2011 Progress Tracker

SLRVJ

SQUAT
2/19: 115x8 (2x)
2/27: 120x5

LUNGE
2/19: 105x8 (3x)
2/23: 120x5, 115x8 (2x)
2/27: 120x8 (2x)
3/2: 4x50 bodyweight
3/11 3x40 bodyweight
3/19: 120x7
BODYWEIGHT before breakfast
2/21: 162
2/22: 162
2/23: 164 (after 2 eggs+ yogurt)
2/25: 162
2/26: 163
2/27: 165
2/28: 163
3/1:   164
3/2:   161
3/4:   161


CHINUPS/PUSHUPS 3 set superset total
2/20: 56
3/1:   59

NONTRIPOD/LEG RAISES 3 set superset total
2/20: 93
3/1:   101

















Posted: Sun Feb 14, 2010 6:05 pm    Post subject:   
thursday i created my 2 week vertical leap workout cycle. i did the first strength workout on thursday.

box squats to parallel
145x4 easy
155x4 easy
165x6 moderate challenge
165x6 challenging but very do-able
165x6 easy
165x6 easy

step ups
135 x6 (each leg) easy
135 x 8 ( each leg) moderate
135x10 ( each leg) very hard


im gonna do 175x6 next week for box squats. ill try 145 for step ups too. its gonna be really hard and i might only go to 5 reps total on last few sets
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Posted: Fri Feb 19, 2010 7:09 pm    Post subject:   
plyo session sunday didnt feel recovered after tennis saturday and squatting thursday. it was also cold outside and hard to get warmed up.

2 sets 10 yd sprints
, 2 sets of 4 each leg sl rim jumps
max effort jumps 25,26
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Posted: Fri Feb 19, 2010 7:12 pm    Post subject:   
since i barely did anything on sunday, i wanted to get some work done so i went back monday feeling ready to go.
2 sets of 4 sl tuck jumps very difficult
2 sets of 4 sl tuck jumps very difficult
3 sets 15 yd sprints felt kinda slow and uncoordinated.
   
        

      
      
   


Posted: Fri Feb 19, 2010 7:14 pm    Post subject:   
wednesday was force absorption workout. had complete rest tuesday.

2 sets of 4 sl depth jumps
2 sets of 4 altitude jumps
2 sets of 5 each leg non tripod ( holy (expletive) this was crazy)
2 sets walking on heels

great workout today. did good.
   
        

      
      
   


Posted: Sun Feb 21, 2010 6:03 pm    Post subject:   
vert test today at 3pm went ok. considerig iv played a lot of tennis , it was decent. i started to feel comfortable with my form at around the 5th jump. i jump best at 4pm so i probly lost at least .5inches because of that. it was a bit cold though (40 degrees) and i was worried it would be too cold by 4pm. with the bad time, the excessive playing of tennis, the hole i discovered in my shoe, and the cold weather, this was a good session. im only 2 inches away from my pr in my 1st jump session in months.

22
25
26
27 (3x)
27.5
25.5

afterwards, i had an intense lifting session. last time, i emphtasized squat so i did more step ups this workout. this is my 2nd lifting workout since the fall and im putting some good numbers on the board. workout went great. when i was squatting, it was 4pm (my peak) and i was so amped up. it was great. i felt like i could lit 2xbw. i was really feeling my glutes working on the squat today.


stepups (each leg)
125 x6 hard
135 x8 hard
135 x10 hard
145 x 10 easy (idk how)
145 x10 moderate

squats
165x4 easy
175 x6 easy
185 x6 moderate
185 x5 moderate wanted 6 but last rep was bad form so i cut it short

      
      
   

Posted: Sun Feb 21, 2010 7:59 pm    Post subject:   
nice, good work on those stepups.
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Posted: Sun Feb 21, 2010 8:14 pm    Post subject:   
thanks darq. after reading your article, i was like im a 1 leg jumper, why am i empthasizing a 2 leg lift? wtf lol for me, the hardest part of stepups is racking the weight after a set because i have shitty squat stands.

        

      
      
   





Posted: Mon Feb 22, 2010 5:59 pm    Post subject:   
after a tough squat/step up workout yesterday, i wanted to do some jump practicing. i wasnt even planning on it and it was kind of a spur of the moment decision. i didnt even prepare with a lot of stuff like cold showers and tons of stretching. did it at 5pm ( power level peaks for me here) at 2:30, i ate a pork chop, peanuts, and some corn flakes, not exactly what i think would get a pr.

drop step vert was 27. i did it 4x and it was the same each time. this fall (when i was at my highest b4 basketball season) it was 24 so the squats and step ups have really shot my vert through the roof in this regard.

also did 1 standing jump and got 25 which kills my lifetime pr of 22.

then i decided to do some 1 leg jumps. i thought these would be terrible after squatting yesterday and my highest jump since basketball season ended being 27.5 which was yesterday. my numbers were

26
27.5
28.5
29
29.5
29.5
29.5

29.5 equals my lifetime pr in only 2 weeks after the end of the vert-killing basketball season!!!

amazingly, all these numbers were achieved on a 2x period of science which is surprising to say the least!!!
   
        

      
      
   


Posted: Mon Feb 22, 2010 7:47 pm    Post subject:   
after a tough squat/step up workout yesterday, i wanted to do some jump practicing. i wasnt even planning on it and it was kind of a spur of the moment decision. i didnt even prepare with a lot of stuff like cold showers and tons of stretching. did it at 5pm ( power level peaks for me here) at 2:30, i ate a pork chop, some corn flakes, and ejacked. not exactly what i think would get a pr.

drop step vert was 27. i did it 4x and it was the same each time. this fall (when i was at my highest b4 basketball season) it was 24 so the squats and step ups have really shot my vert through the roof in this regard.

also did 1 standing jump and got 25 which kills my lifetime pr of 22.

then i decided to do some 1 leg jumps. i thought these would be terrible after squatting yesterday and my highest jump since basketball season ended being 27.5 which was yesterday. my numbers were

26
27.5
28.5
29
29.5
29.5
29.5

29.5 equals my lifetime pr in only 2 weeks after the end of the vert-killing basketball season!!!

amazingly, all these numbers were achieved on a 2x period of science which is surprising to say the least!!!
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Posted: Sun Feb 28, 2010 9:30 pm    Post subject:   
wednesday- force/plyo combo workout planned today but with the snow, i cant go outside.

calf jump curls 2 x5 each leg
2 leg depth jumps 3 setsx 4
altitude drops 3 sets x 5 bad first set. good 2nd and 3rd
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Posted: Sun Feb 28, 2010 9:34 pm    Post subject:     
(expletive)ing snow made me miss 3 days of trtaining. smh. today i went to mike artega's cuz i was at ow's crib at 9 am.

full squat ( all of them were a good challenege but not impossible)
135x5
145 x 6
155x6
155 x 6
165 x 6
165 x6
165 x 6

natural ghr ( never doing this again)
2 sets x6 reps

non tripod
2 sets 5 reps each leg


in all the full squats, i really felt my glutes even though i wasnt parallel.

that must be why my it band was bitching today after gh raises.  idk darq, i just dont have good form on them. my ass goes out too much. i like sl hypers

congrats man!

btw, what are cpornflakes:


brucelee wants to know where he can get some.

No , no typo!!!
it is something that has to do with:
- C programming language
- Porn (self explaining )
- Flakes

C-porn-flakes

we ran out of pornflakes today    so i had chicken and rice checks 3 hr before workout. 5 30 workout today. went ok. i took a 2hr nap and woke up 30 min b4 training. felt pretty relaxed but low on testoterone during workout. idk how to explain it. i need to jump out instead of up on bounds. oh well. this is like the 2nd time iv done it.  on sprints, im getting to top speed quickly but its not very fast. maybe cuz im running on concrete instead of hardwood/grass. step ups were challenging but i keep getting 10 lbs heavier each workout. box squats were fail.

LLLRRR non max effort bounds
1st set- not good balance but i was cycling
2nd set- good
3rd set- great

25 yd sprints
1st set- weak
2nd set- average
3rd set- average

step ups
165 x8 each leg- moderate but the bar hurt my neck a bit
175 x8 each leg- hard
175 x8 each leg- moderate
175 x8 each leg- EZ

box squats
185 x 0. my fucking chair that i sit down on might have broke cuz i sunk into the coach and couldnt get out. i couldnt unrack the weights from the barbell by myself cuz it would have fallen and broke the floor. so i stopped the workout. smh.

thanks darq.    my step ups were 165 warmup and 175 working.  not 155 and 165.  that makes me the only person in internet vert history who made their stats lower than they really are.

don't go too crazy right off the bat, start with around 1 lb a day.. see if you can do that nearly every day for a month.

the spinach thing is kind of just like lifting, you have to progress with it.. if you start out with 2 lb a day you'll burn out, it's tough.

monday was a 9PM vert test at s and w. ate rice chex cereal,2 porkchops, and some carrots 3 hr b4 test. i got my ipod stolen so im actually happy with the jumps considering ididnt have my ipod to give me a boost. i think 27.5 is like the highest 1st attempt i have ever gotten by like 2 inches.  

27.5
27 ( tried a 7 step runup and collapsed)
27.5
27.5
27.5
3step 2 leg jump was like 22 inches. i tried it cuz i was mad i was stuck at the same height and wanted to change it. i cant control a 3 step runup at all

29 (not sure how this happened after a 2 leg failed jump)
29.5  (  with an ipod this woulda been a pr jump  o, well)
29
26 ( i tripped on feet)

did some drop step, but they sucked without the pod.
25.5
25.5 then gave up. i was kinda tired from slrvj today

by the way, spinach diet starts wednesday and today is my bday!