Buk's Log: Let the Games Begin

[Buk]

Friday, April 28, 2006
7:15 PM
Weight: 188

Gym Workout - Extra Attention:

YTWL Shoulder Complex
5 x 8
5 x 8

Alternating Sets:

Lunge
(bw) x 40
(bw) x 40

Cable Chop - High/Low
50 x 10
70 x 10

Straight Sets:

Cable Chop - Low/High
50 x 10
60 x 10


Comments: Went in for a quick workout to hit some weaknesses - or at least the movements that need extra attention: Shoulder maintenance, unilateral lower body work, and rotational core. The YTWL complex, even with just 5 pounds, really started to burn. 8 reps of each exercise adds up to a total of 32 reps. The lunges were fairly low on intensity, but I didn't want to impact Saturday's upcomming plyo workout. The cable chops were good, but I think I could feel a difference in right and left chops, potentially from the throwing(shot and discus) I did earlier in the day. Maybe I should pratice throwing right handed and left handed?

[Buk]

Saturday, April 29, 2006
3:30 PM

Plyo Workout - Quickness & Vertical Power Focus:

Quickness Complex
2 x 5 yards - Rapid Fire strength shoes
2 x 5 yards - Hammer Hops strength shoes
2 x 5 yards - Ski Jumps strength shoes
2 x 5 yards - Hammer Hops flats
2 x 5 yards - X-Jumps strength shoes
2 x 5 yards - Hammer Hops strength shoes
2 x 10 yards - X-Jumps flats
2 x 5 yards - Hammer Hops Lateral strength shoes
2 x 5 yards - Ski Jumps Lateral strength shoes
2 x 10 yards - Ski Jumps Lateral flats

Power Transitions(intermitent tuck jumps)
2 x 10 yards - Hammer Hops(6/1) strength shoes
2 x 10 yards - X-Jumps(6/1) strength shoes
2 x 10 yards - Ski Jumps(6/1) Lateral strength shoes
2 x 15 yards - Hammer Hops(6/1) flats

Power
2 x 15 yards - Tuck Jumps(vertical emphasis) strength shoes
2 x 10 yards - Power Jumps strength shoes
2 x 15 yards - Tuck Jumps(vertical emphasis) Lateral strength shoes
2 x 15 yards - Tuck Jumps(vertical emphasis) flats

Acceleration Complex
2 x 20 yards - "A" Skip(High-knees) strength shoes
2 x 20 yards - "C" Skip(Butt-kicks) strength shoes
2 x 20 yards - "B" Skip(High-knees-up-and-out) strength shoes
2 x 5/20 yards - "A" Skip(Fast) -> Sprint flats
2 x 5/20 yards - "C" Skip(Fast) -> Sprint flats


Comments: Workout 2 of the plyometric program. I used my strength shoes today on the exercises where indicated. I like the setup using the strength shoes followed by a similar exercise in flats. I alternate between the acceleration & horizontal power workout that I did on Wednesday and this quickness & vertical power workout. Each one, once a week. They will become more intense every 2 weeks with the addition of single leg exercises. The quickness and vertical power workout has a lot more exercises in the quickness(first) complex which is really tough, as that complex is intense and has minimal rest; compared to the extra exercises in the acceleration complex for the acceleration & horizontal power workout. The other major difference is the volume and vertical emphasis in the Power section.

[Buk]

Plyo video online! It is pretty compressed, so I couldn't get it to play properly right away. I had to let it play through slowly and skipping, but then once it got all the way through it worked just fine. So if you want to watch, click the link, minimize, get back to work, and watch it in a little while. I am also uploading it to Google Video, their presentation is better, but there is a wait during their verification process.

[Buk]

Sunday, April 30, 2006
12:30 AM
Weight: 187

Gym Workout - Strength:

Squat
135 x 6
225 x 6
275 x 1
245 x 6
295 x F
225 x 10
295 X 1 negative

1 leg RDL with Barbell from Box
(weight) x (reps right)a(reps left)
95 x (10)a(10)
95 x (10)a(10)
95 x (10)a(10)

Alternating Sets:

Ring Dips
(bw) x 7 + 6 + 4

Chin-to-Hand Pull-ups
(bw) x 9 + 7 + 7

Straight Sets:

Ring Push-ups
(bw) x 12 + 12

Comments: I am a little dissapointed that I still can't break 300 for a full squat. It has been a long time since I have done back squats though, hopefully I can make some quick improvements. Got my new rings out for some dips today, wow the instability really makes those tough. The pull-ups that I did were with a wide overhand grip, and I pulled my chin up and over to my hands - alternating each rep. Doing this I pull a lot harder with the arm that I am going towards, making this basically a unilateral exercise. The rings were up so I finished off with a few sets of push-ups.

[kuri]

Strong work Craig. You'll hit the 300 back squat next session. Get a day of rest before and you'll nail it cold. All the plyo work the day before sure would have taken it out of me.

I tired one legged RDL for the first time the other day and ended up slightly straining my adductor - ouch. Those work! Guess we both found out at the summit more unilateral leg work is the call.

Where are you getting the Plyo program from? (sorry if you posted it already)

[Buk]

Thanks Kuri. I was thinking about the same thing during my workout; "Man those plyos have taken my strength." At least that is what I hope happened to it. Next week I may squat on Saturday and plyo on Sunday to see if I can hit that 300.

Rotation and unilateral work is absoutley a big part of the plan. I even turned my pull-ups into somewhat of a unilateral exercise today. I don't think I came up with the idea on my own, but don't remember where the idea came from. And notice, I left off today's jerks; hmm, overhead, but they are unilateral.

The plyo program is one that I bought some number of years ago from Extreme Fitness & Sports, through JumpUSA when I got my Jump Soles strength shoes. I have done it a few times and always happy with the results.

[hard_rox]

I'm sure you'll hit 300 this week once you switch the squat & plyo workouts. I like that plyo workout too. There's a soccer field next to our facility and I might some of those exercises mixed in with sprints. How long does your plyo routine take?

I like the pull-up variation too. For the last 5 yrs I've done pull-ups at the house using a lat-pulldown bar attached to the I-beam. Staying plume with the pivot point while keeping the bar level really helps keep lat development symetrical. Yours is more unilateral (by design) but pay attention to the path you're taking to get to the hand (i.e. make sure its symetrical and your following the same muscle recruitment pattern).

[Buk]

The posted plyo routines take in the neighborhood of 45 minutes, and I usually do a short warm-up and movement prep before hand pushing me to about an hour.

With the pull-ups, I attempt to pull my chin in a straight line to my hand, and use the off hand to do as little work is necessary. Another exercise that I used to do a lot is to simply climb a ladder without using my feet, alternating hand over hand up the rungs. I am currently working in an offsite office, but the main office(I will be moving back in a few months) has a fairly tall roof access ladder in one of the stair wells. The only problem is that it bruises up my knees as they drag up the rungs.

[Buk]

Monday, May 1, 2006
12:00 PM

Multi-Event Entry

Bike Ride: to ?volleyball?
4.09 miles, 18:37, 13.2 mph

Track and Field: shot put
30 throws each hand of boys(12 pound) shot
-a few broke the 35 foot mark

Bike Ride: back to work
3.89 miles, 17:04, 13.7 mph

Volleyball was canceled today because they were using the recreation center for senior Olympics. I can't figure out why it would be so much trouble to let us know the week before hand that the gym was reserved for a particular day. It isn't like they planned the senior Olympics over the weekend. It is so frustrating when 10 people take off of work to get to the gym and find out that we can't play because of something that has been scheduled for over 6 months - it is such a waste of time. Not for me though! I got a good bike ride out of it, and spent some time throwing the shot put. Took 30 throws with each hand, and still I am just barely able to break 35 feet with the 12 pound shot.

I think my bike tires need a bit of air, maybe that will speed me up a little. I did drive(from work) by where we play volleyball the other day and it takes 10 minutes in the car - so the bike only costs me about 8 minutes each way. Well worth the time, which will hopefully decrease as I do it more. I think the bike riding may also be stealing a bit of my leg strength. I think I am probably pushing too high of a gear two slowly?

[kuri]

8 miles on the bike shouldn't be making a dent in your strength, seeing as how conditioned you are. Throw some more air in the tires though and you'll notice a difference.

Shot putting sounds fun! Is the equipment just lying around on the field for you to use or do you own one?

Between that and your gym with national level Oly lifters I can see why your hesitant to move!

[Buk]

You may be right about the bike; but my quads feel it more, and for longer, than any other type of workout. I really do need to check my cadence and learn how to bike properly.

The shot put is fun to do. I have been using the high school equipment. They don't lock their shed, and the Olympic lifter(there is only one now, read below) from the gym(I think she coaches or helps coach track and field) told me it was cool to use. They also have hurdles, mini-hurdles, and medicine balls; but I probably will leave all of that stuff alone as to keep suspicion to a minimum. But my friend does have a shot put that I will be picking up Wednesday just in case. There was only one discus in the shed today and I didn't feel like throwing and chasing just one. Some of the kids had a meet this weekend and I am hoping that is where the others are, and that they will be back soon.

And some unfortunate news: The Olympic lifter from my gym that is on the US Olympic team is moving. She is currently in Colorado Springs prepping for the Pan Am Championship, but when she gets back I don't think she is staying for long. She is also taking her awesome bumpers with her, whe she graciously keeps in the gym for all to use. The gym has already ordered a new set, but I know that they won't be nearly as nice.

[BamaDave]

All of the plyo work sounds very interesting and difficult. I'll have to watch your video when I get a chance... Your log always makes me want to try a bunch of things aside from the program I am supposed to be following! LOL.

I'm sure you'll get the 300-pound squat. Of course, a 300# squat at the depth that you go is a lot more challenging than the typical squat! I imagine you would be squatting well over 300# at the more typical parallel depth or just below...

[Buk]

Dave, the plyos are fun, but very intense. I have to have a specific plan going in to keep these on track. Half the fun of training is fun training. It is good to stick with the plan, but you have to allow yourself to branch out and do ther really fun stuff.

So much pressure to hit the 300 pound squat soon, must not dissapoint!

[Buk]

Monday, May 1, 2006
6:00 PM
Weight: 189

Gym Workout - Conditioning:

Barbell Complex Lift(8 lifts)
(DL, RDL, Bent-over Row, Power Clean, Front Squat, Push Press, Back Squat, GM)
93(40Kg) x 6 rest: 90 seconds
93(40Kg) x 5 rest: 90 seconds
93(40Kg) x 4 rest: 60 seconds
93(40Kg) x 3 rest: 60 seconds
93(40Kg) x 2 rest: 30 seconds
93(40Kg) x 1

115(50Kg) x 3

Comments: I tried out Alwyn's Total Body Complex from the article Minimal Time, Maximum Workout, which I heard about on The FitCast. I guess I went light on the weight though, because I dominated it, while reducing the rests. Afterwards, I gave it a 3 rep run at 115, testing for next time - a better weight. Complexes are different from Combos, at least the way I define them. For the complex(as I did today), I do all of the reps for the first exercise, then move to the next exercise without pause. On the combos(which I did last Monday), I do each exercise in order and cycle through them all the number of reps specified.

[kjcreigh]

Barbell Complex Lift(8 lifts)
(DL, RDL, Bent-over Row, Power Clean, Front Squat, Push Press, Back Squat, GM)

That seems like quite a complex lift. My question is, the transition from the GM to the DL...does that just turn into a set the weight down and start again or is there some fancy way to go about it?
-KJ

[Buk]

On the Complexes there is no transition from the last exercise to the first. On this Complex you start with all the reps of the DL, move to the next exercise without hesitation, and continue through doing all the reps for each exercise till you finish by doing all of the reps for the GM; then the set is done. On a Combo lift there is a transition from the last exercise to the first, because you do each exercise before repeating all of them again the specified number of times. At the end of the Complex, I was just dropping the bar off of my back, using bumper plates, and starting my rest. But had I been doing a combo, I just would have push pressed it over my head to the front and lowered it for the next deadlift.

Example Complex and Combo with 3 exercises for 3 reps:
Power Clean
Front Squat
Push Press

Complex:
1. Power Clean
2. Power Clean
3. Power Clean
1. Front Squat
2. Front Squat
3. Front Squat
1. Push Press
2. Push Press
3. Push Press

Combo:
1. Power Clean
1. Front Squat
1. Push Press
2. Power Clean
2. Front Squat
2. Push Press
3. Power Clean
3. Front Squat
3. Push Press

[Buk]

I got my plyo video from last weekend uploaded to Google Video; which is much faster and more user friendly. If you didn't have any luck with the previous link, check this one out. I wish I had zoomed in a bit more, the other plyo workout has more exercises in the 20 yard range, where most of this one is 5-10 yards per exercise. Either way, I think you can still tell what is going on in each exercise.