Full Squat 48
Hang clean & jerk 52
Close grip bench
Full Squat 55
Deadlift 53
Shoulder Press
Full Squat, work to 1RM
Benchpress
Bent Row
On day 1 I would put the clean+jerk ahead of the squats. I would also change one of your pushing movements (bench press, shoulder press, CGBP) to a row or a chinup.
How are those days set up in a week? I could be wrong, but that seems like alot of squating.[/quote]
This is just the order in which I train. I normally would go twice a week, sometimes three times, sometimes only one. It all depends on work, school, basketball training etc.
I guess small bench could be replaced by chins, I’ll do that. And Clean & Jerk before squats might be a good idea. Both are really tough though.
[quote]huey.ot wrote:
SquatDr wrote:
charizard123 wrote:
I’d like to see some of your dunks with that 46.5 vertical of yours…
Yea…some of the westside stuff is pretty useful for vert training…in my experience box squats proved very useful…
yeah i can honestly contribute box squats for increasing my vert from 40 to 46 in the last two summers. if they are done right they are one of the best exercises out there.
How deep do you perform your box squats? Or do you perform box squats with various degrees of depth?
[/quote]
i perform box squats on anything from full squat (as low as i can go with good form) up to 2 inches above parallel, and everything in between. i also front squat and squat both without boxes.
[quote]SquatDr wrote:
i perform box squats on anything from full squat (as low as i can go with good form) up to 2 inches above parallel, and everything in between. i also front squat and squat both without boxes.
[/quote]
That’s awesome man, do us all a favor and get some of your squats on video and then come in here and show us. I’d love to see some of your heavy squat technique. I’ve peeped your videos and profile. Very impressive, my man. Keep it real.
I can’t believe I just performed box squats for the first time, this afternoon. Man… they are fucking awesome. And I feel they can be done more often that regular squats. There’s just something about box squats that’s less draining. I’m guessing it’s the slight pause on the ‘box’ (or bench, in my case).
Anyways, in case anyone had any doubts: box squats are awesome. I’m an idiot for not having performed them up until now.
Leg Press Calf Raises: 180x1x15, 200x1x12, 180x1x12
Ab work (single leg lowering, bridge work)
Overall it was a good workout. Not because I had any big lifts, but front squats give me no pain now. 70 lbs DBs are the biggest I’ve ever used for the snatch. My leg curls numbers didn’t go up, and I think I was going to close to failure, so I’ll back it up.
Nothing major, but I’m pretty sure I’ve made gains on everything since last week. The push press + front squats have made my clean much better (I clean up to push press).
I have a question about the push press. I have been doing it so that the bar gets to the top in one movement. I sometimes see it being done using your triceps to lock it up slowly, but I have been keeping the weight low enough so that I don’t need to do this. Is this a good idea?
Nothing major, but I’m pretty sure I’ve made gains on everything since last week. The push press + front squats have made my clean much better (I clean up to push press).
I have a question about the push press. I have been doing it so that the bar gets to the top in one movement. I sometimes see it being done using your triceps to lock it up slowly, but I have been keeping the weight low enough so that I don’t need to do this. Is this a good idea?[/quote]
Push presses are an EXPLOSIVE movement, it is meant to be performed quickly and seamlessly. The weight should be HEAVY for push presses. Well, as far as I’m concerned, it’s a low-rep movement. I don’t see a good reason to perform push-presses in higher rep-ranges. You’re not gonna see olympic lifter training their movements with high reps. And for good reason.
EDIT: my est. 4RM to beat for this phase are - FS 145, PP 105, DL 245, CU BW+35[/quote]
I know I haven’t been keeping up with my log, but I just re-tested the front squat today and got a 175 4RM. I was hoping for 185 but I only had about 15 minutes. 30 lbs increase is good enough I guess.
After I test the rest of my lifts, I’m going to switch to an A B split using 2 full body movements. My lacrosse team is also going to be going to velocity sports performance twice a week for the next 14 weeks. Anyone have any experience with them?
EDIT: my est. 4RM to beat for this phase are - FS 145, PP 105, DL 245, CU BW+35[/quote]
Push press is at about 135lbs for 4RM. I was only doing singles, but they were easy.
I also tested my clean which is about 155lbs (I could probably get 160). What’s an optimal ratio between clean and DL? mine is 155:335 (I tested my deadlift a few months ago however could be a fair amount higher).
EDIT: my est. 4RM to beat for this phase are - FS 145, PP 105, DL 245, CU BW+35
Push press is at about 135lbs not for 4RM. I was only doing singles, but they were easy.
I also tested my clean which is about 155lbs (I could probably get 160). What’s an optimal ratio between clean and DL? mine is 155:335 (I tested my deadlift a few months ago however could be a fair amount higher).
[/quote]
there is no “optimal” amount, the numbers will change depending on which lift you practice more, and with technical proficieny. 50% is reasonable, I think i remember reading the best oly lifters can clean around 70% of their deadlift. You are referring to full clean though right?
EDIT: my est. 4RM to beat for this phase are - FS 145, PP 105, DL 245, CU BW+35
Push press is at about 135lbs not for 4RM. I was only doing singles, but they were easy.
I also tested my clean which is about 155lbs (I could probably get 160). What’s an optimal ratio between clean and DL? mine is 155:335 (I tested my deadlift a few months ago however could be a fair amount higher).
there is no “optimal” amount, the numbers will change depending on which lift you practice more, and with technical proficieny. 50% is reasonable, I think i remember reading the best oly lifters can clean around 70% of their deadlift. You are referring to full clean though right?
[/quote]
Yes full clean. However my form isn’t perfect yet (self taught), so it isn’t far off a power clean.
I shouldn’t really worry about it since I’m still so relatively weak.
damn…unless thats upright, full ass to grass (which i would be suprised) those stats are nothing to write home about besides the vj…man, i guess some people have just got it
[quote]brian.m wrote:
damn…unless thats upright, full ass to grass (which i would be suprised) those stats are nothing to write home about besides the vj…man, i guess some people have just got it[/quote]
Knowing his trainer, I’d be surprised if it WASN’T a full squat.
A deep 2x bodyweight squat is nothing to sneeze at, especially for somebody who tends to be reactive-dominant, as they will be naturally powerful and springy, but not neccessarily very strong. So strength gains for those people go hand in hand with improving vert or speed.
yeah, i dont mean to take away from him, hes got steller hops and is probably a hell of an athlete
i was just trying to figure out what made him special dispite his (no offence) but not super-atheletic looks or strength
(i guess i’m just subconsciously trying to figure out where i’m going wrong and lacking, to not have better hops than i do-something i’ve been trying to figure out for a long time)
plus he probably has good leverage structure wise for jumping - he does have long limbs proportion wise, even though he doesn’t have that high a standing reach for a 6 footer
so his 350lb squat is probably equivalent to a 400-450 squat for someone with shorter limbs and tendons etc. He does look to have pretty long femurs
long femurs generate more speed at full extension than short femurs
[quote]CoolColJ wrote:
it’s all in the nervous system :)[/quote]
Yep. He might be very “hit or miss” in that he puts out a lot of power quickly but has no ability to “grind” out a rep.
Somebody whose nervous system is able to sustain tension for a lot longer would be able to squat more weight, but most likely without any additional increase is explosive power. Kelly Bagget one said that if a lift takes longer than 3-4 seconds total for an athlete, it’s worthless. I have found this to be true in my own training, as for a while I was really focusing on pushing up my deadlift, as I had noticed a correlation between it an my jumping ability. However, I trained my nervous system “grind” too much, and while I increased my deadlift, my vert didn’t budge.
Now that I have been focusing on speed with every rep, even maximal or near-maximal weight, I have seen better results. For example, if I got 365 box squat one day, but it was a slow grinder, I go back the next week and do 365 again and try to get the lift under 3 seconds, rather than trying to bump up the weight and grind out 370.
Thats cool. All my lifts, even at 100 percent are done in 3 seconds or less, does this mean i can still benefit from strength gains?
2 times body weight squat ATG raw is an impressive feat. Good for the guy in the video.
[quote]jtrinsey wrote:
CoolColJ wrote:
it’s all in the nervous system
Yep. He might be very “hit or miss” in that he puts out a lot of power quickly but has no ability to “grind” out a rep.
Somebody whose nervous system is able to sustain tension for a lot longer would be able to squat more weight, but most likely without any additional increase is explosive power. Kelly Bagget one said that if a lift takes longer than 3-4 seconds total for an athlete, it’s worthless. I have found this to be true in my own training, as for a while I was really focusing on pushing up my deadlift, as I had noticed a correlation between it an my jumping ability. However, I trained my nervous system “grind” too much, and while I increased my deadlift, my vert didn’t budge.
Now that I have been focusing on speed with every rep, even maximal or near-maximal weight, I have seen better results. For example, if I got 365 box squat one day, but it was a slow grinder, I go back the next week and do 365 again and try to get the lift under 3 seconds, rather than trying to bump up the weight and grind out 370.[/quote]
