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thewon888
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« Reply #105 on: January 29, 2012, 11:04:11 pm » |
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SUNDAY 1/30/12 CHEST/BACKWu- jump rope Set1: 1 arm incline db bench 60x12/ Db row 70x12, Dips +25lbx12/ Inverted rows(cable mach w/ swiss ball pulling side2side)x12 Set2: 65x10/ 75x10, 25lbsx11/ (10 side2side) x12 Stretchingonly had time for 2 sets.
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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Raptor
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« Reply #106 on: January 30, 2012, 06:28:45 am » |
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You'd be much better served continuing to increase your squat and doing real plyos like bounding and depth jumping + jumping at the rim. |
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thewon888
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« Reply #107 on: January 30, 2012, 09:42:49 am » |
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You'd be much better served continuing to increase your squat and doing real plyos like bounding and depth jumping + jumping at the rim.
Yeah I plan on continuing w/ improving my plyos and squat. I switched it up because my front squat(which is already really weaksauce for this site) has been stagnant for weeks. Main reason being starting each workout w/ bss(being fatigued already when doing the front squats) improving form and r.o.m. I'm changing my workouts to more rest in between days so I can go harder and just to try something different. Because my vert is still improving, but my body rarely feels fresh enough to test it. Imho it's not only how strong you are in the squat that makes you jump higher, but about eliminating weak links in your body so those nba workouts and the one above have there places in training. |
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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Raptor
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« Reply #108 on: January 30, 2012, 10:25:47 am » |
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What's your squat? If it's under 2x you don't really need that much specificity training in my opinion. |
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thewon888
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« Reply #109 on: January 30, 2012, 11:57:06 am » |
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What's your squat? If it's under 2x you don't really need that much specificity training in my opinion.
My squat is way under 2x bw, form is all jacked up so I stick to paused front squats for max singles which is ~220lbs below //. I weigh ~160lbs buttneked tmi i kno lol. 1.37 bw ratio front squat =weak. You have a good point and i'll be trying to increase that. |
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« Last Edit: January 30, 2012, 12:04:16 pm by thewon888 »
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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thewon888
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« Reply #110 on: January 30, 2012, 02:21:24 pm » |
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MONDAY 1/30/12 PLYO'SDyn wuSingle leg tuck jumps- x8 rt lft,8 Single butt kicks- x8,8 Single cone side2side-x10,10 Max jump tucks- x10,10 Max butt kicks- x10,10 Side2side- x10,10 Stretching
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Logged
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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thewon888
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« Reply #111 on: February 03, 2012, 10:02:54 pm » |
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FRIDAY 2/3/12 LEGS
Bss w/ step n pad- x5, 75x5 rt lft, 85x5, 95x5(did them barefoot and balance was harder than usual flat puma's) Ghr- x6,6,6 (focusing on slow eccentric and full rom) Front squat- 65lbsx5, 95x5, 135x3, 155x3, 175x2(failed on 3rd) Rdl- barx5, 95x3, 135x3, 185x3, 225x3explosive,245x3 expl, 265x3 med speed(using 45plates again, feel it less in lower back) Calves- x20 single rt lft, 4platesx8 rt lft, 410lbsx8 2 leg easy explosive Ball after and no stretching
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Logged
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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thewon888
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« Reply #112 on: February 08, 2012, 11:10:35 am » |
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TUESDAY 2/7/12 LEGS
Wu- shot around for 15 min Front squats- 65lbsx5,5, 95x5, 135x5,5,5,5 wanted to go for 10 sets, but lower back was tweaking) Bss w clean grip oly bar- barx8 lft rt, 65lbsx8, 85lbsx8, 95lbsx8 (this is going to be my main exercise to keep increasing weight, no back discomfort)
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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thewon888
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« Reply #113 on: February 14, 2012, 08:54:55 pm » |
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TUESDAY 2/14/12 LEGS
Dyn wu
Bss w/pad clean grip- barx8 rt lft, 85lbsx8, 105x8, 115x8 Ghr- bwx7,7,7(all full rom and assisted) Front squat- 65x5, 95x5, 135x3, 155x3, 175x3 Calves- x8 rt lft, 2platesx8, 140lbsx8 rt lft, 180lbsx8 lft rt, 2legged 360lbsx8, 2 legged 410x8, 2legged 460x8 Rdl- barx5, 95x5, 135x5, 185x3, 225x0 (hams toast from ghr) Stretching
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Logged
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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vag
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« Reply #114 on: February 15, 2012, 02:03:38 am » |
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Have you jumped ME again after the early January 36'' PR? I only see a few jumps after a pickup game logged. I am very curious to see how front squats will work for you, because our squat mechanics are very similar and i am also considering to add front squats. PS : those jumps , ~5'' 2-hands over rim , it could be a 'projected PR'. I mean , my 1-hand/2-hand reach difference is ~2'' but the ME highest touch difference is ~5''. Coordination? Efficiency? I don't know what it is but that gap wont close. So anyway , when i get X inches above rim with 2 hands , i know it would be X+5 inches with 1 hand. 'Projected 1-hand highest touch' , new term in the vert game!  |
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« Last Edit: February 15, 2012, 02:05:25 am by vag »
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thewon888
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« Reply #115 on: February 15, 2012, 11:32:48 am » |
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Have you jumped ME again after the early January 36'' PR? I only see a few jumps after a pickup game logged. I am very curious to see how front squats will work for you, because our squat mechanics are very similar and i am also considering to add front squats. PS : those jumps , ~5'' 2-hands over rim , it could be a 'projected PR'. I mean , my 1-hand/2-hand reach difference is ~2'' but the ME highest touch difference is ~5''. Coordination? Efficiency? I don't know what it is but that gap wont close. So anyway , when i get X inches above rim with 2 hands , i know it would be X+5 inches with 1 hand. 'Projected 1-hand highest touch' , new term in the vert game! Lol at the "prjected 1 hand highest touch" term  . I haven't max jumped fully recovered/warm uped since that 36" pr. Reson being is b4 I am fully recovered I workout again either w/ plyos or weights. I don't plan on going for a "dunk session" until I can front squat 225lbs good form for 3, which is taking forever because I haven't gotten my whey protein and bcaa's until 2 days ago. Reason why I only do front squats is because I am nowhere near // when I back squat and my torso always has to lean forward in order to reach decent depth. The front squat is perfect for keeping ur torso upright similarly to when u jump. If you can do back squats w/ ur torso upright then those are perfect, but if you need to lean forward I would def give front squats a go. I also changed my workout to the bss clean grip for my back. Because even w/ 175lbs on front squat my lower back feels some slight discomfort. Hope this lil info helps at all, keep training hard Vag! |
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Logged
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Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
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