Author Topic: a fast and explosive donkey! (Read 1104148 times)

T0ddday · « **Reply #1665 on:** February 21, 2013, 09:02:00 am »

Quote from: LBSS on February 20, 2013, 10:19:10 pm

- squat 335 x 1; 345 x 1; 275 x 4,4
holy crap. i had 355 for sure, which would have been a PR tie. 345 went up fast. decided not to push it, though. no point in grinding. warmed up with HB until 135.

Just a few sessions of high-bar squatting and your already PRing in the low-bar. Carryover!

LBSS · « **Reply #1666 on:** February 21, 2013, 09:03:30 am »

Quote from: T0ddday on February 21, 2013, 09:02:00 am

Quote from: LBSS on February 20, 2013, 10:19:10 pm

- squat 335 x 1; 345 x 1; 275 x 4,4
holy crap. i had 355 for sure, which would have been a PR tie. 345 went up fast. decided not to push it, though. no point in grinding. warmed up with HB until 135.

Just a few sessions of high-bar squatting and your already PRing in the low-bar. Carryover!

lol. i wonder if the causation is actually there. either way, pleased.

Raptor · « **Reply #1667 on:** February 21, 2013, 11:22:41 am »

Quote from: T0ddday on February 21, 2013, 09:02:00 am

Quote from: LBSS on February 20, 2013, 10:19:10 pm

- squat 335 x 1; 345 x 1; 275 x 4,4
holy crap. i had 355 for sure, which would have been a PR tie. 345 went up fast. decided not to push it, though. no point in grinding. warmed up with HB until 135.

Just a few sessions of high-bar squatting and your already PRing in the low-bar. Carryover!

That's what I said to him too. It appears LBSS has very strong hips but is lacking in quad and calf strength/efficiency/power. If he gets that up then... you know...

LBSS · « **Reply #1668 on:** February 22, 2013, 08:27:31 am »

last night:

- mobility work x 30 mins

this morning:

- basketball x 30 mins
shit warmed over. i was 0-5 with three missed layups. that's what i get for not even being on a basketball court in almost three months.

- a few submax jumps
oof, bout as bad as i expected.

i'm not sure this is going to be a viable way to train running jumps, light bounds, etc. i'm going to try again the week after next. three ultimate games next week in three days (two tues, one thurs).

anyway, good job luke. in any event i'm glad to have forced myself out of bed this morning. discipline > *.

LoopieMclooperson · « **Reply #1669 on:** February 23, 2013, 02:03:46 am »

Quote from: LBSS on February 22, 2013, 08:27:31 am

anyway, good job luke. in any event i'm glad to have forced myself out of bed this morning. discipline > *.

I feel your pain tonight.

Keep plugging son, keep plugging.

LBSS · « **Reply #1670 on:** February 24, 2013, 10:20:46 pm »

limited time to work out today but got the essential in anyway.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder wonky, not sure what happened there.
MENTAL STATE: fine, hornier than usual

- warm up

- squat 335 x 1; 355 x 1 (PR tie); 285 x 4
PR tie with no psyche up at all. rep was solid. i have more in me, for sure. just the one back up set because i had to leave. did some box jumps in between sets.

will work out again tomorrow.

Raptor · « **Reply #1671 on:** February 25, 2013, 05:03:04 am »

Any explanations for the recent squat PRs? The high bar squat effect?

LBSS · « **Reply #1672 on:** February 25, 2013, 08:15:53 am »

Quote from: Raptor on February 25, 2013, 05:03:04 am

Any explanations for the recent squat PRs? The high bar squat effect?

could be that. really have no idea.

LBSS · « **Reply #1673 on:** February 26, 2013, 12:36:25 am »

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: stressed, a little sleepy but calmed down and woke up during warm ups

- warm up

- rudimentary hops

- SVJ x 5
all ~26, good stuff

- depth jump x 4
first one was at least 27, rest 26-27, will switch to higher box next time

- squat 315 x 1; 255 x 4,4
315 was messy, decided not to push it given the fact that i PR'd yesterday. first back off set also messy, second very fast and solid.

- C1: dimel DL 135 x 8
- C1: DB row 90 x 5
- C1: strict hanging leg raise x 10
- C1 info: 3 rounds, 30-60s between exercises. forgot hanging leg raises during the second round, not sure what happened there. grip very challenged by this circuit.

- stretch

LBSS · « **Reply #1674 on:** February 26, 2013, 09:21:04 am »

new kicks. these are even more garish than my last pair. ugly sneaks ftw.

LBSS · « **Reply #1675 on:** February 28, 2013, 09:56:51 pm »

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine, kind of blah

- warm up

- rudimentary hops

- depth jump x 4,4
low box +35 lb plate. my normal vent was taken so unsure how high these were. they didn't feel very explosive.

- squat 335 x 1; 345 x 1; 275 x 4,4
should have stuck with 335, which went up great. 345 was fine but a bit too grindy; i did not have 355 today. but hey, 2x bw.

- push press 135 x 4,4

- C1: hyper x 10,10; GHR x 3
- C1: strict hanging leg raise x10
- C1: DB row 75 x 10
- C1 info: 3 rounds, ~30s between exercises.
i've been a pansy with these circuits, time to start actually doing work on them.

- stretch

hungry. 2x bw squat again, this time legit, not 1.98 or some shit.

Raptor · « **Reply #1676 on:** March 01, 2013, 07:22:36 am »

You should really go with an explosive schedule for the next few weeks...

To give you examples:

1) You could try the JackM explosive schedule:

Monday:

Depth jump 6x3
Jump squat with 40 kg 4x5
Jump squat with 20 kg (empty bar) 4x5 (go back and forth between these 2 weights or wave-load)
Regular squat 3x3 with your 5RM

Friday: PR Day - maximal standing jumps, RVJ, sprints, one-leg jumps, broad jumps etc - measured stuff.

IMO getting away from regular slow squatting for quite some time (even in its MSEM form) could make a difference to you.

Repeat that until the measurements don't improve for 2 or 3 consecutive weeks, then you can go back to strength work.

There's also another choice, but I'd go with this ^^^ first one.

2) The other choice is this:

Reactive/Plyo workout:

Session A:

DJ 4x5 from high box (power)
Jump squat 2x5 with empty bar
Half squat 6x3 with 85% of max half squat

Session B:

4x5 DJ from medium box

Session C:

4x5 DJ from high box
Jump squat 2x5 with empty bar
Squat 3x3 with 5RM

This is cool too but I'd do with the first option of actually jumping on the field, sprinting etc. Sure we've had these discussions before but you never did anything like this... it would be interesting to see what you'd gain out of it.

LBSS · « **Reply #1677 on:** March 01, 2013, 08:14:58 am »

really interesting suggestions. i might have a hard time with the first one due to court/track access issues: even when i can get on a court it's early in the morning (very sub-optimal for me) and there are a bunch of dudes playing basketball on it until 20 minutes before it closes. my SVJ actually seems to be progressing now, and so is my squat, so i might stick with this current split for a little while longer, maybe until i can do my whole squat warm up high-bar without much discomfort.

if the basketball court starts being available on sunday afternoons, then i could do this for a while:

Quote

tuesday:
- SVJ low volume
- depth jump low volume
- squat up to heavy single + back-off sets at 80%
- push press
- circuit

thursday:
- SVJ low volume
- jump squat
- squat up to heavy single + back-off sets at 80%
- push press
- circuit

sunday (ME - go for PR's):
- sprint
- SVJ
- DLRVJ
- broad jump
- DL bounds

and once squat stalled to, switch to the JackM split. is it really only twice a week?

thanks for the input.

Raptor · « **Reply #1678 on:** March 01, 2013, 10:36:55 am »

Yeah it sounds good, what you've layed out. Obviously if you feel like you're improving right now then maybe it's not a good idea to change anything.

The JackM is 2 times per week (the explosive part) and 3 times the strength part.

In the strength part of it is 2 times plyos + strength and one time, in the middle, just plyos. You should be able to find it around.

LBSS · « **Reply #1679 on:** March 03, 2013, 10:35:42 pm »

yesterday felt sick so did not gym.

today:

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: loose, good mood, but not especially bouncy

- warm up

- rudimentary hops (barefoot)

- SVJ x 5
25-26.5

- depth jump 20" x 5
mostly 26 or ?, one 27. next time will use box between low and low-mid.

- SVJ x 2
27, 25. first one clearly benefited from the depth jump priming.

- squat 335 x 1, 275 x 4,4
will open with 345 soon. 335 went up well but i pushed it last time and regretted it. warming up high-bar messes up my positioning for the work sets, need to be careful about that.

- push press 145 x 4,4
hard

- C1: back extension x 10,10,10; +15 x 10
- C1: decline sit up +30 x 10
- C1: pull up x 7,7,7; inverted row x 10
- C1 info: 4 rounds. last round used a little bar for the back extensions.

- stretch

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Author Topic: a fast and explosive donkey! (Read 1104148 times)

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