Author Topic: road to 35 RVJ  (Read 13876 times)

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flyingthunder

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Re: road to 35 RVJ
« Reply #30 on: September 11, 2012, 12:13:54 pm »
0
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #31 on: September 13, 2012, 03:23:40 pm »
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Did lower body today. Sadly my lower back is still causing some problems cause of that I replaced squats with leg press :wowthatwasnutswtf:
Anyway was a good workout
leg press: 90kgx10 150kgx8 175kgx5 175kgx5 175kgx5
calfraises 3x15 22.5kg barbell
walking lunges 20kg per dumbell 3x6
leg raises 3x15 some situps and core stabilasation
finished the workout with backraises cause that helps often when I got that kind of pain in my back
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #32 on: September 16, 2012, 04:12:14 pm »
0
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #33 on: September 18, 2012, 01:53:11 pm »
0
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #34 on: September 19, 2012, 05:15:33 pm »
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upper body day ...
chin ups 3x12
Bench press 60kg 3x8 kind of stagnating with this
dumbell row 3x10 17.5kg
dumbell shoulder press 3x12 13.5kg per dumbell
incline benchpress 3x10 15kg per dumbell
dips 3x to failure
curls 3x10 22.5kg
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #35 on: September 23, 2012, 11:37:44 am »
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Today was my last workout for the next 6 days cause im going to be on vacation.
Wasn't the best workout cause I had a hangover :D
Chin ups 10,8,8
Benchpress 3x8 60kg
Shoulder press 3x10 13.5kg per dumbell
Shrugs 3x10 12 kg per dumbell
Dumbell rows 3x10 17.5kg
Chest flyes 35kg 3x10
Dips 3x12
Curls 13.5kg per dumbell
Legpress (lower back is ok but in the condition I had today legpress was more safe)
                 8x120kg 6x165kg 5x175 5x175
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

TKXII

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Re: road to 35 RVJ
« Reply #36 on: September 23, 2012, 11:44:34 pm »
+1
welcome to the forum.

In response to harvey and the discussion on page 2, I will say that I recommend to perform plyos during or after a workout if the squat reps are below 3 per set. Otherwise you are dealing with a fatigued muscle which wil train the nervous system to jump slowly, theoreticlly. doing plyos afer a set of 8 reps for instance isn't a good idea. But after a heavy set of 2, the muscle is not under tension long enough to be compromised for a few maximal jumps. However performing slalom jumps or lunge jumps or a plyometric exercise that fatigues the quads is a bad idea. I'm talking 2-5 maximal jumps in between sets of squats.

But yeah I think if you really like jumping continue with all the slalom jumps, but if you're just ding them for vert, I reocmmend focusing entirely on squatting and not getting distracted with too many plyo variations. I did all these dif types of plyos at your age when I first was getting startd and got nowhere till now when i started training strength consistently. Be consistent and train smart.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Raptor

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Re: road to 35 RVJ
« Reply #37 on: September 24, 2012, 04:39:54 am »
+1
welcome to the forum.

In response to harvey and the discussion on page 2, I will say that I recommend to perform plyos during or after a workout if the squat reps are below 3 per set. Otherwise you are dealing with a fatigued muscle which wil train the nervous system to jump slowly, theoreticlly. doing plyos afer a set of 8 reps for instance isn't a good idea. But after a heavy set of 2, the muscle is not under tension long enough to be compromised for a few maximal jumps. However performing slalom jumps or lunge jumps or a plyometric exercise that fatigues the quads is a bad idea. I'm talking 2-5 maximal jumps in between sets of squats.

But yeah I think if you really like jumping continue with all the slalom jumps, but if you're just ding them for vert, I reocmmend focusing entirely on squatting and not getting distracted with too many plyo variations. I did all these dif types of plyos at your age when I first was getting startd and got nowhere till now when i started training strength consistently. Be consistent and train smart.

Ah...

What's that smell?

A breath of fresh air from Avishek?

flyingthunder

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Re: road to 35 RVJ
« Reply #38 on: September 30, 2012, 12:00:02 pm »
0
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #39 on: October 01, 2012, 04:24:31 pm »
+2
Today I was sore from squatting yesterday and my flu but still I was able to throw down my first  :personal-record:dunk on 10feet  :personal-record:
 :ibjumping:
I´m going to keep on the work next goal dunk regullary in games :))
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #40 on: October 03, 2012, 10:50:30 am »
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Upper body day...
bench press 10x45kg 8x55kg 8x60kg 8x62.5kg 5x62.5kg 6x60kg secound set with 62.5kg was a total desaster so I lowered the weight
Chinups 10 10 12
Dumbellrows 20kg 3x8
Dumbellshoulderpress 15kg 3x8
Incline benchpress 15kg per dumbell 3x10
Shrugs 3x12 13.5kg per dumbell
Tricep pulldown3x12 35kg
Curls 12.5kg per dumbell 3x10
Lower body tomorro
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #41 on: October 04, 2012, 01:39:02 pm »
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Workout went pretty good at the squats I felt like being able to do 1-2reps more so im going for 100kg again next session
Squat: 12x 15kg 10x55kg 8x75kg  3x5 95kg
Walking lunges 20kg per dumbell 3x6
Smith machine calf raises (stole that from kingfish :D) 3x10 55kg
Lower back machine 3x12 65kg
Leg raises 3x15 stabilasation work
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #42 on: October 05, 2012, 06:05:53 am »
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since the season starting soon and I´ve training during weeks I´m going to do only one plyometric session per week cause I think training and games will provide a good amount of plyometric work. So I´m going to focus on strengt till I got  my squat around 120-130kg
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #43 on: October 06, 2012, 01:04:14 pm »
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Upper body day....
Chinups 3x10
Benchpress 10x45kg 8x55kg 8x62.5kg 7x62.5kg 6x62.5kg
Dumbell shoulderpress 15kg 3x8
Dumbellrows 3x8 20kg
Chest flyes 35kg 3x10kg
Shrugs 3x12 13.5kg
Tricep pulldown 3x12 35kg
Curls25kg 3x10
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: road to 35 RVJ
« Reply #44 on: October 10, 2012, 03:59:36 pm »
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Wanted to work out legs today but they are pretty much fucked up cause off my stamina grades in PE class 6.8km in 30min .... wasn´t used to that kind of running anymore anyway A+ :D
But I think my legs will need at least two more days to recover.
So I did upper body today
Chinups 12 12 10
Benchpress
10x45kg 8x55kg 7x65kg 5x65kg 10x55kg 10x55kg benching was kind of weird the firsr set with 65kg felt good but the next one was a desaster s I lowered the weight. I dont know why I don´t have power anymore after the first set of my    heaviest workweight any suggestions on that guys ? Bench is the only lift were this happens :D

Dumbell rows: 20kg 10 8 8
dumbell shoulderpress 15kgx8 13.5kgx8 13.5kgx8 I guess the bench fatiqued my shoulders
dumbell shrugs 15kg 3x12
reverse cable flyes 22kg 3x10
dips 3x10
bicepcurls 3x10 12.5kg per dumbell
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg