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Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.
Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.
Warm up
jog to gym
usual
Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow
Cool down
stretch
I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like
Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)
Thoughts?
More flexing and posing will happen now that Im here.
Glad to be here man. I like alot of those extra options on the site.
damn man can't believe you are dropping weight/muscle now, it take sso much work to put on weight and muscle i hate even losing a pound
damn you hit 3 singles with your PR? sick..
Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked!
yea, i actually have 3 vids to upload, the final flying in four final one, the jump mat, and a short bench one also, just really behind in editing, and been real busy with school lately
yea, it's possible, will take some hard work of course and will have to be smart and avoid injuries, etc
so what would you recommend to do this wee, kelly hasn't answered yet, i'm thinking 2 main goals this week, to get myself back from this overreached state, adn to get the achilles feeling good again so no plyos or anything
so i was thinking tomorrow i'll just do some very light squatting at around 30% for like 10 reps and a few sets and maybe just focus on good speed (is it taxing to do speed work also), and then do same with reverse hypers, and then do the upper body chest like. Then Friday i'll do the same for the legs, and then do the upper body back and saturday i'll continue with the program with wk 4 of it and then wk 5 is basically another deload the entire week with just exercises frmo the vertical jump cure and no lifting at all
makes sense, funny how you noticed the nutrition thing even though you were just with them in the weight room.
something else i realized is that most ppl don't really care or give a shit about the science or understanding why or what they are doing, a lot of ppl just want to be told do this and that, even if the logic is stupid they don't have the energy or something to care about it, i think that's why those infomercials like the p 90x, insanity, etc do so well. in p 90 x the guy calls it muscle confusion, that isn't even the proper term is it, he talks about it like it's this crazy scientific principle, when it's common sense.
yea, i have to get my cert real soon, we'll see if i'm able to do any sort of personal training or anything at a gym this summer, hopefully yes
i think that most of my interest in this stuff, stems from myself, from wanting to improve myself. That's where my passion for all this stuff comes from. I was thinking about it though lately, and i have made some pretty impressive results, and of course learned a lot on the way, and made mistakes and wasted time, but that was part of the learning process
when i first started working out seriously at the end of freshman year of college with some guy who had worked out at defranco's i knew absolutely nothing about lifting or anything nutrition or whatever, i didn't even really know if it was possible for me to gain weight/get stronger, thought maybe it was just my body type
anyway so started lifting with that kid in like end of march of freshman year of college at bw of 139, and about 6 ft when i started with him. he basically taught me to eat till i threw up to gain weight, and after the first couple of weeks i finally did gain something and i was so happy i got crazy and started eating more and putting on a lot of pounds each week, i put on a lot of fat as well, but i didn't really know the difference, i did the lifting with him,
anywya now it's about the same time junior year, so it's been about 2 years
my bw started at 139
it's up to 164 right now , so (+25) , my bf% at 139 was probably about 8, and now it's around 10-12, but still put on a ton of muscle
and i was thinking about my vert, my first youtuube vid where i grab rim and dunk a tennis ball, was on a 9 ft 9 rim at a rec center, and that was after i gained inches already after working out a month or two with that kid
b4 that i couldn't even touch rim on the run or nothing, my standing reach is 7 ft 11, so that means my running vert was less than 25 before, i think when i started my standing was actually below 20
i got a vid from ex phys lab, we did the vert jump on the just jump mat, and i got a 29.3 , i think it's pretty legit, tried to keep legs straight on the land, and that was without a warmup or anything, i know could have gotten at least 30with proper warmup. I have the vid will upload it to youtube soon
b4 i started flying in four i just missed touching rim on standing so vert was about 24.5 and now about 29.5, so in the last 6 weeks i have gained about 5 inches on my standing, i think if i let the achilles rest up and give myself a little deload now i could get 30-31 and beat my squat max of 275 for sure
if my standing vert started at a little under 20, means i have gained a good solid 10 inches on my standing in 2 years, not too shabby when starting with no experience initially
so now that i'm thinking about that i think that is pretty extraordinary, especially since i have been pretty much training myself the entire time,haven't really had any formal type of coaching or training, just learning on my own and of course asking questions on forums, reading online, etc and talking to guys you like you has helped a lot.
the goal is a 40 standing vert, my ex phys prof. told me he doesn't think it's reasonable at all for me or logical to even think i can get to a 40, he's saying how genetically gifted the guys are that get to 40, however i think i can def. get there and when i do it will be even a lot more extraodinary. I thought about it hundreds of times and it just seems so possible and realistic to get to a 40 standing vert. The main thing is to keep getting up the squat, getting those muscles stronger, squat up to about 2.3-2.5 bw, weight up about 20 lbs, work on reactivity as i get stronger. I think that's what it is, so the question i ask is; is it realistic to be able to get to a 2.3-2.5bw squat, and i absolutely believe it is so the goal seems really realistic
i'll probably be at bw of around 185-190 when i get there, with a squat of about 450, around 7-8% bf so that will be pretty insane and extraordinary when i get there. Have other goals too when i'm there, in terms of upper body but that's the idea right there of kinda where i want to get
[/quote]yo when you first started training ppl, what things came up that surprised you or you didn't expect
-like the people's motivation, or motor skills, or care for nutrition or whatever
well, i overestimated motivations, i thought they'd be alot higher on average.. most people are highly motivated for a few weeks then slip off into mediocrity.
the people that made the best gains were those that followed post-workout nutrition protein-shakes etc, and shakes throughout the day.. these people gained more strength & more muscle than those who did not.. this goes back to motivation though, if these athletes stuck to a protein-shake protocol, they were usually more dedicated/focused.
most people had really bad glute/ham/vmo development, but that didn't surprise me.
most people hated stretching/foam rolling, but had they done it, they would have been better off.
as for motor skill and stuff like that, too general, everyone had different abilities.. basketball players could learn drills faster than baseball players, but baseball players were stronger in the weight room etc, crap like that.
i wasn't surprised with this but, most people had squatted, but were taught to do so - so inappropriately.. horrible form etc.
most people sucked on unilateral exercises, this goes back to glute/ham/vmo as well as ankles/core.
i dno man not much else, or maybe i jut cant think right now.Quotesomething i keep noticing when i give friends exercises and workouts to do is that the simpler it is the better, like keep it amazingly simple bcs they aren't used to doing any dynamic warmup, using the proper exercise technique, etc
thats good man.. you seem like you'd be able to do some good coaching, especially because you have alot of experience trying to figure out what works, and you're definitely on the right track with your training.. i think that makes the best coaches, the one's who try and really improve their own performance, even if it's nothing extraordinaire.. anyone can read/research/etc, but to actually transform yourself into a better athlete, MEASURABLY, gives alot more insight.
pc man
