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Quote from: Kingfish on August 28, 2011, 04:50:23 pm

^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.

i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.

Yeah, that's REALLY impressive weight loss.  And it's pretty much exactly what I am trying to achieve right now.  A few questions?  Was it just diet?  How far down did you cut your calories?  Did you up protein intake?  While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles?  How much did you have to cut the volume when you were in negative energy balance?  And finally, did you add any additional cardio?  I am pretty anti-cardio but was considering something low impact like swimming to add a little energy expenditure and get the weight coming off a little faster.  Thanks.

BW 182-184 right now. i'm jumping better doing just volumes of jump squats (20-25-30%RM), SVJ drills and a leaner diet.

revived from sept 2011.. yes. if I lose another 10lb weighing me down, ill be gaining inches in my jump.

and half a decade ago, TOddday is already trying to lose weight. he's jumping at 205+ now . I think he gave up on the weight loss

Damn that looked very fast/easy for a 1RM I think you had that 455lbs in you for sure!

 

the force is strong in this one.

April 10-16, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 10

morning
315s-365-405
chins bw x20
inclined bench 135lb x10,8,2

afternoon
315s-365-405
chins bw x20
inclined bench 135lb x8,6,6

Mon April 11

morning
315s-365-405
chins bw x20
situps 30lb x20

afternoon
315s-365-405
jump squat 45lb x10 | 75lb x10,10 | SVJ x4
chins bw x20,10,10

* upperback soreness bothering me on the squats. first few singles with 315 is painful on my back. skipped bench for now until my back is not broken anymore. (too much benching got my back strained)

Tue April 12

morning
315s-365-405
jump squats 75lb x10,10,10 | 95lb x10 | SVJ x20
dips bw x10,10

* upperback still beat. had to stand with the 315 a little longer to numb the pain for the heavier singles. did some bw dips to get good blood flow to upperbody. might help with recovery.
* felt very explosive and did a lot more SVJs than I normally do. was close to getting both wrists on the rim on double hand SVJs.

afternoon
jump squats 75lb x10,10,10,10,10 | SVJ x14
situps 30lb x10,10

* resting upperback. skipped the paused squats.

Wed April 13

morning
315s-365
jump squats 75lb x10,10,10,10 | SVJ x10
chins bw x20

* upperback still beat. won't matter anyway this morning. my legs are tired from the jumps. i'm doing the SVJs using a jumping platform. its a square ~ 4x4 board with 2" shock absorbent material on the bottom. makes the landings easier. its like a trampoline but with less bounce. my company gym has all sorts of things.

afternoon
315s-365
jump squats 75lb x10,10 | SVJ x4
chins bw x20

Thur April 14

315s-365
jump squats 75lb x10,10
situps 30lb x20

* easy rest day. upperback still broken. jump squats are feeling more and more natural. i will increase the weight to 115-135lb soon. feeling very explosive with these.

Fri April 15

315s
jump squats
- 75lb x10,10
- 95lb x10,10
- 115lb x10
- 135lb x10
SVJ x4
bw chins x20

Sat April 16

315s-365-405
jump squats
- 95lb x10,10 (20%RM)
- 115lb x10 (25%RM)
bw chins x20
dips bw x10,10

* upperback almost pain free now. 25% discomfort but good enough for me. did 405 routinely. more jump squats but will cut the volume of max SVJs if I don't have landing mat thing. il do it this way, cut until i'm at my dunking weight (like before) at mid-high170s, then thicken up as long as I can maintain the dunking.
* the balls of my feet are getting tender from the last 2 weeks of volume jumping.

April 3-9, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun April 3

morning
315s-365
situps 27.5lb x20
chins bw x20
bench declined 135lb x10,10 | flat 135lb x10,20

afternoon
315s-365-405
chins bw x20
bench declined 135lb x10 | flat 135lb x10

* left foot good to go now for 405s. will start jump squats in a few days.

Mon April 4

morning
315s-365-405
situps 30lb x10
chins bw x20,10,10
bench inclined 95lb x10,10

* upperback scapula area is beat. probably just adjusting pains since I never really do any flat/decline bench. I do not feel this on inclined benching but I tire my lowerback eventually on inclined. I did them this morning with a plyo box in front to lift my legs. this really helped prevent lowerback from arching.

afternoon
315s-365-405
chins bw x20
bench inclined 95lb x20 | 115lb x10

Tue April 5

morning
315s-365-405
chins bw x20
bench inclined 115lb x10,10

afternoon
315s-365-405
situps 30lb x10
jump squats 45lb x10,10 | SVJx2

Wed April 6

morning
315s-365-405
situps 30lb x10
bench inclined 115lb x10,10
one arm cable rows 75lb x10

afterboob
315s-365-415
bench inclined 115lb x20 (12-3-3-2)

* used the oly platform on company gym. somebody took the last 2 blue bumper plates (45lb) and i just added 2 more greens (25lb) to the 365. did 415 without any problems even at 184lb bw.

Thur April 7

315s-365-405
situps 30lb x20
chins bw x20

* my abs are toast now. felt really strong with the 30lbs today.

Fri April 8

315s-365-315
jump squats 45lb x10,10
inclined bench 115lb x10,10

* upperback still sore from the benching i did a couple of weeks ago. legs are strong on the squat but resting the weight on my back is getting uncomfortable. decided to take it easy to recover

Sat April 8

315s-365-405
bw chins x20
inclined bench 115lb x20,10,10

Q1 of 2016 Update

Been maintaining full squat strength with paused 405s 1-2x per day.

using volumes of loaded squat jumps + SVJ jumps for explosiveness and skill practice.

03/25/16- repeatable SVJ 35s after squat jumps without any stim. not even perspiring. and on chuck taylors.

will get serious soon. my loaded jump squats at 75lb now and getting better.

from all the jumps these last few weeks, i get the best SVJ if i do it like my squat. i bounce of my calves.

Mar 13-19, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  184-186lb.

Sun Mar 13

morning
315s-365-405
situps 25lb x20

* will start work this coming wed night. finally some break from the 2x/day lifting.

afternoon
315s-365-405
situps 25lb x20
seated alt shoulder db press 55lb x10

* this leaner weight at 184-186lb for the past few days is tiring me faster.

Mon Mar 14

morning
315s-365-405
situps 25lb x20
dips bw x20

afternoon
315s-365-405
315x8 no-pause
jump squat 45lb x10,10 | 95lb x10 | SVJ x4
situps 25lb x20

* PRd on SVJs based on the mark i had on the air vent on the no-bball court 24hr gym. will start to measure SVJs once i get comfortable with 95-135lb loaded jumps.

Tue Mar 15

morning
315s-365
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20

afternoon
315s-365-405
jump squat 45lb x10,10 | 95lb x10
situps 25lb x20
bw chins x20

Wed Mar 16

315s-365-405
situps 25lb x10
dips bwx30
one arm cable rows 75lb x10

Thur Mar 17

315s-365
squat jumps 45lb x10 | 95lb x10,10
dips bw x10,10
bw chins x20

Fri Mar 18

315s-365-405
squat jumps 45lb x10,10 | SVJ x2
dips bw x10
one arm cable rows 75lb x10

Sat Mar 19

315s-365-405
dips bw x20
chins bw x20
situps 25lb x10

* chins added fatigue to abs. situps was hurting already at rep 10. could get to 20 but it will really get me sore.  skipped 405 on thursday. got my sleep pattern adjusting to the night shift. i could have gotten the 405 with more coffee but i was more concerned  about finishing my 13hr work day in one piece.

Mar 6-12, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Mar 6

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10

afternoon
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10,10
dips bw x20

* getting leaner lately. no work for 5 weeks now. i have this week left on vacation and be back on the work force again on march 16.
* i'll be bringing up the volumes of the jump squats for conditioning and ultimately max SVJ testing. the kaiser speed squats on the other gym is very CNS consuming. need better coaching for that.
* im doing jump squats with resets on the first set and focus more on jump height. the 2nd set is continuous and focuses more on quick drops and transitions. jump height here not a factor. goal is continuous squat jumps with 135lb smoothly.

Mon Mar 7

morning
315s-365-405
jump squat 45lb x8,8
SVJ x4
one arm cable rows 75lb x10
dips bw x20

* found a good SVJ mark on the other 24hr gym that did not have a bball court. used a hanging air duct. im still jumping good.
* left elbow still a little broken from the 90lb chins with stupid volumes i did a few weeks back. can still 20 rep bw dips - the tenderness is not as bad as before when i had my chin ROM cut a bit.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* kept the jump squats to rhythmic without any effort for peak jumps. i can squeeze in more volumes before i eventually burn out. SVJ improving.

Tue Mar 8

morning
315s-365
jump squat 45lb x10,10,10
SVJ x4
 
* BW 184-186lb. the squat jump volumes are calorie heavy. i was not happy about the 365 being a bit heavier this morning. i'l put too much effort to pause the 405 so i just skip it.
* will hold 184lb the leanest for now. it'll just be a matter of days before my face shrinks from the fat loss.
* did a bw chin and the left arm still feels not ready. will give it more rest days.

afternoon
315s-365-405
jump squat 45lb x10,10
SVJ x4
one arm cable rows 75lb x20

* did not do any caloric excess and was still lighter than usual. meal timings become important for workouts. i cannot easily pause the 405 tmrw morning at 9am if my last meal is at 7pm tonight.

Wed Mar 9

morning
315s-365-405
jump squat 45lb x8,8,8 | 95lb x4,4 | 135lb x2,2
SVJ x2
one arm cable rows 75lb x10

afternoon
315s-365-405
jump squat 135lb x2,2,2,2
SVJ x4
one arm cable rows 75lb x20

* BW 186lb. 405 was easy.  added midday nap to compensate for lower bw and more volumes of jumps.

Thur Mar 10

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* right upperback beat from the loaded jump squats. rest for now. BW 184lb but was strong this morning. cheated a little by taking a protein shake pre workout to break the fast.
* added the ab routine on log. looks very empty if i rest the upperbody. i use a 25lb db behind the head and use the situp bench on highest setting.

afternoon
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

* thought about the db shoulder press but left elbow does not feel 100% yet. skip the jumping. need to refresh a little.

Fri Mar 11

morning
315s-365-405
one arm cable rows 75lb x10
weighted situps 25lb x20

afternoon
315s-365-405
weighted situps 25lb x20
seated alt db shoulder press 50lbx10 | 55lbx10

Sat Mar 12

morning
315s-365-405
one arm cable rows 75lb x10
situps 25lb x20

afternoon
315s-365-405
jump squats 45lb x10,10
SVJ x2
situps 25lb x20