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Messages - fast does lie

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2461
Basketball / acquille carr goes for the dunk
« on: March 02, 2011, 06:33:07 pm »
<a href="http://www.youtube.com/watch?v=WdS9D2tbR2E" target="_blank">http://www.youtube.com/watch?v=WdS9D2tbR2E</a>

goto about 1:40

2462
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: February 18, 2011, 03:03:00 am »
Been slacking a lot lately, lol.

going to ball in the morning for few hours than hit the weights.

2463
Progress Journals & Experimental Routines / Re: Kingfish
« on: February 03, 2011, 01:53:12 am »
What is your running 1 leg vertical?  Is it significantly higher than your 2 leg running vertical?

2464
<a href="http://www.youtube.com/watch?v=Darjm0Mu5t0" target="_blank">http://www.youtube.com/watch?v=Darjm0Mu5t0</a>

1:00 sick spin

<a href="http://www.youtube.com/watch?v=28sTNlD2uVY" target="_blank">http://www.youtube.com/watch?v=28sTNlD2uVY</a>

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

NICE

2465
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 29, 2011, 09:09:40 pm »
1/29

cardio 30 min

deadlift- 2x10x135, 5x155, 2x4x185

decided to do angled leg press- 20x (4x45lb plates), 20 x (6 45lb plates)  not too tough to do.

2x25 situps


2466
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 27, 2011, 05:33:11 pm »
1/26

about to go hoop it up in am league.

Vertical seems to be declining... not sure why.  Tested on a vertical jump stick and was at about 23 inch standing, 25 in running.

well, make sure you're testing in the 'same way' each time, so it doesn't vary just based on the circumstances/different hoops etc.. i mean i know how high im getting on a bunch of diff hoops, i keep track of how high i am on each one basically, just in case there's differences..

could just be some fatigue but i wouldn't worry about it right now, keep leaning up and improving strength, it'll all fall into place once you focus a bit more on power etc.

pc

meh, i think i just over calculated my vertical months ago. 

1/27

jogging 30 min
half machine squat - 20x200lb, 20x220 lb
squat- 10x135, 2x6x155
incline bench press, 10x95, 6x115, 6x135
dips 2x5x120
seated calf raise, 1x10x90, 15x70
sit ups 2x30

before workout, ate a football gyro meal.  i really don't know why i did it, just very detrimental to my goal of hitting 33+ vertical...


2467
Old Journals / Re: New Member, would appreciate some feedback
« on: January 26, 2011, 05:03:00 am »
Nice, great stats for great potential to be a good d3 pg.  Wish i had a wingspan like that.  Can you grab the rim with ease?

2468
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 26, 2011, 04:45:15 am »
1/26

about to go hoop it up in am league.

Vertical seems to be declining... not sure why.  Tested on a vertical jump stick and was at about 23 inch standing, 25 in running.

2469
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 24, 2011, 12:26:17 am »
1/22

cardio 20 min

deadlift- 2x5x135, 5x155, 3x175, 3x205, 3x225

cardio 20min

weight 177 lb.

been eating way too unhealthy and way too many kcal, around 4k today, and over 5k few days ago.

2470
Basketball / Re: Cezar Guerrero - insane crossover - high school
« on: January 21, 2011, 07:05:17 am »
its st john bosco...... he got short legs so very quick and change of direction, no elevation tho.

2471
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 20, 2011, 09:53:47 am »
1/19

20 min light cardio

squat - 10x 95, 5x135, 5x155, 5x175

seated calf raises- 10x45, 7x70, 7x90

chin ups - 7x70, 6x85, 6x100

weight 176

2472
Basketball / Re: Older Nba Dunk Contests - When *IT* MATTERED.
« on: January 19, 2011, 01:51:20 am »
they actually warmed up before the dunk contest and took it seriously.  today the dunk contest is catered to celebrities and homosexuals.  FUCKIN GAY!

2473
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 18, 2011, 08:04:32 pm »
1/16

treadmill 20 min, eliptical 30 min , burned ~ 550 kcal

bench press maintenance- 10x 95, 8x135, incline 6x135, 6x135

rows, 7x135, 7x 150

situps , 25

weight - 177lb

weight is going down nice, came here @ 181.

pc!


hell yea, i actually came here at 179 and then it got up to 182, now its down to 177.

2474
Old Journals / Re: sebastian telfair/stephon lolbury's journal
« on: January 18, 2011, 07:47:56 pm »
:welcome:

330lbs ATG squat @ 180lbs bodyweight and 24'' vertical is a weird combination. One would expect you to be jumping higher. 25% bodyfat is an issue for sure but still , 24'' is too low for your ( BIG! ) relative strength.
What about your running vertical with 1 and 2 legs?

Notice its a machine squat, which is like night and day compared to free weight barbell squat.  My running vertical with one leg has to be atleast 3 inches higher.

4% difference isn't exactly night and day...

" Researchers from Drake University (Des Moines, Iowa) wanted to determine this, so they tested the one-rep-max strength of 32 trained lifters for the free-weight bench press and squat and compared them to their one-rep-max strength for the Smith machine versions of these two lifts. As reported in the Journal of Strength and Conditioning Research, bench press strength was about 16% higher for the free-weight bench press as compared to the Smith machine bench press. However, squat strength was about 4% greater for the Smith machine as compared to the free-weight squat.

The scientists suggested the fixed path of the Smith machine bar led to lower strength for the bench press, because the straight up-and-down motion does not follow the path most people use for this lift. They also concluded that the small strength increase for the Smith machine squat might be due to the reduced need to maintain balance."

source: http://findarticles.com/p/articles/mi_m0KFY/is_9_23/ai_n15733232/

smith squats has other benefits too: http://findarticles.com/p/articles/mi_m0KFY/is_5_26/ai_n27503426/


I never used smith machine, the 330 was free motion squat which is different from smith machine.  it looks like this:


2475
Old Journals / Re: 24 to 36 in vertical in 6 months possible?
« on: January 16, 2011, 10:50:32 pm »
1/16

treadmill 20 min, eliptical 30 min , burned ~ 550 kcal

bench press maintenance- 10x 95, 8x135, incline 6x135, 6x135

rows, 7x135, 7x 150

situps , 25

weight - 177lb

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