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Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: May 01, 2010, 11:05:45 pm »
you just made BRUCELEE on this forum extremely jealous..
nice pics man real lean.
:/
when can you get back into the gym 2x/week.. your strength has gone up pretty good, so my prescription now would be to try and gain that explosive strength from the max strength gains you made.. i would have expected a bit more vert gains than you got, with those squat increases, but since it didn't happen it's plan B time.
plan B equals:
- SVJ/RVJ's x 3x3each (just to get some work in), depth jumps 2x5, REA squat 3x3 (wakes you up for squatting), MSEM (2-3x3)+ (4min rest)+ jumpsquat complexes (2-3x5) (+4min rest), 2x/week, 2 sessions per week, then 1 session the next + volume day, repeat
- normal basketball/jumps on other days etc
the key here is the REA, MSEM + jump squat complex.. REA is a good wakeup for squatting, but the MSEM = heavy singles, done with rest in between, for a set.. you've been repping out squat, even if it's for triples, it sounds like you need to MAINTAIN as much max strength as possible, but transition into singles, which will help you with one all out effort each jump (RFD).
i know you might be a little upset, but those gains you made on squat are not fruitless, we just have to try and realize those gains in your jumping.. it depends on experience level, but for some people it transfers right over, for others some alternative methods need to be used such as the MSEM.
you will get those gains man just stay focused.. you've put in great work.
tell me when you can go 2x/week etc, you need to really do something very specific during that time and really improve that explosive strength deficit.
peace
nice pics man real lean.
kinda disappointed that the vert is still abt the same as 2 months ago, at week 17..
when the weightages for most of the lifts have improved some.
i mean, the squat's gone up like 20kg or so, but there's no noticeable jump in vert.
fuck.
:/
when can you get back into the gym 2x/week.. your strength has gone up pretty good, so my prescription now would be to try and gain that explosive strength from the max strength gains you made.. i would have expected a bit more vert gains than you got, with those squat increases, but since it didn't happen it's plan B time.
plan B equals:
- SVJ/RVJ's x 3x3each (just to get some work in), depth jumps 2x5, REA squat 3x3 (wakes you up for squatting), MSEM (2-3x3)+ (4min rest)+ jumpsquat complexes (2-3x5) (+4min rest), 2x/week, 2 sessions per week, then 1 session the next + volume day, repeat
- normal basketball/jumps on other days etc
the key here is the REA, MSEM + jump squat complex.. REA is a good wakeup for squatting, but the MSEM = heavy singles, done with rest in between, for a set.. you've been repping out squat, even if it's for triples, it sounds like you need to MAINTAIN as much max strength as possible, but transition into singles, which will help you with one all out effort each jump (RFD).
i know you might be a little upset, but those gains you made on squat are not fruitless, we just have to try and realize those gains in your jumping.. it depends on experience level, but for some people it transfers right over, for others some alternative methods need to be used such as the MSEM.
you will get those gains man just stay focused.. you've put in great work.
tell me when you can go 2x/week etc, you need to really do something very specific during that time and really improve that explosive strength deficit.
peace
