Ok. Thats cool. Very interesting.

thx! a friend of mine is already studying in Cologne and he lets me know what they learn - till now (3months) nothing that i didnt know lol

Haha! I've been chasing the 150kg squat for over 2 years now so its kinda big deal for me

pogos looked good, high pulls from pins looked good..

jump squats were either too heavy or just not thinking about the right cues.. the transition has to be much faster.. the descent should be more rapid too.. but really focus on the transition and then accelerate all the way through the toes.

i'd lighten it up just a little, 10-20 lb total, and really get that transition from ECC to CON fixed.. if you can fix it with current weight, then that's even better, but might need a few sessions with lighter weight to get it down.

peace man

ya, armless vj with emphasis on descent speed, transition speed, and full acceleration of the weight up all the way through the toes.



not a big fan of vested jump squats/db jump squats.. the beauty of barbell jump squats is they lack arm swing, which changes the specificity of the exercise.. vested vj's have more influence on the exact cmj mechanics etc, which according to verkhoshansky, is not the best idea.. his recommendation is barbell jump squat or kettlebell jumpsquat on two platforms (kettlebell held between the legs with both arms).. he does not like the influence of the arm's with db's or vest which take away from the training of pure hip power.. even with db's you'll still get some db swing which will help the jump.

if anything, i'd stay away from vest.. I'd be less strict about db's, but still, preference on barbell jump squat for sure..

in order of importance, i'd say:

#1. barbell jump squat
#2. kettlebell jump squat (verk style)
#3. db's in each hand jump squats
#4. vested arms on hips jump squat

peace man

Todays very unstructured pulling workout:
about 20min of pullups with various grip, most 3-5 reps and short rest
wide grip seated cable row 50kg 3x8-12
parallel grip seated cable row 50kg all out set (20-30 reps... dont know lol)

My traps are really sore and thursday is tricking, so today i did pulling and tomorrow ill do pushing as this doesnt affect my tricking at all.

Hey adarq, jealous?




i was bored so i went down and did some pin squats/squat lockouts 400lb 2,3,3 (at 1.30pm)
at 8pm is tricking, so well see if those squats will affect it...

edit: tricking wasnt affected at all. Standing backflips were as high as usual, reactivity was okay

Cheat meal after tricking: 2 pizzas = 1750kcal

12/03/2010

soreness = anterior+posterior core, quads, traps - all not that much
aches/injuries = left wrist (hit myself while flipping lol)
fatigue = moderate
diet = clementines - 1,1lb ground beef (20%fat) - periworkout 15g whey+50g glucose - pwo 40g whey+80g glucose - (yet to come:) lean turkeybreast + whole wheat spaghetti - 1,65lb hot chicken wings - perhaps some pistachios and more clementines (i'm addicted lol)

workout: lower body hip/posterior dominant
a1) pogo jumps 5x5
b1) jump squats 37,5 3x3 (much faster excentric+transition than last time)
c1) deadlift 57,5x5 - 77,5x3 - 97,5x3 - 117,5x3 - 137,5x1 - 147,5x1 - 157,5x1 - 167,5x1 - 177,5x5x1 (easy!)
d1) band assisted glute ham raises 3x5-10 (way harder after deadlifts)
d2) band assisted standing rollouts 3x5-10 (band because core felt weak and wanted to get more volume in)

nice!