Tuesday 15th January - Micro Cycle 5 - Week 2 - Day 1
Jumps were horrible...I think it's because I "starved" myself yesterday...only ate about 1000 calories in 2 meals, one small one in the morning and one huge one at night... Sleep wasn't that great either...
Added some boxing bag work at the end - shoulders didn't hurt!
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 39 inches. 40 secs or so rest with 5 ankle hops inbetween each set
15 jumps 30-40 seconds rest between each
a few standing and one step, mostly running jumps
Jumps were a lot lower today. 2-3 inches, and I just didn't feel energetic
So I didn't do too much.
I measured the schoolyard court rim this morning, the lower side - set the steel tape measure to 10 feet+3inches for the base of the tape measure, and it only reached 1 inch higher over the rim so that one is definitely 10'2"
Bottom of backboard is 9'6" though, one of those higher ones not the usual 9 feet. Rim is mounted 2 inches above the square
Other side of the court is even higher, so chances are it is 10'4" like I thought, and bottom of backboard at 9'8". Like I said before, if you can dunk these rims you can dunk em anywhere
The first time I came here after the layoff, I thought they were regulation and was depressed by how low I thought I was jumping
It's good though, when I go to a normal court, the rims look so low!
Afternoon -
Body weight at gym - 200.5lbs
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, 225x2
controlled down, paused, explode up
1) 245lbs x 9 --> medium strain on last rep
Seeing as I had no speed due to crappy jumps, I decided there was no point working on explosive squats so I just repped it out to see where I stood. Still looked pretty quick on the video. Knees go so far forward now, even though it doesn't feel like it, due to the narrow stance, good ankle mobility.
Strength looks to be going up then - how I don't know - all I'm doing is one main workset of explosive paused squats a week, plus 2 for explosive sumo deadlifts, and a whole lot of jumping. And it's not like I've been doing any high rep work, so I'm not just getting better at repping these paused squats from better strength endurance! 1RM paused squat is probably 335lbs, and normal maybe 375lbs? Goal is to hit 335lbs for reps paused, but if I can do 9, then I'll be way stronger than before!!
Video
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PausedFullSquat245x9_15Jan08.mpg
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
3 mins rest
1) 253lbs x 3
2) 253lbs x 3
kinda hard after the squatting
Cool down, upper body and stretches
reverse hypers - BW x 15
bench dip shrug x 8
Boxing bag work - 2 x 1min rounds - 2 mins rest
Gym just finished a new boxing bag/exerise room. It's got a 9 feet ceiling and plenty of space so I can even do some running jumps here, until I hit a 40 inch jump anyway, and floor is nice for medball thows too. Well it's been years since I hit a punching bag. So first time in a while, and finally no pain in my shoulders! Shoulder/scapular work and lots of stretching of upper traps and lats is paying off.
Video of 2nd round - feel a bit gumby after squats and deadlifts
I've always been able to punch fast, but I seem to be hitting a lot harder than I last remember. Putting some force behind the flurries. It can't be my upper body, becuase it's pretty weak these days, I hardly train it. It's all in the legs and hips - my core and calves got a pretty hefty workout. Paused squats, explosive sumo deadlifts and lots of jumping does the trick!
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PunchingBagWork_15Jan08.mpg
scapular dip shrug - 10sec hold + 3 reps, x15 reps with hold at top
inverted rows - narrow grip - 3rd lowest latch on smith machine - BW x 3, BW x 6
8 scapular pushups + push up plus x 5
Lat machine situp, toes pressed into floor, knees as far forward as I can get em - progressively getting lower each rep BW x 12, BW x5 paused middle and bottom
dumbbell curls with a pause at parallel - 15lb 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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