Author Topic: AGC's journal  (Read 291869 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #285 on: June 12, 2012, 09:56:11 pm »
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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.
« Last Edit: June 12, 2012, 10:45:21 pm by acole14 »

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #286 on: June 13, 2012, 07:39:23 am »
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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).

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #287 on: June 14, 2012, 12:42:14 am »
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #288 on: June 15, 2012, 01:23:07 am »
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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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #289 on: June 17, 2012, 11:27:40 pm »
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Jumps 2:

5 SVJs

8 DSVJs

4 DLRVJs

4 SLRVJs

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #290 on: June 18, 2012, 01:42:06 am »
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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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #291 on: June 19, 2012, 05:38:12 am »
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Track:

Warmup

3x50m sprints @100%

DL bounds for height: 2x6

DL bounds for distance: 2x6

SL bounds: LRLRx3x30m

Pogos: 3x15 (high intensity though)

Harvey

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Re: acole14's journal - DUNK OR DIE
« Reply #292 on: June 20, 2012, 02:14:17 am »
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Have you got any recent vids/YT channel?
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #293 on: June 20, 2012, 03:25:33 am »
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Have you got any recent vids/YT channel?

Yeah a few, check one page back.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #294 on: June 21, 2012, 03:43:22 am »
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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

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #295 on: June 21, 2012, 05:35:06 am »
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Why do you have a lower 1RM in the power clean than me? wtf...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #296 on: June 22, 2012, 12:29:24 am »
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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.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #297 on: June 22, 2012, 02:26:28 am »
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #298 on: June 24, 2012, 08:52:49 pm »
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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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #299 on: June 28, 2012, 06:09:05 am »
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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.