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acole14

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acole14's journal
« on: February 27, 2011, 09:44:08 pm »
0
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




« Last Edit: December 30, 2017, 05:57:55 am by acole14 »

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #1 on: March 01, 2011, 12:15:33 am »
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1/3/2011

Plyometrics

Warm-up (run-thrus, dynamic drills - kick-butt, high knees etc)

Split-leg box jumps - 3x8

30m sprints - 80% effort - 4x

Depth drops from 18'' box - 4x6

Box jump-off jump-ons (I'm not really sure what the right name is, started on 20'', jumped down onto 2 feet then sprung back up on box, focusing on reactivity) - 4x6

Not an exhausting session but it was a good plyo workout (I hope) which is what I need.

Short-term goals: Need to build squat up to 130kgs! (285lbs)  :ibsquatting:

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #2 on: March 03, 2011, 03:02:58 am »
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3/3/2011

Gym sess

Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.

GHR - 5x10@40kgs (88lbs)

Back extension - 3x10 holding 10kg plate (22lbs)

Squat - 5x7-8@105kgs (231lbs)

Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #3 on: March 06, 2011, 07:48:40 pm »
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Gym - lower body weights

Trying to get leg strength up. Atm i'm prob gonna try and do two leg days and one plyos sess a week if I can (good time to try because uni only just started and there isn't much study to do yet!)


Back extension: 4x10 holding 22lb plate

Squat warmup: 2x5 @ 187

Squat: 3x5 @ 265 (1.5x bodyweight)

Calf raises: 2x10 each leg holding 50lb dumbbell

(Also did some upper-body stuff  :strong:, conc. curls, skull-crusher, tricep pulley, preacher)


adarqui

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Re: acole14's journal - DUNK OR DIE
« Reply #4 on: March 07, 2011, 07:35:34 pm »
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Body stats
Age: 21
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/shoes)

Current Jump stats
No-step: 29-30''
Running two-foot: 32''
Running one-foot: 32-33''

nice SVJ!


Quote
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!)

what kind of training did you do when you were 35 SLRVJ and 31 SVJ @ 18? just basketball etc? or what?




Quote

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

squat
lunge
ghr/reverse hyper/45deg hyper
calf raise

that's basically it imo.. if you make progress on those lifts/exercises, that'll hit every part of your legs properly and give you that power to achieve those goals.








Gym - lower body weights

Trying to get leg strength up. Atm i'm prob gonna try and do two leg days and one plyos sess a week if I can (good time to try because uni only just started and there isn't much study to do yet!)

i personally would get in some "plyo work" before each lifting session too.. it can be done in a very short period of time and really amps you up for your lifting portion of the workout.. you could do any of these prior: double leg bounds, MR halftucks, pogos, short sprints. etc.



Quote
Back extension: 4x10 holding 22lb plate

Squat warmup: 2x5 @ 187

Squat: 3x5 @ 265 (1.5x bodyweight)

Calf raises: 2x10 each leg holding 50lb dumbbell

(Also did some upper-body stuff  :strong:, conc. curls, skull-crusher, tricep pulley, preacher)



good work man 3x5 @ 265 is already at that short term 285 lb goal, now get it for 5 in the next 4 weeks or so :)

keep it up man

pc

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #5 on: March 08, 2011, 07:56:32 pm »
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thanks for the advice man! there's a track right next to the gym i go to so i will try and get some sprints/hurdle jumps in before lifting from now on. yeah back in the day i was part of an aths training squad at my local club with some pretty serious athletes. i usually did two sprint sessions a week and also i would try and do long jump training on a different day. basically was just doing what i was told, i had good coaching and my vert back then was really just a byproduct of good training- my main goals back then were sub-11sec 100m and 6.50m long jump (i got the jump just but never got the 100m!  :'()

here's a typical week i used to do just as an example (would struggle to do it now...)

mon: sprints - speed session/pyramid
warmups etc
2 sets of: 2x60m, 2x80m, 2x120m, 2x80m, 2x60m (all at 100% effort)

wed: sprints - 100m/200m endurance training block
4x150m/4x300m (at least 90%)

fri: long jump
technique and run-up practice, bounding, broad jumping and arond 5-6 full effort jumps

those were the days! i also played basketball recreationally during the winter/off-season, just mucking around really

BMully

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Re: acole14's journal - DUNK OR DIE
« Reply #6 on: March 08, 2011, 11:05:01 pm »
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what was your best 100m? atleast you didn't have to work from running 13 seconds  :'( I am pretty sure i'm running an 11something now, freshman year i ran 13 seconds last meet. Probably would have ran even slower earlier in the year.


acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #7 on: March 09, 2011, 05:04:12 am »
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my  :personal-record: for 100m electronic was 11.35 sec...not elite but i'm proud of it

running 11 something from 13 seconds is pretty good! it takes a lot of work to lose a second...

TheSituation

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Re: acole14's journal - DUNK OR DIE
« Reply #8 on: March 09, 2011, 08:56:12 am »
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my  :personal-record: for 100m electronic was 11.35 sec...not elite but i'm proud of it

running 11 something from 13 seconds is pretty good! it takes a lot of work to lose a second...

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acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #9 on: March 09, 2011, 08:35:44 pm »
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Gym - lower body weights

GHR machine: 3x8@99lbs

Squat: 1x8@253, 1x8@275, 3x6@297  :personal-record: @176lbs

Deadlift: 3x8@210lbs

(Also did bench press: 3x8@165lbs)

Felt good today. My squat has improved heaps over the last few weeks, felt I was ready today to go heavier and the 275lb set felt too easy so I decided to just go for it. Got pretty good depth, nearly parallel on every rep. Took ages just to get a rack because there was this group of jocks being really loud, hogging all the racks doing weird stuff like pull-ups and swiss ball bench press  :uhhhfacepalm:.

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #10 on: March 13, 2011, 01:32:35 am »
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Jumps

Did some jump tests today. The rims at the school I went to were a bit weird, it's on a hill so the court slopes up, one ring is a bit lower than 10' (prob about 9'10'') and the other is over 10' by an inch or two. So I took some videos on my phone and used the hangtime to calculate, SVJ was approx 0.79 (hard to be more exact with the video program i use, probably +/- 0.02) so 29-30'' would be a rough estimate (I'll post the video soon when I convert and rotate it...and set up a youtube account).
My RVJs were pretty crap, the surface was a bit slick cos it had been raining a bit but I was able to get a couple of inches over the high ring (so maybe 3 inches over 10').  123inches - 90.5 (standing reach)= 32.5''. Not great but not bad all things considered. Gonna try and get another jumping test done next week when I get a chance to go to an indoor court (my gym doesn't have one  :'()


acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #11 on: March 15, 2011, 10:36:59 pm »
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Gym/track

Dynamic warmup

Sprints: 4x50m

Depth jumps (20''ish - box came up to my knees): 3x6

Squat: 1x8@210lbs, 1x8@253lbs, 2x6@275lb

Lunge : 3 x 5/leg@143lbs

Single leg calf raise (unweighted): 2x40 each leg

Hard session! Doing some sprints/jumps before weights felt good. Think I'm gonna go for a side-goal of running a sub-12 sec 100m as well to measure my progress, haven't attempted to do so in about a year at least!


acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #12 on: March 19, 2011, 05:19:05 am »
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Gym/track

Dynamic warmup drills

Sprints: 6x50m

Bounding: 3x30m

Pogos: 6x6

2-step Hops, alternating leg: 3x20m

Jump squat: 3x6@143lb

Squat: 1x6@275, 3x5-6@297lbs, 1x3@308lbs  :personal-record: <----just to see if I could go over 300lbs

Lunge: 3x3/leg @143lbs

This session and the last one I've based on some of the sessions from the ARowe power block so all credit to him. I had a look at some of the vid's adarqui made featuring him and it seems to have worked for him! The man can jump.

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #13 on: March 21, 2011, 03:41:18 am »
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Gym sess

Deadlift: 3x8@210lbs

REA Squat: 3x7-8@121lbs (~36%1RM)

Bench: 3x8@165lbs

Conc. curls: 3x6@33lbs

Single leg calf raise with weights: 4x12/leg@44lbs

Preacher: 3x6@66lbs

Tough. Did things a bit out of order cos it was so busy. The whole track was closed for some bullshit hockey training so didn't get to sprint, DAMN!

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #14 on: March 25, 2011, 02:11:18 am »
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Jump test
Before I started today went to a outdoor court near the gym and did 6 SVJ tests. Got a fingertip or so above rim on all six attempts: 120 - 90.5 (standing reach) = 29.5 + a bit more (~1/2 inch over) ===> prob 30'' SVJ.

Before I started this journal I was around 29'' average SVJ, could sometimes touch ring, so I've improved nearly an inch in a month. Gotta keep pushing for progress!
Didn't do RVJs as it rained a lot this morn and I didn't want to risk injury (I nearly fell on my arse just dribbling around before the jumps  :uhhhfacepalm:), planning to do some Sun.

Track

Full stretch
Dynamic warmup
20m run-thrus X3
Full effort 60m sprints x 6

Gym

GHR holding 22lb plate: 3x8

Squat: 1x8@165lbs (warmup), 1x6@275lbs, 2x8@320lbs  :personal-record:

Calf raise holding 50lb dumbbell: 2x20 each leg

Bench press: 3x7-8@185lb

Lat pulldown: 3x6-8@154lbs

Been on fire lately with my squat. Out of all my lifts since I started the journal, this has imrpoved the most. At end of January this year, was struggling to do 253lbs, now can do 8 reps of 320lbs with good form.