- Standing vertical jump: No change. My lack of progress with the is frustrating. I used to be able to get almost my entire hand over the rim on a standing jump.
- One-step vertical jump: I was able to hang on the rim with 2 hands. I'm not sure by how many inches I improved, but I couldn't hang on the rim with 2 hands 2 weeks ago.
- Max effort box squats: 315 pounds for 3 reps
- Dynamic effort squats: 210 pounds for 10 sets of 2 reps. This was about 60% of my max squat. Next week, I will go back to 50%, then 55% the next week, and then back to 60% the week after that.
- Close-grip bench press: 215 pounds for 3 reps.
- Dynamic effort bench press: 155 pounds for 8 sets of 3 reps
- Romanian deadlifts: 175 pounds for 3 sets of 5 reps. Again, I felt like I could have done more.
- Barbell rows: 240 pounds for 3 reps
- Barbell overhead press: 160 pounds for 3 reps
- Power cleans: 195 pounds for 1 rep
Saturday, January 5, 2013
Week 16
My energy level was high for the first couple of workouts. Maybe all of those holiday carbs weren't such a bad thing after all.
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Nice! Congrats on grabbing rim with 2 hands off 1 step. You should be really close to dunking again.
ReplyDeleteWhat is "dynamic bench press"?
Dynamic effort squats and bench press are a part of the Westside Barbell training system. The idea is speed, speed, and speed. For the bench press, you take about 50-60% of your max and perform 8 sets of 3 reps with each rep being performed as fast as possible. I will lower the weight under control and then explode the bar upwards as fast as I can. You rest about 45-60 seconds inbetween each set. From what I've read on-line, a lot of people have had a lot of success with this system.
Deletecool! i may have to try that!
DeleteImpressive numbers. Keep it up.
ReplyDeleteBetween you and Candyman I've been motivated to join you guys. Follow along if you like http://vjbat35.blogspot.ca/
ReplyDeleteAre you following Westside Programming? Are you incorporating box jumps like they suggest or some other types of plyos? I like Westside a lot, have tinkered around with it before but will probably switch over fully after I finish this cycle.
ReplyDeleteI've been switching up my plyometric movements depending on how my legs feel. I love box jumps because they give you a target to jump to while making the landing easier on the knees since you're not dropping all the way to the ground.
DeleteOne thing Joe Defranco suggests is switching to seated box jumps instead of dynamic effort box squats every few weeks and this will have a great carry-over to both your squat PR and vertical jump.