Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.
Miss Piggys Battle for the Big Plates
Comments
-
Tuesday 23rd of December
Jerks from the blocks
25kg x 3 (2sets)
35kg x 3
40kg x 2
45kg x 2
50kg x 2
55kg x 2
58kg x 1
60kg x 1
63kg x 1
Single Leg Squats
3 x 10/10
Conditioning-10mins
10 KB DL 16kg
10 DB bench 10kg DBs
10 Twin Row 6kg DBs
Hanging Leg Raises x 10
DB Side Bencs x 10
3 rounds
0 -
-
-
-
Sunday 28th of December
Snatches
25kg x 3 (2sets)
30kg x 2
35kg x 1
38kg x 1
40kg x 1
43kg x purty
45kg x F
45kg x 1 (3sets)
Mis read the programme...was supposed to be 3 singles at 40kg and 1 at 45kg but I did the opposite.
...if my snatches continue to be so consistent I may just be able to open with 45kg at the next comp
Clean and Jerks
35kg x 2
45kg x 1
50kg x 2 (3sets)
Was happy that I wasnt supposed to go any heavier!:D Legs were saying no
Front squat w/pause + Front Squats
35kg x 1 + 2
45kg x 1 + 2
55kg x 1 + 2
58kg x 1 + 2...pure grind
55kg x 1 + 2
Happy out!!0 -
Advertisement
-
-
-
Thursday 1st of January
Snatch Balance
15kg x 3
25kg x 3 (2sets)
30kg x 3 (3sets) Was bumming the first few sets up cos I wasnt paying attention:o
Clean, Front Squat, Powerjerk, Split Jerk
35kg x 1 + 1 + 1 + 1
45kg x 1 + 1 + 1 + 1
48kg x 1 + 1 + 1 + 1 (2sets)
Hardest part in getting the bar back on shoulders between powerjerk n split
Front Squats
35kg x 3
45kg x 3
55kg x 1
58kg x 3 (3sets)
Clean Deadlift
65kg x 4 (3sets)
Gunz
3 sets
Conditioning
1min Prowler
1min DB Burpees
45sec rest
x 4 rounds
Def..less fit that I was last month:(0 -
-
Sunday 4th of January
Gym to myself
Sots Press
15kg x 6 (3sets) Back was horrifically tight
Powersnatch + Snatch
25kg x 1 + 1 (2sets)
30kg x 1 + 1 (2sets)
33kg x 1 + 1
35kg x 1 + 1 (3sets)
Clean pull from blocks + Clean atk from blocks
35kg x 2 + 1 (2sets)
40kg x 2 + 1
45kg x 2 + 1 (3sets)
Not used to working from blocks so found these so weird!
Lying Leg Raises
3 x 8
DB Side Bends
20kg DB x 10/10 (3sets)
Gunz
5mins of TGU
New programme starts tomorrow...shall be quite interesting. The month of Jan is just GPP, so lots of volume, no heavy weights:(...maybe it'll turn me into a bodybuilder instead:p0 -
Advertisement
-
-
Tuesday 6th of Jan
AM-Did a quick conditioning circuit after coaching as wasn't sure if I'd make training this evening.
Circuit
30sec KB Swings
30sec Burpees
30sec Skipping
30sec Rest
x 4
PM
Clean + Front Squat + Jerk
25kg x 1 + 1 + 1 (2sets)
32kg x 1 + 1 + 1
35kg x 1 + 1 + 1
38kg x 1 + 1 + 1
41kg x 1 + 1 + 1 (2sets)
Cleanpulls from blocks
45kg x 3
57kg x 3 (3sets)
Sooooo weird not going above 65% on the lifts..everything was really light, easy and puuuuurty
Single Leg Squat to bench
5 x 8/8
Single Leg DL
8kg DB x 10/10
10kg DB x 10/10 (4sets)
My balance is atrocious:eek:
Pushups
5 x 8
Box Jumps
3 x 5 to 2 snatch blocks
5 x 3 to 56cm (2snatch blocks and 2 green plates)
Gunz and Abz
Stretching....mainly cos the programme said to do it:(0 -
Vid of the Max Box Jumps/ me being a drama queen:D:D:D
I did clear the 2nd jump when they stopped videoing...Couldn't deal with the pressure of falling on my ass on video...:pac:..same drama happened when I attempted to go higher, but my feet wouldnt leave the ground
0 -
-
-
Alf Veedersane wrote: »Did they stop videoing or did the battery die waiting?
Lol...naaaah. I waited til everyone stopped watchin and thought I gave up and then flung myself at it.
Meh...took long enough to persuade me to give em a go...doubt anyone was gonna make me redo it.:P Retesting at the end of the month...we'll see then.Sneaky little pre hop there. What happens without that?0 -
-
-
-
eclectichoney wrote: »Is there anything you can do to help you get better at box jumps? (aside from box jumps, box jumps and more box jumps
)
Well for me, my main goal is to get better at the Olympic Lifts, so what I can box jump isn’t really a priority. The Olympic lifts are explosive movements, so by adding plyometrics (jumps and stuff) to my programme is just another way for me to train quick powerful movements that will assist my main goal (the Olympic lifts). The jumps will develop power production and perhaps enable me to increase the efficiency and speed of muscle contraction so that I can recruit more muscle fibres more rapidly.
I’ve a long training history of being a cardio bunny and then a powerlifter….all of which is not helpful for being explosive in Weightlifitng So by testing and resting my max box jump we are just looking to see if I get any better at producing power quickly.
I’m not sure if that answers your question…wasnt sure if you were asking me what I'd be doing to increase my box jump or whether you were asking in general terms...but if you were looking to increase your box jump a quick google search of lower body plyometric will throw up tonnes of exercises that should help!0 -
Advertisement
-
-
eclectichoney wrote: »Thanks, I didn't mean *you* but rather one/somebody/a person generally (e.g. myself!) Didn't make myself very clear - sorry!
Will have a google and see what I find - thanks
Lol..not at all. Just wasnt sure of the question! Lower body plyometrics will be what you are looking for, should turn out a load of dif types of jumps in place (bi lateral and unilateral), standing jumps, multiple hops, bounds, box drills, depth jumps etc.
The purpose of them is to build speed strength...so doing 10 box jumps in a row wont be helpful if you are trying to become more explosive etc. So you need to decide what your reasoning is for doing plyometrics..before you choose exercise, set and rep scheme.0 -
-
-
-
-
-
-
There'll be tensions in the camp already!
0 -
Advertisement
-
https://www.youtube.com/watch?v=b3u2d2oUSzY
https://www.youtube.com/watch?v=I9OaIO9hEBA
https://www.youtube.com/watch?v=mnzYU5O799Y
https://www.youtube.com/watch?v=PB7yI0ZlUxM
https://www.youtube.com/watch?v=nBG6_AnVz1w
Advertisement