good job. the heaviest 4+reps volumes i did was at 385lbx6-8reps, 20-40reps/workout. i cannot recover fast enough after this weight. spend time with that 385lb. the 405+ for volumes burn you out so fast.
I am only doing a single top set of 3 reps, twice a week. Do you still think that'll burn me out fast? My volume sets are at 325 right now.
this is the paper i was thinking of: http://www.ncbi.nlm.nih.gov/pubmed/25965000 "Effect of different knee starting angles on intersegmental coordination and performance in vertical jumps"
also if anyone has journal access, this one looks really interesting: http://www.ncbi.nlm.nih.gov/pubmed/26712510 "Understanding Vertical Jump Potentiation: A Deterministic Model"
Nice! Makes me think I'll put another 2 inches on my SVJ's with a little knee bend. I may play basketball today (for the first time in many months) and I'll record some SVJ's.
Its VERY shallow! Especially for a SVJ. Can you send me some info about this correlation? Id like to read about it.
I'll try getting deeper next workout. If it doesnt help then maybe i just need to get used to it. If it still doesnt help, then maybe lookint at it from the opposite direction would improve my vert: Quarter squats during a peaking phase would probably help me a ton.
According to the VJB calculator, at a weight of 195 and squat of 420 I should be jumping 36" standing. Damn I'm pretty short on that. The calculator has been very accurate for me in the past though, when I was consistently playing basketball. Makes me realize that movement efficiency helps SVJ's a ton, not just RVJ's.
Tuck Jumps 2 x 10 >> 60sec rest. SVJ's 3 x 1 >> 60sec rests.
ATG Squat 135 x 8 >> 2min rest. 185 x 5 >> Almost failed 3rd rep. Didn't scream though. 225 x 3 295 x 1 345 x 1 380 x 3 325 x 3
Bench Press 45 x 15 >> 2min rest. 95 x 8 >> Not sure if I've ever done 235x5 before. I've done 230x6 though. 135 x 5 195 x 2 235 x 5 PR 205 x 4
Romanian Deadlift 275 x 3 >> Had my oly shoes on for these. Felt weird and unnatural. 335 x 1 >> I also didn't do them last workout so of course my strength drops instantly. 385 x 2
Calf Raise Machine 405 x 15 PR
I was feeling great throughout the day and couldn't wait to lift. Before I got there I started feeling crappy though. Then I realized it was a de-load day... thank goodness. I don't know if I'll be able to squat 385x3 next workout. But you know what... I felt like absolute crap and I was able to squat 380x3 without a hype up. Last workout I had no motivation and did it too. So I can do 380x3 consistently even when not in the mood for lifting... that means something
I think I will throw in an extra lifting day on Saturday where I just work up to a 385x1 squat, and 245x1 bench. Also throw in some RDL's because I missed them last workout. The extra frequency has always helped me in the past. I especially need it for the RDL's.
I also recorded my third SVJ. I'll upload a vid of it soon.
Ive always wanted to try out a weightvest, especially while playing basketball. I remember reading about weightbelts being better as they dont affect your posture. Also the weight is centered near your center of gravity, so movements arent affected either. Thats the idea at least.
Check out Sefuliuuuilah's log too. Lately ive also been trying to post in other peoples logs more instead of just checking in my own log. Its always nice when i see a post or a +1 in my log. So i should do the same for you guys!
Coges whats your current plan? Hows your training structured?
I have to take a look at the VJB program. Personally i think it should be 90% plyo focused. Not much emphasis on speed squats and such. I think lifting at 85% at max speed intended effort accomplishes RoFD gains just as much, if not more, as 20% max speed lifts do. Plus the strength gains.
Plyos will train RoFD better than speed squats and box squats or whatever imo. Plus its more specific to jumping.
Let out all the puke man. Dont ever hold it in, you feel better as soon as its out. Keep yourself distracted with basketball and weights. Hang out with some friends if you all have time, tell them you dont even want to mention the situation. Dont tell them to console you. Just have it be a distraction as if nothings going on. The purpose of this is to see that you can find happiness in many other things Chris. All is not lost! Hopefully you can think more clearly after this.
Going to fix my resume tonight and email it out to a few people. One of the deans at my college its good friends with a professor at my college who works at Deloitte in cyber security. That dean told me to email him my resume and it will be forwarded to that professor. Actually Im taking a class with that professor next semester I think. Or after that. Last semester he gave internships to 6 kids in his class. I just want to get in early, though.
I met up with a former student of my school (with a BS in Comp Sci) who works at Ernst & Young in their cyber security division. They started him at $68k/yr and he doesn't have a master's, and minimal experience. I'm in a similar boat but I'll have a master's. He told me about this professor at our college works at Ernst & Young in their security dept and that I should get into contact with him... I will email that professor with my resume and some direction. Who knows, maybe I can get a job there with this connection plus a master's. I mean if that other kid can do it without a masters and no connections... why can't i?!
Hopefully I can land some kind of internship soon and quit my current full time job (property management). I graduate with my master's in December. I better have a full time job lined up for then. It's time to make real money, keep saving while living with my parents, and invest into real estate instead of managing someone elses real estate right now.
Pull ups +30lbs x 10 >> 60sec rests. +30lbs x 7 PR +30lbs x 5 PR +30lbs x 4 +30lbs x 3
Lateral Raises 35's x 3 >> 60sec rests. 40's x 2 45's x 1 40's x 10 PR 40's x 5 PR 40's x 5 PR 35's x 10 PR 35's x 6 PR
Cable Rows 180 x 3 >> 60sec rests. 200 x 2 >> Got tired of 200 so jumped up to 220. 220 x 5 PR >> This will take a while lol. 220 x 5 PR 220 x 4 PR 200 x 5 PR 200 x 3 PR
Ab Pulldowns 95 x 5 >> 60sec rests. 140 x 12 >> Did not PR but I did these with better form. Felt the stretch. 140 x 8 140 x 8 130 x 3 120 x 3 95 x 8
Rear Delt W Flyes 25's x 5 >> 60sec rests. 30's x 8 PR 30's x 8 PR 30's x 8 PR
Felt really crappy and unmotivated going in. Felt amazing and refreshed when i finished. Thursday is a de-load. Then I have Friday's workout (which isn't so stressful) and the weekend off. I should recover nicely for next week
I needed to edit that. I kept thinking of my friend who got completely fucked over when i wrote the first message, but then realized not everyone went through exactly what he did. My apologies there!
We've all been on this board together for a long time and it's nice to see us all get each other's backs and give man to man advice.
Tuck Jumps 2 x 8 >> 60sec rest. SVJ's 3 x 1 >> 60sec rests.
ATG Squat 135 x 8 >> 2min rests. 185 x 5 >> 3rd rep was tough... let out some noise. 225 x 3 295 x 1 345 x 1 380 x 3 325 x 6 PR 325 x 4 PR 325 x 2 PR
Bench Press 45 x 15 >> 2min rests. 95 x 8 >> I think I should make both top sets with 235lbs and leave 245lbs for the future. 135 x 5 195 x 2 245 x 3 235 x 3 205 x 6
Standing Calf Raise Machine 405 x 12 PR >> 45sec rest. 405 x 10 PR
Just had no motivation. I'm due for a de-load. Can't wait to take it on Thursday (squat/bench day).
I should have at least done one heavy set of RDL's. I know I'm going to regret not doing it. I'll probably throw it in in my next workout. Not RDL-ing or doing ANY lift for a whole week kills my strength in that lift pretty quickly.
I'm not worrying about anyone who doesnt care about me.
My man.
She'll come crawling back to you after her ex abuses her. Dont fucking take her back.
edit: well it's up to you to take her back or not. I dont know your situation. but your attitude is a good one. good job being a man. things will get better with time.
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