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On November 09 2011 02:56 emperorchampion wrote:Show nested quote +On November 09 2011 01:18 TheResidentEvil wrote:
So I have been working out for a few weeks. I have my own home gym but I dont have a leg curl machine. It's olympic bench/rack/dumbbells. This is my first post in the forum. I am currently doing my winter training regimen. My goal is mostly vertical jump NOT bodybuilding. I am doing the vertical jump bible novice strength training with some upper body mixed in on off days. I also do one workout a week of sprints. When it gets closer to the start of the season, I will add another day of sprints.
After I think 5 more weeks, then I will be adding plyometrics into my workout schedule. I do legs two times a week with squats leading one day and deads leading the other. I have been struggling with my form so I am trying to really focus on that. I have watched many videos on youtube for this. I am not a newb to weight lifting but I am taking it more seriously now than I have before. For supplements I take protein shake after my workout at night and am not interested in creatine. I have some glutamine I might start taking.
Last night I did:
Squats
Glute ham raise (negatives only, still working up to this)
Barbell calf raises Hi, I'm not really sure why you are posting here. Are you looking for advice? I assume you are training for a sport, if so which one? I can't really think of any sport except for maybe high jump in which just vertical jump is important. For Squat/Deadlift form the Starting Strength book itself is a great resource. As well, the "So you think you can squat" series on youtube is apparently good for form.
This is why I hadn't posted in here before. I didn't really know why I should. I saw people post what they do so I posted what I am doing. I guess maybe to see if anyone else is trying to increase vertical leap? Or is this body builders only.
Also basketball and football are major reasons to increase vertical jump. Dont really know why you would think high jump lol
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On November 09 2011 02:59 TheResidentEvil wrote:Show nested quote +On November 09 2011 02:56 emperorchampion wrote:On November 09 2011 01:18 TheResidentEvil wrote:
So I have been working out for a few weeks. I have my own home gym but I dont have a leg curl machine. It's olympic bench/rack/dumbbells. This is my first post in the forum. I am currently doing my winter training regimen. My goal is mostly vertical jump NOT bodybuilding. I am doing the vertical jump bible novice strength training with some upper body mixed in on off days. I also do one workout a week of sprints. When it gets closer to the start of the season, I will add another day of sprints.
After I think 5 more weeks, then I will be adding plyometrics into my workout schedule. I do legs two times a week with squats leading one day and deads leading the other. I have been struggling with my form so I am trying to really focus on that. I have watched many videos on youtube for this. I am not a newb to weight lifting but I am taking it more seriously now than I have before. For supplements I take protein shake after my workout at night and am not interested in creatine. I have some glutamine I might start taking.
Last night I did:
Squats
Glute ham raise (negatives only, still working up to this)
Barbell calf raises Hi, I'm not really sure why you are posting here. Are you looking for advice? I assume you are training for a sport, if so which one? I can't really think of any sport except for maybe high jump in which just vertical jump is important. For Squat/Deadlift form the Starting Strength book itself is a great resource. As well, the "So you think you can squat" series on youtube is apparently good for form. This is why I hadn't posted in here before. I didn't really know why I should. I saw people post what they do so I posted what I am doing. I guess maybe to see if anyone else is trying to increase vertical leap? Or is this body builders only. Also basketball and football are major reasons to increase vertical jump. Dont really know why you would think high jump lol
I asked because it seems odd that you would mostly ignore upperbody strength, when it is extremely important in both of those sports. It makes more sense to me that you follow a proven program, such as Starting Strength or Stronglifts, and build overall body strength instead of just focusing on a specific area. After you build up to 1.5-2x bw squats then start plyometrics just as you had planned anyways.
Edit: I suppose the problem is that you posted some stuff, but without any context. What are your goals? All we know is that you want to improve your vertical and you're not interested in bodybuilding. I would say these are both intermediate goals, since you are still in the novice phase you should have other goals.
Just trying to keep everything in perspective here.
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Strained my wrist last sunday and it still feels really bad when I twist it. Think I will do some light squats to avoid putting any pressure on it again (god I miss my squat and DL).
On another note: The World Weightlifting Championship is on right now. Really amazing to watch these guy/girls throw such heavy weights around.
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On November 09 2011 02:59 TheResidentEvil wrote:Show nested quote +On November 09 2011 02:56 emperorchampion wrote:On November 09 2011 01:18 TheResidentEvil wrote:
So I have been working out for a few weeks. I have my own home gym but I dont have a leg curl machine. It's olympic bench/rack/dumbbells. This is my first post in the forum. I am currently doing my winter training regimen. My goal is mostly vertical jump NOT bodybuilding. I am doing the vertical jump bible novice strength training with some upper body mixed in on off days. I also do one workout a week of sprints. When it gets closer to the start of the season, I will add another day of sprints.
After I think 5 more weeks, then I will be adding plyometrics into my workout schedule. I do legs two times a week with squats leading one day and deads leading the other. I have been struggling with my form so I am trying to really focus on that. I have watched many videos on youtube for this. I am not a newb to weight lifting but I am taking it more seriously now than I have before. For supplements I take protein shake after my workout at night and am not interested in creatine. I have some glutamine I might start taking.
Last night I did:
Squats
Glute ham raise (negatives only, still working up to this)
Barbell calf raises Hi, I'm not really sure why you are posting here. Are you looking for advice? I assume you are training for a sport, if so which one? I can't really think of any sport except for maybe high jump in which just vertical jump is important. For Squat/Deadlift form the Starting Strength book itself is a great resource. As well, the "So you think you can squat" series on youtube is apparently good for form. This is why I hadn't posted in here before. I didn't really know why I should. I saw people post what they do so I posted what I am doing. I guess maybe to see if anyone else is trying to increase vertical leap? Or is this body builders only. Also basketball and football are major reasons to increase vertical jump. Dont really know why you would think high jump lol
You're fine to post here without any specific questions - this is a very general discussion thread atm, so if you want to ask questions you can do that, if you want to answer questions, or just ramble about what you're currently doing, all of these are fine. Don't worry about it.
As far as increasing vertical leap... yeah, it's important for several sports. But most of the stuff I've read (including kelly Baggett's stuff) says you shouldn't worry about specific training until you're squatting at least 1.5x your bodyweight, because up until then that's got the most benefit for you. How big are you, what are you squatting?
Personally I'm at about a 1.3x bw squat, and I've got about a 28 inch vertical? Haven't done a "real" test of it, but that's a good approximation.
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That is true about strength. I have bagget's Vertical Jump Bible and that is why I haven't started doing the plyos. You don't want to do plyos until you develop a baseline strength as you suggest. I am using bagget's Novice Strength program which he says to use for my body type (5'10" 160). I am following his exact routine suggested from reading the VJB.
I don't know my 1RM for squat and I haven't strength trained in almost a year except for the 4 times I have done it now. Im trying to get the baseline strength right now. Baggett suggests do novice strength for 8 weeks then add novice plyo for the next 8 weeks. If anyone wants more info about VJB google it and its the first PDF that comes up.
I do not just do VJB. I do upper body on off nights. Oh and for background I used to play bball everyday two years ago and could dunk on a full sprint. I am trying to get back to that and higher
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Two new Bench Press PRs today: 115kg x 5 and 127,5kg x 1.
I missed 130kg by millimeters basically, I could already feel the barbell go beyond the sticking point, but it just didn't move. Well next time, I am still satisfied.
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On November 09 2011 04:39 TheResidentEvil wrote:
That is true about strength. I have bagget's Vertical Jump Bible and that is why I haven't started doing the plyos. You don't want to do plyos until you develop a baseline strength as you suggest. I am using bagget's Novice Strength program which he says to use for my body type (5'10" 160). I am following his exact routine suggested from reading the VJB.
I don't know my 1RM for squat and I haven't strength trained in almost a year except for the 4 times I have done it now. Im trying to get the baseline strength right now. Baggett suggests do novice strength for 8 weeks then add novice plyo for the next 8 weeks. If anyone wants more info about VJB google it and its the first PDF that comes up.
I do not just do VJB. I do upper body on off nights. Oh and for background I used to play bball everyday two years ago and could dunk on a full sprint. I am trying to get back to that and higher
As someone that plays volleyball and can reach a basketball ring (at 5'8) I cannot stress powercleans enough. Yes I agree you want baseline strength (and the eccentric phase of heavy squats will be good for your patella tendons), but being able to jump is all about motor unit recruitment being all at the same time. Powercleans are great for this
Given that you have been out of the gym for a while yeah 8 weeks of squats before Pcleaning seems fine. you can do plyometry the whole time though, I don't see why you should have to wait.
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I read most of the exercise stuff, and a bit of the other stuff. I would recommend doing Starting Strength until you are done with your novice gains.
Also for clarity, when he's referring to "bodybuilding" that's a method of training which focuses on high repitions (~10), usually using isolation exercises. Why this is not good for sports training is explained in SS.
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On November 09 2011 03:21 KOVU wrote:
Strained my wrist last sunday and it still feels really bad when I twist it. Think I will do some light squats to avoid putting any pressure on it again (god I miss my squat and DL).
On another note: The World Weightlifting Championship is on right now. Really amazing to watch these guy/girls throw such heavy weights around.
It's pretty sweet since its at disney world in paris! haha Which classes did you watch? I only watched bits and pieces.
But here is my teammate breaking the American record snatch in the 58kg weightclass!
Zelyx Rivera!
http://www.facebook.com/photo.php?v=144765235624302&set=vb.266157006732052&type=2&theater
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Wow DimSum, amazing lift from your teammate, I wish I had people like her to train with >.> but nope, I'm stuck at my school's FITNESS CENTRE where they closed off our two platforms so they could replace the mirror behind it. I swear I'm out of there come spring.
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Just had practice against the local mens team. To put it in perspective, their scrum half is just a touch shorter (5'10?) But probably the same weight as decaf, and their props are each the size of malinor. Also, every single one of them is fucking crazy. So that was a great thing to do after a gym session when i'm sick. I playex terribly, but at least i will sleep tonight.
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On November 09 2011 08:06 AoN.DimSum wrote:Show nested quote +On November 09 2011 03:21 KOVU wrote:
Strained my wrist last sunday and it still feels really bad when I twist it. Think I will do some light squats to avoid putting any pressure on it again (god I miss my squat and DL).
On another note: The World Weightlifting Championship is on right now. Really amazing to watch these guy/girls throw such heavy weights around.
It's pretty sweet since its at disney world in paris! haha Which classes did you watch? I only watched bits and pieces. But here is my teammate breaking the American record snatch in the 58kg weightclass! Zelyx Rivera! http://www.facebook.com/photo.php?v=144765235624302&set=vb.266157006732052&type=2&theater
Holy hell. What a lifter. And she's cute.
On November 09 2011 13:16 phyre112 wrote:
Just had practice against the local mens team. To put it in perspective, their scrum half is just a touch shorter (5'10?) But probably the same weight as decaf, and their props are each the size of malinor. Also, every single one of them is fucking crazy. So that was a great thing to do after a gym session when i'm sick. I playex terribly, but at least i will sleep tonight.
Haha yeah, mens rugby is a whole new game. The level of play is so much better though, you can learn A LOT.
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Is rugby (union?) actually that popular in the states? It's a pretty big deal here in Aus but I thought the US was gridiron dominated. Although they did play in the world cup right?
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On November 09 2011 14:23 emjaytron wrote:
Is rugby (union?) actually that popular in the states? It's a pretty big deal here in Aus but I thought the US was gridiron dominated. Although they did play in the world cup right?
Yeah they played. Put up a helluva game vs ireland too, but they got eliminated in pool play. Pretty much every college in the US has a rugby team, and most decent sized cities have a men's team. It's growing every year in the school age too. Definitely nowhere near the popularity of basketball/football/baseball/hockey but its fairly present.
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It is kinda weird to see you guys talk about rugby, most Australians would have no idea it's played at any level in the states. Is it safe to assume you guys don't play any AFL (Aussie Rules Football) or Cricket?
Anyway, I have been going to the gym for 2 weeks now loosely following SS. I'm now getting close to my actual abilities for my lifts so I I think I'll need to start slowing down my progression a bit. Also today on my DL I had a little trouble keeping grip of the bar (I know pathetic at 95kgs but I am what I am) so I'm a little worried about how that will slow my progress because the rest of my body feels fine.
I also am a little worried about pain I'm getting when I reach depth while squatting, it's right in my hip area and I assume it's because of mobility/flexibility issues that I'll have to work on before I can keep on progressing my squat.
Hopefully get some form vids up within the week for you guys to check out too,
Progress Img
+ Show Spoiler +
Also I'm 177cm and I'm not sure if I'm trying to lose weight or gain it. I just want to be stronger and fitter.
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Oh don't worry I'm an AFL fan through and through, but I do love watching rugby union at an international level (tri-nations, world cup etc)
Just came across a great compilation of afl too.
+ Show Spoiler +
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I don't know of any AFL/cricket leagues, but i've heard they exist. Never understood the fascination with footie, but then again i've never played it. Or maybe i just like running into people too much.
On November 09 2011 07:38 Malinor wrote:
Two new Bench Press PRs today: 115kg x 5 and 127,5kg x 1.
I missed 130kg by millimeters basically, I could already feel the barbell go beyond the sticking point, but it just didn't move. Well next time, I am still satisfied.
Coming close to beating me in BP too, 134kg is my best (just updated PR thread with it). Wonder where i'd be at if i actually benched regularly. Time to re-claim my deadlift record tomorrow if i'm feeling up to it. Maybe monday. And i'm gonna start squatting seriously now that rugby is done, 3-5 days a week. I honestly think my legs have gotten weaker since i picked up oly lifting. I'm definitely faster and more explosive but i focused too much on the cj/snatch and cut out heavy squatting.
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On November 09 2011 16:09 emjaytron wrote:Oh don't worry I'm an AFL fan through and through, but I do love watching rugby union at an international level (tri-nations, world cup etc) Just came across a great compilation of afl too. + Show Spoiler +http://www.youtube.com/watch?v=7j5KSnvgRvM&feature=watch_response
wow this is like a gladiator stadium, brutal warfare
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Shazam, my girlfriend made me tiramisu. Must've put some roids in that Tiramisu because I smashed today's weights :D
Squat 87,5kg 5-5-5
OHP 46,75kg 5-5-5
Powerclean 67,5kg 3-3-3-3-3
Hitting oneplate Powerclean on Monday.
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On November 09 2011 14:02 decafchicken wrote:Show nested quote +On November 09 2011 08:06 AoN.DimSum wrote:On November 09 2011 03:21 KOVU wrote:
Strained my wrist last sunday and it still feels really bad when I twist it. Think I will do some light squats to avoid putting any pressure on it again (god I miss my squat and DL).
On another note: The World Weightlifting Championship is on right now. Really amazing to watch these guy/girls throw such heavy weights around.
It's pretty sweet since its at disney world in paris! haha Which classes did you watch? I only watched bits and pieces. But here is my teammate breaking the American record snatch in the 58kg weightclass! Zelyx Rivera! http://www.facebook.com/photo.php?v=144765235624302&set=vb.266157006732052&type=2&theater Holy hell. What a lifter. And she's cute. Show nested quote +On November 09 2011 13:16 phyre112 wrote:
Just had practice against the local mens team. To put it in perspective, their scrum half is just a touch shorter (5'10?) But probably the same weight as decaf, and their props are each the size of malinor. Also, every single one of them is fucking crazy. So that was a great thing to do after a gym session when i'm sick. I playex terribly, but at least i will sleep tonight. Haha yeah, mens rugby is a whole new game. The level of play is so much better though, you can learn A LOT.
They couls have just run a pick and go every play, for the firat half of the practice they were picking up three or cour meters just by diving into a defender and pushing him back. Then their forwards got angry because wewerent rucking hard enough, because the scrums were unopposed, and because (even though it was grab and hold) no one was hitting enough on the tackles.
Learned a LOT about mauling and lineouts though, learned how our defence is really supposed to work, and got a few great tips on how to play flanker properly.
Still cant get the body position for lock down - but i'm not really a lock (yet) anyway.
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EPT![[image loading]](http://img607.imageshack.us/img607/6870/gymu.png)
