Author Topic: Scooby 2011 Journal  (Read 94362 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #30 on: April 05, 2011, 11:45:43 pm »
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110402 Mission Complete, Local City Record broken!
« Last Edit: April 06, 2011, 05:42:39 am by scoobychau »
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)

vag

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Re: Scooby 2011 Journal
« Reply #31 on: April 06, 2011, 04:10:05 am »
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That is just amazing man , many many congratulations!
I like your storytelling style too , just like your youtube video directing!
And now finally back to vertical , with such strength it will be very easy & fun for you to make huge vertical ( power ) gains.
Good luck...
woot

Clarence

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Re: Scooby 2011 Journal
« Reply #32 on: April 06, 2011, 07:43:29 am »
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 :headbang: :headbang: :headbang: :headbang: :headbang:

Congrats - That's some pretty awesome squatting!  now it's dunk time!  I stumbled across your youtube videos a couple years ago so I'm eagerly awaiting a vid of you achieving your goal.

scoobychau

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Re: Scooby 2011 Journal
« Reply #33 on: April 07, 2011, 02:42:21 am »
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110407 Resting physically, Thinking about Vert mentally.

I try to play ball yesterday, end up having charlie horse in my outer quad, inner quad, and my hamstring.
I guess I had not recover from the meet.
In fact, my muscle is sore every morning.  I think there is no excuse not too form roll.


I also decided to email Kelly, to bring him the good news about my squat.  E-mail as follow:



Quote from: Scoobychau
Hi Kelly,
 
This is a thank you email to you! 
 
I dig out this email from 2009, to catch up with you.  I am a true believer and a big fans in the VJB.  In fact it is  VJB that got me high enough to dunk a tennis ball on a 9''10' rims in 2010.  http://www.youtube.com/watch?v=F1N2fkRPwWg
 
All thanks to you Kelly.
 
I started doing VJB in 2006 and I think I had repeated the intermediate routine at least 3 times over the past years.  However, I tend to enjoy lifting more the plyometric... so I had been doing a lot of Squat with Depth jump and depth drop for the recent years.
 
As I squat more and more, I had become a squat expert, to avoid injury, I found myself a powerlifting coach to train technique and power.
 
I want update you some good news! Last Saturday, I had broken the local city record for Squat and earned 1st place in the Hong Hong powerlifting competition.  My name is in the book.
 
At 83kg I squatted 210kg (Suited/Geared up), I believe I can squat raw at 180kg-190kg.  I want to update you on this news say thank you to you again. 
 
5 years of training, I guess I finally earn some official recognition.

At 31 yrs old, I am still trying to slamdunk...but I am still very far from that goal.  I did reach over the rim by 2 inches once... that is the highest I ever got.
 
Another news is my wife had just got pregnant and baby is due in 10 months.  I foresee after baby is born, I will not have much personal time to train for vert.
 
At this point, I would like to seek some advice on vert training from you, I suppose I am officially a powerhouse in terms of squat.  For a guy like me, base on VJB routine, can you suggest me what routine I should follow?
 
Base on your suggestion, I will give it all I got!  Considering this as my final stretch in my long vert training journey.  I will give it all out and aim to Slamdunk in front of my new born baby!
 
I want to say Thanks again.  VJB is the reason how I got to where I am now.

Regards,
Scoobychau.

Hope to hear back from him soon.
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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #34 on: April 20, 2011, 12:10:32 am »
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A quick suggestion from kelly:

> Didn't you say you'd be running a lot of basketball full court from now on?
> If so then that will take care of most of your plyo cuz you'll be doing lots
> of jumps. I would add a bit of plyo to it. You did olympic lifting for a
> while too didn't you? You still like doing those o lifts? Off hand I would
> recommend to you a workout like this every 4-5 days or so:
>
> hang snatch or hang clean: 4-5 x 1-3 reps
>
> each set alternated with depth jumps x 5 (or other plyo movement of your
> choice)
>
> Squat 5 x 1-3 reps (for strength maintenance - weights don't have to be to
> failure stop a couple of reps shy of failure you just want to "maintain"
> your leg strength)
>
> Barbell hip thrust or manual reverse hyper 2-3 x 8-10
>
> calf raise: 2-3 x 20
>
> Stretch your legs daily then go out and play basketball regularly. Drop
> some body-fat and that workout should have you flying good. Let me know
> what you think about that
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)

joejoe22

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Re: Scooby 2011 Journal
« Reply #35 on: April 20, 2011, 05:20:28 pm »
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Man, he loves those dang hip thrusts!  UGH, me not so much.

Congrats on the meet bro!  Nice work!

Cosmic J

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Re: Scooby 2011 Journal
« Reply #36 on: April 21, 2011, 03:44:21 am »
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Good job scoob.  Now let's get back to the vert training! :'(

scoobychau

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Re: Scooby 2011 Journal
« Reply #37 on: April 24, 2011, 01:53:09 pm »
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110424 Easter Holiday Video Catchup

Took the holiday time to edit my previous video.
http://vimeo.com/22809460
http://www.youtube.com/watch?v=XVu-X5YXKQo
<a href="http://www.youtube.com/watch?v=XVu-X5YXKQo" target="_blank">http://www.youtube.com/watch?v=XVu-X5YXKQo</a>

P.S.
Youtube keep blocking my video, does not matter how I modified the background music.
I started looking up method to bypass the check and seem like it is nearly inpossible.
Youtube/google, respect for your fingerprint audio detection technology indeed!
Here is some test some guy did.  (amazingly it is posted April 21st, just few day before I post this video, the day b4 easter holiday.)
http://www.csh.rit.edu/~parallax/
« Last Edit: April 26, 2011, 03:32:52 am by scoobychau »
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)

shammy12

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Re: Scooby 2011 Journal
« Reply #38 on: April 24, 2011, 03:08:54 pm »
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Sweet video, I especially like the part where it freezes and everybody disappears except you.

Where about in HK do you train because I might be coming to HK for a few weeks and I want to do at least some squats.

scoobychau

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Re: Scooby 2011 Journal
« Reply #39 on: April 26, 2011, 04:48:59 am »
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110420 Back in Vertical for good!
Hand Clean and Depth jump (knee height) alternation
 125lbs.....4x3 (D.jump 4x5)

Squat
215lbs 5x3

ReverHyper on situp bench with dumbell
16lbs 3x10

BodyWeight Calf Raise
3x20

Easter holiday coming.. and is already April 26.
I am suppose to those the above exercise once every 4 day at least.
Anyway, I will conduct Max vert jumping at least Twice a week from now on.

START JUMPING!
« Last Edit: April 27, 2011, 10:46:25 pm by scoobychau »
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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #40 on: April 27, 2011, 10:58:06 pm »
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110427 Vertical need to be in my head!
Hand Clean and Depth jump (knee height) alternation
 125lbs.....5x3 (D.jump 5x5)

Explosive Squat
237lbs 5x3

ReverHyper on situp bench with dumbell
20lbs 2x10
35lbs 1x10

Calf Raise (with 20lbs)
3x20

My vert is Not up at all, How to transform Squat power to Vertical!!!!  :uhhhfacepalm:

Baby is due in November... I need to speed up!
« Last Edit: April 27, 2011, 11:23:00 pm by scoobychau »
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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #41 on: May 03, 2011, 12:40:03 am »
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110429 No barbell or Squat Rack

The Gym Reff is missing today. So I am stuck with dumbell.

Upperbody routine x3 round (doing everything lightly)

Depth Drop x3
ReverseHyper 30lbs x10
Depth Jump x3
- Comeplted 3 cycle of the above.

Dumbell Half Squat jump
60lbs each hand 3 x10

MR Tuck Jump 3 x 5

I went testing my vert, and I can only tap the rim ... vert is not going up, it is staying the same.
I meet a 168cm guy who happen to be a serious Vertical trainer here localy.
He is telling me CNS is the most important part in Vjump. Do everything lift in set of 3 in max speed, once u slow down, quit.

Looking at myself, lack of sleep and feeling my sore shoulder even right after i wake up... my CNS must be shxt to the max.  I spend most of my weekend sleeping, however, it is not helping. :uhhhfacepalm:
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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #42 on: May 03, 2011, 10:24:45 pm »
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110504 Vertical misson
Hang Clean Depth Jump alternation
125lbs 3 x3
135lbs 2x3 bad form
Djump 5x3

Explosive Squat (jump)
135lbs 1x3
175lbs 2x3
195lbs 1x3
219lbs 3x3 Slowing down
175lbs 2x3

Reverse Hyper
30lbs 1x10
40lbs 3x10

Listening to 168mm (Law Wan), I am trying to squat fast untill I slow down and move on.  But what is Fast is the question. I guess I will film it to see.
Hang Clean still sucks, I will have to learn how to do it properly. Reverse Hyper is still  no perfect.
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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #43 on: May 11, 2011, 02:07:04 am »
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110509 Vertical before ball and dragonbat
Hang clean
125lbs 1x3
145lbs 2x3, 1x2.5

Depth jump alternation from Clean
4x3

Esplosive Squat
145lbs 1x3
165lbs 1x3
195lbs 1x3
215lbs 1x3
239lbs 1x3
265lbs 2x3

Reverse Hyper
40lbs 3x10

Calf raise
20lbs 3x20


Went to play ball for 3 hours after this session.
Dragon boat waste of my life company event the next day.
I am exhausted for stupid reason, Great! :pissed:
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)

Kingfish

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Re: Scooby 2011 Journal
« Reply #44 on: May 11, 2011, 10:16:40 am »
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I meet a 168cm guy who happen to be a serious Vertical trainer here localy.
He is telling me CNS is the most important part in Vjump. Do everything lift in set of 3 in max speed, once u slow down, quit.
-- --

Esplosive Squat
145lbs 1x3
165lbs 1x3
195lbs 1x3
215lbs 1x3
239lbs 1x3
265lbs 2x3

-- --

Listening to 168mm (Law Wan), I am trying to squat fast untill I slow down and move on.  But what is Fast is the question. I guess I will film it to see.


speed squats will train your muscles to 'turn on' faster / more explosively.. BUT.. unless you have the muscles to begin with, no amount of speed training is going to get you dunking.

squat more weight the conventional way to add muscles. it is easier to be explosive once you get stronger.

6 total reps of 265 at your weight,  even if repped as fast as possible is not going to do anything. do something like 40 total reps of 80-85% RM 2x/week.. and eat a cow.

forgot to add.. a projected 420x1 squat single is not going to get you jumping high. 345x6-8reps will help vert more.
« Last Edit: May 11, 2011, 10:26:24 am by Kingfish »
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.