Author Topic: last try at getting hops before im too old.  (Read 6213 times)

0 Members and 1 Guest are viewing this topic.

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
last try at getting hops before im too old.
« on: August 28, 2015, 11:28:08 am »
+3
Lets give this one more go. will be posting todays workout, later on.  8)
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

maxent

  • Hero Member
  • *****
  • Posts: 2256
  • Respect: +1412
    • View Profile
Re: last try at getting hops before im too old.
« Reply #1 on: August 28, 2015, 11:52:07 am »
0
Welcome back. I'm doing the exact same thing too word for word in my new log.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #2 on: August 28, 2015, 12:11:05 pm »
0
Welcome back. I'm doing the exact same thing too word for word in my new log.

Thanks man, I havent been here in 4 or 5 years. I dont know what re-inspired me. However, its good to be back on here. Going to make smaller goals that will add up to me hitting my long term goals. Hope it works. Ive never dunked with a regulation sized ball on a 10' rim. I want to prove that this can still be done, even being in my 30's. I want to be able to say that i was once able to do it. haha
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

maxent

  • Hero Member
  • *****
  • Posts: 2256
  • Respect: +1412
    • View Profile
Re: last try at getting hops before im too old.
« Reply #3 on: August 28, 2015, 12:20:14 pm »
+1
No doubt, in your 30s one sometimes gets the itch to rage against the dying night!. The first dunk is magical though, you'll cherish and luckily for you, we live in the times of HD video so you'll have a clip on youtube to look back on to see how you pushed the limits of your body to previously unreachable heights. My friend is in the late 30s and he wishes he had video to show his son of his dunks done in his youth. But he's been training hard and he's almost there but not quite. He's just under 6'0 as well.

Dunking itself is a good goal because it forces you not just to be strong and poweful but also to be in shape as well .. so it's multifacted and it turns you into an all rounded lean mean athlete. Good for health and fitness both.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

arnoud

  • Jr. Member
  • **
  • Posts: 90
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #4 on: August 28, 2015, 01:39:12 pm »
+1
Im 34 years old and can still get up as well as when I was 25. Key for me is keeping a relatively low bodyweight and trying to always up max strength, which is still my weakness. Keep jumping, plenty of real life athletes who are in 30 or 40 who are still jumping great heights!

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #5 on: August 28, 2015, 02:14:22 pm »
0
No doubt, in your 30s one sometimes gets the itch to rage against the dying night!. The first dunk is magical though, you'll cherish and luckily for you, we live in the times of HD video so you'll have a clip on youtube to look back on to see how you pushed the limits of your body to previously unreachable heights. My friend is in the late 30s and he wishes he had video to show his son of his dunks done in his youth. But he's been training hard and he's almost there but not quite. He's just under 6'0 as well.

Dunking itself is a good goal because it forces you not just to be strong and poweful but also to be in shape as well .. so it's multifacted and it turns you into an all rounded lean mean athlete. Good for health and fitness both.

+1000 dylan thomas reference.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #6 on: August 28, 2015, 08:28:08 pm »
0
Flat bench:
185lb @3x5
135lb @3x12

Standing calf raise:
405lb @5x8

Incline DB bench
65's @3x12

Felt super fatigued and just really taxed tonight. Likely due to 4 hrs sleep last night and light eating yesterday,  on top of a high squat volume yesterday.

Early to bed tonight, had lots of protein and complex carbs today. 
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

vag

  • Hero Member
  • *****
  • Posts: 4967
  • Respect: +2644
    • View Profile
Re: last try at getting hops before im too old.
« Reply #7 on: August 29, 2015, 04:26:20 am »
0
:welcome: back, i remember you, strong dude!
Your vert looks too low for your numbers, even at 245 bw. 1.5BW squat and 0.85BW HPC should be enough for 25-ish vert if not more.
What is your body composition, i think you were lean for your weight IIRC. Also what is your height/reach?
woot

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #8 on: August 29, 2015, 08:54:03 am »
0
:welcome: back, i remember you, strong dude!
Your vert looks too low for your numbers, even at 245 bw. 1.5BW squat and 0.85BW HPC should be enough for 25-ish vert if not more.
What is your body composition, i think you were lean for your weight IIRC. Also what is your height/reach?

thanks brotha,
Was strong. lol. Complacency and some injuries have cause my performance back slide. 
I haven't been jumping. Im at about 19% maybe 20-21. once i kick in the plyos, sprints, etc, I have no doubt ill get some back, quickly. I was hovering around the same BF% back then too. 
« Last Edit: August 29, 2015, 04:36:44 pm by Airmatt83 »
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #9 on: August 29, 2015, 04:44:46 pm »
0
Sat 08/29/15

Squats: (warmup for jump squats)
315lb @3x2

Jump squats:
Starting @45lbs increasing 10lbs every set up to 135lbs.
45-->135, 3reps/set, 6x3@ 135.
15 total sets

DB rows:
85lb @3x11
105 @4 reps
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #10 on: August 30, 2015, 09:54:59 am »
0
why so many jump squats?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #11 on: August 30, 2015, 11:54:47 am »
0
why so many jump squats?

want to train my body to get back into the practice of jumping and squatting explosively. In your opinion, would you consider this excessive? thanks for the feed back in advance
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

LBSS

  • Hero Member
  • *****
  • Posts: 11259
  • plugging away...
  • Respect: +5752
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #12 on: August 30, 2015, 02:01:10 pm »
0
as a general rule of thumb, the higher-intensity an exercise, the fewer reps you can do before performance starts to drop off. if you're doing jump squats as a conditioning thing, well, first of all, why would you choose a conditioning exercise with such a high load, but if you are then doing lots of reps fits. but if you're doing them to teach your body to produce more power, then by the 15th set (and probably long before) your body is too tired to perform maximally and you're getting a significantly diminished return at best.

when training for speed, for example, a lot of coaches say quality work ends as soon as your performance has dropped off by 10% or even 5%. doesn't mean you can't keep doing work, it's just that you're not going to get any FASTER that day. similar rule of thumb exists for RVJ. once performance starts to go down, you can do other stuff but you're no longer teaching your body to jump as high as it can. jump squats are toward the fast-twitch, speed/power end of the training spectrum, so i tend to keep the number of reps at a level where every single rep is as high as possible, and not even let myself drop off.

if you want to condition yourself to jump more efficiently or more often or for longer -- and those are good goals -- submax stuff like rhythmic SVJ, tuck jumps, pogos, and repeated submax running jumps (layups and short-approach jumps) is probably better and safer.

long-winded answer, but there you have it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #13 on: August 30, 2015, 03:00:35 pm »
0
as a general rule of thumb, the higher-intensity an exercise, the fewer reps you can do before performance starts to drop off. if you're doing jump squats as a conditioning thing, well, first of all, why would you choose a conditioning exercise with such a high load, but if you are then doing lots of reps fits. but if you're doing them to teach your body to produce more power, then by the 15th set (and probably long before) your body is too tired to perform maximally and you're getting a significantly diminished return at best.

when training for speed, for example, a lot of coaches say quality work ends as soon as your performance has dropped off by 10% or even 5%. doesn't mean you can't keep doing work, it's just that you're not going to get any FASTER that day. similar rule of thumb exists for RVJ. once performance starts to go down, you can do other stuff but you're no longer teaching your body to jump as high as it can. jump squats are toward the fast-twitch, speed/power end of the training spectrum, so i tend to keep the number of reps at a level where every single rep is as high as possible, and not even let myself drop off.

if you want to condition yourself to jump more efficiently or more often or for longer -- and those are good goals -- submax stuff like rhythmic SVJ, tuck jumps, pogos, and repeated submax running jumps (layups and short-approach jumps) is probably better and safer.

long-winded answer, but there you have it.

That's a philosophy I have apparently gotten away from since I had last been a regular on this site. (As well as the old verticalsummit.com, where I was a co-admin)

Good advice, thanks for keeping me in the right way of approaching this.
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw

Airmatt83

  • Jr. Member
  • **
  • Posts: 60
  • Respect: +10
    • View Profile
    • Email
Re: last try at getting hops before im too old.
« Reply #14 on: August 30, 2015, 07:41:58 pm »
0
squats:
45lb x4         (paused)
95lb x4         (paused)
135lb x4       (paused)
185lb x4       (paused)
225lb x4       (paused)
275lb x2
315lb x1
335lb x1
365lb x1
405lb @3x10 1/4 squats 8" rom

incline bench:
185lb @3x3
155lb @5x5
stats on 08/28/15          goals by 01/31/16
Weight: 245                   220lb
Squat: a pathetic 365     405lb
DL: 420                         455lb
powerclean: 210            235lb
vertical: 21                    25"
Dips: 7@bw                   15@bw
chin ups:3@bw               7@bw