4831
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 03, 2010, 03:41:32 pm »y r u ending if ur getting pr's
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4832
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 03, 2010, 03:22:41 pm »STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
3 June 2010
Weight@session: ~201,5 , PR
Strength block B, 2nd strength workout.
SQUATS:
1x6@209
1x6@231
1x6@253 , ( equals PR )
1x6@231
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
I could have done 257,5 but i prefered to stay at the same weight and focus on form.
BSS :
1x8@176 ( +11lbs )
1x8@198 ( +11lbs , 8rep PR )
1x5@220 ( +11lbs , ZOMFG + PR )
CALVE RAISES:
1x15@308
1x15@330
1x15@374
End of bulking/strength training for this season.
Start of transition to power + lean down + peak vert.
Green/red = differences from equal sets from previous same workout.
4833
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 02, 2010, 01:14:04 pm »2 June 2010
"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine
4834
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 01, 2010, 03:50:59 pm »STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
1 June 2010
Weight@session: ~199,5
Upper body workout , between STRENGTH BLOCK B - STRENGTH WORKOUTS 1 & 2 , not listed above.
BENCH PRESS :
1x6@121
1x6@143
1x5@165 ( +1 rep , all time PR , previous was last week's 4x165 )
1x13@121 ( +1 rep )
WIDE GRIP LAT PULL :
1x6@154 ( +11lbs )
1x6@176 ( +11lbs )
1x6@198 ( +11lbs , all time PR , previous was 4x198 )
1x15@132 ( - 11lbs )
BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x12@35,2 each hand ( +2 reps )
TRICEPS PUSHDOWNS ( ROPE ) :
1x12@88
1x12@99
1x12@110 ( Rope pushdown PR )
Green/red = differences from equal sets from previous same workout.
4835
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 01, 2010, 05:29:58 am »i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe
regardless, these numbers are good..
pc
To be honest , i think it was mostly psychological. When i hit 32'' with my first 1-step attempt , i got too hyped , i started thinking id PR , so when i tried the full runup jumps i was too stiff , thinking "PR PR PR" and i failed!
Anyway , im ok with those sessions. I dont really care what heights i get , as you see ive been jumping every 2 days , after 20 sprints too. Thats why im labeling them "conditioning/recovery" workouts and not "vertical jump testing".
Im just trying to use some low/moderate volume little bit of everything. So those 1x3 jumping shit just keeps me in touch with max jumping but total volume is only 12 jumps. Sprints are also great but they are at 50-60% so they dont drain me , Kelly's 7DVJC is a great core+glutes routine but its light again...
So the main element of my training is still the weight room , im just trying to make me a bit more athletic without interfering with the big plan.
4836
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 31, 2010, 01:35:36 pm »31 May 2010
Conditioning/recovery workout
Weight@session : 197
- 15' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
Starting to see the difference is sprints: Feet are feeling lighter , i have much more breaths , feeling much more fresh at the end , feeling i can go much faster. Good shit.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x4 SVJs : ~27''
- 1x3 1-step DLRVJs : ~32'' , 10'7'' in all 3 jumps!
- 1x3 2-steps DLRVJs : ~32'' , 10'7'' in all 3 jumps!
- 2x4 full runup DLRVJs : mostly ~31'' , got only one jump at 31,5''
Weird! With those 32'' 1&2 step jumps i was sure i'd PR on max runup RVJ. But i didnt , couldnt even match that 32.
Maybe it was fatigue from the 20 sprints and the 6 consecutive 32'' jumps.
1 hour later:
"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine
4837
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 29, 2010, 09:12:47 am »
29 May 2010
Conditioning/recovery workout
Weight@session : 198
Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~27''
- 1x3 1-step DLRVJs : ~29''
- 1x3 2-steps DLRVJs : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though!
Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time!
Conditioning/recovery workout
Weight@session : 198
Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~27''
- 1x3 1-step DLRVJs : ~29''
- 1x3 2-steps DLRVJs : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though!
Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time!
4838
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 28, 2010, 05:39:03 am »
4839
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 27, 2010, 03:29:50 pm »4840
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 27, 2010, 03:15:08 pm »STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
27 May 2010
Weight@session: ~200
Strength block B, 1st strength workout.
SQUATS:
1x6@209
1x6@231 , ( +11lbs )
1x6@253 , ( +22lbs )
1x6@231 , ( -11lbs )
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
6x253 : 6-rep PR , projected 1RM PR (314) , and also 1RM/BW PR ( 161% )!!!
BSS :
1x8@154
1x8@187 ( +11lbs , 8rep PR tie )
1x6@209 ( +22lbs , guess what... PR! )
CALVE RAISES:
1x12@308
1x12@374 ( PR tie )
1x12@418 ( This is ridiculous! anyway... PR! )
That was a damn hard workout , probably most hard workout i ever had , i was giving 100% all the time.
It was way too demanding , physically and mentally.
But seeing this page now turn green from PRs , i can say it was worth it!
Green/red = differences from equal sets from previous same workout.
4841
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 27, 2010, 06:21:06 am »damn 200 lb wtf haha!
nice jumps @ 200!
Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
18.5 bf%?
Thats an online calculator estimation , its not 100% accurate but im there more or less.
I was never lean anyway , never had a 6-pack , best i ever got was "4-pack" , BF ~12% at BW ~170 and age ~25.
4842
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 27, 2010, 03:11:38 am »damn 200 lb wtf haha!
nice jumps @ 200!
Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
4843
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 26, 2010, 02:23:17 pm »26 May 2010
Conditioning workout
Weight@session : ~200. LOL , PR , dont know if its good or bad though
- 15' dynamic workout.
- 3 mins rest
INTERVALS:
- 8x80m sprints at ~60%
- 5 mins rest
- 7x80m sprints at ~60%
- Total 15 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~27''
- 1x3 1-step DLRVJs : ~31'' , that's awesome , 10'6'' with just 1 step. Got it in all 3 jumps.
- 1x3 2-steps DLRVJs : ~30'' , LOL , yes , those were all 1'' lower
- 1x3 full runup DLRVJs : ~32'' , good shit.
Gonna keep this up , doing moderate volume sprints & jumps as often as i can.
4844
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 25, 2010, 03:23:27 pm »STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
25 May 2010
Weight@session: ~197
Upper body workout, not listed above.
BENCH PRESS :
1x6@121
1x6@143
1x4@165 ( All time PR , previous was 3x165 )
1x12@121 ( -3 reps , +6,4lbs )
WIDE GRIP LAT PULL :
Again the machine was taken. GRRRRRR
3x5 pullups
1x15@110lbs , that rubber cable really sucks!
BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand
TRICEPS PUSHDOWNS ( ROPE ) :
3x12@99 ( Rope pushdown PR )
Sweet workout again , hands workout was overkill , they're swollen now!
Green/red = differences from equal sets from previous same workout.
4845
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 25, 2010, 04:17:39 am »
LOLLLLLLLLLLLZZZ