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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Saturday 5th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 3 - Day 2 - Lower body Strength - Micro cycle 5
I decided to take a week off, because all the signs of an impending system shutdown are there, and I'm feeling a little beat up etc. Feeling much better already, body is feeling great right now after 6 days off.
And it looks like with the current setup 3 weeks is about the most I can take before I need a break, so I will roll with that. Although I maybe just doing too much, as I had to miss the snatch grip deadlifts in this workout due to the gym shutting, and even though I did more squat reps with heavier weights I felt much less sore and drained the next day...that's despite the fact I don't use heavy weights with SGDL either....
So I will definitely drop the snatch grip deadlifts on this day in the next block and see how it goes. Squats and GMs are all I need. The powercleans on day 2 will cover all my pulling needs, I certainly feel them in my hammies a lot in the initial pull from the floor.
This is my last workout on Saturday a few days back
Body weight at gym - 199lbs in winter clothing
Workout time - 1.25 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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x1
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1, 275x1
controlled - 4.5 mins rest
1) 285lbs x 5 (--> really hard
2) 285lbs x 8 --> (+2 reps) in Oly shoes - hard strain on last rep
3) 315lbs x1 , rest 1min, 315lbs x1
I don't what went wrong today, but I was feeling ok during the warmups, but the first set with 285lbs was bitchin hard and heavy as well. Form was terrible. Then on the 2nd set I cranked out 8 reps! Maybe I just needed a better warmup, which is kinda crazy given the volume of stuff I have already done. I dunno, longer warmup needed = overreaching......
Then I did 315lbs for 2 singles, first one was good, but kinda slow, 2nd one was hard. Certainly felt heavy on my back and core, been a while since I used 3 wheels. I did these to get some confidence in me to do the planned 315lbs 3x4 next week, which I won't be doing anymore due to this week off
At least the 225lb warmup frontsquat single is feeling better, I don't get as dizzy anymore, so upper body is getting stronger. Fairly "easy" for legs now.
So will start to do doubles next block and then eventually triples with it before I go up in weight.
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3
95lbs x8
---
Cooldown and stretches
lower body stretches and some upper body ones
I decided to take a week off, because all the signs of an impending system shutdown are there, and I'm feeling a little beat up etc. Feeling much better already, body is feeling great right now after 6 days off.
And it looks like with the current setup 3 weeks is about the most I can take before I need a break, so I will roll with that. Although I maybe just doing too much, as I had to miss the snatch grip deadlifts in this workout due to the gym shutting, and even though I did more squat reps with heavier weights I felt much less sore and drained the next day...that's despite the fact I don't use heavy weights with SGDL either....
So I will definitely drop the snatch grip deadlifts on this day in the next block and see how it goes. Squats and GMs are all I need. The powercleans on day 2 will cover all my pulling needs, I certainly feel them in my hammies a lot in the initial pull from the floor.
This is my last workout on Saturday a few days back
Body weight at gym - 199lbs in winter clothing
Workout time - 1.25 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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks
Full oly Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x1
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x1, 275x1
controlled - 4.5 mins rest
1) 285lbs x 5 (--> really hard
2) 285lbs x 8 --> (+2 reps) in Oly shoes - hard strain on last rep
3) 315lbs x1 , rest 1min, 315lbs x1
I don't what went wrong today, but I was feeling ok during the warmups, but the first set with 285lbs was bitchin hard and heavy as well. Form was terrible. Then on the 2nd set I cranked out 8 reps! Maybe I just needed a better warmup, which is kinda crazy given the volume of stuff I have already done. I dunno, longer warmup needed = overreaching......
Then I did 315lbs for 2 singles, first one was good, but kinda slow, 2nd one was hard. Certainly felt heavy on my back and core, been a while since I used 3 wheels. I did these to get some confidence in me to do the planned 315lbs 3x4 next week, which I won't be doing anymore due to this week off
At least the 225lb warmup frontsquat single is feeling better, I don't get as dizzy anymore, so upper body is getting stronger. Fairly "easy" for legs now.
So will start to do doubles next block and then eventually triples with it before I go up in weight.
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
BW x3+3, Bar x 3+3 more each side split leg style, 95lbs x 3
95lbs x8
---
Cooldown and stretches
lower body stretches and some upper body ones
Looks like you're doing some interesting stuff. I never saw your journal before. How much do you think you can add to your vertical if you train for it? I thought it was mostly genetic.
I've been squatting for about nine months, but it doesn't seem like my vertical's gone up. If anything, I'm a lot heavier, so it feels a little dangerous when I try to jump high lol.
I'd love to add a few inches to my vertical, because I think I'd be able to dunk. Despite my fatness, I can grab the rim, so I'm somewhat close.
I've been squatting for about nine months, but it doesn't seem like my vertical's gone up. If anything, I'm a lot heavier, so it feels a little dangerous when I try to jump high lol.
I'd love to add a few inches to my vertical, because I think I'd be able to dunk. Despite my fatness, I can grab the rim, so I'm somewhat close.
coolcolj
New member
u418936 said:
how much you weigh and how much you squat? You probbaly won't see any significant gains until your full squatting at least 1.5x bodyweight for reps I'd say. If your at the 2x bodyweight then you should have a 32-35 inch vertical jump, anything higher would require a 2.5 or higher squat strength levels from what have seen.
anything above 36 inches would be like been able to sprint the 100m in the low 10s, ie pretty high level, anything above 40 is pretty rare and elite
Also fatigue from training will mask any gains you may have gotten. Most people training are usually somewhat overtrained
I guess it depends, it's much easier for someone who has never jumped before to go from 20 to 32 inches. But much harder for an experienced person to go from 32 to 40 inches. I know of 2 people who took their vertical jumps from the low 20s to over 40 inches. They did it by getting really strong relative to their bodyweights but they are also fast and explosive. It ddn't happen eovernight though, took a few years of dedicated training
read
http://www.higher-faster-sports.com/verticaljumpfaq.html
coolcolj said:
I weigh 240ish. I mostly front squat now (lower back issues), but I can back squat 405x5. I squatted about this much in high school (10+ years ago), so maybe the gains I've made in leg strength is just muscle memory.
Before I started the 5x5, I didn't lift too often, but I played basketball a few times a week. After squatting for a few months, I feel stronger but less explosive. I never worked on jumping, so training would probably help some. It's incredible that some people can add 20" to their vertical leaps.
coolcolj
New member
Saturday 12th July - Cycle 4 Get Lower Body Stronger + Get Lean - Week 1 - Day 1 - Lower body Strength - Micro cycle 6
Starting a new microcycle.
Man that week off makes a big difference. I feel so much better, granted I wasn't that fresh today and can always do with more sleep, but everything felt so different for the better. My balance in the single leg kneeling deadlifts
was rock solid my form in squats much better and so on. I have always felt that when you overreach balance, skill and co-ordination go down the tubes
I've started doing a knee stretch/glute activation move where you knee on a sofa and then push the hips forward as far as possible - this really stretches the hip flexors better than anything I have tried and to do so your glutes have to fire as well, so you kill two bird with one stone. I do this for 15 secs and then sit my as to my heels to stretch the quads and repeat 3 times. been doing it daily. Better than glute bridges and Bulgarian split squat type stretches IMO. I believed these really helped my mobility and squats today.
Body weight at gym - 199lbs
Workout time - 1.25 hours
Workout rating - 8/10
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x2, 285x1
controlled - 4.5 mins rest
1) 295lbs x 5 --> moderate hard strain on last rep
2) 295lbs x 6 --> in Oly shoes - hard strain on last rep
Moving on up, almost at my goal of 295lbs for 2x7. Weights were still kinda heavy and hard, but in a good way. Squats felt real good today, joints felt smooth and lubricated. I changed my form a little, doesn't look too much different, but I was able to stay tighter, and it caned my hamstrings like nothing! If you see the vid of my squats below, my knees still go way forward thanks to my better ankle mobility, but I still felt it my hammies a lot, I think it's because I lean forward much more rather than sitting inbetween my legs. So not really strict oly style anymore, more athletic back squat or something.
Frontsquat warmup set with 225lbs feeling stronger, still some dizzy feeling, but I can stay stable and solid with good control of the weight so I doubled it, and eventually will triple it. Not hard for my legs though.
Strong enough now to move my powerclean worksets up to 185lbs next workout.
video of my 295lb squat sets - first set in Nike Frees and 2nd in oly shoes.
Right click on video and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat295x5_x6_12Aug07.mpg
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
Bar x 3+3 more each side split leg style, 95lbs x 2, 135x1
155lbs x 5
solid, will eitehr stay here for a while or solwly go up 5lbs each workout.
---
Cooldown and stretches
lower body stretches and some upper body ones
Starting a new microcycle.
Man that week off makes a big difference. I feel so much better, granted I wasn't that fresh today and can always do with more sleep, but everything felt so different for the better. My balance in the single leg kneeling deadlifts
was rock solid my form in squats much better and so on. I have always felt that when you overreach balance, skill and co-ordination go down the tubes
I've started doing a knee stretch/glute activation move where you knee on a sofa and then push the hips forward as far as possible - this really stretches the hip flexors better than anything I have tried and to do so your glutes have to fire as well, so you kill two bird with one stone. I do this for 15 secs and then sit my as to my heels to stretch the quads and repeat 3 times. been doing it daily. Better than glute bridges and Bulgarian split squat type stretches IMO. I believed these really helped my mobility and squats today.
Body weight at gym - 199lbs
Workout time - 1.25 hours
Workout rating - 8/10
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
4) hurdle over and unders x 5 each direction and each type
5) back extension x 4 + 4 twisting to each side
6) sit up complex on swiss ball
7) Prone Scorpion - x10 each leg alternating
8) Lying on back Scorpion under - x10 each leg alternating
9) glute bridge x 10
10) Single Leg SLDL mobility walk
11) knees as far forward as possible lunges - BW x 5
12) single leg kneeling deadlift 2x3 each side
13) military press - bar 2x5, snatch grip behind the neck 1x5
14) Cossack side to side lunging 1x8 each side
15) various hop patterns
16) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 2 on presses and 3 on the jerks
Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - controlled down, powered up - frontsquat, rerack, rest 40secs, backsquat
frontsquat - bar x3, 95lbs x3, 135x3, 165x3, 195x3, 225x2
backsquat - bar x4, 95lbs x4, 135x4, 165x4, 195x3, 225x3, 255x2, 285x1
controlled - 4.5 mins rest
1) 295lbs x 5 --> moderate hard strain on last rep
2) 295lbs x 6 --> in Oly shoes - hard strain on last rep
Moving on up, almost at my goal of 295lbs for 2x7. Weights were still kinda heavy and hard, but in a good way. Squats felt real good today, joints felt smooth and lubricated. I changed my form a little, doesn't look too much different, but I was able to stay tighter, and it caned my hamstrings like nothing! If you see the vid of my squats below, my knees still go way forward thanks to my better ankle mobility, but I still felt it my hammies a lot, I think it's because I lean forward much more rather than sitting inbetween my legs. So not really strict oly style anymore, more athletic back squat or something.
Frontsquat warmup set with 225lbs feeling stronger, still some dizzy feeling, but I can stay stable and solid with good control of the weight so I doubled it, and eventually will triple it. Not hard for my legs though.
Strong enough now to move my powerclean worksets up to 185lbs next workout.
video of my 295lb squat sets - first set in Nike Frees and 2nd in oly shoes.
Right click on video and save first to avoid errors
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FullSquat295x5_x6_12Aug07.mpg
---------
Narrow stance Good Mornings onto toes - high bar - oly shoes
3 sec pause at bottom and hold at top on toes
Bar x 3+3 more each side split leg style, 95lbs x 2, 135x1
155lbs x 5
solid, will eitehr stay here for a while or solwly go up 5lbs each workout.
---
Cooldown and stretches
lower body stretches and some upper body ones
coolcolj
New member
Man I gotta say dropping the snatch grip deadlifts was the best idea. Not only does it shorten my workouts down a lot, but I'm nowhere near as sore with them in and I don't feel drained at all, not even sapped!
This is quite a bit of difference as I'm squatting with heavier weights too.
Still I'm still sore though... all my squat muscles and upper back are sore, hammies especially. But I can at least walk down stairs normally unlike in past weeks
Even though I feel better, I think I will make that week off every 3 weeks a permanent thing now. I know of a powerlifter who made huge gains when he also did the same thing taking a week every 3 weeks. His squat went from 501 to 950 in 3 years during this stretch he started taking that regular week off... 8-9 workouts in 30 days and drug free.... Low volume, low frequency, lots of rest
I certainly get stronger after each week off, and hopefully like in last microcycle, my vertical jump goes up an inch too
Might even drop the high rep wide stanced squats from my 2nd workout too...just do jumps, powercleans/olys and some upper body work.
This is quite a bit of difference as I'm squatting with heavier weights too.
Still I'm still sore though... all my squat muscles and upper back are sore, hammies especially. But I can at least walk down stairs normally unlike in past weeks
Even though I feel better, I think I will make that week off every 3 weeks a permanent thing now. I know of a powerlifter who made huge gains when he also did the same thing taking a week every 3 weeks. His squat went from 501 to 950 in 3 years during this stretch he started taking that regular week off... 8-9 workouts in 30 days and drug free.... Low volume, low frequency, lots of rest
I certainly get stronger after each week off, and hopefully like in last microcycle, my vertical jump goes up an inch too
Might even drop the high rep wide stanced squats from my 2nd workout too...just do jumps, powercleans/olys and some upper body work.
coolcolj
New member
well one of them is the guy who wrote the above article 
one thing those 2 guys have in common, they were both really strong for their bodyweight. boths qutting over 2.5x bodyweight, one at 3xBW. Also both were lean and 5'9"
165lbs 43 inch and 200lbs 46 inch vertical jump respectively
one thing those 2 guys have in common, they were both really strong for their bodyweight. boths qutting over 2.5x bodyweight, one at 3xBW. Also both were lean and 5'9"
165lbs 43 inch and 200lbs 46 inch vertical jump respectively
coolcolj
New member
Wednesday 15th August - Cycle 4 Get Lower Body Stronger + Get Lean - Week 2 - Day 1 - Power and Light Lower/Upper Prehab-Rehab - Micro cycle 5
Pretty good workout, nice and powerful on the cleans and jumps, but did start to drag a bit on the upper body work. Just as well I have cut out the wide stance high reps squats too!
Haven't jumped in 2 weeks, and as expected after that 1 week break, my vertical jump has gone up a little again. Sweet.
Weighed 197lbs in winter clothing at the gym, so I should be around 196lbs now in t-shirt and shorts.
Body weight at gym - 197lbs in winter clothing
Workout time - 1.75 hours
Workout rating - 8/10
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 8
8) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
Rotating Sets between each exercise
Resting 3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump
then a set of 3 altitude drops off 6 inches
repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height
then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set
on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing
----
1) a set of 5 speed hops on a 9 inch step,
rest 1 min
10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
on 2nd set
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
d) standing VJ
for 2 sets total - except I didn't do any speed hops the 2nd time around
All jumps just as good as my current bests, but standing VJ is up a little, so it's about 31.5 inches. Not bad considering this is after some powercleans to with 10lbs more weight than last time.
Felt lots of hammie action in my jumps, depth jumps felt really good timing wise. 3 step jump felt explosive as hell. Landings all rock solid and soft.
Power Cleans - in Nike Free 5.0 shoes
Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + High Hang powerclean + 2 power jerks - 89lbs, 109lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2, 175lbs x 1
Powerclean - with 15 secs reset between each rep
185lbs 2x3
Upped the weight 10lbs, on powercleans and power jerks
Solid sets. Form felt good and things felt explosive enough. Can't believe how much more comfortable 185lbs feels compared to 155lbs weeks back!
89lbs on power jerks felt really light now, so I decided to up the weight 10lbs on my usual 2nd set of 99lbs. 109lb felt ok, kinda a bit heavier. Once it starts to feel light I'll go up in weight and add an extra set.
Step by step I'm moving on up
Video of the powerclean sets with 185lbs and 9 inch step speed hops
Right click on video and save first to avoid errors
http://www.members.optushome.com.au...9inchSpeedHops_PowerCleans185_2x3_15Aug07.mpg
-----
Rotating Sets between each exercise
Resting 2-3mins
Toe curls on lying leg curl machine - BWx20, 1plate x5, 2plates x8
harder than last time
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - +25lbs x 2, 35lbs x 10
too easy, time to go up in weight
--------
Seated pulley rows - strict vertical torso to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x12 (+1 rep)
time to go up in weight
Shoulder width Pushup - feet elevated on bench press on bench x 8, on floor x3,
controlled, paused top and bottom - BW x 15
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 20 sec stretched hold
Dip shrugs with a hold at top BW x 10sec hold + 5
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x11
solid, time to go up in weight
-----
Cooldown and stretches
glute bridges x 10 with a hold
lower body stretches and some upper body ones
Pretty good workout, nice and powerful on the cleans and jumps, but did start to drag a bit on the upper body work. Just as well I have cut out the wide stance high reps squats too!
Haven't jumped in 2 weeks, and as expected after that 1 week break, my vertical jump has gone up a little again. Sweet.
Weighed 197lbs in winter clothing at the gym, so I should be around 196lbs now in t-shirt and shorts.
Body weight at gym - 197lbs in winter clothing
Workout time - 1.75 hours
Workout rating - 8/10
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) standing Side leg raise x 8 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) hurdle over and unders x 5 each direction and each type
4) Prone Scorpion - x8 each leg alternating
5) Lying on back Scorpion under - x8 each leg alternating
6) Single Leg SLDL mobility walk
7) scapular pushups against a bench - BW x 8
8) Behind-the-Neck Band Pull-Aparts x 10 + band dislocates x 10.
with green jumpstretch band held full length, then 3/4 length for 2 sets
9) various hop patterns
10) 45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks
Rotating Sets between each exercise
Resting 3mins
Jumps and Hops
Warm up - a set of 5 speed hops on a 3inch step, rest 30secs, a set of 5 side to side speed hops, rest 30 secs, short running on the sport into prime times, rest 30secs, easy running one legged jump
then a set of 3 altitude drops off 6 inches
repeated but with 1 drop and 2 depth jumps in place of the altitude drops, off the same 6 inch height
then 3 sets but with 2 vertical jumps in place of the depth jumps, going higher and harder each successive set
on last 2 running one leg jumps - I rebounded straight into a 2 legged jump upon landing
----
1) a set of 5 speed hops on a 9 inch step,
rest 1 min
10 sec rest between each jump
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
on 2nd set
a) standing VJ
b) one step VJ
c) 2 step VJ x 2
d) standing VJ
for 2 sets total - except I didn't do any speed hops the 2nd time around
All jumps just as good as my current bests, but standing VJ is up a little, so it's about 31.5 inches. Not bad considering this is after some powercleans to with 10lbs more weight than last time.
Felt lots of hammie action in my jumps, depth jumps felt really good timing wise. 3 step jump felt explosive as hell. Landings all rock solid and soft.
Power Cleans - in Nike Free 5.0 shoes
Powerclean + High Hang powerclean + push press - 89lbs
Powerclean + High Hang powerclean + 2 power jerks - 89lbs, 109lbs
Powerclean + 2 High Hang powerclean - 139lbs
Powerclean - 155lbs x 2, 175lbs x 1
Powerclean - with 15 secs reset between each rep
185lbs 2x3
Upped the weight 10lbs, on powercleans and power jerks
Solid sets. Form felt good and things felt explosive enough. Can't believe how much more comfortable 185lbs feels compared to 155lbs weeks back!
89lbs on power jerks felt really light now, so I decided to up the weight 10lbs on my usual 2nd set of 99lbs. 109lb felt ok, kinda a bit heavier. Once it starts to feel light I'll go up in weight and add an extra set.
Step by step I'm moving on up
Video of the powerclean sets with 185lbs and 9 inch step speed hops
Right click on video and save first to avoid errors
http://www.members.optushome.com.au...9inchSpeedHops_PowerCleans185_2x3_15Aug07.mpg
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Rotating Sets between each exercise
Resting 2-3mins
Toe curls on lying leg curl machine - BWx20, 1plate x5, 2plates x8
harder than last time
Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom) - hold at middle and bottom on each rep - +25lbs x 2, 35lbs x 10
too easy, time to go up in weight
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Seated pulley rows - strict vertical torso to stomach with a hold against the body
20kg x 4, 25kg x4, 35kg x12 (+1 rep)
time to go up in weight
Shoulder width Pushup - feet elevated on bench press on bench x 8, on floor x3,
controlled, paused top and bottom - BW x 15
pullup stretched holds - angled grip - slighter wider than shoulder width, feet slightly on floor - BW x 15 secs + 5 scap shrugs
Feet off the floor - BW x 15 scapular shrugs + 20 sec stretched hold
Dip shrugs with a hold at top BW x 10sec hold + 5
Dumbbell curls - hold at parallel position on the way down - 4kg x 6, 15lbs x8, 25lbs x11
solid, time to go up in weight
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Cooldown and stretches
glute bridges x 10 with a hold
lower body stretches and some upper body ones
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