bump for some seated calf work. feels like full ROM when i'm doing them but ROM looks weak on vid. could be that the foot rests are angled. i'm not pushing straight up. its slanted a bit.. i also noticed the jerking motion towards the top ROM. thats when i'm really trying to squeeze the calves and really get max plantar flexion.
* traps are 100% for the last few days now. i'm skipping 405 on some days because i will put too much effort to pause rep it at that time due to a combination of lack of very good sleep (i still get 6-7+hrs), schedule shift change and my lower bodyweight+IF diet. i cheat somedays when i feel that i'l be weaker by eating before a workout. * i ate before workout this morning and feel noticeably stronger. consistent on my 50lbx10 chins and will use this until it feels very light.
* bw still in the lean 180-182lb. getting consistent in eating a half boiled potato with feta cheese pre workout. helps a ton. i could have 425 this morning already. i'm consistent again. will stop doing other things that break me until i get good momentum going again.
afternoon paused full squats 315s-365-405 calf raises seated 7x45lb x5,5 | 6x45lb x10 chins neutral 50lbx10 push up x10,10
* 6x45lb plates on the seated calf machine got a lot easier to rep to 10 by doing them today as backoff sets after the 7plates x5s. will continue with this loading. the calf machine can take 1 more 45lb plate up to 8 total. i got room to grow. * a few more days of pain free workouts and i'l add the jump squats again.
* getting stronger in the 50lb weighted chins even when doing 10s daily. when i feel ready, i'll add another 10 for double sets of 10s per workout. * bw 180lb but a lot stronger lately from eating a boiled potato+feta cheese pre workout.
* this newish standing calf machine at work has massive shoulder pads and feel very comfortable to use. max stack at 400lb so i'll probably do them high volumes.
Thur May 26
paused full squats 315s-365-405 standing calf raises hammer strength machine 300lbx10 standing overhead trap bar press 105lbx10
* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.
Mon May 16
morning paused full squats 315s-365-405 paused full jump squats 95lb x10 calf raises seated soleus 6x45lb x10,10 one arm cable rows 75lb x10
* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.
* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat. no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.
afternoon paused full squats 315s-365-405 calf raises seated soleus 6x45lb x10,10 decline bench barbell situps 95lbx10 | 115lbx5(3-2) chins 90lbx4 push up feet elevated, extended ROM using dumbells bwx10
* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows. * can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.
* upperback now feeling better. skipping the chins helped too. I was doing 80s a day for consecutive days not too long ago. that must have broken/tenderized something there too.
* upperback still not pain free but good enough to handle 405s even in my morning workouts. i'l be stronger later with a heavy breakfast and lesser fasted time. might start the chins later if I feel my back is ready.
afternoon full squats 315s-365 bw chins x20,20
* now i'm 100% sure i know whats wrecking my traps. my legs were strong but i just cant support the 405 because of the tenderness.. its the weighted situps with the dumbell behind the head. the more i'm tiring doing them, the more i hyperextendend my neck to move the dumbell forward. will skip those until my traps are pain free.
warriors fan here cheering for a game 7 of this series... this is what ginobili gets from flopping all the time. he also flopped here to sell the call. lol
* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push. * did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.
* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also. * will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.
* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.
afternoon paused full squats skip bw chins x20 pushups bw x20 single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad
Which one do you have of those two? I'm seriously interested in ordering one. My ankle/shin could really use something that reduces the stress of landings. Thanks!
the one on the right that looks like a regular wood board.
A 5lb weight cut shouldn't really poop on your strength. Back in the olden days when I was around your weight, I wouldn't notice a drop in strength until i lost around 10-15lbs.
Yeah true. I think I was saying that more because sometimes I feel like I'm stalling hard on my lifts for a while (last week was an exception) so I felt like if I cut down, I would drop strength. It would be cool to keep my theoretical squat max of 455 at a bodyweight of 195. I'd be okay with dropping down even to a 440 max though.
go for 455 and vid it.
the 440 looks like 4 plates and a bunch of little things.
the 25lb on top of the 4plates is so much better. take off a 45 and its still a heavy 365lb
I don't see anybody with a gun at your head forcing you to make them all ME. Do them submaximally. Submax bounds focused on movement mechanics is a SKILL exercise which suits repetition and grooving. It's not a maximal effort it's decidedly submax. You can do thousands of them.
You practice them, get better at the SKILL of bounding, and you find out that covering the same distance takes less effort. Which means your movement efficiency improved and now, with the effort that you used the first time you did them, you can cover MORE distance and therefore you jump higher.
Why can't you see them as any other exercise? Why can't you just do a test, a maximal one, and say you get an average of 2.5 meters per bound, for 4 bounds. You put 4 cones at 2 meters and practice them for shorter distances, that will ensure fluidity in the movement using the correct mechanics, instead of crashing after each one (you don't do that anyway, I do that).
Then once per week or every two weeks you can try a ME set again, see where you're at.
Anyway, good luck.
I can relate to this with my jump squats routine. I do them with 20-25-30-40-50%RM at this point but served weeks doing 20-25% just to let my body get comfortable with the motion. you DO NOT need max jump height, or fastest GCT right away. wait for the motion to feel natural.. then blast off with more and more intensity.
* going to vegas for a 3 day vacation. 24hr supersport there is about the same here. will enjoy some good buffet again. added the squat foam on the jump squats to protect my upperback. did it yesterday and seems to do its job. upperback is not as beat this morning.
* the 225lb jump squat primed my SVJ very well. i was able to get to the high 30s today (cold. no pickup game). i got both palm to the rim on the first 2hand SVJ, 1" under wrist on the 2nd. thats 38 and 39" jumps if this 24 hr gym rim is legit 10ft (most are). i use the side rim as these are usually higher than the center rims. * bw still leaning out. vegas has very good buffets but i usually go for the sea bass and king crabs. i drop weight on sea foods. * my inclined press on the hammerstrength is also getting stronger. i could add 20-30lbs more and still get to 10s but i just do these so i can balance my pulling work. no need to add upperbody mass. i also do these seated inclined press with my feet up on a 30lb dumbbell for max isolation of the upperbody while really killing the lowerback from joining the motion.
* last day in vegas. had some really good buffet last night at bacchanal. breakfast today at hash house was also very good. might lift early afternoon again before the flight back.
* upperback tender from the volumes of upperbody inclined pressing. so much pain racking the . did 4+ singles of 315 but the pain is too much to go 365-405.
Thur April 28
paused full squats 315s-365-405 bw chins x20
Fri April 29
paused full squats 315s single leg press on kaiser machine 225-275-315-365x4, 405-440-475x2, 495 x2,x2,x2 | SVJ x2 bw chins x20
* used this machine doing single leg press for speed-strength work. did not do them with both legs to protect my lowerback from rounding. using the leg press while my upperback recovers from the jump squat beatings (again). 315 was already to painful today. skipped the back squats.
* upperback still wrecked. very certain its from the heavy jump squats a few days back in vegas. I need to concentrate on keeping tension on my upperback on jump squats. this is getting annoying. cant even unrack 405.
Still thanks for the inspiration. If I get into the 180s I'll owe you... Only thing holding me back... The opposite sex doesn't exactly adore me when my cheeks start looking gaunt and my shirts are not filled out. And they voice it. Lol quite a sacrifice.
yes. you will look like an addict or somebody with an eating disorder. been there. no other way to jump very high but to go very lean and strong.
you seem to have good skills using extra mass as leverage for jumping high. I wont change a thing cause its working for you.
^ yes. all my maintenance reps aside from 1RM testing a while ago are all paused. im trying to keep my strength while doing more speed and jump drills. BW also went down from 188-192 to 172-174lb while improving my paused rep to 425x1.
i like paused reps. trains me to really explode and go all out really quick. non-explosive paused rep will slow down too much and get me pinned nicely.
Yeah, that's REALLY impressive weight loss. And it's pretty much exactly what I am trying to achieve right now. A few questions? Was it just diet? How far down did you cut your calories? Did you up protein intake? While cutting the weight you were able to maintain close to your maxes just by doing the ramp up singles? How much did you have to cut the volume when you were in negative energy balance? And finally, did you add any additional cardio? I am pretty anti-cardio but was considering something low impact like swimming to add a little energy expenditure and get the weight coming off a little faster. Thanks.
BW 182-184 right now. i'm jumping better doing just volumes of jump squats (20-25-30%RM), SVJ drills and a leaner diet.
revived from sept 2011.. yes. if I lose another 10lb weighing me down, ill be gaining inches in my jump.
and half a decade ago, TOddday is already trying to lose weight. he's jumping at 205+ now . I think he gave up on the weight loss
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