Author Topic: road to 35 RVJ  (Read 13913 times)

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flyingthunder

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Re: road to 35 RVJ
« Reply #90 on: June 27, 2013, 06:05:29 am »
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yesterday upper body
Chinups 10 9 10
benchpress 55kgx8 77.5kgx6 77.5kgxg 77.5kgx5 75kgx7
dips 3x8
dumbellrows 3x8 25kg
shoulderpress 17.5kg per dumbell 8 8 10 mamybe going to try 20kg next time
incline benchpress 20kg per dumbell 12 10
Curls 30kg 3x8
dumbell curls two times to failure 13kg

lower body today
box squat smith machine 55gx8 95kgx8 115kgx7 115kgx7 115kgx6 115kgx6 115kgx6 filmed it to watch my form ... nearly parallel if I go lower it fucks my back up -.- I hate the smith machine

leg raises 3x12
side crunches machine 40kg 3x8
45 degree hyperextension 15kg weight plate 3x8
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 #91 on: July 05, 2013, 06:02:23 am »
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lower body workout.... legs felt really weak :(
smith machine squat 10x20kg 8x55kg 8x95kg 6x105kg rest with box 3sets 7x105kg
BSS 3x7 22.5kg per dumbell
calf raises smith machine 3x12 85kg
leg raises 3x12
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 #92 on: May 17, 2014, 10:28:07 am »
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Haven´t posted for a long time because I forgot my password :D
Right now I´m able to dunk inconsistenly.
Cause I have moved to an other city for college I now have a gym with a squat rack, no smith machine anymore.
Strength wise i´m at 110kgx5
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 #93 on: May 18, 2014, 06:12:18 pm »
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workout today

atg squats: 15x20kg 10x50kg 80kgx8 100kgx6 100kgx5 100kgx4 90kgx7
45 degree hyper extension single legged 3x8
+some core 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 #94 on: May 21, 2014, 05:22:48 am »
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upper body yesterday

benchpress: 20kgx15 50kgx10 80kgx6 80kgx6 75kgx9
incline benchpress: 60kgx8 60kgx8 60kgx9
pullups various grips: 4x10
t bar row: 3x8 40kg
shoulderpress: 22kgx8 22kgx8 20kgx7
Curls: 12kg 4x10

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 #95 on: September 26, 2015, 06:13:26 pm »
+1
Got the vertical jump program by joel smith from a friend. Going to try that out soon. I´m motivated for jump training again ;)
In the time I haven´t logged I ganined some more muscle and more strength on my squat but basketball und jumping was missing
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 #96 on: September 30, 2015, 01:37:57 pm »
+1
Monday workout:
Sprinting and some explosive plymometrics then some lifting
Squat: 10x20kg 10x60kg 8x90kg 10x90kg 10x90kg
Leg Curl: 3x8 60kg

Did the Plymotric routine from the program but did the worong lifts :D

Todays workout:
Medium intentensity Plyometrics with a lot of jumping variations
step ups 4x5 10kg per dumbell
skater squat 4x5 12kg

I´m not sure about the program cause it doesn´t include much heavy lifting
in fact no workout suggests a Squat weight over 80% of 1RM
What do you guys think about this?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

adarqui

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Re: road to 35 RVJ
« Reply #97 on: September 30, 2015, 07:05:40 pm »
+1
Monday workout:
Sprinting and some explosive plymometrics then some lifting
Squat: 10x20kg 10x60kg 8x90kg 10x90kg 10x90kg
Leg Curl: 3x8 60kg

Did the Plymotric routine from the program but did the worong lifts :D

Todays workout:
Medium intentensity Plyometrics with a lot of jumping variations
step ups 4x5 10kg per dumbell
skater squat 4x5 12kg

I´m not sure about the program cause it doesn´t include much heavy lifting

Quote
in fact no workout suggests a Squat weight over 80% of 1RM
What do you guys think about this?

not necessarily a bad thing. you can still achieve hypertrophy/strength gains using 80% 1RM. so, i imagine he tries to keep you 'fresher' by not going into 90%+ 1RM, and focus more on reactive/assistance exercises? i've never seen the program and i probably wouldn't be a great judge of it right now, but ya you can surely make gains without going 90+% on lifts. so don't disqualify it solely based on that.

what tempo does he say to perform those 80% reps? ie, the speed of the rep (down/up)? also, does he say anything about adjusting it if suddenly your '80% becomes 75%' etc?

pc!

flyingthunder

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Re: road to 35 RVJ
« Reply #98 on: October 02, 2015, 12:37:03 pm »
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Thanks for your opinion
The weigth goes from 60%-80% of 1RM
I found nothing about the speed of the exercises
Guess I´m just following the routines and see if it works for me
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 #99 on: October 03, 2015, 03:12:12 pm »
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Did short distance sprints bounding and single leg tuck jumps in the morning. Got to get more used to sprinting and bounding but was a good workout.

upperbody workout in the afternoon
hang clean to shoulder press 4x4 50kg
benchpress 10x20kg 10x50kg 5x80kg 5x80kg 8x75kg 8x75kg
standing shoulderpress 45kgx10 45kgx8
incline bench press 30kg per dumbell 2x8
dips 2 times to failure
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 #100 on: October 04, 2015, 11:11:19 am »
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back and leg workout:
squat: 10x20kg 10x50kg 12x85kg 12x85kg
skater squat 3x5 16kg

Barbell rows 3x8 60kg
wide chinups 3x10kg
reverse flyes 7kg per dumbell 2x10
Machine crunches 3x10 60kg
leg raises: 2x 12

overall a good workout guess I would have been able to go for 18 reps or so on the squats

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 #101 on: October 30, 2015, 08:19:48 am »
+1
joined the Track and Field training at my university. Did sprinting yesterday coach had some really good technical advice. Lets see if that does someting for my vertical. pretty sore today
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 #102 on: November 14, 2015, 01:33:44 pm »
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haven´t logged my last workouts. Sprint training with the track and field course on thursday was pretty inteense a lot more volume as suggested in the program.
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg