Author Topic: AGC's journal  (Read 125906 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #45 on: May 27, 2011, 07:32:26 am »
-1
Gym

Squat: 1x10@165lbs, 2x8@275lbs, 1x10@300lbs (high reps but all pretty explosive)

Romanian DL: 4x8-10@120lbs

Unilat. calf raise: 4x25@50lbs

BIcep pulley: 3x10-12@80ish lbs

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #46 on: May 30, 2011, 05:36:54 am »
-1
3 hours of 4v4 yesterday.

Man, my hamstrings are sore from Friday and yesterday. I'm def gonna put more of a focus on strengthening them over the next few weeks, think that's gonna help a lot.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #47 on: May 31, 2011, 09:03:28 pm »
0
Well I got a fucking corked thigh AGAIN in bball last night...i seem to have thighs that are at a perfect height for big men to drive their knees into - it's really fucking annoying!! But I got ice onto it straight away and it already feels better than usual. So I should be good to go tomoro or at the latest, two days. Very annoying because I was looking for some squat PRs this week but I don't think it's gonna happen now.

(To add insult to injury we lost last night bad...just did not play good team ball and played a zone when we should have manned up - other team dropped three or four zone busting shots in a row before we switched. I had like 3 pts 1-2FG, 1-2FT in about 8-10mins before I got hurt and sat out).

JPMartin5

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Re: acole14's journal - DUNK OR DIE
« Reply #48 on: June 01, 2011, 12:55:23 am »
0
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!

BRO!  Keep working man.  you're really close.  inches are really hard to gain though.  it really comes down to consistency and intensity and intelligence.  I'm sure you know that by now though.

Keep it up!  as soon as you dunk, I wanna see some vids!  because that type of progress is impressive!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #49 on: June 01, 2011, 07:40:12 am »
-1
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!

BRO!  Keep working man.  you're really close.  inches are really hard to gain though.  it really comes down to consistency and intensity and intelligence.  I'm sure you know that by now though.

Keep it up!  as soon as you dunk, I wanna see some vids!  because that type of progress is impressive!

Thanks man.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #50 on: June 03, 2011, 02:12:42 am »
-1
50 posts!

Gym (no track because of thigh bruise)

Bench: 4x8 (explosive reps)@176lbs

Lat pulldown: 3x8@121lbs

Stiff-leg DL: 3x8-9@132lbs, 2x8@154lbs

Chin-ups (full, paused/no momentum): 5,5,6,5

Tri pulley: 3x10@66lbs

My leg is still kinda sore so didn't bother doing anything to aggravate it.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #51 on: June 03, 2011, 07:54:19 am »
0
Damn, your squat is so much more better than mine :strong:

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #52 on: June 03, 2011, 08:40:00 am »
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Damn, your squat is so much more better than mine :strong:

Thanks man! I have been focusing on it pretty hard for the last few months...

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #53 on: June 03, 2011, 11:00:44 am »
0
Mine's sucks so much right now.

After being able to consistantly squat 140 kg (308 lbs) as a close 1RM lift (could probably squat 145 or even 150), right now a 120 kg attempt is felt like a close to 1RM attempt. Basically it feels like what 140 felt like one month ago. ONE FUCKING MONTH AGO!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #54 on: June 05, 2011, 07:40:47 am »
0
About 3.5 hrs of ball today.

I had a few test jumps to see where I'm at. The rings at the YMCA I played at were def legit 10'. SVJs were pretty crap actually, only around 30'', a bit off my PR or 32''. Legs just weren't feeling it so didn't try too many. SLRVJs were hitting at my knuckles (~33-33.5''). Not bad for a quick test before ball and not really getting psyched up at all.

Decided I'm gonna start doing the Joel Smith SLRVJ peak cycle over the next few weeks and really focus on improving my SLRVJ:

http://www.adarq.org/forum/article-video-discussion/joel-smith's-one-leg-jump-peak-program/msg50251/?boardseen#new

I think it'll work well for me because I've got my bounding down pretty good over the past few weeks, and it incorporates some exercises that are pretty new for me so should see some solid results hopefully  ;D


Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #55 on: June 05, 2011, 08:49:08 am »
0
Yeah we'll see how it goes.

You're familiar with snatches and cleans, is your form good, or will you replace these with jumpsquats?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #56 on: June 05, 2011, 09:03:40 am »
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Yeah we'll see how it goes.

You're familiar with snatches and cleans, is your form good, or will you replace these with jumpsquats?

Yeah most of last year before I was vert training I was primarily doing upper body at the gym including heavy bench, bit of snatch, clean, push press etc. Nothing intense but I've done them before at least and didn't kill myself! The newer exercises for me are the jumpsquats and barbell step-up, haven't done much of them before.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #57 on: June 05, 2011, 12:56:19 pm »
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For the stepups I use 3 or 4 25 kg plates that fit the small bars (very small bar diameter). These are very stable one on top of another and I can do my stepups there since I don't have boxes.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #58 on: June 06, 2011, 08:33:24 am »
0
Week 1 of Joel Smith's SRVJ program - Weights#1

Deadlift: 3x8@176lbs

Clean: 4x5@75lbs (don't lol at the weight, haven't done these in awhile so easing into it)

Barbell Box step-ups, 12'': 3x6/leg@154lbs

Dumbbell calf raise: 3x20/leg@55lbs

Jump squats: 3x15@45lbs

Bench: 3x8@176lbs

Made a few modifications including: deadlifts to start to keep up strength development of my hamstrings, more calf raise reps and extra jump squat set
« Last Edit: June 07, 2011, 12:45:29 am by acole14 »

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #59 on: June 06, 2011, 03:54:21 pm »
0
Looking good man. As long as the deadlifts don't interfere with the plyos (meaning - they don't generate too much soreness that limits the plyo days) then it's all good.