Author Topic: Scooby 2011 Journal  (Read 92590 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #1080 on: October 08, 2018, 03:32:05 am »
+1
181008 AT the court for the second time
Last Tuesday squat morning mixed with afternoon jump was ok.... cant expect much
then the next 4 days turn in to hell mode....all muscle break down classic repeat.
I did try to go jump but can not even touch the rim...
the 1 hr recover swim did something on Friday night.

Went back to the Squat rack on a Sunday morning, and also ran 3 km at night with my kid  with a feel good sore leg.

Monday morning sleep in... failing to wake up to gym.
Monday lunch Jump session and i think i am back... touch all the time.
The good thing is.. guess the 2.5 month non jumping time did not pull me back much.

BTW, i meet a kid at 19 yrs old.. reaching higher than me by 6 inch or so... with a max reach just 2or3 inch taller than me..
he think i am in the 20x.....  I am... in fact.. getting close to 40s....

we traded Instagram as he will go to Australia to study in 2 weeks.  (kids do not use facebook now days... i feel Olllldddd lol)
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

adarqui

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Re: Scooby 2011 Journal
« Reply #1081 on: October 10, 2018, 09:44:22 am »
0
ya facebook sucks.

ig is solid :d

scoobychau

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Re: Scooby 2011 Journal
« Reply #1082 on: October 18, 2018, 11:14:15 pm »
+2
181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

adarqui

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Re: Scooby 2011 Journal
« Reply #1083 on: October 19, 2018, 12:15:43 am »
+2
181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.

nice post.

consistent, hard work, with passion. that's the program.

FP

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Re: Scooby 2011 Journal
« Reply #1084 on: October 19, 2018, 10:58:41 pm »
+1
181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.

You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.

Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing:  it's not quad and p-chain max strength. RFD, most likely.  Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.

There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.

adarqui

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Re: Scooby 2011 Journal
« Reply #1085 on: October 28, 2018, 02:54:47 pm »
+5
181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.

You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.

Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing:  it's not quad and p-chain max strength. RFD, most likely.  Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.

There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.

hypertrophy / strength:

<a href="http://www.youtube.com/watch?v=vSmq5IopKuo" target="_blank">http://www.youtube.com/watch?v=vSmq5IopKuo</a>

<a href="http://www.youtube.com/watch?v=plu9k_0BMXg" target="_blank">http://www.youtube.com/watch?v=plu9k_0BMXg</a>

also did stuff like 10x10's etc, 10-20 rep heavy MSEM clusters (mimicing dunk session work/rest ratios).



jump sessions:

<a href="http://www.youtube.com/watch?v=zjxBhSGmkr8" target="_blank">http://www.youtube.com/watch?v=zjxBhSGmkr8</a>

dunk/jump attempts until your legs wobble in the plant.



ankle stiffness / armswing stuff: (non-peak SLAH's .. peak SLAH's were pretty nuts)

<a href="http://www.youtube.com/watch?v=F3ITzUbZzMk" target="_blank">http://www.youtube.com/watch?v=F3ITzUbZzMk</a>



also did sprints, MR tuck jumps, MR double leg bounds, plate swings, and bodyweight upper stuff (pullups/dips).



for how much I weighed, I personally feel I was manhandling the bar. I mean 225 x 45 (I could have done more), at ~150 .. sure I was bouncing a bit off pins a little, should have put towels there, but that would have happened with or without pins. That weight felt like 95 lb to me at the time. I felt like I could jump squat it. So, I went from moving 225 lb, which used to be a 1RM (that took a while to get to), to something I could rep over 50 times, and I could literally "throw it around" like a toy.

those are the kinds of transformations one should be seeking IMHO.. the 1RM you start with (after say a year of training), should be a toy 3 years later. If it's not, there's a real problem.

obviously not everything is dependent on 1RM, but to me it is very significant. I wouldn't expect a "non-genetic jumper" to jump much higher if they haven't greatly improved the speed at which they move weight around.

Also: I personally don't think scoob's mechanics are a problem at all. Anything we might see from his mechanics now, is sub-optimal because he hasn't been jumping alot.

Finally, if scoob were to prioritize, i'd put strength/hypertrophy work alongside jump/dunk sessions. He's done lots of reactive work over the years, much of which is a waste of his time IMHO. So just pick a few things and grind hard. Don't put too much ingredients into the soup.



to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 :ninja: :ibsquatting: :ibjumping: :ibrunning:



also, kingfish has given him some of the most simple advice ever, several times. again, a very simple formula.

people often avoid the correct path, because the correct path is usually the most simple yet hardest/most difficult. usually it sinks in, then everything makes sense & falls into place. It's very hard to do that when one is constantly looking for answers. The answers are simple & right in front of us. They often take brute force and consistent relentless effort.

if someone continues to go down alternative routes, I personally believe they are simply afraid to do what's needed. which is fine... it's not easy. but at some point, one has to go head on into that fear and try to overcome it.



peace!

adarqui

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Re: Scooby 2011 Journal
« Reply #1086 on: October 28, 2018, 03:14:24 pm »
+3
also, for scoob:

I highly recommend (re-?)reading Kingfish's journal.

page 1:

http://www.adarq.org/progress-journals-experimental-routines/kingfish/msg22111/#msg22111

acole14

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Re: Scooby 2011 Journal
« Reply #1087 on: October 29, 2018, 12:09:40 am »
+4
to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 :ninja: :ibsquatting: :ibjumping: :ibrunning:

*applause*

Scooby should ask himself: "Based on my training history, how complex can I make my training program before it becomes too hard to sustain for long periods of time?"

Mutumbo000

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Re: Scooby 2011 Journal
« Reply #1088 on: October 29, 2018, 07:07:51 am »
+1
181018 Rain
I had been on and off this few week, with Jump and Squat.  I try to squat at least twice a week and jump as often as i can at lunch.

This time around, I felt a little different with a different mindset.   Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).

They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest,  the ground contact is at least 200+ time.  Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach.  And i am not even sure if those boring footage was watched.   

This time around... i cut down on variation and rep or set. 
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump.  And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...

I dont know if things will be different.   I am not on any program or any phs for now.  I just squat to maintain or get back my strength and jump as often as i could... with that mindset.

just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.

You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.

Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing:  it's not quad and p-chain max strength. RFD, most likely.  Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.

There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.

hypertrophy / strength:

<a href="http://www.youtube.com/watch?v=vSmq5IopKuo" target="_blank">http://www.youtube.com/watch?v=vSmq5IopKuo</a>

<a href="http://www.youtube.com/watch?v=plu9k_0BMXg" target="_blank">http://www.youtube.com/watch?v=plu9k_0BMXg</a>

also did stuff like 10x10's etc, 10-20 rep heavy MSEM clusters (mimicing dunk session work/rest ratios).



jump sessions:

<a href="http://www.youtube.com/watch?v=zjxBhSGmkr8" target="_blank">http://www.youtube.com/watch?v=zjxBhSGmkr8</a>

dunk/jump attempts until your legs wobble in the plant.



ankle stiffness / armswing stuff: (non-peak SLAH's .. peak SLAH's were pretty nuts)

<a href="http://www.youtube.com/watch?v=F3ITzUbZzMk" target="_blank">http://www.youtube.com/watch?v=F3ITzUbZzMk</a>



also did sprints, MR tuck jumps, MR double leg bounds, plate swings, and bodyweight upper stuff (pullups/dips).



for how much I weighed, I personally feel I was manhandling the bar. I mean 225 x 45 (I could have done more), at ~150 .. sure I was bouncing a bit off pins a little, should have put towels there, but that would have happened with or without pins. That weight felt like 95 lb to me at the time. I felt like I could jump squat it. So, I went from moving 225 lb, which used to be a 1RM (that took a while to get to), to something I could rep over 50 times, and I could literally "throw it around" like a toy.

those are the kinds of transformations one should be seeking IMHO.. the 1RM you start with (after say a year of training), should be a toy 3 years later. If it's not, there's a real problem.

obviously not everything is dependent on 1RM, but to me it is very significant. I wouldn't expect a "non-genetic jumper" to jump much higher if they haven't greatly improved the speed at which they move weight around.

Also: I personally don't think scoob's mechanics are a problem at all. Anything we might see from his mechanics now, is sub-optimal because he hasn't been jumping alot.

Finally, if scoob were to prioritize, i'd put strength/hypertrophy work alongside jump/dunk sessions. He's done lots of reactive work over the years, much of which is a waste of his time IMHO. So just pick a few things and grind hard. Don't put too much ingredients into the soup.



to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 :ninja: :ibsquatting: :ibjumping: :ibrunning:



also, kingfish has given him some of the most simple advice ever, several times. again, a very simple formula.

people often avoid the correct path, because the correct path is usually the most simple yet hardest/most difficult. usually it sinks in, then everything makes sense & falls into place. It's very hard to do that when one is constantly looking for answers. The answers are simple & right in front of us. They often take brute force and consistent relentless effort.

if someone continues to go down alternative routes, I personally believe they are simply afraid to do what's needed. which is fine... it's not easy. but at some point, one has to go head on into that fear and try to overcome it.



peace!

Those videos were such a throwback!

You make the lobs look soo easy. I could dunk off the dribble but I've never been able to dunk from a lob. Those high rep squats were also inspiring.

#Motivation.
"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...

adarqui

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Re: Scooby 2011 Journal
« Reply #1089 on: October 31, 2018, 03:28:36 pm »
0
meant to post this a while ago.

to me the formula is simple:

If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.

personally i'd like to see him just take the approach of:

"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."

 :ninja: :ibsquatting: :ibjumping: :ibrunning:

*applause*

lol thnx. :highfive:

Quote
Scooby should ask himself: "Based on my training history, how complex can I make my training program before it becomes too hard to sustain for long periods of time?"

i wouldn't even consider complexity at this point, unless we're talking about removing all complexity.

keep it as simple as possible and grind it out, IMHO.

adarqui

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Re: Scooby 2011 Journal
« Reply #1090 on: October 31, 2018, 03:34:58 pm »
+1
Those videos were such a throwback!

You make the lobs look soo easy. I could dunk off the dribble but I've never been able to dunk from a lob.

thanks alot man!!

yea I became a lob master, lmao.

Quote
Those high rep squats were also inspiring.

#Motivation.

hah thanks!

yea. something I found to be highly effective but, surprisingly didn't take off too much on here. fwiw, that kind of stuff doesn't take off much of anywhere. high rep squatting is brutal pain, but it works damn well. if one wants to throw their body into an adaptive roller coaster, that's an easy way to do it. get used to heavy 20+ reppers, and you won't feel the same anymore. legs start to feel godly.

i did sets until i could barely walk/stand, it doesn't allow any muscle fibers to escape unscathed. sets adaptation into overdrive.

fwiw, if i wasn't so into running now, i'd be into high rep squatting (like crazy high rep crazy shit). I really miss it/love it, but combining it with running has proven too intense the few times i've tried it. running can really beat you up, have to be careful. If you over-tax things in the weight room, they can become destroyed by a run. For me personally, it's intense enough to do by itself, to the exclusive of everything else. All the same principles apply, but it's just one exercise at varying intensity: ie, running itself is the barbell, the plates you put on it & set/rep schemes are just the intensities/pace & intervals etc.

pc!

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Re: Scooby 2011 Journal
« Reply #1091 on: November 08, 2018, 12:12:01 am »
+1
all this is making me want to switch back to jumping. once i (1) hit sub-20 and (2) move to a country with an accessible indoor basketball court.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

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Re: Scooby 2011 Journal
« Reply #1092 on: November 08, 2018, 12:25:54 am »
0
all this is making me want to switch back to jumping. once i (1) hit sub-20 and (2) move to a country with an accessible indoor basketball court.

lol.

run, jump, sprint.