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Members Area => Progress Journals & Experimental Routines => Topic started by: AGC on February 27, 2011, 09:44:08 pm

Title: AGC's journal
Post by: AGC on February 27, 2011, 09:44:08 pm
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




Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 01, 2011, 12:15:33 am
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:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 03, 2011, 03:02:58 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 06, 2011, 07:48:40 pm
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)

Title: Re: acole14's journal - DUNK OR DIE
Post by: adarqui on March 07, 2011, 07:35:34 pm
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 08, 2011, 07:56:32 pm
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: BMully on March 08, 2011, 11:05:01 pm
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.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 09, 2011, 05:04:12 am
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...
Title: Re: acole14's journal - DUNK OR DIE
Post by: TheSituation on March 09, 2011, 08:56:12 am
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...

Nice
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 09, 2011, 08:35:44 pm
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:.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 13, 2011, 01:32:35 am
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  :'()

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 15, 2011, 10:36:59 pm
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!

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 19, 2011, 05:19:05 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 21, 2011, 03:41:18 am
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!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 25, 2011, 02:11:18 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 28, 2011, 03:50:23 am
TRACK

Dynamic warmup

Tuck jumps: 3x7-8

50m Sprints (100%) x 4

Depth jumps from 20'': 4x5

GYM

Stiff-legged deadlift: 3x9-10@ 143lbs

Bench press: 3x6@176lbs

REA squat: 3x8@152lbs


Gonna bench every day and also military press every other day to keep my UB strength up

Was playing ball indoors yesterday at the local uni courts and did a few SVJs - for one was able to get a good inch or two over the ring! (could pull down on it) which is prob a PR (around 31'' from standing reach calc)  :D. All these squats are slowly paying off! Now I just need to work on improving my RVJ in a similar way
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 30, 2011, 01:55:15 am
Track/gym session

TRACK

Dynamic warmup focusing on hams

100% 60-70m sprints x 4

Tuck jumps: 3x8

Depth drop (38''): 4x4

GYM

Squat: 1x8@165lbs, 1x6@275lbs, 2x6@319lbs

 :personal-record: attempt! 1x5@340lbs--->failed lol, only got three out before my knee started to wobble a bit and I called it quits. Safety first!

Bench: 3x6 @187lbs

Double calf raise holding two 33lb weights: 3x15
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 01, 2011, 03:15:07 am
Gym

Focused on quads today, hammys were a bit too sore

Squat: 5x8@231lbs

Leg Press: 4x10@484lbs

Calf raise holding 50lb weight: 2x20

Kept squat weight lighter today cos my right knee was feeling a bit sore. Did six test SVJs before starting, was able to touch rim pretty well every time, definitely getting more consistent in that regard.  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 04, 2011, 01:34:47 am
Ouch, injury. Got a hard knee to my left calf playing ball yesterday. woke up and it's bruised, pretty much impossible to run, jump or squat down, so postponing today's training to tomoro or Wed to avoid risking anything. Is anything more frustrating than injury stopping you improving???
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 05, 2011, 01:14:54 am
Gym (no track due to calf bruise)

5min stretching

glute activation - glute bridge 30sec hold x5

Bench: 4x6@187lbs

Squat: 2x8@253, 3x7-8@275lbs

Shoulder press: 3x8@33lb dumbell

Shoulder fly: 3x8@33lb dumbell

GHR: 3x6-8 holding 22lb

Lowered my squat weight a bit today to try and get form perfect. Not that it's terrible, but today I wanted to get 5 sets of 8 with feet perfect width apart, hips/knees parallel, not too low to avoid rounding back (that happens to me a lot), and really squeezing and lifting with the quads. I did this mainly because my lower back has been feeling a bit sore after squatting lately and I know it must be because there's a few flaws in my form. Gonna try and get a video up at some point so I can get a bit of critique from all the awesome squatters here  ;D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 09, 2011, 02:08:07 am
Had it rough over last week, first calf bruise then I got sick! Came down with a few cold-like symptoms so had a couple of days off to recover. Was kinda good though, had a chance to read up on some stuff on the site and think about how my trainings going in terms of progress etc. Might try some new things and see how they go. Anyway:

Track

Dynamic w/u

Accel sprints: 4x60m (100%)

Single-leg bounding: 4x8/leg

Tucks: 3x8

Depth jumps from 24'': 3x4

Gym

Squat: 2x10@253, 3x8@290lbs

Romanian DL: 3x10@143lbs

EDIT: I just remembered I didn't do tucks, had it written down but didn't end up doing them
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 11, 2011, 02:52:11 am
Track

4x50m accelerations to 100%

4x6-8 single leg bounds

3x10 tuck jumps (trying to minimise ground time)

Gym

Pause bench press: 3x6(slow)@187lbs

Squat: 4x8@220lbs (good depth though)

Kept it light today (especially squat), still recovering a bit from a cold and my energy levels are way down...also I've got a grading game tomoro night for bball season, because my team sat out last season we have to re-qualify and it's a must-win game!!    :headbang:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 13, 2011, 04:01:27 am
Well we won our grading game by 25 pts, good result as we should get back into a decent division. Been about 5 months since we were in the competition last, feels like forever. Was pretty happy with my line: 8pts, 3-4 FG, 1-2ft, 1-1 3pt, couple of boards, couple of assists, steal and a sweet block that I directly attribute to my vert training!  ;D

Gym - upper body and squat

Reverse hyper: 2x12 bw

Squat: 4x8@231lbs

Bench: 3x8@205lbs

Chest fly: 3x8@88lbs

Incline bench: 3x10-12@100lbs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 15, 2011, 03:05:06 am
Track

Dynamic warm-up

4x50-60m: 100% sprints (all-out)

4x20-30m: DL bounding

Pogos: 4x10-15

Gym

Deadlift: 3x8@210lbs, 1x8@253lbs

Chin-ups (wide-grip): 4x to fatigue (15,12,12,10) drop set to assisted chinups for last set

Row: 4x10@80lbs

DL Calf raise: 3x15-17 holding 88lbs



Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 18, 2011, 04:09:28 am
Track

Warm-up/stretch/run-thrus

4x20-30m DL bounds

3x5 tuck jumps

5 max SVJ attempts

3x8 depth jumps from 24''

Gym

Squat: 1x8@165lbs (warm-up), 4x8@231lbs (lower weight due to lower back soreness)

Gonna be going for some PRs next week over Easter, hopefully get some proper videos, been trying to for ages but all I've got are some phone videos that I can't reformat  >:( very annoying but soon I'll finally have a decent camera to use

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 19, 2011, 02:39:56 am
Gym - upper body
(lower body rest day)

Incline bench press: 4x8@121lbs

Incline dumbbell press: 4x8@66lbs

Preacher curl: 4x8-10@77lbs

Tricep pulley: 5x12@88lbs

Dips: 4x10
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 23, 2011, 12:38:14 pm
Jumps/sprint test

Jumps test: 6xSVJs, 2-3xDLRVJs, 4-5xSLRVJs, 1-2x2step DLVJ
(Video to come after i've got some new software)

Track: 2x100m (12.5, 12.3) <----crap but i'll get my conditioning back after a few more track sessions, felt so slow in the last 50m
Title: Re: acole14's journal - DUNK OR DIE - finally video!
Post by: AGC on April 24, 2011, 11:22:01 pm
Here's a vid of some stuff I did two days ago, the first dunk was on a rim which had been bent forward a bit, dunked on it just for fun. Second one at the end got cut off a bit but it went in. I measured the ring at 3.02m or ~9'11'', still fun to do some (very soft) dunks on it though, also I let a bit of air out of my ball to make it easier to grip, gotta work on palming it better   ;D

http://www.youtube.com/watch?v=Tjud_ROT07s

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 28, 2011, 03:12:42 am
TRACK

Dynamic warm-up/stretch

5x8 tucks

4x6-7/leg single leg bounds

3x15 pogo bounces

6x40-50m accel sprints

GYM

Squat: 1x8@165lbs, 1x8@231lbs, 2x8@275lbs

Lat pull-down: 3x6@176lbs drop to 132lbsx7

Bent-over rows: 3x10@121lbs

Preacher curl: 3x7-8@50lbs

Hammer curl: 3x6@33lb (dumbbells)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 03, 2011, 02:29:51 am
GYM

Back extension holding 22lb plate: 3x10-12

Single leg calf raise holding 35lb plate: 2x12

Bench press: 3x8@185lbs

Squat: 1x8@165lbs, 2x8@275lbs, 1x8@300lbs

BSS: 3x10/leg holding 22lb kettleball in each hand

(No running today because of basketball tonight, don't wanna have nothing left because I'll prob play PG)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 05, 2011, 02:51:21 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 06, 2011, 04:10:12 am
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


Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 08, 2011, 10:37:47 pm
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

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 10, 2011, 08:21:31 am
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!)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 15, 2011, 02:41:52 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 17, 2011, 02:06:33 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 19, 2011, 05:27:43 am
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

Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 19, 2011, 08:21:18 am
Wait, you were able to squat after that volume of sprints, single leg bounds and double leg bounds?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 19, 2011, 09:37:09 am
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...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 22, 2011, 04:19:06 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: D4 on May 23, 2011, 09:13:55 pm
How many more inches you need to dunk bro?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 24, 2011, 01:27:13 am
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!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 24, 2011, 01:38:01 am
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!
Title: Re: acole14's journal - DUNK OR DIE
Post by: D4 on May 24, 2011, 01:40:19 am
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. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 24, 2011, 09:17:34 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 27, 2011, 07:32:26 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 30, 2011, 05:36:54 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 31, 2011, 09:03:28 pm
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).
Title: Re: acole14's journal - DUNK OR DIE
Post by: JPMartin5 on June 01, 2011, 12:55:23 am
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!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 01, 2011, 07:40:12 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 03, 2011, 02:12:42 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 03, 2011, 07:54:19 am
Damn, your squat is so much more better than mine :strong:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 03, 2011, 08:40:00 am
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...
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 03, 2011, 11:00:44 am
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!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 05, 2011, 07:40:47 am
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

Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 05, 2011, 08:49:08 am
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?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 05, 2011, 09:03:40 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 05, 2011, 12:56:19 pm
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 06, 2011, 08:33:24 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 06, 2011, 03:54:21 pm
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 06, 2011, 08:23:27 pm
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 07, 2011, 12:45:04 am
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

Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 07, 2011, 03:46:11 am
No single leg (LLLL and RRRR) bounding?

And you have hurdles at that field?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 07, 2011, 03:58:26 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 07, 2011, 09:44:35 am
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)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 09, 2011, 08:09:11 am
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)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 10, 2011, 02:11:04 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 13, 2011, 08:52:12 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 13, 2011, 10:56:13 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 13, 2011, 09:29:44 pm
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?"
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 14, 2011, 12:56:01 am
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
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 14, 2011, 08:14:26 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 16, 2011, 08:37:49 am
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.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 16, 2011, 09:20:49 am
411? What kind of monster are you? :ninja:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 16, 2011, 11:18:14 pm
Ha thanks man. Next cycle I'm gonna try and get 150-155kg for 6, that would be nice.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 17, 2011, 03:20:54 am
How much do you weigh right now?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 17, 2011, 05:50:21 am
How much do you weigh right now?
Varies between 79-80kgs with no shoes on. I've definitely put on a bit of muscle on my lower body and maybe lost a bit of fat overall since starting more intensive training about 3.5 months ago (i.e. this journal), but overall my weight hasn't really changed, maybe half a kilo.

Week 2 of Joel Smith's SLRVJ program - Plyos#2

Dynamic warm-up

30m bounds (no weight vest again): LRLRLR, LLRR, LLLRRR, LLLL, RRRR

50m bounds: LRLRLRx2

Hurdle hops: 5x5 (lower height)

2x50 pogos (missed last set - started to rain heavy)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 20, 2011, 01:22:41 am
Week 3 of Joel Smith's SLRVJ - Low intensity plyos

3x30m low skips

3x30m high skips

3x30m dist skips

I was pretty tired after the first two weeks, slept for about an hour or so extra every night just from fatigue I think. Good stuff though. Easy week now.

After testing on Friday I'm actually going overseas to NZ for part of my university studies for two weeks and also two weeks holiday after. This might disrupt my training a bit, or it might not. Really depends what the setup is in the area where I'm staying. I've sussed out a few gyms but not sure what they're like, also don't know if there's any track. If there is, I'll prob do another cycle of the program I've just done for a month (probably less intense as I'll be busier); if there isn't, I'll just do gym 2x a week and jump around in my hotel room or something. Kind of wish I wasn't going lol  :huh: oh well
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 21, 2011, 08:06:34 am
Bball game

We won despite me shooting a mere 2-6 with 2FTs and 3 TOs  :huh: I must admit that my mind was not focused, got a 3hr exam tomoro morning and another on Friday, then I leave Friday night, have not been practising at ALL. Interested to see how crap I get after 4 weeks of no bball...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 22, 2011, 07:00:02 am
Week 3 of Joel Smith's SLRVJ program - weights

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

Clean:2x5@80lbs

Snatch: 2x4@80lbs

Squat: 2x10@220lbs

Back extension: 2x10@22lbs

Wasn't sure how light to go but this felt pretty easy I guess.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 24, 2011, 05:13:25 am
Testing after JS's SLRVJ program

Basically just found a ring with good surface and did 6 SLRVJs after warming up a bit with some run-thrus and depth jumps
Hit my peak about third-fourth jump and it felt HIGH. I definitely got to my knuckles, maybe a bit higher, which is where my PR is at the moment and overall just felt a lot springier. My leg felt much better at accepting a lot of force off the ground probably because of the high intensity bounds. Overall I think one cycle has improved my average jump over 6 or so jumps by about an inch (not 6'' like Raptor, but wasn't expecting that!) Looking forward to doing another cycle and building on it.  :headbang:

Might not be able to post for a few days(going overseas) but I'll gonna try and keep the program going.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 24, 2011, 06:37:03 am
I think you still might have a masked explosiveness if you have been training for long enough with strength only... you can never know.

Also, you might jump higher after 15-20 minutes of aggressive 3 on 3 basketball.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 24, 2011, 07:36:57 am
I think you still might have a masked explosiveness if you have been training for long enough with strength only... you can never know.

Also, you might jump higher after 15-20 minutes of aggressive 3 on 3 basketball.

Yeah definitely possible. Hopefully with a few more cycles I'll see larger improvements. Already I feel that my leg can just absorb a bit more force like back in my long-jumping days where I could hit the board pretty hard and still maintain speed/form.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 01, 2011, 06:01:30 pm
Well i've been super busy this week, really struggled to train, been twice:

26/6 - crappy hotel gym

Bench machine: 3x10@80kgs (highest it would go lol)

Calf raise: 3x20@15kgs

Ghr:4x10@40kgs

29/6 - better gym with squat rack/bar

Clean: 6,6,5,5@55kgs

Squat: 1x8@130kgs, 1x6@135kgs, 1x6@140kgs

SL Calf raise: 3x15@32kgs

Jump squat:3x15@55kgs

Theres no real place I can do bounds, hurdles etc so I've just been doing jump rope and low level depth jumps in my hotel room. Not great but that's the way it is for a few weeks, could be worse...

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 11, 2011, 04:18:39 pm
F@#k it is hard to train when you're overseas! And also get access to an internet-enabled computer lol. I've moved  around cities since I last posted so have had to explore when I can to find gyms/tracks. Some of the workouts I've done:
 
Warmup
Bounds  as per a few weeks ago (lrlrlr, llrr etc)
4-5 40m sprints
3x50 jump rope
(done this twice)

Cleans, heavy
Jump squats, 3x12, mod. weight
Squat, 2-3 sets of 6-8@320 (maintaining strength)
(dione this a few times, as well as upper body)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 24, 2011, 04:05:50 am
Well I'm finally back home and hoping to get training back to normal. Since the last post I went to the gym once and just did everything I could really, rested for a few days. I tested my SLRVJ today and luckily despite all the disruptions I haven't lost anything, still getting ~34'' (~5'' up my hand on 10ft ring). SO I think the best thing for me would be to just continue with another cycle of what I was doing post-travel, 2x weights and 2x bounding for three weeks, and ramp up the intensity now I'm more familiar with it.  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 27, 2011, 06:52:18 am
Bball
2-4FG, 1-2FT, 3stl, few assists, boards.
Won by heaps, first game back after a month so I didn't go very hard as you can tell by my FG attempts :D

Next few days I'm just gonna get ready for a new cycle of my previous program after essentially four weeks rest. Prob do a weights day and plyo day, then start proper on Monday.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2011, 02:07:52 am
Weights (yesterday)

Clean: 5@110lbs, 4,4@132lbs

Squat: 1x8@154lbs, 2x6@264lbs

Unilat. calf raise: 2x25@55lbs

45o Hyper: 2x8@22lbs

Jump squats: 3x15@35lbs

My left quad felt a bit tight during the squats (prob because I haven't done squats as frequently over the last month), muscle felt like it was pinching a bit when I went down so didn't go too heavy.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 31, 2011, 09:08:53 am
Bounding/jumps session

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

3x50 pogos

4x2-step DL jumps

6 SLRVJs at 10' rim trying to dunk size 5 ball - got it cleanly a couple of times!

Start new cycle tomoro  :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 02, 2011, 03:06:12 am
Week 1 - weights#1 - yesterday

Clean: 4x5@150lbs

Barbell step-up, 18'': 2x6/leg@154lbs, 1x6/leg@200lbs (too easy even for moderate weight, gonna go up)

Dumbbell calf raise: 3x10@70lbs

Jump squats: 3x15@45lbs


Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 03, 2011, 01:56:46 am
Week 1 - plyos #1

Dynamic w/up

3x50m sprints

30m bounds: LRLRLR, LLRR, LLLRRR, LLL, RRR

50m bounds: LRLRLRx2

Hurdle hops: 4x4

Jump rope: 3x50
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 04, 2011, 09:39:27 am
Week 1 - weights#2

Push press: 5,4,4@110lbs

Squat:3x6@265lbs

Dumbell Unilat calf raise: 3x20@60lbs

Jump squat: 3x15@45lbs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 07, 2011, 05:58:26 am
So instead of my second bounding session this week I decided to instead do a jumping technique session similar to last week:

Dynamic w/up

Few full-sprint layups from midcourt

Few low intensity depth jumps from low height

5 drop-step jumps

10 SLRVJs at 10' trying to dunk

Got a few to rattle in with rim touch, wouldn't call them dunks though. But definitely helps to get technique practice in as well as doing reactive/strength stuff.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 08, 2011, 07:51:18 am
Week 2 - weights#1

Clean: 5,4,4@110lbs (intended to go heavier but sore wrist)

Barbell step-up(12''): 2x6/leg@220lbs

Dumbbell calf raise: 2x20@72lbs

Jump squat: 2x12@55lbs

P.S I've also been doing upper-body stuff with these sessions, usually either two push/one pull or vice versa (e.g. bench/preacher/seated row when doing push press or bench/shoulder press/lat pull when doing cleans)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 09, 2011, 06:19:43 am
Week 2 - plyos#1

30m: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

50m: LRLRLRx2

Hurdles: 5x4

Pogos:3x50
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 14, 2011, 04:02:59 am
Oops been a bit slack journalling. Anyways it's been training as usual:

Week 2 - weights#2

Snatch: 4,3,2@115lbs

Squat: 1x6@275lbs, 2x6@320lbs

Single Leg Calf Raise: 2x15@72lbs

Jump Squats:2x15, 59lb

Week 2 - plyos#2

Short 30-40m sprints x4

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

50m: LRLRLRx2

Hurdle hops: 4x6

Pogos:3x50

Sunday - 3hrs Basketball, dunk attempts in between first few games. I feel I am getting so close to getting a basic one-hander off SLRVJ, maybe 2'' before I can throw it down clean rather than rattle them in or clang them off the back off the rim, very frustrating.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 19, 2011, 09:34:21 pm
Sprained right ankle playing basketball on Tuesday so haven't really been able to do much last few days, gonna see what I can do today...might test tomoro if I can run alright on it today.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 20, 2011, 02:19:49 am
Ehhh...went to a ring today for some jumps but legs were just not there...ankle was a bit sore still and my left knee just keeps buckling a bit before take-off and it was really limiting my jump. Went to the gym afterwards and just did an pretty easy overall workout to get my legs sore + some upperbody.

Low-intensity DLs: 2x8@55kgs, 2x6@70kgs

Squat: 2x8@100kgs, 2x6@120kgs

SL calf raise: 2x15@32.5kgs

Bench:1x8@60kgs, 3x6@90kgs, 1x4@80kgs, 1x4@60kgs

Seated row: 1x8@45kgs, 1x8@55kgs, 1x6@70kgs

45 deg hyperextension: 3x10@16kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 22, 2011, 07:36:00 am
Week 1 - weights#1

Clean: 5,4,4@100lbs

Calf raise: 3x20@66lbs

Jump squat: 3x15@35lbs

Upper

Bench press: 3x6@200lbs

Seated row: 3x8@143lbs

Preacher: 3x6@66lbs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 24, 2011, 05:17:52 am
Tues - bball and a track session

I think I'm gonna adjust my training a bit - been doing a lot of bounds and I think they're doing their job but I'm worried about the stress on my knee on take-off, it's feeling sore after I jump and kind of buckling a bit whereas before I started doing a lot of bounding it didn't so much. Gonna adjust it to 1x bounding and 1x general plyos session like I used to do while keeping the weights the same.

Track

5x50m sprints

3x8 tuck jumps

Depth jumps @ ~20'' - 4x5

then game of basketball later.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 26, 2011, 11:42:19 pm
Gym

Stiff-leg DL: 3x8@not much, I think around 60kgs

Snatch: 5,4,4@55kgs

Calf raise:2x25/leg@32.5kgs

BSS (instead of barbell step-up which I don't think does much for me): 3x10/leg @25kgs

45 deg hyper: 3x10@16kgs

Jump squat: 2x15@25kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 29, 2011, 08:19:45 am
Sunday - jumps/plyos

30m Bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

6 2-step DLRVJs at 10'

5-6 SLRVJs

Monday - gym

Clean: W/U set, 5,5,5@55kgs

Squat: 1x8@70kgs, 1x6@110kgs, 2x6@130kgs (felt really easy)

SL calf raise: 2x20@37.5kgs

Jump squat: 2x15@15kgs (very light, took it easy due to right knee soreness)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 01, 2011, 05:59:13 am
Track/gym

warmup

4x60m sprints

1x100m (12.1)

30m Bounds: LRLRLRx2, LLRR, LLL, RRR

Hurdle hops: 5x5

45o Hyper: 3x10@16kgs

Bench: 1x8@60kgs, 3x6-7@90kgs

Conc. curl:4x8/arm@12.5kgs

Rear delt fly: 3x10@20kgs (for arm-swing)

The 100m was just for fun, I'm fast in the first 60m but my conditioning sucks over the last 40m, hence the slow time  :huh:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 03, 2011, 11:09:20 am
Jumps session at ring/vertec

6 SVJs (Best:31'', 1'' off best)

Then just did heaps of jumps at 9'11'' ring, got some pretty good SLRVJs in, one I think was around 34.5''!. Video to come.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 04, 2011, 09:10:20 pm
http://www.youtube.com/watch?v=RBfy2jwxPP4

Here's that video from a day ago. Didn't have anyone to shoot it for me so the camera angle is a bit crap, also the sound got messed up when I put them together.
Last jump was the best one, ring's about 3.02m, so if I got about 16-17cm up my arm, with a reach of 90.5'' I think it might have been a bit around 34.5, maybe close to 35''.

Here's the jump in better quality:
http://www.youtube.com/watch?v=Oe9-0LWal50
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 05, 2011, 02:57:22 am
Gym

Clean: 5,5,5@60kgs

Bench: 1x8@70kgs, 2x7@90kgs, 1x4@70kgs

Squat: 1x8@70kgs, 3x7-8@110kgs

Calf raise: 2x15/leg@40kgs

Seated row: 1x8@60kgs, 2x8@75kgs

Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 05, 2011, 06:25:02 am
You had a really loooong and a bit to the side penultimate step, interesting. I think going a bit to the side is your way of lowering the center of gravity a bit more.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 05, 2011, 08:07:18 pm
Yeah I have been working on getting the penultimate step longer, when I do it usually gets me higher. Still need to get those arms swinging more though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 06, 2011, 01:48:24 am
What if you get your penultimate LOWER instead of longer? It might be better as there will be less breaking effect due to length, that is currently occuring.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 06, 2011, 02:40:54 am
What if you get your penultimate LOWER instead of longer? It might be better as there will be less breaking effect due to length, that is currently occuring.

It's a good question. I need to do some experimentation to see if it's a LOW penultimate step or a LONG penultimate step that's causing the slight knee buckling I've been having. I thought maybe it as because I was going too deep but maybe not
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 06, 2011, 04:33:26 am
A long penultimate usually will mean a low penultimate as well. It's in the search of "low" that you do that long step, and pretty much everybody else does IMO. If you reach out with your leg forward you will automatically lower your center of gravity as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 10, 2011, 04:55:21 am
Track

5x50m sprints

6 DSVJs

3x4 depth jumps from 20''

Gym (yesterday)

Bench: 1x10@70kgs, 2x6@100kgs (10kgs off PR for 6), 1x6@90kgs

Incline bench: 4x8@40kgs

Squat: 4x10@70kgs (focus on speed), 2x6@135kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 11, 2011, 02:35:00 am
Jumps - court

Played some pick-up ball today for about 2hrs, beforehand I went to the courts early to do some stuff:

Full-court sprints

6 DSVJs

4 SVJs

6 DLRVJs

Then a few SLRVJs but they really sucked...I got a bit of knee-to-knee contact last time I played and my left knee's pretty bruised. Made it hard to max out on them cos trying to get low before take-off aggravated it a bit. Still a good work-out though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 12, 2011, 08:26:09 am
Gym

Snatch: warmup low weight, 5,5,5@57.5kgs

Calf raise: 2x15@45kgs :personal-record:

Light BSS (instead of squat, knee still sore from yesterday): 3x6/leg@35kgs

45o Hyperextension: 3x10@20kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 17, 2011, 07:12:38 am
Sessions over the last few days:

Track

4x50m sprints

Bounds: LRLRLRx2, LLRRx2

Tucks: 4x6

Pogos: 2x40

Gym:

45o Hyper: 4x10@15gs

Calf raise:2x45kgs

Clean: 5,5,5,@60kgs

Upper body stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 19, 2011, 02:42:21 am
Gym

Squat: 1x8@70kgs, 1x8@110kgs, 2x6-7@130kgs (getting weight back up)

Snatch: 5,5,5,5@50kgs

Calf raise:2x25@35kgs

Bench: 4x8@70kgs

Also played ball/lots of jumps on w/e
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 21, 2011, 09:25:03 pm
Track (yesterday)

Dynamic warmup

4x8 Tuck jumps

4x50m sprints (80%)

30m Bounds: 3xLRLRLR, 2xLRLRLR, 1xLLLL, 1xRRRR

50m bounds: LRLRLRx2

Pogos: 3x20
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 23, 2011, 09:23:56 pm
Plyos

30m bounds: LLLLx2, RRRRx2

Depth jumps from 24'': 4x6

Box jumps (24''): 3x6

Bulgarian Split jump squat (no weight): 2x8/leg
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 26, 2011, 08:06:16 am
Jumps/track -weekend

Just did heaps of drop-step jumps at 10', getting really high, prob around 33.5''. Really getting addicted to drop-step jumps.

Also tried for my sub-12 sec 100m goal, had three attempts but just missed it --> 12.2, 12.1, 12.5. Definitely need to do some more conditioning, my top-end speed is pretty good but I just fade near the end cos I don't run them regularly any more.

Gym - time-limited

Bench: 1x8@70kgs, 3x5-6@90kgs, 1x6@70kgs

Squat: 1x8@70kgs, 3x7-8@100kgs, 1x8@70kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 29, 2011, 10:28:38 pm
Gym - yesterday

Low-weight half-squat: 1x8@60kgs, 3x8@110kgs

45o Hyper: 1x10@10kgs, 3x10@16kgs

Calf raise: 2x10@45kgs

Upper body stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 08, 2011, 01:40:43 am
Well good to see the site's back up, I haven't kept an exact record of my trainings over the last 4-5 days while it's been down but they went something like:

Track#1: Usual bounding, some tuck jumps and 4x5 depth jumps from knee height box

Gym#1: 45o Hyper, calf raises, upper body, jump squats

Gym#2: Squat: w/u then 3x7@130kgs, more upper body

Plyos (today): Depth jumps from 24'': 5x5

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 12, 2011, 01:48:57 am
Adam Linkenauger... :uhhhfacepalm: doesn't he realise he's messing up all of our training logs by constantly getting the site pulled down!?

Anyway:

Gym(yesterday)

45oHyper: 1x10@10kgs, 3x10@20kgs (getting real strong on this exercise)

Dumbbell bench: 3x7-8@70kgs

Jump Squats: 2x15@24kgs

Snatch: 4,3,3@55kgs

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 16, 2011, 12:49:04 am
Gym:

Bench: 1x8@70kgs, 3x6@90kgs

DB Shoulder press: 3x8@15kg dbs

Squat: 1x8@70kgs, 1x6@120kgs, 2x5@135kgs

Clean: 5,4,4@40kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 19, 2011, 07:56:51 pm
Site down for the third time... :o fingers crossed this guy gets bored of knocking the site offline sometime soon...

Once again I never really write down my trainings but it's been pretty similar over last 5 days, getting my squat back up to PR level, snatches/cleans for explosiveness, general upper body weights and bounds/sprints/dj's on the track for strength expression.

Gonna be super busy with uni work over the next few weeks, hopefully won't affect my training too much...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 23, 2011, 03:17:22 am
Training over last few days:

Gym:

Bench: w/u, 3x6-7@90kgs

45o Hyper: 1x10@10kgs, 3x10@20kgs

REA squat: 3x10@60kgs

Jumps/plyos:

Tuck jumps 3x6

Few SVJs (easy touching 10' ring)

4 DLRVJs (Highest:34'', ring halfway up hand which is prob a PR)

6 SLRVJs (OK but not great, got one at PR level (35'') but just couldn't get my speed right)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 06, 2011, 01:25:40 am
Ouch, looks like a month of my journal just disappeared...lucky it was probably my least productive month in a while due to uni work. As usual, I never write my workouts down, the last post I had was just a summary of how much I'd gained over a year of training (about 5-6'' on my SLRVJ, also ~2'' on SVJ - but not really training for SVJ though). Goals for end of Dec --> Squat back up to 145kgs x 6, 45o Hyper@30kgs for 3x10.

I had a few jumps on my homemade vertec yesterday:

4 SVJs at 31''

4 DSRVJS at 33''

3 SLRVJs at 34''

Pretty happy as it's hard to do max running jumps because of the limited space on my deck where I keep the vertec.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 08, 2011, 05:45:38 am
Yesterday - Jumps at 10' ring


4 SVJs - 2'' over ring -->really good, about 31-31.5'' (I was wearing lightweight runners which don't increase my reach as much as my bigger basketball shoes, but still hitting my usual levels)

6 SLRVJs - all pretty high, I was hitting mid-palm but I felt higher before hitting the ring - timing issue

I tried a few dunks with size 7 but I am still wearing a plastic splint on my right middle finger which pretty much makes it impossible to grip the ball - coming off soon though

Track

5x50m sprints

4x6 - LRLRLR bounds (trying to complete all six within 18m, which I achieved a couple of times)

Gym

Squat

1x10@55kgs, 4x8@100kgs (had to keep it light due to right knee soreness from bounds, feels good now though)

UB stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 16, 2011, 06:38:25 am
Track

4x60m sprints

30m Bounds: LRLRLRx2, LLRRx2, LLLLx2, DL bounds x 2

Gym

Squat: 1x6@70kgs, 1x6@ 120kgs, 1x6@130kgs, 1x6@140kgs (nearly at end of Dec goal!), 1x8@70kgs

UB stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 21, 2011, 06:00:38 am
Gym (yesterday)

Chest stuff: Incline DBs: 3x8-10@35kgs, chest fly machine etc.

(Lighter) squats: 2x8@100kgs, 2x8@130kgs (didn't go for 145x6...energy not there...next time)

Vertec

6 SVJs, highest 81cm (32'')

4 DSVJs, didn't properly measure but at/above 33'' stick on vertec

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 24, 2011, 01:05:49 am
Jumps (yesterday)

Did a bunch of test jumps yesterday at my testing ring. Video'd the best ones and will put up soon. Overall it wasn't a great session (no PRs) but good to at least work on form.

Athletic testing (track)

Today I decided to measure broad jump, 40yd and 7 step long jump to see if they have improved over last few months:

Warmup, run-thrus

40yds: 4.57, 4.63, 4.56  :personal-record: (hand-timed by 2nd party)

Broad Jump: 2.93m, 2.94m, 2.98m :personal-record:, 2.93m

7-s long jump: 5.01m, 4.93m, 5.00m

Last time I did a broad jump my best was ~2.70m, today: 2.98m!! Pretty happy with that, I was wearing better shoes this time around though (jumping spikes). The 40yd was not bad at all, my speed over short dists is probably as good as it's ever been.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 27, 2011, 09:48:42 am
Plyos/weights (yesterday)

Jump squats - 4x12@17kgs

Single-leg DLs - 2x8@10kgs

Pogos - 3x40

UB stuff

(My gym's closed for two weeks over Xmas o trying to keep strength up with jump squats and single-leg DLs with dumbbells)

Track

4x60m sprints

LRLRLRx30mx4

LLRRx20mx3

Tuck jumps - 3x6
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 01, 2012, 02:20:19 am
Here's a vid of some jumps I've done lately, ~3.03m broad jump and few RVJs/SVJs at 3.02m ring. Had a jumps session two days ago doing all forms and also a track session yesterday. Cannot wait for gym to re-open, I really hate not being able to go.

http://www.youtube.com/watch?v=X-L4z3xPE9U
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 04, 2012, 10:36:02 pm
Track

Warmup

3x25 pogos

4x50m sprints

Gym

Squat: 1x8@70kgs, 3x7-8@120kgs

45o Hyper: 2x10@12kgs, 1x8@25kgs

Upper body

Took it really easy after not being to the gym in nearly two weeks, felt pretty good though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 07, 2012, 12:10:06 am
Gym

Upper body

45o Hyper: 1x10@16kgs, 3x8@32kgs (nearly at 1x8@35kgs goal)

Unilat calf raise: 2x20@35kgs, 2x20@37.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 09, 2012, 09:37:11 am
Outdoor session

Several SVJ attempts, highest:

http://www.youtube.com/watch?v=IftNgovSw0g

Jump squats: 3x12@17kgs

Calf raises: 3x50@22kgs

UB stuff

When I'm wearing my runners my standing reach is about 229cm, and the first marker is 30'', third is 32''.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 10, 2012, 02:16:13 am
Gym

Squat: 1x6@70kgs, 1x6@120kgs, 1x6@130kgs, 2x6@140kgs, 1x8@120kgs, 1x4@70kgs

Unilat. calf raises: 3x25/leg@32kgs

UB stuff

Squats were good today. FINALLY getting weight back up to PR levels after being very inconsistent with it over last few months. My aim is just to consistently push it up week by week, hopefully get to 150kgs x 6 by end of Jan.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 14, 2012, 05:11:06 am
Jumps at 10' ring

4 SVJs

6 DSRVJs

10 SLRVJs

Vid of best attempts:
http://www.youtube.com/watch?v=onjc3w9cPnE

My standing jumps sucked today, I just couldn't push off the floor properly, kept shuffling my feet before I jumped. Running jumps were average-good, getting about the same height as I have been in the past with my basketball shoes, which increase my SR by about 1cm or so. I'm still having trouble when I try to increase my run-up speed on my RVJs, which is annoying as I have actually improved my acceleration and top speed a far bit through my sprints and bounding. I want to transfer that improvement to my RVJs. Just need more practice with jump technique and just doing more pure jumps sessions I think (tempted to start long jump training again because I never had problems with this when I was doing jumps training regularly).
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 14, 2012, 08:56:33 am
Do you always jump with that BIG "depth jump" before the plant?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 14, 2012, 09:00:42 pm
Do you always jump with that BIG "depth jump" before the plant?

Not always. I did a few more conventional ones yesterday but they weren't quite as good. Sometimes I feel it gets me a bit higher than a more relaxed plant (if my knees are up to it at the time).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 15, 2012, 12:18:13 am
Gym

UB stuff - free dips, bench: 2x8@70kgs, 3x7-8@80kgs, lat pull, tricep pulley

Core - med ball situps, ob twists

Squat: 1x10@70kgs, 1x8@120kgs, 1x8@130kgs, 1x6@140kgs, 1x6@120kgs, 1x4@70kgs

Same as last session with squat but felt a bit easier, got a bit deeper prob as well (calves touching hamstrings each rep)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on January 16, 2012, 07:33:04 am
Jumps at 10' ring

4 SVJs

6 DSRVJs

10 SLRVJs

Vid of best attempts:
[youtube]http://www.youtube.com/watch?v=onjc3w9cPnE&feature=youtu.be[youtube]

My standing jumps sucked today, I just couldn't push off the floor properly, kept shuffling my feet before I jumped. Running jumps were average-good, getting about the same height as I have been in the past with my basketball shoes, which increase my SR by about 1cm or so. I'm still having trouble when I try to increase my run-up speed on my RVJs, which is annoying as I have actually improved my acceleration and top speed a far bit through my sprints and bounding. I want to transfer that improvement to my RVJs. Just need more practice with jump technique and just doing more pure jumps sessions I think (tempted to start long jump training again because I never had problems with this when I was doing jumps training regularly).

Yeh it's weird. You'd think if you progress in 1 area (in your case top speed and acceleration) another area would naturally follow (run up speed RVJs) but it isn't always the case. My SVJ has improved like 6 inches in the past couple months but i wreckon my running vert is still around the same or only increased 1 or 2 inches max. But it's probably coz i havn't done much/any sprints or plyos for months and have been mainly focussing on strength. So yeh it's probs the same in your case just run up speed specific for RVJ and just practicing on RVJ's a lot.
Are you still on holidays?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 17, 2012, 04:50:50 am
Jumps at 10' ring

4 SVJs

6 DSRVJs

10 SLRVJs

Vid of best attempts:
[youtube]http://www.youtube.com/watch?v=onjc3w9cPnE&feature=youtu.be[youtube]

My standing jumps sucked today, I just couldn't push off the floor properly, kept shuffling my feet before I jumped. Running jumps were average-good, getting about the same height as I have been in the past with my basketball shoes, which increase my SR by about 1cm or so. I'm still having trouble when I try to increase my run-up speed on my RVJs, which is annoying as I have actually improved my acceleration and top speed a far bit through my sprints and bounding. I want to transfer that improvement to my RVJs. Just need more practice with jump technique and just doing more pure jumps sessions I think (tempted to start long jump training again because I never had problems with this when I was doing jumps training regularly).

Yeh it's weird. You'd think if you progress in 1 area (in your case top speed and acceleration) another area would naturally follow (run up speed RVJs) but it isn't always the case. My SVJ has improved like 6 inches in the past couple months but i wreckon my running vert is still around the same or only increased 1 or 2 inches max. But it's probably coz i havn't done much/any sprints or plyos for months and have been mainly focussing on strength. So yeh it's probs the same in your case just run up speed specific for RVJ and just practicing on RVJ's a lot.
Are you still on holidays?

Yeah I wish it did work like that! Haha but as you say it's all about specific training. My standing has improved at a much faster rate than my running as well. Yep still on hols before starting fulltime work, good to get consistent training in.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 18, 2012, 08:17:07 am
Jumps at 10' - yesterday

6 SVJ

Many S/DLRVJ attempts (prob 17-20) working mainly on run-up speed.

Gym

45o Hyper: 1x10@16kgs, 3x8@32kgs

UB stuff - incline bench, chinups, conc. curls






Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 24, 2012, 12:12:06 am
Track

60m, 80m, 60m sprints

30m bounds: 4xLRLRLR, 3xLLRR

3x6 tuck jumps

Was 35C degrees today, track felt prob about 40 so I didn't go too hard today. First training in awhile due to moving house (which is a pretty good workout anyway).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 27, 2012, 04:49:23 am
Gym

Squat: 1x6@70kgs, 1x6@110kgs, 1x6@130kgs, 1x6@140kgs, 2x8@70kgs

UB stuff (Bench, chin-ups, bb curls)

Finally got back to gym after bsy week. Failed to get 150kgs x 6 though  :(. The problem was my hip flexors which felt really tight, tried one rep but just felt wrong so didn't push it. My quads felt up to it though, try it next time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on January 27, 2012, 09:57:41 am
You'll get it next time bro. Do you follow the NBL at all? Tigers are doing terrible!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 28, 2012, 11:43:50 pm
You'll get it next time bro. Do you follow the NBL at all? Tigers are doing terrible!
Thanks man. To be honest I am a bit of a Tigers fan but I stopped watching the games on One HD after Patty Mills left for China lol...

Basketball

2 Hours of fullcourt. Good to get the soreness out of my legs from the gym a couple of days ago.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 03, 2012, 09:47:06 pm
Training's been a bit disrupted this week because I had to have some minor surgery on my eye, and also my left foot got a bit bruised from me stupidly running in old spikes last week.

Track

Warmup

80m, 100m, 120m sprints at 100%

30m bounding: LRLRLRx3

Depth jumps: 2x6 from 24''

Gym (yesterday)


Lunge: 3x7-8/leg@50kgs

Clean: 2x5@40kgs, 2x5@50kgs

Pull-ups: 8, 7, 6

Shoulder press/flys: 3x8@30kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 05, 2012, 10:51:55 pm
Gym

Squat: 1x6@70kgs, 1x6@110kgs, 1x6@140kgs, 1x6@150kgs, 1x6@140kgs, 1x6@110kgs

Unilateral calf raise: 3x20/leg@32kgs

UB stuff (bench, incline bench)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 07, 2012, 02:36:03 am
Track

Warmup

Pogos: 3x20

Sprints: 5x60m

SL Bounds: LLLx2, RRRx2 (15m), LRLRLRx4(30m)

DL Bounds: 2x20m for distance, 1x20m for height

------------------------------------------------------------------------------------------------------------------------------------------------------------------

I've re-thought my training approach a bit as my running jumps have really stagnated over last few months. I'm happy my SVJ is improving but in reality I'd need a 40''+ to dunk (especially with my poor reach) , and it isn't really my goal. The plan is to do more intensive bounding sessions and at least 1-2 pure jump sessions a week. Focus is on maintaining or improving leg strength, eccentric strength and keep working on technique.

I'm thinking something like this:

Mon: GYM - Leg strength - heavy squats, heavy calf raises, light reverse hypers (+upper body maintenance)
Tues: TRACK - Sprints/bounds (+basketball game at night, with light jumping prior to game)
Wed: Rest
Thurs: GYM - Explosive strength - jump squats, cleans/snatch, lunge/step-ups (+upper body maintenance)
Fri: TRACK - Longer tempo sprints (eg. pyramid 80-120-150-120-80), depth jumps, bounds
Sat: Rest
Sun: JUMPS- several SVJ and RVJ attempts

So I'm bounding 2x per week, and working on technique 2x a week, while trying to steadily improve base leg strength. I know that there isn't much emphasis on P-chain muscles with the lack of deadlifts, but I think my P-chain gets a good workout through squats, lunges, reverse hypers, even sprints. Still fine-tuning it though at this stage so DLs might come in, love to get some advice.

In terms of other stuff:
Weight: approx 81-82 kgs, and BF% is probably around 9-10% (did a few internet BF% calculators using waist, neck, hip, height measurements and got an average of 8.5%, but they're not the most accurate test).

Diet: Between 130-150g of protein per day and enough calories to maintain muscle mass, heaps of water.

Looking to try this for a month or so and if I'm not getting gains then try a new approach (either focus purely on strength, JackM split style, or put more emphasis on plyos/bounds).
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on February 07, 2012, 07:13:55 am
That routine looks good man. I'd probs train on wednesday at the gym because i like going to the gym at least 3x a week but if you can still get stronger only going 2x than do it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 09, 2012, 08:12:25 am
Gym

Lunge: 2x6/leg@60kgs, 2x6/leg@70kgs

Clean: 2x5@50kgs, 2x5@60kgs

Jump Squat: 3x10@20kgs

Chin-ups: 12, 10, 8

BW Dips: 3x8
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 10, 2012, 12:18:09 am
That routine looks good man. I'd probs train on wednesday at the gym because i like going to the gym at least 3x a week but if you can still get stronger only going 2x than do it.

Thanks man. Yeah I think twice a week for legs is enough to boost strength including everything else. I'm thinking maybe go Wed for core and UB maintenance or something.

Track

Warm-up

60m, 100m, 120m, 100m, 60m (100s at 12.5/12.6sec at ~85% effort)

20m Bounds: LRLRLRx4

Depth jumps: 3x6 at 24''

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 12, 2012, 05:13:52 am
Jumps@10'

6 SVJs

10+ (lost count) 1-step VJs

10+ SLRVJs

5-6 DLRVJs

3x10 Single-leg low box jumps to finish

Pretty good session, I had been feeling some very mild shin splint pain in my left leg from increased bounding activity so was a bit hesitant to go all out but it feels fine now.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 13, 2012, 04:13:08 am
Gym

Squat: 1x6@90kgs, 1x6@120kg, 1x6@140kgs, 1x6@145kgs, 1x6@120kgs, 1x8@70kgs

Calf raises: 3x20/leg@32kgs, 1x20/leg@12kgs

Dumbbell press: 3x8@70kgs

Couldn't get 150kgs x 6 again, was a bit drained mentally from working all day. Will aim for 152.5kg for 6 in two weeks.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 14, 2012, 02:25:15 am
Track

Warmup

Sprints: 4x60m

25-30m Bounds: LRLRLRx3, LLRRx3

DL Bounds: 3x8

Pogos: 3x20
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 16, 2012, 06:12:11 am
Gym

Lunge: 4x8/leg@70kgs

Clean: 4x5@50kgs

Calf raises: 4x30@16kgs

Jump Squats: 2x12@16kgs, 2x12@20kgs

Pull-ups: 12,10,10
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 16, 2012, 11:13:32 pm
Track

Warmup

Sprints: 80,100,120,100,80

Bounds: LLLx2, RRRx2, LRLRLRx3

Depth jumps: 4x6@24''
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 19, 2012, 05:30:06 am
Jumps:

6 SVJs

15+ 2-step VJs

6 SLRVJs

Felt pretty good today, was able to grab ring with both hands off 2-steps. The court I jumped on was too slippery for many full speed RVJs however.

I think I need to add in a rest week (similar to the Joel Smith block I did last year), mainly to let my shins recover a bit from the bounding and to try for max jumps at end of week. I think a two week on, one week off approach will work OK, with the rest week something like:

Mon: Weights - squats (maybe try slightly lower weight, higher reps)

Wed: Track - sprints, bounds and sub-max jumps

Fri: Weights: lunges, calf raises, jump squats, oly lifts (light)

Sun: Jumps (max effort)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 20, 2012, 04:29:12 am
Gym

Squat (focusing on speed): 2x10@60kgs, 3x10@80kgs, 2x10@90kgs (~50% of 1RM)

Calf raise: 3x25/leg@35kgs

UB stuff

Felt weird squatting so light  :huh:

Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on February 21, 2012, 12:20:51 am
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.

You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.

However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.

This is what I have come to over the past 5-6 months. But more research neesd to be done.

As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 21, 2012, 06:21:36 am
I didn't read further after I saw " your' "
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 21, 2012, 07:04:25 am
Looks like your' on a power phase. Kinda like me, except I might go strength again soon.

You didn't squat heavy like you said you would in your plan on Mondays. I think this is because secretly, you don't "feel" like it. As crazy as it sounds, once you start doing really fast high RFD exercises, the desire to perform slow lifting quickly vanishes. SO I'd stick with jump squats and or 1/2 squats.

However, say you do heavy slow squats Monday. I'll strongly suspect they will in some way screw up your bounding two-three days later, because they create a slow-quad dominant motor pattern, whereas bounding is just so different than lifting it needs to be trained in bulk with the absence of lifting imo. Tell me if I'm wrong though, for me it's just strikingly obvious. For standing bounds, strength training can improve them, but for 3-4 step introduction bounds, it doesn't help at all, even 1 workout can slow me down a little.

This is what I have come to over the past 5-6 months. But more research neesd to be done.

As far as the deadlifts, you can probably maintain it and do it infrequently, once every 3-4 weeks and still see strength gains. Other than that, bounding will work your glutes, but got strength, go with single leg DLs with your back toes on the ground for balance and support, but infrequently, for the RFD issue. Dumbells work fine. I think the cleans though will hit your glutes more than enough.

Heavy: yes, slow: no. When I'm doing them I try to do them as explosively as possible (in fact if I 'stall' coming up then I stop as the weight is too heavy to lift explosively). I don't think it's affected my bounding too much, and the program I based this on (Joel Smith's SLRVJ improvement) calls for bounds sessions after heavy 1/2 squats and box step-ups etc, and it's pretty solid. But I hear what you're saying. I want to get my squat to nearly 2.3-5x BW and when that happens I'll prob focus more on utilising that strength with 1/2, jump, REA squats etc. Not 100% convinced on why strength training woudn't help running bounds in the long run...interested to hear what Raptor thinks.

Good point on the DLs, might try and include SL dumbbell DLs at some point.
 
(Re not doing heavy squats this week, read above: I'm having a rest/recovery week to try and get some good high jumps in this w/e)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 21, 2012, 10:35:01 pm
Track

Warmup

2x20 pogos

Few 30m acceleration sprints (80%)

3x6 tuck jumps

Few 20m LRLRLR bounds with 10m lead-in (low intensity)

1x40m 1-2-3-jumps (SL)

My legs felt like a pile of bricks hitting the ground today after basketball last night (in which I hit the deck a few times) but feel good now post-training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on February 22, 2012, 12:50:57 am
word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much.  After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 23, 2012, 05:01:04 am
word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much.  After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!

Yep, for sure. Thanks man.

-------------------------------------------------------------------------------

Man I needed this recovery week. So sore today. Having cold baths and icing knees/joints every day really helps though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 24, 2012, 11:05:56 pm
Gym - light weights

Clean: 2x5@55kgs

Jump squats: 4x8@8kgs

Speed lunges: 3x12-14/leg@20kgs

Chinups: 15, 10, 8

Bench: 1x8@50kgs, 3x6@80kgs

Legs feel good today, not sore at all like last weekend.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 26, 2012, 01:31:14 am
Jumps

5 SVJs - ~32'' (could pull on rim with one hand)

4 DLRVJs - 33''

3 SLRVJs - hit one around just above my wrist (maybe 5.5'' down hand) which is pretty good, maybe around 34.5'' which is very close to a PR. Had a few dunk attempts that rolled in with rim grab but still about 2'' from dunking more cleanly (i.e actually dunking  ;D).

Jumped in between pickup games. I read about how caffeine/energy drinks can temporarily boost jumps and since I don't drink coffee/tea/energy drinks at all normally thought I'd give it a try and downed a Red Bull before playing. It definitely helps, I hit pretty high today, felt really energised. I think I will keep going with this cycle and see how I jump in three weeks.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 27, 2012, 01:53:51 am
Gym

Squat: 1x7@70kgs, 1x6@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@152.5kgs  :personal-record: (1RM calc: 190kgs)

Bilateral calf raises (dumbbell): 3x25@75kgs

UB stuff

I wasn't expecting to get 152.5kgs for even one rep after my first couple of sets, I just felt really weary and my hip flexors were hurting a bit. But I sparked up after 140kgs and then just kept going after 6 reps at 152.5kgs (last few reps were pretty slow but no more than 3-4 secs each which isn't too bad, felt really good).
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 27, 2012, 12:25:29 pm
Wow that's crazy man... that's 8 reps with 2.5kg more than my 1RM...
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on February 27, 2012, 01:25:37 pm
Awesome squatting bro. You'd defs have a deadly max like 4 plates+
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 27, 2012, 07:56:58 pm
Thanks guys, I was pretty happy to get it.

Track

Didn't happen today, too much rain. I went out on the track and did some run-throughs but it was way too slippery for bounds or anything . Most of Australia is flooding at the moment though so it could be worse here. Instead of bounds I'll try and get to basketball early and get a good jumps session in.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 01, 2012, 05:14:39 am
Gym

Clean: 5x3@60kgs

Jump squat: 5x8-10@32kgs

KB lunges: 3x6/leg@32kg

Pull-ups: 8, 8, 8

I tried to do lunges with a barbel at about 80kgs but my form just sucked, absolutely sucked  :pissed:. I was just off balance and I couldn't consistently do the same movement pattern for 6 reps. I decided just use kettleballs and do them more explosively with better form. I think it was better, will try to improve form with barbell.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 01, 2012, 11:20:40 pm
Track

Warmup

3x100m sprints - all around 12.5-6sec

Bounds: LRLRLRx3 (30m), LLLLx3 (15-20m), DLx2 (20m)

Depth jumps from 24'': 2x6

Also did this exercise just for fun where I jumped to grab a high chin-up bar (around 2.80-90m), hanged there for a bit then dropped down for 6 reps

My legs feel so much better after this week compared to the last time I did this. I think proper warmups are key and also really focusing on correct form for bounds.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 04, 2012, 03:17:27 am
Jumps session

10 tennis ball SVJ dunks

10-12 SLRVJ dunk attempts - most rolled in with good rim grab, only a few rimmed out

Did this at a school with what seemed to be regulation height or pretty close to (maybe an inch or two lower). This was after I tried about 5 indoor courts to jump at legit 10' but couldn't find any that were open (it's really hard to shoot around indoors anywhere in Melbourne on weekends). The court was turf and soaked from rain so my running verticals weren't as fast as I would have liked but still ok.

Also, I realised lately that I might not be using the right standing reach measurement. The reach I've always listed (230cm in bball shoes, 229cm in regular running shoes) is when I'm standing with my side to the wall rather than balls-to-wall (B2W reach is about 2cm less than side-to-the-wall). Which one do people use? Guess when you jump you're more reaching in front of yourself so B2W is probably more relevant. I didn't really think they'd be different until I measured them both together.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 05, 2012, 03:40:25 am
Gym

Squat: 1x10@75kgs, 1x6@120kgs, 1x6@150kgs, 1x8@155kgs  :personal-record:

Barbell calf raise: 1x20@70kgs, 3x20@80kgs

UB stuff

Well once again I felt like absolute shit in the first set of squat, so I went and did a few glute activation exercises and foam rolled a bit and then tried again. Felt a lot better and was somehow able to put 2.5kgs more on than last week.  :headbang:

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 06, 2012, 05:12:25 pm
Track

For the second week in a row the track was wet due to rain. So I didn't do many bounds (only short - 10m) because I was slipping around just doing warmups. I could do pogos and depth jumps OK though. I had two games of basketball later anyway which was good for pre-game jumps.

Warmup

Few short sprints

10m bounds: LRLR, LLL, RRR (all x2)

Pogos: 3x20

Depth jumps: 3x4@24''

Few submax SVJs, SLRVJs at 10'

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 08, 2012, 06:04:10 pm
Gym

Lunge: 1x8/leg@50kgs, 3x6/leg@80kgs, 1x6/leg@60kgs

Jump squats: 1x10@12kgs, 3x10-12@16kgs, 1x10@12kgs

Barbell calf raise: 1x20@60kgs, 3x20@110kgs

Pull-ups: 9,8,7

(No cleans because of sore lower back - got hit playing basketball few days ago)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 09, 2012, 12:07:52 am
Track:

Warmup/pogos etc.

Sprints: 4x50m, 3x100m

Bounds: LRLRLRx3 (30m), LLRRx3 (20m), LLLx3 (10m), RRRx2 (10m),

DL bounds for height: 5x6-8

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 11, 2012, 04:57:28 am
Jumps:

5 SVJs

8-9 DLRVJs

8 SLRVJs

(Also 1hr basketball)

Jumps felt pretty good even though they were just submax jumps for technique and motor pattern with not much run-up speed (see vid below, turned sound off due to distortion but was snapping the rim pretty well). Rest week next week, hope to get some good jumps in by the end of it.

http://www.youtube.com/watch?v=0c3RbHbkcpU
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 12, 2012, 06:43:54 am
Gym

Cleans (because I missed them last week): 3x5@40,50,60kgs respectively

Squat: 3x8@60kgs (speed focus)

Calf raise: 3x20@20kgs

UB stuff

Core

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 13, 2012, 08:32:48 pm
Track

Warmup

4x50m sprints

Bounds: LRLRLRx2 (20m), LLRRx2 (20m), LLLLx2 (10m), RRRRx2 (10m)

Short DL bounds x2 (10m)

My legs feel so much better than last rest week, no shin splint pain or knee pain at all (compared to some minor shin splint and knee pain last rest week, which I hope is a sign that my body is adapting to the increased bounding and jumps). Felt strong and had good bounce off toes today.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 15, 2012, 10:46:44 pm
Gym

Dumbbell calf raises: 3x20@70kgs

Light jump squats: 3x12@20kgs

Barbell lunges: 3x6/leg@35kgs

Light single-leg box jumps : 2x5/leg

Shoulder press/flys alternating: 3 of each x 8@ 30kgs

A shitload of foam-rolling/stretching
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 18, 2012, 06:57:47 am
Jumps at 10'

2-3 SVJs

6 DSVJs

10+ SLRVJs

Mainly focused on SLRVJs today. They were pretty high, definitely at PR levels. My drop-step vert was nearly as big as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 19, 2012, 04:29:06 am
Gym

Warmup/foam roll hips and quads

Squat: 1x8@70kgs, 1x8@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@160kgs  :personal-record:, 1x10@70kgs

Chin-ups: 15, 12, 9

Bilateral barbell calf raise: 1x20@60kgs, 3x20@90kgs

Don't know why but this cycle is doing wonders for my squat. I'm finally breaking through the plateau I've had with it and getting closer to 2.5x BW. It's crazy: felt tired all day at work but once I got to the gym I felt good, and strangely the 160kgs for 8 almost felt easier than when I tried 155kgs for 8  :huh:. Just gonna keep riding it and try for 2.5x 1RM. Then I'll prob think about doing more strength expression stuff (i.e. bounding 2x a week and jumps 2x a week with squat maintenance).

Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on March 19, 2012, 06:01:10 am
Congrats on the squat PR. I'm hell jelly of your leg strength!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 19, 2012, 10:17:56 am
Damn, 8x160?! Where did that come from? You're slowly getting kingfish status...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 19, 2012, 06:39:04 pm
Haha thanks. I'm light years away from Kingfish though. He's a beast!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 20, 2012, 08:57:16 pm
Track/jumping at basketball

Warmup

4x60m sprints

Light bounds (track wet from rain again): LRLRLRx2(30m), LLRRx2(20m), LLLLx2(10m)

Then some submax jumps before basketball (and some during the game as well)

3 SVJs

3 DSVJs

4 SLRVJs

My legs are absolutely toast though today after Mon/Tues...I don't usually get DOMS this bad but so long as it's muscle pain and not joint/shin pain I'm happy.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 22, 2012, 02:53:51 am
Gym

Jump squats: 3x8@30kgs

Clean: 1x5@50kgs, 1x5@60kg, 1x3@70kgs

18'' box step-up: 3x6/leg@60kgs (just for fun)

Calf raise: 3x25@50kgs

Lunges: 3x8/leg@40kgs (light but focus on explosiveness)

UB stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 23, 2012, 12:09:28 am
Track

Played about 10-12 mins in a faculty futsal game beforehand which was good for short sprints, then did bounds afterwards

Warmup

Bounds: LRLRLRx4 (30m), LLRRx3 (30m), LLLx3 (15m), RRRx2 (15m)

Depth jumps: 3x6@~20''

Bounds were good today, was able to run a lot faster in my lead-in and keep the speed throughout the movement (almost like when I used to triple jump). This is good as my run-up speed-->jump carryover is an area where I could still improve a lot.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 23, 2012, 07:09:44 am
You should film some of your bounds and DJs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 23, 2012, 08:34:28 pm
Yeah you're right,  I think I will buy my own camera (the videos I;ve taken in the past have been off borrowed ones) in the next few days and then video some more of my trainings.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 25, 2012, 02:28:18 am
Jumps/basketball

Today was meant to be a solid jumps session but I definitely got sucked into playing more pickup games than I should have - by the time I started jumping I had been playing for nearly 2 hrs and had no energy. I did 4 SVJs which were all ~31'' (not bad considering) and about 4 SLRVJs before I gave up. SLs were embarrassingly low (prob around 32'') because I had no speed and didn't have full power in the jump. Pretty annoyed I wasted a session. I was jumping a lot while playing but it's not exactly the same.

In other news I got my own camera finally so will try to film my bounds this week for feedback.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 25, 2012, 07:06:41 am
In other news I got my own camera finally so will try to film my bounds this week for feedback.

 :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on March 25, 2012, 10:33:50 am
nice you triple jumped too. congrats on squat. I'd say don't be as whimsical as me and try to plan it out. SO if you're doing max bounds now, make sure you drop them wisely if you want to drop them to pursue strength.

ALso when you say you did LLLL x10m, does that imply you did 4 lefts in those 10 m? SImilarly, when you say LRLRLRLR x4 30m, does that mean you did 8 total foot contacts? Important stuff to note imo to track for progress. I can't ait to go bounding next I stopped for like a week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 25, 2012, 06:42:17 pm
nice you triple jumped too. congrats on squat. I'd say don't be as whimsical as me and try to plan it out. SO if you're doing max bounds now, make sure you drop them wisely if you want to drop them to pursue strength.

ALso when you say you did LLLL x10m, does that imply you did 4 lefts in those 10 m? SImilarly, when you say LRLRLRLR x4 30m, does that mean you did 8 total foot contacts? Important stuff to note imo to track for progress. I can't ait to go bounding next I stopped for like a week.

Yeah the way I do the single leg (LLLL) bounds is more for height, so I do about 8-9 bounces over the ten metres. The LLLL just denotes that it's just with left. Same with the LRLRLRLR, just a way of showing it's alternating rather than that I did 8 bounds per 30m (i.e. 3.75m per bound). I can see how it's confusing now  :huh:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 25, 2012, 07:54:42 pm
I use the same nomenclature. Naming LLLL for "only left leg bounds" regardless if I did just two or ten steps. That's just because it's unusual (never used) a LLLL and then suddenly a R in the same bounding exercise. So if I do 4 L then it's all L.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 26, 2012, 01:24:16 am
Gym

Foam roll/squat warmup

Squat: 1x6@120kgs, 1x6@150kgs, 1x6@160kgs, 1x8@165kgs  :personal-record:

Barbell calf raise: 3x20@120kgs

UB stuff

I do not know where these squat numbers are coming from  :huh: I was pretty happy with the depth (I'm not going full ATG squat, but decently below parallel), speed wasn't amazing but I wasn't grinding them out 5 seconds at a time either.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on March 26, 2012, 03:30:44 am
You're getting hell strong at squatting. Probably 1 of the strongest squatters on this forum now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 26, 2012, 11:30:01 pm
Haha maybe, there are some beasts on this forum though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 27, 2012, 04:19:11 am
Haha maybe, there are some beasts on this forum though.

Hey thanks for the compliment!

 :ninja:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 27, 2012, 05:56:01 am
Track

Warmup

4x50m sprints

(Turn your sound down before watching, the trimmer program I use stuffs up the sound for some reason)

http://www.youtube.com/watch?v=kEYLDGvoLXg

Bounds: 1xLLLLx10m

Bad session today. I don't know why I started with single leg today, I really fucked the first one up as you can see below (turn sound down):

http://www.youtube.com/watch?v=-xJpGc3YLi0

I just landed awkwardly on the first bound and knee started hurting (I should have stopped after the first bound). It wasn't anything bad, just felt sore like I'd bruised the kneecap, but it was enough to stop. I'm really cautious with my knees during bounds. I'm thinking maybe because I squat heavy the previous day, my legs are a bit weaker and don't handle the single leg very well. Thinking of maybe switching so I do bounds before weights.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 27, 2012, 08:49:40 am
You need to dorsiflex when you bound, which you currently don't. That's why you have knee issues (at least if you always bound like you did here). You kept the ankle extended here and landed in plantar flexion which loads the knee up like a bitch. You need to land with the foot more under you than in front of you and that will also allow you to dorsiflex better.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 27, 2012, 07:10:46 pm
Yep, definitely. I had a really bad posture and landing on this one. Will try again next session to correct it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 29, 2012, 04:30:36 am
Gym

Jump squat: 3x12@20kgs,

Clean: 1x5@40kgs, 2x5@50kgs, 1x5@60kgs

Lunge: 3x6/leg@70kgs, 1x6/leg@50kgs

Calf raise: 3x20@50kgs

Single leg box jump (focus on dorsiflexion): 2x6/leg
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 29, 2012, 07:05:01 am
Hm... I have a question: how strong are your calves? Can you do something like 3x20x100 kg of calf raises?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 29, 2012, 07:24:51 am
Hm... I have a question: how strong are your calves? Can you do something like 3x20x100 kg of calf raises?

Yep...I did more than that the other day.

Gym

Foam roll/squat warmup

Squat: 1x6@120kgs, 1x6@150kgs, 1x6@160kgs, 1x8@165kgs  :personal-record:

Barbell calf raise: 3x20@120kgs

UB stuff

I think I could even do a lot more. I've also been alternating pointing toes in and out.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 29, 2012, 08:17:35 am
Then it's probably a matter of technique (as far as bounding is concerned)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 29, 2012, 08:45:36 pm
Then it's probably a matter of technique (as far as bounding is concerned)

Yep, I will put up a video of (hopefully) some bounds performed better a bit later for some more critique.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 30, 2012, 08:35:17 am
Track

Warmup/sprints

Bounds: LRLRLRx3x30m, LLRRx2x20m, LLLLx2x10m, RRRRx2x10m

Depth jumps from ~28'': 3x4

Forgot my fucking camera today! So stupid...had to use my phone to film but it's shit quality (which is why I never really used it to film before). I took it fairly easy today on the bounds after last session just trying to get technique right (still needs work). I thought my depth jumps were OK but watching again I kept going forward too much (prob cos I didn't have anything to jump at).

Bounds:
http://www.youtube.com/watch?v=-PxgoSSVIm4

http://www.youtube.com/watch?v=Q8kJpQFJwhs

Depth jumps:
http://www.youtube.com/watch?v=4mRAYiilqj8
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 30, 2012, 11:34:16 am
At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 31, 2012, 02:43:11 am
At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.

Yeah you're right, weird that you don't notice these things until you see them on video. Thanks for the advice!  :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 01, 2012, 06:59:44 am
Jump session

Several SLRVJ attempts, mostly submax

Few DLRVJs/SVJs

Game of basketball after


Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 02, 2012, 12:32:16 am
Rest week

Gym

Extensive foam rolling of quads/hips (hips are really sore, especially left)

Squat (~50% of 1RM): 1x6@50kgs, 3x8@100kgs, 1x8@50kgs (focus on speed)

Calf raise (speed): 3x20/leg@100kgs

UB stuff
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 04, 2012, 08:13:47 pm
Track - low intensity stuff

Warmup

3x50m sprints

3 sets of single leg line hops over 20m

3 sets of double leg line hops over 20m

2x40m of 1-2-3- jumps (around 8 jumps total)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 06, 2012, 07:37:25 am
"Gym" (actually backyard at home, gym closed for Easter)

SL calf raises: 3x25@17kgs

Jump squats: 3x9-10@12kgs

Lunges: 3x8/leg@22kgs

Single leg consecutive box hops: 2x6/leg

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 08, 2012, 11:03:22 am
Jump testing

Here's a video of my standing reach measurement (since it fluctuates with shoes/time of day)

http://www.youtube.com/watch?v=VQKP6ecSchk

Best SVJ - 85cm/33.5'' (hit fourth rung, 313cm - 228cm)  :personal-record::
http://www.youtube.com/watch?v=ei2znSubjWc


Best DLRVJ - 88cm ~35'' (hit fifth rung, 316cm - 228cm)  :personal-record::
http://www.youtube.com/watch?v=9UT5kxwtum0


I missed filming my best SLRVJ because the memory card filled up as I recorded it and it didn't save (yes I know, very Rip-like lol). It was about the same height as the DL jump (hit the fifth rung) so maybe equal with SL PR. Here's my next best but not as good (the camera slipped a bit but you can see the jump):

http://www.youtube.com/watch?v=bY0Mk0g6Z_A

Pretty happy with the jumps overall, especially since I didn't really have much of a run-up on my deck (as seen in the DLRVJ attempt). Will try to get a proper video of some SL attempts next time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 08, 2012, 11:33:38 am
Double leg jumps look great. Man you really went ATG on that standing VJ attempt... :ninja:

In the one leg jump you pre-program yourself to push with the jumping leg... you come in with a bent leg and "push yourself up" instead of using it as a lever but... I mean, your form looks more like you're going to attempt a one-leg bound forward than actually going up.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 08, 2012, 10:10:07 pm
Double leg jumps look great. Man you really went ATG on that standing VJ attempt... :ninja:

In the one leg jump you pre-program yourself to push with the jumping leg... you come in with a bent leg and "push yourself up" instead of using it as a lever but... I mean, your form looks more like you're going to attempt a one-leg bound forward than actually going up.

Yeah I see what you mean. I almost think I'm naturally a double leg jumper because I've always had trouble getting SL jumping technique right...

Thinking of moving into an explosive phase now with one jumps/bounds, one pure jump and two gym a week doing less volume, really focus on getting technique down. Just want to try and maintain 1RM squat if possible by doing [low rep + heavy] one day and [high rep + speed] the other.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 12, 2012, 02:14:45 am
Gym

Squat: warmup, 2x4@110kgs, 2x4@150kgs, 1x4@160kgs

Barbell calf raise: 1x20@110kgs, 2x20@130kgs  :personal-record:

Given that I'm at ~2.5xBW parallel squat now, I'm gonna transition into slightly more max jumps/bounds and less volume on squats. This week's a bit messed up because my gym was closed Mon-Tues. I'll do jumps/bounds tomorrow and jumps only on Sunday. Didn't squat as heavy as past weeks but just getting my body used to doing lower volume heavy squats.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on April 12, 2012, 09:55:08 am
Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 12, 2012, 11:59:36 pm
Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.

Thanks mate! I used to get my spikes from this place in Melb called Runner's World which had a good range and people who actually knew track sprinting and what shoes work best. But it's hard to beat places like Eastbay for price nowadays, got a cheap pair for around $50 with my last basketball shoes.

By the way, I found the perfect pair for you:

http://reviews.nike.com/9191/331037/nike-zoom-matumbo-track-shoe-reviews/reviews.htm (http://reviews.nike.com/9191/331037/nike-zoom-matumbo-track-shoe-reviews/reviews.htm)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 13, 2012, 08:41:57 am
Track

Warmup

4x50m sprints

LRLRLRx4x30m, LLRRx2x30m, LLLLx3x20m, DLx2x20m

Depth jumps: 2x6@24''

Alt bounds:
http://www.youtube.com/watch?v=iR19PVWEMmQ

SL bounds:
http://www.youtube.com/watch?v=X71dXIEjPh4

I think my technique is a little better for the SL, have no pain at all from doing them compared to last time. Can still be improved though because I seem so slow off the ground!  :pissed:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 13, 2012, 11:55:37 am
You remind me a lot of myself when I first started doing bounds... I still do them like you do them here when I go LRLRLR but when I do them on the same leg, I can dorsiflex well. You don't dorsiflex at all in either version... that's the thing.

Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on April 13, 2012, 12:28:14 pm
Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.

Thanks mate! I used to get my spikes from this place in Melb called Runner's World which had a good range and people who actually knew track sprinting and what shoes work best. But it's hard to beat places like Eastbay for price nowadays, got a cheap pair for around $50 with my last basketball shoes.

By the way, I found the perfect pair for you:

http://reviews.nike.com/9191/331037/nike-zoom-matumbo-track-shoe-reviews/reviews.htm (http://reviews.nike.com/9191/331037/nike-zoom-matumbo-track-shoe-reviews/reviews.htm)

Lol nice name on those spikes but I don't really like the look of them haha. I'll check out Eastbay though coz it's probs cheaper than any shoe store in Adelaide. Thanks for the help.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 13, 2012, 06:24:46 pm
Compare this http://www.youtube.com/watch?v=eUVDD4LmFOM with your form.

Check out the dorsiflexion ^^^ he obtains vs your lack of dorsiflexion. If you manage to do this ^^ and land flat footed vs reaching out with your foot you're going to bound much better.

Also check the arm swing. He does double arm swings but I do it single arm... you need to go with whatever works for you.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 13, 2012, 11:30:45 pm
Lol nice name on those spikes but I don't really like the look of them haha. I'll check out Eastbay though coz it's probs cheaper than any shoe store in Adelaide. Thanks for the help.

Yeah fair enough haha. Eastbay is the best for pretty much any sports shoes, hard to go past them. So long as you put a few items in your order to justify the shipping costs from US.

You remind me a lot of myself when I first started doing bounds... I still do them like you do them here when I go LRLRLR but when I do them on the same leg, I can dorsiflex well. You don't dorsiflex at all in either version... that's the thing.

Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.

Yeah I'm still having trouble with dorsiflexion. I feel like I'm subconsciously stopping my toe from dorsiflexing fully to make the landing easier, as if I can't handle my full BW landing on one leg. But I'm working on it, will start doing some one-legged pogos/skipping trying to fully dorsiflex each time. Once I solve this I think it'll help my SLRVJ a lot.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 15, 2012, 06:52:05 am
Jumps/bball

3-4 of each jump just practising technique

Heaps of 3v3/2v2 basketball

Here's my tentative new plan for getting my reactivity up while trying to maintain strength in squat/clean/calf raise/hamstring. Focus is on more jumping and trying to get bounding technique down right.

Mon: Heavy, low vol squats (no more than 4 reps for 3 sets after warmup), calf raises, cleans/snatches (alternate)

Tues: Bounds and jumps at ring

Wed: Rest

Thurs: Lighter squats focusing on speed, lunge OR RDL (not sure yet), jump squats

Fri: Bounds, DJs and longer sprints

Sat: Rest

Sun: Jumps

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 16, 2012, 06:05:14 am
Gym

Calf raise: 1x20@70kgs, 1x20@120kgs, 2x20@160kgs  :personal-record:

Clean: 3x5@50kgs

Squat: Warmup, 1x4@120kgs, 3x4@160kgs

Squats sucked today. I tried for an extra rep in the last set and actually failed to get the bar up for the first time ever, had to drop the bar onto the safety (it wasn't as embarrassing as I imagined it would be  :huh:). It wasn't my quads though; my hips were hurting when getting to parallel for some reason and started giving out before my quads did. They might be a weakness I have, or I might not have warmed them up enough. Calf raises and cleans were good though. I think I could even go a bit heavier on the calf raises.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 16, 2012, 09:16:03 am
Do you do the calf raises on a free bar or on a smith machine?

If you do them with a barbell, how hard it is to maintain balance? I find it pretty hard... I have the tendency to "drop" forward when I do calf raises.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on April 16, 2012, 09:20:56 am
Don't worry about failing on the squats I wreckon almost everybody who lifts with low reps has failed squats before (or at the very least came extremely close to failing). Nobody would say shit to you when you fail 160kg especially if you're a regular and they know you put in work.
That's weird about your hip. What do you think the pain was from?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 17, 2012, 08:24:23 pm
Don't worry about failing on the squats I wreckon almost everybody who lifts with low reps has failed squats before (or at the very least came extremely close to failing). Nobody would say shit to you when you fail 160kg especially if you're a regular and they know you put in work.
That's weird about your hip. What do you think the pain was from?

Don't know for sure, it might just be that my hips aren't up to speed with my quads so I'll try and add in some hip flexor work and foam roll them more.

Had to miss bounds yesterday, got held up at work til late, by which time the athletics club had booked the track. I made up for it by getting to basketball a bit earlier and doing about 5-6 SLRVJs, then during the game I ran and jumped at everything: all my FGs were fast break layups and I was trying to get blocks and rebounds more than usual (generally I just take it easy and pass the ball around and shoot jumpers). So a pretty good jumps workout.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 19, 2012, 01:44:41 am
Gym:

Foam-roll (a lot)

Explosive squat (full ATG today, aimed for <3 secs per rep): 2x8@70kgs, 2x8@90kgs, 1x8@70kgs

Jump squat: 3x10@30kgs

Ghr: 3x10@30kgs

Single leg box-hop: 2x6/leg

I did full ATG depth today to get my hip flexors more of a workout. They didn't hurt like last session which is good.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 19, 2012, 04:25:55 am
3 seconds per rep is a lot
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 19, 2012, 05:33:01 am
Lol...yeah I don't know why I put 3 secs. They were all around 1.5-2 secs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 19, 2012, 02:22:58 pm
Which is under 3 seconds per rep :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 19, 2012, 06:32:47 pm
Lol...yeah it's more of a rough guideline...I think you can feel when your reps are really explosive and when they're getting grindy.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 19, 2012, 07:16:54 pm
At what % of your 1RM would you say the reps are starting to get slow?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 21, 2012, 12:56:21 am
At what % of your 1RM would you say the reps are starting to get slow?

I guess around 70-75% (150ish kgs) it gets harder to be really explosive, more near the end of the set. I always think that perhaps a better way to train for vertical force output is to focus on doing the same % of your 1RM faster each session until you are really explosive, then moving up the weight. (I'm sure this method has probably been described and has a name, just haven't looked  :P).

Training-wise, I had a test-tube with some weak acid in it break and spill on my leg at work (I work in a tissue engineering lab) which gave me a burn a bit like road rash. Nothing serious, but hurts a bit to run, doctor said not to do much on my legs while it scabs over so no bounds or jumping for a few days. It sucks.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 27, 2012, 03:00:37 am
Wow it's been ages since I posted (although it's sad that my journal was only 15-20 or so from the top, not as many people journalling these days). My leg got infected which meant I had to take antibiotics and have a few extra days of no training. It's good now though. Played a soccer game today which was good for a run/warmup then a few sprints and skips on the track, nothing intense, just easing back into it. Back to normal training now  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 28, 2012, 06:08:08 am
Track:

Warmup

Bounding warm up

Bounds: LRLRLRx3x30m, LLLL/RRRRx2x10m

Sprints: 2x100m

Depth jumps: 1x6@22'', 2x6@30''

Line hops
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 29, 2012, 04:22:37 am
Jumps (vertec):

Pogos, box jumps, depth jumps to warm up

5 SVJs (highest 32'')

5 SLRVJs (submax, working on run-up)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 01, 2012, 04:34:25 am
Gym

Squat: 1x6@70kgs, 1x8@110kgs, 2x6@130kgs, 1x8@70kgs

Calf raise: Same sets and weights as above but 20 reps per set

Leg curl: 3x20@30kgs

Clean: 1x5@40kgs, 1x5@50kgs, 2x5@60kgs

Pogos: 2x20@10kgs

Core then foam roll

Decided to do light volume squats to ease back into it, hip flexors were sore for a bit, didn't warm them up or foam roll enough beforehand (stupid). Cleans felt really good today, plan to push the weight up for those.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 01, 2012, 08:28:47 pm
Track:

Warmup

4x50m sprints

Bounds: 3x30m LRLR, 3x10m LLLL/RRRR, 1x20m LLRR

1x6 DL bounds for heights

Raining today, track was soaking wet but still able to run and jump OK. Couldn't film though, next time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 01, 2012, 08:58:17 pm
How has your dorsiflexion been improving in the bounds so far?

Have you been doing any direct glute strength exercises? Like Lance's glute iso hold, hip thrusts, KB swings, even dumbbell vertical back BSSs or straight leg deadlifts (more on the hamstring side here, but still no quad involved)?

I'm planning to do moderate to high volumes of glute dominated exercises every day and see how my quad dominance reduces.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 01, 2012, 09:36:49 pm
How has your dorsiflexion been improving in the bounds so far?

Have you been doing any direct glute strength exercises? Like Lance's glute iso hold, hip thrusts, KB swings, even dumbbell vertical back BSSs or straight leg deadlifts (more on the hamstring side here, but still no quad involved)?

I'm planning to do moderate to high volumes of glute dominated exercises every day and see how my quad dominance reduces.

I think they are maybe a little better. I'm making a conscious effort to focus on dorsiflexion during warmups. I'm definitely holding the bound longer by keeping my foot extended and not worrying so much about the increased force on landing. Plus I've had no pain or anything after doing them now. I'll film my next session so you can see.

I haven't been doing glute-only strength exercises as such. I sometimes do some glute bridges before squatting and get a good burn in the glutes from lunges and squats, as well as sprints. But yeah maybe I should throw a glute exercise in 1-2x a week and see how that helps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 05, 2012, 04:34:14 am
Track:

Warmup

Bounds: LRLRx3x30m

DL bounds: 2x8,10

I had a game of soccer beforehand in whcih I played basically the whole game. Good for lots of sprinting but I was pretty stuffed, I took a video of my bounds but had no energy so they weren't as good as a few days ago: crap dorsiflexion and just couldn't hold them very long. Next session will be better.

http://www.youtube.com/watch?v=9vt9P2zj024
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 06, 2012, 07:05:30 am
Jumps and bball

4 SVJs

About 5 SL and a few DLRVJs (submax)

2hrs of 4v4 basketball
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 07, 2012, 06:06:14 am
Gym:

Foam rolling warmup, light UB stuff

Squat: 2x8@70kgs, 1x@6-7@110kgs, 1x6@130kgs

GHR: 2x10@25kgs, 2x10@35kgs

Jump squats: 2x8@20kgs, 2x8@30kgs

SVJs: 2x6

Foam roll/stretch

Low volume squats today, just one heavy set, felt fresh enough to do some extra jump squats and SVJs (found a good spot in the gym to do them).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 08, 2012, 04:23:00 am
Track:

Warmup

3x50m sprints

Bounds: 4x30m LRLRLR

Depth jumps: 3x6@18''

Today was just to focus on my alt bounding technique. I figured that there's no point doing max LLLL/LLLRRR bounds until I can master the LRLR. I know what I need to work on which is good, just gotta get it down.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on May 09, 2012, 12:53:52 am
Gym:

Foam rolling warmup, light UB stuff

Squat: 2x8@70kgs, 1x@6-7@110kgs, 1x6@130kgs

GHR: 2x10@25kgs, 2x10@35kgs

Jump squats: 2x8@20kgs, 2x8@30kgs

SVJs: 2x6

Foam roll/stretch

Low volume squats today, just one heavy set, felt fresh enough to do some extra jump squats and SVJs (found a good spot in the gym to do them).

Lol 130 lightweight for you man. You do sets with 160 for reps so 130 isn't heavy. I wish 130 felt light for me instead it's like close to my 1RM. How long did it take you to squat as much as you do?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 09, 2012, 02:49:28 am
Gym:

Foam rolling warmup, light UB stuff

Squat: 2x8@70kgs, 1x@6-7@110kgs, 1x6@130kgs

GHR: 2x10@25kgs, 2x10@35kgs

Jump squats: 2x8@20kgs, 2x8@30kgs

SVJs: 2x6

Foam roll/stretch

Low volume squats today, just one heavy set, felt fresh enough to do some extra jump squats and SVJs (found a good spot in the gym to do them).

Lol 130 lightweight for you man. You do sets with 160 for reps so 130 isn't heavy. I wish 130 felt light for me instead it's like close to my 1RM. How long did it take you to squat as much as you do?

Haha yeah I guess, it just felt heavy because I haven't squatted above that since I hurt my leg a couple of weeks ago; I've probably lost a bit of top-end strength, plus my hips are still bothering me a bit. It's taken me ages to get to that level though, I started squatting about two months or so (can't remember exactly) before I starting journaling and was pretty much at your current level, just getting around 1.5xBW. I got some beginner's gains to get me up around 140kgs for reps, then I plateaued for a few months, and only in the last few have I got it higher. I've gone up and down with it for sure, but I guess it's like that with lifts unless you fully commit to raising it, maybe by using Smolov or Texas method or some crazy program like that.

So yeah I guess what I'm saying i don't stress too much about your numbers because so long as you're consistently lifting and trying to PR (+eating right), they should go up. If you really want to boost them up think about doing Smolov jr or a similar squat-specific program. But you gotta decide whether it's a goal you want (or need) to go for.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on May 09, 2012, 03:39:00 am
Thanks for the advice!
I'd never consider doing smolov though coz i'm defs nowhere near smolov level. Even if i was I've got rugby 3x a week so I wouldn't be able to do it. I looked up the texas method- http://www.t-nation.com/free_online_article/most_recent/the_texas_method
It seems like a good program but the trouble is I always feel shit on Mondays so I don't think I'd be able to handle that volume, and than on Friday it's probs not the best idea to max out coz I got games on Saturdays. I'll do that program in the off-season though because I like the look of it. When i was searching for Texas Method I came across this othr program called Madcows.
http://stronglifts.com/madcow-5x5-training-programs/
I'm going to incorporate Madcows into my training. I'll probs modify it a bit but I like the theory behind it of squatting 3x a week but having 1 of those days as like a recovery day and than still getting a 5lb weight increase a week. But yeh ultimately I just want to get my squat from the 1.5x region up into the 2x region.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 09, 2012, 06:59:45 am
Thanks for the advice!
I'd never consider doing smolov though coz i'm defs nowhere near smolov level. Even if i was I've got rugby 3x a week so I wouldn't be able to do it. I looked up the texas method- http://www.t-nation.com/free_online_article/most_recent/the_texas_method
It seems like a good program but the trouble is I always feel shit on Mondays so I don't think I'd be able to handle that volume, and than on Friday it's probs not the best idea to max out coz I got games on Saturdays. I'll do that program in the off-season though because I like the look of it. When i was searching for Texas Method I came across this othr program called Madcows.
http://stronglifts.com/madcow-5x5-training-programs/
I'm going to incorporate Madcows into my training. I'll probs modify it a bit but I like the theory behind it of squatting 3x a week but having 1 of those days as like a recovery day and than still getting a 5lb weight increase a week. But yeh ultimately I just want to get my squat from the 1.5x region up into the 2x region.

Yeah madcows is another one. I reckon that could work for you if you were to do it. I've looked at those programs and yeah they're difficult to fit into your regular sporting life (unless your sport is powerlifting lol). Smolov is just ridiculous. Any program that starts with 3 consecutive days of squats is gonna be bloody hard.

But yeah once you get to 2-2.5x I think you'll see a big increase in your SVJ because it's mostly a strength jump. From memory I was at prob 26-27'' (or less even) before starting (couldn't get close to rim standing), but then when I started squatting heavy it got to around 29'', then consistently 31'' when I got to 140kgs for reps, now ~33'' max. So if you're at around 30'' now, then you could put quite a few inches on when you get up to 2x.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on May 09, 2012, 01:35:56 pm
Thanks for the advice!
I'd never consider doing smolov though coz i'm defs nowhere near smolov level. Even if i was I've got rugby 3x a week so I wouldn't be able to do it. I looked up the texas method- http://www.t-nation.com/free_online_article/most_recent/the_texas_method
It seems like a good program but the trouble is I always feel shit on Mondays so I don't think I'd be able to handle that volume, and than on Friday it's probs not the best idea to max out coz I got games on Saturdays. I'll do that program in the off-season though because I like the look of it. When i was searching for Texas Method I came across this othr program called Madcows.
http://stronglifts.com/madcow-5x5-training-programs/
I'm going to incorporate Madcows into my training. I'll probs modify it a bit but I like the theory behind it of squatting 3x a week but having 1 of those days as like a recovery day and than still getting a 5lb weight increase a week. But yeh ultimately I just want to get my squat from the 1.5x region up into the 2x region.

Yeah madcows is another one. I reckon that could work for you if you were to do it. I've looked at those programs and yeah they're difficult to fit into your regular sporting life (unless your sport is powerlifting lol). Smolov is just ridiculous. Any program that starts with 3 consecutive days of squats is gonna be bloody hard.

But yeah once you get to 2-2.5x I think you'll see a big increase in your SVJ because it's mostly a strength jump. From memory I was at prob 26-27'' (or less even) before starting (couldn't get close to rim standing), but then when I started squatting heavy it got to around 29'', then consistently 31'' when I got to 140kgs for reps, now ~33'' max. So if you're at around 30'' now, then you could put quite a few inches on when you get up to 2x.

Yeh with smolov I don't see the point of anybody doing it unless their weightlifters or powerlifters. Well I guess also if somebody is an experienced lifter who's facing a massive plateau haha. With madcows I'd follow it exactly how it's templated except instead of working up to max set I'd work down from a max set after warming up but still keep the same amount of volume if that makes sense. I also wouldn't follow any of the assistance stuff coz i don't really need it atm since all I'm focussing on is bench and squat and my bench is actually going fairly well.
I'm not even at 30" SVJ yet lol I'm still only at around 28" but I can grab rim off SVJ coz I got 7'10 standing reach at 5'11. To increase my SVJ up 5 inches to like 33" I think i'd probably need at least another 50lbs on my squat while staying at the same bodyweight. Only 1 way to find out though :P
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 10, 2012, 03:16:41 am
Thanks for the advice!
I'd never consider doing smolov though coz i'm defs nowhere near smolov level. Even if i was I've got rugby 3x a week so I wouldn't be able to do it. I looked up the texas method- http://www.t-nation.com/free_online_article/most_recent/the_texas_method
It seems like a good program but the trouble is I always feel shit on Mondays so I don't think I'd be able to handle that volume, and than on Friday it's probs not the best idea to max out coz I got games on Saturdays. I'll do that program in the off-season though because I like the look of it. When i was searching for Texas Method I came across this othr program called Madcows.
http://stronglifts.com/madcow-5x5-training-programs/
I'm going to incorporate Madcows into my training. I'll probs modify it a bit but I like the theory behind it of squatting 3x a week but having 1 of those days as like a recovery day and than still getting a 5lb weight increase a week. But yeh ultimately I just want to get my squat from the 1.5x region up into the 2x region.

Yeah madcows is another one. I reckon that could work for you if you were to do it. I've looked at those programs and yeah they're difficult to fit into your regular sporting life (unless your sport is powerlifting lol). Smolov is just ridiculous. Any program that starts with 3 consecutive days of squats is gonna be bloody hard.

But yeah once you get to 2-2.5x I think you'll see a big increase in your SVJ because it's mostly a strength jump. From memory I was at prob 26-27'' (or less even) before starting (couldn't get close to rim standing), but then when I started squatting heavy it got to around 29'', then consistently 31'' when I got to 140kgs for reps, now ~33'' max. So if you're at around 30'' now, then you could put quite a few inches on when you get up to 2x.

Yeh with smolov I don't see the point of anybody doing it unless their weightlifters or powerlifters. Well I guess also if somebody is an experienced lifter who's facing a massive plateau haha. With madcows I'd follow it exactly how it's templated except instead of working up to max set I'd work down from a max set after warming up but still keep the same amount of volume if that makes sense. I also wouldn't follow any of the assistance stuff coz i don't really need it atm since all I'm focussing on is bench and squat and my bench is actually going fairly well.
I'm not even at 30" SVJ yet lol I'm still only at around 28" but I can grab rim off SVJ coz I got 7'10 standing reach at 5'11. To increase my SVJ up 5 inches to like 33" I think i'd probably need at least another 50lbs on my squat while staying at the same bodyweight. Only 1 way to find out though :P

Sounds good mate, get after it!

Gym

Calf raise: 1x20@70kgs, 1x20@110kgs, 1x20@140kgs, 1x20@150kgs  :personal-record:

Clean:1x5@50kgs, 1x6@60kgs, 1x6@70kgs  :personal-record: (even though it's still pretty crap)

Max SVJs: 2x6

Pull-ups: 3x10

DB shoulder press: 3x10-12@30kgs

Core (planks, leg raises with med ball), foam roll, stretch

Edit: Oh and when I've been writing clean I mean power clean (start on ground then catch above parallel, maybe 1/4-1/2 squat max)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 14, 2012, 01:17:00 am
Training of last few days:

Track:

Warmup

Few short sprints

1-leg bounds: 4x20-30m LRLR

2-leg bounds: 2x5-6 for height

http://www.youtube.com/watch?v=BMNMRdsqvjw

1x5 for distance (with bit of height)

http://www.youtube.com/watch?v=s50zeeT3bZs

Depth jumps: 2x6@~22'' (mem card filled up at 4th rep)

http://www.youtube.com/watch?v=xMyq-TArWZw

My single leg bounds aren't worth showing, but from watching the vid I realised my dorsiflexion is OK on the left but way worse on my right leg (which makes sense) so gonna try and focus on that. On the other hand, given I still suck so much I might dump single-leg altogether and just focus on double leg for awhile  :P

Next day I foolishly did a 4km charity run - OK except it was on asphalt so it gave me some mild shin splint pain. Felt good enough to jump after I iced them a bit so got some jumps in that afternoon. Feel pretty good today considering but decided to take a rest day to let my legs heal a bit.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 14, 2012, 04:18:43 am
You should try to keep your head looking forward on the depth jumps (instead of looking at the ground), you'll do them better.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 17, 2012, 12:41:36 am
You should try to keep your head looking forward on the depth jumps (instead of looking at the ground), you'll do them better.

Yep for sure. It's funny, whenever I video something I always forget to do something right like keeping my head up more.

I took a few days off because my shins were still sore after the weekend, as well as my right heel, which was a bit bruised. But they're good now.

Gym:

I tried some squats today but my hips are still bothering me. I got up to 130kgs for a few reps but my hips would start hurt once I got below parallel. It's annoying because the weight feels like nothing (i.e. no problem for quads) but the hip pain is making me stop. I talked to the PT at the gym and he reckons I just have been going too heavy and my hip flexors haven't kept up. He suggested doing some hip cable extensions and hip thrusts every workout to strengthen them before going back up to 130kgs+. So that sucks but at least I've identified a weak point I can work on.

Hip cable extensions: 3x8-10/leg@18kgs

SVJs: 2x6

Core - planks, leg raises w/5kg med ball
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on May 17, 2012, 08:05:27 am
That hip injury sounds fuked up. Hope it gets better soon!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 20, 2012, 06:37:53 am
That hip injury sounds fuked up. Hope it gets better soon!

Thanks mate. It's more of a niggle than an injury so hopefully it clears up soon. I've read online of other people who've had the same problem and just tried to squat through it and it got worse so playing it safe. It's basically a combo of:
- (relatively) weak hip flexors
- posture while squatting (I may not have been sitting fully back when I squat recently)
- more foam rolling and stretching needed

Jumps:

6 SVJs - highest around 32''

8-10 DLRVJs - highest 34''

2 hrs of bball

I was pretty happy with my jumping today, not too far off my best despite a disrupted training schedule over last few weeks. I didn't try any SLRVJs though because I my shins were slightly sore from playing bball, but I think they're good to go now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 21, 2012, 12:11:00 am
Gym:
Calf raise: 1x20@110kgs, 1x20@150kgs, 1x20@160kgs  :personal-record:

BSS: 1x8/leg@20kgs, 2x8/leg@25kgs

Hip cable extension: 3x10/leg@20kgs

Core, UB stuff

For squats I kept the weight low (70kgs) and just focused on blasting it up really fast and getting form exactly right. Next session I will get a video (my old gym didn't allow videos but this new one does). I did some BSSs in lieu of heavy squats and they owned me. I forgot how tough these can be.

My training plan atm is pretty much the same as the one I've been doing with a few important changes:

MON: Gym - heavy legs (mainly quads, glutes)
- Squats (will be heavy once I get back into them, low rep e.g. 3x3 heavy weight)
- BSS (this is a great assistance exercise, don't know why I stopped doing them)
- Calf raise
- Hip isolation exercise (either hip thrusts or cable)
- Core, UB (pull-ups or dumbbell shoulder press)

TUES: Track
- short sprints (e.g. 3x50m 100%)
- longer sprints (100m, 120m, 100m etc.)
- bounds (probably focus more on DL bounds for the time being)

WED: Rest
- foam roll and stretch

THURS: Gym (explosive exercises/hamstrings)
- Cleans/snatches
- RDL
- Jump squats
- Depth jumps

FRI: Jumps
- 6+ of each jump (SLRVJ. DLRVJ, SVJ)

SAT: Rest
-foam roll and stretch

SUN: Jumps
- 6+ of each jump (more effort than Thurs)

So it's not radically different (which is a good thing), but just a few changes. The main difference is less bounds volume (because I suck at them and it's just hurting my legs) and more jumps. I think I've never been jumping enough through the week, I've always just concentrated it on one day. Also swapped lunges for BSS and added in RDL for hamstrings (which I'd been neglecting) and some hip/glute work to target weaknesses in those areas.

2 weeks of this then a rest week where I might try and incorporate some STIM methods, but only if I'm not limited by my hip. Then go for some PRs later in the week
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 21, 2012, 10:22:20 pm
Track:

Warmup

4x50m sprints

DL bounds: Height (2x6), Distance (2x6), Alt height and distance (1x6)

Tuck jumps: 2x6

SL bounds: LRLRx3x20m

Pogos: 3x20

Didn't do the longer sprints today because I'm sick and felt like passing out after the 50m sprints  :huh:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 24, 2012, 05:00:56 am
Jumps/track

4DLRVJs

Few SVJs

3x50m sprints

3x6 tuck jumps

3x20 pogos

Few SL bounds and line hops

I used a court at my uni I've avoided because it's on asphalt, and now I remember why. I just cannot jump on asphalt. It's like my knees know if I'm jumping on it and get sore after only a few jumps. I stopped and went to the track and did some light stuff and it just disappeared, no pain whatsoever. It's weird, but luckily the sports centre at uni (which normally charges $55+ to hire courts for an hour) are finally letting people do casual shooting at lunchtimes on Friday. So I will prob switch Thurs and Fri around so i can jump on hardwood.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 25, 2012, 04:33:45 am
Gym:

Cleans: 2x5@60kgs, 2x5@72.5kgs  :personal-record:

Jump squats: 3x8-9@17.5kgs

Depth jumps: 4x8@18'' (the only box at the gym)

RDL: 1x8@50kgs, 2x8@80kgs, 1x8@100kgs, 1x8@50kgs

Hip cable extension: 1x10/leg@13kgs, 2x10/leg@18kg, 1x10/leg@22kgs

Upper body (DB shoulder press, chins), core (leg raises w/ med ball, side planks), foam roll stretch
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 25, 2012, 07:30:23 am
17.5 kg for the jumpsquats?

Not using a barbell huh?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 25, 2012, 08:48:48 pm
17.5 kg for the jumpsquats?

Not using a barbell huh?

Nope, used one of those premade barbells that have set weights. It's good because I can go hide somewhere with it while I do them, everyone looks at you like you're a freak if you do jump squats in the rack  :huh:. I have never seen anyone else at my gym do the stuff I do so I get some funny looks sometimes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 26, 2012, 02:20:18 am
Yeah I know, I do them in the squat rack and get pretty much the same thing. But people here don't even squat so...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 28, 2012, 01:01:37 am
Jumps (yesterday):

4 SVJs

4 SLRVJs

6-7 DLRVJs (all submax, hamstrings were toast after RDLs on Friday)

Gym:

Squats (depth between parallel/half): warmup, 1x4@140kgs, 2x4@160kgs

Calf raises: 1x20@140kgs, 2x20@160kgs

BSS: 3x7-8/leg@12.5kgs

Core: Leg raises for 3x10@10kgs, front and side planks for 1min/30sec

Foam roll/stretch

It felt good to go heavy again on squats, I found that if I stop just above my usual parallel depth (nearly half-squat depth), then I can do them with no pain at all in hips. They felt pretty easy (I could have grinded out 8-10 reps) so I don't think my max strength has slipped too much.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 29, 2012, 11:30:06 pm
Track:

Warmup

3x50m sprints

3x20 pogos

DL Bounds: Distance: 2x6, Height: 3x6

SL bounds: LRLRLRx2x20m

Some line hops and skipping as well
 
In-game jumps later that night
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 31, 2012, 05:52:32 am
Gym:

Cleans: 1x5@50kgs, 1x5@60kgs, 1x5@70kgs, 1@75kgs

Jump squats: 4x8@ 25kgs

Depth jumps (30''): 3x5

RDLs: 2x8@90kgs, 1x8@105kgs, 1x8@50kgs

Hip cable extension: 2x10/leg@18kgs

Core: Weighted sit-ups, leg raises w/10kgs

Wide-grip chins: 5,6,8,6,5
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 01, 2012, 12:40:55 am
Jumps:

5 SVJs

5x2 DSVJs (warming up for the RVJs)

4 DLRVJs (30 secs rest b/w)

4 SLRVJs (30secs rest b/w)

Good session today. I had played a full game of soccer prior (wasn't planning on doing that but this team at work needed players so I helped out), I wasn't nearly at 100% but I was still getting up pretty well. So happy to have found an indoor court I can use at work now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 03, 2012, 08:11:13 pm
Jumps 2:

4 SVJs

8 DSVJs

5 DLRVJs

4 SLRVJs

Jumps were good today, better than a few days ago. I was hanging off the ring from a drop-step, which I've never done before.  Hoping after resting up this week I can go for some PRs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 05, 2012, 06:22:22 am
Gym (yesterday):

30 mins of just foam rolling and stretch -  legs felt amazing afterwards

Track:

Warmup

Pogos: 4x10

DL bounds for height: 3x6 (low-intensity)

SL bounds: 2x20m LRLRLR (low-intensity)

Few sprints (70%)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 07, 2012, 02:29:04 am
Gym

Depth jumps@20'': 3x4

Half-squat (explosive): Warmup set@70kgs, 1x4@120kgs, 1x4@160kgs, 1x3@170kgs

Wide-grip chins: 6, 6, 6, 6, 6
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 07, 2012, 03:57:31 am
How hard are half squats vs full squats?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 07, 2012, 09:13:05 pm
How hard are half squats vs full squats?

Well compared to my usual parallel depth squats they're pretty easy, feels like as soon as you go down a bit, you're already coming back up. The reps were fairly intense individually but I didn't feel tired or anything afterwards. Made my legs feel really ready for jumping though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 08, 2012, 02:59:26 am
For me, half squats are terribly hard. I find it very difficult to reverse the movement at that depth. No wonder my two footed jumps suck.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 08, 2012, 05:00:11 am
For me, half squats are terribly hard. I find it very difficult to reverse the movement at that depth. No wonder my two footed jumps suck.

Yeah I think if I had done an extra 10kgs they would have been a lot harder. I find that going full ATG is sometimes a little easier than a parallel depth with the same weight because you can use the momentum going down to rebound back up a bit. Obviously a paused full squat would be super hard but I've never really done them before.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 08, 2012, 05:05:52 am
I did paused full squats before but 120 kg is challenging (vs my usual 130-140 range I use for normal full squats). You also need to pay attention to not relax when you pause... I have this tendency to relax when I stop there at the bottom and it's very dangerous.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 10, 2012, 07:56:27 am
Jump test at 10':

5 SVJs, highest:

http://www.youtube.com/watch?v=OfIqUfEiEJw

(http://i1126.photobucket.com/albums/l601/acole14/HighestSVJ-1.jpg)

6 DSVJs, highest:

http://www.youtube.com/watch?v=DHd0ZPxlYMY

5 DLRVJs, highest:

http://www.youtube.com/watch?v=xNplcUv0qgY

6 SLRVJs - highest:

http://www.youtube.com/watch?v=TgVY5poFLC8

(http://i1126.photobucket.com/albums/l601/acole14/HighestSLRVJ.jpg)

Pretty happy with the jumps today, I think my best SVJ was around 34'' and SLRVJ around 37'' which would both be  :personal-record: s. My reach in those shoes is 228cm and the ring was 10', so hitting wrist at the rim for me is 7'' which works out to be 323cm - 228cm = 95cm or 37''. My DLRVJs weren't as good, couldn't get my run-up right but still OK height-wise, maybe around 34-5''. I think this block I've been doing has been working for me so I'm gonna try another cycle or two and see how it goes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 12, 2012, 12:22:07 am
Quote
Looking great ^^^

In the one leg jump, if you could use more speed you'd get much higher. You got a lot of hip involvement there.

In the SVJ try to get your arms behind you and use a double arm swing. You're just opening the chest now IMO.

Thanks man, yeah looking at the videos again my SVJ form wasn't actually that good. I think I jumped well because I had good rest, rather than good technique. And my SLRVJ is still a work in progress, but at least I've got room to improve on 37''.

Week 1 - ON/volume

Gym

Squat (full today): 2x6@60kgs (warmup), 2x6@120kgs, 2x5@140kgs

Calf raise: 1x20@110kgs, 2x20@160kgs

BSS: 3x7-8/leg@25kgs

Dumbbell shoulder press: 3x12-14@12.5kgs*2

I went easy-ish on the squat weight because my legs are still pretty fatigued from a few days ago but decided to increase volume this week and also test my hips out and go full depth. Had a little bit of hip pain at first but it went away pretty quick and I had no problems finishing.

This is what this 3wk block will look like (based it on Joel Smith's old SLRVJ jump cycle):

Week 1 - ON\Volume
Week 2 - ON\Power (less rep/more weight/intensity than week 1)
Week 3 - OFF\Rest/peaking
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on June 12, 2012, 01:31:02 am
Damn you'll be jumping 40 inches soon! Nice progress.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Rix on June 12, 2012, 09:30:44 am
Nice jumps, looking really good.

I think your screenshot for the SLRVJ is not your highest point. Looks like you're coming down a bit as you touch the rim...anyone else see it?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 12, 2012, 09:56:11 pm
Damn you'll be jumping 40 inches soon! Nice progress.

Cheers man! Yeah I hope so. 40'' is like breaking the 4 minute mile for jumpers I reckon.

Nice jumps, looking really good.

I think your screenshot for the SLRVJ is not your highest point. Looks like you're coming down a bit as you touch the rim...anyone else see it?

Thanks Rix! Yeah I might not have got the best frame there, will check the original again. I always struggle timing the jump so I hit the rim at my highest point.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 13, 2012, 07:39:23 am
Track (yesterday):

4x50m sprints

DL bounds: 3x7-8 height, 2x8 distance

SL bounds: LRLRx3x20m

Pogos: 3x20

Recovery session (today):

30 mins in the gym foam rolling, stretching and bit of core (sit-ups and weighted leg raise).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 14, 2012, 12:42:14 am
Gym

Power clean: 1x5@60kgs, 1x5@70kgs, 1x5@72.5kgs, 1x3@75kgs

Jump squat: 4x8@25kgs

Depth jump@20'': 3x6 (jumping at 10' ceiling)

RDL: 1x10@70kgs, 2x8@100kgs, 1x10@70kgs

Chins: 6,6,6,5

Leg raises: 3x10@10kgs

Foam roll, stretch
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 15, 2012, 01:23:07 am
Jumps:

5 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

All submax efforts as my legs are completely dead, just working on increasing speed of last few strides before jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 17, 2012, 11:27:40 pm
Jumps 2:

5 SVJs

8 DSVJs

4 DLRVJs

4 SLRVJs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 18, 2012, 01:42:06 am
Week 2 - more speed/intensity, less volume

Squat (parallel): Warmup, 1x5@110kgs, 2x4@150kgs, 1x5@110kgs (really focusing on bar speed, as explosive as possible)

Calf raise: 1x15@150kgs, 2x10@160kgs (same as above)

Bss: 3x8/leg@40kgs

DB shoulder press: 3x6@40kgs

15 mins foam roll/stretch post-training

Speed was the focus today. Once my squat reps at 150kgs were greater than ~2secs I stopped.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 19, 2012, 05:38:12 am
Track:

Warmup

3x50m sprints @100%

DL bounds for height: 2x6

DL bounds for distance: 2x6

SL bounds: LRLRx3x30m

Pogos: 3x15 (high intensity though)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Harvey on June 20, 2012, 02:14:17 am
Have you got any recent vids/YT channel?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 20, 2012, 03:25:33 am
Have you got any recent vids/YT channel?

Yeah a few, check one page back.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 21, 2012, 03:43:22 am
Gym

Jump squats: 1x6@16kgs, 3x6@32kgs

Power clean: 5@40kgs, 3@72.5kgs, 2@77.5kgs (basically my 1RM), 30sec between reps

Depth jumps@25'': 2x5

RDL(focus on speed with good form): 2x6@80kgs, 2x6@105kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 21, 2012, 05:35:06 am
Why do you have a lower 1RM in the power clean than me? wtf...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 22, 2012, 12:29:24 am
Why do you have a lower 1RM in the power clean than me? wtf...

Well it could be a bit higher but I don't wanna sacrifice form too much. I'm happy building it up in small amounts with good form because it's a lot more technical than say a back squat. I see lots of guys in the gym cleaning 80-90kgs with shit form, I'm sure I could I could heave up 85-90kgs with my back but don't know how effective that would be. So ~75-80kgs is good for singles atm, will definitely try and keep pushing up the weight though.

Jumps:

Few SVJs

8-10 DSVJs - getting high on these, felt really fast, def around 34''

4 DLRVJs

8 SLRVJs - highest prob 34.5-35''

Tried playing around with my technique for SLs today. It's tough though because I jump a lot lower by straightening my take-off leg too much. It's a pretty fine balance between straight enough to act as a lever, and too straight where my stablisers are completely shutting down the jump. But I think I'm holding my run-up speed better. I feel I could get a few inches more if I can just get my technique down right.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 22, 2012, 02:26:28 am
Can you drop the bar in the gym you're training in? (when you clean etc)

I can't so when I "drop down" my bar to my thigs from the catch position it really loads the spine and the back... kinda sucks
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 24, 2012, 08:52:49 pm
Can you drop the bar in the gym you're training in? (when you clean etc)

I can't so when I "drop down" my bar to my thigs from the catch position it really loads the spine and the back... kinda sucks
Not really. There's no setup for Oly lifts in my gym so I do them in/in front of squat racks. It's a uni gym so it's not very hardcore. So yeah I do the same thing, try and quickly drop it to my thighs then put it down w/o loading the back too much but it's not ideal. I think I'd be less cautious about adding more weight if there was a proper set-up.

Jumps 2:

4 SVJs

10+ DSVJs

5 DLRVJs

4 SLRVJs

Felt really good today, was able to jump with a lot of intensity for the DSVJs and DLRVJs. I was gonna do a lot more SLRVJs (the 4 I did were really just warming up) but I kind of tweaked my lower back a little on the last one. Nothing that bad (feels OK today), but didn't want to push it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 28, 2012, 06:09:05 am
OFF week

Track (two days ago):

Few sprints

30m skips (height, distance)

Light bounds

Pogos

Played basketball game later and jumped a bit (didn't play 100%)

Gym - Stim session for Sunday (today):

Foam roll warmup

Depth jumps@20'': 2x6

Half-squat: Warmup (2x3@110kgs), 1x3@160kgs, 2x3@170kgs

Feeling good for Sunday, just hoping to jump as well as last time. The hardest bit is always finding an indoor court that isn't packed.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on June 28, 2012, 09:29:46 am
The hardest bit is always finding an indoor court that isn't packed.

amen.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 28, 2012, 11:21:42 am
Why indoor? I haven't played indoors in years.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 30, 2012, 03:27:06 am
Why indoor? I haven't played indoors in years.

I just hate jumping on asphalt or concrete, floorboards are so much better.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 01, 2012, 06:19:20 am
Jumps test:

3 SVJs, highest 33.5'' (looks about 8-9cm/3'' up hand from looking at vid):

http://www.youtube.com/watch?v=aF36eLzPrw4

6 DSVJs, highest 34.5'' (definitely a little bit higher than last time):

http://www.youtube.com/watch?v=hCoiIeLijSA

6 DLRVJs, highest ~36-37'' (not sure, either way =  :personal-record: ):

http://www.youtube.com/watch?v=STzCMsXaq9E

7-8 SLRVJs, highest 37'':

http://www.youtube.com/watch?v=NN4KNUeKrY4

(http://i1126.photobucket.com/albums/l601/acole14/BestSLRVJ.jpg)

------------------------------------------------------------------------------------------------------------------------------------------------------------------

Happy with the jumps today, definitely PR'd DL. I think my speed is getting better for both SL and DL. My technique is still average though I think (DL is definitely not ideal looking at the videos again).

Didn't want to spend heaps of time/energy trying to get 34''+ on SVJs but the few I did were OK. At the moment it's more of a gauge of my leg strength rather than something I am actively working on to get better. Considering I've only been squatting heavy 1x per week I'm glad it's still around PR levels.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 02, 2012, 03:59:19 am
Back to work

Week 1/3 - ON: Volume

Gym

Foam roll warmup

Squat (parallel depth): 1x8@120kgs, 2x6@140kgs, 1x6@150kgs

Calf raise: 1x25@120kgs, 3x25@160kgs

BSS: 3x6/leg@2x22.5 DBs

Wide-grip chins: 6,6,6,5
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 02, 2012, 11:17:43 am
yeah man your jump stop on the DLRVJ is worse than mine. drives me nuts that you still jump significantly higher than i do.  :uhhhfacepalm:

my guess is that if you improved your plant on the DLRVJ you'd get a lot higher.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 02, 2012, 11:47:30 am
I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 02, 2012, 01:01:16 pm
I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.

if he's anything like me, it's because jump-stopping is what his body wants to do. have to learn how to do step-through plants. hell, i've been trying for years and i still barely one-two my plant.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 02, 2012, 08:22:49 pm
Haha yeah my DL is still fairly shit. I'm happy I can even get over 35'' with such bad technique. It's just not as natural for me with my athletics background, I've always been heaps better off one leg. Long jump, triple jump and I think even doing the shorter sprints predisposes you to 1-legged jumping to a certain degree . You should have seen my DL when I first started...it was probably one of the ugliest things I've ever seen. There's a reason I never put it up previously in my journal  :huh:

I'm not sure why acole doesn't try a step-throurgh rotational plant... he'd have more time to apply more force.

The simple answer is I haven't really looked into it at all. I guess I'm of the Adarq school of thought that technique gets better automatically through increased strength (and practice). But I'm definitely open to new techniques if it'll help me get higher off either leg. Is it like your DL plant I've seen you do lately?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 03, 2012, 01:55:48 am
Track

Warmup

Sprints: 3x60m, 80m 100m

SL bounds: LRLRLRx3x30m, LRLRLRx1x50m, LLLx10m, RRRx10m

DL bounds: 2x7 height, 2x5 distance

_____________________________________________________________________________________________________

I might as well describe what I do for warmups for track sessions seeing as how i never do so:

- 2-300m of jogging mixed in with skips, zorbas, running backwards, pogos

- 2x10-15m of backside kicks, high knees, fast steps, DL line hops and hammer heels (kick your leg out in front and pull down, really stretches the hamstrings well)

- few run-throughs (30m max, 50%)

- sometimes I stretch my hip flexors out if they're tight but usually no static stretching at all
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 03, 2012, 06:33:24 am
Yeah it's basically a plant on one leg and then you pivot around that leg (rotate) and plant the other and jump. More rotation at the hips, longer amortization phase, longer time to apply more force into the jump. It will be less quick but you'll have more time to use force.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on July 03, 2012, 07:16:46 am
What's the reasoning behind sprinting 3x60, 1x80, 1x100?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 03, 2012, 08:29:28 pm
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 03, 2012, 08:50:17 pm
Yeah, there are some studies that attribute longer distance running (say, 400m runs) to lactate accumulation and tendon stiffening due to collagen synthesis under conditions of extreme lactate accumulation.

So basically, longer distance sprints have the tendency to help build up stiffer tendons.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 04, 2012, 11:52:14 pm
Gym:

Clean: 5@60kgs, 5@70kgs, 4@80kg (felt pretty good, will push the weight up next week)

Depth jumps (20''): 3x6

Jump squats: 2x8@17.5kgs, 2x8@20kgs

RDLs: 2x8@80kgs, 2x8@115kgs, 1x8@60kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 05, 2012, 09:30:32 am
Why are the 17.5 jump squats with red?
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on July 05, 2012, 09:40:27 am
Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 05, 2012, 11:10:01 am
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 05, 2012, 12:13:43 pm
Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.


Oh yeah, I see now. I was like "hey why isn't this happening to the other numbers as well, but the "." is only at 17.5"
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 05, 2012, 03:30:25 pm
just like if you end a parenthetical remark with the number 8, it thinks you want to make a cool face. the things on the right are set off by colons now (e.g., : highfive:) but the faces aren't.

8) 8) 8) 8) 8) 8 )
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 05, 2012, 04:11:21 pm
Emoticons are nonsensical they have nothing to do with this bullshit.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 05, 2012, 08:12:09 pm
Why are the 17.5 jump squats with red?

Because it is [blablabla@herp.derp] format , the forum text editor thinks it is an e-mail adress so gives a hyperlink to mail directly.
I use @ for my logs too, i have to use comma(,) instead of dot(.) as demical separator to avoid that.


Yeah I noticed it was doing that awhile ago but only after I posted, couldn't be bothered editing.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 06, 2012, 12:26:41 am
Jumps:

6 SVJs

6 DSVJs

5 DLRVJs (also tried a few rotational plants, I didn't do them very well of course but I can see how if I practised the form they could get better)

6-7 SLRVJs

I realised I had lost my form on SVJs. I used to utilise my armswing a lot better. Today my first few were prob around 31'', then I really focused on timing the jump with the momentum of my arms and unsurprisingly I got a good 1.5-2'' higher. I guess I hadn't really been focusing on SVJ for awhile now.

Other jumps were pretty good as well, I'm going max effort on these now every week because I think it's probably pointless to do 2x jump sessions a week if they're not max effort.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 06, 2012, 08:46:03 pm
What's the reasoning behind sprinting 3x60, 1x80, 1x100?

I'm trying to do more volume sprints in the first week of this cycle I'm doing, and I'm also trying to get my sprinting fitness up so I can eventually do longer tempo sprints (e.g. 2x(5x100m) with 30sec rest between, 5 min between sets). I read this article which talks about the benefits of doing longer tempo sprints for SL jumping:

http://justflyperformance.blogspot.com.au/2011/10/long-sprints-for-one-leg-jumpers.html

Just experimental at this stage though. It's good for the hamstrings if nothing else.

T0DDDAY, WHAT ARE YOUR THOUGHTS ON THIS.

Bump
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 08, 2012, 07:31:53 am
Jumps 2 (at vertec):

6 SVJs (highest 33'')

8 DSVJs (highest 34'')

6 DLRVJs (highest 35'')

6 SLRVJs (highest 35.5'')

I did these on my deck (no indoor courts open near my house) so the running jumps were more like 3-4 step jumps, so not quite as high as I would have liked.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 09, 2012, 03:50:45 am
Week 2 - ON/power

Gym:

Squat (parallel, focus on concentric speed): 1x6@60kgs (warmup), 1x5@110kgs, 1x5@140kgs, 1x5@160kgs

Calf raise (unilateral): 1x15/leg@60kgs, 2x15/leg@110kgs

BSS: 3x5/leg@25kgs DBs

Chin-ups: 8,9,9

Dips: 10,10,10

Squats were good today, the speed was really good. Felt pretty explosive. Also, no hip pain anymore = win  :headbang:

I decided to stop doing calf raises double-legged because the tonnage was getting a bit ridiculous. Was planning on doing 180kgs today, but I would have really struggled to hold the barbell on my back for the length of time it takes to do 15-20 good reps. Last time I did 165kgs for 20 reps I nearly dropped the bloody thing because my traps/forearms were giving out. So I did them single-legged with a box in front for my other foot to balance with. It's probably something I should have been doing anyway to simulate the one-legged jump better.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 10, 2012, 04:55:39 am
Track

Warmup

Pogos/tuck jumps

SL bounds: LRLRLRx20mx3, LLL/RRRx2x10m

DL bounds: 3x5 for height (aimed for max height each jump)

Sprints: 3x50m 100%
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 12, 2012, 04:11:44 am
Gym::

Power clean: 5x40kgs (warmup), 5x70kgs, 3x80kgs, 2x85kgs  :personal-record: (finally >1xBW)

Jump squats: 1x6@16kgs, 3x6@32kgs

Depth jumps: 2x6@30''

RDLs: 1x6@60kgs (warmup), 1x6@100kgs, 1x5@125kgs (these felt much easier than last few weeks and fairly explosive)

Core, foam roll, stretch after
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 12, 2012, 10:36:30 pm
Jumps:

6 SVJs

6 DSVJs (mixed up RL and LR plants, I don't think I jump significantly higher either way)

6 SLRVJs

4 DLRVJs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 15, 2012, 12:20:58 am
Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Harvey on July 15, 2012, 01:36:22 am
Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.

Great post. I just did a jumping session too and noticed that if I seemingly didn't put a lot of thought into activating every muscle fibre, I'd get 1-2 inches higher as well. I think I slowed my amortisation phase a little and it felt as though I wasn't even going to jump and then I was 2h dunking with all kinds of bent elbows. Quite surreal.

This last page has taught me a fair bit about jumping and the importance of shit like timing your arm swing with your SVJ. I'm always looking to whore that extra centimeter, so thanks for that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 15, 2012, 08:08:01 pm
Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.

Great post. I just did a jumping session too and noticed that if I seemingly didn't put a lot of thought into activating every muscle fibre, I'd get 1-2 inches higher as well. I think I slowed my amortisation phase a little and it felt as though I wasn't even going to jump and then I was 2h dunking with all kinds of bent elbows. Quite surreal.

This last page has taught me a fair bit about jumping and the importance of shit like timing your arm swing with your SVJ. I'm always looking to whore that extra centimeter, so thanks for that.

Hey no worries, glad it's useful to you. I mean, it's all stuff that seems REALLY obvious, but I think you only learn these things about yourself through continuous practice and repetition. After 1.5 years of training for vert I'm only just noticing these small but important aspects (probably because I never did enough pure jumps sessions in the past).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 18, 2012, 11:46:51 pm
OFF week

Just been foam rolling and stretching 2x a day. Had a game of basketball Tues night which was good for some activity (had five fast-break layups, definitely a PR).

Gym - Stim session:

Foam roll warmup

Depth jumps: 10 jumps total@24'', with 30sec rest b/w, tried to make each as explosive as possible

Half-squat: warmup, 1x3@160kgs, 1x3@170kgs, 1x3@175kgs

Squats were really easy and explosive. Felt weirdly strong. I probably could have gone for a squat PR but I had done enough to give my legs a boost so I didn't want to add any more volume. Just have to eat well, rest, have a few hot/cold baths and try to jump really well on Sunday.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 22, 2012, 06:53:40 am
Jumps test at 10':

5 SVJs, best ~35'' (about 5'' up hand)  :personal-record: :

http://www.youtube.com/watch?v=-j-gAa5gu3I

(http://i1126.photobucket.com/albums/l601/acole14/BestSVJ.jpg)

5-6 DSVJs, best prob 35-35.5'':

http://www.youtube.com/watch?v=QnQ-xbKTC3Q

3 DLRVJs - all shit but one prob nearly 36'' (I had my hand clenched in this vid so it looks lower):

http://www.youtube.com/watch?v=q-boRXDIuRo

1 SLRVJ, ~37'':

http://www.youtube.com/watch?v=Gzv2V-A6jw4

Here's a shot of my highest point:

(http://i1126.photobucket.com/albums/l601/acole14/Highestpoint.jpg)

_____________________________________________________________________________________________________

I felt my DL technique had improved during last few jumps practice but it just sucked today  :uhhhfacepalm: Kept mincing my steps and losing all my momentum. They were just failing so I moved onto single-legs. I did a few warmups, then did a relaxed and it felt pretty good, at least as high as last few tests, but I  tweaked my knee a bit on the landing. It was sort of a dull pain in the patella tendon. It wasn't really painful or anything but it was sore enough to make me think about stopping. Could have maybe had 1-2 more and try for 38'' but I'd rather err on the side of caution with my knees. I've never really had trouble with them except when I jump on concrete for extended periods so I think it was pretty minor. I iced it for 10 mins afterwards and it felt fine. So overall disappointing but still pretty happy with PRing SVJ.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 23, 2012, 01:21:52 am
Week 1/3 - ON/volume

Gym

Foam roll warmup + glute bridges

Squat (full depth ATG): warmup 1x8@70kgs, 1x5@120kgs, 4x4@140kgs, 1x20@80kgs (MEBM)

Unilat calf raise: 1x20/leg@70kgs, 2x15/leg@100kgs,

BSS: 2x10/leg@40kgs

Military press: 3x8@40kgs

Decided it's probably best to spead the volume over an extra set because I felt the reps were getting too grindy doing 3x6 last time. Still did 16 reps at 140kgs but they were all much faster. I'd been reading about MEBM and it sounded like the perfect thing to do for volume squats. It was hard as hell. Legs were jelly afterwards. And I don't even think I went heavy enough! I think my 10RM max is probably more like 90-100kgs. But I can see how it could be really effective for power output provided all the reps are explosive enough.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 23, 2012, 08:13:57 am
35" SVJ is boss.  :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 23, 2012, 11:48:14 pm
35" SVJ is boss.  :highfive:

Thanks man. Hopefully it will keep going up.

Track

Warmup (200-300m jog, dynamic drills, tucks)

SL bounds: 4xLRLRLRx30m

DL bounds: 2x8-10 (height), 2x6 (distance)

Pogos: 3x20

3x50m (timed last one at 6.3 sec)

2x100m (timed last one at 12.6 sec)

I thought I'd time my 50m/100m just out of interest (rough times because I was self-timing with a stop-watch, although I'm usually pretty good at getting it close). My speed is OK (given I'm doing these in flat shoes/runners), I just have terrible conditioning at the moment. I'll keep pushing up the distances until I'm able to do something like 2x(50, 100, 120, 100, 50), all close to ME.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 26, 2012, 01:53:27 am
Gym

Power clean: 1x5@50kgs, 1x5@70kgs, 2x4@75kgs

Depth jumps: 3x6@22''

Jump squats: 1x8@16kgs, 3x8@32kgs, 1x8@16kgs

RDLs: 1x8@60kgs, 1x8@100kgs, 1x6@120kgs, 1x8@100kgs, 1x8@60kgs

Also did a few KB swings with 16kgs. Might add them into this session, they're pretty good at getting good hip extension power.

Foam roll stretch after

Overall pretty good. I'm definitely extending a lot more powerfully with my hips for the RDLs compared to when I started them, which is good. Really feel it in the hams.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 27, 2012, 02:11:18 am
Jumps:

6 SVJs

6 DSVJs

6 DLRVJs

8 SLRVJs

Tried really hard to reduce jump stop height and duration today for DL. SL just worked on acceleration in last few steps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2012, 12:39:40 am
Jumps 2:

4 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

An annoying session because the only indoor court I could get was crowded, it's so hard to get a rhythm up when you have to keep waiting for people to shoot. I find my SL jump really suffers with lack of rest. I can jump DL 35'' all day but I need a good few days of rest to max out my SLRVJ.

Week 2/3 - ON/power

Gym

Squat (full): warmup, 1x3@120kgs, 1x3@140kgs, 2x3@150kgs

Unilateral calf raise: 1x10/leg@85kgs, 3x10/leg@120kgs

BSS: 3x6/leg@27,5kg DBs

Really focused on overloading eccentric today. I probably could have gone a bit heavier in the full squat but the speed was good. Full squatting hits my hams so much better than parallel.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2012, 08:24:25 pm
Track

Warmup

Pogos/tuck-jumps

2x7-8 DL bounds for height (w/Power Jumper, 1 band)

2x30m LRLRLR (w/ PJ)

2x7-8 DL bounds (w/o PJ)

2x20m LRLRLR (w/o PJ)

3x50m sprints (timed last one at 6.4 secs)

3x30m heel walks + 3x30m toe walks

I bought a Power Jumper the other day because I'd read good things about it from JackW. I was really impressed, it seemed gimmicky as hell but it really overspeeds your jump. It's more effective with the DL bounds than the SL bounds I think. I'll keep using it in power weeks to increase the intensity of the bounds. I did a set of bounds without it afterwards as recommended by JackW.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 31, 2012, 10:56:07 am
Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 31, 2012, 09:33:45 pm
Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.

Yeah that's pretty much what I felt. I thought I'd give it a go but I'll ditch it for SL bounds next time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 01, 2012, 07:18:26 am
I assume you also got a small "book" when you bought it, showing a few exercises, right?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 01, 2012, 09:12:35 pm
I assume you also got a small "book" when you bought it, showing a few exercises, right?

Yep, and a pretty funny training DVD as well. They try REALLY hard to make it seem gimmicky though, that's why I was hesitant to get it. I'd always have more respect for a product if the inventors just said: "Hey, this is what our product can help you with; it should help increase your vertical if used correctly but don't expect 12 inches in a month or anything". I guess that wouldn't appeal to all the gullible vert newbies who want instant inches though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 02, 2012, 01:53:27 am
Gym

Power clean: 2x40kg, 2x70kgs, 1x75kgs, 1x80kgs, 1x85kgs, 1x87.5kgs  :personal-record: (catch was a bit dodgy but otherwise not bad)

Depth jump: 2x5@24''

KB swing: 3x8@16kgs (the heaviest KB at the gym, tried doing it with two KBs but couldn't control them properly, next time will try with a DB)

Jump squat: 1x6@16kgs, 1x6@32kgs, 2x6@40kgs

RDL: 1x6@60kgs, 1x6@100kgs, 2x3-4@130kgs, 1x6@100kgs

Wide-grip chins: 6,6,6,6

Foam roll/stretch after
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 02, 2012, 02:03:56 am
Nice Powerclean!
What are the Kettle Bells for?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 02, 2012, 07:49:45 am
Thanks mate. They're to simulate overloading of the eccentric part of the DL jump, read some good stuff on them by Joel Smith/Raptor here: http://www.adarq.org/forum/article-video-discussion/kettlebell-swing-science/msg73641/?boardseen#new

They're pretty good, will start doing them more often.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on August 02, 2012, 10:27:31 am
man your gym has some girly kettlebells. i think ours go up to at least 50kg.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 02, 2012, 08:25:22 pm
man your gym has some girly kettlebells. i think ours go up to at least 50kg.

Yeah it's a uni gym full of average bros wanting to get huge but never getting anywhere doing bench, heavy DLs with shit form and bicep curls to failure. The KBs aren't used often lol. It can be pretty annoying for vert training exercises. No spot to do oly lifts properly and doing depth jumps is always an eternal struggle.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 02, 2012, 11:39:42 pm
Jumps (all max effort):

4 SVJs - 32-33''ish

6 DSVJs - bit higher than SVJs

4 DLRVJs - 35''ish

3 SLRVJs - 35''ish

Usually on Fridays the courts I go to at lunch are completely empty. Today they were packed before I even got there. So I had to play pick-up between jumps unfortunately which drained me a bit, but still got some good ones in after that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 05, 2012, 03:10:25 am
Jumps 2:

I tried to find an indoor court that isn't packed today, get to the place and they say some soccer club has just booked all the courts 5 mins before I walked in so that's that. I really hate the club-dominated aspect of local sports in Melboure/Australia sometimes. If you're not in a club (forking out hundreds of dollars a year) you can almost forget about using any good facilities without paying serious $$ to book courts (the place I went to today is ~$75-100/hour to book). Sometimes you can get lucky (like I have been with my jumps test sessions lately), but they really hate you playing casually and not booking. Most places are getting rid of casual shooting and you have to book if you want to use the courts. It's the same with the track I run at as well, after 3pm it's taken over by the athletics club there even if they have just a few runners going around. Sport shouldn't be so prohibitively expensive. It's probably why we're doing so badly at the Olympics at the moment haha.
:rant:  --> rant over

It was raining most of the day but I didn't want to skip a session, so I found this piece of crap ring in a park somewhere and did about 10 SVJs and 6-8 DSVJs (way too wet for RVJs). I also went for a 15 mintue jog so it wasn't completely wasted.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 06, 2012, 05:05:56 am
Completely agree with your rant. It's bullshit how stadiums try and make you pay for using their facilities. Most basketball stadiums around where I live you can get in for free though and find a spare court (I live 2 mins drive from Sturt stadium it's my local high school). But yeh I know of several other stadiums where you need to pay to play so I always just play outdoors.
With tracks in Adelaide they are extremely hard to find. The only times I've ever run on a proper track was at Santos back in high school every year for state days in little athletics and high school athletic days/state school athletic days. I did little athletics with this club called Flinders and every week we'd just train on an oval coz we didn't even have a track.


Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 06, 2012, 11:23:25 pm
Completely agree with your rant. It's bullshit how stadiums try and make you pay for using their facilities. Most basketball stadiums around where I live you can get in for free though and find a spare court (I live 2 mins drive from Sturt stadium it's my local high school). But yeh I know of several other stadiums where you need to pay to play so I always just play outdoors.
With tracks in Adelaide they are extremely hard to find. The only times I've ever run on a proper track was at Santos back in high school every year for state days in little athletics and high school athletic days/state school athletic days. I did little athletics with this club called Flinders and every week we'd just train on an oval coz we didn't even have a track.




Yep it sucks. I know the obvious answer to my problems is "Why don't you just join a club?" but the simple reason is it's not worth the time and money it'd take to get what I want out of it (increased access to indoor rings or track) at the moment. Most of the time I find a way, would just be nice if it were simpler.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 09, 2012, 01:24:48 am
Week 3/3 - OFF week

Been foam rolling/stretching 2x a day, played game of basketball few days ago but not intense or anything.

Gym - STIM session:

Depth jumps@24'': 2x5

REA squat: 3x4@60kgs

Half-squat: 1x4@110kgs (warmup), 2x3@170kgs, 1x3@175kgs

I added in some REA squats for a change just to see how it felt, not enough volume to really fatigue me though. Got that good feeling in my legs :)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 12, 2012, 01:54:34 am
Jumps at 10'

5 SVJs - best about 34.5''

5 DSVJs - best ~35''

4 DLRVJs - best 37''

4 SLRVJs - best 37''

http://www.youtube.com/watch?v=wq0trNgJvKQ

Highest SL point:

(http://i1126.photobucket.com/albums/l601/acole14/SLRVJ2.jpg)

Reach standing directly under ring (looks pretty legit to me):

(http://i1126.photobucket.com/albums/l601/acole14/REACH.jpg)

I got about the same for SVJ and DSVJ as last time, maybe 1cm or two higher on DS but not much. I still jump-stopped too much on DL but I think my speed improved and I got wrist on rim for 37''. SLs were average, I got 37ish all four times but just couldn't get my run-up right, then I was losing explosiveness and my knees were getting a bit sore so I stopped.

Overall not bad, but not great either. It's good that I'm consistently getting what was a PR jump a few months ago, but need to be still increasing height a bit more before I can start throwing down (prob need another 1-2'').  I think I might be reaching a plateau with my current strength level. I might need to get more strength to start getting higher. Not sure. Also, I'm a bit worried that the slight pain I get in my knees after a heavy jumps session might indicate that I have weak hamstrings. Or I could be completely wrong and I just need more practice on technique. I'm still such a noob at this lol, help me someone!  :D

Bonus: Probably going to embarrass myself with this. If you think my DL is bad now, check this attempt from end of last year. The ring is just over 3m. It was after a track session but still pretty horrible lol!

http://www.youtube.com/watch?v=uJQ2irnr3ro
Title: Re: acole14's journal - DUNK OR DIE
Post by: LoopieMclooperson on August 12, 2012, 02:53:02 am
Super impressed with your 8/12 video! :highfive:

Getting up their equally well off single and double leg. Is either easier for you naturally?

Keep it up! :headbang:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 12, 2012, 06:12:56 am
Super impressed with your 8/12 video! :highfive:

Getting up their equally well off single and double leg. Is either easier for you naturally?

Keep it up! :headbang:

Thanks man. I guess I'm more of a natural 1-legged jumper with my athletics background but I have improved a lot in 2-legged jumping since I started practising it more often. I like  being able to jump off either so I'll probably try and keep improving both simultaneously.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 12, 2012, 11:18:51 pm
Week 1/3 - ON/Volume

Gym:

Full squat: warmup, 1x6@70kgs, 3x5@140kgs, 1x20@90kgs (MEBM)

Unilateral calf raises: 3x20/leg@110kgs

GHR: 1x10@12kgs, 1x10@16kgs, 1x10@24kgs, 1x10@8kgs

This was fucking hard after yesterday. I actually felt like throwing up after the MEBM squats. But the good thing is that I have no real pain in my hips any more doing full squats. I really think the key to getting rid of that for me was increasing hip/groin flexibility. I thought I had good hip/groin flexibility but I was wrong. Stretching them 2x a day (doing front hip flexor lunges and squat stretches) has really helped.

I subbed GHRs for BSS today because I want to get more hamstring work in. I would have been too fatigued for them anyway after squats + a MEBM set. I'll find a spot for them though somewhere

Edit: got some of the KB weights wrong.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 13, 2012, 06:31:05 am
high bar?
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 13, 2012, 07:53:28 am
MEBM is good. It sucks at the time but you feel like you accomplished something at the end when your legs are tingling and you're sucking up air haha.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 13, 2012, 08:01:23 am
MEBM makes me pass out. Unless I'm doing half squats instead of full squats with it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 13, 2012, 08:55:52 pm
high bar?

I squat high bar. I think it's better for me personally compared to low bar. I have no real reasoning for that apart from that I think the HB position simulates the jumping action better than low bar (could be wrong about that). I'd consider trying it though and see if it helps.

MEBM is good. It sucks at the time but you feel like you accomplished something at the end when your legs are tingling and you're sucking up air haha.
MEBM makes me pass out. Unless I'm doing half squats instead of full squats with it.

Yeah I agree with both of you lol. It's tough but it feels great once you're done.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 14, 2012, 07:38:49 am
Track

Warmup

3x20 pogos

3x10 tuck jumps

4x7-8 DL bounds for height

3x30m LRLRLR SL bounds (tried double armswing on the last two - it's hard  :huh: )

80m, 100m, 150m, 100m, 60m (all 95%)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 16, 2012, 03:43:42 am
Gym:

Depth jumps@22'': 3x6

KB/DB swings: 2x8@12kgs, 2x8@20kgs

Jump squats: 2x8@16kgs, 2x8@32kgs

Power clean: 5@40kgs, 5@60kgs, 3@80kgs (felt really easy compared to first time at this weight)

RDLs: 1x8@80kgs, 2x6@120kgs, 1x8@90kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 17, 2012, 01:13:32 am
Jumps:

5 SVJs

8 DSVJs

2 DLRVJs

2 SLRVJs

I knew this would happen but the courts that are open at Friday lunch are packed now. When I first started coming there was maybe 1-2 other people across two courts, now there's 4v4, 5v5 games at every ring. So it's much harder now to get running jumps in.

It was funny as well, there were some fairly tall guys (6'2''+) trying to dunk after their games but they kept missing and just slamming the ball off the back of the rim. They strutted around though like they were freaking TFB or something though (probably because you don't see many people dunking here).
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on August 17, 2012, 10:35:57 am
my youngest brother is 6'3 with an 8'2 reach. all else being equal, if i was that tall i could dunk with two hands and hit the middle of my forearm on the rim.

fuck tall people.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on August 18, 2012, 04:20:11 pm
my youngest brother is 6'3 with an 8'2 reach. all else being equal, if i was that tall i could dunk with two hands and hit the middle of my forearm on the rim.

fuck tall people.

OR, your taller younger brother that may be weak and skinny would be able to dunk awesomely if he had your superior squating leverages to build strength.
:-*
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 18, 2012, 09:46:48 pm
my youngest brother is 6'3 with an 8'2 reach. all else being equal, if i was that tall i could dunk with two hands and hit the middle of my forearm on the rim.

fuck tall people.

OR, your taller younger brother that may be weak and skinny would be able to dunk awesomely if he had your superior squating leverages to build strength.
:-*


I always used to think, "Damn I wish I was maybe 1-2'' taller, that'd be 1-2'' less to gain". I'd also presumably have longer arms as well so maybe 1-2'' extra there as well. But after thinking about it, if I had longer leverages I might not have gained as many inches as I have through squatting, so I might be exactly where I am now anyway.

Hypothetical situation (because I know how much everyone here loves Athlete A vs Athlete B comparisons :) ). Would you rather be:

A) My reach (~7'6'', approximately 38-40'' to dunk clean depending on hand size), with shorter limbs, and (ostensibly) greater potential to make strength gains, or:

B) 8' standing reach, longer limbs, bigger hands, but might have a harder time gaining strength in the vert lifts.

I guess if your goal is to dunk a basketball into a regulation hoop, then taller is probably better. But if gaining vertical is your goal (with no desire to perform some physical feat that is confined by a certain parameter i.e. dunking at 10'), then maybe shorter limbs is more ideal.

I realise there are a million other factors to consider for strength gains (diet, genetics etc). As an Athlete A type, I think it's  psychologically more challenging when you begin, and the journey is probably longer, but I think it'd be more rewarding in the end if you make it. Most of my team laughed at me when I said I was trying to dunk, so there's always that motivation as well, to do something people think you can't do.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on August 19, 2012, 05:25:57 am
^As a typical (B) athlete example i think you nailed it with this paragraph.
But anyways i was just playing devil's advocate here. As you said there are so many other parameters. For example, LBSS is not short, he has way too short arms. I am less than 1'' taller than him and my standing reach is 5'' higher. If he had just normal hands he would be dunking now. Or if i had just normal hands, just 2'' shorter than now, i would have never dunked 10'.
Take home point is forget your height, your reach, your limbs length, just train smart and work your ass off to improve whatever you can towards your goals. Which you are already doing exceptionally well btw!  :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 19, 2012, 10:31:02 pm
^As a typical (B) athlete example i think you nailed it with this paragraph.
But anyways i was just playing devil's advocate here. As you said there are so many other parameters. For example, LBSS is not short, he has way too short arms. I am less than 1'' taller than him and my standing reach is 5'' higher. If he had just normal hands he would be dunking now. Or if i had just normal hands, just 2'' shorter than now, i would have never dunked 10'.
Take home point is forget your height, your reach, your limbs length, just train smart and work your ass off to improve whatever you can towards your goals. Which you are already doing exceptionally well btw!  :highfive:


Yep wise words indeed. Thanks man!

Jumps:

6 SVJs --> mostly 32, one pretty good maybe 33''

6 DSVJs --> mostly 34''

3 DLRVJs --> around 34'' as well (not putting too much speed into it as there were a bunch of people on the court again  :pissed:)

4 SLRVJs --> same as DLRVJs, focusing on leaning back and really squeezing the glutes and hamstrings as I lever off the ground. I'm pretty sure my left knee gets sore after about 6-7 SLs because I don't use my P-chain enough and I load up my knee with too much quad. I don't want it to develop into any sort of tendinitis so I won't go full effort on SLRVJs this week, just focus on the above (+ icing 2x a day and foam rolling and stretching a ton).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 20, 2012, 12:00:31 am
Gym:

ATG squat: Warmup, 1x3@120kgs, 1x3@140kgs, 2x3@150kgs , 1x20@100kgs (MEBM)

Unilat calf raise: 1x12-15/leg@100kgs, 2x10/leg@120kgs

BSS: 2x6/leg@25kgs

GHR: 1x10@12kgs, 1x10@16kgs, 1x8@28kgs, 1x10@12kgs

Same weight as last time for the ATG squats but they felt a bit easier and faster. I thought about not doing the MEBM set because of the fatigue but it felt good to do it. Bloody hard but I'm steadily improving on the weight I can do for 20 reps which is progress. You really fell like a badass once you've done it too  :ninja:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 21, 2012, 02:05:31 am
Track:

Warmup

3x20 pogos

3x10 tuck jumps

2x8 DL bounds for height w/PJ

3x7-8 DL bounds for height w/o PJ

3x30m LRLRLR bounds

3x50m
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 21, 2012, 02:20:27 am
Nice squatting and MEBM set.
Are you going to run track this summer?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 21, 2012, 06:13:16 am
Nice squatting and MEBM set.
Are you going to run track this summer?

Thanks mate. I think I will run track this summer, I'm interested to see what I can do now I have a whole lot more strength than when I was 17-18. Back then I was basically jumping a little less than I am now (around 35'') with just a lot of track running and horizontal jumps, and playing basketball casually. I doubt I could have done much more than 1x BW squat for a few reps back then.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 21, 2012, 07:44:58 am
Yeh I bet you're heaps faster now especially if you are the same bodyweight now as you were back than.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 21, 2012, 08:56:50 pm
Yeh I bet you're heaps faster now especially if you are the same bodyweight now as you were back than.

Yeah, it's just a matter of getting back my speed endurance. I've lost a lot of it just through lack of training for it. I doubt I could break 12 seconds atm, but I know I'm faster up to 50m than I was before. Looking forward to it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 22, 2012, 11:22:05 pm
Gym:

Track warmup

Depth jumps@24'': 2x6

Power clean: Warmup, 1x60kgs, 2x80kgs, 2x85kgs, 90kgs fail x 2, 1x85kgs

Jump squats: 1x6@16kgs, 1x6@32kgs, 1x5@48kgs, 1x6@16kgs

DB swing: 1x8@16kgs, 3x6@27.5kgs, 1x8@16kgs

RDL: 1x6@60kgs, 1x6@100kgs, 1x4@140kgs  :personal-record: , 1x5@100kgs

Chin-ups, core etc., foam roll

Failed at 90kgs power clean today. Just didn't have the timing down right. Annoyed because 85kgs felt fairly easy. Might need to work on my technique a bit more before I can increase the weight.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 23, 2012, 11:45:01 pm
Jumps:

5-6 SVJs

8 DSVJs

5 DLRVJs

5 SLRVJs

Good jumps today, the place was packed as usual but I went with a friend and we just shot around on one of the rings off to the side and I was able to get heaps of good jumps in. No left knee pain after several SVJs, leaning back and engaging the P-chain more is helping I think. Had a few alley-oop attempts but my passer just couldn't get the timing right lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 26, 2012, 07:42:59 pm
Jumps 2:

4 SVJs

5 DSVJs

3 DLRVJs

4 SLRVJs

I had to go to crowed courts to jump today but damn, the extra height I get from the adrenaline of playing semi-intense half-court games is huge. I think I got nearly 36'' on one drop-step with the only real warmup being 10mins of 4v4. Running and standing verts were all near PR levels as well. It'd be great to be able to recreate the exact effect when I go for PRs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 26, 2012, 08:03:29 pm
I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on August 27, 2012, 02:58:56 pm
I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

i don't play basketball, but when i can play something competitive -- or race someone -- before jumping, it's always better. unfortunately my gym is too small and too rife with crossfitters and boot campers for that to be viable day in and day out.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 27, 2012, 07:12:09 pm
I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

Yeah I never get that feeling after a normal warmup. My body feels good and ready to run or jump or whatever, but I don't have the same feeling of having every muscle fibre in my legs activated and energised. I might play some aggressive 1v1 against my friend next time I shoot some videos.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 27, 2012, 07:52:51 pm
Exactly^^^

1 on 1 with aggressive defense works best, but you gotta go at it for 2 games up to 11 or so in order to really be warmed up.

I wonder if playing aggressive D, besides getting you warmed up, also improves lower ab activation for a short while, since you're staying in that hip hinge position when you defend, and you need to keep your low abs contracted well in order not to fall backwards (obviously you will let your chest down a bit as well but still)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 30, 2012, 02:03:26 am
OFF week

Just light activity over last few days, stretching/foam rolling, Epsom baths etc. Played basketball few nights ago as well.

Gym:

REA squat: 1x4@50kgs, 3x4@60kgs

Half-squat (focus on concentric speed): 1xs4@110kgs, 1x4@170kgs, 1x4@175kgs

KB swings: 3x4-5@24kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 30, 2012, 05:20:33 am
Just light activity over last few days, stretching/foam rolling, Epsom baths etc. Played basketball few nights ago as well.

You're on Epsom bath salts? Have you ate anybody's face off yet?

But seriously, since when did you start doing KB swings?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 30, 2012, 06:03:23 am
Just light activity over last few days, stretching/foam rolling, Epsom baths etc. Played basketball few nights ago as well.

You're on Epsom bath salts? Have you ate anybody's face off yet?

But seriously, since when did you start doing KB swings?

Ha! Yeah I like Epsom baths, they're one of those things that's probably more placebo than anything significant but my legs feel good after one.

Started doing some KB swings a couple of weeks ago, they're a nice exercise to change things up a bit. I try to do them like Joel Smith's instructional vid which no doubt you've seen, but for the benefit of others:

http://www.youtube.com/watch?v=5lzigB2S7h0
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 02, 2012, 07:52:39 am
Jumps at 10':

4 SVJs, best 35'', equal  :personal-record: :

(http://i1126.photobucket.com/albums/l601/acole14/BestSVJheight.jpg)

5 DSVJs, best 36'',  :personal-record:

(http://i1126.photobucket.com/albums/l601/acole14/BestDSheight.jpg)

4 DLRVJs, best was shit, ~36''

No SLRVJs (except few practice ones not worth posting)

Video of SVJ, DSVJ and DL:

http://www.youtube.com/watch?v=7MvNmV2txcY

Pretty happy with 35'' SVJ and 36'' DSVJ today. Running verts were no good though. I felt a bit of patellofemoral pain while doing them, and subconsciously my body was just completely shutting down my run-up in order to protect itself. So I decided to not push the running jumps. It's annoying because it's only a mild discomfort rather than persisting pain, it goes away completely after I stop so I don't think it's acute or severe tendinitis. Right now I've got full ROM, no swelling, no pain walking or anything like that so I don't think it's too bad.

Having said that, I don't want this getting worse to the point where it develops into more severe jumper's knee so I'm going to change up my training plan I've been doing over the last few months. It's been getting me gains but I don't want to risk contracting any chronic knee problems because of the high jumping volume.

Since it's only running jumps that seems to give me the discomfort, I think it'd be wise to cut ME jumping out for at least 4 weeks. Sprinting and squatting do not give me any problems so I'll continue doing those (although I am wary that just because an activity doesn't give you pain doesn't mean that it's not aggravating the problem). I'm fairly sure it isn't but I'll be very cautious in the meantime and monitor any pain or swelling during/after squats/sprints (usually there isn't any).

I think I might have changed course a bit anyway as I probably need more raw strength in all muscle groups; this might be a good time to rest my knees from jumping while focusing on building more strength. Mainly through squat but also hamstring exercises like GHR and RDL.

However, I don't want to lose all the explosive strength I have built up so I'll continue to do explosive work that doesn't give me any pain (i.e. anything but jumps). Basically sprints, low level plyos like pogos, tucks, depth drops, KB swings and light cleans (to work on form and reduce load on knees).

Working on putting together a program, will post it up later. It'll probably revolve around Lance's recent post (http://www.adarq.org/forum/lancests-performance-blog/training-posts/) with 3x squat a week (heavy triple, heavy 1x6, volume) with hamstring and explosive exercises thrown in.

TL;DR: Knee is hurting a bit during ME jumps so going into a strength phase and taking out jumps
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 02, 2012, 02:17:11 pm
sucks about your knee. it shows in the video, basically looks like a slow trot followed by what amounts to a DSVJ. no sense pushing against a knee injury, though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 02, 2012, 07:20:32 pm
Yeah they were pretty pathetic. It is frustrating, the only time it flares up is right when I go for a max DL or SL jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on September 04, 2012, 12:47:15 am
interesting RL plant in your second jump in the video. From the angle of the camera, it looks like you planted right, but with the right foot in front of the left foot, which i cannot imagine doing. My plant leg is always behind the toe-off foot. nice vid man.

hope the knee gets better I tried going back to see what happened to it but I couldn't see it. I started taking cod liver oil and my knees noticeably feel better everyday. I usd to have to foam roll rigorously before because my knees would hurt from standing up all day and walking around during my shift, but I'm not experiencing that anymore at all. Highly recommended regardless. I'm a weston a price foundation bot lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 04, 2012, 04:54:52 am
interesting RL plant in your second jump in the video. From the angle of the camera, it looks like you planted right, but with the right foot in front of the left foot, which i cannot imagine doing. My plant leg is always behind the toe-off foot. nice vid man.

hope the knee gets better I tried going back to see what happened to it but I couldn't see it. I started taking cod liver oil and my knees noticeably feel better everyday. I usd to have to foam roll rigorously before because my knees would hurt from standing up all day and walking around during my shift, but I'm not experiencing that anymore at all. Highly recommended regardless. I'm a weston a price foundation bot lol.

Thanks for the read man, yeah I plant fairly evenly rather than one foot leading the other, probably should experiment more with putting one foot forward like you do. I might get some cod liver oil, it's fairly cheap and worth a shot. I was just reading stuff on the Weston A. Price site yesterday, weird.

I got some glycine to try for my knees as it's dirt cheap as well, theoretically it could help push the glycine concentration in my body to excess and ensure it's not a limiting factor in collagen synthesis. Collagen is actually 33% glycine residues which is way out of proportion given there are 20 amino acids used by humans, and I noticed that the WPI I take is very low on glycine. I'm always slightly skeptical about this stuff but again it's worth a try.

Gym:

TKEs on leg extension: 4x10-12@light weight (5 or 7 kgs)

GHRs: 1x10@BW, 1x10@15kgs, 2x8@32kg

Dips: 3x10@BW

Squat: 1x10@BW, 1x6@bar, 2x6@50kgs

Unilat calf raise: 3x20-30@16kg KB

Today was just an experiment to see if anything is bothering my knees. Nothing really gave me any trouble, so I'm gonna just build the weight up on squats over two more sessions this week, with no running, jumps, and no basketball tonight. Hard to sit out when I feel I could play no problems but I'm being super-cautious. I'd rather just let this heal up over 3-4 weeks than continue to push on and possibly lose longer if it got to the point where it started hurting all the time and not just when going for max effort jumps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 04, 2012, 06:29:41 am
How do you do your TKEs at the leg extension?

I do them with the feet a bit external rotated and I put the fingers of my palm on the VMO and push into it slightly to increase the awareness of that muscle - usually gives better contractions. I also think "hyperextend" when I get at the top and that really squeezes the VMO.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 05, 2012, 12:40:20 am
How do you do your TKEs at the leg extension?

I do them with the feet a bit external rotated and I put the fingers of my palm on the VMO and push into it slightly to increase the awareness of that muscle - usually gives better contractions. I also think "hyperextend" when I get at the top and that really squeezes the VMO.

Yeah I try and hyperextend at the top and squeeze the VMO hard, keep the toes pointed up as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on September 05, 2012, 08:30:33 am
Sorry to hear about your knees bro. Knee issues suck! It seems to be a pretty common occurance with people throughout the vert community :(
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 05, 2012, 10:05:03 am
I always jump having to worry about my right knee pain when jumping off two feet. No wonder I suck off two feet.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 05, 2012, 10:23:46 pm
Sorry to hear about your knees bro. Knee issues suck! It seems to be a pretty common occurance with people throughout the vert community :(


Thanks mate, so long as I treat it right it should be minor blip in the scheme of things. It could be a lot worse considering I've been doing 2x jumps and a track session a week for nearly 4 months straight. Luckily I can squat fine so it's a good time to work on leg strength. I'm actually looking forward to squatting a bit more than 1x a week and getting the poundages up, as well as working on my (relatively) weak hamstrings.

Once I've done that for about a month I can then ease back into more explosive work, hopefully won't have lost any inches. I reckon everyone training for vert for nearly two years would have some knee wear and tear, it's just managing it well so it's able to repair sufficiently and doesn't become chronic.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 06, 2012, 07:01:02 am
Gym:

Foam roll/stretch

TKEs (with band this time, pretty thick): 3x25/leg

Leg curl: 2x8-10@25kgs, 2x8-10@45kgs

Squat (ATG) 1x6@40kgs, 1x6@80kgs, 1x6@110kgs, 1x6@40kgs (really easy, no knee troubles)

Unilat DB Calf raises: 1x15/leg@25kgs, 1x15/leg@30kgs, 1x15/leg@32.5kgs, 1x15/leg@15kgs

Ab pulldown: 2x8-10@50kgs, 2x8@70kgs

Do this one more time this week and then start new plan for 4 weeks:

MON: Squat 3x3, calf raise variation, GHR
TUES: rest --> basketball later (try to take it easy, my team is good enough without me playing 100%)
WED: Squat (work up to 1x6), Cleans (lighter, volume), KB swings
THURS: rest
FRI: Track - Sprints, depth drops (relatively low box to start), Gym - Squat (4x8-10), UB stuff + core
SAT: rest
SUN: Cleans (heavier), RDL (work up to 1x6 heavy), BSS

The only thing I'm thinking about is which squat session is best to throw in an MEBM set (20 rep, heavy weight).. they might be too intense for the volume session...
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 06, 2012, 08:58:53 am
i don't mean to be ruffling any feathers here, but you could just, you know, not do a MEBM set.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 08, 2012, 08:45:02 pm
i don't mean to be ruffling any feathers here, but you could just, you know, not do a MEBM set.

Consider my feathers ruffled bro >:(.
...
...
Nah but seriously you're probably right. I think I'll just do it when I feel I'm up to it, or just leave it until I start jumping again.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 09, 2012, 06:39:01 am
Gym:

Foam roll/stretch warmup

GHR: 1x10@BW, 1x10@15kgs, 1x8@25kgs

Ab wheel rollouts - 3x5-6 rolls (these are damn hard)

DB unilat calf raise: 1x20/leg@15kgs, 1x20/leg@20kgs, 1x20/leg@25kgs

Squat: warmup, 1x6@60kgs, 1x6@110kgs, 2x4@140kgs, 1x20@100kgs

1x4@140kgs:

http://www.youtube.com/watch?v=xF-4ZnhS27Y

Today I thought that if I'm gonna be squatting more often I should (finally) put up a squat vid. So I went to another gym that is OK with people shooting vids (the gym I normally go to doesn't allow you to and they're really gay about it) and shot a few. I think my form is OK, there might be a few technical issues though that I haven't noticed. Thought I'd throw in an MEBM set just to see if it bothered my knees but they were OK.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 09, 2012, 09:48:04 am
Did you do kneeling or standing ab wheel rollouts?

By the way, that squat weight was a joke for you.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 09, 2012, 10:42:58 pm
Did you do kneeling or standing ab wheel rollouts?

By the way, that squat weight was a joke for you.

I did them standing but not very well. I didn't get fully extended, my body was sort of bent 110-120deg max. But I might keep trying to progress on it, really feel it in my lower abs.

Thanks, felt pretty good. So no major issues with my form you can see? I probably should have got a 45deg angle vid as well, will try to do that next time.

Gym:

Foam roll/stretch

Squat: warmup, 1x4@110kgs, 2x3@140kgs

Unilat DB calf raise: 1x25/leg@16kgs, 2x20/leg@25kgs

GHR: BWx10, 2x10@12kgs

Dips: 2x20-25@BW

Will start logging BW changes - 82kgs w/clothes+shoes --> prob about 81

Felt a bit weak from yesterday but this session will be heavier next week. I think I will just cycle through different calf raise variations (unilat DB, unilat BB, bilateral BB) over the next month. Since I haven't done unilat DB raises in awhile they're giving me a good burn.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 12, 2012, 06:28:42 am
Gym:

KB swings: 1x6@8kgs, 2x6@12kgs, 2x8@20kgs

Power clean: 1x5@50kgs, 2x3@60kgs, 1x3@70kgs

Squat: warmup, 1x6@60kgs, 1x6@110kgs, 1x6@120kgs

BW: 83.3 (after lunch so probably not much difference from last time)

Edit: this was wearing different shoes, approx 0.7 kilos
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 13, 2012, 11:59:27 pm
Gym:

Foam roll/stretch warmup:

Squat: 3x60kgs, 4x10@100kgs

Unilat DB Calf raise: 5xF/leg@20kgs (averaged about 30 reps in first few sets, 10-15 in last one)

Bench: 1x8@40kgs, 1x8@60kgs, 1x8@80kgs, 1x8@85kgs

Core stuff

Decided to see where my bench strength is at. Don't think I've lost much despite not doing it for ~2 months lol. Doing chinups and dips probably helps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 14, 2012, 06:17:43 am
How hard was 4x10x100?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 14, 2012, 10:55:22 pm
How hard was 4x10x100?

Not too bad, just long. Pretty sore from them today though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 16, 2012, 07:34:08 pm
Gym:

Foam roll warmup

BSS: 1x8/leg@14kgs, 1x8/leg@20kgs, 1x8/leg@30kgs, 1x8/leg@12kgs

GHR: 3x10@BW

RDLs: 1x8@50kgs, 3x6@100kgs

Power clean: 3@50kgs, 2@70kgs, 1@80kgs, 1@70kgs

Ab wheel rollout (standing): 4x5-6 (still pretty hard)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 17, 2012, 03:53:59 am
Gym:

Foam roll/stretch warmup

Squat: warmup, 1x4@110kgs, 1x4@130kgs, 1x4@140kgs, 1x3@145kgs

GHR: 1x10@BW, 1x10@10kgs, 1x10@20kgs, 1x8@32kgs, 1x8@40kgs

Unilat DB calf raise: 2xF/leg@25kgs, 1xF/leg@15kgs (25-30 for 25kgs, 15-20 for 15kgs)

Squat was pretty easy today, I probably should have just jumped straight to 150kgs x 3. Will go for that next time hopefully. The GHR is getting kind of difficult to load now. Holding 2x20kg plates for the 40kg set. But I'm getting stronger at it which is the main thing.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 17, 2012, 05:06:23 am
I guess you do the GHR using a machine, right?

Natural GHRs using 40 additional kg would be kinda beast.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 17, 2012, 09:16:45 pm
I guess you do the GHR using a machine, right?

Natural GHRs using 40 additional kg would be kinda beast.

Hah, no way, that would be hard as hell. I use something that looks like this (not exactly the same but near enough):

(http://www.verticaldunk.com/wp-content/uploads/2011/01/ghr-machine-e1295109880699.jpg)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 18, 2012, 07:02:01 am
Never EVER seen a GHR machine in Romania.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 19, 2012, 08:03:12 pm
Well playing basketball two nights ago I think I got a little knock to the medial side of my knee, and after the game I noticed I had a bit of pain in the lateral side when straightening my leg fully. So I didn't squat yesterday and just iced it every 3-4 hours. It was pretty stiff but not that sore.

Today it's pretty much back to normal (prob 90%), I won't squat until the weekend though just to make sure it's 100%. I think it's just a minor LCL strain. It was annoying though because I'd just gotten into a rhythm with 3x/week squatting and felt like I was making some improvement. I think I just have to stop playing basketball! I was trying not to play too aggressive and just take it easy, but still, you can't control other people's movements unfortunately.

On the plus side, I allowed myself to have one DSVJ during warmups and I got quite high, definitely at PR level. I had that great adrenaline boost because it was a finals game and we warmed up for 20 mins or so, I really wish I could harness that more often!

If anything, it's good to have a little reminder that I'm not invincible and to really focus on strengthening all parts of the leg, especially the hamstrings at both ends. I think I'll add in a knee flexion exercise like leg curls 2x a week to make sure the bottom end of the hamstrings is getting well developed.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 20, 2012, 12:34:05 am
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 20, 2012, 09:44:05 am
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

CORRECT. somebody get hyperdunk in here to read that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 20, 2012, 09:17:09 pm
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

CORRECT. somebody get hyperdunk in here to read that.

LOL, he needs all the help he can get.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 21, 2012, 02:45:24 am
Gym:

Foam roll/stretch warmup

TKEs on leg ext: 3x25/leg@light weight

Leg curls: 3x25-30@ light weight

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

Bench: 1x6@60kgs, 1x8@90kgs like a BOSS  :headbang:, 1x5@90kgs

Light RDLs: 3x6-8@40kgs

I do not know how my bench has stayed around 115kgs 1RM. My upper body has definitely got a bit smaller over this year because I've done less UB work. Not complaining though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on September 21, 2012, 05:25:42 am
we can continue on your journal,  :highfive:.

so to my question:

Quote
sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on September 21, 2012, 05:50:18 am

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs


I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! :D



we can continue on your journal,  :highfive:.

Hey , i had this wild idea, you could take the discussion about your personal training to...

here it comes...

wait for it...

to YOUR journal!!!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 21, 2012, 09:26:57 am

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! :D


Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.

we can continue on your journal,  :highfive:.

so to my question:

Quote
sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).

I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop. 

By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).

For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.

Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on September 21, 2012, 02:17:18 pm

we can continue on your journal,  :highfive:.

Hey , i had this wild idea, you could take the discussion about your personal training to...

here it comes...

wait for it...

to YOUR journal!!!


I was getting excited as if you were going to tell me something useful.. but disappointed.  :uhhhfacepalm:

My journal is like a desert, 1% population no visitors.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on September 21, 2012, 02:30:16 pm

DB DL Calf raise: 1x20@40kgs, 1x20@50kgs, 1x20@60kgs, 1x20@80kgs

I am trying to imagine a way to do bilateral calf raises with dumbells and i can't, please elaborate! :D


Ha, I thought maybe someone would ask that. Dumbbell in both hands (so for 40kgs 2x20kgs), I do them with a step to get full ROM, and to balance I put a small size swiss ball between me and the wall facing me. It was awkward as shit, the calf raise machine was out of order but didn't want to do them unilat because of my left knee, so I improvised.

we can continue on your journal,  :highfive:.

so to my question:

Quote
sorry adarq last time, unless they reply then i have to .... erm .. reply back.

So T0DDDAy
i contacted the local track and they have training tuesday and thursdays 6:30 pm to 7:00 pm

my routine is the following:

day 1 & 3: upper body
day 2 & 4: lower body
day 7: speed work

any way i can combine the training meets with my hypertrophy workout so i don't over train.

thanks

I don't think you have to worry too much about overtraining. I think a lot of people don't even really know what it is to be overtrained (I've never felt like I was overtrained, even when doing 4-5x sessions a week).

I've said this before somewhere but I really think you fall into the "overanalyser" category. It's great to be well-read and thinking about the technical side of sprinting but in practice you just need to start simple, and move onto different training exercises and intensities as you develop.  

By trying to do too much too soon, you'll be missing out on those easy beginner gains. Also, you probably won't get anything out of the advanced stuff anyway because you won't be ready for it both physically and mentally (this is what I've been told by Australian national level sprint coaches when I was a junior).

For instance, when I started properly training for sprints, the first thing my coach got me to do was to warm up, then do 3x100m, aiming to try and get a faster time in each one. Then he told me to cool down, stretch, and go home! What I'm saying is, he didn't make me do weighted sled drags, depth jumps from 30'' and top it off with a few Olympic lifts. He just let me try and figure out for myself how to make my body move faster without overcomplicating things.

Contacting the local track club is probably the smartest thing you've done since starting training (assuming it's a quality club with decent coaches). You should really benefit from good coaching. Again, I wouldn't worry too much about overtraining, but I'd just cut down your weights days and plan around the track club meets. They should be the priority for you over any hypertrophy work for the short-term (2-3 months). Then when you start competing for awhile and getting reliable times, you can evaluate where you need to improve.

I understand what you are saying but i wanted to concentrate on adding muscle mass increase my squat. I will definitely take the most out of the sprint training and make it a priority but i don't know if i will be able to cut down the weight days as i need them but will adjust accord to how i feel, i think my body will tell me if i am over training or not through signs of fatigue or something like that.

Thanks for the tip

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 24, 2012, 02:07:10 am
Knee feels 100% again so back to it.

Gym:

Squat (full): warmup, 1x3@120kgs, 2x3@140kgs, 1x4@147.5kgs

Again I probably should have just put 150kgs on the bar, 3 reps was easy enough so I did another. But happy that I'm slowly building up my full squat weight.

Unilat DB calf raise: 1x20/leg@20kgs, 2x20/leg@25kgs // Seated calf raise: 1x20@20kgs, 2x20@45kgs

GHR: 1x10@BW, 2x8-10@20kgs

Even though I was doing weight more last time, on reflection I think my form is a lot better with lighter weight. I felt the knee flexion bit a lot better as I was getting more of the ROM.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 24, 2012, 09:56:38 am

 1x4@147.5kgs


lol, this looked like a link to me so i clicked on it expecting to see video, but it was just firefox thinking "xxx@x.x" is an email address.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 27, 2012, 01:59:02 am
I played basketball two nights ago against better judgement (it was an elimination game to put us in the grand final, which we won easily anyway) but luckily I pulled up mostly fine this time.

Gym:

Foam roll warmup

Glute/quad activation (glute bridges/TKEs w/ light weight 3x20)

Squat (full): warmup, 1x4@70kgs, 1x6@120kgs, 1x6@125kgs, 1x6@120kgs (+5kgs up from last time)

GHR: 1x10@BW, 2x6@20kgs, 1x10@BW

Unilat calf raise: 2x20/leg@20kgs // Seated calf raise: 1x20ish@25kgs, 2x20@50kgs

Military press: 1x8@25kgs, 1x8@15kgs, 1x8@25kgs, 1x8@15kgs

BW: 82.7kgs

Full squat is getting better in each session so far even with the dud week last week. Also, I feel the best approach for getting calves sore the next day at the moment is to just murder them two ways each session until I basically can't move them any more.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 29, 2012, 08:56:29 am
Gym:

Foam roll warmup

Glute-ham/VMO Activation: Glute bridges and TKEs 3x20 light weight) --> gonna do these before squatting from now on

Squat: Warmup, 4x10@105kgs (+5kgs on last time), about 1m-1m30s rest between sets, made it a lot harder

BB DL calf raise: 3x20@60kgs // Seated calf raise: 1x25@20kgs, 1x20@45kgs, 2x20@55kgs

Core, stretch, that's all I had time to do

BW: 83.4kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 30, 2012, 10:32:56 pm
Really sore still in hams, glutes, VMO, basically all leg muscles from squatting. I guess I'm targeting the right areas though. My lower back was a bit sore as well, which isn't good - I think it's from too much GHR. I might cut down on it or just sub in reverse hypers + leg curls again. I've been getting little bruises on my kneecaps from the padding anyway (I saw that others have that problem as well).

Gym:

Foam roll warmup

Activation exercises: 3x10/leg SL glute briges (10s hold each), front and side planks for 30s, TKEs 3x20/leg@LW

Squat (full ATG): Warmup, 1x3@100kgs, 1x3@150kgs, 1x3@100kgs

Leg curls: 1x20@20kgs, 2x25@32kgs, 1x20@20kgs

Bench: 1x8@60kgs, 2x4-5@100kgs

Leg extension: 1x10@50kgs, 1x10@70kgs, 1x10@80kgs, 1x10@100kgs (that's as high as it goes lol)

BW: 83.7kgs

Even though I got 1x3@150kgs it felt pretty weak, hams and glutes weren't fully recovered from two days ago. I thought I would try the leg extension properly because when I came in last there was this group of bros making a big deal about doing 80kgs on the leg extension and getting all macho about it. It wasn't that hard lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on September 30, 2012, 10:40:31 pm
Nice lifts, dunno why I never saw your log before. Keep up the good work.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 01, 2012, 10:58:55 pm
Nice lifts, dunno why I never saw your log before. Keep up the good work.

Thanks mate! Keep up your good work.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 02, 2012, 03:28:43 am
Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?


Q. what days do i do the hill run?

Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

what do you think of the program as a whole.

thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 02, 2012, 07:47:47 am
I swear you're the most overanalyzing guy on this forum at this point.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on October 02, 2012, 08:11:02 am
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 02, 2012, 09:30:50 am
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

yeah but he does it for himself.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 02, 2012, 10:18:53 am
I swear you're the most overanalyzing guy on this forum at this point.

That would be entropy, he is the king and he knows it.

yeah but he does it for himself.

They both need to take it from me: the "former" king of overanalysis - it doesn't worth it, especially at our level. Yes of course you need to think about stuff, you need to be smarter than the naturally genetic freak since programming is going to be a bit more important, but still... don't lose the big picture.

You're going to come back after some time and end up with a very simple routine and think "what it took me so long to come up with this?!" like the JackM split for example.

But if you're passionate about it then it's cool being a bit of a overanalyser.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 02, 2012, 10:47:06 am
Can't help it, i want to make sure i am doing it right.
what if i did something wrong and then .... i gain nothing  :o
a habit i hope to get rid of once i understand how you guys can create a workout without thinking too much into it
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2012, 01:03:01 am
Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

Yes, as I also said: hypertrophy work is not necessary for you right now, you'll build the muscles you need to run faster for now by doing intensive sprint training. Plus it takes a dedicated block of training with proper diet (typically you'd do it in the off-season) to actually achieve any hypertrophy.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?

Propbably 70-75%, the higher the better whilst still able to complete the session with the allotted rest time.


Q. what days do i do the hill run?


I think Todday was just using that as an example of what you can do without having access to the track. You don't need to fit everything into your program - that isn't his intention. You would probably do hill runs for tempo maybe, given you're already doing 2x speed sessions with your track club. Speed endurance would be hard unless it's a huge hill.


Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

I would add in a calf raise exercise for lower body, either single leg dumbbell calf raises on a step or double leg calf raises while doing squats, they're both good for beginner level. Upper body is fine with just pullups and dips for you right now.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

That's more a question for T0dday but I think the answer is yes. But then again, if you're just doing pullups and dips I would just do 3 sets of each, try and get 6-8 pullups each set and 10-12 dips, then build from there.


Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

My understanding for "intensity" for given exercise is that [low: <50% of 1RM], [moderate: 50-80%1RM], [high: 80%+1RM]. Following from that, the closer you are to your 1RM the less reps you will be able to do at a given intensity, so for back squat for example:

Low intensity day: 5x8@50% of 1RM; Mod intensity day: warmup then 2x5@75%; High intensity day: 3x2@90%.

But remember, that is just an example, it doesn't HAVE to be exactly what you do. Also, form/technique is very important for you at this stage so don't neglect that either.

what do you think of the program as a whole.

thanks

It is solid and you should not waste any more time trying to perfect it. As I've said before, you really need to just start training consistently, and you will learn as you go. Start simple and don't worry too much about categorising each track session into speed endurance tempo, speed etc. As Todday said, at your level you just need to run fast and run often, 3x a week at least.

My strongest advice is again, something I've already said (I've been saying that a lot to you lately): get properly timed for your 30m, 60m, 100m at one of your early track sessions and then aim to make improvements in those times over the next few months. No stupid flying starts or anything either, just do a regular crouch start and have a coach reliably hand-time you.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2012, 05:12:14 am
Played in the grand final for our division last night...and 5 mins into the second half I drove, got fouled and the ball bounced and hit my middle finger and malleted it AGAIN. Couldn't believe it. I was trying hard to play under control to avoid hurting myself...and I get another freak mallet finger injury.

 :pissed: :pissed: :pissed:   FUCK  :pissed: :pissed: :pissed:

Anyway I grabbed it and straightened it immediately, subbed out for the game and got it splinted and taped. It hasn't been bent since it happened which is key to the tendon healing fast. I'm pretty expert in dealing with this from last time so hopefully it won't affect me too much. It won't stop me squatting which is the most important thing, and I still have the splint I used last time which is really easy to use.

It might be a blessing in disguise because I really needed to sit out basketball for a few weeks to get my patellar tendonitis under control, and now I'm forced to sit out for at least 4wks, which is good. Knees haven't been bothering me since I stopped ME jumps and bounds, except the morning after ball where they might be a bit stiff, but mostly they've been good. Hopefully this little break will see it in the rear view mirror.

Some exercises I won't be able to do though, which sucks. RDLs, some upper body exercises like bench, some core exercises, and all O-lifts are going to be out for awhile. I can still do squats, calf raises, leg curls and hyperextensions/GHRs if I decide to keep doing them, so I will be really pushing those for about a month I guess. I could maybe do light cleans and KB swings...

Gym:

Foam roll warmup

Glute activation: glute bridges same as usual

Squat (Full ATG): warmup, 1x4@70kgs, 1x3@110kgs, 1x6@130kgs, 1x6@110kgs

BB Calf raise: 2x20@110kgs \\ Seated calf: 1x20@35kgs, 1x20@45kgs, 2x20@55kgs

1x6 Squat felt really easy today, the bar was flying up and getting good depth. I've done more weight on my squat but I'm getting deeper on these, probably from increased flexibility. Before when I did what I considered "full" squats I was just dipping below parallel, now I'm really getting the calves to fully touch the hamstrings and then bouncing out of the hole.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 03, 2012, 05:25:42 am
Hey

Nice work, i just need some help.

I finally managed to workout a routine what you and lbss said, then t0ddday suggested that it would be better to not do much weightlifting i.e. hypertrophy, this is what he recommended.

Yes, as I also said: hypertrophy work is not necessary for you right now, you'll build the muscles you need to run faster for now by doing intensive sprint training. Plus it takes a dedicated block of training with proper diet (typically you'd do it in the off-season) to actually achieve any hypertrophy.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity )

tempo work: 3 x 3 x 150m/ 90sec rest between & 5 minutes rest between (my understanding is that you want me to run 3 reps of 150m 90sec rest between, which is 1 set.

Q. what intensity should i be running at for the tempo?

Propbably 70-75%, the higher the better whilst still able to complete the session with the allotted rest time.


Q. what days do i do the hill run?


I think Todday was just using that as an example of what you can do without having access to the track. You don't need to fit everything into your program - that isn't his intention. You would probably do hill runs for tempo maybe, given you're already doing 2x speed sessions with your track club. Speed endurance would be hard unless it's a huge hill.


Lower body = Squats and RDL
Upper = Pull ups and Dips

Speed endurance: timed 200m, 300m, 400m
400m is far i will probably get so tired at 300m, so this is what it feels like to do speed endurance training.

I would add in a calf raise exercise for lower body, either single leg dumbbell calf raises on a step or double leg calf raises while doing squats, they're both good for beginner level. Upper body is fine with just pullups and dips for you right now.

Q what is weight training mentioned for sunday friday, is that upper and lower combined, if so are they both lower intensity on friday and high intensity on thursday?

That's more a question for T0dday but I think the answer is yes. But then again, if you're just doing pullups and dips I would just do 3 sets of each, try and get 6-8 pullups each set and 10-12 dips, then build from there.


Q. what does it mean when it says low, moderate, high intensity, example please in terms of reps and sets? i understand LBSS's high volume low intensity an vice versa but not sure with this?

My understanding for "intensity" for given exercise is that [low: <50% of 1RM], [moderate: 50-80%1RM], [high: 80%+1RM]. Following from that, the closer you are to your 1RM the less reps you will be able to do at a given intensity, so for back squat for example:

Low intensity day: 5x8@50% of 1RM; Mod intensity day: warmup then 2x5@75%; High intensity day: 3x2@90%.

But remember, that is just an example, it doesn't HAVE to be exactly what you do. Also, form/technique is very important for you at this stage so don't neglect that either.

what do you think of the program as a whole.

thanks

It is solid and you should not waste any more time trying to perfect it. As I've said before, you really need to just start training consistently, and you will learn as you go. Start simple and don't worry too much about categorising each track session into speed endurance tempo, speed etc. As Todday said, at your level you just need to run fast and run often, 3x a week at least.

My strongest advice is again, something I've already said (I've been saying that a lot to you lately): get properly timed for your 30m, 60m, 100m at one of your early track sessions and then aim to make improvements in those times over the next few months. No stupid flying starts or anything either, just do a regular crouch start and have a coach reliably hand-time you.

First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2012, 06:50:38 am
First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again

I meant to say calf raises straight after squats using the bar with the same or increased weight, but you could superset them with squats if you wanted. Doesn't really matter so long as it isn't hindering your squat form.

It is probably better to do weights after your speed track workout - try and do this but if it isn't possible, make sure you go early to the gym and eat well after it. You could do hill sprints instead of a speed workout - something like 3 sets of 3x30m hill sprints at max effort (provided the hill is steep enough, you'd want about a 15-20% gradient).

You can take protein after the speed workout, after the weights, or take a scoop after each - this is where you have to experiment and see what works best for you in terms of getting the session done effectively and not feeling tired or drained. Make sure you have some carbs between each though obviously.

Yes, basketball will most likely hinder your performance.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 03, 2012, 07:12:02 am
First of all, thank you soo much for your help as well t0ddday.

That's an interesting one, calf raises while doing squats, its really helpful and am understanding what you wrote.

i have track today so will get 30m, 60m and 100m timed. then work on that

since i am doing it during uni, is it ok if i did weight training i.e. morning then speed workout in afternoon or is it more efficient the way it is mentioned speed then weight. If i do miss the speed training a few weeks from now there will be a clash with my lecture, so i will miss the speed training, do i do hill sprints then?

should i take protein shake after speed workout or can i wait until i have finished all the speed and weight then take a protein shake 2 scoops as a post workout shake.

would basketball hinder my performance, if i chose to join a basketball team
thanks again

I meant to say calf raises straight after squats using the bar with the same or increased weight, but you could superset them with squats if you wanted. Doesn't really matter so long as it isn't hindering your squat form.

It is probably better to do weights after your speed track workout - try and do this but if it isn't possible, make sure you go early to the gym and eat well after it. You could do hill sprints instead of a speed workout - something like 3 sets of 3x30m hill sprints at max effort (provided the hill is steep enough, you'd want about a 15-20% gradient).

You can take protein after the speed workout, after the weights, or take a scoop after each - this is where you have to experiment and see what works best for you in terms of getting the session done effectively and not feeling tired or drained. Make sure you have some carbs between each though obviously.

Yes, basketball will most likely hinder your performance.

i was thinking it would be wierd to do it with squats, i like to do it after the squats using barbells. nice.

ok better after else do it early, i will eat breakfast after or lunch and some fruits and in the late afternoon at 2-3 speed workout starts.

so if i miss speed workout i can do hill sprints, thanks

ok i will try 1 scoop after each i was thinking that but needed approval and if i feel tired/drained during the next workout i should just take 2 scoops after the last session as that is the most important part i need it for.

take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie

the high, low, moderate intensity would not apply to pull ups and dips as i have to try and get a total of 50 reps unless you want me to add weights and hold it between my legs.

also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 03, 2012, 10:21:44 am
Did your team end up winning the grand final?
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 03, 2012, 01:39:33 pm
There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  :pissed:.

No gym today so i drank protein shake at home.
ate a banana.

that's about it.

now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  :o. the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 :huh:

Thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2012, 06:39:41 pm
Did your team end up winning the grand final?

Haha no, to add insult to injury we lost by 6 points (which is generally what I'd score in an average game off the bench). So that sucked as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2012, 10:39:22 pm
take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie


Lol...you need to read up on basic nutrition.


the high, low, moderate intensity would not apply to pull ups and dips as i have to try and get a total of 50 reps unless you want me to add weights and hold it between my legs.


Do whatever you want, but intensity certainly applies to pullups and dips as it does to any exercise.


also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.


30 minutes would be OK, wouldn't want to take too much longer between track and weights if you're going to do them together.

There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  :pissed:.

No gym today so i drank protein shake at home.
ate a banana.

that's about it.


Yeah...I'm happy to answer your many questions but I don't care about every little detail in your life, save them for your journal.


now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  :o. the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 :huh:

Thanks


So training's on Tuesday and Thursday? Well here's an idea...train on Tuesday and Thursday! Then fit the other things around those as they will be your most important sessions. Rest the day before (Mon and Wed) or you could do light UB weights if you have to do something.

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

I know what you are gonna say: "There's not enough speed work/speed endurance work/sled dragging sessions etc.". Trust me, this is PLENTY for you right now. I'm sure you will do a mix of stuff in your track sessions which you can really go hard in if you rest up the day before.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 04, 2012, 12:52:18 am
Did your team end up winning the grand final?

Haha no, to add insult to injury we lost by 6 points (which is generally what I'd score in an average game off the bench). So that sucked as well.

Damn that sucks. Losing grand finals is hell disappointing. Hope your finger gets better soon!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 04, 2012, 01:26:46 am
Did your team end up winning the grand final?

Haha no, to add insult to injury we lost by 6 points (which is generally what I'd score in an average game off the bench). So that sucked as well.

Damn that sucks. Losing grand finals is hell disappointing. Hope your finger gets better soon!

Thanks mate,yeah it was disappointing alright. We've lost to this team 4 straight times by only 16 points total (last few were 3,4 and 3), we thought we had them this time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 04, 2012, 07:26:52 am
Quote
take carbs you mean eat things like either fruits, bread, rice, chocolate
i.e. toast with chocolate spread and some fruits.

would a fruit smoothie be considered a carb i.e. egg, banana, milk, etc smoothie


Lol...you need to read up on basic nutrition.

never mind... about that question.

Quote

also i forgot to mention after speed workout, only 10-15 minutes before starting weights is a good idea or would i need a log rest.
as the gym is 30 min from where i live i don't want to go there for speed training, come back then go back for weight time will run out a lot quicker.
thanks, can't wait to get started.


30 minutes would be OK, wouldn't want to take too much longer between track and weights if you're going to do them together.

So it would be better to try and not take too long between track and weights.

Quote
There is a big problem i am so stressed. I went to join a gym, but i had to be a member, so i did then they said you have to go to an induction gym speech, i wanted to do it as soon as possible but didn't have a timetable with me so i chose 9:30 am, also booked a arena to practice bball for a trial coming up at 9:30am. I come home and check my timetable i see that i have a lecture at 10:00 am.

this means gym induction thingy = 9:30am 20 min, 9:50, it takes 20 min to jog and walk back to the uni, which is going to be tough with only 10 mins.
so i can't use bball court for practice  :pissed:.

No gym today so i drank protein shake at home.
ate a banana.

that's about it.


Yeah...I'm happy to answer your many questions but I don't care about every little detail in your life, save them for your journal.

My bad, i forgot i was supposed to be asking questions, i mistook it for my journal. sorry about that. it was stress for nothing got time to practice...
i will continue on my journal.

Quote

now about the speed workout. the coach was not a proper coach just someone who is good at the short distances.

The track was 40m, 1 lane, not flat so we had to do it on grass.

we did warm up big jog around a big field with obstacles at some point.

we did, high knee skip drills, butt kicks, straight leg pulls down or paw down i don't know what its called its like marching but in a slow moving way pushing the ground back. then 3 cones placed on the floor, run to first, run back, run to second, back and then to third and back, we did step overs, i call them karaoke, no raptor its not singing.

then we had to slow jog to first cone, accelerate to second cone and then sprint to the last we did this 4 times.
That's about it.

they didn't do training at the track, which is somewhere else. Also they don't do actuall specific training just a lot of drills and thats it we're done. but they sometimes go to the local track don't know when.

now the second part of the bad news, the uni club trains only on wednesdays and i will have to join the athletics club, which the uni will pay the fees for. they have top quality sprint coaching, well that's what they said, its on tuesdays and thursdays 6PM!  :o. the clubs training is separate from the uni's training, well its not really training just speed drills.

So how can i change the routine below with what i mentioned above.

monday: tempo work
tuesay: rest/recovery
wednesday: speed work  + weight training (hi intensity low body + moderate upper body)
thursday:  speed endurance
friday:  tempo work + weight training ( lower intensity )
saturday: rest/recovery
sunday: speed work + weight training ( moderate intensity ) - not really training just a long distance run, not for me.

any help please?
 :huh:

Thanks


So training's on Tuesday and Thursday? Well here's an idea...train on Tuesday and Thursday! Then fit the other things around those as they will be your most important sessions. Rest the day before (Mon and Wed) or you could do light UB weights if you have to do something.

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

Nice plan, thanks
its ok, better to take rest days, don't want to spend too much time in gym
i like the joint of both sunday i can do, tempo early, weight after.
 :headbang:

Quote
I know what you are gonna say: "There's not enough speed work/speed endurance work/sled dragging sessions etc.". Trust me, this is PLENTY for you right now. I'm sure you will do a mix of stuff in your track sessions which you can really go hard in if you rest up the day before.

 :-X Took it right out of my mouth. Don't worry i will stick to it. Wednesday is still training but i am not going to go just attend if they are going to show me how to get to the spectrum (local track). I would need to rest.

OK, version 2 ready.
Lets hope this is the last change we have to make.

Thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 04, 2012, 08:38:10 am
can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 04, 2012, 08:49:12 am
can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

Example- You can do 15 pullups.
Low intensity would be doing 5 pullups in 1 set and than resting for a a minute before doing another couple of sets of 5.
Medium intensity would be doing around 8-10 and than resting for a minute before doing another couple sets of 8-10.
High intensity would be doing 15/failure and than resting for a minute before attempting to do another 15.

This applies to other exercises. You can increase intensity by increasing the weight or reducing the resting periods. Likewise you can decrease the intensity by dropping the weight or taking much longer breaks between sets.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 04, 2012, 09:51:20 am
can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

NO. FUCKING NO. JUST DO SOME FUCKING PULL UPS.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 04, 2012, 10:24:41 am
can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

NO. FUCKING NO. JUST DO SOME FUCKING PULL UPS.

LMFAO! True that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 04, 2012, 01:43:29 pm
can you give me an example how pull ups in terms of reps and sets would differ from low intensity and moderate intensity and high intensity.

thanks

Example- You can do 15 pullups.
Low intensity would be doing 5 pullups in 1 set and than resting for a a minute before doing another couple of sets of 5.
Medium intensity would be doing around 8-10 and than resting for a minute before doing another couple sets of 8-10.
High intensity would be doing 15/failure and than resting for a minute before attempting to do another 15.

This applies to other exercises. You can increase intensity by increasing the weight or reducing the resting periods. Likewise you can decrease the intensity by dropping the weight or taking much longer breaks between sets.

I have to achieve total 50 reps, low intensity would be like high sets low reps and so on with moderate and high.
Thanks.

Quote
NO. FUCKING NO. JUST DO SOME FUCKING PULL UPS.

LMFAO, I think you accidentally left your caps lock on, why  ::)
can you help me how do i make pull ups easier i heard something about lifting from the elbows, how do you do that?
 :P
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 04, 2012, 03:28:44 pm
successful troll. i'm done.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 05, 2012, 12:19:19 am
Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs

Squat: warmup, 4x10@110kgs (+5kgs from last time)

Seated calf raise: 1x20@25kgs, 1x25@50kgs, 1x20@70kgs, 1x20@50kgs, 1x20@25kgs

Leg curl: 1x15@25kgs, 2x12-14@32kgs

This was really hard today, but felt good to get the squats done. Squatting with high bar and wide stance really kills the hams and glutes after 4 sets of 10, my legs are toast right now.

I think the best cue for me to get the proper depth on these squats is to focus on getting the calves and hamstrings to touch. I find when I try to achieve that position without thinking too much, my form is automatically better than when I'm actively thinking "break at hips, knees out, back straight, squeeze glutes" etc.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 05, 2012, 12:03:04 pm
Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

don't want too much rest days.
what do you think?

thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 08, 2012, 06:04:10 am
Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

Couldn't even last a week without changing it could you lol. Seriously though, you can't just go to the gym after 6PM? Seems crazy to change your whole schedule just because you're busy on one day.

If you have to change it just do it on Saturday, and leave the rest as it was. You want to be fresh for your Tuesday track session, you don't want to have three straight days of exercise beforehand.

Another thing on intensity, I should have noted that you want to eventually have some high intensity lifting sessions. As a sprinter, you need to move a lot of weight quickly, so weight training should be more low rep heavier weight range eventually. Eventually though, not now - once you've been doing weights for a few months and your times are starting to plateau, then you could throw in a few weeks of high intensity stuff.


don't want too much rest days.
what do you think?

thanks

Yes you do. One thing you need to drill into your head is that right now you are still a beginner/novice level sprinter. If you do the track sessions, get stronger in the key lifts (squat, DL, calf raise variant, chins, dips, bench etc), rest and recover well, and eat right, you can make a lot of gains right now. You don't need to do much more at the moment.

But above all else, please stop the over-analysing of every training plan you make. Have you actually done much over the last few months apart from constantly making and changing training plans? It's more important to just get out there and train, and adapt as you go. Don't obsess over all the fine details.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 08, 2012, 06:16:17 am
Gym:

Foam roll/stretch

Activation exercises: glute bridges, TKEs

Squat: warmup, 1x6@70kgs, 3x1@120kgs, 1x3@152.5kgs (+2.5kgs on last time), 1x1@120kgs

BB Calf raise: 2x20@120kgs \\ Seated calf: 1x20@15kgs, 1x20@40kgs, 1x20@65kgs, 1x20@75kgs

Back extension: 1x20@BW, 2x10@10kgs \\ Leg curls: 3x20@random weight

BW (gotta remember to check!): 83.1kgs

Heavy squat felt a bit better than last time with less weight.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 08, 2012, 07:47:45 am
Hi

Thanks for your help.

I'm going to have to change the schedule you outlined for me. Because on friday i am packed till 6pm so will have to make that rest day.

This is what i have. Lower intensity before track training.

monday: weight training ( lower intensity )
tuesay: club training
wednesday: rest
thursday:  club training
friday:  rest
saturday: tempo work + weight training ( moderate intensity )
sunday: speed endurance + tempo (hill sprints, large reps of short distance sprints) only if i am not sore from yesterday

Couldn't even last a week without changing it could you lol. Seriously though, you can't just go to the gym after 6PM? Seems crazy to change your whole schedule just because you're busy on one day.

If you have to change it just do it on Saturday, and leave the rest as it was. You want to be fresh for your Tuesday track session, you don't want to have three straight days of exercise beforehand.

Another thing on intensity, I should have noted that you want to eventually have some high intensity lifting sessions. As a sprinter, you need to move a lot of weight quickly, so weight training should be more low rep heavier weight range eventually. Eventually though, not now - once you've been doing weights for a few months and your times are starting to plateau, then you could throw in a few weeks of high intensity stuff.


don't want too much rest days.
what do you think?

thanks

Yes you do. One thing you need to drill into your head is that right now you are still a beginner/novice level sprinter. If you do the track sessions, get stronger in the key lifts (squat, DL, calf raise variant, chins, dips, bench etc), rest and recover well, and eat right, you can make a lot of gains right now. You don't need to do much more at the moment.

But above all else, please stop the over-analysing of every training plan you make. Have you actually done much over the last few months apart from constantly making and changing training plans? It's more important to just get out there and train, and adapt as you go. Don't obsess over all the fine details.

Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2012, 12:41:50 am
Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

What do you mean, you can't start this week because you are sore? Like an actual joint or muscle injury, or just delayed onset muscle soreness (DOMS), i.e. regular fucking soreness from weights? If it's the latter, you really just have to man up and push through it, it's actually better for getting rid of it that way. If you're getting DOMS from regular sessions (i.e. not massive volume sessions), then you need to eat more and drink more water, stretch, foam roll etc.


i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks

Again, you really don't have to worry, you can alternate between them, superset them (do a set of chins then a set of pulls), or just focus on one. 6 reps is good to start, just try and steadily improve week-by-week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 09, 2012, 01:02:00 am
Yeh fkn hell seifullaah stop being a fkn pussy/troll and actually do some work instead of just making a million posts talking about it :pissed:

*sorry for the hijack acole
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 09, 2012, 08:35:40 am
Hi

Thanks for the tip, i was wondering when i was going to get in the high intensity stuff, but now you have told me.

Yes, i just went to the gym testing my max rep and i am sore as hell, so i am def going to remove the monday workout. i thought since it is low intensity, it shouldn't be sore.

no i can't do gym after 6pm, it will be too late. Also i have to walk 20 min to gym and 20 min back.

I will try and do this

monday: rest
tuesay: club training
wednesday: rest
thursday:  club training
friday:  weight training ( lower intensity )
saturday: rest
sunday: tempo work + weight training ( moderate intensity )

ok i can't start this week as i am sore, but i can do the friday you posted, if i wake up at 6:30, get ready, leave at 7:30, get to gym at 8 am, do my workout until 9:40 go to uni start my lecture at 10am and uni finishes at 6pm, if it was summer i would have been able to do it at 6pm.

What do you mean, you can't start this week because you are sore? Like an actual joint or muscle injury, or just delayed onset muscle soreness (DOMS), i.e. regular fucking soreness from weights? If it's the latter, you really just have to man up and push through it, it's actually better for getting rid of it that way. If you're getting DOMS from regular sessions (i.e. not massive volume sessions), then you need to eat more and drink more water, stretch, foam roll etc.

When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Quote

i am currently doing pull ups, which is difficult for me as they utilize wide grip, i was able to only reach at 6 reps, which is bad, should i do chin ups as well.
or is pull ups and dips enough.

thanks

Again, you really don't have to worry, you can alternate between them, superset them (do a set of chins then a set of pulls), or just focus on one. 6 reps is good to start, just try and steadily improve week-by-week.

Ok, thanks i will probably just stick to pull ups and try improve week by week even if it is 1.
thanks

Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on October 09, 2012, 08:45:32 am
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2012, 07:05:11 pm
Yeh fkn hell seifullaah stop being a fkn pussy/troll and actually do some work instead of just making a million posts talking about it :pissed:

*sorry for the hijack acole

Lol not at all mate, it probably needed to be said.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2012, 07:15:32 pm
When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 09, 2012, 07:45:51 pm
and yet you still respond...you're forgetting the first step of the debug system:

(http://cdn.indulgy.com/P2/qA/W4/57420963968474440jnBvJtmAc.jpg)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2012, 10:12:27 pm
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.


Haha thanks vag, appreciate the kind words (even though I don't think my journal is that interesting compared to some others).


and yet you still respond...you're forgetting the first step of the debug system:

(http://cdn.indulgy.com/P2/qA/W4/57420963968474440jnBvJtmAc.jpg)

Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on October 10, 2012, 05:36:12 am
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 10, 2012, 06:53:25 am
Man , take this discussion to your journal or to a new thread!
No offence, but you are destroying one of the most interesting/hardworking/beasty journals on the forum.


Haha thanks vag, appreciate the kind words (even though I don't think my journal is that interesting compared to some others).


and yet you still respond...you're forgetting the first step of the debug system:

(http://cdn.indulgy.com/P2/qA/W4/57420963968474440jnBvJtmAc.jpg)

Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

Hi

Appreciate you are willing to help me, its true i need serious guidance, i am getting the hang of it. Since i am a beginner i want to be doing bodyweight upper body work until i proceed to a point, then i can start moving on to weights maybe, will just have to exercise and evaluate, where i am.

thanks
 :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 10, 2012, 07:07:28 am
When i was testing my max rep i got to 40kg, i didn't get chance to try 50kg, but after the 40kg, just straight after my hammies were super sore as well as my quads so i don't think it is DOMS, is it. I got to train today, which was quite good.

Right, DOMS is when you feel sore 24-48hrs after. You're probably not used to the rush of lactic acid that accumulates when you do a very heavy max rep. Now don't take this the wrong way, but I know 55kg girls who could squat 40kgs, so atm you are VERY weak for a sprinter. But that is a good thing! You have lots of room to improve, and you can improve quickly if you train consistently and eat enough protein/clean carbs/fats.

Right, i will get on to training and sticking to eating clean.
Thanks

Quote

But yes, as vag has said, post your questions in your own journal and I'll keep an eye on it. I don't mind helping but these huge posts should be in your journal for your own reference.

Sure thing,
This will be the last time i post here.

Thanks for the help
 :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 10, 2012, 07:51:39 am
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

Yet you are the one who is bothered not adarq, not acole14
why? you jealous?

Irritated by my persistence to learn? shows who actually want others to progress and who don't
 :uhhhfacepalm:


Last bit of advice for seifullaah: re-read what vag said and consider changing your post...

Gym:

Foam roll warmup

Activation: TKEs, glute activation by doing some bar reps and really squeezing them hard at the top

Squat: warmup, 1x6@110kgs, 1x6@135kgs (+5kgs on last time), 1x5@110kgs

RDL: 3x10@60kgs

Leg curl: 1x10@30kg, 1x10@50kgs, 1x10@60kgs

Squats were really good today, got some good depth and the prior glute activation really had the bar flying up. Seems like my strength on full squats has improved a bit, which is going to plan...haven't decided exactly where I should be aiming for 3x3, 1x6 weights, but I'll see where I'm at in a couple of weeks.

RDLs were piss-weak but it's all I can grip at the moment with my finger (I couldn't find any grips either). But I got a good burn anyway from them + leg curls.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on October 10, 2012, 09:01:23 am
Yeah I know...I just think he's in need of some serious guidance atm, but hopefully he's on the way now.

No doubt, i wasn't suggesting you or anyone to not help him, on the contrary. I was just irritated by his persistance to post in adarq's journal and then in here.

Yet you are the one who is bothered not adarq, not acole14
why? you jealous?

Irritated by my persistence to learn? shows who actually want others to progress and who don't
 :uhhhfacepalm:


Last bit of advice for seifullaah: re-read what vag said and consider changing your post...

Gym:

Foam roll warmup

Activation: TKEs, glute activation by doing some bar reps and really squeezing them hard at the top

Squat: warmup, 1x6@110kgs, 1x6@135kgs (+5kgs on last time), 1x5@110kgs

RDL: 3x10@60kgs

Leg curl: 1x10@30kg, 1x10@50kgs, 1x10@60kgs

Squats were really good today, got some good depth and the prior glute activation really had the bar flying up. Seems like my strength on full squats has improved a bit, which is going to plan...haven't decided exactly where I should be aiming for 3x3, 1x6 weights, but I'll see where I'm at in a couple of weeks.

RDLs were piss-weak but it's all I can grip at the moment with my finger (I couldn't find any grips either). But I got a good burn anyway from them + leg curls.

That guy just irritates me, for complaining, come on give me break.
sorry, last hijack.

Thanks
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 11, 2012, 10:13:38 pm
Gym:

Foam roll/stretch

Activation: Glute bridges, TKEs

Squat: Warmup, 4x10@115kgs (+5kgs up on last time)

SL DB Calf raises: 4x20/leg@20kgs (most I can really hold atm), 3x20/leg@15kgs

BW: 84.2 (first time above 84kgs)

That's all I had time for today, but going deep on squats for 40 reps really kills the glutes/hams/quads anyway. The weight is really getting hard now, I think 117.5kgs+ will be pretty difficult. I've gained about a kilo or two, my waist is still about the same (probably wouldn't expect much change anyway).
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 11, 2012, 11:55:03 pm
84kg you're starting to get big ;D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 12, 2012, 12:31:22 am
84kg you're starting to get big ;D

Yep gonna go get some new pants today, my thighs are YOKED! lol
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 12, 2012, 06:40:12 am
Yeah when I go for volume I also go with lower weights and those lower weights allow me to get really really deep and the whole leg is sore after that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 15, 2012, 08:05:18 pm
Yeah when I go for volume I also go with lower weights and those lower weights allow me to get really really deep and the whole leg is sore after that.

Gym:

Foam roll warmup

Activation: SL glute briges, TKEs, core

Squat: warmup, 2x3@120kgs, 1x2.5@155kgs (the last rep was a half, fucked it up)

SL DB calf raise: 2x20@25kgs \\ Seated calf: 1x20@20kgs, 1x20@45kgs, 1x20@70kgs, 1x10@80kgs

Back extension: 1x10@BW, 2x10@20kgs

Leg curl: 1x10@20kgs, 2x10@40kgs, 1x8@45kgs (or whatever the unit is, doesn't actually say on the machine, could be lbs)

BW: 83.7kgs (with clothes on, I think my fully dry weight would be around 83kgs atm)

Annoyed with squat, the first two reps were good, but I just knew I was gonna fail the last one as I started going down. It was mainly because I probably didn't eat enough beforehand, I remember feeling a bit hungry before I started. Also, the gym was fucking packed out today and sometimes that can distract me when I'm trying to go for a max lift and there's lots of people around, makes you tentative about going for it in case you fail and drop the bar. I'd much prefer to be in an empty gym when going for heavy squats.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 16, 2012, 01:02:23 am
1x8@45kg?

Intentionally going light or what?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 16, 2012, 01:14:52 am
1x8@45kg?

Intentionally going light or what?

Yeah I don't go really heavy on these (I can do the max on the machine for reps which is only around 80kgs), just to do a bit of light volume work on the hamstrings. Maybe I should now I'm doing leg curls + back ext instead of GHR.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 16, 2012, 03:27:57 am
I usually go with the same amount in the leg curls that I use in the RDLs...

So I superset RDLs with leg curls and if I do RDLs with 75 kg I use 72 kg on the leg curls and do 12 reps of those. The max amount the leg curl machine has in my gym is 120 kg though... and I can rep about 8 reps I think with 120 kg, probably more.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 17, 2012, 03:22:04 am
I usually go with the same amount in the leg curls that I use in the RDLs...

So I superset RDLs with leg curls and if I do RDLs with 75 kg I use 72 kg on the leg curls and do 12 reps of those. The max amount the leg curl machine has in my gym is 120 kg though... and I can rep about 8 reps I think with 120 kg, probably more.

Hmm interesting, I might try it out once I can go heavy on RDLs again.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 1x6@100kgs, 1x5@130kgs, 1x6@137.5kgs (+2.5kgs on last time)

KB swings: 1x8@10kgs, 3x8@16kgs

Leg curls: 1x8@20kgs, 1x8@60kgs, 1x6@81kgs (max), 1x6@60kgs

Back ext: 3x10@BW

BW: 85.0kgs ( :huh: I had a big lunch beforehand so might be a bit on the heavy side)

Felt better after getting the 1x6 squat today. I think I will try and get 155kgs for 1x3, 140 for 1x6 and 120 for 4x10 next week (seeing how I go with 117.5kgs on Friday). If I hit those I will probably have an easy week, then slowly start the transition back into more explosive work while trying to maintain strength.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 17, 2012, 03:23:47 am
You'll get those numbers. You're a beast at squatting!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 18, 2012, 10:03:35 pm
You'll get those numbers. You're a beast at squatting!

Thanks bro! Will be tough but I'll give it a go.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 4x10@117.5kgs, 1x8@70kgs

SL DB Calf raise: 3x20/leg@25kgs

Nothing else because I was absolutely fucked from the squats.

Happy to get the 4x10 today. It was pretty daunting but I felt really elated afterwards. I've been going through some annoying shit lately (had my PhD offer rescinded because my supevisor mismanaged grant money this year and doesn't have enough in the budget to support my work, have to finish up my job early this year due to the same reason, struggling to organise something else at another lab because it's so late in the year now), so it was good to go to the gym and put all that negative energy into just lifting that motherfucking weight up and down 40 times!
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 18, 2012, 10:48:58 pm
oh man that is shitty about your phd funding.  :(
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 22, 2012, 12:38:08 am
oh man that is shitty about your phd funding.  :(

Yep it is, thanks mate. Hopefully I should be able to work out something before the scholarship deadlines.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 2x3@120kgs, 1x3@140kgs, 1x3@155kgs (+1 rep on last week), 1x3@120kgs

BB calf raise: 1x20@70kgs, 2x20@120kgs \\ Seated calf: 1x20@50kgs, 1x20@75kgs, 1x10@85kgs

Back extension: 1x10@BW, 2x10@20kgs, 1x10@30kgs

BW: 84.9kgs

Got the 3x155kgs today after having a bit more food than last week. Gonna do some very light sprints/jumps at the footy oval near my house tonight to start easing back into more explosive stuff (really light though at this stage).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 25, 2012, 12:34:03 am
I was going to go to the gym yesterday to do the 140kgx6 but was just too busy and stressed about next year. Just didn't have the mental energy to even think about attempting it. So I held off until today. I had a few good meetings with people but in the end they told me their labs are full already, so it was kind of a waste of time. Doesn't look like I'll be able to apply for start of next year, probably have to work for another six months then apply mid-year. Not ideal, but it could be worse. I know I will be able to get one with my grades at least, it's just timing and finding the right situation more than anything.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 2x8@70kgs, 1x6@90kgs, 1x3@130kgs, 1x6@140kgs (+2.5kgs on last week)

KB swings: 4x10@16kgs

Back ext: 2x10@BW, 1x10@12kgs, 1x10@25kgs

Foam roll/stretch after

BW: 85.3kgs

Two out of three done, one more to go for this week. Today felt really easy as well, I was driving up really well with my glutes, could really feel them pushing up the last half of the concentric. You know it's a good rep when the weight plates shake at the top.

I haven't really decided if I will keep going with 3x/week squats for another week. It's worked well so far, I've probably put ~15kgs on my 1RM full squat with a BW gain of about 3-3.5kgs, so that's pretty good (full credit to LanceSTS whose post I derived this little setup from). Plus my hams, glutes and calves have gotten stronger as well from the full squatting and hopefully that will help with avoiding any patellar tendonitis recurrence, which is the main reason I wanted to build those muscles. I don't want to get caught in the trap of focusing on my squat numbers over my vert numbers though, so I'm thinking something like this:

Next 3-4 weeks (while finger heals):

Mon: General sprint workout

Tues: MSEM style squat (do fairly heavy x 6), calves, leg curls+GHR (light)

Thurs: General plyos workout (some bounds and DSVJ/SVJs, no running jumps yet)

Fri: Either the 1x6 or the 4x8-10 (leaning towards the 4x10 for this bit), jump squats, power cleans and RDLs when I can hold the bar properly again

Then when I've done that with no setbacks, do my [2weeksON/1weekOFF] block again with some variations, or maybe the program Raptor made for Nightfly which I liked the look of a lot.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 27, 2012, 09:31:02 pm
Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: Warmup, 4x10@120kgs

DB Calf raise: 2x20@75kgs \\ SL cal raise: 2x20/leg@20kgs

Leg extension: 3xF@32kgs

This was really hard. I have the same thing as Raptor where 120kgs+ just seems like it's crossing into the "heavy" territory and the thought of doing 40reps was kind of crazy. But after the first two the last two felt a bit easier. These really make you feel like a beast afterwards  :headbang:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 28, 2012, 03:31:27 am
LOL pretty weird... I mean, for your level, I guess 120 kg is like what 100 kg is for me. I'd still be very hard pressed to do 100x4x10 though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 29, 2012, 01:16:50 am
LOL pretty weird... I mean, for your level, I guess 120 kg is like what 100 kg is for me. I'd still be very hard pressed to do 100x4x10 though.

So why is it weird then? Lol. You should give it a go, I've really liked doing them and it might help your endurance problem.

Track:

Dynamic warmup

5x30m timed (4.1,4.1, 4.0, 4.1, 4.0)

I didn't really have any plan for this session but when I got to the track there was this guy I knew in the track club with some other guys and a coach and they were timing their 30m sprint, so I joined in. Could not get under 4s! Very annoying, but given I was in runners and haven't sprinted in awhile I think I could get under next time.

Foam roll/stretch after

BW: 86.5kg  :motherofgod: <-- my reaction upon weighing

Gonna do some BF% measurements when I get home just to make sure I'm not putting on too much fat atm. My waist is the same and I still have a six-pack so I don't think I've gained too much , hopefully just LBM on my legs/glutes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 29, 2012, 03:59:54 am
Those 30's were still pretty fast and like you said you weren't wearing spikes so if you were that would've made the difference.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 29, 2012, 11:35:44 am
nice job on the 30's.

also, gaining weight = gaining some fat. if the mirror test is still okay and you can still fit in your pants then don't worry about it. you haven't gained THAT much weight, anyway.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on October 29, 2012, 11:44:11 am
How does the mirror test work? If you can see your abs poking thru the fat does that mean you're not fat? If a barbell falls in an empty gym does it make a sound??
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 29, 2012, 04:20:43 pm
if you look in the mirror and like what you see given your circumstances (trying to bulk/cut, what stage you are in that process), you've passed the mirror test.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 29, 2012, 07:02:33 pm
nice job on the 30's.

also, gaining weight = gaining some fat. if the mirror test is still okay and you can still fit in your pants then don't worry about it. you haven't gained THAT much weight, anyway.

Yeah true, only ~4kgs, it's more that it's been fairly rapid (for me anyway). I did some measurements this morning when I woke up:

Weight: ~86kg
Waist (navel): 79cm (still the same)
Neck: 41cm
Hips: 81cm

Est. BF%:

8% - http://tinyurl.com/8ppcppl

8.5% - http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm

8.5% - http://www.scientificpsychic.com/fitness/diet.html

Add on 1-2% because they're online estimates and it's prob 9-10%. So I think I was worrying about nothing. Good to keep track of it though as I start doing more explosive stuff.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 01, 2012, 09:29:20 pm
I probably went a bit hard the other day sprinting, the last two days my knee was a bit sore in that same spot I felt it last time (left side of left knee), some slight discomfort when fully straightening it and flexing. It feels fine now.I decided this week would be a deload week anyway with mostly rest as A) it's my last week at work for the year and I've have shitloads to do and B) want to let body heal up a bit from 8 weeks of 3x/week squats before starting more plyos

Gym (low vol/intensity session):

Usual foam roll warmup, activation etc.

Squat: 3x6@60kgs

KB swings: 1x10@10kgs, 2x10@16kgs, 1x8@26kgs (held 10 and 16kg KB in two hands, bit awkward)

Leg curl: 3x20@light \\ Back ext: 2x10@ BW

Seated calf: 1x20@25kgs, 2x20@50kgs

BW: 86.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 07, 2012, 07:13:02 am
Haven't posted in awhile, I did another gym sessions a few days ago (basically same as last time), and took a 5k walk the next day. Woke up and my knee felt sore again, kind of like the first time I felt it when I got a knock playing basketball a few months ago. Figured I might as well get it checked out by the doctor just in case it's something worse. He did the valgus test and a few other tests moving my knee around and, given the lack of pain, he diagnosed a mild sprain (basically what I thought), and that there was no need for surgery or MRI or anything like that (which I figured as well). I told him that I had been doing a lot of full squatting lately but he said it was pretty unlikely that the ligament was being aggravated by squats (he said it's more likely that muscle groups would give out before any damage would be done to ligaments). It was more likely going for a walk, which I don't do very often, stupid to go so far.

He said I could probably just go straight back to sport now but I'm going to be conservative and give it more time. I've still got this stupid mallet finger injury stuffing up my gym sessions atm anyway so I'm just gonna put training on hold until both that and the knee are 100% (prob two weeks max). In the meantime I will try and do what UB and core stuff I can and slowly bring in some assistance exercises when my knee is 100%. Frustrating, but you've gotta be holistic with vert training, otherwise you'll go insane.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 17, 2012, 01:33:27 am
Update on my weird leg pain: It feels about 90% recovered in terms of the discomfort and effect on activity. It doesn't give me any pain or anything when I'm just doing low-intensity work like walking, jogging. It just gets a bit stiff now and then.

I went to the doctor again for a follow-up and he did the knee ligament tests again. He said my ligaments are actually very stable and that it was more likely to be some small stress fractures in the area where the fibula and tibia join. He poked around my knee and found a spot where it was kind of tender compared to the surrounding areas. Makes a lot more sense. I think the bump I got to the medial side of my knee during basketball a few months ago was a bit of a red herring, made me think I'd sprained the LCL on the other side due to buckling of the knee. Either way the result is irrelevant as the treatment would have been the same: ~3-4 weeks rest from heavy and moderate weight-bearing activities like jumping, sprinting etc (I've been resting for nearly three weeks).

I'm gonna start lifting again in a few days when I feel I'm good to go. Thinking of doing more low-impact strength work again while I build up to doing plyometrics and sprinting. Focus on getting back to the strength levels I had a few weeks ago (as I will have lost a bit), and strengthening hams, glutes and calves more.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on November 17, 2012, 08:19:58 am
Heal that leg man , be patient and do everything right , don't rush it back! ( Says someone who is unable to do that and pays the price!  :uhhhfacepalm: )
It might be a good idea to open a relevant thread in Lance&adarq Q&A section to have it for future reference/updates...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 19, 2012, 04:27:08 am
Heal that leg man , be patient and do everything right , don't rush it back! ( Says someone who is unable to do that and pays the price!  :uhhhfacepalm: )
It might be a good idea to open a relevant thread in Lance&adarq Q&A section to have it for future reference/updates...

Thanks man, yeah I tend to be fairly conservative when it comes to injury. Back when I was about 14-15 I got a stress fracture in the ball of my foot and I just never let it heal properly. The thing was that it was so minor that I could train and compete on it but because I didn't let it rest it didn't heal for ages and it really stalled my progress. So I don't make the same mistake nowadays. Like with the patellar tendonitis I had a while back: it was only hurting during ME plants, could have kept training on it but the main thing is I have no rush to dunk. It'll happen eventually. Just gotta be patient. Good idea about a thread in A&L's Q&A, I'm unsure of what exercises I should do after the pain has fully gone.

Today the spot feels pretty much normal. It's only very slightly stiff when I really straighten my leg hard. I've been wearing knee sleeves for the last few days to keep it warm and I think that's helped a bit, plus getting in extra calcium and Vit D (not that they really help that much). I think I could probably start lifting again, just unsure which lifts to avoid while it's still in the final stages of healing.

To be honest I have kind of enjoyed having a few weeks off training. I think it's good to do it every 1-2 years.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 25, 2012, 08:16:17 pm
Damn it feels weird not posting as often. My leg is kind of the same since last time, it got stiff again a few days ago, no idea why but it's normal again now. Basically just trying to limit my walking each day, no running yet, having hot/cold baths to keep the blood flowing, and compression. I could probably start doing squats/RDLs etc but I thought I would wait until it feels completely normal again. I've just been doing upper body lifts and core every two days in the meantime. My sessions are usually like:

3x10-12 weighted situps@3kgs
Front and side planks, 3x1min/30s respectively
Weighted crunch machine or ab pulldowns
Random iso swiss ball stuff like glute bridges etc
Military press 3x8 (gone from 35kgs to 45kgs in about a week)
Chin-ups: 3-4x6
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 08, 2012, 12:51:58 am
Been so slack updating since I've just been doing boring upper body/core workouts for last week or so. My leg felt strong and pain-free enough to play a casual game of netball with some moderate jumping/landing/cutting, with no ill effects then next day. The only real issue I have now is that it's become stiff when I try and flex my quad/VMO hard to fully straighten the leg. I can run and jump but I couldn't jump maximally off my left leg yet.

I went back to the doctor for a check-up and after re-examining me and going through my symptoms he said that I possibly could have had a partial tear of my lateral meniscus rather than a stress fracture. He initally dismissed anything like that in my first visit because he said that the tests he did didn't indicate any large tear (as there was no pain or any significant shifting of the knee joint). The only way to definitively diagnose one or the other would be to have an MRI. However, since it seems to have healed pretty well on my month off, regardless of what it actually was, I don't think I'll bother paying a large amount of money (could be between $200-400, which I just don't have atm). Apparently lateral tears can heal pretty effectively because there's blood flow to that side of the meniscus. If it's on the medial then the prognosis isn't as good.

If it was still hurting and there was popping or clicking I'd definitely have it done. But at this stage he said it's probably not worth it, just take the rest of Dec off, lots of compression and heat treatment and some exercises to get rid of the stiffness from not extending it fully for a few weeks. Then see how it responds as I build back into more active exercise again.

This has to be the most annoying/weird injury I've had in a long time but TBH I don't think training would have been going too great anyway. Over the last month it's been very hectic trying to get work and sort out my options for next year, so a bit of time off was probably warranted anyway. I've just been using the time to get my UB/core stronger and to give me something easy to do. I've been reading a lot of training stuff and I've got some good ideas when I get back to vert training, but definitely worth being conservative with this so it heals 100%.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 11, 2012, 07:59:06 am
Decided to just start logging each session from now on to keep track of progress. My aims for Dec are:

- Full mobility of left knee, able to hyperextend/tense VMO without discomfort. Do rehab exercises everyday (foam rolling of entire leg and knee, gentle straightening and flexing of left knee to point of discomfort, stretching). Heat packs 3x/day and Epsom bath 1x/day.

- Core: Able to do 2x(2min front plank + 1min30s side planks) --> kellyb's core strength tests (this should be easy, will increase if I reach it too fast)

- Maintain good UB strength (Push: 90kg bench x 6, 50kg military press x 6 \\ Pull: 5x6 pull-ups, 30kg preacher curl x 6)

- Work LB muscles (doing what I can) - using cable machine/leg curl atm

Gym:

Foam roll warmup

TKEs: 3x20/leg@5kgs

Core: 3x(1 min front plank, 45 sec side planks) \\ Roman chair crunches: 3x25 (legs down)

LB: 4-point hip/glute raises using cable machine (2 sets per leg@20-30kgs) --> I really like doing this as I don't have to bend my leg

UB (pull): Lat pulldown: 4x8@55kgs \\ Concentration curls: 3x6-8/arm@15kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 14, 2012, 03:41:42 am
Gym:

Foam roll/glute activation

TKEs: 3x20-25@20kgs

Leg curl: 1x20@low weight, 1x8@32kgs

Hip flexor/abduction/adduction leg raises w/cable: 2x12-14/leg@20-30kgs

Core: 2min front plank, 1min side planks (the problem I'm having with this is that my arms/shoulders are giving out before my abs)

Bench: 2x8@60kgs, 1x8@70kgs, 1x10@60kgs

Shoulder DB flys: 3x8@12,5kgs \\ Shrugs: 2x10@32,5kgs

Leg is feeling great today. See how it goes for next week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on December 14, 2012, 10:19:13 am
yeah that's why i think extended planks are silly. you can make it harder in other ways. lift one leg and one arm or put a weight on your back or wear a vest.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 17, 2012, 04:35:59 am
yeah that's why i think extended planks are silly. you can make it harder in other ways. lift one leg and one arm or put a weight on your back or wear a vest.

Yep i agree. It's more the side-planks than the fronts, but I can see I'll run into the same problem eventually with fronts. I'll probably switch to one leg/one arm style.

Gym:

Foam roll/dynamic warmup/stretch

Glute activation: bridges, isometric back ext holds (new one I'd thought I'd try, seems to work)

Leg curl: 1x8@20kgs, 2x12-14@32kgs

Pull-ups - Strict form (WWII test style): 13, 5, 4, 4 (I'm a fair way off 20  :huh:)

Lat pulldown: 50 reps of 40kgs over 6 sets (first few were 10, then 7, 6, 7)

Preacher curls: 50 reps of 20kgs (12, 13, 9, 6, 10)

I also did some light vert-oriented exercises to see how my knee would hold up

Squat: 3x8@40kgs

3 SVJs

3x10 pogos

2x10 SL hops on rubber springboard

It felt fine during and it didn't seem to actually affect my performance in any way. It feels normal today. I could probably ramp up the intensity a bit but I'm still gonna stick to resting it for remaining weeks of Dec, just to be safe. I've got crazy DOMS today from the squats/leg curls.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 23, 2012, 02:50:17 am
Gym:

Planks: 3x1min (front), 3x45 secs (sides)

Ab pulldown: 4x8-10@50kgs

UB: DB shoulder press: 1x8@12kgs (warmup), 40 reps @ 18kgs (12,10, 6, 6, 6) // DB chest flys: 4x10@12kgs

LB: Leg curls: warmup, 3x10@32kgs \\ Leg ext: 3x25@25kgs

Foam roll/stretch

BW: 87.5kgs (gaining some UB mass, and a bit of fat as well due to no cardio for awhile, waist has gone up about an inch)

My knee is slowly improving, it's just taking a lot longer than I thought to get rid of the stiffness. It's progressed to the point where it's just stiff to flex the quad/VMO hard, usually in the morning. Can fully straighten it without any assistance (no locking) and walking/running is no issue. During gym workouts and after heat treatment it becomes fully mobile and no real stiffness (due to the blood flow I guess). Now I'm at home for Xmas with no gym and absolutely nothing to do except read a whole bunch of stuff for Uni next year, so I'll try and be very consistent with the heat treatment as it seems to be helping.

Also, since I have no gym for about a week, thought I might try and train for some of the fitness tests in that WWII GI test that LBSS posted. I can do the pushups, pullups and situps at home, will leave the running and jumping for awhile longer.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 27, 2012, 03:50:01 am
"Gym":

UB warmup

Push-ups (elbows in): 5x20

Conc. curls: 5x6/arm@12kgs

Pullups: 4x5

Shoulder revolutions: 3x10@12kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 27, 2012, 04:00:16 am
"Gym":

Pull-ups (WWII fitness test form): 40 reps (7, 6, 6, 6, 6, 6, 3)

Situps (WWII fitness test form): 56 in 2 mins (I really do suck at these it turns out, I am just so slow at them. I don't know how you do the full ROM consistently in 1.5 sec to get 79 reps in 2 mins. I feel it burns my hip flexors out before my abdominals).

Dips: 40 reps (10x4)

Also did a few SVJs on my vertec, was hitting 30-31'', which is great considering I've been out for nearly two months. I feel that ~30'' is my "baseline" vertical when I'm not training specifically for it but am staying relatively active and not getting fat.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on December 28, 2012, 06:54:05 pm
+1 on the ww2 sit ups. the timing would be insane to finish them all. hip flexors killed afterward, abs were not limiting. kind of a dumb exercise.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 03, 2013, 02:38:22 am
+1 on the ww2 sit ups. the timing would be insane to finish them all. hip flexors killed afterward, abs were not limiting. kind of a dumb exercise.

Yeah I'm a little disappointed because I was looking forward to training for this as part of a GPP block once I start fully training again. But I can't really be bothered training the situps because they're stupid to do and don't seem to hit the abs like they should. I might do the rest though.

___________________________________________________________________________________________________________________

Been slack updating over xmas, basically have done two sessions similar to the last two. Also did an insane 50km bike ride up and down these giant climbs near my home with my dad and brother who are both into road cycling. Good for some cardio though. Got back to the gym yesterday and just did some really basic agility drills (line hops, single leg hops and some SVJs), 7x6 chinups and 3x10 GHR at BW.

My knee is feeling pretty good, I think whatever was wrong with it has healed, it just gets a bit stiff in the morning when I've just woken up but it gets better after a shower. I can squeeze my quad as hard as I can with either minor or no pain. I'm really hoping it responds OK when I start running/jumping again.

I'm considering sitting out basketball for a season because I think that's how I first got this little tear or nick in my meniscus.  Never really got injured when I was doing athletics year-round (except for some stress fractures in my left toe which was definitely an overuse/coach training me too hard for speed endurance injury), but I don't jump in the same controlled way when playing ball as I do when training or jumping. Not too mention all the little bumps and bruises and mallet fingers I get playing an average game, definitely adds up. My desire to dunk has never been stronger and if it means I need to sit out that one game a week to help it then that's what I'll do.

When I restart I'm gonna use a more long-term periodisation set-up. Start with a bit of GPP and drop my BW a bit before I start building strength again. Then do short power -> speed blocks to minimise the wear and tear on my body. Haven't got the exact plan yet but it's gonna be simple, just try and improve a few keys lifts, then bring in plyos when I'm strong and light enough.

Also gonna focus more on diet/nutrition than I have been in the past. Not that my diet is bad atm, I get enough protein , don't eat any sweet stuff and don't drink much at all. Just fine-tuning really. Probably will be doing what Mutumbo is doing atm, high protein, fruit/veg, moderate carbs (only around training/before bed). at around 86.5 kgs atm with around 11-12% BF (32'' waist), I think 80kgs at 7-8% with a 2x squat would be ideal for me. Just dying to get back to training!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 12, 2013, 06:10:15 am
Training over last week:

Gym (2x):

Good foam roll and stretch (20mins)

Light LB machine weights: leg curl, knee ext, back extension

UB: Doing a 6x6 of pullups, DB shoulder press, dips

Cardio: 2 beach sessions out in the surf for 30mins (quite tiring)

Stretching/foam rolling and hot/cold baths everyday. I think the baths have been key in increasing the blood flow and actually getting this meniscus soreness healed.

I've been tracking my diet this week using some fitness diet tracker app thing. I've been trying to be as accurate as possible without obsessing over counting every calorie. One week has given me a good idea of how much I'll be eating on an average day. I've been trying for about 150g of carbs a day, keeping protein at around 150-60g (just under 2g/kg BW) and keeping fats around 30% of total calories (40-30-30 p/f/c atm). Carbs have been all fruit and vegetables, fats mainly from nuts, milk, few eggs and some cheese. I have NO idea if this is a start way to drop a bit of bf (very much a novice in regards to sports nutrition) so suggestions welcomed.

It's just experimental at this stage but I've lost a bit of weight already (about 2kgs) since the start of the year. Aiming to get around 80kgs because I'm more conscious of the added weight on my joints etc. I think my 'natural' (untrained) BW is around 78kgs so if I'm around that number by the time I'm jumping again and getting good squat numbers I think that would be more beneficial than having more kilos on the squat but at a heavier BW (i.e. 86-87kgs).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 12, 2013, 06:22:32 am
2013 plan

Goals:
- Stay injury-free
- 36-37'' SVJ
- 40'' RVJ (don't care which ut of SL/DL)
- Get a good squat (~2xBW) at ~80kgs, low BF (whatever is achievable without compromising strength etc.)

I think a 40'' RVJ is achievable this year. Got 37'' last year so adding 3'' on that will be challenging, but looking back my setup was not great by any means. Been reading some stuff from Joel Smith and Jack Woodrup (my two favourite vertical jump authors) and got some good tips. Will be following a proper periodisation setup:

Phase I (Preparatory phase)- Core stability/flexibility/reducing BW
Mon, Wed, Fri
- Core: Front planks, ab pulldowns, Roman chair crunches \\ Side planks, Roman chair side crunches \\ Back ext
- Flexibility: Foam roll/stretch everyday

UB:    - Push: Dips, DB shoulder press
   - Pull: Pullups, Conc. curls

LB: Leg curl, calf raise, squats (parallel), hip flexor/abduction/adduction cable extension - all low intensity/volume

Light cardio work occasionally

Checkpoint: ~81-82 kgs, 8% body fat

Phase II: Strength (6 weeks)
3x/week - gym
   - Squat: Day 1 & 3 (1x6, 4x10)
   - RDL: Day 2 (3x5) (Might do back ext (3x10) as well)
   - Calf raise: Day 1 & 3 (High volume Day 1, Low vol, heavy Day 3)

UB: Alternate push/pull on gym days, low volume.
Injury prevention: Proper warmup/activation exercises before workout. Do planks/stretch/foam roll at home every night.

Checkpoint/s:  1x6@140kgs/ 4x10@120kgs (Squat), 120kgs 3x5 (RDL)
              Ideal: 2x BW Squat @80kgs
 
Phase III: Power/explosiveness (4 weeks max)
2x/week - gym
   - Squat/half-squat (90-95 % for singles)
   - KB swings
   - Step-ups
   - Maintain calf work (less volume)

1x/week - Low level track work:
   - Short sprints
   - SVJs*
   - Consecutive broad jumps*
   - Box jumps (may replace with depth jumps after first cycle)

UB: Alternate push/pull on gym days, low volume.
Injury prevention: Proper warmup/activation exercises before workout. Do planks/stretch/foam roll at home every night.

* Will record and monitor for progress

Phase IV: Speed/reactivity(2-3 weeks)
1x/week - Gym
   - Squat (90% singles, low volume)
   - REA squats
   - KB swings (lighter, focus on speed)

1x/week - Track
   - Sprints: Pyramid of longer tempo sprints (e.g. 80m-120m-80m)
   - SL/DL bounds

2x/week - Jumps
   - Mix of SVJ/DSVJ/RVJs*
   - One low volume/high intensity session (2-3 jumps per style after warmup) // One higher volume (15-20 jumps total), submax efforts

* Will record and monitor for progress

UB: Alternate push/pull on gym days, low volume.
Injury prevention: Proper warmup/activation exercises before workout. Do planks/stretch/foam roll at home every night.

After 2-3 weeks, deload week, then test. Alternate between Power and Speed blocks.

Feedback welcome! Definitely expect some of it to change over time as I adjust to it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on January 12, 2013, 12:51:30 pm
FWIW, I like it. If i had to correct something , i would say that the purely explosive phase III is too long, 4 weeks without any heavy strength training doesn't seem like a good idea imho. You could throw in some heavy singles like in phase IV or you could make the phase III shorter and IV longer. Just a couple of cents :D

Also, since you are into periodization , there was this awesome template that kellyb posted, i would have done it but was already in the middle my own periodization thing at the time it was posted. LBSS was also very tempted from it if i remember well. Take a look if you like , it's in the end of this article:
http://www.higher-faster-sports.com/trainingweaknesses.html
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 13, 2013, 06:29:09 am
FWIW, I like it. If i had to correct something , i would say that the purely explosive phase III is too long, 4 weeks without any heavy strength training doesn't seem like a good idea imho. You could throw in some heavy singles like in phase IV or you could make the phase III shorter and IV longer. Just a couple of cents :D

Also, since you are into periodization , there was this awesome template that kellyb posted, i would have done it but was already in the middle my own periodization thing at the time it was posted. LBSS was also very tempted from it if i remember well. Take a look if you like , it's in the end of this article:
http://www.higher-faster-sports.com/trainingweaknesses.html


Yep fair point vag. I think it will end up being more like 2-3 weeks (what I meant by 4 weeks max). I will be doing heavy singles though in Phase III so hopefully my strength won't suffer too much.

I did have a look at that article a few weeks ago - it's good stuff and I got a few ideas from it. The reason I didn't just go with that template is because there was a lot of depth stuff from the start and I want to avoid that for awhile, at least until I'm 100% confident in my knee again. I thought I would just modify my last effort at periodisaiton (not really periodisation but a noob attempt at it) because it did give me some decent gains. But it will definitely evolve over time as all good plans should. Thanks for the advice, appreciate it as usual.

Gym - GPP phase Week 0 (warmup session/test out legs)

Foam roll warmup \ Gute activation (bridges and iso back ext holds)

Squat: Warmup, 2x8@70kgs, 1x5@90kgs, 1x8@40kgs --> strength felt fine, but will work back up slowly to give body a chance to adapt again

Back ext: 3x10@10kgs

SL leg press: 2x12-14/leg@40kgs --> because I have a bit of disparity between my legs now, will do this for a few weeks, just repping each leg til they feel about the same

UB: 3x6 pullups \\ 3x12 dips

Core: Med ball side crunches - 3x10/side@5kg

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 17, 2013, 08:00:32 pm
Gym - GPP phase:

Calves: BB raise: 3x20@60kgs // DB SL calf: 2x15-20/leg@15kgs

Hip ad/abduction cable extension: 2 per ad/ab x 15-20@15kgs

Core: Roman chair (3x20 - full leg raise) // Ab pulldown (3x8-10@heavy) // Side planks: 2x30s/side\

Foam roll/stretch (15 mins)

BW: 84.5

Lost ~2.5 kgs since start of year after cutting carbs down to <150g per day and having a ~200 cal deficit per day (training days a bit less, ~100).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 17, 2013, 10:59:29 pm
Gym - GPP phase:

Foam roll warmup // Activation: Leg curl hold (2x10@15kgs), Back ext holds

RDL: 1x8@40kgs, 3x8@70kgs

Back ext: 3x10@5kgs

Core: Standing side crunches (2x10-12/side@28kgs) // Ab pulldown (4x8-12@65kgs) // Roman Chair Side lifts (lift legs from left to right in a V-shape)

TKEs: 3x20-25@lightweight // SL Leg press: 1x8-10/leg@70kgs

Dips: 3x12@BW

My evolving GPP plan is to separate squat, RDL and calves into one day a week for each with some random assistance work. Once I've done that for a few weeks and my knee is feeling good (which it is), will start to do a very low number of non-gym exercises like hill sprints, light pogos, box jumps and maybe some HIIT cardio stuff. Nothing too intense.

Basketball starts back next week and I haven't decided if I will sit out yet  :huh: . It's hard because I really like playing and even just watching gets me excited and wanting to play. But I know I should probably skip this season (about 10-12 games depending on finals) for the sake of my body.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 20, 2013, 08:51:41 pm
Gym - GPP phase:

Foam roll warmup/glute activation

TKEs: 2x20@lightweight

Squat: 1x10@50kgs, 3x10@70kgs --> I did these parallel with a more narrow stance to try and hit the quads more, also to see if my knee feels better doing it this way. The good thing is this weight feels like a toy so I won't be working back up from absolute zero hopefully.

BSS: 3x7-8/leg@28kgs

Pullups: 5x6

Core: Ab pulldown (5x10-12@heavy - machine doesn't have weight listed but the heaviest one) // Side planks 2x45s/side

Also did some box jumps and pogos

BW: ~84kgs (83.7 in morning, 84.3 after gym)

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 22, 2013, 10:22:08 pm
Gym:

Foam roll warmup // usual activation stuff

BB calf raise: 3x20ish@70kgs // Seated calf: 2x20@25kgs // SL DB calf: 2x20/leg@20kgs --> Didn't really feel anything from this, probably need to go a bit heavier.

Incline sit-ups: 3x12-14 // Hanging leg raise: 3x10

Also did a bench strength test to see how my weight loss (see below) is affecting strength. Did 8 reps at 90kgs and 5 reps at 100kgs with pretty good form so my UB strength hasn't dropped too much.

Body recomp: Dieting is going well. Bodyweight is now low 83 kgs (morning weigh), and I've lost ~2'' off my waist since cutting carbs down to <150g per day and ~200/day calorie deficit. I got some Accu-measure BF calipers two weeks ago and have been practising with them a lot. I've got the technique down pretty well now in terms of getting consistent measurements. Two weeks ago I was around 9-10mm at the suprailiac and now I'm at 8mm so I've lost a bit of body fat. I've probably lost a bit of muscle along the way because losing ~4kgs in about a month is pretty fast (maybe some water weight as well but I have been drinking the same as usual, ~4L/day) but I don't feel my strength hasn't dropped too much.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 23, 2013, 07:23:17 am
cutting carbs causes water weight loss, so that you've been drinking the same amount doesn't really matter. 4L seems like a lot, btw.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 23, 2013, 06:35:57 pm
cutting carbs causes water weight loss, so that you've been drinking the same amount doesn't really matter. 4L seems like a lot, btw.

Right, so I've definitely lost some water weight. I am an absolute rookie when it comes to this stuff as I've never really had to worry about it.

The ~4L includes food as well. I think it's OK as I just drink when I'm thirsty, plus lately it's been around 30-31C (86F) every day here and I sweat like a pig in a nightclub.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 29, 2013, 12:22:08 am
Gym:

Foam roll warmup/activation exercise

TKEs: 3x25@light weight

Pullups: 5x5 (weak)

RDL: 1x8@60kgs, 3x8@80kgs

Core: Weighted front/side situps (2xF/direction) // Side planks (2x30s/side)

BW: ~83kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 29, 2013, 12:24:36 am
Gym:

Foam roll warmup/activation exercise (is back ext holds, glute bridges)

SL leg press (3x20/leg@unloaded)

Squat (parallel): 3x10@40kgs

Core: Roman chair leg raises (full leg): 3x15-16

Dips: 3x12

BW:~82.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on January 29, 2013, 03:51:16 am
Nice work on the body comp. You seem to be a meso.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 29, 2013, 05:49:33 am
Um... does the "roman chair" mean the same thing to everybody?

(http://www.fitness-equipment.com/acatalog/511m.jpg)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 29, 2013, 09:10:37 pm
Um... does the "roman chair" mean the same thing to everybody?

(http://www.fitness-equipment.com/acatalog/511m.jpg)

Nah I use one that looks like the one the girl is using in this article:

http://www.6packworkout.me/tag/roman-chair-exercises/

Nice work on the body comp. You seem to be a meso.

Thanks man, yeah I guess I am pretty lucky that I have a fast metabolism and it doesn't take me months to lose a few kilos.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 30, 2013, 09:13:54 am
Um... that's not a roman chair. I have no idea how it's called but it's not.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 30, 2013, 09:37:49 am
nah, it is. that's what a roman chair is in my mind, too.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 30, 2013, 09:15:25 pm
Gym - GPP phase:

Foam roll warmup/activation stuff

SL TKEs: 3x20-25/leg@5kgs

Calves: BB calf (1x20@70kgs, 2x20@110kgs) // SL DB calf (1x20/eg@20kgs, 1x10/leg@32kgs)

Core: Decline situps (2x10-12) // Roman chair leg raises (2x12)

Pullups: 3x8-9

Dips: 3x8

BW: 82.4kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 03, 2013, 07:19:34 pm
Gym - GPP phase (few days ago):

Foam roll warmup/activation stuff

RDL: 1x8@50kgs, 3x8@70kgs

Leg curl: 3x8-10@heavy

Core: V-swings on roman chair (3x20,18,16) // Decline situps (2x10)

Dips: 3x10

BW:~82kgs

____________________________________

Gym - GPP phase:

Foam roll warmup/activation stuff

Pogos: 3x20

20'' box jumps: 3x5 (2 min rest between sets)

Squat: 1x8@60kgs, 3x5@80kgs

TKEs: 2x25@12kgs

Pullups: 5x6

Core: 3kg med ball crunches (2xF)

BW: ~81.5kgs

Weighed myself this morning and I'm a bit under 81kgs dry, which is good. My suprailiac caliper measurement has gone down to ~6-7mm. I think I'd like to get to around 79-80kgs before I move onto strength work.

My knee is feeling pretty great. There's no discomfort anymore when flexing the quad hard with a straight leg. I'm tempted to say it's fully recovered but I need to wait and see how it responds to more dynamic movements. Box jumps and pogos have been OK.

I'll also put up a squat form check video next time I squat. I'm 95% sure my squatting form wasn't the reason I got this problem (most likely basketball on top of track/jumping) but I want to be 100% confident in my technique before embarking on any 2x-a-week squat phase.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 04, 2013, 09:40:51 am
we are the same weight now. will be interesting to see where you're at with squats and jumps once you get back on the wagon.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 04, 2013, 09:18:28 pm
we are the same weight now. will be interesting to see where you're at with squats and jumps once you get back on the wagon.

Well I had a little mini jump session today while shooting around and I can tell you that my SVJ is about 30'' (barely grazing 10'), and DSVJ is about 31'' (touching the ring). So I have definitely lost height but not as much as I thought. Plus this time around it's less daunting because I know I've improved on it in the past. Squat has probably dropped a fair bit but again, I know I will get it up eventually. I'd love to be at your level with the same weight, I think that would give me enough strength to get up pretty good.

_________________________

As noted above, had a few jumps today. Just a few SVJs and DSVJs, no running jumps yet. My knee feels fine atm. I'm going to play a game tonight just to give it a final test, taking it real easy though. Limiting my minutes and also really gonna adjust my playing style to basically ground-bound defender, forget about rebounding and pass or take open jumpshot on offense, won't drive too much. I don't care if this pisses off my team.  :trolldance:
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 04, 2013, 10:09:21 pm
we are the same weight now. will be interesting to see where you're at with squats and jumps once you get back on the wagon.

Well I had a little mini jump session today while shooting around and I can tell you that my SVJ is about 30'' (barely grazing 10'), and DSVJ is about 31'' (touching the ring). So I have definitely lost height but not as much as I thought. Plus this time around it's less daunting because I know I've improved on it in the past. Squat has probably dropped a fair bit but again, I know I will get it up eventually. I'd love to be at your level with the same weight, I think that would give me enough strength to get up pretty good.

yeah for sure. i would piss my pants if i hit 30" on a SVJ, so at least you know the baseline is still pretty darn good.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 08, 2013, 06:45:08 pm
Well I played basketball a few nights ago, good news is my knee didn't give out or anything and felt fine the next day. But I am seriously deconditioned for ball atm. I nearly rolled my ankle twice and the next day I just felt really sore. I'm not going to play again for awhile I think. Need to get strength up and get my body used to the shock of jumping/landing again.
Title: Re: acole14's journal - check my squat form!
Post by: AGC on February 10, 2013, 05:26:44 am
I had a rest the last few days to recover from ball.

Gym:

Foam roll/glute activation

Squat: Warmup, 3x5@100kgs (video below)

Calf raise (Smith machine): 1x20@60kgs, 2x30@110kgs

UB: Dips (3x10)//Preacher (2x10@30kgs)//Military press(3x8-10@30kgs)

_____________________________

Would love a form check from the squat bros. I wanna make sure it's OK before I start squatting heavy again. I tried to get a front angle for the angle of the feet and a side angle for everything else:

http://www.youtube.com/watch?v=QKo06_NVuYY
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 10, 2013, 06:30:26 am
You're intentionally not locking the knees up at the top?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 10, 2013, 08:02:39 pm
You're intentionally not locking the knees up at the top?

Is it a bad thing? I didn't even really notice I was doing it but I guess I'm not 100% confident in locking out with heavy weight yet.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 11, 2013, 02:53:45 am
I was wondering if you do it on purpose. Some people have this idea of "not locking up at the top". I'm pretty much the other way around, I put emphasis on locking up since that's what really creates the maximum amount of muscle contraction and "finish", like in a jump. Plus the VMO seems to be better activated.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 11, 2013, 12:27:38 pm
looks okay, although the bar comes forward a little and you end up with your weight on your toes. if you look you can see your heels coming off the ground a bit. try to keep weight evenly spread on the foot. best cue for me for that is good old "spread the floor".
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 12, 2013, 03:22:35 am
looks okay, although the bar comes forward a little and you end up with your weight on your toes. if you look you can see your heels coming off the ground a bit. try to keep weight evenly spread on the foot. best cue for me for that is good old "spread the floor".

Cool, thanks for the feedback. Haven't really noticed that while I'm doing it so glad I took a vid. Will work on it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on February 13, 2013, 08:48:46 pm
Looks fine.  Some ankle flexibility or oly shoes would probably make it perfect and give you a bit more depth.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 14, 2013, 12:21:23 am
Looks fine.  Some ankle flexibility or oly shoes would probably make it perfect and give you a bit more depth.

Thanks man, and yes, oly shoes are definitely on the to-buy list.

Gym:

Foam roll warmup/activation etc.

RDLs: 1x8@40kgs, 3x8@70kgs (easy)

Core: Roman chair (Unweighted - 2x20//9kg med ball - 2x10)//Side planks 2/side@30sec

Pullups: 5x6

BW: ~80.5kgs

Weight loss is slowing down now but that's OK. High protein + cutting down carbs to 150g has worked well without being too onerous. I'm not tracking my diet any more (too much work), but now I've done it I kind of know how much to eat and what to eat to stay around the same level (of course when I start doing heavy strength work I will raise my carbs again).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 18, 2013, 09:14:21 pm
Random track session (yesterday) -

Warmup

5x50m run-throughs (last few near 90%, speed was pretty good, no noticeable drop-off)

3x10 Dips // 3x6 chinups

Decided to go for a run instead of 3rd gym session last week, wanted to see how my body would hold up after some short near-max sprints. Feel pretty good today, knee is fine but pretty sore in left glute-ham. But overall, happy I can still run!

Will prob take some of this week off to rest weird glute-ham soreness before starting to do more strength next week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 20, 2013, 08:07:00 pm
Gym - final GPP week:

Foam roll warmup/activation exercises

SL TKEs: 3x15-20/leg@10kgs

Cable adductor/abductor raises: 2x10-15/leg for both ad/ab@15kgs

Squat: 3x6-7@60kgs (just working on keeping heels down)

Bench: 3x6@60kgs

BW: 79.5kgs

Feeling good about ramping up the strength work now. Body feels overall pretty good and under 80kgs with low bf%. Perfect time to start building some steel springs for legs!  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 22, 2013, 04:18:47 am
Gym - final GPP phase:

Foam roll/activation exercises

RDL: 1x6@60kgs, 2x6@80kgs, 1x6@90kgs

SL TKEs: 3x15-20/leg@10kgs

Core: Roman chair leg raises//Ab pulldown//Incline oblique situps (can't remember all the sets but did enough)

Pullups: 3x10 (3 set  :personal-record: although they are way easier now I'm <80kgs)

Military press: 3x10 with random challenging weight

BW: 79.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 25, 2013, 10:47:47 pm
Gym session a few days ago:

Was going to test my 3RM for squat but my body just didn;t feel right. Was still a bit sore from the RDLs from the last session so decided to wait until next time when I'm fresh. Instead I thought I would test my bench just to see where my UB strength is at now I'm sub-80kgs.

Foam roll/activation usual

Dynamic warmup

Box jumps: 3x4@24''

BSS: 1x8-10/leg@BW, 2x6/leg@24kgs

Bench: warmup, 1x5@80kgs, 1x4@100kgs ---> this was pretty hard, surprised that I can still rep 100kgs though, thought it would be less.

Core: Ab wheel rollouts standing (3x6)//Lying leg raises

Next session will try and do a 3RM squat test so I know where I'm at strength-wise.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 26, 2013, 11:23:19 pm
Gym:

Long foam roll warmup/glute/VMO activation

Felt very fresh so decided to do a 1RM rather than 3RM squat.

Squat: Warmup, 60kgs, 90kgs, 110kgs, 130kgs, 140kgs, failed at 145kgs (half-squatted it).

Pullups: 6x6

BW: 78.7kgs (morning)

Well I've lost a bit of strength for sure but not a great deal. It's about where I thought I'd be after not regularly squatting for ~3-4 months. The aim in this block is to do 2x squat sessions a week (probably work up to 1x6 and maybe a 4x8) with ~3 days rest between, one day of RDL/calves+core and a separate 30 min core session. I'm not going to schedule them on a particular day during the week because I did that last time and it probably didn't help my recovery as sometimes I was squatting just to keep up with the schedule, rather than making sure I was 100% ready to go. Will eat more carbs now on workout days but won't pursue a large calorie surplus as I want to keep my weight around 80kgs and shoot for 160kg 1RM.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on March 03, 2013, 09:56:23 pm
You'll probs have that 160kg squat within a month or 2 at most.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 03, 2013, 10:21:33 pm
You'll probs have that 160kg squat within a month or 2 at most.

Haha thanks mate, hopefully. The only thing I'm worried about is my body holding up!

____________________

A few days ago I once again got the urge to sprint rather than lift. Went down to the track and did 80,100,120m with the intention of going back down 100,80m but I decided to take it easy rather than do too much too soon. Also did some light pogos and tuck jumps.

I've definitely lost a lot of endurance and my body was pretty sore the next day. Gotta get some better shoes as well, ran in my old spikes and my right heel was fairly sore the next day (old plantar fasciitis flaring up). Spot where hamstring and glute joins on left leg was pretty sore as well. Really worked on those two areas the next day using rubber ball and roller + contrast baths. 15min as hot as I can handle with Epsom salts, then 15mins ice cold, really gets the blood flowing. Feel a lot better today but decided not to squat today just because of this ham/glute spot. I'm a little worried it could be sciatic pain, never had that before so will monitor it closely. I may have been overstretching my hamstrings (I stretch them a lot) so will just rest it from stretching and see how it feels after squatting.

Core session:

This was a 30min group fitness class, never really done these but this was worthwhile. We basically just did continuous planking variations and situp variations for 20 mins with a few rest breaks. Quite tough, I was struggling to keep up! Glad though because core strength is something I can always work on and if I commit a 30min session a week + assistance work in the gym it should help a lot.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on March 03, 2013, 10:36:48 pm
i messed up my hip flexors a while back with overenthusiastic stretching. be careful.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 04, 2013, 12:16:22 am
i messed up my hip flexors a while back with overenthusiastic stretching. be careful.

Yep for sure, I was in the mindset of "more is better" for flexibility work, but too much of anything will create problems. Will tone it down for a bit.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Biglittleme on March 04, 2013, 04:25:26 am
What's your training result so far? Can you dunk?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 04, 2013, 07:59:14 pm
What's your training result so far? Can you dunk?

No I can't dunk yet. Here's a summary of my results/progress (probably should have this on the first page):

Started jumping beginning of 2011 (starting squatting/leg work Dec 2010): <30'' RVJ (never actually tested this initally, but wasn't close to touching 10' rim, could have been lower)

March 2011 (started logging here around then): ~32'' SLRVJ, 29'' SVJ

Sept 2011: ~34'' SLRVJ, 31'' SVJ

Jan 2012: About the same as Sept, getting better at the DSVJ though (~33'')

March 2012:
SLRVJ 34-35'', DLRVJ 34'' (big improvement on this over last few months), SVJ 32''

July 2012: SLRVJ/DLRVJ: 37'', DSVJ: 35'', SVJ: 34''

September 2012: SLRVJ/DLRVJ: 37-37.5'', DSVJ: 36'', SVJ 35'' (current PRs)

Overall, gained about ~8-9'' on RVJ, prob 7-8'' on SVJ over 1.75 years, not bad.

Around this time I was jumping quite a lot and I was getting a bit of patellar tendonitis from that and all the squats (and not focusing enough on recovery). So I stopped for a bit and went back to building strength. Squatted heavy 3x/week and put about 15kgs or so on my full squat (can't remember exactly). But the downside to this was I gained a bit of weight (82kgs-->87kgs because I was trying to eat more to keep up with the squat routine) so didn't really gain much relative strength anyway.

Following this, I injured my left knee meniscus probably when playing basketball. Being heavier and probably not being fully recovered from squatting mostly likely contributed looking back on it. Luckily it wasn't that bad, I didn't need surgery or anything, just rested it for a month to be on the safe side, rehabbed it properly and it's seemingly OK now (knock on wood). I've gradually restarted over the last two months, not rushing back (very busy atm as it is with study).

Now I'm going to start squatting more frequently, and eventually get back to jump training with the aim this year of getting back to where I was late last year, then continuing to improve. I think that, to dunk, I was pretty close last year but I never actually was actively trying to dunk at that stage. I thought I would try to continue to build up inches to a consistent 38'', then move into active dunk attempts, but injuries occurred and I always take a very conservative approach in dealing with injuries. I don't mind taking a little longer to do it because I'm not being pressured by time, I've still got a few good years left hopefully, so long as I take care of my body!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Biglittleme on March 04, 2013, 10:55:28 pm
Wow, great improvements! Keep up the good work! :)
man, but i bet you are getting really close to dunking haha 38' vj... that's so high !
Title: Re: acole14's journal - DUNK OR DIE
Post by: fast does lie on March 05, 2013, 12:28:09 am
What's your training result so far? Can you dunk?

No I can't dunk yet. Here's a summary of my results/progress (probably should have this on the first page):

Started jumping beginning of 2011 (starting squatting/leg work Dec 2010): <30'' RVJ (never actually tested this initally, but wasn't close to touching 10' rim, could have been lower)

March 2011 (started logging here around then): ~32'' SLRVJ, 29'' SVJ

Sept 2011: ~34'' SLRVJ, 31'' SVJ

Jan 2012: About the same as Sept, getting better at the DSVJ though (~33'')

March 2012:
SLRVJ 34-35'', DLRVJ 34'' (big improvement on this over last few months), SVJ 32''

July 2012: SLRVJ/DLRVJ: 37'', DSVJ: 35'', SVJ: 34''

September 2012: SLRVJ/DLRVJ: 37-37.5'', DSVJ: 36'', SVJ 35'' (current PRs)

Overall, gained about ~8-9'' on RVJ, prob 7-8'' on SVJ over 1.75 years, not bad.

Around this time I was jumping quite a lot and I was getting a bit of patellar tendonitis from that and all the squats (and not focusing enough on recovery). So I stopped for a bit and went back to building strength. Squatted heavy 3x/week and put about 15kgs or so on my full squat (can't remember exactly). But the downside to this was I gained a bit of weight (82kgs-->87kgs because I was trying to eat more to keep up with the squat routine) so didn't really gain much relative strength anyway.

Following this, I injured my left knee meniscus probably when playing basketball. Being heavier and probably not being fully recovered from squatting mostly likely contributed looking back on it. Luckily it wasn't that bad, I didn't need surgery or anything, just rested it for a month to be on the safe side, rehabbed it properly and it's seemingly OK now (knock on wood). I've gradually restarted over the last two months, not rushing back (very busy atm as it is with study).

Now I'm going to start squatting more frequently, and eventually get back to jump training with the aim this year of getting back to where I was late last year, then continuing to improve. I think that, to dunk, I was pretty close last year but I never actually was actively trying to dunk at that stage. I thought I would try to continue to build up inches to a consistent 38'', then move into active dunk attempts, but injuries occurred and I always take a very conservative approach in dealing with injuries. I don't mind taking a little longer to do it because I'm not being pressured by time, I've still got a few good years left hopefully, so long as I take care of my body!

Were you somewhat fit/active prior to 2011?  Because to have an 29" SVJ at march 2011, is quite incredible, and i'm guessing that prior to 2011 you had some decent strength.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on March 05, 2013, 12:38:37 pm
man i'd forgotten just how much improvement you made in that first year or so. makes me think i've been doing everything wrong...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 06, 2013, 04:53:24 am
Wow, great improvements! Keep up the good work! :)
man, but i bet you are getting really close to dunking haha 38' vj... that's so high !

Thanks man...I was pretty close for sure (if you look back around pg 30 I think there's some stills of my best jumps, if I had a ball in my hand I could probably have thrown it down...but that's easier said than done  :huh: ).

Were you somewhat fit/active prior to 2011?  Because to have an 29" SVJ at march 2011, is quite incredible, and i'm guessing that prior to 2011 you had some decent strength.

It's not that incredible I think. Athletically I've always been "above average", not elite but competitive, and also played ball a lot around 15-16y.o....I think you'd find most people in that category would have acceptable SVJs without much specific training for it.

man i'd forgotten just how much improvement you made in that first year or so. makes me think i've been doing everything wrong...

Thanks bud, your effort and perseverance is solid, you just need to find the right balance like I did mid-last year and it'll happen for you as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on March 06, 2013, 10:27:25 am

Were you somewhat fit/active prior to 2011?  Because to have an 29" SVJ at march 2011, is quite incredible, and i'm guessing that prior to 2011 you had some decent strength.

It's not that incredible I think. Athletically I've always been "above average", not elite but competitive, and also played ball a lot around 15-16y.o....I think you'd find most people in that category would have acceptable SVJs without much specific training for it.


Not incredible but not half bad either.  At Vert gym I was able to test some graduating high school kids; they were decent track athletes (the best were low 11 100m, ~38 300m hurdles), football players, but none were extensively weight trained.   What was surprising was how divided the jumping was by height.  None of the taller kids (6''2 + ) jumped higher than 26 inches, none of the kids over 6 feet went over 28, and a couple of the shorter guys got into the low 30's.   RVJ they all went much higher and the division on height was much less.   Anyhow, a fit athletic kid jumping 30 inches suggests pretty good potential. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 06, 2013, 08:53:38 pm

Were you somewhat fit/active prior to 2011?  Because to have an 29" SVJ at march 2011, is quite incredible, and i'm guessing that prior to 2011 you had some decent strength.

It's not that incredible I think. Athletically I've always been "above average", not elite but competitive, and also played ball a lot around 15-16y.o....I think you'd find most people in that category would have acceptable SVJs without much specific training for it.


Not incredible but not half bad either.  At Vert gym I was able to test some graduating high school kids; they were decent track athletes (the best were low 11 100m, ~38 300m hurdles), football players, but none were extensively weight trained.   What was surprising was how divided the jumping was by height.  None of the taller kids (6''2 + ) jumped higher than 26 inches, none of the kids over 6 feet went over 28, and a couple of the shorter guys got into the low 30's.   RVJ they all went much higher and the division on height was much less.   Anyhow, a fit athletic kid jumping 30 inches suggests pretty good potential.

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

________________

Gym - Strength block week 1 (yesterday):

Full warmup, foam roll, mobility, glute/VMO activation

Squat: warmup, 2x6@60kgs, 2x6@100kgs --> starting nice and easy, will obviously ramp this up. Was sitting back on my heels a lot better today.

SL TKEs: 2x20/leg@15, 2x20/leg@20kgs

UB: Bicep, BW dips (3x8)

My rough plan for this block was 2x/week squatting (1x6 and maybe a 4x8 depending on how my body handles that volume) + calves, 1x/week RDL+assistance+core and 1x/week 30min core session. I might hold off the RDL for this week because I'm a little worried about this minor twinge in my glute, could be piriformis/sciatica nerve pain coming on. It feels normal today after squatting yesterday, will see how it holds up. I cannot be bothered dealing with another thing right when I'm trying to build my strength up again.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 07, 2013, 05:28:20 am
high bar or low bar?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 07, 2013, 05:57:44 pm
high bar or low bar?

High bar.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 10, 2013, 07:30:59 am
Gym:

Usual warmup

Squat: Warmup, 2x8@80kgs, 2x8@90kgs --> Easy. I'm back on my heels a little better now, cue is to just look up slightly at something just above my eyeline

Calf raise - DL Smith: 1x20@70kgs, 1x20@110kgs, 2x20@120kgs

Pullups: 3x8

Shoulder DB press/flys/raises: 2x8 per exercise (superset)@14kgs

BW: ~78kgs

I looked at getting some AdiPowers because if I'm going to get any WL shoes then I want decent ones that'll last. But can't find them for under $200 though...bit expensive for me. Need to do some more research, Do-wins don't look too bad.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 10, 2013, 08:03:33 am
I paid 210$ for my AdiPowers with shipment included. But I was like "hey, if I'm going to invest into this, then these money will be good invested" so I just did it and didn't worry about anything else.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on March 10, 2013, 08:19:18 am
If I were getting oly shoes right now in Australia, i'd buy these (http://www.maxbarbell.com/collections/weightlifting-shoes/products/warrior-wei-rui-weightlifting-shoes).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 11, 2013, 09:28:20 pm
They look pretty good. I will get something like that or the AdiPowers eventually, just need to save a bit! If they make as big a difference as everyone says then they're probably worth it.

Core session:

Same as last week, 30 mins, pretty tough, we also did some abductor and lower back work with those pull-apart band things. I think adding this in will help my squats/jumps in the long run if I can get to it every week. Really generating a lot of ab/oblique soreness.

(DISCLAIMER: I am not saying core work is the key to big vert gainz/instant inches. :wowthatwasnutswtf: :wowthatwasnutswtf: )
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on March 12, 2013, 05:23:20 am
I got my Adidas Power Perfect II's for 110 euros. Didn't have other lifting shoes so i can't really compare but i am VERY happy with them in terms of performance/quality. They get very good reviews too.
Take a look at them if you like, just make sure you don't confuse them with the powerlift trainers, they look almost identical but the latter have lower and deformable heel.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on March 12, 2013, 07:00:28 am
Yeah $200 is pretty pricey for gym shoes. On the other hand it's a 1 off investment that'll last for a long time and will defs help with squats. Let us know when you get em :)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 12, 2013, 08:22:24 am
Definitely. These shoes will probably last more than I will in terms of injury/deterioration due to squatting.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 13, 2013, 04:33:59 am
Thanks all for the advice, I had a more extensive look around and there's no decent pairs under $200 online or in-stores, those Wei Rui ones look good but they're sold out in every size except 36-37 so looks like I'm just gonna have to save up!

Gym - Strength phase Week 2:

Foam roll warmup/activation (glute bridges, TKEs)

Squat: warmup, 1x6@110kgs, 1x6@115kgs --> pretty good, form felt really good on the last set.

TKEs: 2x20/leg@15kgs

Dips: 3x8

Bicep stuff

BW: 78.0kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 17, 2013, 02:04:31 am
Gym (two days ago):

Foam roll warmup/activation

RDL: 3x6@60kgs (light just to test it out with my glute/hip twinge)

Some random core/upper body stuff (bit rushed for time)

Gym:

Foam roll warmup/glute/TKE activation

Squat: warmup, 4x8@100kgs (felt good)

Calf raise smith: 1x20@75kgs, 2x20@120kgs

Pullups: 8,8,10

BW: ~78kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 20, 2013, 05:01:50 am
Did the 30min core session two days ago, it was intense as usual.

Gym:

Usual warmup/activation (glutes, TKEs)

Squat: warmup, 1x6@60kgs, 2x6@120kgs

TKE afterwards, 2x20@15kgs

Dips: 3x12

Random bicep, seated rows

BW: ~78kgs


Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on March 23, 2013, 01:37:55 pm

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

The study has been done in recreational athletes.  http://www.ncbi.nlm.nih.gov/pubmed/16503672

Only foot length had any correlation to vertical jump.   I don't think you are going to find a significant difference in trained athletes as far as tib/femur and SVJ goes.   In general the advantages somewhat balance out.  Lankier longer femur guys will have an obvious leverage advantage IF they have equal strength levels through the range of motion... which they usually don't because they have to do a lot more work.   
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 23, 2013, 08:44:21 pm

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

The study has been done in recreational athletes.  http://www.ncbi.nlm.nih.gov/pubmed/16503672

Only foot length had any correlation to vertical jump.   I don't think you are going to find a significant difference in trained athletes as far as tib/femur and SVJ goes.   In general the advantages somewhat balance out.  Lankier longer femur guys will have an obvious leverage advantage IF they have equal strength levels through the range of motion... which they usually don't because they have to do a lot more work.

Cool, thanks for the link. Interesting stuff.

Gym:

Activation/warmup

SL TKEs: 2x20/leg@15kgs

RDLs: 2x8-10@30kgs (warmup), was going to do heavier but I went at a bad time, Friday afternoon so all the racks were taken, got sick of waiting so I just did some weighted back extensions instead.

Back ext: 2x10@6kgs, 1x10@16kgs

Close-grip pullups: 2x8

Crap workout, probably worst in awhile but it's just an assistance session so that's OK. I really hate my crowded gym sometimes, wish I had the space/time/money to set up a low-key home gym like entropy or adarq, just a rack w/pullup handles, barbell, weights, maybe few kettleballs. That's my dream anyway :derp:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on March 23, 2013, 09:20:49 pm

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

The study has been done in recreational athletes.  http://www.ncbi.nlm.nih.gov/pubmed/16503672

Only foot length had any correlation to vertical jump.   I don't think you are going to find a significant difference in trained athletes as far as tib/femur and SVJ goes.   In general the advantages somewhat balance out.  Lankier longer femur guys will have an obvious leverage advantage IF they have equal strength levels through the range of motion... which they usually don't because they have to do a lot more work.

Cool, thanks for the link. Interesting stuff.

Gym:

Activation/warmup

SL TKEs: 2x20/leg@15kgs

RDLs: 2x8-10@30kgs (warmup), was going to do heavier but I went at a bad time, Friday afternoon so all the racks were taken, got sick of waiting so I just did some weighted back extensions instead.

Back ext: 2x10@6kgs, 1x10@16kgs

Close-grip pullups: 2x8

Crap workout, probably worst in awhile but it's just an assistance session so that's OK. I really hate my crowded gym sometimes, wish I had the space/time/money to set up a low-key home gym like entropy or adarq, just a rack w/pullup handles, barbell, weights, maybe few kettleballs. That's my dream anyway :derp:

X2!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 25, 2013, 04:47:39 am
Gym (yesterday):

Usual warmup/activation

Squat: Warmup, 4x8@100kgs --> I decided do do the same weight as last week but REALLY slow down the eccentric and accelerate the concentric fast enough the bar shakes a bit up the top. I figured that if I could do that with all reps then I'm ready to make a 5-10kg jump next time. Form felt really good, I need to video again to compare to last time.

Calf: Smith (1x15@60kgs, 2x15@130kgs, 1x15@100kgs) // SL DB calf: 1x20/leg@20kgs

Close-grip pulls: 8,10,8

Random shoulder/bicep work

BW: ~78kgs
_________________

30 min core session today. Not feeling as hard as first few times which is good.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 27, 2013, 08:28:00 pm
Gym:

foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x6@125kgs, 1x5@125kgs --> felt good, slowed the eccentric a lot and really tried to explode up. They weren't as powerful concentrically as I would have liked but they still went up pretty well, no grinding.

BSS: 2x7-8/leg@20kgs

Leg ext: 2xF@20kgs

Random chest, arms

BW: 77.5kgs (morning weigh)

My bodyweight hasn't gone up while I've been squatting because I've just stuck to my relatively low-carb diet with enough protein, moderate fats. My squat today puts me at about 1.85xBW so I'm nearly at my arbitrary strength goal of 2xBW. To get 2x BW at current weight of ~78kgs I need to hit a 135kgs x 6 set. Definitely doable within a few weeks if I'm just patient. I prob could have punched out a 125kgs x 8 today if I'd just gone for broke but then again I don't really trust anything over 5-6 reps for 1RM. Looking forward to getting it so I can start moving onto more explosive stuff and get my vert up again!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 31, 2013, 08:47:19 pm
Track/jumps:

My gym was closed over Easter so I just did some random exercises at the track, wanted to sprint to see if this annoying glute/hamstring spot flares up again.

Dynamic warmup

50m x 2, 100m x 1

Then went to a 10' ring to test my SVJ just to see where my strength is at. First proper jump after a warmup was ~32'' (half a finger above the rim)  :huh: , pretty happy with that given I haven't been training explosively for it or anything, just squats + staying low BW. Really shows how much my SVJ is dependent on squat strength. I didn't do any more, got enough from that.

Jump rope: 4x30s fast

Pullups: 3x8

Annoyingly though I got this tightness in my left glute/hamstring again, very weird muscular tight spot. It goes away after a day or so with some tennis ball rolling, might be just weakness from not sprinting for so long. It's not a major issue, just flagging it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 03, 2013, 12:27:53 am
Well my weird pain goes away pretty quick...strangely it feels better after doing a deep glute stretch for a bit. Will just continue to monitor it as I start sprinting more often. In other news I caught a pretty bad flu, first time in years. I feel like shit so haven't worked out in a few days...will have take a few more days off I guess. Annoying  :pissed:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 03, 2013, 01:20:17 am
It could be the piriformis muscle.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 03, 2013, 01:39:59 am
It could be the piriformis muscle.

I think that's most likely what it is...I tend to get these little niggles on my left side (knee last time, hip tightness before that), my theory being that it's because I SLRVJ exclusively off my left.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on April 03, 2013, 03:17:54 am
Annoyingly though I got this tightness in my left glute/hamstring again, very weird muscular tight spot. It goes away after a day or so with some tennis ball rolling, might be just weakness from not sprinting for so long. It's not a major issue, just flagging it.

Sounds about right. Every time I started jumping/basketball/sprinting after a long time off, I get stuff like that too, I think it's an imbalance or something, but it goes away after regular training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 05, 2013, 08:00:36 pm
Bleh well turns out this flu was pretty bad...could barely work let alone train this week. I'm out of the woods now though, might be able to train Monday...I will have had effectively 1.5 weeks off because of Easter/flu...grrrr. Anyway nothing I can do about it! Hopefully my small strength gains I've made haven't gone anywhere.

I seriously get itchy feet though when I can't train for whatever reason...can't stop watching old adarq/brozknows/my old videos and getting all motivated! Haha.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 10, 2013, 03:46:39 am
Finally back in the gym haha...the flu took a bit longer to recover from than I thought...still not 100% but good enough to train and stop the strength loss. BW is about 76kgs  :huh: lightest I've been since HS.

Gym:

Good warmup/activation (TKEs, med ball swings)

Squat: warmup, 1x6@60kgs, 2x6@110kgs --> not bad, a bit slow but happy to get this really, form was good

Pullups: 2x6 wide, 2x6 closegrip

Random UB stuff

BW: ~76kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 14, 2013, 04:55:37 am
Gym:

Foam roll/activation

Squat: Warmup, 3x8@100kgs, 1x8@80kgs --> was redlining in the 3rd set so dropped it down to play it safe. This is OK though, will take another couple of weeks to get back to where I was pre-flu.

Calf raise: 1x25@60kgs, 2x20@110kgs

Random UB stuff

BW: ~76kgs

Aim to get a 130kgs x 6 in a few weeks at around this BW to get a 2x squat. Then it will be into more explosive work (explosive squats, SVJs, some track work - piriformis pain dependent) and get my vert back up! The timing of these phases will work well, I've been getting snowed under on the weekends with study so going to the gym a few times a week working on strength is all I can really manage. But in a few weeks I won't be as busy so will be able to fit more training in.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 18, 2013, 04:40:30 am
Gym:

Warmup/activation

Squat: warmup, 1x5@105kgs, 2x6@115kgs --> felt way stronger than last time, helps not being sick.

Wide-grip pullups: 8,8,7

Close-grip: 1x8

Barbell bicep curls

BW: ~76.5

I've been doing all sorts of glute stretches for my piriformis pain and I think it's helped a lot. Just gotta be consistent and do it every night for a good 15-20mins.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 21, 2013, 06:40:38 am
Gym:

Foam roll warmup/activation

4 SVJs:

http://www.youtube.com/watch?v=Ot618922oxA

(http://i1126.photobucket.com/albums/l601/acole14/BestSVJ-22242013.png)

Squat: 2x8@100kgs, 1x7@100kgs (miscounted last set's reps) - this is the last set so might not be best form:

http://www.youtube.com/watch?v=8l83nhHUtW0

Calf raise: 3x20@100kgs

Random UB

BW: ~77kgs

Decided to vid a few SVJs after warming up, surprised how high they were. Seems to be fairly high, it has slightly more frames than my best SVJ from last year so could be a PR, not really sure exactly though because there's no rim to measure it against. Will try and measure the roof next week. Also, looking at the slow-mo, I didn't realise how extreme my torso angle is before I take off, nearly horizontal  :huh: :

(http://i1126.photobucket.com/albums/l601/acole14/torsoangle.png)


So yeah, good session. Pretty cool my SVJ is nearly at PR levels given I've really just been squatting and keeping BW down.

_________________________________________________________________________________________________________

P.S. To the childish member who decided to (lol) neg exactly enough of my old posts in my journal so I now have a respect score of zero: GOOD JOB BRO!! Takes a lot of effort to read through all those pages of progress and results. But if you think I could give two fucks, you're sadly mistaken. Now I know I'm doing something right! Cheers!

(http://matthershberger.com/wp-content/uploads/2013/02/god-haters-gonna-hate-eagle.jpg)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 21, 2013, 08:26:13 am
Yeah you have that torso almost parallel to the ground... you remind me a lot of myself because that's how I jump as well... "back jumper", I pretty much throw my upperbody up instead of actually maximally pushing with the quads and legs... which sucks.

I think this type of SVJ is more preponderent to one-leg jumpers.

And wtf is up with the respect number... I saw that yesterday...
Title: Re: acole14's journal - DUNK OR DIE
Post by: adarqui on April 21, 2013, 09:22:04 am
(http://i1126.photobucket.com/albums/l601/acole14/BestSVJ-22242013.png)

 :wowthatwasnutswtf:
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on April 21, 2013, 02:43:16 pm
sick jump man.
good job bro
 :goodjobbro:

peace
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on April 21, 2013, 07:19:28 pm
Awesome jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 21, 2013, 08:51:59 pm
Yeah you have that torso almost parallel to the ground... you remind me a lot of myself because that's how I jump as well... "back jumper", I pretty much throw my upperbody up instead of actually maximally pushing with the quads and legs... which sucks.

I think this type of SVJ is more preponderent to one-leg jumpers.

And wtf is up with the respect number... I saw that yesterday...

Yeah it's just something that feels natural to me, the way I jump when I don't think about it too much. Maybe I should experiment more with it.

And yeah, some dickhead randomly decided to go back into my journal (starting on page 8 ) and just neg every post. LOL. No idea why, maybe I pissed someone off about something.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 21, 2013, 08:53:31 pm
:wowthatwasnutswtf:

sick jump man.
good job bro
 :goodjobbro:

peace
Awesome jump.

Thanks guys, appreciate it. And thanks adarq for voting some of my posts up again! Haha.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on April 22, 2013, 07:56:24 am
jesus man careful you don't hit your head.

also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on April 22, 2013, 09:11:02 am
(http://i1126.photobucket.com/albums/l601/acole14/BestSVJ-22242013.png)

 :wowthatwasnutswtf:

If you pause it a frame earlier you look even higher and totally out of control.  Like you are dropped out of a airplane.  Sweet jesus.  Nice jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 22, 2013, 06:51:38 pm
jesus man careful you don't hit your head.

also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.

Yeah I noticed that too, I think it happens when I get tired and I'm kind of straining against the bar. Will try and avoid that, thanks for the lookout.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 23, 2013, 01:09:14 am
If you pause it a frame earlier you look even higher and totally out of control.  Like you are dropped out of a airplane.  Sweet jesus.  Nice jump.

Haha thanks man. It was a pretty out of control jump (I botched the landing hard).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 26, 2013, 02:05:50 am
Gym:

Dynamic warmup/foam roll

Squat: warmup, 1x6@60kgs, 1x8@120kgs

Pullups: 8,7,7

Random UB

BW: 76kgs

Today I felt like doing a 1x8 rather than the usual 2x6 just as a measure of current strength. I guess 8 reps isn't the best way to gauge your 1RM but it roughly puts me around 145-150kgs atm, not bad. Need to hurry up and get this around 155kgs though, taking too long with all these disruptions.

I went back to the other gym where I did my SVJs the other day and measured the roof. It was ~9' (274cm). I also measured my height in those shoes standing on the rubber mat at 180cm. Given I was probably ~1'' off touching the roof with my head: 271.5cm - 180cm = 91.5cm or ~36''  :personal-record: ! Still trying to figure out how I managed that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 26, 2013, 05:35:39 am
I think you were more than 1 inch away. Probably 3 or 4. 1 inch is EXTREMELY close.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 26, 2013, 06:39:22 am
I think you were more than 1 inch away. Probably 3 or 4. 1 inch is EXTREMELY close.

Well I felt it was closer than 4''...that would be around 32-33'', and the jump has a few more frames than other 33'' jumps I've done. But yes, point taken, I won't call it an official PR because it's hard to determine accurately where my highest point was (i.e. compared to 10' rim jumps and measuring hand length over rim). It doesn't really matter at the moment anyway, it's just good to know I'm still able to jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 26, 2013, 07:34:13 am
Definitely. It wasn't a hate message by the way... it's just the way I see it. I've had moments where parallax makes it look like you're head on rim when in reality you're like 6 inches away or so. The difference in between angles is HUGE.

Anyway, keep up the good work, you're my favorite guy in terms of training on this forum for some weird reason.

Damn I really need to take out those pictures in the bathroom...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 26, 2013, 08:46:02 am
Definitely. It wasn't a hate message by the way... it's just the way I see it. I've had moments where parallax makes it look like you're head on rim when in reality you're like 6 inches away or so. The difference in between angles is HUGE.

Anyway, keep up the good work, you're my favorite guy in terms of training on this forum for some weird reason.

Damn I really need to take out those pictures in the bathroom...

Sure no worries, I didn't interpret it as such. Next time I'm gonna stack up some steps and put the camera higher so it gets a better shot - or just go back to my tried and true vertec/10' rim measure. Thanks man, I appreciate getting feedback about any part of my training, helps me improve and learn.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 29, 2013, 02:08:22 am
Gym:

Foam roll warmup/activation

Squat: Warmup, 3x5@100kgs (1-2 sec pause, then explode up)

BSS: 3x7-8/leg@40kgs

BW: 76kgs

Mentally I just didn't feel like lifting heavy for 8+ reps. So I just took a weight I was comfortable with and did some paused explosive squats. Then an old gym buddy rocked up and he wanted to do BSS, sounded good to me because I really should do them more. Heavier than what I've done in the past but they felt great, they really hit my quads and VMO hard, as well as glutes. Trouble is we spent so long talking between sets I ran out of time to do anything else lol. Still, good quad building session.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 03, 2013, 05:40:22 am
Gym:

Warmup/activation stuff

Squat: warmup, 1x6@60kgs, 1x1@100kgs, 1x1@120kgs, 1x6@125kgs

Calves: BB raise (2x20@60kgs) // SL DB raise (1x20/leg@20kgs, 2x15@25kgs)

Dips: 3x12

BW:~76kgs

Good squats today. Next week's 1x6 goal will be 127.5kgs, then if that feels good and everything else goes well keep going up 2.5kgs until I get to 132.5kgs for 6.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 03, 2013, 05:48:26 am
Why until you get 132.5x6?
Title: acole14's journal - DUNK OR DIE
Post by: AGC on May 03, 2013, 07:05:26 am
Why until you get 132.5x6?

Cos it'll be a slightly over 2xBW squat at ~76kgs, a totally meaningless and artibrary ratio but it's something I want to achieve just to say I have done it and have decent strength levels. Once I've got it I'll start doing more vert-targeted stuff like in the good old days. Given I seem to be jumping pretty well atm anyway, no need to rush and do too much too soon.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on May 03, 2013, 10:33:31 pm
132.5x6 would be slightly over 2x bodyweight if you were 66kg ;D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 04, 2013, 12:07:59 am
132.5x6 would be slightly over 2x bodyweight if you were 66kg ;D

Haha yep, doing 2xBW for 6 reps would be rutgersdunker/Kingfish status.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 05, 2013, 09:09:19 pm
Gym:

Foam roll warmup/activation

4 max SVJs, highest was probably a little lower than last time, didn't hit the roof  :(

http://www.youtube.com/watch?v=3y89V95oIl0

Squat: Warmup, 2x8@105kgs, 2x8@100kgs --> average weight 102.5kgs, increased on last time

Chinups/pullups: 2x8 for each

BW: 76kgs

So I think short-term goals before moving onto an explosive/speed block will be 2x BW squat (132.5x6 @ 76kgs) and maybe try and get SVJ at confirmed 36'' (either via vertec or rim). That would mean I'd have a great base to try and get my RVJ around 40''.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 09, 2013, 02:41:04 am
Gym (quick session):

30 min foam roll/stretch

Calves: Standing calf machine (3x20-25@30kgs) // SL DB calf (2x20@25kgs)

BW: 76kgs

I felt guilty I hadn't been doing more calves. They're nice and sore today.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 10, 2013, 06:42:26 am
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x8@75kgs, 1x6-7@127.5kgs, 1x5@75kgs

Bit of hyperextension and GHR (the old GHR had been missing for ages but the gym finally got a nice new one)

Random UB

BW: 76kgs

Felt good today. Had that annoying moment when you're halfway through your top set and realise you should have made the weight heavier cos it's slightly too easy  :huh: . I might have done 7 reps here, someone talked to me midway through the set and distracted me (fucking hate when that happens) so I did an extra rep in case I hadn't made 6

I think I might incorporate GHR again now the gym has a better one (easier on the knees). It's such a damn good exercise for hamstrings.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on May 10, 2013, 06:52:12 am
Tantalising close to that 150kg/2bw mark. Nice work!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 11, 2013, 03:58:33 am
Tantalising close to that 150kg/2bw mark. Nice work!

Thanks mate! Race you to 2.5x BW?  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on May 12, 2013, 04:34:49 am
You're on! I think my ceiling is probably much lower than 2.5x but if I can catch up and stay with you while you get there i'll end up much stronger indeed.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 12, 2013, 10:07:39 pm
You're on! I think my ceiling is probably much lower than 2.5x but if I can catch up and stay with you while you get there i'll end up much stronger indeed.

Haha yeah I don't think my ceiling is quite that high either - it would take a lot more commitment than what I'm giving now to reach it. But it's worth striving for something like that even if you don't reach it - keeps you motivated.

________________

Didn't squat/SVJ yesterday because I did this 4km fun-run thing, I didn't go very hard but it's been ages since I've run even half that distance so I didn't want to stress my already stressed legs further. Did my core class today and might squat tomorrow depending on how I feel.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 13, 2013, 08:04:36 pm
Gym:

Foam roll warmup/activation

Squat: Warmup, 4x8@80kgs --> still a bit fatigued from the 4km run the other day, kept it light but tried to speed up concentric

SL calf raise: 2x20/leg@25kgs, 1x20/leg@15kgs

Random UB/core stuff

BW: 76.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 15, 2013, 04:11:19 am
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x1@120kgs, 1x6@130kgs

Back ext: 3x8@BW

Pullups: 3x6

Chinups: 2x6

BW (morning): 76.3kgs

This gives me a 1.98xBW full squat, pretty happy with that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 15, 2013, 04:19:27 am
The back extensions are hyperextensions?

I think they should really be named "hip extensions" because that's what they are.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 19, 2013, 07:21:28 am
Gym:

Foam roll warmup/activation

4 SVJs, highest:

http://www.youtube.com/watch?v=vM9D3wAjUeM

Squat: Warmup, 1x6@70kgs, 3x8@110kgs --> this was gonna be 4x8 but I was redlining on the last rep, nearly lost it. I think ME SVJs take it out of me a bit. 3x8@110kgs is still OK.

Calf: BB calf raise (2x10@70kgs) // SL DB calf: 1x15@/leg20kgs, 1x15/leg@10kgs

Random UB

BW: 75.7 (morning weigh)



Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 19, 2013, 08:53:30 am
I think you could go higher right now if you'd overemphasize your armswing. It's not the best armswing in the world IMO right now. Try to REALLY REALLY extend these arms when you jump. Granted, you might hit the ceiling.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 20, 2013, 12:49:29 am
I think you could go higher right now if you'd overemphasize your armswing. It's not the best armswing in the world IMO right now. Try to REALLY REALLY extend these arms when you jump. Granted, you might hit the ceiling.

Thanks man, I'll focus on it more next time.  I'm pretty happy that I'm jumping this high at all atm, given I haven't really been doing anything special training-wise.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 23, 2013, 01:28:33 am
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x3@120kgs, 1x6@132.5kgs  :personal-record: (for full squat, 2.01xBW)

GHR: 3x5@BW --> easy, just getting back into it. The new GHR is better but harder as there's more of a downward angle.

Ran out of time for UB/core

Happy to get this today, was really not feeling it mentally after a shit day at work but whatever.

BW: 76.5kgs (morning)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 23, 2013, 02:30:25 am
Good shit
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 28, 2013, 05:59:08 am
Well I was planning on doing some more SVJs this past weekend but on Thursday night I got a fucking exertion headache doing some stretching. Really hurt for about 15mins, then just kind of lingered over the next few days. I actually think I got a mini-exertion headache on the last rep of the last set of squats on Thursday but wasn't anything too bad. Then of course later I pushed it a bit too far and it struck me hard. I'm almost certain it was a combination of:
- holding my breath on the last rep (stupid)
- craning my neck on the last rep (even more stupid because LBSS already pointed it out)
- tight shoulder/neck muscles

So I took a few days off, did a light session today and feel a little better, although kind of felt it a bit later. Might look into getting a really good sports massage (probably long overdue) or maybe even chiro neck adjustment (read that it can help with exertion headaches).
 
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x8@90kgs, 2x5@110kgs (easy, focusing on keeping head neutral and inhale-exhale on eccentric/concentric)

Random light UB

Calves

BW: 76.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on May 28, 2013, 09:19:11 am
be REALLY REALLY CAREFUL letting chiros near your neck.
Title: Re: acole14's journal - DUNK OR DIE
Post by: ChrisM on May 28, 2013, 10:19:09 am
Agreed. Chiros scare the shit out of me. My little sister went as part of some rehab therapy for an injury and now she can't go without it. If she doesn't go every few weeks it starts to be sore then eventually it progresses to pain until she goes back and gets 'adjusted'. Not cool.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 28, 2013, 10:53:16 pm
be REALLY REALLY CAREFUL letting chiros near your neck.

Agreed. Chiros scare the shit out of me. My little sister went as part of some rehab therapy for an injury and now she can't go without it. If she doesn't go every few weeks it starts to be sore then eventually it progresses to pain until she goes back and gets 'adjusted'. Not cool.

Sure, I have heard my fair share of chiro horror stories too so it's not like I'm sprinting down to my local chiro or anything. It just kept popping up in different resources on exertion headaches that a chiro neck adjustment can help. But I think I'll invest the money in a good sports massage (will also be good for my piriformis pain that comes and goes) and work out the tension that I've got in my shoulder/neck.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on May 29, 2013, 12:21:03 am
trigger point release/dry needling are worth a look. probably a significant amount of woo, as with chiropractic, but without the risk of them herniating a disc in your neck.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 29, 2013, 07:24:39 am
trigger point release/dry needling are worth a look. probably a significant amount of woo, as with chiropractic, but without the risk of them herniating a disc in your neck.

Definitely. I'm gonna book in with a deep tissue therapist guy who does all that stuff next week and just get him to work the living hell out of me. Can't get freaking headaches every time I squat. Also, what's woo? Lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 29, 2013, 07:41:29 am
How do you know it's not a blood pressure issue or something else?
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on May 29, 2013, 10:30:02 am
trigger point release/dry needling are worth a look. probably a significant amount of woo, as with chiropractic, but without the risk of them herniating a disc in your neck.

Definitely. I'm gonna book in with a deep tissue therapist guy who does all that stuff next week and just get him to work the living hell out of me. Can't get freaking headaches every time I squat. Also, what's woo? Lol.

voodoo magic stuff, phenomena believed in far beyond the reach of actual scientific evidence.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 29, 2013, 10:22:05 pm
How do you know it's not a blood pressure issue or something else?

Well I did go to the doctor after it happened and my bp was 131/80...he didn't think it was high enough to cause an exertion headache, systolic a little high but not too bad. He also sent me for a CT scan which came back normal. He said it was most likely a musculoskeletal thing which I figured it was anyway, combined with the poor breathing and neck posture.

voodoo magic stuff, phenomena believed in far beyond the reach of actual scientific evidence.

Ah right, makes sense.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 03, 2013, 05:38:40 am
Been taking it easy since last week, did a 5km fun run yesterday, pulled up pretty good, although my piriformis pain is still there. It doesn't really affect me when I'm running, just kind of bothers me a bit afterwards, goes away after a good stretch session. Gonna get it sorted out when I go to get some deep tissue therapy tomorrow.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 08, 2013, 06:46:50 am
Well this exertion headache issue has disrupted my training a bit obviously. I decided to take most of last week pretty easy. I got an hour-long deep tissue massage and it was like torture. The therapist was good, had done a lot of years at AFL footy clubs. He said my traps and lower back were basically like concrete, had so much tension built up in them from training the last few years. He really worked out the trigger points and also did some dry needling in my glutes. He also said the annoying pain in my glute/ham was probably just tight lower back/glute medius muscles pulling on it. When he pushed hard on my left glute medius I could feel it radiating down my leg where the pain was so he's probably right. It was absolute hell though, getting all the sore spots worked on, but felt good afterwards, especially glute/ham pain.

Anyway I felt pretty good, so once I'd recovered from the beatdown he gave me I decided to try out a light track/gym session. Unfortunately I started to feel the headache come on after a few sets of pogos so I'm not ready yet. It went away very quickly but it seems at the moment any strong exertion effort will bring it on again so I need to rest more. I've read a lot of different BB forums and it seems like a very common thing: it's usually a squat/bench press movement that does it. These threads in particular have some good discussion:

http://board.crossfit.com/showthread.php?t=58659

http://community.myprotein.com/bodybuilding/34668-exertion-headache-squatting.html

Given I know I'm all-clear in terms of nasty brain stuff (thanks to a $350 CT scan that lasted 30secs), I'm pretty sure it's a combo of tight neck muscles and increased blood pressure from all the maximal squatting I've done over last 2-3 months that eventually leads to slight blood vessel damage in the neck/occipital muscles, which causes a headache. I've just got to take time off and let it heal like any other injury. Maybe 2-3 weeks, which sucks, but I just can't do anything at the moment, it's really annoying. Once I'm past it though it shouldn't be a problem, gonna make sure to keep a check on not just the tight muscle groups in my legs but also all over, and also proper breathing and not going near failure every time I squat. I might also finally incorporate some front squatting to give my shoulder/neck muscles a break from the bar. Frustrating to have to rest as I'm in a really interesting phase of my training (low BW, good relative strength, high jumps atm without much explosive plyos yet). But I don't want to have to take paracetamol before every gym session either so...
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 08, 2013, 08:46:12 am
Why don't you go with low bar squats? It's a big difference in terms of blood restriction in that area in the high bar vs low bar variation for ME.

Try it out!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 13, 2013, 07:54:17 pm
Why don't you go with low bar squats? It's a big difference in terms of blood restriction in that area in the high bar vs low bar variation for ME.

Try it out!

Sure, I definitely will look to mix things upalittle in terms of legwork so LBBS and FS (as well as more BSS/GHR etc.) will probably come into play.

_______

Haven't trained this week, except for stretching/foam rolling at night. Also been practising pistol squats just for fun. I can do them all day on my left but I really struggle on my right. Either I lose balance and fall backwards, or just can't get low enough. Not surprising though really.

I feel pretty much normal but I won't know if this headache thing is gone until I do a good session. Will probably try on Monday and see how it goes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on June 13, 2013, 07:57:23 pm
I was like how does LBSS equate into all this? How can he come into "play"
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on June 14, 2013, 01:08:52 am
i really should change my sn.  :uhhhfacepalm:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 14, 2013, 02:00:07 am
The funny thing is I checked the spelling of LBBS several times in that post to make sure I didn't start this exact conversation!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 16, 2013, 07:12:33 am
Decided I felt OK enough to try and do a track session yesterday. I made sure I fully stretched every neck and shoulder muscle properly beforehand and hydrated and fueled up properly.  Overall it went well, no real issues with headaches this time. I've been stretching and rolling the tight parts in my neck and back every night and I think it's helping.

Track:

Warmup (400m jog, dynamic warmup exercises, stretch)

Pogos: 3x10

DL height bounds (Powerjumper): 2x4

DL height bounds (normal): 2x4

3x50m, 3x120m

Couple of submax RVJs

The only issues I got was the usual piriformis pain on my left side, but it was much less than I expected given what I did and the layoff I've had. I know what's causing it now and working on that should see it decrease over time as I raise my sprint training volume.

Will try and do a light gym session this week but nothing crazy. I'm not gonna just assume I'm good for lifting again because it could trigger more headaches if I'm still susceptible. Gonna start working on front squats and BSS in lieu of back squat for two weeks. I'm thinking that I could do something like:

Tues: front squat, BSS, UB, core

Thurs: GHR, calves, UB, core

Sat: track, similar stuff to yesterday

All very light/low intensity, like a GPP phase again. My front squat technique is gonna suck so that'll take a bit of work. See how that goes, then phase back squat back in. Try and get to 2x BW again (no head explosion this time) and then go from there. Keep testing SVJ to see where I'm at.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on June 16, 2013, 10:54:20 am
another thing for reducing tension in your neck/back that's really worked for me, at least acutely, is feldenkrais.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 20, 2013, 05:12:08 am
Gym (yesterday):

Foam roll warmup/activation

TKEs

Squat: messed around with empty bar and 60kgs in different styles, HB, LB, FS. I find LB fairly straightforward and not too much harder than HB. But I can barely get 60kgs off the rack with FS. Need more practice with holding the bar properly. My wrists just aren't flexible enough atm. On the plus side I didn't get any headaches.

Back ext

Random UB

BW: 76kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on June 20, 2013, 07:11:41 am
Hi

the month of fasting is approaching and would like to know can i still do my track training session's, which would be 6:30 to 8:00 pm and the time to break fast would be at 9:25. Same with gym work, which i do at 10:30am to 12:30pm. As in morning to evening i am not as busy as compared to after sunset it gets hectic.

pc
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on June 20, 2013, 08:08:25 am
absolutely, you might just be able to operate at the same level of intensity or volume as normal. just make sure you get plenty of protein and some complex carbohydrates during the break fast. and lots of fluids.

there's actually a good amount of research on athletes fasting for ramadan. lots of papers here: http://www.ncbi.nlm.nih.gov/pubmed/?term=ramadan+exercise+training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on June 20, 2013, 09:18:38 am
Hi

the month of fasting is approaching and would like to know can i still do my track training session's, which would be 6:30 to 8:00 pm and the time to break fast would be at 9:25. Same with gym work, which i do at 10:30am to 12:30pm. As in morning to evening i am not as busy as compared to after sunset it gets hectic.

pc

Have you ran a meet yet?  The only bad thing (training-wise) about Islamic fasting is the prohibition on water.   Ideally you can make a compromise with god and drink water but fast an extra hour without food or something.... If so you can train pretty close to peak performance and might even improve body composition.   If not then the one thing you really have to cut back on is training outdoors in the heat of the day.    This is downright dangerous without water and you just shouldn't try.    It seems your plan makes sense because you can do a lower intensity gym session in the morning and time your outdoor track workout so you can drink soon after.... Maybe move your track workout back a bit so you can drink right after.   
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on June 21, 2013, 07:30:37 am
absolutely, you might just be able to operate at the same level of intensity or volume as normal. just make sure you get plenty of protein and some complex carbohydrates during the break fast. and lots of fluids.

there's actually a good amount of research on athletes fasting for ramadan. lots of papers here: http://www.ncbi.nlm.nih.gov/pubmed/?term=ramadan+exercise+training.

Thanks for the advice.
 :highfive:

Hi

the month of fasting is approaching and would like to know can i still do my track training session's, which would be 6:30 to 8:00 pm and the time to break fast would be at 9:25. Same with gym work, which i do at 10:30am to 12:30pm. As in morning to evening i am not as busy as compared to after sunset it gets hectic.

pc

Have you ran a meet yet?  The only bad thing (training-wise) about Islamic fasting is the prohibition on water.   Ideally you can make a compromise with god and drink water but fast an extra hour without food or something.... If so you can train pretty close to peak performance and might even improve body composition.   If not then the one thing you really have to cut back on is training outdoors in the heat of the day.    This is downright dangerous without water and you just shouldn't try.    It seems your plan makes sense because you can do a lower intensity gym session in the morning and time your outdoor track workout so you can drink soon after.... Maybe move your track workout back a bit so you can drink right after.

my gym and outdoor session are on different days, gym is on fridays and sunday and track workout is on tuesday and thursday.
I haven't run a meet yet, they ran during the easter holiday when i was back home.
The track session is a club track session which they have fixed 6:30 to 8:00pm maybe i should continue to do some sprint workout's till 8:30 so walking home 30mins i will arrive at 9:00 then have a 1 hour window to consume some fluids, some monohydrate, complex carbo hydrates, milk and so on.
as for gym i can do it normally then after do what lbss suggested.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 23, 2013, 06:09:41 am
another thing for reducing tension in your neck/back that's really worked for me, at least acutely, is feldenkrais.

Cool, will look into it. Hadn't heard much about it before.

____________

Track (yesterday):

Dynamic warmup, 400m jog

3 max broad jumps (~3m, not bad)

3x20 pogos

3x80m, 3x120m (100%)

Felt good doing a hard track session again. Piriformis flared up a little during warmups but it went away after a few glute stretches and doing the max sets.

___________

Gym:

Foam roll warmup/activation

4 max SVJs, not quite as high as last time but was pretty fatigued from track yesterday so not bad, maybe 33''

BSS: 2x8-10@28kgs

Squat: 1x10@bar, 1x10@25kgs, 1x10@60kgs (also practised LB and FS with empty bar)

TKEs: 3x20@12kgs

BW: 76.5kgs

Piriformis feels good today, doesn't hurt when touching toes, which usually causes a bit of pain the day after sprinting. I think a combination of deep tissue work on lower back/glute medius and increased sprint work with sufficient recovery will help get rid of it for awhile. Oh and no headaches at all.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 28, 2013, 01:05:26 am
Gym:

Foam roll warmup/activation

GHR: 2x8-10@BW --> not good, this thing has been getting a workout and the knee rests are all loose, really uncomfortable on my knees

Back ext: 1x8@BW, 1x8@10kgs, 1x8@16kgs

SL DB Calf raises: 1x20/leg@15kgs,1x20/leg@20kgs

Dips: 3x6

Other UB stuff

BW: 76kgs

Kept it light and easy today cos I wanna be fresh for Saturday's track. Gonna try and measure a few things (max broad jump, SVJ, maybe 40yd).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on June 30, 2013, 04:50:55 am
Track:

Warmup

4 broad jumps, all around 2.8m (crap)

60m, 90m, 120m 90m, 60m pyramid (100%)

BW: 76kgs

Didn't end up measuring any sprint times because my camera died! I'm the new Rip lol. But it was probably way too cold and wet at the track for fast times anyway. I think my power is a little off from a couple of months ago when my SVJ was good, as evidenced by my broad jumps (although I was jumping better last week in non-wet conditions and spikes, didn't have spikes this time). Need to start lifting heavy again. But my speed is definitely getting better overall.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 02, 2013, 06:47:28 am
yeah there is no way your broad jumps should be the same as mine. well the same as mine were three weeks ago. i shudder to think what they're at now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 04, 2013, 01:47:48 am
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 2x6@100kgs --> not hard

BSS: 2x6-8/leg@24kgs

SL TKEs: 3x12-15/leg@10kgs

UB: close-grip chins (3x5), DB shoulder press (2x8@24kgs)

BW: 76.5kgs

Feel pretty good under the bar, will slowly rebuild again (for what feels like the third or fourth time this year!).

In other news, I've been reading Kelly Starrett's Supple Leopard book, really good stuff. It's one of those books (along with VJB) that I wish I'd read twice before I even started athletic type training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 07, 2013, 07:37:52 am
Track:

Dynamic warmup, 400m jog, KB swings, glute stretches etc

3x30m, 3x60m

2x20m LRLR bounds

2x4 L bounds // 2x4 R bounds

2x5 DL bounds

Few SVJs (weak by this stage, ~30'')

BW: 76.5kgs

These workouts aren't really planned obviously. Just kind of doing what I feel like at the time, Avishek style, felt like short and fast today along with bounds so just did it. Felt weird bounding again but weren't too horrible. My right knee was feeling a little weird at certain times during this, doesn't feel like anything is structurally wrong, probably just a little inflammation (I'm much more aware of the inflammation sensation now). No big deal though atm, will keep an eye on it.

_____________

Lately I've been taking extra time to recover during the week so it's been more like 1x gym and 1x track a week rather than 2x gym, 1x track, but as I get more adapted to this training again I should be able to do it as planned:

Gym (quads): 1' - Squat, 2'- BSS, other - TKEs, UB (one push, one pull per workout - push: dips, DB shoulder // pull: pullups, bicep curls)

Gym (P-chain): 1'- RDL, 2' - weighted back ext (decided not GHR - new one has become too irritating on knee), other - calf raises, UB (as above)

Track: what I've been doing, short sprints, tempo sprints, bounds

Mobility work every night (doing that already).

All subject to change of course. Will think up some arbitrary checkpoints for the main lifts (thinking get back to 2x BW squat, 1x5@100kgs with good form RDL, 1xBW front squat- yes I am that shit at it atm!) and then move into explosive phase (w/ more jumps) like I wrote up a while ago. I find this more relaxed approach less stressful and allows me to recover better. Just gotta stop getting stupid, avoidable injuries like tension headaches that set me back weeks!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 09, 2013, 04:17:45 am
Gym:

Foam roll warmup/activation

Squat (high bar): 1x6@60kgs, 1x6@100kgs, 1x7@120kgs (also messed around with front squat form)

BSS: 2x8/leg@25kgs

TKEs: 3x10/leg@10kgs

UB: (DB shoulder, seated row)

BW: 76.5kgs

Getting strength back up, 1x7@120kgs felt manageable today.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 12, 2013, 01:34:42 am
Gym:

Foam roll warmup/activation

RDL: 1x5@40kgs, 1x5@60kgs, 2x5@80kgs

SL DB Calf raise: 1x20/leg@20kgs, 1x20/leg@25kgs

Back ext: 1x10@BW, 2x10@10kgs

UB/core: Seated bench machine, pullups, v-leg raises, ab pulldown (see tracker)

I think I've turned a corner with what seemed to be a piriformis issue (knock on wood). After a week or so of using some different SMR techniques and deep stretches, I've narrowed it down to a sore/inflamed muscle under my gluteus and feels like it's under my piriformis muscle. I think it could be the quadratus femoris (see below). Just feels really sore and tight compared to the right side. After working on it for a few days I've definitely got less/no pain in the area. Today was the first P-chain workout where it really didn't bother me too much.

(http://lucy.stanford.edu/img/ImageCA665.jpg)

I shamelessly ripped off LBSS's google docs progress tracker, will use that to really keep track of progress on the different lifts. I've been lazy in the past in terms of being consistent with exact weights and sets for accessory exercises like calf raises, RDL, pullups etc. Now I can keep track and make sure I'm consistently pushing up or maintaining a certain level on every exercise.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 12, 2013, 09:59:19 am
 :highfive:

not gonna share the progress tracker?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 12, 2013, 07:47:07 pm
:highfive:

not gonna share the progress tracker?

Haha, sorry. Fixed.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on July 13, 2013, 01:43:54 pm
Nice
I'm liking the progress tracker.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 14, 2013, 08:32:18 pm
Nice
I'm liking the progress tracker.

Thanks seifullaah, I recommend making one.

__________

Track:

Warmup

30m,60m,90m,120m, 90m, 60m (filmed, ~7.75sec), 30m

DL bounds: 3x5

SL bounds: 2xLRLRLR@30m

BW:76.5kgs

Not a bad session, I was feeling a little under the weather but decided just to push through, felt good afterwards. I'll put up the 60m vid later, my form is really breaking down when I get a bit tired, my endurance is pretty poor at the moment but doesn't really matter at this stage.

I'm tempted to say my glute pain issue is gone but I'm worried it'll come back with a vengeance if I do. No real problem with it today, could feel it there slightly during warmups but a few quick stretches seem to put it to sleep.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on July 15, 2013, 08:26:04 am
That's a great idea.

EDIT: Never mind, I can find out.

EDIT2: Done!  :headbang:
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 15, 2013, 09:41:21 am
That's a great idea.
Can you show me how to make one like the way you did one for gym and one for track.

lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on July 15, 2013, 01:12:03 pm
That's a great idea.
Can you show me how to make one like the way you did one for gym and one for track.

lol.

I meant for it to be funny
 :lololol:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 16, 2013, 06:05:05 am
I knew you could do it seifullaah!

___________

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x3@120kgs, 1x7@125kgs, 1x6@70kgs

BSS: 2x8/leg@30kgs

DB shoulder press: 2x8@30kgs

Seated row: 1x8@20kgs, 1x8@35kgs, 1x8@50kgs

TKEs: 3x10/leg@10kgs

BW: 76.5kgs

Still a bit weak from a little cold I've got, but 125kgs was OK for 7 reps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 20, 2013, 07:31:49 am
Gym:

Foam roll warmup/activation

RDL: 1x5@60kgs, 1x5@80kgs, 1x5@90kgs

SL DB calf: 2x20/leg@25kgs

Back ext: 1x10@BW, 2x10@16kgs

UB, core

BW: 76.5kgs

Good.

________________________

Today I got a shitload of tax back so I went on a bit of a shopping spree. Got some proper compression tights, new spikes and rumble roller (hurts like hell). Also picked up some of these bad boys:

(http://i1126.photobucket.com/albums/l601/acole14/5209daec-b7b3-4541-898b-4775c79a237d.jpg)

 :D Despite my whinging before about how expensive the name brand shoes are, given the relatively long life of the shoe, thought I might as well get the best. Not that most expensive always equals best, but I tried on a few including the Do-wins and Innov8s, and the Romaleos fitted well and felt good. The place even had squat racks set up so I could give them a test drive.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 21, 2013, 10:01:51 pm
Track:

Warmup

2x30m (4.0, 4.2), 1x60m (7.4), 2x100m (missed the first, 12.3)

DL bounds: 3x5

SL bounds: LRLRLR - 2x30m

BW: 76.2kgs (lost a bit of weight recently)

I hand-timed all of these with a stopwatch so they're probably a bit out. Really annoyed I missed the first 100m, it felt way faster and stronger than the second one. I was struggling to the line in the second one but still ran an OK time.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on July 22, 2013, 05:24:43 am
7.4 60m is pretty fast. U gonna compete in any races later this year?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 22, 2013, 09:13:09 pm
7.4 60m is pretty fast. U gonna compete in any races later this year?

Definitely. I was all set to join the Uni athletics club last year but in September/October I wasn't even sure I'd be around due to work/study changing. Then when I sorted something out I had that weird knee injury that took about 2 months to resolve completely. So by the time I was healthy the season was nearly done anyway. But all going well this year I'll be running some comps in November! Probably nothing longer than 200m and maybe long jump. Staying away from triple jump this time around.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on July 22, 2013, 11:09:49 pm
Yeah it's good that the whole uni thing worked out. It's tough for young people in Australia atm. I got no idea what I'm gonna do work wise. I can easily get jobs for labouring but the whole point of me going to uni was to get an office job, which is what I want to do (hopefully generalist HR/consulting).
I'm planning on running again as well starting around November the same time as you so it'll be good. I'm just gonna run the 60, 100 and 200. I'm way 2 lazy to try 400m or any middle distance events and long jump isn't my thing. Triple jump is pretty hard on the joints ay.

Edit- I miss the summer! I took it for granted earlier this year how easy it was to train since it was always warm and dry. Apart from my injury and rugby the reason I havn't done any running so far since April is because of the weather. It's raining almost every day and when it's not raining it's like 10 degrees. Way 2 cold. I feel sorry for European people that have to contend with snow and cold temperatures year round. At least we're lucky that we only got this shit weather for a few months.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 23, 2013, 08:41:11 pm
Yeah it's good that the whole uni thing worked out. It's tough for young people in Australia atm. I got no idea what I'm gonna do work wise. I can easily get jobs for labouring but the whole point of me going to uni was to get an office job, which is what I want to do (hopefully generalist HR/consulting).
I'm planning on running again as well starting around November the same time as you so it'll be good. I'm just gonna run the 60, 100 and 200. I'm way 2 lazy to try 400m or any middle distance events and long jump isn't my thing. Triple jump is pretty hard on the joints ay.

Edit- I miss the summer! I took it for granted earlier this year how easy it was to train since it was always warm and dry. Apart from my injury and rugby the reason I havn't done any running so far since April is because of the weather. It's raining almost every day and when it's not raining it's like 10 degrees. Way 2 cold. I feel sorry for European people that have to contend with snow and cold temperatures year round. At least we're lucky that we only got this shit weather for a few months.

Yeah it is tough alright...way too many people getting degrees for a handful of jobs, most of which require experience,  etc. Grad programs are the same mass application lottery system so it's hard to get experience. I've wormed my way into my 'job' through a bit of networking but mostly sheer luck. I say 'job' because I get paid very little and am mostly just doing pre-PhD research until November when I can start finally.

Yeah winter always sucks for track because Australia isn't quite cold enough/athletics not popular enough to justify having indoor tracks. In Europe/US, there's a lot more indoor facilities that people use when it's snowing, but we just have to put up with wet tracks/not run track during winter. I've been lucky so far, haven;t had any track sessions wash out but it'll happen at some point.

__________________________

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x8@50kgs, 1x5@50kgs (front), 3x5@100kgs

BSS: 2x8/leg@35kgs, 1x8/leg@20kgs

UB

BW: 76.5kgs

Common sense decreed that because I was wearing shoes that were changing my form, I should not lift heavy this session until I get used to them. I like common sense! The shoes felt great though, really solid and definitely feels like it's easier to get good depth. Looking forward to getting back past 2xBW with better form. Next time I'm in a quiet gym I'll do some videos with and without.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on July 24, 2013, 12:59:49 am
Yeah it's really hard to get Graduate positions. I got through to the interview stage for a Graduate position at Fair Work Australia last year. Just to get through to the interview you need to compete against hundreds of other applications. On the day there was 6 people being interviewed and all of them had law degrees except for me. They were giving 3 positions throughout Australia. However, there was 6 people being interviewed in Adelaide. Than they also had another 6 being interviewed in Melbourne, Perth, Sydney and Brisbane. So it ended up being 3/30 chance of gaining a position. Needless to say I didn't get it.

I've managed to get through to the interview stage with the ABS as well for a graduate position. This time the interview is in Canberra next week so hopefully I have more chance of gaining this graduate position than the Fair Work one. I've had like 8 interviews this year for office jobs but so far I've had no job offers from them. The feedback I get back is always that 'we employed somebody with more experience'. But it's impossible to gain experience if nobody gives you a chance. In the past I've done volunteering for 6 months in an office but they just take advantage of you. I was driving 30km 1 way to volunteer and I wasn't getting paid anything. Than they didn't even use my skills or anything all day everyday they just had me doing mundane tasks like photocopying and scanning so I wasn't even gaining worthwhile experience anyway. Even with the 6 months volunteering the majority of companies all look for 2-3 years experience minimum for graduates anyway so regardless of the work experience quality it's fuked.

It's pretty disheartening. I've done hundreds of applications and haven't got shit so a lot of the time I just think university was pointless. It seems like the only jobs for young males in Australia are labouring or trades. I cringe every time I hear the Government talking about their 'education revolutions' and all that bullshit. What's the point of getting educated when there are no jobs available for you when you do graduate. Instead of dumbing down the schools and trying to get every kid to pass year 12 they should make school harder so you actually got to be smart to go to uni. But even than it doesn't matter if you fail year 12 here you can just go to TAFE or do some online pathway course and get into uni anyway. That's why you got soo many people at uni because half of them don't even deserve to be there. Of course the uni's and Government don't care though because it's in their benefit to enrol more students. The unis make more money and the Government doesn't need to worry about adding these people to the unemployment statistics.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 25, 2013, 09:57:17 pm
Yeah it's really hard to get Graduate positions. I got through to the interview stage for a Graduate position at Fair Work Australia last year. Just to get through to the interview you need to compete against hundreds of other applications. On the day there was 6 people being interviewed and all of them had law degrees except for me. They were giving 3 positions throughout Australia. However, there was 6 people being interviewed in Adelaide. Than they also had another 6 being interviewed in Melbourne, Perth, Sydney and Brisbane. So it ended up being 3/30 chance of gaining a position. Needless to say I didn't get it.

I've managed to get through to the interview stage with the ABS as well for a graduate position. This time the interview is in Canberra next week so hopefully I have more chance of gaining this graduate position than the Fair Work one. I've had like 8 interviews this year for office jobs but so far I've had no job offers from them. The feedback I get back is always that 'we employed somebody with more experience'. But it's impossible to gain experience if nobody gives you a chance. In the past I've done volunteering for 6 months in an office but they just take advantage of you. I was driving 30km 1 way to volunteer and I wasn't getting paid anything. Than they didn't even use my skills or anything all day everyday they just had me doing mundane tasks like photocopying and scanning so I wasn't even gaining worthwhile experience anyway. Even with the 6 months volunteering the majority of companies all look for 2-3 years experience minimum for graduates anyway so regardless of the work experience quality it's fuked.

It's pretty disheartening. I've done hundreds of applications and haven't got shit so a lot of the time I just think university was pointless. It seems like the only jobs for young males in Australia are labouring or trades. I cringe every time I hear the Government talking about their 'education revolutions' and all that bullshit. What's the point of getting educated when there are no jobs available for you when you do graduate. Instead of dumbing down the schools and trying to get every kid to pass year 12 they should make school harder so you actually got to be smart to go to uni. But even than it doesn't matter if you fail year 12 here you can just go to TAFE or do some online pathway course and get into uni anyway. That's why you got soo many people at uni because half of them don't even deserve to be there. Of course the uni's and Government don't care though because it's in their benefit to enrol more students. The unis make more money and the Government doesn't need to worry about adding these people to the unemployment statistics.

100% agree with everything you said. Even in a 'good' uni like Melbourne Uni, there are still so many dropkicks just taking up space. And don't get me started on that education reform bullshit. Holy shit. The funny thing about that is, they want to improve student outcomes by raising the quality of teaching...but where do they think teachers are getting trained? Anyway, I could go on for hours about our piss-poor government and how little gets achieved.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on July 25, 2013, 11:27:40 pm
Yeah it's really hard to get Graduate positions. I got through to the interview stage for a Graduate position at Fair Work Australia last year. Just to get through to the interview you need to compete against hundreds of other applications. On the day there was 6 people being interviewed and all of them had law degrees except for me. They were giving 3 positions throughout Australia. However, there was 6 people being interviewed in Adelaide. Than they also had another 6 being interviewed in Melbourne, Perth, Sydney and Brisbane. So it ended up being 3/30 chance of gaining a position. Needless to say I didn't get it.

I've managed to get through to the interview stage with the ABS as well for a graduate position. This time the interview is in Canberra next week so hopefully I have more chance of gaining this graduate position than the Fair Work one. I've had like 8 interviews this year for office jobs but so far I've had no job offers from them. The feedback I get back is always that 'we employed somebody with more experience'. But it's impossible to gain experience if nobody gives you a chance. In the past I've done volunteering for 6 months in an office but they just take advantage of you. I was driving 30km 1 way to volunteer and I wasn't getting paid anything. Than they didn't even use my skills or anything all day everyday they just had me doing mundane tasks like photocopying and scanning so I wasn't even gaining worthwhile experience anyway. Even with the 6 months volunteering the majority of companies all look for 2-3 years experience minimum for graduates anyway so regardless of the work experience quality it's fuked.

It's pretty disheartening. I've done hundreds of applications and haven't got shit so a lot of the time I just think university was pointless. It seems like the only jobs for young males in Australia are labouring or trades. I cringe every time I hear the Government talking about their 'education revolutions' and all that bullshit. What's the point of getting educated when there are no jobs available for you when you do graduate. Instead of dumbing down the schools and trying to get every kid to pass year 12 they should make school harder so you actually got to be smart to go to uni. But even than it doesn't matter if you fail year 12 here you can just go to TAFE or do some online pathway course and get into uni anyway. That's why you got soo many people at uni because half of them don't even deserve to be there. Of course the uni's and Government don't care though because it's in their benefit to enrol more students. The unis make more money and the Government doesn't need to worry about adding these people to the unemployment statistics.

100% agree with everything you said. Even in a 'good' uni like Melbourne Uni, there are still so many dropkicks just taking up space. And don't get me started on that education reform bullshit. Holy shit. The funny thing about that is, they want to improve student outcomes by raising the quality of teaching...but where do they think teachers are getting trained? Anyway, I could go on for hours about our piss-poor government and how little gets achieved.

Amen
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on July 26, 2013, 09:49:00 am
USA #1!!!!!!!!!

shit, wait. just kidding.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on July 27, 2013, 02:54:29 am
USA #1!!!!!!!!!

shit, wait. just kidding.

Lol.  One of the first posts that actually had me laughing hard.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 28, 2013, 07:03:54 am
Gym (Friday):

RDL: warmup, 1x5@60kgs, 1x5@80kgs, 2x5@100kgs

SL calf raise: 2x20/leg@27.5kgs

Back ext: 1x10@BW, 2x10@20kgs

SL ham curl machine: 2x20/leg@10kgs

UB, core (see prog tracker)

RDL felt pretty good. I feel my form is acceptable and didn't get major soreness in lower back. Lots of calf soreness, I think this was because I really slowed down the eccentric. Heavy eccentric makes my calves hurt good. Good ham soreness as well the next day and even Sunday.

_____________

Gym (today):

I was planning on sprinting but the track was taken up by some kids soccer thing. Probably good to have a rest. I'm not in full-blown power/speed phase yet and still need to get stronger. So went to the gym to get used to my shoes some more.

Weighted box jumps, 4 SVJs (not bad, still a bit off a few months ago)

Squat: 1x6@40kgs x 2 (back and front), 1x6@60kgs (1x3@60kgs for front), 3x6@100kgs

Other random stuff (see prog tracker)

No real shock but the Romaleos have been great. I'm really noticing the increased stability and depth they provide.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2013, 07:39:34 am
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@60kgs, 1x6@80kgs, 1x6@120kgs, 1x6@80kgs

BSS: 2x8/leg@40kgs

TKEs: 2x10/leg@10kgs

UB (see prog tracker)

BW: 76.5kgs

Squat was easy today. I think I'm used to the shoes now. BSS was hard though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 30, 2013, 08:30:45 am
In the BSS did you use 40 kg dumbbells or 40 kg is the overall weight?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2013, 08:44:01 am
In the BSS did you use 40 kg dumbbells or 40 kg is the overall weight?

Yeah overall weight (2x20kgs)...might have to move to barbell eventually.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 30, 2013, 09:43:27 am
Well... the most I ever used was 40 kg dumbbells but could only do 5 reps because my hand would just unfold and drop the dumbbell... I even used 45 kg ones for 3 reps.

It's never been a leg strength issue for me with dumbbells. But I kinda like to use them because I also challenge my grip strength so...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on July 30, 2013, 10:20:15 pm
Well... the most I ever used was 40 kg dumbbells but could only do 5 reps because my hand would just unfold and drop the dumbbell... I even used 45 kg ones for 3 reps.

It's never been a leg strength issue for me with dumbbells. But I kinda like to use them because I also challenge my grip strength so...

Yeah I imagine I'll be the same when I get there. I really like the exercise though, I definitely have some strength imbalances between my right and left leg atm and I think these will help iron them out. Last time I did these my right felt a lot more fatigued at the end, but yesterday the difference wasn't nearly as bad.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on July 31, 2013, 06:44:49 am
Plus I get the most glute soreness ever from dumbbell BSSs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 01, 2013, 07:57:08 am
Gym:

Foam roll warmup/activation

RDL: 1x5@60kgs, 1x5@90kgs, 1x5@110kgs

Back ext: 1x10@BW, 2x10@20kgs

SL KB calf: 1x20/leg@28kgs, 1x18(L),15(R)@28kgs --> right leg weakness showing up again

SL ham machine: 2x10/leg@15kgs

UB, core (see prog tracker)

BW: 76.5kgs

Felt a little bit of back contribution in the 110kg RDLs. Might keep the weight the same next week. I'm keeping the reps low on this and the back ext to minimise lower back fatigue.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 04, 2013, 01:29:22 am
Once again my track session was disrupted by this kids soccer program taking up the track. It should be free next week though, nbd. Decided to hit the gym again.

Gym:

Foam roll warmup/activation stuff (leg swings, KB swings, low box jumps)

5 SVJs, best:

http://www.youtube.com/watch?v=4UsFR_nt1Nw

Squat: warmup, 1x6@60kgs, 1x6@80kgs, 1x7@120kgs, 1x8@60kgs

http://www.youtube.com/watch?v=ulAe0tVppmc

Hip abductor machine: 2x15/leg@setting "4"

BW; 76.5kgs

I think my armswing on SVJ was a little better today. Felt pretty high.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on August 04, 2013, 01:36:44 am
Those are some beautiful squats man. The only tiny defect I can see is, and it's nitpicking, is that for a highbar squat you want your elbows under the bar. Not that it affects your form in any way but that's kinda incongruous to have the elbows pointed back. Perhaps you're using a thumbs behind grip as per lowbar?  Great work.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 04, 2013, 03:32:50 am
Those are some beautiful squats man. The only tiny defect I can see is, and it's nitpicking, is that for a highbar squat you want your elbows under the bar. Not that it affects your form in any way but that's kinda incongruous to have the elbows pointed back. Perhaps you're using a thumbs behind grip as per lowbar?  Great work.

Thanks mate! Haha I knew someone would point that out. I didn't even realise I was holding them that high. It's scary what you don't know you're doing until you film. Kelly Starrett says that the elbows high fault is either poor shoulder/thoracic mobility, or just mistakenly holding them high to increase upper back tension. I'd hope that I'd be the latter but I'll keep an eye on it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on August 05, 2013, 07:50:38 am
Nice squats!
Title: Re: acole14's journal - DUNK OR DIE
Post by: seifullaah73 on August 06, 2013, 09:43:23 pm
Nice squats, especially at 120kg, you make it look easy.
 :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 08, 2013, 02:16:23 am
Nice squats!
Nice squats, especially at 120kg, you make it look easy.
 :highfive:

Thanks guys!

________

Gym:

Foam roll warmup/activation exercises

Squat: warmup, 1x6@60kgs, 1x6@100kgs, 1x6@130kgs (not convincing though)

BSS: 2x8/leg@45kgs, 1x4/leg@25kgs

SL TKEs: 2x15/leg@15kgs

UB (see prog tracker)

BW: 76.2kgs

The 1x6@130kgs wasn't that good. I could tell as I unracked it I probably wouldn't power them up. Last rep was a real crappy grind. Will keep the same next week.  The BSS was really easy though. Definitely gained strength on it since I started a few weeks ago.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 09, 2013, 07:14:05 am
Gym:

Foam roll warmup/activation

RDL: 1x5@50kgs, 1x5@80kgs, 1x2@110kgs (grip fail), 1x5@110kgs

Back ext: 1x10@BW, 2x10@20kgs

SL KB calf: 2x20/leg@28kgs

SL ham curl: 2x15/leg@15kgs

UB, core (see prog tracker)

BW: 76.2kgs

Good workout, RDLs felt more hip-driven with better form this week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on August 09, 2013, 07:26:57 am
I have to say I switched back to high bar squats because I saw your squats and got that "lust" of high bar squatting again :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 10, 2013, 06:33:57 am
I have to say I switched back to high bar squats because I saw your squats and got that "lust" of high bar squatting again :D

Haha nice. High bar ftw!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 11, 2013, 06:20:49 am
Gym:

Foam roll warmup/activation

3 SVJs

Squat: 1x6@60kgs, 1x5@100kgs, 120kgs x 1, 130kgs x 1, 2x2@130kgs, 1x6@100kgs, 1x6@60kgs

BW: 76.5kgs

Very random session. Decided against track because I had major DOMS in all of p-chain from Friday still, plus it was wet. Went to the gym but it was a lot busier than normal, the spot I usually do SVJs was being used so just did a few submax ones in the stretching area. THen just played around with squats doing some singles and doubles of the weight I struggled with last week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on August 11, 2013, 07:34:17 am
Did you get Romaleos 1 or 2? How are they? I'm looking at a review of the 2 and they say the midfoot strap is a bit long and it can drag under the foot.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 11, 2013, 08:52:35 am
Did you get Romaleos 1 or 2? How are they? I'm looking at a review of the 2 and they say the midfoot strap is a bit long and it can drag under the foot.

The 2's. I've got nothing to really compare to except normal runners but they have met all my expectations so far. The midfoot strap does run long but I haven't had a problem with it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 13, 2013, 06:36:08 am
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x3@60kgs (front), 1x6@100kgs, 1x5@130kgs, 1x6@100kgs

BSS: 1x8/leg@50kgs, 1x8@45kgs

SL TKEs: 1x15/leg@20, 1x15/leg@25, 1x10/leg@30

UB (see prog tracker)

BW: 76.2kgs

Looks like I'm getting stuck at 130kgs x 6. Stopped at 5 reps today rather than force a dodgy 6th, but the form was better compared to last week. Couldn't do two sets of BSS at 50kgs but it's still an increase over last week so that's OK.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 17, 2013, 08:54:45 am
Gym:

Foam roll warmup/activation

RDL: warmup, 1x5@60, 1x5@80kgs, 1x5@110kgs

DB SL calf raise: 1x20/leg@30kgs, 1x15/leg@30kgs (dammit)

Back ext: 1x10@BW, 2x10@20kgs

SL Ham curl machine: 2x15/leg@15kgs

UB, core

BW: 76.5kgs

Not bad, the 110kgs is getting much smoother and no DOMS today. Had a free work health check yesterday as well and got some tests done. Blood pressure 120/70, HDL cholesterol 1.3 mmol/L, total cholesterol 3.55 mmol/L, waist 77cm, bf 7.5% (calipers).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 18, 2013, 06:56:07 am
Track:

Warmup

3x50m

That's all, got rained out.

Gym:

Foam roll warmup/activation

Squat: 1x6@60, 1x3@110kgs, 1x2@120kgs, 1x2@130kgs, 1x1@140kgs

Hip complex: 2x15/leg@moderate weight for adduction, abduction, flexion, extension setting

Core

BW: 76.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 21, 2013, 06:20:05 am
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@50kgs 1x3@50kgs (front practice), 1x6@90kgs, 1x3@110kgs, 1x4 (failed 5th)@130kgs, 1x6@110kgs

BSS: 2x8/leg@50kgs, 1x6/leg@25kgs

SL TKEs: 3x10/leg@15kgs

UB

BW: 76.8kgs

So I'm going backwards now with my squat. Just felt really weak today and totally failed the 5th rep - had to drop on the safety. Don't know where my strength has gone - but then I immediately went and PR'd the upper body lifts and BSS  :huh: . Might need to add in more volume for my squat for a bit to break this plateau. I did well last year doing 1x3, 1x6 and 4x10, but then again I did gain weight too fast and hurt my knee so...maybe not that setup exactly. A day of 4x8 instead of submax singles might help. Suggestions welcome IYCBB.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 24, 2013, 03:49:44 am
Gym:

Foam roll warmup/activation

RDL: 1x5@40kgs, 1x5@60kgs, 1x5@80kgs, 1x5@110kgs, 1x5@80kgs

KB SL Calf raise: 2x20/leg@32kgs (nice)

Weighted back ext: 1x10@BW, 2x10@20kgs

SL Ham curl machine: 2x15/leg@15kgs

UB, core

BW: 76.8kgs

RDLs felt great today. A bunch of crossfit brahs were in the next rack over making a big deal about DLing singles of 120kgs, dropping it really loud each time and war cry-ing every rep. Then I did the 110kgs RDL style with good form, calm as Buddha. They piped down a little after that  :trollface: . Good ham soreness today, no lower back.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 27, 2013, 08:02:29 am
Didn't lift or run on the weekend but played a basketball game. Had one near-max DSVJ at the rim at halftime of around 35'' (middle of hand).

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@60kgs, 1x6@60kgs (front - getting better), 1x6@110kgs, 1x3@130kgs, 1x6@60kgs

BSS: 2x8/leg@55kgs

UB

BW: 76.0kgs

Kept the squats light today because I played some pickup ball afterwards.

Think I'm gonna give myself 1-2 more weeks for strength work til end of August. If I lift 2xBW again in squat, great - if not, nbd. If I can get to [120kgs x 5] for RDL, [60 kgs x 8/leg] with BSS and [35 kgs x 20/leg] for SL calf at 76.5kgs BW then that'd be good enough for this first cycle. The weather's getting better and I'm itching to do some RFD work. Sick of heavy slow lifting. My vert is pretty good atm with no real RFD work except occasional track.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on August 31, 2013, 03:18:51 am
Gym:

Foam roll warmup/activation

RDL: 1x5@50kgs, 1x5@90kgs, 1x5@110kgs, 1x5@115kgs, 1x5@90kgs

SL calf raise: 1x20/leg@32,5kgs, 1x20/leg(L),15(R)@32,5kgs, 1x10/leg@32,5kgs

UB, core

BW: 76.5kgs

Good RDLs today.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 02, 2013, 06:50:59 am
Jumps:

I had major P-chain/lower back DOMS the day after RDLs so I didn't run. Just did a bunch of SVJs on my vertec.

8 SVJs - best at 33''

Couple of DSVJs - mostly 34''

Mostly shit, but I was pretty destroyed from the higher volume of RDLs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on September 02, 2013, 07:02:27 am
You're SVJ is like the same as my RVJ :( My SVJ is like 25 lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 02, 2013, 08:17:05 am
Your =/= You're

Your SVJ is great.
You're a funny guy. You're = you are.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 02, 2013, 08:47:15 am
You're SVJ is like the same as my RVJ :( My SVJ is like 25 lol.

Haha yeah I shouldn't complain. I had it set at 34'' and I just kept skimming the edge of the slat, so annoying when you feel you can easily get it but your legs won't co-operate.

Your =/= You're

Your SVJ is great.
You're a funny guy. You're = you are.

Hey Raptor guess what? You're an annoying grammar nazi!  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on September 02, 2013, 10:09:44 am
Your right
Title: Re: acole14's journal - DUNK OR DIE
Post by: ChrisM on September 02, 2013, 10:17:08 am
Lol!

Nice SVJ! Especially on sub optimum legs!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 04, 2013, 08:56:40 am
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x7@130kgs, 1x6@100kgs

BSS: 1x8/leg@60kgs, 1x8/leg@54kgs

SL TKEs: 2x20/leg@15kgs

UB

BW: 77.0kgs

Finally got a good squat session in - 6 reps felt great, really strong, and could manage a 7th. >2xBW squat although I don't like using the 1rm calc for more than 5 reps.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 08, 2013, 09:32:33 am
Lol!

Nice SVJ! Especially on sub optimum legs!

Thanks man!
__________

Started getting sick the day after last session (of course). Every time I squat at 2xBW something bad happens! Got over it fairly quickly but the DOMS from the last session was intense as a result. Body couldn't heal and recover from bug at the same time.

Gym:

Foam roll warmup/activation

RDL: 1x5@50kgs, 2x5@90kgs, 1x5@115kgs:

http://www.youtube.com/watch?v=_0ubt3DGjUY

SL calf raise: 1x10/leg@20kgs, 2x20/leg@32kgs

UB

BW: 77.0kgs

Didn't do much today but RDLs felt really easy, like I could have done an extra 10kgs no worries. Probably due to the shitload of carbs I've been eating while I've been sick.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 11, 2013, 12:35:45 am
Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x3@120kgs, 1x4@130kgs

UB

BW: 77.5kgs

Bleh...probably shouldn't have bothered with this session. Still not 100% from cold I guess. Just didn't have strength for 6-7 reps of 130kgs.

In other news, I've joined up properly with the gym that all my lifting/SVJ videos have been shot and quit my other membership at the uni. It's something I should have done ages ago but didn't get around to it. The main reason is that I was sick of doing a session at uni then travelling 40mins standing on the tram/train home. This new gym is only 10 mins from my house and I can jump in an ice bath straight afterwards rather than fuck around getting home. There's only one squat rack which was primarily why I hadn't joined, as my old gym had nine, but I realised that the uni gym had become so full of crossfit/rippetoe dickheads that it wasn't any better with more racks anyway. Plus, I can film all I want at the new gym whereas they didn't allow video at the old one. So, except a LOT more lifting footage from now on!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 11, 2013, 07:52:29 am
Here's my front squat from yesterday. Not the best angle but you can see I'm still having trouble racking it comfortably (see how quickly I have to get my arm out of there). I'm sure once I solve that, my FS will start to become respectable as I don't have any trouble actually moving the weight in the more upright position, it's just the inability to hold it for more than 5 reps.

http://www.youtube.com/watch?v=cJVPrRbN9no
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on September 11, 2013, 08:18:03 am
That's good that you moved to a closer gym. My gym only has 1 squat rack as well but as long as I don't go to the gym during peak hour I usually don't have to wait very long, if at all to use it. As far as front squats go it's pretty hard to do more than 5 reps because after 5 reps it starts taxing your back moreso than your legs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on September 11, 2013, 08:47:08 am
Those look really nice. I'd say it's ok train with higher reps 5-8 while you're learning the movement. You'll get more benefit that way than doing low reps with light weight. Later when your FS catches up with your BS you can switch to low reps for strength. In the mean time you'll gain more by strengthening your rack (via longer reps). FWIW Danny Green trains exclusively with higher reps on FS, he says it does more for his leg strength. I think that's probably true when your FS is heavy enough that high reps are sufficiently heavy to work your legs hard but the rest of us get more out of lower reps for building leg strength.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Joe on September 11, 2013, 09:28:15 am
Those look really nice. I'd say it's ok train with higher reps 5-8 while you're learning the movement. You'll get more benefit that way than doing low reps with light weight. Later when your FS catches up with your BS you can switch to low reps for strength. In the mean time you'll gain more by strengthening your rack (via longer reps). FWIW Danny Green trains exclusively with higher reps on FS, he says it does more for his leg strength. I think that's probably true when your FS is heavy enough that high reps are sufficiently heavy to work your legs hard but the rest of us get more out of lower reps for building leg strength.

He's not above the occasional triple.

http://www.youtube.com/watch?v=OM-YgRN2OLc
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on September 11, 2013, 11:05:44 am
^testing vs training!

Quote
I also had success with an approach to front squatting that had been recommended to me by world record holding squatter Sam Byrd. It was basically training for weekly PRs but with an emphasis on volume and reps and not missing reps. I adapted his regimen a little bit and had tremendous success!

Quote
Monday: Front Squats 3 sets x 5-8 reps, 1 set x 1-4 reps

Quote
Front squats were the workhorse and back squats heavy every week turned the strength into results. It was a very simple program, but was very demanding. For the front squats I never missed a single rep. For the back squats I missed many.

http://www.jtsstrength.com/articles/2013/01/25/the-greatest-squat-article-ever/

Quote
The best exercise for improving my squat has been the front squat. I learned them during my Olympic lifting years, but reinstated them in my powerlifting regimen after speaking with Mr. Sam Byrd.

Quote
Of course the most important way to improve the squat is to just squat and squat heavy! But for me the front squat has been huge. This is because of the nature of the exercise. Because the front squat forces you to not lean forward, you are forced not to allow your lower back strength to take over the lift. It forces you to squat with the knees forward loading up the quads. This is key for me because I have fairly long legs and had always had trouble not letting my back take over during heavy back squats. Front squats force the quads to do the work. Also holding a barbell racked across your chest and shoulders will provide enormous work for the upper back–erectors and traps. I like to use the front squat in the 5-8 rep range to really build the quads with high volume. Maxes are ok too but I feel reps carry over to the back squat best.

http://www.jtsstrength.com/articles/2013/01/22/how-i-built-my-best-squat-ever-front-squats/

At the risk of belaboring the point, when you start FS, esp when you've been backsquatting and have strong legs from an athletic background, your legs are much stronger than your rack. But you need a very strong rack to use a heavy weight to challenge your legs. So you do higher reps to build your rack strength. Since initially you can progress the FS as easily for 8 reps as 3, it's more beneficial since it train an essential part of the FS. Eventually your FS weights will get heavy in which case they'll be challenging enough for legs. At that point heavy low rep sets is the way to go imho. Although I agree with Green that higher rep sets build strength better --- if  -- they're heavy enough to challenge your legs. No point doing doing 8s with 80kg to build strength as I see some guys do online when your legs are strong enough to backsquat 180kg.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 11, 2013, 08:14:10 pm
Yep good points. I think I'll continue to increase the reps as you say until my rack is strong enough to use a challenging weight for my legs. I've been holding back on them for awhile but it's time to get serious, aiming to have my FS around 100kgs by the end of the year.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 15, 2013, 01:03:34 am
Gym:

Foam roll warmup/activation

RDL: warmup, 2x5@60kgs, 1x5@110kgs, 1x5@120kgs

http://www.youtube.com/watch?v=NsR_X-41nkY

DB SL calf raise: 2x20/leg@35kgs (very easy)

Weighted back ext: 1x10@BW, 2x10@20kgs

SL ham curl machine: 2x15/leg@15kgs

BW: 77.0kgs

Easy RDLs again today. I think I'd be good for maybe another 5-10kgs. Either way I've hit my goals for this strength phase so time to deload and move onto a new phase. Been playing around with some programs for RFD/speed. I was thinking about incorporating cleans/snatches again but I'm wary that my form is probably shit atm, given my difficulties with the FS. So I might just stick with jump squats/depth jumps. Plenty of time to learn the O lifts properly later on.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 16, 2013, 08:35:57 am
I put up my plan for RFD/power block in my progress tracker. There's not much RVJs yet, my focus will be on short-range stuff like SVJs, broad jumps and some DSVJs. I based it on the stuff I was doing last year but more focused and better rest periods after things like depth jumps. I think I got p.tendonitis last year because I had too many sessions per week with not enough rest. I got a meniscus problem later in the year but that was from playing competitive ball during 3x/week squat sessions and being too heavy (~86kgs). That won't happen this time around. Comments, criticisms welcomed as always.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 17, 2013, 06:15:18 am
Gym - deload:

Foam roll warmup/activation

Box jumps: 1x5@30'', 1x5@40''

Squat: Warmup, 1x6@60kgs, 1x6@80kgs, 1x6@110kgs, 2x6-7@60kgs (front)

BSS: 1x8/leg@24kgs, 1x8/leg@40kgs

UB

BW: 77.2kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 19, 2013, 03:00:11 pm
alastair is such an awesome name.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 19, 2013, 11:46:51 pm
alastair is such an awesome name.

Thanks man! It's actually Alistair with an 'i' though. It's probably one of the more misspelled  names going around.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 19, 2013, 11:57:56 pm
Gym (deload):

Foam roll warmup/activation

Box jumps: 1x5@24'', 1x5@32''

RDL: Warmup, 1x5@60kgs, 1x5@80kgs, 1x4@100kgs

Usual UB and core stuff

BW: 77.3kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 20, 2013, 11:16:02 am
alastair is such an awesome name.

Thanks man! It's actually Alistair with an 'i' though. It's probably one of the more misspelled  names going around.

FUCK. i hate misspelling stuff.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 22, 2013, 03:39:46 am
Track (deload):

Dynamic warmup, 400m jog etc.

60m, 70m, 80m, 70m, 60m (~80% effort)

3x10 tucks

2x5-6/leg SL tucks

3x10 pogos

Then went to the gym straight after:

Gym:

Foam roll warmup/activation

Front squat practice (just lots of reps with 40kgs)

Pullups: 6x5

Core stuff, really good foam roll and stretch

BW: 77.5kgs

Damn it feels good to work out for ~3hrs. Feel great afterwards. Ready to get into this next block. My bodyweight has been creeping up fractionally over the last month but my waist measurements and caliper measurements are pretty much the same so no worries.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 23, 2013, 12:46:17 am
Hmm..right knee is feeling a bit weird today. Kind of achy on the right lateral side. I don't think it's anything structural as I can fully extend with no pain, no pops, clicking etc and no swelling. Just feels sore when I'm going through about 45-90 degrees of flexion, doesn't hurt to fully flex or extend. I tested out my IT bands with a cricket ball and the right side was way tighter. Might be my tight IT band pulling on the knee joint. Right calf is also a lot tighter, especially around the achilles. Also found a tender spot behind the knee, possibly the popliteus muscle. Booked in for a deep tissue massage again tomorrow to sort this out. As such I'll delay the start of this week for day or two. I think it'll be fine with a bit of rest but don't want to fuck this year's training up again. I'm having flashbacks to last year with my left knee  :huh: .

Joined the uni athletics club last night  :D First round is on the 19th of October, which coincidentally is when I'll be testing the first round of power block. Unfortunately they alternate the 100m and the 200m as is the usual case, with the 200m first. I may or may not run every 200m this season. I'll be very slow at them to start. My goals are still to throw down off one and two but competing will take the training up a notch. I won't be training with the club, just competing on the weekends as a progress tracker. Prior to starting vert training, my best vertical jump height by far was (unsurpirsingly) when I was training and competing heavily for sprints + long jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on September 23, 2013, 03:18:49 am
Nice :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 23, 2013, 06:55:02 am
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Edit: Actually I don't see why we can't bring back something like this for the new generation of adarq.org'ers: 

http://www.adarq.org/strength-power-reactivity-speed-discussion/rankings-ii/

Would be cool to have all measurables on there, SVJ, RVJ, broad jump, 30m/40y/60m/100m/200m/400m, as well as the big three (squat, DL, bench). If enough people are interested then it would be good to have something like that going again. Maybe have it stickied in the progress journals section so people can access it easier.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on September 23, 2013, 07:08:47 am
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Yeah I was talking about you competing in track :P

That's a great idea with the times thread. We could have a couple of categories, such as an electronic one that consists of 60, 100, and 200. Than have a hand time one of 30, 60, 100, 200, 400 or whatever. We could also include times of season bests and personal bests. Than people just update their results generally and the page gets updated once people break their PBs or SBs etc. Than have the names ranked by fastest times or something. 
E.g Layout

                           ELECTRONIC
                          Distance- 60m
Name     Personal Best       Season Best
ranked by times

                         Distance- 100m
Name     Personal Best       Season Best
ranked by times


                         Distance- 200m
Name     Personal Best       Season Best
ranked by times

Edit- Just seen you updated the post. The Nightfly style layout is cool as well. If you start a thread I'm keen!

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 23, 2013, 07:29:54 am
Nice :highfive:

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Yeah I was talking about you competing in track :P

That's a great idea with the times thread. We could have a couple of categories, such as an electronic one that consists of 60, 100, and 200. Than have a hand time one of 30, 60, 100, 200, 400 or whatever. We could also include times of season bests and personal bests. Than people just update their results generally and the page gets updated once people break their PBs or SBs etc. Than have the names ranked by fastest times or something. 
E.g Layout

                           ELECTRONIC
                          Distance- 60m
Name     Personal Best       Season Best
ranked by times

                         Distance- 100m
Name     Personal Best       Season Best
ranked by times


                         Distance- 200m
Name     Personal Best       Season Best
ranked by times

Edit- Just seen you updated the post. The Nightfly style layout is cool as well. If you start a thread I'm keen!

Sweet, let's do it. I'll make a thread now. Hopefully  people will actually use it! Haha.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 25, 2013, 03:12:40 am
Had a good session yesterday with the deep tissue guy. Apparently my left leg is slightly longer than my right and that could explain a lot of the shit that's happened to me. I had really tight hip flexors on my right side, a definite abductor and VMO discrepancy between left and right, and some pretty bad knots in my lower back, glutes and right vastus muscles. Even though I foam roll and stretch every night (plus during gym sessions), this stuff just builds up I guess. Therapist gave me some new stuff to do, I think I just need to go more often than once every 6 months lol. My knee feels fine today though. It improved a lot over yesterday so I think it was just sore from other muscles pulling on it. Pretty sore today overall though from the session.

Gym:

Foam roll warmup/activation

Jump squats: 5x2@15kgs (20 sec rest between reps, 2 mins between sets)

Squat: warmup, 1x6@60kgs, 3x3@120kgs (was supposed to be 140kgs but decided to take off 20kgs today because of knee, it felt heavy enough anyway)

5 SVJs - all around ~33-34''

Quick UB and core

http://www.youtube.com/watch?v=-6ahjmft6EQ

My squats looked not so good today. A bit more buttwink than usual and I definitely fell forward a bit on the second rep. I think that's due to a bit of overall muscular fatigue in back and legs from yesterday. SVJs weren't too bad. I did a quick frame count for the hangtime calc and freaked out a bit because I was only getting 16 frames, which gave me a 13'' jump  :huh: . But then I realised my phone only shoots 19fps  :uhhhfacepalm:

BW: 77.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 28, 2013, 06:43:19 am
Track:

Warmup

4x50m

2x150m

1x100m (12.4ht)

2x5-6 DL bounds

Then went to the gym and just did some random UB and core

BW: 78kgs (getting fat  :huh: )
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on September 30, 2013, 11:18:36 pm
Gym:

Foam roll warmup/activation

Depth jumps: 8x1 (1 min rest between sets)

Plate swing: 1x8@5kgs, 1x8@10kgs, 1x9@15kgs

RDL (focus on fast bar speed): warmup, 1x3@100kgs, 3x3@120kgs

UB, core

BW: 77.7kgs

http://www.youtube.com/watch?v=7uqVRz6wyY8

Pretty good session right here. RDLs felt pretty fast. I'm being very cautious with depth jumps this time around. Doing what Joel Smith suggests and just doing a large set with decent rest between reps. I think they look OK, could definitely work on them though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on September 30, 2013, 11:28:05 pm
good lord what are you doing on the plate swings? why are you bending over so far? swings are generally meant to be a hip exercise as far as i know.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 01, 2013, 12:17:50 am
good lord what are you doing on the plate swings? why are you bending over so far? swings are generally meant to be a hip exercise as far as i know.

It is pretty extreme  :) . The heavier weight was kind of pulling me forward a bit more than usual. But I still got a great hip extension and glute drive so I don't think it's a big deal. I generally try and do them like this:

http://www.youtube.com/watch?v=5lzigB2S7h0
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 01, 2013, 08:00:06 am
Why do you get the plate all the way over the head... you're losing a lot of hip tension doing that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 02, 2013, 12:42:00 am
Why do you get the plate all the way over the head... you're losing a lot of hip tension doing that.

I'm not lifting the plate high like that. That the natural arc it follows from the power of the hip extension. Why is hip tension that important in this circumstance?
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 02, 2013, 07:09:56 am
I don't get what you say.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 02, 2013, 08:55:00 am
two further thoughts about swinging the plate that high:

1. i know you say you're getting good hip snap but it looks very much like you're loading your low back at the expense of loading your hamstrings. you're doing A instead of B below

      _____O                     O
     |                               /
     |                             /
     |_                            \
                                     \
           A                         /_
                                                             
                                    B

god those are awful diagrams. i'll try to do a better version later.

2. my n=1 with swings is that when i make an active effort to arrest the weight at about eye height the whole exercise is crisper and more explosive.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Joe on October 02, 2013, 08:56:37 am
^^^ Dan John and Pavel, who know a thing or two about swings, are pretty adamant that actively pulling the bell/plate down when it reaches head height is necessary for correct form.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 03, 2013, 09:39:25 am
OK thanks everyone, message received and understood. I should state again that I generally don't do them exactly like that. I try to do them as in the JS vid above usually. As I mentioned to LBSS, it was an awkward setup with a plate instead of a KB. I didn't think such a big deal if it goes overhead (I read the article below on american vs russian swing differences) but if Pavel says head level is optimal, then head level is probably optimal!

http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/
 (http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/)

Gym:

Foam roll warmup/activation/dynamic warmup

Squat jump: 5x2@15kgs

5 SVJs, best ~33-34''

Squat: warmup, 1x3@100kgs, 2x3@130kgs, 2x3@100kgs (CAT)

http://www.youtube.com/watch?v=yUceMFqqWf4

The squats felt way stronger this week but my knee twinged just a little bit coming up on the last rep of the second set. I decided to to 2x3@100kgs explosively instead of last set of 130kgs. It feels fine now.

UB, core

BW:77.7kgs

Cool SVJ pic. I put the camera almost at roof level but it's still hard to tell where I am. Need to jump at a ring!

(http://i1126.photobucket.com/albums/l601/acole14/SVJpic.png)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 06, 2013, 06:54:11 am
Track:

800m jog, dynamic warmup

5x50m

3x120m

2x10 pogos and tucks

2x5-6 DL bounds for height

Core stuff, pushups

BW: 78kgs

Pretty good run, felt pretty fast for the 120s, didn't time though.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2013, 08:07:20 am
So after running on Sunday the lateral knee "pain" was back. I say "pain" because it didn't really hurt much, just a discomfort more than anything. It was most noticeable at around 45-90deg of weight bearing knee flexion (i.e. didn't hurt when extending and flexing the leg w/o load). Not quite as bad as previously but still there. I could pinpoint the exact tenderness to a spot where the tibia and fibula join. Just decided to bite the bullet and get it checked properly by a physio, found one nearby that wasn't too expensive. He did all the structural knee tests on both knees and said I was fine, no obvious cartilage or ligament damage. After a few more tests he decided it was proximal tibiofibular joint pain, which apparently is a pretty rare and often missed cause of lateral knee pain. Turns out the tender popliteus muscle I discovered a few weeks ago was an indicator. He did some pretty intense trigger point work around the joint and it feels a lot better now. I'm gonna see him a few more times to get it ironed out but I think it will be a minor thing now I know what it is and I can keep working at it.

Physio said I should keep doing what I'm doing but cut out depth jumps and jump squats for this week until I see him again. So I'll just add an extra week onto this block (provided this goes away quickly of course).

Gym:

Foam roll warmup/activation

Plate swing: warmup, 1x8@5kgs, 2x8@10kgs, 1x8@15kgs

RDL: Warmup, 3x3@120kgs

TKEs: 2x20/leg@15kgs

UB, core

BW: 78kgs

Following on from the plate swing discussion, I tried using the smaller 10kg plate which I can hold horizontally and control better at the top. Not surprisingly it felt a hell of a lot better and more like a true KB swing. The 15kg plate is just too awkward to hold comfortably and I have to take a stance that is too wide so I don't smash my legs on the downswing. Maybe I should buy my own 15kg KBs...
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on October 09, 2013, 08:12:25 am
One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 09, 2013, 09:29:35 am
One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

Yeah sure sounds good. It sounds like something I read in Supple Leopard. I just need to get some decent bands already! I should have them already because I know they'll be really helpful, but just haven't got them yet out of sheer laziness.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 09, 2013, 10:07:07 am
One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

huh, cool.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Joe on October 09, 2013, 11:23:21 am
One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

huh, cool.

replacement for voodoo from supple leopard
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 09, 2013, 11:52:26 am
One thing i've recently been doing when my knees feel wonky is doing a compression around the muscles near the knee. I just wrap some rubber bands fairly tight around my calves and hams/quads for about 1 min, do a bit of a stretch to fill the area with blood, then move my way down the leg. Makes my knees feel good. Something to try perhaps, it's pretty amazing how good it feels in an instant. People use rubber tubing from bicycle tyres, i just use my bands.

huh, cool.

replacement for voodoo from supple leopard

yeah exactly.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 12, 2013, 08:59:29 am
Gym (two days ago):

Really weird thing happened here. My knee was still feeling a little sore but overall pretty good. I'd been working the back of my knee a bit with a softball and it felt better than in previous weeks. Got to the gym and was doing warmups when my right hip started seizing up, kind of like what I imagine sciatica feels like. Quite painful, it got to the point where I couldn't really do anything without it shocking me so just did some quick pullups, DB shoulder press and some core and left. Was pretty pissed off. But weirdly, the next morning it was basically gone, no pain whatsoever  :huh: . First training session where something like that has happened.

Track:

Felt OK from the bizarre incident couple days before. I felt pretty good today.

Warmup, jog etc.

3x50m

1x100m

1x150m

2x10 pogos/tuck jumps

2x5 DL bounds for height

BW: 77.8kgs

http://www.youtube.com/watch?v=yfpl2BNBrGk

I got the 100m filmed and timed it at 12.1 (head starts moving at 2.2 sec and cross the line at 14.3 sec). Not bad. Now I can put something on the rankings thread! I slowed down a lot across the line and my technique got a bit sloppy. Speed endurance still needs a lot of work obviously. Hopefully should improve a lot once I finally start 2x/week track. My DL bounds still need work. I really lose height after the first jump.I want to throw the power jumper in there but not sure I should do it with average form.

My knee feels a little bit sore at times right now but it's much reduced. Hoping with continued treatment it goes away for good.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 13, 2013, 03:44:29 am
Got the news today that the gym I'd just joined recently is closing down! Was devastated when I heard, it's been such a good gym over the time I've used it for all the reasons I've detailed in the past (quiet, easy to do vids, good space for vert stuff), but the gym industry is a struggle I guess. It's not a commerical chain gym, just one guy running it and they just couldn't keep up any more without jacking up memberships by 30-40% so that's that.

On the plus side, I went today just after the owner emailed everyone about the closure and I was able to talk to him about buying some of the equipment. In the end I was able to grab:

- The squat rack
- 20kg Bar
- 180kgs of plates (2x25, 4x20, 2x15, 2x10)
- Incline adjustable bench
- Back extension bench
- Spin bike (gf wanted one but I'll prob use it as well)

All that for $1200AUD! Might also get some other cheap stuff like the ab wheel and one of the smaller bodypump barbells with 2x5/2x2.5kg plates. Pretty good deal really. It's all quality equipment, no cheap crap and it's stuff that'll last me awhile. I really have almost everything I use regularly, and enough weight plates to keep me occupied for a few years at least. Eventually I'd get a few dumbbells  and maybe some bands and something for pullups but you can do so much with just a good squat rack and a barbell obviously. At the moment I can't set it all up where I live in Melbourne but I'll keep the squat rack/weights etc. at my parents' place in Geelong (about an hour away from Melbourne). So whenever I go home there'll be stuff I can use, and when I get a place with a bit of room I'll have the foundations of a good home gym.  :personal-record:  :headbang:

Gym:

Just messed around with UB and core stuff, legs pretty dead from yesterday. Pullups, DB bench press, DB shoulder press, dips, front squat rack holds with 70kgs.

BW: 78kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 13, 2013, 05:36:16 am
Wow... that's awesome
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on October 13, 2013, 05:38:11 am
Nice! Would love to see pics of the equipment when you set it up.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 13, 2013, 07:53:25 am
Bittersweet with the gym closing but it's great that you got your own equipment.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 15, 2013, 09:19:11 am
Which athletics club are you training with?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 15, 2013, 09:04:47 pm
Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 16, 2013, 06:50:28 am
Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Yeah definitely. You'll probably improve pretty quickly just training by yourself and getting yourself back into sprinting shape. Let me know if you start training with them because I'd be interested in knowing what they do and the times of the other athletes running with the club.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 16, 2013, 10:27:18 pm
Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Yeah definitely. You'll probably improve pretty quickly just training by yourself and getting yourself back into sprinting shape. Let me know if you start training with them because I'd be interested in knowing what they do and the times of the other athletes running with the club.

Yeah I looked at the results from last season and there's some pretty fast guys there. No sub-11 or sub-22 but quite a few low 11/22sec runners.

http://www.muac.org.au/

_________________

Haven't trained since Saturday on advice from the physio. I went Monday and last night and he says my joint is getting a lot looser and the pain is certainly reduced. We thought it would be a good idea to avoid heavy loading (i.e. heavy squats, depth jumps, squat jumps) for this week until I compete on Saturday (btw, I'm competing on Saturday :) ) but he said I could do a light session tonight and see how it feels. Might just do some speed squats and a few SVJs+UB/core.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on October 17, 2013, 01:01:37 am
Which athletics club are you training with?

Melbourne Uni, but I don't think I'll actually train with them very much. I'd prefer to just do my own sessions because they train fairly late during the week. I go there for work and usually finish by 4:30pm, they start training at 6pm but I like to head home before peak hour (live about 40 mins away on PT at the moment). So I'm happy enough just doing my own thing at the track near my house, if I move closer next year then I might think about training with them, it is better in the long-run to have a group and have that competitive feeling during training.

Yeah definitely. You'll probably improve pretty quickly just training by yourself and getting yourself back into sprinting shape. Let me know if you start training with them because I'd be interested in knowing what they do and the times of the other athletes running with the club.

Yeah I looked at the results from last season and there's some pretty fast guys there. No sub-11 or sub-22 but quite a few low 11/22sec runners.

http://www.muac.org.au/

_________________

Haven't trained since Saturday on advice from the physio. I went Monday and last night and he says my joint is getting a lot looser and the pain is certainly reduced. We thought it would be a good idea to avoid heavy loading (i.e. heavy squats, depth jumps, squat jumps) for this week until I compete on Saturday (btw, I'm competing on Saturday :) ) but he said I could do a light session tonight and see how it feels. Might just do some speed squats and a few SVJs+UB/core.

That's cool thanks for posting that link. Goodluck for the 100m on Saturday!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 19, 2013, 10:02:30 am
Gym (yesterday):

Jut did some light stuff, KB swings 2x10@10kgs, CAT squats 3x3@100kgs, bit of UB and core. Just testing out my tib-fib joint issue (gonna stop calling it a knee issue  because it's not really the knee). I found a great way to treat it is to get the end of a broom handle and just dig into it while kneeling, really work out the stiffness. It definitely feels better.

In a bit of a turnaround, my gym ISN'T closing after all. They found a buyer (some sucker or they got it 50c on the dollar because it was definitely losing money) so it's gonna keep running for the foreseeable future. I had mixed feelings when I found out, as it meant I couldn't get any of the equipment any more. Damn! Oh well. I do like the gym so I guess it's probably better in the short-term.

Track (comp):

Ran the 100m and also had a few jumps today. I got put in the first heat because everyone else was holding back trying to get into the later heats. They were stuffing around with a new electronic gun and we were standing at the blocks in 30deg heat for 10 minutes! Not ideal. When we finally started I got the absolute worst start: the gun made a ridiculous fake firing noise that was barely audible and I completely missed it. Ended up running a 12.52 (LOL). I went back to do another run but they didn't let me do another one. So yeah, very slow but I can definitely improve a lot. I really need to start hammering out 250m repeats - sure, the start was bad but I really dropped away at the end. There's no other reason for that but complete lack of fitness and the only way to improve that is to start hitting the tempo sprint sessions!

I just did the long jump for fun. My technique and run-up were an absolute uncoordinated mess but I guess that's what happens if you don't compete in an event for 5 years! Jumped 5.60m.

Edit: Results page

http://www.athsvic.org.au/images/uploads/results/yellow-mm4-round1-19oct13-2030.pdf
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 25, 2013, 01:40:34 am
Thank fuck the site's back up. I was getting withdrawal symptoms. I am absolutely hopeless at keeping track of training without it.

Sunday after race:felt OK, tib-fib pain still kind of there but not as intense as in previous weeks.

Monday: Went to the physio again. He wasn't happy that it was still hurting so he tried more intense deep tissue massaging around the area to see what happens. I had a really tight/sore peroneus muscle (running down the lateral side of lower leg).

Tuesday - gym: Did some SVJs (about usual height), squats working up to 130kgs for a single (pretty easy) and some general UB/core. I really felt the peroneus muscle here. The pain is progressing from general lateral knee to localised pain to this muscle/tendon. I found that really working at it between sets helped a lot in staying pain-free during the workout.

Thursday - gym: light session. Did a few submax SVJs, general UB/core as usual. Also practiced SL squat or both legs. I can do the left very easily, and my right, while still not as good, is a lot better than a few months ago. The physio really drilled into me the importance of the SL squat as a diagnostic of ankle, knee, hip issues, and being able to do full SL squats with both legs easily is a good indicator of reduced injury risk.

Today - track:

800m jog, dynamic warmup

2x10 pogos/tuck jumps

2x5 DL bounds

2x20m LRLRL bounds

100 (12.5), 200m (25.x, missed timer), 200m,100m

Stuffed after this workout. Definitely unfit. Tib-fib feels much better though. I think if I keep working on the right areas it'll go away similar to my L piriformis pain earlier in the year. Once I hit the right muscles it dissipated pretty quick.

BW: 78kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 27, 2013, 09:25:46 pm
Gym:

Foam roll/dynamic warmup/activation

Squat: warmup, 1x3@100kgs, 1x3@120kgs, 1x3@130kgs, 1x3@120kgs,1x3@100kgs

SL DB calf: 2x20/leg@28kgs

SL squats: 2x3-4/leg

Lots of UB and core stuff

BW: 78kgs

My tib-fib pain is definitely going away. I think what I'm doing is working. Squats felt fine today. I think I could have punched out 1 or maybe 2 more reps at 130kgs so my strength is not too bad. The plan is to restart the power block I was doing this week from scratch. Unfortunately it got disrupted with this tib-fib issue but I'm satisfied that it's not going to hold me back any more. I won't be able to race until 14th of Nov because of the schedule of the meets which sucks, but it means I can fit in three weeks of power stuff + longer sprints like last track session and see how I go.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 29, 2013, 09:03:44 am
Gym - Week 1 of Power/RFD block restart

Foam roll/dynamic warmup/activation

SL squats: 3-4 each leg

Squat jumps: 5x2@15kgs

5 SVJs

Squat: warmup, 1x3@100kgs, 2x3@130kgs, 1x3@100kgs

UB, core

BW: 78kgs

http://www.youtube.com/watch?v=CpCfiQ7_aCA

Good session overall. Only noticed tib-fib a couple of times. I filmed the first set of squats but the second was a lot faster/better form, should have filmed it as well. I experimented with doing a fast eccentric SVJ and a slower eccentric. Didn't really see a difference in height, kind of what I expected though.

Also, filmed my SL squat form. Still a bit shaky on the right but overall it's a lot better than even two weeks ago:

http://www.youtube.com/watch?v=Y1XNj4aOZbw
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 29, 2013, 10:01:25 am
pistol squats looking good. wish i had dorsiflexion that good.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 29, 2013, 01:50:53 pm
Actually, the LACK of dorsiflexion is what I see. He bends his lowerback quite a bit and that's a sign of the lack of dorsiflexion.

I have better form:

http://www.youtube.com/watch?v=iIrS7MsHqw4

:D
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on October 29, 2013, 02:43:54 pm
you seem to have missed that i was comparing his dorsiflexion to mine, not making a general statement about it. i can barely do a pistol in sneakers and not at all barefoot. oly shoes or some other heel elevation? no problem.

also, using plates is cheating.  :P
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on October 29, 2013, 03:45:40 pm
Haha yeah, at least he can do it on both feet. The dorsiflexion difference between my left and right foot is incredible... it's impossible to do pistol squats on the right leg.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on October 31, 2013, 09:22:21 pm
Thanks for your helpful comments as usual Raptor  :trollface:

I went to the physio for the second-last time (he keeps roping me in for more sessions!) and he worked my right peroneus pretty good. Haven't had any real pain lately. I'm tempted to say this issue is resolved but will wait to do a few more track sessions as that's what seems to aggravate it.

I also showed him my SL squat and squat vids. He did some dorsifelxion tests on me and my left is not too bad, but the right is lagging a bit as you'd expect. I've had a pretty bad sprain on my R ankle when I was 16-17 so he reckons that's probably the cause. All I can do to fix it is just make sure I roll and stretch my calf musculature well and keep doing the SL squat until I increase range of motion.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 01, 2013, 08:33:59 am
Gym:

Foam roll/dynamic warmup/activation

Plate swings: 1x10@5kgs, 1x8@10kgs, 3x8@15kgs

Depth jumps from 18'': 6x1

RDL: warmup, 2x5@70kgs, 1x3@110kgs, 2x3@120kgs

UB (benched 100kgs x 2!)

BW: 77.5kgs

http://www.youtube.com/watch?v=avY1KQZ4ukg

I used two smaller plates today for the plate swings, much easier to stop the weight at head height with overhand grip. Felt better. I promise I was the only one in the gym when I did that last set of RDLs. Would never make that much noise normally. Last set was really damn hard!

P.S. @Raptor, SL squats with 2x5kgs plates are ridiculously easy compared to free SL squats.

http://www.youtube.com/watch?v=TlKbirL3viw
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 01, 2013, 09:00:37 am
At least I like the song in the background of the pistols.

But yeah, obviously, that additional weight keeps you on balance.

I think in the RDLs, instead, there was some back unlocking going on at 0:28-0:29
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 01, 2013, 06:33:21 pm
At least I like the song in the background of the pistols.

But yeah, obviously, that additional weight keeps you on balance.

I think in the RDLs, instead, there was some back unlocking going on at 0:28-0:29

Nah, I know when I've had poor lower back tension in that lift, just rounding my back a little at any time during the lift with that weight gives me crazy lower back soreness the next day. All in the hamstrings this morning.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 04, 2013, 07:01:15 am
Went down to the coast over the weekend so didn't get to run. Sucks the comp is only every two weeks. Did some sprinting at the beach.

Dynamic warmup

2x10 pogos/tucks

2x6 DL bounds

2x20-30m LRLR bounds

6x100-120m sprints

4x30m sprints

Just ran between two spots that seemed to be around 100-120m. Running in sand is hard. On the plus side, felt great the next day after all that bounding and sprinting. The sand really cushions the impact well. But I guess there's some trade-off with regards to reactivity as the movements were a lot slower than when performed on the track.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on November 04, 2013, 07:48:21 am
Yeah I think you also use more quads when you run on sand.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 04, 2013, 08:23:53 am
I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on November 04, 2013, 08:28:11 am
I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 05, 2013, 07:23:25 am
Gym:

Foam roll/dynamic warmup/activation

Squat jumps: 4x3@15kgs

7 SVJs

Squat: warmup, 1x6@60kgs, 1x3@100kgs, 1x3@120kgs, 1x2@140kgs, 1x1@145kgs, 1x1@150kgs, 1x1@155kgs (1RM  :personal-record: at 78kgs)

http://www.youtube.com/watch?v=BknoBzx3pxU

BW (with gym clothes on):

(http://i1126.photobucket.com/albums/l601/acole14/2ad0a48f-69c5-4caa-84a2-b2837a4e60b8.jpg)

1.98xBW, not far off from 6RM estimate.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on November 05, 2013, 08:28:38 am
Nice work acole!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 05, 2013, 08:37:44 am
Good stuff... by the way, do you always stay a bit unlocked at the knee at the top position?
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on November 05, 2013, 08:47:10 am
wuss. 2.5 more kg and you would have had 2 x bw flat.  :P
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 05, 2013, 12:57:14 pm
I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.

If your strong enough to sprint right on grass.  Nobody is really strong enough to sprint on soft sand, you going to collapse to some extent and load the hell out of the achilles on sand no matter what.  Maybe useful as a strength workout but will not carryover to sprinting.  Basically, if your a beginner you want to sprint on the hardest surface possible given that you can handle the pounding.  Get your nervous system used to short ground contacts first.  As you get more advanced you can start to play with soft surfaces like grass (but make sure the grass is REALLY even or better yet use field turf) but there is a learning curve switching back and force between surfaces. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 05, 2013, 07:50:18 pm
Good stuff... by the way, do you always stay a bit unlocked at the knee at the top position?

Thanks man, yeah we've discussed this before, I don't usually lock out before the lift but I lock out just a bit at the top. I don't think it matters too much. I guess I just subconsciously do it.

wuss. 2.5 more kg and you would have had 2 x bw flat.  :P

Haha, well I weighed myself dry this morning and was 77.5kgs...so pretty much 2xBW. Which, as we've established many times over, is just an stupid arbitrary number which doesn't really mean anything more than what it says!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 05, 2013, 07:53:31 pm
I also read on a sprinting site that training (sprinting) on a stiff surface tends to make the tendons compliant, whereas training on a compliant surface tends to stiffen up the tendons... who knows if this is true.

Yeah I've read stuff like that as well. Sprinting on grass is better for tendon elasticity etc.

If your strong enough to sprint right on grass.  Nobody is really strong enough to sprint on soft sand, you going to collapse to some extent and load the hell out of the achilles on sand no matter what.  Maybe useful as a strength workout but will not carryover to sprinting.  Basically, if your a beginner you want to sprint on the hardest surface possible given that you can handle the pounding.  Get your nervous system used to short ground contacts first.  As you get more advanced you can start to play with soft surfaces like grass (but make sure the grass is REALLY even or better yet use field turf) but there is a learning curve switching back and force between surfaces.

Yeah I agree, I wouldn't do it very often, just happened to be the only way I could do some exercise in the tiny little coastal town I was at. It was good training for general fitness as that's definitely what I'm lacking right now.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 07, 2013, 07:21:05 pm
Gym:

Foam roll/dynamic warmup/activation

Plate swing: 1x8@10kgs, 3x8@20kgs

3 1-step RVJs onto box

Depth jumps: 8x1@18''

RDL: warmup, 1x3@100kgs, 3x3@120kgs

BW: 78kgs

I took some vids, they're all the same as last week except depth jumps. I've been trying to more actively dorsiflex my feet during the DJs and I am starting to 'feel' like I'm dorsiflexing more upon landing. There might be some marginal improvement over previous weeks possibly (Raptor, I'm sure you'll see something here):

http://www.youtube.com/watch?v=dax5si_92Ys

I guess I'm not jumping quite as high or as quick in the first one (not by much). Might take a bit of getting used to.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 07, 2013, 07:50:06 pm
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 07, 2013, 08:13:45 pm
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't know about the mat dampening the power, maybe. I just like having something there to absorb the force rather than the concrete floor. Yeah dorsiflexion is a big problem of mine obviously, but I don't know if it's a problem here or not. I do feel like I have very active proprioceptors and I subconsciously plantar flex a lot when I should be dorsiflexing. I also have actual dorsiflexion limitations as observed in my unaided SL squat. This article talks dorsiflexion prior to jumping (pretension):

http://aaronschwenzfeier.blogspot.com.au/2013/03/dorsiflex-or-not.html (http://aaronschwenzfeier.blogspot.com.au/2013/03/dorsiflex-or-not.html)

 
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 07, 2013, 08:44:31 pm
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't really get depth jumps, what is the advantage over consecutive jumps? 

Also, is the point to go as high as possible?  If so don't you want a higher box?  I tried these one time and it seems like the higher the box the higher you can jump right until the box height is a bit higher than you can jump....  is that generally true?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 07, 2013, 09:05:58 pm
Are you sure you're not losing power landing on that mat? You bend quite a bit at the knee... and you're not really dorsiflexing too much (you're still pointing your toes down) but to be honest, I have no idea how much is enough and how much is not.

I'll try to film my depth jumps the next time I do them and compare them. I'll do it from 2 boxes as well.

I don't really get depth jumps, what is the advantage over consecutive jumps? 

Also, is the point to go as high as possible?  If so don't you want a higher box?  I tried these one time and it seems like the higher the box the higher you can jump right until the box height is a bit higher than you can jump....  is that generally true?

Hmm, they're not so different really. I guess with a depth jump, it's a single max explosive effort, whereas when I perform consecutive jumps I lose a bit of height and speed as I progress. Depth jumps are just more controlled in terms of having a set drop height each rep. I do consecutive jumps on the track.

I tried 24'' boxes before I started but I could get higher off 18''...so I'm using that for now. Next week I'll try the 24'' box again and if I feel I'm jumping higher I'll move up. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 08, 2013, 04:57:33 am
It's easier to focus all your might into one overloaded jump (1 depth jump) than in consecutive jumps (I'm thinking jumps on the spot, vertically, that's what you mean, right? Like jumps to a backboard or something).

And like acole said, you know you always drop off from the same exact height so you can properly manage the load everytime.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on November 08, 2013, 06:33:24 am
I guess that toddday has a case for people that get their best depth jumps out of low boxes. When box height is around the same with the bouncing height, it is more or less the same thing. I mean if you can get 20''-25'' on your consecutive jumps and the box you use for depth jumps is ~18'', then there shouldn't be much difference. But if your best depth jumps come from boxes in the 30'' area ( :o ) , then it would be rather hard to match those with consecutive jumps. Unless you can also get 30'' on consecutive jumps too. Even then, the whole absorb-the-landing-fast-and-jump sequence gets harder when droping from higher, so the focus raptor mentions above becomes more important. That is illustrated by the typical volume recommendations too. When using low boxes, volumes are high like in the consecutive jumps. When the box heights go up, the ground contacts are limited.

If this paragraph overdosed you with broscience, read this to get even: http://www.higher-faster-sports.com/shockmethods.html
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 09, 2013, 08:12:33 am
Track:

Dynamic warmup/jog

5x40-50m sprints

5 broad jumps (all around 2.8-2.9m)

2x10 pogos/tucks

BW: 78kgs

http://www.youtube.com/watch?v=sdh2MCVwvGE

My hams were really sore from DLs the other day. I didn't do longer sprints like I was planning but that's OK. I didn't film the sprints but they felt pretty good. Broad jumps came after the sprints so they weren't great, about 15cm off my best.

One negative is that I definitely felt my tib-fib joint hurting a bit during the sprints. I don;t think it's affecting my performance, it's just comes and goes. Sprinting definitely seems to be the activity which brings in on. It's miles better than a few weeks ago but it's just lingering longer than I thought it would. It's almost certainly linked to my weaker R ankle dorsiflexion from what I've been reading on it.

I guess I could cut out sprinting for a few weeks until it goes away but that would really suck right now. Long sprints are what I really want to do to improve my RVJ/100m in the next phase (as well as plenty of RVJing, of course), but I don't want this joint issue fucking everything up. I'm going to the physio again in a couple of days so will see what he says.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 11, 2013, 08:28:26 pm
Got a bit of a surprise when I went to the gym the day after last track session: it's closing again! Turns out the two guys who took it over got cold feet just before the handover was signed and legal. Really strange as they'd put up all these signs explaining all the new changes they were going to make and how awesome it was going to be. I guess someone gave them some good business advice: don't buy a failing gym in a competitive market! On the plus side, I was able to buy all the equipment I wanted. Too bad I can't set it up here but as soon as I have the space I'm gonna use it.

So, I have no gym now (they closed immediately), so kind of a bit lost atm. There's a few other gyms nearby but they suck: they're either Fitness First-style with joining fees, minimum 3 month direct debit contract bullshit, or they're just subpar gyms with no heavy equipment. There's one gym that's a straight-up bodybuilding/figure gym that I tried once but I could forget about doing SVJs and depth jumps there. I'd probably get kicked out lol. Or there's my old gym at Uni, but I hate that place. Arrghh. Need to have a think.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 14, 2013, 09:09:16 pm
Gym:

Foam roll warmup/activation

Squat: warmup, 1x3@65kgs, 1x3@95kgs, 1x3@115kgs (slow eccentric, pause, fast concentric)

RDL: warmup, 1x5@40kgs, 1x3@75kgs, 1x3@115kgs (same as squats)

UB (bench with similar reps/speed as squats/RDL, pullups, DB shoulder), core

BW: 77.5kgs

I caved and went to the bodybuilding gym down the road. Forgotten how out of place I am in those sort of gyms. Luckily I'm pretty ripped at the moment and biceps are looking good, otherwise I would have felt really uncomfortable there. The first thing I heard when I walked into the change room was two roid monkeys talking and one of them said: "These motherfuckers nowadays will do all sorts of drugs. No fucking brains." Umm..OK nothing to see here.

I just did some activation/potentiation for tomorrow's comp. Gonna do the 100m/LJ again, and also thinking about doing the high jump. It's kind of something I've thought about training for for awhile now. I know actually improving at it is much more about technique that developing an awesome RVJ but that's certainly part of it. It would obviously help me get better at translating run-up speed into height off SL. Might talk to the coach and see what the training schedule is. Haven't done it in years but there's a separate <1.6m event for people who suck, so will give it a shot. I would do the shotput as well but it's not on this week.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 14, 2013, 10:26:51 pm
Another note-worthy thing to log: finally moving closer to Uni in a few weeks, and the area I've landed in looks a lot more promising training-wise. I'm really close to the Uni track, and I found out that being in the athletics club means you can join the uni gym (where I used to go) for a much cheaper rate. Given I'm 10 mins walk away now as opposed to 40mins tram/train, I'll swallow my general dislike of the place and go there again to train normally.

Also, there is a Crossfit gym about 15mins away as well. STOP! I know what you're thinking, I'm not retarded: they have a separate olympic lifting club there where you can join for a month or two to get trained in the o-lifts. It looks pretty solid and they stress technique over lifting heavy for the sake of it. Might be interesting to join for a short time to get properly coached in the lifts. It's definitely something I should eventually progress in to continue the evolution of my training. It could be complete garbage but I'll just have to try it out. For $50 a month you can do 2-3 coached session a week:

http://crossfitunreal.typepad.com/crossfit-unreal/unreal-weightlifting-club.html (http://crossfitunreal.typepad.com/crossfit-unreal/unreal-weightlifting-club.html)

Lastly, I'm about 5 mins walk from this gym:

(http://i1126.photobucket.com/albums/l601/acole14/BestSVJheight.jpg)

The gym itself sucks (no heavy weights, just cardio/machines) but it means I can find out when the court is generally free and do more proper jumping sessions again. So next year I could look something like:

Jan - April: sprinting/jumping/explosive gym stuff during season, more RVJs, try and get vert back to 2012 levels by end of season (37'')

Offseason: Deload, get trained in o-lift technique over 1-3 months (however long it takes), and continue training them myself once I've got them down, get really strong and boost standing vert to beast-like levels

Oct-Dec: back to sprints and jumps, become t-dub
 
Just potential ideas...could be a good year if everything works out.  :headbang:
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 15, 2013, 08:09:22 pm


http://www.youtube.com/watch?v=sdh2MCVwvGE


Maybe just me but that looks like the lowest broad jump I have seen.  I don't go that much farther than you but I jump much higher; you might try that I imagine there is quick diminishing returns to skidding across the ground like that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on November 16, 2013, 10:53:03 am
The point of depth jumps is to shock the muscles/tendons into absorbing forces greater than that would be achieved in regular jumping. This can only be achieved if you are dropping from a height greater than your rebound height, or your vertical jump. On page 20 of this document, the link to which can be found in a thread on the "Article & Video Discussion" section, a 2.5 foot drop was recommended in order to improve explosive capabilities of the muscle, and a 3.5 foot drop was recommended for improving maximal strength characteristics of the muscle. I haven't finished reading the whole thing yet, but the idea is that in one study they found that depth jumps increased maximal strength of the muscle, isometric and explosive strength.
http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

I'd also stop depth jumping on the mat. The mat is absorbing forces that your muscles and tendons are supposed to absorb in the exercise. The exercise is supposed to make you more elastic, meaning, you are training the restitution of energy in your muscle-tendon units. By having the mat absorb forces, you are training the muscles' contractile abilities in producing force more than you would without jumping on the mat. Similar to training in sand I'd bet.

Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 16, 2013, 11:16:45 am
Back in the day it was believed that depth jumps do indeed do the stuff you're talking about. But recent research on the REAL plyometric ability and what that means refutes these claims.

There's nothing magical about depth jumps and the height of the jump. They're just a variation of a jump squat, except the fact that you're loaded on the excentric portion and unloaded on the concentric portion of the jump.

I can bring up these reasons as they're stated in VJB 2.0 if you want.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on November 16, 2013, 02:23:22 pm
Yea I can believe that, could you bring up that evidence then?

One error I saw in the document I posted is the experiment they did with loaded depth jumps. They concluded that since athletes did not jump as high with a loaded depth jump it wasn't an effective exercise. Well we know that he ground reaction force will equal the mass of the athlete times gravity. The grf produced from a 3.5 drop landing can be matched with a loaded landing from a lesser drop in an infinite number of ways.

However on the concentric portion the question arises how the muscle-tendon unit differs in restitution the energy absorbed. Compare even further to a squat, I haven't seen research (haven't really looked though) examining how the energy restitution in the tendons differs from shock plyos, weighted plyos, and lifting
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 16, 2013, 05:23:37 pm

One error I saw in the document I posted is the experiment they did with loaded depth jumps. They concluded that since athletes did not jump as high with a loaded depth jump it wasn't an effective exercise. Well we know that he ground reaction force will equal the mass of the athlete times gravity. The grf produced from a 3.5 drop landing can be matched with a loaded landing from a lesser drop in an infinite number of ways.


You are confusing absolute force with relative ground reaction force.   Read what you wrote.  If GRF = mass * gravity.... Then ground reaction force is the same no matter what because mass and gravity are constants....   When you are standing still (or on a scale) the normal force (GRF) is indeed mass * gravity, or your weight in pounds.   

The GRF we are interested in is the relative force during the landing (ie when you decelerate from x m/s to 0 m/s - after which GRF = ma again).   A force plate can approximate the instantaneous relative force during the landing but this of course depends on the manner of landing.   To calculate the average GRF during the landing you can use:    averageGRF = (mass * v )/ t  +  f  where v is landing speed and t is landing time.   

Now I'm rusty in physics but we do know that  distance = (1/2) * g * (t^2)   [ one half  A T squared ]  and that velocity = gt, so we can rearrange and get this formula :   V = sqrt ( 2 * d * g ) 

So take a 100 kg person and have them drop from 0.5 meters.    The velocity is 3.1 m/s.  If they drop from 1 meter it is 4.4 m/s.

So, the ground reaction force for the first and second case is 310/ t  + 980   and 440 / t + 980. 

Let's assume our athlete is quick and can jump up again in 0.3 seconds so and about half of that time is spent decelerating to zero, so a landing time of 0.15 seconds.

So our average GRF for each height is:  310/0.15 + 980 and 440/0.15 + 980 or 3046 N and 4109 N.   So the average ground reaction force is about 3 times bodyweight or 4 times bodyweight from the two heights if ground contact time is unchanged.

Now assume you only have a 0.5 meter box and you want to get the same GRF as the 1 meter box, so you strap weight onto your subject.

How much mass do we need to add?

I won't bore you solving it but rather say that:    ((100+35kg) * 3.1) / 0.15  + 135*9.8 = 4113 Newtons. 

So we have to add approximately 35 kilograms to our athlete to recreate the average GRF of a 1 meter drop with a 0.5 meter drop.   This is problematic because it might be hard to find a place to sufficiently load an athlete with 77 pounds where he can still have freedom of his limbs and movement AND because the athlete will almost surely not be able to jump up again in 0.15 seconds with 77 pounds of added weight. 

Now of course you can add more weight to compensate for the longer ground contacts but I believe the author is making the point that if ground contacts are much much longer the muscle will not be trained in the same weight.  Certainly could be so truth to that.   One interesting thing to do with these equations is play with force (gravity).  If you assume a nice band setup where you can manipulate force so you actually have gravity + bands you can probably maximize the training of the athlete to absorb force while maintaining small GCT.   







Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on November 16, 2013, 06:41:12 pm
wow great response, my physics knowledge is elementary here.

So that's my question, how are the forces involved in  a loaded depth jump different than an unloaded depth jump when the GRFs are the same?

GRF 100kg athlete dropping from 1m GRF who takes 0.15s to decelerate from 4.4m/s =
440/0.15 + 981 = 3914N

So the exact mass the athlete would need to add to produce the same GRF from only a 0.5m drop:
v = 3.1m/s

rearranging grf= mv/t +ma
grf/(v/t +a) = m

you get 27.5kg the athlete would have to add. But my question is, would the time it takes for the athlete to decelerate be the same?

Then furthermore as you mentioned, the time it takes to produce force by the athlete would certainly be less, increasing ground contact time, but not necessarily deceleration time, the time used to measure the GRF.

edit: then another question is, is the GRF produced even important to consider in training for jumps?
How do quick depth jumps versus maximal height depth jumps differ in their GRFs?
I would think that quick depth jumps that emphasize minimal ground contact time would produce greater GRFs upon landing than depth jumps form the same height involving jumping as high as possible, but then how would the muscle-tendon unit be trained differently form those two types of jumps? Would there be any benefit to using a speed depth jump when it results in shorter jump height?


Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 16, 2013, 07:43:49 pm
Yea I can believe that, could you bring up that evidence then?

One error I saw in the document I posted is the experiment they did with loaded depth jumps. They concluded that since athletes did not jump as high with a loaded depth jump it wasn't an effective exercise. Well we know that he ground reaction force will equal the mass of the athlete times gravity. The grf produced from a 3.5 drop landing can be matched with a loaded landing from a lesser drop in an infinite number of ways.

However on the concentric portion the question arises how the muscle-tendon unit differs in restitution the energy absorbed. Compare even further to a squat, I haven't seen research (haven't really looked though) examining how the energy restitution in the tendons differs from shock plyos, weighted plyos, and lifting

http://www.higher-faster-sports.com/plyomyths.html
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 16, 2013, 08:35:43 pm


http://www.youtube.com/watch?v=sdh2MCVwvGE


Maybe just me but that looks like the lowest broad jump I have seen.  I don't go that much farther than you but I jump much higher; you might try that I imagine there is quick diminishing returns to skidding across the ground like that.

I love it when you haven't checked your journal in a couple of days and you find it's exploded with posts haha. Hmm, I've always been told to try and keep an even lower angle than mine, around thirty degrees. But I've also read other sources that say 45deg. I've found in the past from experimenting that I jump further with a lower angle, but maybe I should try practising more with more height and see what happens.

This paper breaks down the broad jump pretty well, it advocates a take-off angle of 19-27deg, with a forward lean angle (not the take-off angle, which is angle of the midpoint/velocity angle...I think) at around 45deg:

(http://ars.els-cdn.com.ezp.lib.unimelb.edu.au/content/image/1-s2.0-S0167945704001186-gr5.jpg)

The test subjects weren't exactly elite athletes (avg broad jump of ~2.2m), but it's still an interesting read.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on November 16, 2013, 08:44:12 pm
Yea I can believe that, could you bring up that evidence then?

One error I saw in the document I posted is the experiment they did with loaded depth jumps. They concluded that since athletes did not jump as high with a loaded depth jump it wasn't an effective exercise. Well we know that he ground reaction force will equal the mass of the athlete times gravity. The grf produced from a 3.5 drop landing can be matched with a loaded landing from a lesser drop in an infinite number of ways.

However on the concentric portion the question arises how the muscle-tendon unit differs in restitution the energy absorbed. Compare even further to a squat, I haven't seen research (haven't really looked though) examining how the energy restitution in the tendons differs from shock plyos, weighted plyos, and lifting

http://www.higher-faster-sports.com/plyomyths.html

haha yea I also like it when I get more posts on my journal.

anyway raptor, I think horsepower is also a myth. I haven't trained anyone consistently for vertical jump so I can't say what works for most people, but I'm willing to accept that for most people building horsepower works, but from my experience that is too simple to be close to the truth on the matter.

I'll move the physics stuff to another thread.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 16, 2013, 09:18:53 pm
It doesn't need to be more complicated than movement efficiency + horsepower + structure as far as vertical jump goes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: TKXII on November 16, 2013, 09:39:50 pm
It doesn't need to be more complicated than movement efficiency + horsepower + structure as far as vertical jump goes.

defining horsepower is what is complicated. Can horsepower specific to vertical jump through consistently be improved? Can jumping with weights consistently improve horsepower or does heavy strength training need to be performed to increase jumping with weights? It would be cool to compile a list of vertical jump success stories and see how many improved through a lot of strength training and how many did more plyos. Cuz I'm starting to doubt the efficacy of maximal strength training.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 16, 2013, 09:54:36 pm
You must define the type of jump first though... and this should be a whole other thread.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 17, 2013, 03:16:08 pm

This paper breaks down the broad jump pretty well, it advocates a take-off angle of 19-27deg, with a forward lean angle (not the take-off angle, which is angle of the midpoint/velocity angle...I think) at around 45deg:

(http://ars.els-cdn.com.ezp.lib.unimelb.edu.au/content/image/1-s2.0-S0167945704001186-gr5.jpg)

The test subjects weren't exactly elite athletes (avg broad jump of ~2.2m), but it's still an interesting read.

I can't see the link to the paper.  Obviously the optimal angle for horizontal travel is 45 deg but in the long jump the sacrifice to speed required to create such a steep vertical impulse makes the effective optimal angle a lot lower.   I won't bore you with the physics but the optimal angle can be calculated and is approximately 30-35 degrees and goes up with takeoff speed.   However, in practice the angles are usually lower due to biomechanical constraints; in a paper I published (http://www.bibsonomy.org/bibtex/1a1fb8416c5786efc27006990f22c102a?lang=en) our collaborators found that the take off angle for high-level long jumpers increases from about 25 degrees (Carl Lewis, Jessie Owens) as you shorten the runway (ie the slower they go the closer they are able to jump to optimal angle).

The standing broad jump isn't as well studied but jumping without any approach should allow a much steeper angle than the long jump.  I would bet that any athlete broad jumping 3+ meters takes off with a steeper angle.  I imagine that using low-level test subjects probably is the problem (although I can't see the paper -- the model could be great), because athletes incapable of jumping high will actually perform best with low angles simply with hip swing.   If you assume an athlete is capable of vertical jumping 14 inches and then calculate his expected broad jump modeling him as a point at his COM you will come up with a broad jump much worse than he can actually attain simply because he can lean forward moving his COM past his feet and then jump/swing his hips forward and land with his COM behind his feet.   Measuring foot to foot will be farther than the model predicts.  In fact I have trained really low level athletes and they attain their best standing broad jump by bringing one foot off the ground first and stretching it out and then bringing the next off the ground to jump and match it.   Kinda long winded but the point is standing jump is really different than vertical jump as far as the mechanics for low-level and high-level performers.  At your level I would imagine you will hit diminishing gains at your standing jump with that low of an angle.  You are jumping into a sand pit so that might explain part of it though.... 
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 17, 2013, 04:03:55 pm
wow great response, my physics knowledge is elementary here.

So that's my question, how are the forces involved in  a loaded depth jump different than an unloaded depth jump when the GRFs are the same?

GRF 100kg athlete dropping from 1m GRF who takes 0.15s to decelerate from 4.4m/s =
440/0.15 + 981 = 3914N

So the exact mass the athlete would need to add to produce the same GRF from only a 0.5m drop:
v = 3.1m/s

rearranging grf= mv/t +ma
grf/(v/t +a) = m

you get 27.5kg the athlete would have to add. But my question is, would the time it takes for the athlete to decelerate be the same?

Then furthermore as you mentioned, the time it takes to produce force by the athlete would certainly be less, increasing ground contact time, but not necessarily deceleration time, the time used to measure the GRF.


Good question.  First I need to remind you of one caveat.  We are calculating average GRF.  During the deceleration than instantaneous GRF increases and peaks and decreases.  You can measure the maximum amplitude using a force plate (and maximum might be most important for injuries).  You can imagine cases where you have the same GRF but different curves (eg you fall with almost straight knees and then bend vs a smoother landing where you bend nicely on impact) BUT I would bet for the most part athletes land in the same manner most of the time and average GRF is a pretty good substitute for our cases (could be wrong though - especially when you considering loaded landings may change peak force even if deceleration time is the same). 

So that partially answers your first question... even if the time to decelerate is the same MAYBE peak GRF is higher.  However... is time for athlete to decelerate the same?   Good question.  I don't really know.  For a depth drop maybe; you could make the case that altitude landings could be substituted with lower weighted landings (this might not be true but I haven't seen proof to contrary).   However, for a depth jump I would would argue that the time for athlete to decelerate would not be the same.   I would argue that you should think about two extremes - one is the ultimate reactive athlete who has springs (those perfect undamped springs you learn about in engineering courses) on his shoes and the other is the athlete who is completely inelastic.   The completely inelastic athlete lands and does not store any of landing force then initiates a jump.  His jump is the same as his standing vertical jump.  His deceleration time will be the same whether you add weight or height but his acceleration time will be longer (and less) if he is wearing load.   Essentially his deceleration and acceleration time are independent.   The athlete with springs is exactly the opposite; his landing is a completely elastic collision.   His deceleration time will equal his acceleration time.   He lands and his springs compress and store the force of his landing and then they decompress and return the force so he goes right up to the height he fell from (remember - frictionless).

Now, obviously you are not either of those examples.  You are somewhere in the middle.  You don't just want to be able to return energy; you want to be able to create it.  But you also want to use elasticity as much as possible so your jump is forceCreated + forceReturned = great jump.    If you have ever been trampolining you should know the feeling.  If you try to jump really high on the trampoline the experts will laugh at you are tell you not to "muscle it".  But in reality they are muscling it... The trampoline doesn't create energy it just returns it.  So when they go much higher than you they are using muscle to create force.... they skill is just to maximize the forceReturned part of the equation while also adding some of your own...

Given that I think you can see that if the goal of depth jumps is to practice at improving the forceReturned part of the equation we don't want a heavy load added.  To maximize force returned deceleration == acceleration because it is a return of force.  In reality we are using tendons to store force AND muscle to add force (because we aren't truly elastic) but we want to train ourselves to be elastic as much as possible; so any addition of weight which makes our acceleration longer would not be beneficial.  Now.... You could argue that weight is fine as long as you spend equal time decelerating and acceleration you are still training an elastic return and the elastic structures will improve and you will get better as using them...... However, I would imagine the elastic structures of a human have a pretty short time that they can store force and if you are too far outside of this you won't get much training benefit. 



edit: then another question is, is the GRF produced even important to consider in training for jumps?
How do quick depth jumps versus maximal height depth jumps differ in their GRFs?
I would think that quick depth jumps that emphasize minimal ground contact time would produce greater GRFs upon landing than depth jumps form the same height involving jumping as high as possible, but then how would the muscle-tendon unit be trained differently form those two types of jumps? Would there be any benefit to using a speed depth jump when it results in shorter jump height?

This is really the million dollar question isn't it?  The answer is I don't really know.  Physics is rock solid.  I can tell you what's right and what's wrong.  But physiology really isn't.  Human vary and what works and why it works isn't always so obvious.  That's why broscience creeps into training methodology so often.    We do know that humans are elastic.   On a basic level the GRF produced is VERY important to consider in training because GRF is what causes injury!  But as far as whether or not it causes the muscle/tendon to adapt and make one jump higher?  I don't really know. 

The difference with quick depth jumps vs. maximal height depth jumps (assuming the drop is the same) is that quick depth jumps may have greater GRF than maximal height but max-height never have greater GRF than quick depth jumps.

I would argue that if we believe depth jumps are important than the is certainly a benefit to using a minimal GCT depth jump even if it results in shorter height.   Consider that shortest GCT depth jump you can imagine.  Drop off the box, keep the knees straight and land and jump.  GRF will be high (a lot will be absorbed by your knees - hopefully you don't get injured) but some force will be stored in the muscle/tendon of your ankle.  The elasticity of your tendon will be trained.   Think of it as isolation for your ankle elasticity.  If this is a weakness of an athlete then this is beneficial.   In general the goal is to get the athlete to LEARN to be reactive so his total jump height will be better when he adds reactivity and power.   To force the athlete to do this we give him a goal (jump high) but keep GCT short so he he has to rely more on reactivity than on creating power.   Now, whether this LEARNING is just neural coordination or actual adaptation to the tendon or not... I don't know.   Whether this can actually be learned to much of a degree (would that athlete not have already figured out how to do it from just trying to jump high without a depth drop?)... I don't know....  But the training of short GCT does isolate the elastic ability of the athlete. 


Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 17, 2013, 04:09:21 pm
Yeah I do that - I move my center of gravity in front of me and land with my feet forward:

http://www.youtube.com/watch?v=KCuNTVXNI48
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 17, 2013, 05:34:56 pm
I think an important difference in between a short GCT (like a low box depth jump over a hurdle) vs. a maximal jump depth jump (like a low box depth jump with an overhead target) is the fact that the mechanics are utterly different from a point on.

The landing mechanics are the same so you might think that eccentrically you're loading the muscles and tendons in the same way in both of these scenarios.

But starting with the amortization phase there will be differences, and the MOST differences will be at the point of full body extension.

In the obstacle depth jump you will get your knees towards your chest in order to pass the hurdle in front of you so the actual hip extension might not fully occur. You might short-cut it in order to have enough time to hip flex your knees towards your chest.

In the overhead target depth jump you can truly focus on maximal triple extension.

Also, since one has a length parameter involved (jumping forward over an obstacle) and the other is 100% vertical (in a perfect world), then even the landings will differ and the body's position at landing will as well...

So it's more than just a philosophical difference that needs to be resolved.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 17, 2013, 06:57:16 pm

This paper breaks down the broad jump pretty well, it advocates a take-off angle of 19-27deg, with a forward lean angle (not the take-off angle, which is angle of the midpoint/velocity angle...I think) at around 45deg:

(http://ars.els-cdn.com.ezp.lib.unimelb.edu.au/content/image/1-s2.0-S0167945704001186-gr5.jpg)

The test subjects weren't exactly elite athletes (avg broad jump of ~2.2m), but it's still an interesting read.

I can't see the link to the paper.  Obviously the optimal angle for horizontal travel is 45 deg but in the long jump the sacrifice to speed required to create such a steep vertical impulse makes the effective optimal angle a lot lower.   I won't bore you with the physics but the optimal angle can be calculated and is approximately 30-35 degrees and goes up with takeoff speed.   However, in practice the angles are usually lower due to biomechanical constraints; in a paper I published (http://www.bibsonomy.org/bibtex/1a1fb8416c5786efc27006990f22c102a?lang=en) our collaborators found that the take off angle for high-level long jumpers increases from about 25 degrees (Carl Lewis, Jessie Owens) as you shorten the runway (ie the slower they go the closer they are able to jump to optimal angle).

The standing broad jump isn't as well studied but jumping without any approach should allow a much steeper angle than the long jump.  I would bet that any athlete broad jumping 3+ meters takes off with a steeper angle.  I imagine that using low-level test subjects probably is the problem (although I can't see the paper -- the model could be great), because athletes incapable of jumping high will actually perform best with low angles simply with hip swing.   If you assume an athlete is capable of vertical jumping 14 inches and then calculate his expected broad jump modeling him as a point at his COM you will come up with a broad jump much worse than he can actually attain simply because he can lean forward moving his COM past his feet and then jump/swing his hips forward and land with his COM behind his feet.   Measuring foot to foot will be farther than the model predicts.  In fact I have trained really low level athletes and they attain their best standing broad jump by bringing one foot off the ground first and stretching it out and then bringing the next off the ground to jump and match it.   Kinda long winded but the point is standing jump is really different than vertical jump as far as the mechanics for low-level and high-level performers.  At your level I would imagine you will hit diminishing gains at your standing jump with that low of an angle.  You are jumping into a sand pit so that might explain part of it though....

Sorry, forgot to attach. Here it is:

http://www.sciencedirect.com/science/article/pii/S0167945704001186 (http://www.sciencedirect.com/science/article/pii/S0167945704001186)

All sounds pretty convincing. I'll give it a try for sure.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 21, 2013, 07:16:02 pm
Wow haven't updated in awhile. Just being lazy really, been a bit demotivated with no gym!

Ran last Saturday. Did the 100m, high jump and long jump. It was a bit of a mess. The high jump started about 40mins before the 100m. I scissored 1.31m pretty easily and was looking forward to getting up to 1.50-1.60m, but they called the 100m so I went over. The electric timing was stuffing up though so we ended up waiting about 40mins (!!) before we ran. I was in heat 4 and by the time we got on the blocks I was just not in a good state to run. Ended up running a crappy 12.3ht, and annoyingly I missed the rest of the high jump because the 100m took so long. Did one long jump but it was rubbish. So overall a pretty crap day. My tib-fib pain had been improving though, only hurt a bit during warmups.

Because I don't have a gym at the moment I did two sessions at home. In a bit of a weird spot with no regular gym for a little bit. My plan was to repeat the power block that got disrupted initially for 3 weeks then test but that's kind of gone out the window unfortunately. Oh well. Time to transition into more jumps and less gym anyway.

Gym x 2:

Dynamic warmup/foam roll etc.

SL squats: 2x5/leg@~5kgs, 2x5/leg@~15kgs

UB, core

15 minutes of HIIT on spin bike (this felt pretty hard, really got a good lactic burn going. Might be a good way to get overall fitness up).

Track:

Dynamic warmup

4x15m falling starts

100, 200, 300, 150, 100 (80-90%)

Pullups: 3x8

This was pretty good way to get my special endurance work going. I also talked to the club coaches who rocked up as I was finishing and they train Mondays and Thursdays. I think I will start training with them as soon as I move closer (two weeks). Probably do one sprint session and one jumps session (long jump and high jump). So next block will look something like:

Monday: track

Tues: gym

Wed: rest

Thurs:  track

Fri: rest

Sat/Sun: either compete or maybe do gym/jumps

I also went to the physio to follow up my tib-fib pain. Basically, it had stopped pinching at the side of my knee during sprints, but the joint itself still felt quite sore. He thought maybe it was just residual inflammation that wasn't clearing properly and put me on 25mg Voltaren for about 4 days. Seems to have done the trick, sprinted last night with no real issues and feel good today.

Here's me running on Sat (in tights). Decent start but I faded bad...

(http://farm6.staticflickr.com/5498/10883194186_83d26be60a_h.jpg)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 24, 2013, 04:22:21 am
Track:

Dynamic warmup

60, 100, 150, 100, 60 (all 95-100%)

Broad jump x 6 (best 2.98m)

3x10 pogos

3x10 tuck jumps

1x5 DL bounds for height

2x4 DL bounds for distance (furthest about 36')

SL bounds: 2x~20m LRLRLR

Core

BW: 77.5kgs

I tried the first few broad jumps with less of a lean and trying to jump a bit higher - but they sucked hard (best about 2.60m). Then tried my usual lean forward while launching and got a lot further. It seems I just jump better that way atm. The sprints felt fast.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on November 24, 2013, 08:56:34 am
2.98m? That's insane

You should film them
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 24, 2013, 08:28:10 pm
2.98m? That's insane

You should film them

Yeah I wish I had got them yesterday. Didn't have anyone to film; I need a phone tripod thing that someone posted awhile ago so I can just film whenever. My best is 3.05m a couple of years ago (https://www.youtube.com/watch?v=X-L4z3xPE9U (https://www.youtube.com/watch?v=X-L4z3xPE9U)).
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on November 25, 2013, 05:20:52 pm
Yeah that's crazy far.  I don't get the double leg bounds though... 36 feet??  If you can jump three meters on a broad jump, that close to 10 feet...  I usually jump closer to 9'6 but I always go well past 40 feet in four jumps; the bound should help you go farther and farther and you should also benefit from the fact that when you do consecutive jumps you jump from where you land rather than go back and put your toes where you heels land (as you would if you were summing single jumps).

Maybe your on to something with the low jumping:

https://www.youtube.com/watch?v=ImXLBmzCRXg

In this video I do a standing jump at 30 seconds and three consecutive jumps at 35 seconds.  You can see from the yard markers that I barely clear 9 feet (maybe 9'3) on the broad jump; but on the multi-jumps I start four feet behind the line and land between the 9 and 10 yard marker (so about 32 feet with each jump going a bit farther).   I think I go a bit higher than you; maybe I do that because it is easier for bounding to jump higher but a low jump might help for standing jump??
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 25, 2013, 07:34:01 pm
Yeah that's crazy far.  I don't get the double leg bounds though... 36 feet??  If you can jump three meters on a broad jump, that close to 10 feet...  I usually jump closer to 9'6 but I always go well past 40 feet in four jumps; the bound should help you go farther and farther and you should also benefit from the fact that when you do consecutive jumps you jump from where you land rather than go back and put your toes where you heels land (as you would if you were summing single jumps).

Maybe your on to something with the low jumping:

https://www.youtube.com/watch?v=ImXLBmzCRXg

In this video I do a standing jump at 30 seconds and three consecutive jumps at 35 seconds.  You can see from the yard markers that I barely clear 9 feet (maybe 9'3) on the broad jump; but on the multi-jumps I start four feet behind the line and land between the 9 and 10 yard marker (so about 32 feet with each jump going a bit farther).   I think I go a bit higher than you; maybe I do that because it is easier for bounding to jump higher but a low jump might help for standing jump??

Yeah that's certainly possible. N=1 but I'm sure now that a lower forward lean is better for me during the single broad jump. I could definitely experiment with adding height during multiple horizontal jumps though. I should add that the 36' was a bit of an estimate (being about ~1-1.5m over the 10m line) were I was doing them. I'll get them on film next time. I wasn't exactly going 100% either so I'm sure I could go a couple of feet further on a max attempt. But my reactivity at the moment is pretty low so I'm not surprised the reactive jumps are less than what you'd expect with my broad jump, haven't been doing much running jumps or bounds with any consistency over the last few months, just trying to get speed and power up.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on November 25, 2013, 07:41:49 pm
not to detract from the ~3m jumps but he's doing them into a sandpit, which is lower (a bit more airtime) and softer than jumping onto turf or grass. still far for sure but not directly comparable with a turf-turf jump.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on November 28, 2013, 06:57:36 am
Did a weak gym session two days ago doing SL squats with bags of textbooks as weights (lol), also did some KB swings and TKEs with a 4kg KB. Also 15 min HIIT training on the bike.

Track:

Dynamic warmup

4x15m falling start accelerations

100, 200, 300, 150, 100 at 80%

BW: 77.5kgs

Soaking wet on the track so kept it pretty easy. I talked to the head sprints coach and it sounds like the group train pretty hard. Track Mon and Thurs, pool recovery sessions Tues and Fri, and gym Wed. Sounds pretty good. Apparently they were doing jump testing on a vertec on Monday which was music to my ears obviously. Can't wait to move in a week so I can start getting involved.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 03, 2013, 07:04:18 pm
Ran last Saturday. Results:

200m: 25.80  :o

High Jump: 1.40m (didn't attempt any more after this because of event clashes)

Shotput (7.26kg): 7.8m

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/aJXYzubF8i/Round04/Yellow-rnd4-SM-individual-3dec13-330pm.pdf (https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/aJXYzubF8i/Round04/Yellow-rnd4-SM-individual-3dec13-330pm.pdf)

I wasn't expecting to go very fast in the 200m...but still, so slow. Just lacking fitness still, I was almost walking across the line. High jump is fun but I don't think I'll get much higher than this without technique training. I'm basically scissoring until about 1.35m, but my flop looks ridiculous. I had one go at the shot put with basically no technique, just standing and throwing from the spot. I'm too uncoordinated to do the full runup throw yet so didn't try.

It's interesting to actually apply the strength you develop in the gym in actual athletic events to see where you're really at. I think a lot of gym-goers think they're pretty strong and athletic but it's not until you actually run a 200 or throw a shot put for distance that you really see your true athletic ability. I encourage all members training for speed and power to get to a meet and do some of the speed and power events. You might be surprised.

Track (Monday):

I went to the track and trained with the club sprinters. It was actually really fun and enjoyable. I found out the coach was an Olympic and World Championship coach  :o so he definitely knows his stuff. He also trains his guys in power exercises like the broad jump, shot put, SVJ, RVJ etc. Sounds like it'll fit right in with what I want to achieve.

Dynamic warmup/800m jog/3x broad jumps/3x standing triple jumps

Run-throughs

Block starts to 40m x 5

100m re-accelerations (in-and-outs) x 4

400m at 75% to finish

BW:77.5kgs

My starting was quite fast, I was getting out and hanging with the fastest guys to 40m. I suffered a bit in the longer stuff but I will definitely benefit fitness-wise from these sessions. I'll plan to do the Monday/Thursday sessions (Thursday is speed endurance) and do jumps on the weekend if I'm not competing. Haven't been to the gym in ages but I'm not missing it at the moment. I'l need the extra recovery time doing more intense track work.

The track sessions are free to attend as a club member, but this guy also offers full-time training for $80/month. The schedule is something like:

Mon: Speed work

Tues: Gym

Wed: Pool recovery

Thurs: Speed endurance

Fri: Pool

Weekends: either competition or gym

Off-season is more gym work and GPP stuff. He gets access to the Uni gym I used to go to and the pool/spas there. It's a pretty interesting idea. I was going to get a gym membership there anyway, but that by itself is ~$65/month. For an extra $15 I get pool recovery sessions and a coach who can do all the planning/periodisation stuff that I try and (probably) fail to do correctly.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on December 04, 2013, 02:11:13 am
Interesting^^^

You should give it a go
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 04, 2013, 03:13:22 am
Interesting^^^

You should give it a go

I think I will. I would be more hesitant because the number one goal is still to increase RVJ to dunk. But I think that because there's emphasis on power and jumping as well as sprinting it could actually be very effective.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on December 04, 2013, 04:56:22 am
Bad luck with the 200m but I know you'll improve it quickly because it's just a matter of speed endurance. If I remember correctly you used to have a 100m pb of 11.35w so you've obviously got the speed to go significantly faster in the 200.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 04, 2013, 07:07:55 am
Bad luck with the 200m but I know you'll improve it quickly because it's just a matter of speed endurance. If I remember correctly you used to have a 100m pb of 11.35w so you've obviously got the speed to go significantly faster in the 200.

Yep I remember that's when I was running around 11.5-11.6 consistently. But even then I never broke 24 sec I don't think. My coach was always saying "you should be running sub-24!" all the time. He made me do so much special endurance work I got sick of training. Hated it. But I think I could handle that type of training better nowadays.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 05, 2013, 05:18:38 am
Track:

Dynamic warmup, 800m jog

4x220m followed by 100m with 10m flying start (2 minutes rest between reps, 10 minutes rest between sets)

Some random cool-down UB weights

BW: 77.5kgs

This was pretty hard but I got through it. The coach timed us for each run so you couldn't sandbag much. I averaged about 29 sec for 220m and 12.3-12.6 for the 100m.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 08, 2013, 06:28:02 pm
Weekend:

30-40 couch deadlifts/squats

About 100 weighted stair climbs/descends

BW: 76.5kgs (losing a bit of weight)

Had to move over the weekend from a second floor apartment. Moving sucks! But it's a good workout I guess.

My dad helped me move all the furniture etc, and he was doing just as much work as me and not getting as tired...I didn't know how he was doing it. He's an automotive engineer and he's worked on cars all his life, plus he built our first house and did most of our second, so he has these giant labourers hands and really strong grip. He does zero weights or anything like that but I can't beat him in an arm wrestle. I wouldn't be surprised if he could bench his BW with no training. Old man strength!
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on December 09, 2013, 08:26:20 am
you should see the old dudes in afghanistan, man. fingers like sausages. they don't really do "firm" handshakes there, it's more of a light touch and then hand to your heart, thank god. i have decent-sized, square hands (dad's side were farmers going way back), but they look like a little kid's in comparison. there's no replacement for just spending all day working with your hands.

this has inspired me to finally get grip trainers. something else to do while watching TV.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 09, 2013, 11:07:35 pm
Yeah, I have one of those near the TV...barely ever use it though haha. Should start doing it.

Track:

Dynamic warmup, 1200m jog

Speed harness work (hard), falling starts

4x40m with block start

3x110m with reaccelerations at 80m

400m at 75% to finish

BW: 76.5kgs

I was a bit off with my starts yesterday. I think I was still a bit drained from moving. Going to the gym tonight  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 10, 2013, 07:22:25 pm
Jumps/gym:

Track:

Dynamic warmup

Broad jumps x 3

Standing triple jumps x 3/leg

3x10 consecutive broad jumps

2x5-6/leg SL bounds

3x40m (yes, 40m) LRLRLR bounds

Gym:


I just followed another guy and did what he did. The group does pyramid sets of squats, with a set of 5 hurdle hops after each squat set, and one of five assistance exercises:

Reverse single leg press to warm up: 1x15/leg@25kgs

Squat: 1x5@105kgs, 1x3@110kgs, 1x2@112.5kgs, 1x1@115kgs, 1x3@110kgs, 1x5@105kgs

24'' Hurdle hops: 5x5 (after each squat set)

Window washers: 30 total (not consecutive)

Incline situps: 60 total

Standing ham curl machine: 1x15/leg

Elbow-to-knee crunches: 60 total

Lying ham curl (SL eccentric)

--------

Powerclean: 8x1@60kgs

Bench: 1x5@80kgs, 1x3@85kgs, 1x2@87.5kgs, 1x1@92.5kgs 1x3@85kgs, 1x5@80kgs

Lat pull: 1x10@75kgs, 1x10@60kgs

BW: 76.5kgs

This was obviously a very intense session for me. I've done all of these types of exercises before but doing them all together was pretty crazy. High intensity bounds followed by squats with decently high hurdle hops, powercleans and a shitload of core stuff. Probably the hardest session I've done this year. Luckily the guys are relatively weak in their squats and they were pretty easy for me even after not having squatted in ~1 month. Everything else was tough. Great fun, If I can keep this type of training up without getting hurt I'm going to be jumping VERY high hopefully. I really have to be careful with it though, very easy to get hurt doing this stuff without proper rest and recovery. I'm at a very low bodyweight at the moment with good relative strength so hopefully I'll be OK.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 12, 2013, 06:11:26 am
Track:

1200m jog, dynamic warmup, run-throughs

Relay practice (passing and receiving a few times)

2x220m/100m fly, 2 mins recovery between reps, 15 mins between sets.

BW: 78kgs

I had HUGE DOMs from the previous session. Luckily we only ran two sets because I was dying by the end.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 15, 2013, 09:31:35 pm
Track - comp:

Ran the 100m and the 4x100m relay. Came last in my heat  :huh: it was the first heat though. Ran 12.30, so a slight improvement over last few weeks. My start was good but faded as usual. Still building up speed endurance. My coach was pretty optimistic though that I can drop under 12sec in a few weeks with consistent training given my lack of fitness. Unfortuntely I'm going overseas over Xmas to Belgium for a month on Dec 22nd so that might disrupt things a bit! Haha. Luckily there's an indoor aths stadium close to where I'll be so I will get some training in hopefully.

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/7e0Ch8Cx8I/Round05/Yellow-Round5-sm-individual-15dec13-830pm.pdf (https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/7e0Ch8Cx8I/Round05/Yellow-Round5-sm-individual-15dec13-830pm.pdf)
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on December 16, 2013, 12:55:18 am
Yeah I've got no doubt you'll be back under 12s pretty quick.

We had state relays on the weekend as well but because Wallace was injured and the rest of my training partners run pros exclusively the only event I got to compete in was the Medley (200,200,400, 800). I ran the 1st 200 leg and my friend Damian ran the second 200 leg and by the end of the first lap we were coming 2nd. Than our 400m runner on the day is actually a middle distance runner so we dropped from 2nd to 4th on his lap and than the guy running the 800m is another long distance runner who usually runs distances between 5km-20k so we ended up coming 4th because he didn't have the speed to catch the runners in front.

Men Distance Medley OPEN
================================================================================
Team Seed Finals Points
================================================================================
1 SAINTS 'A' 3:34.91
1) 67 Frankie Schinella 18 2) 139 Michael Brusnahan 20
3) 195 Angus Brock 22 4) 282 Michael Heron 23
2 WESTERN DISTRICT 'A' 3:36.47
1) 387 Misha Lizoguboff 27 2) 367 Christopher Innes-Wong 27
3) 203 deng bulabek 19 4) 428 Chan Mayol 17
3 PEMBROKE 'A' 3:39.18
1) 229 Jack Doney 16 2) 507 Peter Clayer 20
3) 87 Robert Broadhead 17 4) 359 Matt Rowe 23
4 FLINDERS 'A' 3:41.18
1) 107 Michael Lutz 23 2) 529 Damian Tohl 28
3) 521 Robert Killmier 28 4) 32 Jacob Cocks 19
5 SALISBURY 'A'
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 16, 2013, 07:44:09 am
Yeah relays are great fun. It's probably the thing I used to enjoy most about athletics.

Track:

Dynamic warmup, 1200m jog, run-throughs

Harness work, falling starts etc.

4x40m block starts

Cool-down UB/LB weights

BW: 78kgs

I felt pretty good tonight. I'm not as sore as previous weeks from the training which is good. Finally adapting. We had an easy night because tomorrow there's a 120m handicap club race, also Wednesday is a jumps test/bench test day. We test the broad jump, standing triple, 5xSL bound, DL bound etc. I might also test my SVJ if we don't do it ourselves.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 17, 2013, 05:12:43 am
Track:

Dynamic warmup, 1200m jog

Jumps test

2x broad jump: 2.60, 2.65m ---> did these in flats and had trouble getting good traction. We do it a bit differently to how I've done it in the past with less forward lean emphasis. Best in the group was 2.88m.

Standing triple jump: 8.30m (L), 7.50m (R) ---> got two attempts with my left, only one with right. Very awkward on these.

5x DL bounds for distance: 14.34m --> not bad.

No vertical jumps unfortunately. I did play a bit of outdoor basketball earlier in the day and was skimming the rim on SVJ but obviously wasn't ideal conditions.

Did a 120m handicap race later. Came second in my heat off 10m (110m) and ran 13.0ht, which is actually pretty good for me. Got destoryed in the final, just ran out of gas and the girl who won it was probably 2-3m in front. For some reason she was off 21m despite being a low 13 sec 100m.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 19, 2013, 10:45:40 pm
Track:

Dynamic warmup, 800m jog, run-throughs

3x220m/100m fly double (2 mins rest between reps, 25mins between sets) - times: 30.0/13.0, 28.7/11.95, 28.9/12.24

Cool-down UB weights

BW: 77.5kgs

All I need to say about this session is that it was 40oC  today.  :huh:
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 26, 2013, 04:01:03 pm
In Ghent, Belgium at the moment. The flight was pretty horrible - one 14 hour leg and an 8 hour leg with 2 hour stopover. My joint pain had completely cleared but it came screaming back during the flight. It must have been the altitude and my swollen legs. Shitty sleep as well. It's OK now. I haven't really done much except pushups and SL squats holding the hotel room fire extinguisher lol. There's an indoor track/gym that's very cheap for students (2.2 euro/session) but it doesn't open until 2nd Jan. In the meantime I'll just go to some crappy gym down the road.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on December 29, 2013, 12:16:17 pm
what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on December 30, 2013, 11:55:18 am
what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.

My family has friends here. My parents, brother and gf are living in a really nice apartment in the historic part of Ghent for a month. Beer is huge in Belgium. I don't think it's an exaggeration to say it's amongst the best beer nations in the world. So many amazing brews and alcohol is probably half the price compared with Australian prices.

_______________

Been to the gym twice, have just done total body workouts, BSSs with 20kgs on the first day and bench, RDLs on the other day (no squat racks, just Smith machines). Worked up to a 100kg single on bench. Warmed up with a 1200m treadmill run with stretches like at training. Just trying to burn as many calories as possible to offset all the food I've been forced to eat!

I went to the indoor track today to check it out. It's awesome, a proper international indoor track. The actual track looks open to the public and the gym is what you pay for, but it's cheap. There's a basketball court as well but don't know if it's accessible. Should be fun to do some short-distance sprints and jumps over the next 3 weeks.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on December 30, 2013, 11:06:46 pm
oh man, a whole month. sounds nice. enjoy, don't get too fat off all those suds!  :D
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 03, 2014, 01:31:10 pm
oh man, a whole month. sounds nice. enjoy, don't get too fat off all those suds!  :D

Thanks man! I'm not a big drinker at all any more but it's hard because I really like Belgian/Trappist beers.  :huh:

_______________________________

Got to the track. It was awesome!

Track:

1200m jog, dynamic warmup

3-4 SVJs/RVJs

4x40m block starts

3x60m (timed the video below at ~7.5sec).

http://www.youtube.com/watch?v=VEZNCYPHt3g

Cool-down weights (there's a sweet weight room as well).

BW: 78kgs

Good session, very rusty after having ~1.5 weeks off. Should be able to do a couple more sessions here. My gf/family think I'm crazy to want to train during vacation but tbh, training overseas and using gyms, tracks etc. is just as fun and interesting to me as looking at all the tourist spots. I do enjoy that as well but there's only so many churches and castles to look at!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 04, 2014, 03:08:56 pm
Went to the track again but there was a kids competition on. I forgot that it's not the long school holiday period like in Australia atm. I found an outdoor basketball ring that seemed about 10' and did some jumps. Had about 3 SVJs and 4 DSVJs. SVJs maybe 32'' and DS not much higher. I haven't really been vertically jumping much at all lately so it's basically shit atm. Feel completely uncoordinated and slow! Haha.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 06, 2014, 03:24:57 pm
Track/gym:

Dynamic warmup, 800m jog

4 broad jumps

2xL/R standing triple jumps

2x5 consecutive broad jumps

2x30m LRLRLR bounds

2x6-7 DL bounds for height with power jumper

2x6-7 DL bounds for distance with power jumper

10 min rest

Jumps@~2.65m target (bit crap after all the bounds)

2 SVJs

3 DSVJs

3 DLRVJs

4 SLRVJs

10 min rest

Squat: 1x5@90kgs, 1x3@110kgs, 1x2@130kgs, 1x1@140kgs, 1x3@110kgs, 1x5@90kgs

Bench: 1x5@80kgs, 1x1@90kgs, 1x5@80kgs

Core stuff, TKEs, SL eccentric leg curls, other UB stuff

BW: 78kgs

http://www.youtube.com/watch?v=L0_S02Ru0zI

Stuffed after this. My SL bounding is a bit crap atm, I stumbled near the end of one and nearly turned my ankle. I jumped at a high jump post with markings up to 2.50m, and about 15cm between the end of the tape and the top of the post. Been a LONG time since I[ve properly attempted running VJs. My form is pretty shit for the DL but not too terrible for SL. I am a natural SL jumper after all. Squat was good but I stuffed up the descent of the 140kgs, didn't quite go deep enough. Didn't feel like a 1rm, not bad given I've done one good squat session in the last few months.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 06, 2014, 05:14:40 pm
The trick to reclaiming good form on pretty much all single leg bounds is fixing what the foot does in recovery.   In single leg cycles it's a bit easier to remember to cycle the jumping leg up high but what your doing with your L-R-L-R bounding is common.   Your trailing leg is barely off the ground and not at all tucked near your butt like it should be. 

This causes you to bound from left foot - to right foot and back and forth with decreasing height.   Especially when you use a single arm swing you have to let your levers bring you up so that you can get air time will still getting horizontal travel.   Really focus on holding the pose in the air with your back knee flexed and your back foot high (at about the level of your front knee) in the air and float until the ground comes to you.... Then swing through and drive the quad up and foot back and hold your pose again...  If you focus on that cue you will eventually start to be able to bound high... remember when you are bounding correctly... you should still be elevating while your arm swing is resetting!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 06, 2014, 06:58:18 pm
Yeah the LRLR bounding is sooooooooo difficult for me to understand. Instead, a LLLL bound is easier form-wise.

I am much worse than acole is:

http://www.youtube.com/watch?v=Ho3JljB4d2Y

Granted these are from years ago, but I will do them the same if I try to do them now. Just horrible.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 07, 2014, 12:53:08 am
Yeah the LRLR bounding is sooooooooo difficult for me to understand. Instead, a LLLL bound is easier form-wise.

I am much worse than acole is:

http://www.youtube.com/watch?v=Ho3JljB4d2Y

Granted these are from years ago, but I will do them the same if I try to do them now. Just horrible.

Wow.  I don't know what I just saw.  Sorry, but that really is a strange dance.  A good unilateral jumper like you should be able to do much better if you actually challenged your self as far as distance or height.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 07, 2014, 01:05:06 am
I know... that's so terrible it's just crazy. But I just can't understand the movement. And because I've always jumped off my left leg 32059358958 times in always the same pattern, and never off my right... I just can't understand the movement. I don't know what to do with the arms either. If I use the double arm swing I overload my knee every single time (same in a one-leg vert to the rim). It's like a dance, basically, for me. I just don't get the movement itself.

Remember the specialization thing we talked about? This ^^^ displays it perfectly.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 07, 2014, 03:23:28 am
The trick to reclaiming good form on pretty much all single leg bounds is fixing what the foot does in recovery.   In single leg cycles it's a bit easier to remember to cycle the jumping leg up high but what your doing with your L-R-L-R bounding is common.   Your trailing leg is barely off the ground and not at all tucked near your butt like it should be. 

This causes you to bound from left foot - to right foot and back and forth with decreasing height.   Especially when you use a single arm swing you have to let your levers bring you up so that you can get air time will still getting horizontal travel.   Really focus on holding the pose in the air with your back knee flexed and your back foot high (at about the level of your front knee) in the air and float until the ground comes to you.... Then swing through and drive the quad up and foot back and hold your pose again...  If you focus on that cue you will eventually start to be able to bound high... remember when you are bounding correctly... you should still be elevating while your arm swing is resetting!

Thanks, good advice there. My coach was yelling at me when I did them a couple of weeks ago to keep cycling the leg, I can do it better on LLL bounds but LRLRLR bounds I'll have to keep working on.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 07, 2014, 04:21:14 am
Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 08, 2014, 02:21:54 am
Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.

If I had to put a muscle group I would choose hips.  But it is really activation more than strength.

In general while the calves may be used isometrically cueing calves for bounding is about the worst thing you can do.   If you have heard of "hammer and nail" sprinting mechanics this applies 100x for bounding.  If you imagine swinging a hammer you put a lot of force into it when it is far from nail because thats when the moment arm is longest and you can make a bunch of torque... You don't wait till the hammer is touching the nail and then drive the hammer against the nail....

The force has to begin at the hip when you are bounding (sprinting too but it's a lot more subtle) so while you are in the air with the quad parallel to the ground is where you drive down to the ground hardest...  You smash down to the ground there and pop back up after which you have time to hold your pose (or cycle through in sprinting)... What acole is doing (and what you are doing.... sorta) is landing on the front foot THEN applying force at toe off which drives the foot back behind you and doesn't let you reset...  It's subtle difference but it's pretty big.   
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 08, 2014, 02:40:42 pm
Yeah I don't know why people "naturally" do that... maybe it's a sign of quad dominance of some sort and when exposed to a hip dominant movement we look like idiots or something?

I've also wondered on the reason why we need to keep the foot dorsiflexed when doing plyo movements (say in high hurdle consecutive jumps).

Basically keeping the foot dorsiflexed takes away the calf's ability to really absorb force excentrically because you don't have that excentric range of motion through which the calf can act to decelerate (help in that particular landing motion). Instead, with a dorsiflexed foot I guess maybe it's more the Achilles and quads that load up?

That's one thing I'd really like to understand.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 08, 2014, 05:37:52 pm
Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.

If I had to put a muscle group I would choose hips.  But it is really activation more than strength.

In general while the calves may be used isometrically cueing calves for bounding is about the worst thing you can do.   If you have heard of "hammer and nail" sprinting mechanics this applies 100x for bounding.  If you imagine swinging a hammer you put a lot of force into it when it is far from nail because thats when the moment arm is longest and you can make a bunch of torque... You don't wait till the hammer is touching the nail and then drive the hammer against the nail....

The force has to begin at the hip when you are bounding (sprinting too but it's a lot more subtle) so while you are in the air with the quad parallel to the ground is where you drive down to the ground hardest...  You smash down to the ground there and pop back up after which you have time to hold your pose (or cycle through in sprinting)... What acole is doing (and what you are doing.... sorta) is landing on the front foot THEN applying force at toe off which drives the foot back behind you and doesn't let you reset...  It's subtle difference but it's pretty big.

Right, I'm understanding that better now. Thanks, will try and get the next attempts on film.

____________

Track (yesterday):

Dynamic warmup, 800m jog

6x100@70% (all around 15 sec)

6x60m@80% (~8.5sec)

I felt like doing some tempo work to recover from the fairly intensive session the day before. I haven't really done tempo sprints yet. The group doesn't do them unless you're injured or something. But I read in Charlie Francis' book that tempo should be done 1x/week. Hmmm. Anyway, tomorrow I'm gonna try and do some speed endurance and maybe low-intensity jumps. Gonna be a bit tricky to do the usual speed endurance session I was doing at home because of the smaller track. Might do a 200m/60m set rather than 220m/100m.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 09, 2014, 11:48:03 am
Track:

Dynamic warmup, 600m jog

2x200m/60m (2min between reps, 10mins between sets) - 26.4, 8.0, 26.9, 8.0

3 DSVJs, 3 SLRVJs

http://www.youtube.com/watch?v=DWw9QnQd_Zs

BW: 78kgs

First time running bends indoors. It's quite tricky actually. I definitely slowed down a bit because the 200s were pretty slow. It is pretty cool though.

I don't know exactly how high the roof was that I was jumping at. Looked around 9.5' maybe? Hard to tell. Someone had put tape up to jump at presumably, nearly hit the top marker.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 10, 2014, 10:14:07 am
Yeah I don't know why people "naturally" do that... maybe it's a sign of quad dominance of some sort and when exposed to a hip dominant movement we look like idiots or something?

I've also wondered on the reason why we need to keep the foot dorsiflexed when doing plyo movements (say in high hurdle consecutive jumps).

Basically keeping the foot dorsiflexed takes away the calf's ability to really absorb force excentrically because you don't have that excentric range of motion through which the calf can act to decelerate (help in that particular landing motion). Instead, with a dorsiflexed foot I guess maybe it's more the Achilles and quads that load up?

That's one thing I'd really like to understand.

I don't really follow totally your reasoning... nor necessarily agree with the need to keep feet dorsiflexed throughout the movement.  Your feet are going to go between dorsi and plantar flexion throughout the movement (only exception might be ankling but thats low intensity plyo or warmup)... I don't know why you would try to avoid plantar flexion when your will jump higher farther with toe-off at the end of your ground contacts.

The only point of a dorsi-flexion cue IMO is to try to engrain a whole foot landing rather than a toe first landing and I believe you are correct there but I don't think it's a matter of switching force absorbtion from calves to achilles/quads.  It's more just to allow maximum time for acceleration of the foot and to minimize ground contact IMO.   Landing in plantar flexion requires you to either shorten your stride cycle or land in front of your center of gravity when sprinting; additionally if you land on a plantar flexed foot and go through a whole foot plant and then toe off you are spending more time on the ground and thus absorbing more force and returning less force... Avishek and I got into this the other day about the return forces from landings of different heights and how calculating ground reaction force was not extremely simple; what is true though is the longer time you are on the ground the smaller the amount of force transferred from the landing to the next jump/bound/stride.   Accelerating the whole foot into the ground and rapidly reversing will be best here (the toe off is sort of "free" because the center of mass has already accelerated at this point - it's like a booster and also why vertical jump mats don't make sense), of course some of the landing force will be absorbed and not returned which is why when you teach an athlete proper dorsi-flexed bounding technique the first thing that happens to terrible shin splits.   They get over that though. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 10, 2014, 10:15:50 am
Track:

Dynamic warmup, 600m jog

2x200m/60m (2min between reps, 10mins between sets) - 26.4, 8.0, 26.9, 8.0

3 DSVJs, 3 SLRVJs


Awesome that you found a indoor facility... Is it a 200m banked track or flat?  Flat 200m tracks are crazy hard to run on.  On a flat indoor 200m, the race is over so fast... but your time is always so slow!
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 10, 2014, 10:49:37 am
after we ran those 200s on the flat track at georgetown my left ankle was sore for days.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 10, 2014, 02:03:25 pm
Well yeah but how do you translate the need for someone to plantar flex everytime they jump?

For example when I try to do consecutive vertical jumps of any kind (to the rim, backboard, over hurdles), I suck so bad at them because I ALWAYS land in a plantar flexed foot position after my first jump and I NEVER recover back. So I basically jump, land in a plantar flexed position, have to stop and reset, jump, land in a plantar flexed position, reset etc.

And it's terrible.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on January 10, 2014, 06:17:10 pm
Well yeah but how do you translate the need for someone to plantar flex everytime they jump?

For example when I try to do consecutive vertical jumps of any kind (to the rim, backboard, over hurdles), I suck so bad at them because I ALWAYS land in a plantar flexed foot position after my first jump and I NEVER recover back. So I basically jump, land in a plantar flexed position, have to stop and reset, jump, land in a plantar flexed position, reset etc.

And it's terrible.

Can you post a video?

You are talking about a bunch of things that are pretty different.   I was referring to single leg bounds, triple-jump second phase, etc.   In all of these you have both horizontal speed and the other half of your body to propel you up and must learn with practice to attack the ground with the landing foot which itself will result in dorsi flexion.  Because horizontal speed is so great you it will essentially suck otherwise.  You can learn simply by practicing standing still.  Stand on your left foot and jump up, kick your butt and accelerate the left leg to the ground.  Repeat.  Now start chaining them together.   It might take awhile but I have seen pretty uncoordinated people pick it up this way eventually. 

Now, double leg bounding (over hurdles or not) is a bit different because you have much less horizontal speed.  It's also a little foreign for some people to accelerate their legs down together in a double leg bound.  But again it's a learned skill.  You plantar flex when you land because you jump too far.   You can initially start with double legged bounding with your knees locked... all power comes from ankles, arms, a little hip pop.  Should be easy to plantar flex throughout the duration of the rep.    You can then move to bounds where you keep the distance short so that you can get your dorsi-flexion before landing.  It really starts with the whole body... Which is why I hate the emphasis on plantar vs dorsi flexion.   If you watch my double legs bounds at 35 seconds in the video ( http://www.youtube.com/watch?v=ImXLBmzCRXg&list=TLmaiQP-GpCJLcMA1CmMXJ9B3X8cX2GQ62 ) you will notice that in slow motion when I am descending I load my arms and legs up completely....  Focus on preparing for the next jump while you are still falling, not whether your toes are flexed or pointed... If you prepare for the jump in the air you will naturally flex your toes....   

Finally... Consecutive vertical jumps are a very different beast all together.  Consecutive vertical jumps don't have any horizontal speed to attack the ground with!   Additionally if you are jumping just vertically you can't really attack the ground because your feet are already below your hips.  Remember "attacking the ground" isn't really getting your foot to the ground faster...   That is impossible, once you are airborne you are pulled down by gravity and can't get down any faster, what you can do is move one or both legs in front of your body and accelerate at the hip to swing it under the center of mass....

Thus, If you are trying to achieve short ground contacts on consecutive vertical jumps you will actually land on your toes and your heels will never hit the ground.   If you try to accelerate the hips downward and dorsi-flex you will then fly forward instead of just up on the next jump.  I could be wrong (would LOVE to see a counter-example) but I don't think there exists anybody who is actually so reactive that they can build up height with multiple full effort vertical jumps on a hard surface....  The ground forces from that height that you have to absorb are just too brutal... IMO if you could absorb the force you would be strong enough that you could have jumped higher than that!  This is my experience with depth jumps for sure... I can get higher than my vertical with small boxes 12'', 24'', etc.  But once I try to use boxes that approach my max jump it get's pretty difficult.  Of course a depth drop to jump is much different from a max jump because you don't have to cycle through from extension back to flexion...
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 13, 2014, 06:35:13 pm
Track:

Dynamic warmup, 600m jog

2x200m/60m (2min between reps, 10mins between sets) - 26.4, 8.0, 26.9, 8.0

3 DSVJs, 3 SLRVJs


Awesome that you found a indoor facility... Is it a 200m banked track or flat?  Flat 200m tracks are crazy hard to run on.  On a flat indoor 200m, the race is over so fast... but your time is always so slow!

It's banked. I found it really awkward at first and had to slow up a bit over them. I think I would go crazy after awhile though just running 60s and 200s with two bends haha.

___________

I've been in Germany the last few days. Didn't train while in Munich but here in Berlin there are so many athletics tracks it's crazy. Unfortunately the closest one was also a football club and fairly restricted to the public. I talked to a janitor there and he said most of the football clubs have tracks as well but because the club trains there you can't really use them as running tracks! Weird. Anyway there was an unused pitch about 100m long so I ran there.

600m jog, dynamic warmup

4x100m (two falling starts, two crouch) at 95%, 5 mins rest between

6 SVJs, 3 DSVJs

UB, core SL squats

BW: ??kgs (hopefully still 78)

Freezing cold, probably about 0degC. It's still warm though for the time of year apparently. I wanted to do some starts/speed stuff but in the end just decided to do some 100m repeats to iron out my technique a bit. Video'd some but I'm kind of just a blur anyway so not that helpful.

http://www.youtube.com/watch?v=VWEKUFYHgmg
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 16, 2014, 01:59:13 pm
Track:

Dynamic warmup/800m jog

Starting drills etc.

3x40m block starts

2x60m block starts

UB/core stuff

BW: ??kgs

Pretty good workout. 60s felt decently fast today. I reckon I can get in about 3 more sessions before I fly back. Not looking forward to the flight...

http://www.youtube.com/watch?v=rQ_WgaBqeDM
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 16, 2014, 03:20:09 pm
I don't get how people fly... I couldn't stay in that flying cage a few minutes, let alone hours over the ocean...

Does it go into turbulences etc? I'd freak out at these and at the take off were it accelerates. Just thinking about it makes me freak out.
Title: Re: acole14's journal - DUNK OR DIE
Post by: ian459 on January 16, 2014, 04:28:55 pm
Flying's been proven to be extremely safe. No need for excess worrying.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 17, 2014, 05:59:37 am
This is not about being rational, it's about not being able to cope with all that.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 17, 2014, 06:17:12 am
Flying's been proven to be extremely safe. No need for excess worrying.

no shit, blu. like raptor said, fear of flying has nothing to do with reason. it's like arachnophobia or claustrophobia or any other phobia.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 18, 2014, 07:10:24 pm
Lol. For me I'm not worried at all about the actual flight. I just can't stand the conditions, impossible to sleep, terrible food, cramped, legs start swelling up. Horrible. I'm with a decent airline as well! Just gotta suck it up. It's funny though because I did used to be fairly anxious about flying before I had to do it a couple of times for various things. Then it was like my mind couldn't be bothered with expending the energy to be worried about it any more. Same with public speaking, I was always terrified of that until I had to do it so many times in a year that subconsciously my brain just turned off the anxiety after awhile. So my advice to any members with irrational phobias is to just continually expose yourself to them until your brain gives up trying to be worried about it.  :huh:

_________________________

Track:

Dynamic warmup/800m jog

Broad jumps x 2/standing triple jumps x 2/leg

2x consecutive broad jumps x 5

2x30m LRLRLR

2 SVJs/2 DSVJs/2 SLRVJs at 2.90m target

Squat: 1x5@100kgs, 1x3@110kgs, 1x2@120kgs, 1x1@130kgs, 1x3@110kgs, 1x5@100kgs

Hurdle hops: 5x5

Bench: 1x5@80kgs, 1x3@85kgs, 1x2@90kgs, 1x10@60kgs

UB, core

BW: ??kgs

http://www.youtube.com/watch?v=OUxPtEUMFG8

Felt a bit shit today. Didn't sleep so well. SL bounds felt blah. No change really. Hard to get the cycling motion going at full speed.

Because I hate not knowing how high I'm jumping, I bought a cheap 5m tape measure and measured the roof with the tape. It's 2.90m/9'6'' at the roof, with the tape going up another ~25cm. SVJs were about 3.1m touch for 82cm, best SLRVJ (first one in the video) was a little bit higher, maybe around 3.12-3.13m touch for 84-85cm. Not bad I guess, idk. I've been finding training here at the same intensity and frequency very difficult with all the other travel stuff I've been doing + weird food/eating patterns. Looking forward to going home. I don't know how you do it LBSS!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 21, 2014, 04:13:00 pm
Track:

Dynamic warmup/800m jog

2x220m/flying 60m (no times)

Cool-down UB/core

BW:??kgs

This was pretty crap. I meant to do three sets but I felt pretty nauseous after the second. I've never thrown up during a track session and I didn't want to start in a foreign country in front of a bunch of strangers!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 22, 2014, 07:16:48 pm
Track:

Dynamic warmup/800m jog

Speed drills using PJ (quite a good tool for overspeed drills)

3x40m block starts

2x60m block starts

Few DSVJs

Random UB/core weights

BW: ??

The trip's been great but fuck, am I ready to get back home. Five weeks overseas, out of routine, no foam rolling, no vitamin places to get fish oil or anything like that (been out for two weeks) and just ran out of protein today...
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on January 23, 2014, 04:00:58 am
Your squat form, i envy it!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 23, 2014, 11:09:52 am
Your squat form, i envy it!

Why thank you sir. I wish I had my Romaleos though. Feels a lot different in regular shoes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 29, 2014, 06:33:56 pm
Got through the flight OK. Tib-fib flared up a little again (weird), but not nearly as much as last time. I might take voltaren again if it starts getting bad during training.

Track:

800m, dynamic warmup

Few starting drills, 2x40m starts

3x100m run-throughs around 85%

Pullups - 10,8,8

BW: 77kgs

Did not do much here as I was still pretty jetlagged and it was also around 40oC (around 35o higher than what I was experiencing in Belgium  :huh: ).

______

Track:

400m jog, dynamic warmup

8x70m ramping up to 100%

Cool-down UB weights. I haven't recorded these individually but for me they consist of: 20 window washers w/10kg dumbbell, 10/arm hammer curls w/15kg DBs, tricep kickbacks w/10kgs, 10-15 RDLs with 20kg bar, 20 walking lunges with 10kg bar side twist at the bottom, stair climbs with 15kg plate overhead, 12-15 supine SL cable extensions.

BW: 77kgs

The coach has changed the schedule slightly as the season is past the halfway point. I'll do speed Tues, spd endurance Thursday, compete or light track session Sat and gym Sunday. Now I''m back I can also start fitting in jump sessions during the week at the court near my place. Gotta get my vert back up!

Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 29, 2014, 06:58:16 pm
feet and legs always get fucked up during long-haul flights. don't worry about it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 29, 2014, 07:39:04 pm
feet and legs always get fucked up during long-haul flights. don't worry about it.

Yeah I guess you're the expert on that! It must suck for professional athletes who have to travel a lot but I suppose if they fly business then it would be a bit better.

______________________

I've been meaning for awhile to post some nutrition/diet stuff. My weight and body fat has stayed fairly consistent since I cut a bit of weight (~87kgs to 76kgs) from Jan 2013-Feb 2013. I don't think I need to add any weight over the next few years to achieve what I need to do. Extra weight probably gave me a meniscus injury and I'm not expert enough on nutrition/not taking any PEDs to maintain enough strength to make a heavy bulk/cut worth it. For the next few years I'm only interested in increasing relative strength with maybe a little weight gain (no more than 2-3 kgs).

My diet has become fairly consistent day-to-day so it's easy to throw a bunch of stuff into myfitnesspal and work out an average day:

MealsCalsCarbsFatProteinNa+Sugar
B'fast5077773130040
Lunch4606711245004
Dinner5327284421312
Before bed57764223439146
Other snacks523451196586
Totals2600325591422094108

This is for a training day but off-days are probably the same with maybe a few less carbs/protein from before/after training. I usually hit 2-3 fruit and 4-5 veg, not too much sugar/sat fat and enough fibre, calcium etc. I never really feel hungry during the day and I don't fast at all. Sugars may be a little high for breakfast/before bed maybe. Eating before bed is just something I've always done because I hated being hungry trying to get to sleep. It may or may not be the smartest strategy but I don't think I am suffering too much body-fat wise at the moment.

Supplements include: ~2000mg of DHA/EPA (sometimes less) and 1500mg glucosamine/chondroitin sulphate (not 100% sold on this but because of my previous meniscus issue I take it just in case it helps  - efficacy is definitely overexaggerated but no health risks so nothing to lose really). I think I might take in more carbs than what's listed here because it seems a little low. Not sure. I try and follow the standard carb/fat/protein ratio, I think it pops out to be around 60/10/30. Again, this is just an approximation of the diet but it paints a pretty general picture of what I'm eating.

Other nutrition news: Finally got around to buying some creatine. I've never tried it before but I've always had it in my head as a possible secret weapon to try when I need more inches. I know I'm pretty late to the party here because most members seem to be using it in some way. Got a 1kg of creatine monohydrate for $20 and figured it was time to try it already. From reading journals/bodybuilding sites, the current preferred loading method is just to take 5g a day consistently throughout the year after training or at any time during non-training days, rather than the traditional 20g for 5 days/3-5g for 8 weeks/4 weeks off cycle.
Title: Re: acole14's journal - DUNK OR DIE
Post by: entropy on January 29, 2014, 10:55:15 pm
Other nutrition news: Finally got around to buying some creatine. I've never tried it before but I've always had it in my head as a possible secret weapon to try when I need more inches. I know I'm pretty late to the party here because most members seem to be using it in some way. Got a 1kg of creatine monohydrate for $20 and figured it was time to try it already. From reading journals/bodybuilding sites, the current preferred loading method is just to take 5g a day consistently throughout the year after training or at any time during non-training days, rather than the traditional 20g for 5 days/3-5g for 8 weeks/4 weeks off cycle.

It boggles my mind that guys here like LBSS and acole aren't using creatines. Everyone gains instantly on it. And I agree i like the idea of saving things to push further when you reach your natural limit. I hope you're also using caffeine? It helps a lot in all facets, from performance to recovery. It's a must. For a while i was dabbling in dosing caffeine depending on the intensity of the workout, but now i realise that to be a mistake, because if you take less caffeine on a light day, it means you made that workout a lot harder than it should have been, and what's more, made it much harder to recover from! So now i think caffeine is just necessary. Get a bottle of caffeine pills from bodybuilding.com, it costs like $5 and lasts months. And yeah, creatine daily soungs good. I don't take 5g though, like 1-2g a day, we're just not that muscular (as in kilos of lean mass), but then i take about 1g preworkout and postworkout on workout days. Helps with workout performance, and postworkout for recovery too, taken this way.

Eating carbs before bed isn't bad, it's good! Helps sleep deeper better, so it's not something you should be guilty about. I'd cut out the sugar from breakfast though, just because i like psychologically to know i started off 100% clean, and it's easy to stick to the plan thru the day compared to if breakfast was dirty, just my 2c.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on January 30, 2014, 12:07:06 am
Other nutrition news: Finally got around to buying some creatine. I've never tried it before but I've always had it in my head as a possible secret weapon to try when I need more inches. I know I'm pretty late to the party here because most members seem to be using it in some way. Got a 1kg of creatine monohydrate for $20 and figured it was time to try it already. From reading journals/bodybuilding sites, the current preferred loading method is just to take 5g a day consistently throughout the year after training or at any time during non-training days, rather than the traditional 20g for 5 days/3-5g for 8 weeks/4 weeks off cycle.

It boggles my mind that guys here like LBSS and acole aren't using creatines. Everyone gains instantly on it. And I agree i like the idea of saving things to push further when you reach your natural limit. I hope you're also using caffeine? It helps a lot in all facets, from performance to recovery. It's a must. For a while i was dabbling in dosing caffeine depending on the intensity of the workout, but now i realise that to be a mistake, because if you take less caffeine on a light day, it means you made that workout a lot harder than it should have been, and what's more, made it much harder to recover from! So now i think caffeine is just necessary. Get a bottle of caffeine pills from bodybuilding.com, it costs like $5 and lasts months. And yeah, creatine daily soungs good. I don't take 5g though, like 1-2g a day, we're just not that muscular (as in kilos of lean mass), but then i take about 1g preworkout and postworkout on workout days. Helps with workout performance, and postworkout for recovery too, taken this way.

Eating carbs before bed isn't bad, it's good! Helps sleep deeper better, so it's not something you should be guilty about. I'd cut out the sugar from breakfast though, just because i like psychologically to know i started off 100% clean, and it's easy to stick to the plan thru the day compared to if breakfast was dirty, just my 2c.

Well you're not gonna like reading this...I haven't had any significant dose of caffeine (i.e.>50mgs) for probably close to 2 years. Again, it's something I've been 'saving' for when I really need it. As Kelly Baggett recommends, I was using it sparingly when I was jumping well in 2012. Since I got injured shortly after that, I haven't really used it at all. All my performances since then have been without any stimulants. I have never drunk coffee (which is considered very weird by my scientist colleagues) and don't drink coke or any other caffeine-containing substances so it's not really a big deal to not have any.

What you're saying about having caffeine to make workouts easier and thus easier to recover from makes a bit of sense. I felt having ~200mg of caffeine did help me jump a little bit higher during 2012 jump training. But because I train later in the day I feel it would fuck up my sleep patterns too much. Throw in the other side-effects from long-term caffeine use and it just doesn't appeal to me personally as a regular training aid. Each to their own though of course.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 30, 2014, 08:45:12 am
I personally never felt any effects from creatine. And I used ON Creapure.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on January 30, 2014, 08:46:09 am
By the way - I never drank coffee either.

I've seen my mom how dependent she is on coffee and I was like "thanks, I want no part of that".
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on January 30, 2014, 09:03:47 am
i have been using creatine in my PWO shakes.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 02, 2014, 02:04:07 am
I personally never felt any effects from creatine. And I used ON Creapure.

I have a weird feeling that I'll be a non-responder. No evidence for this, just a hunch. Given it's so cheap there's no harm in trying, but if it was any more expensive I'd prob just lump it in with most other sports/bodybuilding supps that might have some effect but just aren't worth the price.

________________

Track:

800m jog, warmup, run-throughs

5 sets of 120m/80m double, 2 mins between reps, 8 mins between sets

Cool-down UB

BW: 78kgs

This was pretty damn hard. Times were all over the place as it was super-hot. Lots of drop-outs. Quite a few in the group regularly throw up during these workouts. I'm lucky in that regard. I do wonder though if it does more harm than good. Sure, you can finish the workout, but the times drop off and I swear some of these guys are becoming conditioned to spew when they do these sessions. 

Comp:

200m - 25.63

Shotput - 8.11m

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/pf1690TKl_/Round08/Yellow-round8-individual-1feb14-645pm.pdf (https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/pf1690TKl_/Round08/Yellow-round8-individual-1feb14-645pm.pdf)

BW: 77.5kgs

Raced yesterday but it was a bit of a disaster as usual. It was around 38oC and they nearly called the meet off. The actual run felt fine, just slow still. Even though I was never a great 200m runner I should be closer to <25 sec. Taking forever to build up fitness! Very demoralising getting destroyed by HS kids that I beat in the 100m  :huh: .

Track/gym:

Dynamic warmup (+5kg weight vest)

2x5 consecutive broad jumps (+5kg weight vest)

2x5 LLL/RRR bounds (+5kg weight vest)

800m time trial - 2m50s --> did not know we were doing this. It is fucking hot again in Melbourne so I suffered like a bitch.

Power cleans: 6x5 (no reset)@60kgs

In between sets: random BW core, hamstring exercises

Squat: 1x10@90kgs (v. easy)

Bench: 1x10@75kgs (v. hard!)

Good to get back in the gym. The bad news is I'm unfit and weak! The other guy training with me was doing 90kg PCs with ease. My technique is already a lot better though. It's good having a coach who knows correct form. I'm shuddering thinking about how bad my form must have been in the past.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on February 03, 2014, 04:09:19 pm

It boggles my mind that guys here like LBSS and acole aren't using creatines. Everyone gains instantly on it.

Lol.  Yeah that's true.  Except for the people that don't. 

Creatine works.  I contribute to and trust the literature.  But even the best studies of creatine don't show an instant gain for everyone.  When N==1 nothing is guaranteed.  Myself personally I notice nothing from creatine.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 03, 2014, 04:52:32 pm
Me neither. Maybe it's for the types of people that have muscles with too low of a fluid content and creatine improves on that and adds better "leverage" if you will for the muscle fibers to push against?
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on February 03, 2014, 07:52:07 pm
Me neither. Maybe it's for the types of people that have muscles with too low of a fluid content and creatine improves on that and adds better "leverage" if you will for the muscle fibers to push against?

Ehhh...  It probably works by the mechanism supported by all the evidence (more creatine phosphate in the muscle = more alactic ATP).   I doubt the reason some of us don't respond is not because creatine actually works by some until now undiscovered mechanism...

For what it's worth I have multiple anecdotal cases of creatine not working for track athletes speed endurance.  A 200m/400m athlete should benefit most from a longer alactic energy system... but creatine seems to work best in the untrained and those who do little training as far as these energy systems go (powerlifters, etc.)  The only reason I can think is that maybe it's possible that through training one can acquire an efficient enough alactic energy system (and transition to anerobic respiration) that additional creatine does not help, perhaps because the body is beginning respiration after a few seconds anyway, so either you get enough free atp and muscle efficiency to produce the maximum power you body can produce before anerobic respiration through training OR you supplement with creatine to provide the ATP.   As far as training recovery I am not convinced by any study that creatine increases recovery.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 03, 2014, 08:30:27 pm
Me neither. Maybe it's for the types of people that have muscles with too low of a fluid content and creatine improves on that and adds better "leverage" if you will for the muscle fibers to push against?

upvoted for sheer creativity.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 05, 2014, 08:35:14 pm
Well I got my creatine today so we'll see how I'm performing in a month or so. Took 5g after training and another 1-2g before bed. Will take 5g daily for the next week and maybe drop it down to 3g from then.

Track (tues):

1200m jog, dynamic warmup

Starting drills (falling starts, crouch starts)

2x30m block starts

3x50m block starts

Some overspeed work with cable (4 tows, 4 getting towed approx 50m)

Cool-down UB weights

BW: 78kgs

Track/gym (yesterday):

Dynamic warmup (+5kg weight vest)

2x5 consec broad jumps (+5kg weight vest)

2x4-5/leg SL bounds (+5kg weight vest)

Few broad jumps (+5kg weight vest)

8 shotput throws (did some DSVJs at a nearby ring between throws)

Speed squat: 4x15@40kgs in 15 seconds (aim was to do at least 15 reps in 15 secs)

Core/hamstring exercises in-between sets

Speed split jerk: 4x8-14@40kgs in 15 sec (struggled with this)

Power cleans: 1x7@50kgs

Bench: 1x10@65kgs

BW: 78kgs

Very hard training session. I really struggle with the rhythm for the split jerks. Need to practice. Also just very weak at it atm. I was already pretty cooked by the time we were doing shotput throws, only hitting ~31'' for my DSVJs.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 06, 2014, 05:48:08 am
So you're not loading up on creatine the first 4-5 days? I took 20-25g the first few days and then maintained at 5g.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 06, 2014, 08:01:26 pm
So you're not loading up on creatine the first 4-5 days? I took 20-25g the first few days and then maintained at 5g.

I'm not doing that this time. From what I've read, you can just take a 5g dose from the start and maintain that for about a month to fill up the stores. It takes a bit longer than doing a 20g/day load for a week, but A) I'm not in a rush to fill up, and B) although it's generally been shown to be safe, higher doses could possibly have some side effects which I'd rather avoid. I can't remember if I logged this but last year when I got a really bad tension headache and went to ER, my urine sample had creatinine levels just outside the normal range and there was microscopic traces of blood in there as well. Granted, this was about 36h after I repped 135kgs for 6 at 78kgs, which might have caused a high level of creatine-->creatinine in my urine. The blood traces were there up until about 3-4 days later. The doc said elevated creatinine levels can impair kidney function and cause some microscopic bleeding.

At that time, it appeared to be a short-term symptom from the headache. I don't have a family history of kidney dysfunction but just to be on the safe side, I'm just going to stick at 5g a day for awhile then drop to 3g as entropy suggested. It should be just as effective over a long-term period. Would love to hear opinions from the creatine users on this.

______________

Track:

800m jog, dynamic warmup

5x120m/80m fly (20m lead-in): 2 mins rest between reps, 15 mins between sets (35oC). 120m: 14.5sec avg, 80m: 9.2 sec avg

Cool-down UB weights

BW:77.5 kgs

I'm not going to overreact to two days of creatine but I did feel very 'powerful' tonight in the 80m sprints. I could maintain effort for about 10-20m longer than usual. I based this on a training partner who usually gets a slow start but catches me by the 50-60m mark; tonight he was only passing me in the last 10m of the 80m. Making some good progress. Training three nights in a row has left me pretty wrecked though, I've really had to push the recovery hard at nights to keep up.

 
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 06, 2014, 08:42:36 pm
Maybe you were overdosing on protein back then?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 06, 2014, 09:19:13 pm
Maybe you were overdosing on protein back then?

Possibly, I was taking more at that time when I was doing a lot more gym work. Probably not more than 2g/kg BW. At the moment I take about 140g per day. Again, it was a short-term symptom - a few days later it was clean. Either way, I'm happy with a low dose per day just in case.
Title: Re: acole14's journal - DUNK OR DIE
Post by: ChrisM on February 07, 2014, 10:19:15 pm
I've been meaning to start a 5g a day creatine supplement (I'm with you on the 20+ loading phase :/ ) but Ive been lazy/un-dedicated/etc. Very curious to see your results!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 08, 2014, 08:49:57 am
I've been meaning to start a 5g a day creatine supplement (I'm with you on the 20+ loading phase :/ ) but Ive been lazy/un-dedicated/etc. Very curious to see your results!

Yep! We'll see.

__________________

Competition was cancelled today because it was so hot goddamit. So we did a morning training session instead:

Track:

800m jog, dynamic warmup

Starting drills on the bend

4x40m block starts on bend

4x130m re-accelerations (had my last 40m timed twice - 5.0 and 5.1  :huh: )

Cool-down weights

BW: 78kgs


Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 09, 2014, 07:50:52 pm
Track/gym:

Dynamic warmup

2x5 consecutive broad jumps

2x5/leg SL bounds

600m run - 2:00.2

Gym:

6x5 power cleans @60kgs

Accessory core, hamstring exercises between sets

Squat: 1x10@95kgs (still easy)

Bench: 1x10@75kgs (a few failed reps though)

3 SVJs afterwards...felt OK.

BW: 78kgs

Well I've trained 5 times in the last week, definitely more than I'm used to. But I'm holding up OK. The only thing that might be an issue is that my old shin splints on medial L leg flare up a little during the bounds. They usually disappear after that and hurt a bit after training. But nothing too bad, especially given the volume of jumps/bounds/sprints. I was expecting much worse. I've been massaging calves every night and doing some KStar exercises for them as well. No other real injury issues, tib-fib has mostly disappeared.

No competition this week so heading home - plan to do some vertical tests on 10' ring and finally use my home gym! Then there's competition on the next two weeks with the State Championships on the second weekend - hoping to run <12.2 in the 100m.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 09, 2014, 08:10:17 pm
How fast are the 60 kg power cleans?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 09, 2014, 08:41:05 pm
How fast are the 60 kg power cleans?

At first they were fairly slow. They're getting better apparently but I'm still kind of just reverse curling the weight rather than driving it up with hips. The weight isn't really heavy (I'm sure I could do 10-20kg more with crappy form) so there's a bit of a tendency to pull with the arms still rather than do it properly. But it'll take time, I'm fully confident in the coach's instruction so I'll just keep practising under his guidance.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 10, 2014, 03:04:26 am
Yeah, for me, the hardest part is the full (hyper)extension at the hips... I still "shortmove" it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 12, 2014, 06:40:42 am
Track (yesterday):

800m jog, dynamic warmup

Starting drills (falling starts, crouch starts)

4x50m block starts

Cable work: 4x50m puller/4x50m pullee

400m - 58-59 sec

Cool-down UB/core weights

BW: 78kgs

Gym:

Dynamic warmup (+5kg weight vest)

2x5 consec broad jumps  (+5kg weight vest)

2x5/leg SL bounds  (+5kg weight vest)

Speed squat: 1x15@42.5kgs, 2x15@45kgs, 1x15@47.5kgs (all in 15 seconds)

Core/hamstring exercises between sets

Split jerk: 1x10@25kgs, 3x15-18@40kgs (all in 15 seconds)

Power cleans: 7@60kgs

3 SVJs (very low at this stage)

BW: 78kgs

Well I haven't noticed a BW change since starting creatine. My arms do look slightly bigger though. I got a bit of piriformis pain in R glute after all the cable stuff. Wasn't too bad the next day, took a bit of voltaren to get ready for the next training and it was OK. I might not be activating the glutes well enough at the moment, will incorporate more glute bridges during warmups.

Something 'clicked' today doing PCs. I felt the momentum from the second pull elevate the weight more so than usual, and it wasn't difficult to get good rack position in the catch. Starting to put it together.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 12, 2014, 06:42:06 am
So you don't to hang cleans?

Anyway, can you film the cable stuff that you're doing?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 14, 2014, 03:19:11 am
So you don't to hang cleans?

Anyway, can you film the cable stuff that you're doing?

No hang cleans. All we do is power cleans apparently. I haven't attempted to film anything yet. Haven't seen anyone really do it, but I'm planning on bringing up the idea soon. It's tricky because there's a lot of high-school age kids in the group and the Uni gets a bit funny about filming minors.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 14, 2014, 08:47:20 am
Track:

800m jog, dynamic warmup

4x120m/80m w/20m rolling start - average times: 14.5sec/9.2sec --> about the same

Coll-down UB

BW:78.5kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 18, 2014, 07:10:35 pm
Weekend:

I wanted to jump this past weekend but the court I planned to use was booked when I got there (despite me calling earlier). Went to the track around 5PM:

800m jog, dynamic warmup

Starting drills

3x40m block starts

3x120m re-accels

Cool-down UB/core stuff

BW: 78.5kgs

Next day around 10AM I did some SVJs on my vertec. It was a bit wet so I didn't do any RVJs. SVJs were nothing special, around 32''. Probably not fully recovered from the track session earlier. Also used my squat rack, just did some light bench, and some front squats. I think my rack position/strength has improved from doing power cleans. Did 75kgs x 8, which is an improvement already despite not doing them for months. Will post video later.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 18, 2014, 07:13:13 pm
Track (yesterday):

400m jog, dynamic warmup

Starting drills (falling starts, crouch starts)

4x50m block starts

Cable work: 4x50m puller/4x50m pullee

300m - no idea what time

Cool-down UB/core weights

BW: 78.5kgs

Competing in the 200m this weekend and then there's State Championships the week after. There's no qualifying standards to enter (which is crazy) so it means I get an extra 100m in this season despite being shit. Not expecting to make it past the heats  :huh:.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 20, 2014, 10:50:34 pm
Track/gym (yesterday):

Dynamic warmup (+5kg weight vest)

2x5 consecutive broad jumps

2x5/leg SL bounds

5-6 shot put throws

Gym:

Speed squats: 3x15@45kgs/15 seconds

3 assistance core/ham exercises

Push press w/split jerk: 3x20@40kgs/15 seconds (getting better)

3 more assistance core/ham stuff

Bench: 1x11@72.5kgs

Power clean: 3x3@60kgs

BW: 78.5kgs

_____________

Track:

1200m jog, dynamic warmup

2x120m/flying 80m ---> had to pull out because of shin splint pain

Cool-down weights

BW: 78.5kgs

Shin splints on left leg flared up during warmups. My times were a bit slow compared to previous weeks so I decided to pull the pin. It's not too bad, definitely had worse and I'm self-massaging and icing atm. Also starting to take NSAIDs for them (just aspirin as recommended by several guys in the group who've had them before, better than diclofenac or ibuprofen apparently). The training load has been pretty big for the past 3 weeks so I'm not surprised I'm starting to feel it a bit.

P.S. 75kgs x 8 FS from the other day:

http://www.youtube.com/watch?v=UnL9tTvS-Gw
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 23, 2014, 04:43:19 am
Comp:

200m - 25.36 (-0.3sec on last round)

Shot put - 8.82m (+70cm on last round)

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/BcpLTcMqJS/Round10/Yellow-Round-10-Individual-22feb14-700pm.pdf (https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/BcpLTcMqJS/Round10/Yellow-Round-10-Individual-22feb14-700pm.pdf)

My L leg shin splint was a bit sore at start of warmups but faded away. Took 1000mg aspirin before warming up and it seemed to help. Marginal improvement in the 200, still pathetically slow though in the last 70-80m. I ran in heat 2 and I was right up with everyone until about the 120m mark. That's OK, it's just a bit of fun at the moment. If I could get back to my old times I'd be fine with that. The more important stuff is the 100m, vertical obviously, and measures of power like the bounds and shot put throws. Shot put was good at least.

__________

Track/gym:

Dynamic warmup

2x5 consec broads

2x5/leg SL bounds

800m time trial - 2:39sec (big improvement in fitness here)

Gym:

Squat: 4x5@120kgs

In between sets - usual ham/core stuff (window washers x 30, incline situps x 30, elbow-to-knee crunches x 50, standing ham curl machine: 2x15/leg@20kgs, lying ham curl (DL conc, SL ecc): 1x10@25kgs)

Power cleans: 4x70kgs (failed BADLY at this. It was just not working today)

Seated rows, lat pull

Bench: 1x10@75kgs (getting easier)

BW: 78.5kgs

1000mg aspirin beforehand. I wasn't planning on doing the bounds/800m but I felt fine during warmups. I think if I can get through the training with no pain, and treat them at night, hopefully they will fade away. Haven't had any more aspirin since and they feel OK right now. Obviously taking aspirin every session is not feasible, so if it doesn't go away soon I'll stop training for a bit. Pretty decent session, except the power cleans. I don't know why but I just could not pull the damn weight up! I think I was just tired.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 23, 2014, 11:03:01 am
wait so if 100 is more important, why didn't you run the 100 in the comp? was there not a race? sorry if you've already answered that and i just can't remember.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 23, 2014, 08:41:40 pm
wait so if 100 is more important, why didn't you run the 100 in the comp? was there not a race? sorry if you've already answered that and i just can't remember.

Yeah there's two programs that they run - 100/400/1500/LJ/javelin and 200/800/3000/TJ/discus programs (all other events run both times). The comp is every two weeks so you basically get to run a 100m once a month unless you qualify for a different competition held sporadically on other weekends. Because the last 100m round was cancelled I'm only gonna get to run two or three more 100s max before the season ends. And yes, this does suck!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on February 24, 2014, 12:29:48 am
What are you aiming for with 100m by the end of the season?

Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 24, 2014, 10:02:33 am
god i need to move to a place where track clubs that involve sprinting and field events are a thing.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 25, 2014, 05:01:24 am
What are you aiming for with 100m by the end of the season?

I'd be happy with anything sub-12 sec. Might not happen but it'd feel like I'd accomplished something to go from mid-12sec to sub-12 sec.

god i need to move to a place where track clubs that involve sprinting and field events are a thing.

Yeah man. I've enjoyed getting back into it for several reasons:

A) Competitive boost like I used to get playing basketball but less risk of acute injury (i.e. getting hurt by uncoordinated idiots playing pickup)

B) Very compatible with athletic goals (obviously)

C) Get to talk to people about all the cool stuff we discuss on the forum...in REAL LIFE! Lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 25, 2014, 09:18:26 am
(http://24.media.tumblr.com/tumblr_ly54ayDfCu1r76lino1_500.gif)
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 25, 2014, 08:42:45 pm
Haha, anyway I think I remember you saying you'd run a meet sometime soon? I reckon your 60m and 100m would be pretty good.


_______________

Track:

1200m jog, dynamic warmup

A few DSVJs into the sand pit

Starting drills

2x30m block start, 2x50m block start (VERY slow tonight)

3x120m re-accels

Cool-down UB/core weights

BW: 78.5kgs

Got the next two nights off before competing on Friday night (100m) and Saturday afternoon (200m). I'm not expecting to make it through the heats so gotta give it everything for that one race.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on February 26, 2014, 03:02:38 am
Has your main focus switched to sprinting or is it just a phase, like reaching a sub-12 100, going well at those meets etc then re-think things? How is the dunk fever going these days?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on February 26, 2014, 10:19:48 pm
Has your main focus switched to sprinting or is it just a phase, like reaching a sub-12 100, going well at those meets etc then re-think things? How is the dunk fever going these days?

Haha. I was thinking someone might ask me this soon. The simple answer is: yes, I want to still want to throw down bad, really bad. I have been thinking a lot though about the best long-term approach to achieve this, however. As I've learned more about myself as an athlete and training principles in general, my thought process has changed a bit. The relevant facts:

- Reach: 229cm/7'6.5'' reach

- Vertical touch required to dunk a perfectly timed oop w/one hand: 323-325cm/10'7-8''

- Vertical jump required to dunk an oop w/one hand: ~94cm/37''

- Vertical jump required to dunk off the dribble w/ one hand: 100cm/39-40''

- Previous best RVJ: 94cm/37'' (SL/DL) - mid-2012

- Previous best SVJ: ~89cm/35'' -mid-2012 + early-mid 2013

- Training years: ~3 (started this log about three years ago)

*vag might have different opinion on numbers, just rough estimates

For a start, based on my previous results, dunking in any way other than with a full run-up is probably unrealistic. I don't doubt I could get upwards of 40'' SVJ IF I committed a large amount of time (1-2 years) building up my squat KF style. I'm not a freak natural 400lb guy, but I have pretty good natural strength levels and can get to 2xBW squat without much long-term training or weight change (sorry entropy  ;D). That's my main advantage in regard to this 'project' (I'm calling it a project now rather than a quest. Sounds more efficient and less fantasy-like, as if it's just a dream). Dunking off SVJ would be awesome, but to get the dunk I need to be training my running SL or DL RVJ efficiently.

Ideally, I'd like to be able to dunk off one and two. Not fussed about style really. Two hands would be sweet but would require a few extra inches most likely. In the past I've gotten good success with getting my vertical up to around 37'', or just under the threshold for dunking off the dribble. I believe I can get back to those levels and beyond within the next year or so if I can stay injury-free. My training during 2012 revolved around more frequent jump sessions and explosive weights, but the actual structure was not ideal. I probably trained too much for my capabilities at that time, and I didn't know as much about recovery and nutrition as I do now. I ended up getting patellar tendonitis and had to slow down. Then I hit a strength phase for a few months but fucked it up by not programming well, continued to play basketball fatigued and ended up getting injured again.

Last year was a bit scattered, lost the first part of it just getting healthy again, then just worked on strength and SVJ, getting to 2x BW squat. Mid part of the year started to do some running and transitioning into power/RFD stuff and more running jumps, but then found out about the training group and wanted to start doing a bit of track comps as well. Figured it would be a good way to get the good adrenaline rush you get from playing ball but with less injury risk. In hindsight, I probably focused too much on arbitrary numbers last year and probably should have done more jumping. But I don't regret joining the group near the end of the year for many reasons, some of them I already detailed above. They train for speed, power, explosiveness, and there's also a focus on injury prevention. Of course, I know that it's not completely specific to vertical: the emphasis is on horizontal force production over distance rather than vertical force production for height, but there's obviously a fairly strong transfer to vertical force production. Another good outcome from the training is that I'm more confident in my work capacity: the training has been big volume and intensity lately and (aside from some minor shin splints which are manageable), haven't gotten hurt.

Now, last time I checked, my vertical is probably at what I like to call 'baseline', around 32'' for SVJ and not much higher for RVJ (maybe 33''). I plan to do a more thorough test of vertical at a 10' ring soon. I'm not 100% on the off-season plan for the group but I know it involves probably 3-4x gym sessions a week getting diesel strong. I'm talking like 2.5xBW strong in squat etc (there's some real weight-room beasts in the group). That could be cool, and I'll also try and build in a period where jump sessions are the focus (I think T0dday did something similar in his off-season recently). I live very close to a basketball court where I can practice jumps on springboarded floors (better for my knees) and really try and get the vert up.

So, to answer your first question, yes, this is a phase where I'm just trying to become a fast, strong athlete with good power numbers, and then when there's no competitions, start utilising those characteristics in vertical jump improvement again. It's probably the long way around, but there's also part of me that wants to compete in something to keep the juices flowing. Also, it'd be nice to have something else to focus on after I complete the dunk project, rather than just training in isolation.

TL;DR: Still going strong! Dunk coming soon.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on February 27, 2014, 05:43:52 am
Yup, that's what i thought. With much less words of course :D Agree with the whole thing, you are still very young anyway, you have room to experiment with whatever (even vert irrelevant ), even for a couple years and then go back to dunking. And of course, sprinting is anything but irrelevant with jumping, also adds weapons in your arsenal that you would never find in 'traditional' dedicated vert training. Keep it up, see where it gets you!
As for the numbers, i agree. One thing you may keep in mind setting it up in your mind is that, imho if you can palm the ball, you can dunk without lobs while being at 'base of palm at rim' level. It is not exactly off the dribble but it is a runup with the ball in your hands. But then again, having the ball in your hands during plant/jump compromises the armswing so you lose 1-2''. At least that happens to me. So again you need to be able to touch 1-2'' higher without the ball. But yeah, 38-39'' would have you dunking without lobs if you could palm the ball fairly well. Dunking off the dribble is so much more difficult for me. I have experimented and tried to improve that on lower (9'8'') rim. But because i can't palm the ball off the dribble, i had to go to for either cuffed 1-handed or 2-handed dunks. Aka, at least 2-3 more inches needed. I could barely land cuffed 1-handers while being able to SVJ dunk or touch mid forearm off dropstep at the same rim. 2 handers are actually easier off the dribble for me. FML.

Damn, i miss dunking! Soon...
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on February 27, 2014, 09:55:25 am
my RVJ are very, very dependent on the groove that i've greased over the past few months. adding a ball to the mix that i can't palm, so i either have to dribble or hold with two hands, would fuck with me completely. even if i could jump 40" with a full "normal" armswing, i doubt i'd be able to get even my knuckles over the rim with a different groove. that's okay for me because, unlike entropy and others, i don't care about dunking in any situation other than perfect conditions, but it's something for acole to keep in mind as he sets targets. we're pretty similar, after all.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on February 27, 2014, 11:27:05 am
To me, it sounds awesome!

That eccentric control that you're going to gain doing sprints and all the other stuff you're not really accustomed to will give you an "extra dimension" if you will. You might be surprised.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 02, 2014, 08:36:37 pm
Thanks all, it's still gonna be a real challenge but hopefully I'm doing the right thing.

___________

Comp (Fri, Sat):

Well I had just about the worst two runs I've had in my entire life on the weekend. Had the 100m heats Friday night and completely missed my start, came dead last and just did not have any power throughout the race. Ran a craptastic 12.37 FAT with a small headwind. I felt physically OK beforehand but mentally I got a bit psyched out with the high level of competition, definitely a bit out of my league. As a result I was really tentative with my start and just completely blew it. Oh well.

Next day for the 200m during warmups I got a little pinch in my right glute. It felt like the piriformis pain I got in my L leg awhile ago. Massaged it a bit with a rubber ball but it was bothering me a little. I was supposed to be in the last heat out of about 6, but the officials must have stuffed something up because when the first heat went up on the board, my name was on it! So I was sitting in the room waiting, completely unready, and they came in and grabbed me and a couple of other guys and basically said: "You're running now!" Lol. I was a bit flustered but got a much better start. My coach timed me at 11.9 for the first 100m, but from about 120m I just died really bad. Might have been the piriformis pain, but I didn't feel it during the race. I don't remember the exact time but it was high 25s, a complete throwaway race.

I'm still laughing about how badly both races went! But it doesn't really matter in the grand scheme of things. Would have been nice to run the 100m as well as I ran the first 100m of the 200m, but that's OK. Still got one more 100m this season.

In need of anything to make me forget about the comp, the next morning around 8AM I went down to the courts for the first time this year and did a whole bunch of jumps. 5-6 per style, got a few on video (memory card filled up before the SLs but they were basically the same as the DLRVJs).

http://www.youtube.com/watch?v=XhxkzOnmJ_c

Best SVJ looks maybe about ~32-33'' (approx half hand above rim), DSVJs and RVJs were maybe a little higher. Didn't have the best vid angle. Probably not very recovered or best time of day to jump for me either but it was fun. Much work needed on RVJ technique and getting back in the jumping groove again.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on March 03, 2014, 03:01:34 pm
vid is private.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 03, 2014, 06:13:44 pm
vid is private.

Goddammit youtube. Fixed.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on March 03, 2014, 10:07:40 pm
strongly recommend the t0ddday method: don't let yourself add steps to the approach until you're getting more height of the extra step. start with DSVJ, move to one-step, then two-step, etc. you're wasting most of those steps during the run-up.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 03, 2014, 11:43:30 pm
strongly recommend the t0ddday method: don't let yourself add steps to the approach until you're getting more height of the extra step. start with DSVJ, move to one-step, then two-step, etc. you're wasting most of those steps during the run-up.

Yeah it was just to see where I'm at. I don't accelerate until the last few steps so that's where I'll set the limit for subsequent practices.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 05, 2014, 06:32:41 am
Track (yesterday):

1200m jog, dynamic warmup

Starting drills

2x30m block starts, 2x50m block starts

4x120m re-accels

300m sprint

Cool-down UB/core weights

BW: 78.5kgs

Good session but I felt the R leg piriformis strike in the 300m. Not too bad but definitely there. I hadn't been feeling the shin splints at at but I forgot that my body has a rule that there must be at least one nagging injury present at all times! So annoying.

Gym:

Dynamic warmup

2x5 consec broads

2x5/leg SL bounds

Power cleans: 1x7@60kgs, 1x5@65kgs, 1x3@70kgs, 1x3@75kgs, 1x5@70kgs, 1x7@67.5kgs

In between: ham/core exercises

Squat: 1x10@100kgs (felt strong)

Bench: 1x10@72.5kgs, 1x5@82.5kgs

Lat pulldown, chinups

BW: 79kgs

Piriformis was sore this morning. Couldn't touch right leg with right hand and straight back without some pain. Rolled the shit out of it during warmups and it was OK. Hopefully be OK for longer sprints tomorrow.

Competing this Sat, gonna do the 100m and LJ. Hopefully the 100m goes better this time!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 06, 2014, 08:27:43 pm
Track:

1200m jog, dynamic warmup

6x150m - range: 17.4 sec (4th rep) - 18.4 sec (last rep), best 100m split was 11.5ht, not bad at all!

Cool-down UB/core weights

BW: 79kgs (+.5kgs over last week or so)

Felt piriformis a bit during first two reps, but wasn't affecting time. Just gotta run through it. Bit sore today but hopefully will be OK by tomorrow.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 09, 2014, 10:37:13 pm
Comp:

100m - 12.10

LJ - 5.25m (just had the one jump, didn't get run-up right)

400m - 60.50

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/yZ58t849Im/Round11/Yellow-rnd11-individual-10Mar14-930AM.pdf (https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/yZ58t849Im/Round11/Yellow-rnd11-individual-10Mar14-930AM.pdf)

Ran a lot better this week, didn't break 12 sec but did make marginal improvements. I wanted to do more jumping but my coach made me run a 4. I pushed hard but I just have no fitness for 400s atm.

I've been training with the group for about two full months now and have shaved off 0.42 sec from my initial time of 12.52. I still think I could improve it quite a bit though. I've still got a lot of technique and fitness weaknesses. Out of the 10 or so guys who are in the group, I am definitely the most "un-fit" right now in terms of 400m/800m speed, but I'm probably about the 5th or 6th fastest over 100m despite that.  Would be cool to get back to 11.5 sec by end of next season.

_________

Gym:

Dynamic warmup, 6min rowing machine

Squat: Warmup, 1x7@115kgs, 1x5@120kgs, 2x3@125kgs, 1x5@120kgs,1x7@115kgs

In-between:core/ham supplementary exercises

Bench: 1x10@70kgs,1x5@80kgs

Power cleans: 7@65kgs

In between: UB supp exercises

BW: 78.5kgs

I have a few weeks before any comps so I did more volume in the squat. Felt pretty good, like I could do a few more kilos each set.

One thing I don't agree with though is that we do these sessions with less than 24h rest after competing. Some of the other guys were doing sets of triples, doubles and singles at close to their 1RM. I just do what I'm told atm but it seems counter-intuitive to me. Maybe for amateurs it's not so important. I feel OK today, not sore (except piriformis which is improving).
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 12, 2014, 01:02:54 am
Track:

1200m jog, dynamic warmup

Starting drills

2x30m block starts, 3x50m block starts

4x120m reaccels

300m - 41.5 sec

BW: 79kgs
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 13, 2014, 09:49:29 pm
Gym:

Active warmup

Few shot put throws

Power cleans: 1x7@65kgs, 1x5@70kgs, 1x3@75kgs,1x3@77kgs, 1x5@70kgs, 1x7@65kgs

In-between sets: ham/core supp exercises

Squat: 1x10@105kgs

Bench: 1x10@75kgs, 1x5@82.5kgs

DB rows, lat pull

BW: 79kgs

I'm slowly getting more confident with power cleans. Atm it's not really landing on my chest hard and I'm not getting the elbows out and under the bar. I'm more just catching it at my chest and stabilising it with elbows pointed down. It's not a bad thing apparently, the weight isn't too heavy, just have to get more confident with it and work on the rack position.
___________

Track:

1200m jog, active warmup

5x150m, 12mins rest between - 100m/150m split: 11.5/17.5, 11.7/17.8, 11.7/17.9, 12.3/18.6 (had 20mins rest before, tightened up), 11.6/17.6 (all ht by coach)

Cool-down UB/core weights

BW: 79kgs

This was pretty good. I was running by myself but I don't think it slowed me too much.

One more 200m/shotput round in two weeks, and there's also a 100m event next week which I've entered but it has qualifying standards. I don't know if 12.10 is good enough atm, we'll see. Would be good to get another run in. The season finishes with a final state round with all the regional winners. We're definitely in the final but the events are limited to top-3 runners from each club, so I might only be doing the shot put lol.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 13, 2014, 11:26:40 pm
How are you doing your power cleans? From hang or from the ground? Since you didn't say "hang power cleans" I assume from the ground.

If you do them from the hanging position, then I found out that it's best to do singles instead of more reps. For me, whenever I do even two reps the amount of fatigue I get in my hands becomes a very limiting factor in actual power expression in the clean itself. The bar starts to feel heavier and heavier every second I stay with it in my hands and the arms start to wander around in bad, weird positions.

So today I did singles (3x1 instead of 1x3) with like 20 seconds or so breaks in between, and all my reps were explosive and powerful. Just something to think about.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 16, 2014, 07:10:58 pm
How are you doing your power cleans? From hang or from the ground? Since you didn't say "hang power cleans" I assume from the ground.

If you do them from the hanging position, then I found out that it's best to do singles instead of more reps. For me, whenever I do even two reps the amount of fatigue I get in my hands becomes a very limiting factor in actual power expression in the clean itself. The bar starts to feel heavier and heavier every second I stay with it in my hands and the arms start to wander around in bad, weird positions.

So today I did singles (3x1 instead of 1x3) with like 20 seconds or so breaks in between, and all my reps were explosive and powerful. Just something to think about.

Yeah they're from the ground. Usually we do them without much rest in between but if you have to reset then that's better than failing the lift.

__________

Gym:

Dynamic warmup

3x5 consec broads

2x5/leg SL bounds

Squat: 1x7@115kgs, 1x5@120kgs, 2x3@125kgs, 1x5@120kgs, 1x7@115kgs

In-between: ham/core supp exercises

Power clean: 7@65kgs

Bench: 1x10@75kgs, 1x5@85kgs

In-between: DB rows, lat pull

BW: 79kgs

Everything felt pretty easy today, probably because I had a day off from running yesterday. Injury-wise, shin splints are pretty much gone but if I'm not careful they will definitely come back. Have to watch the bounding and jumping work. Piriformis is still kind of there in the mornings, it loosens up during warmups and doesn't bother me too much. I suspect it's linked to my lower back, which is probably tight but just don't feel it. Definitely improving, but slow. Need to stop being slack and get a proper DT massage.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 18, 2014, 08:28:22 pm
Track:

1200m jog, dynamic warmup

Starting drills

1x40m block start, 2x50m block start

Cool-down UB/core weights

BW: 79kgs

I got an easy session tonight because I got into the race tomorrow night. Looking forward to it, it's at the same track as the State Champs were held at so I can make up for my crappy run there.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 19, 2014, 08:43:01 am
Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

http://www.youtube.com/watch?v=zkl6Nn8n_Ow
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 19, 2014, 09:02:52 am
You can just look at this as a learning experience, no need to stress too much about it.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 19, 2014, 08:10:45 pm
You can just look at this as a learning experience, no need to stress too much about it.

Haha yeah of course, I always get annoyed when I'm not running a better time or jumping consistently higher. I know it doesn't work like that but it still pisses me off. Overall I'm pretty happy I've been able to jump into fairly tough mid-season athletic training and not get hurt, as well as run some decently acceptable times, not too far off my all-time bests. And of course, as I've stated before, I'm hoping the increased power/speed base that I'm developing will eventually carry over to a new level of running vertical jump power. We'll see soon.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on March 20, 2014, 05:03:10 am
In my opinion, it definitely will. Doing all that running will make you reactive, meaning - you'll be better at controlling your bodyweight and you'll have better eccentric control and return.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 20, 2014, 08:56:48 pm
Track:

1200m jog, dynamic warmup

6x150m, 12 mins rest - 100m/150m split was slower this week, avg of around 12.2/18.3sec

Cool-down UB/core weights

BW: 79kgs

This was pretty brutal. I was really tired from the previous night for some reason. Just felt like a pile of bricks hitting the track.

Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 24, 2014, 11:00:33 pm
Gym (Sunday):

Dynamic warmup, stretching, 6min rowing machine

Squat: 1x3@130kgs, 1x2@130kgs, 1x1@135kgs, 1x2@135kgs, 1x1@140kgs

In-between: supp ham/core exercises

Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs

In-between: DB row, lat pull

BW: 79kgs

Today I did what the coach calls 'confused' lifts for squats, 3,2,1,2,1 with a weird weight progression. The 140kg single felt really fast and easy. Maybe could do another 10-15kgs, which would be around PR levels.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 26, 2014, 10:26:16 pm
Had my usual training Tuesday and did some block starts on the bend. My left foot felt a bit sore prior to this and I think these aggravated it a little. Then did some 120m re-accels and it definitely hurt a bit afterwards. Walked home and iced it but the next day it was fairly sore. Luckily I could work from home and just RICEd it all day and stayed off it. Today it's still a bit sore but I can limp around OK. I think I should have got new spikes awhile ago because I've been using the cheap pair I got last year for training and comps, and they don't have a heel. Apparently sprinters should train in middle distance spikes with heels to prevent this from happening  :huh: well, I know now.

I'm 99% sure it's just a plantar fascia strain, should be OK in a week with just icing and then massage when the swelling's gone, but can't run until then. I did have a 200m on tonight but will just go and do the shotput or hammer just to qualify for the final in 2 weeks.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on March 30, 2014, 04:33:32 am
My foot has improved a lot in a few days. I'm pretty sure it's just a strain and will be OK in a few more days. Yesterday I did a HIIT bike session with supp UB/LB exercises in-between. Bike was 5 sets of 10 on/30 off with resistance, pretty tough.

Gym:

6 min row, 15 min stretch

Squat: warmup, 1x3@130kgs, 1x2@135kgs, 1x1@140kgs, 1x2@140kgs, 1x1@145kgs, 1x2@140kgs, 1x1@145kgs, 1x3@130kgs

Usual supp exercises in-between

Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs, 1x1@100kgs ( :personal-record: for wide grip bench)
 
DB row, lat pull

BW: 78.5kgs

Foot didn't bother me during lifting. Squat felt good again. 145kgs felt really easy. I wish I could have done some SVJs but will be patient.
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on April 01, 2014, 01:20:43 pm
Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

http://www.youtube.com/watch?v=zkl6Nn8n_Ow

Which one are you? 
Title: Re: acole14's journal - DUNK OR DIE
Post by: Mutumbo000 on April 01, 2014, 06:24:55 pm
Bad luck with the race but it's good that you're out competing again and props for getting a video.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 01, 2014, 07:21:47 pm
Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

http://www.youtube.com/watch?v=zkl6Nn8n_Ow

Which one are you?

Good to see you back man! Lane 9, closest to cam (thanks for making me watch it again lol).

Bad luck with the race but it's good that you're out competing again and props for getting a video.

Thanks mate, hopefully with a good winter off-season I can drop down under the 12s finally.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 03, 2014, 11:00:58 pm
Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Wed - gym:

Shot put throws

Warmup exercises

Power clean: 1x7@65kgs, 1x5@70kgs, 1x3@75kgs, 1x3@77kgs, 1x5@70kgs, 1x7@65kgs

In between: ham/core supp exercises

Squat: 1x10@110kgs

Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs

In between: DB row, lat pull

BW: 78.5kgs

Thurs: More bike (15sec on, 30 off x 3, 5 sets) and supp exercises

My foot is feeling pretty normal. I'd say it's 90-95% there. I could jog and run if I had to, but because there's only the competition final on next week and I'm only doing shotput, the coach said to just let it heal fully and don't bother sprinting again for another week or so. If it's fine next week then I may do a 200m in the final but no big deal if I don't.
Title: Re: acole14's journal - DUNK OR DIE
Post by: vag on April 04, 2014, 05:32:56 am
Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run).  :highfive:
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on April 04, 2014, 11:55:26 am
What was the time of the winner of the heat?  The Internet has done some crazy things to sprinting!  I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 04, 2014, 10:05:26 pm
Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run).  :highfive:

Stationary with resistance around the top level for the efforts. I really recommend them. They really fatigue your anaerobic system without training the aerobic too much. We prob don't 'ride' over 2km total.

What was the time of the winner of the heat?  The Internet has done some crazy things to sprinting!  I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!

11.31 I think. I does kind of look funny from that angle I guess!
Title: Re: acole14's journal - DUNK OR DIE
Post by: T0ddday on April 05, 2014, 02:56:51 am

11.31 I think. I does kind of look funny from that angle I guess!

Wow.  If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape!  Is the angle of the video funny.... because it looks like you are losing by at most 5 meters....  Losing by more than a second and only being 5 meters behind means you are extremely gassed!  That's how the end of a 400m might be... not a 100m!   Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential.  Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time.  Get your coaches to make you throw up a few times and you will be at 11.6. 
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 06, 2014, 04:01:22 am

11.31 I think. I does kind of look funny from that angle I guess!

Wow.  If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape!  Is the angle of the video funny.... because it looks like you are losing by at most 5 meters....  Losing by more than a second and only being 5 meters behind means you are extremely gassed!  That's how the end of a 400m might be... not a 100m!   Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential.  Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time.  Get your coaches to make you throw up a few times and you will be at 11.6.

Yeah gauging on how close I seemed to be to the leaders I thought I had run a decent time...but then I saw I'd lost by over a second! Well, great minds alike because the plan for me over the winter to do exactly what you said...hopefully next season I can start running some competitive times. I don't expect to suddenly become a nationals qualifier but just to run at a semi-high level race and not get pumped would be nice. Thanks for the encouragement.

________________

Sat: more bike, slightly longer intervals (15,10,5sec efforts/20-30sec rest x 3 for 5 sets), supp exercises in-between

Sun: No gym training so jumped at the courts. Just kept it at SVJs and few DSVJs. Best SVJ was a slight improvement on last time out, around 33.5''. I'm not surpised as my squat strength has gone up recently. If I could be bothered, I'd go back and compare all my SVJs with approx. 1RM full squat. I reckon it'd line up pretty linearly.

~15 SVJs

5-6 DSVJs

Other low level jumping drills (pogos, few box jumps)

http://www.youtube.com/watch?v=HKFAexUElzM

BONUS CHALLENGE REQUEST: I'm talking to the basketball bros here (entropy, CHrisM, Raptor etc). See if you can beat my best FT stretch from today (11/12):

http://www.youtube.com/watch?v=AfHEexP4PUg

I'm guessing this will go down pretty easily, not bad though given I haven't shot a basketball consistently for nearly 12 months.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 06, 2014, 09:19:56 am
Google (66.249.64.243)   04:02:05 PM   Viewing acole14's profile.

On my site, haha :P
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 06, 2014, 11:37:24 pm
Google (66.249.64.243)   04:02:05 PM   Viewing acole14's profile.

On my site, haha :P

Sorry man, I have no idea what you're talking about!
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 07, 2014, 08:33:40 am
Nothing, some google bot was viewing your profile on my forum :D

See, you're a very important member of it!
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 08, 2014, 10:16:20 am
Nothing, some google bot was viewing your profile on my forum :D

See, you're a very important member of it!

Haha, weird. How's the site going btw? You doing anything to promote it on yt or anything?
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 08, 2014, 02:11:12 pm
I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 08, 2014, 10:03:09 pm
I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.

Yeah that sounds like the best way to do it. I'm interested to see how it goes. You've got some solid articles there btw  :goodjobbro:
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 09, 2014, 04:53:57 am
Thanks man. The thing with my articles is that they aren't "backed up" by science in the traditional sense. They're just what I learned over time from experience and what I extrapolate through (my) logic. I don't have references to point to etc after I write an article.

So it's more like broscience, but hopefully they do make at least some sense. I think at least they're a different "kind" of writing... I tend to write about stuff that you can't really find anywhere else, about small details that aren't usually discussed etc. That's the way I approach it.

And being an overanalyser, that's easy for me to do.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 13, 2014, 05:07:01 am
I got a double whammy eye infection+cold/flu-like symptoms at the start of this week so training was pretty weak. But my foot is still being rather slow to get to 100% and I've been shut down for the season anyway (was only this week left so no big deal). If I have one weakness it's that I'm always getting eye infections. Before 2011 I had never got one, but since then I have probably got 1-2/year. Also, my immune system goes a bit overboard when I get them and they're usually accompanied with a cold. Really fun stuff  :wowthatwasnutswtf:

And yeah, my foot is still pissing me off. I trained Thursday and tried a warmup lap but it was bugging me still when I tried to stride out/forefoot strike. Inflammation is taking a while to clear. But it is progressing. Have to be patient with it. It's just annoying to go from limping the day after to walking fine the next day after, but then two weeks where it just slowly improves. I haven't taken any NSAIDs for it yet, am going to the physio tomorrow and will see what he recommends. I can jog lightly, do SVJs, DSVJs, shoot around, and lift without issue. Can do drills but it hurts a bit before going away once I'm warm. Haven't bothered trying sprinting yet.

Jumps/gym:

Dynamic warmup

6 SVJs

6 DSVJs

2hrs later

Gym warmup

Squat: 1x3@120kgs, 1x2@120kgs, 1x1@125kgs, 1x2@125kgs, 1x1@130kgs, 1x2@130kgs, 1x3@125kgs

In-between: ham/core supp exercises

Bench: 1x5@85kgs, 1x3@90kgs, 1x2@92.5kgs, 1x1@97.5kgs, 1x1@100kgs, 1x3@80kgs

In-between: ham/UB supp exercises

I probably did a bit much today but there's a slot Sunday 8AM-10AM where the court is free and it's always empty. I have gym afterwards so recently I have just done one or the other, but given we've just been lifting only on Sundays lately, thought I would double up. Felt OK, I hadn't squatted in a little while and was still feeling a little sick so just did what another guy did. I tried all the reps full paused to make up for it, pretty tough.

The jumps: ~33'' for my best SVJ, and I swear I had one really good DSVJ where I could wrap all fingers around rim (~34'').....but of course I missed filming it! Oh well. The rest were around SVJ level. No running jumps obv.

http://www.youtube.com/watch?v=7H0ZRN2W4BY

The next three weeks are very light (gym stuff only I think), then we start doing the winter program. Will have to wait for the details to see how I can fit in jumps. There are a lot of jumping drills apparently so that could be good. Wait and see.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 17, 2014, 10:28:59 am
Gym:

6 min row warmup, warmup exercises

Power clean: 1x3@75kgs, 1x1@77kgs, 1x2@77kgs, 1x1@80kgs, 1x2@80kgs, 1x1@85kgs, 1x3@70kgs

In between: supp core/ham exercises

Bench: 4x5@75kgs

In between: lat pull, calf raises

Vid of 85kg PC (sorry for the shitty quality):

http://www.youtube.com/watch?v=2qakQyfkmQI

Not the best form still but the weight did not feel challenging, Need to dip down a bit more under the bar, and more elbow/shoulder flexibility to catch it on the chest better.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 17, 2014, 11:42:35 am
It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 20, 2014, 06:08:29 am
It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.

Yeah I noticed that. I really am just bicep curling the weight up atm. I thought the coach would be more strict on me but he's happy if the weight is going up in a non-dangerous way (i.e. no rounded back) whilst I'm slowly putting it together. I know what I should be doing, just a matter of repetition.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on April 20, 2014, 03:06:38 pm
Yes ^^^
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 25, 2014, 07:50:05 am
We had the week off over Easter. Went for a jog with some sprints mixed in on a grass oval on Sunday. Foot felt a bit sore initally but got better. Felt OK afterwards. Diclofenac didn't do much, but it's getting there anyway. I went to the physio again and he did more work on my calves. I think a lot of the nagging problems I've had lately are linked to tight calves. I work on them every night but just self-massaging them, haven't been foam rolling because it's awkward and I felt it wasn't doing anything. But I have been foam rolling them hard the last week or so and I think they actually respond better to that than self-massage. Will keep it up. For the record, my problem areas that pop up during high-intensity sprinting/jumping work (e.g. last few months) are:

- Tight lower back --> piriformis --> work with hockey ball and rumble roller every night

- Tight calves --> shin splints, plantar fasciitis --> roll calves hard with rumble roller, feet with softball

- Knee issues --> haven't been bothering me lately (knock on wood) but make sure hams/glutes are firing and not too much jumping in short periods.

Gym:

5 min row

Power cleans: 10@50kgs, 5@70kgs (just practicing form)

Squat: 1x6@60kgs, 1x5@80kgs, 1x5@100kgs, 1x5@120kgs

In between: usual supp ham/core exercises

Bench: 4x10@70kgs (failed last rep of last set, burned out)

In between: back/shoulder

BW: 78.5kgs

Just a do-whatever-you-want session. There's gym on Sunday then we have the whole week off until the following Sunday. That's when we start the Winter program. I only know what's happening for the first month or so:

Monday: Off

Tuesday: Track - drills and tempo

Wed: BW weights (lots of pushups, situps, chinups, pullups  :huh: - might struggle here initially)

Thursday: Same as Tuesday

Fri: Pool or Off

Sat morn: Hill sprints

Sun morn: Basketball court - med ball throws and JUMPS !!!  :ibjumping:

It'll change to gym work and track stuff after this. There's also 4 weeks of plyos in there somewhere. The cool thing is we book out the indoor basketball court on Sunday for an hour to do medicine ball work and low level jumping drills. I will plan to do some rim jumps before the session as well. There's a lot of low-intesity running so I have to make sure I'm healthy going in. Will be paying attention to all my issues as listed above. I'll also be interested to see how I go with little gym work for awhile.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 26, 2014, 09:06:34 am
Did a bunch of jumps today at 10'. Had a small improvement on SVJ, touched around 4'' up hand for ~34'', not bad, only an inch or so off PR levels. I wish I could say the same for other jumps. Tried one SLRVJ at full speed but foot said no.

http://www.youtube.com/watch?v=5x4ndgE__FE
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on April 30, 2014, 10:50:47 pm
Went to the gym Sunday and last night (Wed) during this rest week. Did 4x10@85kgs Sun and 4x10@90kgs Wed for squat, both fairly easy. Foot is nearly there, I did the active warmup and stride-throughs last night and while it did hurt a bit near the end, it feels better today. I've noticed when I bend the toes back and rub along the medial arch it feels like bubble wrap. Heaps of adhesions there I guess. Getting a massage tomorrow then Sunday is the start of the winter training program.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 04, 2014, 04:59:10 am
Basketball court:

Warmup shootaround

5-6 DSVJ dunks on a bent ring (estimating around 9'8''-9'9'' range)

Court session:

Warmup jogs, skips

Dynamic warmup drills

Skipping: 5x20sec skips - regular, high knees, alternating single leg, straight leg bounds

Med ball throws: Overhead x 6, forward x 6, 2x25 crunch throws, 2x15 twists

2x5 DL bounds for height, 2x5 for dist, 2x20m LRLR bounds

Stretches, static holds etc.

Few more dunks afterwards

BW: 78kgs

This was a fun session. There's lots of good stuff in it. Eventually we also work in more hurdle hops and other jumps. There was a ring that's obviously been jammed on a bit and was able to throw down a two-hander off drop step pretty well. I don't know how high I was getting but damn it felt good just to dunk something. Even though the ring was a bit lower it was still cool. If I could get whatever the difference is between the ring and a 10' ring on my DSVJ I could get a (weak) two hander - fuck that would be sweet!

Got jealous of the taller guys as usual jamming off the bounce on 10'. There's one guy in particular who's such a 'weird' athlete. He has barely any muscle on his legs but he is just a freak power athlete. He can jump effortlessly off one and two legs. Always wins the jumps testing and jumped >13m in his first triple jump comp a few weeks ago. He's fast too, runs awkwardly but the coach says he's got the second fastest 0>30m of anyone he's ever coached (30+ years of coaching).
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on May 04, 2014, 09:44:15 pm
that guy can go jump in a lake.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 07, 2014, 10:32:36 pm
that guy can go jump in a lake.

Yeah he sucks.Damn these naturally gifted athletes with their awesome genes and optimal biomechanical leverages!

__________

Tues:

1200m jog, dynamic warmup

100m marching drills with ankle weights x 5

4x60m 80-85%

Cool-down UB weights

Wed:

Warmup

1200m time trial - 4m50s (last  :huh: )

Circuit work:

Pullups: max

Situps: 25-30

BSS: 1x15/leg@15kgs

Dips: max

Leg overs with side twist: 15

Clawing drill: 15/leg

SL quarter squats: 15/leg@15kgs

Ring pullups: max

DB squats: 15@15kgs

Pushups: max

V-situps: 10

Fartleg:100 sprint-100 jog-100s-100j-200s-200j

Then do the whole circuit again. We eventually build up to 4 sets and 3 fartlegs  :huh:

BW: 78kgs

Two good sessions to test out my foot. It felt a bit sore during the sprints on Tues but not too bad. A bit of swelling the next morning but overall OK. The Wed session is for fitness and I really struggled during the runs. Foot wasn't too bad again, but fitness is severely lacking. Interested to see how I'll go over the full winter program getting fit. I don't think it will interfere with jumps because we still do a lot of explosive work (jumps/medball throws/sprints), and the fitness stuff isn't super long, slow stuff. Hopefully it'll also help me stop picking up these little nagging injuries as well.
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 15, 2014, 09:42:49 am
Whoa I've been slack updating. Last week:

Thurs - same marching drills as Tues w/ankle weights and 4x150m at 80-85%

Sat - 5 sets of sled dragging drills (16kgs) then 220m sprint

Sun - same indoor circuit, skipping, med ball throws, jumps, core, dunks on lower ring

Tues - marching drills with ankle weights, 4x60m 80-85%

Wed - 1200m time trial (4m30s - big improvement), fitness circuit x 2, 2 laps sprint-jog

Thurs -  marching drills and 5x150m@80-85%

BW: ~78-79kgs

These sessions have been really good. Getting fit. Running jumps are getting better as well. I just need to stay on top of all the niggles though. Shins are a bit sore with all the running volume.
Title: Re: acole14's journal - DUNK OR DIE
Post by: LBSS on May 15, 2014, 10:40:23 am
how do you feel like sprinting has carried over into running jumps?
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 18, 2014, 02:25:09 am
how do you feel like sprinting has carried over into running jumps?

Tbh I haven't really tried running jumps lately just to be safe with my foot. I talked to my coach about it and he said he's generally seen increases in running vertical jumps corresponding with increased performances in acceleration and top speed in the 100m. Most of his top guys will naturally attempt SLRVJs when we dunk in the gym (well they dunk and I watch), and they get up. So hopefully it'll help me as well. As I've mentioned before, when I was 16-17 I was jumping ~35'' and nearly dunking off SLRVJ with just my 100/200m training, probably weak as a kitten back then.
Title: Re: acole14's journal - DUNK OR DIE
Post by: Raptor on May 18, 2014, 06:15:44 am
That's why it annoys me as hell when I see Usain Bolt always trying to dunk off two feet... I would LOVE to see him jump off one leg to the rim... imagine Bolt, at his incredible length and strength and power, jumping off one. He should be dunking like crazy from beyond the free throw line, assuming he could stabilize the jump at very high speeds (which he should).

I mean think about it - even with Bolt running at what, 80%? he would still be faster than any dunker ever... imagine him jumping at that speed off one
Title: Re: acole14's journal - DUNK OR DIE
Post by: AGC on May 18, 2014, 09:11:49 pm
Yeah that would be crazy. He looks uncoordinated in that windmill dunk video in MSG but I imagine that's only because he never practices dunking. With a few weeks practice he'd be flying.

_________

Saturday: sled work (5 sets dragging 16kg sled ~60m, high knee drill for 50m then high knee pump fast for last 10m) followed by 5x50m sprints, then 220m run. Cool-down UB after. Felt shins a bit jogging in flats, spikes actually felt better.

Sun: Some dunks on the <10ft ring, th