The Quest for Speed/Strength

[Antaean]

- I finally decided I need a centralized location for a journal. So here goes...

- Training mainly for speed and strength - but I'm fairly new to training (as I'm sure you'll be able to see from my numbers )

I've been heavily influenced by Coach Thibaudeau, Francis, WSB, Staley, and even our very own BlitzForce (aka CCJ) - and all the wonderful articles/references he posts, a true student!

A little background:
- I used to be a collegiate rower, but have since migrated to more explosive-style training.

- I'm a pretty skinny guy - Stats:

• Height: 73+"
• Weight: 165lbs
• BF%: ~10%
• Age: 21

Goals by 2004:

• Weight: 180lbs
• Full Squat: 315 (it'll be tough )
• Hang Snatch: 135lbs
• Snatch Grip Dead: 295
• Standing OHP: 115 3x3
• Flat Bench: 135 3x3

Btw: In case you're wondering about the low upperbody goals, I just spent the last 5 months recovering from a Rotator Cuff injury from a steep fall off a hill...and my pressing power is starting from ground zero...

[Antaean]

Friday, July 18 2003 - Max Lower Test

I just came off of a modified short Smolov-Style cycle w/ light bands, and tested my max Full Squat on Friday.

Workout felt pretty good overall, felt strong...
Time: 1 hr

---

Warmups:
- Light hang snatches, gm's, overhead squats...

Full Squat (as low as I can go):
Rest - 3min Tempo - 10X0
- Barx5, 135x3, 155x3, 185x2, 205x1, 225x1, 245x1 (PR)

That's a 40lb PR on the Full Squat after a mini 3wk Smolov Cycle...I don't know how anyone does the full 12wk program, 3wks was plenty!!

The 225 and the 245 were both pretty slow...to be expected though...

Snatch grip Deads off 1 plate:
Rest - 3min Tempo - 1X10
- 135x5, 185x5, 205x3, 135x5

Hanging Knee Raises
Supersetted w/ Calves Tempo - Explosive
- 2x10xBW

Russian Twists
Supersetted w/ Calves Tempo - Explosive
- 2x10x15lbs

Seated Calves
Supersetted w/ Abs Tempo - Explosive
- 3x8x70

That's it...On Monday, I'll be starting a Thibaudeau style 4-wk cycle with an emphasis on hypertrophy.

[Antaean]

Monday, July 21 2003 - Upper 1

Day 1 of 4 wk cycle.

Workout felt pretty good overall, left cuff didn't give too much of a problem on the explosive concentrics...
Time: 45 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's

Flat Bench:
Rest - 3min Tempo - 10X0
- 3x5x95 (80%)

Parallel Grip Chins:
Rest - 3min Tempo - 1X01
- 3x5/4/3xBW (80%)

Incline DB bench:
Rest - 2min
- 2x8x30's

Seated Cable Row:
Rest - 2min
- 2x8x80lbs

Cuff Complex
Rest - 1min
Standing Laterals: 2x10x10's
Incline Laterals: 2x10x8's
L-Laterals off Knee: 2x10x8's
Subscap Rotations: 2x10x5's

Forgot to do pinch's...

[Scott S]

Looks very well thought-out. Best of luck on your recovery!

And, have some to grow on.

[Antaean]

Thanks Scott...it's been a long road back

[Antaean]

Tuesday, July 22 2003 - Lower 1

Day 2 of 4 wk cycle.

Whew! This one was tough, my VMO was screaming by the end

Time: 1hr
---

Warmups:
- Bar Snatches x 10, BW Hypers x 10

High Pulls (to upper chest):
Rest - 3min Tempo - 1X00
- 3x5x95 (80%)

Very Explosive, I could have snatched these, but I wanted to start slightly light.

On the negative, these kind of yank on my right shoulder, not bad, but I certainly felt it. Is there a way to decrease the strain? Ideas? I don't have bumpers unfortunately.

Full Squat:
Rest - 3min Tempo - 10X0
Warmup: Bar x 5, 135 x 3, 185 x 3
- 3x5x195 (80%)

These felt quite heavy at first, but speed picked up quite a bit by the 3rd set.

Explosive Lunges:
Rest - 2min Tempo - modeate negative, and then pop up.
- 2x8x25's

I may try reverse lunges next time, just to switch it up.

Bulgarian Squats:
- 1x15x10's

Wow, sounds like light weight, but what a burn! Legs were shaking a bit.

Core supersetted w/ Calves
-Snatch-Grip Hypers: 2x12x30lbs (got these from CCJ, first time)
-Side Bends: 2x12x60lbs
-Standing Calves on Smith: 3x8x180lbs

That's it.

[Shane]

Good luck man. Watch those shoulder muscles.

[Antaean]

Thanks Shane, 'preciate it.

[Antaean]

Thursday, July 24 2003 - Upper 2

Day 3 of 4 wk cycle.

Workout felt great - short and sweet. Shoulders felt wonderful after the ballistic bench - wierd...
Time: 45 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's
- Shoulder Box - 1x8x5's

Isometric Bench Lockout:
Supersetted w/ ballistic bench
- 3x1x145 (120%)

Ballisitc Bench on Smith (I throw the bar as high as I can):
Rest - 3min Tempo - 1X00
- 3x5x20 (15%)

Felt great on the shoulders!

Speed Pulldown:
Rest - 2min
- 3x5x60

Kinda wierd - the weight is so light, it just flys...

Standing DB OHP:
Rest - 2min
- 2x8x30/35lbs

BB Rows to upper abs (underhand grip):
Rest - 2min
- 3x8x105lbs

Cuff Complex
Rest - 1min
Standing Laterals: 2x12x10's
Incline Laterals: 2x10x8's
L-Laterals off Knee: 2x10x10's
Subscap Rotations: 2x10x5's

Forgot to do pinch's...again...

[Antaean]

Friday, July 25 2003 - Lower 2

Day 4 of 4 wk cycle.

Not bad, I was kinda slow though moving through it - didn't sleep all that well I guess

Time: 1hr
---

Warmups:
- Bar Snatches x 10, BW Hypers x 10

Hang Snatches:
Rest - 3min
- 3x5x75/80/75 (80%)

Pretty quick - still got work on synchronizing heels down when bar snaps to full extension

Jump Squat:
Rest - 3min
- 3x5x20 (10%)

Did these w/ a light barbell instead of DB's for once - felt better.

Snatch-Grip Deads off 1 plate:
Rest - 2min Tempo - modeate negative, and then pop up.
Warmup - 135x5
- 2x8x185 (70%)

Gotta take these more seriously, didn't explode enough

Leg Curls:
- 2x8x70lbs

I tried the plate-loaded machine - couldn't get a comfortable fit - I'll go back to the normal machine next time.

Core supersetted w/ Calves
-Hanging Knee Raises: 2x10xBW
-Pull Throughs: 2x12x80lbs
-Seated Calves: 3x8x72.5lbs

That's it.

[Antaean]

Monday, July 28 2003 - Upper 1

Day 5 of 4 wk cycle.

Workout was long due to increased volume, and my left shoulder tweaked a bit during bench...other than that, not bad...
Time: 1hr 15 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's
- Shoulder Box - 1x10x5's

Flat Bench:
Rest - 3min Tempo - 10X0
- 3x5x95 (80%), 3x4x100 (85%)

- Few tweaks...

Parallel Grip Chins:
Rest - 3min Tempo - 1X01
- 3x4/4/3xBW (85%), 3x5x120 (pulldwns)

Incline DB bench:
Rest - 2min
- 2x8x30's , 2x6x35's

Seated Cable Row:
Rest - 2min
- 2x8x80lbs , 2x6x90lbs (too light)

Cuff Complex
Rest - 1min
Standing Laterals: 2x12x10's
Incline Laterals: 2x10x8's

(ran out of time)

[Antaean]

Well, after a very long layoff due to the sprain of my left knee from a soccer game, I'm gonna give it a go once again...

Main goals will be to rehab and rebuild the strength that I've lost...Basically a 4-day split (2 upper, 2 lower) for the next 4 wks...hopefully by then I'll be fully recovered, and can start fresh...

Going to the gym for Day 1 in about 15 minutes.

[Saint Patrick]

good luck w/ the recovery man

[Antaean]

Thanks SP Too many injuries - finally getting thru them.

[Antaean]

Wednesday, October 15, 2003 - Upper 1

Day 1 of 4 wk cycle.

Workout felt pretty good, but I'm weak as hell.
Time: 45 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's
- Shoulder Box - 1x8x5's

Incline Bench:
- 2 min rest
- 10,9 x 85
- 4, 4 x 90

- This was just to get the feel back into the shoulders.

T-bar Rows:
Rest - 2min Tempo - 1X00
- 5x5x60

Lateral Raises:
Rest - 2min
- 3x10x10's/12.5's/10's

Forward Incline Raises:
Rest - 2min
- 3x10x5's

- Raises just to test/strengthen the cuffs

Tri Pressdown:
Rest - 2min
- 3x8xPin 5/6/6

L-Flys:
Rest - none
- 2x15x5's

I've obviously lost a lot of strength - but I'm just focusing on getting back.

[Antaean]

Thursday, October 16, 2003 - Lower 1

Day 2 of 4 wk cycle.

Not bad. Left wrist was a little tweaked on the snatches.
Time: 1hr

---

Warmups:
- Bar Snaches, Bar Squats, Bar GMs

Hang Power Snatch:
- 1.5 min rest
- Warmup: Barx5, 65x5, 75x3
- 5x3x80

- Little tweak on left wrist - should be okay. I swear, I'm made of glass.

Box Squats:
Rest - 45 secs Tempo - 21X1
- 3x2x95, 4x2x115, 3x2x95

- Pretty fast - needs to be faster. Need to push more with glutes off box, and have to stop rocking foward just before I go up.

Hypers:
Supersetted w/ Calf Raises
- 1x12x25lb plate, 2x12x45lb plate

- Good.

Seated Calf Raises:
Supersetted w/ Hypers
- 3x10x125

Leg Raises:
Supersetted w/ Twists
- 2x10xBW

- Fast and High

Russian Twists:
Supersetted w/ LR's
- 2x10x25lb plate

- Hard as Hell.

[Antaean]

Saturday, October 18, 2003 - Upper 2

Day 3 of 4 wk cycle.

Decent.
Time: 45 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's
- Shoulder Box - 1x8x5's
- Bar Snatches

Standing OHP:
- 1.5 min rest
- 5x5x85

- Tougher than I expected - almost failure on the last set.

OHP 8" Lockouts:
Rest - 2min
- Didn't get to do these - only one rack and it was being used.

Pullups:
Rest - 2min
- 2x3 overhand, 2x3 underhand, 1x3 overhand x BW

Front Raises:
Rest - 2min
- 3x10x10's, 12.5's, 10's

- Raises just to test/strengthen the cuffs

Face Pulls:
Rest - 2min
- 3x15xPin 9.5

Light Cuban Presses:
- 2x15xlight bar

[midee1]

Man don't injuries suck. Looks like you are on track to heal properly.


Here's some to help you get back to great health and strength.

[Antaean]

Thanks midee! Can't wait to be healthy again.

[Antaean]

Monday, October 20, 2003 - Lower 2

Day 4 of 4 wk cycle.

Workout went okay - but my left knee wasn't feeling very good.
Time: 1hr

---

Warmups:
- Bar Snaches, Bar Squats, Bar GMs

Deadlifts:
- 2 min rest
- Warmup: 135x5, 185x5
- 4x5x225

- Left knee really felt it on these - may do GM's next time.

Front Squats:
Rest - 2min secs
- 4x7x95

- Went light since I didn't want to fubar anything else.

Hamstring Curls:
Supersetted w/ Calf Raises
- 2x12xPin 8

Leg Press Calf Raises:
Supersetted w/ Curls
- 2x8xPin 8

- Wanted to do 3 sets, but knee wasn't having it.

Wtd Crunches:
Supersetted w/ Side Bends:
- Skipped due to time

Russian Twists:
Supersetted w/ Crunches:
- Skipped due to time

[Antaean]

Wednesday, October 22, 2003 - Upper 1

Day 5 of 4 wk cycle.

Time: 45 min

---

Warmups:
- Windmills - 1x12x4 directions w/ 5's
- Shoulder Box - 1x8x5's

Incline Bench:
- 2 min rest
- 4x5x105

T-bar Rows:
Rest - 2min Tempo - 1X00
- 5x5x65

Lateral Raises:
Rest - 2min
- 3x10x10's/12.5's/10's

Forward Incline Raises:
Rest - 2min
- 3x10x5's

- Raises just to test/strengthen the cuffs

Tri Pressdown:
Rest - 2min
- 3x8xPin 5/6/6.5

L-Flys:
Rest - none
- 2x15x5's

[Antaean]

Friday, October 24, 2003 - Lower 1

Day 6 of 4 wk cycle.

Time: 1hr

---

Warmups:
- Bar Snaches, Bar Squats, Bar GMs

Hang Power Snatch:
- 1.5 min rest
- Warmup: Barx5, 65x5, 75x3
- 4x3x85, 1x3x75

- Little tweak on right shoulder

Box Squats:
- Replaced with Front squats since knee didn't like box squats
Front Squats:
-Rest 2min
- 5x5x115

Hypers:
Supersetted w/ Calf Raises
- 1x12x35lb plate, 1x12x45lb plate, 1x12x2 25's, 1x12x45

- Good.

Seated Calf Raises:
Supersetted w/ Hypers
- 3x10x125

Leg Raises:
Supersetted w/ Twists
- 2x10xBW

Side Bends
Supersetted w/ LR's
- 2x10x80lb

[Antaean]

Friday, October 31, 2003 - Lower 2

Time: 1hr

---

Warmups:
- Bar Snaches, Bar Squats, Bar GMs

Narrow GMS:
- 2 min rest
- Warmup: 95x5, 95x5
- 4x5x115

Front Squats:
Rest - 2min secs
- 4x6x115

Hamstring Curls:
Supersetted w/ Calf Raises
- 3x15xPin 8

Seated Calf Raises:
Supersetted w/ Curls
- 3x8x100

Wtd Crunches:
Supersetted w/ Side Bends:
- 2x12x30

Side Bends:
Supersetted w/ Crunches:
- 2x8x80