Author Topic: a fast and explosive donkey! (Read 1859563 times)

LBSS · « **Reply #2085 on:** September 30, 2013, 10:51:35 am »

good point raptor. had not noticed that.

ChrisM · « **Reply #2086 on:** September 30, 2013, 11:20:49 am »

350 looked solid as fuck!!! Nice rep! In agreement with the slow eccentric on 360lbs. I don't know about you but looking at the 350 lift you probably would have gotten 360 with similar speed. When that happens to me its usually mental along the line of, 'this is heavy, go slow so you can 'catch' it at the bottom'. Kick that 360s ass next time!

Raptor · « **Reply #2087 on:** September 30, 2013, 11:22:49 am »

Yeah definitely... I remember when I squatted 352 and during the rep I was thinking "why the hell am I squatting so slowly on the descent?".

It's just that you feel if you descend any faster you won't be able to control the form on the rep (in my case at least). It's a surefire sign that the weight is pretty much @ 1RM.

LBSS · « **Reply #2088 on:** September 30, 2013, 08:09:00 pm »

for the first time in five years, i'm gonna try out a new gym.

i'm feeling weird/sad about it, but it's ridiculous for me not to have regular access to an indoor basketball court. i'll also try something new: short, frequent early-morning workouts just for jumping. low intensity, low volume, separate from my normal work out schedule. but i need those reps and i think i'll have free reign at the new gym from 7-7:30 AM or so.

gonna stick with the current track day/weights day split for a little while longer, but add in a bit more volume to squats in preparation for starting a strength/mass block soon. leaning toward a 5/3/1 variant with tentative goals of 10 lb weight gain, 385 squat, 405 DL, 275 bench and 185 OHP. all while working on movement efficiency in the movement i ostensibly care most about (i.e., jumping at a basketball hoop) at least 3-4 times per week.

and now, to the track.

LBSS · « **Reply #2089 on:** September 30, 2013, 09:46:22 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- broad jump x 4
12y

- DL broad jump x 4,4
well over 12y each time, felt good

- sprint 60m x 3
8.2, 8.2, 8.2

- sprint 30m fly x 3
3.8, 3.8, 3.9

- SL bound submax x 15,15,15
awkward-ish. i feel like getting better at these can't hurt.

- T0ddday test
5:06, tried to pace myself without looking at the clock. could have gone faster but did the last 150 extra fast so i was still gassed at the end.

- stretch

okay workout. the 60m times make me think the other track is marked for 55y, because these felt fast-ish. can't wait to run with t0ddday and see what i'm doing wrong.

T0ddday · « **Reply #2090 on:** September 30, 2013, 09:46:26 pm »

Quote from: LBSS on September 30, 2013, 08:09:00 pm

for the first time in five years, i'm gonna try out a new gym.

i'm feeling weird/sad about it, but it's ridiculous for me not to have regular access to an indoor basketball court. i'll also try something new: short, frequent early-morning workouts just for jumping. low intensity, low volume, separate from my normal work out schedule. but i need those reps and i think i'll have free reign at the new gym from 7-7:30 AM or so.

gonna stick with the current track day/weights day split for a little while longer, but add in a bit more volume to squats in preparation for starting a strength/mass block soon. leaning toward a 5/3/1 variant with tentative goals of 10 lb weight gain, 385 squat, 405 DL, 275 bench and 185 OHP. all while working on movement efficiency in the movement i ostensibly care most about (i.e., jumping at a basketball hoop) at least 3-4 times per week.

and now, to the track.

Whats your previous max bench? Dunno but it seems 275 on the bench is a bigger strength increase than your asking for in the squat.

Do you have a track near bathesda? At the least I'll show you where the correct lines are...

LBSS · « **Reply #2091 on:** September 30, 2013, 09:47:52 pm »

i benched 245 a couple years ago. with a conscious effort to gain muscle i feel like 275 is a reasonable goal. it'd be 1.5xbw at 185 lbs.

AGC · « **Reply #2092 on:** September 30, 2013, 11:49:06 pm »

Those jumps look pretty good. Your SVJ looks about just under 30'' according to hang time calc with vag's 5'' correction. I reckon really throwing your arms back like Raptor suggested and head down a bit more during the loading will give you a couple more inches. Still, I'm a little surprised you're not busting through the 30'' mark comfortably yet. Maybe it's just a matter of ironing out the form and getting very comfortable with it. Have you tried KB swings as a warmup before jumping?

Depth jumps are pretty good as well, you'll probably want to reduce your GCT a bit (.5 sec) but I know it's not as simple as that of course. It just comes with practice and getting better at it rather than just consciously spending less time on the ground. Improving on that should help a lot. Keep it up!

LBSS · « **Reply #2093 on:** October 01, 2013, 09:45:57 am »

funny you should say that, i think your gct on your depth jumps looks too short!

Raptor · « **Reply #2094 on:** October 01, 2013, 10:58:14 am »

A low GCT is better for one leg jumping... a GCT that is medium to long (basically you don't care about it, just jump as high as possible) is best for two-leg jumps.

ChrisM · « **Reply #2095 on:** October 01, 2013, 11:02:47 am »

What? I have to disagree. A quick transition is still very important. Maybe not AS important but losing momentum by being stationary even for xx ms is STILL robbing the transition of horizontal speed into vertical speed. Force+speed.

Raptor · « **Reply #2096 on:** October 01, 2013, 12:21:19 pm »

Nah... even if you have a slow amortization phase it's going to get better doing "slow" depth jumps, eventually. You'll become better at amortizating and get a bit faster automatically. Obviously you should still strive for quickness, but it should come second after max height.

ChrisM · « **Reply #2097 on:** October 01, 2013, 12:54:15 pm »

Ok that I can agree with. Second to height and it should become quicker just through repetition yes.

Raptor · « **Reply #2098 on:** October 01, 2013, 02:44:53 pm »

When doing depth jumps for benefits in the one leg jump it's better to focus on quickness... because it allows you to train for a very quick amortization phase. That's why it's a good idea to still do them bilaterally... doing them unilaterally would be way too much load on one leg, with the hips out of the equation (vertical drop), and the GCT would be too long.

LBSS · « **Reply #2099 on:** October 01, 2013, 03:41:45 pm »

looks like i might be traveling the first two weeks of november. that puts a big ol' hiccup in the middle of any training plans. BUT, that said, because the hotel in tajikistan is really only set up for BB-type stuff anyway, i figure now is a good time to start boring but big. if i kick it off today i can get through two microcycles on two days a week, with two days a week still on the track, through the end of october. i will eat at or even a teensy bit above maintenance until i leave. on my trip i will continue with high volume shit but obviously not on this schedule, and then when i get back through christmas will be full on BBB, four days a week. time to shut the fuck up about getting bigger/stronger and actually go for it. i know i've said that before, but i'm getting annoying even to myself. post-trip will be same split as below but minus the track days. it'll be too cold to sprint most of the time anyway. in the new year, re-evaluate and either continue BBB for another cycle or two, or switch to a speed/power block where i do a lot more sprinting and bounding and a lot less lifting. i'll switch to the latter at some point in the new year either way.

morning jumping will continue throughout. day one of that is tomorrow, unless i have to be on a call with pakistan at 7 AM, in which case it'll be thursday.

also, i'm going to cut out alcohol during the week and make an extra effort to keep it moderate on weekends. started that last week/weekend but i figured i'd make it official.

beginning split is as follows, aiming for four workouts per week. technically i started yesterday:

DAY 1
sprints and bounds

DAY 2
Press 5/3/1
Bench 5x10
Chins 5x10
*Curls 3x10
*Tricep Pushdowns 3x10
*Face Pulls 3x10

DAY 3
sprints and bounds

DAY 4
Deadlift 5/3/1
Squat 5x10
Hanging leg raise 5x10

DAY 5
sprints and bounds

DAY 6
Bench 5/3/1
Press 5x10
Barbell Row 5x10
*Curls 3x10
*Tricep Extension 3x10
*Bent Lateral Raise 3x10

DAY 7
sprints and bounds

DAY 8
Squat 5/3/1
Deadlift 5x10
Ab wheel roll out 5x10

*optional

massive caveat: if i get a job overseas, full-on re-evaluation will obviously need to take place. but for the time being, this is the plan.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1859563 times)

LBSS

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ChrisM

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