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Messages - AGC

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1141
Thanks mate. They're to simulate overloading of the eccentric part of the DL jump, read some good stuff on them by Joel Smith/Raptor here: http://www.adarq.org/forum/article-video-discussion/kettlebell-swing-science/msg73641/?boardseen#new

They're pretty good, will start doing them more often.

1142
Gym

Power clean: 2x40kg, 2x70kgs, 1x75kgs, 1x80kgs, 1x85kgs, 1x87.5kgs  :personal-record: (catch was a bit dodgy but otherwise not bad)

Depth jump: 2x5@24''

KB swing: 3x8@16kgs (the heaviest KB at the gym, tried doing it with two KBs but couldn't control them properly, next time will try with a DB)

Jump squat: 1x6@16kgs, 1x6@32kgs, 2x6@40kgs

RDL: 1x6@60kgs, 1x6@100kgs, 2x3-4@130kgs, 1x6@100kgs

Wide-grip chins: 6,6,6,6

Foam roll/stretch after

1143
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 01, 2012, 10:49:51 pm »
Completely unrelated to seated shoulder press, but congrats on getting your journal to 100 pages! Adarq.org Centurion  :headbang:

1144
I assume you also got a small "book" when you bought it, showing a few exercises, right?

Yep, and a pretty funny training DVD as well. They try REALLY hard to make it seem gimmicky though, that's why I was hesitant to get it. I'd always have more respect for a product if the inventors just said: "Hey, this is what our product can help you with; it should help increase your vertical if used correctly but don't expect 12 inches in a month or anything". I guess that wouldn't appeal to all the gullible vert newbies who want instant inches though.

1145
Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.

Yeah that's pretty much what I felt. I thought I'd give it a go but I'll ditch it for SL bounds next time.

1146
Track

Warmup

Pogos/tuck-jumps

2x7-8 DL bounds for height (w/Power Jumper, 1 band)

2x30m LRLRLR (w/ PJ)

2x7-8 DL bounds (w/o PJ)

2x20m LRLRLR (w/o PJ)

3x50m sprints (timed last one at 6.4 secs)

3x30m heel walks + 3x30m toe walks

I bought a Power Jumper the other day because I'd read good things about it from JackW. I was really impressed, it seemed gimmicky as hell but it really overspeeds your jump. It's more effective with the DL bounds than the SL bounds I think. I'll keep using it in power weeks to increase the intensity of the bounds. I did a set of bounds without it afterwards as recommended by JackW.

1148
Jumps 2:

4 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

An annoying session because the only indoor court I could get was crowded, it's so hard to get a rhythm up when you have to keep waiting for people to shoot. I find my SL jump really suffers with lack of rest. I can jump DL 35'' all day but I need a good few days of rest to max out my SLRVJ.

Week 2/3 - ON/power

Gym

Squat (full): warmup, 1x3@120kgs, 1x3@140kgs, 2x3@150kgs

Unilateral calf raise: 1x10/leg@85kgs, 3x10/leg@120kgs

BSS: 3x6/leg@27,5kg DBs

Really focused on overloading eccentric today. I probably could have gone a bit heavier in the full squat but the speed was good. Full squatting hits my hams so much better than parallel.

1149
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 27, 2012, 09:29:23 am »
I know how you feel Creativelyric. Scooby, you're probably not going to get good results using any program if you're not sleeping enough and doing too many other activities that reduce your recovery time. Sure, you have a baby and everything, but it's just something you need to factor in.

1150
Jumps:

6 SVJs

6 DSVJs

6 DLRVJs

8 SLRVJs

Tried really hard to reduce jump stop height and duration today for DL. SL just worked on acceleration in last few steps.

1151
Sure! I also perform all my own dentistry.

1152
Gym

Power clean: 1x5@50kgs, 1x5@70kgs, 2x4@75kgs

Depth jumps: 3x6@22''

Jump squats: 1x8@16kgs, 3x8@32kgs, 1x8@16kgs

RDLs: 1x8@60kgs, 1x8@100kgs, 1x6@120kgs, 1x8@100kgs, 1x8@60kgs

Also did a few KB swings with 16kgs. Might add them into this session, they're pretty good at getting good hip extension power.

Foam roll stretch after

Overall pretty good. I'm definitely extending a lot more powerfully with my hips for the RDLs compared to when I started them, which is good. Really feel it in the hams.

1153
35" SVJ is boss.  :highfive:

Thanks man. Hopefully it will keep going up.

Track

Warmup (200-300m jog, dynamic drills, tucks)

SL bounds: 4xLRLRLRx30m

DL bounds: 2x8-10 (height), 2x6 (distance)

Pogos: 3x20

3x50m (timed last one at 6.3 sec)

2x100m (timed last one at 12.6 sec)

I thought I'd time my 50m/100m just out of interest (rough times because I was self-timing with a stop-watch, although I'm usually pretty good at getting it close). My speed is OK (given I'm doing these in flat shoes/runners), I just have terrible conditioning at the moment. I'll keep pushing up the distances until I'm able to do something like 2x(50, 100, 120, 100, 50), all close to ME.

1154
So what?

Gives Scoobychau something to do when he's finished BoingVert.

1155
Week 1/3 - ON/volume

Gym

Foam roll warmup + glute bridges

Squat (full depth ATG): warmup 1x8@70kgs, 1x5@120kgs, 4x4@140kgs, 1x20@80kgs (MEBM)

Unilat calf raise: 1x20/leg@70kgs, 2x15/leg@100kgs,

BSS: 2x10/leg@40kgs

Military press: 3x8@40kgs

Decided it's probably best to spead the volume over an extra set because I felt the reps were getting too grindy doing 3x6 last time. Still did 16 reps at 140kgs but they were all much faster. I'd been reading about MEBM and it sounded like the perfect thing to do for volume squats. It was hard as hell. Legs were jelly afterwards. And I don't even think I went heavy enough! I think my 10RM max is probably more like 90-100kgs. But I can see how it could be really effective for power output provided all the reps are explosive enough.

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