Buk's Log: Let the Games Begin

[kuri]

Is there no end to this insanity?! We'd' Hammertime followed by strongman-esque DLs...

Seriously, great job Craig. No matter what protocol you follow you seem to consistantly hit PRs.

[Buk]

Thanks, Kuri. I try to stick with fairly intelegent protocols, may not get the same benifits on any protocol, just the ones I choose to follow. The recent attention to my diet has allowed decent fat along the way. PRs are around, but there are still a few exercises where I would like to make some more progress.

[Buk]

Thursday, May 4, 2006
6:00 PM

Multi-Event Entry

Bike Ride: to Kroger
2.12 miles, 9:07, 14.0 mph

7:00 PM
Town League Co-Ed Indoor Volleyball:
1 hour, 5 games, 5-0

I got my bike tires aired up to a decent pressure and headed down to Kroger for a salad and some fruit. I locked up my bike, but didn't have a key to unlock it, so my wife had to pick me up for volleyball. That really cut into some of the miles that I was planning on getting in before volleyball. We played a very weak team. I think they were 4-31 coming into the match. It made for a very lazy and unenthusiastic game. I have since rescued my bike from Kroger.

[Mahler]

Craig,
Damn, I almost missed this. Congrats on the PR. 425, wow!!!! I must have scared it into you at the retreat. LOL.

I am going to hit 8 plates by the end of this year, I hope.

[BamaDave]

Congrats on the 425 DL. That's incredible!!! Even more so with all of the other work you did in that routine. Just reading about 20x225 DLs makes me want to puke.

[Buk]

Mahler, I think it was more the fact that I was telling you that you should have PRed last week, and had better this week - made me need to lead by example. I also demonstrated that just because it doesn't budge the first attempt, doesn't mean that you can't lift it. You will pull 8 plates sooner than you think. Dave, thanks; and on the 255x20 deadlift, I was just trying to keep up with Mahler.

[Buk]

Friday, May 5, 2006
12:00 PM

Multi-Event Entry

Bike Ride: to volleyball
4.08 miles, 18:10, 13.5 mph

Indoor Volleyball:
2 hours
4s and 3s.

Bike Ride: back to work
3.99 miles, 17:08, 14.0 mph

I was very lazy and unmotivated to effort at volleyball today. I didn't show on my bike rides which were decent, but the intensity at volleyball was way below normal. Now I need to rest up and focus for those of you who are expecting me to PR on the squat tomorrow - even though my plan is just to tie a previous PR(obtained at a heavier body weight).

[kuri]

You will stick that PR cold.

I've been meaning to ask how hilly is your ride to work? Judging from your speeds and post-ride soreness it doesn't sound like an easy jaunt.

Anyway, looking forward to checking in tomorrow and seeing another PR.

Maybe I'll just go for one too...

[Buk]

After just a few rides the soreness has decreased significantly. I don't think I have the experience to judge the hilliness in a way that would mean anything to anyone else. The end elevation of the volleyball place is about 50 feet above my work, but my GPS show somewhere between 300 and 400 gain and loss during each 4 mile segment, with one long climb over 150 feet. There are also a few stop signs and traffic lights that slow me down a little. I think I will get a little bit faster as I continue to to bike regularly.

[gobbla]

Hey, I was wondering where I could get some more information on how to impliment plyo drills in my world? I've got the agility of a...uhhh...something not very agile.

[Buk]

Gobbla, I will be over to your log to talk about plyos after dinner. I am currently doing 3 full body strength workouts a week, 1-2 conditioning workouts, 2 plyo workouts, and a few days of volleyball and cycling. My plyo workouts come from a pre-packaged routine that is fairly intense and all lower body. I find this volume manegable; but I typically workout with, and enjoy using, a high volume. There are other ways to incorporate plyos, such as within your strength workouts but since I am using a pre-packaged routine it works best for me to split them into their own workouts.

[Buk]

Saturday, May 6, 2006
1:30 PM
Weight: 187

Gym Workout - Strength:

Jerk
137(60Kg) x 6
181(80Kg) x 4
203(90Kg) x 2
225(100Kg) x 2
247(110Kg) x 1
269(120Kg) x F + 1
280(125Kg) x F + F + F

Squat
135 x 6
235 x 6
285 x 1
250 x 6
300 x F + F + F
185 x 15

YTWL
5 x 8 + 8 + 8

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


Comments: I hate to dissapoint, but I came up short today. I went for a PR on two different exercises. I was close on both, but couldn't pull it off. I was going to just do a few light sets on the jerk to get myself in the mood, but they felt good so I decided to see what I could do with them. The 300 pound squats were close, and as deep as you can believe, but I couldn't push through that sticky spot. 295 probably would have gone through. Since I didn't get in on Friday to do my corrective work, I did my shoulder exercises and some unilateral hip work to finish off this long workout. The 300 pound full squat still eludes me!

[Buk]

Saturday, May 6, 2006
3:45 PM

Outdoor Doubles Beach Volleyball:
2.25 hours, 7 or 8 games, won them all

After my workout I decided to drive by campus to see if there was any decent ball going on. The weather was awesome, and some doubles was just starting up on one of the courts and it looked like it was going to be all right. I played with Francis and we did well together. I didn't go all out all the time and I kept the serving easy, but we did have a few close games. My movement in the sand was good, and my sets were as clean as they can be, but quite a few of them drifted pretty tight and would have been trouble against a big block. Hopefully that was just happening because I knew the block wasn't there.

[kuri]

The V-ball outdoor sounds fun! Reminds me of riding bike to martial arts club on campus and people would be out on the sand courts nextdoor having a blast.

Hey, I wouldn't call equaling a PR of 269 on the jerk disappointing! I have enough trouble hitting 205...your overhead work is crazy. Skip the pre-squat insanity next time and you'll stick it.

[Chris C]

Been reading your log and you post some pretty damn good numbers. How you don't mind me chiming. Have you considered that you might be doing too much before your squats? I noticed that you tried for a PR in jerks before doing squats and was doing a wave before attempting a squat PR. In a post from earlier this week or last I also noticed you did a set of 10 with 225 before you attempted 295 or 300. What about cutting back on the plyo's? After all you are playing at least a couple games of week, and volleyball is an explosive sport, so it's not like you're going to lose any explosiveness. As for the squats, how about doing them first in the workout and don't worry about waveloading. Warmup, grease da groove, hit the PR and THEN do some rep work. Instead of going for 300, shoot for 315. If you make it, great, if not...then drop back down to 300 and you should make it. Just an opinion of what I would do. Keep up the great work though.

ex


135x2x5
185x3
225x1
275x1
315x1(if fail the go for...)
300x1

rep work afterwards

[Buk]

Yes, Kuri, it can be quite fun; but I need to do my best to use these opportunities at some decent ball as training. Outside of tournaments, I don't get to play a lot of competitive ball. My regular partner is going to be in town this week, so hopefully we can get a few training sessions in. The current plan is for a beach tournament in Delaware this coming weekend.

Thank you for chiming in, you are right Chris C. If my main purpose in the gym was to get a PR, I would attack the exercise differently, and I would not be doing full body workouts 3 times a week. Right now my major priority is getting ready for the beach. Plyos are a big part of that, and the intensity and volume of my volleyball isn't enough to do the job alone. My weight workouts are strength oriented, but I don't mind picking up a PR here and there along the way. I took the previous work into consideration, the dissapointment was that I didn't hit 300 that workout, not necessarily that I can't hit 300.

[Chris C]

Gotcha. So I assume you're taking a slow cooking method in regards to progression in your strength training sessions while you're focusing on your plyo's and/or conditioning for volleyball? I'll be watching with intent

[Buk]

I will take all the strength gains I can get, but I am not in a cycle where hitting PRs is the objective. I am going to push the progress as much as I can, but not at the expence of energy needed for other training. I wave loaded a deadlift PR last week and was very close on both the squat and jerk, so I think I am headed in the right direction.