[quote]mday wrote:
10/14/08
…
B. Platform Jumps - worked up to a 40 inch high platform
…
…
[/quote]
That is off of, not onto, right? There you go raising the bar, Mday. But I still may have to try that 6-step (42 inch) jump tomorrow.
Session looks real good.
[quote]1Geech wrote:
mday wrote:
10/14/08
…
B. Platform Jumps - worked up to a 40 inch high platform
…
…
That is off of, not onto, right? There you go raising the bar, Mday. But I still may have to try that 6-step (42 inch) jump tomorrow.
Session looks real good.[/quote]
My jumps are straight up, while your jumps are both for height and distance. I would think that this would make it a little more difficult.
Jumping off of a 40 inch platform is a little hard on the knees. You really have to be ready for the sudden stop at the bottom.
40" jump!!! Straight up?? Jeez Mday! That is a damn athletic achievement on any scale!!!
[quote]Carl Darby wrote:
I have to take that back about looking good in a singlet. I could have sworn she said “Sexy, so sexy,” but she says is was “Silly, completely ridiculous.” At least its easy to see how I could have gotten it mixed up.[/quote]
Hahahahahaha!
[quote]j_willy3 wrote:
40" jump!!! Straight up?? Jeez Mday! That is a damn athletic achievement on any scale!!![/quote]
I would love to say that a 40" platform jump is the same as a 40" vertical jump, but it isn’t. In order for me to make it onto the platform, I do a lot of tucking of my knees.
Oh well, the whole point of these exercises is to build explosive strength in my legs while limiting the stress on my body. Normal powerlifters will do their dynamic work with bands but us “skinny bastards” don’t do well with this much work.
Given my BBall background I really like the jumping sessions. Plus, these sessions sort of “level the playing field” with the big, short guys who can squat a ton but couldn’t get off the ground if their life dependent on it.
[quote]mday wrote:
j_willy3 wrote:
40" jump!!! Straight up?? Jeez Mday! That is a damn athletic achievement on any scale!!!
I would love to say that a 40" platform jump is the same as a 40" vertical jump, but it isn’t. In order for me to make it onto the platform, I do a lot of tucking of my knees.
Oh well, the whole point of these exercises is to build explosive strength in my legs while limiting the stress on my body. Normal powerlifters will do their dynamic work with bands but us “skinny bastards” don’t do well with this much work.
Given my BBall background I really like the jumping sessions. Plus, these sessions sort of “level the playing field” with the big, short guys who can squat a ton but couldn’t get off the ground if their life dependent on it.[/quote]
I would have to disagree on this one. I get great effect out of bands without getting beat up. Admittedly, I haven’t been using them much lately, but when I was using them regularly I found they potentiated my CNS very well.
I think it varies more by individual than by body type what sort of dynamic/explosive practice is efficacious. For instance - I can’t handle drop jumps very well. The sudden deceleration is really tough on my knees and hips, but I can jump UP to something with no ill effect. And the bands really fire up my CNS as stated earlier.
10/15/08
Early Morning WO: Max Effort Lower
A. Free Squat
Worked up to 295/3
B. DB Box Step Ups
35/8, 35/8, 35/14
C. Leg Press
380/25
D. Seated Calf Raises
140/12, 140/15, 140/12
E. Good Mornings
135/8, 135/8
F. Ground Based Abs Superset
4 exercises/12 reps each/2 sets
The squat felt much better today. I really prefer the gains I am making on the WS4SB program when I squat and bench once a week. I am able to really focus on that one day and my recovery is much better. I am still working on my best stance for squatting. Due to week hips, I think my best stance is going to be about shoulder width apart with toes pointed way out. I am just not strong enough yet to go really wide.
Our new leg press is still a little hard to get used to but I decided to do a max effort set. 380 for 25 doesn’t seem like much, but I almost passed out on the last couple reps. I am going to pay for this tomorrow.
I am slowly putting some GM work back in the routine because I am only DL every ten days. I started slowly with todays sets.
Feeling really good on the WS4SB. This seems to be a good amount of work for me. Lifts are going up and I am not beat down all the time.
That’s a long way up and down for you on the squats. Maybe some goblet squats or sumo deadlifting will help with the hips.
That 25 rep leg press should wear you out! Looks great mday!
10/20/08
Long weekend of working in the yard and training. I will hit the highlights.
Max. Effort Upper Body (Saturday)
Flat Bench - Worked up to a 260 single with a pause.
Deadlift Day (Monday Morning)
Worked up to a 405 single and then tried 465 but missed.
I’ve been training with the pause on my bench the last two weeks. I am still amazed at how different the bench is with a pause. I am becoming much more confident with my technique. I keep hitting the triceps with my accessory stuff.
I screwed up on my DL numbers. I was thinking my previous DL PR was 455, so I was trying to work up to a new PR. I was able to pull 405 so a I bumped the weight up to 465 and missed on three attempts. I didn’t even break the weight off the floor. After my third attempt, I realized that 455 was my rack pull PR and 405 was my DL PR. So, if I would have been paying attention I believe I could have gotten a new record.
I will have one more max. effort DL day before the meet. I would like to pull a 425 PR before the meet.
Thursday is max. effort lower body day. I would like to get a clean 315 squat to set a new PR.
AWW Hell Mday even on a bad math day (which I have EVERY DAY) those are damn good numbers.
Looking real good for the next meet. I have my prediction. I’ll buy you a virtual beer if you beat it.
Real good numbers. Sounds like you’ve got a solid plan.
Yep…that’s great training mday! I’ve done that on deads before too.
Training looks real solid, Mday, as does your planning heading in to your meet. Stay healthy until then, and don’t neglect your recovery measures.
[quote]mday wrote:
10/20/08
Long weekend of working in the yard and training. I will hit the highlights.
Max. Effort Upper Body (Saturday)
Flat Bench - Worked up to a 260 single with a pause.
Deadlift Day (Monday Morning)
Worked up to a 405 single and then tried 465 but missed.
I’ve been training with the pause on my bench the last two weeks. I am still amazed at how different the bench is with a pause. I am becoming much more confident with my technique. I keep hitting the triceps with my accessory stuff.
I screwed up on my DL numbers. I was thinking my previous DL PR was 455, so I was trying to work up to a new PR. I was able to pull 405 so a I bumped the weight up to 465 and missed on three attempts. I didn’t even break the weight off the floor. After my third attempt, I realized that 455 was my rack pull PR and 405 was my DL PR. So, if I would have been paying attention I believe I could have gotten a new record.
I will have one more max. effort DL day before the meet. I would like to pull a 425 PR before the meet.
Thursday is max. effort lower body day. I would like to get a clean 315 squat to set a new PR.
[/quote]
That would have been awesome if you’d pulled it and discovered your mistake.
I think 425 is a certainty and here’s why: 405 was obviously easy or you wouldn’t have jumped the weight to 465 and then tried it three times. You got three strong isometric contractions on that session and I can guess that you fought for each one. I’ll bet you’re like me in that if you get something off the floor it goes all the way up. When you break 425 off the floor, it’s going to lockout and pretty fast too, I’ll wager.
[quote]skidmark wrote:
mday wrote:
10/20/08
Long weekend of working in the yard and training. I will hit the highlights.
Max. Effort Upper Body (Saturday)
Flat Bench - Worked up to a 260 single with a pause.
Deadlift Day (Monday Morning)
Worked up to a 405 single and then tried 465 but missed.
I’ve been training with the pause on my bench the last two weeks. I am still amazed at how different the bench is with a pause. I am becoming much more confident with my technique. I keep hitting the triceps with my accessory stuff.
I screwed up on my DL numbers. I was thinking my previous DL PR was 455, so I was trying to work up to a new PR. I was able to pull 405 so a I bumped the weight up to 465 and missed on three attempts. I didn’t even break the weight off the floor. After my third attempt, I realized that 455 was my rack pull PR and 405 was my DL PR. So, if I would have been paying attention I believe I could have gotten a new record.
I will have one more max. effort DL day before the meet. I would like to pull a 425 PR before the meet.
Thursday is max. effort lower body day. I would like to get a clean 315 squat to set a new PR.
That would have been awesome if you’d pulled it and discovered your mistake.
I think 425 is a certainty and here’s why: 405 was obviously easy or you wouldn’t have jumped the weight to 465 and then tried it three times. You got three strong isometric contractions on that session and I can guess that you fought for each one. I’ll bet you’re like me in that if you get something off the floor it goes all the way up. When you break 425 off the floor, it’s going to lockout and pretty fast too, I’ll wager.[/quote]
You hit it right on the head skid. If I break it off the floor, I can almost always get the weight. I am not doing enough weight for my grip to really give out and given my body mechanics, I can use leverage to get the weight through to lockout.
The session must have been a good one, because I was really sore in the mid back yesterday. I have one more max. effort DL session before the meet in November. We will see what happens. Thanks for the encouragement Skid.
10/23/08
Brief overview of last two sessions:
Yesterday: upper body repitition day
A. DB Floor Presses
B1. Lat Pulldowns
B2. DB Power Cleans
C. DB Military Press (palms in)
D1. Shrugs
D2. Tricep Extensions
E. DB Curls
I kept the weight and reps conservative on these lifts and forced myself not to go to failure. I think in the past that I have been pushing this session too hard and it affects my max. effort work. I decided to back off a little and focus on quality reps. I am continuing to work on the shoulders and triceps more with my accessory work. My shoulder is still bothering me but seems to be slowly improving.
This mornings session: max. effort lower body
A. SSB Squats
B. DB Step-ups
C. Reverse Hyper
D. Seated Calf
E. Abs
I worked up to a 265/3 set on the SSB. I’ve been moving my stance in on the squat and it seems to be helping. My hamstrings and hips aren’t as strong as they need to be, so I will need to stay in closer until I get stronger. Overall, my technique felt better. I wanted to do some leg press work, but it was full all morning.
Tomorrow morning is max effort bench day!! I have been trying to save my shoulders the last couple days so that I can go all out. I would love to see a 265 to 275 max. effort with a pause.
I only have about two weeks until the meet. I’ve been focusing on my initial set-up for each lift so that things become automatic. My weight is right at 237-242 so I am feeling good about that.
Not to get too narcistic, but I looked in the mirror this morning and realized that I am visibly MUCH bigger than I was six months ago. I will make sure to take pictures and video during and after the meet for comparison purposes.
It is not a good thing, but I am already thinking about my plans after this meet. The State meet is in January. That would give me a good twelve weeks to prepare.
Here we go!!
[quote]mday wrote:
10/23/08
I only have about two weeks until the meet. I’ve been focusing on my initial set-up for each lift so that things become automatic. My weight is right at 237-242 so I am feeling good about that.
Not to get too narcistic, but I looked in the mirror this morning and realized that I am visibly MUCH bigger than I was six months ago. I will make sure to take pictures and video during and after the meet for comparison purposes.
It is not a good thing, but I am already thinking about my plans after this meet. The State meet is in January. That would give me a good twelve weeks to prepare.
Here we go!![/quote]
Reading back to your original post, it sounds to me as if you are well on the way to complete your short term goals. Good work Mday.
thanks Willy… After the meet, I will have to sit down and capture the last six months and figure out what worked and what didn’t.