Page 143 of 145 FirstFirst ... 4393133141142143144145 LastLast
Results 3,551 to 3,575 of 3613

Thread: Creation of a explosive Mofo!

  1. #3551
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Tuesday 15th September 2009 - Block 18 - Week 2 - Day 1 - Workout A

    Another crappy session. Low energy levels.

    Body weight at gym - 204lbs
    Workout time - 2 hours
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each


    Jumps

    a few sets of Low "box jumps" to warmup

    4 sets of this sequence inbetween the squat warmup sets up to 255lbs
    1) 5 medium effort pogo jumps
    2) 4 jumps onto an 18 inch bench, landing with straight legs.
    various combinations of standing and 1 step off right leg type jumps



    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x4, 135x4, 185x4, 225x3, 255x3, 285x3, 315x3sec support

    "+" = 40secs rest

    1) 315lbs x 9 (moderate hard strain on last rep) +2+2+2+2+2

    I thought I did 10 reps on the initial set, which would be a PR, but on the video I only counted 9.... blarggh!
    No wonder the mini-sets after felt relatively easy. I added an extra mini-set, and probably could have done another 1-2 more.


    rest 6+ mins


    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 8, 8P x5, 11P x1

    "+" = 20-30 secs rest
    12 plates x 9 +3+2+2+2+2+2
    up 1 rep on initial set

    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom
    "+" = 10-15 secs rest
    BW x 5, BWx20 +3+3+3

    Elbow on knee external rotations - Warm Up 4kg x 10
    8kg x 9 +3+3+3
    someone had the 7kg dumbbells so I used a heavier set.

    Leg lowering ab move
    Warm Up - BW x 3
    BWx10 +3+3+3


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

    stretches for whole body

  2. #3552
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Wednesday 16th September 2009

    Decent sleep last night. A little stale feeling, but not too bad. Moderately sore in my glutes and upper hammies. Less so everywhere else

  3. #3553
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Thursday 17th September 2009 - Block 18 - Week 2 - Day 2 - Workout A

    I just trained and squatted 2 days ago, so I wasn't planning to train again till Sunday, but I got the urge to squat and squat heavy, like 405lbs heavy
    I'm obviously not fresh today, and still a bit sore in my adductors and posterior chain, but somehow I felt pretty good....maybe some tonic effect from the last workout.

    Just squats and some token exercises afterwards

    Body weight at gym - 202lbs
    Workout time - 1 hour
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    scapular pushups on bench - BW x10
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each



    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x4, 135x4, 185x4, 225x3, 255x3, 285x3, 315x1, 335x1, 375x3sec support, 375x1, 405x3sec support

    1) 405lbs x 2 ( NEW PR!! ) -- gut busting strain on 2nd rep

    rest 5 mins

    "+" = 30secs rest
    2) 275lbs x 11(medium hard strain on last rep) +3

    yeah baby!! Finally 405lbs is my biatch!
    First rep with 405 was ok, but the 2nd one was a gut buster. It felt like I was straining for 5 secs on the way up, but total rep time was only 4+ secs.
    I just barely made it, felt like I was gonna go back down at the sticking point.
    Not bad considering I had squatted 315x9+2+2+2+2+2 rest pause style two days ago. Even then all the warmup sets didn't feel all that heavy on my back. CNS can't be in that bad a shape even with that workout 2 days ago, but my legs and hips were still sore and aching on all sets.

    Who says you can't get stronger lifting lighter weights and higher reps, with short rest periods? Not me
    The heaviest load I lifted the last few months has been 315lbs, which is around 75% of my 1 rep max, and mostly 1 extended rest pause set. Now there is definitely a different skill and timing to lifting heavy weights though. I didn't stay tight with 375lbs and the bar hit the pins, making it a bitch to squat it back up. But 405lbs felt surprisingly "light" on my back and it didn't feel wobbly and hard to walkout like 375 did...

    I expected 275lbs to feel easy after having 405 on my back. Well it sure didn't, and my form was not great. I didn't get a good rack position and the bar was moving all over the place. 405 tired me out too much I guess.
    I did 11 reps on the intial set, but every rep felt bloody hard!!

    I think I can squat 315x10 now, and the rep calculator I use says I'm good for 420x1, 405x2. Looks to be spot on
    So I'm definitely at 2x bodyweight now. Even high bar olympic style I think, when fresh. When I lean down to 165lbs, I'm good for around 2.5xBW.
    Hopefully I can hit 405x5 and 455lbs to make it 2.75xBW.
    Should be enough horsepower for a 40+ inch vertical jump


    I have a video of the main squat sets, but YouTube is acting up, so I'll link it later....



    Calf raise BW x 10

    Back supported leg raise - Knees bent BWx10


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

    stretches for whole body
    Last edited by Blitzforce; 09-17-2009 at 02:27 AM.

  4. #3554
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    here is the video of the 405x2 set and the 275x11+3 afterwards.
    Not the best of angles for the 405 set

    http://www.youtube.com/watch?v=WPd-4KV4f-k

  5. #3555
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Friday 18th September 2009

    Not the best of sleep last night. It was hot, windy and my CNS all jacked up. I woke up eraly and couldn't go back to sleep

    But I don't feel too bad, just a slight stale feeling and not all that sore right now, but that may change later on in the day.
    It seems intensity doesn't drain me too much, but more like total amount of straining in a session does. I get more drained when I do a lot of exercises in a workout rather than just a one hard one.

    12+ min recovery walk

    ---

    I've been training in a linear fashion for the last few months, and I can feel myself hitting a wall as far as gains go. I think I've entered the "Advanced" phase of my training age. So maybe it's time to try that undulating approach.
    Last edited by Blitzforce; 09-17-2009 at 05:05 PM.

  6. #3556
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,478
    405 is your biatch. Nice squatting man!
    Sarvamangalam!

  7. #3557
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Quote Originally Posted by ZenMonkey View Post
    405 is your biatch. Nice squatting man!
    thanks man
    405 is used to feel so scary and heavy, so it's kinda anti-climatic now I can squat it

  8. #3558
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 20th September 2009

    My legs feel really tight/tensed up. Has been the last 2 days. I even stretched and did a lot of soft tissue work on it yesterday. Didn't help. Feels like over tonus or something.


    weighed 91kg 200.2lbs this morning
    waist is 34.25 (-0.25) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 13.7% (-0.4) bodyfat
    Tanita scale = 24.6% (+0.2)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15 3/8
    Forearms - flexed 12.5
    Chest - relaxed 41.75
    Hips/Glutes - 42 1/8 (+1/8)
    Thighs (flexed) - upper - 27.5
    - mid - 26.5 (+0.25)
    Calves - flexed 16.5

    No change in bodyweight, but waist is down and leg/hip size is up, so I'm recomping. I can make out my ribs and serratus now

    Legs definitely look significantly larger!
    It looks like I've gained about 6lbs of muscle all in my legs and hips, since when I was at 188lbs, squatting 285x6 oly style, and vertical jumping 30+ inches back on the 12th July last year. Had a 33.5 inch waist back then. Squat appears to be about 65lbs better now

    10:1 ratio of squat to muscle weight gain.
    I should be about 195lbs when I get my waist back down to 33.5 inches. So I'll go from 1.75xBW to 2xBW at the same bodyfat levels.

    I would have enough horsepower to vertical jump 34+ inches at 195lbs, fully deloaded, and with lots of jump practise, but we will see. That will put my fingers a couple of inches above the rim standing flat footed.
    Still waiting on my left knee to heal up though.
    Last edited by Blitzforce; 09-19-2009 at 04:44 PM.

  9. #3559
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 20th September 2009 - Block 18 - Week 3 - Day 1

    My legs were still feeling tight, but I felt ok enough to train. Had planned to just go and see how I felt. I didn't feel too strong so it turned into a light workout, and I left early

    Body weight at gym - 201lbs
    Workout time - 1 hour
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    scapular pushups on bench - BW x10
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each


    Jumps

    2 sets of 3 low effort jumps, landing on a rubber mat to warmup.

    4 sets of this sequence inbetween the squat warmup sets up to 225lbs
    1) 5 max effort pogo jumps
    2) 4 jumps onto an 18 inch bench, landing with straight legs.
    various combinations of standing and 1 step off right leg type jumps

    tacked on a few vertical jumps afterwards. Still the same as before, 27+ inches


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x4, 135x4, 185x4, 225x3, 255x3, 285x walkout

    went through my usual warmup sequence, but everything 225lbs and above felt a lot heavier on my back than usual, especially 285lbs. So I stopped it there and re-racked it.

    Topped out at 255x3, 60% of my 1RM, so not much damage done

  10. #3560
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Tuesday 22nd September 2009 - Block 18 - Week 3 - Day 2 - Workout A

    Not a bad session, it didn't start all that great, but then everything clicked and I was firing on all cylinders. Solid. My strength is going up pretty rapidly I think! Off course I've been adding muscle mass too, which is why I'm getting stronger

    I was in the zone, and left the gym feeling "great"

    Body weight at gym - 202lbs
    Workout time - 2 hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 50 secs each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each


    Jumps

    2 sets of 3 low effort jumps, landing on a rubber mat. And 5 jumps onto 18 inch bench to warmup.


    4 sets of this sequence inbetween the squat warmup sets up to 225lbs
    1) 5 medium effort pogo jumps
    2) 2-3 vertical jumps

    jumps were ok, but left knee still hurts when I jump hard. Still not ready yet. I'll try again in a couple of months time.


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x4, 135x4, 185x4, 225x3, 255x3, 285x3, 315x1

    "+" = 30secs rest

    1) 335lbs x 7 (moderate strain on last rep) +2+2
    rest 6 mins

    2) 225lbs x 17 - continuous, no resting between reps


    video of the 335lb set
    http://www.youtube.com/watch?v=Y9t1rUcv6WY

    Warmup sets up to 255lbs felt heavy on my back. Then I switched to a thumb-less grip from 285lbs onwards and it felt a lot better. I had to widen my grip a little, but it felt a lot more stable and tight on my back, and much more comfortable on my shoulders, forearms and wrists. Especially on the 335lb mini-sets. Seemed to feel a lot lighter on my back I think. So I didn't even bother to do my usual 3 secs support before starting my main work set!

    Powered up 335lbs for 7 reps on initial set, and I probably should have done 8 reps. A small PR, and might have been able to do 9, an even bigger PR!
    I should have attempted an extra mini-set, but the back off set I did with 225lbs afterwards makes up for it I suppose.

    225lbs back off set was a little too light, I was going up and down like a piston and stopped at 17, because the burn and pump was getting painful! Had another 2 reps in me I think. Thighs were like a balloon afterwards!
    225x18 = 425lb 1RM on the rep calculator
    Not long to go till I hit my short term goal of 275x15
    Obviously I should have enough strength to powerclean 225lbs pretty easily if I can rep it at least 17 times

    rest 6+ mins


    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 8, 8P x5, 11P x1

    "+" = 15-30 secs rest
    12 plates x 10 +3+2+2+2+2+2+2+2
    up 1 rep on initial set

    LOL I managed to do 27 total reps! It felt solid across all sets and could have done more, but I decided it would be wise to stop there. Felt a lot lighter on my shoulders too. Going up to 13 plates next time, just 7 more plates from a full stack! Crazy, a few months ago I started at 5 plates...


    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom
    "+" = 10-15 secs rest
    BW x 5, BWx24 +3+3+3

    up 4 reps on intial set, felt really strong.

    Low incline dumbbell face pulls - palms facing - arms at 90 degrees - Warm Up 2kg x 5
    2kg x 20 +3+3+3


    Leg lowering ab move
    Warm Up - BW x 3
    BWx14 +3+3+3


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

    stretches for whole body
    Last edited by Blitzforce; 09-22-2009 at 04:52 AM.

  11. #3561
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Wednesday 23rd September 2009

    Poor sleep last night. Combo of jacked up CNS and lots of noisey wind. Seems to be some kind of a sand storm, because air is fully orangey/brown foggy this morning!

    I'm somewhat stale but all things considered, it's not too bad. A bit sore, especially in my glute/ham tie area, but not too bad again considering what I did yesterday

    12+ min recovery walk and hopefully a nap

  12. #3562
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 27th September 2009

    Feeling ok, a bit flat, and my body is a little beat. Have some achey bits that I need to foam roll and release.
    Sleep not so good this week in terms of quantity


    weighed 90.4kg (-0.6kg) 198.88lbs this morning
    waist is 34 (-0.25) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 13.2% (-0.5) bodyfat
    Tanita scale = 25.3 (+0.7)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8.5 (-1/8)
    Neck - 15 7/8

    Arms - flexed 15.25 (-1/8)
    Forearms - flexed 12 3/8 (-1/8)
    Chest - relaxed 41.75
    Hips/Glutes - 42 (-1/8)
    Thighs (flexed) - upper - 27.5
    - mid - 26.5
    Calves - flexed 16 3/8 (-1/8)

    WoW, I didn't expect to lean up this week, because I ate a ton of starchy carbs. That should have increased the calories a lot, and it made me feel very sleepy.... The body works in mysterious ways!!
    Down 1lb and cracking 200lbs. Not sure why the Tanita went up.
    Last edited by Blitzforce; 09-26-2009 at 06:07 PM.

  13. #3563
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 27th September 2009 - Block 18 - Week 4 - Day 1 - Workout A

    Didn't feel too strong today. Definitely feeling the effects of a week of sub par sleep

    Pretty tired after squats, so I didn't do much after that

    Did a pretty heavy duty session of foam rolling and soft tissue work before heading to the gym. Traps and mid back, calves, legs and glutes

    Body weight at gym - 204lbs in winter clothing
    Workout time - 1.5 hours
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 50 secs each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each


    Power snatches

    done inbetween the earlier squat warmup sets

    Hang power snatch 65lbs x5
    Power snatch + 3 hang power snatches - 89lbs x 2 sets

    Since I can't jump with any effort without pain. I figure doing power snatches will allow me to work on some "power" in the meantime. Felt OK. My form off course isn't exactly text book these days, but it was quite snappy.


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x4, 135x4, 185x4, 225x3, 255x3, 285x3, 315x1, 335x3sec support

    "+" = 40secs rest

    1) 335lbs x 8 (hard strain on last rep) +2+2+2+2

    Warm Up sets up to about 255lbs felt ok, but everything after that feel pretty heavy on my back. I just sucked it up and busted out 8 reps on 335lbs. Itw as d**n hard and the mini-sets were pretty brutal. I barely re-racked the bar on the last one! I was wasted after that, trashed up glutes.

    Added 1 rep and 2 mini-sets over last workout, but had I been fresher, I think 9 reps would have fallen on the initial set.


    rest 6+ mins


    calf raise - slight pause top and bottom
    BWx10

    "+" = 15-30 secs rest
    Single leg x 16 +3+3+3


    Back supported leg raise - Knees bent BWx10, legs straight BWx12


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

    stretches for whole body
    Last edited by Blitzforce; 09-27-2009 at 04:31 AM.

  14. #3564
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Monday 28th September 2009

    Nice 8 hour deep sleep last night + 1 hour of lighter sleep

    Moderately stale. Sore posterior chain and calves/feet. Glutes especially
    Left shoulder is a bit jacked up. From power snatches I think, guess it's not ready yet.....


    12+ min recovery walk + wash car afterwards

  15. #3565
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    One thing that is preventing me from getting into the start position of a scapular wall slide quickly is my ultra tight pec minor.
    Cause by years of hunching over infront of a computer for long hours without corrective work

    It's easy enough to release it with hard ball against the wall, but stretching it is another thing.

    Tucking the chin hard and pulling the shoudlers back and down hard works to a degree.
    But I found by keeping this position and adding a BB'er lat spread pose to it, putting the hands on hips, improves the stretch!
    Use yours hands/arms to add extra leverage to really puff the chest up high and pull the shoudlers further back and down.
    When I get it right my pec minor screams!

    I've been doing this a lot everyday for 20-30 secs holds, especially after a long computer stint, and there has been a big time improvment in my scapular wall slide holds. I can get into the start position much faster now, and I can do the holds further up the wall now

  16. #3566
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Wednesday 30th September 2009 - Block 18 - Week 4 - Day 2 - Workout A

    My legs felt kinda good, but posterior chain still moderately sore. I just felt like training. Well strength was well down, even if I didn't exactly feel fatigued, or anything. Last workout was on Sunday and it was at full intensity and effort. I was somewhat fatigued and weaker then as well. At least I know it takes me a lot longer than 3 days to recover from such a workout. I don't think if I came in tomorrow instead I would have been much stronger either.

    Did a whole bunch of foam rolling and soft tissue work before heading to the gym

    I probably won't train again till at least Sunday, maybe even later. We'll see
    I suppose you could consider this a sorta unloading workout as far as volume goes.

    Body weight at gym - 203lbs
    Workout time - 1 hour
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 1 min each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean, hang power snatch - 5 reps each


    Power Snatches

    done inbetween the earlier squat warmup sets
    Hang power snatch 65lbs 2x3


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - 95lbs x5, 135x4, 185x5, 225x4, 255x3, 285x3, 315x1, 335x3sec support


    1) 335lbs x 6

    None of the warmup sets felt harder than usual or all that heavy on my back , but after I did the first rep with 335lbs, I thought why is this so damn hard and form was crap! I should have re-racked it then and call it a day. I did 7 easier reps with this 2 workouts back, 8 hard reps the last one, and I think I'm good for 9 when fresh. So down 2+ reps is quite a big dropoff. About 30-40lbs weaker. 10% drop off in strength.



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

    stretches for whole body
    Last edited by Blitzforce; 09-30-2009 at 01:39 AM.

  17. #3567
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Thursday 1st October 2009

    Feel somewhat stale and achey all over. Sore legs and deep soreness in my glutes.

    I feel depressed. Time to go on a deload block to restore my well being and outlook on life.... It may take me a week or a month to recover... Always happens when I start to get stronger, break PRs and tread into area where I have never been before!

    Need to start programming my training more like an advanced trainee now

    12+ min recovery walk
    Last edited by Blitzforce; 09-30-2009 at 04:50 PM.

  18. #3568
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Felt terrible yesterday, sore throat developed during the day, flu like symptoms etc
    Runny nose was so bad I went through a whole box of tissues until I took some tablets!
    Not much better today, but at least sore throat doesn't hurt so much

    I think I'm, a bit more than overreached now...

    Swine flu FTW!

  19. #3569
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    After my deload block, I might organise my squat training like this

    4-5 days rest between sessions

    ARRP = auto-regulated rest paused

    1) 1x13-15 +3 ARRP
    2) 1x10-12 +3 ARRP
    3) 1x8+3+3 sub-maximal with say 60%
    4) 1x7-9 +2 ARRP, backoff set 1x12-17
    5) deload 60% x 5 or something

    repeat until a deload block is needed

    something like that anyway
    For my other exercises, things will be less rigid, mostly go by feel and will switch in exercises as needed.

    so something like this, based on my current estimated strength levels (when fresh)

    1) 255x15+3+3+3
    2) 295x12+3+3
    3) 255x8+3+3
    4) 335x9+2+2+2, 275x14
    5) 255x5

    bumping up loads 5-10lbs each time around as my strength increases dictate, and letting the reps on the initial set fall where they may be
    Last edited by Blitzforce; 10-02-2009 at 09:53 PM.

  20. #3570
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 4th October 2009

    Still feeling the effects of the flu. Lost an hour of sleep due to daylight saving.
    Feeling a lot better now, muscle and joint wise

    Ate a lot more this week to help recovery. Amazing how fast the body gains weight if you let it!


    weighed 92.1kg (+1.7kg) 202.6lbs this morning
    waist is 35.5 (taught) 36.5 (loose) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15.9% - 17.9% bodyfat
    Tanita scale = 25.1 (-0.2)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8 (+1/8)
    Neck - 15 7/8

    Arms - flexed 15 3/8 (+1/8)
    Forearms - flexed 12.5 (+1/8)
    Chest - relaxed 42 (+0.25)
    Hips/Glutes - 42
    Thighs (flexed) - upper - 27.5
    - mid - 26.5
    Calves - flexed 16.5 (+1/8)

    Despite the big increase in bodyweight, I don't really think I'm a whole lot fatter. I think it's more to do with food and water weight, plus bloating. Ate a ton more starchy carbs this week.

  21. #3571
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Tuesday 6th October 2009 - Block 19 - Week 1 - Day 1 - DELOAD

    Starting my deload block today. I'll keeping it going till my strength returns.
    Strength well down right now.
    Feeling ok, but still have the flu in me. Had some green mucus today. Which means I have an infection. I probably did hit an over trained state last week, which means I must have been overreached for quite a few weeks prior.

    I can hang on the chin bar now, without my left shoulder impinging!
    All down to loosening up my tight pec minor. Now I can use it to stretch my tight lats, and some other muscles in my armpit area which I can feel when i hang on the bar,
    I have also started stretching my sub-scap several times a day, which I feel is also tight. I found a great way to stretch it. I use a shelf or some horizontal object about 4-6 inches below shoulder height. With my back to it, working one arm at a time, I put my arms into the bottom position of a press and the rotate the hand back and wedge it under the shelf/object. When you get it right, you'll feel a painful stretch in your armpit area!

    Body weight at gym - 206lbs in winter clothing
    Workout time - 1+ hour
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW 2x5
    shallow lateral lunge x 10
    situp complex on swiss ball
    single leg RDL mobility + psoas activation walk

    Bulgarian split squat stretch (rear knee on 2 pads) - 50 secs each side

    A few sets of hops in place - varying patterns
    prime times - short run x 4 - 30secs rest
    3x15 seconds rope skipping - 2 legged set1, single leg patterns halfway through on set 2+3 - 20secs rest


    45lb oly bar complex - slow clean pull, military press, GM onto toes, high hang powerclean - 5 reps each


    Low Bar full squats - Shoulder width stance - Oly shoes - no Belt

    warmups - BW 2x8, 95lbs 3x5, 135lbs 2x5, 185x4, 225x4, 255x1

    "+" = 30-40secs rest

    1) 255lbs x 8 +3+3+3

    Sub-maximal off course. This is about 80lbs less than my 8RM, and it feels hard! I can probably do around 15+ reps with 255lb when fresh, ie a powerclean with high catch. Big pump in my glutes.


    Standing calf raise machine - slight pause top and bottom - in Nike Free 5.0 Trainer
    BWx10, 5 plates x 8, 8P 2x8


    Back supported leg raise - Knees bent BWx10, legs straight BWx10

    Dip shrugs paused top and bottom
    BW 2x5

    Elbow on knee external rotations
    "+" = 10-15 secs rest
    4kg x 12 +3+3+3

    Non-Tripod
    BWx10 each leg - working leg straight
    good video showing how it's done http://www.youtube.com/watch?v=Fh7mCtAQzRQ

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

    stretches for whole body
    chin bar hang 2x30secs
    Last edited by Blitzforce; 10-06-2009 at 01:18 AM.

  22. #3572
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Wednesday 7th October 2009

    Had a little bit of a sore throat when I woke up, and have now developed a bit of a cough. A little stale as well, and pretty sore all over!
    My glutes and hammies are really sore. They were feeling pretty trashed up even a few hours after the workout last night. Calves and arms a lot more sore than I expected.

    yesterday was a pretty easy workout compared to normal, but probably not easy enough.... granted I haven't trained in 6 days. Might have to go even lighter on squats!

    Might take me even longer to bounce back than I originally thought.

    12+ recovery walk
    Last edited by Blitzforce; 10-06-2009 at 06:41 PM.

  23. #3573
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    surprise, surprise, no wonder I have issues doing the over and under test, especially on my left arm, going over... I long suspected a subscapularis issue. It's the muscle I feel hurting deep in my armpit when I hang from the chin bar...

    http://thewinger.com/2009/subscapularis/
    The stretch I described above works better IMO

    Not only is mine tight, but it's full of trigger points. You can sorta release it with your fingers through your armpit with the arm positioned overhead

    now to add some strengthening exercises for it
    Last edited by Blitzforce; 10-07-2009 at 03:04 AM.

  24. #3574
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Thursday 8th October 2009

    Most of the soreness is gone today, and I'm starting to get that feeling my strength is coming back. Just feel more lively mood wise, and legs/hips getting back a bit of that strong and snappy feeling

    one more Deload session on Sunday, and another 5 days rest, and I think I should be ready to start pushing it again I think. That would be about 16 days of Deloading.
    if not then one more session to make it 21 days, 3 weeks, should be enough.

    When fresh I should be able to throw 315lbs around pretty easily on squats for 10+ reps. So I'll know when I'm back there.

  25. #3575
    Explosive Mofo Blitzforce's Avatar
    Join Date
    Jul 2002
    Location
    Aquatic Research Labs
    Posts
    3,420
    Sunday 11th October 2009

    I felt pretty good yesterday, so light, loose and snappy feeling. Almost forgotten how nice it feels when your on the fresher side!
    Not as goods today, due to a late night and work yesterday....


    weighed 92.1kg 202.6lbs this morning
    waist is 35.5 (taught) 36.5 (loose) inches around belly button

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15.9% - 17.9% bodyfat
    Tanita scale = 24.2 (-0.9)

    measurements straight out of bed, cold

    Wrist - 6 5/8 inches
    Ankle - 8 5/8
    Neck - 15 7/8

    Arms - flexed 15.5 (+1/8)
    Forearms - flexed 12.5
    Chest - relaxed 42
    Hips/Glutes - 42.5 (+0.5)
    Thighs (flexed) - upper - 27.75 (+0.25)
    - mid - 26.5
    Calves - flexed 16.5

    No change in bodyweight and waist size, but Tanita BF% is down again.
    Looks like a bit if deload supercompensation size gain on my glutes and glute/ham tie in area! Low bar full squats certainly hit those 2 areas really hard in me that's for sure.
    Infact my upper hammie gets really tight as a result, so I've ben stretching that area a lot everyday, by proping one leg, bent on a chair and leaning forward as far down as I can I think that area that causes the butt wink when your tight.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •