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Topics - acole14

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1
Old Journals / 2013/2014 Rankings Thread
« on: September 23, 2013, 08:32:06 am »
Attention gentlemen*,

It has become increasingly clear to me that this board is suffering a severe lack of testosterone. I blame this on solely on Raptor and his general pussy-ness lately (see: I want to front squat but I can't). However, every true man knows that the best way to jack up those testosterone levels is to get into the gym, track or court and push yourself to levels you never thought possible! Get those PRs, post them here, and literally see your balls swell like ripened tomatoes as other puny child-men gasp in awe and women are transformed into Miley Cyrus at the VMAs, but hotter and less tongue action.

Rules (adapted from the old Nightfly thread):

-Must be official: preferably video, list of times off website is acceptable in most cases if it's clear that it's you and you aren't known as a bullshitter (other people might have different views on this)

- For relative strength, bodyweight needs to be supplied as well, either pic or vid

- If sprints are hand-timed (not self-hand timed, but hand-timed by a reliable third-party), I'd be happy to simply convert them using the old 0.24 for <300m, 0.14 for >300m. Discuss.

- For vertical jumps, should ideally be against a measured ring if outdoors (indoor as well if there's doubt about whether it's legit), jumps against non-measured rings should still be put up though, we have vag the human vertec on hand if needed!

- The old thread used nothing higher than 5RM to estimate 1RM. I can see the rationale behind this but I also think this should be up for discussion. (Use adarq's built-in 1RM calc or this calc: http://www.exrx.net/Calculators/OneRepMax.html)

* I will edit this in the rare event that this site gets more female athletes again

----------------RANKINGS--------------------

Lifts

*Relative strength list


Back squat

#1 LBSS - 350lbs@171.6 = 2.04xBW: http://www.youtube.com/watch?feature=player_embedded&v=_i48vau718c

#2 T0ddday - 405lbs@200lbs = 2.03xBW

#3 acole14 - 341lbs@172lbs = 1.99xBW: http://www.youtube.com/watch?v=BknoBzx3pxU
http://i1126.photobucket.com/albums/l601/acole14/2ad0a48f-69c5-4caa-84a2-b2837a4e60b8.jpg

Front squat

T0ddday - 365lbs@200lbs = 1.83xBW

Traditonal deadlift

T0ddday - 550lbs@200lbs = 2.75xBW

Romanian Deadlift

Bench press

T0ddday - 300lbs@210lbs = 1.43xBW

Full clean

Power clean

T0ddday - 298lbs@200lbs = 1.33xBW

Snatch

*Absolute strength list


Back squat

T0ddday - 405lbs

acole14 - 341lbs

Front squat

#1 - T0ddday - 365lbs

#2 - entropy - 291.5lbs : http://www.youtube.com/watch?feature=player_embedded&v=Zy4QRKTXCcE

Traditonal deadlift

T0ddday - 550lbs

Romanian Deadlift

acole14 - 297lbs: http://www.youtube.com/watch?v=NsR_X-41nkY

Bench press

#1 T0ddday - 300lbs

#2 Mutumbo000 - 249lbs: http://www.youtube.com/watch?v=bofwOgU1Sew

Full clean

Power clean

T0ddday - 298lbs

Snatch

Sprints

30m

40y

T0ddday - 4.4ht

60m

#1 T0ddday - 6.86 FAT

#2 Mutumbo000 - 7.46 FAT

100m - leader officially titled "fastest guy on the forum"

#1 T0ddday - 10.81 FAT

#2 Mutumbo000 - 11.37w FAT: http://www.athleticssa.com.au/wp/wordpress/wp-content/uploads/2013/10/Season-Opener-12-10-13.pdf

#3 acole14 - 12.10 FAT: https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/AADrx_RosAKNuNl9vvFC-wp5a/Round11/Yellow-rnd11-individual-19Mar14-930aM.pdf

#4 Seifullaah - 14.41 FAT

200m

#1 T0ddday - 22.66 FAT

#2 Mutumbo000 - 23.15 FAT: http://www.athleticssa.com.au/wp/wordpress/wp-content/uploads/2013/10/Season-Opener-12-10-13.pdf

#3 acole14 - 25.36 FAT: https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/AACpvv5sSWQAqhjbpQdZn3m0a/Round10/Yellow-rnd10-ind-25feb14-1200-hammer-update.pdf

400m

T0ddday - 50.94 FAT/49.5ht

800m

T0ddday - 2:16.5

Distance in 45 seconds

T0ddday - 347m

4x200m with 2min recovery

T0ddday - 1:47

3x300m with 2min recovery

T0ddday - 2:18

Jumps

Standing vertical jump

T0ddday - 35''

acole14 - 34'': https://www.youtube.com/watch?v=5x4ndgE__FE

Running vertical jump (1 foot)

T0ddday - 36''

Running vertical jump (2 foot)

T0ddday - 38''

Broad jump

#1 - T0ddday - 10'2''

#2 - acole14 - 9'6'': http://www.youtube.com/watch?v=sdh2MCVwvGE

Reactive broad jump x 5

T0ddday - 52'

acole14 - 48'6''

Standing triple jump

T0ddday - 28'6''

Throws

Overhead Backward Shot Toss (16lbs/7.3kgs)

T0ddday - 52'








2
Article & Video Discussion / SVJ of Turkish basketball players
« on: May 22, 2013, 05:59:00 am »
If you hate your SVJ, don't feel too bad. I just read this study where they ran a bunch of fitness/power tests on twelve Turkish 'First Division' bball players. Here are the average stats:

Age: 25.1 years

Weight: 93kgs

Height: 195cm

Body fat %: 10.0

And the test results:



They had to keep their hands on their hips but still, wtf is up with S&C studies reporting these insanely low VJ numbers? I remember there was another article posted awhile ago showing sprinters and O-lifters jumping less than 50cm.

3
CALL EM OUT / JumpHigher Science
« on: May 21, 2013, 12:03:59 am »
Check out this new vert program released in March this year. Haven't tried it of course so it might be a good program, but it ticks all the scam boxes: testimonials, "bonus added value", money-back guarantee, ridiculous claims (6 inch increase in 42 days) etc. It even claims it's based on published research from Australian Sports Journals, then posts a picture of the most fake journal I've ever seen:



http://www.jumphigherscience.com/



4
Cool article by Joel Smith on different types of vert trainees (Adarq gets a mention):

http://www.just-fly-sports.com/the-five-elements-of-dunking/

5
Article & Video Discussion / Nice article on common vert mistakes
« on: May 06, 2013, 09:43:52 pm »
Here's a good article I read today on simple vert training mistakes - all very basic stuff but I think a lot of people new to training for vert would benefit from reading stuff like this (I know I would have).

http://www.stack.com/2013/04/30/jump-higher-plyo/

6
ADARQ & LanceSTS - Q&A / Lifts when recovering from stress fracture
« on: November 20, 2012, 08:43:51 pm »
Hey Adarq/Lance,

I've been resting the last couple of weeks due to a minor stress fracture in the fibula/tibia head on my left (jumping) leg. It basically feels good to go now, so I want to start phasing in lifts and eventually plyometrics/sprints/jumps when it's had a few more weeks to rest.

My question is, in terms of lifting, are there any lifts I should avoid during this time (i.e. excessive weight-bearing like heavy squats)? I was doing squats 3x/week before I stopped a few weeks ago (work up to 1x3, work up to 1x6, and a 4x10). I'm thinking the fracture came about from playing basketball and doing max sprints not fully recovered from squatting. Other lifts I was doing include RDL, TKEs on leg extension, power cleans, calf raises (seated and standing with DBs/BB). I also foam roll and stretch the lower body 1-2x a day.

Thanks for any help, appreciate the time.

8
ADARQ & LanceSTS - Q&A / Endurance training effect
« on: March 19, 2011, 09:52:00 pm »
This is something I've been wondering: what would be the effect of mixing in low-intensity endurance training once/twice a week on explosiveness and reactivity? For example, if you had a pair of identical twins with the same RVJ, with identical training programs for vertical (involving plyos, lowerbody weights etc) but one twin ran 2 miles twice a week in addition to this and the other did not, how would their vertical differ after 3 months?

I'm asking because I've never really had to train for endurance and so don't really know anything about its effects. I know that the general opinion is that you can't adapt your body for high level endurance and high level power at the same time (e.g. skinny marathon runners who probably can't jump over a phonebook), but can you train for vertical and still keep up a decent level of aerobic fitness as well? Or is any level of endurance training (running, swimming, cycling) counteractive to power development?

9
Progress Journals & Experimental Routines / acole14's journal
« on: February 27, 2011, 09:44:08 pm »
Body stats
Age: 22
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/bball shoes)

Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''

Long-term goals

No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''


Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)


27/2/2011 - Lower body weights

Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs

This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.

Plyo workout next in a couple of days.
 :ibjumping: oh yeah





10
Introduce Yourself / Hello from Aus
« on: February 23, 2011, 11:03:25 pm »
Hey all,

I'm a 21yo bball player from Melbourne, Australia, (6'0'' in shoes, 81kg (178lbs) standing reach 7'7''). A couple of months ago I watched a vid that was on SI.com about those APS shoes that help you jump higher, and it showed the reporter who was about 6'1'' or so dunking in regular shoes and then in the APS shoes. Of course the shoes are total BS but for some reason it really inspired me to start training seriously for vert. Back when I was younger , around 18 I prob had around 35'' 1foot RVJ thanks to years of sprint/long jump training but over the last few years other things took priority, study mainly. Around 3 mths ago I'd prob gone back to around 29-30'' RVJ and could barely touch ring! Needless to say it was embarrassing to me so I started researching online and found this blog. Been reading for a few months now and also watching adarqui's sweet youtube vid's and thought it was time I joined in. Lately I've been doing a schedule of plyo's and trying to increase squat/deadlift (atm I'm at 275lbx3 and 210lbx6 respectively) in pursuit of my ultimate goal: 38'' RVJ and be able to dunk consistently. Lookin forward to getting advice and contributing to the site along the way!

cheers,
acole14


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