8746
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 27, 2011, 09:11:23 am »Haha. Good luck on Thursday. That's a lot of crossing out today.
haha thanks dude. whatever, got a fake
so i'm still happy.
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.
haha thanks dude. whatever, got a fake
so i'm still happy.
8747
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2011, 11:13:27 pm »
BW = 172, fat
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low
DIET = good but should have had a snack in late afternoon
session 2 : power
- warmup
took my sweet time, lots of rollering and stretching...been a tense couple of days
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
no space, subbed DL 4 x 5 x 18" -- mostly pretty unexplosive but a few good reps
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
no space, subbed ME broad jump x 10 -- max 9' PR! (lol, first time I'd done these in forever)
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
125,125,125,125
- MSEM squat: 2 x 4 (~90%)
285,285 -- kept same weight to work on form, feel good about it
- BSS : 3 x 3
- core
ran out of time
- stretch
So pretty much didn't adhere to the plan at all, still feel okay about this workout. Better luck on Thursday.
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low
DIET = good but should have had a snack in late afternoon
session 2 : power
- warmup
took my sweet time, lots of rollering and stretching...been a tense couple of days
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
no space, subbed DL 4 x 5 x 18" -- mostly pretty unexplosive but a few good reps
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
no space, subbed ME broad jump x 10 -- max 9' PR! (lol, first time I'd done these in forever)
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
125,125,125,125
- MSEM squat: 2 x 4 (~90%)
285,285 -- kept same weight to work on form, feel good about it
ran out of time
- stretch
So pretty much didn't adhere to the plan at all, still feel okay about this workout. Better luck on Thursday.
8748
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: April 26, 2011, 10:41:51 am »^^^
this is stealing
Stolen, copied/pasted from another source.
Cover your eyes LAMP.
it's not stealing, you unbelievable idiot. it's freely available at the link you provided and you gave a citation, rather than trying to pass it off as your own work. good job.
torrenting something that someone else has produced and copyrighted is stealing.
8749
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 26, 2011, 07:41:28 am »just bought me some nike zoom waffle racers. let's see what the hype is all about.
Hey man, I just got nike zoom waffle racers as well. I have the version VII. Which one did you get?
same, the red and grey ones. they're butt-ugly but i don't care as long as they feel right when i jump.
8750
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 25, 2011, 10:44:07 pm »LMFAO, dude eats a fucking choclate egg on EASTER, so lets KILL HIM!
rofl, tough crowd in here.
it's not that there's a tough crowd, it's that sickenininin is a moron.
8751
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2011, 09:27:51 pm »
just bought me some nike zoom waffle racers. let's see what the hype is all about. 
8752
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 25, 2011, 06:46:03 pm »Why the crappy diet Andrew & all that sugar/chocolate?.
It will drain you of everything & you will constantly feel like $hit. You know how important diet is man.<a href="http://www.youtube.com/watch?v=dBnniua6-oM" target="_blank">http://www.youtube.com/watch?v=dBnniua6-oM</a>
If I could neg this post 1000 times, I would. Unfortunately, I am limited to one neg.
What Sean said x one million.
8753
Pics, Videos, & Links / Re: Home Made Vertec's
« on: April 25, 2011, 09:49:52 am »
what happens when your jump passes 36"?
8754
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.
8755
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!
8756
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.
8757
Pics, Videos, & Links / Re: beast
« on: April 23, 2011, 07:54:30 pm »
inb4 roided to the gills.
8758
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.
8759
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
8760
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.