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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Cal's Training Journal

d-dub said:
And how was the vertical jump after that run? :D
these volleyballers...hahahhah just messing with ya.

Ive got much respect for the volleyball players vert.... Have you seen that russian vball guy who has a 48inch vj? Cant remember his name but his waist is above net height...crazy.

yeah, poor liberos that have to play him.

truth is, i get wayyyy up over people i'm playing against, get a super clear look at the basket (because their hands are at my neck), then airball or throw a brick because i have no skizzles :)
 
Deloading and Experimentation
Wednesday, 16 March 2005

Felt good today, everything was snappy. At the end of the workout I felt more used up than ever though. Still recovering from the effects of the flu.

Warmed up with snatches. It seems watching videos magically improves my form.

Bodyweight: 169!!!!! WTFHASLFH! As madcow said, what a ball breaker. This illness has claimed eight hard earned pounds. At my size/weight, it's a big deal!

Training time: 1.5hrs

Full Olympic Backsquat
Set 1: 155 x 5
Set 2: 155 x 5
Set 3: 155 x 5
Set 4: 155 x 5
Set 5: 155 x 5

Clean Pull
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5

Was supposed to deadlift, decided to try these instead. I pull 225 quite high, to my upper abdominal area with little effort. If I grew some balls I could probably clean it. Now jerking it is another story...

Overhead Press
Set 1: 95 x 5
Set 2: 95 x 4
---Gave up----

Standing military press has never ever worked for me. I was all over the place today with this and it did not feel right on my shoulders. I'm dropping this exercise. I will do squat jerks in place of OHPs for 5x5, with more weight, obviously.

Chinups
Bodyweight 5x5, no problems.

No assistance today, I felt more worked than usual. I need to get accustomed to the volume again, so I'm running this workout and another on friday high volume to ride into volume phase of 5x5.
 
super_rice said:
so... i'd appreciate any advice here, is there any problems with dropping OHPs for squat jerks?
It's fine - but watch your chin :)

Also, the original program had cleans instead of rows and high-pulls instead of deads. You can swap them right back in, I generally don't list them because most aren't familiar with the exercises so it makes the program less accessible. Also, the concentric only work and lighter load relative to the dead will free up a bit of recovery if you wanted to incorporate some additional speed work or make a substitution. Also, doing a speed specific mesocycle or designing a new program on the dual factor base is fine. Here is a 4 day per week program that gets loading/deloading done in anywhere from 3-6 weeks. You can use this and the 5x5 as templates and figure your own thing for the future: http://forum.mesomorphosis.com/showpost.php?p=401452&postcount=3

What did you have in mind for speed work exactly?
 
for speed, i would just do all my current lifts low rep (1-3) lots of sets in the 60-80% range (speed or even "reactive" style movements that you see CCJ doing). combine that with clean/snatch pulls (i rather like these exercises), OL movements, and i should be good.

um, when the snow outside melts i definately want to find a way to incorporate agility and plyo work. i put to good use the playground and cable television boxes.

i used to do a lot of sprint starts on a hill ~10meters. like to get those going again too.
 
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