Author Topic: a fast and explosive donkey! (Read 1859674 times)

LBSS · « **Reply #120 on:** January 22, 2010, 03:13:41 pm »

Quote from: adarqui on January 22, 2010, 02:14:14 am

Quote
shoot hoops x~30mins...wow. Could not make a damn thing.

hah sux

haha yup. it was embarrassing. at least the other people on the court were crosstards and were too focused on being hardcore and flipping the tires and such to notice much. i don't know what was happening i would hit like three buckets in a row and then miss six. and not even kind of miss...really miss. whatever.

LBSS · « **Reply #121 on:** January 24, 2010, 03:44:32 pm »

Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.

adarqui · « **Reply #122 on:** January 24, 2010, 04:21:59 pm »

Quote from: LBSS on January 24, 2010, 03:44:32 pm

Testing today. Vert mat is at the other branch of my gym. Coming back tomorrow. So...incomplete test. Will do DL and VJ on Tuesday.

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Hit my targets in both, so that's cool. I feel like I could bench more but there's something up with my form cause my left elbow just isn't feeling it.

nice man!

some pop from that max should carry over well to tuesday.

vag · « **Reply #123 on:** January 25, 2010, 04:46:19 pm »

Quote from: LBSS on January 24, 2010, 03:44:32 pm

Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Epic lifting!!!
Very curious to see how high you will jump!!!

LBSS · « **Reply #124 on:** January 26, 2010, 09:32:17 pm »

Weird day. They still hadn't brought the vertimax back from the other branch, so I borrowed a dude's bike, rode over nice and easy, warmed up, tested, then rode back to test DL. VJ was a big disappointment. DL was okay. Hit my target but no further. BW was 170 on the nose post workout.

VJ 26.2, 27.6, 26.2

DL ... 360 ~~365~~

LBSS · « **Reply #125 on:** January 29, 2010, 03:35:41 pm »

First workout of "5/3/1 PLUS" is today. That is what I am calling my new plan. The plus is because at the end of every warm-up, I will do 6-10 maximum-effort RVJs. And because, as assistance exercises on upper body days (OHP and bench) I will do depth jumps and paused box jumps (squat to a box, sit down, then jump onto a higher box from the dead stop), to help work on my very poor explosiveness. The PBJs may eventually be done with a weight vest, but I'll start with bw only.

In other news, I'm procrastinating like a motherfucker and need to get back to work

LBSS · « **Reply #126 on:** January 30, 2010, 02:17:18 am »

Warm up

Work
OHP 5x100, 5x105, 7x110
superset of:

inverted rows 3x10x25#
paused box jumps 3x5

core circuit x3 (Russian twist, plank, OH med ball wall throws, hypers)

Cool down
stretch

LBSS · « **Reply #127 on:** February 01, 2010, 10:20:43 pm »

Warm up
usual
was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

Work
Squat 5x240, 5x260, 8x270
superset x3

inverted row (rings) x10
SLRDL x16 (8 each leg)x80

core circuit x3 (low back was feeling it after SLRDL's, so scrapped hypers)

Cool down
stretch
shoot hoops xsuck

vag · « **Reply #128 on:** February 02, 2010, 05:02:51 am »

Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???

adarqui · « **Reply #129 on:** February 02, 2010, 05:42:08 am »

Quote from: vag on February 02, 2010, 05:02:51 am

Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards

I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???

well i have a few hunches on it based on what we see in the log..

1) he was around 31-32" RVJ on dec 31, which was a PR, so his recent jumping might just be disguised in some fatigue.. he has PR'd what - DL and squat since then right? when you're PR'n in lifts, you're going to have alot of 'oscillations' in jumping, due to the supercompensation/fatigue "cycle" created by PR'n lifts.

2) he's been operating in the 5 rep range for too long.. this is what I really think is happening.. him going into a 5/3/1 setup might cause some new jump PR's to show up.. regardless of 5/3/1, i'm in favor of him (and everyone) not spending too much time at a certain rep range.. i find singles to be the most effective way of getting rid of any fatigue or MAL-ADAPTATIONS from successive rep lifting, ie, negative adaptations in starting strength/RFD.. successive rep lifts (ie 5 reps) are good for muscle/strength gain, but they can produce negative adaptations in starting strength (slowly it down significantly, though it may seem small).

as far as singles go, im talking like 5x1, 8x1, etc, with anywhere from 85-95% 1RM..

you could do 4 weeks of lifting with 5's, then transition into 2 weeks of singles.. or do singles every 3rd-4th workout and try and PR 2 days following the singles.. stuff like that.

weightlifting is a battle between negative adaptations and positive adaptations.. positive adaptations in max strength can lead to negative adaptations in RFD.. the stimuli have to be balanced out so not to wreck RFD, imo.

so him planning to do 5/3/1 might be a good idea.. at least it will spread the spectrum around a bit.

peace man

edit: you could also incorporate light jump squats (not rebounding, ~20-30%) / REA singles-triples before your heavy squat sessions etc.. in order to keep providing that stimulus.

edit #2: oh, if you're referring to his jumping in general, it's an rfd issue.. i'd tackle that by making sure to include some explosive overloaded movement prior to squatting, say, every other session... and then making use of singles in blocks while trying to PR, after spending time in a strength block.. so that goes back to my 4 week strength / 2 week singles comment earlier.

gn im out

vag · « **Reply #130 on:** February 02, 2010, 06:03:24 am »

That was a damn good article man , take it outta here and post it on the site! LOL

adarqui · « **Reply #131 on:** February 02, 2010, 06:09:29 am »

Quote from: vag on February 02, 2010, 06:03:24 am

That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read

hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

i'll find some quotes from Prof. Verkhoshansky on singles and 'rest between reps' sets tomorrow.. you'll like those.

peace

vag · « **Reply #132 on:** February 02, 2010, 06:16:34 am »

Quote from: adarqui on February 02, 2010, 06:09:29 am

Quote from: vag on February 02, 2010, 06:03:24 am
That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

peace

Yup... makes perfect sense, it was just what i was thinking too , the article comment was to emphasize how good that thing was!

LBSS · « **Reply #133 on:** February 02, 2010, 03:19:05 pm »

@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

adarqui · « **Reply #134 on:** February 02, 2010, 07:25:49 pm »

Quote from: LBSS on February 02, 2010, 03:19:05 pm

@ both of you guys:

My RFD/explosiveness is garbage, as you've both pointed out. I think Andrew's right: I got some sweet gains in strength from SS (vag: my squat is 320, thankyouverymuch) but definitely got stuck in a rut and mixing things up should be good. I'm going to try 5/3/1 for five or six weeks (one full cycle plus deload), retest and then try a couple of weeks of singles, per Andrew's suggestion. Then test again. Then probably switch to maintenance on the strength part and start working more heavily on sprinting and plyo-type activities, as well as conditioning, because by then it'll be the beginning of April and the ultimate season will be just around the bend.

Quote

The paused box jumps and depth jumps are meant to improve RFD and explosiveness/reactivity. Just to be clear, Andrew, you're suggesting that I add jump squats or some similar overloaded explosive movement (suggestions?) before heavy lower leg days, or before upper body days? I wasn't quite clear on what/when you were suggesting with those.

Thanks for the feedback.

before heavy lower leg days.. some good exercises are, from most simple to advanced:
- paused jumping clean pulls from hang : sets of 3-5
- jump squats for singles (rest between reps of ~30s, like you would when testing vert) (barbell or vest, preferably barbell, 20-30% 1RM)
- REA squat : work up to ~50% initially, 3-5x3.
- depth jumps from at or above SVJ: 3-4x5

np man

Quote

Oh, one more thing, actually: The great thing I've discovered in my first two 5/3/1 workouts is that they're SO MUCH FASTER than SS. When you're doing a full warm-up and heavy sets across for two lifts, plus warm up and cool down, that shit takes forever, drains you and doesn't leave much time for anything else. With the new setup I can do core stuff, RFD stuff, etc. without spending 2+ hours in the gym.

ya man....... that's not a good thing when it comes to peaking your performance.. it can be fine in short blocks, but people tend to spend way too much time in a fatigue state, when it's so easy to jump out using low volume/high intensity training - get in get out type training.

pc man hope this new stuff goes good for you.

if you need links of the clean pulls or whatever tell me, i have them on my youtube.

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1859674 times)

LBSS

Re: no bounce, need bounce

LBSS

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adarqui

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vag

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LBSS

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LBSS

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LBSS

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LBSS

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vag

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adarqui

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vag

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adarqui

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vag

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LBSS

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adarqui

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