Depth jumps: 4x5
1/2 squat: 3x3 130kg
Reverse hyper: 3x12 20kg
Pullups: 4x6

Great job on the squat Lukas.  Your gains seem to be nice and steady.  I have no advice for the reverse hyper.  They just suck!  In a good way of course :)

Thanks! And ya they suck, I don't understand anymore why I liked them so much a few months ago:P They are REALLY hard..

Workout 3/9/2010

Depth jumps: 4x5
Jump squat: 4x6 40kg supersetted with: 2xsvj
Reverse hyper: 2x12 20 kg (lower weight, but I tried to use a 1-2sec hold on top)
Pullups: 5x7

Reverse hyper: 2x12, 22kg 
Squat: 2x5 110kg(PR) 1x5 105kg
BSS iso hold: 1min/side
Advanced glute bridge iso hold: 1min
S/L calf raise: 3x5 22kg
Pullups: 3x8

I'm feeling pretty strong on the squat, even though I'm quite fatigued because of the high frequency training last two weeks. That 22kg on the reverse hypers doesn't seem to become easier, I'm stuck with that weight for the last 3 workouts now...

Reverse hyper: 2x12, 22kg
BSS: 2x8/side 65kg, 1x8/side 60kg
BSS iso hold: 1min/side
S/L calf raise: 3x15 20kg

Why is this a dilemma?

Well, ankle stiffness is the bodies ability to lock the ankle in a position minimizing the eccentric heel dip towards the ground. This heel drop utilizes ankle rocker. So a stiff ankle uses less ankle rocker. The idea being that as the heel dips the tissues deform and leak energy. As the calf eccentrically elongates the force from the hip is not being transferred to the ground it is getting lost in the eccentric contraction.

Well, then why should the athlete or sprinter develop ankle rocker? This question popped into my head when I was watching some videos of Chris Korfist's sprinters online.

httpv://www.youtube.com/watch?v=wIfIkdMTVxU

In the video was showing how poor the ankle rocker was. This is because so much time was spent training ankle stiffness. I was thinking "Duh, but who do we need the ankle rocker while sprinting?  I thought we wanted stiffness"

Here is my take:

Athletes need ankle stiffness and a competent ankle rocker despite them seeming to be diametrically opposed.

First upon forefoot strike the athlete utilizes ankle stiffness preventing the heel to dip to the ground and energy leakage. Now once the forefoot is planted and locked the tib/fib rocker over the ankle while the heel is still elevated. Using the ankle rocker allows more horizontal force to be applied to the ground. While we do know much of the force required to maintain a top speed sprint is vertical, during the acceleration phase horizontal force plays a much larger role. By rockering over the ankle you can maintain a better acceleration position and utilize more of the horizontal pulling forces of the glutes and hamstrings. This is very advanced and requires solid coordination. The athlete is using ankle stiffness and ankle rocker simultaneously.

As the athlete rockers over the ankle this requires an eccentric contraction of the gastroc/soleus and a concentric contraction of the dorsiflexors in a specific balance that allows the heel to stay elevated while rockering over the ankle.

So in higher level sprinters ankle stiffness and ankle rocker exists and function simultaneously in a precise and delicate dance between the two opposing functions.

Why is this a dilemma?

Well, ankle stiffness is the bodies ability to lock the ankle in a position minimizing the eccentric heel dip towards the ground. This heel drop utilizes ankle rocker. So a stiff ankle uses less ankle rocker. The idea being that as the heel dips the tissues deform and leak energy. As the calf eccentrically elongates the force from the hip is not being transferred to the ground it is getting lost in the eccentric contraction.

Well, then why should the athlete or sprinter develop ankle rocker? This question popped into my head when I was watching some videos of Chris Korfist's sprinters online.

httpv://www.youtube.com/watch?v=wIfIkdMTVxU

In the video was showing how poor the ankle rocker was. This is because so much time was spent training ankle stiffness. I was thinking "Duh, but who do we need the ankle rocker while sprinting?  I thought we wanted stiffness"

Here is my take:

Athletes need ankle stiffness and a competent ankle rocker despite them seeming to be diametrically opposed.

First upon forefoot strike the athlete utilizes ankle stiffness preventing the heel to dip to the ground and energy leakage. Now once the forefoot is planted and locked the tib/fib rocker over the ankle while the heel is still elevated. Using the ankle rocker allows more horizontal force to be applied to the ground. While we do know much of the force required to maintain a top speed sprint is vertical, during the acceleration phase horizontal force plays a much larger role. By rockering over the ankle you can maintain a better acceleration position and utilize more of the horizontal pulling forces of the glutes and hamstrings. This is very advanced and requires solid coordination. The athlete is using ankle stiffness and ankle rocker simultaneously.

As the athlete rockers over the ankle this requires an eccentric contraction of the gastroc/soleus and a concentric contraction of the dorsiflexors in a specific balance that allows the heel to stay elevated while rockering over the ankle.

So in higher level sprinters ankle stiffness and ankle rocker exists and function simultaneously in a precise and delicate dance between the two opposing functions.

Low on/off box dj: 2x20
Reverse hyper: 2x12, 22kg
Squat: 3x5, 107.5 kg
BSS is hold: 1min/side
Advanced glute bridge iso hold: 1min
S/L calf raise: 2x15 20kg
Pullups: 1x12, 2x10 (Performance drops off pretty quickly here, first set was easy but I could barely get 10 reps at the next 2..)
Post workout weight: 65.5 kg

Pretty good workout again..

Reverse hyper: 2x12 20kg
Squat: 3x5, 105kg
BSS iso hold: 1min/side
Advanced glute bridge iso hold: 1 min   (crazy glute activation )
S/L calf raise: 2x15 18kg

Working out felt good today:)

Low on/off box dj's: 2x20
Reverse hyper: 2x12 20kg
BSS: 3x8/side 60kg
BSS iso hold: 1min/side
S/L calf raise: 2x20 16kg

I still was quite sore from last workout, but I felt way stronger today:) It was the first time in a few months I did BSS, so I didn't took too much weight. It also looks like I have some balance issues with this exercise..

1. All Upper Body: Listen guys, most of your muscle mass is in your legs and if you think jogging will keep your legs strong you are fooling yourself. So guys spend some time and train your legs. At least get in 1 leg day, like in DeFranco's program. Do a squat variation, a hip extension moveent, and a knee flexion plus hip extension move like the GHR or a stability ball leg curl. Simple. 3 movements and around 45 minutes worth of effort.

2. Talking too much during rest intervals. I move quick in my lifts, maybe about a minute of rest between sets. I don't like standing around as it ruins my momentum. So when the squat rack with three 5lb weights on each side of the bar is vacant for 10 minutes I am going to assume your are done with your curls or shoulder presses.

3. Not lifting weight! So I move into the aforementioned squat rack only to be told that someone is using it. This fellow gets in and proceeded to squat his 75lbs! Now I applaud his attempt to squat but really. I see this guy there every day. He is consistent. He benches 225. He squats 75. Look fella, unless you are walking on your arms you need to fix this and start lifting. You don't need to be a champion powerlifter but at least get some weight on the bar.

4. This is for my friend Andrew Darqui. Bragging about box jumps. Seriously this has to end. a 55 inch box jump means you are flexible and not that you can jump high. One kid has the highes box jump on his team and the lowest vert. Can you say long limbs and flexibility? Would you rather have this kid on your team or someone with a legit 36" vert? So lets stop this BS and start quoting vertec vertical jump measurements.

5. Using the squat rack for anything other than squatting (I will accept pull ups as another option). You can incline press on the incline bench. Curl by the dumbbells or the preacher curl bench. Do your crazy tornado dumbbell spins at home.

6. Tornado DB Spins. I don't know what they are called but this one guy does them and now he has a legion of followers doing them. Sounds like a great way to slip a disk to me but... oh well. How to do them: Grab 2 40lb dumbbells. Bend your elbows to 90 degrees in a hammer curl position. lock your hips so they are aimed straight ahead the whole time. Now twist your shoulders and dumbbells left to right for 20 reps per side. Enjoy! I have a chiro I get a referral fee from so be sure you contact me when your back is hurt.

7. Advanced lifters not speaking up or helping out. Am I the only vet that is willing to help out some young kids on their form. We should really strive to take this opportunity to shape the future generations of lifters into the type of lifters we want to be around and not the jerk-off "Tornado DB Spin" guy.

8. Not racking your weights. Consider it additional GPP, or conditioning, or just being respectful. I know the sense of entitlement that permeates our society is partially to blame. C'mon man, if you can lift it you can rack it.

9. Not putting the weight in the appropriate spot. On the rack the weights go from lightest to heaviest or by size smallest to biggest. Simple. From the top: 2.5, 5, 10, 25, 35, 45. That is it. If I ever have to dig out another 45lb plate from behind a stack of 5's, then a 25, then a 2.5, then 4 more 5's I will throw the 45lb plate at Tornado DB Spin Guy or Cable Crossover Kid.

10. Cable Crossover Kid. You weigh 115lbs. Do you ever see any of the big guys doing crossover curls? Didn't think so. So eat, squat, deadlift, do pull ups, and some form of press, then eat some more. Want big guns without crossover curls? Bret Contreras's research shows that weighted pull ups and chin ups are the best bicep recruiters (read mass builders) there are. So do some chins and pulls.

Well that is enough for now. Do you have more? Drop a comment below and let me know what dries you nuts.

1. All Upper Body: Listen guys, most of your muscle mass is in your legs and if you think jogging will keep your legs strong you are fooling yourself. So guys spend some time and train your legs. At least get in 1 leg day, like in DeFranco's program. Do a squat variation, a hip extension moveent, and a knee flexion plus hip extension move like the GHR or a stability ball leg curl. Simple. 3 movements and around 45 minutes worth of effort.

2. Talking too much during rest intervals. I move quick in my lifts, maybe about a minute of rest between sets. I don't like standing around as it ruins my momentum. So when the squat rack with three 5lb weights on each side of the bar is vacant for 10 minutes I am going to assume your are done with your curls or shoulder presses.

3. Not lifting weight! So I move into the aforementioned squat rack only to be told that someone is using it. This fellow gets in and proceeded to squat his 75lbs! Now I applaud his attempt to squat but really. I see this guy there every day. He is consistent. He benches 225. He squats 75. Look fella, unless you are walking on your arms you need to fix this and start lifting. You don't need to be a champion powerlifter but at least get some weight on the bar.

4. This is for my friend Andrew Darqui. Bragging about box jumps. Seriously this has to end. a 55 inch box jump means you are flexible and not that you can jump high. One kid has the highes box jump on his team and the lowest vert. Can you say long limbs and flexibility? Would you rather have this kid on your team or someone with a legit 36" vert? So lets stop this BS and start quoting vertec vertical jump measurements.

5. Using the squat rack for anything other than squatting (I will accept pull ups as another option). You can incline press on the incline bench. Curl by the dumbbells or the preacher curl bench. Do your crazy tornado dumbbell spins at home.

6. Tornado DB Spins. I don't know what they are called but this one guy does them and now he has a legion of followers doing them. Sounds like a great way to slip a disk to me but... oh well. How to do them: Grab 2 40lb dumbbells. Bend your elbows to 90 degrees in a hammer curl position. lock your hips so they are aimed straight ahead the whole time. Now twist your shoulders and dumbbells left to right for 20 reps per side. Enjoy! I have a chiro I get a referral fee from so be sure you contact me when your back is hurt.

7. Advanced lifters not speaking up or helping out. Am I the only vet that is willing to help out some young kids on their form. We should really strive to take this opportunity to shape the future generations of lifters into the type of lifters we want to be around and not the jerk-off "Tornado DB Spin" guy.

8. Not racking your weights. Consider it additional GPP, or conditioning, or just being respectful. I know the sense of entitlement that permeates our society is partially to blame. C'mon man, if you can lift it you can rack it.

9. Not putting the weight in the appropriate spot. On the rack the weights go from lightest to heaviest or by size smallest to biggest. Simple. From the top: 2.5, 5, 10, 25, 35, 45. That is it. If I ever have to dig out another 45lb plate from behind a stack of 5's, then a 25, then a 2.5, then 4 more 5's I will throw the 45lb plate at Tornado DB Spin Guy or Cable Crossover Kid.

10. Cable Crossover Kid. You weigh 115lbs. Do you ever see any of the big guys doing crossover curls? Didn't think so. So eat, squat, deadlift, do pull ups, and some form of press, then eat some more. Want big guns without crossover curls? Bret Contreras's research shows that weighted pull ups and chin ups are the best bicep recruiters (read mass builders) there are. So do some chins and pulls.

Well that is enough for now. Do you have more? Drop a comment below and let me know what dries you nuts.

Workout 19/8/2010

Low on/off box dj's: 2x20
Reverse Hyper: 2x12 18kg (2sec pause at the top)
Squat: 3x5, 100kg
BSS iso hold: 1 min/side
Advanced glute bridge iso hold: 1min
Singe leg calf raise: 2x20 16kg

Man reverse hypers always hit my hamstrings/glutes soo hard!
Squats didn't feel good, looks like I lost some strength, or maybe I just have to get used to the movement a bit again..
That 1 min BSS iso hold is really easy, only the last 10 seconds I shake a bit, but I'm sure I can hold it for at least another 30 seconds.

BW: 65.5 kg

reverse leg lift:

 

http://video.google.com/videop.....863632542#

 

:/

WOW! that was funny. Is it in any way "humorous" to refer to the reverse leg lift to a mother video taping a new born (with a cleft palate now doubt)

trying to move her/his limbs? What an a**

Brandon Green

http://video.google.com/videop.....863632542#

:/