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- squat 305 x 5,5,5
 

   

Quote from: LBSS on July 31, 2012, 10:13:33 pm

- triple broad jump

- DL bound x 3,3
not as far as triple broad jump, although i'm sure that's because i'm pretty good at pulling my feet forward and stabilizing if i don't have to rebound.

Do you know the measurements and differences between the two?  

Your RDLVJ is much greater than your standing right?  

not exactly. it was the first time i'd tried it and kind of a whim. the difference between the first set of bounds and the second was pretty dramatic, too, for what that's worth. if i had to guess, i'd say the 3 x broad jump was about 26.5 feet, and the second set of bounds was about 24.5 feet. will actually measure next time. also, my single broad jump PR is something like 9'2.

DLRVJ is 5-8 inches higher than SVJ. DLRVJ is more variable. i think SVJ is about 25 unless i'm extremely amped or extremely tired, but recent DLRVJ varies from 30-33 workout to workout. when i'm in a better groove with it, as i was in may, it's more like 32-35. all-time PR is about 35.

Quote from: LBSS on August 01, 2012, 03:42:26 pm

Quote from: T0ddday on August 01, 2012, 01:40:02 pm

Quote from: LBSS on July 31, 2012, 10:13:33 pm

- triple broad jump

- DL bound x 3,3
not as far as triple broad jump, although i'm sure that's because i'm pretty good at pulling my feet forward and stabilizing if i don't have to rebound.

Do you know the measurements and differences between the two?  

Your RDLVJ is much greater than your standing right?  

not exactly. it was the first time i'd tried it and kind of a whim. the difference between the first set of bounds and the second was pretty dramatic, too, for what that's worth. if i had to guess, i'd say the 3 x broad jump was about 26.5 feet, and the second set of bounds was about 24.5 feet. will actually measure next time. also, my single broad jump PR is something like 9'2.

DLRVJ is 5-8 inches higher than SVJ. DLRVJ is more variable. i think SVJ is about 25 unless i'm extremely amped or extremely tired, but recent DLRVJ varies from 30-33 workout to workout. when i'm in a better groove with it, as i was in may, it's more like 32-35. all-time PR is about 35.

Yeah I thought I remember you gaining huge out of an approach.  8 inches in amazing.

Since it's the first time trying bounding... you might improve a lot with practice then and you will soon bound farther than muli broad jump.  Last time I tested on the vertec I was stuck at 35 SVJ, 36 RVJ, still really frustrating.  I do 4xbroad jump and go just over 40 feet, but when I bound I always get 2 feet farther, or 3 feet farther if I depth drop into the first bound.  For some reason I seem to score reactive on multiple jumping tests but can't seem to get what you can out of a running vertical jump...  Maybe I just hate the carpet where the vertect is and the results would be different if I could test on grass or track! 

bizarre. for the record, the broad jumps and bounding were performed on a hardwood basketball court. all the jumps i do are, except when i do tuck jumps or pogos; those are on the rubber matting in the weight room. it's odd to me that i get so much out of the DLRVJ -- 5 inches at a minimum, on a terrible day -- but otherwise would consider myself relatively slow, un-powerful, and un-reactive.

so your single broad jump is well over 10 feet? strange to me that your DLRVJ would be so close to mine, given how much more powerful and springy you are.

Quote from: LBSS on August 01, 2012, 03:42:26 pm

Quote from: T0ddday on August 01, 2012, 01:40:02 pm

Quote from: LBSS on July 31, 2012, 10:13:33 pm

- triple broad jump

- DL bound x 3,3
not as far as triple broad jump, although i'm sure that's because i'm pretty good at pulling my feet forward and stabilizing if i don't have to rebound.

Do you know the measurements and differences between the two?  

Your RDLVJ is much greater than your standing right?  

not exactly. it was the first time i'd tried it and kind of a whim. the difference between the first set of bounds and the second was pretty dramatic, too, for what that's worth. if i had to guess, i'd say the 3 x broad jump was about 26.5 feet, and the second set of bounds was about 24.5 feet. will actually measure next time. also, my single broad jump PR is something like 9'2.

DLRVJ is 5-8 inches higher than SVJ. DLRVJ is more variable. i think SVJ is about 25 unless i'm extremely amped or extremely tired, but recent DLRVJ varies from 30-33 workout to workout. when i'm in a better groove with it, as i was in may, it's more like 32-35. all-time PR is about 35.

Yeah I thought I remember you gaining huge out of an approach.  8 inches in amazing.

Since it's the first time trying bounding... you might improve a lot with practice then and you will soon bound farther than muli broad jump.  Last time I tested on the vertec I was stuck at 35 SVJ, 36 RVJ, still really frustrating.  I do 4xbroad jump and go just over 40 feet, but when I bound I always get 2 feet farther, or 3 feet farther if I depth drop into the first bound.  For some reason I seem to score reactive on multiple jumping tests but can't seem to get what you can out of a running vertical jump...  Maybe I just hate the carpet where the vertect is and the results would be different if I could test on grass or track!  

Yeah i'm same as LBSS. I can always touch rim from SVJ, which gives me at least 26 inches of SVJ. With 1 step off 2 feet (drop step or whatever it's called) I can grab rim with 2 hands, which gives me at least 30 inches. Than with SLRVJ i get another 4 inches more than my drop step except it fuks up my left knee when i do SLRVJ.
It's crazy that you can only jump 1 more inch than your SVJ but your SVJ is heaps high so it's not that big a deal. If i had your SVJ I would be getting 40+ easy though.

Edit- I don't know I'm just guessing I'd get 40 but maybe as your SVJ gets higher the difference between SVJ and RVJ gets lower coz I used to have a 8-10 inch difference but now it's only 6-8 inches.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = very high

- warm up

- DLRVJ x 4
nothing. CNS d-e-d dead.

- squat 310 x 1
not happening.

- pause squat 225 x 3,3

- futzed around a bit with inverted rows and bench

was utterly dead. i could barely get myself to descend with 225 on my back. this week has been rough at work and i haven't gotten enough sleep. also, today was the day my body decided that i've been eating to much. i haven't been hungry all day, despite not eating lunch. going to force some food down now and try to figure out how to make these days come on days when i'm not supposed to train. fuck it. i'm away this weekend (again) and will hopefully get plenty of sleep and be back on monday. this summer has been rough from a training standpoint, recent PR notwithstanding.

BW = ???
SORENESS = traps (?)
ACHES/INJURIES = none
FATIGUE = low

- warm up
extra attention to shoulders

- pull up +10 x 10+3+3+2
got halfway up on the last rep. damn.

- dip +50 x 10+3+3+3

- KB swing 24kg x 10,10 | 32kg x 10

- stretch

included a bunch of SMR on shoulders throughout. lots of jump roping, too. had something of a breakthrough on running-in-place crossovers. i'm still slow but getting better. side-to-sides are better, too. and starting to be able to string a couple of double unders together and still get out of it. used to be if i did three in a row and tried to go right back into single unders i'd kick the rope every time. now it's 50/50. time to eat.

Congrats to the PRs at 305 and 310! You are having a bit of a rough time with the training because of external circumstances and I know as well that this can be hard to deal with.

But in regards to what you can do right now: focus your energy toward the goal of making those 5 lbs jumps in the squat every time. If resources are rare you have to prioritize. In your situation jumping/plyos before squatting will kill your PR. That is just the way it is. Under optimum circumstances they might not, they might even help, but not here. If you want to get the jumping volume in, do them afterwards. You will jump lower probably. But you know what? You want the squat to help your athletic events, not the other way round. So you might as well have the priorities of your training reflected in the order of exercises with the most important thing done at first.

Regarding recovery, I know that in some jobs you cannot just go and eat something when you should (from a training perspective). But that is not an excuse for failure to gain weight. You might have had your fun making fun of it, but lots of whole milk could save your training right now. I don't care how much protein you get and how high quality your nutrition is, the matter of the fact is that your body lacks a sufficient surplus of fuel. You can have access to the best food in the world, you still won't grow if the quantity is too low. Believe it or not, people like you profit the most from GOMAD and your situation demonstrates perfectly why it is legitimate nourishment for certain kinds of athletes.

BW = ???
SORENESS = lats, abs
ACHES/INJURIES = none
FATIGUE = moderate

- warm up
incl a bunch of layups

- broad jump x 4
~35'6"

- DL bound x 4,4
both ~35'2"

- squat 310 x 5,3,3
might have had four on second and third sets but they would have been very grindy, not worth it. first set is a PR.

- SS1: ring push up x 10
- SS1: DB row 75 x 10e
- SS1 info: 3 rounds, ~90s rest between exercises/rounds

- hanging leg raise x 10,10,10

- stretch

There you go, T0ddday, jumped just under 36' on the broad jumps and a few inches short of that on the DL bounds.

Nice job.  I knew your reactive ability would bring those numbers closer together.  I finally got a video up of broad jumping, bounding, and my terrible running vertical jump, any advice is appreciated:

http://www.adarq.org/forum/progress-journals-experimental-routines/t0ddday-journal/new/#new