Tuesday 8th January - Micro Cycle 5 - Week 1 - Day 1
new Microcycle today. Barely got 4 hours sleep last night thanks to my Neighbour's freaking party!!!
Funny thing, is that I don't really feel all that bad, workouts went great and my body felt good - that supple, loose feeling.
Work capacity is up a notch too...
Usually I feel pretty hammered after my morning jumps, and the weights session in the afternoon doesn't feel so good, but today this was not the case! I felt like I didn't even jump at all in the morning relatively speaking and I could walk downstair normally. The new jump session warmup I think is responsible.
Morning School Yard BBall court
warmup - dynamic stretches etc
12 sets of 3 "box jumps" onto stair cased brickwall - from 9 gradually going up to 40 inches. 40 secs or so rest with 5 ankle hops inbetween each set
A few sets of 5 speed hops on a 9 inch step here and there
40+ jumps 30-40 seconds rest between each
a few standing and one step, mostly running jumps
Overall jump was up an inch the last time I was here. Not a PR just since I was last here. It should actually be up 2 inches, but lack of sleep probably is the cause. Running jump didn't feel that good form and slow wise.
Did way more jumps than before, lost count, but at least 40 jumps, which started to dropoff on the last few jumps. When I can get up to 50 jumps with minimal dropoff, that's more than enough work capacity for my needs. Then to do it 3 times a week and not fall apart
I decided to warmup on the court instead of at my workplace like I usually do, before heading to the court. Noticed the court has this stair cased brickwall behind the rims - ding, why not do box jumps on em.. so I did, and it went well. There is a wire fence directly behind the wall, so I can spot myself by holding onto it when I jump up. Surprised myself, the highest section of 40 inches was fairly comfortable - I think it's 40, as it comes up to my waist.
at 9 inches there is no dip, and as I progress up I have to jump harder and get into a more fullsquat at the top. Nice progressive general warmup
Still takes 5 regular jumps before I get near my max height though. I usually start jumping semi-cold, and that tears up my muscles and joints. Felt great afterwards, and probably why I was able to do so many jumps. Nice springy feeling when dipping.
This court is pretty sweet now, it's secluded, quiet, and even has a place for doing depth jumps off now
only thing is the rims are higher, 2 inches on one side and 4 on the other...
I forgot to add some continuous jumps in place in the warmup. Next time I'll put some in after the "box jumps"
Afternoon -
Body weight at gym - 202lbs
Workout time - 1 hour
Workout rating - 8/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held 3/4 x 1 set, then 1/2 length x 1 set
lateral deep lunge x 8
back extension x 4, + 4 twisting to each side
situp complex on swiss ball
single leg kneeling deadlift BW 2x3
45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 reps on powerclean and power jerk
Narrow stance Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, 95lbs x4, 135lbs x 4, 185x4, 225x1
controlled down, paused, explode up
1) 245lbs x 3
Squats felt good. Moved all concentrics with 245lbs in around 1 sec. Some progress here, and that's after a whole lot of jumping earlier
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
Paused good morning onto toes - Bar x 3 + split leg good morning - Bar x 3 each side
explosive up, semi dropped down - 133lbs x 3, 177x3, 218x3, 263 x 2 singles
4 mins rest
1) 283lbs x 3
2) 283lbs x 3
Felt solid. And made some progress, all reps with 283lbs in 1sec or less. First reps the slowest in just under 1 sec. Foot stance was slightly narrower I think, looked and felt different.
Video of squat and Deadlift main worksets
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...45x3_SumoDeadlift283_2x3_Explosive_8Jan08.mpg
Cool down, upper body and stretches
reverse hypers - BW x 15
bench dip shrug x 8
scapular dip shrug - 10sec hold + 3 reps, x17 reps with hold at top
inverted rows - narrow grip - 3rd lowest latch on smith machine - BW x 3, BW x 10
8 scapular pushups + push up plus x 10
Lat machine situp, toes pressed into floor - progressively getting lower each rep - BW x 12, BW x8 paused middle and bottom
machine I used has no foot rollers, so knees pushed as far forward to stretch the hip flexors and toes driven into floor.
dumbbell curls with a pause at parallel - 15lb x 8, 20lbs x 5
Lying side external rotation - paused middle and bottom - 3lb dumbell x 10 each arm
Bench supported face down subscap rotation - - paused middle and bottom - 3lb dumbell x 10 each arm
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