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« Reply #105 on: April 17, 2011, 07:28:24 pm » |
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Week 18 results Workout 1 1-2 jump squat 4x3 85 pounds Rest-pause squat 270 singles x 10, 250 x 1, miss RDL -3x6 325 pounds, Standing calf raise (bounce) - 2x15, 275 pounds Workout 2 Inch above parallel squat, sets of 5 - 275, 295, 300, 305, 305, 325, 325 1-2 jump squat, 4x3 - 85 pounds Reverse hyper 3x8 - 45 pounds Standing calf raise (pause) - 2x15, 362.5 pounds Notes/Questions - Lance, I can't express how appreciative I am for the coaching. I think reading through most of your posts on here really helped me understand some things better. I think you are the best coach I have encountered as you keep things as simple when they can be, but explain more complex methods clearly. I really also like that you don't come up with complex workouts with bastardized percentages that probably are a giant waste of time. Anyway, I have always been dedicated to my programs, completing all like 2,000 + jumps of air alert in the past, and working with other programs, but I think your coaching is the most valuable to me. I mean, I think I probably saw the most results when I first starting squatting (although now I am doing like ATG and above parallel instead of just parallel all the time), but here I am moving along really well despite the fact that I am a more trained than before. I am going up on every lift next week besides for the jump snatch because I accidentally did 1-2 jump squats twice. I really think the rest-pause is helping a ton. I lost a pound this week on the low carb diet, and was lifting more explosively on my squats today than I ever have. I actually took a look at the weight to make sure it was all on there. Most importantly, I had what I believe to be my highest standing vertical jump this Saturday. My jumps started tapering off after about 12 jumps or so, but it was definitely higher on the earlier jumps. On the rest-pause squat, I selected 270 pounds. I was going to go with 275, but I have never done that much weight before and was worried about my ability to complete it. I had nothing left in the tank after completing the 10 reps. I took 15 deep breaths again. After the rest-pause, I tried squatting 250 because I thought I felt ok, but only was able to get out one rep, so I think that's right about what I had in me. Do you think I should go to 275 next workout? Another question I had was, I was thinking about adding another 15-25 jumps in on Friday. Basically now I do workouts Tuesday (jumps and upper body) Wednesday (lower body, no jumps) Saturday(jumps and upper body) and Sunday (lower body, no jumps). So, I was going to see if adding Friday was ok. Another idea I had was to add in on Monday and Thursday like 20-30 mins of some very light cardio. I don't know if that will negatively affect things. I was wondering too, are you doing low carb right now? Do you find it difficult to get enough calories in? I am cooking my stuff in advance to make sure I get enough. Also, this is not really important, but I substituted dips for close grip bench press, I was wondering if you think that's alright. |
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« Reply #106 on: April 18, 2011, 02:03:26 pm » |
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Week 18 results
Workout 1
1-2 jump squat 4x3 85 pounds
Rest-pause squat 270 singles x 10, 250 x 1, miss
RDL -3x6 325 pounds,
Standing calf raise (bounce) - 2x15, 275 pounds
Workout 2
Inch above parallel squat, sets of 5 - 275, 295, 300, 305, 305, 325, 325
1-2 jump squat, 4x3 - 85 pounds
Reverse hyper 3x8 - 45 pounds
Standing calf raise (pause) - 2x15, 362.5 pounds
Notes/Questions - Lance, I can't express how appreciative I am for the coaching. I think reading through most of your posts on here really helped me understand some things better. I think you are the best coach I have encountered as you keep things as simple when they can be, but explain more complex methods clearly. I really also like that you don't come up with complex workouts with bastardized percentages that probably are a giant waste of time. Anyway, I have always been dedicated to my programs, completing all like 2,000 + jumps of air alert in the past, and working with other programs, but I think your coaching is the most valuable to me. I mean, I think I probably saw the most results when I first starting squatting (although now I am doing like ATG and above parallel instead of just parallel all the time), but here I am moving along really well despite the fact that I am a more trained than before. appreciate the kind words bud. I am going up on every lift next week besides for the jump snatch because I accidentally did 1-2 jump squats twice. I really think the rest-pause is helping a ton. I lost a pound this week on the low carb diet, and was lifting more explosively on my squats today than I ever have. I actually took a look at the weight to make sure it was all on there. Most importantly, I had what I believe to be my highest standing vertical jump this Saturday. My jumps started tapering off after about 12 jumps or so, but it was definitely higher on the earlier jumps. Nice man, good work on the svj!@! On the rest-pause squat, I selected 270 pounds. I was going to go with 275, but I have never done that much weight before and was worried about my ability to complete it. I had nothing left in the tank after completing the 10 reps. I took 15 deep breaths again. After the rest-pause, I tried squatting 250 because I thought I felt ok, but only was able to get out one rep, so I think that's right about what I had in me. Do you think I should go to 275 next workout? Yea, try to go to 275, if you need a few seconds extra towards the end its ok, just get the reps in. DONT do extra squatting AFTER the rest paused set, if you want to do extra work you can ramp up to higher weight BEFORE your set, to potentiate the cns, but let your body recover after, a good rest pause set will tax ALL the fibers more than enough, anything after that is just cutting into your recovery. Another question I had was, I was thinking about adding another 15-25 jumps in on Friday. Basically now I do workouts Tuesday (jumps and upper body) Wednesday (lower body, no jumps) Saturday(jumps and upper body) and Sunday (lower body, no jumps). So, I was going to see if adding Friday was ok. Another idea I had was to add in on Monday and Thursday like 20-30 mins of some very light cardio. I don't know if that will negatively affect things. I was wondering too, are you doing low carb right now? Do you find it difficult to get enough calories in? I am cooking my stuff in advance to make sure I get enough.
Also, this is not really important, but I substituted dips for close grip bench press, I was wondering if you think that's alright.
Yes, adding the jumps is a good idea, just listen to your body and dont do too much. Dont worry about calories, get 1.5 x bw or more in grams of protein, keep it low carb, and moderate to high fat, the rest will take care of itself. If you feel tired/drained, add more good fats. Dips are fine. pc man |
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« Reply #107 on: April 18, 2011, 04:03:08 pm » |
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Thanks man, I won't do the extra reps after rest-pause anymore. I will listen to my body on the jumps, I am just wondering, should I do any standing vertical jumps or 2 step vertical jumps? I will jump 2 times or 3 times a week depending on how I feel from 15-25 jumps per session. That would put me at 30-75 jumps a week. Would it be ok to do any standing vertical or two step verticals in there? I did a couple last week to kind of test it but I don't know if practicing the standing vertical jump will help me at all, or if I should just be doing all running vertical jumps. |
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LanceSTS
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« Reply #108 on: April 18, 2011, 07:56:59 pm » |
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Thanks man, I won't do the extra reps after rest-pause anymore. I will listen to my body on the jumps, I am just wondering, should I do any standing vertical jumps or 2 step vertical jumps? I will jump 2 times or 3 times a week depending on how I feel from 15-25 jumps per session. That would put me at 30-75 jumps a week. Would it be ok to do any standing vertical or two step verticals in there? I did a couple last week to kind of test it but I don't know if practicing the standing vertical jump will help me at all, or if I should just be doing all running vertical jumps.
Yea, its a good idea actually, easy to include them, just do them at the beginning of the session. I like the 1, 2, and 3 step jumps A LOT, and when I get bball players wanting to dunk, we do tons of them. One of the best progressions is warming up, then starting with standing jumps, with the ball in hands, (use two hands if you can jump high enough to "stick" the ball on rim, one hand if not) and jump like you would to dunk the ball, but simply "stick" the ball to the rim, and land. Obviously if you can dunk from a svj, do that. Then go to drop step or two step jumps, same sequence, dunk if you can, if not, stick the ball to rim as high as you can. This gets you used to jumping with the ball and reaching, the timing and distance you need to dunk, since that is usually the goal in the first place. After that, you should be really loose and explosive, do your full run ups. |
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« Reply #109 on: April 24, 2011, 09:06:22 pm » |
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Week 19 results Workout 1 1-2 jump squat 4x3 85 pounds Rest-pause squat 275 singles x 10 RDL -3x6 330 pounds, Standing calf raise (bounce) - 2x15, 275 pounds Workout 2 Above parallel squat, sets of 5 - 275, 290, 300, 315, 325, 330, 335 Jump snatch, work up to 135 pounds x 2 Reverse hyper 3x8 - 50 pounds Standing calf raise (pause) - 2x15, 275 pounds Notes - "You will never dunk," "You might rim check," "you're too old to be dunking," "only black guys can dunk" "if you were going to dunk you would have done it by now" "you will add maybe 2-3 inches on your vertical, that's it." OR just get a program with Lance Schultz, do exactly what he says, and bypass all the bullshit and haters. I moved up on my ATG squat and deadlift this week again after instituting the rest-pause method and going to a low carb, high protein diet. I know it's working because my deadlifts are in the same rep/set scheme and I have been able to add 10 pounds on that since these changes. Obviously the rest-pause method for the squat is a little different, but I think I am getting stronger regardless. I think some things that have helped me have been eating more protein from foods. I always used to supplement at least a gram for every pound I weighed in protein, but I think eating the protein helps absorpotion more, or at least makes me feel better. Secondly, the rest-pause method is possibly speeding up my CNS, but if not it is making me get ready for the squat and to do it when my deep breaths are over with, helping me focus more on the squat. Lance, I was wondering, on my above parallel squat should I just continue to move up the weight until I find a sticking point? If so, should I be trying to do 7 sets? Should they all be the same weight...? I wasn't really used to the movement (above parallel) at first but I am getting a little more used to it. Also, on the deadlift I am definately moving up, no issues there. On the full squat, though, I took 20 breaths before reps 7,8, and 9 remember that you said I could take a little bit more time in between. Before the 10th rep I went back to 15 breaths and got the weight. I think this is the strongest I felt, 280 did not seem like it would be a problem today even. Also, I did the warm up jumps on my other workout days, I was able to pin the ball on the standing vertical like you were suggesting to do. From two steps I was able to get the ball above the rim and get my fingers about 3 inches over the rim too which kind of surprised me. |
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« Last Edit: April 24, 2011, 09:09:25 pm by Cloud3205 »
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« Reply #110 on: April 25, 2011, 06:53:34 pm » |
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Great work man, way to stay consistent and keep pushing through those barriers!@! On the ramped 5's, just continue ramping until you hit a sticking point on a set, doesnt matter EXACTLY how many sets it takes, but you want at least 5 sets, max of 10. Awesome on the squats, rest pause breathing really keeps you focused and intense throughout the set, a lot of my athletes claim that it helps them with fatigue and focus in competition as well. Sick on the jumps man!@! That "sticking" the ball is a GREAT way to build up to dunking off your svj, you dont have to guess how much height you need and the jump is the EXACT same, ball in hands, etc. good work bud, keep it up!@! |
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Cloud3205
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« Reply #111 on: May 01, 2011, 10:28:28 pm » |
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Week 20 results Workout 1 1-2 jump squat 4x3 85 pounds Rest-pause squat 280 singles x 10 RDL -3x6 335 pounds, Standing calf raise (bounce) - 2x15, 275 pounds Workout 2 Above parallel squat, sets of 5 - 275, 290, 300, 315, 325, 330, 335, 335 Jump snatch, work up to 135 pounds x 2 Reverse hyper 3x8 - 50 pounds Standing calf raise (pause) - 2x15, 375 pounds My grandfather passed away this week so everything is kind of overshadowed. Going up on the squat, DL, and calf raise. I can't go up on the jump snatch though I feel like I have enough strength, I feel like the bar is going too far out or something. |
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« Reply #112 on: May 01, 2011, 10:54:21 pm » |
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Week 20 results
Workout 1
1-2 jump squat 4x3 85 pounds
Rest-pause squat 280 singles x 10
RDL -3x6 335 pounds,
Standing calf raise (bounce) - 2x15, 275 pounds
Workout 2
Above parallel squat, sets of 5 - 275, 290, 300, 315, 325, 330, 335, 335
Jump snatch, work up to 135 pounds x 2
Reverse hyper 3x8 - 50 pounds
Standing calf raise (pause) - 2x15, 375 pounds
My grandfather passed away this week so everything is kind of overshadowed.
Going up on the squat, DL, and calf raise. I can't go up on the jump snatch though I feel like I have enough strength, I feel like the bar is going too far out or something.
sorry to hear about your grandfather man, thats hard to deal to with, condolences to you and your family. on the jump snatch, its one of those lifts that is really hand in hand with your vj, so sometimes it seems almost impossible to move (just like your vj) but finding a way to do it can have big carryover. Next time you do it warm up to 135, then do a set of 3 jump pulls from the hang with 155. Really focus on jumping maximally, and keeping "in touch" with the bar. By that I mean keep your shoulders pulled back from the start, really relax the arms, and keep the bar almost touching you the whole way up to about mid chest height. straps or hook grip is going to become a necessity, not only to keep a grip on the bar but so you can relax the arms. A full grip w a heavier weight keeps too much tension in the arms for most people, and power transfer from the jump is affected. After you do the set of jump pulls, rest , and do your set with 140 or 145. good luck man, and very sorry for your loss again. |
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Cloud3205
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« Reply #113 on: May 08, 2011, 10:55:50 pm » |
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Week 21 results Workout 1 1-2 jump squat 4x3 85 pounds Rest-pause squat ATG 285 singles x 5, miss RDL -2x5, 1x4 340 pounds Standing calf raise (bounce) - 2x15, 275 pounds Workout 2 Half squat, sets of 5 - 275, 290, 300, 315, 325, 330, 335, 345, 350 Jump snatch, work up to 135 pounds x 2, 140 miss, 155 snatch Reverse hyper 3x8 - 50 pounds Standing calf raise (pause) - 2x15, 382.5 pounds Notes- Thanks for the condolences Lance. I jumped the highest I even had today. It was really good for me. I dunked the ball 3 times from 2 steps, whereas I had done that one time only before in my life. I also was feeling really hyped up after the drop step dunk, and threw down one with some power from off a run which is not like me at all. They are, I am sure, nothing like what you could throw down, but for me it's the best I have ever done. As far as my ATG squat and deadlift, I was not feeling mentally or physically prepared to complete the lifts, but didn't want to fall behind on workouts. I have been trying to ensure that I am prepared to give the best workout I can but was unable on that day, I will do my best to fix this. In my opinion, it doesn't matter if you have the best program in the world, you still have to know what your previous best is and find a way to beat it. Obviously to beat your previous best you have to be feeling pretty good, so that's why my focus has shifted to just getting prepared for workouts. My other three workouts were really good, hopefully I can move up on my squat again, I think the new diet and rest-pause is really helping, I am definitely leaner and have not jumped this high ever. Wish you were there to see it man! Anyway, I was wondering, I stopped bench pressing and was wondering if you thought it drained your CNS or not. I mean, I am not talking about if you can bench press and squat during the week and still make progress, I know you can, but I am wondering if bench pressing would hurt your vertical or squat at all. Would bench press take away from your squat just a little bit? I am reading all kinds of conflicting information online. I just thought I would ask you because you seem to know everything. Also, what do I do if I max out the calf raise machine? |
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« Last Edit: May 08, 2011, 10:57:37 pm by Cloud3205 »
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« Reply #114 on: May 09, 2011, 12:58:35 am » |
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Week 21 results
Workout 1
1-2 jump squat 4x3 85 pounds
Rest-pause squat ATG 285 singles x 5, miss
RDL -2x5, 1x4 340 pounds
Standing calf raise (bounce) - 2x15, 275 pounds
Workout 2
Half squat, sets of 5 - 275, 290, 300, 315, 325, 330, 335, 345, 350
Jump snatch, work up to 135 pounds x 2, 140 miss, 155 snatch
Reverse hyper 3x8 - 50 pounds
Standing calf raise (pause) - 2x15, 382.5 pounds
Notes- Thanks for the condolences Lance. I jumped the highest I even had today. It was really good for me. I dunked the ball 3 times from 2 steps, whereas I had done that one time only before in my life. I also was feeling really hyped up after the drop step dunk, and threw down one with some power from off a run which is not like me at all. They are, I am sure, nothing like what you could throw down, but for me it's the best I have ever done. NICE on the jumps man, congrats!@! As far as my ATG squat and deadlift, I was not feeling mentally or physically prepared to complete the lifts, but didn't want to fall behind on workouts. I have been trying to ensure that I am prepared to give the best workout I can but was unable on that day, I will do my best to fix this. In my opinion, it doesn't matter if you have the best program in the world, you still have to know what your previous best is and find a way to beat it. Obviously to beat your previous best you have to be feeling pretty good, so that's why my focus has shifted to just getting prepared for workouts. My other three workouts were really good, hopefully I can move up on my squat again, I think the new diet and rest-pause is really helping, I am definitely leaner and have not jumped this high ever. Wish you were there to see it man! On days when youre scheduled to train but you dont feel like you can surpass your pr's, still train on MOST those days. Your situation is different and I fully understand if you were not mentally focused on that given what happened with your grandfather, so by all means, take some time as needed. You can still make gains on those days though, we improve by not only more weight, but also by more SPEED. So if youre having one of those "down" days, go a little lighter, and just focus on being as explosive as humanly possible. Drop the assistance work if needed, but do the main lifts, (squat and jump snatch). The more advanced you get the more important those days will be to your success, you can always improve SOMETHING, even if its not max s. Anyway, I was wondering, I stopped bench pressing and was wondering if you thought it drained your CNS or not. I mean, I am not talking about if you can bench press and squat during the week and still make progress, I know you can, but I am wondering if bench pressing would hurt your vertical or squat at all. Would bench press take away from your squat just a little bit? I am reading all kinds of conflicting information online. I just thought I would ask you because you seem to know everything.
Also, what do I do if I max out the calf raise machine?
nah, you can bench press just fine along with squatting, the problem with reading a bunch of stuff online is you get into too many theories and not solid information. Your cns will adapt just like anything else, the problem is people freak out and "omg im drained i didnt lift as much today as the other day and im overtrained" and they "deload", instead of pushing through and allowing adaptation to occur, increasing the work capacity, and in turn allowing the body to handle more and more work in a progressive fashion. Search John Broz if you want to find out about how much work can be handled, his guys squat 2x a day, 6-7 days a week, along with doing the snatch and clean jerk even more. The body is an amazing machine if you train it to be. if you have maxed out the calf raise you can either go to the smith machine and put a plate or block under it if you have one, or start doing single leg calf raises on the same machine. You can also do old fashioned standing barbell calf raises on a 45 lb plate, but make sure you take your time and balance will be an issue. The last one is really good for ankle stability. |
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Cloud3205
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« Reply #115 on: May 09, 2011, 05:43:18 pm » |
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Hey Lance, Yeah, I know reading stuff online is a waste most of the time, I just thought there might be consensus on this area. I watched some videos of John Broz and it is pretty insane as to what he was doing, he was saying he was so tired that he couldn't even make food to eat after a workout and would just sit in a chair for three hours to recoup and not do anything, not even read or watch tv. Would you recommend this type of thing, or a variation, for vertical jumping? Also, do you know if mixing whey and casein "provides the best of both worlds" or is everything just turned into a slow-release protein? Thanks for the advice on days when I am not feeling great, I will just try to work through all of them for now. |
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« Last Edit: May 10, 2011, 04:54:07 pm by Cloud3205 »
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« Reply #116 on: May 29, 2011, 09:14:11 pm » |
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hey Lance, I moved to Gonzales, Texas to work in oil and gas. I missed 5 days of working out and all my lifts were down when I started back up at a new gym. I will log everything later. You don't have an answer to my mixing whey with casein question do you? |
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