Author Topic: ARowe's Journal  (Read 69907 times)

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adarqui

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Re: ARowe's Journal
« Reply #300 on: December 23, 2020, 12:12:56 am »
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Hello


I'm getting back into vert training. I still have a desire to dunk. I came so close before and have always felt like I have unfinished business. I want to start journaling here to help keep me on track. I browsed through this a couple of weeks ago to see what I was doing before that worked.

My vert sucks right now. I'd guess it to about 29". Over the last few weeks I've only grazed the rim a couple of times but am consistently within an inch of touching it.

I started squatting again within the last two months and have had a huge increase in appetite from it which has led to me gaining almost 10lbs. I think the weight gain has kept my vert stagnant despite the increase in strength.

Yesterday's workout:

jog warmup

dynamic stretching

short sprint at 50%

tuck jumps 2x10

pogos 2x12

4 rvj's with two sets of depth drops in between. I did a set of 3 then a set of 5 off of maybe a 20" box. First time doing anything off the box.





front squat 3x5 with 165lbs but only got 4 on the last set

I've been going back and forth between back squat and front squat.

My last back squat workout was 195 for 3x5 so I think my max is now approaching 1.5xbw. I'm currently weighing low 150's

Finished with two sets of single leg hamstrings curls on a machine.



Side note: I found a video of me jumping about 36" from 4.5 years ago. I think all I was doing was squatting and hang snatches and some yoga if I remember correctly. Unfortunately hang snatches aren't an option for me at the moment with my current gym setup but they seemed to work well for me.


cool man! hope all is good, been a while. :ibsquatting: :ibjumping:

LBSS

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Re: ARowe's Journal
« Reply #301 on: December 23, 2020, 09:32:23 am »
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welcome back. is there a reason your RVJ reps are so low? greasing that groove was really important for me, a fellow not-very-high jumper. i'd do 4-5 from a short approach before i even did my first one from a full (four-step) run up. you might think about doing more RVJ, or putting them earlier in the workout, or both. just a thought.
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ARowe

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Re: ARowe's Journal
« Reply #302 on: December 23, 2020, 03:11:43 pm »
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Hello


I'm getting back into vert training. I still have a desire to dunk. I came so close before and have always felt like I have unfinished business. I want to start journaling here to help keep me on track. I browsed through this a couple of weeks ago to see what I was doing before that worked.

My vert sucks right now. I'd guess it to about 29". Over the last few weeks I've only grazed the rim a couple of times but am consistently within an inch of touching it.

I started squatting again within the last two months and have had a huge increase in appetite from it which has led to me gaining almost 10lbs. I think the weight gain has kept my vert stagnant despite the increase in strength.

Yesterday's workout:

jog warmup

dynamic stretching

short sprint at 50%

tuck jumps 2x10

pogos 2x12

4 rvj's with two sets of depth drops in between. I did a set of 3 then a set of 5 off of maybe a 20" box. First time doing anything off the box.





front squat 3x5 with 165lbs but only got 4 on the last set

I've been going back and forth between back squat and front squat.

My last back squat workout was 195 for 3x5 so I think my max is now approaching 1.5xbw. I'm currently weighing low 150's

Finished with two sets of single leg hamstrings curls on a machine.



Side note: I found a video of me jumping about 36" from 4.5 years ago. I think all I was doing was squatting and hang snatches and some yoga if I remember correctly. Unfortunately hang snatches aren't an option for me at the moment with my current gym setup but they seemed to work well for me.


cool man! hope all is good, been a while. :ibsquatting: :ibjumping:

You're a legend bro, I'm thankful for this site  :headbang:

And I'm so impressed with everyone that has stayed consistent journaling over the years lol unreal consistency



welcome back. is there a reason your RVJ reps are so low? greasing that groove was really important for me, a fellow not-very-high jumper. i'd do 4-5 from a short approach before i even did my first one from a full (four-step) run up. you might think about doing more RVJ, or putting them earlier in the workout, or both. just a thought.


I have been doing them until I have a jump where I feel like I'm declining. That day I did do a few warmups that I didn't count, like one submax svj, one submax one step, one submax rvj. And I may have done 6 max effort rvj's I can't remember but definitely no more than that. Thanks for your input, I'm still trying to find the optimal exercises, order, and volume so that I jump the highest during the workout and obviously get the best gains.

Looking back at the amount of volume I used to do throughout a workout I feel like my work capacity is pretty far off that right now. My mindset right now is to move on to the next exercise once I feel somewhat of a performance decline compared to the set before.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)