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Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 30, 2016, 02:32:38 pm »
damn!
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797
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 01:13:35 pm »W/r/t trying to change the amount of knee bend: SVJ is a learned skill like any other movement, if a fairly simple one. Everyone will have a different optimal amount of knee bend, forward lean, etc., based on their structure. But that doesn't mean you can't try to add depth to your technique with submax practice and then draw on it when you max out.
Agreed! I'll be experimenting today.
798
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 12:39:16 pm »
^^ Really? Damn! I don't think I have a 35" SVJ yet though, that's pretty high. I think I have to try touching a measured object to see if I should be including the flatfooted part. I'll see how high I can get up to the rim today. I may be disappointed though; my squat:bw ratio is the highest it's ever been, but I have very little movement efficiency right now so I'm not sure how high i'll jump. I also have no clue how much movement efficiency affects my SVJ. It DOES affect my RVJ a ton though.
As for the knee bend, I'll try different things and see what happens. But this is important, and it drives me nuts and I have to say it. It's slightly relevant:
High vert is not a function of low GCT per se. Do not try to consciously lower your GCT.
High vert is a function of GCT is a function of POWER.
Your GCT's are lowered by increasing POWER, not by physically trying to stay on the ground less by means of anything else, like lessening knee bend.
Similarly:
A deep knee bend means you have more time to apply force to the ground and therefore jump higher right?
Well what if a deep knee bend is a function of not enough power? you're still ammortizing in a sense...
Perhaps shallow knee bend is a function of higher power, because the legs are able to reverse the countermovement instantly! This must be the case for the 50" jumpers that barely bend their knees.
Somewhere in between the two will be the optimal knee bend for everyone. But the question is: should we consciously try to change knee bend amount? Or should we just do what happens naturally, and assume that knee bend amount is a function of power?
Well hey, maybe if knee bend amount IS a function of power, is that still optimal? (I find it crazy how people can snatch more if the beginning of the movement isn't as fast as possible, but rather, the second part of it is).
edit; @vag, from your post:
As for the knee bend, I'll try different things and see what happens. But this is important, and it drives me nuts and I have to say it. It's slightly relevant:
High vert is not a function of low GCT per se. Do not try to consciously lower your GCT.
High vert is a function of GCT is a function of POWER.
Your GCT's are lowered by increasing POWER, not by physically trying to stay on the ground less by means of anything else, like lessening knee bend.
Similarly:
A deep knee bend means you have more time to apply force to the ground and therefore jump higher right?
Well what if a deep knee bend is a function of not enough power? you're still ammortizing in a sense...
Perhaps shallow knee bend is a function of higher power, because the legs are able to reverse the countermovement instantly! This must be the case for the 50" jumpers that barely bend their knees.
Somewhere in between the two will be the optimal knee bend for everyone. But the question is: should we consciously try to change knee bend amount? Or should we just do what happens naturally, and assume that knee bend amount is a function of power?
Well hey, maybe if knee bend amount IS a function of power, is that still optimal? (I find it crazy how people can snatch more if the beginning of the movement isn't as fast as possible, but rather, the second part of it is).
edit; @vag, from your post:
Quote
What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfooI measured 30-31" from heels off to toe touchdown. if i measure from toes off to toe touchdown, then I take away 4 frames. Instead of 48 frames, I now have 44 frames / 60FPS = 0.733sec or.... 25-26" vertical. Add the 5" correction and I'm back at 30-31" dammit.
799
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 11:31:08 am »good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout. i cannot recover fast enough after this weight.
spend time with that 385lb. the 405+ for volumes burn you out so fast.
I am only doing a single top set of 3 reps, twice a week. Do you still think that'll burn me out fast? My volume sets are at 325 right now.
Quote
your svj sucks
hahaha
now lets see your damn RVJ already
800
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 30, 2016, 09:48:37 am »this is the paper i was thinking of: http://www.ncbi.nlm.nih.gov/pubmed/25965000 "Effect of different knee starting angles on intersegmental coordination and performance in vertical jumps"
also if anyone has journal access, this one looks really interesting: http://www.ncbi.nlm.nih.gov/pubmed/26712510 "Understanding Vertical Jump Potentiation: A Deterministic Model"
Nice! Makes me think I'll put another 2 inches on my SVJ's with a little knee bend. I may play basketball today (for the first time in many months) and I'll record some SVJ's.
801
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 29, 2016, 03:59:24 pm »
Its VERY shallow! Especially for a SVJ. Can you send me some info about this correlation? Id like to read about it.
I'll try getting deeper next workout. If it doesnt help then maybe i just need to get used to it. If it still doesnt help, then maybe lookint at it from the opposite direction would improve my vert: Quarter squats during a peaking phase would probably help me a ton.
I'll try getting deeper next workout. If it doesnt help then maybe i just need to get used to it. If it still doesnt help, then maybe lookint at it from the opposite direction would improve my vert: Quarter squats during a peaking phase would probably help me a ton.
802
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 29, 2016, 10:07:36 am »Download this so you can play frame by frame:
https://chrome.google.com/webstore/detail/frame-by-frame-for-youtub/elkadbdicdciddfkdpmaolomehalghio?hl=en-GB I counted 24 frames. First frame was heel leaving the ground. Last frame was toes touching ground. That's how it's counted, right? 24 / 30 = 0.8sec in the air. That's 30-31 inches according to this chart: http://www.addoa.com/blog/diy-how-calculate-your-vertical-jump The vid is 60fps though on my phone. I'll try to get a more accurate read frame skipping on my computer. Edit: counted 48 frames at 60fps, giving me 0.8sec again.
According to the VJB calculator, at a weight of 195 and squat of 420 I should be jumping 36" standing. Damn I'm pretty short on that. The calculator has been very accurate for me in the past though, when I was consistently playing basketball. Makes me realize that movement efficiency helps SVJ's a ton, not just RVJ's.
BTW, I didn't know I used so little knee bend!
803
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 29, 2016, 09:52:59 am »
Week 96
I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something
I think I will throw in an extra lifting day on Saturday where I just work up to a 385x1 squat, and 245x1 bench. Also throw in some RDL's because I missed them last workout. The extra frequency has always helped me in the past. I especially need it for the RDL's.
I also recorded my third SVJ. I'll upload a vid of it soon.
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Thursday - 01/28/16
-= Workout Log =-
De-load
Tuck Jumps 2 x 10 >> 60sec rest.
SVJ's 3 x 1 >> 60sec rests.
ATG Squat
135 x 8 >> 2min rest.
185 x 5 >> Almost failed 3rd rep. Didn't scream though.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 3
Bench Press
45 x 15 >> 2min rest.
95 x 8 >> Not sure if I've ever done 235x5 before. I've done 230x6 though.
135 x 5
195 x 2
235 x 5 PR
205 x 4
Romanian Deadlift
275 x 3 >> Had my oly shoes on for these. Felt weird and unnatural.
335 x 1 >> I also didn't do them last workout so of course my strength drops instantly.
385 x 2
Calf Raise Machine
405 x 15 PR
I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something
I think I will throw in an extra lifting day on Saturday where I just work up to a 385x1 squat, and 245x1 bench. Also throw in some RDL's because I missed them last workout. The extra frequency has always helped me in the past. I especially need it for the RDL's.
I also recorded my third SVJ. I'll upload a vid of it soon.
804
Strength, Power, Reactivity, & Speed Discussion / Re: weight vests
« on: January 29, 2016, 12:30:14 am »
Ive always wanted to try out a weightvest, especially while playing basketball. I remember reading about weightbelts being better as they dont affect your posture. Also the weight is centered near your center of gravity, so movements arent affected either. Thats the idea at least.
805
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 29, 2016, 12:28:12 am »
Check out Sefuliuuuilah's log too.
Lately ive also been trying to post in other peoples logs more instead of just checking in my own log. Its always nice when i see a post or a +1 in my log. So i should do the same for you guys!
Coges whats your current plan? Hows your training structured?
Lately ive also been trying to post in other peoples logs more instead of just checking in my own log. Its always nice when i see a post or a +1 in my log. So i should do the same for you guys!
Coges whats your current plan? Hows your training structured?
806
Strength, Power, Reactivity, & Speed Discussion / Re: Explosive template
« on: January 28, 2016, 07:21:00 pm »
I have to take a look at the VJB program. Personally i think it should be 90% plyo focused. Not much emphasis on speed squats and such. I think lifting at 85% at max speed intended effort accomplishes RoFD gains just as much, if not more, as 20% max speed lifts do. Plus the strength gains.
Plyos will train RoFD better than speed squats and box squats or whatever imo. Plus its more specific to jumping.
Plyos will train RoFD better than speed squats and box squats or whatever imo. Plus its more specific to jumping.
807
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 28, 2016, 11:00:50 am »
My friend set up an LLC to flip properties with. I may do it too. We are getting serious about making money in real estate.
808
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 27, 2016, 11:49:48 pm »
Let out all the puke man. Dont ever hold it in, you feel better as soon as its out. Keep yourself distracted with basketball and weights. Hang out with some friends if you all have time, tell them you dont even want to mention the situation. Dont tell them to console you. Just have it be a distraction as if nothings going on. The purpose of this is to see that you can find happiness in many other things Chris. All is not lost! Hopefully you can think more clearly after this.
809
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 27, 2016, 01:07:57 pm »
Going to fix my resume tonight and email it out to a few people. One of the deans at my college its good friends with a professor at my college who works at Deloitte in cyber security. That dean told me to email him my resume and it will be forwarded to that professor. Actually Im taking a class with that professor next semester I think. Or after that. Last semester he gave internships to 6 kids in his class. I just want to get in early, though.
I met up with a former student of my school (with a BS in Comp Sci) who works at Ernst & Young in their cyber security division. They started him at $68k/yr and he doesn't have a master's, and minimal experience. I'm in a similar boat but I'll have a master's. He told me about this professor at our college works at Ernst & Young in their security dept and that I should get into contact with him... I will email that professor with my resume and some direction. Who knows, maybe I can get a job there with this connection plus a master's. I mean if that other kid can do it without a masters and no connections... why can't i?!
Hopefully I can land some kind of internship soon and quit my current full time job (property management). I graduate with my master's in December. I better have a full time job lined up for then. It's time to make real money, keep saving while living with my parents, and invest into real estate instead of managing someone elses real estate right now.
I met up with a former student of my school (with a BS in Comp Sci) who works at Ernst & Young in their cyber security division. They started him at $68k/yr and he doesn't have a master's, and minimal experience. I'm in a similar boat but I'll have a master's. He told me about this professor at our college works at Ernst & Young in their security dept and that I should get into contact with him... I will email that professor with my resume and some direction. Who knows, maybe I can get a job there with this connection plus a master's. I mean if that other kid can do it without a masters and no connections... why can't i?!
Hopefully I can land some kind of internship soon and quit my current full time job (property management). I graduate with my master's in December. I better have a full time job lined up for then. It's time to make real money, keep saving while living with my parents, and invest into real estate instead of managing someone elses real estate right now.
810
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 26, 2016, 11:50:17 pm »
Week 96
Felt really crappy and unmotivated going in. Felt amazing and refreshed when i finished. Thursday is a de-load. Then I have Friday's workout (which isn't so stressful) and the weekend off. I should recover nicely for next week
Quote
Tuesday - 01/26/16
196.0lbs
-= Workout Log =-
Pull ups
+30lbs x 10 >> 60sec rests.
+30lbs x 7 PR
+30lbs x 5 PR
+30lbs x 4
+30lbs x 3
Lateral Raises
35's x 3 >> 60sec rests.
40's x 2
45's x 1
40's x 10 PR
40's x 5 PR
40's x 5 PR
35's x 10 PR
35's x 6 PR
Cable Rows
180 x 3 >> 60sec rests.
200 x 2 >> Got tired of 200 so jumped up to 220.
220 x 5 PR >> This will take a while lol.
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 3 PR
Ab Pulldowns
95 x 5 >> 60sec rests.
140 x 12 >> Did not PR but I did these with better form. Felt the stretch.
140 x 8
140 x 8
130 x 3
120 x 3
95 x 8
Rear Delt W Flyes
25's x 5 >> 60sec rests.
30's x 8 PR
30's x 8 PR
30's x 8 PR
Felt really crappy and unmotivated going in. Felt amazing and refreshed when i finished. Thursday is a de-load. Then I have Friday's workout (which isn't so stressful) and the weekend off. I should recover nicely for next week