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Quote from: vag on June 18, 2014, 09:42:30 am

Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau.

  100kg is too weak, even regardless of his weight what if he weighed 30kg?

He said he is 6'5''. The minimum BMI to sustain life is considered to be 13-15.
So for his height he would have to be at least 55kg-60kg to barely sustain life.
He also said he is a semi-pro fairly strong athlete, so he should be well above 'life sustain' level, he could not be less that 70kg.

YOU MAD??? 


Lol, now seriously, And14, it is obvious that it is about strength, you know it too. You just gotta break the plateau that you are stuck in.
The routine you will follow is not that important at this point, whatever well structured you do will work. If i were you, i would choose a 5-reps based template, because at 100kg BW you probably don't want to go pure hypertrophy. Not that it would hurt you if you did it for a month or two but 5s are a great compromise between 'neural' and 'hypertrophy' strength gains.
Here are some possible variations, pick ANY of them, they will all work:
http://www.higher-faster-sports.com/5x5forvert.html

About depth, don't freak out to go ATG, if you can reach around parallel it is fine, pushing against your levers and lengths limitations is pointless. Check this out too:
http://www.higher-faster-sports.com/squatdepth.html

My lifts are plateaued for about two years. Maybe I'm too old to improve, 32... I'd like not to think that though

Nah, age is not a problem as long as you are not injured, trust me!

Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau. On the other hand, 160kg parallel box squat is very good. And the difference to your 100kg full squat is chaotic, it should be something like 10-20%.

So, my wild guess is that full squatting is not your thing, not a rare case for tall guys. However the full squat should never be neglected, but it does not have to be a psychosis either.
So, comnbining all that data leads me to suggest doing something like that in the gym:
-Do 5x5 , ramping the weight and adjusting the depth too. So, with your numbers i would go like:
Warmup set 1 : 6x20kg(bar) , full
Warmup set 2 : 4x40kg , full
Warmup set 2 : 2x60kg , full
Working set 1 : 5x80kg , full
Working set 2 : 5x90kg , full
Working set 3 : 5x100kg , each rep as low as you can to NOT fail, so don't go full and fail, stop a couple inches higher and finish the reps/set
Working set 4 : 5x110kg , each rep as low as you can to NOT fail
Working set 5 : 5x120kg , each rep as low as you can to NOT fail
Repeat that until you can get the 5x100kg full. Then add 2,5kg to the full squats and 5kg to the half squats.
Repeat the process till kingdom come.

OR, split the squatting days to target both qualities:
Day 1 : Full squats : 3x5@85kg, add 2,5kg to the bar every workout until you can't get 3x5, we will talk again then.
Day 2 : Half squats : 4x3@140kg

Also, as a unilateral jumper you will need to give some extra attention to glutes and hamstrings work, i will leave raptor tell you more about that.

Don't take my workouts to the letter, it is just recommendations. Let's see what other people in here think...

What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.

I think any will do, but from what I understand most people in here, including myself, use this:
http://home.fuse.net/clymer/bmi/
Probably because Kelly Baggett linked it at some article, that's where I got it from anyway... 

Oh, I didn't mean that i won't be adding steps, I meant that whenever i add steps i will try to make them accelerating steps leading to a bigger speed at plant. So my jumping sequence will be pretty much the same, from SVJs out to 3-steps runup, but the steps will be fast accelerating ones.
Or did you mean that controlled run-ups have some value too? I am using -and will keep using- the t0ddday's 'earn your steps' method for ME jumping days. So even if controlled plants and jumps have whatever training value too ( e.g. power output mechanics that get screwed from the high-speed plant ) I still have the drop-steps and 1-step jumps in there that are at a very controllable speed by definition, so that is covered too.

Hey

Anyone got some go to workout that will increase athletism..

lift

entropy :   

16 June 2014

Bodyweight@session : 86kg
Soreness : VMOs, barely.
Injuries/aches :  none

ME RIM JUMPS:
SVJ : ~27'' , SEASON BEST!
Dropstep : ~30'' , SEASON BEST!
1-step-DLRVJ : ~31'' , SEASON BEST!
2-steps-DLRVJ : ~31'' , SEASON BEST!
Full runup DLRVJs : ~31'' , SEASON BEST!

This went even better than it looks:
I experimented with fast run-ups/plants. Instead of just 'taking the steps', i was starting 1 step back and starting as if i was sprinting, then plant and jump.
And, i dare to say for the first time EVER, it worked, i was jumping the same with my 'controlled' run-ups/plants. Jumps were easier that way too, i was jumping the same high but it felt much easier.
On the downside, it was like 50-50 on the fast ones, half of them were miss-fires that led to ~2'' lower jumps. Also, i can't yet do both, go max speed and put max power, one compromises the other. But of course that can only improve from here.

Overall ,     

^^^Agree with that analysis.
I already see a big difference from getting my training BW from 92,5kg to 86, but so far i was not sure about the responsible percentages between weight loss and practicing more.
I have not seen yet any significant change in jumping mechanics either. But i am feeling more and more light on my feet on tempos/sprints, together with steady dropping times there.
But looking at the jumps, although the feeling does not say much, the numbers do: SVJ went from  25'' to 26'' , RVJs went from 27''-28'' to 30''. So the 'reactive' jumps respond better.
Again, i am not sure how much of that is the weight-loss and how much all this reactivity training that I've been doing lately.
Why isolate them anyway, lower BW/BF leads to more efficient/safe plyos, so even if it was the plyos that improved the jumps, indirectly BW loss helped there too.