Results 1 to 23 of 23

Thread: The Quest for Speed/Strength

  1. #1
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19

    The Quest for Speed/Strength

    - I finally decided I need a centralized location for a journal. So here goes...

    - Training mainly for speed and strength - but I'm fairly new to training (as I'm sure you'll be able to see from my numbers )

    I've been heavily influenced by Coach Thibaudeau, Francis, WSB, Staley, and even our very own BlitzForce (aka CCJ) - and all the wonderful articles/references he posts, a true student!

    A little background:
    - I used to be a collegiate rower, but have since migrated to more explosive-style training.

    - I'm a pretty skinny guy - Stats:
    • Height: 73+"
    • Weight: 165lbs
    • BF%: ~10%
    • Age: 21


    Goals by 2004:
    • Weight: 180lbs
    • Full Squat: 315 (it'll be tough )
    • Hang Snatch: 135lbs
    • Snatch Grip Dead: 295
    • Standing OHP: 115 3x3
    • Flat Bench: 135 3x3


    Btw: In case you're wondering about the low upperbody goals, I just spent the last 5 months recovering from a Rotator Cuff injury from a steep fall off a hill...and my pressing power is starting from ground zero...
    Last edited by Antaean; 07-20-2003 at 11:47 AM.

  2. #2
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19

    Maximal Full Squat Test Day

    Friday, July 18 2003 - Max Lower Test

    I just came off of a modified short Smolov-Style cycle w/ light bands, and tested my max Full Squat on Friday.

    Workout felt pretty good overall, felt strong...
    Time: 1 hr

    ---

    Warmups:
    - Light hang snatches, gm's, overhead squats...

    Full Squat (as low as I can go):
    Rest - 3min Tempo - 10X0
    - Barx5, 135x3, 155x3, 185x2, 205x1, 225x1, 245x1 (PR)

    That's a 40lb PR on the Full Squat after a mini 3wk Smolov Cycle...I don't know how anyone does the full 12wk program, 3wks was plenty!!

    The 225 and the 245 were both pretty slow...to be expected though...

    Snatch grip Deads off 1 plate:
    Rest - 3min Tempo - 1X10
    - 135x5, 185x5, 205x3, 135x5

    Hanging Knee Raises
    Supersetted w/ Calves Tempo - Explosive
    - 2x10xBW

    Russian Twists
    Supersetted w/ Calves Tempo - Explosive
    - 2x10x15lbs

    Seated Calves
    Supersetted w/ Abs Tempo - Explosive
    - 3x8x70

    That's it...On Monday, I'll be starting a Thibaudeau style 4-wk cycle with an emphasis on hypertrophy.
    Last edited by Antaean; 07-20-2003 at 11:49 AM.

  3. #3
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Monday, July 21 2003 - Upper 1

    Day 1 of 4 wk cycle.

    Workout felt pretty good overall, left cuff didn't give too much of a problem on the explosive concentrics...
    Time: 45 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's

    Flat Bench:
    Rest - 3min Tempo - 10X0
    - 3x5x95 (80%)

    Parallel Grip Chins:
    Rest - 3min Tempo - 1X01
    - 3x5/4/3xBW (80%)

    Incline DB bench:
    Rest - 2min
    - 2x8x30's

    Seated Cable Row:
    Rest - 2min
    - 2x8x80lbs

    Cuff Complex
    Rest - 1min
    Standing Laterals: 2x10x10's
    Incline Laterals: 2x10x8's
    L-Laterals off Knee: 2x10x8's
    Subscap Rotations: 2x10x5's

    Forgot to do pinch's...

  4. #4
    zen idiot Scott S's Avatar
    Join Date
    Apr 2003
    Location
    Marion, IA
    Posts
    3,205
    Looks very well thought-out. Best of luck on your recovery!

    And, have some to grow on.

  5. #5
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thanks Scott...it's been a long road back

  6. #6
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Tuesday, July 22 2003 - Lower 1

    Day 2 of 4 wk cycle.

    Whew! This one was tough, my VMO was screaming by the end

    Time: 1hr
    ---

    Warmups:
    - Bar Snatches x 10, BW Hypers x 10

    High Pulls (to upper chest):
    Rest - 3min Tempo - 1X00
    - 3x5x95 (80%)

    Very Explosive, I could have snatched these, but I wanted to start slightly light.

    On the negative, these kind of yank on my right shoulder, not bad, but I certainly felt it. Is there a way to decrease the strain? Ideas? I don't have bumpers unfortunately.

    Full Squat:
    Rest - 3min Tempo - 10X0
    Warmup: Bar x 5, 135 x 3, 185 x 3
    - 3x5x195 (80%)

    These felt quite heavy at first, but speed picked up quite a bit by the 3rd set.

    Explosive Lunges:
    Rest - 2min Tempo - modeate negative, and then pop up.
    - 2x8x25's

    I may try reverse lunges next time, just to switch it up.

    Bulgarian Squats:
    - 1x15x10's

    Wow, sounds like light weight, but what a burn! Legs were shaking a bit.

    Core supersetted w/ Calves
    -Snatch-Grip Hypers: 2x12x30lbs (got these from CCJ, first time)
    -Side Bends: 2x12x60lbs
    -Standing Calves on Smith: 3x8x180lbs

    That's it.
    Last edited by Antaean; 07-22-2003 at 12:51 PM.
    The fastest way to succeed is to double your failure rate.

  7. #7
    Magically delicious Shane's Avatar
    Join Date
    Jan 2002
    Location
    California
    Posts
    4,256
    Good luck man. Watch those shoulder muscles.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

    My Journal

  8. #8
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thanks Shane, 'preciate it.
    The fastest way to succeed is to double your failure rate.

  9. #9
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thursday, July 24 2003 - Upper 2

    Day 3 of 4 wk cycle.

    Workout felt great - short and sweet. Shoulders felt wonderful after the ballistic bench - wierd...
    Time: 45 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's
    - Shoulder Box - 1x8x5's

    Isometric Bench Lockout:
    Supersetted w/ ballistic bench
    - 3x1x145 (120%)

    Ballisitc Bench on Smith (I throw the bar as high as I can):
    Rest - 3min Tempo - 1X00
    - 3x5x20 (15%)

    Felt great on the shoulders!

    Speed Pulldown:
    Rest - 2min
    - 3x5x60

    Kinda wierd - the weight is so light, it just flys...

    Standing DB OHP:
    Rest - 2min
    - 2x8x30/35lbs

    BB Rows to upper abs (underhand grip):
    Rest - 2min
    - 3x8x105lbs

    Cuff Complex
    Rest - 1min
    Standing Laterals: 2x12x10's
    Incline Laterals: 2x10x8's
    L-Laterals off Knee: 2x10x10's
    Subscap Rotations: 2x10x5's

    Forgot to do pinch's...again...
    The fastest way to succeed is to double your failure rate.

  10. #10
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Friday, July 25 2003 - Lower 2

    Day 4 of 4 wk cycle.

    Not bad, I was kinda slow though moving through it - didn't sleep all that well I guess

    Time: 1hr
    ---

    Warmups:
    - Bar Snatches x 10, BW Hypers x 10

    Hang Snatches:
    Rest - 3min
    - 3x5x75/80/75 (80%)

    Pretty quick - still got work on synchronizing heels down when bar snaps to full extension

    Jump Squat:
    Rest - 3min
    - 3x5x20 (10%)

    Did these w/ a light barbell instead of DB's for once - felt better.

    Snatch-Grip Deads off 1 plate:
    Rest - 2min Tempo - modeate negative, and then pop up.
    Warmup - 135x5
    - 2x8x185 (70%)

    Gotta take these more seriously, didn't explode enough

    Leg Curls:
    - 2x8x70lbs

    I tried the plate-loaded machine - couldn't get a comfortable fit - I'll go back to the normal machine next time.

    Core supersetted w/ Calves
    -Hanging Knee Raises: 2x10xBW
    -Pull Throughs: 2x12x80lbs
    -Seated Calves: 3x8x72.5lbs

    That's it.
    The fastest way to succeed is to double your failure rate.

  11. #11
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Monday, July 28 2003 - Upper 1

    Day 5 of 4 wk cycle.

    Workout was long due to increased volume, and my left shoulder tweaked a bit during bench...other than that, not bad...
    Time: 1hr 15 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's
    - Shoulder Box - 1x10x5's

    Flat Bench:
    Rest - 3min Tempo - 10X0
    - 3x5x95 (80%), 3x4x100 (85%)

    - Few tweaks...

    Parallel Grip Chins:
    Rest - 3min Tempo - 1X01
    - 3x4/4/3xBW (85%), 3x5x120 (pulldwns)

    Incline DB bench:
    Rest - 2min
    - 2x8x30's , 2x6x35's

    Seated Cable Row:
    Rest - 2min
    - 2x8x80lbs , 2x6x90lbs (too light)

    Cuff Complex
    Rest - 1min
    Standing Laterals: 2x12x10's
    Incline Laterals: 2x10x8's

    (ran out of time)
    The fastest way to succeed is to double your failure rate.

  12. #12
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19

    Back again

    Well, after a very long layoff due to the sprain of my left knee from a soccer game, I'm gonna give it a go once again...

    Main goals will be to rehab and rebuild the strength that I've lost...Basically a 4-day split (2 upper, 2 lower) for the next 4 wks...hopefully by then I'll be fully recovered, and can start fresh...

    Going to the gym for Day 1 in about 15 minutes.
    The fastest way to succeed is to double your failure rate.

  13. #13
    is numero uno Saint Patrick's Avatar
    Join Date
    May 2002
    Posts
    6,557
    good luck w/ the recovery man
    Age:30
    Height: 5'7"
    Weight: Not Big Enough
    ______________________

    “Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee

  14. #14
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thanks SP Too many injuries - finally getting thru them.
    The fastest way to succeed is to double your failure rate.

  15. #15
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Wednesday, October 15, 2003 - Upper 1

    Day 1 of 4 wk cycle.

    Workout felt pretty good, but I'm weak as hell.
    Time: 45 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's
    - Shoulder Box - 1x8x5's

    Incline Bench:
    - 2 min rest
    - 10,9 x 85
    - 4, 4 x 90

    - This was just to get the feel back into the shoulders.

    T-bar Rows:
    Rest - 2min Tempo - 1X00
    - 5x5x60

    Lateral Raises:
    Rest - 2min
    - 3x10x10's/12.5's/10's

    Forward Incline Raises:
    Rest - 2min
    - 3x10x5's

    - Raises just to test/strengthen the cuffs

    Tri Pressdown:
    Rest - 2min
    - 3x8xPin 5/6/6

    L-Flys:
    Rest - none
    - 2x15x5's

    I've obviously lost a lot of strength - but I'm just focusing on getting back.
    The fastest way to succeed is to double your failure rate.

  16. #16
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thursday, October 16, 2003 - Lower 1

    Day 2 of 4 wk cycle.

    Not bad. Left wrist was a little tweaked on the snatches.
    Time: 1hr

    ---

    Warmups:
    - Bar Snaches, Bar Squats, Bar GMs

    Hang Power Snatch:
    - 1.5 min rest
    - Warmup: Barx5, 65x5, 75x3
    - 5x3x80

    - Little tweak on left wrist - should be okay. I swear, I'm made of glass.

    Box Squats:
    Rest - 45 secs Tempo - 21X1
    - 3x2x95, 4x2x115, 3x2x95

    - Pretty fast - needs to be faster. Need to push more with glutes off box, and have to stop rocking foward just before I go up.

    Hypers:
    Supersetted w/ Calf Raises
    - 1x12x25lb plate, 2x12x45lb plate

    - Good.

    Seated Calf Raises:
    Supersetted w/ Hypers
    - 3x10x125

    Leg Raises:
    Supersetted w/ Twists
    - 2x10xBW

    - Fast and High

    Russian Twists:
    Supersetted w/ LR's
    - 2x10x25lb plate

    - Hard as Hell.
    The fastest way to succeed is to double your failure rate.

  17. #17
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Saturday, October 18, 2003 - Upper 2

    Day 3 of 4 wk cycle.

    Decent.
    Time: 45 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's
    - Shoulder Box - 1x8x5's
    - Bar Snatches

    Standing OHP:
    - 1.5 min rest
    - 5x5x85

    - Tougher than I expected - almost failure on the last set.

    OHP 8" Lockouts:
    Rest - 2min
    - Didn't get to do these - only one rack and it was being used.

    Pullups:
    Rest - 2min
    - 2x3 overhand, 2x3 underhand, 1x3 overhand x BW

    Front Raises:
    Rest - 2min
    - 3x10x10's, 12.5's, 10's

    - Raises just to test/strengthen the cuffs

    Face Pulls:
    Rest - 2min
    - 3x15xPin 9.5

    Light Cuban Presses:
    - 2x15xlight bar
    The fastest way to succeed is to double your failure rate.

  18. #18
    Re-Dedicated midee1's Avatar
    Join Date
    Mar 2003
    Location
    Flatwoods, Ky
    Posts
    1,865
    Man don't injuries suck. Looks like you are on track to heal properly.


    Here's some to help you get back to great health and strength.
    Here we go again!

    "I've seen yer mug. Eeeeeeesh gotta feed ya with teh slingshot!"....Mik in reference to clvmike19

  19. #19
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Thanks midee! Can't wait to be healthy again.
    The fastest way to succeed is to double your failure rate.

  20. #20
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Monday, October 20, 2003 - Lower 2

    Day 4 of 4 wk cycle.

    Workout went okay - but my left knee wasn't feeling very good.
    Time: 1hr

    ---

    Warmups:
    - Bar Snaches, Bar Squats, Bar GMs

    Deadlifts:
    - 2 min rest
    - Warmup: 135x5, 185x5
    - 4x5x225

    - Left knee really felt it on these - may do GM's next time.

    Front Squats:
    Rest - 2min secs
    - 4x7x95

    - Went light since I didn't want to fubar anything else.

    Hamstring Curls:
    Supersetted w/ Calf Raises
    - 2x12xPin 8

    Leg Press Calf Raises:
    Supersetted w/ Curls
    - 2x8xPin 8

    - Wanted to do 3 sets, but knee wasn't having it.

    Wtd Crunches:
    Supersetted w/ Side Bends:
    - Skipped due to time

    Russian Twists:
    Supersetted w/ Crunches:
    - Skipped due to time
    The fastest way to succeed is to double your failure rate.

  21. #21
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Wednesday, October 22, 2003 - Upper 1

    Day 5 of 4 wk cycle.

    Time: 45 min

    ---

    Warmups:
    - Windmills - 1x12x4 directions w/ 5's
    - Shoulder Box - 1x8x5's

    Incline Bench:
    - 2 min rest
    - 4x5x105

    T-bar Rows:
    Rest - 2min Tempo - 1X00
    - 5x5x65

    Lateral Raises:
    Rest - 2min
    - 3x10x10's/12.5's/10's

    Forward Incline Raises:
    Rest - 2min
    - 3x10x5's

    - Raises just to test/strengthen the cuffs

    Tri Pressdown:
    Rest - 2min
    - 3x8xPin 5/6/6.5

    L-Flys:
    Rest - none
    - 2x15x5's
    The fastest way to succeed is to double your failure rate.

  22. #22
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Friday, October 24, 2003 - Lower 1

    Day 6 of 4 wk cycle.

    Time: 1hr

    ---

    Warmups:
    - Bar Snaches, Bar Squats, Bar GMs

    Hang Power Snatch:
    - 1.5 min rest
    - Warmup: Barx5, 65x5, 75x3
    - 4x3x85, 1x3x75

    - Little tweak on right shoulder

    Box Squats:
    - Replaced with Front squats since knee didn't like box squats
    Front Squats:
    -Rest 2min
    - 5x5x115

    Hypers:
    Supersetted w/ Calf Raises
    - 1x12x35lb plate, 1x12x45lb plate, 1x12x2 25's, 1x12x45

    - Good.

    Seated Calf Raises:
    Supersetted w/ Hypers
    - 3x10x125

    Leg Raises:
    Supersetted w/ Twists
    - 2x10xBW

    Side Bends
    Supersetted w/ LR's
    - 2x10x80lb
    The fastest way to succeed is to double your failure rate.

  23. #23
    Wannabebig Member
    Join Date
    Jul 2003
    Posts
    19
    Friday, October 31, 2003 - Lower 2

    Time: 1hr

    ---

    Warmups:
    - Bar Snaches, Bar Squats, Bar GMs

    Narrow GMS:
    - 2 min rest
    - Warmup: 95x5, 95x5
    - 4x5x115

    Front Squats:
    Rest - 2min secs
    - 4x6x115

    Hamstring Curls:
    Supersetted w/ Calf Raises
    - 3x15xPin 8

    Seated Calf Raises:
    Supersetted w/ Curls
    - 3x8x100

    Wtd Crunches:
    Supersetted w/ Side Bends:
    - 2x12x30

    Side Bends:
    Supersetted w/ Crunches:
    - 2x8x80
    The fastest way to succeed is to double your failure rate.

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
  •