Author Topic: Ahotzo's Training Journal  (Read 19496 times)

0 Members and 1 Guest are viewing this topic.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #30 on: October 12, 2012, 12:00:43 pm »
0
^^Thanks Vag.  I really appreciate the impute, form is really important to me. 

I think I can do more on the max too, I just always like to sandbag on the estimates a little so I'm pleasantly surprised when I am able to best them.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #31 on: October 12, 2012, 04:45:15 pm »
0
Bench Intensity/Plyo Workout:

Warmup+Mobility
1) Bench Press: Workout up to a set of 205 x 5 (previously I could only get 4 with this weight)
2) Reverse Flys with bands (my shoulders feel amazing doing these)
3A) PowerJumper (one band): 4 x 3
3B) Standing Vertical Jumps: 4 x 3

<a href="http://www.youtube.com/watch?v=eM2d3bIpesQ" target="_blank">http://www.youtube.com/watch?v=eM2d3bIpesQ</a>

Comments:

My legs felt great today; really fresh.  I was able to touch the ceiling with my knuckles on the first two jumps of every single set.  Soon it will be time to add the second band of resistance to these and go through the same progression of trying to touch the ceiling with my knuckles on all resisted jumps.  My standing vertical jumps felt awesome too.  I was able to achieve my PR (palm to ceiling) on the first and second jump of every set. 
« Last Edit: October 12, 2012, 04:50:43 pm by ahotzo »

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #32 on: October 13, 2012, 01:44:15 pm »
0
Ran the 3 mile rugged run today.  Glad to see that my endurance is still with me.  I ran it in 45 minutes and I felt like I could have easily ran 3 more miles.

Anyway, back to strength training.  I may do some light squats later today with some pull-ups.

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #33 on: October 15, 2012, 07:56:59 pm »
0
So I decided I want to experiment a little bit....Today I started the base mesocycle for smolov.  I used 350 as my max.  I want to see how my body responds to some high-volume squatting; and this will be the only time I will be able to use this type of programming in the next 6 months because of my schedule so it was a good opportunity.  I am only going to do the base mesocycle though, and after I will continue with the Texas Method type programming because it allows me to incorporate a more balanced routine.  I will keep the upper body pretty much the same and if I am too tired after the squatting I will just do the workouts separately.  I won't have a basketball game for the next 6 weeks so my recovery will go exclusively towards my squat sessions.  So here was today's workout:

Smolov/OHP Volume day:

Warmup+Mobility
1) High-Bar Squat: 245lbs 4 x 9
2) OHP: 100lbs 5 x 5
3) Pullups: BW+37.5lbs 3 x 6
4) Dips: BW+10lbs 3 x 8

Comments:

I haven't done higher rep squatting in a very long time, so today was a huge change of pace for me.  The weight wasn't hard, but I was breathing heavy after the sets.  The upper body work was still good and I didn't feel too drained.  I think I will do the plyo workout once or twice a week at reduced volume (2 x 3 instead of 4 x 3) just for maintenance. 

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Ahotzo's Training Journal
« Reply #34 on: October 16, 2012, 10:28:50 am »
0
i <3 squatting, ergo i <3 smolov. good luck, can't wait to see how you do on it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #35 on: October 16, 2012, 10:46:13 am »
0
^^^ Hahaha...me too!!! Thanks man, I really appreciate the encouragement, I'm really curious to see how this goes....plus, I am using this as an opportunity to pig the hell out lol, so that is just adding to the fun (massive amounts of peanut butter will be consumed).

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Ahotzo's Training Journal
« Reply #36 on: October 16, 2012, 01:34:59 pm »
0
^^^ Hahaha...me too!!! Thanks man, I really appreciate the encouragement, I'm really curious to see how this goes....plus, I am using this as an opportunity to pig the hell out lol, so that is just adding to the fun (massive amounts of peanut butter will be consumed).

good, you'll probably have more success than i did! i should have gained more on the base mesocycle but i wussed out on the eating part. once i can dunk i might go back and try it again but with a better commitment to EATING ALL OF THE FOOD.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #37 on: October 16, 2012, 04:58:30 pm »
0
LBSS any suggestions moving forward with the base mesocycle based on your experience with it?

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Ahotzo's Training Journal
« Reply #38 on: October 16, 2012, 08:57:35 pm »
0
LBSS any suggestions moving forward with the base mesocycle based on your experience with it?

start really light, use 90% of your tested 1RM as your working 1RM.  95% tops. it gets hard, take my word for it.
« Last Edit: October 16, 2012, 09:03:49 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #39 on: October 16, 2012, 10:58:38 pm »
0
^^Ok, that is definitely something I was wondering about.....I used 350, which is my ATG PR, but it was an easy single and I'm pretty sure I could have done 360....I know that is still above the 95% threshold you suggested, so if I see things are getting too hard in the second week I will bump everything up by 10lbs instead of 20lbs, which should compensate for starting the max too high.  Thanks for the advice.

LBSS

  • Hero Member
  • *****
  • Posts: 11246
  • plugging away...
  • Respect: +5732
    • View Profile
    • Email
Re: Ahotzo's Training Journal
« Reply #40 on: October 17, 2012, 08:48:02 am »
0
suit yourself, but if i were you i'd swallow my ego up front and start with the lower weight.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #41 on: October 17, 2012, 03:13:30 pm »
+1
^^Didn't see your post until now and I have completed the second workout already.  I appreciate the advise and really respect your opinion, but it is not a matter of ego.  I feel that the max I picked is ~10lbs beneath my true (grindy rep) max.  I think this is a decent amount of cushion to compensate for what you are saying.  Also, if I feel like the weight I picked as a starting point is too high, the second week I can make a jump of 10lbs instead of 20lbs, which would bring me back to the same weights for weeks 2 & 3 as if I had picked a starting weight of 340 (which would fit within your 90-95% recommendation); so, I don't think it would be detrimental to leave the first week as is and just reassess going into the second week on monday.  Again, I don't want to come off as snarky or a know-it-all, I understand that you and many others here have way more experience than I do and I am grateful for your input and advise.

Here was my workout for today:

Smolov Base Mesocycle Week 1 Day 2:

High Bar Squat: 265lbs 5 x 7  Video of my last set:

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

Comments:

Today was not that bad.  There was no set that I felt as if I could not complete.  The only annoying thing with going for higher reps is that I get out of breath because I have to hold my breath for multiple reps.  What I did today was hold my breath for the first 4-5 reps, then briefly pause so I could take in another breath and get tight and then do 2 more reps.  On the last set none of the reps were a grind at all.  On schedual for next week on monday is the same weight as today (265) for 4 x 9 instead of today's 5 x 7.  I definitely think I had 2 more reps in me after each set, so I should be good to go for Monday's workout.

Also, I have been eating like an animal.  It feels awesome.  At this rate I would be surprised if I don't put on ~5-8lbs by the end of this cycle. 
« Last Edit: October 17, 2012, 03:50:55 pm by ahotzo »

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #42 on: October 18, 2012, 11:25:12 am »
0
Virtually no soreness today in my legs.  That is surprising considering before yesterdays workout they were absolutely killing me.  Pleasant surprise.

entropy

  • Hero Member
  • *****
  • Posts: 1684
  • b00m!
  • Respect: +276
    • View Profile
Re: Ahotzo's Training Journal
« Reply #43 on: October 19, 2012, 12:19:35 pm »
0
Nice lifts. I was going thru your youtube videos last night. I noticed you are bouncing out of the hole pretty violently in your last video. From my own experience there is a right way and a wrong way to do it, even though visually they look the same. Do you have any knee discomfort? In your older videos you don't have any violent knee movement at all, which was interesting. I know you're using high bar now which might be the reason for that. Not that I think you would have much trouble with knees since your knees look big and robust and probably well suited to heavy squatting. Have you considered using knee sleeves while doing smolov? It's a lot of volume - that's all, might be a good idea as a safety measure unless you are pain free of course. Good luck with the smlov, will keep an eye on your log.
Goals: Cutting to 6-8% bodyfat

ahotzo

  • Full Member
  • ***
  • Posts: 203
  • Respect: +31
    • View Profile
Re: Ahotzo's Training Journal
« Reply #44 on: October 19, 2012, 03:35:54 pm »
0
^^^Thank you for the suggestions entropy.  I wish I had more videos of my old form while I squatted because what your saying is interesting.  In my older videos I had low-ish bar type squat (or atleast I tried to), but it never felt comfortable for me.  Since about 6 weeks ago I have switched to high-bar and absolutely love it for my body proportions; it just seems natural.  The bounce out of the bottom is not something intentional, I guess it just happens naturally.  Fortunately, I don't have any knee pain from doing them this way; the only time knee pain manifests is when I lean forward too much, if I sit back and keep my chest up I don't feel any knee pain whatsoever.  I did consider getting knee sleeves because of the volume, and I'm glad you suggested it, its just I don't have experience with knee sleeves and didn't really know how to go about it.  If I start feeling knee pain I will definitely get some sleeves.

You said from your own experience there is a wrong way and a right way to bounce out of the bottom.  What is the right way? (I want to make sure I'm doing it correctly).

Thanks for watching and commenting entropy. 

Here was todays workout:

Smolov Base Mesocycle Week 1 Day 3:

High-Bar Squat: 280lbs 7 x 5.  Video of my last set (pissed about the last rep; I elaborate below).

<a href="http://www.youtube.com/watch?v=HISYEvWcp4g" target="_blank">http://www.youtube.com/watch?v=HISYEvWcp4g</a>

Comments:

Today was by far the hardest of the 3 days so far.  I'm not sure if it is because this is the 3rd time this week with a squat session with high volume, or if it is because 7 sets of 5 reps is just brutal in an of itself.  The first 2 sets were the hardest, and then after that the sets seemed to get easier.  My body felt tired and work but the weight was just moving easier, it is difficult to explain.  I am definitely happy with the way things are going.  In the above video my last rep is pure garbage; I was happy that the squatting was over for the day and I lost focus and came onto my toes on the way up.  I will make sure that doesn't happen again.  Fortunately, that didn't happen on any of the other sets.  Tomorrow I have 300 x 10sets of 3 reps, and the first week of the cycle will be over.  I have not continued with any jump sessions because honestly I have not felt up to it.  I think it is best I just focus on recovering from the squatting and then just come back to the jumping in 2 weeks.