^^ Frequency has always been king for my big lifts. I think benching 3x a week would help a ton as you say. I can't fit that into my schedule right now though... unless I throw in some light benching the day after my regular bench days. I plan to do this for my RDLs to get them back up to par through neural re-gains.
Instead of doing daily undulating, I like to mix rep ranges into the same workout. If I go heavy only once a week, it'll feel heavy by the next week again :/ And if I go high reps only once a week, I feel like I never develop the lactate resistance to keep it up if I only do it once a week. Twice a week is good though. There's also research showing that mixing rep ranges int he same workout is optimal for both strength and hypertrophy. Considering I can only bench heavy twice a week I'll probably keep mixed rep ranges.
If I stall too much on this 3x5 thing... I'm going to raise volume by keeping the 3x5 but then doing some crazy random shit like 2x12 after one day, or paused reps 5x3 another day, whatever the hell i think of. Anything at all.
Tried that for a few months and stalled. Scaling back volume for now and seeing what happens. If I stall again, I think I'll increase the volume by throwing in some variations after the 3x5, like paused benches.
ATG Squat 135 x 8 135 x 8 >> Damn even the 405x1 was tough. 185 x 5 >> Could not have done 405x2. 185 x 3 >> I should have been able to do 385x5 really, but I'll work back up to that. 225 x 3 >> Also, never did 5 reps at this weight before so technically a PR. 275 x 1 315 x 1 365 x 1 405 x 1 365 x 5 PR
Bench Press 45 x 15 95 x 8 >> Could not have done 235x4. 135 x 5 185 x 3 225 x 1 235 x 3
Romanian Deadlift 0 >> Didn't do these. Too dead. I'm really skimping on these. 0 >> Keeping these zeros here to remind myself I'm a little bitch.
Calf Raise Machine 495 x 8 PR >> Maxed out the machine.
Great, another fucking roadblock in my training. I really hope that my strength comes back quick and that this was just a fluke. I was sick on Tuesday too, but lifted upperbody just fine. Even hit PRs. I felt only slightly sicker today. Gotta be the CNS reserving its power and immune system in full power right now or something.
Putting my cutting on hold. Stuffed myself with food today, and will continue to do so over the weekend. Gotta retain as much strength as possible!
On another note, I found a nice angle to record my squats from. Makes them look pretty shallow though. They are still true ATGs though; I CAN get lower but its due to my lower back rounding, not due to truly increasing ROM.
Goals for June 1st: - Weigh 195lbs or less - Squat projected max 440lbs - Bench 255x5 - RDL 405x8 (already hit 385x8 a month or two ago)
Edit: Just got very pissed off. Went back in my log, saw that A YEAR ago I was benching 200x10 at 192lbs bw. A year later and I'm doing 205x8 at 197lbs bw and stuff. How is it possible that I have been stalling for so long??? There's no way I'm near my genetic limit, right?!
I'm oozing with anger/motivation now and can't wait to fuck shit up on my Monday squat/bench/RDL workout. Sickness better be away by then.
I would have thought that being an LRR dunker would help with BTLs it would take a ton of practice. i mean, even if you jump 45" you're only in the air for .92 seconds or something like that... gotta do that BTL movement quick!
Yea I figure with great timing and speed it may be doable with a 40" running vert. Has to be perfect though I bet.
I've done a reverse (harder than I thought), 180, a pump to my chest, two hand tomahawk. One time I almost landed a 360 back when i was a one foot jumper. I got up high enough but missed. Also whatever this first dunk is called:
Back then I weighed 170-175 and my squat:bw ratio was 2.05. It was the highest I was getting in my life. I had just switched from SL to DL RVJ about 5 months before that. I was still getting up almost as high SL.
Since then I can't remember the last time I tried SL dunking lol. I also weigh 20-25lbs heavier, but my squat:bw ratio is ~2.2 now.
I'm 6'1. Would I realistically be able to BTL off a lob with a 40" running vert? Is 42" enough?
Imagine a perfect lob where you also run up just perfectly and do the BTL motion as soon as your toes leave the ground, and the ball is at the perfect height for you to do so...
I think that at my current relative strength levels, I am capable of jumping 40" after a few weeks of jumping practice. 42" is a realistic goal for next year. Wondering what kind of dunks I "should be able to do" with a 40" LRR dunks.
Before i had my current job where i get out at 6:30 and lift at 7:00, i did IF a ton. Once i got over the mental block of "ugh i havent eaten, im going to perform worse" i realized i actually lift slightly better fasted. Almost never demotivated or lazy. Sometimes when you eat in the day though, you could crash right before lifting depending on what you ate, how much you ate, and when you ate. IF took all those factors out: i never crashed before lifting.
I lifted at 5 or 6, and ate at 6 or 7 until midnight. Loved it. I'd be stuffed at night. Sometimes i wouldnt even be able to fill my stomach to a 500 deficit even.
Overall it saved me lunch money (i'd wait till i was home to have my mom's cooking heheh), made my workouts consistent in terms of the energy i had going in, and put me to bed on a full stomach.
Those were enough benefits to me even if all the research supporting its fat burning/muscle sparing effects to be no better than a regular plain old caloric deficit.
wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.
tmac350?
Here is their best video, they are mocking clamantfever. Man, the clamantfever era with the endless flame wars on youtube was sooo fun!
damn i forgot how high they got! L-stan, i remember that guy! holy shit, clamantfever too! didn't he have some bullshit dunks or something? claiming a 540 when it was a 270 at best, stuff like that? those were the days... i dont think there was ever a bigger vertical jump online community (not counting youtube) than the jump 101. it had over 15k members.
edit:
lmfaoooo
anyway sorry to hijack your thread. i'll make a new thread about vert forum nostalgia stuff.
thinking about switching to 3x5 squats, 3min rests. 405x3 should put me at 380x5 or so. I could start with 365x3x5 to be safe and move up 5lbs each workout.
^Agreed, that is exactly the model i have in mind for 'volume-cut-deload'. However this time i felt i REALLY needed to lift something lighter. My legs were not just tired, i felt true pain. And those squats were so bad that were actually a technical failure.
In that case I agree with your decision to lower the weight!
inb4, upped my loads and applied a volume-cutting deload workout already yesterday, but i didn't want to do only 2 sets so i added a third one and reduced the reps
I do this as well sometimes. Just to get more reps in for "practice."
Weighted Pull ups BW x 5 >> 60sec rests. +25lbs x 3 +45lbs x 10 PR +40lbs x 4 PR +35lbs x 5 PR +30lbs x 4 PR +25lbs x 4 PR
Lateral Raises 35's x 5 >> 60sec rests. 40's x 2 45's x 1 50's x 1 45's x 10 PR 45's x 4 40's x 10 40's x 4 35's x 4
Cable Rows 180 x 5 >> 2min rests. 200 x 1 >> Switched to 2min rests and will do about 6-8 reps per set. 220 x 1 >> Hopefully this will push me through my plateau. 240 x 1 >> A little less volume as well, for the time being. 220 x 6 PR 220 x 6 PR 220 x 6 PR
Negative Dragon Flags 5 >> 60sec rests. 5 >> Cant figure out how to add more weight to ab pulldowns. Lets do this!
Incline Rear Delt W Flyes 25's x 5 >> 60sec rests. 30's x 3 >> Too lazy to go on. 35's x 1 40's x 6 PR
Kinda sick today. Was afraid i'd do really shitty and get worse, and lose strength. Turns out walking to the gym made me feel better, and lifting even more. Now that my workouts done i feel slightly worse. Tomorrow may be the hump.
Six6six is vaguely familiar.... I remember adam. The volleyball guy right?. He went on to make the vertical summit forum, he was admin there. He had a period in his username and some red white blue volleyball avatar i think.
Now who the hell made thejump101, that i cant remember for the life of me. Its on the tip of my tongue somehow though.
There was also some troll named froz3n with a lion avi on TVS who paraded himself as the plyo king. Also another troll named squidward who reminds me of TheSituation a little
Edit: holy shit. My username was lakers on TVS but thats after i changed it from...Air DS!!! Blast from the past
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