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Thread: Creation of a explosive Mofo!

  1. #3351
    Explosive Mofo Blitzforce's Avatar
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    Quote Originally Posted by heathj View Post
    happy birthday. that foam roller works wonders! i just really started utilizing them two months ago.

    thanks man!

    also add a tennis ball, and a hard cricket/baseball/lacross ball for use against the wall for the upper body etc. I use them a lot

    handy guide on foam rolling and release work
    http://www.members.optushome.com.au/...Techniques.pdf

    edit - fixed the link
    Last edited by Blitzforce; 02-24-2009 at 02:07 AM.

  2. #3352
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    Wednesday 25th February 2009 - Block 13 - Week 11 - Day 1 - DELOAD

    Last Deload workout week, although technically the intensity was high enough to drive some gains

    Decent workout, but skipping is still crappy. I don't know what happened...

    High Hang powercleans with 135lbs starting to get snappy and easier again, so CNS not too bad now.


    Body weight at gym - 205lbs
    Workout time - 1.25 hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW x10
    lateral deep lunge x8
    situp complex on swiss ball
    glute bridge - BWx 5 with 3 sec hold at the top
    single leg RDL mobility + psoas activation walk

    A few sets of hops in place - 2 legged and then single legged

    3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

    45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


    Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

    in Nike Free 5.0 trainer - slight pause at the bottom from 95lbs onwards - Bar x 6, 95lbs x5, 135lbs x3, 185lbs x3
    switched to oly shoes 225x2, 255lbs x2, 285lbs x2, 315lbs x 1, 335x2sec support

    Mid thigh hang powerclean - inbetween the earlier warmup sets of the same weight - 95lbs x3, 115x3, and 135lbs 2x2 - first rep hook-gripped off the rack in clean grip front squat position


    1) 335lbs x 6 ---> 1-2 reps in the tank
    rest 5.5 mins

    2) 335lbs x 6 ---> medium strain on last rep

    335lbs, not mega hard, but not easy either, sets took some effort. I can definitely do 7 reps with it, maybe 8. But low bar full squats in the 85% area always feel hard in any case.
    Plan is to go up to 355lbs next week and hit a 6RM most probably, and then 355x5 on the second set and build up from there, until I can get 365lbs for 2x6 in the following weeks, and then keep going up until I stall or hit 405x5


    Single Leg Kneeling deadlift with a pause BW x 10 each leg

    Back supported leg raise Knees bent BWx8, legs straight bwx14

    Side plank BW x 3, BW x 30secs

    Pull up scapular shrugs feet on floor 1x20

    Dip shrugs BWx5 sec hold +3 reps, BWx10

    Single arm dumbell clean and press - 15lbs x 8 each side


    Hang from chin bar x 1 min
    shoulder dislocate stretches with a wooden staff - wide grip

  3. #3353
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    feeling pretty drained today! That warm buzzing feeling in my neck/head as well - usual sign of high cortisol for me

    I don't think it's just from the squats, because I have squatted with greater loads before without feeling like that, but all the crap I chuck in afterwards that adds to the overall fatigue - mainly planks! They feel brutally hard, the amount of straining I do on them. I hate them

    whole posterior chain from ankles to upper back is pretty darn sore

  4. #3354
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    27th Friday Feb 2009

    still kind achey feeling in my lower body

    did some foma rolling on my legs and glutes
    shoulder dislocate strteches and then into a few partial overhead squats with broom handle

    shoulder/pec/thoracic mobility is improving already from the shoulder dislocates, still not where I want to be but it's a start

    eventually these overhead squats will replace my arm supported bodyweight squats I do a couple of times a week. Kill 2 bird with one stone.
    Last edited by Blitzforce; 02-27-2009 at 08:00 PM.

  5. #3355
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    Sunday 1st March 2009

    Mild achey feeling all over from my part time job. My legs and hips felt pretty strong and power packed yesterday. Hope it stays true today

    weighed 92.5kg 203.5lbs this morning
    waist is 35 inches around belly button - loose

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 14.8% bodyfat
    Tanita scale = 24.4%

    measurements straight out of bed
    Wrist - 6.75 inches
    Ankle - 8 7/8
    Neck - 16

    Arms - flexed 15.75 (+1/8)
    Forearms - flexed 12.25 (+1/8)
    Chest - lats flexed 44
    Hips/Glutes - 42.25 (+0.25)
    Thighs - 28
    Calves - flexed 16.25

    Waist the same this week and bodyweight went up 1lb.
    Body Fat as % on the calculator still dropped 0.1%, while Tanita up 0.1%

    Hips/glutes up 0.25 inch, quite a lot. Even my arms went! From the pullup 1 min hold?
    Biggest hip size ever at any bodyweight and bodyfat%!!!!!

    Ate more carbs and crap this week, so I didn't expect to drop any more fat.
    Last edited by Blitzforce; 02-28-2009 at 02:09 PM.

  6. #3356
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    Sunday 1st March 2009 - Block 13 - Week 11 - Day 2 - DELOAD

    Light to Moderate foam rolling lower body and cuff/lats before heading off to the courts

    warm sunny day today. Went earlier than I usually do, bad move.
    Sun+heat = not feel like jumping well

    used my newer Nike Free 7.0 Trainer Sparq version. Felt pretty good, but a little more mushy than the 5.0 trainer

    Bodyweight = 93.3kg 205.25lbs in shorts and t-shirt

    Willoughby Leisure centre outdoor BBall court complex

    65 mins hour total

    Did some dynamic warmup crap
    then 4x10 secs skipping - 20s secs rest

    1) dribbling, shooting, moves and low/medium intensity jumps and for 25 mins.
    A few dunks on the 8 foot netball rims every time I went past em

    2) then max effort vertical jumps for another 15 mins. A set of 2 jumps with 10-15 secs rest between each rep, 2 mins rest between sets.
    5 sets of 2 - hit my best jump on the 2nd set

    3) 25 mins of max effort jumps of all types with more frequency, 1 jump very 30secs to a min. Finished the session when I started to loose the pop.
    Mostly, 1 step, approach and running jumps



    Finally figured out what the issue with the skipping was - I was holding the handles too far away from the body, causing the rope to have less outward travel so I kept catching my feet....
    So skipping was much better today, tiny 1 inch hops, and fluid tempo like I used to have.

    The sun and heat kinda sapped my energy, especially during the 2nd part of the session. I wasn't jumping quite as well as last week. Next time I'll have to come much later in the day when the sun is lower in the sky.

    Kinda had that lethargic feeling, but I managed to fight through it by the the 3rd part of the session. Started to get a string of decent jumps.
    I mostly played on the 9'10.5" rim today and even with really casual one step and slow approach jumps, I could get my fingers 1.5 inches over the rim pretty consistently.

    At 205lbs today, I am jumping just as well as I was back when I hit my best jumps at 190lbs, but a lot more solidly. Now I am capable of grabbing this 9'10.5" rim up to the base of my fingers at least, off a run. But I don't do them as well as used to. I was actually getting higher up on the rim if I basically walk up to it or do a very slow jog and then jump!!

    Main issue seems to be not dipping down low enough, staying down there long enough to gather up, and getting the hips under me before I blast up.
    I do that when I approach really slowly and can get up higher.
    Just looking at some old videos of my running jump, I can see that I do them a lot differently now. Gotta get this sorted!!
    Then I'll be able to get my whole hand over that 9'7" rim I sometimes play on, and can start practising dunks with a small ball on it

  7. #3357
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    Monday 2nd March Feb 2009

    slight tired feeling
    overall moderate dull soreness in my whole body, mostly in my legs and hips

    upper body felt great yesterday, didn't notice the tugging from muscles in my armpit and resistance from the lats. I did some shoulder dislocate stretches before I headed to the court, which helped.
    And after my gym sessions I do these one armed pullup stretch, with feet on the floor, and use my other hand to do some release work on my pec, armpit area and lats.

    1) shoulder dislocate stretches with broom
    2) partial overhead squat with broom x 20
    3) some scapular wall slides

    sit in bottom of fullsquat - bare feet x 30 secs

    4) arm supported bodyweight paused full squats - BW x 15, x 20
    5) paused shoulder width box squat to parallel on soft sofa - BW x 15

    scapular pushup while stretch calves
    a bunch of stretches for upper and lower body

  8. #3358
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    Wednesday 4th March 2009 - Block 14 - Week 1 - Day 1

    Starting a new block this week, although technically it started last week.

    Not the best of workouts, I got hit with some pretty heavy hayfever as soon as I woke up, and had some flu like symptoms

    Didn't do my usual foam roll session before heading to the gym, and I felt worse for it...

    Body weight at gym - 204lbs
    Workout time - 1.25 hours
    Workout rating - 3/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW x10
    lateral deep lunge x8
    situp complex on swiss ball
    glute bridge - BWx 5 with 3 sec hold at the top
    single leg RDL mobility + psoas activation walk

    A few sets of hops in place - 2 legged and then single legged

    3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

    45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


    Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

    in Nike Free 5.0 trainer - slight pause at the bottom from 95lbs onwards - Bar x 6, 95lbs x5, 135lbs x3, 185lbs x3
    switched to oly shoes 225x2, 255lbs x2, 285lbs x2, 315lbs x 1, 335x1, 345x2sec support

    Mid thigh hang powerclean - inbetween the earlier warmup sets of the same weight - 95lbs x3, 115x3, and 135lbs x2 - first rep hook-gripped off the rack in clean grip front squat position


    1) 345lbs x 6 ---> medium strain on last rep
    rest 5.5 mins

    2) 345lbs x 6 ---> hard strain on last rep

    video of main worksets
    http://www.youtube.com/watch?v=5wZ_v9Et_zo&fmt=18

    Upped the workset weights 10lbs from last week. Decided not to go to 355lbs like I had planned.
    Warmups didn't feel that easy, thanks to my fever like feelings. And I honestly didn't think I would make 345lbs for 2 sets of 6. But once the first set got going, and I thought this ain't so heavy/hard, and cranked out the reps. But it sure didn't feel as easy as it looked in the video

    Funny how the bar seems to lean lower on the left side...

    Gonna drop the powercleans I do in the warmups, they felt crappy today.


    Bench dip scapular shrugs BW x 10

    Back supported leg raise Knees bent BWx8, legs straight bwx12

    Pull up scapular shrugs feet on floor 2x20

    Single arm dumbell clean and press - 15lbs x 9 each side


    Hang from chin bar x 40secs
    shoulder dislocate stretches with a wooden staff - wide grip, and then moved into snatch grip width. Improving very quickly!

  9. #3359
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    Feel moderately drained. Have that warm feeling in my head/neck. Swollen and inflamed lips - I guess that means cortisol is high

    Sleep was not good last night, hasn't been the 3-4 nights either, i just keep waking up at odd hours.

    Whole body is sore. Glutes and hamstrings really sore. VMO, calves, whole erectors and upper back/traps less so.
    Last edited by Blitzforce; 03-04-2009 at 09:31 PM.

  10. #3360
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    BTW big decrease in bodyweight today! Just feels like I've leaned up a lot this week..

    On Sunday, hitting 93.3kg 205+lbs,
    and today low of 91kg to 91.6kg 200-201.5 lbs

    should result in a smaller waist this coming Sunday, unless I start eating more

  11. #3361
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    Friday 6th March 2009

    still darn sore in my posterior chain, especially my hamstrings, they feel shredded. Not just the upper part like they used, but the whole area. Like I have done some heavy RDL!

    On my last bottle of SAM-E, and I really don't feel any different.
    I went through the first 2 bottles pretty quickly taking 400mg a day, but have since cut back down to 200mg.
    The only thing I noticed this and last week, is the fact I'm damn hungry all the time now eating the same stuff that used to make me full!
    Hell I'm actually eating more now. Maybe it's something to do with SAM-E restoring things and speeding up my metabolism back to normal?
    Or maybe hungry leg and hip muscles want food

    Probably why I seem to be leaning up despite not doing much different
    I can keep this up and get leaner, or start eating even more to build more muscle to get my squat going up faster..... hmmmm

    not sure if I will do anything today - will update if my plans change

  12. #3362
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    Sunday 8th March 2009

    usual achey feeling on a Sunday morning. Something in my right lower/mid back area is painful, right and knotted up! Kinda around the erector oblique area

    measured my waking pulse out of curiousity and got a 62bpm. Not bad at all, it's usually well over 70 when I start to overtrain.

    weighed 91.8kg 202lbs this morning
    waist is 35 inches around belly button - loose

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 15% bodyfat
    Tanita scale = 24.5%

    measurements straight out of bed
    Wrist - 6.75 inches
    Ankle - 8 7/8
    Neck - 16

    Arms - flexed 15.75
    Forearms - flexed 12.25
    Chest - lats flexed 44
    Hips/Glutes - 42 (-0.25)
    Thighs - 28
    Calves - flexed 16.25

    Waist the same this week and bodyweight went down 1.5lbs
    BodyFat as % on the calculator back up to 15%, while Tanita up 0.1%
    I figure I'm around 16%. 170lbs of lean body mass. So getting down to 180 is possible. Although I'd be very lean
    Last edited by Blitzforce; 03-07-2009 at 03:00 PM.

  13. #3363
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    Some crazy stuff in here dude! Keep it up! im not real knowledgeable with injuries or on reasons for pain but hopefully you get it all squared away.
    Last edited by slashkills; 03-07-2009 at 02:54 PM.

  14. #3364
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    thanks man

    a lot of foam rolling, release work with a tennis ball and a rest usually does the trick for me

  15. #3365
    Explosive Mofo Blitzforce's Avatar
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    I entered my stats into Casey Butt's maxmimum size calculator for natural people
    http://www.weightrainer.net/bodypred.html

    and it spat out - Your estimated maximum muscular bodyweight at ~16% bodyfat is: 208.6 lbs
    Guess I'm not too far off my genetic potential
    And training my upper body would just about put me there.

    Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:
    Chest: 46.1 in Biceps: 16.6 in
    Forearms: 13.3 in Neck: 16.2 in
    Thighs: 24.5 in Calves: 16.4 in

    And my wrist does get smaller as I get leaner, I've measured it as low as 6.5 inches. Same for ankles
    If I take this into account it says
    Your estimated maximum muscular bodyweight at ~8% bodyfat is: 181.2 lbs

    Of course I'm geneticly gifted for large legs, hips and calves.
    My dad has even bigger legs and calves than me at 2.5 inches shorter and he doesn't even train. But his wrists, hands/fingers and bones are way larger than mine! I look like I have girl's hand and wrist when I put my hand next to his
    Last edited by Blitzforce; 03-07-2009 at 03:39 PM.

  16. #3366
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    Monday 9th March 2009

    It was raining yesterday and my back was feeling really painful. So I didn't do anything

    Had problems lying bed last night - pain!!! It got worse during the day. I did manage to fall asleep with some painkillers

    It's feel much better today, hopefully it will be gone by tomorrow so I can squat.
    It feels like something inbetween my right oblique and lat. Not sure how it happened either. I was fine on Saturday morning, during the day and afternoon, but it started to gradually flare up in the evening,while sitting down...
    Maybe I tweaked it during my part time job in the morning, heaving stuff around. It's not the first time this has happened either...damn!

    other than that, I feel preety good. Legs feel great

    Might do my usual body weight squats and stuff today - we'll see. Update later on

  17. #3367
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    1) shoulder dislocate stretches with broom
    2) partial overhead squat with broom x 20
    3) some scapular wall slides

    sit in bottom of fullsquat x 1 min patting dog

    4) paused single leg kneeling deadlift - BW 2 x 15
    5) paused shoulder width box squat to parallel on soft sofa - BW x 15

  18. #3368
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    Wednesday 11th March 2009 - Block 14 - Week 2 - Day 1

    Average workout, felt pretty good, but not feeling all that strong.
    Dropped the high hang powercleans. Figured they are a waste of time

    Body weight at gym - 204lbs
    Workout time - 1.25 hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW x10
    lateral deep lunge x8
    situp complex on swiss ball
    glute bridge - BWx 5 with 3 sec hold at the top
    single leg RDL mobility + psoas activation walk

    A few sets of hops in place - 2 legged and then single legged

    3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

    45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


    Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

    in Nike Free 5.0 trainer - slight pause at the bottom from 95lbs onwards - 95lbs x5, 135lbs x3, 185lbs x3
    switched to oly shoes 225x2, 255lbs x2, 285lbs x2, 315lbs x 1, 335x1, 355x2sec support


    1) 355lbs x 6 ---> hard strain on last rep
    rest 5.5 mins

    2) 355lbs x 5 ---> hard strain on last rep

    video of main worksets - from the side it looks like I get a lot lower than I do from the other camera angles. Definitely well below parallel
    http://www.youtube.com/watch?v=qiUBUkQ0CSk&fmt=18


    Upped the workset weights 10lbs from last week.
    355lbs was harder than expected, but 355x6 still equals a 410lb 1RM on the rep calculator, 2xBW. When I get to my current goal of 365lbs for 2x6, I'll finally move up to 2.1xBW. Enough for a 34 inch Vertical jump on paper, and 38 off the run

    As I walked out the 2nd set, the bar started to roll around on my back (all bars in my gym are bent). I didn't get my elbows up before I unracked, not enough shelf. So I lost my tightness on the first rep, and the bar hit the safety pins at the bottom! Messed up that set, but I don't think I would have gotten 6 reps anyway.

    Doesn't look like I'll hit my goal of 365lbs 2x6 by the end of March. If I don't get 355 for 2x6 next week, then I'll change the setup.



    Back supported leg raise Knees bent BWx8, legs straight bwx10

    Pull up scapular shrugs feet on floor 2x20

    Single arm dumbell clean and press - 15lbs x 10 each side

    Side planks BW x 30secs each side

    leg lowering ab exercises BW x 10

    Hang from chin bar x 1 min
    shoulder dislocate stretches with a wooden staff - wide grip, and then moved into snatch grip width
    Last edited by Blitzforce; 03-11-2009 at 03:48 PM.

  19. #3369
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    Thursday 12th March 2009

    Feeling stale, but not drained like the last couple of weeks. Hmmm dropping the high hang powercleans helped here?

    achey all over, hamstrings and glutes extremely sore, erectors, VMO, calves and upper back less sore.
    Last edited by Blitzforce; 03-11-2009 at 09:10 PM.

  20. #3370
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    Friday 13th March 2009

    LOL 2nd friday 13th in the last 6 months! The last one was on Valentines day

    still sore but much less sore. Recovering a little faster than last 2 weeks.
    Pigged out yesterday and today.


    light lower body foam rolling, moderate upper body/back release work

    1) shoulder dislocate stretches with broom
    2) partial overhead squat with broom x 20
    3) some scapular wall slides
    4) sit in bottom of fullsquat x 1 min
    5) arm supported bodyweight paused full squats - BW 2 x 15

  21. #3371
    Explosive Mofo Blitzforce's Avatar
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    I'm in the process of organising my Youtube channel with playlists and uploading some of my old videos and PRs over the next the few days. Much easier to navigate now

    http://www.youtube.com/user/CoolColJ

  22. #3372
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    Sunday 15th March 2009

    usual achey feeling on a Sunday morning. Erectors feeling sore from my part time job yesterday. Feeling a little spaced out.
    Haven't decied if I will play bBall and jump today

    waking pulse was 59 bpm - woah very low!


    weighed 92.2kg 202.8lbs this morning
    waist is 35 inches around belly button - loose

    With this http://home.fuse.net/clymer/bmi/
    it puts me at 14.9% bodyfat
    Tanita scale = 25.2%

    measurements straight out of bed
    Wrist - 6.75 inches
    Ankle - 8 7/8
    Neck - 16

    Arms - flexed 15.75
    Forearms - flexed 12.25
    Chest - lats flexed 44
    Hips/Glutes - 42 1/8 (+1/8)
    Thighs - 28
    Calves - flexed 16.25

    Waist the same this week and bodyweight up down almost 1lb.
    BodyFat as % on that calculator slightly down to 14.9%, while Tanita up 0.7%

    Glutes back up, they're really stick out now, talk about Ghetto booty!
    Legs have gone bigger as well visually, mostly in the hamstring and lower VMO area, which doesn't show up on the measuring tape.

  23. #3373
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    Sunday 15th March 2009 - Block 14 - Week 2 - Day 2

    foam rolled lower body and cuff/lats before heading off to the courts


    Bodyweight = 92.8kg 204lbs in shorts and t-shirt

    Willoughby Leisure centre outdoor BBall court complex

    45 mins hour total

    Did some dynamic warmup crap
    then 4x10 secs skipping - 20s secs rest

    1) dribbling, shooting, moves and low intensity jumps and for 25 mins.
    A few dunks on the 8 foot netball rims every time I went past em

    2) then max effort vertical jumps for another 10 mins. A set of 2 jumps with 10-15 secs rest between each rep, 2 mins rest between sets.
    4 sets of 2

    3) A few "boxjumps" onto the low wall, max effort jumps of all types with more frequency, 1 jump very 30secs to a min. Stopped after 10 mins


    Been 2 weeks since I was last here.
    Skipping was ok, not crash hot, but not bad.

    I was shooting well, shoulder mobility felt way better. Hook Shots no longer feel tight and uncomfortable. Gotta keep up with the shoulder dislocates!

    As far as jumping goes. I felt sluggish and didn't have the fire in me. I wasn't tired, or beat up. Just no pop.
    Jumps were well down, standing jump was at least 3 inches lower. And the few running jumps I did were so low I was nowhere near even touching the thick part of the rim at the back, even on the 9'10.5" hoop.... like 5-6 inches lower.... didn't force the issue, finished things up quickly

    I guess that is to be expected. Anytime I drive the squats up hard into rep max territory, especially as I'm stronger now, it kills my hops fast. But this is the biggest drop I have ever had!
    So in future I'm not gonna do much hard jumping, just dribbling around and shoot, layups and post moves and get a good sweat up. When I deload the squat at the end of each block, then I'll start pushing the jump.
    Last edited by Blitzforce; 03-15-2009 at 01:15 AM.

  24. #3374
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    Monday 16th March 2009

    Feeling tired and stale today

    sore feet/foot arch/ankles, calves, hamstrings, glutes and erectors. Upper body is a bit achey as well.

    Not really worth the effort to jump when your not getting up IMO.
    Will save my energy for when I'm fit to jump from now on.

    Although it'll be nice when you can jump high enough, that on a bad day or when your overreached, you can still get your wrist over the rim. About when I can get my head within 3 inches of the rim me thinks...44 inch standing...48 inch running jump
    Last edited by Blitzforce; 03-15-2009 at 05:40 PM.

  25. #3375
    Explosive Mofo Blitzforce's Avatar
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    Wednesday 18th March 2009 - Block 14 - Week 3 - Day 1

    Descent workout, no pre-workout foam rolling today, just released the bottom of my feet with a cricket ball.

    Adding back some calf work. I feel they help my running jump a bit, as per Kelly Baggett's experience and studies he has shown. My feet and calves are my weak link for sure, my hips are much stronger these days as evidenced by my squat going up
    When I last had ISO calf raises in my workouts, I was jumping better off a run

    Big increase in bodyweight today, too much carbs last week...

    Body weight at gym - 207.5lbs
    Workout time - 1.5 hours
    Workout rating - 4/5

    General warm up -

    1 set each of my usual dynamic mobility exercises
    behind the neck band pull aparts - green mini-band help 3/4 length 2x8
    scapular pushups on bench - BW x10
    lateral deep lunge x8
    situp complex on swiss ball
    glute bridge - BWx 5 with 3 sec hold at the top
    single leg RDL mobility + psoas activation walk

    stiff legged runs - 15m x 4 with a short rest inbetween

    A few sets of hops in place - 2 legged and then single legged

    3x10 seconds rope skipping - 2 legged then 5 reps single leg, each leg, then alternating legs - 30secs rest

    45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


    Low bar Full Back Squats - shoulder width stance - Oly Shoes - no Belt

    in Nike Free 5.0 trainer - pause at the bottom on each rep - 95lbs x5, 135lbs x3, 185lbs x3
    switched to oly shoes 225lb x2, 255lbs x2, 285lbs x2, 315lbs x 1, 335x1, 355x2sec support


    1) 355lbs x 6 ---> medium strain on last rep
    rest 5.5 mins

    2) 355lbs x 6 (+1 rep) ---> hard strain on last rep

    video of main worksets -
    http://www.youtube.com/watch?v=tYye3KqWGF4&fmt=18


    Alrighty! I finally own 355lbs, going up to 365 for 6 reps next week!

    Can't say it was easy, but easier than last week. 6 th rep was smooth, not wobbly like last week. Felt like I could do a 7th rep.
    355x7= 425lb 1RM. I finally crack 2x bodyweight - sweet
    I have enough horsepower for a 33 inch standing jump now when I deload the squats and freshen up

    I was squatting 285lbs 2x6, on the 15th July, last year. Got 4 months to hit 385lbs for 2x6 to make it a 100lb gain in 1 year!
    Although if that happens 1RM goes from 340 to 460lbs = 120lb gain. Ample proof that squatting once a week for 2 main worksets can indeed make you a lot stronger over time
    Coupled with once a week jumping and 2-3 sets of 15 rep bodyweight paused full squats 1-2 times a week

    Good for a 10 inch vertical jump increase if I get back down to my 190lb bodyweight I had then. 39 inch vertical jump.... and even higher at 180lbs, 41 inch.....hmmmm...
    Although I don't think I can get down to 180lbs, legs and hips are so much bigger now!



    Calf raises
    alternating sets between seated and standing - 1 min between

    Paused top and bottom
    Seated calf raise - empty x 12, +20lbs x 12, +40lbs x 12
    Standing calf raise machine - 2 plates x 12, 4P x 12, 6P x 12

    not pushing too hard yet


    Back supported leg raise Knees bent BWx9, legs straight bwx13

    Pull up scapular shrugs feet on floor 2x20

    Single arm dumbell clean and press - 15lbs x 5, 20lbs x 9 each side

    Side planks BW x 35secs each side

    Hang from chin bar x 30 secs
    shoulder dislocate stretches with a wooden staff - wide grip, and then moved into snatch grip width
    Last edited by Blitzforce; 03-18-2009 at 02:10 AM.

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