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IMO it would depend alot on the intensity and contents of the workout, if you stimulated enough growth then that should work out as you planned it. The low intensity, not too taxing, cardio session is always a good idea, it will not only burn SOME bodyfat, it will also aid in your overall gpp and help you recover between sets and during your workout.  This overtime correlates to more reps, more weight, less recovery time needed, etc., all very big factors in accomplishing your goal of building muscle tissue. 

This. As long as the surplus is still there and you're getting enough protein and doing the heavy work, a bit of light cardio can only be good.

I'd add that it's important to stretch when you're done, too.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

warm up
foam roll
stretches
jump rope

work
tuck jump 4x15
pogo 4x5 -- neither of these felt especially bouncy, even by my standards
jump squat 3x3x85 -- pretty good
squat 5x275 -- best squat set I've had in a while, after a bunch in a row with shit form
OHP 3x5x115
chin 3x5x53.5
core x3
--crunch x50
--side crunch x25/ea
--superman x25

cool down
stretch

Yeah I think Charlie Francis (RIP) would have an aneurysm if he saw 8x80 recommended as a way to build explosiveness and/or speed (EDIT: Except for someone already highly trained and already well into their training year). Seems pretty retarded to me.

He's a monster. Too bad he plays for the Clips...

yea I did the same doing tuck jumps the other day. Hurt like hell but just adjusted how high I brought my knees.

That's interesting. I'll try less flexion the next time I do them, see how it goes.

lol im 24 also, happy birthday

Thanks!

Quote from: Cloud3205 on November 22, 2010, 01:38:44 am

So was Louie receptive to your ideas?  I am sure there are few in the United States that are stronger than those WSB guys on the three major lifts, but as far as VJ goes, I mean they are too massive to even move all that weight to be among the best leapers.

  My "ideas" were just valid points that he didnt disagree with, the thing that alot of people misunderstand about Louie is he doesnt care about vertical jump nearly as much as alot of us do, if you gave him a choice of increasing someones svj by 10 inches or increasing their box squat 50lbs, hed take the box squat no question. 

  Alot of those guys have too much bodyfat to optimize jumping, but the main difference is they dont really train for jumping at all, all of the explosive and dynamic exercises are done to improve rfd in the LIFTS, not a vertical jump.  Powerlifting is NOT jump training, just like jump training is not powerlifting.

PAGING STEVEN-MILLER, PAGING STEVEN-MILLER

11/21/2010

BW = 150.8 <-- funny, carb depleted, feeling weak but looking lean, 2 days ago after carb'n up i was 155
soreness = hamstrings slightly, calfs slightly
aches/injuries = back still
fatigue = feel mad shitty

diet = protein shake, 4 pieces of pizza + salad + chocolates + 2 pieces of cake, training, protein shake + 4 bananas, protein shake + 4 bananas




workout:
- mr tuck: 5, 5, 5, 5, 5, 5, 5
- dips: 10, 10, 10, 10, 10, 10, 10

tuck jumps felt insanely explosive, took me a while to get into the workout, very long warmup, like 30 minutes of progressive warming up.. but once i got into the tucks at max effort, i had some insane pop.. tomorrow is actually looking promising, didn't think so before workout.

dips were very weak..

hopefully i can sleep around 4:30am and wakeup at 12:30am, that'd be great.




i challenged kingfish to a vert challenge, i told him i'd hit head on rim before he hits 40 SVJ.. letz see wut goes down.

he's at 38 SVJ max, i'm at ~39 RVJ max.. tomorrow im going to jump good though because he pissed me off badly, but we're cool, he's my boi.. i'll probably put his squat video on my ipod because i get so angry watching his squat videos, because it takes ~30-45s for the first rep to happen after he walks the bar out.. that should result in some PR's if i watch that shit before jumping

peace

lol'd hard at the bolded part.