1726
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 25, 2011, 02:29:56 pm »
Maybe 30lbs more?
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1727
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 25, 2011, 12:35:40 am »
In that case, you'll be needed more efficiency work to keep up like i thought. and the fact that you're a 2 foot jumper is perfect.
I would simply do starting strength's 3x5 program with some light plyos:
Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5
Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5
Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.
Example:
week 1
mon - A
wed - B
fri - A
week 2
mon - B
wed - A
fri - B
Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
I would simply do starting strength's 3x5 program with some light plyos:
Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5
Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5
Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.
Example:
week 1
mon - A
wed - B
fri - A
week 2
mon - B
wed - A
fri - B
Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
1728
Pics, Videos, & Links / Re: Squat 360x5 (also 365x5)
« on: May 24, 2011, 11:17:14 pm »
update
<a href="http://www.youtube.com/watch?v=fMbuo7PetZw" target="_blank">http://www.youtube.com/watch?v=fMbuo7PetZw</a>
I knew i'd get it!
I knew i'd get it!
1729
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 24, 2011, 10:57:38 pm »
If your running vertical is 37" with only a ~1.5x bodyweight squat, that means you must have some insane plyometric ability, aside from the fact that your running is 7" higher than your standing. My best guess would be that you would benefit A LOT from increasing your squat while maintaining some movement efficiency. For comparison, I needed a ~2.0x bodyweight squat to jump 37" running.
Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?
Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?
1730
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 24, 2011, 09:55:38 pm »360 x 5 = 405
dammit! 1RM calculators are surely underestimating my 1RM... I SUCK at repping out, that's probably why.
At 330 for 10x3 I maxed out 415...
How bout 365x5? I'm about to attempt it in a few hours. I think I'll get it on camera.
I think that's actually a good thing... sucking at repping out should mean you're mostly a fast-twitch guy so...
I hope that's the case!
Btw, I kept my word, and I got 365 on camera just a few hours ago. Uploading soon.
edit:
1731
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 24, 2011, 05:56:46 pm »360 x 5 = 405
dammit! 1RM calculators are surely underestimating my 1RM... I SUCK at repping out, that's probably why.
At 330 for 10x3 I maxed out 415...
How bout 365x5? I'm about to attempt it in a few hours. I think I'll get it on camera.
1732
Strength, Power, Reactivity, & Speed Discussion / Re: How to structure leg workouts ?
« on: May 24, 2011, 05:54:22 pm »
Depends on your current strength and weaknesses. Tell us some stats:
age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
1733
Program Review / Re: frank yang "40 inch vertical program"
« on: May 24, 2011, 01:10:09 am »it all depends on how you are built for the most part.. some people naturally excel at rep work, like myself, so it's very easy to hit true 8-10RM's without any acclimation phase.. other people will struggle. Also, my 10RM will always overestimate my 1RM because of how good I am naturally at rep work... it's not good to use 10RM anyway to predict 1RM so i guess that point is moot anyway.. but the same applies to 5RM so I guess it isn't moot heh.. my 5RM will always overestimate my 1RM based on how I am built naturally. I recover better between reps than someone who is pure power for example, I can hit multiple grinder's in a set whereas someone who is really powerful struggles to even finish one grinder.I crumble in the face of high-rep work
dno just my 2cents.
pc
1734
Strength, Power, Reactivity, & Speed Discussion / Re: Need help programming my next macrocycle
« on: May 23, 2011, 08:13:30 pm »
Thanks for the help ^^^
How does this look?
sets x reps
Intro Plyo Phase (4 weeks)
Heavy Plyo Phase (8 weeks)
In the heavy plyo phase I decided to squat 3x a week because even if I miss a single day, my squat immediately drops buy about 10-15lbs and I don't want that. The 8 rep squat on Friday is to facilitate some blood and just promote recovery.
How does this look?
sets x reps
Intro Plyo Phase (4 weeks)
Quote
Monday
Lateral Cone Hops 2x10
12" Depth Jumps 2x3
Squat 3x5 (87%)
Wednesday
10yd Sprints 5x1
Max Effort RVJ 5x1
Squat 1x1 (87%)
Friday
Single Leg Slaloms 2x20/leg
Squat 3x5 (87%)
Heavy Plyo Phase (8 weeks)
Quote
Monday
Lateral Cone Hops 3x10
18" Depth Jumps 4x4
Squat 3x3 (87%)
Wednesday
Tuck Jumps 3x8
40yd Sprints 4x1
Squat 3x1 (87%)
Friday
Lateral Cone Hops 3x10
24" Depth Jumps 5x3
Squat 1x1 (87%), 1x8 (55%)
In the heavy plyo phase I decided to squat 3x a week because even if I miss a single day, my squat immediately drops buy about 10-15lbs and I don't want that. The 8 rep squat on Friday is to facilitate some blood and just promote recovery.
1735
Pics, Videos, & Links / Re: Squat 360x5
« on: May 23, 2011, 07:53:13 pm »Nice work son! Good bar speed on the heavy weight too, you make it look easy like you had 3 more in the tank!
However the old guy with the beer belly didn't look impressed.
No way man, when I was on that 5th rep it felt impossible. It always seems that when I look back on the video I have a little more left though, kinda weird. Maybe I do but don't realize it whlile squatting?
Btw, old man with belly proceeded to the right to do leg presses where I then saw his pendulous balls hang out his shorts. Not the first time.
1736
Strength, Power, Reactivity, & Speed Discussion / Re: Glute Hamstring Raise
« on: May 23, 2011, 07:42:24 pm »The barbell will move. You'll have to set the barbell in a power rack so that when you pull on it with your legs, it just holds up against the stands.
You can also use the Smith Machine for this. (One of the few legitimate uses of the Smith Machine.) I put about 225lbs on it and then get a bench to lie on. Set the height of the Smith Machine so that it is slightly above the height of the bench. Then lie face down on the bench and stick your feet underneath the Smith Machine barbell. You can also use the Pussy pad for this to protect your ankles. (Also a legitimate use of the pad.)
ah, perfect. smith machine is also good for keeping some idiots away from the power cage / squat rack.
1737
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: May 22, 2011, 10:32:49 pm »1738
Strength, Power, Reactivity, & Speed Discussion / Need help programming my next macrocycle
« on: May 22, 2011, 10:25:02 pm »
tl;dr version
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)
I also want to incorporate plyos. How?
My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.
After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.
I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.
At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?
So, this is where I need your help. This is what my workout looks like right now:
Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)
Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)
Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)
Question is,
Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)
THEN
Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)
Current: Squat 420, weigh 210
July 1st: Squat 440, weigh 210-215
Sept 10th: Squat 415+, weigh 185 (2.25x bw squat is goal)
I also want to incorporate plyos. How?
My plan is to max my squat at least 440lbs by July 1st, while weighing between 210-215lbs.
Currently, I'm at ~420lbs and weigh ~210lbs.
I need 20lbs more in 6 weeks, or 3.3lbs a week.
After July 1st, I'll be on summer vacation in Europe, where it is ALWAYS VERY EASY for me to lose weight. I regularly lose about 15-20lbs every summer (within 45 days) without even trying. This time, I will try.
I want to drop to about 185lbs by September 10th, while trying to maintain my max squat as much as possible (no lower than 415lbs). Assuming I'll be at 215lbs on July 1st, this is a 30lb drop in 72 days. But hey, I might weigh less, or my squat might not drop that much so I don't even need to lose as much weight to get to 2.25x bw in my squat.
Also
, since I measure myself in clothes, and since I'm creatine loaded right now, and since I'll fast for Ramadan for a part of the summer, about 10lbs of this will be VERY easy to get off (clothes and a lot of water weight). Then there's the other 20lbs, which I'll work for.
At the same time, however, I would like to work on my plyometric ability. I have not done heavy plyos in about a year.
I mean, if I'm just trying to maintain my squat, I might as well do some plyos, right?
So, this is where I need your help. This is what my workout looks like right now:
Mon
Squat 3x5 (355lbs)
Bench 3x5 (200lbs)
Chin up 3x5 (+45lbs)
Wed
Squat 1x1 (355lbs) [light day]
Bench 3x8 (185lbs)
Chin up 3x8 (+35lbs)
Fri
Squat 3x5 (360lbs)
Bench 3x5 (205lbs) <-------- So basically I go up 5lbs every workout on squat, bench, chin once I complete all 3x5.
Chin up 3x5 (+50lbs)
Question is,
Can somebody create a workout template for me where I focus on squat (mon-wed-fri, wed being light) but introduce some plyos for 4 weeks?
(keep in mind I don't mind gaining weight here)
THEN
Can somebody create a workout template for me where I can focus on heavy plyos, while maintaining squat for 8 weeks?
(keep in mind I'm trying to lose fat here)
1739
Pics, Videos, & Links / Squat 360x5 (also 365x5)
« on: May 22, 2011, 10:16:48 pm »Most I've ever done (for 5 reps) in my life. That was the 3rd set of 5 reps.
Tuesday will be the milestone day where I will hopefully get 365x5 for at least one set. It will probably be just one set, and the last rep will probably be a grinder.
LOL @ "What are you training for?" at the very end, had no clue he said that till I uploaded this.
1740
Pics, Videos, & Links / Re: The best plant I have ever seen
« on: May 22, 2011, 09:47:35 pm »
here's another
<a href="http://www.youtube.com/watch?v=b1YsJyPB2lc" target="_blank">http://www.youtube.com/watch?v=b1YsJyPB2lc</a>