Author Topic: AGC's journal  (Read 291680 times)

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AGC

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Re: acole14's journal
« Reply #1335 on: September 23, 2018, 07:36:59 am »
+4
Front squatting has really helped a lot (no surprise I guess). I got 130kgs x 5 last session. Been getting a few more jumps in as well, still hard. I just wait until the smaller room at the gym is free and try and hit the roof  :ninja:. Bits of a session from yesterday:

<a href="http://www.youtube.com/watch?v=0hsg_aziJYk" target="_blank">http://www.youtube.com/watch?v=0hsg_aziJYk</a>

Mikey

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Re: acole14's journal
« Reply #1336 on: September 23, 2018, 07:43:51 am »
0
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal
« Reply #1337 on: September 23, 2018, 09:45:10 am »
+2
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  :huh:. I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

adarqui

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Re: acole14's journal
« Reply #1338 on: September 23, 2018, 11:20:17 am »
+2
Front squatting has really helped a lot (no surprise I guess). I got 130kgs x 5 last session. Been getting a few more jumps in as well, still hard. I just wait until the smaller room at the gym is free and try and hit the roof  :ninja:. Bits of a session from yesterday:

<a href="http://www.youtube.com/watch?v=0hsg_aziJYk" target="_blank">http://www.youtube.com/watch?v=0hsg_aziJYk</a>

damn those SVJ's are looking GOOD.

adarqui

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Re: acole14's journal
« Reply #1339 on: September 23, 2018, 11:22:04 am »
+1
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  :huh:. I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

yea your text was misleading, made sense when i watched the vid tho.. :D

i really loved front squats as well, just made my upper back feel to achy once i started getting good with them. probably should have stuck with them though (at the time). definitely felt a good boost in my quad power when FSQ'n.

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Re: acole14's journal
« Reply #1340 on: September 23, 2018, 11:17:57 pm »
+3
lovely squats
Muscles are nonsensical they have nothing to do with this bullshit.

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AGC

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Re: acole14's journal
« Reply #1341 on: September 24, 2018, 01:25:31 am »
+1
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  :huh:. I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

damn those SVJ's are looking GOOD.

yea your text was misleading, made sense when i watched the vid tho.. :D

i really loved front squats as well, just made my upper back feel to achy once i started getting good with them. probably should have stuck with them though (at the time). definitely felt a good boost in my quad power when FSQ'n.

Thanks mate! Haha yeah, I hate making those mistakes. Very late when I posted that.

Yeah, when I was training with aths squad, we did front squatting over winter. That, plus a lot of paused squat jumps, had me jumping really well even with no especially heavy weights lifted (max ~80-85 kgs x 10 from memory).

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Re: acole14's journal
« Reply #1342 on: September 24, 2018, 01:38:32 am »
+1
Nice squats. Keep up the great work! Have you experimented with your elbow position on the squat rack? Textbook form has them lower but if you've found higher works better that's fair.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

AGC

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Re: acole14's journal
« Reply #1343 on: September 24, 2018, 04:54:56 am »
+1
Nice squats. Keep up the great work! Have you experimented with your elbow position on the squat rack? Textbook form has them lower but if you've found higher works better that's fair.

Thanks mate! Yeah I have noticed that during the years and it's definitely not textbook. I find that without the elbows a bit higher, I can't get enough of a 'shelf' for it to be comfortable, but I'll keep playing around with it. The best squatters seem to have them pointing straight down.

AGC

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Re: acole14's journal
« Reply #1344 on: October 06, 2018, 11:29:50 pm »
+2
Last time I checked I was at 22-23in svj. So I lost about 1-2 inches of vertical jump over the last year. Couldnt really train the last 3 weeks because of tendinitis.

Ah that's too bad mate. I'm away at the moment with limited wifi access so haven't responded, but I had a massive testing fail anyway. Went down to the courts early but I forgot it was school holidays - it was swarming rather than the typical 0-1 other players at that time. I ended up playing about 100 1v1 games with some 12yo kids :huh: Too crowded to really test svj properly and couldn't film, but I got some good ~35'' dsvjs once i got warmed up. So definitely not close to 37'' svj anyway.

I'm going to keep training like this at least until the end of the year as I'm only really hitting my stride now. I'm also planning on getting to the court once a week before work if possible. So if you want, keep it up and we'll see where we're at Dec 31st.

AGC

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Re: acole14's journal
« Reply #1345 on: January 22, 2019, 11:40:10 pm »
+6
I didn't really end up training or testing my vertical any more up to the end of last year. I got annoyingly busy with work - definitely could not fit in going to the courts beforehand, or much of anything.

I had a bit more of a chat with some of the coaches down at the athletics track near my house. I got absolutely nowhere with the council to try and have it unlocked - huge waste of time. But, I eventually sweet-talked my way into paying a small fee to be able to use the track (and gym) there any time Mon - Thurs. Weekend access would be sweet but I might need to invest a bit more time there to ask about that.

The other interesting thing, unbeknownst to me, is that each Thurs at 7PM, year-round, the club run a competition, with a sprint (60-100m) and long sprint (200-400m) each week, for just $1 entry. Had I known that, I would have been down there each week, but the old fellas who run this place aren't particularly web-savvy, and their website is completely unhelpful. Anyway, near the end of last year and this year, I've gone down for a run, because I can also get a lot of jumps in at the long jump pit. I still have pretty decent speed thanks to staying fit and also from power-training: ran a 11.95ht 100m and a 7.7ht 60m over the last few months. I nearly strained my calf trying to run a 300m, so I have lost some endurance in that regard, but that's not surprising.

I cancelled my gym membership, because I can squat at the gym at the track 1x/week, and that's all I was really using the gym for. It's an ancient gym, but it has everything you'd need. Otherwise, I can do banded goblet squats at home with weight plates for assistance work, and get lots of jumps in 2x/week at the track.

I like the vert comp idea that Coges came up with (as I was doing that for the last year and it's good motivation), so my plan is to basically keep doing what I was doing, but with a bit more sprinting (just a bit, not enough to get distracted - although I would like to keep sprinting as something I could do as I get older). I want to get my running VJs up again to have a few shots at dunking at the courts when I get the chance. I might really get my act together and draw out a yearly plan with phases, as I like to do, but so much of it is contingent on bloody work. I don't want to get to the weekend warrior level, but I can definitely see how it happens. Work will consume your existence if you don't make a big effort to keep up other activities (it's happened to most of my friends now).

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Re: acole14's journal
« Reply #1346 on: January 23, 2019, 03:14:37 pm »
+3
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

AGC

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Re: acole14's journal
« Reply #1347 on: January 23, 2019, 08:25:51 pm »
+4
nice.

as for the work+training combination, it took me a while to figure out. for me, it seems like competition is the key. that's why i sign up for tons of races. with a race nearly every weekend, there's an endless amount of motivation.

that's why those thursday competitions sound great. compete nearly every week. try to dominate :D :ninja: :ibrunning:

pc!

Yep 100%. That's why I was so glad to find out about it. I went from barely being able to run at enough comps (a few years ago in the amatuer athletic program here) to being able to run a 100m every week :huh:

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Re: acole14's journal
« Reply #1348 on: January 24, 2019, 05:01:49 am »
+3
Very true. milestones keep motivation up like nothing else. In the past I used the ski trip i always do end of February for a squat benchmark and the end of 'training season' before summer holiday for RVJ benchmark. Adding races to this helps, my 'big' races are 2 per year for now, October and April. So i have my major milestones at February, April, July, October. Almost quarterly, works good! :D
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

AGC

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Re: acole14's journal
« Reply #1349 on: February 12, 2019, 10:25:10 pm »
+4
My training has been pretty much this for the last month:

M - general foam roll, few prehab exercises (whatever is sore!), back extensions

T - track session 1
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps:
    • Broad Jumps x 6 - recent best: 2.70m
    • Squat Jumps x 3
    • SVJs x 3
    • some v. light 1-step SLRVJs into sandpit off both legs x 3-4
  • Sprints
    • 60m x 5-6 or 60m-80m-120m with ~walkback recovery
    • 100run-100jog-100r-100j-100r-200j-200r (60-70% speed)
    • 200m jog barefoot on grass (for my calves/feet)

W - home gym 1
  • Foam roll/stretch/warmup exercises
  • UB:
    • Pullups 3x8
    • Pushups 3x10 (lol)
    • Banded stuff  - a ton
  • Core
    • Banded twists - heaps
    • Lying leg raises: 2x20
    • 200m jog barefoot on grass (for my calves/feet)
  • LB
    • Back extension: 3x15-20@10kgs
    • BSS: 3x12/leg @ 10kgs
    • Calf raises

Th - track session 2 (this is the comp night)
  • 400m/prehab exercises/dynamic warmup (~20mins)
  • Jumps (not as many as Track#1):
    • Broad Jumps x 3
    • SVJs x 3
  • Sprints:
    • Sprint warmup - few run-throughs and practice starts
    • Short sprint, usually 60-100m
    • Long sprint, usually 200-500m
    • 200m jog barefoot on grass (for my calves/feet)

F - general foam roll, prehab, back extensions

S/Su - home gym#2

Exactly the same as home gym#1, but with less UB (just banded stuff) and some jumps at a ceiling target (approx 10-15 SVJs, 10 DSVJs). Have only done this one once so far this month - prior to this it was just the same.

Once I get comfortable with this structure and stronger in the BSS/back ext (I'm not giving these 100% atm), I will move to a new phase with the weight vest. Hopefully some squatting once a week too. I've definitely lost some vertical power, SVJ and broad jumps down from historical averages.

A 60m standing start:
<a href="http://www.youtube.com/watch?v=6yYUhjYw3hE" target="_blank">http://www.youtube.com/watch?v=6yYUhjYw3hE</a>