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A 3am workout, damn that's crazy commitment right there! Nice job on the SLRVJs.
Nice job on slrvj you traitor!!!!!!! haha jk
Check out my journal, I edited last entry and uploaded a nice vid of jump.
A couple nights ago I had a dream where I was talking with Mark Sisson* on the beach. He was wearing board shorts. He kept saying the dumbest shit, just repeating his spiel over and over, and I was just cracking up, asking him if he knew how dumb he sounded and how little sense he was making. He had this kind of perplexed look on his face the whole time but he never stopped talking, even as I was doubled over laughing right in front of him. It got to the point where I couldn't even breathe in and then I woke up.
*This guy: http://www.marksdailyapple.com/
STRENGTH BLOCK A : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B : 2:1:0 : STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B : 1:2:0 : STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE
5 July 2010
Weight@session: ~194,5
PEAK BLOCK , Workout 'A'
Depth Jumps : skipped because of yesterday's dunks
SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!
CALVE RAISES:
3x12@374
Rest between sets = 1'
anyway, here's a single leg jump from yesterday, i'll upload some vid to 'adarqtv' later tonight, plus a blooper.
Veeeeery nice!
What I like most on SLRVJs is 3 things:
1) How fluid the motion is by nature.
2) The horizontal distance of the jump because of the speed.
3) There is not much difference in max height with/without ball. In DLRVJ you lose 2'' or more with the ball in hands from the countermovement difference.
Try some dunks next time , if u can palm the ball u should be able to land them.
10' SLRVJ dunk from DL-jumper = HUGEEEEEEEE!!!
sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..
Ya , it's 'level up' , i'm there finally , 10'
I could have landed some nice dunks on 9'10'' but suddently didnt care.
When i reach the level of barely dunking a higher rim, i lose interest in improving/doing tricks on lower rims.
Happened from 9'8'' to 9'10''
Now again from 9'10'' to 10'
Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...
pouring rain all day.. couldn't do crap hehe!
i might go do some stuff though in a second actually so i dno, so much smoke in the air from july 4th i don't want to inhale that crap.. it literally is EVERYWHERE.. it's funny how some fireworks here and there can totally ruin every ounce of air in the sky, pretty scary, beware of chem warfare.
I've told you how that happens to me..
when i'm jumping powerfully, when i wake up in the morning (afternoon), i vigorously extend my knees, it's not something i can even really control, it's just a very powerful contraction of the quads.. i wonder if that happens to anyone here?
peace
dunno why though, my strength levels are at the best ever, and personally i think i look meaner than ever.
was always kinda lean fortunately, and now it looks like i got abit more muscle going on all over, but im still not getting any higher haha... damn!
In my opinion, and it seems that I'm alone in this - if you're a one-leg jumper you can get away without having too much posterior chain strength if you have great quad strength. If you are able to transform the horizontal movement into a vertical movement, and that's done with the help of the quads, then you can use a long run-up in which you build up speed (and therefore you have initial force) and then just switch it vertically.
If you run fast towards the plant point and are able not to collapse at the knee, I don't think you need that much posterior chain strength to jump very high.
More rest days than I wanted but I've been really busy with camp.
7-3-10
Jumping was really good. Was getting whole hand over 9'8 rim, from one step I could grab easily and get both hands .5" over. Was getting 2-3" over with both hands easily on rvj.
Hip mobility with barbell
squat: 135x5 185x3 225x1 235x8 (could have easily gotten 10) 235x8 235x10 - all pr's, huge
lunge: 163x8e 168x8e 168x9e - pr
core circuit x2
