Author Topic: Jon's 2013 journal  (Read 2774 times)

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spikejon

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Jon's 2013 journal
« on: January 08, 2013, 01:29:53 pm »
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Hey all,

It's been a while since I've posted here. I've decided the new year would be a good time to restart and start a journal with my weightlifting and other activities.

A bit about me, I'm a 24 year old volleyball player. The previous 2 season I wasn't able to play a lot, due to various injuries (knee tendinitis, ankle sprains). This season has been a good season so far injury wise with no problems with my knees and only a minor ankle sprain. Not surprisingly one of my goals is staying injury free.

Goals:
-Stay injury free
-Increase work capacity, get used to weightlifting movements again
-Lose some flab, increase muscle mass.
-Increase vert

Stats:
Height: 195cm (nearly 6'5")
Weight: 90kg
Fat %: no clue, probably between 12-14
SVJ/RVJ estimate: 28'/32"

Seeing as I play volleyball 3-4 times most weeks my primary concern is being fit for volleyball. Thus you won't be seeing me throwing around heavy weights right now.

The workout will be mostly based on the template in Adarq's introductory block, with an alternating high volume, moderate volume and strength day.

Comments and suggestions are always welcome!


spikejon

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Re: Jon's 2013 journal
« Reply #1 on: January 08, 2013, 01:36:57 pm »
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Today's workout:

High volume, 1 min rest between sets

Warmup including prone superman, prone cobra

Front squat 4x10 @ bar

BSS 2x10 each leg

Hyperextension 2x10

Single leg calf raises 2x10

Pushups 3x10

Lat pulldown 3x10 @ 20kg

Front and side planks

Comments: Nice quick workout, volleyball practice again tomorrow

spikejon

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Re: Jon's 2013 journal
« Reply #2 on: January 09, 2013, 05:36:01 pm »
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Volleybal practice: 2 hours 15 minutes

Comments: Bit of muscle soreness from yesterday in glutes, didn't affect volleybal practice much. Had the idea that I was jumping higher at the start of practice and maybe a bit more fatigued than usual at the end.

spikejon

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Re: Jon's 2013 journal
« Reply #3 on: January 10, 2013, 06:01:02 pm »
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Today medium volume workout

Frontsquat, 2x8 @ 40kg
BSS, 2x8 @ 10kg
Hypers, 2x10
Calf raises, 2x20
Pushups, 3x10
Lat pulldown, 3x8 @ 30kg
Decline bench situps, 3x20

Body comp (exrx) 10-22-15 has me at a 13.5 fat percentage.
 

spikejon

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Re: Jon's 2013 journal
« Reply #4 on: January 14, 2013, 09:55:30 am »
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Had two matches on saturday, both a loss unfortunately.

As opposite hitter I had a pretty boring time. Passes were so bad that the setter was not able to properly distribute the sets and about 90% had to go to the outside hitter. Receiving only 10 sets in a match is not a lot at all, usually I get about 4-5 times that.

Volleyball practice again tonight, really need to have our outside hitters and libero work on their passes.

As I believe we should always end on a positive note, the extra volume from weightlifting has not had any negative influence on my knees/shoulders/ankles the past week.

spikejon

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Re: Jon's 2013 journal
« Reply #5 on: January 14, 2013, 06:01:10 pm »
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Nice 2 hour practice session.

Tried doing some ab rollouts today, those are hard! Got some muscle soreness already from just trying to do a few. See if I can work on a progression for those.

spikejon

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Re: Jon's 2013 journal
« Reply #6 on: January 16, 2013, 05:35:32 am »
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Yesterday strength workout

Frontsquat, 3x5 @ 50kg
BSS, 2x5 @ 10kg
Hypers, 2x10
Calf raises, 3x10
Pushups, 3x10
Lat pulldown, 3x5 @ 40kg

Abs are still sore from the ab rollouts, bit sore in the glutes/quads today, weight this morning was 90kg exactly.

spikejon

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Re: Jon's 2013 journal
« Reply #7 on: January 17, 2013, 08:36:45 am »
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Alright, kinda stiff and a bit sore today from 2 hours volleyball practice yesterday evening.

Was a good practice session, lots of defending alternated with attacking so quite an intense practice session.

Mostly resting up today in preparation for the matches on friday and saturday. Will probably do some activation & mobility work.

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Re: Jon's 2013 journal
« Reply #8 on: January 22, 2013, 05:33:28 am »
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Update,

Both matches lost, friday we had 2 injured players who play the same position. Can't say for sure but that probably did have a huge impact on the team's performance. Shame, we might have even won.

Saturday the opponent outclassed us plain and simple.

Monday 1 hour 30 minute hour practice, a lot of players down with the flu right now so wasn't a very intense practice session.

Right knee is starting to act up a bit again, need to start icing.