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@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

before heavy lower leg days.. some good exercises are, from most simple to advanced:
- paused jumping clean pulls from hang : sets of 3-5
- jump squats for singles (rest between reps of ~30s, like you would when testing vert) (barbell or vest, preferably barbell, 20-30% 1RM)
- REA squat : work up to ~50% initially, 3-5x3.
- depth jumps from at or above SVJ: 3-4x5



np man

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

ya man....... that's not a good thing when it comes to peaking your performance.. it can be fine in short blocks, but people tend to spend way too much time in a fatigue state, when it's so easy to jump out using low volume/high intensity training - get in get out type training.

pc man hope this new stuff goes good for you.

if you need links of the clean pulls or whatever tell me, i have them on my youtube.

Indirect idea from Vag, thanks Vag

I'd rather post on my forum. Also, traditional blog format bugs me, I've never liked it.

PERFORMANCE TRAINING

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1. Simple active-dynamic warmup

Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???

well i have a few hunches on it based on what we see in the log..

1) he was around 31-32" RVJ on dec 31, which was a PR, so his recent jumping might just be disguised in some fatigue.. he has PR'd what - DL and squat since then right? when you're PR'n in lifts, you're going to have alot of 'oscillations' in jumping, due to the supercompensation/fatigue "cycle" created by PR'n lifts.

2) he's been operating in the 5 rep range for too long.. this is what I really think is happening.. him going into a 5/3/1 setup might cause some new jump PR's to show up.. regardless of 5/3/1, i'm in favor of him (and everyone) not spending too much time at a certain rep range.. i find singles to be the most effective way of getting rid of any fatigue or MAL-ADAPTATIONS from successive rep lifting, ie, negative adaptations in starting strength/RFD.. successive rep lifts (ie 5 reps) are good for muscle/strength gain, but they can produce negative adaptations in starting strength (slowly it down significantly, though it may seem small).

as far as singles go, im talking like 5x1, 8x1, etc, with anywhere from 85-95% 1RM..

you could do 4 weeks of lifting with 5's, then transition into 2 weeks of singles.. or do singles every 3rd-4th workout and try and PR 2 days following the singles.. stuff like that.

weightlifting is a battle between negative adaptations and positive adaptations.. positive adaptations in max strength can lead to negative adaptations in RFD.. the stimuli have to be balanced out so not to wreck RFD, imo.

so him planning to do 5/3/1 might be a good idea.. at least it will spread the spectrum around a bit.


peace man


edit: you could also incorporate light jump squats (not rebounding, ~20-30%) / REA singles-triples before your heavy squat sessions etc.. in order to keep providing that stimulus.

edit #2: oh, if you're referring to his jumping in general, it's an rfd issue.. i'd tackle that by making sure to include some explosive overloaded movement prior to squatting, say, every other session... and then making use of singles in blocks while trying to PR, after spending time in a strength block.. so that goes back to my 4 week strength / 2 week singles comment earlier.

gn im out

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WTF

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength!

haha weird...!