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AGC's journal
AGC:
Body stats
Age: 22
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/bball shoes)
Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''
Long-term goals
No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''
Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)
27/2/2011 - Lower body weights
Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs
This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.
Plyo workout next in a couple of days.
:ibjumping: oh yeah
AGC:
1/3/2011
Plyometrics
Warm-up (run-thrus, dynamic drills - kick-butt, high knees etc)
Split-leg box jumps - 3x8
30m sprints - 80% effort - 4x
Depth drops from 18'' box - 4x6
Box jump-off jump-ons (I'm not really sure what the right name is, started on 20'', jumped down onto 2 feet then sprung back up on box, focusing on reactivity) - 4x6
Not an exhausting session but it was a good plyo workout (I hope) which is what I need.
Short-term goals: Need to build squat up to 130kgs! (285lbs) :ibsquatting:
AGC:
3/3/2011
Gym sess
Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.
GHR - 5x10@40kgs (88lbs)
Back extension - 3x10 holding 10kg plate (22lbs)
Squat - 5x7-8@105kgs (231lbs)
Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week
AGC:
Gym - lower body weights
Trying to get leg strength up. Atm i'm prob gonna try and do two leg days and one plyos sess a week if I can (good time to try because uni only just started and there isn't much study to do yet!)
Back extension: 4x10 holding 22lb plate
Squat warmup: 2x5 @ 187
Squat: 3x5 @ 265 (1.5x bodyweight)
Calf raises: 2x10 each leg holding 50lb dumbbell
(Also did some upper-body stuff :strong:, conc. curls, skull-crusher, tricep pulley, preacher)
adarqui:
--- Quote from: acole14 on February 27, 2011, 09:44:08 pm ---Body stats
Age: 21
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/shoes)
Current Jump stats
No-step: 29-30''
Running two-foot: 32''
Running one-foot: 32-33''
--- End quote ---
nice SVJ!
--- Quote ---Long-term goals
No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''
Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)
--- End quote ---
what kind of training did you do when you were 35 SLRVJ and 31 SVJ @ 18? just basketball etc? or what?
--- Quote ---
27/2/2011 - Lower body weights
Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs
This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.
Plyo workout next in a couple of days.
:ibjumping: oh yeah
--- End quote ---
squat
lunge
ghr/reverse hyper/45deg hyper
calf raise
that's basically it imo.. if you make progress on those lifts/exercises, that'll hit every part of your legs properly and give you that power to achieve those goals.
--- Quote from: acole14 on March 06, 2011, 07:48:40 pm ---Gym - lower body weights
Trying to get leg strength up. Atm i'm prob gonna try and do two leg days and one plyos sess a week if I can (good time to try because uni only just started and there isn't much study to do yet!)
--- End quote ---
i personally would get in some "plyo work" before each lifting session too.. it can be done in a very short period of time and really amps you up for your lifting portion of the workout.. you could do any of these prior: double leg bounds, MR halftucks, pogos, short sprints. etc.
--- Quote ---Back extension: 4x10 holding 22lb plate
Squat warmup: 2x5 @ 187
Squat: 3x5 @ 265 (1.5x bodyweight)
Calf raises: 2x10 each leg holding 50lb dumbbell
(Also did some upper-body stuff :strong:, conc. curls, skull-crusher, tricep pulley, preacher)
--- End quote ---
good work man 3x5 @ 265 is already at that short term 285 lb goal, now get it for 5 in the next 4 weeks or so :)
keep it up man
pc
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