8686
Pics, Videos, & Links / Re: Home Made Vertec's
« on: April 25, 2011, 09:49:52 am »
what happens when your jump passes 36"?
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8687
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: April 25, 2011, 09:41:32 am »
May have PR'd yesterday afternoon. Got ~1" below wrist on a 9'7" rim. That's a 123" touch or 33" RVJ. Which would be a PR. On slippery, gravely asphalt.
So yeah, I'm counting that.
So yeah, I'm counting that.
8688
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 24, 2011, 11:32:07 pm »
BW = ???
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low to moderate
DIET = awesome
-warm up
cursory
-RVJ x 20-25
PR?
-eat
Went to the courts behind the middle school near my parents' house. Only had about 30 minutes so I did a quick warm up, a couple of sprints and then started jumping on a couple of different hoops. Two are really low, about 9'2" and one is more like 9'7" or 9'8". Jumps were okay, approaches generally felt much better, as expected. Got 0.5-1" below wrist on one jump on the higher rim, which would be ~32-33" or around PR-level, possibly PR. So that's good. Easy double hand grabs, most jumps around base of palm or ~31". Asphalt was a bit slippery, too. Got some on film, will try to figure out how to get them off my camera.
Then I went home and ate a metric ton of delicious food.
Happy Easter!
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low to moderate
DIET = awesome
-warm up
cursory
-RVJ x 20-25
PR?
-eat
Went to the courts behind the middle school near my parents' house. Only had about 30 minutes so I did a quick warm up, a couple of sprints and then started jumping on a couple of different hoops. Two are really low, about 9'2" and one is more like 9'7" or 9'8". Jumps were okay, approaches generally felt much better, as expected. Got 0.5-1" below wrist on one jump on the higher rim, which would be ~32-33" or around PR-level, possibly PR. So that's good. Easy double hand grabs, most jumps around base of palm or ~31". Asphalt was a bit slippery, too. Got some on film, will try to figure out how to get them off my camera.
Then I went home and ate a metric ton of delicious food.
Happy Easter!
8689
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 23, 2011, 08:02:18 pm »
you have very long, narrow feet. just an observation.
8690
Pics, Videos, & Links / Re: beast
« on: April 23, 2011, 07:54:30 pm »
inb4 roided to the gills.
8691
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2011, 06:36:33 pm »
last night:
BW = ???
SORENESS = none
ACHES/INJURIES = big toes, right ankle/heel (?)
FATIGUE = low
DIET = not good, slept late so not much breakfast
-warm up
-sprints 4 x 15y
-RVJ x a bunch
mostly meh but felt a LOT better than the other day, much smoother acceleration
-squat 3 x 5
275,275,265 == form okay but not great, depth good, lowered weight to get better form. relax the ego...
-BSS 3 x 5e
140,140,140
-core
--chin ups x a bunch
--prone toe touches x a bunch
--dips (full stop at bottom) x a bunch
-stretch
right peroneal and right ankle started hurting a bit. could be because the top two eyelets in my right shoe just ripped through, so i couldn't lace them all the way up. wtf. need new shoes.
BW = ???
SORENESS = none
ACHES/INJURIES = big toes, right ankle/heel (?)
FATIGUE = low
DIET = not good, slept late so not much breakfast
-warm up
-sprints 4 x 15y
-RVJ x a bunch
mostly meh but felt a LOT better than the other day, much smoother acceleration
-squat 3 x 5
275,275,265 == form okay but not great, depth good, lowered weight to get better form. relax the ego...
-BSS 3 x 5e
140,140,140
-core
--chin ups x a bunch
--prone toe touches x a bunch
--dips (full stop at bottom) x a bunch
-stretch
right peroneal and right ankle started hurting a bit. could be because the top two eyelets in my right shoe just ripped through, so i couldn't lace them all the way up. wtf. need new shoes.
8692
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2011, 02:10:14 pm »
TO DO for this weekend
Friday
volume workout
Saturday
stretch a lot
Sunday
caff up, go to courts near parents' house WITH A BALL, jump a lot
Friday
volume workout
Saturday
stretch a lot
Sunday
caff up, go to courts near parents' house WITH A BALL, jump a lot
8693
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2011, 02:09:19 pm »
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
god dammit
x2 , #$%#$%#$%#
Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:Quote==========================================================
Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3
Jump with weighted vest x 3 rest 5 minutes regular jump x 3
*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation
* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.
==========================================================
Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...
Yeah I wish I had easy access to a lower rim. There are some behind the middle school near my parents' house but I don't know of any in my neighborhood. I'm gonna be out there on Sunday for Easter so I will try to make a trek over to the courts if it's not raining. I want to measure the rims there, at least. I could definitely get pumped for 9'8" if I had a ball with me and could actually try to dunk.
Never caff'd up for dunking specifically because I almost always work out at night, and caffeine keeps me awake for hours. Actually, if I can swing a workout before Easter dinner on Sunday, that might be a good plan. Just drink a ton more coffee than usual, head to the short rims (sounds like short bus) and go for it.
My approach speed increases at lower rims, because at higher rims I have the tendency to take an even longer last step and go slower so I have more time to apply force, but this is while using an one-leg jump. Not sure what kind of jumping you use.
But on lower rims I can go quicker since the rim is lower and my approach becomes better.
This actually rings true for me. I jump DL but I think I slow down because I'm worried about having enough time to actually apply force. Really, overthinking has always been a problem for me. It's easier to flow on lower rims, too, because I don't have it in mind that I have to try as hard just to touch the damn thing. When I do get good approaches (once in a while) I get PR's or near PR's.
8694
ADARQ & LanceSTS - Q&A / Re: proper way to lean down/diet/lose weight
« on: April 22, 2011, 09:43:58 am »so I have a faster metabolism than the average person. I lift weights 3-5x a week and play ball 3-4x a week. I used to eat whatever the hell I wanted, whenever I wanted (fast food everyday) easily over 3000 calories a day. This routine kept my weight at maintenance.
I dieted twice before and both times I kept the same exercise routine, ate healthier, and limited calories to 1600-1800 a day. After a week I would drop like three pounds, then one pound a week for like two more weeksa and then I would plateau and just stop my diet. I go back to my normal eating habits and put the weight back on real quick, like 1-2 weeks.
Was 1600-1800 calories TOO little?
Right now I am about 13%BF, 150lb and wish to drop 5 more lbs, while building a lil muscle. I lost 2 lbs so far, since my diet I started last week. This time I'm eating cleaner, and eating 2000-2400 calories a day while getting about 150g of protein a day (sometimes a lil less) and taking fish oil supplements. I usually eat stuff like turkey/cheese sandwiches, subway, roasted chicken (no skin), pb&j, fruit/veggie juices, and bananas.
Am I dieting the right way this time? I want to drop to 145, then go back to being able to eat whatever I want as much as I want without gaining weight, staying at 145. How do I do this?
BTW, my natural bodyweight is about 140, which is where I always was before I started lifting and bulking up last year. To bulk, I had to eat like a monster, forcing myself to eat when I didn't even want to. Whenever in my life I just ate however much I wanted of whatever I wanted, I would always be at maintenance, except when I came off those two diets.
see signature.
8695
Introduce Yourself / Re: for 45" running vert
« on: April 21, 2011, 12:50:02 pm »
where do you have a leg press than you can add that much weight to.
8696
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 21, 2011, 12:48:39 pm »
+1 on your lob skills. practice makes perfect, i guess. two handers looking nice.
8697
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 21, 2011, 09:43:29 am »
from last night:
BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good
RVJ session
-warm up
-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
BW = 169.9
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = moderate
DIET = good
RVJ session
-warm up
-jump x a bunch x 20-25 minutes
i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.
8698
Pics, Videos, & Links / Re: beast
« on: April 20, 2011, 05:36:41 pm »holy jesus wtf is that.
Don't know. Squat DR with a tan?
yeah probably that plus favorable cam angle.
8700
Strength, Power, Reactivity, & Speed Discussion / Re: Rankings
« on: April 19, 2011, 03:00:48 pm »i think 1RM estimates are notoriously idiosyncratic and unreliable. i remember a vid of some kid doing something insane with sumo DL, like 600 x 22, but he said his 1RM was 660.
sounds like you got TROLLEDolololol.
do not understand.