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Thread: Creation of a explosive Mofo!

  1. #1251
    Explosive Mofo Blitzforce's Avatar
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    clip from today

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    14inch grip bench 295lbs x1 - note the funny jerk on the right arm...
    http://www.members.optushome.com.au/...5x1_5Dec04.mpg
    Last edited by Blitzforce; 12-05-2004 at 01:31 AM.

  2. #1252
    Explosive Mofo Blitzforce's Avatar
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    Monday 6th December

    Sleep - 7 hours
    Waking Pulse - 61
    Mood - decent

    Feeling much better than the last 2 weeks, thank goodness I have a few days off, I need it. Been working flat out every day the last 2 weeks, because some guy went of holidays!

    Not too sore actually, mostly in the triceps.

  3. #1253
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    Tuesday 7th December

    Sleep - 5+ hours
    Waking Pulse - 61
    Mood - average

    crappy sleep, woke up early. Will try and get some naps before training today
    Triceps still pretty sore.

  4. #1254
    Senior Member debussy's Avatar
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    Very exciting bench PR man... 305 is a week or two away... then 315 is just around the corner. The closer 14" grip is impressive too... do you think you would be able to hit bigger numbers with a slightly wider grip?

  5. #1255
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by debussy
    Very exciting bench PR man... 305 is a week or two away... then 315 is just around the corner. The closer 14" grip is impressive too... do you think you would be able to hit bigger numbers with a slightly wider grip?
    Thanks man

    Well will see I guess, gains have been 10lbs at a time on bench this year
    I notice on others that bench both ways, the wider grip benches are normally 30-40lbs more. But since I haven't benched wider in a long time that may not apply to me, my chest probbaly would be the weak link. Although I think the sticking point I have wouldn't be as bad with a wider grip.

  6. #1256
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 7th December - Cycle 2 Get Lean+Maintain Strength - Week 19 - Day 2 - Lower 1 FATIGUE TOLERATION- Microcycle 4 - workout 5

    Today was supposed to be a high volume workout, but didn't really turn out to be such. I ended it a bit short since I was feeling low in energy. But I got some PRs anyway. Not smart to dive into real heavy stuff when I haven't done any in a while.

    I'll take a week off and start a lower body microcycle. Although I may do some medium intensity sprints on Thursday to stay in the groove and keep the fat burning

    Bodyweight at the gym - 218.5lbs
    Workout Rating - 8/10
    Workout time - about 2 hours

    Warmup

    1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
    2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
    3) Ankle Jumps - 3x15
    4) Bulgarian splitsquats - nonlock - BW x8 each leg

    5) Olys - did one of each in between the warmup sets of the rest before moving onto the Clean deadlifts

    A few sets of stuff with the bar to warmup

    PowerClean + HangPowerClean - 89lbs
    PowerClean + HighHang SquatClean - 111lbs, 131lbs, 155lbs, 175lbs
    PowerClean + HangPowerClean - 195lbs
    Clean Deadlift + HangPowerClean - 205lbs

    Squatcleans felt excellent, very smooth and effortless, and I felt like I wasn't rushing to get into position.

    Rotating between each exercise

    rest - 30secs to 1 min for warmups. 2-3 mins between each exercise after warmups.

    Vertical Jumps

    Vertical Jumps x 6 - 5th one +3 inchee over mark New PR!! + 1 inch

    did these vertical jumps before getting into the main warmups. Got up a bit on the 5th jump. All the rest were 2 inches above the mark, and some a bit over that.

    Full Back Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 225lbs - Barx8, 95x5, 135x5, 185x5, 225x5, 255x2, 275x3, 315x1, 345x1, 365x1
    FrontSquats - Barx5, 95x3, 135x3, 185x3, 225x2

    Rotation 1) 395lbs x MISS
    used old max of 385lbs for dropoff

    About 90% of (85%BW+1RM)
    Rotation 2) 315lbs x 1
    Rotation 3) 325lbs x 1
    Rotation 4) 325lbs x MISS

    Meh still maintaining max around 385lbs. Work capacity was crappy though. I guess my strain ability on squats have gone down without any strain or rep work in the last month. Legs feel smaller, but hammies are up in size from the sprinting I think

    Clean Deadlifts - in Oly Shoes - HookGrip - RAW

    warmups - 243lbs x2, 293x2, 323x1, 353x1, 373x1

    Pause between each rep. Lowered under control RDL style where possible
    Rotation 1) 403lbs x 4 New PR!! +1 rep

    About 90% of (55%BW+1RM)
    Rotation 2) 353lbs x4
    Rotation 3) 353lbs x4

    Definitely felt heavy as it's been a month+ since I did a deadlift. But form was decent. Grip started to slip on the 4th rep with 403lbs though, ahnds were aching a bit. I guess once I can do 6+ reps with 403lbs, I should be able to hit 500lbs
    Old max is 453lbs when I did 403x3


    Jump Squats - in Sneakers

    continous on toes - did 2 vertical jumps before each to measure fatigue

    About 37% of (85%BW+1RM)
    Rotation 1) 25lbs x3 - VJ 1inch above mark
    Rotation 2) 25lbs x3 - VJ level with mark
    Rotation 2) 25lbs x3 - VJ 0.5inch below mark

    smooth and bouncey


    ISO Stretches - EQI

    Bulgarian Split Squat stretched ISO hold
    Front leg on 5 inch block, knee as far forward as possible x 1min

    Standing Calf Raise Stretched ISO hold
    5plates x 1min

    stretched spinal erectors over a swissball x 1min

  7. #1257
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    clip from today

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    CleanDeadlift PR 403lbs x4
    http://www.members.optushome.com.au/...3x4_7Dec04.mpg

    Jumpsquats on toes - 25lbs x 3
    http://www.members.optushome.com.au/...5x3_7Dec04.mpg
    Last edited by Blitzforce; 12-07-2004 at 12:46 AM.

  8. #1258
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 8th December

    Sleep - 7.5 hours
    Waking Pulse - 61
    Mood - decent

    Nice sleep. Sore spinal erectors and lower/mid traps. Triceps still pretty sore...

  9. #1259
    I wannabebig!
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    great job on the deadlifts blitz

  10. #1260
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by ryuage
    great job on the deadlifts blitz
    Getting there, can't wait to hit 500lbs. But ideally I should be able to do 500lbs for singles on snatch grip deadlifts. Some oly coach told me, when I have that kind of strength then I will be strong enough to snatch 300lbs
    Off course I need a comparable fullsquat too and a 440lb frontsquat.....



    Thursday 9th December

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 60
    Mood - average

    spinal erectors and lower/mid traps till sore. Triceps still sore!!

  11. #1261
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    Thursday 9th December - Sprints


    Warmup

    1) dynamic swings and limb rotation stuff
    2) Ankle jumps - 3 sets of 20, from easy to medium effort
    3) series of 5 RFI hops - backwards and forwards, side to side, quadrant - clockwise and then anti-clockwise
    4) 6 x 40metre runs, increasing in speed up to 50%

    Tempo Sprints

    length - about 80m - measured by footsteps
    recovery - walk back to start - about 55secs

    3 runs @ 50% speed - 20 secs per run

    6 runs @ 70% speed - 16 secs per run

    Workout time - 11 mins not including warmups

    Feet landing flater than when sprinting at full speed, but still on the toes somewhat. Feeling nice and relaxed and pretty smooth. Nice bounce on each step.

    Started to feel it a bit in the last 2 runs, harder to maintain form so I stopped.
    I feel good after it though. Sweet, looking forward to the next microcycle!

  12. #1262
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    Friday 10th December

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 60
    Mood - slighty tired

    hmm I had problems sleeping last night, very restless. I notice its something that happens after a sprint session. But I did it quite a bit away from bed time though...
    Last edited by Blitzforce; 12-10-2004 at 01:50 AM.

  13. #1263
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    Saturday 11th December

    Sleep - 1 hour nap + 6 hours
    Waking Pulse - 65
    Mood - tired

    another crappy night of sleep....

  14. #1264
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    Sunday 12th December

    Sleep - 1 hour nap + 6.5 hours
    Waking Pulse - 59
    Mood - slightly tired

    finally a decent night of sleep. Starting new microcycle today
    Last edited by Blitzforce; 12-11-2004 at 02:11 PM.

  15. #1265
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    Sunday 12th December - Cycle 2 Get Lean + Maintain Strength - Week 20 - Day 1 - Upper 1 - Microcycle 5 - workout 1

    Looked leaner today at the gym, and bodyweight is lightest so far at the gym, down half a pound from my average. Good workout to start off the new microcycle.

    Bodyweight at gym - 218lbs
    Workout time - 1.25 hours
    Workout rating - 8/10

    Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on


    Standing Military Press - in Oly Shoes

    Warmups - 45lbs x 10sec support, 2x10, 70x10 sec support, x5, 95x10sec support, x5, 115x8sec support, x5, 135x6sec support, x3, 155x6sec support, x2, 185x4 sec support

    Rotation 1) 185lbs x 3.4

    96% of (15%BW+Session Max) dropoff
    Rotation 2) 175lbs x 3
    Rotation 3) 175lbs x 3
    Rotation 4) 175lbs x 3
    Rotation 5) 175lbs x 2.5

    Work capacity surprised me a bit, wasn't expecting to make it past the 3rd set. Felt strong, solid and stable, but s-curve bent bar make things a bit harder. Cheap ass bar - no wonder my benches have felt strange lately!

    experimented with support holds at the bottom, certainly makes the weight feel much lighter, and warm ups the press quicker, but I think it does add a bit of fatigue.

    Chins - 12inch between hands

    Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2, +10lbs x2

    Rotation 1) BW 220.5lbs (with Oly Shoes) +60lbs x 3 New PR!! +2 reps

    96% of (85%BW+Session Max) dropoff
    Rotation 2) BW + 50lbs x 3
    Rotation 3) BW + 50lbs x 3
    Rotation 4) BW + 50lbs x 1.5

    tripled my 1RM from a couple of months back. Felt strong, and a nice strain on the 3rd rep.


    Reactive 45 degree Chest Supported T-Bar Row - Parallel grip

    warmups (explosive) - 25lbs x5, 45x5, 70lbs 2x3, 90lbs 2x3

    I explode up, release the grip near the top and recatch halfway down, reversed just before full extension

    About 62% of (15%BW+1RM) - assuming bar weighs 20lbs
    Rotation 1) Bar+90lbs x 3
    Rotation 2) Bar+90lbs x 3
    Rotation 3) Bar+90lbs x 3
    Rotation 4) Bar+90lbs x 3 ---> harder


    Cuff Stuff

    Rest - 2mins

    Single arm, Standing, Elbow supported Cuban raise L-Rotations
    Warmup - 4kg x 9, 15lbs x6

    1) 22lbs x 12 (+1)
    2) 15lbs x 10 Oscillatory Isometrics
    3) 15lbs x 8 Oscillatory Isometrics

    first set had a nice spring. OI's working their magic
    Last edited by Blitzforce; 12-21-2004 at 01:21 AM.

  16. #1266
    Explosive Mofo Blitzforce's Avatar
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    Monday 13th December

    Sleep - 1.5 hour nap + 8 hours
    Waking Pulse - 60
    Mood - good

    sweet, nice sleep
    Soreness in the shoulder girdle, traps, upper back and biceps. Posterior chain has slight soreness as well


    I took the brain typing test here http://www.braintypes.com/bglobe.htm
    and it seems pretty accurate for me

    I got BCAR / INFP "Idealist"

    deep internal values; idealistic, romantic, appears calm; generally reticent; creative, avoids conflict, sensitive, aware of others’ feelings; sacrificial, welcomes new ideas; flexible, interested in learning and writing; composer; language skilled.

    pretty accurate I must admit. I'm artistic, drawing, computer graphics, music. I have a homestudio and write music

    I'm an NF type -
    NF-- Julius Erving, John Olerud, Jerry Rice
    Speech and hearing intonation, coordinate fine and gross motor movement with fluidity

    Guess why I'm good at dancing and such. When I play BBall, they called me the "Dancer Man", because it looks like I'm dancing with the way I did my moves

    I used to rap as well...
    Last edited by Blitzforce; 12-12-2004 at 03:27 PM.

  17. #1267
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 14th December

    Sleep - 7+ hours
    Waking Pulse - 55
    Mood - decent

    feel nice and loose

  18. #1268
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    Tuesday 14th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 2 - Lower 1 - Microcycle 5 - workout 1

    Good workout today. Meh bodyweight shot up 3lbs, too much barbacue steak and sauages yesterday...
    Did a few one step jumps without armswing with here and there between sets, and manage to pop up a ceiling panel with my head on one of them

    Posterior chain and traps are gonna be sore tommorow I'm sure....

    Bodyweight at the gym - 221lbs
    Workout Rating - 9/10
    Workout time - about 1.5+ hours

    Warmup

    1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
    2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
    3) Ankle Jumps - 3x20

    5) Olys - did one of each in between the warmup sets of the rest before moving onto the Snatch Pulls

    A few sets of power snatches with bar and 89lbs


    Rotating between each exercise

    rest - 30secs to 1 min for warmups. 1.5 to 2 mins between each exercise after warmups.

    Vertical Jumps

    Vertical Jumps - 3x3 - 1 min rest between each set - last one +3 inches over mark, matches PR

    Done before each rotation to measure fatigue
    Rotation 1) Vertical Jumps x 2 +2 inches over mark
    Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
    Rotation 3) Vertical Jumps x 2 - level with mark


    Full Oly Back Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 225lbs - BWx5, Barx5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2
    FrontSquats - 95x3, 135x3, 185x3, 225x2

    about 84% of (85%BW+1RM) - fast down, explode up
    Rotation 1) 295lbs x 3
    Rotation 2) 295lbs x 3
    Rotation 3) 295lbs x 3 --> had to strain a bit more on the last rep

    Form has been patchy lately. So I decided to face the mirror this time, which made me squat a lot more strictly and upright. Hence I felt my hammies engage much more, had a ache in my hammie/glute tie in that I normally don't get. Took a while to get used to facing the mirror though.
    Lately I've been leaning much more forward, and doing a slight GM type form. Hense more quads/glutes and lower back, and less hamstrings.

    Did notice my knees moving in a bit...

    Waveloaded Reactive Snatch Pulls - in Oly Shoes - HookGrip - RAW

    warmups - 155lbs x2, 175x2, 195x2, 245x2

    Started from floor, divebombed down and reverse 2-3 inches above the floor

    about 70% of (50%BW+1RM)
    Rotation 1) 245lbs x 2
    Rotation 2) 245lbs x 2
    Rotation 3) 245lbs x 2 ---> harder and slower

    Rest 2mins

    about 60% of (50%BW+1RM)
    Rotation 1) 195lbs x 3
    Rotation 2) 195lbs x 3
    Rotation 3) 195lbs x 3 ---> harder and slower

    These went well. Hands were aching a bit from the knurling, but grip held up fine. Notice my back kinking a bit on the first rep of some sets, yanking too hard off the floor. Definitely much stronger than this time last year!


    SplitSquat Jumps - in Sneakers

    jumping and landing on balls of feet - jump, switch legs land, absorb, reset, swap legs and repeat
    Rotation 1) BW x 4
    Rotation 2) BW x 4
    Rotation 3) BW x 4

    Form needs some work, but went well overall. Couldn't really jump all that high in these.

    Reactive Lat Machine Situps

    Warmups - BWx10, BWx5, 10lbs x3, 25x3

    Toes pressed into floor, divebomb down and explode up
    Rotation 1) 25lbs x 5
    Rotation 2) 25lbs x 5
    Rotation 3) 25lbs x 5


    ISO Stretches - EQI

    Standing Calf Raise Stretched ISO hold
    5plates x 1min

    Bulgarian Split Squat stretched ISO hold
    Front leg on 5 inch block x 1min

    SnatchGrip RDL stretched ISO hold
    Lower to the floor as over the course of the hold - 45lbs x 1min

    these were tough today!
    Last edited by Blitzforce; 12-13-2004 at 11:16 PM.

  19. #1269
    Explosive Mofo Blitzforce's Avatar
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    clips from today

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    Explosive Full Oly Squats with 295lbs, last 2 sets. Still GM'ing it a bit on the 2nd set and knees moving in, 3rd set is better
    http://www.members.optushome.com.au/...+3_14Dec04.mpg

    Waveloaded reactive SnatchPulls - first 2 sets 245x2/195x3 - form not too bad
    http://www.members.optushome.com.au/...+2_14Dec04.mpg

  20. #1270
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 15th December

    Sleep - 6.5 hours
    Waking Pulse - 64
    Mood - Slightly drained

    Sore, but not as sore as I expected. Posterior chain, VMO, calves, upper back, and forearms

  21. #1271
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    Thursday 16th December

    Sleep - Lots of naps + 7 hours
    Waking Pulse - 61
    Mood - Average, slightly tired

    Legs felt stronger than ever walking up this steep incline today.

    Finally cut out milk 2 days ago, and I feeling much better for it. I think this will be the key to me getting back on the leaning up path. Even though I take lactose free milk, there is something in it my body doesn't like too much. It bloats me, makes me feel woozy, and crashes my blood sugar. Plus I got fatter since I started taking it a year ago. Good if you want to bulk up I suppose...

    Replaced with Oat Milk, which doesn't taste too good, but a decent enough milk substitue. Better than Soy anyway
    Last edited by Blitzforce; 12-15-2004 at 02:08 PM.

  22. #1272
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    Thursday 16th December - Cycle 2 Get Lean+Maintain Strength - Week 20 - Day 3 - Upper 2 - Microcycle 5 - workout 2

    Generated too much fatigue this workout, but will have 5 days off before the next upper body session so it should be ok.
    Hardly did anything but my pecs and upper body is totally fried!
    Bit of a mish mash session.....

    Bodyweight at gym - 219.5lbs
    Workout time - 1 hour 15mins
    Workout rating - 8/10


    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 2 to 2.5 mins between each exercise


    14 inch Grip bench - no arch or leg drive

    Warmups - Barx10, x5 throws, x5 reactive,
    each weight x5+3sec ISO+ 5OI, then a set of 5 bench throws - 95lbs, 135, 165, 185 (3 bench throws only),
    195x3 explosive

    Bench throws, throw as high as possible and recatch, reset

    About 50% of (15%BW+1RM)
    Rotation 1) 135lbs x3 - about 3 inches of air
    Rotation 2) 135lbs x3
    Rotation 3) 135lbs x3 ---> lower and slower

    rest 2mins

    Explosive - down fast, reversed an inch above the chest, max concentric speed. Then Oscillatory Isometrics to failure

    About 66% of (15%BW+1RM)
    Rotation 1) 185lbs x 3 + 10 OI + 5 sec ISO to failure
    Rotation 2) 185lbs x 3 + 8 OI
    Rotation 3) 185lbs x 3 + 5 OI --> much slower

    Changed my form on the bench throws, just dipped down a bit and then throw, rather than bench full ROM, ie like jumping. Reversed around my sticking point area. Found during the warmups that my body was shutting down the power on the bench throws from fear, even though I'm in a power rack and all. Tried hard to suppress it during the worksets.

    Oscillatory Isometrics were relaxed much more than before thus the weight dropped down further. They should work better now.

    Should not have done the 3rd set with 185lbs, too much fatigue.
    Pecs were pumped like hell!!


    Standing Dumbell Curls

    Warmups - 1kg x10, 4kgx8, 15lbs x6, 25x6, 35x5, 40x3, 45x2

    Rotation 1) 50lbs x 4.5
    Rotation 2) 15lbs x 20 Oscillatory Isometrics
    Rotation 2) 20lbs x 20 Oscillatory Isometrics

    hmmmmm


    Rope cable tricep Pressdowns

    Warmups - 10kg x5, 15x5, 20x5, 25x5

    Rotation 3) 20kg x 20 Oscillatory Isometrics


    Dumbell Bent Over Lateral Raise

    Warmups - 3kg x10, 3kg x 8OI, 2x5OI, 6kgx8,

    Rotation 1) 15lbs x 14 Oscillatory Isometrics
    Rotation 2) 15lbs x 12 Oscillatory Isometrics


    Cooldown and ISO Stretches - EQI

    Free Motion pulley standing L-Flyes - arms by side
    10lbs x10, 20lbs x Oscillatory Isometrics to failure x 2 sets

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    110lbs x 1min

    Pushup/Dip Stretched ISO hold
    BW x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 12-18-2004 at 10:28 PM.

  23. #1273
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    clip from today

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    2nd set of throws with 135lbs, and 1set plus 2nd set of explosive bench + OI with 185lbs
    http://www.members.optushome.com.au/...OI_16Dec04.mpg

  24. #1274
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    Friday 17th December

    Sleep - 6.5 hours
    Waking Pulse - 60
    Mood - tired

    Moderately sore upperbody, pecs mostly

  25. #1275
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    Saturday 18th December

    Sleep - 7 hours
    Waking Pulse - 59
    Mood - tired

    Tomorrow is supposed to be stinking hot, so I may do that session today not sure, since I feel crappy. But today and tommorrow are bad days on the weekend for using the park. Usually some cricket matches on

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