StreetBallTalk.com - 15+6 Week TVP Journal-Malone32

Malone32 · #1 (**permalink**) 03-15-2008, 09:51 PM

This'll be my second journal, first one for the offseason. I did an intermediate weights VJB journal, but I went way too heavy with the weights (like 80% 1rm for just about everything) and didn't do any plyos, which was what I really needed (no helping that, I was in season). Anywho I'll be doing the full TVP workout for the 15 weeks (with the jumpsoles thing) followed by the 6 week plyo+depth jump series. I'll be doing the upper body in TVP all the while too.
I start this program monday 3/17/08, and after the first 15 weeks I take off 3 weeks or so (teaching at a tennis camp, but the rest should be good for me anywho), upon which I'll return to do the last 6 weeks of pure plyos. I won't follow the window plan at all, or most of the other things he says (colin cleanse? you kidding me?). I will still practice solid workout form, such as protein shake within 20 minutes of the workout and a good ammount of sleep.
Only two potential problems that could arise: First off I'll be shooting 400+ jumpers a day with my boys, no playing but thats still a lot of hopping to do. Hopefully its not intense enough to mess with my workout though. Next off I'll be in the tennis season, but that's only like a total of 14 days which wouldn't make me miss workouts but could mess with gains again.
I already did all the UPN numbers and 1 rep maxes that I need. The box squat eats a lot out of my squat, because for some reason (prolly cuz the box I used is really low) but going back up is near impossible compared to a regular squat.

So here goes:
1 Rep Maxes:
Box Squat-240 Pounds
Stiff-Leg Deadlifts-175 Pounds
Bench Press-115 Pounds
Military Press-100 Pounds
Bent Rows-100 Pounds

UPN Numbers:
Maximum Height Jumps-7
S/L Hypers (@ 62.5 pounds)-6
S/L Flying Step Ups-10
S/L Calf Jump Curls-9
S/L Calf Jumps-13
Jumping Push Ups-5
Flying Pull Ups-<5 (aka I sub in regular pull ups)

Vitals:
Height:
5'11.75"
170 Pounds
30 Inch Vert
33 Inch 2 Leg Running Vert
31 Inch 1 Leg Running Vert (both legs)

I know there aren't many TVP Journals, given how much work it is and how much it costs (though most people on these forums should get it for free), so if people want I'd keep updates daily. I could post exactly what reps and sets I did at what weights, and on a semi weekly basis any sight of gains. The other option is that I do this and every so often come here and give a vague update, which would be what I'd probably do if there wasn't any serious interest. Lemme know, I'd be more than happy to give a full review and blog type thing.

Edit: Typo

basketball4422 · #2 (**permalink**) 03-15-2008, 11:29 PM

i wish u the best of luck

any way are you doing the superhops and the altude jumps after u do the sample program or during
i would reckomend after because i think during would be over training but im no expert

about the last question i would try to update as well and as often as you have time for

Malone32 · #3 (**permalink**) 03-15-2008, 11:33 PM

Quote:

Originally Posted by basketball4422

any way are you doing the superhops and the altude jumps after u do the sample program or during
i would reckomend after because i think during would be over training but im no expert

I'll do superhops during (but only weeks 7-15 as he says), then the alt jumps and water plyos after I take that 3 week siesta (those are the 6 weeks after the first 15). That's the way he says it's supposed to be done so I figure it should be okay, though I'm a little excited to see about the super hops.

I'll update often at least for the first week or so, hopefully if I get some feedback I'll keep them up. Good luck to you too, thanks for the support.

basketball4422 · #4 (**permalink**) 03-15-2008, 11:36 PM

oh ok yah your fine that is what he says i thought you was going to do them both during the bigining of the program

ballin715 · #5 (**permalink**) 03-16-2008, 09:53 AM

ill be doing the vertical project starting on march 30 and ill make a journal as well.
ill also be following the window plan(50%) of the shit and where jsoles for 1 hour daily
in the afternoons i have a program set up to work on my skill that lasts 1hr-2hr.

on sunday since its an off day im going to the gym and just shooting like for an 2hrs

my goal is to gain 12inches in those 15weeks(superhops 7-15) whats ur goal malone

Malone32 · #6 (**permalink**) 03-16-2008, 10:50 AM

My basic goal is standing 36 and running 40, which would be amazing as I could actually tell ignorant people that I have a 40 inch vert. The backup goal is just to be able to dunk, nothing special, just a bare dunk. I figure if I keep my goals low and in check there'll be both more of an incentive to continue (higher chance I achieve or excede them) and just make it so even if I gain 6-7 inches on a program I don't feel like it was a failure.
Plus the whole upper body in this program is amazing, because I've never worked it out at all so it'd be great to finally catch up my upper body with my lower.

bluegreyhound · #7 (**permalink**) 03-16-2008, 06:29 PM

Good luck. BTW your SLDL number is really low relative to your box squat.

Malone32 · #8 (**permalink**) 03-16-2008, 08:12 PM

Quote:

Originally Posted by bluegreyhound

Good luck. BTW your SLDL number is really low relative to your box squat.

Eh I've always been able to squat much more than deadlift. Is there anything I should do? I figure if I'ma get my deadlift up I might as well get my squat up at the same time... which keeps the disparity. Also is it normal for box squats and doing deadlifts stiff legged to lower the 1rm's by 50-100 pounds? I figure it's just because the box was really low and I must not get down low enough on squats usually, and as for the deadlifts I dunno.

bluegreyhound · #9 (**permalink**) 03-17-2008, 04:58 AM

Quote:

Originally Posted by Malone32

Eh I've always been able to squat much more than deadlift. Is there anything I should do? I figure if I'ma get my deadlift up I might as well get my squat up at the same time... which keeps the disparity. Also is it normal for box squats and doing deadlifts stiff legged to lower the 1rm's by 50-100 pounds? I figure it's just because the box was really low and I must not get down low enough on squats usually, and as for the deadlifts I dunno.

Box squats are harder than regular squats for a number of reasons: (a) control over squatting depth (b) breaking of the eccentric-concentric chain (c) typically wider feet position, possibly utilises more hamstring and hip strength than your usual squat. Basically, it usually means you (a) don't normally squat strictly to a set depth as often as you think and (b) have a relatively weak posterior chain. From your stats I'd say you have strong quads but weak hamstrings. SLDL of 175lbs is really low compared to what you can squat. I mean I can box squat in the 200s for reps and just about get 305 in a SLDL (I don't recommend trying that much in the SLDL though). If I were you I would do more SLDLs, Good Mornings and GHRs to balance yourself out.

Malone32 · #10 (**permalink**) 03-17-2008, 09:12 AM

Quote:

Originally Posted by bluegreyhound

Box squats are harder than regular squats for a number of reasons: (a) control over squatting depth (b) breaking of the eccentric-concentric chain (c) typically wider feet position, possibly utilises more hamstring and hip strength than your usual squat. Basically, it usually means you (a) don't normally squat strictly to a set depth as often as you think and (b) have a relatively weak posterior chain. From your stats I'd say you have strong quads but weak hamstrings. SLDL of 175lbs is really low compared to what you can squat. I mean I can box squat in the 200s for reps and just about get 305 in a SLDL (I don't recommend trying that much in the SLDL though). If I were you I would do more SLDLs, Good Mornings and GHRs to balance yourself out.

thanks dude that was actually extremely helpful and informative... like i owe you one bro