Author Topic: acole14's journal  (Read 88376 times)

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acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #30 on: May 05, 2011, 02:51:21 am »
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Ball game

37-35 Win, my line: ~22-23mins, 7pts, 3-5FG, 1-2FT, 3-4 rebs, 1 Lebron chase-down (off my own turnover  :uhhhfacepalm:)

Recovery day today, trying to get my protein in and stretching, fucking sore and I'm gonna train tomoro  :o could be bad

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #31 on: May 06, 2011, 04:10:12 am »
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Jumps test/bball training

Bball training for an hour - layups, shooting drills etc.

5 or 6 SVJs - all around 30-31'' (touching ring or a bit over maybe)

5 SLRVJs - all around 33-34'' (getting halfway up my hand, had one good one where my take-off was perfect and was around knuckles)

About as high as last jumps test, but this time I was jumping off a concrete court (I always feel I jump higher on floorboards and turf over concrete). For a reference point a week before I started this journal I could JUST graze this particular rim on a RVJ. So I think what I'm doing is working, slowly but surely getting some gains  ;D


« Last Edit: May 07, 2011, 10:06:31 pm by acole14 »

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #32 on: May 08, 2011, 10:37:47 pm »
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Ran 4km yesterday, got a massive blister on my left foot  :uhhhfacepalm: I think it was my shoes, or just me not being used to running 4km anymore. Letting it heal today cos I've got ball tomoro night, just doing bw upper body and calf raises at home


acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #33 on: May 10, 2011, 08:21:31 am »
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GYM (no track due to foot blister)

Bench: 4x8@185lbs

Concentration curl: 4x6-7@33lbs

Incline fly: 2x12@33lbs

BSS: 4x10-12/leg@2x36lb kettleball

DL Calf raise: 3x15@88lbs

Tricep pulley: 2x15@around 60-70lbs

Bicep pulley: 2x15@same weight

Bball

50-26W, my line: 8pts, 4-9FG, 0-2FT  (:uhhhfacepalm:) couple of steals, assts, rbds...not a bad game but I missed some easy shots, blister was annoying me. Had so much adrenaline before the game, my SVJs were huge, easy 31'', was wrapping my fingers around the rim so maybe even 32'', which would be sick. Gonna vertec test this weekend when I go home (check out home-made vertec page to see it!)

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #34 on: May 15, 2011, 02:41:52 am »
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Bball

About 3hrs of pick-up games, 4v4, 3v3 etc. Lots of jumping, my legs feel pretty much like jelly. Been hard to get to the gym this week, had a lot of uni work to do but it's clearing up now so hopefully can get back to two-three gym/tracks a week.

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #35 on: May 17, 2011, 02:06:33 am »
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Track

Dynamic warmup

2x30 pogos

4x8/leg - single leg bounds (getting better at explosiveness on this one)

Gym

Bench: 1x7@165lbs, 3x8@187lbs

Squat: 1x10@165lbs, 1x8@275lbs, 1x6@319lbs

Lat pulldown: 4x8-10@132lbs

Iced knees after, nothing major but right's a bit sore from the extended bball activity as of late

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #36 on: May 19, 2011, 05:27:43 am »
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Track

Dynamic warmups/stretching

4x40m 100%

3x6/leg single leg bounds for dist

4x8 double leg bounds for dist

Gym

Bench: 4x8@187lbs

Squat: 1x12@165lbs, 3x8@275lbs

45deg hyper: 2x12-14@22lbs

Lat pull-down: 4x8@132lbs


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Re: acole14's journal - DUNK OR DIE
« Reply #37 on: May 19, 2011, 08:21:18 am »
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Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #38 on: May 19, 2011, 09:37:09 am »
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Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?

Yeah man, a bit crazy i know but it felt good afterwards...

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #39 on: May 22, 2011, 04:19:06 am »
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Track

Warm-up

2x40m sprints

...and that's all, started bucketing down with rain so I headed to the gym  >:(

Gym

Shrugs: 6x10-12@2x77lb dumbbells

Preacher curl: 4x8@80lbs

Tricep pulley: 3x10-12@143lbs

Squat: 1x10@165lbs warmup, 3x7@275lbs, 1x6@300lbs (getting it as explosive as possible)

45deg hyper: 2x10@22lbs

D4

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Re: acole14's journal - DUNK OR DIE
« Reply #40 on: May 23, 2011, 09:13:55 pm »
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How many more inches you need to dunk bro?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #41 on: May 24, 2011, 01:27:13 am »
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Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #42 on: May 24, 2011, 01:38:01 am »
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Speaking of work...

Track

Dynamic warmup/stretch

4x50m sprints

3x20 pogos

4x8/leg single leg bounds for speed

3x10 tuck jumps

Gym

BSS: 3x10@88lbs

Unilateral calf raises: 2x25 holding 50lbs

45deg hyper: 3x10-12@35lbs

I kept it pretty easy today cos I had a flu shot earlier (I'm going overseas in about 6 weeks for a month). When I was in the doctors they asked me when I last went and I couldn't remember, it's been at least 5+ years...the benefits of staying active and not being fat and unhealthy!

D4

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Re: acole14's journal - DUNK OR DIE
« Reply #43 on: May 24, 2011, 01:40:19 am »
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Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

That's cool dude, we're both at the same place right now.  Two single leg jumpers, who need 2-3" more.  Let's hope we both get it sooner rather than later. 
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

acole14

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Re: acole14's journal - DUNK OR DIE
« Reply #44 on: May 24, 2011, 09:17:34 am »
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Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

That's cool dude, we're both at the same place right now.  Two single leg jumpers, who need 2-3" more.  Let's hope we both get it sooner rather than later. 

Yeah for sure, good luck man.

Bball

47-23W, 3-10FG, no FT, 4assts, few boards, steals, 1 turnover (WEAK charge)

Well this was a good win but it felt like a loss, they were the bottom team and we just played like shit. I had a great first half (3-4) then I proceeded to go 0-6 in the second. We just weren't getting calls, the refs were calling weak as shit blocking fouls but not calling any shooting fouls on the wrists, arms...all six of my second half shots were missed layups in traffic, did not go to the line once  :rant:

Haha anyway a win is a win.