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Messages - ARowe

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1
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 23, 2020, 03:11:43 pm »
Hello


I'm getting back into vert training. I still have a desire to dunk. I came so close before and have always felt like I have unfinished business. I want to start journaling here to help keep me on track. I browsed through this a couple of weeks ago to see what I was doing before that worked.

My vert sucks right now. I'd guess it to about 29". Over the last few weeks I've only grazed the rim a couple of times but am consistently within an inch of touching it.

I started squatting again within the last two months and have had a huge increase in appetite from it which has led to me gaining almost 10lbs. I think the weight gain has kept my vert stagnant despite the increase in strength.

Yesterday's workout:

jog warmup

dynamic stretching

short sprint at 50%

tuck jumps 2x10

pogos 2x12

4 rvj's with two sets of depth drops in between. I did a set of 3 then a set of 5 off of maybe a 20" box. First time doing anything off the box.





front squat 3x5 with 165lbs but only got 4 on the last set

I've been going back and forth between back squat and front squat.

My last back squat workout was 195 for 3x5 so I think my max is now approaching 1.5xbw. I'm currently weighing low 150's

Finished with two sets of single leg hamstrings curls on a machine.



Side note: I found a video of me jumping about 36" from 4.5 years ago. I think all I was doing was squatting and hang snatches and some yoga if I remember correctly. Unfortunately hang snatches aren't an option for me at the moment with my current gym setup but they seemed to work well for me.


cool man! hope all is good, been a while. :ibsquatting: :ibjumping:

You're a legend bro, I'm thankful for this site  :headbang:

And I'm so impressed with everyone that has stayed consistent journaling over the years lol unreal consistency



welcome back. is there a reason your RVJ reps are so low? greasing that groove was really important for me, a fellow not-very-high jumper. i'd do 4-5 from a short approach before i even did my first one from a full (four-step) run up. you might think about doing more RVJ, or putting them earlier in the workout, or both. just a thought.


I have been doing them until I have a jump where I feel like I'm declining. That day I did do a few warmups that I didn't count, like one submax svj, one submax one step, one submax rvj. And I may have done 6 max effort rvj's I can't remember but definitely no more than that. Thanks for your input, I'm still trying to find the optimal exercises, order, and volume so that I jump the highest during the workout and obviously get the best gains.

Looking back at the amount of volume I used to do throughout a workout I feel like my work capacity is pretty far off that right now. My mindset right now is to move on to the next exercise once I feel somewhat of a performance decline compared to the set before.

2
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 22, 2020, 07:30:10 pm »
Hello


I'm getting back into vert training. I still have a desire to dunk. I came so close before and have always felt like I have unfinished business. I want to start journaling here to help keep me on track. I browsed through this a couple of weeks ago to see what I was doing before that worked.

My vert sucks right now. I'd guess it to about 29". Over the last few weeks I've only grazed the rim a couple of times but am consistently within an inch of touching it.

I started squatting again within the last two months and have had a huge increase in appetite from it which has led to me gaining almost 10lbs. I think the weight gain has kept my vert stagnant despite the increase in strength.

Yesterday's workout:

jog warmup

dynamic stretching

short sprint at 50%

tuck jumps 2x10

pogos 2x12

4 rvj's with two sets of depth drops in between. I did a set of 3 then a set of 5 off of maybe a 20" box. First time doing anything off the box.





front squat 3x5 with 165lbs but only got 4 on the last set

I've been going back and forth between back squat and front squat.

My last back squat workout was 195 for 3x5 so I think my max is now approaching 1.5xbw. I'm currently weighing low 150's

Finished with two sets of single leg hamstrings curls on a machine.



Side note: I found a video of me jumping about 36" from 4.5 years ago. I think all I was doing was squatting and hang snatches and some yoga if I remember correctly. Unfortunately hang snatches aren't an option for me at the moment with my current gym setup but they seemed to work well for me.

3
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 23, 2013, 02:25:48 pm »
Mobility warmup

Jumps were weak compared to last time.. no springs. Idk why.. I hate the inconsistency of jumping.

Did a few short sprints

Whenever I have a shitty jump session it motivates me to hit the weights harder. Can't have the entire training session suck.

3x12 hyper extension

hang snatch
85x5 85x5 95x5 - form felt more efficient

squat - worked up to 235x5

step up machine 2x6

4
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 21, 2013, 01:07:33 pm »
last few days, havn't logged because i've been in the zone. I'm impressed with myself that I can get 3 hours sleep now and feel great when i wakeup.. wtf

10/27/2013

ssbar deep squat: 235 x 5


10/29/2013

ssbar deep squat" 235 x 5
simgle arm db bp: 90 @ L=3, R=5
single arm db row: 90 @ L=10,R=10

10/31/2013

single arm db dp: 90 lb @ L=6,R=7
single arm db row: 90 @ L=10,R=10



your baseline non-lifting strength is like 2x mine lol

i got old man strenf now :f

Is there an actual reason behind man strength? As in like, two noobs to lifting, one's 18, the other is 30...why does the 30 year old seem to be stronger most of the time?

A 30 year old is a more finely tuned machine. Knows his body better and how to get the most out of it. Body wisdom.

6
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 18, 2013, 02:40:54 am »
Hey man. What happened in the last year/year and a half? Did you work on vert at all?

I had a knee injury and then a shoulder injury that kept me out for a while. With the knee injury I kept doing upperbody but the shoulder injury was supposedly a nerve issue, neurologists think I have HNPP. Drs advised me not to squat as they said it could aggravate the nerve. It was weird, I couldn't raise my arm to the side or back at all. I didn't do any lifting for a while and was just doing physical therapy.

The shoulder injury happened a little over a year ago, I was training vert a little before then. In the past year there have only been a few sporadic jump sessions.


I have been back lifting for a while now but have only recently gotten back in to vert. I miss doing explosive lower body training, it brings out the freak in you :)

7
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: November 18, 2013, 01:19:06 am »
Getting that itch again, thought I would resurrect this thing.


I've been working on my imbalances and weak points, which were pretty bad. Improvements in those have really made a big difference and my mechanics feel much more efficient.

I haven't taken any official measurements but svj is ~30" and rvj ~35" based on my last jump session.



Workouts for now consist of :


-dynamic warmup focusing on increasing mobility

-weighted hyperextension warmup

-hang snatch 3 sets

-squat 3 sets

-step ups 3 sets


Doing a lot of foam rolling at home which has helped a tremendous amount.

8
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: December 20, 2011, 05:40:59 pm »
350lb squat weighing ~160.


<a href="http://www.youtube.com/watch?v=kYsTgHTlV8E" target="_blank">http://www.youtube.com/watch?v=kYsTgHTlV8E</a>

9
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 24, 2011, 04:00:44 pm »
Awesome squat, 2.25xbw is no joke for a // squat. How do you like the balancing smith machine for lunges?

I would much rather do regular barbell lunges but I don't really have any room to do them safely. The jones machine is as close as I can get to regular barbell lunges and is pretty safe. It still hits my glutes and hamstrings pretty hard. I've added a lot of weight to it and have noticed my legs have gotten bigger.

10
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 24, 2011, 03:44:49 pm »
10-22-11

dynamic warmup
10 yd sprints
a few svj/rvj

1x16 max tucks

2x5 pogos

4x5 24" dj's

squat warmup: 135x4 225x1 275x1

msem squat: 1x4x315   315x1 320x1 325x1 335x1 (pr)

lunges: 280x3e 280x3e 290x3e - all pr's


thinking I can get 355x1 on squat fresh which would be my goal of 2.25xbw


<a href="http://www.youtube.com/watch?v=tk-QKw8LWzc" target="_blank">http://www.youtube.com/watch?v=tk-QKw8LWzc</a>

11
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 21, 2011, 05:25:17 pm »
I was thinking about that, and I checked it again - I think you use a bit more speed and plant a bit more deep but I still maintain what I said back then - you could probably elongate the plant (plant with a longer "drop") and more to the side, like here: :ibjumping: and you might get higher.

If you can, it's worth trying I guess.



Next week I'll upload some footage with one step and 3 step vert... I think the shorter the runup the longer my strides are. I'll try to take a long plant step on rvj next session too.

12
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 21, 2011, 02:18:28 pm »
That looked pretty high. I liked the technique on the 2nd jump a bit more.

Thanks. You notice any difference in jump mechanics between those and ones from last year?

13
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: October 21, 2011, 01:49:38 pm »
Vert has been high as ever lately. Have been doing a modified version of the ARowe block lately.

These are my latest 10' attempts. Look like 36-37". I think that floor deadens vert a little bit... it has absolutely no spring... I like jumping off of concrete a lot better. Next week I'm going to a college gym which should have a nice floor... hopefully I will get a bit higher.

Dunked off of dribble up on 9'8 rim (pr) last week, gonna try to get a two hander.

Also had a dj pr of 30/5" off of ~18"

<a href="http://www.youtube.com/watch?v=Zb34VEJghPI" target="_blank">http://www.youtube.com/watch?v=Zb34VEJghPI</a>



Current routine is:

dynamic warmup
3x10yd sprints
a few svj/rvj's
1 or 2 sets of max tuck jumps (12-18 reps)
1 or 2 sets of pogos (5 reps)
4x5 24" dj's
squat warmup
msem squat 2x2-4
lunge 3x3

rest 4 full days then unleash vert




Hopefully I'll have a better vid up next week!

14
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 10, 2011, 06:49:33 pm »
wuzzup mayyne


Read a few pages back to figure out what you're doing now. Going back to long distance running and jump rope to improve fitness/conditioning... then get back into previous weightlifting program with improved conditioning to make it more effective?

15
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: August 04, 2011, 02:27:12 am »
Haven't posted in a while but I've been training. Getting very close to dunking again. Back to dunking on 9'8 rim.

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