NO idea why I stopped doing broad jumps; just sort of forgot about them. Obviously I'm heavier now, so I'm happy here. Again, bracing core and transferring power from ground through the jump. Figured I'd keep it all lower-body here since my hand is healing still, or trying to anyway. Feels pretty good today actually, I can make a fist without it hurting, thought it's still slightly swollen.
I get tired doing the jump-rope; not my legs or lungs, but my wrists & arms for some reason. May try to start doing them faster to get through the sets more rapidly, maybe that'll work. Broad jumping was fine, didnt have much pop after leg workout Friday, but that's how it usually is. I prefer doing the jumping at Harvard now, it's just nicer to land on sand than the hard gym floor. Did some box jumps because I haven't in a while. Finished with sled pushing, and did quite well at it. Alright session, just kind of floated through this one.
Jump Rope (11 minutes): 13, 77, 80 NEW PR!!, 50-gassed, 81 NEW PR!!
31" Plyo Box Jumps: 10
Sled Pushes: 115*4
Posterior chain is sore/fatigued all the way from my ankles to my traps after that Friday workout. Still managed to hit 8' 5.5" on broad jumps, really zeroing in on them lately. Did some jump rope after, amazing how good of a cardiovascular hit that doing it takes on me. Wish I could do it more, may start working it in on Mondays perhaps. Wanted to do some box jumps, was pretty beat though so I just did 10. Finished with sled pushes and then fell face first on the turf for a couple minutes to recover.
Posterior chain still stiff/sore/drained from leg workout Friday, wasn't expecting much on jumps, which is good because I'd have been disappointed. Getting better at jump-rope, found a rope I really like at my gym, it's longer than the others, which means I don't smack myself in the head as often with it. Got to 40 a couple times, and 31 once, as well as several in the high teens and low 20s! Was going to do a full viking quest on rowing, but was pretty beat and decided to just set a benchmark for 500m, since I didn't have one set already.
knee down half court medicine ball push sprints: 5 per knee
battling ropes: 75, 50
stair climber: 3:09 / 15 floors
Wide-Stance Anti-Rotational Chops: 50*10 60*10
24 minutes
Did a bunch of stuff here....the royal sampler (bonus points if you get the reference). My posterior chain is absolutely wrecked from Friday's lower body beatdown. Still did plenty of stuff here. I like the stair climber, climbed to the top of the statue of liberty, looked around, then did some anti-rotational chops and called it a day.
PUPP-Plate Transfer Plank Superset: 1:00-10*4 1:00 10*4
Side-Plank: 1:00
Paloff Iso-Hold: 70*0:20 80*0:20
Decline Situps: 20
25 minutes
Was pretty sore from the leg workout Friday, which is odd because I didn't do a ton of volume. Did some jumping then decided I wanted to beat on my core for a while. Never did supersets for core before, did some push up position plank presses into plate transfer planks which was just downright evil. Hit some side-planks next, then went with an iso hold on paloffs. Finished off with some decline situps just for fun since I haven't done a situp in about 5 years.
I weighted in at 203.5 after this one on a pretty much empty stomach. I look really lean already, almost as lean as I did here, only I was 195 in those. Obviously some is from the pump from working my abs today, but still....I've never seen my serratus as easily as I did today above 200 lbs. This cut may work out REALLY well, and I'm super excited. Was thinking about running some albuterol at the end of this cut to polish it off, but if I keep going at this rate it may not be needed!
I didn't really think about it before, but since I'm taking the week off from lower body stuff there was no squats a couple days before this workout. I didn't know how much of an effect it would have on things. Started with broad jumps; got a few at the high 7' mark, one over 8, then I absolutely uncorked one. I looked down and the tip of my feet were over 10'. When I first started with the jumps I was measuring where my toes land, and thought about one day seeing them over 10'. (I went back and adjusted all my distances to what they should have been, where my heal hit). So yeah, I absolutely obliterated my previous record of 8' 5". I think I'm more than capable of hitting 9'+ right now, even in a bulked state. I need to be more disciplined and make sure my arms swing, I explode through my posterior chain, and jump high and forward enough and stab my feet forward as I land. That 9' jump is the first time it felt 'right' in all those regards. Two jumps later I got what would've been a PR about a minute earlier, and the rest of the session was over 8'. I have to say that this is the first time I've actually felt sore in my posterior chain after jumping.
Did my plyo jumps after, someone commented the seated jumps were impressive...I felt good, then I remembered there's videos of guys doing 51" jumps from a seated position. Anyway, I decided to finish with some rowing, it went great! New record on the 1000m row.
Happy with the jumps; got further and further as I warmed up, all consistently in the high 7s or low 8s....then on the last one I absolutely sold out, thought I was going to face plant with how hard I jumped. Maybe I need to do it like that every time, because I set a new record for myself. Was really pumped up for this workout, felt great. Tried wood choppers (where you take a cable station, set it to a high point, and then go diagonally down and across your body then back up), may throw them in again at some point. Finished with sprints. I'm getting hyped for this cut that's coming up, thinking of trying keto at the start, or maybe end of it. Or at the very least I'm thinking of finally having a 'high carb' and 'low carb' day that makes sense, as opposed to just swapping a couple foods like I've done in the past. Not that there's anything wrong with it, but I always felt like the low carb days were half-assed. Not only that but I was doing them on days when I sprinted, which makes no sense. If anything I should be doing them on upper-body workout days, and my sunday light conditioning days. We shall see!
Broad Jumps: 8' 3.5" TIES PR 8' 4.5" NEW PR!! 8' 1.5" 8' 0.5" 8' 2", 8' 0"
1000M rowing: 4:01
28 minutes
Good session, really focused on getting up higher when jumping, set a new PR. Good times! First session all above 9' on the jumps. Had a dream last night where I was doing box jumps from one box onto another...inspired me to try starting the box jumps on a slightly higher box to see if that fixed the issue I'm having. It didn't. Even jumping off a very low box I'm still nervous trying to jump onto the small box when it's stacked on the tall one. I guess I've just banged/split my shin one too many times. 31" jumps for now it is. Also tried a 1000m row here just to get a feel for it.
on broad jumps i haven't been jumping 'high' enough, I've been jumping forward and staying low to the ground. Tried jumping higher on the 4th attempt and nearly set a new PR for myself. Need to focus on the 'high' part of the broad jump from here on out. Good stuff. Also, had to update all my long jumps, been measuring to where my toe lands, not my heel...thought my numbers were oddly high. Went back and took 1' off all measurements. I knew it was a bit off that I was jumping that far considering I'm bulking...
Still can't shake the yips trying to jump onto the 36" box set up. Ugh. Lost a few inches off the broad jump here, no idea why. Actually looking back I did an extra set of unilateral plyo box jumps nad an extra set of regular plyo box jumps this week, that's probably why. Going to try them again on Wednesday if it snows out, preventing sprinting at the track from happening. Longest push-up position plank press I've done in a while.
Good session. Tried stacked the small box on the tall box (like I used to do) and almost jumped on it...still too psyched out though. I just over think it too much still, and worry about slamming my shins on the underside of the box frame. Wish they had padded or solid boxes. Tried unilateral seated box jumps...it just feels weird keeping my foot off the ground while sitting, maybe should use a taller box to sit on. Finished with broad jumps. There's a tape-measure I could use to see how far I was jumping. I wasn't really dipping down enough until that 9' 3.5" jump, I feel like next time I do these I'll be able to go farther, as long as I dip down further, by the time I got the 9 3.5 I was fatigued. Good session!
Good session, didn't go too hard since I'm still beat to heck from that squat session on Friday. Working side-planks back in. I love jumping onto things.
Remeasured the boxes, tall box is 24", which is 3" shorter than I thought. But small box & med box are 3" taller than I thought, so it balances out. Since I'm still intimidated by having the small box on the tall box for some reason, I put the tiny box (7") on the tall box, and put plates under the legs of the tall box. Going to add a plate (about 1.5") per week til I'm back where I was. Hence the 31" jumps, followed by the 32" jumps.
Someone reading this doesn't understand what it's like to tear 5 seconds off your PR in something. It sounds like..well...5 seconds to an ordinary person. It's not. My previous record was 3:03 and I was gassed after that, I was beat. So what's 5 seconds quicker? I couldn't even stand up for about a minute. I was sucking big lungfuls of air as fast as I could. I thought I was going to black out. I fell off the Concept2 and laid on my side for another few minutes til I could actually move. Then I dragged myself to the stretching area and started stretching to prevent cramps, then just laid back there for about 10 more minutes. That's what 5 seconds does. It took me about 5 hours until I felt like I was getting back to normal. The rest of the day though my metabolism was jacked up. My skin wasn't just warm, it was hot, which feels great when it's 35 degrees out.
Figured I do some jumps, a complex, then rowing...yeah right. Maybe after a couple more sessions of this I'll be able to. If you check out this T-Nation Article on Complexes, and scroll down you'll see one listed entitled Cosgrove's Evil 8. I take out the goodmornings because frankly by the time I would get to them in the order I was already shot and my form goes to crap on them. This session did exactly what I wanted it to; it kicked my ass.
Got 5 jumps at 34.5 before psyching myself out. Finished with the 31.5 jumps. I may try to just add one jump onto the 34.5" each week, or at least try to get myself to before chickening out, until I'm at 15-20 again. Did some rope work, then plate transfer planks; forgot how hard these are, since your forearm crosses over the midpoint of your body while planking.
I have no idea why I keep psyching myself out on those box jumps. I crouch back to jump and I just freeze, I think about what if I don't make it, how do I even jump, what should the form look like, I forget how to even jump properly. It's weird. Because the 31.5" jumps is just a slightly smaller box on top of the tall box, and when I'm at my peak for those before coming down onto the box I'm literally 10" over the box sometimes. I wish my gym had 'softer' boxes instead of those metal framed ones, I'd probably be fine then.
Anyway, brought back the tabatas. Holy moly. I knew it'd suck since I haven't done one in ages. Yup. it sucked. Decimated me, which is why I do them! Good times.
Well that went well. Not sure what was different here. That's what's so frustrating about squatting. Last week I barely got 315 for one, I'm not even sure I hit parallel. This time I got 335. I was really focusing on keeping my posterior chain tight & flexed throughout the movement, maybe that made a difference? Plus I just decided I was going to see what I could get for a 1RM without really training for it. Maybe I'll just do that every week. Worked well for my deadlift...
Anyway rest of the session went well. REALLY enjoying snatches now that the trainer at my gym pointed out I was coming out too far in front when throwing the weight up. That nice tight to the body snap and flip over the head feels perfect. I actually like the snatches more than hanging power cleans at this point. I feel like my form on the cleans still isn't perfect. Also, I'm recording this a few days after the fact, and the ab-wheel stuff really left my abs/core very sore. Finished with some box jumps done as quickly as possible. I like to keep my conditioning work grouped with the body parts I already worked; so things like box jumps with squats/deadlifts, rope slams after benching, etc. I feel like that keeps the parts you'll hit next workout fresh.
Wheeee. First Sunday conditioning session in a couple months. Back/whatever injury kept me from doing jump stuff, plus summer day trips. Back at it now. Did some tall+short (34.5") box jumps. Honestly I still have the same problem. I do several, and then start over thinking the motion, and how to do it, and what if I catch my shins, etc. Then my body just locks up. No idea why. On the 31.5" jumps when I land on the box it's pretty forceful because I'm like 7" over the top at my peak, minimum. Still had fun here. Did some clap pushups, liked them a lot, need to work more plyo bench stuff in to work on bar speed. Love my jumps though. Missed them greatly.
