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Thread: Creation of a explosive Mofo!

  1. #1301
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 29th December - Cycle 2 Get Lean+Maintain Strength - Week 22 - Day 2 - Lower 2 - Microcycle 5 - Workout 4

    Overall a good workout, but I had to start it a bit earlier than a normally do, due to a possible chance of rain, which kinda put me out bit.
    No change in my jumping as far as I can tell, just a bit more reactive, but I'm sprinting fast. I haven't sprinted in a couple of weeks, go figure!

    Bodyweight at home - 218lbs
    Workout time - 1.25+ hours in total
    Workout rating - 8/10

    Warmup

    Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

    Tested it against the brickwall -
    1) 10 VJ - Best jump an inch above a brick boundary with a mark --> same as current PR.

    2) Then a few depth Jump of 18inches - 0.5 inch lower than above, up half an inch. Small reactivity increase

    3) did 3 standing long jumps, averaged around 98inches, just over 8 feet.
    Which is about 10 in inches under my all time best of 9 feet, but I'm also 26lbs heavier now, so not too bad.

    Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.

    Rotating between each exercise - 2 to 2.5mins rest between each


    2 step One legged Jumps

    2 jumps each leg
    Rotation 1) Left x 2 - one knuckle over roof
    Right x 2 - bottom of fingers at bottom of roof

    Rotation 2) Left x 2 - two knuckle over roof -> new PR
    Right x 2 - bottom of fingers at bottom of roof

    Rotation 3) Left x 2 - two knuckle over roof
    Right x 2 - Middle of hand at bottom of roof -> new PR

    Rotation 4) Left x 2 - two knuckle over roof
    Right x 2 - Middle of hand at bottom of roof

    Rotation 5) Left x 1 - one knuckle over roof, legs ache

    My one legged running jump is crap, so best way to improve it is to practise it. Off the right leg is pretty bad as expected but I started to get better
    Form was decent all round on the left leg, felt pretty natural. Even off 2 steps I was almost getting as high as my standing VJ


    No arm swing Vertical Jumps in place

    1 vertical jump before each set to measure fatigue

    on balls of feet, arms by the side, minimal contact time, continous
    Rotation 1) 5 jumps
    Rotation 2) 5 jumps
    Rotation 3) 3 jumps, reset and 4 jumps --> lost balance
    Rotation 4) 5 jumps ---> form and reversal speed completely shot

    the VJ before each set didn't drop even though, I was fgetting tired.
    These should sorta act like depthjumps for me, after the first jump.
    I'll do these for a while, then switch back to altitude drops and then back to higher depth jumps.


    Reflexive Firing 2 legged Hops Quadrant - clockwise

    Rotation 1) ? rotations in 10secs --> lost count
    Rotation 2) 9 rotations in 10secs
    Rotation 3) 9 rotations in 10secs --> felt the best
    Rotation 4) 8 rotations in 10secs --> all over the place

    These worked the core pretty good.

    Maximum Speed Sprints - width of park

    From standing start - with stopwatch
    Rotation 1) 13.9 secs
    Rotation 2) 12.47 secs --> timing error?
    Rotation 3) 13.47 secs New PR!! -0.14 secs

    On the first run, I felt like I wasn't even run all out. Time confirmed that. I usually run my fastest time on the 2nd run, but not that fast! I started a bit further ahead of where I normally do, hense the big drop in time - pretty sure on that. So I'll count the 3rd run as my current fastest, which still felt pretty fast and flowing, but my feet were starting to ache.
    I probbaly could have done 13.25 or something like that on the 2nd run.

    Felt like I was getting a lot of drive, explosiveness off the start and accleration from my posterior chain.
    Last edited by Blitzforce; 12-28-2004 at 09:22 PM.

  2. #1302
    its ah slumper savdout209's Avatar
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    a little rest does a body good eh? kudos on the new PR

  3. #1303
    Explosive Mofo Blitzforce's Avatar
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    Right click on clip and save to avoid errors

    Clip of the 2 fastest sprints, although one is definitely an error
    12.47 and 13.47 secs
    http://www.members.optushome.com.au/...cs_29Dec04.mpg

  4. #1304
    Explosive Mofo Blitzforce's Avatar
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    thinking of picking up one of these to stop having to hand time myself

    http://www.gillettesports.com/

  5. #1305
    Explosive Mofo Blitzforce's Avatar
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    Thursday 30th December

    Sleep - 6.5 hours
    Waking Pulse - 69
    Mood - slightly tired, mild drained feeling

    Big jump in the waking pulse from yesterday's 60! Generated a bit too much fatigue yesterday, did quite a bit. I may not train my lower body again till 6 days from now - we will see.
    Side of lower leg, and the upper tendons on the side of the calf are sore, feet and ankles slightly as well, and my shins did ache afterthe workout.
    I guess those one legged jumps are to blame, but nothing else is sore though!
    Looks like I'll have to start to to do single leg altitude drops to improve my force absorbtion for those
    Last edited by Blitzforce; 12-29-2004 at 01:41 PM.

  6. #1306
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by Blitzforce
    thinking of picking up one of these to stop having to hand time myself

    http://www.gillettesports.com/
    I have a 38+ inch waist

    They have a belt size that fits 33-38, and another that fits 38-44
    hmm which to get? I'm supposed to lean down to a 32 inch waist one day.....

  7. #1307
    Quagmire wannabe
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    Just having a look around. Well done on the sprint's.

    It wouldn't be too hard to rig up your own velcro belt for the SprintStar, so don't worry too much about the belt size.

    Keep up the good work!
    He who hesitates masturbates........

  8. #1308
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by fen2zla
    Just having a look around. Well done on the sprint's.

    It wouldn't be too hard to rig up your own velcro belt for the SprintStar, so don't worry too much about the belt size.

    Keep up the good work!

    Thanks! I just might get 2 belts, it's not that much anyway

    Friday 31st December

    Sleep - 6.5 hours
    Waking Pulse - 64
    Mood - slightly tired

    Feel decent enough to go do my Higher volume Upper body fatigue session. Since it's New Year's Eve here, it might be a good idea. Not sure if the gym will be open tommorrow.

  9. #1309
    Explosive Mofo Blitzforce's Avatar
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    Friday 31st December - Cycle 2 Get Lean + Maintain Strength - Week 22 - Day 3 - Upper FATIGUE TOLERATION - Microcycle 5 - workout 5

    Good workout today, high volume, but had a lot of energy. Excellent work capacity. I even left the gym not feeling all that tired, bar a huge upper body pump
    Looks like I've put on a bit of size as well, especially around the shoulder girdle and triceps. Now to make the size work for me.

    Bodyweight at gym - 221lbs
    Workout time - 2 hours
    Workout rating - 9/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 mins between each exercise


    14 inch Grip bench - no arch or leg drive

    Warmups - Barx10, x5 , x5 Reactive reps, 95lbs x8, x3, 135x5, 185x3, 205x3, 225x1

    Controlled for max reps
    Rotation 1) 255lbs x 5 New PR!! +1 rep

    90% of (15%BW+SessionMax)
    Rotation 2) 225lbs x 5
    Rotation 3) 225lbs x 5
    Rotation 4) 225lbs x 5
    Rotation 5) 225lbs x 5
    Rotation 6) 225lbs x 5
    Rotation 7) 225lbs x 3.5

    Last rep of 225lbs was a long grind at the sticking point before shooting up. I was not able to even get a partial 6th rep. So strain ability is still good.


    Seated Pulley Rows - U Shaped Parallel Grip

    Warmups - 25kg x10, 35kg 3x3, 45kg 2x3, 55kg 2x3, 65kg x3

    controlled, with hard 1sec contaction against the body
    Rotation 1) 70kg x 9
    Rotation 2) 70kg x 8
    Rotation 3) 70kg x 7
    Rotation 4) 70kg x 6
    Rotation 5) 70kg x 5

    used this U-Shaped bar, which allows for a full ROM vs the V-Shaped ones


    Rope cable tricep Pressdowns

    Warmups - 15kg x5, 25kg 2x3

    one rep then ISO hold at 90 degrees to failure
    Rotation 1) 40kg x 1 + 25 secs
    Rotation 2) 40kg x 1 + 23 secs
    Rotation 3) 40kg x 1 + 20 secs
    Rotation 4) 40kg x 1 + 20 secs
    Rotation 5) 40kg x 1 + 20 secs
    Rotation 6) 40kg x 1 + 12 secs

    surprising!


    14inch grip Scapular Pullups - Partial Lower range pullup

    Rotation 1) BW x 20 Oscillatory Isometrics
    Rotation 2) BW x 15 OI
    Rotation 3) BW x 10 OI


    Standing Dumbell Curls

    Warmups - 5kg x5, 15lbs x5

    2 reps on one side, while the other side is held at 90 degrees, then swap over
    and repeat to failure
    Rotation 1) 25lbs x 7 full reps
    Rotation 2) 15lbs x 8 full reps
    Rotation 3) 25lbs x 8 full reps
    Rotation 4) 25lbs x 8 full reps
    Rotation 5) 25lbs x 8 full reps
    Rotation 6) 25lbs x 5 full reps

    Interesting variant


    Cooldown

    Elbow Supported standing Cuban L-Rotations
    4kg x 5+5sec ISO, 15lbs x 3+5sec ISO

    rest - 1.5min between each side

    one full rep, lower to 5 sec ISO just above parallel, Oscillatory ISO back to top and repeat
    20lbs x 5 complexes, 20lbs x 3 complexes


    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 12-30-2004 at 11:26 PM.

  10. #1310
    Explosive Mofo Blitzforce's Avatar
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    Saturday 1st January

    Sleep - 1 hour nap + 5.5 hours
    Waking Pulse - 63
    Mood - slightly tired, but kinda hyper, mild drain

    Woot a new year begins! Crappy sleep last night, fireworks, one of the dogs getting freaked out with him thumping the door etc.....
    Not too sore in the upper body.
    So I managed to do 5 reps with my 1RM on Close Grip bench from the start of 2004, yesterday. Hopefully I'll do the same with 315lbs by the end of 2005 at a lower bodyweight
    That will put my 1RM at around 365lbs if I achieve that.
    Last edited by Blitzforce; 12-31-2004 at 02:13 PM.

  11. #1311
    Explosive Mofo Blitzforce's Avatar
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    Sunday 2nd January

    Sleep - 6.5 hours
    Waking Pulse - 61
    Mood - need sleep, feel decent though

    I was pretty sore yesterday afternoon, but much less now. Mostly in the lats, and forearms.
    I weighed 101kg straight out of bed this morning, I normally weigh 98-99kg!!!
    That's 222lbs, not sure what happened. Dunno if this is good or bad...
    This is the heaviest I have ever weighed in my life!!
    I'll take some naps today to catch up some sleep.
    Last edited by Blitzforce; 01-01-2005 at 02:15 PM.

  12. #1312
    Explosive Mofo Blitzforce's Avatar
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    Sunday 2nd January - Cycle 2 Get Lean+Maintain Strength - Week 23 - Day 1 - Lower FATIGUE TOLERATION - Microcycle 5 - workout 5

    Bodyweight up 3lbs for some reason...
    Tough session, lots of straining that's for sure! Anyway I was gonna work up to 433lb on the Clean Deadlifts for a 2-3 rep PR, but my lower back was feeling a bit stiff and funny, most probably still fatigued from the Seated Pulley rows from 2 days ago, so I decided not to risk it, after working up to 353lbs. Substituted ISO hold FullSquats instead

    Legs and hips felt better than in a while - Static Spring harmony - perfect balance between elasticty and stiffness in the tendons and muscles etc

    Bodyweight at the gym - 224.5lbs
    Workout Rating - 7/10
    Workout time - 2.5 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 - 2x15

    5) Olys - did one of each in between the warmup sets of the rest of the exercises

    A few sets of stuff with the bar
    PowerClean + HighHang SquatClean + Powerjerk - 89lbs
    SquatClean + 2 Powerjerks - 89lbs
    SquatClean + Powerjerks - 89lbs
    PowerClean + HighHang SquatClean + Powerjerk - 119lbs
    SquatClean + 2 Powerjerks - 119lbs
    SquatClean + Powerjerk - 155lbs
    PowerClean - 155lbs x 3 singles
    SquatClean + Powerjerk - 175lbs
    PowerClean + Powerjerk - 175lbs

    PowerCleans - 195lbs, 205lbs, 215lbs

    Jerk form with 175lbs was crappy. It seems there is a neural conflict between jumping and powerjerks. Think I might drop em for a while.
    Powercleans felt really different. I was jumping again, and sometimes forward. SnatchPulls from recent workouts doing something I guess, and from all the jumping I'm doing
    Was tempted to go for a new PR of 253lbs, but decided not too


    Clean Deadlifts - 243lbs x 2, x1, 293lbs x 2 singles, 323x1, 353x1


    Rotating between each exercise

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


    Clean Grip Front Squats - in Oly Shoes - RAW

    Warmups - 185lbs x3, 225x2, 245x1, 265x1

    Rotation 1a) 285lbs x 2
    Rotation 1b) 295lbs x 1

    90% of (85%BW+Session Max)
    Rotation 2) 245lbs x 2
    Rotation 3) 245lbs x 2
    Rotation 4) 205lbs x 3 --> mistake, rested 2mins then 245lbs x3
    Rotation 5) 245lbs x 3
    Rotation 6) 245lbs x 3
    Rotation 7) 245lbs x 2 --> failed on 3rd rep

    Someone was using the powerrack, so I jumped straight to 185lbs since I was somewhat warmed by the squatcleans. But the singles didn't really warm me up properly for the attempt with 285lbs. Could have gotten 3 reps, but the crappy s-curved bent bar was slipping off. Tried to see if I could do 295lbs after a few mins rest, and the first felt hard, that it didn't seem likely so I only did a single. Been a while since I have done heavy frontsquats, so upper back was rounding a bit. 285x2 is a PR of sorts I guess.
    Hard as usual


    Standing Single Leg Curls

    Warmup sets - Unmarked plates - 3Px3, 4Px3+5sec ISO, 7Px5sec ISO, 11Px5sec ISO

    ISO - Held with legs slightly bent - 1min between each leg
    Rotation 1) 16 Plates x 26secs
    Rotation 2) 14 Plates x 30secs
    Rotation 3) 14 Plates x 26secs
    Rotation 4) 14 Plates x 23secs

    Did left leg first, and the right leg always felt much harder, so I failed off the right.


    Standing Calf Raise

    Warmup sets - Unmarked plates - 7 Plates x 3 reps as per below

    Up to top, 5 sec ISO held at top, middle and bottom, then repeat
    Rotation 1) 10 Plates x 3 --> set time of about 55secs
    Rotation 2) 10 Plates x 3
    Rotation 3) 10 Plates x 3 --> started to burn real bad

    These made my ankles feel really good. Old ankle sprains have reduced ROM in my right ankle, so these really helped. Plus some extra calf strength for force absorbtion hopefully.


    Full Oly Back Squats - in Oly Shoes - RAW

    Lower down, come up 2 inches, hold for 5 secs and then explode up

    Rotation 2) 245lbs x 3 --> failed on 4th ISO

    90% of (85%BW+Session Max)
    Rotation 3) 205lbs x 3
    Rotation 4) 205lbs x 3
    Rotation 5) 205lbs x 3
    Rotation 6) 205lbs x 2 --> failed on 3rd ISO

    Painfully hard! I even got another guy I talk to sometimes to do them with me - said they are damn hard, but he liked them


    Sideways Situp

    warmups - BW x 10, +10lbs x 10

    held for time, Plate on chest, 1 min between sides.

    Rotation 1) 25lbs x 30 secs
    Rotation 2) 25lbs x 30 secs
    Rotation 3) 25lbs x 23 secs

    Did the left side first, and again the right side following was always much harder
    Last edited by Blitzforce; 01-02-2005 at 12:53 AM.

  13. #1313
    Explosive Mofo Blitzforce's Avatar
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    Right click on clip and save to avoid errors

    Powercleans from today
    http://www.members.optushome.com.au/...215_2Jan05.mpg

  14. #1314
    Explosive Mofo Blitzforce's Avatar
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    Monday 3rd January

    Sleep - 7+ hours
    Waking Pulse - 63
    Mood - Average

    Feel Ok, and not too sore right now, but I can feel my posterior chain starting to get more sore every minute. Peak soreness usually happens in the afternoon, about 24 hours after my workout
    Taking a week off before I train again, but I'll be doing some walks to help get the fat down
    Last edited by Blitzforce; 01-02-2005 at 12:11 PM.

  15. #1315
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 4th January

    Sleep - 1hour nap + 7hours I think
    Waking Pulse - 60
    Mood - Slightly tired

    Need more naps. Waking pulse should return to 55 soon hopefully.
    Went for a walk yesterday.
    Last edited by Blitzforce; 01-03-2005 at 01:18 PM.

  16. #1316
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 5th January

    Sleep - 7+hours
    Waking Pulse - 58
    Mood - Slightly tired

    sleepy. Walked yesterday

  17. #1317
    Explosive Mofo Blitzforce's Avatar
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    Thursday 6th January

    Sleep - 8+hours
    Waking Pulse - 59
    Mood - decent

    I woke up a bit sleepy and tied, but feel ok now. It's been ages since I had a single block of 8 hours sleep, could use more, but it sure makes a big difference to how you feel!
    I'm supposed to start my new microcycle tommorrow for upper body, but I'm thinking of doing it today to get me back into my Sun, Tue, Thurs schedule.
    6 days rest instead of 7....although my upper body is feeling nice and loose in any case

  18. #1318
    Explosive Mofo Blitzforce's Avatar
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    Thursday 6th December - Cycle 2 Get Lean+Maintain Strength - Week 24 - Day 1 - Upper 1 - Microcycle 6 - workout 1

    Did this workout one day ahead schedule to get back on my usual training days. I wasn't quite sure what to do this session, so I decided to just to keep it simple and see how far I was from hitting 315lbs on CloseGrip bench.
    I was also busy watching the Housten Rockets game, which messed up my meal patterns, and so I didn't eat much.

    Pretty average workout. I did have a standing long jump contest against a gym instructor 3/4 of the way through. He beat me by about 3 inches, but he's a few inches taller, weighs 30kg less and my legs were cold

    Bodyweight at gym - 222.5lbs
    Workout time - 1.5 hours
    Workout rating - 7/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 3 mins between each exercise.

    14 inch Grip bench - no arch or leg drive

    Warmups - Bar 2x10, 95lbs 2x5, 135x5, 165x5, 195x4, 225x2, 255x1, 275x1, 315x3 sec support

    Rotation 1) 315lbs x 0.5
    Rotation 2) 285lbs x 1
    Rotation 3) 275lbs x 1
    Rotation 4) 275lbs x 1
    Rotation 5) 275lbs x 1
    Rotation 6) 275lbs x 1
    Rotation 7) 275lbs x 0.5

    Got stuck halfway up with 315lbs, then barely got up 285lbs after a few minutes rest. Form got better with each single though. Seems my timing has been off, and I haven't been exploding as hard as should on the way up. I was getting better at this each successive single, and so even though I was getting tired, I was powering through the sticking point much easier in later ones. Lowered the bar a bit slower than I normally do, and then bam, exploded up and kept it going. Something to work on in the future


    45 degree supported T-Bar row - close parallel grip

    warmups - Barx10, 25lbs x10, 45x5, 70x5, 90x5, 115x4, 135x3, 160x1, 180x 3sec support

    assuming bar weighs 20lbs

    Rotation 1) Bar+180lbs x 2.5

    96% of (15%BW+Session max) dropoff
    Rotation 2) Bar+170lbs x 2
    Rotation 3) Bar+170lbs x 2
    Rotation 4) Bar+170lbs x 1.5


    Cuff Stuff and ISO Stretches - EQI

    Dumbell Elbow supported Cuban Rotations

    warmups 4kg x10, 15lbs x6

    2 mins rest
    22lbs x13 (+1)
    22lbs x 8

    Getting stronger on these each workout

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min

    Pushup/Dip Stretched ISO hold - Knees on floor
    BW x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 01-06-2005 at 12:36 AM.

  19. #1319
    Explosive Mofo Blitzforce's Avatar
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    Friday 7th January

    Sleep - 6.75 hours
    Waking Pulse - 63
    Mood - Moderately tired and drained

    Slightly sore

  20. #1320
    Explosive Mofo Blitzforce's Avatar
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    Saturday 8th January

    Sleep - 6+ hours
    Waking Pulse - 58
    Mood - tried

    Crappy sleep - neighbour had a party, I kept waking up from the noise....
    Legs feeling looser, ready for training tommorrow. Lots of napping today!

  21. #1321
    Senior Member Manveet's Avatar
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    Nice work on those power cleans, cool vid
    "It is often said, mainly by the "no-contests", that although there is no positive evidence for the existence of God, nor is there evidence against his existence. So it is best to keep an open mind and be agnostic. At first sight that seems an unassailable position, at least in the weak sense of Pascal's wager. But on second thought it seems a cop-out, because the same could be said of Father Christmas and tooth fairies. There may be fairies at the bottom of the garden. There is no evidence for it, but you can't prove that there aren't any, so shouldn't we be agnostic with respect to fairies?"

    Richard Dawkins


    "Out of all of the sects in the world, we notice an uncanny coincidence: the overwhelming majority just happen to choose the one that their parents belong to. Not the sect that has the best evidence in its favour, the best miracles, the best moral code, the best cathedral, the best stained glass, the best music: when it comes to choosing from the smorgasbord of available religions, their potential virtues seem to count for nothing, compared to the matter of heredity. This is an unmistakable fact; nobody could seriously deny it. Yet people with full knowledge of the arbitrary nature of this heredity, somehow manage to go on believing in their religion, often with such fanaticism that they are prepared to murder people who follow a different one."


    Richard Dawkins


    "Bah. You know I hate poor people."

    Paul Stagg

  22. #1322
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by Manveet
    Nice work on those power cleans, cool vid
    thanks

    Sunday 8th January

    Sleep - 5 hours
    Waking Pulse - 58
    Mood - ?

    Well I didn't get much sleep last nboght, will grab some naps though today before training. That's the evils of playing a multiplayer, online persistant universe type game like Anarchy Online....
    Don't feel to bad though???

  23. #1323
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    Nice structure to your bench routine, I like those timed singles.

  24. #1324
    Quagmire wannabe
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    Quote Originally Posted by Manveet
    Nice work on those power cleans, cool vid
    Agreed. Keep up the good work Blitz.
    He who hesitates masturbates........

  25. #1325
    Explosive Mofo Blitzforce's Avatar
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    Sunday 9th January - Cycle 2 Get Lean+Maintain Strength - Week 25 - Day 1 - Lower 1 - Microcycle 6 - Workout 1

    I didn't get much sleep last night (5 hours) and combined with a 3lb increase in bodyweight, from mostly muscle , I didn't feel confident of any improvements. Plus I hadn't done any jumping or sprinting in almost 2 weeks.
    So I sure was surprised by the results!

    Left Shin and ankles were giving me aches, will have to get lighter and increase force absorbtion ability there. Dropping off all exercises off the sprints

    Bodyweight at home - 221lbs
    Workout time - 1.25+ hours in total
    Workout rating - 8/10

    Warmup

    Dynamic warmup at home, then some jumps and RFI hops. Worked up to a maximal Vertical Jump.

    Did my usual Vertical jumps against the wall and some depth jumps to comapre, and didn't note much a difference, but I found it hard getting consistant results doing this, so I will drop this. The uneven surface isn't great to begin with...

    Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.


    Rotating between each exercise - 2 mins rest between each


    2 step One legged Jumps

    2 jumps each leg
    Rotation 1) Left x 2 - 1.5 knuckles over roof
    Right x 2 - bottom of fingers at bottom of roof

    Rotation 2) Left x 2 - 2.5 knuckles over roof New PR!! +0.5 inch
    Right x 2 - Middle of hand at bottom of roof -> matches PR

    Rotation 3) Left x 2 - two knuckle over roof
    Right x 2 - Middle of hand at bottom of roof

    Up a tiny bit. Left shin was aching a bit. Within one inch on my standing vertical Jump at the park!


    No arm swing Vertical Jumps in place

    1 vertical jump before each set to measure fatigue

    on balls of feet, arms by the side, minimal contact time, continous
    Rotation 1) 5 jumps
    Rotation 2) 5 jumps
    Rotation 3) 5 jumps

    the VJ before each set was about 0.5 inch higher than last week, and didn't drop each rotation.


    Reflexive Firing 2 legged Hops Quadrant - Anti-clockwise

    Rotation 1) ? rotations in 10secs -> forgot to start timer, went longer than 10 secs
    Rotation 2) ? rotations in 10secs --> lost count...
    Rotation 3) 9 rotations in 10secs --> felt slower

    changed the direction from last session


    Maximum Speed Sprints - width of park, about 105+ metres

    From standing start - with stopwatch
    Rotation 1) 12.54 secs --> timing error
    Rotation 2) 12.78 secs New PR!! -0.69 secs
    Rotation 3) 13.35 secs

    Stopped the run about 5m earlier in the first run. 2nd run was smoking!
    On the 3rd run I even paused to check if the stopwatch was running, and still went 0.1 faster than last week's slowest time! Plus my left shin and ankles were aching quite a bit so I wasn't running as well as I could have.

    Well I measured the area I run with footsteps and I got 110 steps. Back home I measured each step to be about 95-98cm each. Using the lowest figure I got 105+metres. So this distance I run is between 105-107m long!
    Shave another 2 secs off that and I'll be extremely happy, and I'm pretty fat and heavy!!!!! On uneven grass from a standing start....can't imagine how fast I'll run if I can get myself under 200lbs

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