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Author Topic: Mj's Training Log for Volleyball  (Read 1440 times)
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mj
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« on: March 14, 2011, 04:42:36 pm »
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I train to get better at volleyball (beach). Been playing for a few years and I currently play for state in a hybrid version of the game (6 a side indoor type rules on sand). Time to start logging sh!t  Cool

Stats :

Ht 5'9"
Weight 93kg
Bf 16.5% (tested professionally last week with calipers)
Current Vert unknown. I get my forehead level with a full height mens volleyball net on medium sand though
Max squat 160kg (past paralell low bar)
Max deadlift 200kg (snatch grip, I just like snatch grip)


Goals :

Body fat down. Don't care what number... just need to lean out a bit. Dude testing my bf asked if I'd ever been really obese. I have lots of loose skin from tipping (breaking) the scales at 130kg as a 5'9" 18 yr old  Shocked

Maintain lifts while body fat drops.

Get quicker


Strategy :

Diet is basically according to this kb article. I've done the extremes (high carb, low fat retarded middle distance running days to the anabolic diet as a straight strength lifter). Come back to this as a flexible and effective method.

http://www.bodybuilding.com/fun/kelly3.htm

Not trying to build muscle really, just maintain. So the calorie surplus post training might be a bit smaller or non existent. One day a week though I'll overfeed with moderate carbs to reset good hormones. Usually Saturday with training in the morning so some small strength gains will come I guess.

Training is the intermediate plyo program out of vjb. 2 x per week. I'll also do strength work in these sessions. Last night was 3 x 20m reverse sled drag 120kg, ramping snatch deadlifts x 3 to 180kg then 2 x 200kg singles  But I freestyle this shit. As long as its heavy compounds that hit all the muscle groups its fair game.

Also play beach 2 x per week.

Peace.
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mj
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« Reply #1 on: March 19, 2011, 07:21:41 pm »
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Thu played outdoor pairs, Fri played indoor sand. Ok run both nights. Getting some solid ups at the moment. Eyes level with top of net both venues  Cool

Been running the intermediate plyo program out of vjb with freestyle weights added to maintain strength. Getting quicker on it... noticable.

Today lifted. Pouring rain so no plyos or sprints  Sad

Parallel box squat 140kg 2 x 5 (toasted my back!)
Step up 60kg 3 x 6
Front squat 80kg 3 x 7
50 rep quarter squat 100kg to finish (sh!t man. My VMO filed a formal complaint)

I need to get that front squat up. And keep hitting the step ups. Both real functional for me.

Oh I went to a strength gym near work for a 'biosignature analysis'.... Charles Poliquin strength coach if anyone knows it. The bodyfat test with calipers was worthwhile. 16.5% after my 3 month bulk. Apparently I have lots of loose skin too from being an ex blimp (130kg at 18 yrs and 5'9"). With me for life... don't get fat dudes.

The biosignature analysis is scamsville but. You get a report recommending a diet approach and a barrage of Poliquin supps.... wank  I might post in call em out actually
« Last Edit: March 19, 2011, 07:26:24 pm by Mick82 » Logged
Clarence
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« Reply #2 on: March 20, 2011, 04:02:17 am »
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2x 200kg Deadlift w snatch grip is damn good.
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Sir Tossestrees
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« Reply #3 on: March 20, 2011, 10:54:12 am »
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How come you use snatch grip when you DL? Just out of curiosity. It would seem terribly uncomfortable to me, so I wonder why you like it. Can you do as much or more with snatch grip as you can with overunder grip or a clean grip? That just caught my attention.
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mj
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« Reply #4 on: March 20, 2011, 05:59:46 pm »
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man I should be more specific about 'snatch grip'. This doesn't mean hook grip like an oly lifter. Its overunder grip, just wide as a mofo. I guess its the strength world use of the term. All it means is I get a more ROM on the lift.

Why do I like it??? Feels right man. Can I do more with a normal width grip... nah. Upper back is the weak line with any grip.

I've always been a good puller. Just a crap squatter  Grin Next time I pull max I'll film it. Won't be for a while but, max pulls fry me bad.
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mj
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« Reply #5 on: March 21, 2011, 08:28:14 pm »
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Last night some homo upper body lifts.

Bench 3 x 10 60kg
Incline Bence 2 x 10 50kg
Close Grip Bench 2 x 10 50kg
BB Shrug 3 x 10 75kg

I just do a chest day when I feel like it. 3/4 effort at best. Ususally 1/ 2 times a week.

The rest of my upper body gets plenty of work squatting and pulling, chest days are just for balance. I don't need bench for my sport, so not really interested in progressing weight too much. Max bench is about bw... that'll do.

Proper lifting tonight  Grin
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mj
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« Reply #6 on: March 22, 2011, 04:28:16 am »
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Intermediate plyo from vjb plus some weights tonight. Felt kinda crap.

No sprints or broad jump either. I have a strained muscle in the lower gut that's not getting better by ignoring it  Roll Eyes Jumps are fine, but big hip extension = pain. Guess I'm up for a week off.

Ankle bounce 2 x 15 (vid below)
1-2-3 jump 3 x 4 per leg
low depth jump 1 x 4
Dumbell toss (like a keg toss) 3 x 4 (in lieu of sprint and broad jump)
3 x 5 front squat (80, 90, 95kg) (vid below)
3 x 8 glute ham raise

<a href="http://www.youtube.com/watch?v=UllqJ2xHTyI" target="_blank">http://www.youtube.com/watch?v=UllqJ2xHTyI</a>

<a href="http://www.youtube.com/watch?v=hlisynWizTM" target="_blank">http://www.youtube.com/watch?v=hlisynWizTM</a>
« Last Edit: March 22, 2011, 04:30:14 am by Mick82 » Logged
jr
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« Reply #7 on: March 22, 2011, 06:22:15 am »
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Nice, another volleyball player on the board.  I am looking to increase my vertical by about 6" by October 2011 when the indoor league starts here again.  We start 6s in sand in about a month...I don't really like it to be honest.  I have a lot more fun in the quads league that we have on Monday nights.  Anyway, good luck with the progress.
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mj
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« Reply #8 on: March 22, 2011, 04:02:29 pm »
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Hey JR. I'm surprised to hear you play 6 on sand, its an unusual version of the game around here (Australia). My love is 2 up outdoor, real beach.

I play quads on a Friday too! Never played indoor though.
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Clarence
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« Reply #9 on: March 22, 2011, 04:07:37 pm »
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Good stuff with those front squats!  Hope that muscle strain heals up quickly!
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mj
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« Reply #10 on: March 27, 2011, 07:18:49 pm »
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Thanks man. I'm resting up for a full week to let it heel. I'm going f@ckin nuts 

Still feels sore when I tense my gut. Sucks.
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mj
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« Reply #11 on: April 01, 2011, 10:25:46 pm »
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The gut strain is mostly better so back to it. Still no sprints or broad jumps yet. Still a bit stiff for those.

Today;

warm up bounds
2 x 15 donkey ankle bounce
11 x 3 Front Squat ramping to a 100kg set
6 x 3 snatch deadlift ramping to 160kg
4 x 4 jump from sitting position for height
1 x 4 depth jump

I read the following on this bb and was pretty taken with the neural charge idea

http://www.t-nation.com/free_online_article/most_recent/look_like_a_bodybuilder_perform_like_an_athlete

My lifting today was based on that and it rocks. The heavier weights felt lightish just like the article says. It does limit the working weight because I'm not bordering on failure like normal, but I feel strong and fast right now. Instead of fucked and sore  Cool
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mj
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« Reply #12 on: April 02, 2011, 08:06:01 pm »
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Some upper body pressing today with a mate who comes to lift at my place.

10 x 3 barbell bench up to 72.5kg
5 x 3 incline barbell bench up to 62.5kg
10 x 3 overhead press up to 52.5kg (pr)
4 x 5 bent over rows (trap bar) 60kg
10 x 2 shrug 90kg

I've never paid much attention to upper body presses cause its just not my focus. But doing them with the neural ramping method (heaps of ramping sets of 3 with really short breaks) I feel like I've got lots of room to progress before I hit a wall. Expect to hit a few pr's on bench and ohp in the coming months.
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mj
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« Reply #13 on: April 05, 2011, 03:05:51 pm »
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Decent lifting last night  Cool

Low bar squats (well past paralell) 10 x 3 - working weight around 130kg
6 x 3 trap bar deads off 3" block - working weight around 150kg
2 x 15 donkey ankle bounce
4 x 4 weighted leap from sitting to medium box - 10kg weight
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mj
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« Reply #14 on: April 06, 2011, 02:28:22 am »
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Upper body tonight

10 x 3 barbell bench ramping to a few 80kg sets (pr)
5 x 3 incline barbell bench at 65kg
5 x 3 overhead press ramping to a couple of sets at 55kg (pr)
10 x 2 shrug 90kg

I haven't done standing overhead presses for ages until last weekend. But I'm pr'ing it every session at the moment. See how long that lasts but when I was doing 5 x 5 programs my OHP was stuck at 47.5kg for 3 reps about a year. So this is kinda cool for me  Grin

I have to think the progress is a combo of a stronger core than a year ago and the fact this multiple set low rep stuff seems to suit me.
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