Author Topic: Max's Journal  (Read 9837 times)

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mdevin93

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Max's Journal
« on: December 11, 2012, 05:14:37 pm »
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my ultimate goal is to dunk a basketball, which will be quite difficult at 5'6" and a reach of ~7'2"-7'3". i will need a ridiculous amount of strength to overcome for my lack of leverage. As of right now my strength is decent, a little less than 2x bodyweight and a standing vert that ranges from ~27 to ~30 inches.

this is going to be very experimental. i'm going to try the john broz method of squatting, that is squatting to a max everyday. i know its for olympic lifters, but they've got some pretty sweet verts so why the hell not? i will be doing a JackM split so to speak since my past 12 weeks didn't do so much. So after I hit a desirable squat, (I'm thinking either 2x BW for 5 reps or 2.25 BW) I will switch over to the explosive oriented part with 2 weeks of de-loading before i start. i expect not to see too many gains in my squat for the next two weeks or so as I am adapting to squatting heavy all the time, but hopefully I will start making gains shortly after.
My BW is 160.

so the first part of the JackM split will look like this:

Mon Wed Fri
1x8 tuck jumps (for warm up)
8x running jumps
2x2 heavy snatch
squat to max, 2-3 back off sets of 1 or 2 at 90% of my max that day.

Tues Thurs Sat
1x8 ankle jumps (for warm up)
5x Standing Jumps
2x2 heavy snatch
squat to max, 2-3 back off sets of 1 or 2 at 90% of my max that day.

Sunday
5x1x80 of saturdays max
Yesterday I hit a shitty (in terms of depth and speed) 315, which was a PR for me. Today I hit 295 ATG (probably could have done 300 ATG if I tried it again)

thoughts? i'm looking forward to being bashed by you all and telling my I'm silly, stupid, idiotic and what not. I'm aware that nearly all of Broz' lifters are on everything under the sun, but I have heard of other people do method this and get fantastic results, clarence kennedy being exhibit A. genetic freaks? maybe. thats why its experimental.

i'll start recording my progress and putting it on youtube when I feel as if I get a good lift, and i'll try my best to keep up with this journal.

thanks for reading
« Last Edit: May 28, 2013, 08:25:28 pm by mdevin93 »
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

acole14

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Re: max's journal---goal of 44" standing vert
« Reply #1 on: December 11, 2012, 08:41:57 pm »
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Go for it man! Nothing wrong with setting ambitious goals.

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #2 on: December 12, 2012, 06:42:08 pm »
+1
Haha thanks man. I'm well aware that a 44" standing vert is damn near impossible to achieve, especially for someone my size and genetic background, but hey it'll always give me something to shoot for. Anyways, today's workout:

Standing Verts x 5      Felt good, didn't measure, but I was getting up pretty high especially in my state of fatigue.
Squat: 45x5, 135x3, 185x3, 225x2, 255x1, 275x1, 285x1, 290x1, 295x1, 300x1. Missed on 305
Back off Sets: 2x2x270, 1x1x270 (missed on second rep), 135x5 for technique work

Hang Snatch: 45x5, 65x3, 85x3

Yes, I'm aware you're supposed to do snatch before squats, but there was a person using the platform, and would be for a while so I decided to do squats and light snatches afterward. And for the smartasses who are thinking/going to say "you don't have NEED a platform to snatch you imbecile", well, you haven't seen my gym.

thanks for reading
« Last Edit: December 12, 2012, 07:15:10 pm by mdevin93 »
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

Raptor

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Re: max's journal---goal of 44" standing vert
« Reply #3 on: December 12, 2012, 07:05:15 pm »
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+1 for

Quote
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mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #4 on: December 13, 2012, 07:59:00 pm »
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So todays workout consisted of:

tuck jumps x8
running/3 step verts x 8

hang snatch 45x5 65x3 85x3 95x2 100x2 105x2 110x1 100 2x2

squat:

100x5 135x3 185x3 225x2 255x1 275x1 285x1 295x1 300x1 juuuuuuuuuust missed 305. if i used my hips more i probably would have gotten it. felt strong though, the 300 was easy.

backoffs: 5 singles at 275, bar x 10

i didn't get much sleep last night, as i had an 8 am exam and wasn't able to fall asleep till probably 2, woke up around 645 (naturally, not bc of an alarm) so that was more than likely throwing me off just a bit, along with the fact that i haven't slept well this past finals week. I'm done with the semester now and these next 5 weeks i should be seeing some serious gains since I'm on break and working out will have my fullest attention. not expecting getting PRs until 2 weeks or so in, so I'm not worrying that I stayed the same today.

deciding whether to take tomorrow off or not, I've got a 2 hour drive back from school to my hometown which will tighten the legs up, probably just do some light squats to grease the groove and what not.

thanks for reading.
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #5 on: December 15, 2012, 05:22:56 pm »
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i've decided that ill stop posting the same old numbers and once I am out of the adaption period and start seeing some serious results, i'll start posting again. ill show some respect for adarqs "read me" and not bore you people with the same-ish numbers every single day. granted if I hit a desirable mark in the snatch ill post that as well, but for the most part I won't post everyday. I'm also going to start implementing cleans into the routine. 15 minutes or so longer, but definitely worth it.

see you in 2-3 weeks. best of luck with all of your training.

thanks for reading.
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

Mutumbo000

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Re: max's journal---goal of 44" standing vert
« Reply #6 on: December 16, 2012, 01:15:55 am »
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Dude it's your journal. People don't make progress every session or week. If it was like that everybody would be running sub 10 100s and benching 1000lbs. Just write down what you do and keep track of it that's the whole point of a journal.
"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...

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #7 on: December 16, 2012, 12:15:45 pm »
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you're right man. i mean i got my own journal for my own personal stuff, but hey whatever.

12/15/12 (yesterday)

running jump x8

snatch 45x5 65x4 85x3 95x2 100x1x 105x1 110x2x1 100x4x2 (weight x sets x reps)

squat 100x5 135x3 185x3 225x2 255x1 275x1 285x1 295x1 300x1 missed 305 again :pissed:
backoffs: 275x3x2, 2x1 225x1x3

post again later today. probably start implementing times, warmups, etc.

thanks for reading
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #8 on: December 16, 2012, 04:43:52 pm »
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so todays workout......

no jumps

snatch 45x5 65x3 85x3 95x2 100x1 105x1 110x1 snatch 95x2

wasn't really feeling too good today. fatigued, kinda sleepy, etc etc etc.

HOWEVER

squat

95x5 135x3 185x3 225x2 255x1 275x1 285x1 295x1 300x1
yesterday i was pretty much grinding 300. this one went very smooth, so i kept going

305x1 (easy---pr for the system) 310 (easy) 315 (easy)

my 315 pr took a total of probably 12 seconds, not kidding, and barely broke parallel if at all. this time i did it in probably 4-5 max

failed at 320. i felt good, technique just suffered a bit. so it tried it again....

320x1  :personal-record:   2x BW

the human body is an amazing thing. yesterday i was grinding 300, today i hit 320 in less time it was taking me to hit 300 and was doing it at better depth, and i wasn't feeling that good today. i know its kinda early to be praising this system so highly (even though it works), but its safe to say i'm PUMPED for the upcoming weeks.

I'm thinking the lack of snatches and leaving out of jumps had an effect on the outcome, or not, thats why this is experimental. probably do 300/305 for singles tomorrow to give my CNS and body a break after getting a pr


thanks for reading
« Last Edit: December 16, 2012, 04:46:39 pm by mdevin93 »
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

Raptor

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Re: max's journal---goal of 44" standing vert
« Reply #9 on: December 16, 2012, 04:55:21 pm »
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Either CNS fatigue or lack of squatting movement efficiency is the explanation for your squat strength variations.

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #10 on: December 16, 2012, 05:15:59 pm »
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Either CNS fatigue or lack of squatting movement efficiency is the explanation for your squat strength variations.

i agree completely agree, definitely a mix of both. my technique felt great today, but not too different from yesterday. there wasn't too much variation the past week though, as i kept getting pinned at 305.

obviously theres some percent of your numbers that go up from squatting efficiency, but to me 20 lbs in a 24 hour span in a worse mental and physical state than yesterday is one hell of a variation and somewhat a mystery to me since my CNS had the two main symptoms of being more fatigued than yesterday. PRs obviously aren't going to happen every workout and they're not going to happen every week.

i don't know the exact science of how this system works, and i'm not going to try because i'll probably get called out on claiming to know something on some phenomenon i don't and hasn't been backed by research (to my knowledge), but if its worked for others and if my numbers keep going up, quite frankly i don't care.

thanks for reading.
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

Raptor

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Re: max's journal---goal of 44" standing vert
« Reply #11 on: December 16, 2012, 05:25:20 pm »
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You also did more snatch volume the other day... maybe you're glute dominant and your glutes got fried from all those snatches so you failed in the squats?

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #12 on: December 16, 2012, 05:44:21 pm »
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You also did more snatch volume the other day... maybe you're glute dominant and your glutes got fried from all those snatches so you failed in the squats?

Yeah that's also a good possibility, I partially hit on that when I said I didn't do any jumps. I meant to put in the fact that I left out  snatches as well but didn't. Thought highly of that reasong, but didn't fully express it for some reason.

I wouldn't say I'm that glute dominant. Probably just getting out glute amnesia symptoms (barely if at all) and when I do a SVJ I jump wayyyy far forward (there's one on my youtube channel) which according to kelly baggett is a sign of quad dominance. So I don't really know, I'll just say its the system working its magic.
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93

Raptor

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Re: max's journal---goal of 44" standing vert
« Reply #13 on: December 16, 2012, 05:53:43 pm »
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Hell no. Jumping forward is a sign of hip dominance. Think about it. The quads push you up (high bar squat, front squat). The hips push you forward (RDL, hip thrust etc).

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #14 on: December 16, 2012, 06:14:11 pm »
+1
Yeah now that you put it that way, seems logical.

But ill generally take a 5-10 minute break bn snatches and squats, so they've got some time to recover.

Not going to worry about it though, I'm happy with the PR. Just something to keep in mind I guess. But I'm still in awe of the performance vs physical/mental state, whereas yesterday I was confident I'd get past 300.

Well just have to see for these next couple of weeks. Thanks for your input man hope your trainings going well.
Goals by Sept 1, 2014:

2x BW Squat for 5
33" SVJ
36" RVJ

Jump on so many mailboxes i make cascio look like a bitch


http://www.youtube.com/user/mdevin93