Adarq.org

Why do you have a lower 1RM in the power clean than me? wtf...

Well it could be a bit higher but I don't wanna sacrifice form too much. I'm happy building it up in small amounts with good form because it's a lot more technical than say a back squat. I see lots of guys in the gym cleaning 80-90kgs with shit form, I'm sure I could I could heave up 85-90kgs with my back but don't know how effective that would be. So ~75-80kgs is good for singles atm, will definitely try and keep pushing up the weight though.

Jumps:

Few SVJs

8-10 DSVJs - getting high on these, felt really fast, def around 34''

4 DLRVJs

8 SLRVJs - highest prob 34.5-35''

Tried playing around with my technique for SLs today. It's tough though because I jump a lot lower by straightening my take-off leg too much. It's a pretty fine balance between straight enough to act as a lever, and too straight where my stablisers are completely shutting down the jump. But I think I'm holding my run-up speed better. I feel I could get a few inches more if I can just get my technique down right.

Have you got any recent vids/YT channel?

Yeah a few, check one page back.

Week 2 - more speed/intensity, less volume

Squat (parallel): Warmup, 1x5@110kgs, 2x4@150kgs, 1x5@110kgs (really focusing on bar speed, as explosive as possible)

Calf raise: 1x15@150kgs, 2x10@160kgs (same as above)

Bss: 3x8/leg@40kgs

DB shoulder press: 3x6@40kgs

15 mins foam roll/stretch post-training

Speed was the focus today. Once my squat reps at 150kgs were greater than ~2secs I stopped.

Jumps:

5 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

All submax efforts as my legs are completely dead, just working on increasing speed of last few strides before jump.

Track (yesterday):

4x50m sprints

DL bounds: 3x7-8 height, 2x8 distance

SL bounds: LRLRx3x20m

Pogos: 3x20

Recovery session (today):

30 mins in the gym foam rolling, stretching and bit of core (sit-ups and weighted leg raise).

Hey man, glad you like it! It's worked pretty well for me I think. I agree that doing Tues/Fri earlier in the day is good: in my experience, you need the extra rest to do the Thurs/Sun sessions at a good intensity level. The only hard bit is that it can difficult to transition mentally from Sunday jumps into the next block on Monday, but so long as on Sunday night you have a really good rest/foam roll/cold bath, then it's usually OK.

Looking great ^^^

In the one leg jump, if you could use more speed you'd get much higher. You got a lot of hip involvement there.

In the SVJ try to get your arms behind you and use a double arm swing. You're just opening the chest now IMO.

Thanks man, yeah looking at the videos again my SVJ form wasn't actually that good. I think I jumped well because I had good rest, rather than good technique. And my SLRVJ is still a work in progress, but at least I've got room to improve on 37''.

Week 1 - ON/volume

Gym

Squat (full today): 2x6@60kgs (warmup), 2x6@120kgs, 2x5@140kgs

Calf raise: 1x20@110kgs, 2x20@160kgs

BSS: 3x7-8/leg@25kgs

Dumbbell shoulder press: 3x12-14@12.5kgs*2

I went easy-ish on the squat weight because my legs are still pretty fatigued from a few days ago but decided to increase volume this week and also test my hips out and go full depth. Had a little bit of hip pain at first but it went away pretty quick and I had no problems finishing.

This is what this 3wk block will look like (based it on Joel Smith's old SLRVJ jump cycle):

Week 1 - ON\Volume
Week 2 - ON\Power (less rep/more weight/intensity than week 1)
Week 3 - OFF\Rest/peaking

Jump test at 10':

5 SVJs, highest:

<a href="http://www.youtube.com/watch?v=OfIqUfEiEJw" target="_blank">http://www.youtube.com/watch?v=OfIqUfEiEJw</a>



6 DSVJs, highest:

<a href="http://www.youtube.com/watch?v=DHd0ZPxlYMY" target="_blank">http://www.youtube.com/watch?v=DHd0ZPxlYMY</a>

5 DLRVJs, highest:

<a href="http://www.youtube.com/watch?v=xNplcUv0qgY" target="_blank">http://www.youtube.com/watch?v=xNplcUv0qgY</a>

6 SLRVJs - highest:

<a href="http://www.youtube.com/watch?v=TgVY5poFLC8" target="_blank">http://www.youtube.com/watch?v=TgVY5poFLC8</a>



Pretty happy with the jumps today, I think my best SVJ was around 34'' and SLRVJ around 37'' which would both be  s. My reach in those shoes is 228cm and the ring was 10', so hitting wrist at the rim for me is 7'' which works out to be 323cm - 228cm = 95cm or 37''. My DLRVJs weren't as good, couldn't get my run-up right but still OK height-wise, maybe around 34-5''. I think this block I've been doing has been working for me so I'm gonna try another cycle or two and see how it goes.