Adarq.org

2 December 2013

Bodyweight@session : ~92kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 3 :: Week 1 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
9@85kg
-Awesome. The predicted 1RM (~110kg) is an all time below parellel 
I do have heavier sets logged, but when i filmed them, what i thought was below parallel proved to be slightly above parallel.

BENCH PRESS ( Light day ):
5@42,5kg
5@50kg
5@57,5kg
-All full paused. Strong.

STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand

SEATED CHEST SUPPORTED ROW MACHINE:
10@75kg ( +2 reps ) , ties 
9@75kg ( +1 rep )
8@75kg
-Great. Best ever is 3x10 at that weight.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
15@60kg
-No progress. It is 3xF here, 20 paused reps is brutal.

WEIGHTED CRUNCHES MACHINE:
20@100lbs  ( +5 reps )
20@100lbs  ( +5 reps )
20@100lbs  ( +5 reps )
-Stayed at same load to up volume, nice.

Updated wave 2 results and wave 3 schedule of 5/3/1 , see bottom of this post:  5/3/1 beginner template

Comment:
At the last week of this wave the predicted 1RM stalled, actually it slightly regressed. It is still above the previous wave's though. I consider it reasonable because of the loads, i am reaching loads that i wasn't used to. Example, bench, before 5/3/1  i was doing 3x8 , i had topped at 62,5kg. So the 1st wave had me doing top sets of 60-62,5-65kg. Similar to what i was doing, so i did very well, more than expected. So at the end I rasied the 1RM more than the suggested 2,5kg. That put my top sets at 65-67,5-70 at the 2nd wave. 65 and 67,5 was still a 'natural continuum' so i did well, but 70kg was too heavy. Something similar happens in all lifts. I am recording my heaviest sets ever but the predicted 1RM is slightly lower. I believe that i am still on the right track. I raised the 1RM by small amounts this time so i expect getting used to those new loads will help me excel in the upcoming 3d wave.

28 November 2013

Bodyweight@session : n/a
Soreness : none
Injuries/aches :  none

1,5 hour of full court basketball.
Endurance was the same ( awful ). This time leg muscles gave up on me, vmos, glutes and calves started burning after 1hr.
Jumps felt a bit better though, had more bounce. Only did one rim jump, 10'4'' touch off a dropstep ( 29'' ).

25 November 2013

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 2 :: Week 3 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@70kg
3@80kg
5@90kg
-Great! Predicted 1RM a tiny bit lower than last week's 7@85 but form was better now, less lean plus no squat-morning at all.

BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Too easy. Full pauses in all reps and sets.

STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Added those because i only hit shoulders once a week (OHP), deltoid anterior is neglected.

SEATED CHEST SUPPORTED ROW MACHINE:
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
-Very hard. The minimum 5kg jump of this machine is a lot.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg ( +5 reps )
17@60kg ( +2 reps )
15@60kg
-Stayed at the same load to switch to from 3x15 to 3x20. Failed, 20 reps with pauses at top and bottom of ROM is damn exhausting.

WEIGHTED CRUNCHES MACHINE:
15@100lbs  ( +5 lbs )
15@100lbs  ( +5 lbs )
15@100lbs  ( +5 lbs )
-Nice. Abs keep responding well.

@ian459: You tend to overcomplicate things , feels like you are looking at the tree and you are missing the forest. We were talking you into starting a general strength programm, you found a supermaximal eccentric training article. Now the chat is about basketball and general atheticism, you bring up an article about how long distance tempo running is a useful element in SL jump training. Don't get me wrong, i am not attacking you. This article is a good one, longer distance tempo runs are repeatedly praised by toddday in here too. Just no real reson to search an article about how full court basketball is benefitial for your general athleticism. Wanting to research is always good, but too much analyzing might make you lose focus imho.

21 November 2013

Bodyweight@session : n/a
Soreness : none
Injuries/aches :  none

1,5 hour of full court basketball. Back on the hardwood after 1 year, nice!
Endurance was of course terrible, not only i haven't played basketball for a year but i also haven't done any form of cardio since September 24. Horribly out of shape.
Other than that i felt very strong at the court, the increased weight and my current all time upper body PR strength levels were obvious in taking contact.
I didn't do a lot of jumps since I've been out of that game for too long, a couple of 1-step lead in RVJs were in the 30'' area, not bad.

18 November 2013

Bodyweight@session : ~90,75kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 2 :: Week 2 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@65kg
3@75kg
7@85kg
-Great! Season best, estimated 1RM now above last measured real ( 100kg ).

BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Very easy this time. Doing them paused/speed style.

SEATED CHEST SUPPORTED ROW MACHINE:
10@70kg
10@70kg ( +1 rep )
10@70kg ( +2 reps )
-Those felt very strong.

STANDING CALVE RAISES:
15@60kg
15@60kg
15@60kg
-Full pause at top and bottom of ROM.
Stayed at the same load because i didn't do them last week. Last 2 reps of last 2 sets were very hard.

WEIGHTED CRUNCHES MACHINE:
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
-Upped the load here despite missing them last week. Still very strong.

^This!

Noone on this forum will tell you to just squat. Yes, most of us believe that getting the squat/bw up is the most fundamental base for improving your vert. But each and every one of us will tell you to keep up with : p-chain strength, body fat and most of all doing the actual thing you are trying to do, max effort jumping.

Kingfish is an incredible squatter, but he kept up with all that. He did tons of GHRs and loaded back extensions that he never logged, he did SVJs each and every time he squatted, he is lean as fuck even now at 210+lbs.

There does not have to be a fight between some supposed strength-based and the opposite 'philosophies'. You don't have to become a die-hard powerlifter or plyo-junkie. You don't have to pick a side. Things are VERY simple. Get stronger, stay ( become ) lean, never neglect practicing the actual ability you want to improve (jumping), that is all.

Kelly Baggett discussing the weights make you slow issue:

http://www.higher-faster-sports.com/verticaljumpfaq.html

But I heard I need to squat faster with light weights to improve power production for vertical jumping and that lifting heavy weights will make me slow?

Until you have a really good base of strength in place you will get faster with light weights by increasing the poundage on your max lifts. Let me explain: Let's say we take someone with a 150 pound bench press who wants to be a great shotputter. Someone tells him that he can be an olympic caliber thrower if he just practices being very explosive with light weights. So he trains by putting 100 pounds on the bar and does sets of 5 as fast as he can. What's gonna happen when he goes out and throws against 400 pound bench pressers who can throw 300 pounds around as fast as he can throw 100? He's gonna get his butt kicked that's what's gonna happen.

Just for the sake of argument let's say that the guy who can throw around 100 pounds the fastest will have a superior vertical jump. Who's gonna throw around 100 pounds faster - The guy with a max squat of 135 pounds, or the guy with a max squat of 300 pounds. Definitely the guy with the 300 pound squat. But if we were to compare a 600 pound squatter to an 800 pound squatter in the same task the answer may not be so clear cut.

The main point is, unless you're already stronger than an ox, the fastest way to improve your ability to lift light weights is to increase your maxes, and the best way to do that is to lift fairly heavy with reps between 1 and 10 with weights between 70 and 100% of your 1 rep max. Lifting light loads will not improve max strength. When lifting heav weights the load may not move that fast but it doesn't need to move that fast.

As for heavy weights making you slow, this is only true of people who carry strength training to the extreme. Even then, it's not the strength or heavy weight that creates slowness, it is the excessive muscular bodyweight that can develop. To verify this all you have to do is look at olympic weightlifters. Their entire sport is based on lifting heavy weights, yet they have the best vertical jumps of all athletes and are as fast as sprinters out to 30 meters.

Some people are sometimes under the misguided assumption that strength training with heavy weights makes one slow because it can create a temporary state of fatigue and soreness in the muscles. That fatigue will sometime temporarily "mask" explosiveness. The solution to that is very simple: Take some occassional downtime and let that fatigue dissipate.