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Sean0013
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« on: December 07, 2010, 05:08:05 am »
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Training Logger*

CURRENT GOALS

March -

1. Dunk in the Y
2. Squat 120kg x 5 for 4 consecutive sets w/decent speed.
3. Hang-snatch 52.5kg
4. Deadlift 120kg

MAJOR PR'S/MILESTONES

31/1/2011 - Squat 125kg x 5
26/2/2011 - Hang-snatch - 50kg

Injuries, Fatigue, Motivation

17/1/2011 - No injuries. Some hamstring DOMS and I feel very motivated ready to go get this shit again.
5/2/2011   - Minor tendonitis in right knee.

BODYWEIGHT (kg)
17/1/2011 - 73kg
19/1/2011 - 72.5kg
20/1/2011 - 72kg (YES!)
21/1/2011 - 71.7kg
22/1/2011 - 71.8kg (after a week of huge losses it's stabilised. Happy enough with this!)
23/1/2011 - 71.6kg
24/1/2011 - 71.7kg
25/1/2011 - 71.2kg (fully hydrated morning weight - close enough to January goal - Eating reg again!)
28/1/2011 - 70.5kg (mid-morning after breakfast weight)
31/1/2011 - 71.1kg (middle of the day after eating big ass meal)
04/2/2011  - 71.1kg
09/2/2011  - 71.2kg
19/2/2011  - 70.2kg
26/2/2011  - 72kg (In America and gaining weight but vert is going up slowly - NO WORRIES!)
02/3/2011  - 73kg

Indicator lifts

Squat

19/1/2011 - 70kg x 5, 110kg x 5, 120kg x 6.
21/1/2011 - 70kg x 5, 110kg x 5, 125kg x 3.
23/1/2011 - 70kg x 5, 110kg x 5, 125kg x 4.
28/1/2011 - 60kg x 5, 100kg x 5, 125kg x 4, 120kg x 2, 100kg x 6
31/1/2011 - 70kg x 5, 110kg x 5, 125kg x 5, 110kg x 5, 110kg x 5
7/2/2011   - 60kg x 5, 100kg x 5, 125kg x 3
11/2/2011 - 70kg x 5, 110kg x 5, 110kg x 5, 110kg x 5.
19/2/2011 - 60kg x 5, 100kg x 3, 125kg x 2, 115kg x 5, 110kg x 5, 110kg x 5.
22/2/2011 - 101.6kg x 5, 101.6kg x 5, 101.6kg x 5, 101.6kg x 5
26/2/2011 - 106.2kg x 5, 106.2kg x 5, 106.2kg  5, 106.2kg x 5
28/2/2011 - 110kg x 5, 110kg x 5, 110kg x 5, 110kg x 5.
02/3/2011 - 115kg x 5, 115kg x 5, 115kg x 5, 115kg x 5.


Deadlift

04/2/2011   - 60kg x 5, 90kg x 3, 100kg x 1, 102.5kg x 1, 90kg x 2, 60kg x 6
07/2/2011   - 60kg x 6, 110kg x 1, 110kg x 1, 80kg x 6, 80kg x 6
13/2/2011   - 70kg x 4, 115kg x 1, 70kg x 5, 90kg x 2, 90kg x 2, 70kg x 5.
22/2/2011   - 60kg x 5, 100kg x 1, ~115kg x 1, 60kg x 5, ~80kg x 5
26/1/2011   - 100kg x 1, 100kg x 1, 100kg x 1, 100kg x 1, 100kg x 1

Jump Hang-snatch

04/2/2011   -  40kg x 5, 40kg x 5, 40kg x 5.
07/2/2011   -  20kg x practice, 40kg x 3, 20kg x practice (interrupted/helped by oly coach/trainer)
11/2/2011   -  20kg x 5, 40kg x 5, 40kg x 5, 40kg x 5 (w/better form)
13/2/2011   -  20kg x 5, 42.5kg x 1, 42.5 kg x 1, 40kg x 5, 40kg x 5, 40kg x 5.
22/2/2011   -  20kg x 5, 50kg x fail, 50kg x fail, ~40kg x 5, ~40kg x 5, ~47kg x 1, ~47kg x 1
26/2/2011   -  20kg x practice, 50kg x 1, ~40kg x 5, ~43kg x 5, ~43kg x 5
28/2/2011   -  50kg x fail, 50kg x fail, 50kg x 1, 40kg x 5.


Bulgarian Split Squat

Lunges

31/1/2011 - 30kg x 6, 30kg x 6, 30kg x 6
4/2/2011   - 35kg x 6, 35kg x 6, 35kg x 6
11/2/2011 - 40kg x 6, 40kg x 6, 40kg x 6

Hip thrusts

21/1/2011 - 90kg x 10 (x3)
28/1/2011 - 95kg x 10 (x3)
19/2/2011 - 100kg x 10 (x3)

Dumbbell Bench Press

17/1/2011 - 68kg x 8, 68kg x 6, 68kg x 6
22/1/2011 - 72kg x 1, 68kg x 4, 64kg x 8
25/1/2011 - 72kg x 3, 68kg x 6, 68kg x 6
1/2/2011   - 72kg x 5, 68kg x 6, 68kg x 4
5/2/2011   - 72kg x 5, 68kg x 6, 68kg x 6
8/2/2011   - 72kg x 6, 72kg x 1, 68kg x 6, 68kg x 3

Chinups

17/1/2011 - 11, 8, 7
22/1/2011 - 12, 8, 7
25/1/2011 - 13, 8, 7
1/2/2011   -  13, 9, 7
5/2/2011   -  14, 10, 7
8/2/2011   -  15, 10, 10

Shoulder Press

17/1/2011 - 44kg x 5, 36kg x 8, 36kg x 8 (last two sets done really explosively)
22/1/2011 - 40kg x 8, 40kg x 5, 40kg x 8
25/1/2011 - 40kg x 8, 40kg x 8, 40kg x 5

Dips

8/2/2011   - 3, 4, 5

Athletic measurements

Vertical jump

17/1/2011 - DSVJ - 30 inches.
09/2/2011 - SVJ -30 inches (relatively legitly measured), DSVJ - 30.7 inches.    
« Last Edit: March 02, 2011, 12:20:52 pm by Sean0013 » Logged
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
Sean0013
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« Reply #1 on: December 07, 2010, 01:55:13 pm »
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Was meant to have a game today but it got cancelled so went ahead with my Dynamic Effort Lower Body day...

Stretched and did some foam rolling.

Max jump-ups - 5 reps x 3 sets.

Bulgarian Split Squats with added range of motion (First time doing these) -
64 kg x 8 (I can do 68kg without the added range of motion for 8 reps but I really struggled with balance here, having my lead foot elevated kinda messed with me a bit)
56 kg x 8 (struggled with balance and form)
54 kg x 8 (got these out with good form and I think i'm gonna go work up from 54 kg in future)

Hip Thrust - 90 kg x 8 reps for 3 sets (ready to step it up to 95 kg next week)

Jump-ups with 8kg medicine ball  (I raise the ball above my head as trying to get it as high as possible while jumping)
- 10 reps x 3 sets

Hanging leg raises - 4 sets of 15 reps (ready to add some weight on these next week.

Stretching and foam rolling.

Also I had my bodyfat checked on a Tanita Body Comp Analyser...it came out at 11% which i'm both dissapointed and sceptical of. I know relative strength levels are more important then my bodyfat percentage but I want to get this down to a lower number. They way I look at it is if I weigh 3% less than I do now while maintaining strength levels I should theoretically be jumping at least 3% higher which equates to about an inch on my standing vertical as it stands..possibly more if my vert is increasing due to reasons not related to weight loss. I need some advice on where to go with this though. Do you guys think I should focus on adding some good mass or try and get rid of those last few pounds of fat?
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
adarqui
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« Reply #2 on: December 07, 2010, 11:28:42 pm »
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Quote from: Sean0013 on December 07, 2010, 05:08:05 am
AGE: 23

HEIGHT: 6 foot tall.

WEIGHT: 70.5kg/~155lbs

SLEEP SCHEDULE: I usually go to sleep around 11pm - Usually wake up between 7/9....I always make sure to get 8 hours sleep.

BODY TYPE: Athletically skinny?! I'm around 9-10% bf at the moment. I want to get this around 7% and maintain that while building strength. I want to increase my vert and sprint times the most so i'm not sure what would be my best approach towards this but hopefully you guys can help me out.

GOALS: Longterm goal is a 40 inch standing vertical. Short term goal is to dunk the ball consistently with two hands.

CURRENT ABILITY: I can occasionally put down one handed-two footed dunks. I can squat ~2x bodyweight at 155lbs.

INJURY HISTORY: Tendonitis in right knee cap (not bothering me as much since I built up hamstrings due to physios reccomendation), twisted/sprained both ankles a few times.

TRAINING HISTORY & ACHIEVEMENTS: I went from running the slowest 30m sprint on my college team in my JF year to the fastest in my SS. I've gained ~10 inches on my vert. All my indicator lifts have been improving over the last year since I took a more focused, goal based approach to training. Basically, I wanna train as hard as I can until training harder won't give me any more benefits. I want to get the best results in the shortest amount of times by training and eating intelligently - same as alot of you guys!

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I did Flying in Four last year - got pretty decent but not mind blowing results. I've just started DeFranco's WSFSB last week. I practice with a rec basketball team once a week and have a game every two weeks I guess.

BRIEF OVERVIEW OF CURRENT DIET: I eat pretty strictly and have treats/refuel meals when sensible...maybe once a week. I tried recording everything last year and completely working candy, chocolate/"bad food" out of my diet. Didn't work...I ended up going on a eating binges. I think the best approach for me is to have treats when sensible and not too often..making them completely forbidden makes me focus on them too much and drives me nuts! Heres a sample days eating for me - take into consideration that I have been trying to cut a few pounds of fat out recently and that my indicator lifts and vert has been increasing before criticising tooooo much! lol

9 am - ~30g Oats with 50g berries or other fruit, half a cup of low-fat milk and 30g Casein/Whey. Green tea extract, Multi-vit, 5g creatine, Fish Oil (1g), Black coffee.

12 am - Some variety of sandwich/salad/meal with lots of vegetables ALWAYS cooked with a little olive oil- 30g of protein, 30g of carbs, ~10g fat. Coffee or green tea.

3 pm - Protein snack with some good fats - 30g of protein, 5g fat.

~6 pm - Dinner - Same as 12 am meal I guess. I'll probably have some green tea and Fish Oil with this.
On lower body lifting days i'll probably eat out - japanese food, indian food or something like that. Nothing too unhealthy just something with a little bit more fat and carbs in it.

10 pm - Casein protein/Cottage cheese (equivalent of 30g protein), + a little peanut butter or some nuts.

Post-workout - I change this up depending on what i'm doing...

After Cardio, Practice or Upperbody lifting - 30g of Whey, some salt, 10g of carbs.
Lower Body Lifting - 30g of Whey, 30g dextrose, 5g creatine, 5g glutamine,  1.5g HMB, 40mg Beta-ecdysterone, 5g Fishoil.

IMPORTANT ACTIVITIES: I practice on Thursday, sometimes I have games on Saturday mornings and I should be starting a full-time job come January. Having said that i'm a smart dude with a good knowledge of sports science, biochemistry and nutrition having studied all of them. If you can help me out a little bit with some ideas of where to go/advice I can probably apply it to what i'm already doing!

Stats!

Standing vert: Gotta be about 30 inches
Running vert: Gotta be over 30 inches.
FULL Squat: ~140kg 1rm (2x bodyweight)
DB Bench: ~80kg (1.15x bodyweight)
Bulgarian split squat: 1rm estimate (I've enver tried this) 80kg (forearm strength is probably might be a limiting factor for me on this)
Chin-ups: I can do 12 but only with my own bodyweight...I probably need to improve this. I'd like to be able to do 20.
Sprinting: Don't have access to a track..i'm pretty fast tho..

Anybody wanna give me some tips on where to go with my training/diet. I know I've only given you guys a little bit of information so far but anything would help!

nice bio man, everything looks real good actually.. Your relative strength on squat is pretty good, but to hit 40 standing, you're going to need alot more strength, and to be able to express that strength very fast. Do you have any videos of you lifting, jumping, etc? Curious to see how you're moving the weight. I don't really follow Defranco's programs, but I know WSFSB is solid in terms of trying to achieve hypertrophy, especially for upper body, but it's lacking for lower imo (only one workout a week).. regardless, in terms of performance, it consists of way too much fatigue imo. With that said, whatever route you go, it's going to have to end up with you moving alot of weight on squat - VERY FAST.. You can go about that a ton of different ways, but if you want to use WSFSB, i'd recommend throwing in another lower body lifting day that focuses entirely on explosive/max strength:

LOWER 2:
- WARMUP
- SPRINT WARMUP
- JUMPS and/or REACTIVE WORK
- JUMP SQUAT: 5 x 3, starting out at 20% of 1RM, then working towards 30% of 1RM squat as you progress from week to week, focus on bar speed and maximally force production at the transition from eccentric through concentric, reset between reps, 3minutes rest between sets
- MSEM SQUAT: 2 x 4, 90% of 1RM, 2 sets of 4 singles, emphasis on transition speed (maximally accelerating from transition and through the concentric), 30s rest between singles, visualization of vert prior to each rep, 5 minutes between sets.
- STRETCH

so, now WSFSB would become:

Sunday: rest
Monday: Upper 2 (rep effort wsfsb workout)
Tuesday: lower 2 (custom)
Wednesday: rest
Thursday: Practice
Friday: Upper 1 (wsfsb workout)
Saturday: possible game AM, lower 1 (wsfsb workout) PM


So, now you'd need to make sure you get in some MAX EFFORT jumps in, at least 2x/week, which includes SVJ's.. SVJ is a skill that must be practiced frequently if you want to make the best possible gains... so the above schedule becomes:


Sunday: rest
Monday: low-level reactive work + Upper 2 (rep effort wsfsb workout)
Tuesday: SVJ's + RVJ + lower 2 (custom)
Wednesday: rest
Thursday: Practice
Friday: low-level reactive work + Upper 1 (wsfsb workout)
Saturday: possible game AM, SVJ's + RVJ + lower 1 (wsfsb workout) PM



low-level reactive work is done prior to the upper body sessions, this also becomes a great warmup for training.. The reason we need this reactive work, is it's essential for gaining adaptations in stiffness/RFD etc, without this work, there's no stimulus for the body to make adaptations in this department.. For now, keeping it simple, reactive-work would look like:
- WARMUP
- SPRINT WARMUP: just progressively more intense 10m sprints
- SPRINTS: 10m @ 5-8x, max effort, 1min rest
- MR halftucks: 5 x 10, 1min rest
- MR pogos: 5 x 5, 1min rest
- <WORKOUT>



For the SVJ/RVJ stuff before lower, that is kept simple also:
- WARMUP
- SPRINT WARMUP: just progressively more intense 10m sprints
- SPRINTS: 10m @ 5x, max effort, 1min rest
- SVJ WARMUP: build up intensity on svj's
- ME SVJ: 5 x 2, 2min rest between sets, 30s rest between jumps
- ME RVJ: ~8-15 or so max effort running verts, just feel it out
- <WORKOUT>

ME = max effort

hope that helps.. any questions or ideas?

I'm not sure what kind of reactive work you do, but from your post, it doesn't sound like you do much.. so this routine should cover some new bases.

you could split tuesday into two sessions for now if you want.. you'll feel so powerful during the 2nd session (lifting).

peace man
« Last Edit: December 07, 2010, 11:32:55 pm by adarqui » Logged
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PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Sean0013
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« Reply #3 on: December 08, 2010, 01:26:06 am »
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Thanks for the feedback!

My schedule as it stands is this:


Monday - Active Rest

Stretching, light max effort jumping (no depth jumps or heavy pylometrics)

Kettle Bell Circuit x 3 w/ weight that's taxing but not something that's gonna put too much fatigue on my body..

Cleans x 10, Swings x 10, Squats x 10, Calf raises x 10.

Range of motion work.

Tuesday

Stretching

ME Vertical Jumps - 5 x 3.

BSS w/ added range of motion - 8 x 3

Hip Thrusts - 8 x 3

ME Jumps w/8 kg medicine ball - 8 x 3. (i'm gonna move this up to 10kg as I shift the last 2 kg so my system weight stays the same on these).

Hanging leg raises - 15 x 4.

Wednesday - Semi-rest day

Light Jump practice - I mix this up alot...but I do the kind of stuff you mentioned (ME standing and running jumps, pogos, depth jumps and other pylos basically)

Short cardio - Swimming, Running 1km

Range of motion work

Thursday

Basketball practice - I do some sprint work before the start of practice.

Friday

Rest

Saturday - ME Lower Body

ME Full Squats - I work up to a max of under 3 reps from 70kg. Last week it was pretty non-taxing until I got to 120kg x 4 and then I got one rep out on 125kg before failing  Embarrassed! hahaha...I can go a little higher than 125 usually...just fatigue from previous reps!

BSS -  3 sets of 8 reps (DeFranco is a killer man....BSS are fucking tough mentally and physically after ME Squats!)

Short Ab circuit to near failure.

Grip training (hold a heavy ass weight for as long as possible or something).

Sunday

Dumbbell Bench Press - Work up to a max set of 3-5 reps...start quite high on this...so i'm only doing maybe 6 reps to start off. I'm not looking to build my upperbody up to big.

Chinups - 4 sets of as many as possible...usually looks something like - 12, 10, 8, 6. I wanna get to 15, 15, 15, 15 before I add weight.

Inverted bodyweight rows - I fucking hate rows with weights and i'm doing a pulling exercise with chinups already so I do these to supplement. I grab a barbell in a smith machine or something and row my bodyweight up to it while lying on the ground - 4 sets to failure as fast as possible.

DB Shoulder Press - 3 sets of 8 reps.

DB Shrugs - 3 sets of 10 reps.


How do you think that sounds? Is it foolish having ME Upper Body after ME Lower Body..should I give the old quads, posterior chain and CNS time to recover by themselves and do ME Upper Body a few days after? Or does it not matter.
As I said I usually bump up my calories on days like Tuesday and Saturday to make sure my lower body is recovering optimally. On ME Upper Body, for example, I'd eat just around maintenance to let my upperbody recover but also to make sure my body is burning off fat..
« Last Edit: December 08, 2010, 01:43:24 am by Sean0013 » Logged
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
Sean0013
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« Reply #4 on: December 08, 2010, 01:40:48 am »
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I see where you're going with the lower 2 workout...I think i'm getting good lifting out of my other lower body day though. I mean BSS work pretty nicely and I want to get some focused unilateral work in. On top of that the hip-thrusts have been working nicely for me and I got the ME Jumps w/med ball. I do mix in jump-squats from time to time with dumb-bells occasionally but I don't like doing em with a barbell. Essentially the Jumps I do with a med ball are jump-squats except i'm moving the ball throughout the movement.

Can you give me some feedback. Is anything i'm doing excessive? And would you still have any criticism about the routine above? Basically, my balls to the wall all out workouts are Tuesday, Saturday and Sunday. They're the only ones I feel fatigued or sore the next day. The kettle bell workout on Monday gases me but I recover pretty quickly and don't feel sore the next day even if I go w/ a heavier weight. Lemme know man...

Heres a shitty quality 8-9 month old video of me dunking -

<a href="http://www.youtube.com/watch?v=FqugpAbyKi4" target="_blank">http://www.youtube.com/watch?v=FqugpAbyKi4</a>

Another old ass video - better quality, ignore the text in the disclaimer thing...my vert would have been over 25 here..the rim in the second clip may be a little low but it's at most an inch off regulation. Some embarrasingly bad blown dunks here unfortunately..the first one is the best effort....take into account the wind was blowing like crazy and it was in the humid as fuck Nagasaki in South Japan....

<a href="http://www.youtube.com/watch?v=XUJc9rCTKW4" target="_blank">http://www.youtube.com/watch?v=XUJc9rCTKW4</a>

I'd say my vert is about 2-3 inches over what it was in these videos..form is more or less unchanged maybe a little more bouncy/not as quad dominant...oh and I'll get some lifting videos as soon as possible...I'm working out at a commercial gym now so it's kinda hard. They have policies w/regards filming. I'll be in Ammurrrica w/ the girlfriend at Christmas to meet her fam so I might get around to it then.
« Last Edit: December 08, 2010, 01:42:53 am by Sean0013 » Logged
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
Sean0013
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« Reply #5 on: December 08, 2010, 05:52:02 am »
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Did an upperbody workout today because my schedules been a bit fucked around recently...didn't go to well to be honest..
Last week I did 68 kg for 6 reps, 5 reps and 2 reps on DB BP. This week I did 6 on my first set and couldn't get the weight fully up on the second for some reason...I did strain my right pec earlier in the week so i'm hoping that's part of the problem...eitherway completely pissed off right now  pissed

On top of that I didn't do as many chinups...but everything else was up on last week...not gonna give a full run down 'cos I've it tracked on my ipod....got basketball practice tomorrow..gonna eat well today get good sleep the next three nights. Take it very easy in training on Thurs and do absolutely nothing strenous on Friday and hopefully i'll be back on track next week..if not i'm gonna deload earlier than I planned (i'm taking 2 weeks vacation in North Carolina over Christmas)
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
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« Reply #6 on: December 08, 2010, 08:21:49 am »
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Where in NC?
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Sean0013
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« Reply #7 on: December 08, 2010, 01:04:32 pm »
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Greensboro but i'm gonna be chilling in Charlotte and Raleigh aswell....going to a Duke game (in the cameron crazies seating section  Shocked ), a Bobcats game and hopefully i'll get to see some Tar Heels action too...not all that excited about the Bobcats game being honest tho!
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
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« Reply #8 on: December 08, 2010, 03:13:15 pm »
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Quote from: Sean0013 on December 08, 2010, 01:04:32 pm
Greensboro but i'm gonna be chilling in Charlotte and Raleigh aswell....going to a Duke game (in the cameron crazies seating section  Shocked ), a Bobcats game and hopefully i'll get to see some Tar Heels action too...not all that excited about the Bobcats game being honest tho!

Cool. My dad's from Charlotte and his family is pretty much all in NC, which is why I asked.

NB: FUCK Carolina. Being in the Crazies section for a Duke game is awesome.
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« Reply #9 on: December 09, 2010, 01:44:52 am »
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Quote
Did an upperbody workout today because my schedules been a bit fucked around recently...didn't go to well to be honest..
Last week I did 68 kg for 6 reps, 5 reps and 2 reps on DB BP. This week I did 6 on my first set and couldn't get the weight fully up on the second for some reason...I did strain my right pec earlier in the week so i'm hoping that's part of the problem...eitherway completely pissed off right now 


68kg x 6 on db benchpress?  Shocked You mean 34kg per db right? Otherwise it would just be SICK, especially at your bodyweight...
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Sean0013
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« Reply #10 on: December 09, 2010, 01:58:35 am »
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hahaha..yeah dude, 34 kg per dumbbell...I don't even think i'd wanna be able to bench that much...I like fitting into regular people clothes!
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1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

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Leonel
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« Reply #11 on: December 09, 2010, 02:07:59 am »
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Yeah me too... Cheesy but I thought maybe you just have some nasty relative strength so it's not 100% impossible that you can db bench 68kg/each... was pretty sure though that this wasn't the case. But just keep going... go get that 68kg db benchpress man!!!! Wink
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adarqui
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« Reply #12 on: December 09, 2010, 03:44:48 am »
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Quote from: Sean0013 on December 08, 2010, 01:26:06 am
Thanks for the feedback!

My schedule as it stands is this:


Monday - Active Rest

Stretching, light max effort jumping (no depth jumps or heavy pylometrics)

Kettle Bell Circuit x 3 w/ weight that's taxing but not something that's gonna put too much fatigue on my body..

Cleans x 10, Swings x 10, Squats x 10, Calf raises x 10.

Range of motion work.

Tuesday

Stretching

ME Vertical Jumps - 5 x 3.

BSS w/ added range of motion - 8 x 3

Hip Thrusts - 8 x 3

ME Jumps w/8 kg medicine ball - 8 x 3. (i'm gonna move this up to 10kg as I shift the last 2 kg so my system weight stays the same on these).

Hanging leg raises - 15 x 4.

Wednesday - Semi-rest day

Light Jump practice - I mix this up alot...but I do the kind of stuff you mentioned (ME standing and running jumps, pogos, depth jumps and other pylos basically)

Short cardio - Swimming, Running 1km

Range of motion work

Thursday

Basketball practice - I do some sprint work before the start of practice.

Friday

Rest

Saturday - ME Lower Body

ME Full Squats - I work up to a max of under 3 reps from 70kg. Last week it was pretty non-taxing until I got to 120kg x 4 and then I got one rep out on 125kg before failing  Embarrassed! hahaha...I can go a little higher than 125 usually...just fatigue from previous reps!

BSS -  3 sets of 8 reps (DeFranco is a killer man....BSS are fucking tough mentally and physically after ME Squats!)

Short Ab circuit to near failure.

Grip training (hold a heavy ass weight for as long as possible or something).

Sunday

Dumbbell Bench Press - Work up to a max set of 3-5 reps...start quite high on this...so i'm only doing maybe 6 reps to start off. I'm not looking to build my upperbody up to big.

Chinups - 4 sets of as many as possible...usually looks something like - 12, 10, 8, 6. I wanna get to 15, 15, 15, 15 before I add weight.

Inverted bodyweight rows - I fucking hate rows with weights and i'm doing a pulling exercise with chinups already so I do these to supplement. I grab a barbell in a smith machine or something and row my bodyweight up to it while lying on the ground - 4 sets to failure as fast as possible.

DB Shoulder Press - 3 sets of 8 reps.

DB Shrugs - 3 sets of 10 reps.


How do you think that sounds?

looks pretty intense given the 1 rest day and the wednesday jumps/plyos after tuesday's leg day.


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Is it foolish having ME Upper Body after ME Lower Body

not if your ME upper is db movements.. if it was barbell, then i'd say ya.. you can overload alot more on barbell so, would be much more cns intensive.



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..should I give the old quads, posterior chain and CNS time to recover by themselves and do ME Upper Body a few days after? Or does it not matter.

don't think it matters much in that routine, you still get basically two rest days for the legs after sat: sun upper, mon recovery.



Quote
As I said I usually bump up my calories on days like Tuesday and Saturday to make sure my lower body is recovering optimally. On ME Upper Body, for example, I'd eat just around maintenance to let my upperbody recover but also to make sure my body is burning off fat..

nice, that should work good.. when do you train, morning, afternoon, or evening?











Quote from: Sean0013 on December 08, 2010, 01:40:48 am
I see where you're going with the lower 2 workout...I think i'm getting good lifting out of my other lower body day though. I mean BSS work pretty nicely and I want to get some focused unilateral work in. On top of that the hip-thrusts have been working nicely for me and I got the ME Jumps w/med ball. I do mix in jump-squats from time to time with dumb-bells occasionally but I don't like doing em with a barbell. Essentially the Jumps I do with a med ball are jump-squats except i'm moving the ball throughout the movement.

ya that's diff than WSFSB though isn't it? WSFSB only has one leg day doesn't it? so ya, you have two, BSS in a session by itself can result in plenty of strength/hypertrophy gains.





Quote

Can you give me some feedback. Is anything i'm doing excessive? And would you still have any criticism about the routine above? Basically, my balls to the wall all out workouts are Tuesday, Saturday and Sunday. They're the only ones I feel fatigued or sore the next day. The kettle bell workout on Monday gases me but I recover pretty quickly and don't feel sore the next day even if I go w/ a heavier weight. Lemme know man...

well, it all depends on if you are making gains in strength, and are fresh enough to jump good during those sessions which have the ME jumps.. it seems like you are, so, if you can handle that type of routine, then it's definitely not bad.. you just have to keep your eye on your fatigue-levels, if you start feeling too fatigue on your jump sessions, or your lifts stagnate for a few weeks, then you're definitely accumulating too much fatigue and a transition into a routine with 1 or 2 more full recovery days would be needed, but with those extra rest days, you could still work very intense on your training days.




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Heres a shitty quality 8-9 month old video of me dunking -

<a href="http://www.youtube.com/watch?v=FqugpAbyKi4" target="_blank">http://www.youtube.com/watch?v=FqugpAbyKi4</a>

Another old ass video - better quality, ignore the text in the disclaimer thing...my vert would have been over 25 here..the rim in the second clip may be a little low but it's at most an inch off regulation. Some embarrasingly bad blown dunks here unfortunately..the first one is the best effort....take into account the wind was blowing like crazy and it was in the humid as fuck Nagasaki in South Japan....

<a href="http://www.youtube.com/watch?v=XUJc9rCTKW4" target="_blank">http://www.youtube.com/watch?v=XUJc9rCTKW4</a>

I'd say my vert is about 2-3 inches over what it was in these videos..form is more or less unchanged maybe a little more bouncy/not as quad dominant...oh and I'll get some lifting videos as soon as possible...I'm working out at a commercial gym now so it's kinda hard. They have policies w/regards filming. I'll be in Ammurrrica w/ the girlfriend at Christmas to meet her fam so I might get around to it then.



damn dude that first vid was nice, threw it down real hard, got up good.

!@$!@$
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The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

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Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

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end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
Sean0013
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« Reply #13 on: December 09, 2010, 04:58:07 am »
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hahaha...thanks dude...I used your vert calculator and according to it i'm around 33 inches on that video which i'm pretty happy with...
the 25 inches I listed in the other video...man, i dunno wtf i was measuring my vert with...it def wasnt that low.
I'd say my vert is hopefully around 35 now but being honest I haven't measured it in too long..gotta do that soon.

As far as fatigue, I feel ok...shoulders are fucked after yesterday and got some stiffness in my pecs but not too much. I'm resting until Saturday...gonna feel how I am then and if i'm good hopefully i'll PR on BP again next week. I'm fairly confident I can PR on squat aswell this weekend but we'll see!!

 I hear you on the Tuesday Wednesday thing btw....i might work in a little more reactive work on tuesday because honestly bss and hip thrust aren't that taxing. I'm keeping my hip thrust numbers low aswell 'cos being honest that exercise frightens me a little bit...afraid i'm gonna screw up my back on it. Taking up my numbers on it slowly each week. I think getting the glutes activated is the main thing to be worried about that....BSS and deep squats do hit my glutes decently well already I think....
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
Sean0013
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« Reply #14 on: December 09, 2010, 03:27:22 pm »
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Good news is I don't think i'm over trained...I was getting up nicely for dunk attempts at training today (rim is probably a few inches high). Gonna rest one more day and it's back in the gym for some PRS  headbang
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Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017
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