Awesome mate congrats!

well done coop!

Thanks everyone! Just got to train for the next few months before team selection trials.

Richard, yes that is true but the main test from now is the push test rather than the 30m sprint so hopefully I can get away with it.

That is absolutely fantastic! And a testiment to all the hard work and consistently dedicated training you have put in. As you are now in the dedicated training programme you should get coaching speficially to bring up your weak point, i.e. the sprint. CONGRATULATIONS!

Congratulations CDV. That's excellent news.

You've worked your ass off over the last 12 months and gotten very powerful ridiculously fast, so it was well deserved pal.

Thanks everyone! I have got a a few months of training before the next trials so will aim to get my time down as low as possible to improve my selection chances for the higher teams.

Start of a new strength cycle today and felt good following rest and a carb eating phase.

Squats (Oly ATG) Each set supersetted with box jumps x 5

60x3
100x3
130x3

130x5
137.5x4
145x3 (PB)

Clean Pull supersetted with drop jumps x5

100x3
100x3
100x3
Aimed to keep weight lightish to make the movement as explosive as possible

RDL supersetted with Squat jumps x5

100x5
110x5
120x5

Bicep Curls supersetted with explosive T-bar pulls x 5

22.5x8
22.5x8
22.5x8

Pleased with todays session as with my new squat PB all my lifts have increased which in turn should see some good gains.

Coop_de_Ville wrote:Squats (Oly ATG) Each set supersetted with box jumps x 5

Clean Pull supersetted with drop jumps x5

RDL supersetted with Squat jumps x5

Good stuff on the plyos after the compound strength exercises. Exactly how to get more explosive

Not sure I'd've done jumps after RDLs mind you, but can't see it doing any harm.

health4ni wrote:

Coop_de_Ville wrote:Squats (Oly ATG) Each set supersetted with box jumps x 5

Clean Pull supersetted with drop jumps x5

RDL supersetted with Squat jumps x5

Good stuff on the plyos after the compound strength exercises. Exactly how to get more explosive

Not sure I'd've done jumps after RDLs mind you, but can't see it doing any harm.

Is it now? Something to incorporate into my training then? Coop. I think I can safely say the whole board is cheering you on. It is extremely inspiring and motivating to read your log and the dedication with which you train.

i don't suppose I could hire that to write my next paper?

It is indeed GB. But no good for you at the mo with the dodgy ankle
It would need to be almost 100% to do this jump stuff as the impacting will massively increase the risk of aggravating/creating injury.

*expletive deleted* Does anyone want a used ankle? 80% functionality with retarded ligaments thrown in? I'm looking for a top of the range replacement.

Cheers dudes. I agree Health it is has had a massive impact on both my weights and times, I would recommend it to anybody who doesn't have any injuries .

GymBunny wrote:*expletive deleted* Does anyone want a used ankle? 80% functionality with retarded ligaments thrown in? I'm looking for a top of the range replacement.

Try ebay - there must be some thai or something wanting to sell an ancle.

Wednesday session

Bench Press Supersetted with clap push ups

90x5(PB
92.5x4(PB)
92.5x3 Struggled with the previous set so just kept reps the same

Hang Clean supersetted with tuck jumps

3x60
3x60
3x60

Hang Snatch supersetted with box jumps (no stretch reflex)

3x50
3x50
3x50

Weighted Chins supersetted with explosive t-bar rows

5xBW+10kg
5xBW+10kg
5xBW+10kg

Saturday Session

Deadlift supersetted with drop jump tuck jumps

5x160kg
4x170
3x180

Isometric box Squat at just over parralell with explosive concentric

5x100kg
5x100kg
5x100kg

Full dept squat jumps

3 sets of 5

Isometric hold CGBP with explosive concentric supersetted with clap press ups

5x50kg
5x50kg
5x50kg

Lovely stuff

x2

You're really into supersetting with plyo stuff these days.

It's hot!

Yeah, i forgot to write in my tuck jumps yesterday actually.

Looking good CDV - And congratulations on qualifying - Absolutely awesome mate

nice session mate and good weights but why on earth are you doing deadlifts super setted with tuck jumps? Or supersetting anything with deadlift to be fair lol. Unnessary faitgue as you want to be rested as much as possible for a massive movement like deadlift if power is what your seeking, even for tuck jumps you don't want to be fatigued too much as its a plyometric exercise.

CDV I think you'd find Strong: The Movie really worth your time.

why on earth are you doing deadlifts super setted with tuck jumps?

To increase CNS activation for increased strength and also for better transfer into sprinting etc. I have found this type of work has helped improve strength and power massively and have also seen more benefits in terms of sprint speed and jump distance.

As quoted from the below article:

increased motor-unit recruitment
enhanced motor-unit synchronization
greater input to the motor neuron
decreases in presynaptic inhibition

This article on t-nation explains it well
http://www.tmuscle.com/free_online_arti ... _and_power

il check through article in bit, still got some work elft lol, but from what you said that jsut seems like the benefit of plyometrics, which i would do seperatly when my muscles are 'fresh'. I think you're losing the benefit of plyometric training if you're training in a fatigued state.

Plyo's after strength work is the way to improve sprint times & explosiveness. It would benefit you Ash, what with the sprinting stuff you are doing.

It's not the way to being a deadlifting superstar, but I don't think CDV is trying to do that. So, if you want to get bastard strong then don't do Plyo's after deadlifts. Just do deadlifts.