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bench 5x175, 3x185, 3x195 -- had more in me but the fucking spotter just grabbed the bar after three and re-racked it! WTF!
24 July 2010
-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Yesterday's dunk session was probably sub-max due to the heat. Today i am perfectly fresh , no soreness , no ankles/shins bugging , nothing like other after-dunking days.
so you had 10lbs in each hand or more than that? then you did 400 walking lunges! that would be pretty tiring
do you squat anymore? that's what i think about when it comes to vertical and speed in the weight room...squat and oly lifts...but i haven't seen a new squatting video on you channel..unless i missed it or something
well i just got back into squatting but i'm not going heavy, and it's more like a quarter-squat jump-squat at the moment.. i don't plan on going heavy anymore.. I go push myself too hard with maximal weights and have gotten some injuries from it.. it's alot safer to push myself with submax weights.. I mean I'd love to work submax (very slow progressive overload) for so long that my max shoots way up, i mean, that has happened as of recent, as a biproduct of those 400 walking lunge sessions + natural ghr's.
so ya i'm going to keep the weights light.
peace man
I know Adam link and a lot of other guys keep telling me to push the weight like it's you max and you will get results
http://vertfreak101.com/training/content.php?178-Wasted-Reps-Wasted-Sets-Wasted-Time --great read by lance
but anyway sometimes i feel that when i do 85% and above on my squat the weight is too heavy to go fast and my form is not good enough either...so i go slow down and as fast as possible up
i'll stick to the original plan for abit adarq, dun wanna cut any corners. full blast mang!
will report back if it gets worse tho.
so you had 10lbs in each hand or more than that? then you did 400 walking lunges! that would be pretty tiring
do you squat anymore? that's what i think about when it comes to vertical and speed in the weight room...squat and oly lifts...but i haven't seen a new squatting video on you channel..unless i missed it or something
that 1st pic was high as hell. how high were u? looked like u were way below wrist but that mite be cam distortion. nice tho.
the last tub i had was cookies and cream, mixed with milk it was just super.
i got myself choc this time. already got a tub of vanilla gainer type mix from proteinfactory, i credit it as the biggest factor in my weight gain from 63 to 69kg.
protein powders are a godsend to me, i just cant find enough protein food, as asian diets are generally heavy on rice, and i cant cook to save my life.
that 10RM thing for 20 is insane, dont think i'll be able to do it.
adarq, my back is bugging abit after all those squats. should i try to bring up the back, via deadlifts or otherwise?
i've never done a deadlift set in my life, i mean i tried, but i could never get used to the form...
the whole thing looks damn exciting!
just got a tub of syntha 6 in... got some caffeine and beta alanine pills left...
i think im ready!
for those tuck jumps, do i tuck my knees to chest, or as i see it from ur vid, heels to butt?
also,
- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
- 2 min rest between superset
- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
- 2 min rest between supersets
do i superset push1 with pull1, or push1 with push2?
cos the sets are not matching, like for S1, its 3 x 8, and then 4 x 8...
thanks!
so you'd do one set by itself for the pulls after you're done with the 3 supersets of push/pull.That actually sounds fantastic, I'll start doing those Monday for my next workout. Also, I might as well add the exercises and weights right now.
* Add weight if necessary
Phase II Day 1:
Barbell front squat: 5x5 @ 155 lbs. (Never really practiced front squat so my weight isn't near as good as what I'd do on back squats.)
Close grip incline bench press (about 14in.): 5x5 @ 115 lbs. (deltoid injury screwed me over on this lift for the longest time)
Bulgarian Split Squat: 2x8 @ bodyweight + 25 lb dumbbells
On arm row (elbow out): 2x8 @ 35 lb dumbbell
Phase II Day 3:
Chinup*: 5x5 @ bw + 20 lbs
Hang clean and press: 5x5 @ 100 lbs (When I finished I realized I definitely should have put more weight on this one)
Cable Pull Throughs: 2x8 @ 45 lbs
Weighted sit ups: 2x8 @ +45 lb plate
Phase II Day 5:
Trap Bar Dead-lift: 5x5 @ 195 lbs.
Dips*: 5x5 @ bw + 45 lb plate
Cable Rows: 2x8 @ 150 lbs.
Reverse Hypers: 2x8
Because I was able to finish all sets of 5 on all the workouts, next week every single weight will be going up.
"In the mountains of truth you will never climb in vain: either you will get up higher today or you will exercise your strength so as to be able to get up higher tomorrow." - Friedrich Nietzsche
Even a constantly frail German philosopher knew the values of progressive overload.
Phase II Day 5 (Day 5)
Last day of the week and all has gone well. I did really heavy dips and trap bar deadlifts, along with cable rows and reverse hypers. I should mention that this first week and the next three are all 5x5 workouts with 2 heavy lifts 3 days/week and 2x8 on supplementary workouts 3 days/week. I don't feel too sore from the dips on my tris or anywhere else from the deadlifts, hypers and rows. That might change tomorrow morning. This first week I made it through all 5 sets of 5 on every workout, every day. Which means I'll be upping the weight next week and hopefully I'll still keep up with the program so I can raise the weight again the week after.
Tomorrow or Monday I'll take measurements and list goals for improvement by the end of the program and I'll also give a specific list of the workouts and weight I do each day just to track my progress better.
I'll also start a stricter diet and carry a watch with a timer so I can eat at regular intervals throughout the day.
IDK i may be an idiot but i like to just get a football and grip it as hard as possible then do the same with a bball
this is and pull ups are done on a ledge on my stairs...i have gotten stronger fingers from it..now i when i deadlift 225 i don't even need to worry about dropping it
I like pullups like that, definitely has a different feel to it.. much less bicep contribution, more lat.but i still am not a great Palmer..maybe that is what i will work on next week
