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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.

your svj sucks

hahaha

now lets see your damn RVJ already 

^^ 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:

What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfoo

I 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.

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.

LBSS: Never knew that, interesting. I knew it meant post script, it means the same here, but here we use counting for more than one. Classic error, translating your language to another one directly, it doesn't work like that.

T0ddday: Great point about the shoulder hyperextension. Something similar happens to spine. ESPN dealed with it at some time at this sports science series IIRC. It differs from person to person too. But even at the same person, each part of the body hyperextends/lengthens differently during the violent act of jumping, giving different maximum vertical displacements. Scientifically speaking, the 'true' vertical displacement your legs are able to provide should be measured at a point below the spine, probably in the pelvis.

Ate a TON this weekend and spent way too much money on food
Pooped tnite and then weighed myself at 203.8lbs!!! Havent been this heavy since January 2011 five years ago when i was 210lbs... Took another poop and brought it down to 202.8lbs. I know i still have food in me plus a bunch of glycogen stored from increased food/caeb intake. Also a lot of water weight, i can even feel it in my face.

Cutting down to 193lbs by March 1st. I'll probably be down to 196-197 in the morning a few days from dropping glycogen and water, so this wont be too difficult.

I know i'll crush 385x3 on the squats tomorrow though

Week 96

Quote

Friday - 02/05/16

-= Workout Log =-

Cable Rows

Lateral Raises

Pull ups

Ab Pulldowns

Rear Delt W Flyes

Worked out at my friends gym. Did random shit in addition to the usual, but even the usual was screwed up with rest times and a bunch of stuff. Don't feel like typing it and don't remember it either. Damn i hate working out with other people. Fucks everything up. No I don't want to do your workout. I'll do mine and you do yours.

Yeah I hate it too lol.  Most people don't understand keeping to the routine you have planned out perfectly with set rest times and everything. 

"Try this exercise man, just try it, it's great!"

I don't give a shit about your exercise! lolll

people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.

Well that's different.  I would love that too lol

people can come work out with me if they are willing to do exactly what i was planning to do anyway. it would actually be great to have a workout partner who was down to do the same routine as me.

That would be really nice. I don't know if I'll ever enjoy that lol.

I've done my routine with him and he still got in the way. Others too. I do a lot of warm up sets and rest an okay amount between them. They don't like to do all that. Even then, if I want to rest 2min between my squats, they'll want to go again before me and then by the time I have to squat they'll still be squatting.

Even worse is yep, doing their exercises and shit. And worse yet, is messing up the order. I'll do all your lifts when I'm done with mine. No I don't want to do cable chest flyes before benching. I'll do them after benching, maybe, for a little. And no I don't want to do close grip bench press. Just regular. Maybe I'll do close grip after my regular benches.

And wtf is this? Why am I doing pyramid set?!?! They don't make sense! I'm tired as fuck for my 3RM now. We should do REVERSE pyramid sets if anything.