Author Topic: AGC's journal (Read 522254 times)

Raptor · « **Reply #315 on:** July 05, 2012, 09:30:32 am »

Why are the 17.5 jump squats with red?

vag · « **Reply #316 on:** July 05, 2012, 09:40:27 am »

Quote from: Raptor on July 05, 2012, 09:30:32 am

Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.

LBSS · « **Reply #317 on:** July 05, 2012, 11:10:01 am »

Quote from: acole14 on July 03, 2012, 08:29:28 pm

Quote from: entropy on July 03, 2012, 07:16:46 am
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.

Raptor · « **Reply #318 on:** July 05, 2012, 12:13:43 pm »

Quote from: vag on July 05, 2012, 09:40:27 am

Quote from: Raptor on July 05, 2012, 09:30:32 am
Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.

Oh yeah, I see now. I was like "hey why isn't this happening to the other numbers as well, but the "." is only at 17.5"

LBSS · « **Reply #319 on:** July 05, 2012, 03:30:25 pm »

just like if you end a parenthetical remark with the number 8, it thinks you want to make a cool face. the things on the right are set off by colons now (e.g., : highfive:) but the faces aren't.

8 )

Raptor · « **Reply #320 on:** July 05, 2012, 04:11:21 pm »

Emoticons are nonsensical they have nothing to do with this bullshit.

AGC · « **Reply #321 on:** July 05, 2012, 08:12:09 pm »

Quote from: vag on July 05, 2012, 09:40:27 am

Quote from: Raptor on July 05, 2012, 09:30:32 am
Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.

Yeah I noticed it was doing that awhile ago but only after I posted, couldn't be bothered editing.

AGC · « **Reply #322 on:** July 06, 2012, 12:26:41 am »

Jumps:

6 SVJs

6 DSVJs

5 DLRVJs (also tried a few rotational plants, I didn't do them very well of course but I can see how if I practised the form they could get better)

6-7 SLRVJs

I realised I had lost my form on SVJs. I used to utilise my armswing a lot better. Today my first few were prob around 31'', then I really focused on timing the jump with the momentum of my arms and unsurprisingly I got a good 1.5-2'' higher. I guess I hadn't really been focusing on SVJ for awhile now.

Other jumps were pretty good as well, I'm going max effort on these now every week because I think it's probably pointless to do 2x jump sessions a week if they're not max effort.

AGC · « **Reply #323 on:** July 06, 2012, 08:46:03 pm »

Quote from: LBSS on July 05, 2012, 11:10:01 am

Quote from: acole14 on July 03, 2012, 08:29:28 pm
Quote from: entropy on July 03, 2012, 07:16:46 am
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.

Bump

AGC · « **Reply #324 on:** July 08, 2012, 07:31:53 am »

Jumps 2 (at vertec):

6 SVJs (highest 33'')

8 DSVJs (highest 34'')

6 DLRVJs (highest 35'')

6 SLRVJs (highest 35.5'')

I did these on my deck (no indoor courts open near my house) so the running jumps were more like 3-4 step jumps, so not quite as high as I would have liked.

AGC · « **Reply #325 on:** July 09, 2012, 03:50:45 am »

Week 2 - ON/power

Gym:

Squat (parallel, focus on concentric speed): 1x6@60kgs (warmup), 1x5@110kgs, 1x5@140kgs, 1x5@160kgs

Calf raise (unilateral): 1x15/leg@60kgs, 2x15/leg@110kgs

BSS: 3x5/leg@25kgs DBs

Chin-ups: 8,9,9

Dips: 10,10,10

Squats were good today, the speed was really good. Felt pretty explosive. Also, no hip pain anymore = win

I decided to stop doing calf raises double-legged because the tonnage was getting a bit ridiculous. Was planning on doing 180kgs today, but I would have really struggled to hold the barbell on my back for the length of time it takes to do 15-20 good reps. Last time I did 165kgs for 20 reps I nearly dropped the bloody thing because my traps/forearms were giving out. So I did them single-legged with a box in front for my other foot to balance with. It's probably something I should have been doing anyway to simulate the one-legged jump better.

AGC · « **Reply #326 on:** July 10, 2012, 04:55:39 am »

Track

Warmup

Pogos/tuck jumps

SL bounds: LRLRLRx20mx3, LLL/RRRx2x10m

DL bounds: 3x5 for height (aimed for max height each jump)

Sprints: 3x50m 100%

AGC · « **Reply #327 on:** July 12, 2012, 04:11:44 am »

Gym::

Power clean: 5x40kgs (warmup), 5x70kgs, 3x80kgs, 2x85kgs

(finally >1xBW)

Jump squats: 1x6@16kgs, 3x6@32kgs

Depth jumps: 2x6@30''

RDLs: 1x6@60kgs (warmup), 1x6@100kgs, 1x5@125kgs (these felt much easier than last few weeks and fairly explosive)

Core, foam roll, stretch after

AGC · « **Reply #328 on:** July 12, 2012, 10:36:30 pm »

Jumps:

6 SVJs

6 DSVJs (mixed up RL and LR plants, I don't think I jump significantly higher either way)

6 SLRVJs

4 DLRVJs

AGC · « **Reply #329 on:** July 15, 2012, 12:20:58 am »

Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.

Adarq.org

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Author Topic: AGC's journal (Read 522254 times)

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