Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 57506 times)

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fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #750 on: December 24, 2019, 03:43:33 am »
0
hmmm... im waiting on a good time to get a lift + light plyo's session....

700 mg of caffeine per day not good. 200 in the morning, 200 afternoon, 200 at night.....

looking to stop for 2 weeks or a month .......

« Last Edit: December 24, 2019, 05:44:16 am by fast does lie »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #751 on: December 28, 2019, 10:29:31 am »
0
295 x 2
275 x 2
235 x 5
185 x 5
135 x 6

fs

235 x 2
185 x 2
135 x 4


Too many people nowadays looking to start a conversation with you at the gym. It's really not cool when you are busy and then they get offended.... shake my head. even when you are wearing headphones.....
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #752 on: January 02, 2020, 09:31:50 am »
+2
315 x 1, 1  did not get pinned this time but was a bit afraid to pause
225 x 1, 5,5
135

fs

245 x 1, 1
225 x 1
135x 3


some foot work and standing jumps x 3

bw 184
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #753 on: January 04, 2020, 10:38:19 pm »
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seems like my training has been more geared towards speed than vertical.

225 x 2, 5

fs

225 x 1, 2

calf raises

45 plate x 10, 70 lb x 10

not trying to go too hard on calves
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #754 on: January 06, 2020, 03:22:05 am »
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weight actually 188 not 184.

FS

225 x 1, 1
135 x 3

BS

225 x 1, 3
135 x 5

Just some warmup before 20 minutes of bball and some light plyos.

Going to need to spend much more time on myofascial release and stretching.

Seems like HALF of speed and power depends on release of muscle tensions. Recently having hip area tightness goign away which is helping. Literally took several weeks of massage to take care of hip tightness which most speed athletes i'm sure have it, its not easy to fix....

Hamstring tightness is another issue that i had resolved few years ago but now is getting bad.... Working on that now.

Will definitely need to try to max out this week hopefully Wednesday or Thursday.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #755 on: February 11, 2020, 12:32:54 am »
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the days of olympic squats are over now....


can't seem to do it without knees feeling a popping or buckling sound.

can only do half squats light weights for some reason :(
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #756 on: February 11, 2020, 04:49:54 am »
+1
time to hammer the soft tissue work, speaking from experience

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #757 on: February 11, 2020, 10:42:14 pm »
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time to hammer the soft tissue work, speaking from experience

Yep definitely. Which muscles for you? obviously the IT band for me specifically ilium....

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

CoolColJ

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #758 on: February 12, 2020, 02:49:57 am »
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time to hammer the soft tissue work, speaking from experience

Yep definitely. Which muscles for you? obviously the IT band for me specifically ilium....

all of them pretty much in lower body, and stretch
But outer quad, glutes, piriformis and adductors are the most important

elite performance and training goals require the same level of maintenance... especially as you get older.

if you don't want to do this stuff, then it's time to scale back

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #759 on: February 18, 2020, 03:16:49 am »
+1
Recent-

135 x 5, 8

225 x 3, 5

315 x 1, 1  no pause but made depth almost pinned.

shoulder work with standing db
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Mutumbo000

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #760 on: February 18, 2020, 07:23:57 am »
0
Recent-

135 x 5, 8

225 x 3, 5

315 x 1, 1  no pause but made depth almost pinned.

shoulder work with standing db

What's your bodyweight now?
"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...

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #761 on: February 20, 2020, 05:20:28 am »
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188 lb about the same the last month or so.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« Reply #762 on: February 22, 2020, 09:30:39 pm »
+1
Feb 22--

the 1st time in about 2-3 months ive put in more significant work:

135lb --- warm up

185 lb -- x 1, 3, 8    front squat: x 1, x2, x4

225 lb -- x 1, 3, 6    front squat: x 1, 2

245 lb -- x 1, 3, 4     front squat: x 1

275 lb -- x 7   <----- haven't done this heavy with this much volume in awhile

was not strong enough or as loose as i like to go full bottom and pause, but made depth.


BW -- 187

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB