* not strong enough yet for paused 425x1. the 405x1 paused felt 15lbs heavier. those max height jump squats drained me a lot more than i expected. did not do anything else. will go for 425x1 again on monday. need to be lifting every other day.
* i was burnt out yesterday and was still a little fatigued today. the 405x1 was not very bad but the concentric on 425 was not explosive enough - i slowed too much halfway up and had to drop the rep. the max jumps even with just 95lbs were so draining. i was exerting a lot of power to drive the bar up to max height. should have kept reps to 1-2max and rested more between sets. and kept total reps low. yesterday, i was so tired that it felt like i just lifted multi sets of max weights. * did a pickup game for wamrups and some SVJ 2 hand dunks again. Jumps were good.
for SVJ, IMO - the oly full squat + supra max half squat together with the actual jumping drills is hard to beat for its simplicity and overall direct carry over to the jump.
you do not sit back on a jump. u bend your knees, do an explosive reversal like your life depended on it.. then boom. fly. no need for serious STIM or mental preparation. u only think of 2 things.. bend knees.. get to your sweet spot at the bottom and reverse the shit out of it.
if lance / adarqui told me this before, i would have been dunking a lot earlier.
and about the wasted reps. i use some pauses between reps to recover at bit while using as much moderate-heavy rep i could possibly use because in order for me to make sure im putting all effort in the lift, the weight has to be heavy enough - if i dont push with all effort - I WILL GET PINNED.. thats a good way to look at it. somthing like a 88-89% x 4-5 reps while eating cows/salmons.
* did not do anything else. just need to do squats so i dont de-train. would have gotten 440x1 again today. the speed of concentric on 425x1 coming from the pause was not very slow. il just maintain this warmup paused sets up to 425. il eventually get stronger anyway. 3x a week of paused 425x1 + good diet should work. * maintaining 176BW at gym after all the liquids.. 174lb in the morning empty. next squat is on friday. thinking about doing some jump squats tmrw. if i feel tired from work, il just skip the jumps. been jumping a lot lately anyway.
* did max height jump squats as lance suggested with a lighter weight. the ramping to 225x2 for warmup sets and some potentiation also. a back up 95x8 just to get a feel of the weight before i go all out. * i knew i cant maintain high power output for max heights if i do too many reps.. stopped at 4 and all jumps were very explosive. cut the reps as i tire out. max weighted jumps are tiring. will do a couple of workouts with max height 95lbs and eventually use 135s. probably stop there.
Jumps - SVJ 2 hand rim grabs - no armswing, paused full squat start x6-8
* got a solid diet, sleep and a non-fatiguing sunday workout. i felt strong today. did 425x1 paused easily. 440x1 non-paused was not so bad either. i would have repped 445 more explosive compared to last weeks. i was able to bounce off my calves on the 455x1 up to about 1/2 depth up but did not get enough momentum out of the hole to drive the bar upwards with decent speed. fought the bar for a few mili seconds but did not feel like exerting too much energy today to make the lift. * i can maintain 425x1 paused but its still not light enough - i still use a considerable amount of energy IMO to get the rep and ran out on the 95%+RM attempts. 3-4 workout straight of non-425x1, stopping at 405x1 would get me fresh enough to attempt another 455-475x1 at this 174-176lb BW. it just feels good to pause rep 425x1 after an easy 405x1. * got good hamstrings and glutes "pull" again from the ballistic drops using 345/275lbs. * did some no-armswing rim grabs from a full paused squat position - using purely leg drive to get up. id say ~ 32=34" SVJ without armswing from the paused full squat start. 30" to tap the rim with both my hands at 92" reach, 34" to hold on and grab with both hands to do a pull up. will vid that also at one point. these were cold jumps. no pick up game.
* 2 non-squat days and im detrained or a little bit fromt he lack of sleep. i had a good 4-5hr pre workout meal. i slept from 9am-4pm saturday afternoon and never really got any sleep yet. worked out at sunday morning ~8-11am after work. i did not feel that tired. just detrained. everything felt 20lbs heavier. would not get 425x1 paused. * got vids of the 185 and 135 jump squats. upload later. need a nap. did a pick up game and some dunks again. tried doing 2 hand rim grab SVJ without armswing.. still got rim. lol
* there goes the plan not to go over 405. did 425x1 and it was not so bad. a strong meal 4-6 hours before workout worked well. stopped at 425x1 paused and did heavy jump squats up to 225x2. the 135x6 following the 225s were very explosive and felt really good. il vid it and see how high i get up on repetitive jump squats with 30%RM. * no pickup game. just did some cold SVJ dunks. the 225 heavy jump squats had a good carryover to the SVJ. first time i did a "cold" 2 hand SVJ dunk. * will pick up the volumes of heavy jump squats waveloaded to some 20-30%. might max at 60% (275) after i accommodate to this training style. a good target is 225-275 x2-4 waveloaded to some really ballistic 135-185 x6-8. im feeling tightness in my upper knees lately. when i have this tightness - im actually jumping better. * skipped the SLDL / rounded back DLs today for more recovery. spinal erectors got bloated yesterday. felt good.
* did some explosive work with jump squats. all were at least 1/2" deep or deeper. did all the way to 225s and i was still able to get good form with the 50%RM weight. i was emphasizing pushing the ground with my forefoot at takeoff and landing in pretty much the same way - plantar flexed, then absorb and dissipate landing force to knees - dropping knees quickly to a deep bend and then quickly stiffening so i dont drop all the way to the bottom. landings were smooth and force from the landing was quickly transfered from the forefoot/ankles to the knees.. little landing force remains after the quick need bends.. lowerback was upright and solid. * will build volume of the jump squats and do some form of waveloading again - while maintaining the full squats. * did some light SLDLs to get lowerback some volume work. will add weight as long as its not too heavy. i will build my spinal erectors this way.. adding weight to the seated cable rows gets my arms bigger - stopped with those and moved to SLDLs instead. dont like big arms.
* since i really felt bad that i wasted my RM workout by not eating well IMO, i ate some good dinner, watch 2 DVDs and returned to the gym at 5AM. no sleep in between. i woke up at 3pm monday afternoon and never really slept yet. this is a usual routine for me if im at work. * i felt some soreness on my lowerback but was still strong enough to get up to 405x1 paused without much problem. i would have gotten 425x1 also but will keep top warmup paused squats to 405 for a few workouts and go for another RM attempt next monday. 445x1 max after repeatable 425x1 paused is unacceptable. * there was an early tue pick up game and i was able to play 1. did 8 straight 2-hand SVJ dunks with just a few seconds in between to set myself. that is one of my good jump drill workouts.
* BW in the morning was 174. the cycling i did sunday afternoon was probably not a good idea, or the dinner that followed was not enough. i stopped my paused warmup full squats at 275x1 and did singles all the way to 425x1. i thought 445x1 would be easy as i've done 440x1 last week and it didn't look as hard as is today. i got pinned nicely by 465. i was a lot stronger last week monday than today. i would have gotten a paused 425x1 because the regular 425x1 i did today was still explosive. * did the ballistic full squats again with some jump squats reps. no pick up game. did SVJ dunks and did not even release the ball. needed 2" to push it down. still good for jump drills. * will try to maintain 174lb and not dip any lower. ok to overshoot up to 176-178 but definitely no low 170s for me. i feel so thin already.
* im always weakest on my heavy lifts on a sunday. its a workout so i dont de-train for a monday. and im usually strongest the following monday. really planned to stop the paused wamrups at 385. did the 405x1 non-paused and it did not get up as fast as i usually do it. i would still make a paused 405x1 but it will take a lot of effort and would probably add too much fatigue.. 425x1 today is most likely not possible. fatigue and my wed-sat night shift work takes it toll. i will build up good sleep and recovery this afternoon, tonight and tomorrow morning/afternoon. sleep, eat, and more sleep and just relax. * did some jump squats and some jump drills. skipped the pick up game today and SVJ dunks were short. i would still have made some good dunks if i had at least a game or two to break a sweat. this is usually my jump height cold. needed 2-3" more to push the ball down.
* BW consistent now at 176 in the morning. this is the 3rd time this week that i hit 425x1 paused. got it on vid but currently at work so il upload later. the 425x1 today was a littler harder than last wednesday but it was still not that heavy. could get 440/445 even at this level of strong. * did some light ballistic full squats with 345/275 again. i like the hamstring effect of a dropping 275. it gets it somewhat tight the following day. when my hamstrings are "locked".. it makes it easier for me to acheive full squat depth because IMO, bigger hamstrings to sit on is less depth on my full squat, or it could be that my hamstrings are also getting stronger. * played 2 pickup games, and did some SVJ dunks. i really thought about adding high volume full squat workouts now coupled with singles of supra max half squats.. but im beginning to like getting stronger without having to go thru the fatigue from the 6-8 reps. * will upload another paused rep 425x1 with a different cam angle and some more repetitive SVJ 2-hand dunks tmrw morning.
SVJ 2 hand dunks 081211 <a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>
2.4BW Paused Rep Full Squat - 425x1 <a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>
not enough warmup no-dunks <a href="http://www.youtube.com/watch?v=pQvEdG0QKWA" target="_blank">http://www.youtube.com/watch?v=pQvEdG0QKWA</a>
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