Adarq.org

Quote from: Final Phenom on January 10, 2016, 05:45:15 pm

Quote from: Merrick on January 10, 2016, 05:22:47 pm

I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.

Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.

I have no way of loading up dumbbells to match the maximal hamstring loading that SL-RDL gives me. The problem with regular RDL is it becomes more of a back exercise for me: my back rounds slightly at 285, and pretty badly at 315. With SL-RDL I was able to do my 175x5 set with no back rounding and without losing my balance. My hamstrings are loaded up much more. My gym has no reverse hyper machine, and I don't think I can get much out of using the ghetto/diy variation of reverse hyper.

If grip becomes a big enough problem, I will use straps. Another option is to do the right and left legs as separate exercises with SL-RDL instead of supersetting them, which will cut the grip volume in half.

The balance factor isn't really dependent on weight (I lost balance with 135, but I was able to do 175 without losing balance). Keep in mind this is only my second session with SL-RDL in a really long time. Presumably my balance will improve in future sessions, and better SL balance is good for Ultimate frisbee anyway.

Sorry for the rant. I will admit that the SL-RDL has its weaknesses and if you can suggest other alternatives I would be happy to consider them.

what do you mean by rounding? heavy DLs pull your shoulders forward and that's not necessarily bad.

1/11
BW: 177.2 (started supping creatine again)
injury: low back perfect, slight adductor
calories: 1895 172g carbs (75g sugars), 82g fats, 125g protein (I might eat more)
workout supplements: 20g creatine, 250mg Alpha GPC, 250mg magnesium
SWDC:???

SVJ's:
set 1: 5@28"
set 2: 2@28", 3@29"
set 3: 4@29", 1@30" 
set 4: 3@29", 1@30", 1@30.5" 
set 5: 2@29", 1@30", 2@30.5"
set 6: 2@30", 2@30.5", 1@31"!!!!  started yelling after this one. not even intentionally, it just came out. just barely barely scraped the bottom of the target
set 7: all around 30"

low level plyos:
DL pogos: 3x10
tuck jumps: 3x10
alternating lunge skips: 3x10
SL pogos: 3x10 each leg

Depth jumps, 19" box: 3x5, hitting 23"-25"

kneeling 10lb plate tosses: 5x8

DL bounds: 3x4 feeling suuper awkward. I'll try to get a video of these up

SL: 1 submax -> 1 max bound -> 1 pogo : 3x8 (R,L)

Daily SI circuit:
-SI joint reset cycle x3
-Eccentric adductor raises 90secs x3

Superset x4:
--Bird Dog Plank x50secs each side
--Banded Clams x10 each side
--Glute Bridge 255,275,295,300 x10

craaaaazy PR. My quad strength is essentially the same since my last time doing SVJ, this PR def has to do with posterior chain shit and better core stability

Nice!

What was your previous PR? 29"?

Also 20g creatine?  You don't need to do the "loading phase", just take 5g a day.

What are kneeling 10lb plate tosses?  Are you throwing plates around?!?!

Yeah, I hit 29" for the first time ~3 months ago. Ok, I'll take 5g from now on. I don't have a med ball so I just used a 10lb plate instead. These are the dynamic hip extensions that T0ddday posted about in LBSS journal.

edit: Apparently I hit 29" back in May. Damn, time really flies.

Congrats, but I'm mostly boggled by the number of reps and that you PR'd so late. That's amazing.

Probably the first few sets were not fully primed.  A lot of times when I do max effort jump sessions, I hit my best jumps about ~30 jumps in.  All 30 before that are max effort, but you're body really starts getting going as you keep doing the jumps over and over.

This is of course if you have good enough work capacity

Also Final Phenom,

Ahh I see, I'm assuming you do your plyo day on the football field or something.  I thought you were throwing 10lb plates around in the gym LOL

i wonder if my work capacity is just awful. i never get 30 jumps in because by that point performance has dropped off so much that it doesn't count as ME work anymore.

Oh it's probably because I do take at least 10 seconds between each jump rep, sometimes even longer. Also I think the reason why I PR'd so late was because of changes in my technique. I have been doing way more ham and glute work than quad work so I'm thinkin my vert just needed all those reps for technique adjustment to a more p-chain dominant jump.

1/12
BW: 173.6 PR
Injury: groin a little bit
SWDC: lots of .05's and a .04 which is good for me

Because of the bodyweight PR and the great SWDC time, decided to go for a SLRVJ PR

SLRVJ (R)- hit 27" once in the first set, after that couldn't even hit 26". reaaal bad 

-Throwing for 45 minutes

Daily SI circuit:
-SI joint reset cycle x3
-Eccentric adductor raises 90secs x3

Superset x3:
--Bird Dog Plank x45-60secs each side
--Banded Clams x10 each side
--Glute Bridge 320, 340, 380 x10 I'm out of weights and these are still not too difficult

Clean pull:
135x5, 155x5,3
back felt funny right around the area where I have injured it 3 times, so I bailed on the rest of these and jump squats. I'm likely hyperextending it

Is there some kind of SLRVJ progression like the t0ddday method for DLRVJ or anything like cues I can use to work on SLRVJ technique? I'm thinking about doing only SLRVJ for the rest of this block.  I'll upload a vid of my jumps with my next post, my laptop is currently being uncooperative

Your SL jumps:

1) Rest between jumps more as mentioned before.  You don't need the recommended 45 seconds as I don't like it neither because you start thinking too much, don't stay warm, etc... but AT LEAST 25~30 seconds.

2) You running in for nothing.  You're decelerating at the end pretty bad and that pretty much negates all the steps before it. 

3) Whether it's weak hamstrings or weak quads or weak ankles or whatever, you are collapsing in the plant at the knee (most likely weak hams).  IMO you will only be reinforcing negative movement patterns this way if you keep doing them.  I'm sure you're not feeling the jumps in your glutes right?

4) IMO the solution lies in the same method as double leg jumps.  Start with a shorter approach.  Do a 3 step jump.  At first, do not worry so much about getting as high as possible, because you need to develop the rhythm to accelerate on each step.  Go slow- fast- faster.  Keep practicing those 3 steps.  That'll set up the penultimate step properly where you ae ACCELERATING into the plant unlike you are doing now.

SLOW- FAST - FASTER / rest ~30 seconds between jumps.  With the amount you currently rest, you're jumping in a fatigued state and increasing the chances of collapsing at the knee.

Once you get those 3 steps down in a smooth fashion where you are accelerating with each step and don't have to think about it, you can start adding in steps.  Just add 1 step at a time (basically t0dddays method), only adding steps if you are capable.  Eventually you might be using a 5 step running approach, or a 10 step, but everyone has a different ideal amount.  No one will eventually end up using 30 steps or anything like that lol so don't stress it if you aren't getting higher from adding steps once you get to 5+ steps.

ALSO: what is that?  some homemade vertec?  in your backyard?  on grass?  Im jealous