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Thread: Creation of a explosive Mofo!

  1. #276
    Player Hater PowerManDL's Avatar
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    You do realize that you have one week, maybe two more, before you either start losing strength, at best, or get hurt?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  2. #277
    Explosive Mofo Blitzforce's Avatar
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    I know it seems like I'm doing a lot, but I'm only averaging about 2 workouts a week, and none of the exercises hit failure.

    I am fully recovered before each workout.

  3. #278
    Energizer Bunnie
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    Originally posted by PowerManDL
    You do realize that you have one week, maybe two more, before you either start losing strength, at best, or get hurt?


    Better listen carefully to this man...he knows his stuff!!!
    "Happiness is not an accident. Nor is it something you wish for. Happiness is something you design." Jim Rohn

    A Work In Progress....II

    DailyDiet

  4. #279
    Player Hater PowerManDL's Avatar
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    Originally posted by Blitzforce
    I know it seems like I'm doing a lot, but I'm only averaging about 2 workouts a week, and none of the exercises hit failure.

    Yes it is a lot. Two workouts and not going to failure doesn't add up to a whole lot if the volume's still sky-high.

    I am fully recovered before each workout.

    Are you sure? I don't think you'd be having joint problems nor be complaining about residual DOMS if you were.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  5. #280
    Explosive Mofo Blitzforce's Avatar
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    23rd Jan 2003

    Well I don't have anywhere near the amount of DOMs I used to have with my old Poliquin style split - I really felt tired then, and I would carry DOMS from workout into the next.
    The tension I have in my legs is because of how I sit on the chair - bad neural patterns - pain in the ass

    I know when I'm overtrained and I'm not now - I would get dry lips, sore throat, swollen neck galnds, catch a cold etc, and so far none of the above has happened.

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

    DOMS report - Pecs, front delts, mid back/lats, traps, biceps, lower back, glutes, hams
    Mild aches, not the deep soreness type.

  6. #281
    Explosive Mofo Blitzforce's Avatar
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    24th Jan 2003

    DOMS still continues - as above

  7. #282
    Explosive Mofo Blitzforce's Avatar
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    Saturday 25th January - 25/1/03 - Basketball[

    Saturday 25th January - 25/1/03 - Basketball

    Session time - Not long about 30-40mins

    Light session of BBall practise, not feeling particuarly explosive or nippy today. Upper body a bit sore from work.

  8. #283
    Explosive Mofo Blitzforce's Avatar
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    Sunday 26th Jan - 26/1/03 - Road to 365lb FullSquat - Week 3 - Day 1 - Lower Body

    Sunday 26th Jan - 26/1/03 - Road to 365lb FullSquat - Week 3 - Day 1 - Lower Body

    Another warm day - I wasn't gonna workout today, but tommmorrow is a public holiday (Australia Day), so I thought the gym was gonna be closed, turns out that is not the case! Bah!

    Even though I had 6.5 hours sleep last night thanks to noisey neighbours
    I had a good workout, one of the better ones in recent memory - good - good explosion and focus. Probbaly had a lot to do with my prework meal of 2 eggs and lettuce - kept my blood sugar nice and stable!

    I also jarred and sprained my right ankle this morning , taking a step of a platform, hmm you'd think I'd do it a BBall, but no, just something normall..arghh, well lucky it didn't effect my workout. Sigh, my right ankle has never been the same after I landed on a bball many years ago and tore ligaments on both side on that ankle

    weighed 199-200lbs today - feel a tiny bit leaner

    Workout time - Just under 1 .5 hours

    Warmup

    Basic light weights and dynamic stretches. Deadlift clean and press with 25lbs. I did some light bar Hang Clean, hang narrow grip snatches. Overhead squats and drop snatches. Good mornings with 25lbs


    Jump Squats

    Rest - 3mins

    40lbs 1x6
    50lbs 2x6

    Lots of snap and explosion today! 50lbs felt a lot lighter than the last time I tried em - crisp form.


    Oly lifts

    Rest - 1min

    Clean pull deadlift and shrug 95lbs x 1
    Jump shrug from floor 135lbs 2x1
    Jump PowerClean 135lbs 3x1

    Wow great form today!


    Full Olympic Squat - No belt

    Warmup sets - 45lbsx10, 95x3, 135x3, 185x2

    Rest - 2-3 mins, started with 2 mins and went up
    Tempo 30X0 - 235lbs 6x2
    (72% of 1RM) Tonnage = 2820lbs

    First set was preceded immediately by a full jump squat, fired up my CNS, and that set was slamming, but the rest started to slow down.

    Rest 3-4.5mins
    Tempo 20X0 - 275lbs 6x2
    (85% of 1RM) Tonnage = 3300lbs

    Total Tonnage = 6120lbs - up 605lbs from last session!

    from set 2 onwards, the 2nd rep of the 275lb sets, slowed down a lot at the sticking point, with 3mins rest, but I rested 4.5 mins on the last set and blew away both reps...interesting its all to do with the CNS!

    Jumps

    Jumping Box squats - box set at parallel
    BW x5
    BW 3x3
    knee angle >90degrees

    Box jumps onto 20inch box
    1x3

    Nice and explosive - left me feeling good after the heavy squats


    Core work

    Rest - 1.5mins between each superset

    Swiss Ball Crunches
    Tempo 2111
    warmup - BWx10
    +10lbs 2x10

    superset with

    Reverse hypers (on hyper bench) - plates tied to legs
    Tempo 21X1
    BW 2x10

    abs and erectors were burning!


    Peterson Stepups

    No rest - alternating each leg

    2kg in dumbells - 2x10

    Killer burn!
    Last edited by Blitzforce; 01-26-2003 at 01:54 AM.

  9. #284
    Explosive Mofo Blitzforce's Avatar
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    26th Jan 2003

    Actually before I forget -

    Last session a girl came up to me - she's petty built and lean, someone who I always thought was a guy, but is actually a female... anyway she asks me what I train for - I said speed and power, that sorta took her off guard

    Damn her voice is deepish...


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

    well her regular training partner today was doing squats with another guy, they were using 315lbs, doing these slightly above powerlifting legal parallel. I don't know why they bother, they were helping each other so much...

    Anyway here I am doing my 235lb explosive 2 rep sets, I could hear one of them in the background commenting on me doing just 2 reps - the other guy says, its probbaly too heavy... WTF! I'm ass to floor, controlled negative, slight pause at the bottom and then blasting up..no belt...yeah right...too heavy

    Then after 6 sets I load up 275lbs and repeat the process.. must have really flipped em out. You don't often see people train the way I do in gyms

    force training
    YEAH BABY
    Last edited by Blitzforce; 01-26-2003 at 02:22 AM.

  10. #285
    Explosive Mofo Blitzforce's Avatar
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    27th Jan 2003

    DOMS report - slight aches in abs, calves, glutes, VMO, traps and biceps. Hamstrings (epesically near the glute area) and erectors
    are moderately sore.

  11. #286
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 28th Jan 2003 - Road to 365lb FullSquat - Week 3 - Day 2 - Upper Body

    Tuesday 28th Jan 2003 - Road to 365lb FullSquat - Week 3 - Day 2 - Upper Body

    Today's session kicked my ass, but I felt good afterwards

    I weighed 92kg today - 202lbs

    Workout time - 1 hour 45 mins

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    25lb good morning x10
    25lb Hang Clean, hang narrow grip snatches
    25lb overhead squat x 6,
    45lb overhead squat x 6


    Olylifts

    warmups - Hang powercleans 45lbsx3, 65x3
    Hang PowerSnatch 45x3, 65x3

    Rest - 3mins

    CleanGrip Hang PowerSnatch 95lbs 3x3, 100lbs x 3
    CleanGrip Hang PowerSnatch 115lbs 4x3 - 2 second lockout hold
    Snatch Highpull 183lbs 3x3

    Talk about smashing my posterior chain

    Weighted Dips

    warmups - 14 inch grip Benchpress 45lbsx10, 95x6, 115x6, BW dip x 1
    Tempo - 30X0 Rest - 3mins

    +22.5lbs 4x6WOot New PR!!


    Single Arm Reverse Grip Dumbell Row on Bench

    Warmups - 30lbsx3, 55x3, 70x3
    Tempo - 31X0
    Rest - alternating with Inclines - 2mins between each

    90lbs 5x5

    This exercise always kills me!

    30 Degree Incline Dumbell BenchPress

    Warmups - 30lbsx5, 45x5, 55x5
    Tempo - 30X0
    Rest - Alternating with Rows - 2mins between each

    75lbs 5x5
    Last edited by Blitzforce; 01-27-2003 at 11:49 PM.

  12. #287
    Explosive Mofo Blitzforce's Avatar
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    Thursday 30th Jan - 30/1/03 - Road to 365lb FullSquat - Week 3 - Day 3

    Thursday 30th Jan - 30/1/03 - Road to 365lb FullSquat - Week 3 - Day 3

    Short and sweet, I'll have to do more of these, somehow...
    Deloading next week - time to reap the rewards

    Workout time - 30mins!!

    Warmup

    Basic light weights and dynamic stretches. Deadlift clean and press with 25lbs. I did some light bar Hang Clean, hang narrow grip snatches. Overhead squats and drop snatches. Good mornings with 25lbs


    OlyLifts

    Rest - 2mins

    Powecleans 135lbs 3 singles
    Jump Shrugs 135x3


    Full Olympic Squat - No belt

    Warmup sets - 45lbsx10, 95x3, 135x3,

    Rest - 3 mins
    Tempo 20X0 - 185lbs 3x3

    speed squats kicked my ass!

    225x1, 275x1, 295x1, 315x1 - failed
    Last edited by Blitzforce; 03-08-2003 at 03:57 PM.

  13. #288
    Explosive Mofo Blitzforce's Avatar
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    Workout Vids

    Some Video clips from yesterday

    Jump shrug. Basicly a power clean without the clean.
    well here it is. Now with Slo Mo(tm)

    1.5megs Right click on link and save before viewing thanks
    http://www.members.optushome.com.au/..._JumpShrug.mpg


    Also some rock bottom oly squats from that same day

    185x3 - sorta speed squat
    295x1 - part of some singles I did

    2.4megs Right click on link and save before viewing thanks
    http://www.members.optushome.com.au/...ts_30Jan03.mpg

  14. #289
    Explosive Mofo Blitzforce's Avatar
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    Sunday 2nd Feb - 2/2/03 - Basketball

    Sunday 2nd Feb - 2/2/03 - Basketball

    Session time - 1.5 hours long!

    Not only was it a long session, but a full out intensity one!

    I haven't felt this explosive and skilled in a while, but wow I was "ON" today!

    I was pulling out shots that would make the MJ proud, facing up jumpers, Larry Johnson/Barkley post up moves, fadeaways, spins scoop shots, tip ins, fancy dribbling - everything was soft and sweet!

    A few off the double clutch layups were so high, I thought I could have grabbed the ring as I went under it and reverse scooped it over my head behind me!!

    Its amazing how much my game has improved with all this added muscle size, strength and power. I was killing it out there today!
    I went full out for 1 hour non-stop. My game stamina is about as good as it gets right now

    I was a weapon

    2 muscle groups that really felt hammered today were my VMO - teardrop quad muscle, biceps and my erectors.
    Even though I am tired now, my CNS doesn't feel caned like per normal. I should be able to work my upper body tommorrow

  15. #290
    Explosive Mofo Blitzforce's Avatar
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    Monday 3rd Feb 2003 - Road to 365lb FullSquat - Week 4 - Day 1 - Upper Body - DELOAD

    Monday 3rd Feb 2003 - Road to 365lb FullSquat - Week 4 - Day 1 - Upper Body DELOAD

    Deloading week
    Well after BBall yesterday - I decided to lay off the Oly lifts.
    But I did some light stuff for warmups.

    This made me aware how much they really fire up the body. Normally the Bench presses I do to warmup for dips feel light, but today, without first doing oly lifts, 95lsb felt heavy, but once I hit 120lbs things started feeling better.

    perfect session length!

    Workout time - 1 hour

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    Bodyweight squats holding onto power rack x 10
    25lb good morning x10
    25lb Hang Clean x 6, hang clean grip snatches x 6
    45lb Hang Clean x 6, hang clean grip snatches x 6
    85lb Hang Clean x 3


    Weighted Dips

    warmups - 14 inch grip Benchpress 45lbsx10, 95x6, 115x6, 120x6, 135x5, BW dip x 1
    Tempo - 30X0 Rest - 3mins

    +25lbs 3x6WOot New PR!!


    Single Arm Dumbell Row on Bench

    Warmups - 35lbsx6, 55x5, 75x3
    Tempo - 31X0
    Rest - 2mins between each side

    Reversegrip 95lbs 2x6 WOot New PR!!
    man the wider dumbells made me have to pull really wide using a reverse grip - tough!

    Normal grip 95lbs x 6
    Man feel so much easier to do these with this grip, greater ROM as well.


    Arms

    Decline Tricep Extensions 35lbs x6
    Zottman curls 35lbs x 6


    Remedial Exercises

    Cuff complex - 5kg dumbell - done one after the other

    30 degree Incline forward raise (face down) x 10
    L Cuff raise - elbow on knee x 10
    30 degree Incline side raise (face down) x 10
    Subscap raise x 10

    Reverse hypers BW x10

    Tried out some 14 inch grip Incline Presses with just the bar - hmmm interesting - really hammers the triceps as well as pecs, more so than flat bench.
    Last edited by Blitzforce; 02-02-2003 at 10:13 PM.

  16. #291
    Explosive Mofo Blitzforce's Avatar
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    Comment - 3/2/03

    Damn My gym removed one of the 3 power racks

    not sure if this is a good thing or not, on one hand sometimes all 3 get used, but most of the time people only use the bar to do presses, shrugs and curls.

    Now they moved in a lifting podium to replace that rack -so people can do curls and shrugs there
    Last edited by Blitzforce; 02-02-2003 at 10:14 PM.

  17. #292
    Senior Member Mixta123's Avatar
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    Just dropping by, definately be checking your journal out more often, nice workouts. Looks like you got things sorted.

    Its amazing how much my game has improved with all this added muscle size, strength and power. I was killing it out there today!
    Good to hear. Its always rewarding to know that the training you do pays off in the sports you play, at work etc.

  18. #293
    Explosive Mofo Blitzforce's Avatar
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    Thanks - I definitely put in a lot of thought in my workouts

    I've been thinking of getting one these to take out the guesswork in load selection. Measures bar velocity/power etc.

    http://www.ergotest.com/uMuscleLab.htm

  19. #294
    Explosive Mofo Blitzforce's Avatar
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    Weds 5th Feb - 5/2/03 - Road to 365lb FullSquat - Week 4 - Day 2 - Lower Body DELOAD

    Weds 5th Feb - 5/2/03 - Road to 365lb FullSquat - Week 4 - Day 2 - Lower Body DELOAD

    Felt pretty good today, not the best but not bad.

    Interesting - today while I was squatting 2 skinny ass dudes loaded up 315lbs on the rack next to me and did these quarter squats, no warmup and then went up to 405 and did more with lower ROM... gym weenies...
    Then they went and did some smith machine squats to parallel and then some leg extensions and leg curls..

    weighed 207.5lbs today at the gym and 93kg at home ( 205lbs)!!
    Me getting some bulk up

    Workout time - around 1 hour

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    Bodyweight squats holding onto power rack x 10
    25lb good morning x10
    25lb Hang Clean x 6, hang clean grip snatches x 6
    25lb Overheard squat x6, Drop snatch balances x 6 - getting damn easy now!


    Jump Squats

    Rest - 3mins

    50lbs 3x6

    Move up 55lbs next workout

    MidThigh Hang Powerclean

    Warmups - 45x2, 65x2, 95x2, 115x2, 135x2

    Rest - 2min

    145lbs 3x3

    First set felt so light! Great form.


    Full Olympic Squat - No belt

    Warmup sets - 45lbsx6, 95x3, 135x3, 185x3, 225x3

    Rest - 3-4 mins
    Tempo 20X0 - 275lbs 3x3 - WOot New PR!!
    First 2 sets was preceded by a full jumpsquat. Patchy form today but it counts.


    Jumps

    Box jumps onto 20inch box - landing with straight legs
    1x3

    Jumping Box squats - box set at parallel
    rest 1min

    BW 3x3
    knee angle >90degrees


    Core work and remedial work

    Rest - 1 mins between each

    Swiss Ball Crunches
    Tempo 2111
    warmup - BWx10
    +10lbs 3x12

    Single Leg Back extension
    Tempo 2021
    warmup normal extension BW x10
    BW 1x10 each leg

    felt in it my lower back and hams

    -----------
    then did

    Glute ham raise on incline situp board
    Tempo 20X0
    BWx6 using hands to help

    Reverse hypers (on hyper bench)
    Tempo 21X1
    BW x10

    erectors were killing me - could barely stand up
    Hams were fried too.
    Last edited by Blitzforce; 02-05-2003 at 10:16 PM.

  20. #295
    Explosive Mofo Blitzforce's Avatar
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    Thurs 6th Feb 2003 - Road to 365lb FullSquat - Week 4 - Day 3 - Upper Body DELOAD

    Thurs 6th Feb 2003 - Road to 365lb FullSquat - Week 4 - Day 3 - Upper Body DELOAD

    Wasn't sure if I was gonna workout today, but I went and it was a great session! Feeling pretty fresh now. Deloading is working.
    Didn't get much sleep last night though

    I like this new split, but where am I gonna put pulls and deads?

    Workout time - around 1 hour

    Warmup

    Basic dynamic stretches and shoulder swings
    25lb deadlift, clean and press x 10
    25lb good morning x10
    25lb Hang Clean x 6, hang clean grip snatches x 6


    Chins and Pullups

    warmups - pulldowns 40lbsx6, 70lbsx6, 100lbsx3, chins BWx1, +10lbsx1
    Tempo - 20X0 Rest - 3mins

    Power Rack Chins - partial L shaped grip
    +35lbs x5 - tough - failed
    +25lbs x5, x4, x3

    Parrallel grip pullups - BWx6

    NarrowGrip V-Bar pullups - BWx4

    Extra bodyweight ain't helping!


    Overhead press

    Warmups - 45lbsx10, 65x3, 95lbsx3
    Tempo - 20X0 Rest - 3mins

    120lbs 3x6

    WOW, couldn't believe how easy these felt, very clean and explosive! Dips are helping these off course.
    Felt really strong and stable on these

    Remedial Exercises

    Cuff complex - done one after the other

    warmup - each 2kg dumbell x6

    Then 5kg dumbell
    30 degree Incline forward raise (face down) x 10
    L Cuff raise - elbow on knee x 10
    Subscap raise x 10
    30 degree Incline side raise (face down) x 10

    45 degree Incline shrug - 70lb dumbells x10

    Going up to 6kg dumbell next workout


    Barbell Shrugs onto toes

    Warmups - 135lbsx10
    Tempo - 20X0 Rest - 2mins

    225lbs 3x10

    Ouch really hit my calves hard! Grip started slipping on third set.
    Last edited by Blitzforce; 02-05-2003 at 10:03 PM.

  21. #296
    HomeYield WillKuenzel's Avatar
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    Do you do the overhead press standing or seated? I have to be seated to do them if my back took a beating like yours did the day before.
    What is elite?
    "Those who work the hardest often complain the least." -anonymous
    Pain is inevitable. Suffering is optional.

  22. #297
    Explosive Mofo Blitzforce's Avatar
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    Originally posted by HomeYield
    Do you do the overhead press standing or seated? I have to be seated to do them if my back took a beating like yours did the day before.
    Standing, I did them in my Oly lifting shoes - raised heel helps as does the wooden solid base, but I really don't arch my back at all, I'm bolt upright so I don't felt it anywhere but in my shoulders, triceps and traps.

    I also keep the bar very close to my body's centreline, so I have to tuck my chin in, that keeps my body upright. Not unlike a push jerk actually.

    Funny thing is my back is fine! Haven't felt better, but my hams are slightly sore

  23. #298
    Explosive Mofo Blitzforce's Avatar
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    WOW

    A friend sent me some tapes - Iron Mind training hall tapes and the Jimmy Schmitz instructional tape - so far I watched the 2001 Training Champions tape (Polish). The Bulgarian one yet to watch. These are Oly lifting tapes - and wow what an eye opener!

    Basicly you see them them training - a typical workout 1.5 hours long
    These guys are crisp and snappy with ther oly lifts and squats - huge weights too! 500+lb full squats for triples, 400+lb cleans, 300+ snatches. No spotters, belts or wraps
    Very short sharp movements. Their power cleans are whip like!
    One guy did a power clean staright into a push jerk after the dip - one continous smooth snappy move.

    Saw some interesting lifts I will have to try. This will definitely change my training for the better now!
    I like this bench shrug one guy did - kinda like a Box RDL with shrug
    Also full squat to behind the neck push press - will try this one day

    Noticed they did abs and back extensions first in the workout...
    And from what I can tell squats before O-Lifts


    Also the world record holder for the snatch was doing some pretty heavy bench presses with another guy - interestsing - I thought Oly lifters don't bench That guy worked up to sets of 3 with 308lbs - no spotters, and the other 396lbs for 2 reps. Just using jerk racks and a normal flat bench and after sets of olys lifts, pulls and squats!

    That same guy also did jumps onto and off a 44inch high desk. Looked very easy for him! He says his record is 56inches...

    Makes me wanna go and train!!!
    Last edited by Blitzforce; 02-07-2003 at 04:15 PM.

  24. #299
    Explosive Mofo Blitzforce's Avatar
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    2 days on and my lats are still frigging sore as hell!!

    talk about DOMS...

    Just watched the Bulgarian tape - saw a midget do a near triple bodyweight clean and jerk

    Then 5 mins later the same guy did singles with 180kg to 210kg front squats while weighing 70kg himself... missed 220 twice though!

    One Bulgarian lifter was so frigging explosive in the power clean - over 350lbs like it was nothing - damn
    Snatches with around 350-400lbs is pretty normal here
    At the end of the tape they were doing max attempts with front squats, one guy was doing around 250kg - 550lbs...this was after all the oly lifts etc! Guy's PR was 255kg - 561lbs
    They call singles with 500-550 lb rock bottom squats light workout

    Saw the Polish guys do muliple sets of clean pulls and shrug with around 374 lbs with straps
    Last edited by Blitzforce; 02-07-2003 at 04:40 PM.

  25. #300
    Explosive Mofo Blitzforce's Avatar
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    Quick measurments update

    I just did some casual measuring - shock horror -

    I now have 16inch guns

    legs 27.75inches, calves 16.75inches
    Up almost half an inch since 16th November 2002!
    I think its all thanks to dips and reverse grip rows!

    Arms catching up to my calves!
    I'll do some proper measurements soon for the whole body.

    Bodyweight was 202lbs today or around 92kg

    I definitely look bigger everywhere after the last workout, I will have to get some new photos taken to compare to my last batch - up 10lbs as well since 16th Novemeber 2002
    Last edited by Blitzforce; 02-07-2003 at 08:31 PM.

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