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Messages - AGC

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1201
For me, half squats are terribly hard. I find it very difficult to reverse the movement at that depth. No wonder my two footed jumps suck.

Yeah I think if I had done an extra 10kgs they would have been a lot harder. I find that going full ATG is sometimes a little easier than a parallel depth with the same weight because you can use the momentum going down to rebound back up a bit. Obviously a paused full squat would be super hard but I've never really done them before.

1202
How hard are half squats vs full squats?

Well compared to my usual parallel depth squats they're pretty easy, feels like as soon as you go down a bit, you're already coming back up. The reps were fairly intense individually but I didn't feel tired or anything afterwards. Made my legs feel really ready for jumping though.

1203
Gym

Depth jumps@20'': 3x4

Half-squat (explosive): Warmup set@70kgs, 1x4@120kgs, 1x4@160kgs, 1x3@170kgs

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

1204
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 07, 2012, 12:04:21 am »
Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.

I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!

1205
Gym (yesterday):

30 mins of just foam rolling and stretch -  legs felt amazing afterwards

Track:

Warmup

Pogos: 4x10

DL bounds for height: 3x6 (low-intensity)

SL bounds: 2x20m LRLRLR (low-intensity)

Few sprints (70%)


1206
Jumps 2:

4 SVJs

8 DSVJs

5 DLRVJs

4 SLRVJs

Jumps were good today, better than a few days ago. I was hanging off the ring from a drop-step, which I've never done before.  Hoping after resting up this week I can go for some PRs.

1207
Jumps:

5 SVJs

5x2 DSVJs (warming up for the RVJs)

4 DLRVJs (30 secs rest b/w)

4 SLRVJs (30secs rest b/w)

Good session today. I had played a full game of soccer prior (wasn't planning on doing that but this team at work needed players so I helped out), I wasn't nearly at 100% but I was still getting up pretty well. So happy to have found an indoor court I can use at work now.

1208
Gym:

Cleans: 1x5@50kgs, 1x5@60kgs, 1x5@70kgs, 1@75kgs

Jump squats: 4x8@ 25kgs

Depth jumps (30''): 3x5

RDLs: 2x8@90kgs, 1x8@105kgs, 1x8@50kgs

Hip cable extension: 2x10/leg@18kgs

Core: Weighted sit-ups, leg raises w/10kgs

Wide-grip chins: 5,6,8,6,5

1209
Track:

Warmup

3x50m sprints

3x20 pogos

DL Bounds: Distance: 2x6, Height: 3x6

SL bounds: LRLRLRx2x20m

Some line hops and skipping as well
 
In-game jumps later that night

1210
Jumps (yesterday):

4 SVJs

4 SLRVJs

6-7 DLRVJs (all submax, hamstrings were toast after RDLs on Friday)

Gym:

Squats (depth between parallel/half): warmup, 1x4@140kgs, 2x4@160kgs

Calf raises: 1x20@140kgs, 2x20@160kgs

BSS: 3x7-8/leg@12.5kgs

Core: Leg raises for 3x10@10kgs, front and side planks for 1min/30sec

Foam roll/stretch

It felt good to go heavy again on squats, I found that if I stop just above my usual parallel depth (nearly half-squat depth), then I can do them with no pain at all in hips. They felt pretty easy (I could have grinded out 8-10 reps) so I don't think my max strength has slipped too much.

1211
17.5 kg for the jumpsquats?

Not using a barbell huh?

Nope, used one of those premade barbells that have set weights. It's good because I can go hide somewhere with it while I do them, everyone looks at you like you're a freak if you do jump squats in the rack  :huh:. I have never seen anyone else at my gym do the stuff I do so I get some funny looks sometimes.

1212
Gym:

Cleans: 2x5@60kgs, 2x5@72.5kgs  :personal-record:

Jump squats: 3x8-9@17.5kgs

Depth jumps: 4x8@18'' (the only box at the gym)

RDL: 1x8@50kgs, 2x8@80kgs, 1x8@100kgs, 1x8@50kgs

Hip cable extension: 1x10/leg@13kgs, 2x10/leg@18kg, 1x10/leg@22kgs

Upper body (DB shoulder press, chins), core (leg raises w/ med ball, side planks), foam roll stretch

1213
Jumps/track

4DLRVJs

Few SVJs

3x50m sprints

3x6 tuck jumps

3x20 pogos

Few SL bounds and line hops

I used a court at my uni I've avoided because it's on asphalt, and now I remember why. I just cannot jump on asphalt. It's like my knees know if I'm jumping on it and get sore after only a few jumps. I stopped and went to the track and did some light stuff and it just disappeared, no pain whatsoever. It's weird, but luckily the sports centre at uni (which normally charges $55+ to hire courts for an hour) are finally letting people do casual shooting at lunchtimes on Friday. So I will prob switch Thurs and Fri around so i can jump on hardwood.

1214
Track:

Warmup

4x50m sprints

DL bounds: Height (2x6), Distance (2x6), Alt height and distance (1x6)

Tuck jumps: 2x6

SL bounds: LRLRx3x20m

Pogos: 3x20

Didn't do the longer sprints today because I'm sick and felt like passing out after the 50m sprints  :huh:

1215
Gym:
Calf raise: 1x20@110kgs, 1x20@150kgs, 1x20@160kgs  :personal-record:

BSS: 1x8/leg@20kgs, 2x8/leg@25kgs

Hip cable extension: 3x10/leg@20kgs

Core, UB stuff

For squats I kept the weight low (70kgs) and just focused on blasting it up really fast and getting form exactly right. Next session I will get a video (my old gym didn't allow videos but this new one does). I did some BSSs in lieu of heavy squats and they owned me. I forgot how tough these can be.

My training plan atm is pretty much the same as the one I've been doing with a few important changes:

MON: Gym - heavy legs (mainly quads, glutes)
- Squats (will be heavy once I get back into them, low rep e.g. 3x3 heavy weight)
- BSS (this is a great assistance exercise, don't know why I stopped doing them)
- Calf raise
- Hip isolation exercise (either hip thrusts or cable)
- Core, UB (pull-ups or dumbbell shoulder press)

TUES: Track
- short sprints (e.g. 3x50m 100%)
- longer sprints (100m, 120m, 100m etc.)
- bounds (probably focus more on DL bounds for the time being)

WED: Rest
- foam roll and stretch

THURS: Gym (explosive exercises/hamstrings)
- Cleans/snatches
- RDL
- Jump squats
- Depth jumps

FRI: Jumps
- 6+ of each jump (SLRVJ. DLRVJ, SVJ)

SAT: Rest
-foam roll and stretch

SUN: Jumps
- 6+ of each jump (more effort than Thurs)

So it's not radically different (which is a good thing), but just a few changes. The main difference is less bounds volume (because I suck at them and it's just hurting my legs) and more jumps. I think I've never been jumping enough through the week, I've always just concentrated it on one day. Also swapped lunges for BSS and added in RDL for hamstrings (which I'd been neglecting) and some hip/glute work to target weaknesses in those areas.

2 weeks of this then a rest week where I might try and incorporate some STIM methods, but only if I'm not limited by my hip. Then go for some PRs later in the week

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