About that time II (training) [Forum Archive]

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About that time II (training)

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Posted by: Triple Threat

Quote:

Originally Posted by Double D

Heres my first bit of ground breaking news: Me and my wife are having yet another girl!!!! I know I am suppose to want a boy, and I did at first. But after some thinking about it, if this daughter is as good as my other 2 I couldnt ask for me!!!!!

Congratulations, DD.

However, with the potential for all that estrogen to be running around your house in several years, you should start planning NOW for your own private manly retreat. Just sayin'.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

Batting Practice-1 and 1/2 hour.

During BP today I hit some serious piss rods! I was practicing standing and hitting and trying to yank it down the line. We hit in the country so the wind was killing the ball. I was trying the high leg kick to really get my weight back and explode through it! I hit almost every ball with some serious back spin and it cut the wind plenty of times and off a line would hit the fence in the air. The fence is about 310. The balls I really got elevated would either get killed by the wind or cut through it and go over the fence. Normally those were the balls I hit about left center and they carried to right center. I absolutly love tomahawking balls whenever theres a terrible wind.

All this talk of softball in your and Pylon's journals makes me wish we were starting soon.

I'd gladly take 310 ft consistently.

Posted by: Malley

Quote:

Originally Posted by Triple Threat

All this talk of softball in your and Pylon's journals makes me wish we were starting soon.

I'd gladly take 310 ft consistently.

I want to hit 330 consistently!

Oh and your welcome to come to any manly voyages with me!

Posted by: Archangel

CONGRATS Brother D2!!!

Posted by: Andalite

Quote:

Originally Posted by Double D

Me and my wife are having yet another girl!!!! I know I am suppose to want a boy, and I did at first. But after some thinking about it, if this daughter is as good as my other 2 I couldnt ask for me!!!!!

AWESOME!!!!!!!! congrats bro.

Posted by: Malley

Thanks guys much appreciated.

Posted by: Malley

Heres my new routine I figured I would try: If anyone has some adjustments that sounds good I would like to hear em.

Upper Total
Bench-3x8
Split Squats-3x8 (each leg)
Incline-3x8
Side Lunges-2x10
superset w/
Step ups-2x10
CGBP-2x8
SS w/
Side Raises-2x10

Total Pull
Pullups-3x8
Deads-3x8
Rows-3x8
Leg Curls-2x10
SS w/
Hypers-2x10

Total Power
Plyo Pushups-3x5
Jump Squats-3x5
Box Pushups-3x5
Speed Deads-3x5
Supine Rows-3x5

Core Work-Each day
Planks-3x60 secs
Bridges-3 sets
T-Pushups-3x10
Cable Crunches-3x10

Superset all of these and use a 90 second ri.

So todays workout was:

Total Upper

Bench
135x10
185x10
225x8
245x8
245x8

Split Squats
135x10
185x10
205x10
*Went easy at first since the knee was bothering me

Incline
185x10 (3 sets)
*Very easy and used a 2/1/2 tempo

Lunges Superset w/ Step Ups
50lbs. with each exercise 2x10

CGBP
185x10 (2 sets with a 2/1/2 tempo)
*easy
SS w/
Laterals
25lbs DB'sx10 (2 sets)

Static stretching 30 minutes

Workout time-45 minutes

RI's throughout the workout was about 75 seconds

Posted by: JerseyDevil

Congrats DD! I'm hoping it is a boy for you

Posted by: Tom_B

Congratz about the upcoming baby girl !!
hahah although like mentioned that sure is alot of estrogen in the house, especially with them all being so close in age! Have fun dealing with three teenage girls practically all at once!!

hahaha.

Posted by: BulkMeUp

Interesting wo. and congrats on the baby girl. Good thing their daddy is big and strong. It'll be easy to intimidate all those boys who will come knocking on your front door in a few years

Posted by: fufu

Good workout. What happened to your knee?

Posted by: Triple Threat

Quote:

Originally Posted by BulkMeUp

Interesting wo. and congrats on the baby girl. Good thing their daddy is big and strong. It'll be easy to intimidate all those boys who will come knocking on your front door in a few years

Never mind intimidate. DD will knock the crap out of the first one who so much looks the wrong way at his daughter.

Posted by: Brutus_G

Quote:

Originally Posted by Tom_B

Congratz about the upcoming baby girl !!
hahah although like mentioned that sure is alot of estrogen in the house, especially with them all being so close in age! Have fun dealing with three teenage girls practically all at once!!

hahaha.

D better buy some Chastity belts.

Posted by: Malley

JD I am having a girl. Its not a bad thing. I love the 2 I got and they are awesome. I think its the last try as well since I dont want to end up with 10 kids. I think I am just bound for girls. As long as shes healthy I will be happy. Besdies guys you will never find a more proud poppa!

Tom Ya dude it will be almost all at once! It will be crazy, they are already little drama mommas now! The thing is with my youngest shes more like a boy than anything. She likes to bark like a dog and simply go out with me and get completly dirty! Shes awesome. My oldest is the sweetest little one ever.

BMU Yeah its one thing that I always think about. How am I gonna cope with all the guys over the years? Their mommy was about as hot as a woman gets at one time. Of course after 3 kids now it takes a toll. So if they get her genes they will be doing very very well for themselves. Besdies I think I do well for myself to.....ok maybe not?

Fufu I dont know what happened to the knee? Just started hurting one day for no reason. I have fuckin flat feet anyways so from time to time I get bum knees and my back hurts! Fuckin sucks!

TT I do need to work on that for sure! I am so overprotective of them now! I can only imagine how bad it will be later. They are so amazing and for those who dont have kids yet, or are looking forward to having them soon, you will either not be dissapointed or you dont know what your missing.

Brutus Na I am ok, I got a gun and 2 pretty strong fists!

Posted by: Archangel

Excellent w/o Brother D2, very interesting as well!!! Again congrats on your New addition!!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

JD I am having a girl. Its not a bad thing. I love the 2 I got and they are awesome. I think its the last try as well since I dont want to end up with 10 kids. I think I am just bound for girls. As long as shes healthy I will be happy. Besdies guys you will never find a more proud poppa!

Tom Ya dude it will be almost all at once! It will be crazy, they are already little drama mommas now! The thing is with my youngest shes more like a boy than anything. She likes to bark like a dog and simply go out with me and get completly dirty! Shes awesome. My oldest is the sweetest little one ever.

BMU Yeah its one thing that I always think about. How am I gonna cope with all the guys over the years? Their mommy was about as hot as a woman gets at one time. Of course after 3 kids now it takes a toll. So if they get her genes they will be doing very very well for themselves. Besdies I think I do well for myself to.....ok maybe not?

Fufu I dont know what happened to the knee? Just started hurting one day for no reason. I have fuckin flat feet anyways so from time to time I get bum knees and my back hurts! Fuckin sucks!

TT I do need to work on that for sure! I am so overprotective of them now! I can only imagine how bad it will be later. They are so amazing and for those who dont have kids yet, or are looking forward to having them soon, you will either not be dissapointed or you dont know what your missing.

Brutus Na I am ok, I got a gun and 2 pretty strong fists!

I remember reading somewhere that when the woman has high estrogen levels the children are more likely to be female.

Posted by: Malley

Archie Thank you.

Brutus I have always heard it has to do with the guy.

Posted by: Malley

Would also like to add those tempos are 2/0/2 are ridiculous. Normally its controlled on the way down and explode up, but if you really count out 2 seconds down and 2 up its tough as hell! I havent done that in a long time.

Posted by: Bakerboy

Congrats! Kids rule!

How did you feel on the Lunges/ step- up superset? Were you breating hard? How high of an object are you stepping up to?

Posted by: Malley

Quote:

Originally Posted by Bakerboy

Congrats! Kids rule!

How did you feel on the Lunges/ step- up superset? Were you breating hard? How high of an object are you stepping up to?

Dude that superset was mean to say the least! I was breathing pretty hard. My cardio over the winter was bad though, I have since really picked it up! But yeah it was pretty good. I am sore as hell today!

Posted by: Malley

Oh and the bench was just above knee high.

Posted by: Bakerboy

Posted by: Malley

What rep ranges do you like doing your power exercises in? And do you consider speed deads for power?

Posted by: Bakerboy

1-5 reps with weights. For things like clapping pushups/ bw stuff you could go higher. Low reps, higher sets. But that depends on what you are trying to accomplish. I would start with no more than 50% of you 3 rep max to start.

Speed deads done in the 1-5 reps would be done for power.

Posted by: Malley

My main focus is simply trying to improve explosiveness for sports.

Posted by: Bakerboy

You should talk to P about this... phasic training. It depends where you are in your training and how close you are to your season.

Posted by: Malley

I have the NASM book and its got all kinds of things in there on power training, I just havent gotten there yet! I will ask him about it though.

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

1-5 reps with weights. For things like clapping pushups/ bw stuff you could go higher. Low reps, higher sets. But that depends on what you are trying to accomplish. I would start with no more than 50% of you 3 rep max to start.

Speed deads done in the 1-5 reps would be done for power.

aree with what you are saying....Also, phasic training is important. Even if you just took the NASM book and looked at their program desing, which is a linear program. You can learn a lot from the way things are organized.

Speed deads are silly to me....you spend 75% of the movement decelerating. Use either olympic pulls or olympic lifts. Something that you aren't stopping momentum on.

Posted by: Malley

Cleans, snatches, etc......?

My biggest problem with that is my form is so horrible with those! However I could not be so lazy and just work on the form!

Thanks for taking the time P. Once I get to the power section I ought to have a better understanding.

Posted by: P-funk

Quote:

Originally Posted by Double D

Cleans, snatches, etc......?

My biggest problem with that is my form is so horrible with those! However I could not be so lazy and just work on the form!

Thanks for taking the time P. Once I get to the power section I ought to have a better understanding.

cleans, snatches, DB snatches or just clean pulls or snatch pulls.

If your form is bad and you don't want to take the time then don't use them....plyos work really well and med. ball work is great for the upper body. Hit that up in a power phase.

Posted by: Brutus_G

[quote=P-funk;1591235]aree with what you are saying....Also, phasic training is important. Even if you just took the NASM book and looked at their program desing, which is a linear program. You can learn a lot from the way things are organized.

Speed deads are silly to me....you spend 75% of the movement decelerating. Use either olympic pulls or olympic lifts. Something that you aren't stopping momentum on.[/QUOTE]

and as an added bonus you learn to absorb force!

Posted by: Malley

I am really going to have to get me some med balls. I have none where I work out now at. However I will be at a gym in a few months so it ought to work well.

Posted by: P-funk

med. balls only work well if you have a brick wall to throw them against.

Posted by: Malley

Yeah I knew that, however does the gym you go to have a brick wall? I think it would be kinda different.

Posted by: P-funk

Quote:

Originally Posted by Double D

Yeah I knew that, however does the gym you go to have a brick wall? I think it would be kinda different.

We have a Plyo-Back Rebounder.

We may end up putting in tha brick wall though because I think it is better than the rebounder. It is nice year round in AZ though, so we can always go outside anyway.

Posted by: Malley

No doubt. Those are bad ass! Does it have a trampoline effect? Looks like it may. I would just soon have a brick wall as well.

Posted by: P-funk

Quote:

Originally Posted by Double D

No doubt. Those are bad ass! Does it have a trampoline effect? Looks like it may. I would just soon have a brick wall as well.

yes, it has a trampoline effect. we don't use it to jump on, but people coming back from ankle or knee injuries will have to do single leg stands for time on it or single leg stand and catch a tennis ball being tossed to them to re-teach proprioception.

Posted by: Malley

Very interesting. I have never seen one before. About what poundage do guys start with on this exercise. More advanced guys anyways?

Posted by: P-funk

Quote:

Originally Posted by Double D

Very interesting. I have never seen one before. About what poundage do guys start with on this exercise. More advanced guys anyways?

on what exercise? med. ball throws?

Posted by: Malley

Yes sir

Posted by: P-funk

Quote:

Originally Posted by Double D

Yes sir

Less than 10% of BW.

the idea is rate of force development. if the ball is to heavy, it doesn't move as fast and the adaptation you seek is lost.

Posted by: Malley

Yeah I understand that. I have no medicine balls so I am trying to throw some type of power routine together here. Of course I will be adding Plyo pushups and the iso-pushups along with jump squats (Which I will use much less weight than last time), then I am kinda lost? Supine rows? BW Lunges with a leap?

Posted by: P-funk

why use any weight for the squat jumps? Just use BW.

split squat cycling plyos are fun but you need to make sure you can stick a landing real good with them.

box jumps can be good if you have the proper height and you aren't compromising landing by having the box to high and having to do a tuck jump to get up there.

tuck jumps can be good.

ladder drills

ice skaters

lots of stuff!

Posted by: Malley

So the basics of putting a power routine together has absolutly nothing to do with really trying to hit certain body parts? I think it would make sense to do 2 power exercises for upper and 2 for lower? Am I correct there?

Posted by: Malley

Never mind that, I just reread that and realized how retarted I sounded and I think I am splitting hairs.

Here will be the lower aspect of it:
squat jump
tuck jumps
and lunge jumps

Upper:
Plyo Pushups
Supine bw rows (what do you think?)
Pushup Burpee Pyramid

Posted by: Malley

Also P do you think I should dedicate an entire day to power or supplement them into my workout from day to day? Meaning do my bench and superset it with plyo pushups?

Posted by: Malley

If I am to dedicate an entire day to power here is the exercises I want to incorporate:

A-1 Squat Jumps
A-1 Plyo Pushups

B-1 Box Jump March
B-2 iso-extreme push up (These are just hold as long as possible)

Lunges + Leap

Burpees

Maybe 2x5 or so....
RI's are 60 seconds.

Posted by: AKIRA

Quote:

Originally Posted by Double D

Also P do you think I should dedicate an entire day to power or supplement them into my workout from day to day? Meaning do my bench and superset it with plyo pushups?

According to NASM, thats about right. I want to hear more input too.

Good topic.

Posted by: Malley

Yeah A according to NASM thats what they do, but I was wondering if I would benefit more from doing it that way, or dedicating an entire day to power?

Posted by: P-funk

I don't like the strength exercise supersetted with a power exercise. I have never ahd success doing things that way. I disagree with NASM on it.

You could have a whole power day, you could have multiple power days. You could also do specific power work prior to your strength work.....there are tons of options. that question is really to hard to answer due to the different scenarios that can play out.....inseason, offseason, number of weeks until compeition, etc.....once you start talking about athletic development, it is not as simple as just saying "okay 5 sets of 5". There is to much to think about.

I don't understand why you would superset the upper and lower plyos? Also, why super set the plyo with an isometric exercise?

Posted by: Malley

Ok, I see what your saying then.

Right now I am currently getting ready for our softball season to start once again and we take it very serious. Matters fact the past 2 years we have placed 3rd in state. I know last year I was in tremendous shape and this year right now I have some work to do. All I worked on all winter was strength and thats it! Now I find myself saying aw shit, I really fucked somethings up here. I need to get fast, explosive, and simply better aerobic conditioned!

Posted by: P-funk

Quote:

Originally Posted by Double D

Ok, I see what your saying then.

Right now I am currently getting ready for our softball season to start once again and we take it very serious. Matters fact the past 2 years we have placed 3rd in state. I know last year I was in tremendous shape and this year right now I have some work to do. All I worked on all winter was strength and thats it! Now I find myself saying aw shit, I really fucked somethings up here. I need to get fast, explosive, and simply better aerobic conditioned!

well, how many weeks do you have?

Posted by: Malley

Well we have our first tourny next weekend, but the actual season starts in about 2 months.

Posted by: P-funk

Quote:

Originally Posted by Double D

Well we have our first tourny next weekend, but the actual season starts in about 2 months.

8 weeks doesn't give you a heck of a lot of time!

So, phases are going to be shorter if you are going to do the linear thing.

Or, you might have to go with an undulating type of routine.

Posted by: Malley

undulating is much more interesting to me. Linear periodzation is so blah....

8 Weeks isnt long at all! The thing is I can still train during the season, but I wont be where I want to be whenever it starts.

Posted by: BigDyl

Posted by: Brutus_G

Quote:

Originally Posted by P-funk

We have a Plyo-Back Rebounder.

We may end up putting in tha brick wall though because I think it is better than the rebounder. It is nice year round in AZ though, so we can always go outside anyway.

I think you said that on purpose.

Posted by: P-funk

Quote:

Originally Posted by Double D

undulating is much more interesting to me. Linear periodzation is so blah....

8 Weeks isnt long at all! The thing is I can still train during the season, but I wont be where I want to be whenever it starts.

answered in the training section.

Posted by: BigDyl

Quote:

Originally Posted by P-funk

answered in the training section.

YouTube - CHECKERS RAP CAT WORLD PREMIERE VIDEO - RAPCAT- AWESOME !!!!

Posted by: KelJu

Quote:

Originally Posted by Double D

Yeah, I like the undulating periodzation better too. There is just something about being able to decide what I want to do that day rather than having to follow a plan that makes the workout more enjoyable.

Posted by: Malley

Well today played 3 hours of softball. I went 7 for 8 with 4 long balls. I did pretty well for myself the first day out. And this was against one of the best pitchers I have ever saw!!! His ball just dances!

Oh and guys I do have a question reguarding trampolines: do they do anything for you other than a cardio option?

Posted by: Malley

So heres what I have got planned for the next 8 weeks or so.

Weeks 1-3 I will be working on more metabolic work with a few power lifts to try to really work on form.

Weeks 4-6 working on strength with some power exercises in there.

Weeks 7-8 The prime focus will be on power with some strength exercises being in there.

I have the first 3 weeks ready to go so here it is:

Workout A

Hang Cleans
Split Squats
Lunges
Bench
Dips

Workout B

Snatch
Deadlift
1-Legged Hypers
DB Rows
Pullups

Also Before each workout I am going to do some foam rolling and dynamic stretching. I may also static stretch my hips since they have been extra tight lately.

For speed work I am going to do some quick foot ladder each day.

And for core work:
Workout 1-Broom Stick ab Twists
Workout 2-Cable Crunches
Workout 3-Planks

And of course after each workout a good old static stretch to go along with it. I think I will stretch everyday to try and get my hips a bit better, they ALWAYS feel tight!

This is subject to change depending on what P-Funk thinks about it.

Posted by: Bakerboy

This is subject to change depending on what P-Funk thinks about it.

Posted by: Malley

I am pretty sure P trumps anyone I know about training and this is definitly including me!!!!

Posted by: Malley

Hes owned me multiple times! The guys very educated.

Posted by: Bakerboy

Why not do two core exercises each time- I don't think it would be too much.

I think woodchops are great- you could do those with cables (high and low)
Also things like boats while you rotate a weight plate or med ball from one side to the other are good.
Side planks and bird dogs are good too
And just basic v-ups are a good bang for your buck

But everyone has their own preferences a lot of it comes down to what you like doing... those are just some movements that I like.

Posted by: Malley

Side planks are pretty bad ass. What are boats? Woodchops are good to. I like those they kinda resemble my softball swing!

Posted by: P-funk

Quote:

And for core work:
Workout 1-Broom Stick ab Twists
Workout 2-Cable Crunches
Workout 3-Planks

could be a lot better.....

crunches
planks
half kneeling two part chop or lift

Posted by: Bakerboy

^ Yes, thats why I thought those would be good.

That is a boat pose. You could start with that. It's a stabilization exercise.
To make it hard you hold that pose holding a weight plate or med ball in front of your chest then move the weight or ball from side to side. It's hard.

Posted by: Malley

I agree P, those are tons better.

BB I have done those before and they suck something harder than I can imagine! I used to do fuckin pilates, now thats a bitch!

Posted by: Andalite

best of luck for the new 8 week cycle

Posted by: Malley

Thank you. I still am not done putting it together. I think I got it and I get the big veto.

Posted by: Andalite

oh ok

i wish i could help but i think what i would say u might not want to hear. thats why im not saying anything. but im with u all the way

btw: did u see my vids finally?

Anuj

Posted by: Malley

Nope never did. I have been pretty busy and this computer I am on now (at work) is the only one I have been able to get on.

Check this out guys I am really considering something like this:

Testosterone Nation - Pendulum Training for Athletes

Posted by: P-funk

Quote:

Originally Posted by Double D

Nope never did. I have been pretty busy and this computer I am on now (at work) is the only one I have been able to get on.

Check this out guys I am really considering something like this:

Testosterone Nation - Pendulum Training for Athletes

I wouldn't do things exactly like that. There are concepts to take from it though.

Here is what you need to (a) ask yourself and (b) start doing....

a) ask yourself "why do I have all these questions? why do I have so many gaps in my head as far as program design goes, yet I have been training for so long?"

and then

B) stop DOING programs and start LEARNING why people do what they do. What is the problem with the westside program? It is just a template! You are clueless as to why they do what they do. Because of that, you can not apply it to different things....and you will never be able to apply it or develop it or learn from it, if you don't know what the reasoning is behind it. I read an author and look at what books he read. Then I read those books. maybe my interpretation of the material will be different. maybe i will get something totally different out of it or apply it differently.

That program above, like the westsite template, is nothing more than a guys sketch of what he want to happen over a certain period of time. it is not specific to you or your circumstances. Essentially, you are using another mans map and hoping that it takes you to the same destination. maybe it will take you there, maybe it will get you close....or maybe it will get you no where near where you want to be. Take the ideas, think about them and then use them in something that is your own. That is how you evolve as a trainer. You read, you get an idea, you apply that idea in a certain way and then a few weeks later you either say "yes that worked" or "not really the results I was hoping for". Either way, in the end you learned something. I read the NASM book. I tried the supersets and the stabilization phase and all the bells and whistles, in the end I said "hmm....doesn't get me to the outcome i was looking at. but, there are some good ideas I like in this and that I can take away from it. I will use what I need." So I took from that and read some more stuff and then let that evolve.

Don't copy....invent!

Posted by: Malley

Fuckin right.....GUT CHECK

I wasnt exactly going to do what they got there. There are some ideas they got there that I really do want to do, as far as really using the concentric, eccentric, and the isometric. But I would like to really work on keep more strength exercises in my program torwards the end. I see how they did use the exercises and change them as they went. They did a bench then made it a DB bench and so on and so forth. Of course that was set up week by week and different exercises were used everyday, for the most part. I wasnt to keen on doing absolutly NO strength training for that 4th week. I will incorporate some type of strength work each week, althought some weeks will be more than others. I want to start with trying to improve my aerobic abilities. I know a simple sprint and I suck wind for to long as of now. I didnt get to live in Arizona like you ya know? I didnt get the warm weather all winter. Some guys have all the luck. Oh no I suffered through the zero degrees! But I am really going to give this a thought here in the next coming days and see if I cant get something together. I kinda of want to go 2 weeks of strength and superset my strength lifts with some power lifts and see how it works for me. But by that I mean only a few of them. I want to keep my power lifts at a minumum the first 2 weeks. Maybe 2 per session. Anyways I gotta get some work done here. Just some thoughts before I left.

Thanks P.

Posted by: P-funk

write it up!

The main thing to take away from that is the organization.......see how he changes things through the phases (I think they may be 3 weeks long? I don't know for sure. he doesn't say. They shouldn't be 1 week phases because you need time to let adaptations set in). he has structural phases (hypertrophy) and then he breaks up the power work into two phases strength-speed and speed strength....I don't do this, but it wouldn't be a bad idea.

But, it is the organization I am after here. Then, he finishes (or starts the next program with....depending on how you look at it) with the unload phase.

Posted by: Malley

I have not yet gotten to writting it up yet. For this week I will stick to strength and a few plyos just because its already Monday and I start my programs on Mondays (Easiest this way since I got so much going on). But as soon as I get things together it will definitly be posted.

Thanks again P, you've been a tremendous help.

Posted by: Archangel

Brother Funk definatly knows his stuff!!! Best Wishes on the new routine my Friend!!!

Posted by: Burner02

D!
Was'sup, brotha!
Hey...Do you know any realtors and/or lenders in your area (friends/aqquaintences? I've gota business proposition.)

Posted by: Sara Valentine

Hey DD, just thought I'd stop in and say "hi and good luck with the training".

Posted by: Brutus_G

I still like westside since its so adjustable to fit anyone's needs and the theory and real life both work.

Posted by: JerseyDevil

I like Westside too, but I'm going with Sara's program (whatever it is)

Posted by: Archangel

Hope all is well my Friend!!!

Posted by: Malley

Burner Sorry nope I dont.

Everyone else Thanks for the concern.

So here is the program I wrote up. It maybe horrible, but shall see.

It is 3 days a week. And it is total pull and total push routines with some power movements thrown in. It is for 4 weeks simple because its as far as I have gotten.

First 4 workouts

Workout A

Power:
Snatch
Jump Squat

Strength:
BB Bench
Split Squats
Incline Press
Lunges

Workout B

Power:
Hang Clean
Tuck Jump

Strength:
Pullups
BB Deadlift
DB Rows
Good Mornings

Next 4 Workouts

Workout A

Power:
Snatch
Iso-Extreme Pushup

Strength:
DB Bench
Bulgarian Squats
DB Incline Press
Side Lunges

Workout B

Power:
Hang Cleans
Jump Pullups

Strength:
Pullups
One Legged Deads
DB Rows off of one foot
Zercher Good Mornings

Last 4 Workouts

Power:
Snatches
Tuck Jumps
Ice Skaters
Marching Box Jumps

Strength + Power:
Wide Grip Bench SS w/ Speed Bench
Split Squats SS w/ Jump Squats

Workout B

Power:
Hang Cleans
Burpee Pullups
Lunge Jumps
Depth Jumps

Strength + Power:
Chins SS w/ Iso-Extreme Pullups
Romian Deadlift SS w/ Speed Deads

Core: Each workout for the month core will be-Planks (Stabilization), Wood Chops (Rotational), Cable Crunches (Strength)

Wk1 Day1-Power-3x8;Strength-3x8 RI 90
Wk1 Day2-Power-3x8;Strength-3x10 RI 90
Wk1 Day3-Power-3x8;Strength-4x6 RI 120
Wk2 Day1-Power-3x8;Strength-3x4 RI 120
All Power days in the first cycle are 90 second ri's

Wk2 Day2-Power-4x6 RI 120;Strength-2x10 RI 60
Wk2 Day3-Power-5x5 RI 120;Strength-2x10 RI 60
Wk3 Day1-Power-5x5 RI 120;Strength-2x10 RI 60
Wk3 Day2-Power-4x6 RI 120;Strength-2x10 RI 60

Wk3 Day3-Power-5x3 RI 120;Strength-3x3 RI 200
Wk4 Day1-Power-5x3 RI 120;Strength-3x3 RI 200
Wk4 Day2-Power-4x10 RI 90;Strength-3x3 RI 200
Wk4 Day3-Power-4x10 RI 90;Strength-3x3 RI 200

Now tempo will mostly be controlled. I will use a negative here and there. For the first cycle the cleans and snatches will be low weight and very controlled.

After 4 weeks I will either deload take a week off or redraw a new program.

Ok P, what do you think? It may very well be an aweful program, but it took some thought and maybe I am a bit off. What do you think?

Posted by: yellowmoomba

Anytime you have the word "snatch" in a workout it looks good to me

Especially "Power Snatch"

Posted by: KelJu

Quote:

Originally Posted by yellowmoomba

Anytime you have the word "snatch" in a workout it looks good to me

Especially "Power Snatch"

Thats my problem. The snatch has way too much power over me.

Posted by: P-funk

You are making this to complicated. I don't understand the loading parameters at all. They don't make sense.

Also, you have power and strength work through the whole thing? You have cleans or snatches before the BW plyo stuff. Some days you have a ton of power stuff and the other day you don't have much. Things aren't balance and if you are playing softball, you should be doing something to really develop the scapular stabilizers. You have no core work either.

You are trying to make it to "cute". Simplicity is the key. You are trying to use everything you possibly can.

Like I said, first set up a template:

Day 1
core work
power work (the intensit of these exercises depend on the phase you are in)
1a) lower body push
1b) upper vertical pull

2a) single leg lower pull
2b) upper vertical push
2c) scapular stabilizer work

Day 2
core work
power work
1a) lower pull (bilateral)
1b) upper horizontal push

2a) lower pull
2b) horizontal pull
2c) scapular stabilizer work

That is a template. Now you just have to fill in exercises.

Then you have loading.

8 week program

week 1-2
power work- 3x5 (for olympic lifts);
strength work- 3x10-12

week 3-5
power work- 4x3 (for olympic lifts)
strength- 4x6-8

week 6-7
power work- 6 sets x 3,2,1,3,2,1 (for olympic lifts)
strength work- 5x3-5

week 8
unload

start season

Posted by: Stewart20

Quote:

Originally Posted by yellowmoomba

Anytime you have the word "snatch" in a workout it looks good to me

Especially "Power Snatch"

I might be scared of a "power snatch"....

Posted by: Malley

P I actually did have some core work there if you take a look again. Yes I was making it much to complcated. Hell I think I may have gotten confused whenever I was typing it out! My only question is on the Workout 2 shouldnt there be a lower push there?

I will fill out that template and we shall see what needs tweaked from there. To bad I wasnt able to do it on my own. Kinda shitty.

Thanks again P.

So yesterday I needed to get a workout in and I did a bit of power things and some strength as well. But yesterday I got my toe nail ripped off so there was no lower workout!

Push

Dynamic Warmup
*Didnt foam roll, didnt have time.

Hang Cleans *Just worked on form
100x8 (3 sets)
*These were very explosive and my form was flawless. Of course its easy to well with form with such a low weight!

Bench
225x8 (3 sets)
*The kicker here was the tempo was 5/1/2. Try these out would ya!

Incline
185x8 (2 sets)
*Again 5/1/2

Dips
bw+45x9
*Again 5/1/2

Core
1a Planksx60 seconds
1b Cable Crunches-90lbsx10
1c Wood Chops-40x10
*RI 60 seconds went through 3 times.

Static stretch

Workout Time 55 minutes

Weight 213.3

Also should add played basketball and took some bp the day before so I still feel drained.

Also a NASM update, I am a little over half way through the book. However once I get through it I am going to go through it again. Maybe not read it so much in depth next time, but I am going to really study on the exercises and the muscles!

Posted by: Malley

Workout 1

Core:
Planks-3x60 seconds
Cable Crunches-3x10
Wood Chops-3x10
*This is used with 60 seconds rest at the end

Power:
Iso-Extreme Pushups
Hang Cleans

1a Front Squat
1b Pullups

2a Single Leg Hyperextension
2b OH Press
2c Bent Over Laterals

Workout 2
Core: Same

Power:
Burpee + Pullups
Hang Snatch

Strength:
1a Romian Deadlift
1b DB Bench

2a I am thinking P meant lower push here Split Squats
2b DB Row
2c Scap Pushups

And of course I will go through the loading you have down there.

Does this look ok to you p? Also I will use progression along the way. Like DB Bench will be unliateral bench and OH Press will go to DB Press and then to a see saw press. Etc....

Posted by: KelJu

Keep up the studying man. You're going to be a hell of a trainer.

Posted by: Archangel

Wow, I'm glad its you and not me, looks like a TOUGH routine my Friend, Excellent w/o and Best Wishes on it!!!

Posted by: Bakerboy

Good luck with your new program DD.

Posted by: Brutus_G

Id take you as my trainer any day D! Very nice on the bench.

Posted by: P-funk

Quote:

Originally Posted by Double D

Workout 1

Core:
Planks-3x60 seconds
Cable Crunches-3x10
Wood Chops-3x10
*This is used with 60 seconds rest at the end

don't do all three in the same workout. Pick one or two and then pick different ones for workout 2

Power:
Iso-Extreme Pushups what do these have to do with power?
Hang Cleans

I would preced the cleans with a linear quick feet drill (front to back over a line) or ladder drill. Then some jump squats stick the landing to work on deceleration.

1a Front Squat
1b Pullups

2a Single Leg Hyperextension
2b OH Press
2c Bent Over Laterals

Workout 2
Core: Same

Power:
Burpee + Pullups not my first choice for a power exercise either. Probably something more along the lines of conditioning. I would go with a lateral quick feet drill like lateral hops over a line or a ladder drill. Then some sort of stick like ice skater stick the landing or one-two-stick.
Hang Snatch

Strength:
1a Romian Deadlift
1b DB Bench

2a I am thinking P meant lower push here Split Squats
2b DB Row
2c Scap Pushups

And of course I will go through the loading you have down there.

Does this look ok to you p? Also I will use progression along the way. Like DB Bench will be unliateral bench and OH Press will go to DB Press and then to a see saw press. Etc....

a few adjustments.

Posted by: Malley

Looks well then. Thanks Patrick. Much appreciated.

So yesterday had a tournament and we could only field about half a team and had to throw the other half on the field as replacements. Oh wow was it ugly! Not only was the wind blowing about 30mph, but we had about 15 errors per game! We went 2 and Q! First time we have did that in years. But whenever we have 4 true hitters in the lineup and pray for walks with the other 6 that kinda thing will happen.

I went 7 for 9, with 4 homeruns. The 2 outs I made was a hard linedrive at the pitcher and a homerun that was an out. It wouldve been a grandslam! URGH.....Oh well as the season goes on I will get better at placement and that ball at the pitch will get through and the ball for a homer will be a double off the fence.

Posted by: Malley

Fellas I hope I make a good trainer and in my opinion the first thing is passion and I do have that. And I know that I will have it for my clients! I think its the most important thing. I want them to succeed in a safe way and thats the most important thing.

Posted by: Triple Threat

Quote:

Originally Posted by Double D

So yesterday had a tournament and we could only field about half a team and had to throw the other half on the field as replacements. Oh wow was it ugly! Not only was the wind blowing about 30mph, but we had about 15 errors per game! We went 2 and Q! First time we have did that in years. But whenever we have 4 true hitters in the lineup and pray for walks with the other 6 that kinda thing will happen.

I went 7 for 9, with 4 homeruns. The 2 outs I made was a hard linedrive at the pitcher and a homerun that was an out. It wouldve been a grandslam! URGH.....Oh well as the season goes on I will get better at placement and that ball at the pitch will get through and the ball for a homer will be a double off the fence.

7 for 9 is a great start, especially when one of the outs was over the fence. Looks like the winter training is paying off for you.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Fellas I hope I make a good trainer and in my opinion the first thing is passion and I do have that. And I know that I will have it for my clients! I think its the most important thing. I want them to succeed in a safe way and thats the most important thing.

Plus you'll actually be able to give decent diet advice.

Posted by: Bakerboy

Ichiro Suzuki

Posted by: Archangel

Quote:

Originally Posted by Double D

You WILL my Friend, a passion for what you do is a Great addition!!!

Speaking of Great......................
GREAT game Brother D2!!!

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

Ichiro Suzuki

I think DD would have been happier with a picture of Albert Pujols.

Posted by: Bakerboy

Yeah, Pujos is a power house...

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

Yeah, Pujos is a power house...

He's going to put up some amazing numbers if he can stay healthy.

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

Yeah, Pujos is a power house...

Thats a big man!

Posted by: Andalite

sorry i havent been posting so much in ur journal. ill be posting a lot more now

congrats on the win!

Posted by: Malley

Thanks to everyone. And Puljos is much more my style. And obviously is my style of hitter.

Played basketball today for 3 hours! I am goin to the chiropractor weds to get some arch supports. My legs are killing my because my feet are so flat! Besides that weight is down to 210! I havent touched a weight in about 4 days! I need to start this new routine tommorow. I also forgot to say I pulled something to my hand so I havent been able to squeeze my hand, but it felt good today.

Posted by: Brutus_G

Thats odd i've never heard of a pulled muscle in someones hand. Atleast you can still bench!

Posted by: Triple Threat

Quote:

Originally Posted by Double D

I also forgot to say I pulled something to my hand so I havent been able to squeeze my hand, but it felt good today.

Exactly what have you been doing?

<- That's a great smilie.

Posted by: Tom_B

Arg sorry to hear about the feet and hand, hope they get better soon!!
Awesome news about the weight, how lean would you say you are now? Also how's the NASM stuff coming along? Have a rough idea of when you'll be taking the test?

Posted by: Malley

Will do some working out tommorow. Been very busy!

TT-Your much to kind

Brutus- Exactly!!!!

Tom- I couldnt tell ya where I am at bf wise. I would say around 16. Way to high right now. But as it gets warmer it will drop easily!

Posted by: Archangel

Sorry about the hand my Friend!!!

Posted by: Pylon

Good start to the season, Dub. We get ours kicked off Monday!

Posted by: Malley

Whats up guys, no workouts for the past week. Been trying to let my hand heel a bit. Still sore, but I cant keep letting this go this way. I am having a workout tonight and back on the saddle.

Heres a bit of awesome news I just posted in P's journal:

I was at the chiropractor yesterday and he was inquiring about me working at his clinic. His clinic does active recovery therapy. He wants me to work with his physical therapist! How awesome is that!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Whats up guys, no workouts for the past week. Been trying to let my hand heel a bit. Still sore, but I cant keep letting this go this way. I am having a workout tonight and back on the saddle.

Heres a bit of awesome news I just posted in P's journal:

I was at the chiropractor yesterday and he was inquiring about me working at his clinic. His clinic does active recovery therapy. He wants me to work with his physical therapist! How awesome is that!

LOL sounds cool!

Posted by: Bakerboy

Quote:

Originally Posted by Double D

All your hard work is paying off. Way to go DD!

Posted by: Malley

Thanks guys. I am super excited about it! I mean what I thought was a simple shoe fitting for my flat feet is actually a job oppurtunity!

Posted by: DOMS

Quote:

Originally Posted by Double D

Nice!

If you're going to be working in the health/training field, that's going to look great on your resume.

Posted by: Malley

You are so right DOMS! Thats exactly what I was thinking. I didnt want to start out in a gym. But I figured that is where I would have to start out since its about where everyone starts. And I needed to build a good resume, but this way it is much better and I skip the middle man!

Posted by: Stewart20

wow...how the hell did you pull that one off??? I mean don't you need some kind of degree or certificate, or something to work as a physical therapist, regardless of whether or not you might know what you are doing???

that is some awesome news and some good luck for you if that works out for you!

Posted by: Malley

Well I will be working along side of a physical therapist. I will be certified as a personal trainer in about a month or so. I have been studying through NASM.

Posted by: Bakerboy

What's the Canadian version of NASM anyone know?

Posted by: Malley

Of course P would know the guy knows fucking everything!

Posted by: Malley

You going to give it a whirl BB?

Posted by: Bakerboy

I have been thinking about it. I think Canada has different accreditations, I'm not interested in getting another degree, I'm just interested in learning more- possibly something I could do on the side.

Posted by: Malley

600 bucks isnt cheap though!

Posted by: BulkMeUp

Quote:

Originally Posted by Double D

I was at the chiropractor yesterday and he was inquiring about me working at his clinic. His clinic does active recovery therapy. He wants me to work with his physical therapist! How awesome is that!

Sounds like a great opportunity!

Posted by: fufu

Sounds good DD, pretty damn good.

Posted by: fufu

Quote:

Originally Posted by Bakerboy

I have been thinking about it. I think Canada has different accreditations, I'm not interested in getting another degree, I'm just interested in learning more- possibly something I could do on the side.

What is your degree in?

Posted by: Bakerboy

Masters of Fine Art
I think we already talked about this before, no?

Posted by: Bakerboy

Posted by: fufu

Quote:

Originally Posted by Bakerboy

Masters of Fine Art
I think we already talked about this before, no?

Actually, maybe.

That's pretty cool though, even if you did tell me. You seem like a fine arts kinda guy.

Posted by: Triple Threat

Congratulations on the job opportunity. You were in the right place at the right time.

Posted by: Tom_B

Whoo-hoo that's AWESOME about the job! Bet ya can't wait.
PS how's your wife doing? How far along is she now??

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

What's the Canadian version of NASM anyone know?

You can get NASM certified in canada.

nasm.org

Posted by: Bakerboy

Thanks P I'll check that out.

Posted by: P-funk

if they don't (I am 99% sure they do), the NSCA does (I know that for a fact).

Posted by: Andalite

great workout and congrats on the job!

Posted by: Malley

Thanks everyone. It is a fantastic oppurtunity and I am very excited. Tom my wife is over 4 months now I belive? She is starting to show pretty good. She is doing well though, thank you for asking.

So I decided if I am going to be considered a personal trainer I need to look the part a bit more. The winter was nothing but, strength, strength, strength. And now I think its time for a little hypertrophy work. I am going to be doing total body workouts. Really focuing on the eccentric part of things. SO I did my first workout and it was Friday:

Total body

Bench
225x10
225x8
225x7
*Tempo was a crushing 5/1/2. RI-60-75. URGH!

Pullups
BWx8 (3 sets)
*Like I said focusing on the eccentric. Tempo again was 5/1/2. Also about a 2-3 second iso hold at the top. RI-60

Split Squats
80 DB'sx8 (3 sets)
*Workout kinda went to shit here! I was trying so damn hard to work on the eccentric part and my gut said, I feel like puking. But tempo was still at 5/1/2. RI-As long as it took me to feel like I could go again. So 2-4 minutes.

OH Press
155x8 (3 sets)
*Tempo-5/1/2. RI-60

Tricep Pushdowns
110x8 (3 sets)
*I did some crazy shit here. Exploded for a few reps and worked on the eccentric for a few reps and isometric a few reps. Fun stuff. Arm was looking amazing though. RI-45

Cable Curls
30x8 (3 sets)
*RI-45. Same here as the Pushdowns with tempo.

Core

Wood Chops Supersetted w/ Cable Crunches
40x10 (3 sets)
110x8 (3 sets)

Some explosive work here at the end.
Box Jumps
3 sets of 6

Box Jumps (The landing)
3 sets of 6

Jumping over the box in repeated and explosive fashion
3 sets of 6

Workout time-1 hour and 45 minutes

Weight-210.1

Thoughts
Guys if you are coming here to see big weights its just not going to happen anymore for a while anyways. I will be focusing on tempo and ri, rather than concentric and heavy ass weight. I had a good time with it, but damn it is so much tougher!

Posted by: goob

Outstanding workout DD!!

110 lb Wood choppers

80lb Spilt Squats!

That's an ass whipping workout, especially those split squats.

Posted by: Malley

Haha.....Wood choppers were much lower than that, I supersetted them with cable crunches and the cable crunches were 110 the wood chops were like 30lbs or so I believe. Not much, but I really focused on exploding through.

Thank you though!

Posted by: goob

Even so! 110lb Cable crunches is pretty impressive, It's almost double what I can do. I've always wondered just how effective as an ab exersice they really are. Prefer them to standard crunches though.

Posted by: Malley

I love low rep strength core work. I hate repping out 50 crunches. Just isnt my thing. Hell if I want abs (which I sorta got now), I will diet down and get em. I want my midsection strong since I am a athlete. But yeah whenever I started doing cable crunches I could only do like 60lbs and I have almost doubled that in the past 6 months.

Posted by: Brutus_G

WOW! Thats some good stuff i mean you normally chin 45 for 8 right? Split squats and OHP ouch.

Posted by: Malley

I can do Pullups with a plate and a 25 I believe for about 8. But this was much more fun!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I love low rep strength core work. I hate repping out 50 crunches. Just isnt my thing. Hell if I want abs (which I sorta got now), I will diet down and get em. I want my midsection strong since I am a athlete. But yeah whenever I started doing cable crunches I could only do like 60lbs and I have almost doubled that in the past 6 months.

True dat i like leg raises for 12-20 rep sets. I think they give you that deep cut ab look with diet also.

Posted by: Malley

Anything over 15 or so for abs you can pretty much count me out!

Posted by: P-funk

work on maintaining higher amounts of tension in the abs when training them with active movements (ie movements other than static movements like plankining or bridging). The biggest problem people have with abdominal training is that they don't have a set ROM and they go to fast, both of which end up making them recruit different muscles to do the task.

Crunch up, 3 count hold, 3 count lowering.

Posted by: Malley

Yes P, you are right on about that! I will do that next time as well. Right now its going to be all about appreance! I wanted to train power, but I need to work a bit more torwards hypertrophy for now. I took a look in the mirror and said for a guy with my strength and I only look this big, hum.....I should really go back to working for size for a while! Besides much easier to sell yourself if you look the part!

Posted by: Archangel

Awesome news on the job my Friend, and INCREDIBLE w/o too!!! I don't care what anyone says, your RC=PAIN, and that is way more important than #'s, even though I honestly feel those are some BIG #'s at that cadence Brother D2!!!
Have a Great Easter my Friend!!!

Posted by: Malley

Thank you veru much Archie. Kind words as always!

Posted by: Bakerboy

Damn nice workout DD!!

Posted by: Malley

Thanks BB, RI's being shorter and tempos being much longer, makes me SICK!

Posted by: P-funk

Quote:

Originally Posted by Double D

Thanks everyone. It is a fantastic oppurtunity and I am very excited. Tom my wife is over 4 months now I belive? She is starting to show pretty good. She is doing well though, thank you for asking.

So I decided if I am going to be considered a personal trainer I need to look the part a bit more. The winter was nothing but, strength, strength, strength. And now I think its time for a little hypertrophy work. I am going to be doing total body workouts. Really focuing on the eccentric part of things. SO I did my first workout and it was Friday:

Total body

Bench
225x10
225x8
225x7
*Tempo was a crushing 5/1/2. RI-60-75. URGH!

Pullups
BWx8 (3 sets)
*Like I said focusing on the eccentric. Tempo again was 5/1/2. Also about a 2-3 second iso hold at the top. RI-60

Split Squats
80 DB'sx8 (3 sets)
*Workout kinda went to shit here! I was trying so damn hard to work on the eccentric part and my gut said, I feel like puking. But tempo was still at 5/1/2. RI-As long as it took me to feel like I could go again. So 2-4 minutes.

OH Press
155x8 (3 sets)
*Tempo-5/1/2. RI-60

Tricep Pushdowns
110x8 (3 sets)
*I did some crazy shit here. Exploded for a few reps and worked on the eccentric for a few reps and isometric a few reps. Fun stuff. Arm was looking amazing though. RI-45

Cable Curls
30x8 (3 sets)
*RI-45. Same here as the Pushdowns with tempo.

Core

Wood Chops Supersetted w/ Cable Crunches
40x10 (3 sets)
110x8 (3 sets)

Some explosive work here at the end.
Box Jumps
3 sets of 6

Box Jumps (The landing)
3 sets of 6

Jumping over the box in repeated and explosive fashion
3 sets of 6

Workout time-1 hour and 45 minutes

Weight-210.1

Thoughts
Guys if you are coming here to see big weights its just not going to happen anymore for a while anyways. I will be focusing on tempo and ri, rather than concentric and heavy ass weight. I had a good time with it, but damn it is so much tougher!

why 2 count concentrics?

Also, jumps/ploys should be before any lifting.

Posted by: Malley

I dont really know why 2 seconds, thought it would be a change. It was probably more like a second and a half for the last few reps.

Yes I know I should do those jumps first, but I was at a friends working out whenever I caught a glance at thise sweat as box he had built a few months ago. And asked him to drag it out. I wanted to do some jumps off of it was all.

Do you think I should just focus on exploding on the concentric?

Posted by: P-funk

unless it is a rehab setting, I never dictate what the concentric tempo should be.

when jumping to a box, be sure that you are landing on it at relatively the same joint angles that you are at when you decend and drive into the jump. IE, you shouldn't have a box that is high and you have to jump and then pull your knees towards your chest and land on it in a full squat position.

Posted by: Malley

The box is about shin high. My landings felt very solid.

Posted by: Bakerboy

That's too low for a two foot jump! I'm only 5'7" and I jump onto a 36" high object. And much lower for one foot and lateral work.

Posted by: Malley

Hum.....I was going to say, I was way over the box. As far as My feet at the top of my vertical were well above the box.

Posted by: Malley

I forgot I did some 1-foot step ups and jumped at the top, off of one leg.

Posted by: P-funk

Quote:

Originally Posted by Bakerboy

That's too low for a two foot jump! I'm only 5'7" and I jump onto a 36" high object. And much lower for one foot and lateral work.

not in the initial parts of a program. work on stabilization and sticking the landing.

again, 37" at what cost? What are your joint angles like when you land? That is the key element. You should be in the same quarter squat position that you are when you dip and drive during the jump. Othewise, you aren't getting a true vertical, you are getting a vertical and then a leg tuck to make up the rest....that teaches bad landing habits and it doesn't give you a true idea on improvement.

Posted by: Malley

I will have my buddy watch me next time to check my joint angles. I know I dont tuck my legs at all, but like I said the landing felt real good and if not my flat ass feet wouldve told me.

Posted by: Bakerboy

^ The park I do my hops in has cement/ wood objects at three different hights 12" 24" and 36". I start on the low one then move to the higher one.
36" is still short of my max two foot jump- I'll check what the angles of my landing are next time I do it. I also two foot hop to the top of a picnic table which is a bit lower than the tallest box.

Posted by: Malley

Baby steps for me, baby steps.

Posted by: Bakerboy

I'm a lot lighter then you so I have a lot less weight to move and less impact when I land. I have been doing hops for a while too. Here is some basic info: Development of elastic strength through the use of plyometrics

Posted by: Malley

Nice link thanks, I will take a peek.

Posted by: Triple Threat

Quote:

Originally Posted by Bakerboy

I'm only 5'7"

Why did I have the impression you were well over 6 ft? How much do you weigh? I'm beginning to think I should be even more impressed than I already am with some of the weights that you're lifting.

Posted by: Bakerboy

Today, 168 pounds soaking wet.

Posted by: Malley

See I always pictured you being about what you just said.

Posted by: Brutus_G

there's like 6 pounds diffrence between us BB lol

Posted by: Bakerboy

Posted by: Archangel

Quote:

Originally Posted by Triple Threat

Why did I have the impression you were well over 6 ft? How much do you weigh? I'm beginning to think I should be even more impressed than I already am with some of the weights that you're lifting.

I agree, I honestly assumed you where 6' or more!!!
Either way your doin fantastic imo!!!

Posted by: Malley

April 9

Total Body-Working on Eccentric and Isolation Work

Incline Press-Tempo-5/1/1
165x8
175x8
185x8

Cable Rows-Tempo-5/1/1
200x8 (3 Sets)
*However lots of iso holds torwards the end of each set.

Dips-Tempo-30/5/1
bwx4
bwx2
bwx1

Side Raises Superset with Shrugs
35x8-135x3 (3 sets)
Tempo for Side Raises was-3-eccentric/1-iso/1-concentric
Tempo for Shrugs was 1-Concentric/15-Iso/1-Eccentric

Alternating Curls-Tempo was 5-eccentric/1-iso/1/concentric
35x8

Static Stretch

Tough workout, but had no time. Workout time was 30 minutes. RI's were somewhere around 30-60 seconds. Static stretched once I got home.

Posted by: Malley

Oh also Forgot Split Squats.
185x8 (3 sets)
Tempo-5/3/1

Posted by: Bakerboy

Someones going to hurt tomorrow.

Nice job.
My only question is where are the legs? You are doing total body right?

Posted by: Bakerboy

Okay- that's more like it.

Posted by: JerseyDevil

I'm confused. How tall is everyone? I'm 6'0" ( I think I shrunk 3/4" over the last few years).

Posted by: Archangel

Excellent w/o and FANTASTIC cadence my Friend, Gruelling for sure!!!

Posted by: Archangel

Quote:

Originally Posted by JerseyDevil

I'm confused. How tall is everyone? I'm 6'0" ( I think I shrunk 3/4" over the last few years).

I'm 6'2"

Posted by: yellowmoomba

Quote:

Originally Posted by JerseyDevil

I'm confused. How tall is everyone? I'm 6'0" ( I think I shrunk 3/4" over the last few years).

5'10" of lean mean muscle

( well - pretty lean)

Posted by: Brutus_G

5'10 or 5'9 if i get measure after a lower body 1rm day

Looking very strong there D. I saw those dips at first and im like only 4 then i saw the tempo

Posted by: Triple Threat

Quote:

Originally Posted by JerseyDevil

I'm confused. How tall is everyone? I'm 6'0" ( I think I shrunk 3/4" over the last few years).

I'm just under 6'0", which is a lot different than being 6' under.

Posted by: Triple Threat

Quote:

Originally Posted by Brutus_G

5'10 or 5'9 if i get measure after a lower body 1rm day

How long to decompress?

Posted by: Brutus_G

well mainly your spine decompress during sleep so whenever you wake up you should be back to normal.

Posted by: Brutus_G

Quote:

Originally Posted by Triple Threat

How long to decompress?

that really happened i mean i did 3rm deads and a 1rm squat that day then i get measure and i lost an inch lol!

Posted by: Stewart20

Quote:

Originally Posted by JerseyDevil

I'm confused. How tall is everyone? I'm 6'0" ( I think I shrunk 3/4" over the last few years).

Damn, I am like a shrimp in here then eh?
I am barely 5'10", I wanted to hit that 6' mark so badly, guess it just wasn't in the cards...

When I was younger, I always wanted to be 6'2" and 225 pounds, I thought that was the "perfect" size. At least I got the weight part right! hehe

Posted by: Malley

Well fellas I am 5 foot 10 and 210. Lookin pretty good these days here. Abs are beginning to show.

Yesterday
2 hours of full court basketball.

Posted by: Bakerboy

^ That sounds fun, I love basketball. Can you dunk?

Posted by: Gazhole

Quote:

Originally Posted by Bakerboy

^ That sounds fun, I love basketball. Can you dunk?

I used to suck at Basketball

...

I still do

Posted by: Archangel

Whats up BRother D2???

Posted by: ReproMan

Quote:

Originally Posted by Bakerboy

^ That sounds fun, I love basketball. Can you dunk?

I never could, but since I got back into lifting I can get net now.

Posted by: Brutus_G

I can grab the rim and pull it down standing under the basketball goal which is a net result of my heavy use of hang cleans.

Posted by: Tom_B

^bump^
What's new with ya DoubleD?

Posted by: Malley

Firs off no I cannot dunk. I used to be able to grab the rim, but that was likw 6 years ago. Nothing new. I am done with the book, just reviewing things.

April hell I dont know, been super busy. Last Friday anyways.

Well I got a workout, but no time to post. Will post tommorow night.

Cya guys. Will whore journals later.

Posted by: Malley

Ok well last Fridays workout was:

Shot baskets for 20 minutes

Deadlift
315x8
325x8
335x8
RI-90 seconds

Bench
225x8 -tempo-5/1/1
205x8 -tempo-8/1/1
195x8 -tempo-10/1/1
RI-60-90 seconds

Cable Rows
225x8 (3 sets)-Tempo was lots of negatives and some isolation. But controlled.

Dips
bw+25x3 (3 sets) -Tempo 30/1/1

, with the exception of the last rep each time it was 20/10/1
RI-90 secs

Side Raises Superset with Shrugs
30x8 (3 sets)- Tempo-5/1/1
135x3 -Tempo-1/30/1
RI-90 sec

Tricep Pushdowns
120x8 (3 sets)- Tempo- 5/1/1, with some iso's in there
RI-60 secs

1-arm Cable Curls
30x10-Tempo-5/1/1
RI-60 secs

Core Circuit
Wood Chops
40x8-Temo-Controlled
Cable Crunches
90x10-tempo-3/2/3
Hypers
bwx10-Tempo-10/1/3
RI-60 secs

Static Stretch and foam rolled-30 minutes

Today

Circuit
Plyo Pushups
10
Pullups
10
Lunge Jumps
10
RI-45 seconds
(Went through 3 times)

2nd Circuit
Speed Bench
135x10
Supine Rows
10
Squat Jumps
10
RI-45 secs
Went through 3 times

Iso Work
Iso-Wall Squats
90 seconds
Iso Bench with 135
90 seconds at 90 degrees
Iso Supine Row
60 seconds
Iso Pullup
60 seconds

Core
Hypers
bwx10- Tempo-2/20/1 (3 sets)
Planks
120 second hold

Weight today was a whopping 214!! I ate to friggin much this weekend!

Sprints
20 sprints for 20 yards.

Posted by: DOMS

"195x8 -tempo-10/1/1"?

Ouchy...

It must be hell trying to keep proper form.

Posted by: Malley

Actually form isnt all that hard, but damn it is tough as hell. The hardest thing on that whole page is the sprints! I really have to increase my aerobic capacity!

To everyone I will be checking in with everyones journals tommorow night. And to DOMS and Akira I cant wait to see what you 2 have been up to. DOMS with the Dogcrapp training and Akira with just starting Westside. Best of luck guys.

Oh going to the Cards game right now. They play the Pirates tonight! Maybe Albert can go Yaya again!

Posted by: fufu

Good workout, buddy. Those are some crazy tempo figures. Are you doing total body now or are you doing deadlifts "for fun". lol

Looks like everything is neat and organized.

Posted by: Gazhole

Damn DD!!!

Some really brutal tempos going on there...what the hell are you upto, lol.

Good workouts man

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