Author Topic: Max's Journal  (Read 9807 times)

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mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #30 on: December 26, 2012, 05:20:42 pm »
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took yesterday off. felt unbelievable haha

lateral barrier jumps 2x20
RVJx6

practiced cleans w just bar, not sure how many reps

squat:

95x5 135x3..........310x1 315x1 320x1 325x1 330x1
335x1 :personal-record:    (335/160)=2.09xBW
pinned at 340

backoffs 2x2x300 1x2x305
« Last Edit: December 26, 2012, 05:22:42 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


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mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #31 on: December 28, 2012, 10:28:29 am »
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yesterday---quick workout bc i was in a rush since the gym was closing soon.

squat---up to 315 started to grind it at that so i stopped. backoffs 5x2x225 for speed.

be back later this afternoon.

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


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mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #32 on: December 28, 2012, 03:20:09 pm »
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todays workout:
kind of in a rush again

RVJ x 8

same progression, got to 315 pinned at 320.  backoffs 5x2x285

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 #33 on: December 29, 2012, 09:35:08 am »
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taking the next couple of days off...heading out of town until new years. as much as i hate to it definitely can't hurt
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 #34 on: January 01, 2013, 06:12:39 pm »
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todays workout

little different, gym was closed and i didn't really didn't do anything the past couple days so i wanted to make sure my body was somewhat prepared for tomorrow by mixing it up.

sprints: 2x3x30 yard uphill sprint intervals (sprint, jog downhill, sprint, jog downhill, sprint, jog downhill) 3x tire flip with after this with my friend (very heavy).    rest, repeat

bounds (didn't know what the hell i was doing, it was dark, snow was all over the football field in retrospect probably should have just done them in the parking lot) 2x20 alternating, 2x20 left, 2x20 right.

speed squats: 8x3x180

thanks for reading. happy new year
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


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mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #35 on: January 02, 2013, 05:52:05 pm »
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quads and especially hams were very sore from the sprints yesterday (first sprints probably since my baseball season, pathetic i know)

todays workout:

box jumps 3x5. not sure on the height but it was up to my hip so id say mid 30s.

snatch: 45x5 65x3 85x3 95x2 100x2 105x1 110x1. couldn't budge 115
            backoffs 3x2x100   hands were killing me from the bar

squat: same progression except i jumped from 295-305...grinding at 315 stopped there. backoffs 3x2x285

bench 3x5x145


on a side note, does anybody have any ideas or opinions on slimming down? I'm not as lean as id like (not so much for bodybuilding purposes, moreso for vert, but a good physique can't hurt) and could drop 5 maybe 10 pounds. anything that doesn't effect my squat will work and id still keep the same squatting to a max template I'm using now. if it effects my vert temporarily, so be it but if theres a better idea that doesn't involve a possible decrease in my vert that would be icing on the cake. my diet is pretty good, i limit sugar, fast food etc. only thing "bad" i really eat is chipotle which is more calories than stuff that is actually bad for you, well at least thats what they tell us.

my ideas:
high rep jumps (15-20 squat/tuck jumps) 3-4 sets
high rep snatches (12-15) 3-4 sets...as much as i hate crossfit you can't say it doesn't work for that purposes
jump rope interval training (x sets for 30 seconds, 30 seconds rest)

those three will be done after squats                       
and what i will probably wind up doing...
               high frequency/high rep pushups. alternate between pushups to a max for several sets and a greasing the groove every other day. i did that before and i was pretty lean so ill probably end up doing that one, but if anyone has any other ideas I'm all ears (well, eyes). and would interval jump rope training decrease squat?

thanks in advance and 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

LBSS

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Re: max's journal---goal of 44" standing vert
« Reply #36 on: January 02, 2013, 06:08:25 pm »
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on a side note, does anybody have any ideas or opinions on slimming down?

keep protein high, otherwise, eat less.

to elaborate, here's one option:

1. track calories and macros for at least 4-5 days to figure out what your intake is now.
2. set protein at or above 1 gram per pound of bodyweight, or 2.2g per kg of bodyweight.
2a. adjust dietary protein as necessary to reach that target.
3. cut carbs and fat so that you're taking in 500 kcal less than your average while you were tracking in step 1.
4. repeat for many days in a row.
4a. maybe have some more carbs on days you work out and fewer on days you don't work out.
5. profit.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #37 on: January 02, 2013, 09:09:05 pm »
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keep protein high, otherwise, eat less.

to elaborate, here's one option:

1. track calories and macros for at least 4-5 days to figure out what your intake is now.
2. set protein at or above 1 gram per pound of bodyweight, or 2.2g per kg of bodyweight.
2a. adjust dietary protein as necessary to reach that target.
3. cut carbs and fat so that you're taking in 500 kcal less than your average while you were tracking in step 1.
4. repeat for many days in a row.
4a. maybe have some more carbs on days you work out and fewer on days you don't work out.
5. profit.
[/quote]

Thanks a bunch, I didn't even think of changing my diet. It'll be easier when I'm at school, but at my house its harder since there's only a limited supply (awful excuse right) but will definitely do that. I pretty much eat the same thing everyday and tracked it to an extent, but should definitely start really tracking it. I'd say now I'm eating much more carbs than protein. Time to invest in some whey haha

Thanks again I appreciate the tip.
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 #38 on: January 03, 2013, 05:08:59 pm »
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todays workout:

still very sore from the sprints on tuesday, pretty much as sore as yesterday.

RVJ x 6

Squat: same progression got to 335 pinned at 340. no backoffs-tried 300 once and was grinding it pretty bad so i decided not to do it.

jump rope 5x30s intervals, 30s rest    ------> shoulders felt like they were going to fall off. hopefully i'll adapt.

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

LBSS

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Re: max's journal---goal of 44" standing vert
« Reply #39 on: January 03, 2013, 05:13:46 pm »
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you wanted to lose weight, but hadn't thought of your diet? well, i'm glad i said something. diet >>>>>>> anything else in terms of weight change.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #40 on: January 03, 2013, 07:36:36 pm »
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haha yeah...i overanalyze everything and forget about the important things. its a work in progress. glad you said something as well haha.
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 #41 on: January 05, 2013, 12:18:06 am »
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did doubles today. first session: got up to 320, backoffs 290x4x2. jump rope 5x30s on/off, at which point my shoulders pain became intolerable.

second workout (3 hours later) 5 singles at 300. jump rope 5x30s on/off. shoulder pain felt better. still there, but better
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 #42 on: May 10, 2013, 01:20:17 am »
+1
Haven't posted since january...

Basically I did stupid shit in terms of training and didn't improve my vert much for 3 months or so then kind of detrained/lost motivation for a while and got hooked on Netflix. I'm taking a semi-hiatus from Vert Training until fall. It is still my goal, but I want to get back into shape so I'll be doing a lot of hill sprints and distance running. The town i live in has beautiful roads and trails, and I've missed running 6+ miles on a daily basis.

Having said all that, my plan for the summer is nothing too complicated, but not too smart either, basically Wendler's 5/3/1 on monday, low volume sub maximal weights for sub maximal reps for maximal speed (75, 80, 85%...2x5, 3x3, 2x3 respectively)tues-thurs, and a dynamic day friday. Hill sprints m/w/f, distance on the other days. Jumps whenever I feel like it, assistance mon/fri, try to do some sort of core and glute work everyday. Upperbody consists of pushups, pull-ups throughout the day, and dips at the gym. Probably won't improve much, but I'm most concerned with getting back into good shape, cutting some weight and BF (goal is 150-155 though 155-160 will suffice...im 165-170 now), and maintaining squat proficiency.

This summer I'll try to develop a new philosophy, as mine clearly isn't working. Probably swallow my pride, put my ego to the side (rhyme not intended), stop thinking that I know everything, and listen to people for once in my life. Gotta learn from your mistakes.

Sorry if those last 2-3 sentences sounded conceited/douchy/elitist etc. It probably did, but that's where I'm at right now and how I feel. I'm looking forward to (hopefully) everyone's input and maybe I can throw in my .02 (got it right this time LBSS) when I feel like I can help.

Thanks for reading.
« Last Edit: May 10, 2013, 01:37:33 am 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

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #43 on: May 10, 2013, 07:38:52 pm »
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Dynamic Day:

Squat: 10x2x185, minimal rest between sets
Felt good, weight was perfect

Speed Pull: 6x2x185. Not as quick as I'd hoped. I rarely (if ever) deadlift so hopefully once I get the movement down better it will be faster.
Didn't have time for accessory work or hills as I had to go help coach baseball and was running late to begin with.

Light Abs

I decided on a westside split for lower body (max triples not singles most of the time) instead of 5/3/1, and probably a light squat workout on wednesday just for form purposes. Any suggestions for sets/reps?

Thanks for reading.


edit: I decided on 5/3/1 for my "Max Effort Work". Just want to keep it simple. Main goal for the summer is to get lean anyways
« Last Edit: May 11, 2013, 08:14:57 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

mdevin93

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Re: max's journal---goal of 44" standing vert
« Reply #44 on: May 13, 2013, 03:29:44 pm »
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Max Test From Last Week: 255x8. One Rep Calculation ~322, round to 320...90% of 320 ~290.

Back Squat: (135, 185)x5, 225x3, 245x1. Work set 245x10.
Speed Pull: 185x8x2  <-------------- Will start doing 6 sets of 2 instead of 8
DB Bulgarians (wide stance): 80x3x10e
Supported Leg Thrusts 4x15 (No weight)
Forgot to do reverse hypers :/

Going to go play some basketball later on, then hopefully 8-12 hills after that.

Thanks for reading.

edit: ran 10 fifty-sixty yard hill sprints on part of my high school's cross country course. pretty steep incline, the whole thing is a quarter mile. I don't know how we used to do workouts up that thing haha
« Last Edit: May 13, 2013, 08:00:39 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