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Quote from: Dreyth on February 03, 2015, 03:50:13 pm

Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift  1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.

Havent lifted since Thursday. Skipped my deadlift day.

Muscles are recovered, but I've been sleeping like complete crap. I'll still test out some jumps today though and see what happens.

I'm switching to full body workouts today.

Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.

t rex arms, and i still cant bench for shit


 

Week 44

Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5                         >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Damn I dropped a lot.
135 x 5                     >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2

Incline DB Press
65's x 12                     >> 60sec rests.
65's x 6

Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR

Did some jumping beforehand. Didn't get as high as I wanted off run ups to be honest. Almost two-hand tomahawked a women's ball though. I got high enough for it but kept missing.

As for standing jumps... I can touch the rim with two hands. With one hand, I surprised myself and got the bottom of my palm on the rim. After two weeks of practicing standing jumps, I should really be able to get my wrist to the rim.

This calculator http://www.higher-faster-sports.com/verticaljumpcalculator.html (405max, 190bw) puts my standing vert at >35" and I'm nowhere near that. I have shitty movement efficiency. I have barely jumped in the past year. But that's good -- it means I can potentially jump much higher with practice! On top of that I was pretty bad with my arm swings and stuff.

I think I hit a 30" standing vert today. I need to measure my reach accurately though.

On another note, I finished my cut. I'm at 190lbs. I will probably bounce between 189-193 though. I know that going to maintenance cals right now will immediately bump me up to 193 or so from the water weight and glycogen storage. I would like to stay at ~190 for a good two months or so at this point. I want to regain the little strength I've lost in the last two months.

Accidentally slept after work yesterday so I missed out on the gym. Again.

Haven't squatted since saturday. Havent lifted since sunday. It's now thursday.

My squat and deadlift will undoubtedly drop because its been too long of a hiatus... but my jumps will probably be high as hell today, with what little movement efficiency i have.

we'll see!

Gym was closed yesterday due to the storm. I maxed out 3 days ago. So i've been inactive and recovered.

I'll test out my vertical today and see what I'll be jumping... cant do running jumps tho, its volleyball day at the gym. they take up the whole court.

I didnt expect the fuck yes when i watched the vid lol. That was the guy recording.

Ill be working on some SVJ's soon. Probably more seriously when I get to a 2.25x bodyweights squat. Im just chasing relative strength for now.

I barely ever jump (maybe once a month) but i can hang on the rim from a stand still right now. Yesterday i threw down a few two handers pretty easily. I can definitely tomahawl after 2-3 weeks of basketball. I feel very uncoordinated right now.

Summer time i should be hitting all-time PR's in my jump... For the first time in 5 years

wrong analogy, dreyth. ankle isn't like your elbow, it's like your wrist. dorsiflexion can definitely be limited by stiffness on the back side of your leg, and while your foot gets in the way of extreme end-ROM, the limiting factor for most people is soft tissue. the classic illustration of this is people from places where chairs are not common, who spend their whole lives moving in and out of deep squats and are capable of a lot of dorsiflexion with minimal effort. e.g., this guy



similarly, wrist dorsiflexion can be limited (and often is) by forearm muscle/tendon tightness and immobility.

I was talking about my own ankles. The back sides of my legs arent stiff. I can "stretch" my calves on the edge of a block and go as far as possible and not feel a stretch like I used to.

Whats limiting me there? What are the ways to continue increasing my dorsiflexion at this point?