Author Topic: last try at getting hops before im too old.  (Read 6221 times)

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Airmatt83

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Re: last try at getting hops before im too old.
« Reply #15 on: August 31, 2015, 08:00:59 pm »
0
Mon 08/31/15

Sprints:
30yrd x10sets

S.L. standing leg curl machine:
30lb x6
40lb x6
50lb x5
60lbx6
70lb x6

Squats:
45lb x4     paused reps
95lb x4     paused reps
135lb x4   paused reps
225lb x4   paused reps
275lb x2   paused reps
315lb x1

machine shoulder press:
62.5lb x20
75lb x20
87.5lb x20
100lb x20
112.5lb x12,+4,+4
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

John Stamos

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Re: last try at getting hops before im too old.
« Reply #16 on: August 31, 2015, 09:01:10 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.

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.

AHHHH verticalsummit, were you there for terminalvertical?  Thats where I started back in..shit mustve been around 2005 or so
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

John Stamos

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Re: last try at getting hops before im too old.
« Reply #17 on: August 31, 2015, 09:03:21 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

also, have you ever listened to any podcasts or read anything from Layne Norton?  That squat set/rep scheme looks a lot like what I do and I got it from him.  Throwing in those multiple "inbetween" sets made me go from low 300s-525 in 14 weeks.
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

Airmatt83

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Re: last try at getting hops before im too old.
« Reply #18 on: August 31, 2015, 09:47:46 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

also, have you ever listened to any podcasts or read anything from Layne Norton?  That squat set/rep scheme looks a lot like what I do and I got it from him.  Throwing in those multiple "inbetween" sets made me go from low 300s-525 in 14 weeks.

Never heard of him. Ive read a few articles over the summer about squatting dailly/every other day, and, I've been looking over Kingfish' journal and taking the elements of his and other philosophies ive studied and applying it to my trainin. and listening to my body.

I remember terminal vertical. and i do rememebr you from those days as well. Your lifts were beast mode. 
« Last Edit: September 01, 2015, 09:30:08 am 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

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Re: last try at getting hops before im too old.
« Reply #19 on: September 01, 2015, 09:28:45 am »
0
REST TODAY  :wowthatwasnutswtf: :headbang: ;D

My body is barking at me. Nutrition has been great. Sleep has been lacking, but, I plan on a nap today as well as an early bed time. Cant wait to get back at it tomorrow. Stretching and foam rolling has been very beneficial despite less sleep than normal.
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

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Re: last try at getting hops before im too old.
« Reply #20 on: September 02, 2015, 02:45:45 pm »
0
Wed 09/02/15
Squats:
45lb x6   paused
95lb x6   paused
135lb x6 paused
185lb x4 paused
225lb x4 paused
275lb x4 paused
315lb x3
335lb x1
365lb 2x1
315lb 6x3

Assisted neutral grip: Green band
5x6

neutral grip triangle pulldowns:
145lb 3x12

walking lunges:
bw x20steps
25lb DB's x20steps
30lb "      x20steps
35lb "      x20steps

S.A. DB rows:
85lb 3x12
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

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Re: last try at getting hops before im too old.
« Reply #21 on: September 04, 2015, 11:33:43 am »
0
Thurs 09/03/15

Flat bench:
185lb 3x5
155lb 3x5 (focus on strong explosive contraction)
135lb 3x5 (speed, speed, speed)

squat:
45lb x4      (paused reps)
95lb x4      (oaused reps)
135lb x4    (oaused reps)
225lb x3    (oaused reps)
275lb x3    (oaused reps)
315lb x1    (oaused reps)

Standing calf raise:
405lb 4x8 (no bouncing out of the bottom, lower and stop under control)

Incline DB bench press:
50lb x12
70lb x12
75lb x8
80lb x6

stair runs:
5 sets @4 reps (12 steps/rep)

Jumps:
SVJ x10               (reset after each rep)
drop step x10     (reset after each rep)
3step x10           (reset after each rep)
4step x10           (reset after each rep)
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

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Re: last try at getting hops before im too old.
« Reply #22 on: September 04, 2015, 04:37:31 pm »
0
Fri 09/04/15

Front Squat:
45lb x6, 65lb x6, 85lb x6,  105lb x6, 125lb x6, 145lb x6, 165lb x6, 185lb x6, 205lb x6,
225lb x3, 235lb x3, 225lb x3
185;b 4x3

Cable Later Raises:
10's 3x15
15'5 3x8

Seated Machine shoulder press:
50lb x20
75lb x20
100lb x12,+4,+4

Shrugs:
90'slb x10, 95'slb x10, 100'slb x10
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

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Re: last try at getting hops before im too old.
« Reply #23 on: September 09, 2015, 02:35:52 pm »
0
3 days worth of training to post, and then tonight's training as well. Will post in a bit.
 :ninja:
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

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Re: last try at getting hops before im too old.
« Reply #24 on: September 11, 2015, 10:58:42 am »
+1
Sat 09/05/15
Squat:
315lb x3, 335lb x1, 365lb x1, 315lb x3

S.A. db rows:
85lb x12, 95lb x8, 105lb 3x6

Standing S.L. curls:
30lb x6, 40lb x5, 50lb x4, 60lbx3, 70lb x2, 80lb x1, 70lb x2, 60lb x3, 50lb x4,40lb x5, 30lb x6


Sun 09/06/15
Db incline press:
55lb x12, 65lb x12, 75lb x8, 80lb x6

Squat:
315lb x3, 335lb x1, 365lb x1, 315lb 2x3

Dips:
BW 5x3
superset dips with...
1/4 Squat:
pin setting #8
405lb x10,x10,x15,x21
pin setting #9 (lower by4")
405lb x3

Tues 09/08/15
Squats:
315lb x3, 335lb x1, 365lb x1,x1, 335lb x1, 315lb x1

DB shoulder press:
35s x15, 45s x15, 55s x10, 65s x8, 60s x8, 50s x10, 40s x8

Hack squat leg press:
315lb x5, 365lb x5, 405lb x5

Cable lateral raise::
10s 3x15, 15s 3x8
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

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Re: last try at getting hops before im too old.
« Reply #25 on: September 11, 2015, 11:19:35 am »
0
Wed 09/09/15
Squats:
315lb x3, 335lb x1, 365lb x1, 315lb x2

Back Extensions:
bw x15, 10lb x15, 20lb x15

Band assisted pullups:
Green band 2x5

S.A. db rows:
85lb x8, 95lb x6, 105lb 5x5

Hex dead-squat:
315lb x5, 365lb x5, 405lb x5, 455lb x1

Cable rows:
130lb x8, 150lb x8, 170lb x8



Thurs 09/10/15
Incline DB press:
45lb x12, 55lb x12, 65lb x10, 75lb x8, 80lb x6, 85lb x6, 90lb x5

Squat:
315lb x3, 335lb x1, 315lb x1x1

Flat bench:
185lb x6, 195lb x5, 205lb x5
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

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Re: last try at getting hops before im too old.
« Reply #26 on: September 21, 2015, 01:56:01 pm »
-1
Several days worth of training will be posted tonight.
  :lololol:
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

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Re: last try at getting hops before im too old.
« Reply #27 on: October 02, 2015, 10:28:44 am »
+3
ive been consistent with my training. Not with my Eating habits. weight loss has stalled. Ive been consistent with daily squats. (minus rest days).

all muscle groups done 2x/week. knee is healing. shoulders are getting better. Added mass to upper body is helping my lifts progress, steadily, without any plateau lately. (knock on wood)


yesterday was my second of 2 consecutive rest days, which i havent done in a while. I feel good and ready to hit the weights today. I'll post my session tonight.
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

John Stamos

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Re: last try at getting hops before im too old.
« Reply #28 on: October 08, 2015, 03:04:47 pm »
0
How much weight are you down since late august?
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

bball2020

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Re: last try at getting hops before im too old.
« Reply #29 on: November 07, 2015, 05:41:58 am »
0
similar goals and ideas but in late 20s.  Still progressing?  i too remember terminal vertical and the vertical summit.  Starting conditioning to get my body ready for Max effort jumps via pogos and easy jumps, ironically similar to the old air alert program but with way less volume