Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 88797 times)

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FP

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #180 on: May 27, 2018, 05:05:58 pm »
0
225 x 15

135 x 10

135 x 5

fs

135 x 5
225 x 1

hows the diet going?

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #181 on: June 14, 2018, 12:25:21 pm »
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It's been a year and half of decent volume of weights every week training the quads, hamstrings, glutes, and spinal erector/lowerback, and calves.

Now is the time to cut. the way i went about this isn't efficient but nobody's perfect.

Will be cutting a good amount calories and changing up diet.... hopefully i don't lose too much strength, if any.

I probably can't do 405 anymore, simply because lack of focus and motivation, but i think thru better training i can still attain 405 and cut to below 200 in the next 60-70 days.

current weight is 220

yup, nobody's perfect. it's a learning process that's for sure.

IMHO tho, dietary changes are most effective when it's easy/enjoyable and consistent. So, cleaning up diet by cutting things out slowly is how I like to do it. Big drastic cuts can cause big drops in water weight etc, and who knows maybe more lean/fat tissue but, I personally advise not to cause too much shock (jumping in too hard), because it's easy to rebound out of it.

I list my diet every day .. just briefly, nothing too comprehensive. I think it helps alot. I remember you were listing it, and it had lots of stuff in there that added a ton of calories. Might be good to get back to logging it, at least for this big lean up phase.

I also wouldn't worry about 405 if you are cutting calories. I'd focus more on maintaining as much strength as possible in the ~10RM range, while also hitting some relaxed heavy singles occasionally etc. Singles hit the cns harder, higher rep ranges help with keeping on the lean mass & tax the CNS less. Don't want to crush your CNS when bodyweight is fluctuating downward, IMHO. Be "gentle with training", but hit it hard when you feel great. Let your body/brain give you the signal and take advantage of it when you get it.

pc!

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #182 on: August 03, 2018, 09:19:11 pm »
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Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

if you lose, buy acole dinner just on the principle of having lost a bet, to drive you to never lose a bet again. :ninja:

small consistent attention to detail is where these things are won, IMHO.

anyway it's not over yet. :headbang: :ibjumping:

AGC

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #183 on: August 04, 2018, 03:52:44 am »
+1
Not a whole lot of progress lately....

will probably lose vertical jump race to acole unless we both jump lower and that might make it a tie?

at least i dont have to buy him dinner cause we canceled that bet....

unless i can increase my vertical by 11 inches in the next 28 days.....?

I'm not surprised you haven't had much progress, because you don't seem to do any jumping (unless you aren't logging it). Just lifting heavy isn't going to cut it, especially if you're overweight too.

(If it's any motivation, I've had a rough last two months with heaps of non-training-related interruptions...and you have all of August and September - we said 1st of October).

FP

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #184 on: August 16, 2018, 10:51:20 pm »
+2
Nice! So I remember you posting about drug issues in the past and this leads me to believe that you are sonething of a dopamine-dominant fix seeker.I know I am sort of in that vein, because I have had drug and video game addiction problems in the past and when my life gets dull I tend to seek compulsive rewards - poor eating, internet binges, my personality changes a little bit etc.

So my point is maybe you need some kind of pick-me-up every so often. Whether that comes out in the form of poor eating or PR seeking squats. Maybe a few beers a week is better in the long run than other less desirable habits.
« Last Edit: August 16, 2018, 11:10:50 pm by FP »

LBSS

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #185 on: August 26, 2018, 11:16:40 pm »
+1
Question: in the end, how much of this refusal to do much uppers going to help my speed and vertical?

not nearly as much as losing weight and getting leaner. upper body strength can't hurt but it's not what's holding you back at the moment.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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FP

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #186 on: August 27, 2018, 03:33:36 pm »
+2
I believe upper body is more important for speed than people realize. My shoulder undulation is crazy when I try to hit my optimal acceleration technique, which I think is almost definitely related to proportionally weaker upper than lower body.

As far as vertical, I remember seeing a study that tested jumps with and without arm swing and the difference wasn't too big, something like 10%. But what the study doesn't account for is that no one jumps without arm swing and jumping in that was modifies mechanics, so the real contribution might be bigger.

If you do train uppers and focus only on strength > hypertrophy im sure you could only benefit. You can have a ludictously strong upper body and not look big at all.

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #187 on: September 01, 2018, 10:55:14 am »
+1
arm swing 'explosiveness' is important, not necessarily upper body "strength" (ie how much you bench etc). if something makes your arm swing more powerful, then it's probably worth it.

for me, that was simply:
- pullup variations & dips/pushups for general upper strength
- plate swings for overloading arm swing (explosive strength)
- sprints/jumping (explosiveness without fatigue)
- multi-response double leg bounds/tuck jumps etc (for explosiveness, with fatigue)

the last variation works very well: high rep explosive tuck jumps or double leg bounds etc, will really crush your shoulders/traps/lats/pecs etc, and it does so in a motion very specific to svj/rvj (double arm swing) - it's very intense though. if i were to do that stuff nowadays, i'd do it on grass instead of bball court/sidewalks etc hehe. can't just rush into it either, also have to be injury free for intense reactive work, lean body composition definitely helps reduce risk.

FP

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #188 on: September 01, 2018, 05:25:49 pm »
0
^ maybe for > 6'1 people, shorter people under 5'10 easily get bulky i think

365 x 1 was okay, didnt pause too long at bottom

315 x 1

225 x 5

135 x 6

225 x 5


some other lifts light weight

Hmm, that's a decent point. Some people just tack on muscle easily. But I'm sure if you made a point to take extra long rests and use <5RM weights (after an introductory block so you don't get injured), you probably wouldn't add much mass. Mixing in dynamics might be good as well, something like Westside method alternating high strength/dynamic days except cutting out any hypertrophy assistance.

Mutumbo000

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #189 on: October 15, 2018, 06:45:01 am »
0
How's your 40 yard dash going?
"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...

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #190 on: February 23, 2019, 07:27:59 am »
+1
I quit pursuing 40" SVJ and 44in RVJ.

Too old, too much work!  :trollface:

lol.

all good. being honest with yourself is tough but respectable.

probably a good idea to keep doing something tho, just for the health side of things. ie have fun/stay healthy.

pc!

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #191 on: May 28, 2019, 06:43:55 pm »
+1
Now back to reality, I'm going to try to get myself below 20% BF via a combination of weight and interval training.... and go from there...

that's a great goal change. alot branches off of just getting leaner & in better shape.

 :headbang:

 :ibrunning:

LBSS

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #192 on: June 13, 2019, 06:23:34 am »
+1
if you're fearing injury, you're doing the wrong routine.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #193 on: June 14, 2019, 11:14:19 pm »
+1
i can get flexible quite easily and avoid injuries at least catastrophic with just squat and some jumps. its when u play a lot of contact sports that injury ocur

yeah contact sports suck :/

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #194 on: December 06, 2019, 07:53:54 pm »
+3
could try a slightly lower bar placement

there is quite a range from high bar to low bar

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