150426 W20 Power Olifting session
Still polishing form.
End up preforming hang clean very slow untill passing HIP and explode up, this way.. i am sure i am not quad dominant and the back is not used too early.
END up lift is good, but with this... I can not lift heavy at all. One more problem, is when i am not able to get the bar high enough to catch, i lean backward to catch. This end up causing me in a very POOR catching position like a Complete retard.
Asked a friend who is a semi pro olifter, and he suggested, QUAD dominant is not the main issue, but Using the BACK too early before Full extension is just wrong. HE double confirmed me that I need to JUMP up, not BACK, and tel me to use like 40kg to fix form.
on the other hand, Taiwanese trainer ask me to do hang clean as heavy as possible regardless of form, and CATCHING is not a must for development of vertical jump. Not heavy, is useless for Vert development from what he said.
working set of hang clean :
135lbs Slow pull pass hip to explode perfectly.
155lbs Good slow pull but catching is leaning back.
175lbs Slow pull is impossible to catch, with less concern of from able to catch
Hang snatch mess...
175lbs.....1x1 insane
155lbs 3x3... I am just doing what I am in hang Clean with Wide grip
150427 Acting like a Boss in work, Wake up early to train. Max OT Cardio session 3
I try to wake up at 7 ish.. and head to the gym at 8am so I can get to work on time.
one of my excuse to leave home early.
16 min on the bike and the stat as follow:
Before:
1. level 15, 7.24km, 212 Cal
2. level 15, 7.17 km, 209 Cal
Today:
3. level 15, 7.39 km, 220 Cal (I try to set level 16 in the beginning. but too tough and go back to 15)
PS.
I asked Jack Woodrup once again just to confirm this cardio shit wont affect my vertical power, he confirmed "the high intensity nature of the intervals and the low volume of them means it isn't anywhere near enough stimulus to cause a detraining effect. They do use a different energy system though so there might be a little bit of an issue, plus you still me to recover from doing them. My advice is to try with 2-3x per week and see if the loss of BF is negatively offset by increased fatigue in the muscles. If so drop back the frequency."
After today session, the so call HILL Program is suppose to be some sort of interval training, BUT i could not FEEL it at all, I did see the digital chart go 1 bar up and 1 bar down through out the the 16 min. BUT Clearly can not feel the so call.. On and OFF interval style training.
So i emailed the bike company for an manual, as i can not find the manual on line (seems like the bike i am on is a old version, with many different version released)
Further more, if no program is avaliable, Jack suggested the following:
the intervals max of 30 seconds and rest for 90 seconds. For example you might warm up for 2 minutes on a low to medium setting, and then do a 30 second sprint followed by 90 seconds of low resistance low speed recovery. Do 7 of those intervals and you are done.
As stated the other article, this max out Cardio require FOCUS in that 16 min.
IF i need to do this shit manualy. it would be PERFECT for FOCUS training. 7 set. of 2 min exercise. with 2 min warmup..
Done deal and HEAD to work.
(now i am thinking.. what other exercise i can do in the morning.. if i only have 20 Min to kill before heading to work...)
PS, I do remember I missed a Max Effort bigger ball dunk session last week.. this is A VERY important SESSION that i need to make up for (may be tomorrow Morning)
