Buk's Log: Let the Games Begin

[Mahler]

Ta Daaaaaaaaa!
That's the band heralding that sweet PR on squats. Nice work, Craig.
All the more impressive since you played VB for two hours earlier in the day. Congrats on reaching a goal.

[kjcreigh]

B E A S T
-Kevin

[Buk]

Thanks you guys. Kevin, I love the amount of expression in your post. A 350 pound full squat is definitely on the radar, hopefully it won't be too haunting. Mahler, I don't think the volleyball took any of my strength. I think the more I do, the stronger I am. Taking a day off generally seems to have a negative effect. I took Tuesday off completely - wasn't that strong today(Wednesday).

[Buk]

Wednesday, May 17, 2006
12:45 PM
Weight: 190

Gym Workout - Strength:

Clean
148(65Kg) x 3
192(85Kg) x 3
214(95Kg) x 2 + 2 + 1F

Alternating Sets:

Dip(holding dumbbell with feet)
(bw) x 6
(bw+50) x 6
(bw+100) x 1
(bw+60) x 6
(bw+110) x F
(bw) x 18

Chin-up(holding dumbbell with feet)
(bw) x 6
(bw+50) x 6
(bw+100) x 1
(bw+60) x 6
(bw+110) x F
(bw) x 14


Comments: I wasn't feeling real strong today, failed reps across the board. I was only getting sets of 2 on the 95Kg cleans, I did sets of 3 last week. I failed on the 110 dip and pull-up, last week I did the dip and barely missed the pullup. I expected to get them both this week. I was also long on my rest breaks and late getting to the gym so I skipped my GHRs and Step-ups for the day. Taking an off day yesterday didn't help.

[Bill2380]

Craig, have you ever tested your vertical leap? I'd guess with your leg strength and volley ball experience it's pretty good.

[BamaDave]

Congrats on the squat PR!! Are you going to go for 400 now? :p

[kjcreigh]

No need to fret about not completing those reps on the dips and pullups. Honestly, I've done both weight between feet and a weight belt, and I feel that your mobility is greatly hindered by the weight between your feet. You should invest (20 dollars...) into a dip belt and see if that enables you to do a bit more. My guess would be at least you wouldn't be so uncomfortable (just be careful with a chain [weighted with 100 lbs] swinging by your junk...that pinch would bleed).
-Kevin

[Buk]

Bill, I don't test my vertical leap, but often think that I ought to. I am a two-footed jumper. I should test it anyway and compare it to my plyometric(box) jump. I don't think that I can dunk these days, but I haven't tried in a year probably.

Funny, Dave! My progress on the squat has been very slow, I would be happy if it speed up quite a bit, but I am looking to 350 before 400. Hell, 315 is the next appropriate benchmark. It isn't uncommon to hear the numbers: 300, 400, and 500 for the bench, squat, and deadlift as a realistic goal for most. I don't know if I will ever train the bench press enough to hit that mark. I will pull a 500 pound deadlift eventually, and if I shallowed up my squat to parallel, 400 would at least be in sight. Perhaps as these numbers get closer I will put a little more effort into my bench; a 1200 pound total sounds cool.

Kevin, I may try my pull-ups and dips with a belt next week just to compare. I have a belt at my disposal, it hangs on the side of the dip stand. I just got used to using the dumbbell, and decided to stick with it. I might be a little less mobile with the dumbbell, but I like that method a little better. I will find out next week if the belt lets me lift more weight, but I will probably move back to using a dumbbell either way. And, yes, I know to be careful with the chain.

[Buk]

Thursday, May 18, 2006
1:30 PM
Weight: 188

Plyo Workout - Acceleration & Horizontal Power Focus:
All exercises done in flats

Quickness Complex
2 x 5 yards - Rapid Fire
4 x 5 yards - Ski Jumps

Power Transitions(intermitent tuck jumps)
4 x 15 yards - Hammer Hops(6/1)
3 x 15 yards - X-Jumps(6/1)

Power
3 x 20 yards - Tuck Jumps(horizontal emphasis)
6 x 30 yards - Alternate Bounding

Acceleration Complex
2 x 20 yards - "A" Skip(High-knees)
2 x 20 yards - "C" Skip(Butt-kicks)
2 x 10/5 yards - "A" Skip -> "A" Skip(Fast)
2 x 10/5 yards - "C" Skip -> "C" Skip(Fast)
2 x 20 yards - "A" Skip single leg
2 x 20 yards - "C" Skip single leg
2 x 20 yards - "B" Skip(High-knees-up-and-out) single leg
2 x 5/20 yards - "A" Skip(Fast) -> Sprint
2 x 5/20 yards - "C" Skip(Fast) -> Sprint
2 x 10/5 yards - "A" Skip -> "A" Skip(Fast)
4 x 30 yards - Start + Accelerations
4 x 35 yards - Acceleration Sprints


Comments: I did these inside again, but the gym was nearly empty which was very nice. I felt great today, and was really getting high on the jump in the power transition exercises. The single leg exercises are a very good addition, I feel exactly what I am supposed to be doing on them.

[hard_rox]

Craig - the rubberized track is probably the reason your getting more height on the jumps.

Once again, that's a cool workout. You're lucky to have those facilities at your disposal.

[Buk]

The facilities would be cooler if there was a trampoline, then I could get some massive air. I did the tuck jumps and "power transition" exercises down on the gym floor with the hard rubber flooring because there is more head room. Everything else was on the track, but unfortunately it isn't a nice rubberized track, I think it is fairly hard.

[Buk]

Friday, May 19, 2006
4:15 PM
Weight: 188

Gym Workout - Strength:

Snatch
115(50Kg) x 3
137(60Kg) x 3
159(70Kg) x 1 + F + F + 1

Deadlift
225 x 6
335 x 6
415 x 1
355 x 6
445 x 1 (PR)
225 x 20

Alternating Sets:

Push-up Plus
(bw) x 15 + 15

Bent-over Row
195 x 8
195 x 8

Alternating Sets:

Pistol Squats alternating legs(reps posted are per leg)
(bw) x 6 + 6 + 6

Single arm Cable Push
(stack weight)x(reps right)a(reps left)
80 x (10)a(10)
90 x (10)a(10)
90 x (10)a(10)


Comments: I am still not consistent with 70Kg snatches. I think my brain is distracting me. I need to work snatches more than just once a week. I am going to either add more light snatches to my conditioning or extra work days, or I am going to do some really light snatches at the beginning of my other strength workouts. For the deadlift, my plan was to go up on the 6 rep sets, but not push the heavy single any higher today. After the first single, I was talked into loosing my shoes and pulling barefoot. My form was observed to be much better, and I was feeling good; so I thought that I might as well load up for a new PR attempt. It was quite a struggle, but I pulled it out in the end - grip was doing well, I held it at lockout for a good 5 seconds. After that accomplishment, I knocked out 20 reps at 225, then upped the weight or reps over last week on the remainder of my workout. Other than going 4 for 4 on the snatch, everything in today's workout was as good as I could hope for.

[Bill2380]

That's a lot of deadlifting....congratulations on the PR.

[Buk]

Thanks Bill. Historically, I haven't deadlifted very often; but I have really been enjoying it the last month or so. Most probably because I am hitting new PRs almost every week. I have one more workout before I plan to switch things around, but I think I am going to keep deadlifts as one of my primary lifts. No reason to take them out while I am still progressing each and every week.

[Buk]

Saturday, May 20, 2006
1:00 PM

Plyo Workout - Quickness & Vertical Power Focus:
All exercises done in flats

Quickness Complex
2 x 5 yards - Rapid Fire
2 x 5 yards - Hammer Hops
2 x 5 yards - Rapid Fire Snake
2 x 10 yards - Rapid Fire
2 x 5 yards - Hammer Hops Single leg
2 x 5 yards - X-Jumps
2 x 10 yards - X-Jumps
2 x 5 yards - Hammer Hops Single leg - Lateral
2 x 5 yards - Ski Jumps Single leg - Lateral
2 x 10 yards - Hammer Hops Single leg - Lateral

Power Transitions(intermittent tuck jumps)
2 x 10 yards - Hammer Hops(6/1)
2 x 10 yards - X-Jumps(6/1)
2 x 15 yards - Hammer Hops(6/1)
2 x 10 yards - Ski Jumps(6/1) Single leg
2 x 10 yards - Hammer Hops(6/1) Single leg - Lateral
2 x 10 yards - Ski Jumps(6/1) Single leg - Lateral
2 x 15 yards - X-Jumps(6/1)

Power
2 x 10 yards - Power Jumps
3 x 15 yards - Tuck Jumps(vertical emphasis)
2 x 15 yards - Tuck Jumps(vertical emphasis) Lateral
1 x 15 yards - Tuck Jumps(vertical emphasis)

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


Comments: Today was tough and draining, this really wore me out. I'm afraid that my sprints at the end today wouldn't impress anyone. The single leg work is very intense, add to that the complexity of lateral work and some of those drills are brutal. Still, I get a great workout from these plyos, and I am feeling the benefits.

[kuri]

Craig, I can't imagine there is anyone out there in the V-ball world that is training harder than you. A big DL PR followed by that plyo workout? Are you kidding?

How is the training affecting your game as of late?

[hard_rox]

Damn Craig, you're a deadlifting machine! The six reps at 335 lb (my PR) is humbling, but to add insult to injury you do 20 reps at 225. Double damn.

[Buk]

Kuri, the training is about the only thing that I can control at this point. What I need the most though is more time on the sand. And that is where a lot of people in the V-ball world are beating me out. Playing an hour every day with people better than myself would be more valuable than all the training I am doing now. Right now, I only get that experience when I go to the beach for a tournament. That being said, better conditioning along with more strength and power is always helpful, so I will do everything I can to get all the help I can. Even if it has me doing: plyos, deadlifts, plyos, grass tournament on 4 consecutive days. The training is helpful, but volleyball is a sport where athleticism and strength can only get you so far; I am missing quality time on the sand.

Thanks for the complement Greg. Deadlifting has been going really well for me. I think I need to revisit some of those Crossfit workouts that have a lot of 225 pound deadlifting, such as "Diane"(21-15-9 reps of Deadlift and HSPU) and see how much the strength increase has helped my time on a sub-maximal intensity workout. I just realized that 445 pounds, my new deadlift PR, is just over 200Kg - somewhat of a milestone lift, but I am humbled knowing that last weekend a 205 pounder Clean and Jerked that much at the Pan-Am Championships.