4126
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2011, 06:27:34 pm »and i am not a hot blonde
Like, who cares? As long as you can pistol squat, we can date each other.
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4127
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2011, 04:18:24 pm »Pistols. Nice. I like pistol squats. Theyre very cool. Never seen them done to a box though.
Like this , but i am holding 10kg dumbells in each hand and i am not a hot blonde
4128
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2011, 03:09:06 pm »
16 July 2011
Bodyweight@session : ~190
Injuries/aches : none
Soreness : none
Got those stitches from my back removed so couldn't do any dynamic stuff.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
10x2@BW+45lbs.
-Awesome
SL KING DEADLIFT ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
Bodyweight@session : ~190
Injuries/aches : none
Soreness : none
Got those stitches from my back removed so couldn't do any dynamic stuff.
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
10x2@BW+45lbs.
-Awesome
SL KING DEADLIFT ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
4130
Introduce Yourself / Re: Mid-Life Crisis
« on: July 16, 2011, 09:53:59 am »
F$%K off old man!!!
....sorry, couldn't resist.
Thanks for the detailed intro. Welcome. I'm looking forward to seeing your progress. Hope you decide to keep a journal here. I'll leave the training suggestions to Andrew and Lance.
x2!
old-fart-community , ancient-trainees-nation unite!!!
4131
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 13, 2011, 11:23:03 am »
When you log jumps as shity , what do you mean? absolutely or relatively? And what are your thresholds?
I judge mine relatively and consider them shity when they are 1'' or more below what i expected from that session.
e.g. yesterday i was getting 30-31 , which is awful as absolute number , but relatively ( considering injuries , fatigue , stim etc ) it was good , was expecting 29-30.
Curious how you rate/evaluate yours...
I judge mine relatively and consider them shity when they are 1'' or more below what i expected from that session.
e.g. yesterday i was getting 30-31 , which is awful as absolute number , but relatively ( considering injuries , fatigue , stim etc ) it was good , was expecting 29-30.
Curious how you rate/evaluate yours...
4132
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 13, 2011, 05:11:09 am »I don't think it was that weird you did good in the pistols, you probably haven't exercised as hard with your back injury so you rested your legs better.
Well i haven't lifted from 24 june , that is 17 days, i definitely expected to be detrained than just deloaded/rested.
Possibly tapering / milking the gains from the high-frequency block ? Or just a random very good day? Next sessions will answer that.
12 July 2011
Bodyweight@session : 192.5
Injuries/aches : none
Soreness : quads 1/5 , hamstrings&calves 2/5 , glutes 3.5/5
Conditioning/recovery workout
WARMUP:
-10 mins dynamic warmup
SPRINTS:
2x5x60m @ 100%
-Sprint ( ~11.## ) , rest until 60 seconds from prev start , repeat. Rest between sets ~3 mins.
-Very nice, light , springy , good stuff.
3 mins rest
10xDLRVJs ( 45 seconds rest )
-All jumps 30'' to 31'' , no quad burning , no back bugging , very nice.
4133
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2011, 02:13:35 pm »
11 July 2011
Bodyweight@session : 190.5
Injuries/aches : back? ( doesn't bug but i know i can't push it )
Soreness : none
PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
4x6@BW+45lbs.
-Weirdly those were the best i've ever done, WTF?
BSS ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x15@BW
Gym subscription has ended and im not sure i can squat heavy with that back, so i will keep it @home and i will try to progress those exercises ( tempo , reps , load ) until back is 110%.
Bodyweight@session : 190.5
Injuries/aches : back? ( doesn't bug but i know i can't push it )
Soreness : none
PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
4x6@BW+45lbs.
-Weirdly those were the best i've ever done, WTF?
BSS ( 1:1:1 ):
3x8@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x15@BW
Gym subscription has ended and im not sure i can squat heavy with that back, so i will keep it @home and i will try to progress those exercises ( tempo , reps , load ) until back is 110%.
4134
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 11, 2011, 04:30:45 am »
I think it is just a muscle pull that i don't allow to recover and i keep reinjuring. I tend to do that (stupid ) on all kind of injuries , whenever i feel 100% , i say 'oh , nice, im back' and go ME , big mistake. I also didn't do anything at all recovery-wise , stupid too. I don't get injured often ( more like almost never ) so i don't really know how to handle injuries. 
Anyway , there are 3 weeks left before holidays so i decided to call it a season vert-wise. I will go GPP those last 3 weeks and after holidays i will chase vert like crazy until my birthday (end of October ).
Also ,what kind of mobility/strengthening/recovery specific work would you suggest for a typical back pull?
Anyway , there are 3 weeks left before holidays so i decided to call it a season vert-wise. I will go GPP those last 3 weeks and after holidays i will chase vert like crazy until my birthday (end of October ).
Also ,what kind of mobility/strengthening/recovery specific work would you suggest for a typical back pull?
4135
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 10, 2011, 01:43:42 pm »
10 July 2011
So my back was feeling 100% this weekend. Did a few pistol squats yesterday and it didn't bug a bit.
I was 190lbs ( season low ) , feeling great, decided to caff up and go ME jumping.
10 minutes dynamic warmup , feeling very springy and powerfull.
Warmup jumps sequence:
3xlow effort DLRVJs : 29'' - 30'' - 31''
3xmid effort dropsteps : 31'' - 31'' - 31''
3xmax effort 1-step lead in jumps : 32,5'' , POP!!!
Fucking back got pulled again , WTF , BOOOOOOOOOOOOOOOOOOOOOOOOOO!!!
Waited 5 mins , attempted to jump again but it was like i was cut in half , although back doesn't hurt , barely bugs , but i have this feeling that if i try to transfer power it will be torn in pieces!
Tomorrow ( if able ) im going back to lifting , ME jumps are impossible as it seems, most i can achieve is re-injury...
F
M
L
So my back was feeling 100% this weekend. Did a few pistol squats yesterday and it didn't bug a bit.
I was 190lbs ( season low ) , feeling great, decided to caff up and go ME jumping.
10 minutes dynamic warmup , feeling very springy and powerfull.
Warmup jumps sequence:
3xlow effort DLRVJs : 29'' - 30'' - 31''
3xmid effort dropsteps : 31'' - 31'' - 31''
3xmax effort 1-step lead in jumps : 32,5'' , POP!!!
Fucking back got pulled again , WTF , BOOOOOOOOOOOOOOOOOOOOOOOOOO!!!
Waited 5 mins , attempted to jump again but it was like i was cut in half , although back doesn't hurt , barely bugs , but i have this feeling that if i try to transfer power it will be torn in pieces!
Tomorrow ( if able ) im going back to lifting , ME jumps are impossible as it seems, most i can achieve is re-injury...
F
M
L
4136
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 08, 2011, 05:33:41 am »WTF, you have a 3x330 squat PR? Full squat or what is going on there?
Noooo way full squat , it was 90 degrees half squat.
I never maxed out my full squat , most recent PR performance was 5 sets of 3 reps @ 242lbs (110kg )
By the way, I usually measure the hangtime from the time the heel gets off the ground to the time the heel touches/should touch the ground.
http://www.youtube.com/watch?v=f0UOGS7BrKE
This has been discussed here:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
Flatfoot to flatfoot is also wrong , overestimates the jump. I think the best estimation is ( hangtime calculated jump toes-off to toes-landing ) + ( reach in toes - flatfooted reach ).
I never measure hangtime anymore , recording highest touch on measured rims is the way.
4137
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 07, 2011, 12:56:28 pm »
So my back decided to compete the plan of totally destroying my training/peaking schedule:
I had this little node at my back , right in the middle of the traps. I can't even find the english medical term for it , like a small thick ball under the skin , very common. It was there for like 5-6 years , totally inactive. It choose this specific week to develop a little peak and force me to surgically remove it. Now i gotta detrain for 1 more week ( that is when i remove the stiches! )
+ 
+ FML
I had this little node at my back , right in the middle of the traps. I can't even find the english medical term for it , like a small thick ball under the skin , very common. It was there for like 5-6 years , totally inactive. It choose this specific week to develop a little peak and force me to surgically remove it. Now i gotta detrain for 1 more week ( that is when i remove the stiches! )
+ + FML4138
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 06, 2011, 02:32:10 pm »
6 July 2011
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
ME 10' rim jumps
WARMUP:
-10 mins mins dynamic warmup
JUMPS:
-Usual warmup jumps sequence
1x4 SVJs : max 29''
2x3 dropsteps : max ~32''
3x4 DLRVJs : max ~32''
-Dejavu session , just like 2 days ago but getting up higher.
-Back feeling exactly the same ( ~90% )
-30'' efortless , 31'' rather easy , 32'' repeatable , 32+ impossible.
-Quads got burned , AGAIN , shit is weird.
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
ME 10' rim jumps
WARMUP:
-10 mins mins dynamic warmup
JUMPS:
-Usual warmup jumps sequence
1x4 SVJs : max 29''
2x3 dropsteps : max ~32''
3x4 DLRVJs : max ~32''
-Dejavu session , just like 2 days ago but getting up higher.
-Back feeling exactly the same ( ~90% )
-30'' efortless , 31'' rather easy , 32'' repeatable , 32+ impossible.
-Quads got burned , AGAIN , shit is weird.
4139
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 05, 2011, 05:35:31 am »When I had back problems I know the glutes were contracted almost THE ENTIRE TIME I was awake to protect the back no matter what I did.
That's what i thought happened , but i wasn't doing it on purpose , i am just guessing it was an auto-protect mode.
how did your back feel before/during/after the session? i mean, was there any change over time?
Nah , it's on a steady state now. There are no motions bugging me like it was when it was pulled , i can lift , hold etc , it just feels tight and stressed , just like when you are standing up for a long time letting your weight on one side more , hope it makes sense...
4140
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 04, 2011, 02:35:31 pm »
4 July 2011
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
Get back at it/evaluation workout
Still feeling some stifness at my back but it is functional now. I'd say it's at ~90%
WARMUP:
-10 mins mins dynamic warmup
SPRINTS:
1x5x80m @ 70%
-Very good , feeling light, being able to maintain speed efortlessly.
10' & 10'4'' RIM JUMPS:
-Usual warmup jumps sequence
2x4 dropsteps : max ~31''
2x4 DLRVJs : max ~31.5''
-Not bad considering. Most jumps were ~30'' , couple of 31''s , only one 31.5''
-Quads got burned , weird. Maybe i was protecting my back and jumping all quads? No idea.
-Started a 5th set of jumps but only did 2 jumps at 29'' and decided to call it a day.
Bodyweight@session : 190.5
Injuries/aches : back
Soreness : none
Get back at it/evaluation workout
Still feeling some stifness at my back but it is functional now. I'd say it's at ~90%
WARMUP:
-10 mins mins dynamic warmup
SPRINTS:
1x5x80m @ 70%
-Very good , feeling light, being able to maintain speed efortlessly.
10' & 10'4'' RIM JUMPS:
-Usual warmup jumps sequence
2x4 dropsteps : max ~31''
2x4 DLRVJs : max ~31.5''
-Not bad considering. Most jumps were ~30'' , couple of 31''s , only one 31.5''
-Quads got burned , weird. Maybe i was protecting my back and jumping all quads? No idea.
-Started a 5th set of jumps but only did 2 jumps at 29'' and decided to call it a day.