Author Topic: 5'9'' journal for a 40'rvj off of two and 1  (Read 54895 times)

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TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #15 on: July 25, 2011, 11:55:14 pm »
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Damn! The mind is so interesting. I DID feel strong today, because I was strong. Despite not being able to jump too high off of one foot, or two feet for that matter, or run quickly, I actually maintained my strength in the deadlift, and the single legged deadlift variation I do (back foot for support, this helps isoilate glutes/ham pretty much, one of the best exercises ever that I haven't seen anybody else do, since I made it up).

315 went up easy, first I did 225 and I basically hip thrusted it because it was so easy. THen 315, I didn'dt even pump myself up for it or feel the need to. I can't say my back was perfectly straight but I lifted the weight up quite quickly so that's a good thing.

THen I 225ed my single legged deadlift var.Then here's the rest of my workout, in detail.

1. Light fast squat jumps 95 lbs
- minimal range of motion, almost a pogo jump, slam the ground fast foot contact.
- deep squat jump, followed by a pogo, followed by deep, etc.
-or deep squat jump, pause straighten feet or w/e, do it again.
then 115 lbs, same thing.

Note: this feels really easy with 95 lbs, and I never saw the point, but I think this stuff will reap gains. Also I want to train faster because I cleraly got a bit slow in my sprints today.

2a. Light lunge jumps.
- 25 lbs in each hand (usually i like going heavy I'll use 60s), listen closely:
I had a 12 inch box. I did a drop lunge followed immediately by a drop lunge onto the box with my midfoot on it, then jumped up in front of the box and switched legs. Once again, a drop lunge (I remove my feet from ground then slam the ground once gravity pulls me downwards and jump up, pretty nasty type of lifting style that will tear you up hard), then as the jump is over (the jump included a knee up), I land on that same foot I lunged/jumped with, and drop (basically I just take my front foot and jump onto the box but I don't really jump I just move my foot there explosively while dropping center of mass) onto the 12'' box and explode right up.

Just 1 set at a time of those 2 reps,

2b. Deadlift 315 lbs (i did it 3 times, i think maybe two). I think the reason why it felt so easy is just nerves. I felt beast today. Unfortunately I may have been a bit too tough because this one fat lady I went up to on the elliptical (i work as apersonal trainer) was a little offended when I told her that what she was doing wasn't that effective. It surprised me though ebcause I said "you're not burning as many calories as you could." And she said "oh thank you." THen I said we do free 30 min workouts I'll show you something very effective and she was like no thank you. It's just her though I think but I wasn't smiling at all since i just lifted and didn't fucking want to smile at anyone. I'm still feeling this way but a little tired.

2b2. The single leged variation (with this variation there is one leg behind the center of the barbell and another slightly back and to the side. The back leg is up on the toes only and is meant for balance but will also push into the ground. If you do it right though you will feel it in the glutes of the front leg. After that it's a deadlift.

3 sets of 4, explosive hip thrusting basically.

3. Bicep stuff, I won't get specific because it doesn't matter. I like to workout the outside of my biceps so I do some front lateral raises but I keep my elbow flexed a bit but I don't isolate the movement to elbow flexion, so I feel in biceps but It's not direct. I mixed it up with soe direct bicep flexion.

3b. Tricep extensions, but samething, I did some isolating elbow ROM but then I like to just pull the cable downwith my entire arm keeping my elbows flexed at a certain angle. Hits more muscles and I'd rather get big that way. Remember I'm just gettinga little bigger since I'm a personal trainer and yeah.

4. Bench throws 125 lbs. 3 by 3. Love that shit, I went for full ROM but last set I tried a few at the bottom but I'm not ready to do that yet.

5. Some hyperextensions, double legged, 25 b plate.

Note on form: What I do is i maintain a certain degree of hip flexion. THe only thing I move is my arms and the weight in my hands. This loads the hams like crazy in that range of motion and it turns into an eccentric/isometric lift (i may be wrong, but somehting like this). Actually a lot of my lifts are like this. They are isometric because once all the power is generated at a certain point inthe ROM, I accelerate upwards without adding any additional force. This is true for this exercise, for the bench press throws, for the low ROM trap bar jumps. In fact it iis argued in some places jumping/sprinting is isometric in nature and I've figured out how to lift to truly mimic this. I don't lift up and down it's usually down, then I contract hard, and the weight goes up btu I don't keep contracting really.

Then I went single legged using a 3 lb medball and did this seizure style trying to go as fast as possible. So after one rep I'd try to complete the next afap. (as fast as possible).

4. Did two sets of hamstring curls after this. 170 lbs 3 reps, 150 4 reps, but they were beat so I done.


Feel: I still feel like I coul dhave lifted heavy, but it was a bit later so I'm saving myself and my body is going ot like me for that I know for sure. Great shit today
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #16 on: July 27, 2011, 12:32:25 am »
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Today was pretty much a rest day.

Daily mental state: A little sleep deprived, got like 6 hours. I felt like sprinting though, and explosive at the hips but hamstrings are quite sore and ankles probably can't handle it. I wanted to do some tennis but had work.

Soreness:
Hamstrings, lower back, rhomboids (very odd, but I guess form the max deadlifts that I was not used to)

SO I just trained upperbody, biceps, triceps/rear delts.

Leg exercises:

I rarely do this one but sometimes I do:

45 lb plate on ground, kick it with my adductors (inner thigh). 3 reps each leg, go for explosiveness always.

Activation exercises:

1. Back of head on swiss ball, legs out: raise the hips and bounce on head a little bit. After you're done wth this your back feels straighter.
2. Hip flexor isos with swiss ball. I like the swiss ball becuase it has the similar effect of bands making me feel faster. I complexed 1 and two.


Diet: Got back late so I only ate an avocado, and like 1lb of lamb and 2 eggs no carbs no time to cook them. I feel fine though. Gettin sleep tonight I hope. (last night I didn't because I went ot bed at 2 and circadian rhythm or w/e woke me up at 8 )
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #17 on: July 28, 2011, 01:21:10 am »
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Daily mental/physical state:

Well it depends what time of day. In the morning I was carb deprived, came back from work after whoel foods closed so I just ate like 1lb lamb and eggs. Woke up and really didn't have much physical energy at all and needed carbs. But I fell back asleep, and then played a little tennis even though I didn't want to move too much.

Then I went to whole foods and ate 1 cataloupe and a bunch of dates. I felt beast after that. I think I'll make dates more consistent they're pure sugar.


Anyway worked for a bit then I had a lot of adrenaline/strength. Maybe making a good sale boosted my T and my workout. But I think it was the dates, I just carb loaded, I also ate 4 peaches and a bit of cheese.

Soreness - little in hams, but I feel like sprinting still. But I will tomorrow (although I bet quads will be sore)



1. (go to the boigvert thread and on the first page my running vertical jump lift is embedded, this is the exercise I did).
Haven't done this lift in months, but strength is the same more or less. Now if you've watched my video on this lift, there are many other variations. I did not do the jumping/running lift. I just lifted up and down, but I jumped with the weight and focused on a fast eccentric phase for a greater amortization tension.

225 - 3 by 3
275 2 by 3
225 1 by 3
135 2 by until lactic acid, goin for a fast muscle/joint tearing drop then immediate jump (what this is you lift your feet off the floor basically and slam feet into ground to jump up with it... intense trust me)


1b. Bench 135 lbs. It felt a lot lighter. Did sets of three. 5 total sets probably lost count. I will keep the weight the same but work on speed of lift from now on. When I can throw it up like cake I'll increase to like 150. Not worried about max lifts once again (excpet deadlift would be nice to get to 400), but speed of lifts.

2. 50 lbs bicep curl/throw things. Not goin for lactic acid really, I dont' know why I'm doing this anyway. W/e, I want bigger biceps for stupid reasons. As long as my delts are big, and traps, I think I'll look big without wasting time on dumb exercises for vain reasons.

That's it pretty much. i felt good after the workout, but my lungs kind of want more so I hope I can sprint longer tomorrow, I'm thinking 400s goin for 80 seconds, lol really fat but that will challenge my lungs I know.

It's late gotta get back from work earler. pce
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #18 on: July 28, 2011, 02:06:00 pm »
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Daily mental state -

I woke up felt pretty good. Feel ready to do sprints. A little aggressive.

Quad dominant today but not much, but I feel the after effects of the rvj lift, NOT SORE though surprisingly. Maybe it was becuase I ate a bunch of burgers and fries at 5 guys, something I don't ever do but I carb loaded. Also ate a whole box of dates (0.8 lbs) form whole foods yesterday so that def helped.

Fasted in the morning and started sprints on the track. All these lacrosse chicks were there so I didn't have too much space. I took my shirt off though so they could stare. :p

10 meter sprint  1.8 (fat, had a 1.66 before)
20 meter X 1 2.84
30 - around 3.84 - this is good, from just one workout I got my RFD down good. All I gotta do it keep praticing sprints then I can beat my previous PR. (hand timing though is screwy, if you've tried to click a stopwatch as fast as possible, well the difference between 3.8 and 3.7 isn't much...what I'm saying is I could tap .10 seconds before or after and I wouldn't really know). If I was consistently getting 3.6s though that would be another story.

I tried some striding at top speed but running at top speed felt really forced, and I also felt a bit quad dominant and couldn't lengthen stride as much as I wanted. I didn't time myself so I don't know if I was faster or slower there. But I'm happy I did the striding, and top speed running for just like 20 meters at a time because that will readapat the nervous system.

I felt explosive in my quads, hamstrings are barely sore so I'll work out them today at gym.



Hills - about 30 seconds, pretty long hill, striding it out getting the toes out. Felt relaxed and not forced.
I did 7.
1 - 34 sec warmup ( I walked back to my apt after the track so I had to re-warm up a iguess)
2. - 27
3. - 30
4. I forget but probaly 31
5. 28
6. Messed up the timing on stop watch
7. 34 and I tried to go faster so that's a good sign I'm training my endurance.

My lungs needed that, so I'm happy Time to go to work in the gym and lift like a beast
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #19 on: July 29, 2011, 12:20:02 am »
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Same day as last post, went to gym/work and did some light strength training, kinda lost energy because it was too late. I gotta fix that, don't want to be lifting at 9PM

1a. single legged dlift (with back foot)
135 lbs, jumping reps, I'm not actually jumping, but the bar is exploding up, I stayed at the bottom of the range of motion. Glutes all the way on this one

1b. block start chest press

Description: this is a single arm exercise. Right foot up on the bench, dumbell in right hand. Left foot pressing against the end of the bench (some benches will have a little nook for you to put your foot under it and this is ideal, or leg can just be out). Left arm up in the air for balance or holding on. Now just do a right armed chest press. You'll be using your obliques like crazy.

45 lbs speed, this is a light weight.

3 sets of 3 for 1a 4 for 1b.

That's it really. THe thing is after I got out of work I felt mad explosive after 1 hour. TOmorrow shall be good? We'll see. My knees are cracking though way too much while walkin up stairs. Gotta recover
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #20 on: July 29, 2011, 11:52:37 pm »
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DAILY PHYSICAL MENTAL STATE:
Not as CNS overloaded as yesterday, as in not as hyped up, little calmer. I think I will stay off legs today. I feel like I could but CNS needs rest, but also I'd like to save myself for a good bounding session a do some of my tests. Also knees hurt a little, ate kinda crappy so yeah.


Workout: Upperbody today, although I thought alot about jumping mentally


1a. Bench 135 lbs 3 by 5
1b. Pull ups 3 by 5

Then 1 by 3 of both 1a and 1b.

60 lb dbell shrugs, 4 sets intermittent, cleaned up the floor of weights in between.
25 lb bicep curls 4 reps, just looking at the striations in my delts. I really don't want puffy looking biceps. My arms are cut looking though so it's all good.

25 lb dbel flyes alternating palm grip (palms facing me and palms facing in front of me). THis is a light weight so I did explosive throwing exercises so I onyl contract muscle at bottom of the ROM then it explodes up.

A few sets of lat/tricep pulldowns (just pull the bar down without bending at the elbow, hit abs well too).

Felt good walking around arm swing wise. I always think about arm swing when working upperbody.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #21 on: July 31, 2011, 09:37:44 pm »
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Yesterday:

Sort of wanted to jump sprint, but sorta wanted to recover one more day. SO I just played some tennis, got my lungs working, felt good, not very long it was hot.


Today:

Mental state: a little tired since I woke up to an alarm for the first time in a while. Usually I'm not doing that. I took a nap eventually after a 3 mile walk form the metro station to my house. Fuck it took forever but I read a nice book along the way in the heat. Then I just pased the f*** out next to my fan.

SORENESS: right achilles/ankle, some some springboard jumps I did eysterday. I didn't write it down but basically there's this bench, and the middle is really bouncy like a springboard. and I do one footed hops on it hits ankle hard.
EXERCISES:
BOUNDING BABY ALL DAY E'ER DAY.

I did not measure the distances because I did not jump into the pit today since all these field hockey chicks were playin. TOok my shirt off though for them. Lol hahaha. Field hockey chicks are usually pretty good

Started with:
A. Standing, into alternate bounds: Honestly this is not much more than a warm up for me now, I don't feel like it's too challenging, and it is better for a test of explosive strength rather than a real workout. who knows you don't have to always 'feel it' to know its working.
B. Standing LL, RR, LL RR, LL, RR, LL.
C. 4 step (more like a skip then three step but the skip makes a huge difference so it's more like 4 step) into alternating bounds
D. 4 step into LL RRLL RRLL rrLL RR
- the bounds felt madddd good today. My knees had this sick extension going right before foot contact, kind of like in my sprinting, so it was nice. Legs felt more fluid and relaxed in mid air, also I think I may have been going more vertical than I have in the past. Maybe this is because I was not going for distance so did not have that target in mind. Nevertheless it felt great. Also i was looking down at my feet during the bounds, this I think helps me get more air, if I look forward I go more horizontal. Gotta keep experimenting to know for sure.
E. 6 Step (a ski pand then five steps), alternate
F. 6 step LLRRLLRRLLRRLLRRLL


I did each one of these except for a like at least 2 times. It was tough in the heat sweating like crazy.

THen I took a little break even though I wasn't really fatigued, my right ankle was a bit sore though and I just did a jump bounding test. and I PRed in my standing RRR bounds. Before I could not go into the pit but this time i entered the pit easily RRR, from stnaidng so that's good.


I felt great after the workout so that s a good sign. TOmorrow lifting probably


"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #22 on: August 03, 2011, 02:45:44 pm »
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Yesterday:

DUring the day at 12: slower recovery work. Kettlebell swings, activating glutes. A couple sets of pullups.

Then in the PM: I did some dumbell cleans into a shoulder press. GLutes feel great I know I'l hit them hard soon.

Even later in PM:
Hills. If I don't work out legs or sprint, I end up having a lot of etra energy even at night after I come back from work. I went more for endurance nd staying light on my feet. My lungs needed this. My strides felt really good, full extension with knees, knees high, felt some burn in my abs. Hills are awesome


Today AM/noon:

BW btw is around 157. Not worried, I used to be 150, so it's like all muscle, probably in my back and legs. My arms aren't getting bigger though veryeasily despite the bicep work (although I don't so much lactic acid.. and tricep extensions). Which is fine but I'll continue doing it.

SOreness: right ankle needs recovery. I badly wanted to sprint yesterday, so I did hills thinking Id be good for regular sprints, but right ankle just needs to rest. I actually feel like lifting (thinkin trap bar deadlift)

1. Pullups sets of 3 (did some yesterday so a bit sore)
2. Block starts 5-6 steps, about 9 meters in 5.5 steps.

3. DEPTH JUMPS. Since I couldn't so much hard sprinting without overloadin gthe ankle, I decided to spontaneously do depth jumps. I'm sure glad I did.

"THE ONE INCH JUMP": I didn't go for max height, although I reached 90-95% most probs each time. Just like the one inch punch (google it and type in bruce lee too), where power is maximized with as little stretch as possible i nthe stretch shortening cycle (or something like that), I like this exercise because it just teaches you to jump fast. I had two ledges, one was like 8-12 inches, the other 18-24 inches (the height of my knee which I think is about 22? not sure). With the higher ledge I couldn't jump that fast, in fact it was slower and probably more powerful. I was mostly training the velocity here because I didn't feel like jumping for max height.

I'll just describe some of the variations (all of these are for quickness so minimize ankle/knee/hip flexion):
1. Broad jump into VJ
1a. Tiny broad jump into VJ: you start on two feet, take a tiny hop forward and proceed to the one inch VJ (as in your HIPS ARE DISPLACED AN INCH I guess, althugh the exact value I odn't know..)
2. Quick drop jump: stand on two feet, drop and jump as quickly as possible, feet leave floor
3. squat 1 inch VJ: Get the hips lower in a half squat position (doesn't matter if its quarter half or deep they're training dif things), and do the same thing as in 2.
4. Depth jump: just jump off a ledge but make the SSC as quick as possible like evry other variation. With higher drops, the SSC won't be as quick, but may be more powerful
5. RVJ: This one was my favorite and I was getting the highest, despite not flexing at knees/hips any more than variation 2 or 1a or 4. I took 3 steps, or 1 step and a skin, and just bounced up with  quick SSC and probably got 95% of my max height. I should probably keep this exercises regular because I felt more out of that.


Those depth jumps made me sweaty as hell. There are many more variations you cn do with the one inch jump. THe point is to make the ssc as fast as possible.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #23 on: August 04, 2011, 01:16:22 am »
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PM workout following last post (actually the same day even though I'm logging past midnight so it says it might be the next day).

Mental/physical state: I don't fele like maxing out, or too hyped up. I feel like lifting slow but powerfully, so that's exactly what I did.


1. Trap bar DL (a few sets then switched to squat cuz I felt like it)
1b. Dumbell chest press (moderate load but fast)

Lifting scheme for most exercises today:
Slow eccentric portion (nothing forced, but slow in order to prepare for a quick amortization and powerful jump/throw).
This is different from my usual rep scheme which is as fast as possible on the eccentric just to overload everything, and of course a powerful amortization. Today's theme was basically the one inch power jump. So even for these lifts, I amortize displacing the joints as little as possible. So in a chest press/bench, I would amortize like 2 inches before bar hits breast bone, by moving my hand down quickly an inch and exploding the weight up as it fell. It's AWESOME. I WONDER WHAT OTHER PEOPLE THIN KAOBUT THIS...

so for 1. 135 (5-6 reps warmup but still fast), 185, 185, 275 (3, then a couple depth jumps and more one inch jumps just to practise that mental recruitment), 185, then squat, 135 4 more set of like 4
1a. 40 lbs 2 sets, 45, like 4 sets, 35, like 3 sets. Reps about 7-8.

With the squats I did an interesting variation: at the bottom of the motion, you do a little hop, then jump up all the way full ROM Just like a hop you'd do before a quick jump/rebound. Except it's not too quick, anyway just another way to increase the power in that SSC


2a. Hyperextensions, double legged
25 lb plate, focusing on that on inch pwoerful contraction, and minimizing eccentric motion because it's mad tiring on CNS. Like 5-6 sets? Not enough because my hamstrings wanted more after I got out of gym btu that's fine, that's the whole pont of strength training...
2b. Leg raises on a bosu ball. reps till some lactic acid, don't know doesn't matter. did a couple reps to the side to hit obliques. Fantastic exercise,

Then I did some hastrings stuff with the bosu ball. I placed my heels onthe ball, and jumped up, with a good angle of knee flexion, did this woith one leg and it tore the hamstrings up, could only do two reps before I sensed danger. This helps my posture a lot!. I just feel more upright. THe bosu leg raises make me feel tiled anteriorly a bit, still feels good but i'm always like that.

3. Some biceps. Leaning forward, in a sprinter stance, so if left leg out, I curl bicep from behind (with a cable). I enjoy this a lot
just a few sets with 22.5 lbs then 17.5 lbs, again speed although at this point I wanted to go slow with biceps.

4. Some push ups on the bosu ball. SInce it bounces I always fel nice and explosive after.


That's it tongiht, dinner: Raw milk some blue berries, lots of raw unheated and unfiltered honey, some bread beans, salsa (this new family I'm living with gives me their food, it's amazing), mostly carbs, but milk has alot of fat, but a lot of sugar I need as well. Good night, great session today. I still feel kinda explosive in quads so I hope to jump soon to test vert.

"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #24 on: August 05, 2011, 12:32:25 am »
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Mental state:
Woke up wanting to sprint, but my knees say no thank you. Pounding them hard, so I played some tennis for a bit, then ate a peach/clabber (fermented sour milk, yogurt basically), banana smoothie for breakfast with honey.

PM workout:
Legs feel good and I could lift, no soreness, but chose not to.

1. Supermans, with 15 lb med ball, on a bosu ball.
- the bounce of the bosu ball makes this exercise useful for strength gains. I gotta straighten my back so I like this. Still gotta work on posture. I did 4 sets, alternating with...

1b:. Bosu ball leg raises, until lactic acid starts building then 2-3 more reps. Did them with feet close together or feet wider.

2a. Bosu ball chest press single arm with same foot up, hits obliques like crazy. (video would help..)
45 lb dbells, 4 sets

2b. rows in a lunge position (not holding onto a bench or anything), going for the one inch punch style rep-scheme.
with 45 lb dbell (not that heavy at all, but gettin like 8 reps in there exposive)

3. A few lunges on the bosu with 25 lb dbells,
- I love this, but I don't like hunching over after, I was really trying to straighten out my back...
-But again the bounce helps neurally make you feel crazy fast...

4. Farmer's walk -

Okay yes this is an endurance exercise, but seirously, I feel SO LIGHT after doing this shit. I don't just walk, I try to do some skipping, but I think that should not be done too often because damn I don't know how long my knees will last doing skips iwth 70 lb dbells... who knows. All I knwo is I feel like FLYING after this exercise. And I love my traps, they're nice for my skinnier frame wouldn't mind even more.

Dinner: tons of raw milk with 1/2 cantaloupe with fermented blackberries, and some natural quinoa/oat/wheat cereal low in sugar, tons of honey raw.

Then some beans n raw grass fed cottage cheese (it's yellow, grass fed dairy is yellower more carotenoids) damn I feel amazing. I lvoe y'all night


"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #25 on: August 05, 2011, 11:13:37 pm »
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Mental/physical state:
Sleep dprived man, but I pick up around 6Pm body temp naturally gets high.
Ready to PR soon, jump testing will be this sat or sun.

Soreness: none, but my knees need more recovery and a more intiinflammatory diet. Maybe drop dairy eat more veggies.

 BW: 156.25
 legs feel light, ready to jump/sprint.

Workout: some kettlebell endurance stuff, a little slower. (at noon)
-Brn in glutes, and a lot of tricep/delt work

PM (7:50-800)
1a. Lat pulldown 100 lbs, then 85, explosive reps
1b. Sitting dbell press (lift dbell up, for shoulder, ant.delts) 35 lbs.

After each  Iget up walk around feel my posture visualize arm swings and jumps. Posture felt fantastic my god. My spine is like straightening ot more. THe bodu ball supermans made a huge dif too an ym lower back feels looser and more compressible..(at least thats how I describe it I am not sure what's going on exactly).
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #26 on: August 06, 2011, 09:09:32 pm »
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Mental physical state:

FUCK. Sleep deprived in the mroning. As usual picking up later in the afternoon feel completely normal. In fact I wanted to do max jump testing but I forced myself to wait it out till tomorrow (two weeks is up so testing is tomorrow, again I've been consistently feeling good every two weeks for max tests..)

Rest today..That means no leg work haha. Upperbody ain't as fatiguing as hills or jumps or squats.

Diet: Fasted most of the day. Ate 1 hard boiled egg at 9AM. 1 avocado around 1PM. Then another hardboiled egg at around 4. Then I carbloaded like crazy once I got home, lots of honey, just 2 glasses of raw milk, homemade bread, some chilli/beans, most of a cantaloupe. Lots of parsley.

I am working my back of shoulders a lot more for POSTURE. I don't like hunching over and I think I do that too much.

1a. Cable pulls with back of shoulder (don't know a better name)
- I take the cable, which is placed above my head, lean back, and pull back while aiming to extend the elbow (even tho weight is too heavy to do that, but it is nice)

1b1: Incline dbell flyes 25 lb dbells. Palms facing each other  - 3 sets
1b2 . 30 lbs shoulder raises with dbells. Palms facing each other (hammer curl position).
-about 4 sets

1c. Walk around shake it out and visualize arm swing in sprinting and also in jumping.
-Note: I definitely feel more upright after this complex, as well as some heavy lat pulldowns. It's the leaning backwards and pulling something behind me that's helping. Farmer's walks also give me an upright feeling.

I did about 7 sets of the first one.


After I got home I hd energy (from all the fasting adrenaline still high), and did a few plants. I walked home for the metro (freakin 1 hour walk..), and visualized vertical jumping and planting properly as much as I could handle. 1 footed VJs too I vusalized.

Meditated for a while after that. Then ate tons of honey and fruit and bread and a little milk (raw obviosuly)

 
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #27 on: August 07, 2011, 10:07:56 pm »
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Damnnn... Today was supposed to be my PR sunday, but didn't happen, jumped 3 inches less. Wasn't into it adrenally so that's why. Obviously I should test when I feel really amped up.


Workout at Noon:

Complex with
1a. Straight armed flexion (basically a lift with the ant. delts), with lighter weights still goin for speed but slower since tired.
1b. Seated arm pullbacks (for rear delt/scapula area).

2. Some supermans on bosu for back, complexed with slow knee raises on bosu. Felt incredible for posture.


PM.

1. Jump testing, yeah I got about 5 inches above the highest rim, which is still mad good considering where I started this summer, but 2 weeks ago I got almost my entire hand above that one, so about 2.5inches less. But man I felt a little tired anyway, cuz i ate a good amt of carbs after I got home from work....

2. So I ran 2 hills, wasn't feelin that either cuz ankle kinda sucks. But I felt explosive in my quads... so

3. Bounding: THis was a success, I did it in a parking lot, since I was not near the track, so I don't know if I PRed.

The benefit was that the parking lot was on a slight incline, so I bounded up, and down. THe bounding felt really good and afterwards I felt more springlike and wanted to test my vert but I was not near the rims.

I always start standing, then alternate.

Then 3 step alternate.
3 step rrl, then llr, or rrr (can't do the 3rd bound on same leg with a 3 step start, gotta work on that :))

THen I did LL, RR, LL RR LL down the parking lot (on the decline that is). Felt sickkk, visualized jumping vertically off 1 and two afterwards.


Dinner: watermelon raw milk, honey, parsley, some 99% dark choc
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

TKXII

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #28 on: August 08, 2011, 11:29:47 pm »
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Mental state:

ADrenaline/anger baby, even though I don't act ot my anger, but that energy is there. A hot day.


12 PM: jump practice. I felt like 1 footed verting. SO I practiced that on a local rim in DC i've never jumped on before, and I got almost my whole  hand above the rim in my bball shoes. Usually for 1 foot I use nike frees, so I wonder if I would have jumped higher in them.

I felt powerful today so the jumps felt really really good. I had my highest jump with a little skip n my left foot, then four slow long steps resulting in a left footed jump. COuldn't run with speed though today, felt more powerful but slower (haven't been sprinting that's probably why, ankle needs some rest hopefully tomorrow I'll be able to sprint).

1:40 Hip machine exercises. 110 lbs sets of 3 with hip flexor and adductor. Explosively lift and use the foot on the ground to lift as well (hits hamstrings nicely but hurts).


Later:

1. Deep squat jumps with 135 lbs
- jumping forward slightly, never back.

1b. Single legged deadlift var (back foot touches ground, this isolates the glute/ham). 2 sets of 5, one of 4 that's it.

Took short rests preiods and ended up breathing pretty hard.

2. Hamstring curls.
150 lbs, three by 4.
then like 90 lbs, 2 by like 9, for lactic acid (lance said this is good for knee but he said to do 20-30).

Also did three sets tricep push downs and arm extended lat stuff.


Ankles want to lift or something, so I hope sprinting will work tomrrow because that alwas makes my ankles sore a little the next day
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

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Re: 5'9'' journal for a 40'rvj off of two and 1
« Reply #29 on: August 09, 2011, 11:16:05 pm »
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Daily Physical mental state:

It kinda changed throughout the day. In the mroning I had a ton of brain energy from the big dinner i ate, so I fasted, and then...

AM workout: Some striding, sprinting with form that is, then a few 'sprint bounds.'

Sprint bounding is a lot different than regular bounding, sicne you don't land on your heels, and you have to try to cycle your leg as you do in sprinting, whereas in regular bounding you can kick your heels out like you're kicking a ball almost, with low heel recovery.

I like this because it hits my ankles/achilles tendon and they were craving that today.

2. A few starts, three pt stance mostly then a few 4. I felt faster, but I was on the street so I didn't time myself. 6 steps only.




PM workout 1.

1. Some back exercises for posture and opening up the spine, such as..
- cable pulls back with a tricep extension. Or Keep arms extended the whole time and just pull back on the cable. Really hard to explain without the video.

2a Tricep pulldowns on the lat pull down machine, tried to keep back straight instead of hunching over.
2b. Some straight armed curls, for shoulders, (about 5 sets), then some more bicep curls with the cable.

THen I walk around and visualiez the arm swing and it feels good after doing this stuff.

LUNGES. Sprinter's lunges. You bend forward and touch your opposite arm to the ground while lifting the other arm back like if you were psrinting. I did this body weight for burn since I got knee cracking going on from overuse and no lactic acid training, just an imbalance dprogram man.

-I walked across the step aerobics rom and back multiple times till i was tired.

4. STAIRS

Nice and easy. I did one leged hops up 2 stairs at t eim. Got a really nice BURN going. It was 2 flights, 18 steps total, with a break at 9 steps as the stair case goes in other direction.

I added some weights, and this actually was easier since I could swing it up.


5. Ankle/achilles raises on leg press, with 90 lbs then 180 (2 45 pltes on each side).

- I could do these forever, my ankles reallllllly needed something today, since i Hadn't sprinted in a while. So I did like many sets at a time, I would lift the weight up, do like 4 reps each foot, alternativng like 4 sets, then drop the weight, then do it again. SO many many sets, higher volume.

6. ANkle hops, got lots of burn there, still not enough....



PM workout 2... I ate a lot of dates recently so I think I have more energy.


I felt like sprinting but more for the xplosiveness not speed.

1. 10 m sprints, 1.8ish, cheated on the timing a couple times got like a 1.75. I don't know how I got a 1.66 before, cuz I felt so slow back then... I felt faster and more powerful, and my quads were working more but I'm running slower. The first 10 though ain't all that important.



Then I did some striding, really focusing on pushing off on ankles, my leg extension was great. I went like 80% i guess but I can't help but lengthen my strides I can't sprint slowly, it just causes a lot of braking so occur so you kinda have to speed up..

Then more sprint bounding (this was on the track so it was awesome), for about 3 meters. I did 7.5 bounds the first time then 8 for the others from a standing start. I started using two arms but I wanted to stabilize more just swing one arm.


I feel energized but I gotta wake up in 5 hours.. and I want to jump tomorrow since I feel kinda epxlosive..night.




"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf