Vertical Jump Strength Log

[hyperdunk1]

byron- 310 full squat for 6'2 is not that bad at all. 4 x a week might be pushing it a lil, but you will definitely benefit more than 3x imo, depending on your schedule.

NJlife- MSM and fish oil should help your knees. Also the ingredients in joint biflex type producs like hydroluric acid (sp?) chondroitin gloucosamine will all help somewhat.

[NJLife]

byron- 310 full squat for 6'2 is not that bad at all. 4 x a week might be pushing it a lil, but you will definitely benefit more than 3x imo, depending on your schedule.

NJlife- MSM and fish oil should help your knees. Also the ingredients in joint biflex type producs like hydroluric acid (sp?) chondroitin gloucosamine will all help somewhat.

funny you say that. I just started taking fish oil 3x3x3 daily

[ByronKelly]

byron- 310 full squat for 6'2 is not that bad at all. 4 x a week might be pushing it a lil, but you will definitely benefit more than 3x imo, depending on your schedule.

NJlife- MSM and fish oil should help your knees. Also the ingredients in joint biflex type producs like hydroluric acid (sp?) chondroitin gloucosamine will all help somewhat.

Yeah, I think I will do twice a week and ill increase the loaf a small amount and do an extra set. If I reallllly feel like doing more I'll throw in a downloaded workout of 60% of my previous workouT's load (so 60% of 70%). But I don't want to overdo it.

In terms of joints I take fish oil 2x day plus a glucosamine supplement. NHL u should be taking something similar.


Anybody taking advantage of today bb.com deal? 20%Off a lot of brands

[NJLife]

Yeah, I think I will do twice a week and ill increase the loaf a small amount and do an extra set. If I reallllly feel like doing more I'll throw in a downloaded workout of 60% of my previous workouT's load (so 60% of 70%). But I don't want to overdo it.

In terms of joints I take fish oil 2x day plus a glucosamine supplement. NHL u should be taking something similar.


Anybody taking advantage of today bb.com deal? 20%Off a lot of brands

whats good thats 20% off?? http://www.bodybuilding.com/store/asc/sea.html I ordered that.. has high dha

4/11

softball practice mostly at bats and a few runs. took a ball to the shin pitching. LOL... gonna lift some weights tomorrow. deadlifts or squats ?

[hyperdunk1]

whats good thats 20% off?? http://www.bodybuilding.com/store/asc/sea.html I ordered that.. has high dha

4/11

softball practice mostly at bats and a few runs. took a ball to the shin pitching. LOL... gonna lift some weights tomorrow. deadlifts or squats ?

I spent like $500 this year on supplements. Everything i need for the next year... protein, msm, pre workout, caffeine, green tea extract, fish oil, multi vitamin, beta al... alcar, etc.

lol i've got like 30 lb of protein stashed...

[ByronKelly]

I spent like $500 this year on supplements. Everything i need for the next year... protein, msm, pre workout, caffeine, green tea extract, fish oil, multi vitamin, beta al... alcar, etc.

lol i've got like 30 lb of protein stashed...

Nj do squats

I got 10lb whey aminos pre workout cla l-carnitine.
I also take omegas and probiotics vitd multi etc

[NJLife]

I spent like $500 this year on supplements. Everything i need for the next year... protein, msm, pre workout, caffeine, green tea extract, fish oil, multi vitamin, beta al... alcar, etc.

lol i've got like 30 lb of protein stashed...

Haha holy hell. You crazy.

4/13th

Flag football. I had to play whole game. Sore groin still.. Managed to do about 15 sprints.

tomorrow is volleyball, there is a bball court there im a see (at least try with this groin) to if my vertical is going up.

[NJLife]

4/15

had volleyball yesterday. didnt really jump much.. still nursing the groin strain. was also hungover. Today had softball, got some sprints in.

also did some barbell rows... 8x8 with 100lb's light as fock. should be able to get squats in on thursday.

[ByronKelly]

Go and test your Vert. I want to see where you are

[ChikN10der]

My program does plyos on Monday and powerlifting on Thursday

OP how often/hard do you stretch, make sure your stretching good to increase ROM

[NJLife]

My program does plyos on Monday and powerlifting on Thursday

OP how often/hard do you stretch, make sure your stretching good to increase ROM

im always rolling and foam rolling almost every single day. Static stretches for counts of 20 almost every day also.

[NJLife]

Go and test your Vert. I want to see where you are

I want to so bad. but jumping was hard with this tender groin. This thursday, I will be back in the gym. I have the schedule for all my leagues now. SO, i know when I can workout. I have a feeling my vertical is going to be up tho

[NJLife]

4/20

warmups
dynamic hip mobility moves

been almost 3 weeks since squatting
Squats: 125x12, 175x10, 215x8, 275x5, 305x3, 305x3, 305x3

felt gooooooood

Medicine ball squat jumps: 9lb med ball, 5jumps for 3 sets touching a 9ft wall with ball on way up. Also, on the squat down I'd pause touch ground with ball and explode up. Probably should do these before squats.

after helping a brah move.. 20 mins of flag football.. sprints 4 my life playing vs brothas.

[LegitSalsa]

Go test your vertical ******* ;D

[NJLife]

Go test your vertical ******* ;D

hahaha

I was playing basketball today for an hour. i was at the rim at about 70 percent leg energy. My legs are sore as phuck from them squats and sprints yesterday. I phucking ran into a fence also and my head is bruised and my elbow has a huge lump on it.

I do have volleyball tonight. I'll rest up some till then and test vertical jump there. It won't be 100 percent though.


TEST* was jumping well and not even @ full strength and still grabbing rim. Will get video and should be stronger tomorrow.

[Yotone]

way to go man, keep it up

[NJLife]

way to go man, keep it up

thanks bro!

Been doing softball,volleyball,flag football, bowling.. did a few pick up games of basketball over the pass week or so...

Finally, I decided to stop all of it.. for a week or 2 to fully heal from this groin strain..

4/27

decided to do some tiny stuff..

warmup 5 minutes

warm up sets, 75lb front squats x12, 125 lb back squats x 10

Did quarter squats today. focused exploded up on to the balls of my feet for a few reps then normal qtr squat, then back up to the balls for the finals reps.
So, something like this...

175x16 - 6 reps exploded up on to my toes/ball of feet - 5 normal qtr squat - 5 explosive reps back up to balls of feet.

215x12 - 305x12 - 395x10 <--- last one was like 4 onto toes 3 reg 3 onto balls of feet. Been awhile since I've had weight on my back lol. felt like I could do a full squat with 395. felt light.

Push Press: almost similar to those qtr squats... really pushed through the feet on to balls of the feet and drove the weight over my head.

75x10, 125x8, 175x3, 195x1 <-- could have done more... was lazy.. should have gone over 200.

Single Leg Dumbbell Deadlifts: 1 DB 25lbx10, 30x7, 35x7 (both legs individually ofc.)

cooldown and stretch


so embarrassing to do quarter squats... but they have their place in a routine..

[NJLife]

4/28

Warmups dynamic stuff for groin LIGHTLY!!

Plyo's. depth jumps: 32 inches x 6 (wasnt getting much from it so dropped down) 24 inches x 6 x 6 x 5 <-- felt real good. was really springing up.
lateral side2side jumps over stepper: 25 seconds, then raised to 6 inches, 25 seconds - back n forth, moving up and down the stepper, and again for 25 seconds

tuck jumps: 12 jumps, 11 jumps, 11 jumps <-- as soon as you touch ground right back up, felt great, felt like i was going through the roof.

about a 1 minute and a half between each set of plyo's..

Weights: DB bench: 45lb db x 12, 60x10, 80x4 <-- never went to lock out, basically down and 70 percent of the way up, fast! felt great..
100lb DB shrug x 12 <-- stupid exercise so i didnt do anymore. did them slowly and pulling back. Feel like i get more just from deadlifts.
1 set of 80lb db rows 6 reps

Groin felt good, once i loosened up... Have volleyball tonight too. hopefully I can still jump for that Not doing any running for a week though.

[NJLife]

5/2

5 minute warm up on bike

dynamic stretches

3 sets of 5 reps depth jumps

3 sets of 10 tuck jumps

3 sets of 175lb 10 reps explosive bench press

3 sets 135lb jump squats 8 reps

[NJLife]

5/3

1 full court game to 16 basketball.

staggered foot deadlift 3 sets of 6 reps 135lb

deficit deadlift on stepper 3 sets of 5 reps 175lb

standard deadlifts: 3 sets of 5 reps 250lb

cool down

light day

[NJLife]

5/4

flag football game. did a bunch of sprinting

after game went to gym

Push Press: warmup sets 75lb x 12, 125x8, 125x6 working sets: 155 x 5 x 5 x 5 165x4x3x3 <-- light day, focused more on exploding weight back up after each rep.

Some light shoulder work db laterals: 20lbx10x10x10/followed with hammercurls x10x10x10

kneeling weighted ab pulldowns:80x12 155x10 185x8

seated row machine: 120x10, 185x8 245x3 <-- kind of momentum reps but sloow on the negatives with 245. whatever gotta give the body a stimulus.


tomorrow volleyball, will probably be jumping so I might as well test vertical if my groin/legs are good to go.

[NJLife]

Just measured and I have a standing reach of 81.5 inches..

so 120-81.5= 38.5


FML :|

[LegitSalsa]

So, you can jump 38.5 inches? That's pretty dang nice Now go get it up a 10 more.

[NJLife]

So, you can jump 38.5 inches? That's pretty dang nice Now go get it up a 10 more.

haha.. I will need more strength I would imagine. Especially for my weight class. OR I could lose weight and try my best to keep getting stronger....


as in my video on first page, I guess my running jump is 38.5 (since im not just tapping rim I can grab it so prolly 39.5 or 40)

my standing vertical I have no idea. Can't imagine its less than 30 though.

[LegitSalsa]

Well, just keep going. I wanna see you dunking someday.

[NJLife]

Well, just keep going. I wanna see you dunking someday.

haha thanks.

5/5

had volleyball today. got a few good blocks and spikes in. always fun blocking a tall athletic dude thats 6'3

didn't test vert today (alcohol related)

softball game tomorrow. most likely sprints (around bases) or in the field. I try to sprint for everything just for the exercise and think of it as plyo training.

groin/adductor soreness/slight pain flaring up again... sigh :|

[NJLife]

5/6

softball game, did some sprints...

work out tomorrow or might give my legs some rest and do weights on weds

[ByronKelly]

whats good man? What is the latest in your program?

[NJLife]

whats good man? What is the latest in your program?

Been slow because 1. sore groin/adductors from 2. I joined too many rec leagues. 2-3 softball games a week + bowling + 1 flag football game + volleyball every week + 3 days of training... My legs are almost always sore from sprints in and jumping..

One positive, I'm losing bodyfat. Not so much body weight.

5/8

plyo focus day

warmups hip mobility

depth drops: 5x5 from 38 inches

depth jumps: 5x3 from 32 inches, 3 sets of 3 from 26 inches

Tuck Jumps: 3x10reps

Multiple Broadjumps: 5 jumps forwards and 3 back for 3 sets. up and back is one set. so 8 broad jumps per set.

stopped there. softball game tomorrow. did cool down static stretching plus rolling stick.
groin isnt as sore as before, so im just trucking through this stuff.

[ByronKelly]

Been slow because 1. sore groin/adductors from 2. I joined too many rec leagues. 2-3 softball games a week + bowling + 1 flag football game + volleyball every week + 3 days of training... My legs are almost always sore from sprints in and jumping..

One positive, I'm losing bodyfat. Not so much body weight.

5/8

plyo focus day

warmups hip mobility

depth drops: 5x5 from 38 inches

depth jumps: 5x3 from 32 inches, 3 sets of 3 from 26 inches

Tuck Jumps: 3x10reps

Multiple Broadjumps: 5 jumps forwards and 3 back for 3 sets. up and back is one set. so 8 broad jumps per set.

stopped there. softball game tomorrow. did cool down static stretching plus rolling stick.
groin isnt as sore as before, so im just trucking through this stuff.

Why dont you take 1 day off and do a full body foam roller routine + a nice long stretch. Try and loosen up your tight spots.