9/7
Bench: 45lb x5, 65 x5, 95 x5, 135 x3, 165 x3, 190 x2, 1
Fail. :( Backing off bench for a week or 2 to focus on overhead press and dips before attempting again.
Dips: 5, +25lb x10 x4
Facepulls: 130lb x12, 140 x12 x3
Neutral Chinups: +25lb x7, 7, 5
DB Shrugs: 95lb x10 x3
Curls: 60lb x12 x3
9/9
Running vertical jumps: quite a lot, lost count. Height was low and disappointing. I should not have slacked off this week with diet/training. Maybe I need more frequency, perhaps add in a few jumps after squats. I also noticed that my jumps were better towards the end. Max makes very good progress doing cleans before jumps/squats, so I might tweak dynamic lower body day a bit and do cleans, jumps, then pistols, good mornings, and sprints.
40yard sprints: 6.
Decent start, poor top speed. Need to work more on stride/flexibility and reactivity. Scared of legs cramping up, so I skipped more pistols and good mornings. I should do these before the sprints or maybe make them up tomorrow if I'm not too sore.
Bulking started! 179lbs with shoes and heavy clothing after dinner. That's probably around 172lbs actual weight in the morning. Hopefully back up to low 180s by the middle of next month.
Showing posts with label vertical jump. Show all posts
Showing posts with label vertical jump. Show all posts
Friday, September 9, 2011
Monday, August 29, 2011
Q 8/29/11 Vertical
Depth jumps: 3x4
Standing vertical: 3x4
Running vertical: 3x3
Did not use basketball hoop to judge height, but all jumps were about 3 inches higher than it was in May. Tried to dunk a soccer ball after doing the good mornings and squats and hit the middle of the ball on the rim.
Single leg squats: +40lb x8 x3
Good mornings: 135lb x8 x3
Ball crunches: +15lb x10 x3
40 yard sprints: 8
Standing vertical: 3x4
Running vertical: 3x3
Did not use basketball hoop to judge height, but all jumps were about 3 inches higher than it was in May. Tried to dunk a soccer ball after doing the good mornings and squats and hit the middle of the ball on the rim.
Single leg squats: +40lb x8 x3
Good mornings: 135lb x8 x3
Ball crunches: +15lb x10 x3
40 yard sprints: 8
Sunday, August 21, 2011
Q 8/21/11 WSFSB Jump day
Vertical jumps with 3 steps: 5 x3
Grabbed hoop most of the time.
Standing vertical jump: 4 x4
Touched rim most of the time and almost grabbed once.
Depth jumps: 5 x3
Lowered the box. The jumps felt significantly more reactive than before; ground contact time was reduced. I was going about 5 inches higher than my standing verticals the first set, but height was decreased significantly by the 3rd set. This exercise should probably be done first when you are completely fresh for low sets/reps.
Pistol squats: +24lb x8 x3
Swiss ball crunches: +15lb x10 x3
Good mornings: 135lb x8 x3
Feels weird to not do any of the big 3, but I think a day like this is necessary for better vertical jumps.
Grabbed hoop most of the time.
Standing vertical jump: 4 x4
Touched rim most of the time and almost grabbed once.
Depth jumps: 5 x3
Lowered the box. The jumps felt significantly more reactive than before; ground contact time was reduced. I was going about 5 inches higher than my standing verticals the first set, but height was decreased significantly by the 3rd set. This exercise should probably be done first when you are completely fresh for low sets/reps.
Pistol squats: +24lb x8 x3
Swiss ball crunches: +15lb x10 x3
Good mornings: 135lb x8 x3
Feels weird to not do any of the big 3, but I think a day like this is necessary for better vertical jumps.
Wednesday, August 3, 2011
Q 8/3/11 Texas Method w2d2
Recovery day!
Squat:
45 x5, 95 x5, 135 x5, 185 x3,
200 x5 x2
Overhead press:
45 x5, 65 x5, 85 x3,
100 x5 x2
Depth jumps:
5 x2
Hoop touch jumps:
6 x2
About an inch off for most reps.
Hoop touch jumps with 3 steps:
6 x2
Was able to grab and hang on to hoop for a few reps.
Dips:
10 x4
Pullups:
6 x3
Chinups:
10 x2
Post workout weight: 167.5 lbs.
Oh no! Will start bulking up again when all you can eat dining starts in the fall.
Squat:
45 x5, 95 x5, 135 x5, 185 x3,
200 x5 x2
Overhead press:
45 x5, 65 x5, 85 x3,
100 x5 x2
Depth jumps:
5 x2
Hoop touch jumps:
6 x2
About an inch off for most reps.
Hoop touch jumps with 3 steps:
6 x2
Was able to grab and hang on to hoop for a few reps.
Dips:
10 x4
Pullups:
6 x3
Chinups:
10 x2
Post workout weight: 167.5 lbs.
Oh no! Will start bulking up again when all you can eat dining starts in the fall.
Thursday, July 28, 2011
Q 7/27/11 TM w1d2
Recovery day! Still have DOMS from volume day squats.
Squats:
45 x5 x2, 95 x5, 135 x5, 185 x3, 195 x5 x2
Bench:
45 x5, 65 x5, 95 x5, 135 x3, 155 x5 x2
Finished 2 exercises in less time than I usually take for one.
Depth jumps:
5x2
Hoop touch jumps:
6 x3
Touched hoop ~60% of the time.
Running hoop touch jumps:
6 x3
Touched hoop every time and was almost able to grab a few times.
A guy who can already dunk helped me a lot with ball shooting techniques. I went from only making 3 pointers with lots of luck to making quite a few in a row (30-50% accuracy) in a few minutes. He also showed me some of the exercises he do for vertical jump training: rhythmic vertical jumps holding the ball and touching it to the backboard; explosive leg press, leg curl, and leg extension. Seems like it would work, but I'll just stick to squats, cleans, and the most basic plyometrics.
(Explosive pull ups, explosive dips): (4, 5) x3
Squats:
45 x5 x2, 95 x5, 135 x5, 185 x3, 195 x5 x2
Bench:
45 x5, 65 x5, 95 x5, 135 x3, 155 x5 x2
Finished 2 exercises in less time than I usually take for one.
Depth jumps:
5x2
Hoop touch jumps:
6 x3
Touched hoop ~60% of the time.
Running hoop touch jumps:
6 x3
Touched hoop every time and was almost able to grab a few times.
A guy who can already dunk helped me a lot with ball shooting techniques. I went from only making 3 pointers with lots of luck to making quite a few in a row (30-50% accuracy) in a few minutes. He also showed me some of the exercises he do for vertical jump training: rhythmic vertical jumps holding the ball and touching it to the backboard; explosive leg press, leg curl, and leg extension. Seems like it would work, but I'll just stick to squats, cleans, and the most basic plyometrics.
(Explosive pull ups, explosive dips): (4, 5) x3
Saturday, July 16, 2011
Q 7/8/11 vertical 8a and overhead press
Last week of the vertical program, but I'll have to skip the very last workout as I'll be on vacation with my parents for a week.
Skipped the plyometrics part as I'll be unable to lift, but still be able to jump a lot for the next week.
Lifted in the EC basement because Z center's closed early today.
Squat:
45 x5
95 x5
135 x5
185 x3
225 x3
265 x1
warmups seem even easier than usual.
290 x3 @9 (PR), last rep was fast but might be a bit high.
290 x1 @1, lost tightness at the bottom.
Overhead press:
45 x5
65 x5
75 x5
95 x3
105 x6 x4
Easy. More limited by the bad air quality in the basement than anything else.
A bit of lower back pain from the squat failure: decided to go with cleans rather than grind through heavy RDLs.
Cleans:
135 x3
155 x1
175 x1
185 x1 PR
195 xF x2, failing just as I'm about to tuck the elbows under the bar.
This is at least a 20lb PR over the last time I tried to clean and form was actually improved.
Dips: 10 x3
Weight: 168lbs. I just seem to lose weight during the summer. The heat really makes me lose my appetite. Strength is as high as ever, so I'm cool with it for now; I'll seriously get back to bulking when the "all you can eat" dining plan starts again.
45 x5
Skipped the plyometrics part as I'll be unable to lift, but still be able to jump a lot for the next week.
Lifted in the EC basement because Z center's closed early today.
Squat:
45 x5
95 x5
135 x5
185 x3
225 x3
265 x1
warmups seem even easier than usual.
290 x3 @9 (PR), last rep was fast but might be a bit high.
290 x1 @1, lost tightness at the bottom.
Overhead press:
45 x5
65 x5
75 x5
95 x3
105 x6 x4
Easy. More limited by the bad air quality in the basement than anything else.
A bit of lower back pain from the squat failure: decided to go with cleans rather than grind through heavy RDLs.
Cleans:
135 x3
155 x1
175 x1
185 x1 PR
195 xF x2, failing just as I'm about to tuck the elbows under the bar.
This is at least a 20lb PR over the last time I tried to clean and form was actually improved.
Dips: 10 x3
Weight: 168lbs. I just seem to lose weight during the summer. The heat really makes me lose my appetite. Strength is as high as ever, so I'm cool with it for now; I'll seriously get back to bulking when the "all you can eat" dining plan starts again.
45 x5
Friday, July 8, 2011
Q 7/8/11 vertical 7a
Jump stuff.
Squat:
warmups
270 x4 x2
Not bad. Felt really sleepy at the time, so I was surprised to be able to finish the sets with probably still 1 or 2 more left in the tank.
RDL:
warmups
235 x4 x2
Dips:
10 x4
Rowing machine: 1000m
Squat:
warmups
270 x4 x2
Not bad. Felt really sleepy at the time, so I was surprised to be able to finish the sets with probably still 1 or 2 more left in the tank.
RDL:
warmups
235 x4 x2
Dips:
10 x4
Rowing machine: 1000m
Thursday, July 7, 2011
7/6 vertical 6b and 7/7 bench
7/6
Squat: 255 x5 x3
Harder than it should be.
Deadlift: 315 x5 x2
Not easy. Right wrist felt odd and time was running out, so I moved on.
Deadstop and full range of motion dips: 5 x4
Jumping stuff.
Lost weight during the weekend due to sore throat and loss of appetite. 170lbs, lowest I've been in months.
7/7
Bench: 160 x3 x10
Not bad, but not speedy.
Chinups:
bw x5
+20 x5
+40 x5 x4
Deadstop Dips: 5 x4
Kroc rows:
40 x5
55 x5
75 x30 left, x27 right
Again, the right wrist felt like it was popping.
Triceps/elbows already feel way too overstressed to bother with narrow bench and I really couldn't feel flies. Completing the bench sets was a success and the chins and kroc rows are PBs.
Bw at 172.
Squat: 255 x5 x3
Harder than it should be.
Deadlift: 315 x5 x2
Not easy. Right wrist felt odd and time was running out, so I moved on.
Deadstop and full range of motion dips: 5 x4
Jumping stuff.
Lost weight during the weekend due to sore throat and loss of appetite. 170lbs, lowest I've been in months.
7/7
Bench: 160 x3 x10
Not bad, but not speedy.
Chinups:
bw x5
+20 x5
+40 x5 x4
Deadstop Dips: 5 x4
Kroc rows:
40 x5
55 x5
75 x30 left, x27 right
Again, the right wrist felt like it was popping.
Triceps/elbows already feel way too overstressed to bother with narrow bench and I really couldn't feel flies. Completing the bench sets was a success and the chins and kroc rows are PBs.
Bw at 172.
Sunday, June 26, 2011
Q 6/26/11 bench and 6/25/11 Vertical 5A
6/25
One leg box jump: 12 x3
Squat box jump: 6 x3
Depth jump: 5 x3
Jump squat: 50lb x12 x3
Squats: warmups, 235lb x6 x3
At Macgregor gym after Z closed:
RDL: warmups, 205lb x6 x3
Shaws trip/light farmer's walk
6/26
Bench press:
warmups
150 x5 x10 @8/9
Today is the first day following Sheng's high volume benching program. Frank also showed me proper benching techniques that he learned at TPS. Thanks, Frank! I can feel the leg drive a lot more now and benching really turned into a full body exercise.
Narrow grip bench press:
95 x8 x4
Fly:
20 x8 x4
I can't really feel these other than a stretch in the biceps. Maybe the machine is better for isolating the chest?
Chins:
8
+10 x8 x2
Dips:
8 x3
One leg box jump: 12 x3
Squat box jump: 6 x3
Depth jump: 5 x3
Jump squat: 50lb x12 x3
Squats: warmups, 235lb x6 x3
At Macgregor gym after Z closed:
RDL: warmups, 205lb x6 x3
Shaws trip/light farmer's walk
6/26
Bench press:
warmups
150 x5 x10 @8/9
Today is the first day following Sheng's high volume benching program. Frank also showed me proper benching techniques that he learned at TPS. Thanks, Frank! I can feel the leg drive a lot more now and benching really turned into a full body exercise.
Narrow grip bench press:
95 x8 x4
Fly:
20 x8 x4
I can't really feel these other than a stretch in the biceps. Maybe the machine is better for isolating the chest?
Chins:
8
+10 x8 x2
Dips:
8 x3
Tuesday, June 21, 2011
6/19/11 upper and 6/21/11 vertical 4B
6/19
overhead press:
warmups
105 x5 x3 @7+,8,8
Easy.
wide grip pull downs:
110 x8 x3
bench:
warmups
165 x4
160 x3
155 x5
Learning to tuck in elbows more and hit lower on the chest.
weighted chins:
25 x3
35 x3
50 x3
6/21
back squat:
45 x6 x2
95 x5
135 x5
185 x4
185 x3
225 x3
250 x1
270 x3 x3 @8,8+,8+
Easier than expected.
deadlift:
135 x5
185 x5
225 x4
275 x3
315 x1
330 x3 @8+
335 x3 x2 @9,9
overhead press:
45 x5
65 x5
75 x5
95 x3
110 x5 @9-
110 x4 @F
110 x5 @9
jump squats: 80 x6 x2
hoop jumps: 10 x2
alternating lunge jumps: 10 x2
3rd floor closed, no depth jumps.
Exhausting day, dry throat, stayed longer than I wanted to.
overhead press:
warmups
105 x5 x3 @7+,8,8
Easy.
wide grip pull downs:
110 x8 x3
bench:
warmups
165 x4
160 x3
155 x5
Learning to tuck in elbows more and hit lower on the chest.
weighted chins:
25 x3
35 x3
50 x3
6/21
back squat:
45 x6 x2
95 x5
135 x5
185 x4
185 x3
225 x3
250 x1
270 x3 x3 @8,8+,8+
Easier than expected.
deadlift:
135 x5
185 x5
225 x4
275 x3
315 x1
330 x3 @8+
335 x3 x2 @9,9
overhead press:
45 x5
65 x5
75 x5
95 x3
110 x5 @9-
110 x4 @F
110 x5 @9
jump squats: 80 x6 x2
hoop jumps: 10 x2
alternating lunge jumps: 10 x2
3rd floor closed, no depth jumps.
Exhausting day, dry throat, stayed longer than I wanted to.
Friday, June 17, 2011
Q 6/17/11 Vertical 4A
I went home for a 10 day vacation. It was over 40C/110F for a few days, so I did not do as much training as I wanted to. I had one solid day of chin-ups, push-ups, and jump squats and another day of overhead press, cleans, and deadlifts using suboptimal weights.
6/17
Basketball Hoop Jump: 10 x2
I think I'm jumping higher than before. When I first started, touching the rim was max effort and most reps were around 3-7 inches below the rim. Today, most reps were around 1-3 inches below the rim and I was able to touch the rim without using max effort a few times. I should probably add running hoop jumps if I want to dunk. Maybe replace alternating lunge jumps with that and also do prowler on off days?
Alternating lunge jumps: 10 x2 per leg
depth jumps: 5 x2
squat jumps: 80lb x6 x2
Squats:
45 x5 x3
95 x5
135 x5
185 x4
225 x5
260 x5 x3 @8+, 9, 8
For the heaviest sets, I felt that my legs could handle more weight, but I was breathing hard despite the short sets and it was tough for my back to support the weight.
Romanian deadlifts:
135 x5
185 x5
225 x3 x3
Easy.
(Chinups, dips): (10, 12) x3
6/17
Basketball Hoop Jump: 10 x2
I think I'm jumping higher than before. When I first started, touching the rim was max effort and most reps were around 3-7 inches below the rim. Today, most reps were around 1-3 inches below the rim and I was able to touch the rim without using max effort a few times. I should probably add running hoop jumps if I want to dunk. Maybe replace alternating lunge jumps with that and also do prowler on off days?
Alternating lunge jumps: 10 x2 per leg
depth jumps: 5 x2
squat jumps: 80lb x6 x2
Squats:
45 x5 x3
95 x5
135 x5
185 x4
225 x5
260 x5 x3 @8+, 9, 8
For the heaviest sets, I felt that my legs could handle more weight, but I was breathing hard despite the short sets and it was tough for my back to support the weight.
Romanian deadlifts:
135 x5
185 x5
225 x3 x3
Easy.
(Chinups, dips): (10, 12) x3
Tuesday, June 7, 2011
Friday, June 3, 2011
Q 6/3/11 Vertical 3A
hoop jumps: 10x5
alternating lunge jumps: 10x5 each leg
depth jumps: 5x5
squat jumps: 65lb x8 x5
romanian deadlift: 135lb x5, 185lb x5, 205lb x4 x2, too hungry and got some calories, 210lb x4 x3
squats: 45lb x5, 95lb x5, 135lb x5, 185lb x3, 225lb x3, 245lb x4 x5
alternating lunge jumps: 10x5 each leg
depth jumps: 5x5
squat jumps: 65lb x8 x5
romanian deadlift: 135lb x5, 185lb x5, 205lb x4 x2, too hungry and got some calories, 210lb x4 x3
squats: 45lb x5, 95lb x5, 135lb x5, 185lb x3, 225lb x3, 245lb x4 x5
Tuesday, May 31, 2011
Q 5/31/11 Vertical 2B
Squat: 240lb x5 x4
Deadlift: 285lb x5 x4
squat jumps: 45lb x10 x4
depth jumps: 5 x4
hoop jumps: 10 x4
(chinups, dips): (10, 11), (10, 11), (7, 11)
Deadlift: 285lb x5 x4
squat jumps: 45lb x10 x4
depth jumps: 5 x4
hoop jumps: 10 x4
(chinups, dips): (10, 11), (10, 11), (7, 11)
Saturday, May 28, 2011
Q 5/28/11 Vertical 2A
Basketball hoop jumps: 10 x3
Alternating leg lunge jumps: 10 x3 each leg
Depth jumps: 5 x4
Jump squats: 36lb x10 x4
Romanian deadlifts: 205lb x5 x4
Squats: 225lb x5 x4
Alternating leg lunge jumps: 10 x3 each leg
Depth jumps: 5 x4
Jump squats: 36lb x10 x4
Romanian deadlifts: 205lb x5 x4
Squats: 225lb x5 x4
Friday, May 20, 2011
Q 5/20/11 Vertical Jump 1A
A lot of jumping and not as much lifting, but it's still really tough. My legs were dead before I started squatting.
Rim jump 3x10
Alternating lunge jumps 10x3
Depth jumps from ~18-20in 5x3
Jumping squat +27lbs x12 x3
Romanian deadlifts
warmups
185lbs x6 x3
Squats
warmups
205lbs x6 x3
(Chin ups x8 + dumbbell bench press 45lbs x6) x3
Rim jump 3x10
Alternating lunge jumps 10x3
Depth jumps from ~18-20in 5x3
Jumping squat +27lbs x12 x3
Romanian deadlifts
warmups
185lbs x6 x3
Squats
warmups
205lbs x6 x3
(Chin ups x8 + dumbbell bench press 45lbs x6) x3
Vertical jump training
I feel that vertical jump is a much greater priority to me than strength. I'd rather be able to fly than to be really strong. But the good thing is that vertical training will also increase strength as well, but I think it makes more sense for me to optimize leap over strength, so I'll start to follow a vertical jump program.
As far as I know, Kelly Baggett's programs are very good.
http://msuathletics.ru/books/bible/vert_jump_bible.pdf
"Regular Intermediate Profile
1. You squat 1.5 x bodyweight or leg presses 3x bodyweight or more.
2. Your general strength and reactive strength are both good but neither one
outweighs the other. Your best box jump will be somewhere between 5-20%
greater than your ground jump but not more.
3. Your vertical jump could be anywhere from average to very good (20-32 inches)."
I fit somewhere in this category.
"Can I add in upper body workouts?
Yes you can add in upper body workouts. You can either do the upper body along with
the lower body workouts or you can train the upper body on separate days. I recommend
you try combining everything together initially. For upper body you might add in a
pushing movement like bench press, a pulling movement like a chinup, a shoulder
exercise like dumbbell presses, a biceps exercise, and a tricep exercise. That’ll be about all you need."
So I plan to do the Intermediate Program at page 97 and probably keep doing bench and overhead presses starting strength strength style with some pullups, dips, and curls as assistance.
As far as I know, Kelly Baggett's programs are very good.
http://msuathletics.ru/books/bible/vert_jump_bible.pdf
"Regular Intermediate Profile
1. You squat 1.5 x bodyweight or leg presses 3x bodyweight or more.
2. Your general strength and reactive strength are both good but neither one
outweighs the other. Your best box jump will be somewhere between 5-20%
greater than your ground jump but not more.
3. Your vertical jump could be anywhere from average to very good (20-32 inches)."
I fit somewhere in this category.
"Can I add in upper body workouts?
Yes you can add in upper body workouts. You can either do the upper body along with
the lower body workouts or you can train the upper body on separate days. I recommend
you try combining everything together initially. For upper body you might add in a
pushing movement like bench press, a pulling movement like a chinup, a shoulder
exercise like dumbbell presses, a biceps exercise, and a tricep exercise. That’ll be about all you need."
So I plan to do the Intermediate Program at page 97 and probably keep doing bench and overhead presses starting strength strength style with some pullups, dips, and curls as assistance.
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