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Thread: Creation of a explosive Mofo!

  1. #101
    Mystic Eric
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    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.

  2. #102
    Explosive Mofo Blitzforce's Avatar
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    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

  3. #103
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    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.

  4. #104
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    BasketBall - Sunday 13th October - 13/10/02

    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

  5. #105
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    Well bodyfat continues to melt off despite my lack of dietary control

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

  6. #106
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    Wednesday 14th October - 14/10/02 - Chest and Back

    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.
    Last edited by Blitzforce; 10-13-2002 at 09:58 PM.

  7. #107
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    Tuesday 15th October- 15/10/02 - Clean, Legs and Abs

    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

  8. #108
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    Clean PR Movies

    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/...ngDeadlift.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

    http://www.members.optushome.com.au/...lean_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/...Pull_PR225.wmv

  9. #109
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    Chris Thibaudeau comments on my form

    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

  10. #110
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    Friday 17th October- 17/10/02 - Olympic Lifts, Shoulders and Arms

    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
    Last edited by Blitzforce; 10-16-2002 at 10:08 PM.

  11. #111
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    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

  12. #112
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    Saturday 19th October - 19/10/02 - Chest and Back

    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

  13. #113
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    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
    Last edited by Blitzforce; 10-19-2002 at 09:59 PM.

  14. #114
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    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!!
    Last edited by Blitzforce; 10-21-2002 at 04:58 PM.

  15. #115
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    Tuesday 22nd October- 22/10/02 - Olympic Lifts, Shoulders and Arms

    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

  16. #116
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    HangClean and Hang HighPull videos

    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/..._HangClean.mpg
    Hang High Pull

    2.1meg
    http://www.members.optushome.com.au/...ngHighPull.mpg
    Last edited by Blitzforce; 10-23-2002 at 03:16 AM.

  17. #117
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    Hang Clean form tips

    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.

  18. #118
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    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!!!
    Last edited by Blitzforce; 10-23-2002 at 10:11 PM.

  19. #119
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    Thursday 24th October - 24/10/02 - DELOAD Chest and Back

    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

  20. #120
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    Friday 25th October- 25/10/02 - DELOAD Olympic Lifts, Legs and Abs

    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.

  21. #121
    Explosive Mofo Blitzforce's Avatar
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    Measurements - 26/10/02

    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

  22. #122
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    Sunday 27th October- 27/10/02 - DELOAD Olympic Lifts, Shoulders and Arms

    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
    Last edited by Blitzforce; 10-26-2002 at 09:54 PM.

  23. #123
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    Comment

    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.
    Last edited by Blitzforce; 10-27-2002 at 02:43 AM.

  24. #124
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    New split

    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
    Last edited by Blitzforce; 10-27-2002 at 11:31 PM.

  25. #125
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    Monday 28th October- 28/10/02 - Legs and Abs

    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

    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


    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
    Last edited by Blitzforce; 10-28-2002 at 02:00 AM.

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