flat. Bodyweight is going down as well.

Blitzforce
10-13-2002, 09:57 PM
Wednesday 14th October - 14/10/02 - Chest and Back

Woah again huge torso pump! Especially my pecs!

Workout time - 1 hour


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang close grip snatches


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x8, 135x6
Tempo 20X0 Rest - alternated with Incline BP - 1.5 mins between each exercise

185x3, 205x6,

185x6 - pause set 3 sec pause at bottom, then explode up.

1x6 135lbs Speed set Tempo X0X0


Incline Dumbell Bench Press

Warmup sets - 5kgx10, 30lbsx8, 50x6
Tempo 20X0 Rest - see Rows

70x6, 85x7
65x6 tempo 33X0 - 3 sec pause at bottom

1x6 Speed set with 50lbs Tempo X0X0

should have done 7 reps for all sets...

Bench Press

Warmup sets - Barx10, 95x8
Tempo 20X0 Rest - 2 mins

135x6, 185x6,

160x6 Pause set - 3 sec pause at the bottom, and then explode up.

Plyo Drop benches
Tempo X0X0 rest 1.5 mins

45x10, 65x10


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx7
Tempo 20X0 Rest 3 mins

1x6 17.5lbs

1x6 10lbs - Pause set, 3 sec pause at hang and then explode up.

1x6 BW - didn't really need to do this one.

Blitzforce
10-14-2002, 10:38 PM
Tuesday 15th October- 15/10/02 - Clean, Legs and Abs

Low key vibe today, but intense session in terms of effort and loads and volumes used. New Power Clean and Clean Pull PR as well! I'll have vids and pics later today

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell


Cleans


Hang clean
warmup - 45lbsx5, 65x3, 95x3

2-3 mins rest between each

Power clean 135x2
Clean Pull 185x1, 205x1, 225x1, 225x1 WOot New PR!!


Power clean 205lb
1st attempt - drooped it :)
2nd good, with a slight stumble - WOot New PR!!
3rd dropped it :)

Jumping deadlift/jump shrugs
135x6

Tried hard to improve my form, I guess that distracted me somewhat, but back is much straighter now, flexed my triceps to keep my arms locked for maximal power transfer.

High Bar Full Back Squats

4 warm up sets - 95x10, 135x6, 185x3

Tempo 30X0, 3 mins rest

1x4 240lbs - last rep was ass slow at the sticking point, probably one or 2 reps from failure, felt prety heavy

1x4 235lbs


Paused Set - 3 sec pause at bottom
1x6 210lbs Tempo 33X0

Speed set + JumpSquat complex - 1 min rest between each
1x6 135lbs Tempo X0X0
JumpSquat - BW and hands behind head x6

Jump squats+ jumps complex - 1 min rest between each
Half Squat 1x6 45lbs
Standing Long jumps x6

Jumps onto a 24 inch(I think) bench x6
imediately follwed by Romanian deadlift warmup

Romanian Deadlifts

warmup 95x3

1x6 185lbs tempo 20X0 2 mins rest

Complex - 1 min rest between each
1x6 175 Tempo 31X0
6 vertical jumps

Glute Ham Raise on Floor

2x6 BW Tempo 40X0 2 mins rest
Fight the eccentric, and using hands to help[ on the way up

each set complexed with 6 jumps onto a bench - 1 min rest between each exercise


Hanging Leg raise curlups

1x10+ lost count Bodyweight 2011
1x6

Reverse Hypers


2x10 Bodyweight Tempo 20X0

Just to unload the spine and flush blood into lower back

Blitzforce
10-15-2002, 12:32 AM
First up Jumping Deadlift demo - firstly I'm not jumping as hard as I normally do, just trying to keep my form clean and save myself for the squats afterwards :)

Ignore the first 2 reps, the rest are how you should do em, continously and jump as hard as you can. I can normally go much higher.

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_JumpingDeadlift.wmv

Also my Powerclean 205lb PR, I normally don't bend my legs this much to rack the wieght, so I was a bit wobbly!
Hope my form is getting better - I really tried to keep my back straight, lock my arms, but it seems my ass does get up higher, oh well maybe this is how I am, I have big glutes so I might as well use em :D

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PowerClean_PR205.wmv

CleanPull 225lbs, not a PR as such, I could have done more reps, but it is the first time i've used 225lbs

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_CleanPull_PR225.wmv

Blitzforce
10-15-2002, 02:14 PM
Got some great feedback from Chris Thibaudeau!
(well known writer, strength coach/trainer and olymic lifter)

--------------

Ok, two comments:
1. In the clean pull you're using what I consider to be improper form. You give a powerfull tug, but instead of extending your body you "dive" towards it to meet it (kinda like bringing the chest to the bar). IMHO this teaches bad habits such as not fully extending in the pulling phase of a clean/power clean and pulling forward.

In the completed pull position your body whould be fully extended:

1. No knee flexion

2. Hips "punched" forward

3. Trunk slightly hyperextended

4. Traps shrugged (think shoulders to ears)

Think "tall" ... do not lift the bar, lift your body so that you end up as tall as possible.

When a clean pull is properly executed you should be able to hold the finish position.

Basically, to borrow J.V.'s description, your body whould look like a bow. Your body looks like a "reverse bow", your shoulders are ahead of the hips (big mistake), your trunk is flexed, not extended and your knees are bent.

IMHO this might be one of the reason why you loose balance forward during your PR power clean, you developed the habit of pulling forward.

2. You straigthen your legs too fast in the first pull and you do not "finish" the pull. By not finishing the pull I mean that you do now punch the hips nor do your extend your back (you do not reach the "bow" position) as a result you pull the bar forward. Furthermore, you land on your toes (no heel contact) and with the hips forward. Which indicate that your pulled forward.

I see no reason for you to be attempting PR weights in the power clean. You would be much better served spending most of your time using 65-75% to master proper form (especially full extention) before even attempting max weights. Attempting maxes is pointless for athletes anyway. When I first learned the lifts I trained alone and, just like you, trained too heavy. I ended up developping bad habits that took 3 years to correct. Don't make that mistake

Blitzforce
10-16-2002, 10:06 PM
Friday 17th October- 17/10/02 - Olympic Lifts, Shoulders and Arms

Long session today, but time well spent. I spent an hour or so working on my Olympic Lifts form, in the power clean and snatch mainly. Did some jumps in the gym and was surprised how high I could jump without using my arms! I can get my whole head over the power rack top! Plyos and squat workouts are paying off!

Workout time - 1.5 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell

Olympic Lifts

Not gonna bother listing every thing I did.
But basicly I just practised my form using weights rnaged from 65 to 135, going real slow off the floor scraping my shins and doing a thigh brush before exploding.

With the lighter weights I put the bar onto Reebok step plastic bases, to make sure the bar is the right height, worked out great.

Then did a series of 135lb hang cleans, power cleans and 95lb power snatches, using a better form etc

Clean Grip Upright Row

warm up - BARx10, 65x3

Tempo 20X0, 2 mins rest
115x6, 120x4, 125x2
Mini wave loading sequence :)

Paused set - 3 sec pause at bottom
95x6

Overhead Press

warmup Barx10, 65x3

Tempo 20X0, 2 mins rest
These are cleaned up from the hang
115x6, 120x4, 125x2

Paused set - 3 sec pause at the bottom
95x6


Dual Dumbell Curl

Tempo 20X0 rest - alternated with Tricep Extensions 1.5min between each

Warmup - 3kgx8, 25x3

45lbx6


Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - See Dumbell Curls
Warmup - 3kgx8, 25x5

45lbx6 - 5 holes angle setting

Blitzforce
10-17-2002, 11:56 PM
WOah - yesterday was pretty productive on my delts! I can see a noticeble increase in size and roundness on them!
There is a distinct fullness between my delts and triceps now, despite my high fat levels.

I bought a Nike 12 lb Med ball, it pretty much looks and feels like a Basketball :) Will be using it in my plyo program in the not too distant future.

I also ordered a pair of light bands for my speed squats to allow, me to thrust hard without slowing down.
Add to that some Touch Footy shoes for my agility drills and sprints. Damn I'm poor now :(

Blitzforce
10-18-2002, 09:18 PM
Saturday 19th October - 19/10/02 - Chest and Back

Again huge pump in my torso, especially pecs!

Nothing makes one feel better when your gains in strength and size keep on piling on! Today's workout proves just that.

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang close grip snatches , overhead squats


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x6, 135x6
Tempo 20X0 Rest - alternated with Incline BP - 1.5 mins between each exercise

175x6, 210x6, 205x6

190x6 - pause set 3 sec pause at bottom, then explode up.

1x6 135lbs Speed set Tempo X0X0


Incline Dumbell Bench Press

Warmup sets - 5kgx10, 30lbsx6, 55x6
Tempo 20X0 Rest - see Rows

70x6, 90x5, 85x7
65x8 tempo 23X0 - 3 sec pause at bottom

1x8 Speed set with 55lbs Tempo X0X0


just amazing! Last training cycle, 90lbs was heavy as can be, I only amaged to crank out 3 very slow reps. Today I blew those 5 reps out!!! Though in hindsight I should have stopped at rep 4, the last one was a tad to slow.

Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8
Tempo 20X0 Rest 3 mins

1x6 20lbs

1x6 12.5lbs - Pause set, 3 sec pause at hang and then explode up.

Towel chins - drapped towel the bar and grabbed the ends, to chin, nice forearm and grip workout too!

BWx6

Bench Press

Warmup sets - Barx10, 95x8
Tempo 20X0 Rest - 2 mins

135x6, 190x6 (really powered this one out!)

175x6 Pause set - 3 sec pause at the bottom, and then explode up.

Speed set
Tempo X0X0
135x6 - I stopped the bar about 2-3 inches from chest

Blitzforce
10-19-2002, 09:39 PM
Sunday 20th October- 20/10/02 - Olympic Lifts, Legs and Abs

High volume and intense session today! Damn was sweat pouring off my face! Leg strength is really starting to get up there!
My CNS is gonna be fried tommorrow :)


Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell
and 65lbs. Plus some Overhead squats with 65lbs


Olympic Lifts

again mainly working on my form
but did go heavy in places

Hang clean
warmup - 45lbsx5, 65x3, 95x3

2-3 mins rest between each

Power snatch 95 2x3
Power clean 135lbs 2x3
Hang clean 135x3, 155lbs 2x3
Jumping deadlift/jump shrugs
135x6


High Bar Full Back Squats Complexes

4 warm up sets - 95x10, 135x6, 185x3

Tempo 30X0, 3 mins rest

245lbs 1x4
Barbell crouch drop 65x6
245lbs 1x4

The 1st set felt so easy, I thought I'd do another at the same weight, big mistake!
last rep of the 2nd set was ass slow at the sticking point, My body started to shift the weight onto the right leg. That tells me my left side is much weaker. I think I need to start working the left with some single leg squats

I need solid shoes as well! These jelly BBall shoes are not good....

Paused Set - 3 sec pause at bottom
1x4 220lbs Tempo 33X0
A bit too heavy
Rested 1 min then did 6 standing long jumps

Speed set + JumpSquat complex - 1 min rest between each
1x6 135lbs Tempo X0X0
JumpSquat - BW and hands behind head x6

Jump squats+ jumps complex - 1 min rest between each
Half Squat 1x6 55lbs
Double Standing Long jumps 4 sets - these are just 2 SLJ done one after the other

Complex - 1 min rest between each
Barbell Crouch Drop 1x6 65lbs
Vertical jumps in place x 6

Romanian Deadlifts

warmup 95x3

immediately followed by
Jumps onto a 18 inch bench x6

3mins rest between each complex

Complex - 1 min rest between each
1x6 190lbs tempo 20X0 2 mins rest
Jumps onto a 18 inch bench x6 (minimal leg bend)

Complex - 1 min rest between each
1x6 175lbs Tempo 31X0
Jumps onto a 18 inch bench x6

Complex - 1 min rest between each
1x6 135lbs Tempo X0X0
Jumps onto a 18 inch bench x6


Hanging Leg raise curlups

done hanging onto a towel drapped over chin bar
1x6 BW Tempo 2011

done on a power rack
1x10 Bodyweight Tempo 2011
1x8

Reverse Hypers

2x10 Bodyweight Tempo 20X0

Just to unload the spine and flush blood into lower back


Peterson Stepups

12kgx10 each leg

Blitzforce
10-20-2002, 01:36 PM
Well My lower back has some serious DOMs today!


On the other hand waist is down to a nice 32.75 inches!!!!
Interesting enough my gain in muscle mass is matching my bodyfat losses. So the scale is not changing much - hovering around 190-192lbs

The tape measure says the same thing, waist is smaller, but all the other bodyparts are more or less the same in size, despite the fat loss, some are even up in size!

I'll post measuremnts at the end of this month. Maybe some comparo pics as well. Muscle roundness is starting to become more evident

Proof you can gain a lot of strength, mass and lose fat at the same time. In fact the last training cycle where I was more or less bulking, I didn't gain strength and mass any faster, just added more fat with the process!!

Blitzforce
10-21-2002, 09:18 PM
Tuesday 22nd October- 22/10/02 - Olympic Lifts, Shoulders and Arms

Well pretty crappy session today, the signs were everywhere that my CNS has not fully recovered yet from the beating I gave it last session.
Not matter it was planned. And next microcycle will be a deloading one anyway.
Still made progress across the board


Workout time - 1.25 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans and overhead squats


Olympic Lifts

Purpose today was to just practise my hang clean form, and the video tape my efforts here. Sore lower back from last session hampered things somewhat

Hang Clean
warmups - 65x5, 95x3

135x3

Hang Hi-Pull 155lbs 2x3
Hang Clean 135lbs 2x3


Clean Grip Upright Row

warm up - BARx10, 95x6

Tempo 20X0, 2 mins rest
120x6, 125x4, 130x2

Paused set - 3 sec pause at bottom
100x6

Overhead Press

warmup Barx10, 75x6

Tempo 20X0, 2 mins rest
These are cleaned up from the hang
120x6, 125x4, 130x2

Paused set - 3 sec pause at the bottom
100x6


Dual Dumbell Curl

Tempo 20X0 rest - alternated with Tricep Extensions 1.5min between each

Warmup - 3kgx8, 30x6

45lbx7 - just about failed
35x8

Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - See Dumbell Curls
Warmup - 3kgx8, 30x6

45lbx8 - 5 holes angle setting
35x8

Blitzforce
10-21-2002, 10:54 PM
here are some vids I captured today

still working on my form


if you look carefully, in some of the vids, you can see someone power cleaning properly with a deeper knee bend in the background on the podium at my gym :)

Hang Clean

2.9 meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangClean.mpg
Hang High Pull

2.1meg
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_HangHighPull.mpg

Blitzforce
10-23-2002, 03:15 AM
Tips I got from various people and Olympic Lifters/Coaches on my Hnag Clean form -

---------
Two things stands out:
1. You seem to be doing a reverse curling motion with your arms. I'm not saying that you are curling the weight up, but rather that you are letting the bar go foward. The bar should be kept close to your body at all times.

2. As Maverick pointed out, you are not fully extending. You are focusing on jumping, but your feet leave the floor because your legs have fully extended.


-------------------------

Definitely DON'T quit doing the cleans, remember "As long as the effort is there, adaptation will occur". Remember, violent shrug AND high elbow pull, this should prevent the reverse curl affect. Like Chris was saying the bar should be close to your body, if you watch the movement from the side in the mirror the bar will travel in a straight line.

--------------------

Colin, I thought that your form on the first set was good. To me it didn't look like a reverse curl. However, in the second and especially the thirs set you were leaning back at the start of your power cleans, the way that some people finish their deadlifts. You need to have the shoulders over the bar at the start of the pull from the hang.

-----------------

some things suggested I should try to improve my form -


First lower the bar to mid thigh, pause and ensure the back is concave and tight. Now extend the hips slowly until the shoulders pass a vertical line through your heals (but keep the arms locked). Repeat this process progressively increasing the speed but ensuring the tight back.

The next stage is to repeat the process but finish with a violent shrug. I find it useful to have a partner stand behind with their palms at the point of your full extension. You then explode throwing the traps into their palms. I must emphasis, you direct the head and traps slightly beyond vertical, i.e. slightly hyperextend the hips.

Now convert this movement pattern into the full lifts, remembering to fully extend before allowing the arms to flex. As Chris said keep the bar as close to the body as possible.

THe final exercise I mentioned previously: A partial clean grip deadlift which FINISHES at the starting point for your hang clean, i.e. with bar touching the thighs. Effectively all you need do then is put the two components together for the whole lift. Actually what should happen is a slight knee rebending as you vigorously extend the hips but this should come naturally.

Blitzforce
10-23-2002, 10:04 PM
Well this week's microcycle will be a deloading one. Just as well, the quality of my sleep has been really bad lately!!

I keep waking up at 1 am for soem reaosn and then can't get back to sleep :(

averaging 4-5 hours of sleep the last 4 days or so!!!

Blitzforce
10-23-2002, 10:10 PM
Thursday 24th October - 24/10/02 - DELOAD Chest and Back

Felt pretty crapy going in. But workout was nice and short as befitting of a deload microcycle.

Workout time - 40 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang close grip snatches


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x6, 175x6
Tempo 20X0 Rest - alternated with Incline BP - 1.5 mins between each exercise

185x6
215x6


Incline Dumbell Bench Press

Warmup sets - 4kgx10, 30lbsx6, 50x6
Tempo 20X0 Rest - see Rows

70x6
90x5 - no progress :(

Made gains everywhere except Incline Dumbells BP, hmm weird though, I'll blame it on lack of sleep


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8
Tempo 20X0 Rest 3 mins

1x6 22.5lbs

Towel chins - drapped towel the bar and grabbed the ends, to chin,

BWx6 - ouchie - grip gave out

These really pump up the muscles on the side of the arm - whatever they're called :)


Bench Press

Warmup sets - Barx10, 95x8
Tempo 20X0 Rest - 2 mins

155x6
195x6 - great set! really explosive

Blitzforce
10-24-2002, 09:22 PM
Friday 25th October- 25/10/02 - DELOAD Olympic Lifts, Legs and Abs

Well the lack of sleep has offically effected my workouts!!
The incline dumbell BP was a sign yesterday. And today everything felt much heavier, and I bombed out :(

Again last night I woke up at 1am and could not get back to sleep... needless to say I'm gonne be doing a lot of sleeping thios weekend!!!

Gotta figure out why I keep walking at 1am, maybe its a catch 22 thing. Overtraining causing sleep problems, and lack of sleep causing incomplete recovery...

Workout time - ?

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, and overhead squats.


Olympic Lifts

working on my form on power cleans, worked up to 135lbs

High Bar Full Olympic Back Squat

4 warm up sets - 95x10, 135x6, 185x3, 225x1

Tempo 30X0, 3 mins rest

250lbs 1x2 - 2nd rep felt heavy as hell, stopped set
245lbs 1x1 - had to dump the 2nd rep into the pins, lacked drive out of the bottom :(

Had to end the session then, no point in going on when the CNS just wasn't firing.
The 250 didn't feel that heavy on my shoulders, but the explosion just wasn't there in my legs out of the bottom.

Blitzforce
10-25-2002, 04:41 PM
Cold Measurements

left and right side where applicable

Journal Start 2/8/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12 - 12.25
Arms - flexed 14 7/8 - 15
Shoulders - 50
Neck - 16
Chest - relaxed 43.5 - flexed 45
Waist - 33
Hips/Glutes - 39.5
Thighs - 25.75 - 26
Knee - 15
Calves - 16 - 16.25
Ankle - 9


Month 2 2/9/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15.25 - 15 3/8
Shoulders - didn't measure
Neck - 16
Chest - didn't measure
Waist - 33.5
Hips/Glutes - 40.25
Thighs - 26.25 - 26.5
Knee - 15
Calves - 16.5 - 16.5
Ankle - 9

Today 26/10/02

Height - 5'9"
Wrist - 6.75
Forearms - flexed 12.25 - 12.5
Arms - flexed 15 3/8 - 15 6/8
Shoulders - didn't measure
Neck - 16.5
Chest - didn't measure
Waist - 32.75
Hips/Glutes - 40.5
Thighs - 26.25 - 26.5
Knee - 15.5
Calves - 16.5 - 16.5
Ankle - 9

Waist is down as per my fat loss - which makes any size gains elsewhere even more noteworthy.

Woah my neck went way up in size! Probably due to my traps blowing up from the Olympic lifts.

Arms are up as well - they definitely look a lot bigger.

Overall I got bigger everywhere even if there are no changes in measurements, because I lost fat.

No change in bodyweight either - still around 192lbs

Blitzforce
10-26-2002, 09:24 PM
Sunday 27th October- 27/10/02 - DELOAD Olympic Lifts, Shoulders and Arms

Felt pretty good today, definitely fresher than previous days. thanks to more sleep!!

This was meant to be a short deload session, but I spent more time practising my form in the Cleans and Snatches so it dragged out, but I left the gym feelling vibrant anyway.

Workout time - 1.5 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Snatches and overhead squats

Plus some 40lb squat cleans and squat snatches

Olympic Lifts

Did a lot of form stuff, I'll just detail the heavier stuff I worked up to. Ranged from power shrugs onto toes, then hang high-pulls into hang cleans, then full power cleans.

Power snatch 95lbs 2x3
Power clean 135lbs 3x3
Clean High pull 185 2x3

New form is gonna take a while to get powerful, basicly its a case of one step back, two steps forward. More quad utilisation and less posterior chain involvement. Bar much closer to body, which allows me to squat down much more freely to rack the bar.

Clean Grip Upright Row

warm up - BARx10, 85x6

Tempo 20X0, 2 mins rest
125x6, 130x4
left arm weaker, bar was keeling over on that side
will have to strengthen the left side

Overhead Press

One clean from hang and the presses
warmup Barx10, 75x6

Tempo 20X0, 2 mins rest
125x6, 130x4

Tweaked my right cuff a bit on the 130 set :(


Dual Dumbell Curl

Tempo 20X0 rest - alternated with Tricep Extensions 1.5min between each

Warmup - 3kgx10, 30x6

50lbs x4 - failed
40lbs x6
Left forearm pain as bothering me,
I think strained from the upright rows.

Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - See Dumbell Curls
Warmup - 3kgx8, 30x6

5 holes angle setting
50lbs x4
40lbs x6

Lying L Fyles

Tempo 3030 Rest - 1min

3kg 2x10
For my cuffs.


Toe Curls

Tempo 3030

some barbell 1x10
For my tibs

Blitzforce
10-27-2002, 02:42 AM
Well today concludes my Deload Microcycle, and I must say I feel much fresher!


Next cycle block I'm thinking of switching to a squat boost up specialisation. I want to rep out on 315lbs in my Rock Bottom Olympic Back Squats By Christmas!

Yeah that's 70lbs or so I need to gain! :)

And I have just the thing for this, but I need to switch to a fullbody 3 times a week style setup. Squats will dominate the sets and reps, while everything will still progress along with 1-2 work sets.

Anyway - My routine will look something like this

day 1
=====
clean 3x3

squat 5x5
chin 2
incline 2
tricep 1
abs 1


day 2
=====
snatch 3x3

squat 5x5
bench 2
upright row 2
bicep 1
abs 1


day 3
=====

squat 5x5
row 2
overhead press 2
RDL 1
abs 1
cuffs 1

The first 2 weeks will look like the above, then I switch the squats from a 5x5 speed sets to a more pyramid type system for 4 weeks, and then switch back to the above.

Blitzforce
10-27-2002, 11:30 PM
Well I decided to trash the idea of the squat specialisation, and just use my good old one but modified to suit my new direction.

Firstly in the past I've been pushing too close to failure and the reps were too slow. That has got to stop, so from now on, if the bar speed slows, I dump the set. Its all about explosion and speed - BLITZ Force! :)

New split

Day 1
====
Light Olympic lift session/form work
Shoulders and Arms, plus miscellaneous

Day 2
====
Legs and Abs
Some Olympic Explosive Hybrids

Day 3
====
Rest

Day 4
====
Chest and Back

Day 5
====
Heavy Olympic Lift day
Pulls

Day 6
====
Rest

I'll try it and see how I go, I may make Day 7 a BBall day
Yesterday was day 1 of the split

Blitzforce
10-27-2002, 11:52 PM
Monday 28th October- 28/10/02 - Legs and Abs

Bit of a potpurri session today, a little bit of this and that. Just testing this, pretty intense

Trained later today than normal, gym was busier
Some football player commented to me how awesome my box jumps were - I do have some hops and explosion :)

Workout time - 1.5 hours I think

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Full squat cleans and and squat snatches with a 40 lb barbell
and 65lbs. Plus some Overhead squats with 30lbs


High Bar Full Olympic Back Squats - No belt

4 warm up sets - 45x10, 135x6, 225x3

Tempo 30X0, 3 mins rest

250lbs 1x3

4th rep was too slow of the bottom dumped it into the pins
Not fully recovered yet from last leg day but still made 1 extra rep and overall set was much faster.


Front squat 135x6 - not sure why I did this one :confused:

Paused Set - 4 sec pause at bottom
Tempo 34X0
225lbs x3

tough but good


Power sets
Tempo X0X0, 3 mins rest

160lbs 3x5

Damn were these as taxing as heavy sets! CAT at its best
HUGE Quad pump after these!

Power Cleans

Not sure why I did these again :)

135lbs 2x3
Good form though


Deadlifts

Partial Clean Grip Deadlifts
225lbs x 5
from floor to knee level and back down
TOUGH!!!

Romanian Deadlift
warmup 135x6

tempo 10X0 2 mins rest
195lbs 1x6

Slightly bent knee Stiff Legged deadlift

tempo 20X0 2 mins rest
185lbs 1x6

Lower back was really pumped after these!


Glute Ham Raise on Floor Jumps Complex

1x6 BW Tempo 40X0
Fight the eccentric, and using hands to help on the way up

rest 1.5 mins

6 Standing Long jumps

Rest 2 mins

GHR 1x6

Rest 1.5mins

6 jumps onto a 20-24 inch bench - not sure on height, but I only dip my knees 3 inches to jump, and hands are not sued much to help. I land onto with legs pretty much straight with 3-4 inches to spare. Effortless and graceful :)

As I mentioned before a Football player was impressed with my hops :cool:


Squat Jumps Complex

55lbs 1x6

bending down to a half squat - still tricky to balance in these

rest 1.5 mins

6 jumps onto a 20-24 inch bench - not sure on height

Single Leg Squat

BW 1x10 Left leg only

Hands on power rack for balance
Trying to even up my leg strength

Hanging Leg raise curlups

done on a power rack
1x10 Bodyweight Tempo 2011


Reverse Hypers

1x10 Bodyweight Tempo 20X0

Just to unload the spine and flush blood into lower back

Blitzforce
10-30-2002, 03:53 AM
Wednesday 30th October - 30/10/02 - Chest and Back

Lucky the forum is back up :)

Anyway was still a bit sore in the posterior chain from leg day, but not too bad.

Saw this nice chick I had noticed from weeks back today. Caught her taking some glances at me when I chatted with one of the gym PT, and I'm sure she noticed my stares as well :D
Dang missed a golden chance to say hi, when I walked past her to do rows....argghhh.... anyway I already know a very nice Eurasian female so its not like I really need to get to know her, but the more the merrier :angel:
How can you resist a cute and trim babe who works out hard? She had a nice pert ass :hump:
Ahh if only I had the video camera with me ;)

flipped the order of my exercises around today. Different feel that's for sure. My lats and serratus were hammered when doing benches for some reason...

Workout time - 1.25 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x8, 135x6
Tempo 20X0 Rest - alternated with BenchPress - 1.5 mins between each exercise

185x6, 205x6, 220x6

200x6 - pause set - 4 sec pause at bottom, then explode up.

1x6 140lbs Speed set Tempo X0X0


Bench Press

Warmup sets - Barx10, 95x8, 135x6
Tempo 20X0 Rest - see Rows

185x6, 200x6
starting to get heavy now

185x6 Pause set - 4 sec pause at the bottom, and then explode up.

Speed set
Tempo X0X0
140x6 - I stopped the bar about 2-3 inches from chest

Lats , serratus and intercostals were pumped from benches -hmmm

Incline Dumbell Bench Press

Warmup sets - 30lbsx6, 50x6
Tempo 10X0 Rest - see Rows

70x6, 85x6

pretty sloppy sets, didn't really control the eccentrics all that much


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8
Tempo 20X0 Rest 3 mins

1x6 25lbs

1x6 15lbs
Pause set, 4 sec pause at hang and then explode up.
Man these killed my forearms!


Towel chins - drapped towel the bar and grabbed the ends, to chin, nice forearm and grip workout too!

BWx7


70 degree Reverse grip EZ Bar Rows

just threw these in to try

Tempo 20X0 Rest 2 mins
125lbs x 6
145lbs x 6

Hmm not sure about these, the EZ bar keep trying to rotate around in my hands.

Blitzforce
10-30-2002, 08:27 PM
Thursday 31st October - 31/10/02 - Olympic Lifts and Jumps

Pretty long session today. Probably over did it.

Chest and back pretty damn sore from yesterday, but overall a good workout. Its nice to just concentrate on Olympic LIfts and Jumps.

Got some battle scars too! Clipped my toe on the box, on the first rep of the weighted box jumps and fell flat down :)

Again someone commented on my hops when I did the box jumps - I don't see what the fuss is all about - how hard is it to jump onto a 20 inch box without using your arms and only bending your legs down 3 inches? :p

Workout time - 1.25 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, overhead squats
Full squat cleans and snatches with 25lbs

Olympic Lifts

Hang cleans, Squat Cleans and Squat Snatches plus Ovehread squats with 45lb bar.

Hang Clean and Power Clean warmup/form sets with 65lbs - bar siting on bits of plastic to raise the bar to right height.

Combo Set - 95lbs - (Two Power Shrugs, Hang Clean) x 2

Power Clean - 95lbs 1x3

Power Snatch - 95lbs 2x3 felt shoulder discomfort during these

Combo Set - 135lbs - (Two Power Shrugs, Hang Clean) x 2



Power Clean - deeper squat than in the past, new form allows me to do this much betetr now

135lbs 2x3
140 1x3
145 1x3
155 1x3

Clean High Pull
185lbs 2x3


Jump Shrugs/Jumping Deadlift Box Jump complex

135lbs 1x6 - first 3 reps from mid thigh, the rest from the ground.
Rested 1.5 min then
20 inch Box Jumps BWx6

I did 2 complexes


weighted 20 inch Box Jumps

2kgx6


Double horizontal standing long jumps.
2 sets of 4 double jumps

Double vertical jumps - no hands
2 sets of 4 double jumps

Blitzforce
11-01-2002, 03:18 AM
Here is a progress pic - before and after for the last 3.5 month in a Most Muscular type pose.


1st pic - I weighed 180lbs - 32.5inch waist

2 months later
2nd Pic - I weighed 192lbs - 34 inch waist or so. Not really all fat though, my lower back and abs got bigger

Just under 2 months later - Today
3rd pic - I weighed 192-194lbs - 32.75inch waist

This is just a sneak preview, in 2 weeks time I'll do a proper before and after progress series of pics of relaxed and various poses :)

Hopefully there will be a more dramatic difference

Blitzforce
11-01-2002, 03:20 AM
Here is a rear lat spread pic

Wish I had a before pic to compare, anyway looks like the Chins and rows are working, guess the olympic lifts help as well :)

WillKuenzel
11-01-2002, 03:33 AM
That's a nice progression! You can definitely tell that your arms have gotten bigger and more defined. Looking pretty good overall. Those are definitely some wings you've got growing out of your back.

Keep up the hard work.

Blitzforce
11-01-2002, 10:29 AM
Thanks Homeyield

What I hate - I always look skinnier in photos than I think I am, its like no matter how much bigger I get I still look skinny :scratch:
Hopefully one day I will get that Sergio Olivia effect :D

Anyway I'm getting stronger, the tape measure is going up, and I can jump higher so all is well :)
Still my arms could do with a catchup with my calves and neck :redface:

Still not that happy with my training split. I will have to do more thinking and try and get it sorted

Blitzforce
11-02-2002, 10:10 PM
Friday 3rd November - 3/11/02 - Olympic Lifts, Shoulders and Arms

Long session again. Hmm

Changed the order of the exercises around a bit

Workout time - 1.5 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell

Olympic Lifts

Not gonna bother listing every thing I did.
But basicly I just practised my form using weights ranged from 65 to 135.
With the lighter weights I put the bar onto Reebok step plastic bases, to make sure the bar is the right height, worked out great.

Then did a series of 135lb hang cleans, power cleans and 95lb power snatches.

Power snatch in particular is feeling great! No more shoulder discomfort


Overhead Press

warmup Barx10, 75x3

Tempo 20X0, 2 mins rest
These are cleaned up from the hang, then I rep out the presses
130x6, 135x4, 140x2

Paused set - 4 sec pause at the bottom
105x6

feeling real solid on these!


Clean Grip Upright Row

warm up - BARx10, 75x6

Tempo 20X0, 2 mins rest
130x6, 135x4, 140x2

Paused set - 4 sec pause at bottom
105x6

Keeping bar really close to body, feeling good, but left arm is still weaker than the right. Great pump in the little muscle on the side of the bicep :)l



Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - 2mins
Warmup - 4kgx10, 30x6

50lbs x 5 - 5 holes angle setting
40 x 6


Dual Dumbell Curl

Tempo 20X0 rest - 2mins

Warmup - 4kgx10, 30x6

50lbs x 3 - failed
40 x 6

Ok I went backwards here - but not too concerned, since the olympic lifts and upright rows use the biceps quite a bit

Lying L-Flyes

Tempo 3020
3kg 2x10


Dual Dumbell Incline Curl

Tempo 20X0
30lbs x 8

Single Arm Tricep Pressdown - D handle

Tempo 20X0

30lbs x 8 Right Arm
30 x 6 Left Arm - failed

Blitzforce
11-03-2002, 09:21 PM
Monday 4th November - 4/11/02 - Legs and Abs

Well i was pretty tried, and didn't really feel like going to the jump, I should have listened to my body. Well I wnet anyway, and basicly had a bad workout! Didn't progress at all, felt flat :(

either I'm not recovering or it was an off day.
Me thinks all this complexing I've been doing is beating up my CNS

Workout time - 50 mins I think

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Full squat cleans and and squat snatches with a 25 lb barbell
and 65lbs. Plus some Overhead squats with 45lbs


High Bar Full Olympic Back Squats - No belt

4 warm up sets - 45x10, 95x5, 135x5, 185x 5, 225x3

Tempo 30X0, 3 mins rest

250lbs 1x3?!
230lbs x 5
225lbs x 5

4th rep failed - same as last week!!


Front squat 205lbs - I got buried!!

Box Jumps

2x10

not jumping as high as usual
Anyway again someone commented to me how impressive they looked - this time a Gym Personal Trainer :D

Blitzforce
11-03-2002, 09:23 PM
Well I captured my failure in glory :)
Right click and save as to your computer before viewing please

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Squat250Failed.mpg

You can see I go rock bottom and my knees are well forward, not too many people squat like this at my gym, I think I'm the only one!

My Box jumps - people seem impressed with tehse, everytime I do em for some reason, not that hard. That PT looking at me in the vid, commented to me later how impressive I looked :p


http://www.members.optushome.com.au/coolcolj/Movies/CCJ_BoxJumps.mpg

Blitzforce
11-05-2002, 09:37 PM
Wednesday 6th November - 6/11/02 - Chest and Back

Today was pretty cool, still not enough sleep. No matter I keep getting stronger and ripped up all new PRs!

I even have them on tape, will post em up in few hours

tried some contrast training today

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x8, 135x6, 175x6, 205x3
Tempo 20X0 Rest - 2.5 mins

Normal set - 225lbs x 6 pretty tough
Speed set - 135x5 Tempo X0X0
Normal set - 225 x 5
Speed Set - 145x5

205x6 - pause set - 3 to 4 sec pause at bottom, then explode up.

Speed set - 135x5


Bench Press

Warmup sets - Barx10, 95x8, 135x6, 175x6
Tempo 20X0 Rest - 2.5 mins

Normal Set - 205x6 - Pretty heavy and wobbly
Speed Set - 135x5 - Tempo X0X0
Pause set - 185x6 - 3 to 4 sec pause at the bottom
Speed set - 135x5


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8
Tempo 20X0 Rest 3 mins

1x6 27.5lbs

1x6 17.5lbs
Pause set, 3 to 4 sec pause at hang and then explode up.


Towel chins - drapped towel the bar and grabbed the ends, to chin

BWx7 + 10 sec hang

Dumbell Shrugs

90lbx10 traps felt nothing :) Just to build up my grip a bit

Blitzforce
11-06-2002, 12:41 AM
Here are the movies of my PRs, now with timecode so you can gauge rep speed and set time!! :study:

I train for power so I always try to move as fast as I can :)

Bench press 205lbsx6
including puased set 185lbs x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Benchpress_205PR_2.mpg

Bent over Row 225lbs x 6
including Speed set and 205lbs Paused set x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_BentOverRow_225PR_2.mpg

Weighted Power Rack chins 27.5lbs x 6
including paused set 17.5lbs x 6

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_PoweRackChins_27.5PR_2.mpg

Blitzforce
11-07-2002, 12:24 AM
7th November - 7/11/02 - Olympic Lifts

pretty much an all clean session today. video taped it, form is much better!

1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, overhead squats
Full squat cleans and snatches with 25lbs

Olympic Lifts

Hang Clean and Power Clean warmup/form sets with 65lbs - bar siting on bits of plastic to raise the bar to right height.

Hang clean 65x 1x3
Hang snatch 65lbs 1x3
Hang clean 95lbs 1x3
Power Clean 95lbs 1x3
Power snatch 95lbs 2x3


Hang clean 135lbs 1x3

Power Clean

145lbs 1x3
155 1x3
165 1x3
175 1x2
185 1x2 - man I'm pulling 185 way higher than before

actually I'm over pulling al my weights - too light! almost hit my chin on a few reps, have red marks on my neck :)

Clean High Pull
205lbs 2x3

a bit ugly on these

Blitzforce
11-07-2002, 12:25 AM
Movie from the above session

much better form, but still work to do.

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_Cleans_7thNov2002.mpg

WillKuenzel
11-07-2002, 12:59 AM
I love the video links. What are you trying to correct on your form? I'm not an expert or anything but it looks like you may be bringing the weight up with your arms just alittle too soon. Other than that, the speed and rack looks good.

Blitzforce
11-07-2002, 02:41 PM
Well apart from what you said - some other people told me (coach/trainer types)
Mainly back rounding - its a bad habit that's ingrained into me, it will take some time to rid it.

Got some good tips -

Lindsey

Wow you've really improved mate. Your but seems to have the right timing with the bar from the floor now. Your back is straighter but it could stand to be a little straighter possibly (im not sure if that's just the shape of your back or what). When you start your first pull the bar moves away from you. What you want to do is have your knees go back and the bar should follow. You're gettin somewhere dont give up now

Shaun Le Conte

CCJ, you have pretty good strength levels but as you suspect there are problems with your pull.
From the lighter sets onwards it appeared as though you were setting up from the floor with your shoulders not over the bar. Your shoulders need to be over the bar (eg. if you dropped a plumb bob from your shoulders the bar would be right under it.)

It was not evident with the lighter weights but on your reps with 185, you were rounding your upper back shortly after lifting the bar from the floor. Back needs to be straight.

And as you already noted, you overpull the bar so that it comes back down to hit you. You need more weight on the bar but continuing to improve your technique is more important.

smitty

CCJ
Your technique is improving, congrats
A few points to remember:
1. Your arch is better, remember:
a. Before 1st pull you should look the a "4"
b. Arms straight, rotate elbows out
c. Retract shoulders and press chest out, this will help with back arch d. you are not jerking it off the floor, "squeeze" it off the floor, 1st pull should be controlled fury AND back angle should stay the same, 1st movement is knee extension.


Carl Christensen

Land on your the back part of your foot, not your toes. This is why you are out of control on a few of the reps.
Try and really punch those elbows through and quicker.

On one or two reps you went backward. This is coming up onto your toes too early.

Remember to pull through your heels and then come onto your toes, you should be able to wiggle your toes in your starting position. This helps with not rounding your back. (This is my problem.)

Also remember to get those hips popped (triple extension.

Blitzforce
11-08-2002, 11:51 PM
Saturday 9th November - 9/11/02 - Basketball

Just shooting around and practising moves by myself.
Then tried to dunk the ball from 2 legs jump with no run up. Not quite there yet, but managed to pulverise the rim :D


Time - 1hour

Blitzforce
11-09-2002, 05:57 PM
interesting pic :)

Digital cameras are handy for times like this :D

Blitzforce
11-10-2002, 12:19 AM
Sunday 10th November - 10/11/02 - Olympic Lifts, Shoulders and Arms

Felt tired going in, but workout turned out great. Good intenisty

Brought in my Light (purple) bands in as well :)

Workout time - 1.25 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans wide grip hang snatches. Plus a set of overhead squats with 25lbs



Overhead Press

warmup Barx10, 85x3, 115x6

Tempo 10X0, 2-3 mins rest
These are cleaned up from the hang, then I rep out the presses
135x6, 140x4, 145x2

felt heavy but good, nice solid and stable


Clean Grip Upright Row

warm up - BARx10, 85x6, 115x6

Tempo 10X0, 2-3 mins rest
135x6, 140x4, 145x2

Damn tough these! Top part of move dropped an inch on last reps.

Overhead Press+Bands

Used my light (purple) bands and taken from rack

65lbs+Light Bands - (see next reply for detailed report)
1x6 - anchored from safety pin - lowest setting
dropped first rep due to the band tension flinging the bar down :)
didn't quite lockout any reps!

1x6 - anchored from safety pin - 2nd lowest setting
Locked out, but still too much tension!

1x6 - anchored from safety pin - 3rd lowest setting
felt much better here - locked out ok, but still tough!

Clusters - using same setting as above
6 x 2 rep clusters, with 30 sec rest between each


Dual Dumbell Curl

Tempo 20X0 rest - 2mins

Warmup - 3kgx10, 35x6

50lbs x 3 - failed
40 x 6


Dual Dumbell Decline Tricep Extensions

Tempo 20X0 rest - 2mins
Warmup - 3kgx10, 35x6

50lbs x 5 - 5 holes angle setting

triceps pretty wasted so didn't do another set


Dual Dumbell Incline Curl

Tempo 20X0
35lbs x 6

Single Arm Tricep Pressdown - D handle

Tempo 20X0
30lbs x 6 Right Arm

1.5mins rest then
30 x 6 Left Arm

Blitzforce
11-10-2002, 12:20 AM
I got my purple bands (light) 2 days ago, so I brought them into the gym to test
Thought I'd try them with the Overhead Press.

I loaded 65 lbs up. anchored the bands on the safety pins on each side. I set the pins in the lowest position - big mistake! :)

Unracked the bar and proceeded to explode the bar up - damn this stuff is unstable and boy was it hard as a mofo to lockout!
On the way down the bands slingshotted the bar downwards - caught me by surprise and I dropped the bar :p
Cleaned it back up and tried a few more reps, damn too much tension.

So I tried 2 more sets moving the pins up one notch each time -
Even then it was still tough, you really have to push extremely forcefully to lockout. Defnitely something new for the CNS to deal with.

And the bar feels slightly unstable, good for synergists
who needs a swiss ball?! :p

I anchored the bands slightly behind me, so while the bar+weights were acting downards, the bands were pulling me slightly down and back. So in effect I got a sorta incline bench press feel, my pecs got a bit pumped as well as my delts, but much safer on the cuffs :)

Forgot to film my scrappy attempts :rolleyes:

The thing is with presses is that training them light and explosively is somewhat dangerous in that the bar sorta snaps back on your joints at the top. Well with bands - this is not a problem!! I feel if you train fast and explosively, ie CAT then you need bands! Its a god send. I need something lighter though for upper body lifts, so some Mini-bands are on the order list


Think my triceps and delts, plus pecs are gonna be mighty sore tommorrow! You wouldn't believe how many stares I got when the bands went on :D

Blitzforce
11-10-2002, 12:21 AM
Good workout today - set some new PRs, and filmed them for prosperity

Overhead Press 135x6, 140x4, 145x2

Right click on link and save before viewing - thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_OverheadPressPR_135.mpg

Followed by

Upright Rows - same grip width as my cleans and presses.

135x6, 140x4, 145x2

Right click on link and save before viewing - thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_UprightRowPR_135.mpg

Blitzforce
11-10-2002, 09:46 PM
Ok here are vids of my first Full Olympic squat bands workout - today :)
Workout details to follow

Right Click and Save before viewing thanks
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FirstBandsSquatWorkout.mpg

Took a few light sets to get the feel for it, certainly feels kind weird.

The band tension wasn't quite enough at the top with the Light bands I used. Probbaly added 75lbs up top, but the bar still came of my back an inch when pushed hard

The bands the way I set em up kick in about 2/3 of the way up. Either I need Green bands(medium) or maybe a doubled up mini band to give earlier tension and a Light band to add more top.

I anchored then on a 65lb dumbell, with a 25lb plate wedged against to stop it rolling. With this setup, I could use it with both my heavy weights and lighter speed sets.
I did some contrast style traing today, 1 set heavy for 3 reps, then a lighter power set of 5 reps, and then back to heavy etc.

Didn't feel like there was much resistance up top, but certainly enough to allow me to go hard up top without slowing down too much. Would like more tension though. Will need to think it though how to get the best out of it.

Blitzforce
11-10-2002, 10:05 PM
Monday 11th November - 11/11/02 - Legs and Abs

Felt good today! Brought in my bands to try out on squats
Definitely a new and joyous experience :)

Did some contrast training on squats

Workout time - 1 Hour 15 mins


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Plus some Overhead squats with 45lbs


High Bar Full Olympic Back Squats - No belt


All sets today had purple bands anchored from a 65lb dumbell
4 warm up sets - 45x10, 95x5, 135x5, 185x 5, 225x3

Tempo X0X0, 3 mins rest

245lbs x 3
155lbs x 5
245lbs x 3
155lbs x 5


Crouch Drop

Tempo X0X0

45lbs x 6 then straight into 30lb dumbells x 6

Form was bad after third rep. I drop these weights and catch them on the way down



Double Horizontal Bounds

4 sets

in 2 jumps I can cover over 17+ feet :)




Snatch Grip Deadlifts + Bands

Tempo X0X0, 2 mins rest
135lbs+ Doubled Purple bands 2x6

On podium, pins set at the lowest setting - similar to standing on a 4 inch block. Bands looped around the bottom of the podium at floor level.
Holy crap was this hard to lockout! Bands must have added 200+lbs up top :)


did some 6 bench jumps between the 2 sets after resting 1 min


Romanian Deadlifts

Tempo 2010
205lbs x 6

Hard to keep back straight after the snatch grip deads


Powerack Hanging Leg Raise Curlups

Tempo 2010
BW 1x10
1x6

Touched toes on hands


Hyper and Reverse Hypers

Tempo 2010
Hyper BW 1x10 the staright into Reverse Hyper 1x10


Dumbell Split Squat

Tempo 2010
2x5kg dumbells 1x10 each side.

Working on my VMO


Single Leg Squat Squat

BW 1x10 left side only

Franjipani
11-10-2002, 11:03 PM
Well done on your progress pics Blitzforce:thumbup:

btw may want to change date of workout to reflect november ;)

Blitzforce
11-11-2002, 01:55 AM
Originally posted by Franjipani
Well done on your progress pics Blitzforce:thumbup:

btw may want to change date of workout to reflect november ;)

Thanks - I got a whole bunch of progress pics coming out pretty soon, there should be some nice difference in those - I hope :smoke:

Ahem - thanks, I fixed the month :nod:

BTW Fran where in Australia are you?

Franjipani
11-11-2002, 02:00 AM
Originally posted by Blitzforce
BTW Fran where in Australia are you? :)

In Melbourne at the moment....will be heading up to QLD this month though...I'm doing a "seachange":D.

Blitzforce
11-12-2002, 09:05 PM
Wednesday 13th November - 13/11/02 - Chest and Back

Pretty damn good workout today! Well in one area and not in another :)

I felt somewhat drowsy when I started the Rows, everything felt heavy, but once I started to sweat up, everything felt fine.
Set PRs, and had good pump.

I changed my bench form to more powerlifter style, tucked the shoulder blades together, felt really stable! Less explosive than before, but I guess its due to neural changes, in time it will come back. Cuffs felt way better! The bands helped off course!
Fried my lats though

Somewhat higher volume today

I saw that girl I mentioned again. She was looking fine. Well The Gym PT that I know there had the nerve to go up to this girl and tell her " See that guy over there, He's too shy to say hello".... and its true - BUT!

:redface: How embarrasing :help: Well she just smiled and I felt awkard as hell...



Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats


70 Degree Barbell Overhand Grip Rows

Warmup sets - barx10, 95x8, 135x6, 185x3, 225x2, 245x1
Tempo 10X0 Rest - Alternated with Bench presses after the warmups 2 mins rest between each

Normal set - 230lbs x 5 Damn heavy WOot New PR!!
Speed set - 145x6 Tempo X0X0
Normal set - 230 x 5
Speed Set - 145x6
Normal set - 230 x 5
Speed Set - 145x6


Bench Press

Warmup sets - Barx10, 95x8, 135x6, 185x5
Tempo 20X0 Rest - See rows

Normal Set - 210x5 WOot New PR!!
- Damn heavy but rock solid with new form, last rep was very slow

Speed Set + Bands - 135x5 - Tempo X0X0 - double choked Light bands off a 70lb dumbell - perfect tension - kept the bar in my hands!

Normal Set - 205x5

Speed set + Bands - 135x5

Paused Set + Bands - 3 to 4 sec pause at the bottom
185x3 - FAILED! I didn't get a spotter on this set, underestimated the band resistance - had to roll the bar down my body :p

Speed/Pause set combo + Bands - 115 x 3 speed reps + 3 paused reps

Used new form this session as I mentioned above, great stability and great pump! Damn lats were fried as well for some reason


Weighted Chins on a power rack

Warmup sets - Pulldown 70lbsx8
Tempo 20X0 Rest 3 mins

1x5 30lbs - WOot New PR!!
Ass heavy! Lats were really tired from rows and benching. one rep down but weight up from last session

1x3 30lbs - stopped set short of failure

Weighted Towel chins - drapped towel the bar and grabbed the ends, to chin

1kg x 6 WOot New PR!!
1kg x 4

Grip Strength is definitely going up!

Blitzforce
11-12-2002, 10:07 PM
Here is a pic of my current Standing VJ - no Arm swing - as of this week.

Yes I can get my head over the power rack at 5'9" :nod:

With plenty of room to improve! I have rolls of fat to lose, plus another 200+lbs on my full olympic squat to gain.

Note the Arnie pics on the wall and the band on the bar :)

Franjipani
11-13-2002, 01:18 AM
Originally posted by Blitzforce

:redface: How embarrasing :help: Well she just smiled and I felt awkard as hell...

*lol*

Snooze you lose dude:p

Congrats on your new pb's !!!

Which gym is that in Sydney??

Blitzforce
11-13-2002, 01:28 AM
Yes 2 wasted oppurtunites tuttut

Well let's hope there is third :angel:

I train at North Shore Gym - usually around 11 Am. Currently Sunday, Monday, Weds and Thursday.

Can't miss me - just look for the person jumping around :)

Notice how high the roof is? It's about 50m high I think! I can even do medicine ball throws in the Aerobics room :D

Franjipani
11-13-2002, 01:32 AM
Originally posted by Blitzforce
I train at North Shore Gym - usually around 11am

I used to train at Bodyline in North Sydney - they had a kick-ass Spinning room:D...

Fingers crossed for your third opportunity.....;)

Blitzforce
11-13-2002, 02:25 AM
Originally posted by Franjipani


I used to train at Bodyline in North Sydney - they had a kick-ass Spinning room:D...

Fingers crossed for your third opportunity.....;)

Never been there. Probably pretty yuppie :)
There is a new gym here in Chatswood called Shades from memory. Very Chromey and classy joint, has a nice 25 metre pool inside! Large but most of the area is taken by the cardio machines and pool - tiny free weights area - belch!

But if you want babes, that's the place to go :) I had to decide which one to join - I chose North Shore Gym, much cheaper - and in the end I made a good choice, not as many babetes here though :p

Just can't imagine myself doing power cleans at Shades right now ;)

Franjipani
11-13-2002, 02:40 AM
Originally posted by Blitzforce
There is a new gym here in Chatswood called Shades from memory.

Hehe, The north shore is my old stomping ground.....lived in Roseville many moons ago...used to belong to the old "chatswood chase fitness" when it used to be at the Chase:D

Glad to see you are focused on your lifts rather than the Chickies eh;)

Blitzforce
11-13-2002, 11:08 PM
Originally posted by Franjipani


Hehe, The north shore is my old stomping ground.....lived in Roseville many moons ago...used to belong to the old "chatswood chase fitness" when it used to be at the Chase:D

Glad to see you are focused on your lifts rather than the Chickies eh;)

Funny enough I used to train at Chase as well a long time ago as a teenager :D
Well it seems as time goes on, Chics are entering the picture more and more tuttut :hump:


Well today I was supposed to go to the gym to do my "Olympic Lifts" day, but my body told me I shouldn't, so I didn't :)
I've learnt from the past that when I don't feel like it, I really don't feel like it - not because I lack motivation.
I guess yesterdays higher volume and intense Band work smacked my CNS pretty good.

On a positive note my Adidas IronWork weightlfiting shoes have arrived! But I got smacked with a GST (tax) and Import Duty fee of $57.10 AUD! As if the shoe wasn't expensive enough as is :mad:

Shoes feel solid - see attached pic, they make you feel like your bolted to the ground! Rock Solid heel and slightly elevated for upright rock bottom squats and olympic lifting! I can't believe I put up with mushy sports shoes for so long!
Can't weight (sic) to test drive em on squats and power cleans.

This is where I got em
http://www.safe-usa.com/olympiclifting1.htm

In hindsight I probably should have ordered the more expensive pair with the 3 carbon fibre straps - more support. Not sure the single tarsel strap on mine is sufficient. Oh well.

Damn I'm really poor now - I ordered more bands today - pair of Minis, Monster Mini and Average

Franjipani
11-14-2002, 01:39 AM
Originally posted by Blitzforce
Funny enough I used to train at Chase as well a long time ago as a teenager :D

Small world!!!!

Good luck with the shoes....hope they make a difference for ya;)

Blitzforce
11-14-2002, 03:50 AM
Originally posted by Franjipani


Small world!!!!

Good luck with the shoes....hope they make a difference for ya;)

Indeed :)

They should with squats! My wobbly BBall shoes just don't cut it - especially when you consider the fact I can compress the soles with my finger...let alone with 200+lbs on my back :study:

I bought them in size 11 US. I just read that one should buy Olympic Weightlifting shoes one half size smaller than your regular shoe size. They are quite long, but snug in width. SO in essense mine maybe slightly too large... Grrrr :bash:

Blitzforce
11-14-2002, 03:53 AM
Well I got a note from my ISP about me aving exceeded my webspace limit.

So I can't keep more than 10megs worth of movies online at anytime. So I have deleted the older ones :(

Blitzforce
11-14-2002, 08:19 PM
Friday15th November - 15/11/02 - Olympic Lifts

Well I still felt somewhat smacked out from the last workout, even though I had a full days rest yesterday. The combo of bands and higher volume really hit my CNS. My pecs and back look larger though :D

But I went to the gym anyway - need to test drive these shoes!
I must say they make overhead squats so much easier!!!
Normally the 45lb bar would feel really heavy and unstable. Not so anymore. Plus I can use a much narrower stance while doing any type of squatting.

Takes getting used to though. The stiff new sole caused my foot arches to ache. Perfect fit though. Should be better next session. Hmm they kinda look like golf shoes :)


1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, overhead squats
Full squat cleans and snatches with 25lbs and 45lbs


Olympic Lifts

Hang Clean and Power Clean warmup/form sets with 65lbs - bar siting on bits of plastic to raise the bar to right height.

I can't remeber everything I did - I did a lot of lighter sest working on form - but I'll list the main stuff

Power snatch
95lbs 2x3
115lbs 2x3
135lbs x1 - not quite locking out

Hang clean
135lbs 1x3
155lbs 1x3

Power Clean
165lbs 1x3
185lbs 2x2

Clean High Pull
185lbs 2x3

Jump Shrugs
135lbs 1x6

Jumping deadlifts
135 1x6

Box jumps
1x6


Left the gym feeling pretty knocked out - feel like I need a layoff soon.

Franjipani
11-14-2002, 08:28 PM
Originally posted by Blitzforce
But I went to the gym anyway - need to test drive these shoes!

*lol* I know how that feels. Couldn't wait to test drive my new "beasts".... got them a few months ago...still breaking the damn things in...:(.

Great workout... but just take it easy or you'll burn out mkkaaaay !!! :)

Blitzforce
11-15-2002, 05:11 PM
Well I'm now into my 4th month of my Journal

So some Progress pics are in order :)


Sideways Arm pose

Blitzforce
11-15-2002, 05:13 PM
Front Most Muscular type pose

Blitzforce
11-15-2002, 05:27 PM
Here are some comparison pics from the last 5 months.

Time between each pic is about 2-2.5 months.

Pic 1 - 180lbs Waist 32.5inches
Pic 2 - 192lbs Waist 34 inches
Pic 3 - 192lbs Waist 33-32.75 inches

So I may have added 4-5lbs of musle while losing the same mount of fat

Front relaxed

Blitzforce
11-15-2002, 05:28 PM
Rear relaxed

Blitzforce
11-15-2002, 05:29 PM
Legs front

Blitzforce
11-15-2002, 05:30 PM
Legs Back

Blitzforce
11-15-2002, 05:31 PM
Most Muscular

Blitzforce
11-15-2002, 05:32 PM
Front Double Bicep - Abs flexed in 3rd shot

Blitzforce
11-15-2002, 05:33 PM
Rear Double Bicep

Blitzforce
11-15-2002, 06:17 PM
Side Chest

Blitzforce
11-16-2002, 01:27 AM
Anyway I've been thinking about trying a little experiment.

Not training my arms directly.

I have a feeling they will continue to grow as is, considering how much stimulation they get from all the exercises I do. And this wills save me a whole workout day!

Next week I switch back to an high volume low intensity type phase

BCC
11-16-2002, 01:38 AM
YEAHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!! ROCK ON!!!!!!!!

Blitzforce
11-17-2002, 08:11 PM
Well after 2 days rest - a rare occurance for me I headed back to the gym today.

I skipped my usual Shoulder and Arms day to make sure my schedule was not disturbed.

I guess the next few weeks will be more Hypertrophy orientated. Well basicly low intensity high volume. Except maybe for legs though which is always somewhat intense, but with different exercises rotated around

Blitzforce
11-17-2002, 08:29 PM
Monday 11th November - 11/11/02 - Legs and Abs

Can't say I felt bright and chirpy today, but I dragged my ass into the gym. Turned into a decent workout - pretty intense!

First Squat session with new shoes it felt pretty darn good. Sole is still a bit stiff so my foot arches got a hefty workout, but soon enough they will wear in.

I saw that girl again. Damn was she dressed to kill today. Mid riff top, tight lycra shorts...mmmm
No guts as usual :redface:
If I happen to have my camera at the gym next time I'm gonna film her :p

Workout time - 1 Hour 30 mins


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Cleans, close grip and wide grip hang snatches.

Plus some Overhead squats with 45lbs, 65lbs - felt so much easier in the new shoes!!!



Power Snatch

Mainly working on form, and getting a feel for tehse in the new shoes.

95lbs 3x3

Then one rep+3 overhead squats with 95lbs - a first for me!!
Amazing what difference a shoe can make :cool:


High Bar Full Olympic Back Squats - No belt

Power Sets today had purple bands hooked up to the bar,anchored around a 25lb plate with a 45 sitting on top, bands going through hole of the 45. Worked great! The bar had no tension right at the bottom, but as soon I move it an inch or more the bands kicked in. I can slam the bar hard ( and I had too) and the bar ddidn't budge off my back at all.

Also pushed more through the heel now, that seem to atcivate the hamstrings much more. The stability of the new shoes is amazing.

4 warm up sets - 45x10, 95x6, 135x5, 185x 5, 225x3

Tempo 20X0, 3 mins rest

255lbs x 3 WOot New PR!!
135lbs x 5 - Power set with bands - Tempo X0X0
250lbs x 3
135lbs x 5 - Power set with bands



Full Front Squat - Olympic Grip

Tempo 2010 Rest - 2 mins

Warmup - 135lbs x 3

185lbs 2x3

The weight wasn't heavy, but these all tax me out, found it hard to breath!


Romanian Deadlifts

Tempo 20X0 Rest - 2 mins

Warmup - 45lbs x 10, 135lbs x 6

210lbs 3x6 WOot New PR!!


Bulgarian Split Squat

Tempo 2010, 30 secs rest between each leg

BW 2x6

These hit my VMO and Hammies pretty hard. Good for balancing too


Single Leg Squat

Tempo 2010

BW x6 Left leg only

Damn really brought the lactic acid in


Hyper and Reverse Hypers

Tempo 2010
Hyper BW 1x10 the straight into Reverse Hyper 1x10

Lower back and hams were fried after these


-------------------------

Damn my hamstrings are fried right now, followed by my glutes and VMO.
Skipped the ab work today, the front squats prety much nailed my core msucles.

Franjipani
11-17-2002, 09:14 PM
Your new shoes must be doing the trick eh?? Well done on your PR's:thumbup:

PowerManDL
11-17-2002, 09:18 PM
What kind of weight you using on the reverse hypers? I'm absolutely in love with that movement.

Blitzforce
11-18-2002, 02:36 AM
Originally posted by Franjipani
Your new shoes must be doing the trick eh?? Well done on your PR's:thumbup:

Thanks
Well they definitely help in the squat. The level of confidence when shouldering a heavy weight has been boosted considerably :cool:



Originally posted by PowerManDL
What kind of weight you using on the reverse hypers? I'm absolutely in love with that movement.

Well just bodyweight. The muscles are already pretty fried, so I just use it as a remedial exercise after squatting. I do these adhoc on a hyper unit. So its hard to add weights. In the past I held dumbells between my feet, but its not really feasable :) Your gym has a machine?

I must say it feels so different from a normal hyper, especially if you do them (like me) back to back. I may try loading with the bands I now have.


-------------------------------------


Also forgot to mention - I saw that girl again. Damn was she dressed to kill today. Mid riff top, tight lycra shorts...mmmm
No guts as usual :redface:

If I happen to have my camera at the gym next time I'm gonna film her :p

PowerManDL
11-18-2002, 09:38 AM
Originally posted by Blitzforce
Well just bodyweight. The muscles are already pretty fried, so I just use it as a remedial exercise after squatting. I do these adhoc on a hyper unit. So its hard to add weights. In the past I held dumbells between my feet, but its not really feasable :) Your gym has a machine?

I must say it feels so different from a normal hyper, especially if you do them (like me) back to back. I may try loading with the bands I now have.


Yeah I gotcha.....fortunately my gym does have the machine setup to do them, though I seem to be the only one that uses it for anything besides a coffee table :mad:

I use them as a strength-building exercise for the whole posterior chain-- if you ever get the chance to add some crazy weight to them, do it.......I had 2 plates and 2 tens on each side of the thing yesterday, and my glutes and hams are fried right now.

As much as you OL, you'd probably see a benefit from doing them with heavy weight (or even doing pull-throughs-- the description is on elitefts.com).

Blitzforce
11-18-2002, 09:11 PM
Originally posted by PowerManDL


As much as you OL, you'd probably see a benefit from doing them with heavy weight (or even doing pull-throughs-- the description is on elitefts.com).

Yeah - I could use the wire cable attachment that we have at out gym (for chins and dips) to attach plates to my legs. I will try it. Maybe even add some band tension on top to reduce the whip lash effect up top :)

---------------------

Man are my glutes sore, right where the hamstrings insert the glutes. I suspect its due to the Bulgarian split squats. My VMO and Hammies are sore too, but too a lesser extent. Funny kind of a DOMS though. Feels different.

-----------
I've sorta jumbled my split around this week. I did my Chest and Back exercises today.

Blitzforce
11-18-2002, 09:32 PM
Tuesday 19th November - 19/11/02 - Chest and Back

Good workout today. Good intensity

I dropped the poundage today - keeping in line with the higher volume and lower intensity. Although the bands with the Bench Press made things pretty intense!

Holy hell are my triceps bombed out! Bands are to blame. See below for more details


Workout time - 1 hour 15 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats


70 Degree Barbell Overhand 6 inch Grip Rows

Today I narrowed my grip on these rows - from thumbs on the edge of the inner knurled area to pinkies on the edge of that rough stuff. And boy can you feel the lats work harder!! I mean the difference is like night and day - highly recommended!!!!
Think Close Grip Bench Press 6 inch grip

Warmup sets - barx10, 95x6, 135x6, 185x6
Tempo 10X0 Rest - 2 mins

205lbs 3x6
135lbs x 6 - Speed set - Tempo 11X0


Bench Press+ Bands

Band setup - Purple (Light) bands hooked up to the bar,anchored around a 25lb plate with a 45 sitting on top, bands going through hole of the 45. Bands kicked in at about 1/3 of the way up.

Grip - thumbs 3 inches from edge of inner knurled area

Warmup sets - Barx10, 95x8, 135x6, 185x6 no bands here
Tempo 10X0 Rest - 2 mins

175lbs+bands x 5
155lbs+bands x 5
135lbs+bands x 5
115lbs+bands x 5

Damn do bands make you work hard!! My triceps are were fried, they are really aching now! Especially right near the elbow.

I guess the triceps are used more near lockout and worked harder than they normally did with the bands in place! I had to push with all my might from chest to lockout. Almost isokinetic like.
Look at the weights I used above. I was losing strength after every set! I can normally rep at 185 fairly easily for multiple sets normally, but with the bands in, I using way more fibers per set. Goes to show how little fibers you recruit normally, because of the fact there is greater leverage once you get past halfway.
I suspect it means, I was recruiting large numbers of white fibers because I was fatiguing so rapidly


Weighted Chins on a power rack

Warmup sets - Pulldown 80lbsx8
Tempo 20X0 Rest 3 mins

32.5lbs x 5 - WOot New PR!!
25lbs x 5


Weighted Towel chins - drapped towel the bar and grabbed the ends, to chin

5lbs x 2 LOL - the towel was really slippery today I just couldn't get any grip. I slipped off after 2 reps :D

So I did 2 sets of Narrow Grip pullups, fingers clasped around the chin bar like your praying but made into a fist. I alternated moving my head to the left/right to clear the bar. Kinda like a compound hammer curl.

BW 2x8

BCC
11-18-2002, 09:41 PM
Ah, I was all freaked out about Tuesday the 19th, then I realized you're in Australia, no wonder.

Blitzforce
11-18-2002, 09:54 PM
yeah :)


I think it maybe time for me take a few days off, test my Deadlift Max. and then take a 2 week layoff and start a fresh near training cycle. This current training cycle is exactly 8 weeks old now. The effects of my 3 week HST based concentrated loading are starting to wear off - ie my strength gains are sputtering up.

I've gained just about 20+ lbs on every lift. Can't complain for 2 months work :)

I can tell my motivation is starting to wane - my body is telling me something.
As far as what deadlift I'll shoot for. I think I'll stay conservative and try 455lbs. If I make that then I'll try 500lbs :)

Well perhaps I won't - we will see, I am a fickle person :D

WillKuenzel
11-18-2002, 10:34 PM
Wow, Blitz, sounds like everything really came together for ya. 20+lbs on every lift. That's pretty impressive.

Alittle time off couldn't hurt ya either. Good luck on your deadlift max.

Blitzforce
11-19-2002, 10:52 PM
Originally posted by HomeYield
Wow, Blitz, sounds like everything really came together for ya. 20+lbs on every lift. That's pretty impressive.

Alittle time off couldn't hurt ya either. Good luck on your deadlift max.

Thanks, but I expected no less :)

By my calculations I have increased my overall body strength by 10%, so I should be capable of deadlifting 455lbs, up from 405lbs the last time I tested it.

But I may continue my training for another week or two. I'll play it by ear.

Blitzforce
11-20-2002, 02:54 AM
Here is a new split I'm playing around with in my head

Day 1- Bench, Row, Upright row
Day 2- Olympic Lifts, Legs,
Day 3- Rest
Day 4- Olympic Lifts, Overhead press, Chins, Abs, Cuffs.
Day 5- Rest

Blitzforce
11-20-2002, 04:50 PM
Well today my bodyweight is up a tad 193-194lbs peak

My pecs and back feels really pumped up and full for some reason.

Thinking about doing a bit of modified Soviet Smolov Squat program to bump my squat up 50lbs by Christmas :D


Day 1 - 4x9 70% of 1RM
Day 2 - 5x7 75%
Day 3 - 7x5 80%
Day 4 - 10x3 85%

2nd cycle - add 20lbs!

3rd cycle - add 10lbs

Maybe do 2 to 3 of these a week - we will see.

If I do go ahead with this I'll start today - might add some olympic lifts - mainly form work at start of session and some bench and row work on different days. And some BW reverse hypers after the squats

Estimated current 1RM in my Full Olympic Squat is 270lbs

Blitzforce
11-20-2002, 08:42 PM
Well I'm on a Holiday till After Christmas - so what better thing to than to do Russian Smolov Squat Program :D

I'll be upping my protein intake another 100grams over what I normally take in. Sleeping as much as I can, and just being plain lazy :)

I'll be adding some other exercises on the various days.
With moderate intensity and sets, presses and bench will have some mild band tension.

Day1 - Bent over rows
Day2 - Overhead Press and Upright Row
Day3 - Bench
Day4 - Chins

Plus I'll be doing some light Olympic lifts form work at the start of each session, and some bodyweight reverse hypers and light ab work after each session.

I'll be doing a Full Olympic Squat - current max estimated at 270lbs - I should be good for 315 by Christmas - hopefully :)
Some light bands will be added to kick in halfway up. Just to keep me honest in pushing all the way up.

My bodyweight should reach 200lbs I hope :)

Blitzforce
11-20-2002, 09:01 PM
Thursday 21st November - 21/11/02 - SMOLOV Squat Program - Week 1 - Day1

I weighed 200lbs at the gym today! First time since I started training I've hit that weght, so muscle mass is starting to overtake fatloss again :)
That would be about 194-195lbs without the shoes and clothes

Well today is the first day of a long 4 weeks to a bigger squat and hopefully a bigger and heavier body :)

Well today I was supposed to Rows, but since I already did 2 days ago, I switch in the Overhead Press and Upright Rows instead. I'll swap back next week

Workout time - 1 hour 15 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch and push jerk.


Full Olympic Squat With Bands - No belt

Light Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 70lb dumbell.

Warmup sets - barx9, 95x9, 135x9
Tempo 2010 Rest - 4 mins

190lbs 3 x 9
1x7 - failed

Worked well, the bands really made me squat more forcefully. But I failed on the fourth set at the 7th rep. In hindsight because of the bands, I should have used 185lbs or 180lbs.

It was BRUTAL! I'm not used to squatting above 5 reps. Needless to say my Legs were pumped like balloons, on the 4th set they were so tight, I could barely feel them :)
Even with 4 mins rest, I was still breathing heavy and my heartrate sky high!! :p

Saturday - 5 sets of 7 reps with 195lbs - gulp...


Overhead Press

Warmup sets - Bar+bands x 6, 95x6
Tempo 10X0 Rest - 2 mins

115lbs 3x6
Taken from rack

Cluster set with bands (bands looped around power rack safety pins - set at bottom - Power rack 3 at my gym, higher than the other ones.

55lbs + Light bands (heavy tension)
3 x 2 rep clusters - 45 secs rest between each
then 3x3 rep clusters - 45 secs rest between each

Damn did this stuff feel heeeaaaavvvvy - squats did something to me..

Clean Grip Upright Row to Sternum

Warmup sets - 45x6, 95x6
Tempo 10X0 Rest 2 mins

115lbs 3x6


Core Work

Reverse Hypers - BW x10
Swiss Ball Situp - BW x10
Reverse Hypers - BW x10

Blitzforce
11-20-2002, 10:56 PM
Judging by today's results, and knowing my own body. I will cut the volume down a bit.

Day 1 - 3x9 70% of 1RM 27 total reps
Day 2 - 4x7 75% 28 TR
Day 3 - 5x5 80% 25 TR
Day 4 - 8x3 85% 24 TR

This looks good. Do 2 of these a week, plus a day for Bench and rows etc. I'll add 10lbs for the 2nd cycle and then 5lbs on the 3rd.

Or

Day 1 - 5x6 70% 30TR
Day 2 - 6x5 75% 30TR
Day 3 - 7x4 80% 28TR
Day 4 - 8x3 85% 24TR

Add 10lbs on the 2nd way through the cycle and then 5lbs on the 3rd.

Blitzforce
11-21-2002, 02:32 PM
Well I feel pretty good today

Glutes, hams, quads and calves are midly sore as expected, as are my traps and delts, but I didn't think my lats would be this sore and pumped up....come to think of it my whole body is pretty worked up!

Looking forward to the next squat session - I feel hyped!! :strong:

Franjipani
11-22-2002, 04:09 AM
*lol* yeah....I reckon we are all suckers for punishment:p.

Good luck with your new programme:thumbup:

Are you going away for your hols or just hanging around Syd'ers??

Blitzforce
11-22-2002, 08:31 PM
Originally posted by Franjipani
*lol* yeah....I reckon we are all suckers for punishment:p.

Good luck with your new programme:thumbup:

Are you going away for your hols or just hanging around Syd'ers??

Well I'm gonna need more than luck - and I love squatting! :D

I'm gonna be hanging around Sydney

Blitzforce
11-22-2002, 08:44 PM
Saturday 23rd November - 23/11/02 - SMOLOV Squat Program - Week 1 - Day2

Legs seem to have recovered, soreness pretty much gone.

Been a while since I did a workout on Saturday, fairly busy, but squat racks were quiet :D
Always get the stares when I hook up the bands :p

I felt pretty queezy during the warmups and leading up to teh squats - eitehr it wa sbecause of the chocolate I ate in the morning crashing my insulin levels or it was due to squat anxiety :(

Workout time - 1 hour

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Full Olympic Squat With Bands - No belt

Light Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 70lb dumbell.

Warmup sets - barx7, 95x7, 135x7
Tempo 2010 Rest - 4 mins

195lbs+bands 5 x 7

Perfect weight!

This program is really evil! It seems that 2nd last set is always tough but still within comfort limits, but the last set smashes you way over the comfort zone!! It really separates the men from the boys and I love squatting!!!
After the 4th set my thighs were starting to get really tight from the pump and they were aching like hell... your mind starts to play tricks.. was that the 4th or 5th sets... didn't I just do the 7th rep.... :alcoholic

I'm just glad the reps are coming down over the next couple of sessions :)

Next week I have to add poundage to my sets.... gulp


70 Degree Barbell Overhand 6 inch Grip Rows

Warmup sets - barx10, 95x6, 135x6, 185x6
Tempo 10X0 Rest - 2 mins

205lbs 3x6
135lbs x 6 - Speed set - Tempo 11X0

A bit too heavy for this current program, so gonna drop down to 185 and do sets of 8 next week


Tricep Dips

Tempo 10X0 Rest 2 mins

BW 3 x 8

Doing these in a upright style, legs straight for more tricep emphasis. Felt great I should have started these earlier!
Triceps were hammered and pumped right up, pecs and delts (all heads) kicked in on last set

------------------

I'm hoping the massive testosterone release from all this squatting will rub off on all these extra exercises I'm doing and blow up my whole body :)

Blitzforce
11-23-2002, 02:46 PM
So far so good - my legs are hardly sore at all after the 2nd session. Just some slight stiffness and ache in my quads, hams, erectors and glutes. Triceps don' even have any DOMS from the dips.. :confused:

Maybe its the calm before the storm, but my body is coping just fine with this program.

My legs look and feel a lot bigger already! I measured it just then - smack bang on 27inches, up quarter of an inch! That's huge for someone of my small frame! Probbaly end up at 28 inches if I decide to go all the way and do the full 12 week program :D

Not only that but the rest of my body is starting to blow up as well, bodyweight is creaping up too.

Blitzforce
11-24-2002, 09:21 PM
Damn some old injuries/scar tissues are starting to annoy me!

All this squatting is starting to make my old left knee injury tender. It doesn't hurt when I squat, but when I put pressure on the inner side of the left patella, its a bit tender.

Both my shoulders have scar tissue nerve impingement from old cuff injuries from BBall.

My right ankle - which I sprained both sides of when I landed on a BBall many years ago, which I later pulled a tendon on the inner side, from sprinting last year. Well this ankle is just full of scar tissue!!

But help is at hand! Found out my gym has a resident deep tissue person. She has done the athletes at the 2000 Olympics, Auckland Warriors Rugby team, pro tennis and track athletes, and is applying to go to Greece for the Aussie Olympics team. So she knows the deal with serious strength athletes.

pretty cheap rates to, $40AUD for one hour session.

gonna get on it.

Blitzforce
11-24-2002, 09:33 PM
Monday 25th November - 25/11/02 - SMOLOV Squat Program - Week 1 - Day3

Well body mass is going up, bodyweight is creeping up, thighs are swelling up big time!

Starting to adapt to all this squatting. The lower reps sets I'm doing now are much more pleasant. Using long rest periods to avoid getting too much pump,. Pumped up legs reduces the quality of the sets I've found.

I must say my power levels are increasing, the mid thigh hang snatches today felt so explosive!

Workout time - 1 hour 15 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Mid Thigh Hang Snatch

95lbs 3x3

Great form, very explosive!
Amazing how much force I can generate now just lowering the bar some 3-4 inches to mid thigh and then exploding it overhead. Perfect catch too. Months ago, this exercise was almost impossible for me to do, especially with this poundage. Its like everything is falling together nicely.

I tense my lats and lock my arms out, and the mentally shove my feet into the ground whilst violently shrugging the bar up.
This helps me keep my back straight and keep my ass down


Full Olympic Squat With Bands - No belt

Light Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 70lb dumbell.

Warmup sets - barx5, 95x5, 135x5, 185x2
Tempo 2010 Rest - 4 to 4.5 mins

215lbs+bands 7 x 5

These lower rep sets feel much easier, despite being a heavier weight. Pretty much breezed through these today.


Bench Press

Warmup sets - barx10, 95x6, 135x6,
Tempo 2010 Rest - 2 mins

165lbs 3x9

Pecs were pumped like a balloon, just some low inetnsity hypertrophy work here. Last rep of teh 3rd set was pretty hard though, so perfect weight.


Body Drag Barbell Curls

Warmup sets - 45x9
Tempo 2010 Rest 2 mins


85lbs 3 x 9

Vince special - feels great! Really hammers the outta bicep head and that muscle on the side of it :)
More a compund move though.


Reverse hypers

Tempo 2010 Rest 2 mins

BW 2x10

Just for remedial purposes. Always good to do these after a squat session

Blitzforce
11-25-2002, 12:50 PM
Wohoo!

I Just weighed myself upon waking and the scales read 88kg! I am now officially 194lbs at my lightest of the day :D

Funny thing is that I'm hardly sore at all compared to the way I normally train. Just some stiffness.

The program calls for me to get back in the gym today to do 10 setc of 3 reps at 85% of 1RM...not sure about doing back to back squat sessions. So I'll do this workout next session which is 2 days from now Thursday.

Blitzforce
11-26-2002, 09:34 PM
Wednesday 27th November - 27/11/02 - SMOLOV Squat Program - Week 1 - Day4

Woo - week one is done!
Probably the easiest of the 4 workouts so far, due to the low reps, but weight was heavier. Muscles went cold beween sets...
I can see why they made this and the last workout back to back ones.

I weighed 201lbs at the gym today!! heaviest I've been by far!


Workout time - 1 hour 15 mins


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Mid Thigh Hang Snatch

95lbs 3x3

Hmm felt slow today..


Full Olympic Squat With Bands - No belt

Light Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 70lb dumbell.

Warmup sets - barx5, 95x8, 135x3, 175x3, 205x3
Tempo 2010 Rest - 3 to 3.5 mins

225lbs+bands 10 x 3

Went pretty quickly, not as tough as it looks on paper. Though last 2 sets were a bugger!
Didn't have to rest as much...but muscle went cold between sets


Pullups/Chins on a PowerRack

Tempo 2010 Rest - 2 mins

Pullups BWx8
Chins BWx8
Mixed Grip Chin - BW 2x9 (flipped grip on each set)


Dips

Tempo 2010 Rest 2 mins

BW 3 x 9



Reverse hypers

Tempo 2010 Rest 2 mins

BW 3x10


Dumbell Cuban Snatch Raises

Tempo 2010 Rest 1 min


2kg 2x10
3kg 2x10

Hmm great cuff/delt pump

Blitzforce
11-28-2002, 02:44 PM
Got my package of JumpStretch bands yesterday!

A pair of Mini, Monster Minis, and Average bands

The Monster minis are about the same width as the Minis, but are black and slightly thicker. Supposed to be in between the Lights and Minis in tension. Wasn't sure if I needed em, but at the moment I think they will be perfect for overhead presses, and maybe dumbell incline presses (single band around the back wrapped around my thumbs.

Lights are too much for overhead presses - at the moment, I can only get 55lbs or so and only do 3 reps , and not quite lockout :)

The Average bands will be good in place of the Lights when I use them just to load the top end. Lights good for when I load the squat all the way through. Might try a combo of Avergae to load the top only and Mini or Monster Minis to add tension to the full ROM.

Lots of experimentation to do.

Blitzforce
11-29-2002, 10:57 PM
Saturday 30th November - 30/11/02 - SMOLOV Squat Program - Week 2 - Day1

Always busier on Saturdays. Saw a guy today that I had seen a long time ago, when I was a lot smaller and weaker. I was hang snatching 55lbs (95lbs now) back then :)
This guy trained similar to me, lots of explosive lifts etc. He was doing what looks like snatch push presses. Hmm he hasn't grown one bit...
I've put on 15lbs since then..he probably can't recognise me anymore :p

Anyway into week 2 of the squat program! I added 20lbs to last weeks poundages as per the program. But I switched the reps and set schemes a bit.

Workout went well, pretty smooth.
Power levels in my legs and posterior chain is definitely up!

Workout time - 1 hour 15 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Power Snatch

Mid Thigh Hang Snatch 95lbs x 3
Power Snatch 115lbs 2x3

very explosive! Great form! By mentally shoving the ground away with my legs, instead of pulling the bar up, my form has improved dramaticly, and the power is now coming from the hips. I really felt it in my ham/glute tie-in area


1x Power Snatch + 1 Overhead squat 115bs

Bleah felt a bit unsteady! Still a PR of sorts :)


Full Olympic Squat With Bands - No belt

Average Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 75lb dumbell.

Warmup sets - barx9, 95x9, 135x6, 185x6
Tempo 2010 Rest - 4 to 5.5 mins

205lbs 6 x 6

Perfect weight, last rep made me put the effort in, but form was still good. Used Average bands this time, much better in keeping the bar on my back.

Started resting with 4mins, but slowly began to up it to 5.5mins by the end of the sets to reduce pump and to keep my strength levels up.


Overhead Press

Warmup sets - Bar, Bar+Monster Mini bands x 6,
Tempo 10X0 Rest - 2 mins

Monster Mini bands anchrored from the bottom setting of the saftey pins in the rack

Taken from rack
95lbs + bands 1x8 - a bit too heavy - guess I'll have to use the mini bands :)

95lbs 2x8


Clean Grip Upright Row to Sternum

Warmup sets - 45x6
Tempo 10X0 Rest 2 mins

95lbs 3x8

Huge pump in my medial and posterior delts

Reverse HypersU]

BW x10

MiniBands 2x10 - kept slipping off my feet.

Will need to tie weights to my feet and then add the bands ontop

Blitzforce
11-30-2002, 08:15 PM
Ouch

aches in my VMO, gastrocs, hamstrings, glutes and erectors! Traps as well

I wonder why though, I've been squatting so much, my body should be used to it! I haven't done any new exercises either

Blitzforce
12-01-2002, 03:17 AM
I'm starting to adapt to his high frequency and volume of squatting though. Not that hard really, off course this is just the base mesocycle :)

One thing though - sub-maximal, non failure, high volume and high frequency training is about the polar opposite to HIT as you can get.

But it sure is working, my legs and glutes are starting to take on a freaky weird look, especially from the side. Maybe my hams are starting to get dwarfed by my quads and glutes.
Its funny how the quads grows rearwards as well from the side and seem to grow over the hams...

Traps are freaking out as well, kinda makes the rest of my back muscles look smal in comparison...probbaly from the snatches and the weight of the barbell on my back during the squats.

One thing I noticed - my abs get a workout and a half from all this squatting! The bands add to this effect - due to their slightly unstable feeling. They seem to make me more aware of tightening up the core while squatting.

Blitzforce
12-01-2002, 09:59 PM
Monday 2nd December - 2/12/02 - SMOLOV Squat Program - Week 2 - Day2

Today I saw this person, who I tend to see with another guy around 12-1pm at the gym. This person has their hair tied in a pony tail. Anyway all this time I thought this person was a guy, because the face seems somewhat neutral, blond hair Nordic in apperance, and the body is semi built and lean.
Well this person wore tight lycra shorts and a tank top today, and I noticed hey this person has breasts.... DOH - its a female!!!!!! What put me off was her body seemed boyish, ie not much hip flare and I never noticed any breasts at all, but she definitely has an ample set!. Very Strange...

Well today's squatting felt harder, I didn't slept till late last night so that probbaly fudged things a bit.

Bodyweight a smidgen up, I actually hit 89kg after I got home!

Workout time - 1 hour 30 mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Olympic Lifts

Mid Thigh Hang Snatch 95lbs x 3
Power Clean 135lbs 2x3

Hang Clean - Progressive range 135lbs x3 - Mid thigh, Knee and below knee

Hang clean 135lbs x 3
Power Snatch 115lbs 1x3

Form was ****ty, and I felt slow :(



Full Olympic Squat With Bands - No belt

Average Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 75lb dumbell.

Warmup sets - barx9, 95x5, 135x5, 185x3
Tempo 2010 Rest - 4 to 5 mins

215lbs 7 x 5

Hard squatting today.
I really felt the squats in my lower abs. My whole body as well, damn - no wonder I'm piling on body mass.
You tense every single muscle to get through the sets

Nice thing, is that I'm getting a nice groove going, practise makes perfect as they say - synaptic facilitation as Pavel Tsatsouline would say :)


Chins and Dips


I was beat, but decided to add a few extra exercises
I alternated between chins and dips - 1.5mins rest between each

Tempo 2110

Weighted Tricep Dips +1kg 4x8

Chins BWx8
Mixed Grip chins BWx8, BWx5

Blitzforce
12-02-2002, 01:07 PM
Feel great today - 8 hours of sleep last night.

minimal DOMS as well.

Just measured my upper thighs - 27.25inches!!!! That's a gain of 1/2 inch in 2 weeks. Amazing.

I will definitely have more than enough leg size to last my lifetime of training now as far as a base for generating maximal leg power and strength goes :)
Hips/glutes came in at 41 inches, another 1/2 inch gain. More than booty :p

My thighs are just about as large as a competitive bodybuilder, especially with my small frame and bones :D

I need to start to work my calves again - and get them from 16.5 to 17inches to even up the ratio.

The rest of my body as well :nod:

Blitzforce
12-03-2002, 03:47 PM
damn my Adidas Iornwork shoes are wearing out fast! ALl I do is squat and oly lift in them and look how much wear they ahve already after 3 weeks! See attached pic


anyway I found out from Chris Thibaudeau - see article
http://www.t-mag.com/nation_articles/237pain.jsp
The shoes he wears in those pics are custom made weightlfiting shoes from here

http://www.weightliftingshoes.ca/

he said -

"Oh the brand! They are Power Firm weightlifting shoes. They are very very durable, a friend of mine had his for over 10 years and they are still in good shape. A pair will cost you 90$ US and they are custom-made for your foot size.


so I may spring a pair in black when the time comes :)

Blitzforce
12-03-2002, 10:29 PM
Wednesday 4th December - 4/12/02 - SMOLOV Squat Program - Week 2 - Day3

Well I'm glad its almost over! Just 5 more workouts to go :)


Bodyweight holding steady at 196lbs

tommorrow I go and get my shoulders/cuffs massaged on to break up some scar tissue and nerve impringement. Didn't make todays benching all that enjoyable!

Long ass sesson today, but I have the next 2 days off

Workout time - 2 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Olympic Lifts

Mid thigh Hang clean 95lbs x 2
Power clean 95 x 2
Mid Thigh Hang Snatch 95lbs x 3
Power snatch 95 x 3

Power clean 115 x 2
Power snatch 115lbs 2 x 3

Mid thigh Hang clean 135lbs x 3
Power Clean 135lbs x 3

Power cleans from blocks - bar just above knee cap

135lbs 2x3

Damn these are hard but fun, need lots of starting strength and explosion!


Full Olympic Squat With Bands - No belt

Average Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 75lb dumbell.

Warmup sets - barx9, 95x5, 135x5, 185x4
Tempo 2010 Rest - 4 to 6 mins

230lbs 5 x 4
1x3 failed on 6th set
225lbs x 4
215 x 4

I failed - maybe because of all the Oly lifts I did.
although upping the poundages by 20lbs this week maybe too much...


Bench Press

I alternated between Bench and rows - 1'40" rest between each

Tempo 2010

Warmup sets - 45x12, 95x8, 135x6

175lbs 6x6

Not particular hard, new breathing technique made it much easier



70 Degree Bent Over Barbell Rows - 6 inch grip

I alternated between Bench and rows - 1'40" rest between each

Tempo 2010

Warmup sets - 45x12, 95x8, 135x6

185lbs 4x8

Felt fairly heavy

Blitzforce
12-04-2002, 02:24 PM
Well I think I overdid it yesterday :)

While I don't have a sore throat, I think I was just on the verge of getting one, had I done another set or two I may have crossed the threshold. Feel sapped of energy today. Lucky I have 2 days off.

Bodyweight is up to 198lbs though!
Yowsa, that shocked me when I stepped on the scale! I ahd to do a double take, I still can't believe my eyes, but the proof is there.

Pecs and back have really thickened up.

Blitzforce
12-04-2002, 07:27 PM
Just came back from my deep tissue massage on both shoudlers/cuffs.

The lady worked on my back and front of teh shoudlers, really geting in there with her fingers and elbows. Painful :cry:

she said they were pretty tight.
Subjectively it feels much more free already. I'll wait till tommorrow to see if that's really the case.

I'm getting my right ankle done tommorrow as well. Need to clean up all that scar tissue tehre. landed on a BBall many years ago.

Blitzforce
12-05-2002, 08:42 PM
Well instead of getting my ankle massaged, I had my traps done. Damn relief at last. Painful again, but worth it.

Ought to help my oly lifts a bit. It seems all this sitting in front of PC has destroyed my postural alignment, tightened up my pecs, traps and delts. While making my lower back tighten hard all the time.
Chris Thibaudeau, suggested aI get a SitFit from Sissel (see pic) http://www.sissel.com/

Well I bought something called Dyna-Air from Togu, same thing a s the sitfit but differnet company, cheaper too :)

All I can say is WOW!!! As soon as I sat on it, my lower back relaxed for the first time in many years!!. Damn relief at last.... this is gonna have some huge impact on my general well being and lifts...

My lower back feels like its being massaged, while my abs are working harder than before. Kind wobbles aorund abit as you move and breath, but not super unstable. A bit like sitting on a Swiss ball.

Good for posture, forces you sit upright and works the core muscles, and in my case relaxed the lower back, but makes my mid back work harder though. Highly recommended if you sit down a lot at work or at home.

Blitzforce
12-06-2002, 01:09 AM
I've just realised that all these years, I've been doing one big static contraction on my lower back and erectors due to bad neural patterns from sitting on my ass!
I felt sapped of energy, and everytime I bent over my lower back felt really tight. I'm surprised I was even able to do any sort of Oly lifts and deadlifts!!
And now I know why my lower back would ache upon landing from a jump.

after a few hours with this "SitFit" device, I feel 100% better, its like I can stand properly now without hyper-contracting my lower back, and when I bend over I feel nothing but a nice lose and free lower back!!! I have tons more energy already, because I'm not wasting neural energy contracting my lower back muscles without reason.

amazing - its all in the neural patterns and programming. And the arch in lower back when standing has seemingly been reduced by a fair margin!

I'm now FREE!!!!

All I need to do now is get some massage done on my pecs, biceps, lower back and upper glutes, quads, hamstrings and right ankle and I'll be firing on all 12 cyclinders :)

Blitzforce
12-06-2002, 11:05 PM
Saturday 7th December - 7/12/02 - SMOLOV Squat Program - Week 2 - Day4

Very enjoyable workout today!
Feeling much stronger now.
The massage has done wonders, the difference is just amazing.
Also the SitFit device, has made my lower back feel a 100 times better, as a result the Oly lifts felt like a breeze

Bodyweight 197-199lbs!

Long ass sesson today! But I felt good leaving

Workout time - 2 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches , overhead squats

Practised olympic lifts form work - hang cleans, hang snatch


Olympic Lifts

Mid thigh Hang clean 95lbs x 2
Mid Thigh Hang Snatch 95lbs x 2 - felt a lot easier than normal
Power snatch 95 x 2

Mid thigh Hang clean 95lbs x 2
Power clean 115 x 2
Power snatch 115lbs 2 x 2

Mid thigh Hang clean 135lbs x 2

Power cleans from blocks - bar 2 inches above knee cap

135lbs 2x3

A lot more forceful than last session, deep knee bend rack


Full Olympic Squat - No belt

Warmup sets - barx10, 95x5, 135x3, 185x3
Tempo 2010 Rest - 3 to 4.5 mins

245lbs 10 x 3

Piece of cake!

I decided not to have any bands in as a change of pace and to give my CNS a rest. WOW I couldn't believe how much lighter the weights felt on my back, on the way down, and the top half on the way up!
Still felt weighty from the bottom up to halfway though.

Muscle memory made me explode the bar off my back in the first few reps :)
Made me realise how unproductive and easy a normal squat without bands is for developing power...

Right now I could probably rep out 6-8 reps to failure with 245lbs, whereas 3 weeks ago I failed at 3-4 reps! I may be able to hit 315 for 1 rep in a weeks time :)


Tricep Dips and Power Rack Chins Paired

I alternated between Dips and Chins - 1'40" rest between each

Tempo 20X0

Dips +5lbs 4x8
Chins +5lbs 2x6, 1x5 failed - extra bodyweight is making this tough :)


Clean Grip Upright Rows to Sternum

Tempo 20X0 Rest - 2mins

Warmup sets - 45x6, 65x1

100lbs 2x6


Single Arm Reverse Grip Dumbell Row

Tempo 2010 Rest - 1 min between each side


75lbs 2x6

Thought I try something diffferent.
Felt really good, full lat pump from top to bottom!

I full extended from the bottom and then arched my back and pulled it all the way as high as I could, upper torso moving up - so in effect I was horizontal at the start and fully stretched, then moved up to a 70 degree angle up top, ala Yates rows :)

Will ahve to add these when I get back to my normal workouts

Blitzforce
12-08-2002, 09:20 PM
Monday 9th December - 9/12/02 - SMOLOV Squat Program - Week 3 - Day1

Lower back felt tight going in, and was pretty much pumped up all session. Not sure why either.

Last week of the program - dying to get back to normal stuff
Overall a fairly uneventful workout. Body is pretty much used to all this high volume of squatting, it feels pretty normal now :D

I weighed 202lbs at the gym today! Man it's pretty obvious how anabolic lots of squatting is! :)
I've put on close to 6-8 lbs, and I am hardly any fatter, if anything I think I'm leaner! Hovering around just 90kg at home (198lbs)

Workout time - 1.5 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats. Added a set of 8 reverse hypers to warmup the posterior chain


Olympic Lifts

Mid thigh Hang clean 95lbs x 2
Mid Thigh Hang Snatch 95lbs x 2
Power snatch 95 x 2

Mid thigh Hang clean 115lbs x 2
Power clean 115 x 2
Power snatch 115lbs 2 x 3

Mid thigh Hang clean 135lbs x 1

Power cleans from blocks - bar 2 inches above knee cap

135lbs x 3
140lbs x 3
145lbs x 3 - tough


Full Olympic Squat With Bands - No belt

Light Bands used - set to kick in halfway up. Fairly mild tension. Single loop around a 75lb dumbell.

Warmup sets - barx9, 95x4, 135x3, 175x3
Tempo 2010 Rest - 3.5 to 5 mins

215lbs 6 x 6

Fairly straight forward, improved breathing patterns, helped a bunch. Went back to Light bands

I was actually surprised how "short" the sets felt - I should have done more :p

One thing that does concern me is this tighteness/tension/bulge I feel in my lower abdominal area when I rise with a belly full of air. This goes away when I expell the air up.... hmm


Core Work

I alternated between Crunches and Reverse Hypers - 1'40" rest between each

Tempo 2010

Reverse Hypers - BW 2x10
Swiss Ball Crunches - BW 2x10


Rotrary Cuff Complex

Tempo 2020 Rest - 2mins

All exercises done one after the other without rest.

1kg DUmbell
45 Degree Incline Bench Lateral Forward raise (facing down) x 10
45 Degree Incline Bench Lateral Raise (facing down) x 10
45 Degree Incline Bench SubScap Raise x 10
L-Laterals on Knee(each side) x 10
Dumbell Pullover 15lbs x 10

2kg DUmbell
45 Degree Incline Bench Lateral Forward raise (facing down) x 10
45 Degree Incline Bench Lateral Raise (facing down) x 10
45 Degree Incline Bench SubScap Raise x 10
L-Laterals on Knee(each side) x 10
Dumbell Pullover 15lbs x 10

45 Degree Incline Bench Dumbell Shrug with Backward Rotation (facing down) 45lbs x 10

See here for exercise pics

http://www.dolfzine.com/page393.htm

Blitzforce
12-08-2002, 10:15 PM
Well after this program is over, next week, I'll take 5 days off, test a new Max for the Squat. Then get into some deadlifts, and the work up to a max attempt over a week or two.

Then I'll get stuck into Snatch Grip Deadlifts and Front Squats. Put the Heavy Back squats into the cupboard for a while :)

Blitzforce
12-09-2002, 02:53 PM
Damn legs measured 27.5 inches! My calves look a lot smaller incomparison now..although it makes my waist look small even though its not :)

Arms are really puny now! Must get calves up to 17 inches and arms to 16 inches.

Blitzforce
12-12-2002, 03:02 PM
I was supposed to train on Wednesday but gave it a miss - hmm lazy I guess :)

Well I had my pecs and biceps massaged yesterday. Really freed them up. Makes me realise how tight my lats are now.

So I'll need to get my back done, neck triceps and my legs oof course. I guess stretching just doesn't work the same way.

Blitzforce
12-13-2002, 10:19 PM
Saturday 14th December - 14/12/02 - Oly and Squat PR day :)

Well after a 4 day break, I decided I wasn't gonna finish off the Smolov - just sick of squatting so much. I wanna do the exciting exercises :)

These PR attempts out to spike the Testosterone release :)
Unfortunately I didn't film my PRs!!! :(
I wasn't expecting to attempt any PRs today, but I guess in the heat of the momment I did em :)


Workout time - 1.5 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats

Olympic Lifts

Mid thigh Hang clean 65lbs x 2
Mid Thigh Hang Snatch 65lbs 2 x 2

Mid thigh Hang clean 95lbs x 2
Power Clean 95lbs x 2
Mid Thigh Hang Snatch 95lbs 2x3
Power snatch 95lbs x 3

Mid thigh Hang clean 115lbs x 2
Power clean 115 x 2
Power snatch 115lbs 2 x 3

Mid thigh Hang clean 135lbs x 3

Power Clean 135lbs x 2, 155lbs x 2, 185lbs x 2, 205lbs x 1 WOot New PR!!
Last time I did this I stumbled and it was right on the limit, this time I racked it clean, I should have tried 215 or 225lbs!

Power Snatch 135lbs x 2 WOot New PR!!

Power cleans from blocks - bar 2 inches above knee cap

135lbs x 5 , 2x3


Full Olympic Squat - No belt

Warmup sets - barx6, 95x6, 135x5, 185x2, 205 x 2, 225 x 2, 255 x2

Tempo 20X0 Rest - 3.5 to 5.5 mins

felt this weird hip/lower back ache while warming up, which then went once the weights got heavy...hmmm

275lbs x 2 - 2nd rep was very slow, I almost stalled at the quarter squat position :)

295lbs x 1 - easy!!

315lbs x 1 WOot New PR!! Easy as well!
very fast - onlt took 1 sec for the concentric

325lbs - got buried! Couldn't get past the sticking point!!!

I'm sure if I was fresh and had not done the second rep at 275, I would have had 325!!!
I visualised myself completing all lifts and then mentally said to myself, your gonna explode and dominate the bar! It worked, at least until 315lbs :D


Reverse Hypers


Reverse Hypers - BW 2x10

Just to unload the spine and flush some blood into the lower back

Blitzforce
12-13-2002, 10:20 PM
While I only did the SMolov for 2.5 weeks, I still got my desired gains!

4-5lbs of extra mass and a big jump in hip and squat power!

Vertical jump is up 1-2 inches judging by my jump in the gym with my heavy Oly lifting shoes on!

Deadlift PR attempt is next - I'll spend a couple of weeks working on my form and peaking up.

One thing I noticed was how high my 1 RM in the squat is vs my 2RM. 315-325lbs vs 275lbs - that tells me I have a high fast twitch percentage of muscle fiber in my quads and hips :cool:

Blitzforce
12-14-2002, 12:30 AM
seeing as I can only do 2 reps at most at 85% of 1RM Full Olympic Squat, I'll have to overhaul all my training!

num
12-15-2002, 12:17 AM
you keep mentioning a website, with movies no less!
is there a link to this? I would really like to see it!
thanks

Blitzforce
12-15-2002, 12:23 AM
I had to take em down due to space restraints

but if I put any up they will be up here

http://www.members.optushome.com.au/coolcolj/Movies/

Not much there at the moment
I can only keep em there till the next batch comes up.

Blitzforce
12-15-2002, 11:00 PM
Monday 16th December - 16/12/02 - Whole Body - Pulls emphasis

Long as session today!!! That's what you get when you enter without a session plan. I just knew I wanted to do some deadlifts, but go carried away . Hope I don't get a sore throat tommorrow!

But I didn't feel to bad leaving considering the volume and intensity - guess the Smolov squatting really improved my work capacity :)
But throat already feeling funny now as I type this!!

I weighed 203lbs at the gym and 90kg (198lbs) at home
I filmed some vids, may upload em later on today.

Workout time - 2.5 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats

Deadlifts

I did some powercleans with 135 as a warmup.

Tempo 30X0 Rest 3-4 mins

Conventional Grip Deadlifts (clean pull style)

I did these in my Oly lifting shoes :)
185lbs x 3
225lbs x 3
275lbs x 3
315lbs 5 x 2
grip started giving out on the last set - form needs work, ass came up on the first sets , but the last 3 were much better.
Felt a bit in lower back, but really not as much pump as in previous deadlift workouts which shows my body has changed.

Felt heavy, and the exercise doesn't feel comfortable to me, I find the following snatch grip pulls much more comfy.

Snatch grip Deadlifts
225lbs x 5
225lbs 2 x 5 rep cluster - 15 secs rest between each rep.

Woah - my mid back and lats were really pumped up hard from these!!! My posterior chain worked hard, but I didn't really noticed em at all. Form must be good now as my lower back didn't even get pumped like before...

Snatch Pull
225lbs 2 x 3

Snatch High Pull
185lbs 2 x 3


Full Front Squat - Olympic Grip - No belt

Warmup sets - barx8, 95x5, 135x5,

Tempo 20X0 Rest - 3mins

185 x 5 - easy
225lbs 2 x 3
made me work, but felt a lot more comfy than the last time I did em, must be the shoes and improved leg/hip/core strength.
Lower back, abs and upper back got really pumped up.


Complex


These were done one after the other with 1:40 mins rest between each and 30 secs rest between each side

Tempo 20X0

Weighted Dips +7.5lbs 3x9
Single Arm Dumbell Reverse Grip Rows 75lbs 2x9
Reverse hypers BW 2x11

Then into

Zottman Curls - 30lbs x 10, 35lbs 2x6


Rotrary Cuff Complex

Tempo 2010 Rest - 2mins

All exercises done one after the other without rest.

3kg Dumbell - done twice
45 Degree Incline Bench Lateral Forward raise (facing down) x 10
45 Degree Incline Bench Lateral Raise (facing down) x 10
L-Laterals on Knee(each side) x 10
Flat Bench SubScap Raise x 10
Dumbell Pullover 20lbs x 10

Talk about balloon pump and lactic acid buildup!

Blitzforce
12-16-2002, 12:29 AM
Ok todays' workout movies are up

http://www.members.optushome.com.au/coolcolj/Movies/

Deadlifts and front squats

My deadlift form still sucks :(

Blitzforce
12-16-2002, 12:32 PM
Well I'm fine! No sore throat, no overtraining signs what so ever!!
Guess my work capacity has just about doubled from all that high volume and frequency of squatting :)

DOMs - neck muscles, entire traps from top to bottom, all the small muscles in my upper back, spinae erectors, lower back and ab muscles near the back, glutes, forearms, rear delts, tiny bit in the VMO, front delts and biceps

None in the hamstrings!!! I guess the full squats must hit em the same way they are stressed in the snatch grip deadlifts, becuase I do feel a ton of hammie action while squatting.
And strangely my squads aren't that sore consideirng I haven
t done front squats in weeks.

I haven't dsone much ab work lately, and there is a good reason - This "SitFit" device I bought, has really worked and thickened my abs like nothing before! I sit on it several hours a day - high volume low intensity core work!

Blitzforce
12-16-2002, 06:04 PM
some pics from my front squat

Blitzforce
12-16-2002, 06:05 PM
stepping out

Blitzforce
12-16-2002, 06:05 PM
Preparing

Blitzforce
12-16-2002, 06:06 PM
Ass to the floor :)

Blitzforce
12-18-2002, 01:05 AM
Wednesday 18th December - 18/12/02 - Whole Body - Speed Squat Emphasis

Another long ass session!

I filmed some movie clips, which I'll upload later on today.

Well I jarred my lower back from bouncy speed squats, so this is the last time I do em. From now on I'll lower under control and then explode.

Workout time - 2.5 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats


Snatches

Clean Grip Hang Snatch
65lbs x 3
95lbs 2 x 3

Clean Grip Power Snatch
115lbs 3x3

Power Snatch from Blocks - bar just above knee
115lbs 3x3
form not great on last 2 sets, pulls too much rather than using hips.

overall bending arms too soon!


Full Olympic Speed Squats + Jump Squat Complex

Using Light bands - setup to kick in within one inch off the bottom of the Full Olympic Squat. See attached pic for setup.

Warmup sets - barx8, 95x5, 135x1

FullSquat 135lbs+bands x 5 Tempo X0X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 155lbs+bands x 3 Tempo X0X0
Rest 1.5 mins
Jumpsquat 50lbs x 6
Rest 3 mins

FullSquat 175lbs+bands x 3 Tempo X0X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 185lbs+bands x 3 Tempo 20X0
Rest 1.5 mins
Jumpsquat 40lbs x 6
Rest 3 mins

FullSquat 185lbs+bands x 3 Tempo 20X0

Slowed down the tempo of the eccentric in the last 2 sets.
will do this from now on, as the faster negatives jarred my lower back a bit :(


Romanian Deadlifts onto Toes/Weighted Power Rack Chins

alternated between the two exercises
Tempo 20X0 Rest - 2 mins between each exercise

RDL warmups - 45lbsx10, 95x8, 135x8

Romanian Deadlifts onto Toes
185lbs 3 x 8 - calves really felt em

Weighted Power Rack Chins
+35lbs x 4 (failed)
+35lbs 2 x 3


Weighted Dips

Tempo 20X0 Rest - 2mins

+10lbs 3x8
last set was tough


Curls Cluster Style

Tempo 20X0 Rest - 15 sec rest between each 2 rep cluster

Zottman curls - offset grip to load supination
30lbs x 2, 35lbs x 2, 40lbs x2, 45lbs x 2, 50lbs x 2, 45lbs x 2, 40lbs x 2

35lbs 5 x 2 rep clusters
40lbs 3 x 2 reps clusters
45lbs 5 x 1 reps cluster

rest 15 secs
then Dumbells curls 30lbs x 6

Thought I'd try something different :)

Blitzforce
12-18-2002, 05:14 PM
Anyway I got the movies from yesterday's workout up now

Cool I found out my Cable modem acount can have 4 email accounts each with 10 megs of webspace, so now I have 10+megs for movie clips :)

enjoy - they won't stay up forever though - so
Right click on each on clips and save em while you can.


http://www.members.optushome.com.au/blitzforce/Movies/

Squats+bands sets - I slowed down the eccentric towards the last sets, no more speed squats ala westside for me anymore - need to control the eccentric

Clean grip power snatch sets - 2nd set form looks better

jump squats - complexed with the above squats with bands


http://www.members.optushome.com.au/coolcolj/Movies/

Clean Grip hang snatch sets, and power snatch snatch from blocks

still bending my arms too soon on the oly lifts and not quite popping the hips.

Blitzforce
12-21-2002, 12:33 AM
played BBall for an hour today - CNS still smacked out :(

hamstrings still frigging sore as hell - talk about DOMS!!!


anyway - I'm gonna change my workouts, thinking up a new workout schedule. Something more effecient, effective and better recovery wise.

Blitzforce
12-21-2002, 07:26 PM
Sunday 22nd December - 22/12/02 - Upper Body

Pretty busy today. I worked out at 11 am in the morning.

Shortest workout I've had in a while :)
An attempt to get back on track and stay focused

Saw the biggest guy I've ever seen at my gym today! Must be between 250-300lbs 6'3", looked like strongman - reminded me over Bill Kazmier - but he was using all machines!!! Smith machine inclines, hammer chest...

Overall a damn good workout and set some PRs!

Workout time - 1 hour


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats


Weighted Chins on a Power Rack - partial grip

warmups - chin pulldowns 25lbs x6, 35lbs x6, 50lbs x 3
chins on powerack, BW x1, +15lbs x1

Tempo 10X0 Rest - 3mins

+35lbs 2x4 WOot New PR!!

Paused set (4 sec pause at bottom) +25lbs x4 WOot New PR!!

not bad considering how much heavier I am since 3 weeks ago



Bench Press - 14 inch grip

Warmup sets - barx10, 95x6, 135x6, 155x2,

Tempo 20X0 Rest - 3mins

185 x 2, 205 x2
225lbs x 3 WOot New PR!!
205lbs x 3

Paused set (4 sec pause at bottom) 185lbs x 5

Well this maybe the last time I do flat benches, I don't particular like it, my cuffs don't either even with more powerlifter form, and I need a spotter.

felt it mostly in my triceps. Max probbaly at 245-255
Should have filmed it for prosperity :(


Single Arm Reverse Grip Dumbell Row

Warmup sets - 45lbs x 4, 60lbsx4

Tempo 20X0 Rest - 3mins - 30 sec between each side

80lbs 2x8

I really extend on these and pull all the way up and arch my back. Felt great. Definitely seems to nullify the negative postural effects of benching

Blitzforce
12-22-2002, 02:03 PM
Cut my food intake a bit lately - down a couple of lbs of fat

damn pecs are sore, mainly just under armpit area - funny the last time I had deep tissue massage on my pecs, this way the area that was really tight...

legs are sore too from the rows!!! especially my calves! I guess your sorta leaning over on the bench in a donkey calf raise type position

Will be doing my legs today and some cleans - damn

Blitzforce
12-22-2002, 09:07 PM
Monday 23rd December - 23/12/02 - Legs and Core

Good session - set a new PR!

being Christmas, pretty quiet, gym will be closed the next 3 days, so a bit of recovery is at hand :)

Man was I sore all over going in, not as much sleep either last night, but after I warmup up, I felt better.

Workout time - 1.5 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats


Power Cleans

warmups - Hang Power Clean 65x2, 95x2

Hang Power Clean
135lbs x 2

Power Cleans
135lbs x 2
155lbs x 2
185lbs 2x2

I can get the bar up to chin level, but always feels heavy, almost lost the last rep of the 2nd set, stumbled forward

Power Clean from Blocks - bar just above knee
135lbs 2x5

My form must be off, because I can't seem to do much weight over my snatches from the blocks (115lbs)



Full Olympic Squats - no belt

Warmup sets - barx10, 95x6, 135x2, 155x2, 185x2

Tempo 10X0 Rest - 3mins

225lbs x2
245lbs x2
275lbs x2 - either I was cold or dropped the weight down too fast, but both legs were wobbly and my left patella hurt a bit..
after a couple of BW squats and a rock bottom jump squat I was ok
295lbs x 2 - WOot New PR!!
I didn't think I get 2 reps but I did - the full jump squat fired my
CNS and got me in the right frame of mind! I ahve this on video, will post movie latter on.

225lbs x 5 - felt cold after a chat with a gym buddy :(
135lbs x 5 - felt heavy for some reason

its strange how every set felt heavy, yet I still got all my reps! weird!


Romanian Deadlifts onto Toes

Warmup - Good morning barx10

Tempo 2010 Rest - 2 mins

135lbs 2 x 8

Bar felt really heavy in my hands.. calves really felt em.


Core

Tempo 2010 Rest - 2 mins between each exercise - alternating

Swiss ball weighted crunches
BWx10
+2.5lbs 2x10

Reverse Hypers
BWx4
+5lbs 2x10
BWx4

Blitzforce
12-22-2002, 09:33 PM
Here is my PR Movie from today

Its a bit messy, but a PR is a PR, just before Christmas - nice present :)
I can almost smell reps with 3 plates :D

The first rep - I noticed a pelvic tilt, I didn't push through my heels - that's why. Also on both reps noticed my knees moving slightly inwards. Felt a bit of lower back on both reps. but I seemed fairry upright in the movie

1.5 sec on both concentrics, not bad but would prefer it under 1 sec though

1.5 megs - Right click and save before viewing thanks
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquat295x2PR.mpg

Movie won't stay here long - so if after a few weeks ya try and download it - you know what happened :alcoholic

Blitzforce
12-26-2002, 10:11 PM
Friday 27th December - 27/12/02 - Whole Body - Snatch/Pulls emphasis

Long session again :(

But a good one!

Workout time - 2 hours


Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats



CleanGrip Snatch

Rest - 3 mins between sets

warmups - Overhead squat 65lbs x3

CleanGrip Hang Snatch
95lbs x 3, 100lbs x 3, 105lbs x 3 WOot New PR!!

CleanGrip Power Snatch
115lbs x 3, 120lbs x3, 125lbs x 3 WOot New PR!!

Damn I'm geting some power now! Form was excellent. PRs worked me hard, but not to the limit. Needless to say its all due to my increased oly squat strength I feel


pulls/Deadlifts

Tempo 30X0 Rest 3 mins

Snatch High pulls
135lbs x1, 160lbs x1, 185lbs x2, 195lbsx2, 205lbs x2
last set pretty heavy

Snatch Grip Deadlift - Tempo 30X0 Rest 3 mins
225lbs 2x(3x2 rep clusters - 35 sec rest between each)
concentrated hard on keeping butt down to recruit the hams more


Conventional Deadlifts in Oly shoes
275lbs x 1, 315lbs x 1 (high hip form), 315x1 tried bar further away from body, hips lower - hmm harder?
365lbs (alternate grip) frigging left hand grip gave out had to abandon the rep - well I guess all those snatch grip deads really fried my grip! Stupid me trying to do a heavy dead after so much stuff already tuttut


Full Front Squat - Olympic Grip - No belt

Warmup sets - barx10, 95x6, 135x4, 185x3

Tempo 20X0 Rest - 3mins

230lbs 2 x 3 WOot New PR!!
tough as per usual - 2nd set really pushed me hard


Dip and Zottman curl Complex


These were done one after the other with 2 mins rest between each and 30 secs rest between each side

Tempo 20X0 warmup - BW x1
Weighted Dips +10lbs 3x8

Then into

Zottman Curls (offset grip to load supination)
- warmup 30lbs x3, 40lbs x2

50lbs 3x2 rep clusters - 15sec rest between each cluster
45lbs 2x(3x2 rep clusters)


Rotrary Cuff Complex

Tempo 2010 Rest - 2mins

All exercises done one after the other without rest.

warmup - complex done with 1kg dumbell

4kg Dumbell - done twice
45 Degree Incline Bench Lateral Forward raise (facing down) x 10
L-Laterals on Knee(each side) x 10
Flat Bench SubScap Raise x 10
45 Degree Incline Bench Lateral Raise (facing down) x 10
Dumbell Pullover 30lbs x 10

Blitzforce
12-27-2002, 04:18 PM
Finally! Calves and arms are starting to grow again :)

both area are up a bit on the tape measure

Blitzforce
12-28-2002, 12:03 AM
Well I weigh 89kgs now, 196lbs. No fatter when I was 192lbs, not much if any as far as I can see.
Most of extra mass is in my legs though :)

Anyway some progress pics to cap the end of the eyar, which makes it about 8 months of proper training

Armshot

WillKuenzel
12-28-2002, 01:01 AM
Nice job on the squat man!!

Looking pretty ripped in that arm shot. Nice definition in the back.

Blitzforce
12-28-2002, 01:40 AM
thanks, but I'm nowhere near ripped! LOL I've actually got a bit of chub going on :D

Its just the subtle lighting and shadows make it look like that

Blitzforce
12-28-2002, 10:08 PM
Sunday 29th December - 29/12/02 - Basketball

Session time - 1 Hour

Just went to the court to shoot around, practise some moves and try to tear the rim down :)

Really feel nippy and super explosive on my feet even if I don't look like should be, visually people probably think I'm more at home on a football field - LOL
Got some awesome hang time now, I can do double pumps in mid, air, and change my shot, even 360s - layups and jump shots that is :)

-------

Getting really bulky!
Today I weighed 90kg - 198lbs. I thought it might be water weight, but I weighed that upon waking and still weigh that much after BBall after all that sweating. Nope its solid mass!

I'm not getting any fatter, I don't look obviously bigger, but I keep getting heavier and stronger, so muscle must be piling on throughout my body - spread evenly.

I'm not eating that much either! :confused:

Won't be long before I crack 200lbs - once I hit 210, I'll strip off 10lbs of fat and maintain a nice lean 200lbs if at all possible, but If I get bigger, I ain't gonna complain :D

Franjipani
12-29-2002, 06:04 AM
Looking heaps solid in your progress pics there...well done....:thumbup:.

What does Sydney hold for New Years Eve??

Enjoy !

Blitzforce
12-29-2002, 01:43 PM
Originally posted by Franjipani
Looking heaps solid in your progress pics there...well done....:thumbup:.

What does Sydney hold for New Years Eve??

Enjoy !


Thanks - I don't have a problem putting on muscle slowly, but I do have a problem stripping the fat off - I long to be lean like I used to be with a 29-28inch waist.
At Least I'm not getting any fatter :)

As far as New years go - I don't have any plans at the moment. In the past I went to Raves/Dance parties, but I'm feeling too old for that scene now :redface:

I'll play it by ear and see what happens :boring:

Blitzforce
12-29-2002, 10:41 PM
Monday 30th December - 30/12/02 - Upper Body

Pretty crappy workout today at the start but got better as I went along. I guess the residual fatigue from BBall played its hand, add to the fact I didn't stretch afterwards!

WOW I weighed 205lbs today at the gym with shoes, and 91kg - 200lbs at home without shoes! :eek:
That made all my bodyweight stuff much harder...

well I tried some bar only bench presses today, and my cuffs do not like this move, plus I feel tight after doing them, so it has to go - not that I'm all that keen on the exercise. I can see why Oly lifters don't do em.

Long workout, but just scrapped in under the window.

Workout time - 1 hour 45mins

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , overhead squats

Also tried my hand at some light snatch jerks/overhead squat combo complex - renegade special :)
Good for a bit of active recovery for my legs

see attached pic for sequence - Drop Snatch Balance
http://www.wannabebigforums.com/attachment.php?s=&postid=391955

Weighted Chins on a Power Rack - partial grip

warmups - chin pulldowns 25lbs x3, 50lbs x 3
chins on powerrack, BW x1, +15lbs x1

Tempo 10X0 Rest - 3mins

+35lbs 2x5 WOot New PR!!
2nd set just about failed

Paused set (4 sec pause at bottom) +25lbs x4
BW x 3

extra bodyweight plus CNS fatigue really made these super tough, that is a problem when you do these first up. Just didn't have the spark plug going, no explosion, and forearms/grip were really taxed out :(


Weighted Dips

Warmup sets - BWx1

Tempo 30X0 Rest - 3mins

+12.5lbs 3x8 WOot New PR!!


Single Arm Reverse Grip Dumbell Row on Bench

Warmup sets - 35lbs x 6, 55lbsx3

Tempo 20X0 Rest - 3mins - 45 sec between each side

85lbs 3x8

Man does this move get your heartrate up, your whole body has to tense to steady yourself, very tough, almost like squat in terms of energy expenditure. EVen my pecs and triceps were trashed!


CleanGrip Upright Rows to Sternum

Warmup sets - 45lbs x 6, 75lbsx6

Tempo 20X0 Rest - 3mins

95lbs x 6
115lbs 2 x 6

I lean very slightly forward on these, huge medial and posterior delt pump!


Single Arm Decline Dumbell Tricep Extension

5th hole angle setting
Tempo 20X0 Rest - 3mins - no rest between each side

30lbs x 6, 30lbs x8, 30lbs x6


Dual Dumbell Incline Curl

60 degree angle
Tempo 20X0 Rest - 2mins

30lbs x 8
30lbs x6

gregnb
12-30-2002, 12:26 PM
Just checking out your journal, man. It looks like you have some good size already! What are your goals btw? Btw, nice job on the squats! (good depth!)

Blitzforce
12-30-2002, 10:51 PM
Originally posted by gregnb
Just checking out your journal, man. It looks like you have some good size already! What are your goals btw? Btw, nice job on the squats! (good depth!)

thanks man

Goals - hmm well I guess I'm training to see how strong I can get, improve my vertical jump and standing long jump, power, speed and explosiveness. Some size, but not too much as this will detract from the power to weight ratio equation.

Oh to get a good bod :moon:
But basicly I'm wanna turn myself into a badass power athlete
Well I play some basketball here and there.
I'm thinking about getting into some sprinting next year, but only if I can crack 11 secs :)

maybe I'm just full of it :p

Blitzforce
01-01-2003, 10:34 PM
Thursday 2nd January - 2/1/03 - Whole Body - Clean/Pulls emphasis

Well after resting 2 days, thought I'd push myself hard today, and I sure did! Man am I a tired boy, I'm gonna sleep like a baby tonight :)

I used a slower eccentric in this workout than normal

almost set a new deadlift PR too!

Long but nice

Workout time - 2 hours

Warmup

Basic light weights and dynamic stretches. I did some light bar Hang Clean, hang snatches , renegade snatch drop snatch complex - all with 25lbs


Cleans


warmups - Overhead squat 65lbs x3, Mid thigh hang clean 45x3, 65x3, 95x3, 115 x3

Mid Thigh Hang Clean - 135lbs x 6
rest 3 mins
Clean High Pull - 165lbs x 6
rest 3 mins
Mid Thigh Hang Clean - 135lbs x 6
rest 4 mins
Clean High Pull - 165lbs x 6
rest 4 mins
Mid Thigh Hang Clean - 135lbs x 6
rest 4 mins
Clean High Pull - 165lbs x 6
rest 4 mins

DAMN! Do high rep Oly lifts kill! My forearms were so taxed out, huge pump. My posterior chain, upper back and calves were dying!
I should get some nice hypertropy from this complex! Even 4mins wasn't really enough rest.


Deadlifts

Tempo 30X0 Rest 4-5 mins

Conventional Alternate Grip Deadlifts - in my trusty BBall shoes and RAW - no belt, no chalk, no straps :)

225lbs x1, 275lbs x1, 315lbs x1, 365lbsx1
, 425lbs x 0.5! :swear:

I had to use alternate grip cause my forearms were just so shot up after the oly lifts. I was just gonna go up to 405 (my old PR) and see how I would do. Well I decided to slap on some extra 10s and see how it felt. Damn I almost had it, once the bar got up to about knee level, the bar started sliding out of hands!!! So I had to put it back down! :swear:
I guess chalk would be a good idea, but I'll need to work on my grip. Still, I'm confident that in a few weeks, and fresh, I'll have 455! The 425 went up pretty quickly too.


Snatch Grip Deadlift - Tempo 30X0
225lbs - 6 rep Cluster set - 15 secs rest between each rep.

I did these in my BBall shoes, much harder than in my Weightlifting shoes. Probably the most taxing exercise I can think of!


Full Front Squat - Olympic Grip - No belt

Warmup sets - barx8, 95x5, 135x2, 165x2

Tempo 30X0 Rest - 4mins

235lbs 2 x 3 WOot New PR!!
Ouch did these hurt!


Bunch Of Stuff

Tempo 30X0 Rest - 2mins between each exercise

Overhead Press - warmup 45lbs x 10
Single Leg squat - BWx10 - left leg only
Overhead Press - 95lbsx 6
Blugarian Split squat - BWx10 - left leg only
Overhead Press - 115lbsx 6
Dumbell Curl - 35lbsx8
Overhead Press - 115lbsx 6
Dumbell Curl - 35lbsx6
Overhead Press - 115lbsx 6
Dumbell Curl - 30lbsx7

Blitzforce
01-02-2003, 05:39 PM
something I noticed today...

I have a feeling high rep oly lifts is the most effective form of fat burning!!! Today my bodyweight is slightly down, and I look and feel a lot leaner! I ate a pile of food yesterday too :eek:


Also my arms blew up! They're just under 16inches!!!! :eek:
15 7/8 to be exact, not bad considering the slight fat loss :)
Up from 15.5 a few weeks back.
Must get over 16!! :strong:

Calves got hammered too, damn sore - tape reads 16.75inches, a nice gain from just above 16.5 a couple of weeks ago!

I'll post some new set of measurements in a few weeks time. I'm bigger all over except my Chest, the upper part especially!