6346
Basketball / Re: D. Rose jumping HIGHER post ACL?
« on: October 28, 2013, 11:00:16 am »
man i didn't realize he was that short. plays much taller.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
6347
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: October 28, 2013, 10:56:55 am »
the semi ojeleye dunk is violent. awesome.
6348
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2013, 10:41:28 am »
thanks mdevin and avishek. i'm already moving toward an AM/PM split, with jumping in the morning and sprinting/weights in the evening. to wit:
today AM:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right posterior hip while i was jogging to the gym (?)
MENTAL STATE: good
- warm up
gonna just start lumping in SVJ and submax SLRVJ into this. assume i did them as part of AM warm ups.
- one-step RVJ x 5
- two-step RVJ x 10
muuuuuuch better than the other day. 1.5 knuckles over for most, got 2 knuckles over on a couple.
- three-step RVJ x 5
inconsistent but a couple were 2.5 knuckles over.
- stretch
today PM:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired, a little bummed cause my friend is moving to chile (hey guga!) tomorrow and i saw him off right before hitting the track
- warm up
- broad jump x 4
12y on the nose
- DL bound x 4,4,4
meh, all right about 12y. did not feel explosive.
- SL bound 20y x 2
L:13.5,12; R:13.5,11.5
- sprint ~30m x 4
- sprint ~60m x 2
did not have stopwatch and had to run on the far side of the track (no markers), so these were approximate. 95+% effort, though.
- stretch
NOTES:
getting back to what everyone is saying: yes, RFD/reactivity and movement efficiency are my biggest deficits. i'm leaving for 2.5 weeks in tajikistan (and a day in istanbul woot!) this coming weekend. work trips are exhausting, but what i will plan to do for this upcoming one is a lot of short approach jumps, some depth jumps, and some BSS and p-chain-focused lifting. and jumping rope. if i can do AM/PM, i will, but most days i will probably be too tired to do both.
when i get back, i'll go back to AM jumping, PM sprinting/lifting. AM jumping is not ideal but it's infinity percent better than nothing. lower-body lifting will continue to feature low-volume squats or squat variations -- box squats, maybe even some supramax partials -- and higher-volume p-chain stuff like hip thrusts, GHRs, and RDLs. main ab exercise will be the t0ddday decline-sit-up-with-barbell thing, working my way up to ten full reps with a 45 lb BB. upper body will be ad hoc because i just shouldn't focus on it enough to have a plan. pushing and pulling, that's it.
today AM:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right posterior hip while i was jogging to the gym (?)
MENTAL STATE: good
- warm up
gonna just start lumping in SVJ and submax SLRVJ into this. assume i did them as part of AM warm ups.
- one-step RVJ x 5
- two-step RVJ x 10
muuuuuuch better than the other day. 1.5 knuckles over for most, got 2 knuckles over on a couple.
- three-step RVJ x 5
inconsistent but a couple were 2.5 knuckles over.
- stretch
today PM:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired, a little bummed cause my friend is moving to chile (hey guga!) tomorrow and i saw him off right before hitting the track
- warm up
- broad jump x 4
12y on the nose
- DL bound x 4,4,4
meh, all right about 12y. did not feel explosive.
- SL bound 20y x 2
L:13.5,12; R:13.5,11.5
- sprint ~30m x 4
- sprint ~60m x 2
did not have stopwatch and had to run on the far side of the track (no markers), so these were approximate. 95+% effort, though.
- stretch
NOTES:
getting back to what everyone is saying: yes, RFD/reactivity and movement efficiency are my biggest deficits. i'm leaving for 2.5 weeks in tajikistan (and a day in istanbul woot!) this coming weekend. work trips are exhausting, but what i will plan to do for this upcoming one is a lot of short approach jumps, some depth jumps, and some BSS and p-chain-focused lifting. and jumping rope. if i can do AM/PM, i will, but most days i will probably be too tired to do both.
when i get back, i'll go back to AM jumping, PM sprinting/lifting. AM jumping is not ideal but it's infinity percent better than nothing. lower-body lifting will continue to feature low-volume squats or squat variations -- box squats, maybe even some supramax partials -- and higher-volume p-chain stuff like hip thrusts, GHRs, and RDLs. main ab exercise will be the t0ddday decline-sit-up-with-barbell thing, working my way up to ten full reps with a 45 lb BB. upper body will be ad hoc because i just shouldn't focus on it enough to have a plan. pushing and pulling, that's it.
6349
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 26, 2013, 01:34:21 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- SVJ x 3
- DLRVJ out to 2-step x a bunch
horrifyingly bad. barely touching rim.
- explosive box squat 225 x 2,2,2,2,2,2
- cable hip thrust 9(?) x 20,20
- assisted natural GHR x 8,8
tried to use a plate to hold my legs down on the second set. kind of worked although i was not able to activate my hamstrings as much as the first set, when i got a dude to hold my ankles down. it wasn't uncomfortable with the plate, though. will try with more weight next time.
- DB OHP 50 x 8,8(6L)
- neutral chin up x 8,8
- decline situp +30 x 10,10
- stretch
jumping was atrocious. did not help that there was a guy at the other end shooting around and dunking effortlessly every once in a while. he was significantly taller than me and obviously a basketball player. mental weakness.
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay
- warm up
- SVJ x 3
- DLRVJ out to 2-step x a bunch
horrifyingly bad. barely touching rim.
- explosive box squat 225 x 2,2,2,2,2,2
- cable hip thrust 9(?) x 20,20
- assisted natural GHR x 8,8
tried to use a plate to hold my legs down on the second set. kind of worked although i was not able to activate my hamstrings as much as the first set, when i got a dude to hold my ankles down. it wasn't uncomfortable with the plate, though. will try with more weight next time.
- DB OHP 50 x 8,8(6L)
- neutral chin up x 8,8
- decline situp +30 x 10,10
- stretch
jumping was atrocious. did not help that there was a guy at the other end shooting around and dunking effortlessly every once in a while. he was significantly taller than me and obviously a basketball player. mental weakness.
6350
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2013, 12:28:49 pm »
that advice makes no sense, maybe he was trying to say something else? think about KF, his supplemental work is overwhelmingly for his back.
6351
Pics, Videos, & Links / Re: beast
« on: October 25, 2013, 10:39:28 am »2:13, you think he's gonna front squat 215...no. he's push presses it.
6352
Pics, Videos, & Links / Re: beast
« on: October 25, 2013, 08:31:03 am »
it's liu xiaojun, check out the title of the vid. 
6353
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 25, 2013, 07:46:52 am »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: neck normal morning stiffness, left hip in certain ROM
MENTAL STATE: okay, i definitely have a cold
- warm up
- SVJ x 3
- one-step RVJ x ~8
- two-step RVJ x ~10
- cool down
garbage. just garbage. did not go out to three-step because two-step was maybe 0.5" higher than one-step. barely a full knuckle over.
SORENESS: none
ACHES/INJURIES: neck normal morning stiffness, left hip in certain ROM
MENTAL STATE: okay, i definitely have a cold
- warm up
- SVJ x 3
- one-step RVJ x ~8
- two-step RVJ x ~10
- cool down
garbage. just garbage. did not go out to three-step because two-step was maybe 0.5" higher than one-step. barely a full knuckle over.
6354
Pics, Videos, & Links / Re: 131018 This is the closest I had ever been to dunking a regular size ball
« on: October 25, 2013, 07:41:45 am »You're right there, keep on doing what you do.
+1000
6355
News, Announcements, & Suggestions / Re: recent downtime - server broke and had to wait for host to fix
« on: October 24, 2013, 10:20:31 pm »
6356
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 24, 2013, 10:16:39 pm »
MASH'ALLAAAAAAAAHHHH!!!!!!!
the forum is back
i guess, hard to say.
10/21
MORNING:
- warm up
- SVJ x 3
- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.
- stretch
EVENING:
- warm up
so tired.
- broad jump x 4
~12 yards
- DL bound x 4,4,4
same or worse as broad jumps, bad
- SL bound x 12,12,12
- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.
- stretch
slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.
10/22
WEIGHT: 173.5
- warm up
- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.
- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8
- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.
- stretch
- decline sit up 15 x 10; 25 x 10
10/24 (today)
wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired
- warm up
- broad jump x 4
bad, more than a foot shorter than low-normal day.
- DL bound x 4,4,4
bad but better than the broad jumps
- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5
- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m
- stretch
mediocre workout, not least i think because it's cold out.
praise the lord.
the forum is back
Good news about the knee. Did that exercise I suggested seem to help?
i guess, hard to say.
10/21
MORNING:
- warm up
- SVJ x 3
- DLRVJ (approach out to 2- and 3-step) x a bunch
best 1.5-2 knuckles over. better than last time.
- stretch
EVENING:
- warm up
so tired.
- broad jump x 4
~12 yards
- DL bound x 4,4,4
same or worse as broad jumps, bad
- SL bound x 12,12,12
- sprint 30m x 4
4.4, 4.6, 4.5, 4.4 -- not terrible for me actually. felt fast.
- stretch
slept very badly last night as i think i was anxious about getting up on time to jump. sucks to be tired during the day but that’s a good sign in the long run.
10/22
WEIGHT: 173.5
- warm up
- squat 315 x 1,1,2,1
later reps easier, squat weakness is clearly (mostly) neural.
- superset x 2
-- OHP 115 x 5,5
-- pull up x 8,8
- superset x 2
-- assisted natural GHR x 5
-- cable tricep pressdown 120 x 10
-- DB curl 30 x 5; 22.5 x 10
-- DB shrug 95 x 8; 80 x 8
i am weak at shrugs.
- stretch
- decline sit up 15 x 10; 25 x 10
10/24 (today)
wussed out on morning workout. work has been bad the past few days, 11-13 hours with some early morning shit. tonight it was cold enough that i could see my breath.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right hip flexor has been doing some wonky shit off and on
MENTAL STATE: tired
- warm up
- broad jump x 4
bad, more than a foot shorter than low-normal day.
- DL bound x 4,4,4
bad but better than the broad jumps
- SL bound 20y x 2
L:12.5,12.5; R:11.5,12.5
- sprint 30m x 2; 60m x 3
4.5,4.5; 8.4,8.2,8.4 - right calf twingey at end of last 60m
- stretch
mediocre workout, not least i think because it's cold out.
praise the lord.
6357
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 19, 2013, 01:29:54 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though!
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy
- warm up
- 1-2 jumps x some
- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.
- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.
- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.
- stretch
for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.
SORENESS: none
ACHES/INJURIES: left calf, left glute; no knee pain, though!
MENTAL STATE: okay, early afternoon is sub-optimal training time. legs felt heavy
- warm up
- 1-2 jumps x some
- sprint 55m x 5
7.8, 7.8, 7.7, 7.7, 7.8 -- this was awful, very slow and felt it. i'm straining too hard somehow. on the plus side, no knee pain whatsoever during set up. there was a bit of a headwind but still.
- SL bound x 20m/12, whichever comes first
L better than R because i can keep the cycle going the whole time, R i lean forward too much toward the end and lose the cycle. but fewer steps/greater distance for R.
- tempo 150m x 1
calf and glute were like, uh, no, that's enough. no point in inviting cramps.
- stretch
for the 55m in january i think i can shoot for 7.2. t0ddday definitely motivated me to focus on speed and jumping rather than gym stuff, he's right that i'm probably strong enough to dunk right now and my deficiencies are in speed, power and movement efficiency. especially movement efficiency.
6358
Pics, Videos, & Links / Re: Body Fat Decreased?
« on: October 17, 2013, 04:49:20 pm »It actually looks really good... you seem to have better hip extension right now. Why didn't you dunk it in the last attempt?
Because.. I had pretty much never jump with a ball.... not even a self lope pass...
I wonder... i had never seen video on people practice self loop Pass...
is there any tips or method to do so?
practice a whole fucking lot. it's not rocket science.
6359
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 17, 2013, 04:46:53 pm »
great success!
6360
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 17, 2013, 04:45:57 pm »
this morning:
- jog to gym
- warm up
dribbling practice
- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.
- stretch
- jog home
very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.
tonight:
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay
- warm up
lights cut out
no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.
- jog to gym
- warm up
dribbling practice
- SVJ-to-RVJ progression x 20 mins
went out to 2-step, very low. legs felt a bit heavy and was awkward.
- stretch
- jog home
very pleased with myself for actually sucking it up and getting myself to the gym before 7. this was 45 minutes door-to-door. i'm going to be tired tonight but this will be sustainable if i do better about bedtime. more practice, more practice, more practice. will do some kind of track work tonight unless it rains.
tonight:
WEIGHT: 173.5
SORENESS: none
ACHES/INJURIES: right lateral knee doesn't hurt but i noticed it a little; left pinky, top knuckle (???)
MENTAL STATE: okay
- warm up
lights cut out
no idea why they did that, lights are usually on until 10:30 on weekdays. anyway in the dark i attempted some bounds and strides and my legs were like, uh-uh, no no no, go home. so i went home. recovery fail. extra stretching tonight. no earthly idea what happened to my pinky finger.