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Messages - acole14

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1
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 15, 2019, 12:26:59 am »
I'm keen, I just completely fell off the rails leading up to Christmas/NYs. Need a bit of competition to get me going again!

2
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 05, 2019, 08:52:19 pm »
Glad your back is feeling better mate! It's great that it's in an area that can heal well and you can be back to 100%.

LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!

Firstly, lots of GHRs/back extensions, if they're OK to do. Secondly, SL box squats for 6-8 reps per set is very challenging. If you're not planning to build up to a big squat for awhile, this could be good maintenance. BSS@BW could be good too, not much back flexion.

Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!

I watched this video the other day and it gave me some great ideas for calisthenics-style core exercises. My top exercise recommendations would be: hanging and lying leg raises, pallof press, side twists with band, and supine window washers (legs straight or bent). Having the ability to exert and withstand rotational force equally well in both directions seems to be one of the best training goals to help with back issues.

3
400m Sprinting or Shorter / Re: Old Sprinters
« on: January 01, 2019, 06:48:32 am »
let's start it off at 11.73 for 100m @ 90 years old..

seriously folks, there's no "excuses", this proves it. heh.

unreal.



I think that was a 60m. Still awesome though.
A 90yo running 11.73 for 100m would be one of the most ridiculous things ever to happen.

4
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2018, 07:03:05 pm »
I'm hoping you've just strained your multifidus (at the base of the spine, near the coccyx, and almost running parallel with the spinal column). I remember that getting very tight on me when I was doing a lot of power cleans. Good luck!

5
Have to get used to sprinting on a treadmill.

bro. why.

I just see so much benefits with treadmill training turn over rate, muscle memory, motor neuron recruitment and other stuff, but it won't last long, because of lack of treadmill at high speed.

Again, all of those things will happen whether you sprint on a treadmill or on a track (which you have access too, right?). Plus, you won't be as restricted running on a track compared to a treadmill (and you nearly fell off at 23km/h).

6
Unfortunately the max speed of the treadmill at the gym is 23km/h.
I was going to gradually work up to 36km/h see how it feels but that's not possible anymore, will have to see if I can find another place to use just for treadmill or buy my own if financially possible.

You know, there's no speed limit on a track....

7
with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

That seems a little fast doesn't it? Be careful, don't end up on a gym fails YT compilation.

8
Basketball / Re: NBA 2018 - 2019 Season
« on: November 04, 2018, 07:45:22 pm »
some respect? he straight-up admitted to having sex with an incapacitated woman without her consent or even any reason to think she might consent under other circumstances. the fact that he doesn't seem to understand what he did doesn't absolve him or make it any better, it just means he's a fucking idiot in addition to being a rapist.

100%. I remember seeing an interview with rookie D-Rose and thinking that he was as thick as a brick. Not the type of guy you'd want to lavish with fame and millions of dollars at an early age.

9
Reading, Books, & Sheeit / Re: Book Journal
« on: October 30, 2018, 07:49:28 pm »
Yes, he was a great player. I lived in NM when he was dropped/retired, and it was a pretty big deal at the club (I went to the public gym/rec centre at their Arden st facility).

Also, this always cracks me up:

(5'8)


10
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 29, 2018, 12:09:40 am »
to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 :ninja: :ibsquatting: :ibjumping: :ibrunning:

*applause*

Scooby should ask himself: "Based on my training history, how complex can I make my training program before it becomes too hard to sustain for long periods of time?"

11
Progress Journals & Experimental Routines / Re: acole14's journal
« on: October 06, 2018, 11:29:50 pm »
Last time I checked I was at 22-23in svj. So I lost about 1-2 inches of vertical jump over the last year. Couldnt really train the last 3 weeks because of tendinitis.

Ah that's too bad mate. I'm away at the moment with limited wifi access so haven't responded, but I had a massive testing fail anyway. Went down to the courts early but I forgot it was school holidays - it was swarming rather than the typical 0-1 other players at that time. I ended up playing about 100 1v1 games with some 12yo kids :huh: Too crowded to really test svj properly and couldn't film, but I got some good ~35'' dsvjs once i got warmed up. So definitely not close to 37'' svj anyway.

I'm going to keep training like this at least until the end of the year as I'm only really hitting my stride now. I'm also planning on getting to the court once a week before work if possible. So if you want, keep it up and we'll see where we're at Dec 31st.

12
Great 3km time. Where does that put you for a predicted 5km?

13
Progress Journals & Experimental Routines / Re: acole14's journal
« on: September 24, 2018, 04:54:56 am »
Nice squats. Keep up the great work! Have you experimented with your elbow position on the squat rack? Textbook form has them lower but if you've found higher works better that's fair.

Thanks mate! Yeah I have noticed that during the years and it's definitely not textbook. I find that without the elbows a bit higher, I can't get enough of a 'shelf' for it to be comfortable, but I'll keep playing around with it. The best squatters seem to have them pointing straight down.

14
Progress Journals & Experimental Routines / Re: acole14's journal
« on: September 24, 2018, 01:25:31 am »
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  :huh:. I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

damn those SVJ's are looking GOOD.

yea your text was misleading, made sense when i watched the vid tho.. :D

i really loved front squats as well, just made my upper back feel to achy once i started getting good with them. probably should have stuck with them though (at the time). definitely felt a good boost in my quad power when FSQ'n.

Thanks mate! Haha yeah, I hate making those mistakes. Very late when I posted that.

Yeah, when I was training with aths squad, we did front squatting over winter. That, plus a lot of paused squat jumps, had me jumping really well even with no especially heavy weights lifted (max ~80-85 kgs x 10 from memory).

15
Progress Journals & Experimental Routines / Re: acole14's journal
« on: September 23, 2018, 09:45:10 am »
Video blocked from WMG on "copyright grounds".

130x5 FS is good though!

Lol. It picked up the song being played over the gym speakers. As if the music isn't awful enough on its own, now it's blocking my videos  :huh:. I erased the audio, it should be fixed soon.

Oh and I should have said 130kgs x 5 for back squat, not front. I wish I could hit 130 x 5 FS. I've just been doing 3x10 at 70-80kgs, that's plenty for my wrists atm.

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