Author Topic: T0ddday Journal  (Read 35471 times)

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Raptor

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Re: T0ddday Journal
« Reply #15 on: August 26, 2011, 04:05:43 pm »
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Oh, I wasn't aware of your knee tendinitis.

But the anterior tilt is usually due to tight hip flexors... I have it too.

T0ddday

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Re: T0ddday Journal
« Reply #16 on: August 29, 2011, 02:47:09 pm »
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8.29.2011:

BW: 198 (Gained three pounds over the weekend, terrible)

1) Overhead Squat: 5x135,145,155
2) Hang Power Clean: 5x265,4x265,4x265 (Was supposed to be 3x5 but had a poor fourth rep in my 2nd and 3rd set)
3) Full Squat:  1x225,275,315,345 (Mean to go to 365 at the least but felt pain in my knee at 345 and stopped)
4) Half Squat: 1x315,365,385,405,425 (My knee still hurt slightly on these)
5) Bench: 2x185,225,245,255,265

Jump Work:

1) 5xStanding Two hand Rim Touches (These mean my SVJ is about 31 inches... ouch).
2) Attempted Single leg jumps but my Achilles and my knees hurt far too much
3) 5 dunk attempts*

*Each dunk attempt got increasingly poor.  I got the last couple on video.  For some reason my ankle feels fine all morning and then I put on basketball shoes and my Achilles starts aching with every step.  My knee was bothersome in the weight room but after a few jumps was extremely painful.  Unfortunately my left knee and right ankle were bothering me most so I couldn't even do 1 footed jumps. 

Video:

<a href="http://www.youtube.com/watch?v=Pt6p4hvL-Zk" target="_blank">http://www.youtube.com/watch?v=Pt6p4hvL-Zk</a>


Btw, I have no interest in doing a drop step dunk.  But, so far if I use any approach whatsoever my knees and right ankle just can't bear it.  I had never really tested my vertical, but what's interesting is I don't think it's that much lower than it was at it's peak even though I am REALLY far from being about to do a legit dunk.  A couple years ago I would guess that my standing two footed vertical was only about 2-3 inches higher, but my running vertical jump had to be a good foot higher.  I would guess that I was probably able to jump ~33 and ~42 inches high (standing vs running) wheras now I am jumping  ~31 and ~33 inches high.  Part of that is the knee and ankle injuries that physically limit me but I think even if I am healthy I won't be able to hit the kind of height I did before with an approach.  I know this is essentially the result of being fat and the main cure for all of this is going to come in the kitchen rather than the weightroom :(.   I'm usually less strict with my diet on the weekend then during the week but.... gaining 3 pounds from Friday to Monday?!?!   Probably mostly water but still really disappointing.   I will simply have to become much more disciplined with my diet, especially on the weekends.  Unfortunately going to a southern wedding this weekend so that will be slightly difficult.  Also, hate lifting heavy while dieting... But I will lift singles for the rest of this week and then deload and rest for a week when I return for the wedding.  Then I will start a new macrocycle where I keep the volume low but dial down the intensity to 75%-80% for a bit which should coincide some very strict dieting.

*Hope everyone saw bolt get robbed yesterday btw.  Anybody else notice Blake twitch?




Clarence

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Re: T0ddday Journal
« Reply #17 on: August 29, 2011, 05:53:23 pm »
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Maybe you respond better to this than me, but I've found that a week off then lower volume and lower intensity = strength loss. 
For me, low volume + high intensity helps maintain strength better.

T0ddday

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Re: T0ddday Journal
« Reply #18 on: August 29, 2011, 06:50:43 pm »
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Maybe you respond better to this than me, but I've found that a week off then lower volume and lower intensity = strength loss. 
For me, low volume + high intensity helps maintain strength better.


I don't really know how I will respond because I have never done this.  But for the last 2-3 weeks I have had really high intensity on my main lifts (mostly singles and doubles with weights near training maxes).   I was thinking of lowering my intensity to about 80% of my training maxes and doing a couple sets of 5.  Would it be better to do just a few reps of more like 95%?  I am just not sure I will be able to have quality track workouts, get healthy to have good jump practice and lose weight if I work out with that intensity.  Honestly, strength is not priority number 1... When I ran my PRs and was much better at dunking cleaning 2 plates was hard and I could barely deadlift 4 plates.  But I weighed 175.  I would trade a lot of strength to get back to that weight!

What did you think of the new round of dunk attempts?  Any progress?  I really hope to get some attempts where I am a little bit healthy!

undoubtable

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Re: T0ddday Journal
« Reply #19 on: August 29, 2011, 06:57:09 pm »
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I think you could really benefit from some intensive tempo like running stairs and also double leg hops up stairs. Also submax jumps in form of pogos, tuck jumps, ankle jumps by way of jump rope and such. You're already very strong in your prime movers. Doing this type of work in medium/ high volume should help you lose weight a lot faster and also brace your ankles and knees for max jumps. It should also help you leave the ground quicker. I also agree with the low volume + high intensity work in the weight room. Hope to see you dunking soon man!!

Sucks so much about Bolt being disqualified, I really wanted to see what time he could put up. It was amazing watching him in the 1st round, dude moves unlike any other human being. Kind of looks like a avatar running among men.
GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

T0ddday

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Re: T0ddday Journal
« Reply #20 on: August 29, 2011, 07:13:29 pm »
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I do a lot of intensive and extensive tempo on the track already.  I am not going to do anything involving stairs because I don't like what stairs do to people strides but maybe I will start doing things like pogos and ankle jumps.  I am just so injured that I am afraid of hurting myself further by adding in more jumps to my week.  How will it accelerate fat loss though?  How many reps/sets of jumps are you talking about?

Bolt woulda low 9.7 but the looks of the rounds.  Whats really terrible is that he got drawn off. 

undoubtable

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Re: T0ddday Journal
« Reply #21 on: August 29, 2011, 07:59:35 pm »
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From experience, it has always worked well when I add high volume plyos along with a bunch of basketball pick up games to PR my vertical. I typically drop ~5lbs in a week or two and it makes max jumps practically effortless. I didn't consider that you were sprinting a lot so the effect on weight loss might not be greater but the combination of burning a ton of calories and working on specific jumping skills would be more effective in my opinion.

I'd typically do 2 days of these plyo workouts a week with ~100-150 contacts per session. Higher intensity jumps like tucks I'd keep to 5-6 reps per set and the ankle jumps would be in the 8-12 reps per set range. I'd also play basketball 2-3 days and lift only 1-2 days a week.

I know you're cautious of your ankles and knees but I'm sure it would help if you slowly implemented some plyos. The pogos and ankle jumps would def be a good place to start. You should get jumpers knee straps for your knees man, they're cheap and work real well too.

GOALS

Squat 340x3               Power clean 265

BP 225x3                    100m - 11.5

T0ddday

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Re: T0ddday Journal
« Reply #22 on: August 30, 2011, 12:21:05 am »
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Thanks for the advice about plyos.  I will try to add some high volume low intensity plyos in at least weekly for my next macrocycle.  Playing pick up basketball might be pushing it right now though.  Anyway....

8.29.2011: PM workout (Track)

1) Dynamic Warmup
2) 5 20's
3) 3 30's
4) 2 40's
5) 1 60
6) 2 Flying 20's

I MUCH prefer track workouts to trying to jump!  At least I feel slightly athletic.  All in all it wasn't extremely bad.  Funny how I can step on the basketball court and feel like my knees are shot and my achilles tendon is about to rupture but I put on my flats or my spikes and step on a track and feel great.  I guess that's why I like track.  Anyway, got the 40's in under 5 handtimed, from the whistle (equivalent to about a 4.4 football 40yd).  The flying 20's were both around ~1.95.  Clearly, this is where my form is REALLY lacking due to the high bodyweight.  My fastest 10 meter splits need to be under close to 0.9 for me to run 10.XX and I am pretty far from doing that right now.  For me 10.7 looks something like: 1.85+1.1+1.0+.975+0.925+0.90+0.95+0.975+1.0+1.05 and right now I am pretty close to that until 50 meters... Ahh... more motivation to lose weight.  Anyway, filmed a few starts, critique and enjoy:

<a href="http://www.youtube.com/watch?v=4IkS_qY01o4" target="_blank">http://www.youtube.com/watch?v=4IkS_qY01o4</a>

T0ddday

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Re: T0ddday Journal
« Reply #23 on: August 31, 2011, 01:04:27 pm »
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8.30.2011:

Tuesday PM:

1) Tempo: 7 150's w/50 meter walk recovery

*I felt my knees aching a bit which really isn't a good sign

8.31.2011:

BW: 196

Wed AM:

1) Warmup
2) Press: 5x125,135,145
3) Front Squats: 5x135
4) 30 BW Pullups

* My knees pain during front squat warmup was unbearable.  They will need some time to recover.  I will lift on Friday and do tempo again on Thursday but I will not jump or do anything explosive till next week.  The weight is finally starting to come off.  The rest and lighter weight will hopefully work well.  I had it in mind to try dunk practice again today but thought better of it after the weight work.  Tendinitis sucks.  The only positive to my knee tendinitis is that I don't notice my achilles tendinitis...  Hopefully, next week I will be fresh.  The break I am taking from Sat-Wed should give me no reason to cheat on my diet at the very least. 

T0ddday

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Re: T0ddday Journal
« Reply #24 on: September 04, 2011, 12:32:58 am »
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9.1.2011:

Thursday AM:  50 bodyweight pullups*

*knee pain limited me to avoid lower body exercises

Thursday PM:  Recovery Run:  1200m, 600m, 300m, 150m all around 17-18sec 100m pace

Friday AM:

BW: 199 (OK, unacceptable.  However, my diet starts when I return from labor day vacation!)

Hang Jump Snatch: 3x155,160,170,172
Front squat: 2x225,275,295,315
Quarter Squat: 3x315,405,495,585
Deadlift: 2x405,455,495,515,525*

*Deadlift seems surprisingly early.

*Happy to deadlift what is basically a PR.  My knees feel less painful and can't wait to try jumping again.  This horrible bodyweight is killing me, but I have maintained this weight while adding a lot of strength to my compound lifts.  After I deload next week I will focus on strength maintenence and diet.  Dunks and 180 are coming. 

T0ddday

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Re: T0ddday Journal
« Reply #25 on: September 07, 2011, 07:29:44 pm »
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Monday: Rest (Labor Day Vacation)

Wed AM:

BW: 202 (Just got back from a long weekend of Weddings and BBQs.  Diet Starts now)

1) Overhead Squat Warmup
2) Hang Powerclean 4x245,255,268
3) Full Squat: 2x225,275,315  1x335,355,365
4) Half Squat: 2x365,385  1x405,415,430
5) Bench:  2x225,245,255  1x260,263

Jump Work:  3 Standing Vertical Jumps*

* Knee pain flared up again from the standing jumps. Stopped after 3.  Really probably not worth jump training at this weight.  However, I have my absolute strength levels up within less then 20 lbs of my all time PRs for most lifts and some of my lifts have PRed recently.  I can't be mad at the strength gains I have had in the last 2 months and I probably wouldn't have had them if I had been dieting.  So... till Thanksgiving I will work to maintain or slightly increase lifts with my main focus to drop bodyweight.  Basically fasting except for protein and lean meats/green vegetables until then.  Hopefully this will work. 

gutts

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Re: T0ddday Journal
« Reply #26 on: September 07, 2011, 08:08:38 pm »
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<a href="http://www.youtube.com/watch?v=N1WsEfyHYTk" target="_blank">http://www.youtube.com/watch?v=N1WsEfyHYTk</a>
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T0ddday

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Re: T0ddday Journal
« Reply #27 on: September 12, 2011, 08:03:56 pm »
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I took last Friday off from weights and just did track work.  Had a short weekend family vacation.  Starting a new 10 week lifting macrocycle where I will cut weight very seriously.  So... no excuses, you all should see my bodyweight steadily decreasing.

Mon AM 9/12/2011:

BW: 200 (At least it's a nice round number to start at)

1) Overhead Squat: 3x115,135,145
2) Hang Powerclean 3x7x255
3) Full Squat: 3x5x315  
4) Half Squat: 2x3x365 
5) Bench:  7x185,6x190,5x195..rest...6x190,5x195,3x200 (failed on rep 4)
6) Pullups: BW:  7,6,5... rest 6,5,4

Jump Work:  Did a few vertical jumps.  Knee and ankle pain was bad but not as bad as last week.  Come pretty close to a dunk but still wouldn't count it.  Didn't video the jumps but got my last set of squats on video.  Can't figure out what I am doing wrong with my back.  Perhaps I am just weak from not going over 2-3 reps for about the last month.  Humbling to realize that 315 is actually a pretty difficult weight for me when I do more than a couple reps.  

<a href="http://www.youtube.com/watch?v=txW0oSfaoE4" target="_blank">http://www.youtube.com/watch?v=txW0oSfaoE4</a>

T0ddday

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Re: T0ddday Journal
« Reply #28 on: September 16, 2011, 06:33:07 pm »
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So, I have taken the advice of some more of our astute members and stopped maximal jumping until my knee and ankle tendinitis subsides.  Focus right now is on losing weight. Will now track total calories and protein.  One quick note is I picked up the heel cups and they def help the ankle.  I think someone accustomed to track spikes and olympic weighlifting shoes will benefit from a heel cup in basketball shoes as far as tendon stability.  The effect is slight but it's positive.   Any recap since monday:

9/12: BW 200,  Diet:  155, 1660 (Protein, total calories)
9/13: BW 199,  Diet:  205, 1800
9/14: BW 198   Diet:  216, 1740
9/15: BW 197   Diet:  183, 1970
9/16: BW 196   Diet:  Incomplete

* So it's working so far.  Lose a pound a day.  Will reach my goals in no time.  Hah. 


Anyway, my workouts:

9/12 PM:

1) 20,40,60m start
2) 800m jog (3 minutes)

9/13:
1) Stationary Bike: 45 min
2) Swiss Ball Glute Bridges: 2x20
3) BW Peterson Stepups: 2x5
4) PMGHR:  3x3  (not a full rep, not nearly a full rep :( )
5) Jump Rope:  3x50  ( I am really bad at this)


9/14:
AM:
1) Full Snatch/Drop Snatch: 5x45,65,75
2) Full Clean and Jerk:  1x135,155,175 
3) Rotary Hip: 2x15
4) Glute Press: 2x15x70
5) Ab/Adduction Machine:  2x15x150

PM:
Tempo: 5x200 w/100m recovery
2 mile jog

9/15:

1) Stationary Cycle: 1 Hour
2) 2x20 SB glute bridge
3) 2x5 BW Peterson Step
4) PMGHRH: 3x3
5) Jump Rope: 3x60 (i'm getting better)

9/16:

AM:
OHS: 3x115,125,135
Front squat: 3x5x245
1/4 Squat: 2x3x515
Lunge Walk: 2x16x135
Press: 7,6,5x 95,100,105 & 100,105,110


*Basketball:  On Friday I went to gym court to do low reactive jumping.  Ended up playing in a couple games and knees didn't bother me much and ankle hurt only slightly.  Still should be resting.  But after playing a game the rim started looking REALLY low.  This usually happens when I can jump high... stuff starts to look low.  Told myself I would attempt a dunk if it came in the flow of the game.  That didn't happen.  So I shut it down and iced.  Still, feeling more bouncy.  Can't wait till I am ~185 and I try jumping again. 

LBSS

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Re: T0ddday Journal
« Reply #29 on: September 16, 2011, 06:53:12 pm »
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what's the point of one-legged cleans?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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