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Messages - vag

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4936
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 08, 2010, 06:00:33 am »

7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D


Quote from: cowed77 on February 07, 2010, 10:56:58 pm
also vag, how heavy are you? are u able to dunk now?

~188lbs in the morning.
Of course i can dunk...
1 handed , 2 handed , pretty close to getting an off-the-backboard...
But the rim has to be set at 9'10'' LOLLLL :D

4937
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 05, 2010, 06:14:07 pm »
Quote from: adarqui on February 05, 2010, 04:44:58 pm
nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...

4938
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 05, 2010, 03:41:41 pm »
3 February 2010

BBall training. Exhausting...


5 February 2010

Weight at session : 193lbs , WTF , hope it was today's overeating + some water...

Dynamic warmup 5'

3x4 27'' depth jumps : average 23'' , max 24''
DJs performance has regressed , im guessing its fatigue from too much BBall action recently.

SQUATS:
Of course i did MSEM after recent discussion, looking down my log/stats seems im the perfect candidate for them.
Been training ~1,5 year at 5x5 , stalled , reactivity kinda sucks, trying to transfer strength to power, need i say more?
Did the reps wrong though , i wanted to do 3x3 and somehow i got confused and did 2x4. Duh... No big deal though.
Rest between reps : ~45''
Rest between sets : ~5'
4x1@209lbs
4x1@231lbs
MSEM felt awesome , max effort , min fatigue!
Also, last heavy squating was 10 December , maxing at 1x4@242 , so im really happy with this one.

BSS ( at the smith machine ):
3x6@132lbs

CALF RAISES :
3x12@308lbs


4939
Performance Training Blog / Re: Maximum Strength Effort Method
« on: February 05, 2010, 09:06:09 am »
Awesome , epic , jizz in my pants!!!

4940
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 02, 2010, 03:57:49 pm »

2 February 2010

Weight at session : 189lbs

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35

Reactivity test ( in my house again , too cold outside , based on 120fps hangtime ):
1x4 SVJs    : ~25''
1x4  9'' DJs : ~24 1/4''
1x4 18'' DJs : ~24 1/4''
1x4 27'' DJs : ~24''

Bleh...

BENCH PRESS :
2x8@121lbs
2x5@143lbs

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
2x6@165lbs

BICEP CURLS : 3x8 , 35lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x10@88lbs


4941
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 06:16:34 am »
Quote from: adarqui on February 02, 2010, 06:09:29 am
Quote from: vag on February 02, 2010, 06:03:24 am
That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read :) hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

peace

Yup... makes perfect sense, it was just what i was thinking too , the article comment was to emphasize how good that thing was! :D

4942
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 06:03:24 am »
That was a damn good article man , take it outta here and post it on the site! LOL

4943
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 05:02:51 am »
Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards


I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???


4944
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 01, 2010, 02:00:21 pm »

31 January 2010

BBall game

Last minute absences + in-game injuries left no substitutes for me.
Played all 40' of the game.
Deaddddd , im too old for that shit! :D



1 February 2010

Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine ( which is also picked from Kelly's articles ).
Did all exercises at the maximum suggested reps and difficulty progression.
Still too easy but its a great routine to do at off-days for glutes and abs activation


4945
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 29, 2010, 02:28:37 pm »

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D


4946
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 29, 2010, 03:54:37 am »
Quote from: cowed77 on January 27, 2010, 02:41:46 pm
Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?

On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/

depth jump = drop from a box and jump back up
depth drop = drop from a box and absorb the landing

4947
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 27, 2010, 02:08:23 pm »
Quote from: LBSS on January 27, 2010, 01:47:22 pm
Quote from: vag on January 26, 2010, 02:55:37 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.

lolz , thanks :D
Was some kind of light food poisoning or gastrenderitis.
im ok now , took 1 day off work, tons of sleep , overboiled rice and tea ;)

btw , i got so dehydrated , this moring i was ~180 instead of ~187. Couldnt help thinking how high id jump at that weight! LOLLLLLL

4948
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 26, 2010, 02:55:37 pm »

26 January 2010

BENCH PRESS 4x8@121lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\

4949
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 25, 2010, 04:46:19 pm »
Quote from: LBSS on January 24, 2010, 03:44:32 pm
Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Epic lifting!!!
Very curious to see how high you will jump!!!

4950
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 25, 2010, 04:32:45 pm »

24 January 2010

Core work ( 3x25 twists , 3x15 leg raise&lower, 3x15 back raises )
Lower stretch routine.


25 January 2010

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35.
3x6 9'' single leg on box jumps.

2x4 SVJs : max ~25,75''
2x4 Dropstep jumps : max 27''
BOOOOOOOOOOOOOOO!
I guess jumping inside my home with an 8,5' ceiling is not my thing...

Im doing the 27'' DJs in a 2-weeks-on/1-week-off fashion , this is my off week , hoping to get some good jumps this wednesday ( bball practice ).

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