Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: scoobychau on March 13, 2012, 05:26:16 am
-
Hi there, before I start, please ignore the negative about Jumpsole, I happen to got a pair cheap and used it as part of my vertical training journey.
I was not in shape, being out of the gym for near 3 month, taking care of my new born. BW at new height at 198lbs, and Bodyfat near 20%. I had completely lost my touch but decided to come back. So I dig out the jumpsole and started training with it.
For the pass 8 Weeks, I had been doing the follow each week.
2 X plyometric Jumpsole (60min 48 hours apart & never after a Squat day).
2 X upperbody circuit training (30-40min)
1 x Heavy squat session (40min)
1 x semi endurance basketball training (120min).
In terms of raw relative strength, I am back at 1.81BW squat. And after 8 week of plyometric, doing skipping, bounding, rim jump, depth jump, stepup jump, lounge jump etc. I feel like I am transforming a little.
However, Body fat ratio is still no good, I can see fatty tummy hanging belly. Anyway. I will continue to train. But I had read that at the end of each routine, one should DELOAD.. or have a Active Rest week... and test vertical after a week.
Could some one tell me more about deloading? Further more, I am going to continue to train and hope to reach my goal to dunk in NOV.
Should I start doing Jumpsole again with a weight vest on, and continue to Squat once a week? or should i change things up, may be try to do VJB for a few month and see how things go? what do u guys think?
Dunk on Baby Birthday! Will not Give up! :ibjumping:
-
If I were you, I'd just be trying to lose that fat before you start complicating things with deloads etc.
-
If I were you, I'd just be trying to lose that fat before you start complicating things with deloads etc.
This^^^
Imagine how well you'd jump at say ~12% bodyfat, with your posture dramatically improved and your muscle firing much better (better glute involvement) due to the improved posture. Your whole body would move different.
-
Thanks for the reply,
SO the question is how to lose fat / excessive weight Fast.
My company HR team started a "lets get fit program" where they hire nutrition specialist to monitor diet.
I got shortlisted due to my high BMI :P
It will started in 2 weeks, I guess that will help..
On top of that, I am doing 2 session of 30 min upper body circuit training (which is not too effective is fat lost)
Beside running 30min+ daily, is there any other method u can suggest me to lose fat fast?
-
Thanks for the reply,
SO the question is how to lose fat / excessive weight Fast.
My company HR team started a "lets get fit program" where they hire nutrition specialist to monitor diet.
I got shortlisted due to my high BMI :P
It will started in 2 weeks, I guess that will help..
On top of that, I am doing 2 session of 30 min upper body circuit training (which is not too effective is fat lost)
Beside running 30min+ daily, is there any other method u can suggest me to lose fat fast?
All that cardio and circuit training isn't going to do anything for your body fat loss goals if you don't fix your diet and start eating healthier food and less calories than you currently are....
-
All that cardio and circuit training isn't going to do anything for your body fat loss goals if you don't fix your diet and start eating healthier food and less calories than you currently are....
Thanks, i will look in to that for sure, starting this day!
-
De-load calories.
-
De-load calories.
hahaha, one more and you're officially on a role with the quick one-liners.
-
Update from Yesterday Squat day.
At BW 192lbs.
Squatted 385lbs 85% to parallel squat !
Grind it up, not explosive.
Thats is 2.005 X BW
:ibsquatting:
-
85% to parallel squat? What does that mean? ::)
-
85% to parallel squat? What does that mean? ::)
lol , give him a break!
It's obvious , his depth was 85% of the parallel depth , the distance he went down with the bar was 85% of the distance he would go to get to parallel, like we say half-squat ( 50% ) or quarter squat ( 25% ).
8)
-
Yeah I thought so but wanted to hear HIM say this... he could've just as well (although not as likely) meant a % of 1RM or something.
Plus I bet he was more like 87.23%.
-
i took it as squatting 85% (385 lb) of 1RM to parallel depth. :wowthatwasnutswtf:
still laughing at lance's comment though.
-
^^^
Yes , you guys are right , i would have gotten confused too probably if i haven't read his journal first , it's much more clear there:
120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)
Edit : oh wait , it could still mean what you are saying.
I'm an idiot! :P :wowthatwasnutswtf: :uhhhfacepalm:
-
^^^
Yes , you guys are right , i would have gotten confused too probably if i haven't read his journal first , it's much more clear there:
120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)
no, you're not an idiot vag :) that's what can happen when a comma disappears.
385lbs X 1 Squat at 85%, parallel
:F
crap, hope i didnt mess up the quotes.. posting from links.
Edit : oh wait , it could still mean what you are saying.
I'm an idiot! :P :wowthatwasnutswtf: :uhhhfacepalm:
-
:uhhhfacepalm:
lol at my poor English.
some one could look at it and think i am doing 85% of the 385lbs :uhhhfacepalm:
Must De-load the calorie!!!!
-
i still don't get it. i thought what vag thought, that he'd gone to 85% of parallel depth. seemed kind of odd.
so what was it?
1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other
-
haha.. now scoob says, 85% *OF* the 385, with sarcasm, everyone's brains fried.
i still go with he's squatting 85% of 1RM (385) to parallel.
:F
-
Hahahahaha , brain-fuck!
I will stick to 385lbs at 85% depth ( 8,5/10 squat ).
Place your bets gentlemen, LMAO!
some one could look at it and think i am doing 85% of the 385lbs :uhhhfacepalm:
Mind = blown! :o
-
Of cause is 85% of the full squat.
So not yet parallel but close to, is what i mean..
:uhhhfacepalm:
-
VAG + LBSS = CHAMPIONS
-
awesome thread
-
isn't 85% of a FULL squat, parallel though?
in fact, 85% of 100% (ass too calves) depth, is probably below parallel.
i win. thanks for playing.
-
:F
-
jumpsoles and a partial squat thread.. no dunking is going to happen here
:uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
-
isn't 85% of a FULL squat, parallel though?
in fact, 85% of 100% (ass too calves) depth, is probably below parallel.
i win. thanks for playing.
Dam, u are right.. I lost on this one.. :wowthatwasnutswtf:
-
isn't 85% of a FULL squat, parallel though?
in fact, 85% of 100% (ass too calves) depth, is probably below parallel.
i win. thanks for playing.
Dam, u are right.. I lost on this one.. :wowthatwasnutswtf:
hah
confirmation :D
-
jumpsoles and a partial squat thread.. no dunking is going to happen here
:uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
lol