Buk's Log: Let the Games Begin

[kuri]

375 x 5 + 6 + 6 + 5

aight, that's enough of this shit. I'm off to the gym

[Buk]

I'm happy to help motivate!

Pulling 405 for reps will be fun, and it will be soon.

[kmwest]

You continue to amaze me... 375 for reps...

[Buk]

Thank you, but be sure to check back soon to see 405 for reps!

[Buk]

Thursday, June 8, 2006
7:30 PM
Weight: 190
CM Jump: 25.1875 inches(103.9% previous best)

Gym Workout - Test - Vertical Jump:

Best of 3 jumps each "set" recorded:
Best result for each style/height underlined:
Countermovement Jump - 24.5
Countermovement Jump - 25.125
Countermovement Jump - 25.1875

Reactive, 12inch Box - 25.3125
Reactive, 12inch Box - 24.25

Reactive, 19inch Box - 24.5625
Reactive, 19inch Box - 24.25

Reactive, 12inch Box - 24.625

Countermovement Jump - 24.9375

Pause Squat Jump - 22.1875
Pause Squat Jump - 22.625


Comments: I wasn't sure exactly what I was going to do at the gym today, and I didn't have a whole lot of time, but since my standing vertical was at new heights, I decided to test a few other jumps as well. My countermovement jump is still neck and neck with my 12 inch reactive jump and 5/8 inch higher than my 19 inch reactive jump. This shows a plyometirc deficiency, but in a way is a good thing. That should be one of the quicker issues to address. No plyos this week because I have another tournament this coming weekend, but hopefully I can get back to them next week. I am going to finish 2 more weeks of my current weight workouts, then adjust things to be much more vertical jump focused - rate and reactive based for my current needs. I keep promising 405 for reps, only 2 weeks till I switch things up, I hope 2 counts as "reps"

Almost forgot to mention that a 25 inch vertical knocks off another level III test from the Crossfit North Skill Tests.

[hard_rox]

Craig - are you getting your vertical jump analysis from a source/standardized method? It's all foreign to me and just wondering how you're coming to the conclusions you're making. How are you making measurements, too? Chalked fingertip height?

Oh yeah, your deadlift is sickening.

[Buk]

The reactive jump test seems to be a fairly common measure of plyometric ability. I have seen it attributed to some guy named Schmidtbleicher a few times. Basically do to the stretch-shortening cycle you should be able to get a bigger jump rebounding from a drop than from a standing jump. Also my paused squat jump isn't too far behind my countermovement(down/up) jump, again showing a strength dominance(plyometric weakness) in my jumping. On a similar note, my last max effort bench press was about a 10 second absolute struggle, definitely exibiting a strength dominant effort as opposed to rate/reactive lift.

One thing I wonder about is how this transfers to the sand. How much plyometric benefit is there to be gained when jumping out of the sand? The soft surface may rob most of the plyometric response forcing a mostly strength based jump anyway.

I test my jump using a Velcro strip and a few Velcro markers. I hang the strip from the handrail of the track weighing down the other end above one of the lifting platforms. I weave a Velcro marker between my fingers just above the top knuckle and mark my standing reach, then hold the other markers(one at a time) just the same and jump up and place them as high as I can. If I don't stick the marker almost perfectly horizontal, I don't count it. I have 4 markers, so after 3 jumps I go up to the track and measure and record the best jump. I try to be as precise and accurate as possible with my reach and measurements.

[Mahler]

375 for reps, with 405 in view. Amazing.
I am seriously considering ending our friendship. LOL

[BamaDave]

If you can get 8x405, you'll be at a 503 one rep max deadlift according to the calculators!

[Rev]

Originally Posted by Mahler

375 for reps, with 405 in view. Amazing.
I am seriously considering ending our friendship. LOL

hahahah!!

Buk, I envy your back strength. Repping out those heavy deads man, you're going to be built like a fuckin' tank...if you aren't already, haven't seen you in a damn year! Great work, so eight reps with 405 has been called out and ordered, let's see you deliver!

[Buk]

What are you guys expecting from me, I think Dave was joking, but I think Nate really wants to see it? I was thinking doubles or triples at 405 would count as "reps" but I guess that would just be doubles and triples. More thought suggest that it would require sets of at least 4 to be considered "reps" because less than that is just singles, doubles, and triples. But now you are talking 405 for 8 in the next two weeks, that is crazy talk. 375 for 6 was a max effort this week, adding 30 pounds and 2 reps is quite an order. Next week I will work with 395, and in 2 weeks I will load up 405 and give it all I have, maybe allowing up to a 3 second regrip between reps within a set? But typically the first rep and the last rep are the hardest, and the faster I go the better the set is. You guys will get my best effort!

[Buk]

Friday, June 9, 2006
4:30 PM
Weight: 192
CM Jump: 25.125 inches(99.8% previous best)

Gym Workout - Strength:

Clean
159(70Kg) x 3
203(90Kg) x 2
225(100Kg) x 1

Clean Pulls
247(110Kg) x 3 + 3

Bench Press
135 x 5
185 x 6
225 x 1
195 x 6
235 x 1
240 x 1 (PR)
135 x 18


Comments: That was all I had time for, I started quick on the Cleans, but kept thinking about trying for 110Kg, but kept psyching myself out for it and wasted a lot of time. I did some pulls at 110Kg but they weren't real powerful. There is an extreme difference between that and 100Kg, 10Kg is a lot - 22 pounds - 10% I guess I really do need to try taking the smaller step to 105Kg, and probably need to do a bit more volume than I have been if I want to make any improvements - but for now I am happy maintaining. I was smart enough on the bench to use smaller increments, and hit a new PR, even if it is only by 5 pounds. It did go up a little quicker than last week's 235, but it was still pretty slow.

[Buk]

Friday, June 9, 2006
5:30 PM

Beach Volleyball:
2 hours
Doubles

A very casual day of volleyball. It was mostly Dave and I playing against Heidi and Tila so that they could get some time together before their tournament this weekend. I am also playing this weekend with Scott. As the day wore on, I realized that I wasn't going to get back to the gym to finish off my workout that I had to cut short, so the last 2 games I started every play, both serving and serve receiving(70 something plays) on my knees, and would "hop" serve, "hop" up when they passed my partner's serve, or "hop" up when they served to us. This provided a lot of extra dynamic hip extension, and I was really working hard in what was otherwise very casual play.

[hard_rox]

Can't ever take it easy, can you?

[Mahler]

240 x 1 (PR)

Snuck that one in there, did you?
Nice!

[Buk]

Greg, it pulled me out of the gym, and otherwise would have been a fairly useless training session; I had to step it up somehow. Taking it easy, is just too easy.

I guess I did just sneak it in, Mahler. Kuri has been doing that a lot too, 2 singles at the end of the wave loading. With how hard 235 was last week, I though that I had better just try to repeat this week. It was a solid lift, and I knew my time was getting cut short for the rest of my workout so another PR attempt would at least be something to leave with. It was only 5 pounds more than last week, but it puts me right at 1.25*(bw), another level III on those Crossfit North tests that I am benchmarking against.

[Buk]

Sunday, June 11, 2006

Grass Volleyball Tournament:
Roanoke Valley Volleyball Association - "Salem Open"
Salem, Virginia
Mens Open Doubles, pool play to playoffs; 4 team pool(2 games vs. each team)
Partner: Scott Tidwell
1st place
5-1 in pool play, (bye) in semis, 25-14(one game) win in finals.

This tournament was small, but all of the teams were decent. Scott and I both had a few spells where we played bad, mine costing about 6 points and causing us too loose a game in pool play. We were able to recover from both of Scott's short spells. These kind of things don't usually hurt us in local grass tournaments but in big tournaments at the beach, one or two simple errors can cost the game. We have to play more competitive ball on a regular basis to be more consistent at the right times. We really stepped it up in the finals and dominated that game, 25-14 is a big win in rally point scoring. I started the game out with 3 aces. We both had some big defensive plays, a few blocks, and very strong serving.