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Messages - mj

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1
ADARQ & LanceSTS - Q&A / Follow Program as Prescribed???
« on: October 02, 2011, 06:42:24 am »
I purchased Jack Woodrups Vertical Mastery recently. I ran the self tests as prescribed and it spat out the attached program. Basically all plyos and not one weight in sight. I have a couple of questions about it and hoping to get some solid advice.

* I do this for beach volleyball. Sand kills the stretch reflex. Is there enough benefit for me in the suggested plyo only 8 week block? Will it train movement coordination and rate of force development enough to help me?

* Because I play on sand I don't want to lose raw strength in the legs by not lifting heavy for 8 weeks. Should I worry about that? Can I add pin squats or something or am I just stuffing my progress by altering things?

Basically I think the software is great and would address my shortcomings on a hard surface for sure. But I don't want to bust my arse getting better on hard stand if it does nothing for my sport. If its ok I wouldn't mind Jack replying here too :)

2
Old Journals / Re: Mj's Training Log for Volleyball
« on: October 02, 2011, 06:24:58 am »
OHP 3 x 2 60kg  :personal-record:
Row 3 x 2 80kg  :personal-record:
Pull up 7,7,7
Abs

A few vids. From today and yesterday

<a href="http://www.youtube.com/watch?v=cM5J-6_B_4I" target="_blank">http://www.youtube.com/watch?v=cM5J-6_B_4I</a>
<a href="http://www.youtube.com/watch?v=1KgIXDmGNdA" target="_blank">http://www.youtube.com/watch?v=1KgIXDmGNdA</a>
<a href="http://www.youtube.com/watch?v=wEiEjawqLiI" target="_blank">http://www.youtube.com/watch?v=wEiEjawqLiI</a>
<a href="http://www.youtube.com/watch?v=tb0EYcYNTlo" target="_blank">http://www.youtube.com/watch?v=tb0EYcYNTlo</a>

3
Old Journals / Re: Mj's Training Log for Volleyball
« on: October 01, 2011, 08:07:55 pm »
part 2

4
Old Journals / Re: Mj's Training Log for Volleyball
« on: October 01, 2011, 08:06:20 pm »
UPDATE

I tested myself for the Vertical Mastery program yesterday. Recorded a max jump of around 3.03m, max squat of 363lb  :personal-record: at a bw of 200lb. My jump is down after the big lay off. I've managed to retain strength but plyometric abilities are crap right now. Consistent with how I feel on the sand too.

Vertical Mastery tells me I need to focus on plyos first, explosiveness 2nd and also losing a bit of bf. Makes sense. What I'm not sure about is how useful the plyometric efficiency will be for my sport. Sand kills plyometric cnotribution to a jump. Will I be wasting my time with a plyo focused program? Or will it contribute to movement efficiency and rfd enough to really improve things? I might ask in the other forums of no one reads this.

Attached is the outputs from Vertical Mastery. THe program has no weights whatsoever! That's a bit of a change for me too!







5
Old Journals / Re: Peaking Block (Also, a need to log regularly.)
« on: September 28, 2011, 10:39:54 pm »

Comments: Who ever reading my post may wonder why I have so many Squat variations in my Work-out, that's because I come up from the hole(in my squat) very slowly . (Front squats because I think my quads are now weaker that my butt. They don't become sore anymore after my squats. I also tend to raise my butt first in squatting instead of simultaneously raising my butt and back.)


Mental cue is to try and break through the bar with your traps/ shoulders. Tensions your back and avoids the good morning effect for some people. Just watch you still fire your legs properly... if not abort this cue.

6
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 28, 2011, 07:29:53 pm »
Last night GPP. Since the game of pairs the other night I feel a need to get my stamina and game shape back. Based on Loliquins German Body Comp Program.

Trap Bar Dead (flipped over for more ROM) x 6 140kg

Rest 30 secs

DB Walking Lunge x 12 50kg

Rest 30 secs

Sled drag 60m 60kg

Rest 3 mins

3 cycles of that. Plus I finished myself by dragging the loaded sled 60m back as fast as I could. My vmo and shoulders basically siezed up from the lactic acid and I had to lie on the grass for 5 mins. lol. I'm testing myself for vert mastery Saturday as long as I can get a session in before my tattoo appointment.

7
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 27, 2011, 02:05:27 am »
Just done quick upperbody session

3 x 3 flat db bench 40kg dbells
3 x 3 bb row 75kg
3 x 3 ohp 55kg
3 x 5 high pull 60kg
2 x 20 decline sit up + 20kg
2 x 5 bb curl 40kg
2 x 12 db shrug 40kg dbells


8
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 26, 2011, 10:30:49 pm »
Last night

Donkey Ankle Bounce 2 x 20
Explosive Podium Trap Bar Dead (in oly shoes, awesome) - 3 x 4 150kg
Jump squat (trap bar) 3 x 3 60kg (too heavy hombre... 45kg next time)
DSVJ 3 x 6 sub max
Tuck Jumps 2 x 10
ME Jumps 2 x 6
Calf Raise 2 x 20 135kg
Sprint 40m x 4

Today doing some upper body. Low rep high force.

Tomorrow probably squat, bound and powerclean.

9
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 24, 2011, 01:57:13 am »
Well zercher harness squats were a fail. Knees screamed at me  :'(

Low bar squat 100 (5), 120 (5), 140 (3), 150 (3), 150kg (2)
low bar pin squat 3/4 rom explosive! 3 x 3 100kg
Dead start 1/4 squat jump for height 2 x 5
Dead start 1/4 squat jump for distance 2 x 5
2 step run up max jump 2 leg 2 x 3
Calf Raise 2 x 20 132.5kg
Forward sled drag 80kg 4 x 30m (explosive)

<a href="http://www.youtube.com/watch?v=nOxIWr9JVHg" target="_blank">http://www.youtube.com/watch?v=nOxIWr9JVHg</a>

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

10
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 23, 2011, 10:55:49 pm »
Got back on the sand last night. A few guys down so me and a mate playing pairs in the quads league.

The forced upper body focus has resulted in a much harder swing. Happy with that. I buried a few brutally. Jumps were ok. Still getting the height to kill balls but feel slow out of the sand. I think I'll get that back quickly though. I am well out of game shape though. Sucking in the big breaths after the first set!

One more week of freestyling training until next Saturday when I'll test myself proper for input to the vertical mastery program.

I'll have a couple of weeks where I can't squat too. Been thinking about a tattoo for ages and I'm booked in next Sat to get it done (on the shoulder/ back). Not sure if people can follow this link... but;

http://www.facebook.com/media/set/?set=a.119091824862216.16997.100002841964752&type=1

Hitting up zercher harness squats, oh presses, hang cleans, a few bounds and sled drags today  :ninja:

11
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 21, 2011, 06:34:12 am »
Started DL warm up

60 (5), 80 (5), 100 (5), 140 (5), 160 (3), 180kg (2)

Was going to go for PR and feeling good. Then got a call from mum. 15 minutes later the agro was gone and couldn't get back into it. Tried 200kg and couldn't budge it  ::)

Rather than lift sub max weight I switched to a speed session.

Speed DL 100kg 3 x 5
Hang clean 70kg 3 x 3
Rim Jump 2 x 10
Donkey Ankle Bounce 3 x 12
Depth Jump 12" step 2 x 5
Dead start 1/4 squat jump for height 2 x 5
Dead start 1/4 squat jump for distance 2 x 5
3 step run up jump for height (1 leg) 2 x 4 (per leg)

That got the mojo on. Been a while since I moved like that. Feeling good  8)

Day off tomorrow and back on court Friday

12
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 20, 2011, 07:33:47 am »
A bit of GPP tonight. Trying to get back general movement ability and aerobic capacity lost over the 5 weeks of hardly even walking. And lose a few kg's over the next few weeks (lay off plus holidays you know)

BW dip 1 x 13
DL 60kg 1 x 30
Clean and Press 30kg 1 x 15
Pull up 1 x 7
Clean and Press 30kg 1 x 15
Box Jump 24" 1 x 15
Chin Up 1 x 6
Box Jump 24" 1 x 15
Floor Sweep 30kg 1 x 15 (felt sooo retarded!)
Weighted Sit Up 10kg 1 x 25
40m sled drag 80kg
Sprint 40m
Tyre Flip 20m + OH Carry 20m (30kg tyre)
40m sled drag 80kg
Sprint 40m
Tyre Flip 20m + OH Carry 20m (30kg tyre)

in that order. 23 min total. Good challenge. Hope to get that down to 20 min.
Deadlifts and lunges tomorrow  :ninja:

13
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 19, 2011, 05:28:23 am »
UPDATE

I've been in paradise for a week. Whitsundays man  8) Got home today and hit the rack.

Front squat with harness 5,5,3,3 @ 60, 80, 100, 100kg (Haven't got the groove on these yet and my knees didn't love it)
Low bar squat 5,3,3 @ 120, 140, 150kg  :personal-record:
Hang clean (dead stop, off the pins in my rack) 5,5,5 60kg
High Pull 8,8 60kg
Sled Drag 140kg (its a ghetto sled  :D) - maybe 25m x 2
Calf Raise 2 x 20 130kg
OH Press 2 x 5 52.5kg

Really happy with the 150kg x 3. I've got a fair bit more in me too. Maybe good for 160kg x 3.

The broken big toe is awesome now and I'll be back to normal volleyball rounds this Friday. I've just purchased vertical mastery looking for a personalish program. I haven't trained legs for 5 weeks properly now and haven't run or jumped in that long. So the plan is to run freestyle programming for 2 weeks like the above and get back to game form.

When I have a bit of movement efficiency back I'll test 1RM dead and squat and jumps and see what Vert Mastery spits out. Should be interesting  :ninja:



14
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 05, 2011, 06:59:02 am »
Rack Pull 3 x 6 140kg wide grip
Back Extension 4 x 15 (2 sets 10kg, 2 sets 20kg)
Behind Neck Press 40kg 4 x 8
BB Row 60kg 2 x 8
Shrug 100kg 2 x 12
Single Leg Press 3 x 8 (80, 90, 90kg)
Leg Press 3 x 15 180kg

Back extensions at 20kg = fatigued erectors and sore hammies  :)
Note to self for later, behind neck presses feel safe to eye level, no lower
Back into limited leg training with the press. Might be able to pull of the floor next week too and squats after boys weekend away.  :D

15
Old Journals / Re: Mj's Training Log for Volleyball
« on: September 02, 2011, 11:42:30 pm »
Good Morning 72.5kg 3 x 8
Chin up 2 sets (8,7)
Invert Row + 10kg 2 x 8
BB Row 75kg 2 x 8
Shoulder presses same as last session plus 5kg 3 x 15
Back Extensions +5kg 3 x 12
Shrug 100kg 2 x 12

Back extensions are cool. Never done them before. I only tried them now because I'm looking for erector and pc work I can do without loading my toe. I get PC fatigue from knees to traps with these. I started light to learn the movement but I'll start to load these next back session and I really think I'll keep them as assistance when I get back to vert work.

Interestingly the smashed my hammies like a ghr almost! Maybe its my long legs?

<a href="http://www.youtube.com/watch?v=c0wTtA0uFrc" target="_blank">http://www.youtube.com/watch?v=c0wTtA0uFrc</a>

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