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hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
I havent done 27'' DJs in the past , so todays 25,5'' is PR
As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.
oooh... haha, mayb its just a placebo :p
so, is this current workout scheme ok, or is it still too much volume?
not too good at programming i must say ahha.
week 8
speed squats
3 x 50kg
3 x 60
3 x 70
3 x 80
3 x 85
3 x 90
3 x 95
3 x 95
last set was more a regular squat haha, not much juice left, so i stopped.
pullups
3 x 8
1 x 10
1 x 8
tried to get 2 last sets of 10, but also no more juice left.
barbell stepup
3 x 50
3 x 60
3 x 70
3 x 80
3 x 90
hanging leg raises
5 x 10
hang cleans
4 x 40kg
4 x 50kg
anybody here has experience with leucine?
cos normally during my workout, i take in a serving of xtend + glucose.
today i added in some leucine, and i was blasting thru all the sets, except for the last one for each exercise, after which i stopped and moved on.
Did you test your vert? Wonder what it is...
nope, probably < 20.
That's wild. What was your peak standing vert?
Did you test your vert? Wonder what it is...
Slept like a baby last night, woke up so refreshed this morning I could barely stop smiling. Falling asleep when you're tired and waking when you're done sleeping is one of the greatest things ever. Read the paper this morning, made a little breakfast, did an errand, then went to the gym for a nice easy workout.
Circuit x15mins (HR ~150, changed exercise each time through)
JR x30-60s
lower body mobility exercise
upper body mobility exercise
Jog @9:13 mile pace x20 mins (HR ~160, felt easy but a bit slow for my HR to be that high...need to get back to work on easy cardio)
Cool down
stretch (niiiice and long)
foam roll
Mood today:
6 January 2010
Vertical jump testing
Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.
Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps
2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR !)
Those felt and looked awesome too...
3x4 Running Vertical Jumps : Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR)
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...
not sure why, but probably due to the recent introduction of plyos and the weekly games, im experiencing some aching (tendonitis) in my left knee...
sure hope it clears up asap...
