Tuesday 24th April - Cycle 4 Get Lower Body Strong + Lean up - Week 4 - Day 1 - Strength Peaking - Microcycle 2
Better workout, jumps were good, but squats did not feel so good
Restart the mini-cycle next workout on Sunday in 5 days time. Plenty of time to rest
Body weight at gym - 205lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
15sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes
1) dynamic stretches and swings
2) back extension x 4 + 6 twisting to each side
3) sit up complex on swiss ball
4) standing side leg raise x 5 each side
5) Prone Scorpion - x10 each leg alternating
6) Lying on back Scorpion under - x10 each leg alternating
7) hurdle over and unders x 5 each direction and type
8) glute bridge x 10
9) Single leg SLDL mobility walks
10) various hops
11) 40lb bar complex - slow hang clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 5 reps each, 3 on the jerks
12) various hops, prime times, running in the spot drills, low 6 inch altitude drops and depth jumps
Powercleans + Vertical Jumps
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, short run of prime times, running one leg jump, rest 30 secs, then a set of 2 standing jumps going higher/harder each time.
did these in between the warm up sets on squats from bar to 225lbs - 2 mins after each squat set
1) hang powercleans from various positions - Bar x 4
rest 2mins
a) Speed hops on a 3 inch step x 5
b) short run of prime times
c) running on leg jump
rest 30 secs - and 20 sec rest between each jump
a) one step VJ
b) standing Vertical jump
NEW PR!! + 0.75 inches
c) 3 step vertical jump
2 hard sets total, plus a few more 2 legged jumps. Very explosive today.
At first my standing VJ was 2 inches under the fire exit ceiling, and I wasn't able to touch the ceiling on the one step VJ. Got annoyed, tried it again, and touched the ceiling easy on the 1 step VJ. Then dipped down super fast on the standing jump and woah, jumped higher than I have ever, got within half an inch of the ceiling. That means my standing VJ is about 32.5 inches now
I seem to convert over any strength gains I have into vertical jump power without having to do any high intensity plyos or much explosive work at all. Just jumping itself and speed hops is enough to do the trick.
Full Oly Squats - oly shoes - no Belt
Warm ups - controlled down, power up - frontsquat, rerack, rest 30secs, backsquat
in sneakers
frontsquat - Bar x 3, 95lbs x2, 135x2, 185x2
backsquat - bar x 5, 95lbs x 3, 135x3, 185x3, 225x3, then in oly shoes 255x2, 285x2, 315x1
controlled
1) 335lbs x 5 (+5lbs) --> gut busting strain on last rep
Squats didn't feel very good today, not very comfortable at all, but at least the bar felt lighter on my back when the weights got heavier, and walking out 335lbs is not a problem anymore.
I barely just made the 5th rep with 335lbs! Definitely an all out effort. Last rep took 3.5+ secs from start to finish, pretty quick considering the amount of strain! That would suggest I am rate/speed dominant. 335x5 all out puts my 1RM at 375lbs. Ratio of 1.83 x bodyweight. The highest ratio I've had in a while and that's why I'm jumping better
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Putting that 1RM into my powersnatch/high hang powerclean to VJ formula -
high catch powersnatch/high hang powerclean with minimal dip = 45% of my full squat 1RM
High catch powersnatch/high hang powerclean with minimal dip = 168.75lbs
168lbs divided by 205lbs recent gym bodyweight (with shoes etc) = 0.823
Distance from hip crease (where the bar is in a powersnatch before it shoots up at full extension) to where I catch the bar = 39.5 inches
0.823 x 39.5 inches = 32.5 inch VJ
damn accurate
Short term goal - Get gym bodyweight down to 200lbs, full squat to 405lbs = 35-36 inch VJ
video of the 335x5 set
right click on link and save to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat_335x5_24April07.mpg
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Rotating Sets between each exercise
Resting 2 mins
split leg Good Mornings - narrow split - high bar - oly shoes - no belt
warmups - BW x 5 , Bar x 3, 75lbs x 3 each side
just the warmups
Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 3 sec pause at bottom - sneakers - alternating legs
warmups - BW x 3, 75lbs x 2 each side
1) 95lbs x 4 each side
2) 95lbs x 4 each side
Snatch Grip Deadlift - RDL style - oly shoes - no belt
warmups - normal grip - 89lbs x 3, 155x3
power up, controlled down
1) 205lbs x 3 - normal grip
2) 205lbs x 3 - hook grip
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Cooldown and stretches
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
full squats - BW x20
reverse hypers - BWx20
lower body stretches and some upper body ones