Author Topic: AGC's journal  (Read 291534 times)

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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #360 on: August 13, 2012, 07:53:28 am »
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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.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #361 on: August 13, 2012, 08:01:23 am »
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MEBM makes me pass out. Unless I'm doing half squats instead of full squats with it.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #362 on: August 13, 2012, 08:55:52 pm »
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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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #363 on: August 14, 2012, 07:38:49 am »
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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%)

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #364 on: August 16, 2012, 03:43:42 am »
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #365 on: August 17, 2012, 01:13:32 am »
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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).

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #366 on: August 17, 2012, 10:35:57 am »
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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.
Muscles are nonsensical they have nothing to do with this bullshit.

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vag

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Re: acole14's journal - DUNK OR DIE
« Reply #367 on: August 18, 2012, 04:20:11 pm »
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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.
:-*
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #368 on: August 18, 2012, 09:46:48 pm »
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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.

vag

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Re: acole14's journal - DUNK OR DIE
« Reply #369 on: August 19, 2012, 05:25:57 am »
+1
^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:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #370 on: August 19, 2012, 10:31:02 pm »
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^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).

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #371 on: August 20, 2012, 12:00:31 am »
0
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:

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #372 on: August 21, 2012, 02:05:31 am »
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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

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #373 on: August 21, 2012, 02:20:27 am »
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Nice squatting and MEBM set.
Are you going to run track this summer?
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #374 on: August 21, 2012, 06:13:16 am »
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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.