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Messages - vag

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4876
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 14, 2010, 05:37:19 am »
Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?


4877
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 13, 2010, 03:28:54 pm »
Quote from: cowed77 on May 13, 2010, 02:08:48 pm
good numbers on those BSS man, i could never do them very well..

Quote from: ESav15 on May 13, 2010, 02:51:19 pm
Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.

once again: respect.

Thanks guys!
Note that i'm doing them on the smith machine, maybe that helps , i dont know.
But yeah , i cant believe i can do 8x187 now. It was a true 8RM though , rep 8 took like 5 seconds , i thought id never go up :D
Also note that i was 198 lbs at that session , so its only 0,95*BW. Equal load for someone weighting 160lbs would be ~150lbs.

4878
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 13, 2010, 01:57:37 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

13 May 2010

Weight@session: ~198. Stuffed with food & water , full of energy , feeling great!
Strength block A , 2nd strength workout.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@220 , ( +11lbs )
1x6@231 , ( +11lbs )
1x6@242 , ( +22lbs , 6rep PR )
209 was ATG , 220 and 231 were parallel and 242 was 2'' above parallel.

BSS :
1x8@154
1x8@176 ( +11lbs , 8rep PR tie )
1x8@187 ( +11lbs , 8rep PR )

CALVE RAISES:
All the heavy plates were taken so i had to do 1-leg raises , each set was 12 reps each leg.
1x12@66 ( projected 2-leg load = 264lbs )
1x12@88 ( projected 2-leg load = 374lbs , PR tie )
1x10@110 ( too hard, form cracking down, projected 2-leg load = 418lbs, HUGE PR!!! )

Awesome workout , and i still feel fresh!

Green/red = differences from equal sets from previous same workout.

4879
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 12, 2010, 02:27:05 pm »

12 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

- Note : as always , i forgot core and stretching again. Must do it more often...

4880
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 12, 2010, 01:00:28 pm »
Quote from: adarqui on May 12, 2010, 12:40:04 pm
5/12/2010

hilarious that im happy about this jump..
- 1 hour sleep
- hamstrings basically cramping
- legs felt jiggly
- no lifting anymore
- it was about 31" or so, that would be like the best ever without lifting

lol.. cracks me up, but im happy. i didn't check the rest of the jumps, but this was definitely one of the best ones, i slammed it in and it flew out.. hah


Very good pic man!
Id say its ~32'' , looks like ~9'' above, so 10'9'' - 8'1'' = 32''.
Hey , 32'' with no lifting + anti-explosive training for months is no joke , you know it...
:D

4881
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 11, 2010, 03:23:36 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

11 May 2010

Weight@session: ~195
Upper body + MSEM squats , not listed above.


SQUATS:
MSEM :  , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@265 , ~2'' above parallel.

BENCH PRESS :
1x6@121 ( -11lbs )
1x5@143
1x5@154 ( +11lbs )
1x15@110 ( +11lbs )

WIDE GRIP LAT PULL :
The machine i usually do them was taken , the free one did not have a normal cable but a rubber one.
It felt like shit , 100% unnatural , i did 2x6@132 and canceled

BICEPS STANDING DB CURLS:
3x12@28,6 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@88


4882
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 10, 2010, 02:22:55 pm »

10 May 2010

Basketball game.
My conditioning / basketball endurance is somewhere between  awfull and horrible!
I did only 2 RVJs to avoid fatigue , got 32'' at both, that was great because i didnt even have a proper warmup for max jumps , just shooting around and 2 medium effort RVJs before them.

4883
Nutrition & Supplementation / Re: water???
« on: May 10, 2010, 08:03:06 am »
Million dollar questions:

A) How exactly can someone achieve that "slight dehydration"? Not drinking enough is supposed to make the body keep fluids. Drinking too much (something that i do ) has you always full of water. So.... ???

B ) Is there a thing like "overhydration"? Or a limit quantity of water we shouldn't exceed drinking daily?

4884
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 08, 2010, 08:47:39 am »

8 May 2010

Conditioning/recovery workout
Weight@session : ~193,5
Very sore from last workout , quads , butt , abductors and calves

-15' dynamic workout+light pace jog

-5 mins rest

-Interval sprints:
10x~80m sprints at ~60%
Dont know the distance exactly , but its more or less 80 , +-5
Starting every minute , it was ~20sec sprint , ~40 sec rest.

-5 mins rest

-Some mid-low effort jumps
-1x4 SVJs : ~26''
-2x4 RVJs : ~30''

4885
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 07, 2010, 06:20:44 am »
Quote from: adarqui on May 07, 2010, 05:53:18 am
*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!

As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 105 was 6RM and 115 was 4RM

So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right! :D


4886
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 07, 2010, 05:38:18 am »
Talking about badass logs...

How about my 1,5 year week-by week log?



admin-edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg

That shit owns everything i guess! :D

4887
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 06, 2010, 04:09:56 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

6 May 2010

Weight@session: ~192,5
Lower body strength workout.
Started supplementing again , whey isolate + creatine monohydrate.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@209
1x6@220
1x6@220
Focus on form. Also on all warmup sets did 3'' pause ATG in each rep.

BSS :
1x8@154
1x8@165
1x8@176 ( 8rep PR tie )

CALVE RAISES:
1x12@264
1x12@330
1x12@374 ( PR tie )

4888
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 04, 2010, 03:37:46 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

4 May 2010

Weight@session: ~191,5
Upper body + MSEM squats , not listed above.
Shitty workout , felt too numb. I dont get it , i slept 9hrs , ate damn good , much coffee as usual.
Maybe it was the post workout meal , i ate it 15' before workout and i ate too much too.

SQUATS:
MSEM : 4x1@254lbs , ~45sec rest between reps
They were more like half squats , 1-2'' above parallel. Felt that if i went deeper id fail.

BENCH PRESS :
1x6@132
1x5@143
1x5@143
1x15@99

WIDE GRIP LAT PULL :
1x6@154
1x6@154
1x6@165
1x15@110

BICEPS/TRICEPS : cancelled coz i was feeling weak and drained.


4889
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 04, 2010, 05:11:35 am »
Quote from: adarqui on May 03, 2010, 02:47:04 pm

im confused by this though, once again :)

Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!

4890
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: May 03, 2010, 08:04:22 am »
Quote from: adarqui on May 03, 2010, 06:31:58 am

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..

so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Awesome, thanks a lot man!!!

Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!

Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

So it would go like :

strength block: 2:1:0 <---- 2 repetitions ,   6 weeks
explosive block: 1:2:0 <--- 1 repetition ,     3 weeks
msem block: 0:0:2-3 <----- 1 repetitions ,    2 weeks

Strength workout  = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves

Finalised? :D


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