Author Topic: acole14's journal  (Read 107594 times)

0 Members and 1 Guest are viewing this topic.

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #60 on: June 06, 2011, 08:23:27 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.
Yeah for sure, just gonna keep them light (no heavier than what I did last night) and mix it up with some 45deg hypers

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #61 on: June 07, 2011, 12:45:04 am »
0
Week 1 of Joel Smith's SLRVJ program - Plyos#1

Dynamic warmup

30m Bounds: LRLRLRx1, LLRRx1, LLLRRRx1, LLLLx1, RRRRx1

50m Bounds: LRLRLRx2

Hurdle jumps: 6x4

Pogos: 2x50 (started raining hard, missed last set but no big deal)

I used a brand new soccer pitch built right near my house to do these, really soft turf...much better than riding for 15 mins to the nearest track

« Last Edit: June 07, 2011, 03:59:03 am by acole14 »

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: acole14's journal - DUNK OR DIE
« Reply #62 on: June 07, 2011, 03:46:11 am »
0
No single leg (LLLL and RRRR) bounding?

And you have hurdles at that field?

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #63 on: June 07, 2011, 03:58:26 am »
0
Whoops :uhhhfacepalm: I forgot about the LLL/RRR ones lol. They were good, really killed (I'll modify the post). And for hurdles I used some benches they had there at the pitch. Not the right height I know, but I'll be at the track for the next session so I'll use proper hurdles then.

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #64 on: June 07, 2011, 09:44:35 am »
0
Bball game

52-45 L, my line: 3-5FG, 1-3 3pt, no FT, no TOs (I think I only have one or two in 5 games - PR for sure!), few assists

Lost, but a pretty good loss - they just had one big guy who absolutely killed our guy, he must have got 25pts. We were right in it til 2-3mins to go when we had to start chucking threes. Just like last week we just didn't switch defenses quick enough (we played 1/2 crt man-2-man when we should have played 3-2 zone or box+1)

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #65 on: June 09, 2011, 08:09:11 am »
0
Week 1 of Joel Smith's SLRVJ program - Weights#2

Push press: 4x5-6@110lbs

Squat: 1x8@154lbs (warmup), 1x6@264lbs, 1x6@286lbs, 1x6@308lbs (focus on explosiveness)

Single leg calf raises with 55lb dumbbell:3x20

Jump squats: 3x10@44lbs

Bench press:  1x8@154lbs, 2x8@187lbs (NBA draft combine style baby!)

*Minor deviations: few more push press reps, 3x10 jump squats instead of 2x15 (slightly easier on my left knee which was a little bit sore after squats)

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #66 on: June 10, 2011, 02:11:04 am »
0
Week 1 of Joel SMith's SLRVJ program - Plyos#2

Dynamic warmup

30m Bounds: LRLRLRx1, LLRRx1, LLLRRRx1, LLLLx1, RRRRx1

50m Bounds: LRLRLRx2

Hurdle jumps: 5x5

Pogos: 3x50

This session required a weight vest. I don't have one but I assumed the gym I go to would have one. They didn't  :uhhhfacepalm: so I increased the distance of the bounds to compensate. Also I used proper hurdles this time, much more challenging than low benches.

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #67 on: June 13, 2011, 08:52:12 am »
0
Week 2 of Joel Smith's SLRVJ program - Weights#1

Clean: 5,4,4@110lbs

Barbell box step-ups with 12'' box: 2x6/leg@176lbs

Dumbbell calf raise: 2x20@60lbs

Jump squat:2x12@65lbs

Bench: 1x8@176lbs, 2x6@187lbs

It's a public holiday here in Austraya so my usual gym was closed, had to go to the 24hr boxing gym...interesting experience doing jump squats there   :huh:  I swear every guy there was either doing bicep curl, bench or abs lol

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: acole14's journal - DUNK OR DIE
« Reply #68 on: June 13, 2011, 10:56:13 am »
0
Well those were the true athletes. Oh wait... :ninja:

I had a guy today see me do broad jumps and he was like "hey, what's your best broad jump?". So I said "2.60m". And he was like "mine's 3.60m".

As far as I know, the world record is ~3.50m.

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #69 on: June 13, 2011, 09:29:44 pm »
0
Well those were the true athletes. Oh wait... :ninja:

I had a guy today see me do broad jumps and he was like "hey, what's your best broad jump?". So I said "2.60m". And he was like "mine's 3.60m".

As far as I know, the world record is ~3.50m.

LOL, the WR is 3.71m, so for some anonymous guy to be 10cm off it...I always ask them "what are you doing here if you're so good?"

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #70 on: June 14, 2011, 12:56:01 am »
0
Week 2 of Joel Smith's SLRVJ program - Plyos#1

Dynamic warmup

30m bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR all x1

50m bounds: LRLRLRx2

Hurdle hops: 6x4 (highest level on hurdles)

Pogos: 3x50

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #71 on: June 14, 2011, 08:14:26 am »
0
Bball game

49-44W, my line: 14 pts, 5-11FG, 1-4 3pt, 3-4FT, 2TOs (charges), 2-3 steals

Interesting game, we only had five players and in the first half, I got two charges as well as two crap personal fouls to have four before halftime! One of the charges was an absolute joke, guy was shuffling his feet like crazy and I barely went into him at all. But I redeemed myself a bit in the second half, hitting a three, layup and two FTs in last three-four minutes to give us the lead for good. We needed the win bad to stay in top four of comp, lucky to get it.

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #72 on: June 16, 2011, 08:37:49 am »
0
Week 2 of Joel Smith's SLRVJ program - Weights#2

Push press: 5,4,4@110lbs

Dumbbell calf raises: 3x20/leg@66lbs

Squat: 1x6@154lbs (warmup), 1x6@308lbs, 1x10@308lbs  :personal-record: (1RM calc: 411lbs)

Jump squat:3x15@70lbs

Bench: 1x6@154lbs, 1x6@176lb, 2x4-6@187lbs

I'm coping with the volume of this program pretty well and I feel my body could do a few more reps and sets here and there, e.g. extra jump squat set, few more squats. Also, probably a bit silly trying to set a squat PR but the first six reps felt easy so I just went for it.
« Last Edit: June 16, 2011, 08:39:40 am by acole14 »

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: acole14's journal - DUNK OR DIE
« Reply #73 on: June 16, 2011, 09:20:49 am »
0
411? What kind of monster are you? :ninja:

acole14

  • Hero Member
  • *****
  • Posts: 1595
  • Respect: +1130
    • View Profile
Re: acole14's journal - DUNK OR DIE
« Reply #74 on: June 16, 2011, 11:18:14 pm »
0
Ha thanks man. Next cycle I'm gonna try and get 150-155kg for 6, that would be nice.