Author Topic: Scooby 2011 Journal (Read 372069 times)

adarqui · « **Reply #810 on:** August 03, 2017, 03:12:36 pm »

Quote from: scoobychau on August 03, 2017, 04:35:49 am

170803 20 days Vacation over

Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.

my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.

I did have 1 quick jump session back in my high school. and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened. I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.

Now i am back home, with jet lag, is my 3rd day back. Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...

Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase.
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.

May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)

Just to make it better.. seems like i am not the one who is out of shape at this very moment:

and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba

damn that sucks about the knee though.. maybe give it some time now that you won't be driving so much, to see if it gets back to normal??? before getting back into training hard? If it's not doing so well, intense squat routines & jump routines probably won't help it any :/

adarqui · « **Reply #811 on:** August 03, 2017, 03:17:18 pm »

Quote from: fast does lie on August 03, 2017, 01:16:57 pm

Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.

he could have just tweaked his knee somehow .. or all of the long driving could have caused some tendons/muscle to jank up.

Quote

You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.

I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.

ya i imagine it's not something serious, but can't diagnose it over the net. need to always use caution. sometimes working around things is a "blessing in disguise", can force you to pause & re-evaluate, heal up, make better adjustments etc..

scoobychau · « **Reply #812 on:** August 03, 2017, 11:23:26 pm »

Quote from: fast does lie on August 03, 2017, 01:16:57 pm

Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.

You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.

I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.

thanks for your respond, like I said previously, i should at least get myself reactivated, the nothing beat a good session of full body stretch/foam roll.

btw Adarq, thanks for keeping up with chatting in facebook.

adarqui · « **Reply #813 on:** August 05, 2017, 10:51:22 am »

Quote from: scoobychau on August 03, 2017, 11:23:26 pm

Quote from: fast does lie on August 03, 2017, 01:16:57 pm
Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.

You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.

I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.

thanks for your respond, like I said previously, i should at least get myself reactivated, the nothing beat a good session of full body stretch/foam roll.

ya

Quote

btw Adarq, thanks for keeping up with chatting in facebook.

np!

scoobychau · « **Reply #814 on:** August 08, 2017, 10:34:01 pm »

170809 30days without squat Resumed at 8am in the gym today
Sleep at 12am... woke up at 630... and struggling to head to the gym.. nearly gave up...
won the battle... got up at 7:40 in a hurry and rush to the gym.

arrive at 8:05.. and surprise that the rack is free...
I spent a good 45 min at the rack. from warm up to 5x5 at 275lbs

not easy as the last rep is usually abit slow.

consider this a start. I should feel the soreness the next day if I rest well.

I am eating pill with glucosamine with msm. Along with my old bottle, i also got 2 new bottle during my vacation.
Some ask me to eat 3 times a day, some just 2 times a day.
I asked my frd who is a pharmacist about this pill, she said it take 3 month to know if it work for you... if it work, it work, if it does not, it does not.. but u need to spent 3 month to find out. taking the pill consistently. (nothing new here) What is new is, she told me.. just eat the daying recomannded amout in one go, not necessary to split it in to 3 or 2.

I did some google search, and she is right.
http://www.livestrong.com/article/273482-the-best-way-to-take-glucosamine/
https://examine.com/supplements/glucosamine/
" there is no best way to take glucosamine, and most people simply follow the directions on the package of the product they've selected. Take glucosamine whatever way works best for you, advises Haverbush, either as divided doses throughout the day or with a meal. If you have trouble remembering to take pills multiple times per day, take the entire daily dose at once, preferably in the mornings."
"To supplement glucosamine, take 300 – 500 mg, three times a day, for a total daily dose of 900 – 1,500 mg. "

guess this will make thing easier from now on.. eating 3 pills in one go in the morning.

Noon Update:
Went to public gym for upperbody circuit 52 min.
The usual bicep curl and cable push down, Dumb bench and cable back pull, front dumb shoulder raise and captain chair routine. 3 sets 8to10.

Not doing anything heavy... just a starter... but Dam I was exhausted, the captain chair leg raise crashed me.
Probably due to the morning squat session also, I can not even LIFT up my leg to put my pants on. I have to use my hand to hold my leg up...

I will probably suffer with extreme pain/scoreless tomorrow. crossing my finger.

scoobychau · « **Reply #815 on:** August 09, 2017, 11:07:15 pm »

170810 I guess I really resuming training
I did 2 sessions yesterday, 50 min squat in the morning and 50 min upper circuit.
I soon found out my adductor muscle is fucked is probabyl due to all those water jumping few days ago.
Those Low tuck jump or watever i did under water.

Anyway.. I woke this morning thinking i should run... HIIT x100m or just go jog.
I just went to jog 25 min... calling it a recovery run. and dam.. i am tired.

so like in 24 hrs.. I had 3 session of training.
Game is on.

scoobychau · « **Reply #816 on:** August 10, 2017, 11:52:35 pm »

170811 Sore to the max like 80 yrs old man

Talk about soreness. I am so sore that i could not get up to squat this morning.

I may discover a new weakest link... I Know with a month off, resuming exercise will lead to ultimate soreness... but never did i felt my adductor as burn out as this.
I can have trouble lifting up my upper leg from sitting (getting off a car, off bed... putting pants on etc)

My adductor muscle is completely sore to the max mad.

I can only think of 2 things i did that costed this.
- Low mini consecutive tuck jump in water (while remain squat position, preform tuck jump in water)
- Captain chair leg raise variation.
- Squat.... (i doubt this is the reason)

this is weird, and i am puzzled.
all my body is sore... chest, bicept, tripcept. abs, quad, ham, calf... I expected all this..
but the adductor is... just... completely new. I mean it is ok to be sore.. but not this this level.

This make me wonder... wats is going on...

adarqui · « **Reply #817 on:** August 10, 2017, 11:56:49 pm »

Quote from: scoobychau on August 10, 2017, 11:52:35 pm

170811 Sore to the max like 80 yrs old man

Talk about soreness. I am so sore that i could not get up to squat this morning.

I may discover a new weakest link... I Know with a month off, resuming exercise will lead to ultimate soreness... but never did i felt my adductor as burn out as this.
I can have trouble lifting up my upper leg from sitting (getting off a car, off bed... putting pants on etc)

My adductor muscle is completely sore to the max mad.

I can only think of 2 things i did that costed this.
- Low mini consecutive tuck jump in water (while remain squat position, preform tuck jump in water)
- Captain chair leg raise variation.
- Squat.... (i doubt this is the reason)

this is weird, and i am puzzled.
all my body is sore... chest, bicept, tripcept. abs, quad, ham, calf... I expected all this..
but the adductor is... just... completely new. I mean it is ok to be sore.. but not this this level.

This make me wonder... wats is going on...

so you've never had adductor soreness like this? my adductors usually get destroyed, soreness there is very painful.

i'm surprised you are as sore in chest/biceps/triceps etc though.. how hard did you go in that pool workout? did you go as explosive as possible?

btw if you feel this wrecked, good move not squatting/training hard.. recover first.. can't possibly have a good workout being this sore.

scoobychau · « **Reply #818 on:** August 11, 2017, 12:39:45 am »

No no no adarq, u missed a day of my training log.
Monday/Tuesday - Pool Exercise was done (with kids in the pool)
Wednesday - I resumed training with 50 min squat at 8am and 50 min upperbody circuit with abs during lunch hour.
Thursday - 8am 25 min recovery jog ( I AM NOT SORE YET)
Thursday night... I am a train wrack and turned into 80 yrs old man... walking like a robot.

I never have issue with my Adductor (not abbuctor) it is.... just crazy pain.. hard to walk hard to do anything (that need to life up the leg)

Quote from: adarqui on August 10, 2017, 11:56:49 pm

so you've never had adductor soreness like this? my adductors usually get destroyed, soreness there is very painful.

i'm surprised you are as sore in chest/biceps/triceps etc though.. how hard did you go in that pool workout? did you go as explosive as possible?

btw if you feel this wrecked, good move not squatting/training hard.. recover first.. can't possibly have a good workout being this sore.

Kingfish · « **Reply #819 on:** August 11, 2017, 02:32:21 am »

relax scoob.

u skipped training for a month then went all-in again on the first session.

275 5x5 wrecked you.

AGC · « **Reply #820 on:** August 11, 2017, 05:58:28 am »

^^, it was the squats mate. Whenever I have a 'long' (~1 month) layoff from squats, even 5x5@60kgs will make my adductors sore. If you have an abductor/adductor machine, you could try doing a few sets of 20 on a low weight. Or just recover and squat lighter next time! Going straight into 5x5@125kgs is a lot.

scoobychau · « **Reply #821 on:** September 01, 2017, 04:37:03 am »

170901 Taking a bit too long to get back ?
Training had been slow, intensity is low...
With in 3 weeks, we had 3 typhoon attack every Sunday. Which include extreme heat before the storm, and lot of rain during and after the storm.

I did manage to make sure I have a weekly session for each type of training.
- Squat Session (still doing it light, with 2 x 45lbs plate on each side)
- Upper body circuit session
- Jump to rim Session
-20 min recovery jog Session

Doing just that in the pass few weeks, complete 15 sessions in August.
I found that Squating only once a week is not enough, as will feel sore after 48 hrs.
Joggin is fine, not much soreness pose training.
Upperbody circuit also result is minor soreness only .
All in all, I am do not feel break down like when i Just resumed training.
HOWEVER, jumping only Once per week.. (with about 20 Jump in 45 min) does give me a sore knee after, but knee pain seems to be gone soon after.
No pain during walk or sitting...and seem like.... knee issue is going away.

I was constantly having knee issue with out jump during my 1 month vancation in July. This jumping once per week for 3 weeks.. seems to me magical.

Knowing i am not in my best shape with a 185lbs weight with high BF ratio, Jump ability is more or less as before. I did not improve, but i am surprised I am still able to get as high as I was pre-vacation.

I need to get my intensity up.

I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
(I hope this move is worth the time/money/effort, I knew him for many many years, and he honestly invest in alot of time to study and upgrade his knowledge from a sport science perspective, he is also worked with the Taiwanese offical basketball team). Will see how thing go from here.

scoobychau · « **Reply #822 on:** September 02, 2017, 06:47:41 pm »

Video log

https://youtu.be/Rz2W3-JpMGk

https://youtu.be/<a href="http://www.youtube.com/watch?v=Rz2W3-JpMGk" target="_blank">http://www.youtube.com/watch?v=Rz2W3-JpMGk</a>

adarqui · « **Reply #823 on:** September 02, 2017, 10:04:43 pm »

Quote from: scoobychau on September 01, 2017, 04:37:03 am

170901 Taking a bit too long to get back ?
Training had been slow, intensity is low...
With in 3 weeks, we had 3 typhoon attack every Sunday. Which include extreme heat before the storm, and lot of rain during and after the storm.

I did manage to make sure I have a weekly session for each type of training.
- Squat Session (still doing it light, with 2 x 45lbs plate on each side)
- Upper body circuit session
- Jump to rim Session
-20 min recovery jog Session

Doing just that in the pass few weeks, complete 15 sessions in August.
I found that Squating only once a week is not enough, as will feel sore after 48 hrs.
Joggin is fine, not much soreness pose training.
Upperbody circuit also result is minor soreness only .
All in all, I am do not feel break down like when i Just resumed training.
HOWEVER, jumping only Once per week.. (with about 20 Jump in 45 min) does give me a sore knee after, but knee pain seems to be gone soon after.
No pain during walk or sitting...and seem like.... knee issue is going away.

I was constantly having knee issue with out jump during my 1 month vancation in July. This jumping once per week for 3 weeks.. seems to me magical.

Knowing i am not in my best shape with a 185lbs weight with high BF ratio, Jump ability is more or less as before. I did not improve, but i am surprised I am still able to get as high as I was pre-vacation.

I need to get my intensity up.

I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
(I hope this move is worth the time/money/effort, I knew him for many many years, and he honestly invest in alot of time to study and upgrade his knowledge from a sport science perspective, he is also worked with the Taiwanese offical basketball team). Will see how thing go from here.

lots of good news here..

like we talked about on FB & in the vid you just linked, you're pretty close to crushing it on that rim.. and your lobs have improved considerably. Some of those were very close.

like we also discussed, try that side angle lob I showed you, it could potentially help you get the ball to hover up around the rim easier.. To me, that side lob/from the baseline lob always felt much easier & clean, the ball bounces real nice in that scenario, I think it's easier to land that one.

peace!!

AGC · « **Reply #824 on:** September 03, 2017, 01:47:02 am »

Great video man. 1.3 jumps/minute seems a little much, but if you are adapting and getting through the workouts without knee pain, then go for it. But when you really want to land one, you might want to get more rest between reps.

Adarq.org

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Author Topic: Scooby 2011 Journal (Read 372069 times)

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