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Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 16, 2010, 07:23:41 pm »Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):
workout A:
squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)
workout B:
bench + depth jumps
workout C:
squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)
workout D:
OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)
when will you do normal jumps? is it just not listed?
ya that looks better than your previous setup.. i would let some of those sessions carry over into two days rest if you feel you need it, looks like sometimes you are going to need an extra day of rest.
i like jump squats or REA squats before squatting, really has an effect on your squat.
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seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?
weighted jumps = jump squats? i like to keep them specific to how svj is performed, try to mimic the depth/speed.. the most important aspects of that exercise are the transition from ECC to CON and exploding all the way through the toes, complete triple-extension.. pause/slow is fine, and that's what you might want to do the first few sessions, but eventually i'd go with being specific to SVJ.
peace
