8011
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 12, 2012, 08:43:23 am »
GERALD GREEN JUMP UP GO BOOM!
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8012
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2012, 09:54:35 am »
haha, that's why i abandoned formatting for the most part. too much of a pain in the ass.
8013
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 08, 2012, 09:34:37 pm »
BW = 172.8
SORENESS = none
ACHES/INJURIES = left knee worse, right toe
FATIGUE = total CNS shutdown
- warm up
- DLRVJ x 5-6
barely touching rim, worst in a long time. ~30. combo of whatever's making me lethargic plus worries about knee, even though it doesn't hurt while jumping, equaled some terrible freaking jumps.
- practiced some approaches and submax DSVJ x ~18-20 total
- SMR for left ITB, hamstrings
- bench 2 x 5 x 155, 10 x 155
no spotter, had another 2 reps probably
everything else scrapped, no idea what happened. maybe i'm getting sick?
- SMR and stretch
awful.
SORENESS = none
ACHES/INJURIES = left knee worse, right toe
FATIGUE = total CNS shutdown
- warm up
- DLRVJ x 5-6
barely touching rim, worst in a long time. ~30. combo of whatever's making me lethargic plus worries about knee, even though it doesn't hurt while jumping, equaled some terrible freaking jumps.
- practiced some approaches and submax DSVJ x ~18-20 total
- SMR for left ITB, hamstrings
- bench 2 x 5 x 155, 10 x 155
no spotter, had another 2 reps probably
everything else scrapped, no idea what happened. maybe i'm getting sick?
- SMR and stretch
awful.
8014
Pics, Videos, & Links / Re: Jack Woodrup Jumping Video
« on: March 08, 2012, 10:27:27 am »
damn, nice job man. the first jump in particular looked really powerful.
8015
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 07, 2012, 11:40:35 am »
one of the oly lifters at my gym just got a pair of those. hard not to get hyped to lift when your feet are bright red. but he's tiny -- probably 5'3 -- so on him they actually just emphasize the smallness of his feet.
8016
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2012, 11:59:34 pm »
meh, you're not wrong.
BW = ???
SORENESS =
ACHES/INJURIES = low back a tiny bit post-training, left knee but only in certain movements/positions
FATIGUE = low
- warm up
- DSVJ x 3
30.5-31, very good
- DLRVJ x 13-15
better than the other day, best in a while. hanging on rim easily. 32.5-33. dropoff was pretty steep, did a few approaches with no jump after that.
- MR half tuck 3 x 30
third set best, right calf got a little tight
- squat MSEM 2 x 3 x 325
strong except first rep of second set
- bench 5 x 145, 3 x 155, 10(11?) x 165
lost count on last set, lol
- DB row 3 x 10 x 75
no 80 lb DBs in gym, will stick with 75 one more workout and then try 85
- ab roll out 3 x 10 x 145
- SMR x 30 minutes
- stretch x 40 minutes
took some extra time at the end to really dig in a few places. felt good. nice workout
EDIT: diet for the last two days:
yesterday
protein 174g
calories 2495
today
protein 208g
calories 2687
BW = ???
SORENESS =
ACHES/INJURIES = low back a tiny bit post-training, left knee but only in certain movements/positions
FATIGUE = low
- warm up
- DSVJ x 3
30.5-31, very good
- DLRVJ x 13-15
better than the other day, best in a while. hanging on rim easily. 32.5-33. dropoff was pretty steep, did a few approaches with no jump after that.
- MR half tuck 3 x 30
third set best, right calf got a little tight
- squat MSEM 2 x 3 x 325
strong except first rep of second set
- bench 5 x 145, 3 x 155, 10(11?) x 165
lost count on last set, lol
- DB row 3 x 10 x 75
no 80 lb DBs in gym, will stick with 75 one more workout and then try 85
- ab roll out 3 x 10 x 145
- SMR x 30 minutes
- stretch x 40 minutes
took some extra time at the end to really dig in a few places. felt good. nice workout
EDIT: diet for the last two days:
yesterday
protein 174g
calories 2495
today
protein 208g
calories 2687
8017
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 06, 2012, 01:28:22 pm »no way, it might show my time to be slower than it is.
thanks anyways
what's the mississippi method?
8018
ADARQ & LanceSTS - Q&A / Re: Problem focusing on doing good form on 1st rep?
« on: March 06, 2012, 10:32:43 am »
Just skip the first rep, start with the 2nd.
lol'd in real life.
8019
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: March 06, 2012, 10:30:51 am »
nice work man! looked pretty clean to me.
8020
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 06, 2012, 10:21:57 am »
thanks avishek. i'll try to take some video the next time i'm jumping at all well.
i do tend to do depth jumps only as a replacement when the court is unavailable for DLRVJs. i shy away from them in part because there's no easy way to get feedback other than the mirror and my own feeling: it's totally possible that i was jumping as high yesterday as on days where i feel great but there's no real way to know.
what would really help is the jump mat, which my gym has at another location, where it's never used. need to just go get the damn thing myself.
also yes, my eccentric is probably pretty slow.
i do tend to do depth jumps only as a replacement when the court is unavailable for DLRVJs. i shy away from them in part because there's no easy way to get feedback other than the mirror and my own feeling: it's totally possible that i was jumping as high yesterday as on days where i feel great but there's no real way to know.
what would really help is the jump mat, which my gym has at another location, where it's never used. need to just go get the damn thing myself.
also yes, my eccentric is probably pretty slow.
8021
Strength, Power, Reactivity, & Speed Discussion / Re: Strenght not correlating with jump....
« on: March 06, 2012, 10:10:42 am »
You are too far to the right. (edit: you are the heavy resistance trained line). Jump squats <50%, cleans, and depth jumps/pogos/broadjumps for 3 weeks. Deload for 1wk if necessary. Full ROM deep jump squats with 60-80% to maintain strength in all ROM, box squats, and continued depth jumps for another 3 weeks after a deload. You'll go up a few inches.
asstarded, do not do this.
8022
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 05, 2012, 12:17:08 pm »
yeah you don't need to gif it, you need to super slow-mo it.
8023
Strength, Power, Reactivity, & Speed Discussion / Re: converting dumbbell side bends to 45degree side bends
« on: March 05, 2012, 12:09:06 pm »
do them with a light weight and add more until it gets too hard. you are not going to get a meaningful answer on here.
8024
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 05, 2012, 10:18:51 am »
BW = 173.5
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
major crossover breakthrough, got at least 8 or 9 in a row at one point
- depth jump 3 x 3
no explosion at all
- speed box squat 10 x 2 x 245
- bench 2 x 3 x 155, 10 x 155
- DB row 3 x 10 x 75
- stretch
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate
- warm up
major crossover breakthrough, got at least 8 or 9 in a row at one point
- depth jump 3 x 3
no explosion at all
- speed box squat 10 x 2 x 245
- bench 2 x 3 x 155, 10 x 155
- DB row 3 x 10 x 75
- stretch
8025
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 05, 2012, 09:59:29 am »EDIT, never mind, i'm just being retarded.