Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - AGC

Pages: 1 ... 85 86 [87] 88 89 ... 98
1291
Gym

Squat: 1x10@75kgs, 1x6@120kgs, 1x6@150kgs, 1x8@155kgs  :personal-record:

Barbell calf raise: 1x20@70kgs, 3x20@80kgs

UB stuff

Well once again I felt like absolute shit in the first set of squat, so I went and did a few glute activation exercises and foam rolled a bit and then tried again. Felt a lot better and was somehow able to put 2.5kgs more on than last week.  :headbang:


1292
Jumps session

10 tennis ball SVJ dunks

10-12 SLRVJ dunk attempts - most rolled in with good rim grab, only a few rimmed out

Did this at a school with what seemed to be regulation height or pretty close to (maybe an inch or two lower). This was after I tried about 5 indoor courts to jump at legit 10' but couldn't find any that were open (it's really hard to shoot around indoors anywhere in Melbourne on weekends). The court was turf and soaked from rain so my running verticals weren't as fast as I would have liked but still ok.

Also, I realised lately that I might not be using the right standing reach measurement. The reach I've always listed (230cm in bball shoes, 229cm in regular running shoes) is when I'm standing with my side to the wall rather than balls-to-wall (B2W reach is about 2cm less than side-to-the-wall). Which one do people use? Guess when you jump you're more reaching in front of yourself so B2W is probably more relevant. I didn't really think they'd be different until I measured them both together.

1293
Track

Warmup

3x100m sprints - all around 12.5-6sec

Bounds: LRLRLRx3 (30m), LLLLx3 (15-20m), DLx2 (20m)

Depth jumps from 24'': 2x6

Also did this exercise just for fun where I jumped to grab a high chin-up bar (around 2.80-90m), hanged there for a bit then dropped down for 6 reps

My legs feel so much better after this week compared to the last time I did this. I think proper warmups are key and also really focusing on correct form for bounds.

1294
Gym

Clean: 5x3@60kgs

Jump squat: 5x8-10@32kgs

KB lunges: 3x6/leg@32kg

Pull-ups: 8, 8, 8

I tried to do lunges with a barbel at about 80kgs but my form just sucked, absolutely sucked  :pissed:. I was just off balance and I couldn't consistently do the same movement pattern for 6 reps. I decided just use kettleballs and do them more explosively with better form. I think it was better, will try to improve form with barbell.

1295
Thanks guys, I was pretty happy to get it.

Track

Didn't happen today, too much rain. I went out on the track and did some run-throughs but it was way too slippery for bounds or anything . Most of Australia is flooding at the moment though so it could be worse here. Instead of bounds I'll try and get to basketball early and get a good jumps session in.

1296
Gym

Squat: 1x7@70kgs, 1x6@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@152.5kgs  :personal-record: (1RM calc: 190kgs)

Bilateral calf raises (dumbbell): 3x25@75kgs

UB stuff

I wasn't expecting to get 152.5kgs for even one rep after my first couple of sets, I just felt really weary and my hip flexors were hurting a bit. But I sparked up after 140kgs and then just kept going after 6 reps at 152.5kgs (last few reps were pretty slow but no more than 3-4 secs each which isn't too bad, felt really good).

1297
Jumps

5 SVJs - ~32'' (could pull on rim with one hand)

4 DLRVJs - 33''

3 SLRVJs - hit one around just above my wrist (maybe 5.5'' down hand) which is pretty good, maybe around 34.5'' which is very close to a PR. Had a few dunk attempts that rolled in with rim grab but still about 2'' from dunking more cleanly (i.e actually dunking  ;D).

Jumped in between pickup games. I read about how caffeine/energy drinks can temporarily boost jumps and since I don't drink coffee/tea/energy drinks at all normally thought I'd give it a try and downed a Red Bull before playing. It definitely helps, I hit pretty high today, felt really energised. I think I will keep going with this cycle and see how I jump in three weeks.

1298
Gym - light weights

Clean: 2x5@55kgs

Jump squats: 4x8@8kgs

Speed lunges: 3x12-14/leg@20kgs

Chinups: 15, 10, 8

Bench: 1x8@50kgs, 3x6@80kgs

Legs feel good today, not sore at all like last weekend.

1299
word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much.  After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!

Yep, for sure. Thanks man.

-------------------------------------------------------------------------------

Man I needed this recovery week. So sore today. Having cold baths and icing knees/joints every day really helps though.

1300
Track

Warmup

2x20 pogos

Few 30m acceleration sprints (80%)

3x6 tuck jumps

Few 20m LRLRLR bounds with 10m lead-in (low intensity)

1x40m 1-2-3-jumps (SL)

My legs felt like a pile of bricks hitting the ground today after basketball last night (in which I hit the deck a few times) but feel good now post-training.

1301
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.

You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.

However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.

This is what I have come to over the past 5-6 months. But more research neesd to be done.

As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.

Heavy: yes, slow: no. When I'm doing them I try to do them as explosively as possible (in fact if I 'stall' coming up then I stop as the weight is too heavy to lift explosively). I don't think it's affected my bounding too much, and the program I based this on (Joel Smith's SLRVJ improvement) calls for bounds sessions after heavy 1/2 squats and box step-ups etc, and it's pretty solid. But I hear what you're saying. I want to get my squat to nearly 2.3-5x BW and when that happens I'll prob focus more on utilising that strength with 1/2, jump, REA squats etc. Not 100% convinced on why strength training woudn't help running bounds in the long run...interested to hear what Raptor thinks.

Good point on the DLs, might try and include SL dumbbell DLs at some point.
 
(Re not doing heavy squats this week, read above: I'm having a rest/recovery week to try and get some good high jumps in this w/e)

1302
Gym

Squat (focusing on speed): 2x10@60kgs, 3x10@80kgs, 2x10@90kgs (~50% of 1RM)

Calf raise: 3x25/leg@35kgs

UB stuff

Felt weird squatting so light  :huh:


1303
Jumps:

6 SVJs

15+ 2-step VJs

6 SLRVJs

Felt pretty good today, was able to grab ring with both hands off 2-steps. The court I jumped on was too slippery for many full speed RVJs however.

I think I need to add in a rest week (similar to the Joel Smith block I did last year), mainly to let my shins recover a bit from the bounding and to try for max jumps at end of week. I think a two week on, one week off approach will work OK, with the rest week something like:

Mon: Weights - squats (maybe try slightly lower weight, higher reps)

Wed: Track - sprints, bounds and sub-max jumps

Fri: Weights: lunges, calf raises, jump squats, oly lifts (light)

Sun: Jumps (max effort)

1304
Track

Warmup

Sprints: 80,100,120,100,80

Bounds: LLLx2, RRRx2, LRLRLRx3

Depth jumps: 4x6@24''

1305
Gym

Lunge: 4x8/leg@70kgs

Clean: 4x5@50kgs

Calf raises: 4x30@16kgs

Jump Squats: 2x12@16kgs, 2x12@20kgs

Pull-ups: 12,10,10

Pages: 1 ... 85 86 [87] 88 89 ... 98