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Hi there FP,

By BBS, do u mean Bulgarian Split Squat?
very informative about that link u shared. Thanks for that.

no lol you guys just dont hip thrust a lot, 3 plates is not a lot of weight at all once you get acquainted with the movement.

i used to do some hip thrusts until i read studies showed lack of speed and vertical gains over 8 weeks associated with it.
https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

some reasons why i now think its not a great movement:
-joint angles totally dont correspond with any kind of athletic movement. driving through the heels in an unnatural movement plane. you could make an argument for using it for pure GPP strength building but IMO the hard part where gains come from is the iso hold at the top and joint angles are actually very important for iso holds
-more proven, time-tested movements available
-lack of a dynamic version unless you pop the weight off your pelvis
- very easy to modify technique slightly and make the movement a lot easier - lack of consistency and hard to progressive overload.
-awkward, time-consuming setup

i would just stick to BSS for targeting glutes specifically. something like a hang power clean or high pull is good for powerful hip drive

180321 Weekly Max Effort Jump
Is a good day today, I manage to wake up at 630 to go to work. and went jumping at lunch.
Not a good Jump Session today, however my mind/heart felt better than before.
I felt like I have more strength in my leg that i am not able to utilize in my jump... like a 18wheelers unable to blast off.   

now this feeling is nothing new to me... but...that feeling of... "I got more in me and just need to work to get it out"  is a good feeling... compare to.. "fuck it.. I am falling short"

Is in the mind....may be it is not ALL in the mind..  but it does make a different in terms of how i feel.

I have to take a video.... because.. the court is empty... lol
<a href="http://www.youtube.com/watch?v=K1exh450-qg" target="_blank">http://www.youtube.com/watch?v=K1exh450-qg</a>

Ignoring Jump Attack is the right strategy. I re-read it when you mentioned it and it would frankly be absolutely useless for an advanced athlete like you. You could maybe incorporate more shock elements like depth jumps (which is the final phase), but otherwise, keep doing what works for you.

Also, why fasting? You must be hovering around 7-10% bodyfat.

180323 Friday 3rd day up at 630
I told my girl.. I will squat in the morning today. so that i can Rest up on sat and run the 1km race with her on Sunday.  I wont Squat on Sat which is consider as not respecting the running race.
I also know that, I wont be able to squat on Monday morning due to work schedule.  Soo Friday Morning must be a squat day.

SO i wake up on Friday... and feeling lack of energy with sore leg.   I guess the post 48 hrs soreness kicks in, this is why i am able to jump 2 days in a row,  because soreness only come after 2 days.   Furthermore, if I squat now (Friday morning)  48 hrs later is Exactly the RACE day.  I must remember the 48 hrs rule... i am no longer  18s....

I went to have a breakfast, ending the fast, and go to work and here I am logging this down.

BTW, my BF ratio should be around 20%... I am no longer as Lean as I was.  the Fasting thing... I just did it for better health in both physical/mental side.


About Jump Attack....I do want to give it a try.. those Static exercise is something I had Never done....
so....I Dont know... still just a thought...

180327 Tuesday Jump
Last Sunday 1km race with my girl.  I dont want to be like last time... where I squat on sat, run with a crying face on sunday (1km only).   So this time, I did not squat on Friday or Sat and rested for the sunday race.

Got 1st place for her age group, won by 3 sec only.  So i guess is worth it.

Monday...I had to site work and busy whole day.
Tuesday could not woke up in the morning to lift... and end up went jumping at lunch.
I feel good, feel like i am getting decent height with speed... feel like i am improving slightly.
https://www.youtube.com/watch?v=BPPjWzT_XBs
<a href="http://www.youtube.com/watch?v=BPPjWzT_XBs" target="_blank">http://www.youtube.com/watch?v=BPPjWzT_XBs</a>

I had night school and got home at 1030.  did not still until 2am reading facebook in bed in the dark.  (lack of discipline )

180328 Wednesday Weak mind
Could not wake up in the morning to lift again. Probably wont go jumping at lunch as have site work arranged in the afternoon.
I think... i need to constantly remind myself of mamba mentality. ....

there is no way you're at 20% bodyfat, unless you're missing a couple of major internal organs and have fat deposits in their place.

LBSS: I slow down the video at the end... to show u how fat I am.....

180405 Lazy week after a Hard workout
Mar 30 .  So I start of my easter holiday with a 2.5 hrs full body work out.
Where i Squat, and hip thurst, then on to arm curl, bench, cable push down, back pull down and core.  (upperbody is using the 3 set of 8 to 10 rep till failure setup)
With in 24 hrs, my body start to get sore.. which is a good thing (better than hitting me 48 hrs later)

After 48 hrs, my chest is Completely sore, i have had ahard time moving my arm around due to the chest being sore.
It got so sore that i would not even want to go jump as arm swing will cause pain.
And just like that my whoe easter holiday is with extreme soreness on my chest

Now is April 5th, which is more or less 1 week after my intensive work out, my chest is still a bit sore.  and i had not jump or lift after that March 30th.

More to add, after returning to my office, my desktop pc HD died on me. so i spent like 2 day trying to reinstall everything and recover my file.
Manage to save 90% of work stuff and personal photo.. which is lucky.

and before u know it. is weekend again.
i think is time to really get back on track with work and training and life in general.

more than 1/3 of 2018 is long gone.

180409 Monday I GOT ATTACKED

Sunday Morning, I had a rushing 1 hr weekly lifting session where I:
Squat with  45 45 50  x 2reps
Squat with 45 45 45 x3 reps then 2 x reps

Hupthurst
45 45 45 25 3 set of 5

Monday after work (which is just 36 hrs lifting)
I ran 30 min with my girl easy pace with 4.7km.
Very busy with family stuff and kid.  Decide to do my FIRST Session of Jump attack at mid night.

This attack stuff suppose to take a little over 1 hr. so i thought i can sleep right away without sweating.  (just a bunch of 60 sec static hold)
And from buddies here who told me it is for beginner... and is just the first day... it could not be hard.

I end up having SHAKING LEG for MOST of the static hold (lunges, elevated Lunges etc) Shaking uncontrollably failing to complete the 60 sec. and having to do the Pump action after the static hold is painful. 

The whole session took me nearly 2 hrs,and I have to take a shower before going to sleep.
May be because i am not fresh from sunday weekly lift (very likely)   or may be because my weekly 30 min run after work...

One more session like this on Friday... and Next week... 60sec turn into 90 sec. I dont know what will happen.

futher more.. this Jump attack stuff.. ask for 4 days a weeks.  Monday to Sunday. Lower, Upper, rest, lower, Upper, rest rest.  This mean I have to do Upper tomorrow.

I dont know if i can handle.