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#2361 |
i wish i was geRRy...
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heavy back day....
deads to 405 x 1. failed @ 425. bent-over rows to 225 x 5. pull-downs to 320 x 5. failed @ 360 x 1. (PR) db 1-arm rows to 120 x 4. (PR) followed it up with some different biceps lifts -- hammer curls, ez bar curls, preachers. felt pretty good. ![]() ![]() ![]() |
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#2362 |
Admiral Douchebag
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Good job, Dokk!
Heading in for what will be my last workout for 5 days...like I said yesterday, things are going great and I don't really need the break mentally or physically, but it may end up being good for me anyway.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#2363 |
Have My Own Room
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Hey, if nothing else, you will get rested and go back in with renewed energy, damnit!
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Formerly Malik23 |
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#2364 | |
Admiral Douchebag
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#2365 | |
Still Watching My Back
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Box Jumps would be the basic to start with. Plyos train explosiveness & the jumps will help you get out of the hole. But if you're already lifting I'd say Deadlift + B-Jump to really get the whole leg/hip/ass moving. The combination will improve your dynamic power with is needed in sports. Even use 25's for the deadlift to force your butt lower and get those legs working even more. Though the main goal here isn't how strong you can be, but how explosive you can be, so don't worry about a heavy load. Depth Jumps should also be on your list. Though I prefer to setup a couple of obstacles, like hurdles, to jump over. I'll do this with buckets, balls, sticks, etc.. and very the height and width. I'd also say get a heavy medicine ball, hold chest level, hands under with elbows tucked under, squat down and explode up shoving the ball upward. Think about what it will take for you to jump at the net with your arms reaching up. And then medicine ball throws. And yea, being less fat helps. I know! ![]() Good luck playing. |
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#2366 |
Mr. Charisma
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Thanks for the tips Ken, and good luck to you too! I have started jumping in various ways (as per The Professor's tips): while running, from squating, etc. Also doing power cleans.
I'm 6' 1'' and 168lbs(have dropped 17 pounds in the last few months), slim but there's still some excess fat to lose. I am also trying to improve my overall strength and muscle mass. I can spike the volloyball fairly well, but could use a few more inches, especially for blocking. I guess I need to start measuring my current jump, and track my progress. ![]() |
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#2367 |
im hungry...
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back day:
100 pullups 3 diffrent grips bent over rows 3 sets of 205 deadlifts 5 sets of 275 swam 200m jiu jitsu in 2 hours jiu jitsu in 8 hours
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#2368 |
I'm nuts for the place
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I have some plyometrics training today when I get off work...always a sweet workout!
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"To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur |
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#2369 |
5 3 1
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another boring deload night for me. I feel so lame using 60% for 5 reps. Then practically walking out of the gym without breaking a sweat.
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" Hope is the first step on the road to disappointment. " |
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#2370 |
Admiral Douchebag
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Low energy day for my last workout for 5 days...maybe the break is coming at a good time.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#2371 |
I'm nuts for the place
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Just finished about 30 mins ago....I am f'in spent!
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"To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur |
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#2372 |
Still Watching My Back
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Great thread.
I just finished up the Plyometrics day of P90X. I am on day 2 of week 5 and I am completely amazed at how much of a difference I can tell in both strength and physique. This is a great program. |
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#2373 |
I'm nuts for the place
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I am on Wk 3 now. I finished the program last year w/ crazy results.
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"To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur |
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#2375 |
Have My Own Room
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It is weird.
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Formerly Malik23 |
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#2376 |
i wish i was geRRy...
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"off" day -- cardio and abs. I'll go do YOGA (jackasses) this evening before dinner.
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#2377 | |
Admiral Douchebag
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![]() See you next week Dokk! ![]()
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! ![]() |
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#2379 |
i wish i was geRRy...
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#2380 | |
5 3 1
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http://www.tmuscle.com/free_online_a...o_rest_periods
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" Hope is the first step on the road to disappointment. " |
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