Author Topic: AGC's journal  (Read 291713 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #540 on: February 18, 2013, 09:14:21 pm »
+1
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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #541 on: February 20, 2013, 08:07:00 pm »
+1
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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #542 on: February 22, 2013, 04:18:47 am »
+1
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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #543 on: February 25, 2013, 10:47:47 pm »
+1
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.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #544 on: February 26, 2013, 11:23:19 pm »
+1
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.

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #545 on: March 03, 2013, 09:56:23 pm »
0
You'll probs have that 160kg squat within a month or 2 at most.
"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 #546 on: March 03, 2013, 10:21:33 pm »
+1
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.

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #547 on: March 03, 2013, 10:36:48 pm »
0
i messed up my hip flexors a while back with overenthusiastic stretching. be careful.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #548 on: March 04, 2013, 12:16:22 am »
+1
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.

Biglittleme

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Re: acole14's journal - DUNK OR DIE
« Reply #549 on: March 04, 2013, 04:25:26 am »
0
What's your training result so far? Can you dunk?

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #550 on: March 04, 2013, 07:59:14 pm »
+2
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!

Biglittleme

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Re: acole14's journal - DUNK OR DIE
« Reply #551 on: March 04, 2013, 10:55:28 pm »
0
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 !

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #552 on: March 05, 2013, 12:38:37 pm »
0
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...
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #553 on: March 06, 2013, 04:53:24 am »
+1
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.

T0ddday

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Re: acole14's journal - DUNK OR DIE
« Reply #554 on: March 06, 2013, 10:27:25 am »
0

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.