Author Topic: ARowe's Journal (Read 245050 times)

ARowe · « **Reply #285 on:** October 21, 2011, 02:18:28 pm »

Quote from: Raptor on October 21, 2011, 01:57:20 pm

That looked pretty high. I liked the technique on the 2nd jump a bit more.

Thanks. You notice any difference in jump mechanics between those and ones from last year?

Raptor · « **Reply #286 on:** October 21, 2011, 04:22:52 pm »

I was thinking about that, and I checked it again - I think you use a bit more speed and plant a bit more deep but I still maintain what I said back then - you could probably elongate the plant (plant with a longer "drop") and more to the side, like here:

and you might get higher.

If you can, it's worth trying I guess.

ARowe · « **Reply #287 on:** October 21, 2011, 05:25:17 pm »

Quote from: Raptor on October 21, 2011, 04:22:52 pm

I was thinking about that, and I checked it again - I think you use a bit more speed and plant a bit more deep but I still maintain what I said back then - you could probably elongate the plant (plant with a longer "drop") and more to the side, like here: and you might get higher.

If you can, it's worth trying I guess.

Next week I'll upload some footage with one step and 3 step vert... I think the shorter the runup the longer my strides are. I'll try to take a long plant step on rvj next session too.

ARowe · « **Reply #288 on:** October 24, 2011, 03:44:49 pm »

10-22-11

dynamic warmup
10 yd sprints
a few svj/rvj

1x16 max tucks

2x5 pogos

4x5 24" dj's

squat warmup: 135x4 225x1 275x1

msem squat: 1x4x315 315x1 320x1 325x1 335x1 (pr)

lunges: 280x3e 280x3e 290x3e - all pr's

thinking I can get 355x1 on squat fresh which would be my goal of 2.25xbw

<a href="http://www.youtube.com/watch?v=tk-QKw8LWzc" target="_blank">http://www.youtube.com/watch?v=tk-QKw8LWzc</a>

thewon888 · « **Reply #289 on:** October 24, 2011, 03:50:43 pm »

Awesome squat, 2.25xbw is no joke for a // squat. How do you like the balancing smith machine for lunges?

ARowe · « **Reply #290 on:** October 24, 2011, 04:00:44 pm »

Quote from: thewon888 on October 24, 2011, 03:50:43 pm

Awesome squat, 2.25xbw is no joke for a // squat. How do you like the balancing smith machine for lunges?

I would much rather do regular barbell lunges but I don't really have any room to do them safely. The jones machine is as close as I can get to regular barbell lunges and is pretty safe. It still hits my glutes and hamstrings pretty hard. I've added a lot of weight to it and have noticed my legs have gotten bigger.

ARowe · « **Reply #291 on:** December 20, 2011, 05:40:59 pm »

350lb squat weighing ~160.

<a href="http://www.youtube.com/watch?v=kYsTgHTlV8E" target="_blank">http://www.youtube.com/watch?v=kYsTgHTlV8E</a>

ARowe · « **Reply #292 on:** November 18, 2013, 01:19:06 am »

Getting that itch again, thought I would resurrect this thing.

I've been working on my imbalances and weak points, which were pretty bad. Improvements in those have really made a big difference and my mechanics feel much more efficient.

I haven't taken any official measurements but svj is ~30" and rvj ~35" based on my last jump session.

Workouts for now consist of :

-dynamic warmup focusing on increasing mobility

-weighted hyperextension warmup

-hang snatch 3 sets

-squat 3 sets

-step ups 3 sets

Doing a lot of foam rolling at home which has helped a tremendous amount.

ian459 · « **Reply #293 on:** November 18, 2013, 02:09:03 am »

Hey man. What happened in the last year/year and a half? Did you work on vert at all?

ARowe · « **Reply #294 on:** November 18, 2013, 02:40:54 am »

Quote from: ian459 on November 18, 2013, 02:09:03 am

Hey man. What happened in the last year/year and a half? Did you work on vert at all?

I had a knee injury and then a shoulder injury that kept me out for a while. With the knee injury I kept doing upperbody but the shoulder injury was supposedly a nerve issue, neurologists think I have HNPP. Drs advised me not to squat as they said it could aggravate the nerve. It was weird, I couldn't raise my arm to the side or back at all. I didn't do any lifting for a while and was just doing physical therapy.

The shoulder injury happened a little over a year ago, I was training vert a little before then. In the past year there have only been a few sporadic jump sessions.

I have been back lifting for a while now but have only recently gotten back in to vert. I miss doing explosive lower body training, it brings out the freak in you

vag · « **Reply #295 on:** November 18, 2013, 05:48:08 am »

Now that's a surprise,

back !!!

adarqui · « **Reply #296 on:** November 18, 2013, 10:01:29 pm »

yo!!!!

ARowe · « **Reply #297 on:** November 19, 2013, 04:51:38 pm »

Quote from: vag on November 18, 2013, 05:48:08 am

Now that's a surprise, back !!!

Quote from: adarqui on November 18, 2013, 10:01:29 pm

yo!!!!

ARowe · « **Reply #298 on:** November 23, 2013, 02:25:48 pm »

Mobility warmup

Jumps were weak compared to last time.. no springs. Idk why.. I hate the inconsistency of jumping.

Did a few short sprints

Whenever I have a shitty jump session it motivates me to hit the weights harder. Can't have the entire training session suck.

3x12 hyper extension

hang snatch
85x5 85x5 95x5 - form felt more efficient

squat - worked up to 235x5

step up machine 2x6

ARowe · « **Reply #299 on:** December 22, 2020, 07:30:10 pm »

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.

Adarq.org

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Author Topic: ARowe's Journal (Read 245050 times)

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