Week 3 of Operation Tomahawk is complete!
It wasn't the best week of training. I skipped one of my workouts and only got about 1/2 of another workout done. I also didn't stretch everyday. Sometimes things don't go perfectly. It often seems like there is just not enough hours in the day to do everything I want to do. But, you just do the best you can and keep going.
I did play basketball yesterday and filmed a little in between games but I wasn't jumping that well. My back has been bothering me a little bit and just one of those days where you just don't jump as high and can't quite explain why. Sometimes it just happens that way.
So, I don't have a new video that I feel is worth posting this week. Instead, I'd like to share a video I sent to Jacob Hiller (creator of Jump Manual) that he posted on his YouTube account that compares my before and after results using the Jump Manual. In less than a week it already has over 1,000 views and some nice comments which is pretty cool!
I will definitely post a new video next week! Thanks for reading and watching!
Hey Andy,
ReplyDeleteGreat job with the videos :) It's very motivational to follow your progress!
I'd like to ask you how big of an improvement have you had at the gym? What kind of weights did you start with after the break in period of let's say 2 weeks of gym? What about now? Especially squat and deadlift. And what kind of sets do you do?
And have you lost or gained weight during the whole jump manual period?
Cheers,
Antti
Thanks Antti!
ReplyDeleteI've gone up quite a bit on my weights.
When I started my max squat was around 200 lbs and now my max is around 275 lbs.
My dead lift max also was around 200 lbs and now is around 260 lbs.
Jump Manual is 4 sets plus a super set (which is 3 sets) for a total of 7 sets per exercise.
My body fat has gone down (I'm leaner) but my weight has only dropped a few lbs. I have put on some muscle and lost some fat.
you dont do leg press?
ReplyDeleteThat's good progress!
ReplyDeleteI am doing the Jump Manual myself as well so it would be nice to trade ideas and experiences with someone who's been doing it as well. If you'd like to do so feel free to email me at ahuotila (at) gmail.com or add me on facebook (Antti Huotilainen). Cheers!
@ JEDJEDWOW - no, I don't do any leg press. Squats are much better in my opinion.
ReplyDeleteJump Manual shows a picture/video of someone doing leg press but I think that is only recommended for people who are not able to squat or more likely...not willing to do squats.
I think you could still get some benefit from doing leg press...but squats are a better exercise.
@ Antti - yes! that is one of the reasons I created this blog was to hopefully share ideas with other Jump Manual users and vertical jump enthusiasts!
ReplyDeleteI will look you up on facebook.
yeah im doing the manual to.. im doing the leg press heheh.. thnx for your advice.. did you squat from the start? and how about the calf raises.. is really tip toe?
ReplyDelete@ JEDJEDWOW - yes, i've done squats the whole time. no leg press whatsoever.
ReplyDeleteon calf raises, yes you want to try and get up on your tip toes.
Andy Keep up the good work! you are very inspirational to me, I have similar vertical stats as you when you started the jump manual. You've inspired me to work on my vertical and achieve my dream of dunking. I start this Monday with the program. I am also 5'11 , and I'm 22 years of age. I hope I get good gains like you did! Keep posting! it serves us as motivation!!!!
ReplyDelete@IBEUD - thanks man!
ReplyDeleteI'm excited for you! You can totally do it. Work hard and you will get it man. Post some videos!
Good luck!
@ Candyman - yeah I had one of those weeks too, I did all my lower body excercises but did miss one upper body workout. I just finished my week 7 assessment and my vertical did not increase at all. I'm a little discouraged but I'm going to continue training and I know the gains will come.
ReplyDeleteRegarding leg press vs. squats: I just check the Jump Manual and it says either can be done. It recommends the leg press because it's better on your back.
Candyman, maybe switching to leg presses will help your back? I do know that squats are also affective so what ever works for each person...it doesn't matter.
One thing I also noticed while reviewing the manual was it says to add more weight on the 3rd set which I haven't been doing. Better start that this week.
Keep going, stay consistant and we'll get there!
Hey Andy I got a Question for you, What Exercises did you measure your 1 Rep Max on? I know the Squat or Leg Press are obvious ones, but what else?
ReplyDelete@ madhops - not sure what caused my back pain last week but don't think it was squats. I think squats is the single best exercise to improve your vertical jump so definitely going to keep doing them.
ReplyDeleteYes - definitely increase the weight on the first 3 sets. For example, on squats yesterday I did 225 lbs on first set, 275 lbs on second set, and 315 lbs on the third set. Your body starts getting warmed up and the muscles are starting to fire and you should be able to increase the weight.
@ IBEUD - If you haven't lifted much in the past or not done the exercises in the Jump Manual before, I would recommend determining your 1 rep max on every single exercise in the strength and explosion workout.
ReplyDeleteI was lifting a lot already before I started the Jump Manual so I had a pretty good idea going in what I could do.
@ madhops - Keep going man! I bet next week you will have a 2 inch gain! The reality is some days you will jump higher than others and you may have just have had a bad testing day for a variety of reasons -- maybe you weren't totally warmed up? Maybe you didn't sleep well the night before? Or a million other reasons.
ReplyDeleteLook forward to seeing your results next week. I bet you will have a nice gain!
@ Candyman - 315 lbs...Daaang!!! That's heavy bro! Nice.
ReplyDelete@ madhops - thanks...but I do "cheat" on that 3rd set as I'm not going all the way down to parallel. It's more of a 1/4 squat but that is also about how far I go down when I jump so I think it is beneficial to the vertical jump.
ReplyDeleteSome people would probably tell you to stick with an amount you can get all the way to parallel. For me, doing some sets down to parallel and others not down all the way has worked. I want to train my body to go heavier and so feel this approach will help get me there faster.
Are you doing squats or leg press? If squats, are you going down to parallel?
Andy i have lifted before and done some lifting previously. I've deadlifted and squatted but I have no idea what my maxes on those lifts are. I've never done power clean before so this is a exercise I will have to start with lighter weight since I don't have a foundation on. So other than those 3 exercises what else should I measure my 1 Rep Max On?
ReplyDeleteAlso, should I try to increase weight every week? or every other week?
I appreciate your help man
@IBEUD - I would measure 1 rep max on all of them where you don't know or have a really good idea on how much you can do.
ReplyDeleteYes - try to increase your weight each week. This is one of the reasons you should write down how much you lift for each exercise. Everytime your workout, try to beat what you did last time. This will ensure you are really pushing yourself and that you are getting stronger and not just maintaining your strength. You have to push yourself.
ok awesome, thnxs andy ill put vids up soon.
ReplyDeletewhat is your warm up before testing ur jump?
ReplyDeleteI do a dynamic warmup. I don't little if any static stretching before I workout.
ReplyDeleteThese are some of the things I do. Takes about 10 minutes.
foam rolling
skipping
karaoke
lunges
sprint progressions (jog to full sprint)
jumping jacks
body squats
@ Candyman - I do leg press and will probably do them this entire round. I'm thinking about changing to squats next time.
ReplyDeleteI think your technique of going parallel on the first 2 sets and slightly above parallel on the third sound good. Most people don't go parallel anyway. That's a long way to stand up when you have a lot of weight on your shoulders.
I got my Maxes for Squats today it was 250.It's allright I guess, since I haven't squatted in a while. I also tried some Hang Cleans with the bar only trying to get the form right.I've never done Cleans so I'm prob gonna start off with really low weight on that one, and build up form there. I want to have my form perfect before I go heavy on it. My deadlift is pretty weak aswell. 45lb on each side is my start off weight.
ReplyDeleteYour dead lift max is going to come up significantly if you can squat 250.
ReplyDeleteHow much do you weigh?
You are wise to start off with lower weights and get your form down first. That is definitely the right approach!
You will be surprised how much you are deadlifting and cleaning in a few weeks when you are more comfortable with those lifts.
Good luck!
I weigh 175 lbs. bro. Yea hopefully once I get my form right I'll be going up on those lift pretty strong, I can't wait to start my training. I need to Measure my vertical. I was at the college gym today and just messing around on my vertical I jumped and could touch the bottom of the white line of the backboard right on the foam. I didnt have a measuring tape around tho. I must get one.
ReplyDelete