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Thank ya sir

np.. not too much good info in my response but, how's it feeling?

12/18/2015

Bio: Morning

sleep = 8 hours
wakeup = 9 AM
bw = 156 lb 
morning resting heart rate = forgot to measure
soreness = upper back slightly, hamstrings slightly
aches = right knee slightly, left ankle slightly
injuries = some toe nails



Food

- 1 x greek yogurt
- 1 x orange juice



Session: Afternoon

stayed very light with jumps because of my left ankle feeling tender.

warmup:
- ~20 min
- dribbling, light layups

light jumps:
- ~15 min

moderate jumps:
- ~15 min
- ~10'4 maybe on L-SLRVJ

double leg bounds:
- 8 x 5
- first 2 sets sucked so bad, then got some form back

submax single leg bound practice:
- 5 x baseline-to-half court each leg
- felt way better than last session
- they felt strong/light

S1: dead hang neutral grip pullups:
- BW x 8
- BW x 8

S1: parallel bar dips:
- BW x 8
- BW x 8

S2: dead hang chinups (wide bar, sucked)
- BW x 7

S2: parallel bar dips:
- BW x 6 (last rep paused at the bottom)

S3: dead hang wide grip pullups:
- BW x 4

S3: parallel bar dips:
- BW x 5 (last rep paused at the bottom)

dead hang neutral grip, knee ups:
- 15

pulled up neutral grip, straight leg ups:
- hard, 8

parallel bar straight leg ups:
- 10

45 deg back extension:
- BW @ 2 x 20
- curling back at the bottom, uncoil on the way up
- legs (glutes/hams/calfs/quads) feel soooo good after this



Food

- 1 x chocolate soy milk



Food

- some chocolates
- 1 x greek yogurt
- grape fruit juice



Session: Evening

short run:
- ~3.5 mi
- midfoot/forefoot
- cramped up again! noo! cramped up right at the end of my warmup run.. walked for a few minutes, then ran
- ran "beautifully"
- I felt so good it was ridiculous, just floating, lots of bounce/power.. it could have felt this good because of the bounding / jumping earlier.. i think i'm just getting stronger (and lighter) in general though, so things are going to take shape.
- I kept up a moderate pace just trying to hold onto that feeling the entire run, which I did



Bio: Evening

bw = 157
soreness = hamstrings, glutes
aches = right knee a bit more



Food

- 3 eggs sunny side up sandwich on wheat + gorgonzola.. dipping in hot sauce
- baked beans
- some corn
- a few pieces of chocolate pretzels



Food

- small amount of trail mix




did a nice stretch while watching tv.. kind of sitting back against my couch (on the floor) with feet close and knees fully flexed.. kind of like a completely ATG (literally) squat. felt good.



tmw it's tennis early for an hour or so.. then a big run tmw night + possibly lifting.. then Sunday i'm off, full rest, plus devouring BBQ.. I'd like to jump a bit harder on Monday given that i'll have a complete day's rest (and lots of good protein) the day prior. That should be interesting.

Awesome about the hj shoe experiment, can't wait for the review.

ya, can't wait either. should be interesting!

REST DAY.

still wrecked today. but better than yesterday.



12/20/2015

Bio: Morning

sleep = 8 hours
wakeup = 9 AM
bw = 158 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals (very sore), shoulders, calves
aches = none
injuries = some toe nails, right rib (very old injury, area that cramps up sometimes)
miracles = right knee felt amazing all day



Food

- 4 slabs of brisket
- a bunch of jerk chicken (~8 pieces)
- a bunch of rice and beans
- several white chocolate pretzels



Food

- 1 x greek yogurt
- 1 x grape fruit juice



Food

- bread pudding + 2 scoops of vanilla bean ice cream



Recovery

- atg squat hold thing: ~15 minutes



Bio: Evening

bw = 165
- DAMN ! hehe
- I ate ALOT of meat/chicken ;f
- feel heavy



alot of water throughout the day.

hoping abs are less sore tomorrow.. pretty annoying.

tmw plan: morning is jumps, bounds, and bodyweight.. night is a fast run.. alot of reading throughout the day.

regardless of aches/injuries/sleep, body felt so loose/light this morning.. those holds I did last night had an effect.



12/22/2015

Bio: Morning

sleep = 6 hours (HORRIBLE.. probably fell asleep around 3, couldn't sleep)
wakeup = 9 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = upper back, abdominals (very sore), calves, hamstrings
aches = left hamstring tendon (BLEH!, I think that warmup before yesterday's run tweaked it a little)
injuries = some toe nails



Food

- 1 x greek yogurt



Session: Morning

- 1 hour tennis
- just hit, hit good



Food

- 1 x gatorade
- 1 x greek yogurt



Recovery: Nap

- 1 hour



Food

- 1 x gatorade with 1 tspn salt



Session: Evening

raining out

run:
- ~6.5 mi
- ~1 hour
- slow/moderate
- worked on stride frequency without power, because sidewalks were wet.. but really worked on turning over my legs, more of a drill.. soo fast strides but not going too far heh.
- towards the end I hit some good sidewalk and put more power into it, felt good

both achilles, hamstrings a little achy.



Bio: Evening

bw = 154 lb
soreness = same as earlier + hamstrings, glutes
aches = ankles/achilles, right hamstring tendon

left hamstring tendon feels better.



Food

- 1 x grape fruit juice
- 4 eggs sandwich on wheat with shredded parmesan cheese
- some veggie stir fry: brussels sprouts, potatoes, asparagus, carrots, mushrooms
- 6 x small chocolates



Food

- 3 x small chocolates



Throughout the day:

- long holds: standing hip flexor, standing ham string, standing adductors (submax split), kneeling, low squat, glute/ext rot, lats



going to step up my bodyweight exercise game.. I really want to play around more with resistance, instead of just lifting.. that's what I wanted to do initially but drifted away from it. I'll probably do some very short sprints (~5-10 strides) mixed in with BW stuff at this park which has some 'bar equipment'.

also, didn't lie down or sit down much today.. stayed standing (standing desk etc).. also did some stretch/holds while standing, stuff I can hold for a long time.... feeling it a bit, tendons/muscle a bit achy.. feel loose though.

going to keep that up ^^ for a few weeks.. see what happens.

gn!

high jump shoes update:

SUPER FAIL. Absolutely no way to jump in those shoes... not sure how people would jump in those even on a proper track. The bottom isn't the problem. The shoes themselves are 'warped'. They are beyond stiff on the bottom, which is what I wanted... however, it's so thick in one spot that you don't walk properly; you either roll backward or forward. So, for this experiment, complete fail. Had I picked a shoe with a 'flat bottom', it might have been possible. These shoes are just really weird, never wore anything like them. Don't feel good at all.

(Nike Zoom HJ III)

Lol.  Yeah I probably should have warned you...

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

Quote from: Merrick on December 23, 2015, 02:59:47 pm

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

From what I know (and I was just reading Supertraining actually) working in the 3-5RM range definitely helps explosive strength. As for the rest of your question, I want to know as well!

But perhaps not during a very concentrated block?  Yeah low rep ranges help explosive strength but not if it's just 1 exercise on top of a plethora of others and using high frequency/volumes to really accumulate fatigue.  At least that's what I think...