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Author Topic: Mj's Training Log for Volleyball  (Read 1440 times)
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mj
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« Reply #45 on: September 02, 2011, 08:42:30 pm »
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Good Morning 72.5kg 3 x 8
Chin up 2 sets (8,7)
Invert Row + 10kg 2 x 8
BB Row 75kg 2 x 8
Shoulder presses same as last session plus 5kg 3 x 15
Back Extensions +5kg 3 x 12
Shrug 100kg 2 x 12

Back extensions are cool. Never done them before. I only tried them now because I'm looking for erector and pc work I can do without loading my toe. I get PC fatigue from knees to traps with these. I started light to learn the movement but I'll start to load these next back session and I really think I'll keep them as assistance when I get back to vert work.

Interestingly the smashed my hammies like a ghr almost! Maybe its my long legs?

<a href="http://www.youtube.com/watch?v=c0wTtA0uFrc" target="_blank">http://www.youtube.com/watch?v=c0wTtA0uFrc</a>
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« Reply #46 on: September 05, 2011, 03:59:02 am »
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Rack Pull 3 x 6 140kg wide grip
Back Extension 4 x 15 (2 sets 10kg, 2 sets 20kg)
Behind Neck Press 40kg 4 x 8
BB Row 60kg 2 x 8
Shrug 100kg 2 x 12
Single Leg Press 3 x 8 (80, 90, 90kg)
Leg Press 3 x 15 180kg

Back extensions at 20kg = fatigued erectors and sore hammies  Smiley
Note to self for later, behind neck presses feel safe to eye level, no lower
Back into limited leg training with the press. Might be able to pull of the floor next week too and squats after boys weekend away.  Cheesy
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« Reply #47 on: September 19, 2011, 02:28:23 am »
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UPDATE

I've been in paradise for a week. Whitsundays man  Cool Got home today and hit the rack.

Front squat with harness 5,5,3,3 @ 60, 80, 100, 100kg (Haven't got the groove on these yet and my knees didn't love it)
Low bar squat 5,3,3 @ 120, 140, 150kg 
Hang clean (dead stop, off the pins in my rack) 5,5,5 60kg
High Pull 8,8 60kg
Sled Drag 140kg (its a ghetto sled  Cheesy) - maybe 25m x 2
Calf Raise 2 x 20 130kg
OH Press 2 x 5 52.5kg

Really happy with the 150kg x 3. I've got a fair bit more in me too. Maybe good for 160kg x 3.

The broken big toe is awesome now and I'll be back to normal volleyball rounds this Friday. I've just purchased vertical mastery looking for a personalish program. I haven't trained legs for 5 weeks properly now and haven't run or jumped in that long. So the plan is to run freestyle programming for 2 weeks like the above and get back to game form.

When I have a bit of movement efficiency back I'll test 1RM dead and squat and jumps and see what Vert Mastery spits out. Should be interesting  ninja
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« Reply #48 on: September 20, 2011, 04:33:47 am »
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A bit of GPP tonight. Trying to get back general movement ability and aerobic capacity lost over the 5 weeks of hardly even walking. And lose a few kg's over the next few weeks (lay off plus holidays you know)

BW dip 1 x 13
DL 60kg 1 x 30
Clean and Press 30kg 1 x 15
Pull up 1 x 7
Clean and Press 30kg 1 x 15
Box Jump 24" 1 x 15
Chin Up 1 x 6
Box Jump 24" 1 x 15
Floor Sweep 30kg 1 x 15 (felt sooo retarded!)
Weighted Sit Up 10kg 1 x 25
40m sled drag 80kg
Sprint 40m
Tyre Flip 20m + OH Carry 20m (30kg tyre)
40m sled drag 80kg
Sprint 40m
Tyre Flip 20m + OH Carry 20m (30kg tyre)

in that order. 23 min total. Good challenge. Hope to get that down to 20 min.
Deadlifts and lunges tomorrow  ninja
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« Reply #49 on: September 21, 2011, 03:34:12 am »
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Started DL warm up

60 (5), 80 (5), 100 (5), 140 (5), 160 (3), 180kg (2)

Was going to go for PR and feeling good. Then got a call from mum. 15 minutes later the agro was gone and couldn't get back into it. Tried 200kg and couldn't budge it  Roll Eyes

Rather than lift sub max weight I switched to a speed session.

Speed DL 100kg 3 x 5
Hang clean 70kg 3 x 3
Rim Jump 2 x 10
Donkey Ankle Bounce 3 x 12
Depth Jump 12" step 2 x 5
Dead start 1/4 squat jump for height 2 x 5
Dead start 1/4 squat jump for distance 2 x 5
3 step run up jump for height (1 leg) 2 x 4 (per leg)

That got the mojo on. Been a while since I moved like that. Feeling good  Cool

Day off tomorrow and back on court Friday
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« Reply #50 on: September 23, 2011, 07:55:49 pm »
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Got back on the sand last night. A few guys down so me and a mate playing pairs in the quads league.

The forced upper body focus has resulted in a much harder swing. Happy with that. I buried a few brutally. Jumps were ok. Still getting the height to kill balls but feel slow out of the sand. I think I'll get that back quickly though. I am well out of game shape though. Sucking in the big breaths after the first set!

One more week of freestyling training until next Saturday when I'll test myself proper for input to the vertical mastery program.

I'll have a couple of weeks where I can't squat too. Been thinking about a tattoo for ages and I'm booked in next Sat to get it done (on the shoulder/ back). Not sure if people can follow this link... but;

http://www.facebook.com/media/set/?set=a.119091824862216.16997.100002841964752&type=1

Hitting up zercher harness squats, oh presses, hang cleans, a few bounds and sled drags today  ninja
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« Reply #51 on: September 23, 2011, 10:57:13 pm »
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Well zercher harness squats were a fail. Knees screamed at me  Cry

Low bar squat 100 (5), 120 (5), 140 (3), 150 (3), 150kg (2)
low bar pin squat 3/4 rom explosive! 3 x 3 100kg
Dead start 1/4 squat jump for height 2 x 5
Dead start 1/4 squat jump for distance 2 x 5
2 step run up max jump 2 leg 2 x 3
Calf Raise 2 x 20 132.5kg
Forward sled drag 80kg 4 x 30m (explosive)

<a href="http://www.youtube.com/watch?v=nOxIWr9JVHg" target="_blank">http://www.youtube.com/watch?v=nOxIWr9JVHg</a>

<a href="http://www.youtube.com/watch?v=pPUViXnMexA" target="_blank">http://www.youtube.com/watch?v=pPUViXnMexA</a>
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« Reply #52 on: September 26, 2011, 07:30:49 pm »
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Last night

Donkey Ankle Bounce 2 x 20
Explosive Podium Trap Bar Dead (in oly shoes, awesome) - 3 x 4 150kg
Jump squat (trap bar) 3 x 3 60kg (too heavy hombre... 45kg next time)
DSVJ 3 x 6 sub max
Tuck Jumps 2 x 10
ME Jumps 2 x 6
Calf Raise 2 x 20 135kg
Sprint 40m x 4

Today doing some upper body. Low rep high force.

Tomorrow probably squat, bound and powerclean.
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« Reply #53 on: September 26, 2011, 11:05:27 pm »
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Just done quick upperbody session

3 x 3 flat db bench 40kg dbells
3 x 3 bb row 75kg
3 x 3 ohp 55kg
3 x 5 high pull 60kg
2 x 20 decline sit up + 20kg
2 x 5 bb curl 40kg
2 x 12 db shrug 40kg dbells
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« Reply #54 on: September 28, 2011, 04:29:53 pm »
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Last night GPP. Since the game of pairs the other night I feel a need to get my stamina and game shape back. Based on Loliquins German Body Comp Program.

Trap Bar Dead (flipped over for more ROM) x 6 140kg

Rest 30 secs

DB Walking Lunge x 12 50kg

Rest 30 secs

Sled drag 60m 60kg

Rest 3 mins

3 cycles of that. Plus I finished myself by dragging the loaded sled 60m back as fast as I could. My vmo and shoulders basically siezed up from the lactic acid and I had to lie on the grass for 5 mins. lol. I'm testing myself for vert mastery Saturday as long as I can get a session in before my tattoo appointment.
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« Reply #55 on: October 01, 2011, 05:06:20 pm »
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UPDATE

I tested myself for the Vertical Mastery program yesterday. Recorded a max jump of around 3.03m, max squat of 363lb  at a bw of 200lb. My jump is down after the big lay off. I've managed to retain strength but plyometric abilities are crap right now. Consistent with how I feel on the sand too.

Vertical Mastery tells me I need to focus on plyos first, explosiveness 2nd and also losing a bit of bf. Makes sense. What I'm not sure about is how useful the plyometric efficiency will be for my sport. Sand kills plyometric cnotribution to a jump. Will I be wasting my time with a plyo focused program? Or will it contribute to movement efficiency and rfd enough to really improve things? I might ask in the other forums of no one reads this.

Attached is the outputs from Vertical Mastery. THe program has no weights whatsoever! That's a bit of a change for me too!






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« Reply #56 on: October 01, 2011, 05:07:55 pm »
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part 2
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« Reply #57 on: October 02, 2011, 03:24:58 am »
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OHP 3 x 2 60kg 
Row 3 x 2 80kg 
Pull up 7,7,7
Abs

A few vids. From today and yesterday

<a href="http://www.youtube.com/watch?v=cM5J-6_B_4I" target="_blank">http://www.youtube.com/watch?v=cM5J-6_B_4I</a>
<a href="http://www.youtube.com/watch?v=1KgIXDmGNdA" target="_blank">http://www.youtube.com/watch?v=1KgIXDmGNdA</a>
<a href="http://www.youtube.com/watch?v=wEiEjawqLiI" target="_blank">http://www.youtube.com/watch?v=wEiEjawqLiI</a>
<a href="http://www.youtube.com/watch?v=tb0EYcYNTlo" target="_blank">http://www.youtube.com/watch?v=tb0EYcYNTlo</a>
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