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Members Area => Progress Journals & Experimental Routines => Topic started by: scoobychau on January 19, 2011, 11:49:44 pm

Title: Scooby 2011 Journal
Post by: scoobychau on January 19, 2011, 11:49:44 pm
Since TVS is lack of activity... I guess I will move my Journal once again.  
(Since I started my journal in vert training, this is my 2nd time moving to a new home)
Old Journal: http://www.theverticalsummit.com/viewtopic.php?t=298&start=360

As the new year come, what could be a better time to move!

Plan for 2011:
Feb: 10km Marathorn - Lose 10-15lbs (is already Jan 20, lost 15lb in month?)
Apr:  Hong Kong Power lifting Championship - Beat Hong Kong Record for 82.5kg class
Nov:  Slamdunk on my birthday Dec:  New baby Born, and no more personal life
 wowthatwasnutswtf:


Journal Star!
Still following Adarq's routine for Strength day and Volume day 2 sessions a week. (consisit of jump squat, explosive squat and depth drop/jump)


110104 Day First work out in 2011... is so cold 15th
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
65lbs.....1x8
JS
100lbs.....4x3
ES
190lbs.....1x3
232lbs.....1x3
260lbs.....1x3
302lbs.....1x3
322lbs.....5x2

Total.....8252

Is so cold in Hong this day.. and with so many year end holiday.. training plan is totaly messed up...

110112  Day A 16th Even colder this week
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
89lbs.....1x8
JS
126lbs.....4x3
ES
216lbs.....1x3
260lbs.....1x3
282lbs.....1x3
310lbs.....1x3
332lbs.....1x1.5 Failed

Total.....6286

Cheesy workout today... the gym is too cold... (excuse)

110118 16th Day A Strength
Depth Drop/Jump....4x3
Warm
45lbs.....1x10
95lbs.....1x8
JS
126lbs.....4x3
ES
216lbs.....1x3
286lbs.....1x3
308lbs.....1x3
319lbs.....1x3
329lbs.....1x3
350lbs.....5x2

Total.....10596

 :uhhhfacepalm:  Mission for the rest of this month: Prepare for marathon and lose 15lbs in weight!
Title: Re: Scooby 2011 Journal
Post by: adarqui on January 20, 2011, 05:52:55 am
welcome scoob!@$!@$!@

i wouldn't do that program right now, i'd do something like this:

- warmup
- MR halftucks: 5 x 10 <-- train bounce for jumping, marathon, etc.. work on elasticity here
- squat: 3 x 10
- S1: upper push: 3 x 10
- S1: upper pull: 3 x 10
- maybe some light deadlifting here, since you plan on powerlifting after marathon: 3 x 5
- S2: upper push-2: 3 x 10
- S2: upper pull-2: 3 x 10
- calf raise: 3-5 x Failure (bodyweight or lightly loaded)
- done


you want to get in some lighter lifting, but enough tension to maintain muscle mass and strength.. losing that much fat/weight for a marathon is going to be draining.. stick to a more simple program for now.. try to get that in 2x/week, 3x/week could actually work too.. but for now, 2x.

60min total cardio per day (depending on fatigue though, take rest days when needed), either of these:
- 60min running
- 30min running + 30min jump rope intervals

i'd try to fit in some jumping 1x/week somehow also.

peace man
Title: Re: Scooby 2011 Journal
Post by: Clarence on January 20, 2011, 06:21:10 am
What's the HK record for 82.5kg class?
Title: Re: Scooby 2011 Journal
Post by: Cosmic J on January 20, 2011, 04:16:58 pm
Scooby
Scooby
Scooby
Scooby
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 01, 2011, 04:10:55 am
110120 Day B
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
115lbs.....1x8
JS
115lbs.....4x3
ES
205lbs.....1x3
227lbs.....1x3
249lbs.....1x3
271lbs.....1x3
293lbs.....1x3
313lbs.....1x5
313lbs.....1x4.5  failed
205lbs.....1x10

Total.....11418.5lbs

110121 Weight Lost Running Begin - Day 1: 40 min run at 11:15pm

110122 Weight Lost Running - Day 2: 36 min run at 11:20pm

I got really Sick after 010123 basketball training,  caught a serious flu and have to stuck in bad for 2 days.  Still caughing and stuff for the rest of the week.

110127 Too man holiday, and i am so sick... fuxk
Depth Drop/Jump....4x3
Warm
45lbs.....1x8
95lbs.....1x8
JS
95lbs.....4x3
ES
185lbs.....1x8
255lbs.....3x5

Total: 6995lbs
I felt too sick to continue this training session...


Current Record for HK in squat @ 82.5 kg with squat suit is at 207.5kg
My current PR without Gear is 174.5KG with out lifting Gear (2.02 BW squat)
I still got quite a bit of gap, and i need to reduce my weight by 10lbs as well.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 01, 2011, 11:50:18 pm
110202 New Adarq Program followed Day 1
MR tuck Jump
- 5 X 10  ( I am learning how to Jump with out too much knee into chest, still getting use to it)

Bench Press/ Pull down Sub Set 1
- Bench: 65lbs 1x10, 135lbs 3x10
- FrontPull: 120 3x10

Squat
-72lbs 1x8
-173lbs 3x10

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Deadlift
-173lbs 3x5

Calf Raise
2x30 (cramps at the upper hamstring near the end)
1x27

I am still coughing in the gym dam it!!!


110202 Weight Lost Running  - Day 3: 30 min run at 11:42pm  (only did 3 laps, with on and of fast pase walking, still recovering from cold)

Kepe on Running!
Title: Re: Scooby 2011 Journal
Post by: adarqui on February 05, 2011, 03:15:24 am
010202 New Adarq Program followed Day 1
MR tuck Jump
- 5 X 10  ( I am learning how to Jump with out too much knee into chest, still getting use to it)

Bench Press/ Pull down Sub Set 1
- Bench: 65lbs 1x10, 135lbs 3x10
- FrontPull: 120 3x10

Squat
-72lbs 1x8
-173lbs 3x10

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Deadlift
-173lbs 3x5

Calf Raise
2x30 (cramps at the upper hamstring near the end)
1x27

I am still coughing in the gym dam it!!!


010202 Weight Lost Running  - Day 3: 30 min run at 11:42pm  (only did 3 laps, with on and of fast pase walking, still recovering from cold)

Kepe on Running!

how did that session feel?

nice work man just increase those x10 sets until you get near 10RM for multiple sets.. those 3x10's can be done with 10-12RM etc.

hope you feel better man.

pc
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 06, 2011, 10:28:02 pm
1102003 Weight Lost Running  - Day 4 35 min running on chinese new year day 11pm!  (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running  - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs...  :uhhhfacepalm:

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me.  Since it is my first time doing that routine, everything is a bit light.  I will do it again tonight.
Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like  once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 09, 2011, 04:37:41 am
110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10  ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10   (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10   (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10   (Crap, Adarq told me to do 3x5 I did 3x10 my mistake, and is tough)

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

110208 Weight Lost Running  - Day 6: 36 min run at 11:37pm  (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.
Title: Re: Scooby 2011 Journal
Post by: adarqui on February 10, 2011, 08:41:11 pm
1102003 Weight Lost Running  - Day 4 35 min running on chinese new year day 11pm!  (with some fire work out in the sea)

Fatty Food, non stop eating in family Chinese New year geather style all 4 days!

1102005 Weight Lost Running  - Day 5 35 min running with my wife and father in law (10am)

Just checked my weight... it is still the same at 191lbs...  :uhhhfacepalm:

I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!

To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me.  Since it is my first time doing that routine, everything is a bit light.  I will do it again tonight.



Quote
Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like  once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.

right, you need consistency and I mentioned many times you need 1 hour of total cardio..

remember, i said: 30min run + 30min jump rope/interval sprints/something.... OR 60min run..

30min is fine if you have perfect consistency and 100% clean/optimal diet.. if that isn't the case, then 60min would be better..

so you have a few choices, 30min run + 30min jump rope/interval sprint/something with 60min run.. 60min run... walk + interval jogs/sprints.. jump rope intervals for one hour (200-300 turns, rest 1-2 minutes).

pc







110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10  ( Still jump like a fool)

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10   (Squat rank is free.. so i jump to squat right away)

Squat
-216lbs 3x10   (Back to upper)

- Bench: 155lbs 2x10
- FrontPull: 110 2x10

Deadlift
-179lbs 3x10   (Crap, Adarq told me to do 3x5 I did 3x10 my mistake, and is tough)

ya 3x10 on deadlift im not a fan of, i like to tell people to keep them to 5 reps for the most part, that way back fatigue is minimized.



Quote
Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30

I am sweating so hard and this routine/session is very hard i feel...

nice ;d



Quote
110208 Weight Lost Running  - Day 5: 36 min run at 11:37pm  (Did 4 laps, first time really running without stopping!)

Craf is sooooo sore on 110209 morning.. my god.

sucks about calfs being sore.... but that's a sign that you need to strengthen them.

peace man, stay focused & make sure you get in cardio every day..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 11, 2011, 03:44:31 am
Thanks for Adarq for the feedback:
60 min of cardio per day will really test my time managment skill.  I had still not able to Lift weight and Run on the same day.  I had thought about it, but usualy too lazy to do it, I got off work, go to gym, eat dinner, sit infront of tv.. and think about running but never did run.  

I try to limit my eating with oatmeal lunch and apple brakfast now, but my job require me to have 2 businese lunch this week, and -I have to eat with my father in law and stuff.. it is hard to control my eating.  
The 4 laps 30+min run is harsh for me, and I do not have a rope for jumping still, anyway it is more of a time management problem that i need to fix.

My calf always act the same, every time I start doing calf raise to failure, it will get sore to the max, and the soreness remain for week or 2, it just stay sore painfully, and it is painful even if i just rub it.  It is probbaly my 3rd or 4th time experiencing this same cycle.  It will go away if I continue to calf raise just as the past.  Like u said, it must be too weak.

BTW. My weight remain constant still...  :pissed:


110209 New Adarq Program followed Day 3
MR tuck Jump
- 5 X 10  

Squat
-88lbs 1x10  
-248lbs 3x10  (Tough near the end)

Bench Press/ Pull down Sub Set 1
- Bench: 156lbs 1x10 (Tough near the end)
- FrontPull: 110 1x10  

Deadlift
-155lbs 1x5
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x30
2x40 (cramps at the upper hamstring near the end)


1102010 Weight Lost Running  - Day 7 37 min running non stop (4 laps @ 11:40pm )
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 22, 2011, 11:50:01 pm
110215 New Adarq Program followed Day 4
MR tuck Jump
- 5 X 10  

Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 2x10, 1x7 (Tough near the end)
- FrontPull: 120 3x10  

Squat
-260lbs 3x10  (No warm up)

Deadlift
-205lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10

Calf Raise
1x35,31,30  

Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 22, 2011, 11:58:36 pm
110217 New Adarq Program followed Day 5
MR tuck Jump
- 5 X 10 

Squat
-115lbs 2x8  (warm up)
-238lbs 3x10

Bench Press/ Pull down Sub Set 1
- Bench: 165lbs 2x10, 1x9.5 (Tough near the end)
- FrontPull: 120 3x10   

Deadlift
-223lbs 3x5

Bench Press/ Pull down Sub Set 2
- Bench: 153lbs 1x10,8,5
- FrontPull: 120 3x10

Calf Raise
1x35,40,30 

110220 Standard Charted HK Marathon 10km
Event started at 5:20 min, finished the ran non stop with finish time of 1hr and 6 min. 
(The weather is so nice, cool and slightly wet, but because my wife did not train much, so I just ran by her side.)

Is time to focus in Powerlifting until April!!!!!! :strong: :ibsquatting:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 24, 2011, 01:09:35 am
110223 New Adarq Program followed Day 6
(Now that mathorn is over, I want focus in more Power, however I am now 85kg, I still need to lose at least 3kg to reach the 83kg class.)

MR tuck Jump
- 5 X 10 

Squat
-95lbs 1x10  (warm up)
-196lbs 1x10
-238lbs 1x8
-262lbs 1x6
-282lbs 1x6
-304lbs 2x3

Bench Press/ Pull down Sub Set 1
- Bench:
135lbs 1x10
155lbs 1x3
179lbs 1x3
201lbs 1x1.5
221lbs 1x0.5
179lbs 1x3.5
 - FrontPull: 120 3x10   

Deadlift
-179lbs 1x5
-199lbs 1x4
-269lbs 1x3
-291lbs 1x3

Bench Press/ Pull down Sub Set 2 (Skipped)

Calf Raise
1x35,30,30 

Powerlifting coach tell me to cut down on volume, focus in either Strength buidling, or Lifting form Finetunning.
(But I don think she take in the account that I need to lose weight ...)
Title: Re: Scooby 2011 Journal
Post by: joejoe22 on February 24, 2011, 11:14:20 am
Nice work on the 10k.  Not a lot out there that feels as good as completing a distance race.  Good job bro.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 28, 2011, 05:30:23 am
Thanks joejoe22   for the support.

110223 First time giving Russian Squat routine a try(in powerlifting club) :ibsquatting:
Target Set: 160-166 @ 6 X 2
60kg 1x5
90kg 1x5
115kg 1x5
135kg 1x2
155kg 1x1.7
165kg failed
Set 1 - 165kg 1x2 (Use knee wrap)
Set 2 - 165kg 1x2 (felt better)
Set 3 - 165kg 1x2 (Pok Sir is spoting me, low enough for 2nd rep)
Set 4 - 165kg 1x1 (barely made it
Set 5 - 160kg 1x2
Set 6 - 160kg 1x2

I spend so much time on the squat rank, I don think i can repeat this in a regular public gym...
and after discussing with adarq, i am goign to give smolov jr waveloading routine a try.
Title: Re: Scooby 2011 Journal
Post by: adarqui on March 02, 2011, 03:50:50 am
when you starting smolov?

pc
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 07, 2011, 05:12:16 am
110228  Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.1  
Target: 6x6 @280lbs
107lbs   1x8  
146lbs   1x6  
196lbs   1x6  
226lbs   1x6  
286lbs   6x6
  Total   14560lbs


110301   Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.2  
Ran 20 min 7am      
Target 7x5 @ 300lb
95lbs     1x8  
185lbs   1x6  
205lbs   1x5  
255lbs   1x5  
285lbs   1x5    Feel Great!
300lbs   7x5

110302 Deadlift wide stance prepare for Competition  
225lbs 1x3  
269lbs 1x3  
295lbs 1x6  
339lbs 1x1  
361lbs 1x1  
411lbs 1x1   fail  
   Total   3952lbs
 
110303 Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.3
Businese trip Lifting at beijing hilton hotel with Smith Machine (kg)
Target   8X4 145kg
kg   lbs   Rep
20   44   8
40   88   6
60   132   6
100   220   6
120   264   4
130   286   4
140   308   4
145   319   3.5
145   319   4
145   319   3
145   319   3
145   319   1.5
total   11209lbs
48 hours later, my knee started to be sore with pain constantly hopefully it will be healed.  I know smitch machine messed up my formand I still went heavy so stupid.
I weight myself naked in the hotel, arrived @ 83.7, after hot shower @83.5, after hot bubble bath @82.5kg!!!!!!!!



110305 Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.4      (First week completed)
  At Lifting Club in kg  
Target 10x3 @154kg
kg  Reps
40   8      
70   6      
80   6      
90   6      
115   5      
130   4      
140   4      
150   4      Start Using Knee wrap
155   3.5      
165   1      Superior Suit on, never mind the smolov routine, i need to do 1rm with suit on
175   1      Easy
185   1      Easy
195   1      Easy but not low enough
195   1      Try using Super Centurion (slow and not low enough) *
175   1      (Nailed it nicely. Still need to get the hang of it)
total 12424.5lbs!

VIDEO*
http://www.youtube.com/watch?v=iod2t6ZQjTk
April 2nd is the competition, the question  now is, I own a Superior squat suit Size 40, Coach think that i max out at 200kg only.
To break Hong Kong record, i need to squat 210kg. Coach suggested me to try Super Centurion advance squat suit.  I have tough time fitting myself in a size 40, Coach found me a size 42 borrwed some another lifter.  I squated twice in that suit, very tough and very strong.  I probably do not have enough time to order a size 42 from USA.  After some internet searching, i found a place with size 42 in WA state. Able to Ship to NYC (My friend) in 3 days, and my friend able to ship to me in another 2 days.

Option:
1. Size 40, tight tight fit, avaliable in Lifting club
2. Size 42, more lose, risking shipping oversea with expected delay.
3. Squat with what i have and try my best to get over 207kg.

I still have to Bench with Suit, and I still have to Deadlift, I tried Wide stane last week and It felt great even when i am Deadlifitng raw with 361lbs.  I need to Train more.... NO time....

Stupid Shanhai businese trip on march 15-17.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 09, 2011, 02:39:42 am
110305 Trying to get in Super Centurion size 4 (droping Smolov program)
Coach/Dr.Yip is teaching me how to Warm up for the Powerlifting competition!

After spending like 15 min trying to Squez myself in the size 40 Super Centurion suit. It fit like Mad tight Fit. All the meat in my leg is squzzed out like an Egg attached to my thigh.  At the end, I am not able to squat in the size 40, it is just too strong and tight for me.
I end up squating in size 42.  Confirmed and I placed order of the size 42 on the same night.

Warmup Plan:
60kg 1x8
80kg 1x5
100kg 1x5
120kg 1x3
140kg 1x1
160kg 1x1 (suit on)
180kg 1x1 (all gear on)

total 5060lbs

I did the above, and not able to squat with size 40 super cent suit.

On Competition day, Starting Weight should be using 3 rep max.

110307 Training on my own, Tired from previouse 1rm training
I did not focus on smolov no more, Not much time left and I need to get my powerlifting form pass.
Bench
130lbs 3x8
155lbs 1x6
175lbs 1x3
199lbs 1x2
209lbs 1x0.5 Failed
209lbs 1x1 Suit on
219lbs 1x1 left arm shaky
230lbs 1x0.7 Failed
total 5666.5lbs

Squat
95lbs 1x6
185lbs 1x10
229lbs 1x5
259lbs 1x5
309lbs 1x5 Easy
329lbs 1x3
total 7392

Deadlift
155lbs 1x3
225lbs 1x2
268lbs 1x1
315lbs 1x1 Easy
total 1498

i need to sleep early, i need to lift heavy..
businese trip on 15 changed to 22... so close to the big day.. .darn it...
I had just spent $200USD (not included to get the super cen squat suit. i hope i can arrive as soon as possible.
with businese trip in the way, i don even know if i have enough time to pratice (with the suit on)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 20, 2011, 11:46:29 pm
110308   Trying to do as much as possible for powerlfiting         
Bench            
130lbs   3*8         
155lbs   6
175lbs   3   
199lbs   2         
209lbs   0.5         
209lbs   1   suit on      
219lbs   1   left arm is losing      
230lbs   0.7   failed      
      
Squat         
95lbs   6   570   
185lbs   10   1850   
229lbs   5   1145   
259lbs   5   1295   
309lbs   5   1545   Easy with belt and wrist
329lbs   3   987   
   total   7392   

Deadlift         
155lbs   3   465   
225lbs   2   450   
268lbs   1   268   
315lbs   1   315   
   total   1498   

      
110309      
Squat      
60kg   8   
80kg   5   
100kg   5   
120kg   3   
145kg   1   
167.6kg   1   
167.6kg   1   
137.6kg   2   
137.6kg   3   

Bench      
135lbs   18
157lbs   3
177lbs   3
185lbs   2
195lbs   2
205lbs   1

DL   
205lbs   3
225lbs   2
275lbs   1
297lbs   1
341lbs   1
367lbs   1
411lbs   fail

110310   kg   
Bench      
40kg   6   
60kg   6   
80kg   3   
90kg   1   
100kg   fail   
100kg   1   Suit on
110kg   fail   
110kg   1   
115kg   fail   

DL      
60kg   5   
90kg   3   
110kg   3   
130kg   1      
150kg   1      
170kg   fail      
170kg   0.5   suit on,   stuck on mid
170kg   1      

110311      
DL         
60kg   6      
80kg   6      
100kg   3      
130kg   3      
150kg   1      
150kg   1      
170kg   1   suit on   
170kg   1      
170kg   1   
180kg   1   bad ending
180kg   1   ok
190kg   1   ok
200kg   fail   

110312      
Did not record   

110314   kg   
Bench      
40kg   8   
60kg   6   
80kg   3   
90kg   1   
95kg   1   
100kg   1   suit on
110kg   F   
105kg   F   
95kg   1   
95kg   1   
105kg   1   
105kg   1   
110kg   F   
70kg   6   
70kg   8   
70kg   6   

Squat      
60kg   8   
80kg   5   
100kg   5   
120kg   3
140kg   1
160kg   1
170kg   1


I have be heading to the gym 8 days in a row, trying my best to lift as much as possible with suit on. I am probably over trained... but since there is not much time and i need to get use to my gear.. there is nothing i can do...

110316   
bench   
40kg   6
50kg   6
60kg   6
80kg   3
90kg   1
95kg   1
100kg   1
105kg   F
110kg   F
90kg   6   half               
95kg   3   half               
100kg   3   half               
105kg   1.5   half               

Squat                     
60kg   8                  
80kg   5                  
105kg   5                  
120kg   5                  
140kg   1                  
160kg   1                  
198.4kg   failed but should be ok                  
                     
110317   Record Lost paper left in gym and lost                  
Squat Nailed 200kg, failed 210kg                     

110318                     
Bench                     
20kg   8                  
40kg   8                  
60kg   6                  
70kg   3                  
80kg   2                  
90kg   1                  
100kg   fail                  
95kg   1                  
100kg   1   suit               
105kg   1                  
105kg   1                  
110kg   fail                  
110kg   fail                  
                     
DL                     
60kg   8                  
80kg   6                  
100kg   3                  
120kg   4                  
140kg   3                  
160kg   1.5                  
170kg   1   suit on               
170kg   1                  
180kg   1                  

Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 20, 2011, 11:49:48 pm
110319   First testing before Meet                  
Squat   kg                  
60   8                  
70   8                  
80   8      
100   6      
125   5      
140   3      

170   1   1st   Belt
185   1   2nd   suit on
200   Failed   3rd   Failed ( jerking down and up mid way)

Bench   kg (suit on)      
95   failed   Not able to lower (too light)   
100   Failed   Leg raised    
110   ok   Red white white light   

Deadlift   kg      
60   1st      
80   2nd      
120   3rd   
150      

185   ok   1st
195   ok   2nd Red white white light
205   Failed    3rd Bar lowed half way, even though I completed the lift fuxk
Title: Re: Scooby 2011 Journal
Post by: aiir on March 20, 2011, 11:50:31 pm
200kg squat...damn bro 

 :ibsquatting: :ibsquatting: :ibsquatting:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 24, 2011, 01:53:44 am
110321   The night b4 businese trip   
bench   kg   
30   10   
50   6   
60   5   
70   3   
80   2   
90   1   
105   5x1   Coach said If i can naile 3/5 i can use it as starting Set.  ( I end up nailing all 5 of it)
110   failed   

Squat      
60   8   
90   5   
120   3   
140   1   
165   2   Suit Belt on
185   1   Kneep Wrap on
195   1   
205   1   The right plat hit the safety bar >:(
210   1   NAILED IT!!! OH MY GODDDD I BREAK LOCAL RECORD!!!!!!!!!!!! :headbang: :headbang: :headbang: :headbang:

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=8574&stc=1&d=1301328471)

Video Record!
http://www.youtube.com/watch?v=C7j0mVh_FqU
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 24, 2011, 02:05:22 am
110322 Stupid Gym at Shang Hai Hotel (four points by sheraton shanghai pudong)
So i brought my belt my wrist guard, and my Suit in my tiny luggage.
Thinking that a hotel gym must have some Barbell and plates... (beside the evil smith machine that I expected)

End up the gym is crap, the max dumbell they have is 20lbs.  :pissed:
I am suppose to be Deadlifting.... wtf....

I end up doing
- arm curl 20lbs lol
- Front arm raise 15lbs
- Fly 15lbs
- Bench press with smith machine... 135lbs.
- Squat with smith machine... 165lbs

What a waste... of effort carrying that heavy belt. :pissed:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 24, 2011, 09:35:41 pm
110325 Trying to Deadlift Harder!
Local Squat Record 207.5kg
Scooby Squat Record 210kg

Local Deadlift Record 220kg
Scooby Deadlift Record 190kg

Today, I will Dry to break the 200kg mark for deadlift.
60kg  8
90 kg 5
120kg 3
140kg 1
160kg 1 suit on
180kg 1
195kg 1 bar deep and up (failed)
195kg 1 ok
205kg Fail (not able to lift)
200kg Fail (not able to lift)
195kg Fail (not able to lift)
195kg Fail (not able to lift)

ramdom weight waste of time lift....

I am starving near the end of my session... I ate 1 apple, 1 pcs of bread for breakfast. 1 cup of condense oat meal for lunch. 1 Mcdonlad sasuage&egg muffin and a can of red bull before lifting.

I guess, low blood sugar casue me to fail today session.... I can not beleive i wasted my time again.
I will take Friday off, and Sat peform competit testing again.
Next week will be Rest rest rest rest rest....


Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 28, 2011, 02:09:22 am
010326 Final Test Lift before the meet
I weighted 82.2 kg in the morning,  at noon I ate a bowl of rice with beef.  Did not have a change to pee or shxt before weight in at 2pm.  
I weighted 83.2kg WTF :uhhhfacepalm:

Lucky it is only a test today.

Squat
195kg Pass
210kg Fail
210kg PASS

Bench
105kg Pass
110kg Pass
115kg Fail

Deadlift
195kg Pass (marginal)
200kg Fail
200kg Fail

Mission Complete, Next weak is rest rest and more rest with light weight form training.

Video Log:
http://www.youtube.com/watch?gl=JP&hl=ja&v=sI_yUpf0BiU
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 30, 2011, 09:49:47 pm
110328 to 110330 Light Load Form Training

For all 3 days, I went to the gym to lift light and pratice form (Suitless)
Squat - Focus in external rotation and slow down quick rebound
135lbs 6x6

Bench - Focus in landing the bar correctly
135lbs 6x6

Deadlift (sumo) - Focus in tight hips with stright curved back which is the hardest for me.
135lbs 6x6


Everything is done now. The 2 coming days will be rest, rest and more rest.
I had been eating light:
Breakfast - Apple and a piece of bread
Lunch - Oat meal
Snack - piece of candy and some cracker here and there
Dinner - some salmon or tuna sushi maki 8 -16pices, Salmon Sashmi 6 pices, skinless chicken breast..

Current wegith: 82.1kg heading to bed after shower, 81.2kg Wake up from bed.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 01, 2011, 12:41:24 am
110401 Story Typing and English Translation Test

The following is a sharing I typed and posted in the local basketball/sneaker fans site  as well as my facebook.  I guess will translate it and include it in my Journal also.

????????????? 2011-03-31, 03:21 PM
 My Basketball Training Transformation Story 2011-03-31, 03:21 PM

?????????????????????????????????????????????????????????????? (???????????) ???????????????
Basketball is definitely one of my best friend; although often, I leave basketball behind for various reasons, reason like too busy with university, too busy with girl etc... Anyhow, whenever I got dejected in life... usually from a bad relationship breakup, I will dig out my basketball and play as hard as possible (due to too much spare time)

2006???????????????? ???????????!
A day in 2006, I suddenly felt that basketball is so hard to master, and I suddenly remember my childhood dream, Slamdunk!

?????????????????????????????
???????????????????????????????????trainer??????  
From there on, non stop web research, training and attempt to find method to train vertical...
The world wide web allow me to meet up with all kind of vertical interested people, young kid, 35yrs old middle age, professional trainer, I had meet them all...

??????????????????????????????????????????????????????????
Over the years, I had seen young kid going from barely rim touching to slamming the ball; I had seen middle age dude quit training due to new born baby, and of cause many many others who just quit in between...

???????????????????????????????????????????????????????????????
Vertical Jump, is quite a complicated subject, especially to those who genetically lacking the ability.  How to train for power, at the same time train for explosiveness?  With torque of a truck and also the quickness of a sportcar...

???? Vertical Jump Bible ???????????(Plyometric) & ???????????????????????????????????(plateau)
From a book named Vertical Jump Bible, I learnt about Plyometric and Powerlifting; Training and researching day by day, even though I had make progress here and there, but I usually reach a plateau very soon...

???????????????????????????????????????????????????????????????????????????????????..
Self research training is like a guy trying to find an exit in a dark room; the goal is clear, but lack of clear direction.  Although not sure if training method is most efficient; some time performance even decrease during training; the progress is just like using your own body as test subject in a lab...

????????????????? ????!
Anyhow, I can only believe that I am moving forward... and continue to train!

??????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????????? ?????????????????????
Gradually, I am getting stronger and stronger, the weight in Powerlifting keep increasing to a caution point.  Since muscle developing speed is much faster the joint, it is relatively easy to get injury, and of cause I had injured myself before.  Out of the blue, I discovered a government registered powerlifting club .  Give them a call, and an old grandpa with a loud voice suggested me to give them a try.  Went there and only a few dudes show up, powerlifting is not a popular sport to begin with.  I told him my goal: jump higher, I am here to squat and Deadlift.

???????????????????????????????????????????????????????????????  
Just like that, my journey in powerlifting begins.  Honestly, the coach here is experienced, international standard, although this sport lack of popularity and not many athletes involve, I still believe, it is not easy to be No. 1...

?????????????????????????????????????????????????????????????????
Non stop training, Non stop learning, Non stop improving, I am starting to be a Squat specialist.  One day. I suddenly reach new height in my squat stat - I am able to squat 2x bodyweight!

??????????????????????????????????????????????
From the web, athletes able to squat 2x BW  are not really not that special, I suppose it still can be consider as a standard for entry level professional athletes.

?????????
Am I an Athlete?

????????????????????????????????????????????????????????????????????????????????207kg (455lbs)?????????...????????????(???????382lbs)
I started to think, could I leave my name in the local Powerlifting record book? I really did squat day and night!  Although I love basketball a great deal, but it is definitely impossible for me to get respected from the basketball community, but with powerlifting, it is possible.  I check the local record, my category's record is 207kg (455lbs)! Good god, that is mad, like I said before, it is not easy being no.1... (My record at that time is 382lbs)

???????????????????????????????????????  
The above was about one and a half years ago; although I felt that the local record is so far away and hard to reach, but inside my heart... a little bit of me still believe that it is possible....

?????????????????????.
Non stop training, non stop learning, non stop improvement.. is all because I want to Dunk...

????????????????????????????????????????!
A year pass, I got higher in vert, but is still far from dunking... instead, I am squating at a new level again!

???????????????(???????????????)
I decided to join the local powerlifting competition this year. ( I joined for fun 2 years ago)

??????????????????????????????????????????????????????????????????????????????????
Day by day, time passes so fast, I train so hard as if I am going against the clock.  The life of a athlete is short, I know if I have a chance to break the record this year, next year will be a whole different story.  The competition day is getting close, but my improvement rate is slowing down... I am stressed and I can not take my mind off training ...

??????????? (???????????????????????) ?????????????????????????????????????????
On my last week of training (it is actually 2 week before the meet, as the last week is meant for rest), because I still got a business trip to go, I know I don't have much time left, I give it all out that night and attempt the record breaking lift...

???????????????!
It is this day, I made history...I break the local record!

???????????????????????????
Since that, I had 2 other training attempt at that weight, once failed and once successful...

?????????????????????????????????????...
There are still 2 days left before the meet, and many friends of mine know about me trying to break some record, and my family...they all support me...

?????????....??????
?????????10???????????????????Believe in yourself?
Here come the pressure, can I really do it?
I wont allow myself to think about that more than 10 sec. I can only tell myself... YOU CAN DO IT. BIY!

???????????????????????????????????
Because today is the 2nd last day before the meet (full rest day), so I spend my time documenting this story for myself.

????????????????????
Bad Grammar indeed, if you actually read up to this point, I did really appreciate your time...

P.S. ????????????????????????????????
P.S. At the point, I want to thanks my wife for her support, Training day by day take up so much time which I could had be spending it with her instead...

?????????????:
At last, here attached a video clips about my final test ,1 week before the meet:
http://www.youtube.com/watch?v=sI_yUpf0BiU
Title: Re: Scooby 2011 Journal
Post by: adarqui on April 01, 2011, 04:42:13 am
kill it at that meet man.. hope it goes great.
Title: Re: Scooby 2011 Journal
Post by: bozadoza on April 01, 2011, 04:54:23 am
Damn mate, when i watched your youtube video for the first time i was amazed! And again when i read this im amazed again  :D :D :D Very interesting and encouraging story, keep it up and never quit!!!

"Anyhow, I can only believe that I am moving forward... and continue to train!"!

Regards!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 05, 2011, 11:45:43 pm
110402 Mission Complete, Local City Record broken!
So during the last week before the meet, I lifted lightly for first 3 days to improve form and rested completely for the final 2 days.
I managed to maintain my weight a bit too much and end up weighting 80.8kg at the weight-in entering the 83kg class.

Squat my name into record book:
My first Squat attempt is 200kg, (where the next closest lift by other is only 170kg).  I nailed it, but it is not as EASY as I expected.  I slowed down on my way up.

Following my plan, my 2nd attempt will be the record breaking 210kg.  I figure if I fail once,  I will have one more chance (Next closest lift by other is only 180kg). Once again I am the last guy to be on stage since I am lifting the most.  

Bar Loaded! The ref called out.

I get on stage, get some powder on my hand, and I stand beside the chalk holder with my head down.  I close my eyes and told myself, "you got this, all this squatting day and night, you got this, you got this!"

I step toward the rack, all the spotter and weight adding helper is ready. All eyes on me but I did not care, for that few sec, it is only me and the bar on the stage.  The whole stadium is silenced...

I lay my hand on the bar according to the marking, looking up to the ceiling into the light, close my eyes and breathe in deeply.  Picture of me squatting flash in my memory.

I open my eyes, roared to myself and get myself under the rack.  I jerk myself under the bar roughly, hit it again hard to get the bar in lower bar position and up I go.

I get out of the rack, while the ref keeps yelling at the spotter/helper, "Don't touch him, and hold onto the rack!"

Squat! The ref called out.

Everything is set and I am ready.  With my head looking forward at the ref & audience and the black background (I was actually out of focus).  I talk to myself in my head, lean forward, weight on ball of foot, flex your hip flexor hard, back straight, chest up...

I took one final breath with 210kg on my back.  

Down I go! External rotation in the knee on the way down, reaching near parallel and increase the downward speed for rebound.  Bang I am heading back up in no time, but balance is off.  I am off balance leaning a bit backward!  Trying hard to balance with the 210kg, I think the refs see how I am moving slightly back and forth and waited for me to see if I can hold it.

Half a sec later, the ref yelled out "RACK" and I knew I had completed my lift.  I roared to myself once again; turn my head and wait for the result...

The light goRed, White, White.  The ref yelled out, Good Lift!  

Scoobychau Mission Complete!!!!

(My last squat attempt is 212.5kg which I failed.)
In fact, even for bench and deadlift, all my 2nd attempts are set as my expected previous best record, and all my final attempt is a boomed new PR attempt.

Bench Attempts:
1st - 105kg, 2nd - 110kg, 3rd - suppose to do 115kg(old PR), but because I felt so great, I decide to try 120kg and failed.

Deadlift Attempts:
1st - 185kg, 2nd - 195kg, 3rd - 200kg (Failed)

I did not care if I win 1st place in total score, I knew my bench is crap, and my deadlift is only so so compare to others.  So I did not pay attention to other lifter like what I did 2 years ago.

But I got lucky, in the final attempt for the deadlift, there is this guy who is chasing and target locked on me in total score.  He trained with me before and was there during my final test, so he knew that I can not DL 200kg.  In his last deadlift attempt, he tries to overtake me by 2.5kg in total score.  But I am lucky... he was not able to do it.

So the gold medal falls into my pocket.

The result is as follow:
Place - Squat - Bench - Deadlift - Total
1st - 210kg - 110kg - 195kg - 515kg (Scoobychau)
2nd - 185kg - 125kg - 192.5kg - 502.5kg
3rd - 167.5kg - 127.5kg - 175kg - 470kg

Since the powerlifting association had changed their weight class from 82.5kg to 83kg, all the previous record becomes obsolete.

In theory, I did not break any previous record... which is a shame.
But looking at my weight at 80.8kg, I am still under the 82.5kg class so I could tell myself, Mission complete! I had done it!

One mission complete, next mission await - Vertical!
Title: Re: Scooby 2011 Journal
Post by: vag on April 06, 2011, 04:10:05 am
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...
Title: Re: Scooby 2011 Journal
Post by: Clarence on April 06, 2011, 07:43:29 am
 :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.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 07, 2011, 02:42:21 am
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.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 20, 2011, 12:10:32 am
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
Title: Re: Scooby 2011 Journal
Post by: joejoe22 on April 20, 2011, 05:20:28 pm
Man, he loves those dang hip thrusts!  UGH, me not so much.

Congrats on the meet bro!  Nice work!
Title: Re: Scooby 2011 Journal
Post by: Cosmic J on April 21, 2011, 03:44:21 am
Good job scoob.  Now let's get back to the vert training! :'(
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 24, 2011, 01:53:09 pm
110424 Easter Holiday Video Catchup

Took the holiday time to edit my previous video.
http://vimeo.com/22809460 (http://vimeo.com/22809460)
http://www.youtube.com/watch?v=XVu-X5YXKQo (http://www.youtube.com/watch?v=XVu-X5YXKQo)
http://www.youtube.com/watch?v=XVu-X5YXKQo

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/
Title: Re: Scooby 2011 Journal
Post by: shammy12 on April 24, 2011, 03:08:54 pm
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.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 26, 2011, 04:48:59 am
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!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 27, 2011, 10:58:06 pm
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!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 03, 2011, 12:40:03 am
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:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 03, 2011, 10:24:45 pm
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.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 11, 2011, 02:07:04 am
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:
Title: Re: Scooby 2011 Journal
Post by: Kingfish on May 11, 2011, 10:16:40 am
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.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 18, 2011, 11:47:16 pm
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.

Thanks Kingfish for ur feedback.  I think my 1rm raw squat is around 380lbs, but I am Grinding up with such weight and lack of explosive power.
After setting the local city squat record I am done with slow powerlifting squat style.  I want to tranform all my muscle in the explosive power.  Personaly, i feel like a Slow 18wheelers, power is there, but unable to release it in a quick explosive manner.

So, I am sure 346lbs x6-8 reps is good for power... But i am not sure how that can get me higher...

I just strated doing speed squating... so may be the weight is not as heavy as I should.  But i can feel my knee is having some problem since I shifted from powerlfiting to Vert training...

110517 Vert Training
Upperbody routine x 2 with 60-70% weight in a explosive manner

Hang Clean with Depth jump alternation
100lbs 3x3  (light but for god sake get it right and use ur Glute, upperbody should be relaxed)
110lbs 2x4
Depth jump with 1 step above knee height

Squat
87lbs 1x3
137lbs 1x3
157lbs 1x3
177lbs 1x3
197lbs 1x3
227lbs 1x3
247lbs 3x3 Slowing down but still pushing fast with no grinding

Reversehyper (suggested from Adarq, Keep the leg stright all the way to the top)
30lbs 3x8

Calfraise
30lbs 3x20 (doing it as explosive as possible all 20 reps)

I am doing 3-4 Max run up jump in my weekly basketball meeting every sunday.  I don think it is enough to consider as Max effort jump training.  However, i can confirm that i am NOT getting any higher still.   :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: D4 on May 19, 2011, 12:58:30 am
So you're doing 3-4 Max Jumps per WEEK?!

Dude I can tell you from personal experience and from general knowledge around here, you will jump higher if you do 10-15 Max Jumps, 3-4x a week.  I always find myself jumping higher when I am jumping frequently.  Just keep jumping a lot.  You definitely have the strength, but while working on speed and reactiveness, make sure you get in your max jump sessions.  It makes a huge difference. 

Not to brag or anything, but I strength trained for about 9 weeks or so, and was frustrated my vert didn't go up.  If you check my journal, you will see that, since 2-3 weeks ago, I started having jump technique practices/max jump sessions and I PR'd 3 consecutive weeks, adding 1 inch per week.  Obviously I had the 3 inches in me, but I needed the jump sessions to get them out.

That AND, I have been doing extra plyo's, but you get the idea.  Just try adding high frequency jumping into your routine. 

Good Luck.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 25, 2011, 05:38:16 am
110519 Vert Training

Hang Clean with Depth jump alternation
75lbs 1x3
85lbs 1x5
105lbs 1x3 &1x4
115lbs 1x3
135lbs 2x4

Depth jump with 1 step above knee height
4x5

Squat
89lbs 1x3
179lbs 1x3
239lbs 1x3
269lbs 1x3
299lbs 2x3

Reverse Hyper
40lbs 3x8

Calf Raise
3x20
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 26, 2011, 02:22:06 am
110525 Vert Training
Hang Clean with Depth jump alternation
45lbs 1x5
65lbs 1x5
95lbs 1x3
115lbs 1x3
145lbs 4x3
http://vimeo.com/24251318
Last 3 sets video capped, I am humping the bar a right.. but I dont think this is correct. In my last set, i try to pull the bar up with my back heel up ( i remember this was tuaght in class), and I think the last set is better compare to the others.


Depth jump with 1 step above knee height
4x5

Squat
145lbs 1x3
195lbs 1x3
240lbs 1x3
270lbs 1x3
310lbs 2x3 Getting Slow...

Reverse Hyper
40lbs 3x10  ( I am getting this ex right, feeling the Glute work. but lower back seems to be working slightly still)

Calf Raise
2x20 (Trying to do it Fast with bounce)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 03, 2011, 03:24:40 am
110531 Vert Training
Slight warm up with hang clean

Hang Clean with depth jump alternation
146lbs 4x3
Djump 5x4

Squat
146lbs 1x3
216lbs 1x3
236lbs 1x3
256lbs 1x3
278lbs 3x3

Reverse Hyper Ex
40lbs 3x8
Calfraise
40lbs 3x20

Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 03, 2011, 03:35:53 am
110602 Jump Jump Jump
I jump like 20+ times during basketball today.

Standstill leap:
Barely Tap the rims

Running 2 legged jump with  3 steps+ approch:
1.5 inches above the rim, stutter step untill the last 2 step.

Jump to Drop step apprach (2 steps):
1 above the rims.

What can u tell from the above numebers?
Bad jumping mechanic, Bad running approch with wasted energy. Lack of plyometric abiltiy may be?

I must jump more...

Btw, during these jump, i notice the feeling is much different compare to the Depth jump i did in the gym.
In the gym, i jump without arm swing due to low ceiling indoor.  and i can not really feel my leg is FULLY stretching to the max..
not sure if it is because of the rubber padded flooring or what..

i am starting to think, all those depth jump in the gym might be useless... it does not feel anythign like my max effort jump i did today...


Title: Re: Scooby 2011 Journal
Post by: thewon888 on June 04, 2011, 08:07:14 pm
110602 Jump Jump Jump

Btw, during these jump, i notice the feeling is much different compare to the Depth jump i did in the gym.
In the gym, i jump without arm swing due to low ceiling indoor.  and i can not really feel my leg is FULLY stretching to the max..
not sure if it is because of the rubber padded flooring or what..

i am starting to think, all those depth jump in the gym might be useless... it does not feel anythign like my max effort jump i did today...




 Your goal is to increase your max vert, so all plyo's should be done for max height or distance. You can still do those box jumps indoors, but I would recommend doing them as jump tucks.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 20, 2011, 03:52:49 am
110614 Vert Training  (Wats with the long time skipping gym?)
There were holday last week along with NBA final... I have to Run home after work to watch the replay.  resulting in skipping gym.
Loser...

Hang Clean with depth jump alternation
126lbs 1x3
146lbs 1x3
166lbs 2x3, 1x2.5
Djump 5x4

Squat
146lbs 1x3 (jumped)
178lbs 1x3 (jumped
198lbs 1x3 (jumped)
236lbs 1x3
256lbs 1x3
286lbs 2x3 (slowing down)

Reverse Hyper Ex
45lbs 2x10
Calfraise
45lbs 2x10
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 20, 2011, 04:35:47 am
110616 Vert Training b4 basketball training To is my first time joining the training of another team. but i have 1 hour spare time after work for my regular vert training.
Hang Clean with depth jump alternation
87lbs 1x3
168lbs 1x3
Djump 3x3

After that, I took 1 hour train to the out door court and see the team with a coach. Infront of me is 4 twenty some yrs old kids with a coach along with a raining wet outdoor court.

The Real Ball Training?
Because is raining, no body showed up, and because is raining and slippery, we can not do much... so we shoot around the key, and played 2 round of horse.
Then the rain stop, but the court remain wet.

The coach instruct us to do the following fundamental and physical training.

Stretching... the usual things
Happy Feet: 40 rapid tapping foot on the toe at base line mid court and other base line, 4 trip (My leg started giving out on me after first round... tough as hell...

Push up with crawling: 2 push up, steps crawling, 2 push up  side to side, 4 trip (After 1 round, my arm start to hurt. at the last round.. i can not finish the 2nd push up, i pretty much dropped myself as I try to go back up.)

Between the leg handling: Move ball side to side with out dropping, forward 10, backward 10, baseline to baseline.  I am surprise I am actually good at this.

Shoot under the rim side to side: 20 shots, side to side 5 round.  Miss 1 shot, run 1 lap.  I am also pretty ok at this. I missed total 3 or 4 shoot out of the 100.

That's it, in front of 4 of this kids, I look the oldest and the strongest... but I have no endurance.  and honestly... I feel like Jason Kidd... being a oldies on the court. (the coach is a few years older then me only.... I do feel out of place in front of this young gun)  Took me 1 hour to head back home at 12:05 am.

PS.
That is a Thursday, I felt ok heading to work on Friday with slight pain 24 hrs post workout.  Than on Sat. approaching 48 hrs post workout, my whole upper body exploded with sore pain.  My triceps is so contracted that I can not flex my bicep, my arm can only bend 90degree trying to reach my shoulder.  The wrose part is, my upper back where my wing is are also destroyed. I can not move my arm up .. I can not turn or do anything without pain.  

I had similar experience when I started running long distance for the firs time, with leg being completely sore with problem walking.  But this is the first farking time with such extreme breakdown on the upper body.  For god sake, I lift weight regularly too, I can not believe this is happening!

I am thinking about joining this team and dismissing my own Team Vanquish... after managing it for 3 years...
or may be I will hire this coach and restructure my own team.  The decission sould be a easier one..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 27, 2011, 02:19:20 am
110620 Vert Training
Hang Clean with depth jump alternation
67lbs 1x3
77lbs 1x3
115lbs 1x3 Bad wrist, bad catch
126lbs 1x3
136lbs 4x3
Djump 4x3

Squat
136lbs 1x3 (jumped)
166lbs 1x3 (jumped
196lbs 1x3
218lbs 1x3
266lbs 1x3
288lbs 3x3 (slowing down)

Reverse Hyper Ex
45lbs 3x10
Calfraise
45lbs 3x10
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 27, 2011, 02:51:48 am
110623 Vert Training
Hang Clean with depth jump alternation
135lbs 2x3 Bad catch
155lbs 2x3 Bad catch continue
155lbs 1x2.5 Bad catch lead to drop, right front shoulder pain, injury?
135lbs 1x5, 1x3
Djump 4x3

Squat
179lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
269lbs 1x3
289lbs 1x3 (slowing down)

Reverse Hyper Ex
45lbs 3x10
Calfraise
45lbs 3x20

110626 Weekend Vertical Test
Jumped like 20 times,  Sluggish under the hot hot sun.
Nailed a few good jump... video captured...
then i go home.. look at the video.. compare to my previouse photo...
 :-[
WTF... I found a photo of me... in 2010 Oct, reaching the same height I had done just now.
Up in Strength +
Up in Explosive power +
Up in Plyometric ability (Depth jump) +
=
Same Pathetic Running 2 legged jump.

What is missing in the formular? Should I just Jump more?   :pissed:
DAM THIS POS!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 05, 2011, 12:40:51 am
110627 Vert Training
Hang Clean with depth jump alternation
135lbs 2x3
146lbs 1x3
156lbs 2x3 Good
Djump 5x4

Reverse Hyper Ex
45lbs 3x8

Calfraise (on machine)
123 x 20
135 x 20
140 x20
158 x20

Squat
135lbs 1x5
205lbs 1x3
225lbs 1x3
255lbs 1x3
279lbs 1x3
301lbs 1x3, 1x2 knee is sore
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 05, 2011, 03:20:41 am
110629 Vert Training
Hang Clean with depth jump alternation
135lbs 2x3
156lbs 2x3
Djump 4x3

Squat
135lbs 1x3
205lbs 1x3
225lbs 1x3
255lbs 2x3 Easy

Reverse Hyper Ex
Skipped

Calfraise With Machine
169 1x20
180 1x20
192 1x20 Tough


110703 Vert Test, This time, I focus in technique and jumpping method!
This is my 3rd consecutive Sunday vert test back in my old home in that old court where I started jumping 6 years ago...
My first week, I knoew I wont get a shocking new height.. but I did expect some gain... which never happened.
My 2nd week, I got no where... I nailed a good jump...which got me some hype, but when i got home.. I saw a old video cap from Oct 2010....and found out I am back at the same level as before.. no improvement.  Disappointed.

My thrid week, same sunshin, same Sunday, even that same old man shooting basketball like soccer throw in is on the court.  I finally made some gain.

I started warmming up by jumping shooting here and there and stretching my hip flexor.  I got sort of tire due to the sun, and sweat alot.

Than i preform stand still vert for 4 time or so.... no improvement.  On to running 2 step... same bullshxt...
I continue to jump.. and rest and pratice 2 steps stop jump, hop stop jump, swing my arm... and etc.

I start to jump again, focus in mataining speed, smooth approch, no stuttered step, toe point foward, and timing of arm swing.

Bamg!   :personal-record:
The following 3 or 4 running jump are all great with new height!  I even retest my stand still, and seems to got higher.

Moral of the story:
Warm up the CNS for testing Vert.  Warming up the muscle can not release the full power needed for vertical!

I felt that today, personally.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 06, 2011, 02:23:04 am
110705 Vert Training with Basketball Team training = over train? :uhhhfacepalm:

I finaly dismissed my 3 years old basketball team, I am no longer a team owner... Idecide to join some old fashion basketball club/team and learn how to play from some ExA1 league player.
To save time, and thinking that Basketball team training wont be tough.. I decide to do both on the same day.. which is a bad idea.

Vert Training (in gym after work for 1 hour)
Hang Clean with depth jump alternation
67lbs 1x4
146lbs 2x3 bad catch
156lbs 1x3
166lbs 1x3
176lbs 1x3
Djump 4x3

Squat
135lbs 1x3
185lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3
306lbs 1x3

Reverse Hyper Ex
Skipped

Calfraise With Machine
180 1x20
192 2x20

~1 hour MTR Train to court with 2 mcdonald burgers~

Basketball training (2.5 hours)
Happy feet training: baseline foulline, halfcourt
Defencesive stand: 7 rounds, around fullcourt
5 dribble lay up: 10 rounds, full court
Cross Leg foot work: 7 rounds, Cross fullcourt
3 person half court passing: around the half court finish with layup.  (this is new to me)

Personal Training:
10lb medicine ball: Drop Step, jump with ball hit board x5 . finish with shooting, 10 set.
Shoot under the rim with hand  hitting board: Finish untill 10 baskets with slap
lay up: 1 dribble 2 step, 2 hand layup, 2 dribble back to 3pts line, restart without pick up ball.

Conclude with 3 games full court plaing center.


I think this is consider overtrained... bad for vertical isn't it?   :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 18, 2011, 04:14:43 am
110713 Vert Training
Bench
135lbs 2x8

Hang Clean with depth jump alternation
115lbs 1x4
135lbs 2x3
157lbs 1x3 easy
177lbs 1x3 ok
187lbs 1x3 good
196lbs 1x1 Failed 2nd and 3rd
196lbs 1x0 Failed

Djump 4x3

Squat
185lbs 1x3
229lbs 1x3
245lbs 1x3
285lbs 1x3
315lbs 1x3

Reverse Hyper Ex
45lbs 3x8

Calfraise With Machine
192 3x20

Starting in 1106, I had been preforming max effort jumping every Sunday.
The first 2 weeks yeid not result.
Documented here: :pissed:
http://www.youtube.com/watch?v=X8f3E5o7u1w

Title: Re: Scooby 2011 Journal
Post by: Raptor on July 18, 2011, 05:20:14 am
Starting in 1106

In 1106 there were still samurais around.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 18, 2011, 01:31:23 pm
Saw this video before sleep.
worth studying:
http://jumpingtechnique.com/instantinches/

PDF
https://s3.amazonaws.com/VFTraining/Instant+Inches+Vertical+Jump+Workout.pdf
Title: Re: Scooby 2011 Journal
Post by: D4 on July 19, 2011, 11:19:42 am
Are you still jumping only SUndays?


Dude, get your ass to jump sesssions 3-4x a week.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 08, 2011, 06:01:23 am
110718 Vert Training
Leg Curl
30 1x8
40 1x8
50 2x8

Hang Clean with Depth jump alternation
89lbs 1x3  (light but for god sake get it right and use ur Glute, upperbody should be relaxed)
135lbs 1x3
155lbs 1x3
179lbs 1x3
155lbs 1x3
165lbs 1x3

Depth jump with 1 step above knee height
4x3

Squat
135lbs 1x3
279lbs 1x3
225lbs 1x3
255lbs 1x3
279lbs 1x3 slowing down
301lbs 1x3 Try to go fast but failed
329lbs 1x2
135lbs 1x5

Reversehyper (suggested from Adarq, Keep the leg stright all the way to the top)
50lbs 2x8

Calfraise
203 3x20 (doing it as explosive as possible all 20 reps)

Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 08, 2011, 06:04:30 am
110801 Vert Training after Singapore holiday

Hang Clean with Depth jump alternation
135lbs 1x3
145lbs 1x3
155lbs 1x3
175lbs 1x3
199lbs 1x2 both failed
189lbs 1x1 barely made it

Depth jump with 1 step above knee height
4x3

Squat
179lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3 slowing down
295lbs 1x3 Try to go fast but failed
225lbs 1x1
135lbs 1x5

Reversehyper (suggested from Adarq, Keep the leg stright all the way to the top)
50lbs 3x8

Legcurl
60 3x8

Calfraise
30lbs 3x10
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 08, 2011, 06:08:07 am
110805 Vert Training after Singapore holiday

Hang Clean with Depth jump alternation
135lbs 1x3
146lbs 1x3
157lbs 1x3
167lbs 1x3
190lbs 1x3

Depth jump with 1 step above knee height
4x3

Squat
190lbs 1x3
225lbs 1x3
269lbs 1x3
291lbs 1x3
311lbs 1x3 slowing down
322lbs 1x2

Legcurl
40 1x8
50 2x8

Calfraise
203lbs 2x15
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2011, 04:05:42 am
110815 Vert Training after Skipped a week
Hang Clean with Depth jump alternation
135lbs 1x3
146lbs 1x3
168lbs 1x3
178lbs 1x1.5, 1 , 1,1

Depth jump with 1 step above knee height
4x4

Legcurl
50 1x8
60 2x8

Hang CLean
179lbs 1x1

Squat
205lbs 1x3
225lbs 1x3
255lbs 1x3
295lbs 1x3 Easy
345lbs 1x1 ok
355lbs 1x1 Slow
225lbs 1x4

Calfraise
100 1x20
140 1x20
180 1x20
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2011, 04:09:58 am
110819 Vert Training
Hang Clean with Depth jump alternation
115lbs 1x3
135lbs 1x3
155lbs 1x3
165lbs 1x1.5
165lbs 1x3
175lbs 1x2.5
189lbs 1x1, 0.5, 0.5

Depth Drop
1x1
Depth jump with 1 step above knee height
3x3

Squat
135lbs 1x3
185lbs 1x3
207lbs 1x3
225lbs 1x3 Easy
285lbs 1x1 ok

Legcurl
60 3x8
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2011, 04:14:06 am
110822 Vert Training
Hang Clean with Depth jump alternation
115lbs 1x3
135lbs 1x3
165lbs 1x3
175lbs 1x3
185lbs 1x3
199lbs 1x1.5

Squat
199lbs 1x3
225lbs 1x3
245lbs 1x3
265lbs 1x3
279lbs 1x3
289lbs 1x3

Depth jump with 1 step above knee height
4x4

Legcurl
60 3x8

Calfraise
191 1x20
203 1x20
215 1x20
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 04, 2011, 06:15:49 am
Over 1 month with no update... but i kept my record:

110829 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
175lbs 1x3
185lbs 1x2.5
205lbs 2x0.5

Depth jump with 1 step above knee height (alterbated with hang clean)
4x3

Squat
185lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
265lbs 1x3
285lbs 1x3
305lbs 1x3
325lbs 1x3

Legcurl
60 3x8

Calfraise
203 1x20
203 1x17
203 1x20

110914 Vert Training
 Hang Clean with Depth jump alternation
65lbs 1x8
135lbs 1x3
146lbs 1x3
166lbs 2x3
176lbs 1x3
187lbs 1x3, 1x1.5, 1x1

Depthdrop
1x4
Depth jump with 1 step above knee height
4x3

Squat
188lbs 1x3
205lbs 1x3
255lbs 1x3
277lbs 1x3

Legcurl
60 3x8

Calfraise
158 3x20

110919 Vert Training
Calfraise
192 3x20

Legcurl
60 3x8

Depthdrop then Depthjump
3x3

Squat rack is occupided
Squat with machine
192 1x9
2031x9
215 1x9

Hang Clean
45lbs 1x8
115lbs 1x4
135lbs 1x4
155lbs 1x3
165lbs 1x3
175lbs 1x2.5
215lbs failed

110921 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
166lbs 1x3
177lbs 1x3
187lbs 1x3
197lbs 1x3
207lbs 1x1.5, 1x1

Depth jump with 1 step above knee height
4x3

Squat
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3
301lbs 1x3

Legcurl
70 3x8

Calfraise
203 3x20


110930 Vert Training
Compelted Upperbody work out (i missed this.. had not been doing it for months)

Hang Clean with Depth jump alternation
95lbs 1x3
115lbs 1x3
135lbs 1x3
155lbs 1x3
165lbs 1x3
195lbs 1x1


Depth jump with 1 step above knee height
3x3

Squat
195lbs 1x3
215lbs 1x3
235lbs 1x3
255lbs 1x3 easy ..

Legcurl
skipped

Calfraise
skipped


Baby is Due in a month or so, hired a maid, and so busy with preparation.... not much time to go to gym...
But my weight vest arrived.  It come with emty pocket, i need to think of some Heavy stuff to fill in those sand bag.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 11, 2011, 12:03:14 am
Mission Weight Vest.

Cement + Water + pipe  :uhhhfacepalm:

or just keep things simple.. add the powder in and done deal.

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17623&stc=1&d=1318305665)
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17626&stc=1&thumb=1&d=1318324332)


Previous Project:
Medicine Ball at 20lbs  :wowthatwasnutswtf:
http://www.youtube.com/watch?v=TsQCGBqIiKM
Title: Re: Scooby 2011 Journal
Post by: thewon888 on October 11, 2011, 12:07:25 am
Damn, lookin jacked Scooby!!! :ibsquatting:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 11, 2011, 10:54:23 pm
Carry heavy stuff home 1 hour train ride.
3 iron pipe sample and a pack of those limestone powder.
total weight 6.6kg.  sure make my hand and arm tire.

the Iron pipe is cuted in perfect size to fit the vest. Each pipe is 10inch long and weight 0.7kg.
Using only the metal pipe, the vest will weight 8.4kg (18.5lbs).

 :headbang:

but I wonder if the HARD pipe will restrict my movment... it will feel like wearing a stack of pipe bomb around the chest and back... :uhhhfacepalm:

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17658&d=1318387101)
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17660&stc=1&d=1318388183)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 13, 2011, 04:13:46 am
Made a sample Pipe with Limestone powder.

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17736&stc=1&d=1318486108)
Just the pipe,

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=17737&stc=1&d=1318486108)

Look so much like a pipe bomb... :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 14, 2011, 02:49:55 am
111012 Vert Training

Hang Clean with Depth jump alternation
135lbs 1x3
145lbs 1x3
157lbs 1x3
167lbs 1x3
177lbs 1x1.5
177lbs 1x2.5

Depth drop
1x3
Depth jump with 1 step above knee height
3x3

Squat
135lbs 1x3
179lbs 1x3
199lbs 1x3
225lbs 1x3
245lbs 1x3
267lbs 1x3
277lbs 1x3
287lbs 1x3 Easy

Legcurl
60 3x8

Calfraise
Skipped

Still continue to sleep at 2-3am and wake up at 8:15am
No disiplin...
Title: Re: Scooby 2011 Journal
Post by: pjtvs on October 14, 2011, 09:51:05 am

Still continue to sleep at 2-3am and wake up at 8:15am
No disiplin...

Come on scoob, a little discipline! Your goals will come much faster when you sleep sufficiently!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 20, 2011, 10:33:25 pm
111221 New Born Baby = No sleep +20% Body Fat

Preparing for the holiday I plan to took when the Baby arrive, I got myself a 20lb weight vest and jumpsole.  
Thinking I should be able to spare 30 min per day to fool around on the street with this gear.

I was wrong.  Taking care of new born is soo demanding.  Especially when they refuse to sleep.  Yesterday I fight with the baby from 1am to 5am. She just cry cry cry and refuse to sleep.

I had not done any exercise for more then 1 month now.  I started to eat home everyday since momom G need to breast feed , although food is heavier, but I am eating more due to over cooking...

With no exercise and no sleep, some new bad PR is established also:
New PR with Current status:
194lbs
20% body fat


Fuxk Shxt Die Hard..... Goal is shifting away from me.  :uhhhfacepalm: :-[
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 11, 2012, 01:39:37 am
120110 Return Exactly 2 month after baby is born

So the baby is finaly 2 month old, and i had officaly vanished from the gym for near 3 months.  Weight vest was never used, I did manage to use jump sole while pushing the baby cart around the park once.

Anyway, today is the day I return to the gym.  I had also started to shoot basketball at lunch everday.

workout Log:
3 round of upperbody routine, mid level weight.

Squat progessively toward 245lbs X 3
Depth Drop from same hieght as before 4X 3
Hang Clean progessively toward 155lbs, try to do 185 and fail

the next day, leg muscle is sore, but upperbody remain ok.  I expect more pain will come 48 hours later.


PS.  at 190lbs, vert probably went down, but may last test show that I can still tap the rim easily.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 16, 2012, 09:42:43 pm
120117 Slowly Pickinh up in the gym

Been to the gym two more time since my last update.
Still lifting quick, and trying to get home early to see my baby.

Matain 3 round trip of the upper body routine ( still in less load then before)
Started doing squat but not 1rm.
Started doing hang clean with 155lbs. ( I am not turning my elbow to lock the bar under my shoulder in one go... Hang clean from is messed up again)

Started doing depth drop and depth jump.  And right away, knee start to get sore.  Time to eat up on glucosamine agian.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 17, 2012, 09:33:40 pm
120118 Jump Sole Test Start Week 1 Day 1

I finally decide to put my cheap training gear brought from the web to work.
20lbs weight vest and jumpsole

Week 1 day 1 piece of cake.
Squat Launges with 20lbs vest
-10/leg x 2 set
Step up on to 12inch with 20lbs vest
-10/leg x 2 set

May be I am still recovering from monday light gym session, leg  muscle get tire pretty easily during today 20 min training.
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 18, 2012, 05:44:14 am
You should lose some fat
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 19, 2012, 10:36:16 pm
120119 Gym Session Working up with the squat & still long way to go
3 round of upperbody , moderate weight.

Squat
Bar       1x8
89lbs   1x8
139lbs 1x8
209lbs 1x8
229lbs 1x6
245lbs 1x6
269lbs 1x5

Depth Drop
4 x 3

Left Knee is sore tonight.... started eating Glucosamine agian....

Yes raptor.. i need to lose fat, can u suggest some quick and effective method?
or should just run on th street 30 min a day...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 09, 2012, 06:23:56 am
120123 Jumpesole W1DB
Did this at home with 20lbsweight vest and 30 lb medi ball , piece of cake.

120129 Jumpesole W2DA
Back on the street at 11pm after feeding baby
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120130 Upper body
Circuit Training 3 Round

120131 Jumpesole W2DB
Back on the street at 11pm after feeding baby again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120201 Upper body
Circuit Training 3 Round

120202 Lower Body
Hang Clean
55lbs 1x3
115lbs 1x3
135lbs 1x3
157lbs 1x3
157lbs 1x2.5
177lbs 1x05
177lbs 1x01
187lbs 1x01
197lbs 1x01

Squat
135lbs 1x10
165lbs 1x10
185lbs 1x8
207lbs 1x8
237lbs 1x8
259lbs 1x6
303lbs 1x3

120204 Jumpesole W3DA
Back on the street at 11pm after feeding baby again and again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120206 Upper body
Circuit Training 3 Round in 20 min, crazy fast new record

120208 Jumpesole W3DB
Did this at lunch in work day. Pretty crazy stuff, skipped Lunge and step up due to lack of time

120208 Lower body
Squat
45lbs 1x10
95lbs 1x10
145lbs 1x10
165lbs 1x8
195lbs 1x8
215lbs 1x6
235lbs 1x5
255lbs 1x5
285lbs 1x3
305lbs 1x2
325lbs 2x2

Jump Squat
145lbs 1x6

Calf Raise on machine
140 2x20
100 1x10(Single leg)
Title: Re: Scooby 2011 Journal
Post by: vag on February 09, 2012, 04:00:47 pm
Nice to see you back at it scooby! Awesome consistency considering the circumstances.
Nice numbers on the weights too , keep it up...  :highfive:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 28, 2012, 10:49:33 pm
120213 Jumpsole W4DA
I am starting to do all Jumpsole work out at lunch with a partner.  People in the office think we are crazy and gay jumping in the court naked.
We rush to the court at 12:30pm sharp, warm up run a few laps, remove our clothes and Jumpsole....

120213 Upperbody
Upper body Circuit Training routine 3 rounds

120215 Jumpsole W4DB
Did this at lunch

120215 LowerBody
Did Jumpsole at lunch, and Squat at night.

Squat
145lbs 1x10
165lbs 1x8 Paused Squat
189lbs 1x8 Expo up
213lbs 1x6
235lbs 1x6
265lbs 1x5
285lbs 1x5
305lbs 1x3
325lbs 1x2
349lbs 1x1 Slow Grind up


12021 Lunch Ball Training
Foul shot, Front Privot shot, Reverse Privot shot. (by myself)

120217 Test jump in Home court
Pass by the court where i started Jumping in 2006.  Dress in Jean and Shirt.. and i can not touch the rim... :uhhhfacepalm:


Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 28, 2012, 11:02:01 pm
120220 Jumpsole W5DA
Did this at lunch...
Sleep at 2:40 am...

120221 FullBody
Upper Circuit Training 3 round with Abs.
Squat
45lbs 1x10
115lbs 1x10
135lbs 1x10
155lbs 1x10
185lbs 1x8
215lbs 1x8
Use knee wrap
235lbs 1x8
255lbs 1x8
285lbs 1x5
305lbs 1x3
325lbs 1x2
355lbs 1x1 Video Cap
399lbs 1x0 Failed, Video Cap, First time attempt 2x BW since baby.

Total Squat = 14965Lbs! :strong:

120223 UpperBody
Circuit Training 3 Round

120224 Jumpsole W5DB
Did 1 extra Bounding.  Did this in a park packed with old woman dancing and old man stairing at me.

120228 Jumpsole W6DA
Did this indoor while company basketball Team is training in the court at 6:40pm.
Played basketball until 10:30pm.


I am at Week 6 in this Jumpsole 8 weeks program.  Frankly speaking, I am not seeing Gain, however, I feel faster and more energy during full court basketball.  The lack of actual 2 Legged jump might be the reason behind this no gain situation.  I should try to find a day to purely practice jumping.  (I said this half  year ago, and I am saying it again now.

Sleeping is still a problem, feed baby at 11:30pm which take about 45 min to complete.  Doing this and that, and I end up sleeping at 1:30am... daily.  6-7 hrs of sleep is enough?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 06, 2012, 05:18:56 am
120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf,  dress in hot short pants and tank top (talking about the girl).  Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt.  For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height.  CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!
 :headbang:

TARGET: SLAMDUNK on Baby Birthday!  >:(
Title: Re: Scooby 2011 Journal
Post by: PointerRyan on March 07, 2012, 03:32:46 am
120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf,  dress in hot short pants and tank top (talking about the girl).  Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt.  For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height.  CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!
 :headbang:

TARGET: SLAMDUNK on Baby Birthday!  >:(

lmao @ (talking about the girl)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 13, 2012, 04:59:50 am
120306 Upper Gym
include sit up

120307 LowerBody
BW at 194lbs

Squat
45lbs 1x10
115lbs 1x10
145lbs 1x10
165lbs 1x10
215lbs 1x8
257lbs 1x8
280lbs 1x3
301lbs 1x2
323lbs 1x2 ok
343lbs 1x1 ok vid caped
353lbs 1x1 ok 1.81BW
373lbs 1x1 failed 1.92BW
393lbs 1x1 failed with knee wrap 2.02 BW  :uhhhfacepalm:


120308 Upper Gym
include sit up

120310 Jumpsole W7DB Sat Morning
Did the Alternative jump lunge and Step up jump (instead of the original non jump version)

120313 JUMPSOLE W8DA FINAL WEEK OF JUMP SOLE PROGRAM!!!!!
1st set of rim touch is bad, not able to tap rim all the time.
2nd set of rim touch is much better, tapped the rim for all 10 reps.
Weather is Farking cold again at 14C. Did this at lunch.
Did not jump up in the lunge and step up, until the last step up set.

OK.. so this is it.. one more session and Jumpsole is complete.... Will I see any result?  not really.. but my leg felt different.. I don know how to explain it.  My muscle is also sore and painful often when I wake up... is my muscle transforming? I am not sure.
Testing will continue...

My B is 4 month old now.. 8 more months to go!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 13, 2012, 05:41:04 am
Question I posted in the forum:

Hi there, before I start, please ignore the negative about Jumpsole, I happen to got a pair cheap and used it as part of my vertical training journey.

I was not in shape, being out of the gym for near 3 month, taking care of my new born.  BW at new height at 198lbs, and Bodyfat near 20%.  I had completely lost my touch but decided to come back.  So I  dig out the jumpsole and started training with it.


For the pass 8 Weeks, I had been doing the follow each week. 

2 X plyometric Jumpsole (60min 48 hours apart & never after a Squat day).
2 X upperbody circuit training (30-40min)
1 x Heavy squat session (40min)
1 x semi endurance basketball training (120min).

In terms of raw relative strength, I am back at 1.81BW squat.  And after 8 week of plyometric, doing skipping, bounding, rim jump, depth jump, stepup jump, lounge jump etc.  I feel like I am transforming a little.

However, Body fat ratio is still no good, I can see fatty tummy hanging belly.  Anyway. I will continue to train. But I had read that at the end of each routine, one should DELOAD.. or have a Active Rest week... and test vertical after a week. 

Could some one tell me more about deloading?  Further more, I am going to continue to train and hope to reach my goal to dunk in NOV. 

Should I start doing Jumpsole again with a weight vest on, and continue to Squat once a week? or should i change things up, may be try to do VJB for a few month and see how things go?  what do u guys think?


Dunk on Baby Birthday! Will not Give up! 
Title: Re: Scooby 2011 Journal
Post by: Rix on March 13, 2012, 07:57:58 am
My 2 cents: Bail on the jump soles. I'm not even sure why you started with them in the first place. I am guessing it was convenient and you read a ton of positive (and possibly fake) reviews about them?
I think intense plyo sessions without the jump soles would be more effective. Like if you had done all those workout without the jump soles for example. Also keep lifting weights if that's an option.
Title: Re: Scooby 2011 Journal
Post by: Raptor on March 13, 2012, 11:19:41 am
He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 14, 2012, 12:23:14 am
He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.

The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.

However, since i got it already, why not give it a try.

About body fat, Raptor is right, I need to work on it.

I might be a quad dominant jumper, but my as a powerlifting trainer, i strong believe my Glute is very strong.

May be I do not know how to ACTIVATE the Glute during a jump...
Title: Re: Scooby 2011 Journal
Post by: Raptor on March 14, 2012, 09:21:51 am
So let me get this straight: you think that wearing jumpsoles around is less risky for injuries than doing plyos with regular shoes? :ninja:
Title: Re: Scooby 2011 Journal
Post by: D4 on March 14, 2012, 09:29:50 am


The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.



Jumpsoles are much riskier for injury than regular shoes.  Probably also less effective in terms of vert training.

So if jumpsoles are not as effective for your goals, and they are more dangerous, why would you use them JUST BECAUSE you got them cheap...???


If a homeless bum sells me a sandwich for 20 cents, should I eat it because it was 'dirt cheap'?

You're always changing up your stuff and not taking advice from people on this forum....  Constantly asking for advice but doing your own things and changing stuff up.

Just keep getting stronger in the weight room, go out and have jump practice sessions 2-3x a week, and go on a diet.  No one is going to jump high at 20% bodyfat....
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 15, 2012, 12:44:11 am
Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.
I consider it as a tool which might not give u extra boost, but it should not give u negative result.
(much like people using power Brush with their teeth... it is fun for a while...and not necessary better then regular brush, oh well.. let ignore the product/tools and focus back in plyometric.)

120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)

 :wowthatwasnutswtf: I am getting my strength back!!!!  :highfive:
Title: Re: Scooby 2011 Journal
Post by: Rix on March 15, 2012, 07:36:30 am
Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.

Testing =  a workout or 2, at most a couple weeks. You dedicated (and wasted) 8 weeks doing workouts with them.
D4 said it right: if you ask for advice be prepared to listen and act on it. People give their input and you keep doing your own thing. Many people on this forum know what they're doing. There are also plenty of resources here and online in general that you can use to build an effective training plan for yourself. You just have to actually do it.
I would say the first place to start is cutting down on BF. Dropping down to below 15% should increase your vert at least an inch. You asked Raptor for "some quick effective method". Are you serious?! Do cardio for some extended period of time and make sure you're consuming less calories than you burn.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 16, 2012, 04:34:00 am
120315 Upper Body Fast
3 round of upper body circuit training completed in little over 30 min.

120316 Jumpsole W8DB
Is friday today, my Leg is not fresh, calf is sore form Tuesday ball training, and I feel like i am still recovering from the heavy squat from Wed.  Anyway, I will try to Give 100% effort on this final day of Jumpsole training.

I plan to take it easy on this coming week. while cutting down on the amount of fatty food.
I may as well spend on the time to practice the jumping with smooth approach.

(U can not say u Test a system unless u completed the routine at least one time... that is what i mean by test... but I done my home work, so  is not like I am treating this platform shoes as magic shoes....)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 22, 2012, 11:59:57 pm
120319 Quick Upper body
Lunch Jump Approach Pratice.
30 min upperbody circuit training before 3 days training camp with work.

120323 Back from Camp and Dream about dunk
Back from 3 days completly off.

This morning  i dream about me in a Big big dark room.
with a basketball rim with spot light on it.

lot of people and friend sit on the side watching, (like a TV ads.)
then i go slamdunk....

like those Nike Tv Ads... wat the hack


Lunch Jump Approach Pratice.

==========================================================
I am jumping and de-loading my Cal this weeks

I am practicing jump every second day now.  I try to shoot like 10 jump shots, then attempt to jump 2-3 time in that cycle for 40 min daily.

Video cap from today session:
http://vimeo.com/39051703

I know the theory to jump high are:
- During recoil, go down fast (but not too much) and rebound up
- The last 2 steps must be fast (2 foot approach)
- Master the ability to carry horizontal force, stop it at a penny and redirect it upward.

After jumping for 3 sessions, I notice the following:
- it is hard to maintain control  with high approach speed
- If I try to slow down, mid way, my approach is not smooth and it just useless, (try to be smooth instead of too fast)
- My best jump come from planting my first jump foot (left), and letting my 2nd jump foot land by gravity force and then explode up.  Most of the jumping power is coming from the left foot.

Area for improvement / Target:
Reviewed a few adarq dunk video, who is also LR planted.  I had set this as my short terms goal. 
- Instead of letting the body/2nd leg drop by gravity in the last step, try to pull myself down with force and rebound.
- Limit the range of motion in the downward phase might be a good idea.
- Increase the arm swing power!
- others feedback i hope to get from adarq.org....
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 26, 2012, 03:12:09 am
120326 Practice Jumping Approach
I had done nothing over the weekend, beside eating pizza and sleep.  Body is sluggish...doing nothing for 2 days did not let my body recover, it sort of make my body feel tire...  Excessive sleeping?

Trying to remember what I wrote about in my last journal and putting it in action.
Started out slow and sluggish, not about to touch the rim...
warming up toward able to get over the time and testing various method.

After warm up, I had tried:
- hop stop Jump
- L R plant with Left leg landing on the heel to toe
- L R plant focus on the balls of the feet without heel touching the ground
- close range 4 step approach, L R running, L R jumping

Basically, ALL of the Above jumping technique result in near the same vertical power.  

I did find out something today, in my LR plant, I feel like I can jump better if i plant my last foot (being R) at an angle toward inside.    This way I feel like I can Stop myself better and redirect the force upward.

However, most of my jump is very close to the rim, I am not sure if this is a good thing...

Video Cap from today:
http://vimeo.com/39181579

120326 Night Shift Run
10:37pm 30min 4.43km @188.6lbs/19.8%BF
Title: Re: Scooby 2011 Journal
Post by: Raptor on March 26, 2012, 06:34:22 am
You should forget about all this ^^^ and focus on reducing bodyfat. You're both wasting your time and destroying your body/joints jumping at that bodyfat %.
Title: Re: Scooby 2011 Journal
Post by: vag on March 26, 2012, 08:18:17 am
^
LOL, give him a break!
I agree that his main focus should be fat loss , and also that with fat loss the jumping efficiency/coordination will improve much more than with practicing technique.
My 2 objections:
-I dont see why he has to stop practicing his jumps and just lose fat. He is not a 250lbs 25% fatass , he is 192lbs with some excess bodyfat , nothing too much. Why not improve his form while cutting?
-Destroy his body/joints @ 192lbs dressed? Come on...
Title: Re: Scooby 2011 Journal
Post by: Raptor on March 26, 2012, 09:04:12 am
Well it's more to it than just bodyweight. Due to the effects a lot of bodyfat have on your posture, you will load the muscles/tendons/joints differently than without that much bodyfat. But yeah, he's not "that" fat.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 28, 2012, 12:19:32 am
120327 Lunch practice Jump, 2 hours of moderate basketball team training at night.
Made a new friend on the court  ;D
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=27106&stc=1&d=1332908194)
Is just too funny...I must share this  :P
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 30, 2012, 02:19:44 am
120328 Attempt to do that M100
Went to the gym after work, try to do that M100 and it is ultra hard lol.
End up doing M30 for 3 round... leg is burn up...
So tired that it sort of affect my sleep at night.

120329 Fat lost mission continue
I was so tire from i don know what reason, may be due to previouse 30 min run, or the 2 hours basketball or lunch time test pr the M30 X 3 i did...... i don't know...

Anyway tonight I am back in running the 30 min:
30min run with 4.35km @ 189.2lbs & 18.2% BF
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 03, 2012, 03:43:11 am
120402 Lunch Shift + After Office Hr shift + Night shift

Lunch Jump Pratice training:
Did a couple of Jump, Seem like I am not able to Jump good if use more then 3 steps.  Not able to use horizontal force at all.
2 Steps jump improved quite a bit.
As seen here:
(http://hk-kicks.com/forum/attachment.php?attachmentid=27290&d=1333434885)
ViIdeo : http://vimeo.com/39616610

After Office Gym
3 round of Upperbody circuit training, with inclined bench situp and Depth drop/jump alteration

Night Shift Run
Ran at 11:00pm, 35min non stop, feeling better about running now.

 
Title: Re: Scooby 2011 Journal
Post by: pjtvs on April 03, 2012, 05:03:17 am
I really see you getting more explosive already scooby! good job!
Title: Re: Scooby 2011 Journal
Post by: Raptor on April 03, 2012, 07:07:26 am
Yeah it doesn't look too bad. Maybe you could try for a longer run-up and more speed (5 steps or so) and see what that does.
Title: Re: Scooby 2011 Journal
Post by: acole14 on April 04, 2012, 01:18:53 am
Ever thought about getting your BF properly tested? It doesn't look like you're at 18.2%, more like 12-13% (which is OK for a DL jumper). You don't want to devote heaps of energy and time trying to cut it down if it's actually at an acceptable level and you just didn't measure it properly in the beginning.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 04, 2012, 09:41:41 pm
120403 Basketball Team Practice

I went back to the court where I jump at lunch everyday, and confirmed the Left rim is 121" & right rim is at 120".
The photo posted is the 120" rim.  
With that being cleared up, my official new Vertical Height is about 34.5"-35"!!
Which would be a  :personal-record:


Today team practice is at a high rim court,  after played over an hours as center/lowpost, I could barely tap the rim...  :huh:
Title: Re: Scooby 2011 Journal
Post by: vag on April 05, 2012, 04:23:35 am

I went back to the court where I jump at lunch everyday, and confirmed the Left rim is 121" & right rim is at 122".
The photo posted is the 120" rim.


:-\  :o  :ninja:  :uhhhfacepalm:

Come on , admit it , you do it on purpose , you like fucking with our brains...
Title: Re: Scooby 2011 Journal
Post by: Raptor on April 05, 2012, 04:49:21 am
Yes but the other rim opposed to this 120 inch rim is 119".
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 06, 2012, 09:10:07 am
Hahaha. So so sorry. My bad on the 122".
This is what i get for updating journal in the office during work hours lol...
Always pretending to be working while doing personal thing.  Lol

Let me fix my previous post.

I plan to go back to my old home to test slamming the small ball. But seems like the whole Easter long weekend will be raining. WTF indeed.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 09, 2012, 11:14:03 pm
120405 The day b4 Easter Holiday (3 weeks deload, GYM Resume today!)
Lunch:
Air Ball Practice (Pass to urself attempt)

After office Lower body
Squat
139 x8
157 x8
179 x6
201 x6
225 x6
257 x3
279 x3
301 x2
329 x2
329 x 2 slow

Heading back to old home on Easter Holiday, attempt to dunk but still fail short.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=27675&d=1334024016)

Took the time to edit part 1 of Jumpsole Adventure Video:
 :rant: :rant: :rant:
www.youtube.com/watch?v=8otoLxnsMUI
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 10, 2012, 04:24:29 am
120410 Resume Jumpsole at lunch

Summer is officially here, sunny and hot outside. Which mean I must take a shower after each training session at lunch.
12:35 Left the office at
12:40 Get changed and start jumping
13:32 Head back to office with shorts and tee shirt (office people are all looking at me like  :o in the lobby)
13:42 Done taking shower
13:45 Eat my 2 piece of tuna bread...

I resumed jumpsole training starting with the Week 5 routine. I will see how I feel, may be i will bring a weight vest to the office soon.  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 12, 2012, 03:20:04 am
120411 Hot like HOT HOT
Lunch:
Is so hot, i went to the court to practice some Air Ball shooting along with some real shooting, but it is really too hot and sunny.... I end stretching my should in the shade.  (I wonder how on earth I can preform plyometric in a sunny hot day like this tomorrow)

After work:
Upper body circuit training 3 round trip with inclined sit up.


120412 Hot like HOT HOT X2 But not Hot enough to stop me
Training Partner is busy, so I am on my own.  The weather is too hot...
I did my jump training, and in between sets, I stay in the shade to stretch and rest.
I think the Heat does affect my training, especially those Max Effort ex like Rim jump, and Box jump... Some time, i feel like i just want to get it done and go back in the shade..

Especially about the Rim jump today... i feel like i did not give 100% for most of the jump...I just reach for the rim tap it....
:(

I need to remind myself what I am doing here.

After work:
Lower body Squat
Bar      1x10
135lbs 1x8
155lbs 1x6
185lbs 1x6
205lbs 1x5
225lbs 1x5
255lbs 1x4
285lbs 1x4
305lbs 1x3
325lbs 1x2
351lbs 1x1 
371lbs Failed
(I attempt to do everything ATG today.. howevr, looking at the video, I don't think i am doing ATG... even if did not tell my self to go back up at parallel.

Night Shift:
1hr of Half court, 1 hr of full court basketball.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 16, 2012, 05:50:47 am
120415 Old home Weekly Vert test
Since I resumed training from the deload period last week, My vert did not increase.. in fact I was not able to get my highest jump this weekend.

120416 Nice weather, Hot but semi sunny
Lunch:  Jumpsole round 2 week 2A at lunch

I still feel about crazy about training at lunch in the summer, sweat from inside out, and shower within the 1.5hr lunch rushing to shower and eat lunch for like 5-10min... is just extreme..
But is all worth it, thunder storm warning short raised after lunch and red rain warning issued right at 5:30pm...
I am glad I finished my jump training today...
Please remind yourself, in summer, u can not control the rain... so train when u get a chance!

After work:  Upperbody circuit training 3 round.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 18, 2012, 03:09:20 am
120417 Rain for whole day
Lunch time rain, so no ball pratice.
2 hours ball team training... my leg is tire..I don know why, i can barely touch the rim today, sleep at 1am.

120418 Cloudy day - JS R2 W2B
wake up at 6:30 this morning, have video conference with USA dude from 8-11am.
Black cloud at lunch, I went out to do my jumpsole in the nice cloud weather.  light rain drop started during my rim jump.
My leg is still tire from yesterday 2 hour balls....
What a waste of Jump training effort. :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 18, 2012, 11:11:39 pm
I wanted to do this whenever I have a chance at home.. will it really take 10 min only?

From Kelly:
I put together a 7-day vertical jump cure that many athletes found hugely successful. It's a short 10 minute workout designed to get the body operating at higher efficiency. Some athletes gained as much as 4 inches on their vert doing nothing else but performing this workout on a daily basis. I suggest you perform this workout 3 days per week for 2 weeks. You might notice some fairly significant changes in the way you move, feel, and jump. Remember, the primary focus is tuning up your body so that you can benefit more from the horsepower you already inherently have inside you - like tuning up a car.

The 10-minute Cure

Exercise 1: Leg Raise Progression: Perform 3 sets of 15-20 reps Video Demonstration:
http://www.youtube.com/watch?v=1xV3mB47Bn0

Exercise 2: Bridge: Do 2 sets of 30 second hold Video Demonstration:
http://www.youtube.com/watch?v=pOvkwrzJTNA

Exercise 3: Side Bridge Progression: Do 1 set of 30 seconds/side Video Demonstration:
http://www.youtube.com/watch?v=uHvcQ_rR1lk

Exercise 4: Alternating Glute March: Do 2 sets of 20 reps (10/side) Video Demonstration:
http://www.youtube.com/watch?v=JsJAGZ4Ufg0

Exercise 5: Seated Hip Flexor: Do 2 sets of 5-10 reps/side with a 3-second hold at top Video Demonstration:
http://www.youtube.com/watch?v=pxkbqUa28BY

Exercise 6: Standing Hip Flexor/Glute: Do 2 sets of 5-10 reps/side with a 3-second hold at top. Video Demonstration:
http://www.youtube.com/watch?v=qND3gHvrjkA

Exercise 7: Prone Leg Lift: Do 50 reps /side Video Demonstration:
http://www.youtube.com/watch?v=L3AS6gYLEL4

Exercise 8: Bulgarian Split-Squat Hold: Hold for a total of 1 minute per side. Video Demonstration:
http://www.youtube.com/watch?v=9wkw3H3bNfk

Stretching (these stretches should be done every day)

Broomstick overhead squat 2 x 10 reps Kneeling rectus femoris/quad 2 x 20 second hold
http://www.youtube.com/watch?v=s_hQSJVIN3c

Calf 2 x 20 second hold Wall ankle mobility drill 2 x 15-20/side
http://www.youtube.com/watch?v=UozK7jNFmU8

Hamstring 2 x 20 second hold
Groin 2 x 20 second hold
Hip Flexor 2 x 20 second hold

Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 20, 2012, 12:37:08 am
120419 Squat day

Still raining... skip lunch training...

Squat
45lbs 1x10
95lbs 1x10
135lbs 1x8
157lbs 1x6
185lbs 1x6
207lbs 1x6
225lbs 1x5
255lbs 1x5
285lbs 1x3
307lbs 1x3
327lbs 1x1 Easy
347lbs 1x1
367lbs failed

BW at 192lbs, target 384lbs failed.  :rant:
Both my knee are suffering from jumper knee, bottom of knee is always sore....
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 24, 2012, 11:29:51 pm
120423 JS R2 W3A Lunch
Nothing worth mentioning here..

120424 Max effort Jump + shooting Lunch
reviewed a few clips of today jumps...
I am slowing down big time...
the basic rule of Accelerating in to the jump is forgotten...
Video: http://vimeo.com/40922169  :wowthatwasnutswtf:


so I try to speed myself up right from the start...seems like using the arm can help me get quicker first step...
Video: http://vimeo.com/40922193  :wowthatwasnutswtf:


Seems like i need to Up my speed... Also i talked to a dunker oversea... he suggested me not to LEAN back going into a jump.
This is what he suggest my approach should look like.
http://www.youtube.com/watch?v=ifpvAtj3ar0&feature=youtube_gdata_player

He also suggest me to do Drop Squat when i have time..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 26, 2012, 04:54:20 am
120425 JS R2W3B
Did this at lunch.. weather was kind of cloudy... with occasion sunshine.  Took shower, but end up eating on the street because it is all packed inside...  At the end i am completely sweated heading back to office :uhhhfacepalm:

Skipped Night upper body workout.

120426 Max effort jump approach with ball shooting
Got this insight from a Asian dunker from Canada,  he told me not to lean back going in to a jump. 
The Leaning back and shifting/rotating forward into a jump lost a lot of energy and slow down take off time.
The reason about leaning back is because I am trying to gather as much horizontal momentum into the ground for recoil.  This concept is apparently not efficient.

Asian dunker suggested me to keep my head on top of my feet during recoil, and try to run and jump on the balls of the foot to increase speed.

So I did just that today, and it seems to work better. I did around 15 self toss air ball and pretending to be going up like Adarq with 1 hand in the air...
1 out of 15 attempts actually felt very good, I was up in the air, got the ball and as if I am going for a dunk... on the side of the rim...

One small step toward my Dream/Goal!  I felt happy!!!  :headbang:
Title: Re: Scooby 2011 Journal
Post by: Rix on April 28, 2012, 07:59:00 am
Yeah man I realized the same thing the other day.
I always thought the harder I kick off the ground the higher I'll go but that's not the case. The translation of horizontal to vertical should be pretty smooth. You've got the idea now. Congrats, sound like you're real close to a lob dunk now  :highfive:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 30, 2012, 02:00:00 am
120426 Heavy Squat Training 2XBW Reached
Body Weight at 188lbs Target at 376lbs

45lbs x 10
95lbs x 9
135lbs x 8
155lbs x 8
185lbs x 8
205lbs x 6
225lbs x 6
245lbs x 6
275lbs x 6
297lbs x 3
321lbs x 3
351lbs x 1
371lbs x 1
384lbs x 1  <- Over 2x BW !!!!!

GREAT WORK OUT!  Finally Back to previous strength level!!!


Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 04, 2012, 06:16:01 am
120503 End of my Jumpsole and start of boin boin

Last Monday, I setup a vertical meet with a few vertical trainer in HK.
- Scoobychau:  6 years Vertical Trainer and not able to dunk
- Madballer: 2 hand 2 legs jump dunker from Canada
- 168cm: CNS and Squat Trainer who is able to grab rim easy
- Young 18 yrs old kid who can hang rim easy..

I booked a indoor court for 1 hours hoping to learn from madballer.  He is really explosive, seem relax at resting state but super rigid during his jump.  I will make a video about this meet later on.

I was introduced to Boin Vert, and I will give it a try starting today.

Lunch:
Ball shooting

Afterwork:
Boin Vert Phase 1 Day 1
Things are not tough in this preparation phase.  In fact the only reason I am doing it is because I notice it have some Core exercise on the off day.
Revisiting  GHR is sure challenging & the toughest part today is the Jump and Hold isometric exercise. I end up holding it for 3 min, 4 min and 4:10 sec...

Squat:
45lbs 1x8
135lbs 1x8
185lbs 1x8
205lbs 1x6
235lbs 1x6
275lbs 1x4
305lbs 1x2
355lbs 1xFailed (i should not had skipped and added 50lbs)

Title: Re: Scooby 2011 Journal
Post by: vag on May 04, 2012, 06:28:41 am
Scooby , what is wrong with you? You've been training for 6 years , haven't you learnt something?

I mean , changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 06, 2012, 10:20:55 pm
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?

I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:

To Vag:
Thanks to visiting my journal on and off, Vag.  Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper.  And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury).  As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose.  For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.

However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me.  (I admit I was lazy and lack of jump practice in my previous training plan).  So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...

Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs).  I never train this area.. With a weak core, I think I can benefit from it.  (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.

Side note:  looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off.  Which remind me of that  1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...
Canada Dunker:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=29119&stc=1&d=1336357833i)

120504 BoinV Phs 1 Off-Day 1
Mainly Core exercise, planking here and there, superman cobra etc...I never train this area... and is tough.

120505 BoinV Phs 1 Day 2
Similar to Day 1 without GHR, The pistol squat is so tough I don't understand why...I was able to do it when i was young...
Something i had never done before, single leg touch down, speed up good morning etc.

120506 Lazy Day
Basketball League game, Game time 10 min, 0 baskets...
Title: Re: Scooby 2011 Journal
Post by: D4 on May 06, 2012, 11:07:38 pm
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?

I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:

To Vag:
Thanks to visiting my journal on and off, Vag.  Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper.  And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury).  As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose.  For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.

However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me.  (I admit I was lazy and lack of jump practice in my previous training plan).  So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...

Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs).  I never train this area.. With a weak core, I think I can benefit from it.  (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.

Side note:  looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off.  Which remind me of that  1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...



Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I have followed many people's progress and training routines, and you are the ONE person who consistently never fails to ANNOY ME with your training.  

Just because the "Canada Dunker" is athletic and jumps high, you just switch off to whatever the hell he says.  I can go to my school rec center and find all these athletic dunkers all the time and ask them "what do I do to jump like you".  100% guarantee, 99% of them will not completely know wtf they are talking about.

If you are squatting 2xBW, I doubt your core is weak.  You seem to love trying to programs/routines and "trick"/"convince" yourself to switch to a new one by giving yourself a new reason, even though on in the inside, you know it's bullshit.  Your mentality and training tendencies mirror that of 90% of noobs who have a goal, but never achieve it, because they unfortunately have never come across sites like adarq.org or anything and are only presented with the ineffective training protocols the mainstream displays.  Which sucks, cause, you've been training for 6 years, AND with the knowledge of adarq.org.  I can accept this kind of shit with random people, but you have been on this forum, and have been properly advised MANY TIMES OVER AND OVER.  Yet, you continue to do stuff like this.  BoingVert, seriously?

I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 07, 2012, 12:32:42 am
Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...

isn't this call prioritization?
Title: Re: Scooby 2011 Journal
Post by: vag on May 07, 2012, 05:00:12 am
Hey scooby.
Im glad you didn't take wrong my previous comment, it was advisory and not offensive.
Anyway , i don't know anything about 'boin-boin'. My main argument was against basing your training on what a dunker says.
AUT says do abs and calve raises. Ziani says stretch. They both hit 50'' in their sleep. You get the point...
Nothing bad with gathering opinions though, just filter the knowledge, ask knowledgable people to help you at that, plenty of them in here.
Hope whatever you do works for you...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 08, 2012, 01:25:04 am
120507 BoinV Phs 1 Off-Day 2
Plank, side plank, walking blank, superman, cobra, supine heel pushes...
all those lowerback and core exercise... completed...

Skipped upperbody gym after work though... :ninja:
Title: Re: Scooby 2011 Journal
Post by: creativelyric on May 09, 2012, 12:59:26 am
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 09, 2012, 05:57:13 am
Thanks CREATIVELYRIC, I will keep what u said in mind!

120509 BoinV Phs 1 Day 3
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)

AFter BoinV, I did 2 hours of basketball team training....

So tire and sleepy... I ate at 12am and sleep at 1am with my compression pants...

 :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: vag on May 09, 2012, 06:24:07 am
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug

Thanks CREATIVELYRIC, I will keep what u said in mind!


...
...
...

HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)

AFter BoinV, I did 2 hours of basketball team training....



:uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 09, 2012, 09:42:34 pm
120510  BoinV Phs 1 Off-Day 3

haha Vag.. I know how u feel when u read my journal... Just tryign to finish the program...
my Core is getting better now, I at first i can barely do 20 sec of side plank.  now I can hold up to 40 sec.. and tough my way out to 45sec...  I hope this core strengthening can help out.

Finished Off-Day 3 core training today.
6/18 days completed...

Title: Re: Scooby 2011 Journal
Post by: D4 on May 09, 2012, 10:22:40 pm
Please stop saying yolu will keep other peoples advices in mind, cause you never follow them, instead you do retarded stuff over and over and over
Title: Re: Scooby 2011 Journal
Post by: acole14 on May 10, 2012, 04:21:19 am
Thanks CREATIVELYRIC, I will keep what u said in mind!

120509 BoinV Phs 1 Day 3
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)

AFter BoinV, I did 2 hours of basketball team training....

So tire and sleepy... I ate at 12am and sleep at 1am with my compression pants...

 :uhhhfacepalm:

LOL. Come on man, listen to the free advice you're getting. You're more stubborn than Harvey!
Title: Re: Scooby 2011 Journal
Post by: J-DUB on May 10, 2012, 04:51:09 am

 Training Tourism- randomly moving from program to program, fad to fad, without any specific reasoning other than its "different" and/or "new".


 Scooby is a vertical training TOURIST. 
Title: Re: Scooby 2011 Journal
Post by: Kingfish on May 10, 2012, 05:51:33 am
Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...  isn't this call prioritization?

you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 10, 2012, 11:32:24 pm


you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.


Thanks Kingfish, U are right about that grinding 2BW, I will keep my weekly squat day in the system no matter what I do while aiming to preform multi rep of 2BW.  Thanks.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 14, 2012, 11:31:43 pm
120511  BoinV Phs 1 Week 2 Day 1
with 3 x 3:30min of jump ready hold

120512  BoinV Phs 1 Week 2 OffDay 1
Plank and side Plank are much easier now.  45 sec no problem on the side.

120513 SICK! I got Herpes Zoster (Shingles)
Those little red dot of my waist never heal, and it is getting more and more painful from within.. i decided to see doctor and fuxk, i got Shingles.  WTF man.. Doc said I might be doing too much exercise with constant lack of sleep..

I rested with no sport at all.. and eating some pill now... my waist is constantly having this slight annoying pain... I guess this is how PMS feel like eh...
I sleep an extra 2 hour yesterday but still feel so tire... dam this shxt...


Took the time to edit the Jumpsole Completion video 8):
www.youtube.com/watch?v=wVcOShy0-zg
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 23, 2012, 06:11:31 am
120522 BoinV Phs 1 Week 2 Day 2
Back from 2 week slack off time recovery from sickness...
Wrap up with 3x 1 min wall sit.

Before Boin, did an hour of stupid Aerobic Thai boxing, after Boin have basketball training 2 hrs.

Adidas Recovery Long Tight arrived.  Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)


120523  BoinV Phs 1 Week 2 Off Day 2
Still very sore...
Title: Re: Scooby 2011 Journal
Post by: creativelyric on May 26, 2012, 12:17:04 am
120522 BoinV Phs 1 Week 2 Day 2
Back from 2 week slack off time recovery from sickness...
Wrap up with 3x 1 min wall sit.

Before Boin, did an hour of stupid Aerobic Thai boxing, after Boin have basketball training 2 hrs.

Adidas Recovery Long Tight arrived.  Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)


120523  BoinV Phs 1 Week 2 Off Day 2
Still very sore...


... :|
Title: Re: Scooby 2011 Journal
Post by: Rix on May 28, 2012, 06:38:46 pm
Adidas Recovery Long Tight arrived.  Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)

 :uhhhfacepalm: You're supposed to wear them while exercising...Even then I doubt they have a significant effect. It's not like you put them on and magically your muscles recover faster. What do I know though, keep wearing them to sleep every night and see how that works out for you.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 29, 2012, 01:31:26 am
120528 Boin Phs2 Week 1 day 1
Skipped whatever left in the Phs 1, as it is more or less the same sorts of core workout for 8 more days.
Moved to phs 2 today.
Various warm up exercise, with the introduction of "fire hydrate exercise"
It talked about Active jump and Passive jump, after some research, I think passive jump is just like a depth jump...so i did it on a 30inch box.
As for jumping exercise, I did 5 set of 5 1-step max effort jump (with 30 sec between rep)
and 5 set of 5 single leg long forward jump as stated in the program.

The exercise does not make u tire, CNS training may be?  Jumping for Max height indoor with low level open ceiling feel weird...I have to find a open space on top and jump...  I think this sort of constrain limit my training effectiveness...

Title: Re: Scooby 2011 Journal
Post by: vag on May 29, 2012, 06:36:21 am
Adidas Recovery Long Tight arrived.  Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)

 :uhhhfacepalm: You're supposed to wear them while exercising...Even then I doubt they have a significant effect. It's not like you put them on and magically your muscles recover faster. What do I know though, keep wearing them to sleep every night and see how that works out for you.

You sure?
It's not typical compression shorts, it's a 'special' product , recovery shorts to wear AFTER training:
Or am i wrong and it is just a gimmick marketing trick for just another pair of compression shorts?

http://www.weartesters.com/reviews/apparel/adidas-techfit-recovery-tights-review
Title: Re: Scooby 2011 Journal
Post by: Rix on May 29, 2012, 09:23:27 am
Adidas Recovery Long Tight arrived.  Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)

 :uhhhfacepalm: You're supposed to wear them while exercising...Even then I doubt they have a significant effect. It's not like you put them on and magically your muscles recover faster. What do I know though, keep wearing them to sleep every night and see how that works out for you.

You sure?
It's not typical compression shorts, it's a 'special' product , recovery shorts to wear AFTER training:
Or am i wrong and it is just a gimmick marketing trick for just another pair of compression shorts?

http://www.weartesters.com/reviews/apparel/adidas-techfit-recovery-tights-review

Nah I'm not sure, just my initial reaction. You're right, it looks like you're supposed to wear them after.
Definitely sounds gimmicky though. I don't know how a pair of compression shorts could have much effect. Can't trust reviews like that either, there's a link to the product in the article. They're just trying to sell it.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 29, 2012, 11:28:07 pm
Nah I'm not sure, just my initial reaction. You're right, it looks like you're supposed to wear them after.
Definitely sounds gimmicky though. I don't know how a pair of compression shorts could have much effect. Can't trust reviews like that either, there's a link to the product in the article. They're just trying to sell it.

Not sure if it work, i got it 50% off from sport authority online from USA.
Here is their latest video Ads about this series:
www.youtube.com/watch?v=OFkKQVs8nGQ

120529 Boin Phs2 Week 1 day 2
Counter movement jump:
 4 x5, my counter phase is too slow and stiff, also I had completely forgot about the landing phs (which was point out from my dunker friend when i showed them my training video.
Horizontal fwd 2 leg jump:
4x5 Just like bounding but 1 rep at a time with 30sec in between...

Beside the warm up and bodyweight glute activation exercise, those are the only 40 Jump specific exercise.
My left Shine start to get real sore for some reason, may be due to the landing impact from the Long jump...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 03, 2012, 11:07:51 pm
120601 Boin Phs2 Week 1 day 3
So Boing Very Training program went on sales... and I finally ditched out $40 USD to purchase the program.
Wa la, now I got access to this so call Jump socieity.

I figure, if i am going to spend hours doing this program, I might as well do it properly following the training video fully.
Some of the exercise and ways Shawn Myszka demostrated is awkward for example: he often flex his shin in the air during a jump.  I guess he did it for a reason... so I follow.

Todays routine require 4 x sprinting.... so I moved out form indoor to complete the routine.
Some Rep i recored: https://vimeo.com/43251623

4 days a week in Phs2, I Skipped a day this week, SO Bad.. Nov 10 seem closer and closer...

Title: Re: Scooby 2011 Journal
Post by: creativelyric on June 03, 2012, 11:34:00 pm
Since you seem to like giving cash away for no real concrete reason whatsoever, can I have some cash for a ten lb. tub of whey protein?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 04, 2012, 11:45:15 pm
120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...

Very time consuming.  The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min.  
Landing of the Horizontal long jump take a bit of practice  as i keep leaning forward.
Vid: https://vimeo.com/43689495

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html
Title: Re: Scooby 2011 Journal
Post by: creativelyric on June 05, 2012, 02:58:00 am
120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...

Very time consuming.  The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min. 
Landing of the Horizontal long jump take a bit of practice  as i keep leaning forward.

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

You don't listen if people do give constructive feedback, so... /:

It's just irritating to see, tbh, especially when you have the squat you have and the potential to get up. You're wasting your time with this. Are you even squatting anymore? Are you even max jumping anymore? Stretching? Doing calf raises?
Title: Re: Scooby 2011 Journal
Post by: Rix on June 06, 2012, 08:45:38 am
PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.

The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.
Title: Re: Scooby 2011 Journal
Post by: acole14 on June 07, 2012, 12:04:21 am
Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.

I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 07, 2012, 04:53:21 am
120605 Boin Phs2 Week 2 day 1
Did this at night, single leg horizontal jump is rather tough, I am not able to jump reactively.
The whole exercise still take like 30 min warm up + 1 hour of actual jumping.
I did try to cut down the set rest time from 3 min to 2 min while keeping rep rest at 30sec.

The traiinning time is still too long.

Ultra busy at work these day, and would share more on the details and experience got form this Boing thing.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 10, 2012, 11:50:19 pm
120607 Boin Phs2 Week 2 day 2
Have 2 hrs ball training after this...and I slack off quite a bit... make this a double negative workout...
Video Cap: https://vimeo.com/43689563


120609 Boin Phs2 Week 2 day 3
Did this at Saturday Night before Boston vs Miami game 7...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 19, 2012, 12:08:32 am
120616 Boin Phs3 Week 1 day 1
Started the absorption phase, will try to do single leg depth drop and etc...
Altitude Drop with 11 Plates
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 22, 2012, 02:50:46 am
120619 Boin Phs3 Week 1 day 2
1 leg Alt Drop at 9 plates
Drop to Lunge 11 plates
Split Squat Hold 1:30 min

120621 Boin Phs3 Week 1 day 3
Did 20 min warm up
4x10 Depth drop  
Depth drop 3 set at 14 plates
Depth drop 1 set at 15 plate. The height is up to my belt level now.
bodyweight sizzy squat as much as possible
set 1 x 60
set 2 x 80
set 3 x 100

dead leg next morning...

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=31678&stc=1&d=1340347761)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 26, 2012, 04:21:17 am
120625 Phs3 W2D1 Keep increasing Drop
Depth drop
1x 8 at 15 plates
3 x 8 at 16 plates  (newest height at 36inches, I am 2 inches from the ceiling, and landing feel alright)

Posterior Wall Sit
2 x 20 sec
2 x 20 sec with 30lbs dumbbell
2 x 20 sec with 2X30lbs dumbbell
1 x 20 sec with 2X40lbs dumbbell

After I got home, i was on kneeling on the floor playing with kids... suddenly felt a slight sharp pain behind the knee cap. As I shift the weight and stand up, I felt some soft tissue being shifted.  Very scary indeed.

Inspected my knee a bit and everything seem all right.  Hope thing are ok.

At the same night, I have to do my personal work.. I stay up till 5 am.. and only sleep for 3 hours.
I hope i can get this personal duty complete as soon as possible, so i can focus in vert and ball training.

Suffer now, and move on.... I have to get my stuff done and over with...there are lot of important stuff to do....

(P.S. I wear knee strap all day in office the next day)

The Step is what i use for Depth Drop.
Starting height at 4 inches with additional 2 inches per plate.
(http://ecx.images-amazon.com/images/I/41SQR2VY4ZL._SL500_AA300_.jpg)
 
Today is the first time I look up the Spec of my Step Platform... and for the first time, I found out my actual Depth Drop height.
At 36 inches, it is about 1.5-2 inches above my max vertical.... :pissed:
I can not believe all this years, I had been jumping below my own Vert height.  This also mean that I will soon have to move outside to preform depth drop due to the low ceiling... :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: creativelyric on June 28, 2012, 03:54:24 am
Record your depth drop form. I'm curious how well you're absorbing.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 04, 2012, 02:45:36 am
120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 04, 2012, 02:56:29 am
120703 Phs3 W3D1 Reached the Ceiling while Dropping
17plate with me on it is 1 inch below the ceiling.. so I wont be adding more plate no more.
(unless i move outside and train in 30 C heat)
Continue to Depth Drop at 17 plate
Wall sit with 60lbs 5 x 20 sec
Wall sit with 90lbs (Hanging on the side is much harder) 3 x20 sec

Went to test vert a few time, Stand still leap seem to increased, able to tap the indoor rim from stand still.
Running approch sucks... I probably lost the touch that I once have during max effort lunch jump practice.

I will resume Lunch Ball Training.  Since my Eng Application From is finally completed.

Is now July...4 months to go. Light up the Flame again!
Title: Re: Scooby 2011 Journal
Post by: creativelyric on July 04, 2012, 11:54:00 pm
120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434

I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 09, 2012, 03:21:45 am
120705 Phs3 W3D2
1 leg depth drop
12 plates 28" 1x3 
13 plates 30" 1x4

drop lunge
14 plates 32" 1x5
15 plates 34" 1x5


120705 Phs3 W3D3 Completed!
Dropped from a electric box in the park.
roughly 41-42" inches
video:
https://vimeo.com/45425136

I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.

thanks "creative" for the heads up, check out my new video to see if it is better, I tried to go deeper for the landing as a way to absorb the force better....  when i look at my landing frame by frame, i notice my heel is always touching the ground the split sec of landing.... should be heel be elevated all the time?
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on July 09, 2012, 04:14:07 am


  Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.


 http://www.youtube.com/watch?v=cmgyEDoNSGs
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 09, 2012, 06:00:42 am


  Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.


 http://www.youtube.com/watch?v=cmgyEDoNSGs

u are right Lance, I got to pay attention... i try to go lower to absorb more.. and end up leaning forward...
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on July 09, 2012, 03:23:08 pm


  Im only worried about you hurting yourself very seriously, what happened on that last drop was dangerous as hell man.  Youve got to learn to absorb some of that landing in your HIPS, and not your knees.  I would lower the height your landing from and post video until youre landing safely and efficiently, then progress the drop height.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 10, 2012, 05:08:39 am
120709 Phs4 W1D1
Rush home to do exercise before dinner at 32C outdoor.
Standing Triple Jump is very hard, as my 2nd single leg jump is lack of power especially on my left leg.

Due to hot weather, I felt that i had not done every rep with ultimate max effort.... shame on me... time is wasted...

Spend 1.5 hours, first 30 min for warm up and hip activation.
next 1 hour used to do max effort jumping in the street.
with sprint and various jump with 2 min rest per set
End today session with body weight good morning with focus on speed.  ( I look weird doing this, must be lack of flexibility causing bad form, i look like a gay dude trying to hump the air with my lower half)  :uhhhfacepalm:

baby sleep at 1:45, i sleep at 2:20 with angry bird in my hand...
Lack of self control..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 10, 2012, 09:33:26 pm
120710 Boing Phs4 W1 Offday1

Mostly Lower back core exercise.  Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.

now it is coming back to hunt me.

Plank 2 x 2 min  Ultra hard for me...   (Am i below average weak?)
Superman and Cobra and heel push feel alright

side plank 2x1 min is ultra hard again....

Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.


At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....

Baby is 8 month old, I have 4 month left to accomplish my goal
Title: Re: Scooby 2011 Journal
Post by: creativelyric on July 10, 2012, 11:30:40 pm
120710 Boing Phs4 W1 Offday1

Mostly Lower back core exercise.  Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.

now it is coming back to hunt me.

Plank 2 x 2 min  Ultra hard for me...   (Am i below average weak?)
Superman and Cobra and heel push feel alright

side plank 2x1 min is ultra hard again....

Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.


At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....

Baby is 8 month old, I have 4 month left to accomplish my goal

Calves are your weak link as well, imo, and you're doing no direct work for them.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 12, 2012, 12:38:08 am
120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...

Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump -  No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week

Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.
Title: Re: Scooby 2011 Journal
Post by: acole14 on July 12, 2012, 04:20:29 am
120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...

Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump -  No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week

Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.

That would concern me. Have you tested your running vert lately? Does BoingVert even have you testing vert at all?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 13, 2012, 02:32:43 am
120712 Ph4 W1 Offday 2

Feeling much better on each of the core exercise, in fact I did it before sleep and did not sweat too much so no need to take shower again.  


I did test running vert and standing vert last week.  My running is the same as before, but my stand still leap seems to improved.  

I am guessing, due to lack of running jump practice, my approach is not as good, however, as I had been doing many counter movement jump which might be the reason of better stand still jump result.

I am guessing/hoping when I can polish my running approach more, my jump can get higher.

Phs 4 is acceleration phs... but no running jump exercise is listed still.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 16, 2012, 03:55:22 am
120713 Phs4 W1 Day3
Learning and hi-light:
Counter movement jump - 2 x 4  ( suppose to do 2x3 only but I don think I gave max effort on the first rep)

I had a feeling about my stand still counter movement jump, I can not feel the max effort if i just throw myself down with arm swing; instead, if i preform like a slight hop with arm swing downward... i can feel the counter force much more.  
Now that i think about it, when i do depth drop, my feet actually leave the floor during the drop phs also, as I try to tuck my self down purposely.  I will try to continue to do CM jump with this slight mini hop.

Pause Lunge jump - 2 x 4 each leg
This is honestly very tough, but not as tough as CM single leg....

Week one completed... to be honest... I am still learning to move efficiently, the book mentioned about the importance of triple extension.  Not until today, that i sort of get what it mean, I had not flex my calf in my jump before; Today i started to really focus in extending both the quad, the calf and i suppose my glute is extend already, I felt the exercise is at a new level.

I feel bad about finding this out 1/3 week into this phase 4 training routine.  Got to give it all i have in the coming 2 weeks.

120714 Lazy Break
Took the weekend off completely, No ankle protocol, no core workout... went to the beach and spend time with family....

B is now 8 month olds..I have 4 month lefts.


PS. Swollen finger from last week league game remain HUGE... Skipped all ball training this week Due to finger and Extreme hot weather.
However, i manage to not skip any Boin routine (beside the off day no.3)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 16, 2012, 11:57:05 pm
120716 W2 Day1 -  Triple Extension
~Key note~
Sprint :
I try doing triple extension with focus on the ankle in sprint and end up landing on the ball of foot in each step, I review the training video and discover what is missing is the ARM swing.

Max CM jump:
I foot leave the floor lighting during CM Drop phase, and I can feel more Max effort feeling in each jump. Will continue to do this.

Double Leg Bound:
Did this over 50 times...but now I have to focus on shorten ground contact.  Left knee is giving me slight pain.  I can not really tell if i have fully tripe extended...as my leg need to swing fast, otherwise i will land face first.

Standing Triple Jump:
Once again focus on triple extension, Leaning to land on Balls of the foot instead of the heel.  And for the first time in my life, i feel the Spring recoil effect.  Out of the 12 rep I did, I had one or two rep that i can really feel the recoil feeling.  May be this is what is missing all this year.. the reactive elastic feeling in the lower leg. 

CM jump land in lunge:
my leg got a tired, I am not sure about Max height and i have problem landing as well.

On my way home, my left calf have a slight charlie horse feeling...  I never had that from plyometric session b4...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 20, 2012, 06:24:24 am
120717 Ph4 W2 Offday 1
Core exercise is still very hard.  I don't know if it is because I skipped a session last week.

120718 Ph4 W2 day 2
Left Knee is sore... but I still did all the exercise with a knee strap on. Ice treatment is done at night.

120719 Ph4 W2 Offday 2
Just like last week, 2nd day on core/back exercise seem to felt easier.
Lot of single leg exercise today.
Last week I insulted myself with the single leg CM jump.  Today, I think I am getting the hang of it.  The the Counter movement is done with a light hop and a strong arm swinging down.  Trying to explode up with all my leg power, regardless of the height, I can feel the shock and plyometric element once the exercise is done correctly.

Single leg step up jump is also done with a light downward arm swing to load up the leg piror to take off.

Finished the work out with 2 set of Pistol squat:
- Right x 9 Left X 10
- Right x 13 Left x 14

Boing Vert Feeling with 2 phase left
I think i am starting to feel and understanding the purpose of boin vert. It try to use your bodyweight to the max, counter movement with the use of exaggerated downward arm swing, if done correctly can produce strong power much like from a depth drop.
If one can development a superb downward force during recoil, and able to absorb and rebound such a force,a very good vertical leap is the result.

The key is how fast and how powerful u can get urself down and up in the fraction of a sec.  It is no longer the matter of how much you can squat any more.  Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.

Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing.  So instead jump and land, every landing becomes a depth drop practice.



120720 Ph4 W2 day NA - Knee is really sore this morning.  I decide to take a rest today.
Hopefully I can do this on Saturday.  My left knee is giving up on me ....
Dead line is approaching fast.. come on.. please recover ASAP.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 23, 2012, 04:15:35 am
120722 Wife birthday, and i sneak out to play league game at 10 am
Wife is not happy caz i had not plan anything for her bday. oh well.. sunday is taking care baby day anyway.

so I went to team match and guess what, i got 1 min game time before half time is over,
another min game time before the game is finish.

 :huh:
Time well wasted.  But again.. I did preform badly.
The first min of game, i need to run up and down 3-4 time and i felt tired already.  A rebound above my head, and i act like i did not see it.... then i got pull back out.  Commited 1 foul 1 rebound is all I did.

The last min garbage time... is not worth discussing.

So.. i feel pretty pathetic...

Boin vert training on hold, since last Friday...and today is Monday as i am typing this, a strong typhoon is heading my way, gym will be closed...

there is one tiny good thing however... I tested my vert after the game is over... and my 2step approach jump got up higher.  But every time i want to run up faster result in lost control...



I stumble on this this post...infact, i think is not my first time reading this link...
http://www.basketballsuccess.com/basketball_post_player_tips.html
Quote
Mindset

For starters, you have to have a mindset that you are going to dominate the paint.

Sounds kind of basic, but it's a key part of being a successful post player. You have to think, and play, like you believe you're the best player on the court.

If you doubt yourself, or if you're scared that you're not going to do well, well guess what? You're probably going to play like your unsure and scared, and that's a recipe for disaster. You can't play scared in any position on the court, but especially down low. It's a tough game in the lane, and you have to be tough, and have the mindset of a warrior.

Title: Re: Scooby 2011 Journal
Post by: creativelyric on July 25, 2012, 10:24:01 pm
Quote
The key is how fast and how powerful u can get urself down and up in the fraction of a sec.  It is no longer the matter of how much you can squat any more.  Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.

Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing.  So instead jump and land, every landing becomes a depth drop practice.

... What. |:

Rate of force development I can understand, but reactivity? Unless you're bouncing around in the gym with 10 pounds on your barbell doing pogo jumps, reactivity is not something the squat will improve. That's why you combine squatting with plyos.

... I don't even know anymore. P:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 27, 2012, 05:23:52 am
120724 Phs4 W2 Day3
Last week sore knee along with Monday Typhoon (strongest wind for 13 yrs recorded)  Made me delay my training for 5 days
Anyway, is Tuesday today and i finally completed week 2 day 3.
After Today boing exercise, i went to Ball training with the team for 2 hours.
My god i am exhausted. After 2 hours of training... my ankle, knee and the small tendon behind my knee is are sore with pain... have problem walking down the stair.

Obviously my body is not in shape after nearly 2 week of no basketball.. and boin/plyometric itself is not much of a condition exercise...
The 2 min game time i earned is also useles...

120725 Ph4 W2 Off day 3
Went to eat hotpot with friend till 11pm... totally slack off lazy day

120726 Ph4 W3 day 1
Finally at the last week of Phase 4 (out of 6).  My body are still a bit sore from sport 2 days ago... (probably because i am never sleeping enough with baby sleeping at 1-2am daily.
Knowing is the last week of phs 4, i am trying to do everything with max effort.  But my body is not preforming or at least i do not felt like i am pounding and giving every drop of juice flexing every inch of my muscle.

The Jump specific exercise ask me to do 4 set of 1 rep of Counter movement jump with 1 min rest....
let just say i am not able to really Hit the jackpot in 1 attempt...

Double leg bounding which i had been doing for many many times is now with the focus of shorten ground contact time; when i try to jump as fast as i can after landing, i almost trip over myself.  I think i should aim for height and pull my leg up in the air so i can swing it forward for landing more.  If i jump forward too much, the change of landing to launching direction will take too much time.

Standing triple jump is not as reactive as i want compare to last week...may be i am just too tire... i still have problem landing at the end... without shifting forward.

CM lunge stick is ok...
Body weight good morning.  3x15 with aim for speed is skipped..

Title: Re: Scooby 2011 Journal
Post by: creativelyric on July 27, 2012, 07:29:07 am
This is the last thing I'll say in this journal because you're ignoring everything, but if you're having pain in your knee and ankle, it's time to look at your program and switch things up.

You should never have to push through the pain.
Title: Re: Scooby 2011 Journal
Post by: acole14 on July 27, 2012, 09:29:23 am
I know how you feel Creativelyric. Scooby, you're probably not going to get good results using any program if you're not sleeping enough and doing too many other activities that reduce your recovery time. Sure, you have a baby and everything, but it's just something you need to factor in.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 31, 2012, 09:56:34 pm
120729 Phs4 W4 day 2(3)
Did this on a Sunday afternoon, I did the warm up and preparation at home and moved out for the jump specific...
Half way thru the jump specific... I found out i did Day 3 instead of day 2...  :uhhhfacepalm:

120730 Phs4 W4 offday 2 Skipped
Sea food dinner with family from oversea... i had been skipping almost all the off day... weak core and back....

120731 Phs4 W4 day 2
Single leg bounding is still not able to master, training partner reviewed the video and seem like able to polish the movement again. Short ground contact and slight leg kicking.

Single leg CM jump is still tough, getting off like 1 foot in the air only. But focus is placed in the loading and change of direction speed.

Pistol Squat  is done with limited range of motion, going ATG feel harmful to the knee.. I did it with max of 90 degree knee band today.
R13 L13, R20 L20.

Baby sleep at 1am... wake up at 2 am crying for milk... Vomit all the milk on bed at 3am....I sleep around 3:30am...

Recovery.... :uhhhfacepalm: I need to find a better solution....

120731 Phs4 W4 offday 3
Skipped all the off day core exercise....
Finished Phase 4 and Rest 2 day

Resumed Lunch Basketball Jump Patrice.

Will start Phase 5 on 120803!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 07, 2012, 01:22:48 am
120803 Phs5 W1 Testing of Box height
Did the Day 1 warm up, and on to testing of depth drop box height.
The book said it will only take a brief moment for testing. I start ground level and from 12inch box and increase by 2 inch all the way to 34 inches. 

Using a piece of tap, I jump up and stick it on to the wall.  As I increase the box height, so does my reach.  However, it seems like sticking the tap on the wall on the right side by my side does affect my jump performance.  The rule is simple: find a box height you can reach the highest, once vert decrease, the box is too high.

Result:
- 12-26 inches, max jump reach increase gradually.
- 26-32 inches, max jump reach remain nearly the same.
(if max jump remain the same with higher box, should I use the higher box? the book did not say.)
- 34inches, I treat it as last attempt, I decided to jump without the sticky tap, and I shockingly reached Well over all previous attempts.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=34298&stc=1&d=1344316074)

Looking at my previous recorded max height;  34.5 inches vertical, which align with today testing result.  I would like to try a 36inch box. But I got no more time today.


120806 Phs5 W1 day 1
Last week test concluded I am should be jump from a 34" box. But I had not tested myself on a 36"
I decided to use a 36" box as High box, I hope this is ok... as the instruction urge trainer not to let ego took over to increase box height.

Today's training consist of :
- Warm up,
- 36" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Single leg Depth jump 2 x 3 each leg  (this is still tough, and hard to be reactive at all....)

Static stretch/foam rolling (did not do much at home... lazy ass) 
Able to sleep at 12:30 am which is consider early.. the next morning still feel very tire.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 07, 2012, 11:04:45 pm
120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 07, 2012, 11:24:32 pm
120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 08, 2012, 10:48:25 pm
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 09, 2012, 12:34:38 am
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...

If you're really sore still after doing that type of exercise for awhile, it probably means you're not recovering enough (which is obvious) or not eating well (not sure what your diet is like). If you want to be able to finish BoingVert properly (can't believe I'm saying that lol), you definitely need to improve your recovery aspect. I would try to foam roll/stretch for 10-15 minutes at least before you go to bed if possible, it'll help a bit, and if you're serious about dunking in a few months, consider giving basketball a rest, or only playing when you feel it won't affect your training. Really train like an athlete rather than a basketball player doing vert training part-time.

...Although I really think you could take the things you like from BoingVert and just add them to what you were doing before you started it. You were making some good gains!  :huh:
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on August 09, 2012, 12:43:04 am
  You crack me up Scooby.  Most the "vertical trainers" dont train a fucking single person irl.  They make websites and re hash shit they read online.  

  Shawn is a knowledgeable guy and actually does train people and works in the field,  but youre a moron if you think HE WOULD TRAIN YOU IN A MANNER THAT HE HAS TO PUT A MASS APPEAL PROGRAM TOGETHER FOR PEOPLE WHO DONT HAVE ACCESS TO/ DONT WANT TO LIFT WEIGHTS SO THEY CAN SELL MORE PROGRAMS.  Fuck dude, look at his fucking youtube channel, read his fucking posts on tvs.

 Im not going to bother you and you keep doing your dumb shit, it does annoy the fuck out of me that youve been a member here so long though, and still do retarded shit like jumpsoles and any new "vert program" that gets hyped.  

"believe in yourself" <------ that means absolutely jack shit when you train like a moron.

Title: Re: Scooby 2011 Journal
Post by: Kingfish on August 09, 2012, 05:59:25 am
^ relax

Title: Re: Scooby 2011 Journal
Post by: vag on August 09, 2012, 06:07:23 am
^ relax


Really lol'd!

But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on August 09, 2012, 06:09:43 am
^ relax



(http://www.deeptrancenow.com/images/relax-into-stretch.jpg)

and stfu you troll
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 09, 2012, 06:14:33 am
^ relax


Really lol'd!

But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!


Yep, harsh but true.
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on August 09, 2012, 06:40:46 am
  just to be real clear, I didnt randomly decide to post anything in here, I read his last reply to acole and thats what bugs me.

 He said "vertical trainer said I have enough strength" as an appeal to authority, downplaying acole and everyone elses advice that has attempted to help him in here.

 Its almost like arrogance, coming to a place that despises training scams and gimmicks, and constantly repeating the process, of going against everything this place stands for.

 I dont honestly believe that he wants help, so that had nothing to do with it.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 09, 2012, 06:43:54 am
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?

Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 09, 2012, 08:41:51 am
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?



To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting. 

Sincerely,
scoobychau
Title: Re: Scooby 2011 Journal
Post by: Mutumbo000 on August 09, 2012, 09:16:04 am
Don't listen to Raptor!
But for real I got these toe weights they'll have you jumping 6 inches higher in 6 weeks! Just wear them everyday. Their fkn sik as. And since your a member of adarq.org i'll give you these limited edition toe weights for the special price of $500!
This method works trust me coz I'm a vertical jumps expert!!!

But for real dude reading your journal is soo frustrating! I try not to comment but you always do the most retarded shit. I jump the same vertical as you but at least I can dunk. In 6 months I made as much progess as you have in 6 years just coz I follow the basic shit. You're always looking for a fkn magic forumla instead of just going out and playing basketball and squatting heavy and practicing your fkn jumps. Seriously dude you actually had a great squat and shit before but for whatever reason you're 2 fkn stubborn to go into the gym and you think you're suddenly going to get reactive. You're fkn 30 years old man get you're shit together.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 09, 2012, 09:38:51 am
Yeah man, Scooby, these "jokes" we post here in your thread is pretty much how what you're doing is viewed from outside.

You personally have much experience and invested a lot of time and effort into training hard etc, so you should know better.

It's sad that you're wasting your limited time like this.
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on August 09, 2012, 09:53:54 am
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?



To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting.  

Sincerely,
scoobychau

Listen moron, you need to read the fucking post first, I said clearly that was going to be my last post in here had you not posted this idiotic reply.   And I dont give a half a fuck that you think this is a "training journal", its not, its a  fucking  joke, and a shitty one at that.  

I also dont give even a nanogram of a  fuck if you leave due to taking offense to these posts, google nanogram.

sincerely,

aguywhodoesntgiveafuckthatyouresuchagiantpussyyougetoffendedfromadviceinsteadoflearningfromit
Title: Re: Scooby 2011 Journal
Post by: arnoud on August 09, 2012, 10:22:06 am
I don't post a whole lot here, but Scooby, you remind me of coolcolj. Stubborn, completely convinced his own theory is the best, not improving for years, and you're asian (bad joke, i know). In the end, his knee gave out, he didn't dunk, and became really demotivated. Don't became that guy! You're still relatively young. I'm your age, and made a ton of improvement this year. You know how? By losing weight from 250 to 215, keeping my squat right around 375lb, and jumping 2 or 3 times a week. I did a windmill 2 months ago. I could barely dunk with one hand the year before.

What you are doing wrong is ignoring the basics, and suffer from overcomplication. You say you squat 2x bodyweight? I've seen the squat, and it's not parallel. Also, when you post on a public forum, you're bound to get some criticism, deal with it.

Squat, rld, jump, done!
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on August 09, 2012, 10:40:00 am
I don't post a whole lot here, but Scooby, you remind me of coolcolj. Stubborn, completely convinced his own theory is the best, not improving for years, and you're asian (bad joke, i know). In the end, his knee gave out, he didn't dunk, and became really demotivated. Don't became that guy! You're still relatively young. I'm your age, and made a ton of improvement this year. You know how? By losing weight from 250 to 215, keeping my squat right around 375lb, and jumping 2 or 3 times a week. I did a windmill 2 months ago. I could barely dunk with one hand the year before.

What you are doing wrong is ignoring the basics, and suffer from overcomplication. You say you squat 2x bodyweight? I've seen the squat, and it's not parallel. Also, when you post on a public forum, you're bound to get some criticism, deal with it.

Squat, rld, jump, done!

good post arnoud, however, it will only get added to these, which have been ignored as well. 

Scooby , what is wrong with you? You've been training for 6 years , haven't you learnt something?

I mean , changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:



Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I have followed many people's progress and training routines, and you are the ONE person who consistently never fails to ANNOY ME with your training. 

Just because the "Canada Dunker" is athletic and jumps high, you just switch off to whatever the hell he says.  I can go to my school rec center and find all these athletic dunkers all the time and ask them "what do I do to jump like you".  100% guarantee, 99% of them will not completely know wtf they are talking about.

If you are squatting 2xBW, I doubt your core is weak.  You seem to love trying to programs/routines and "trick"/"convince" yourself to switch to a new one by giving yourself a new reason, even though on in the inside, you know it's bullshit.  Your mentality and training tendencies mirror that of 90% of noobs who have a goal, but never achieve it, because they unfortunately have never come across sites like adarq.org or anything and are only presented with the ineffective training protocols the mainstream displays.  Which sucks, cause, you've been training for 6 years, AND with the knowledge of adarq.org.  I can accept this kind of shit with random people, but you have been on this forum, and have been properly advised MANY TIMES OVER AND OVER.  Yet, you continue to do stuff like this.  BoingVert, seriously?

I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.


Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug


Please stop saying yolu will keep other peoples advices in mind, cause you never follow them, instead you do retarded stuff over and over and over



LOL. Come on man, listen to the free advice you're getting. You're more stubborn than Harvey!



you achieved a non-consistent, non-explosive /  grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.

at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.



You don't listen if people do give constructive feedback, so... /:

It's just irritating to see, tbh, especially when you have the squat you have and the potential to get up. You're wasting your time with this. Are you even squatting anymore? Are you even max jumping anymore? Stretching? Doing calf raises?


If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.

The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.

Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.

I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!



  Im only worried about you hurting yourself very seriously, what happened on that last drop was dangerous as hell man.  Youve got to learn to absorb some of that landing in your HIPS, and not your knees.  I would lower the height your landing from and post video until youre landing safely and efficiently, then progress the drop height.

This is the last thing I'll say in this journal because you're ignoring everything, but if you're having pain in your knee and ankle, it's time to look at your program and switch things up.

You should never have to push through the pain.


^ all these people are just meanies
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 09, 2012, 09:46:26 pm
(http://i1126.photobucket.com/albums/l601/acole14/WTEQ.jpg)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 13, 2012, 04:03:13 am
120810 Boin Phs 5 W1 D2
Completed Todays session with high box at 36 inches and, Low box at 18 inches
Unlike Day 1 which require max effort sprinting. today only require me to jump 40 times in total, half of these from the low box and half from the high box.

Read the comments and suggestion on my journal, and it once again reminded me about how I should keep my diet clean to get a lower body fat ratio.

Over the weekend, read the latest artical from Kelly (http://www.higher-faster-sports.com/jointbyjointvert.html) , and it mentioned ankle, quad and glute percentage in jump.  After reading it, kind of help me understand how come my single running sucks, as it is heavly rely on calf which is my weakest link.

So I will continue to finish my boing routine. Seriously focus on a cleaner diet (plan to eat oat meal for breakfast and subway sandwich everyday for lunch).  Further more, will try to do circuit training on the upperbody 15-20 min per night for fat burning purpose, may be even incorporated the m100 routine, not confirmed yet... 

As of getting back to squat, i am seriously thinking about it, only 2 week left in this high intensity Boin routine, let me keep squat in the near future, and I should get myself up to 1.5 bw for calf raise as kelly suggested.

I also reviewed Adarq old video where he preform depth drop on a 3X inch box and his depth jump on the 18inch chair.  He jump very quick, and land very rigid yet soft on the ball of his feet.  Going back to the Boing routine video demo...I am not doing it right, either the box is too high, or I am not jumping fast enough.  Too much range of motion and long ground contact time.

Will try to fix it in the week 2. 

Stay focus, eat & sleep vertical.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 13, 2012, 06:44:20 am
Why do you use a 36 inch box? Just because it's written in the Boing program?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 13, 2012, 09:57:38 pm
Raptor:
In the program, there is a testing step for determining the depth drop height.  I jump from a 12 inch box and increase the box 2 inch per step.  Measuring the max vert for each jump and identify the box height where I can jump the highest.  I did that test, and from 29-32 inches box, my vert is the same while i try to stick a piece of tape on the wall.  on my 34 inch box attempt,  I suddenly got higher, but this time i did not try to stick a tape on the wall.  (A screen capture was posted in my previous post).  Due to lack of time, I did not test the 36 inches box.

On the other hand, I remember Kelly from VJB said that, the Depth Jump box height should be more or less a trainer max jump.  Base on these, I suppose the 34.5inches box seems correct... (correct me if i am wrong)

120813 Boing Phs5 W2 D1
Skipped breakfast due to gay meeting at 9-11am in the office.  
12 inches turkey subway with zero gram fat source for lunch.
1 cup of milk and 1 pcs of MrsFeild Cookie pre workout.

Note for jump training:
Just a session of depth jump fwd movement from high box, then sprint, the jump from low box, sprint again.
Finished the session with single leg depth jump vertically, I try my best to lower the contact time but the height is very limited.

Seriously focus in lowering ground contact time, I try to decrease the box height by 2 inches at first, but then I switch back to 36inches.  With the Adarq video in mind, and reviewing the boing demo video, the arm swing should be behind the body prior to landing; and right when i landed, the arm should be throw/swing upward or forward which will help with going higher and faster.  (my previous method was throwing my arm down during the drop to over load the drop, but this does also slow down my jump).

I am considering jumping from a lower box, the adarq was jumping from a 18" chair only, but he is lighting fast and he did it easily....

I am emailing Dr.Jump about the box height: the question is as follow:
If a trainer get the same max vert height in a "range" of box height during the test.  Should the trainer be depth jumping at the low end or the high end of this box height "range".


Additional Circuit Training
I got carreid away and forgot to record this.  After my jump training, I attemt to do upperbody cirucit training to lose weight.
Got this routine from the web somewhere:
Incline Chest -> Seated Shoulder press -> Sider shoulder raise -> Wide Grip Pull -> Bend over dumb roll -> Seated Over shoulder raise
3 rounds trip.

Overhead Dumb Tri extension -> Arm Curls -> Tricept cable push down - X Skipped moutain climb,high knee, burpee ignoring lower leg X
3 rounds trip

Incline Sit up 50 reps & Reverse back up 20 rep & Leg raise from laying on flat bench & 15 rep

total 30 min with light 20-30 sec pause at max when switching from exercise to exercise.

Hope this will help with weight lost...
Title: Re: Scooby 2011 Journal
Post by: Kingfish on August 13, 2012, 10:09:08 pm
^ easy with the subway sandwiches scoob.. 0 fat is not the end all..  those have TONS of sodium FYI.

educate yourself - www.leangains.com | www.bodyrecomposition.com

you maintain whatever strength you have now, drop 15-20lbs - you'd jump at least another 3-4".
Title: Re: Scooby 2011 Journal
Post by: fast does lie on August 13, 2012, 10:43:27 pm
^ best thing is to get your own food at whole foods and meat market and get a george foreman.  sick of eating at restaurants and get paper plates /utensils so u dont have to do dishes
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 13, 2012, 11:02:31 pm

I got carreid away and forgot to record the upperbody circuit training....  :strong:
Thanks for the post Kingfish, will spend some time looking at those website.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 19, 2012, 10:16:42 pm

120815 Upperbody Circuit Fat
Did it today, 35 min... Let lose some fat please

120817 Boing Phs 5 W2 D2
Completed today Depth jump...
However, the performance is bad.. I am not able to jump as high as i should...
Just having a bad day... I wonder if today effort is all wasted..  None of my depth jump (low or hi box) is teaching my previous max height.

120819 Vert Test at my old home
Got back to my old home with that 9'11ish Rim.... and attempt to duck the Kid size ball.... and failed.
Much like my previous, running approach is a mess.  Slow run up with 2 the final two hop step into a jump caught me as high as before... 

As high as before is not good enough to dunk even the small ball, I need to get higher...

My baby and my wife is at the court... along with some kid, watching me attempt to dunk that small ball 5 or 6 times.. some are fairly close but all are rejected from the rim...

The boing vert system have some effect on my body, I can now jump higher in my 2 step jump (relatively to pre Boin)... but it did not help out on the running jump.

According to the Boin book, the last 2 weeks  (phs 6 ), which consist of 4day x 2 weeks routine will help on transforming all the new gained strength and whatever into running jump...

I can't wait to get this Boing over with, and get back to the squat rack.

If according to plan, 2nd week of Sept I will be back with squatting, and lot or running approach jump practice!
Nov 10! I want to catch the deadline.
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 19, 2012, 11:47:31 pm

120815 Upperbody Circuit Fat
Did it today, 35 min... Let lose some fat please

120817 Boing Phs 5 W2 D2
Completed today Depth jump...
However, the performance is bad.. I am not able to jump as high as i should...
Just having a bad day... I wonder if today effort is all wasted..  None of my depth jump (low or hi box) is teaching my previous max height.

120819 Vert Test at my old home
Got back to my old home with that 9'11ish Rim.... and attempt to duck the Kid size ball.... and failed.
Much like my previous, running approach is a mess.  Slow run up with 2 the final two hop step into a jump caught me as high as before... 

As high as before is not good enough to dunk even the small ball, I need to get higher...

My baby and my wife is at the court... along with some kid, watching me attempt to dunk that small ball 5 or 6 times.. some are fairly close but all are rejected from the rim...

The boing vert system have some effect on my body, I can now jump higher in my 2 step jump (relatively to pre Boin)... but it did not help out on the running jump.

According to the Boin book, the last 2 weeks  (phs 6 ), which consist of 4day x 2 weeks routine will help on transforming all the new gained strength and whatever into running jump...

I can't wait to get this Boing over with, and get back to the squat rack.

If according to plan, 2nd week of Sept I will be back with squatting, and lot or running approach jump practice!
Nov 10! I want to catch the deadline.

I'm really flogging a dead horse here, but Scooby, no one is holding a gun to your head and making you finish BoingVert. You're not gonna get a special adarq.org award for stubbornly completing the most number of scam programs (although if there was such an award it would be named after you). If you acknowledge that you need to be squatting, working your calves, and practising approach jumps, then just start doing it right now.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 20, 2012, 09:40:08 pm

I'm really flogging a dead horse here, but Scooby, no one is holding a gun to your head and making you finish BoingVert. You're not gonna get a special adarq.org award for stubbornly completing the most number of scam programs (although if there was such an award it would be named after you). If you acknowledge that you need to be squatting, working your calves, and practising approach jumps, then just start doing it right now.


Hi Acole14, me too is skeptical about this Boin routine, and I do want to test its effectiveness, therefore I do want to try to stick close to the book.  The current routine require me to do like 15-30 depth jump 2 times a weeks.  I suppose i will need to recover before getting into heavy lifting on the lower body.

The last 2 week (phs 6) involve like tons of running approach jump for 4 time a weeks.... that sort of align with my predicted plan...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 21, 2012, 10:16:18 pm
120821 Approach Jump indoor hi rim court

Have Ball training today, I did some calf raise and stretching pre training. However, body feel sluggish, wearing the new Spain/toronto Raptor half size up Joes's sneaker.. my Jump feel weird

During training, I look at the rim above my head, it look so reachable and so close...

Attempted like 10 approach jump at different time... I felt like I am getting higher.reaching like 1 inch above this indoor rim.
(this indoor rim is a bit higher then 10', so I think i got a bit higher, at least from a approach wise)

Baby having a fever.. bad night of sleep tonight.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2012, 06:09:20 am
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 23, 2012, 09:24:31 am
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

It will still depend a lot on your nutrition. And then the question comes - what are you training for right now - strength gain or fat loss?
Title: Re: Scooby 2011 Journal
Post by: D4 on August 23, 2012, 02:42:28 pm
Yeah what Raptor said.  Doesn't matter if you're doing circuit training or whatever.  It's not some magical routine that burns fat.  It's gonna depend on your diet. 
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 23, 2012, 07:53:40 pm
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

It will still depend a lot on your nutrition. And then the question comes - what are you training for right now - strength gain or fat loss?

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 24, 2012, 05:10:06 am

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.

Title: Re: Scooby 2011 Journal
Post by: arnoud on August 24, 2012, 01:40:34 pm

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:


Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.



......what do you expect? Another magical program?
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 24, 2012, 10:40:00 pm

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.



Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.
Title: Re: Scooby 2011 Journal
Post by: Rix on August 25, 2012, 09:25:49 am
We've done our best here, I think it's time to stop trying guys. He just isn't getting it.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 25, 2012, 09:57:50 am
He could try some wobble board pistols for a few months... they could help
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 27, 2012, 12:55:15 am
Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.

120824 Last day of Phs 5 in Boin Depth jump non stop
Depth jump on high box and low box without improvement.  On this very last day on Phs 5 and the very last set, I suddenly got up higher... This really piss me off, I found out if Jump off the box with arm pulling back earlier, so that my arm is all the way back after drop and ground contact, i can get consistently at higher height.  

I am limiting my ground contact time during this whole phase... but my MAX HEIGHT jump is still found from a Long ground contact, deep depth jump....  all this box jump did help my reactive power, but I still seems to jump the highest with  a heavy landing.  (this really pisses me off, wtf man)

========================
Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here.  He focus on using diet to get himself to 10% body fat and dunked.  I am trying to get a much cleaner diet now,  he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.  

Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day).   So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.

As for planning after finishing boin in 2 weeks time.  I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn.  As he suggested.  M W F Lift heavy, T R S 40 min cardio.

During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.  

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)


=========================
120825 Jump test, fail to slam child size ball
12 hours after I finished Phs5, I head to the court where I started jumping 6 yrs ago to test my vert.. (I only have time to come here on Sat morning... so...anyway..) I am hoping to slam a child size ball... but I just couldn't jump high with ball in hand...   2 steps jump is much higher then before, running approach jump is still more or less the same as 2 step jump.  Stand still counter movement jump had not improve much.

I felt different then Pre Boing... that is all I could say for now... may be the last phs of boing will make me adjust to the current, different me.

A photo of my jump attempt without ball:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=35851&stc=1&d=1346041993)
Title: Re: Scooby 2011 Journal
Post by: D4 on August 27, 2012, 03:05:30 am

========================
Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here.  He focus on using diet to get himself to 10% body fat and dunked.  I am trying to get a much cleaner diet now,  he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.  

Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day).   So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.

As for planning after finishing boin in 2 weeks time.  I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn.  As he suggested.  M W F Lift heavy, T R S 40 min cardio.

During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.  

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)


=========================



You never take advice, stop saying it MIGHT seem like it.

You are a moron and you are stubborn (when it comes to your athletic training and being a member of this forum)

There's a difference between having an open mind, and giving every single stupid jump program out there a "try" before you judge it.  Especially when everyone on here has told you how stupid it is to do that, and when you yourself on the inside probably knows the programs are stupid too.  On the inside I'm sure you realize that if you had just listened and followed the advice given on here, you will be jumping higher at this point in time, possibly even dunking.

40 min cardio for the sake of fat burn?  Really man?
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 27, 2012, 07:09:30 am
How high is that ring Scooby? That jump looks about 36'' if that's a 10' ring. You should put some videos up of your running attempts.
Title: Re: Scooby 2011 Journal
Post by: vag on August 27, 2012, 08:04:00 am

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...


...
...
...


To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting.  

Sincerely,
scoobychau

Title: Re: Scooby 2011 Journal
Post by: Raptor on August 27, 2012, 08:57:30 am
The jump looks really high there
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 27, 2012, 10:29:23 pm
120827 Boing Vert Phs 6 W1 D1
Consult the Taiwan trainer who lost 10% BF in 4 month, and trying to eat light with low carb diet starting today.
I eat Subway salad instead of subway sandwich for lunch, breakfast is still congee favored oat meal.

Today Boing training is all about Approach jump, the instruction is to measure your each jump and once your jump start to decrease by 10%, stop and move to next exercise.

5 set of 5 jump.... I completed it.  I am trying to reach the electrical junction box all the time as seen in the pic.
On a good jump, i can touch the middle of the box, on a very good jump, i can reach to top of the box...

On the 2nd last rep of the last set... I felt very good reaching the top of the box...
My trainer partner did not see it and ask me to show him again.  I tell him, this last attempt of the day, I will try to reach the cable tray with the letter "E" (which is a inch or 2 above the box).  My partner said, forget it, reach the top of the box and prove it to me instead... flapping ur hand in the air under the cable tray wont do no good.

I insist to reach for the "E"....  and BANG I touched it, my tip of the finger ran over the side of the tray!

I am shocked, and so is my partner...

(I wrap up today's training with some single leg horizontal jump.)


Oh my way home, I updated my FB status:
I had long forgotten the feeling of joy from nailing an new PR in training...But today.. I did it!
The feeling is from within... There was no smile, is quite emotional... is hard to describe.  All i know is, i have to call my wife right away.  (and I am starving from lo carb diet)


(http://www.hk-kicks.com/forum/attachment.php?attachmentid=35937&d=1346119953)

The next morning, I went down with measuring tap and trying to confirm my PR with numbers.
Disappointed,  The bottom of cable tray is measured 122" (which mean i reached about around 123").  Measure my reach again and confirmed the 89".    So that mean, my vertical is only 34" still?  WTF
I mean the rim I practice jump with at lunch is 120" (measured) and I can get 4" over it, meaning my offical max height reach should be 124".

How come the 123" reach 34" felt like a new PR ?  my training partner who is there with me through out all the measurement (outdoor/indoor)  are shocked.... but numbers does not lie...


Quote
To Raptor:
The rim is about 1 inch lower 10' where my back face the photo, It was located in my old home and I was hoping I can dunk with a small ball with that rim.

To Vag:
The 2 post u quoted had no contradiction,  I mean what I says from my heart.  Appreciating advice and just hoping to minimize those non serious joking making fun of me post.  I do not mean to offend any one. Honestly.
Title: Re: Scooby 2011 Journal
Post by: acole14 on August 27, 2012, 11:38:14 pm
It might have felt like a PR because you were jumping in a different environment. Jumping 34'' in a gym or at a track feels different for me than jumping the same height at a 10' ring.

I thought that other picture you posted looked higher but it might have been the angle. If it's 9'11'' and it looks like you got about 4''-5'' of hand over it, then that's about 123 - 124'' - 89'' = 34-35''. But you probably shouldn't be testing your max during a training cycle, you need a few days of rest, then try and get a good warmup and some caffeine and test your PR properly. Your CNS is probably fatigued from so many depth jumps and depth drops.

Since you're so hell-bent on finishing BV (which I still think is retarded btw), just wait and see what your max is at the end of this last phase. Presumably the creators intended for the users to be jumping highest at the end of the program.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 30, 2012, 04:28:26 am
120828 Upper body Circuit training
Did not go too fast on this today... less sweat.. and probably not effective for fat lost...

120828 Boing Vert Phs 6 W1 D2
Out of the 5 set of 5 approch jump training.
I am able to tip the cable tray at least 1 time in each set.  Only 1 out of the 25 jump is as high as last training (at 123")


120829 Boing Vert Phs 6 W1 D3 (Wednesday afternoon outdoor)
Suppose to Jump 4 day a week, but because Thursday PM and Friday AM&PM is busy, I am not able to train for for those period of time.  I end up jumping at lunch today.  It is only 14 hours after the last training.

Sunny at 32.5C degree, my jump performance decreased, out of the 25 jump, none of the jump is as high as my max reach (thumb arc jamming the rim).  Max height came from a 3 step jump today, all those extra run up distance and steps seems to be useless at this moment...

P.S. Since yesterday, some clear yellow liquid is dripping from my nose, the liquid is thin like blood, I thought my nose is bleeding when it first happened.  This had happen in the morning after breakfast, during training at night, and again during training at lunch today.  A little research on line said it might be nasal infection from the previous cold i caught, or it may be brain fluid from a crack in the skull if I got some previous head impact  (which I never had).  
Visited doctor and I am given some antibiotic...

Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 03, 2012, 12:34:34 am
120902 Boing Vert Phs 6 W1 D4 (Saturday afternoon outdoor)

Went back to the park where I started Boin Vert, back in Phs 2, I was jumping and reaching the roof of the park.  I go back to this same spot to jump.  Wife and baby sit on bench on the site watching his me jump...

Nearly all the jump have no improvement compare to phs 2, I just does not feel explosive/reactive...
not sure if it is because there are lot of people in the park or whatever reason...
All the fingerprint from phs 2 is still there on the roof side, and I am not jumping any higher.
Until the last rep of the last set; Finally my finger print reached over previous one by barely 1cm....

I am expecting to gain 2 inch from boing but, by the way it look, it will take me some effort just to get use to Boing transformation and get back to my Previous Max Height.  the anticipated 2 inch might come or might not...

So, with 1 final week left on Boing.... I might just alter the program adding Squat and Deadlift.
Low carb diet will continue with mc donald salad for lunch everyday (with 0 fat source...)
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 03, 2012, 10:55:14 pm
You're finally starting to come around. But damn, it makes me cringe to think how much time and energy you've wasted on this.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 04, 2012, 03:39:58 am
120903 Without finishing Boing Phs 6 W2 D1 and already start  Squating

Speed it all up, 6pm in gym, finish boing vert at 7:15pm. Out of the 25 rep of max effort approach jmp, only 1 or 2 is able to reach the cable tray.

Determined to start squat today, and aiming to finishing it in 30 min!
First time squatting in over 3 month, BW now at 184lbs
45lbs   X8
146lbs X8
166lbs X7
196lbs X6
216lbs X6
236lbs X6
256lbs X3
286lbs X3
306lbs X1
ok times up, and i am 15 min late... last rep for today
356lbs X1  ( 1.9BW squat)

Video: http://vimeo.com/48738582
Got stuck in time for a brief moment :uhhhfacepalm:, not bad for my first session I guess.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 04, 2012, 03:41:33 am
120904 Cardio 30 min at lunch in the rain
The title set it all, aim to lose fat get light gain power and dunk.
Finished Mcdonald Grill chicken salad after the run... 10 min after already feel hungry..
Time to release my NUT lol...

120904 Upper circuit night in the rain
Title: Re: Scooby 2011 Journal
Post by: Rix on September 04, 2012, 05:44:38 am
120904 Cardio 30 min at lunch in the rain
The title set it all, aim to lose fat get light gain power and dunk.
Finished Mcdonald Grill chicken salad after the run... 10 min after already feel hungry..
Time to release my NUT lol...

Lol never heard it put that way before
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 04, 2012, 06:23:13 am
Pretty good man, in your first squat workout you already squatted more than my PR so... nicely done sir.

Keep up the good work.
Title: Re: Scooby 2011 Journal
Post by: Mutumbo000 on September 04, 2012, 10:02:40 am
Pretty good man, in your first squat workout you already squatted more than my PR so... nicely done sir.

Keep up the good work.

X2
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 06, 2012, 04:40:01 am
120905 Lunch Boing Very Phs 6 W2 D2 at lunch in the sun
Sunny side up, hot like wtf...  Finished today jumping without any improvement....  :uhhhfacepalm:

120905 Night Squat for 40 min
45lbs   1x 8
115lbs 1x 8
137lbs 1x 7
157lbs 1x 7
179lbs 1x 5
216lbs 1x 5
238lbs 1x 4
260lbs 1x 4
282lbs 1x 3
356lbs Failed

I think i am over trained....

120906 Lunch Cardio 30 min Run
With McDonlad grilled chicken salad to wrap it up.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 07, 2012, 12:05:29 am
120907 Over Trained
It is kind of obvious that i am over trained.
Mon Wed : Boing + Squat
Tues Thu : Cardio + upper lift

With 6 hrs of sleep every day, My leg are constantly sore..
And kind of affect my sleep, I see zombie in my dream... wtf... kind of like that TV series (walking dead)
I will take Friday (today) off, and just stretch the hack out when I get home from work...

2 days left in Boing.. not expecting some magic gain... (but again, it asked me to rest for a week before testing. I don think i have a week to spare though)
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 10, 2012, 06:10:35 am
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 11, 2012, 02:28:19 am
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

Hi Acole, any instruction on how to take the caffeine/coffie? i try to search for such info with no luck.

120910 Boing Phs 6 W2 D3 + Squat training afterward.

Not able to Reach previouse max height in any of the approch jump today.

Squat Training:
45lbs    1x8
115lbs  1x8
135lbs  1x6
155lbs  1x6
215lbs  1x6
235lbs  1x3
255lbs  1x3
306lbs  1x1
326lbs  1x1
356lbs  1x1        (1.95 X BW) Video Cap
367lbs  1xFailed (2.01 X BW) Video Cap

Video:
https://vimeo.com/49218095 (https://vimeo.com/49218095)



120911 Ultra Hot At lunch
Skipped 30 min cardio.... and eat some fatting chinese Chow Min at lunch... very evil tempting lunch.. ( i had been eating salad everday for a few weeks already... but today. i fail before Chow Min...
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 11, 2012, 03:59:20 am
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

Hi Acole, any instruction on how to take the caffeine/coffie? i try to search for such info with no luck.


I take maybe 150mg of caffeine (usually two Red Bulls does the trick) but I have read people taking 300-400mg. There's plenty of other stimulants you can use before lifting weights that you could take as well. But don't skip on the rest/recovery side!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 12, 2012, 02:43:51 am
120911 Upperbody circuit
Done 3 round trip with 80-90% weight.... taking it easy..

Sleep at 12:30 at night but end up waking up at 6:30 and roll around in bed till 7:30...
Still feel tire and sleepy at work.  Going to do final day of Boing Vert tomorrow, backed with squat. 
may be I will drink some coffee before Boing...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 13, 2012, 12:33:36 am
120912  Last day of Boing Vert! Phs6 W2 D4 With no improvement!
No improvement at all, infact my jump preformance decreased.
Why? Because in the last week of this whole 4 month program, I started Squating and also did 2X30min cardio along.  The squat effect will obviously decrease my performance along of the overtrained feeling.

Anyway, I is completed, out of the 25 max effort approch jump, I had not reached the cable tray in any of the attempt, there were a few attempt that are very close.... but not close enough..

Squat Training:
45lbs......1x7
109lbs....1x7
135lbs....1x7
155lbs....1x7
185lbs....1x5
225lbs....1x3
275lbs....1x3
295lbs....1x2
315lbs....1x2
356lbs....1x1 VERY SLOW, Pause in time again... 1.95XBW
367lbs....FAILED at 2XBW again...
 :pissed:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 16, 2012, 11:25:34 pm

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 17, 2012, 04:15:07 am

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

Hey Scoob, now you're finished JumpSole and BoingVert, you might as well go for the hat-trick and do Air Alert. What have you got to lose?

Jokes aside, it's pretty crazy that you've been training this long and have this whole site at your disposal and you're still unsure what to do. I'd just sit down and assess what your weaknesses are at the moment. Strength, rate of force development, technique etc. Then structure a program with exercises that target those weaknesses, and get your rest and nutrition right. That's all there is to it IMO.
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 17, 2012, 05:07:46 am
Have you ever did hip thrusts, Scooby?

How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?
Title: Re: Scooby 2011 Journal
Post by: Kingfish on September 17, 2012, 06:42:37 am

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

squat while you are figuring out your next "thing". your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 17, 2012, 10:45:36 pm
120918 Revisit Depth drop and Depth jump after boing

Proven Fact:
Preform Depth Jump from different height to determine optimum box height, should be jumping from a box where max vert is achieved.

Scoobychau actual fact:
Scoobychau max vertical jump come from a running into a hop approach, with relative long ground contact time and excessive knee bend.  So during his depthjump box test, he did jump higher form a box, but the height remain constant for a series of box height.  And he was suggested to do it from the higher box as long as max vert is achieved.

Revisiting Depth jump/drop:
Box is likely too high.  My max vert come from long ground contact time and knee bend... this might be similar to a daily baller who achieved good Shooting % with bad form.  So he is hitting all the shot due to repetitive training but due to wrong form, there could be limitation.  Much like my jump...

Adjustment - Lower Box:
Depth Drop should be focusing on Glute shock stimulatoin, with less knee bend and more glute flex...
Depth Jump should be Quick Re-bounce off the ground, with focus on glute power, calf power, and quad (i am using 90% quad already).



120917 Depth Drop Jump Squat
Depth Drop (@24") & Depth Jump (@20") Alternation
5x4 of drop and 6x4 jump
in my last set of drop, I really focus on sitting back with less knee bend and felt much more on the glute ( i need to keep this in mind)
during my jump, I have to really focus in flexing my glude and calf, with max height and short contact time, otherwise i am just jumping with my quad...  (must keep this in mind in every rep from now on)


Squat and Calf raise alternation (calf on machine)
I never do my calf... so from now on, I will focus in it also.
S 45lbs.....1x8,
C 132lbs...1x12
S 135lbs...1x8,
C 145lbs...1x12
S 155lbs...1x8 Paused Squat,
C 159lbs...1x12
S 205lbs...2x5 Paused Squat,
C 172lbs...1x12
S 225lbs...1x5 Explosive Squat,
C 199lbs...1x12
S 247lbs...1x5,
C 212lbs...1x12
S 317lbs...1x1,
C 227lbs...1x12

Thinking about doing max effort approach jump practice tomorrow lunch... hope it will not over train...

Quote from: Raptor
Have you ever did hip thrusts, Scooby?

How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?

Hi Rap, I did body weight single leg hip thrust during boing vert... did it for a few weeks, thats about it.  I had not done any deadlift for over a year...  and even if i do dead lift, i rarely do Romanian or stiff leg style.. so I don know my current state any more.  When i try to do stiff leg or Roman style, I always feel like my Hamstring tendon is too tight or something...
Quote from: kingfish
your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight


Thanks for visiting Kingfish, when u say 40 reps with working weight, u mean working toward the working weight right?  like yesterday, i squat from just the bar to 317 lbs with and did 7 set with a total of 40 rep (coincident), is that what you mean? or you mean i should i should be squatting HEAVY @ 40 reps
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 18, 2012, 07:03:45 am
So you acknowledge the fact that you might have tight hamstrings and that you might have weak hamstrings?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 18, 2012, 07:43:57 am
So you acknowledge the fact that you might have tight hamstrings and that you might have weak hamstrings?

Not sure if my hamstring is week, I guess I would need to use a leg curl machine to find that out eh?
As for hamstring tendon being tight, I can touch my toe no problem...

So may be that's says my ham is weak?

I finally felt my calf being a little sore after 24 hrs...
Dam slow metabolism.
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 18, 2012, 08:23:39 am
What I'm saying is that you should identify which muscles are lacking in your body and what flexibility issues you have, all while trying to increase your relative strength.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 18, 2012, 10:49:24 pm
120918 Approach jump practice, Upperbody circuit 3 round trip
Lunch:
Weather is getting better, less heat.
Lunch went to jump for the rim...I tested few jump approach
- Scooby approach - hop drop into a jump with arm wing, seems to have long contact time and max result...
- Boing Approach - Low center of gravity, with body leaning forward during run, seem to have less hop drop feeling since I am low to begin with
- VertFreak approach (described in utube )- Chest up, quick 2 steps with arm swing.

Took 3 video...seems almost the same... buy for sure felt different, honestly, i had not master any of this style...(not to mention they might be the same to begin with...)

Night:
Less than 30 min Upperbody circuit training, head home early to play with baby..
Baby start from learn to flip around, to crawling, to walking...
Scooby start vertical had not increased..(it seems to decreased by half a inch also...), i was 2-3 inch away from dunk in April.... :huh:


3:30am at night:
Slept at 12:30 and I woke up at night and have problem getting back to sleep Don't know what happen, my calf muscle is really sore, rub some sport cream on it... and view some video on utube... Dunkfater, Teedub...Jokebox(or something like that).  Notice all their run up is super fast and smooth.  The last 2 step is fast I know, but I had just notice, not just the 2 steps, the arm swing the body, everything happen in the last 2 step is fast (Not just the leg/foot).  This remind me of that Canada Chinese dunker visit with me early march.  He do is a fast smooth jumper...  I am much slower...during the run up toward the jump...  May be this is the key? This should be the key!  How to get fast?  The only exercise came to my mind is the Fall in to 2 step approach foot work exercise.  But it did not involve any arm swing....

What I'm saying is that you should identify which muscles are lacking in your body and what flexibility issues you have, all while trying to increase your relative strength.
I should get back to deadlifting also...may be i look up how to setup a routine since squat and dead are too related...  
As for weakness, my leg is strong... relatively strong i mean... not strong enough to do 2.0-2.5 BW squat...and i know my calf is weak... that's about the only thing i know..  may be the rate of force, speed in a jump is what holding me back...
Do u happen to have any suggestion to enhance that ability?

P.S. Low Carb Food is working... I am now at 181lbs, was at 179lbs in the morning!!!
WAIT a MIN! at 179x2 = 358 and I can grind up a 356lbs squat!!!  2BW! CLOSE ENOUGH!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 19, 2012, 11:46:12 pm
120920 HeeeYa!! Squat that shxt!
Calf Machine
186 x 8  -> Body weight squat 1x8  -> Hang clean 115lbs 1x 5
199 x 8 -> Hang clean 115lbs 1x 5
222 x 8

Depth Jump at 22" Drop at 26" alternation
5 x 4 each  - Really focus in low GCT and triple extend for the jump, focus in sit back, feel glute at the drop

Explosive Squat
135lbs ...x5
179lbs ...x5
219lbs ...x5
245lbs ...x5
275lbs ...x3
295lbs ...x2
317lbs ...x2
365lbs ...x1  @ 183BW  @0.997XbW!!!!!  :headbang:

Deadlift
225lbs ...x2 Close leg (bad butt raise )
275lbs ...x2 Close leg (bad butt raise )
275lbs ...x3 Sumo Stance (easy)
 
the 2xbw squat feel relatively easy, only very slight pause during the lift,  a few more try and i should get it smoothly.  2.5 BW goal is closer!  If i can shave some more fat off, it will be even easier!!

Sleep at 12:30am, wake up at 7:30... once again, i have zombie dream, staged in a school/hospital places...  wtf, calf is still sore
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 20, 2012, 09:54:11 pm
120920 3 round quick circuit training
have enough sleep feel much better.. I try to sleep at mid night for a few days, although my body wake me up at 6-7am due to body got use to less sleep.. i still felt much better.

3 round of upper body routine with the additional circuit of:
Upper ab sit up 3x20
Lower ab leg raise 3x10
Back raise 3x10

Sleep at 3am today.. but for good reason.
Sleeping Dogs game is completed, Professional exam notified me for exam in 3 month range.  If i can game till 2 am at night, the least i can do is study till 2 am at night (if not more).

Train hard, Play hard, Work hard.... >:(
and get smarter with time management....  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 23, 2012, 11:44:00 pm
120921 40 reps of working weight as KINGfish suggested (Friday)
Depth Drop & Jump alternation
Drop at 26" Jump at 22"
- 1x4 each
Drop at 30" Jump at 26"
- 5x4 each

Squat and Calf raise
S 67lbs   1x10
C 172     1x10
S 117lbs 1x5
C 199     1x10
S 157lbs 1x5
C 212     1x10
S 207lbs 1x5
C 222     1x10
S 225lbs 1x5
C 222     1x10
S 269lbs 1x5

Challenge begin 40 reps of 300lbs
S 306lbs 8x5 (Video Capped, but set 5 is missing due to low phone memory..)
 :ibsquatting:
Total Weight Squatted = 17785lbs
(Not as hard as I thought, but definitely not easy; After my 5th set, I felt kind of dizzy, in fact every time I finish a set, I feel the flush of blood in my head...face turn red etc... the form is not perfect, leaning abit forward which is bad for the knee .  Any how, I did completed the 40 rep as suggested.)

Actually... I am not too sure why i need to do so much reps/set.  I read from somewhere that we should train for low rep, heavy weight and strive for explosive power...  I suppose I am suppose to do this 40 reps with explosive power...
Could doing 40 reps of this weight could help me strive for heavier 1rm? Probably...

I spend the next 2 days on vacation...(however.. vacation with a baby is not a easy job... talk about wanting to relax and recover...)
On Monday.. my leg is still a bit sore...
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 23, 2012, 11:56:47 pm
Actually... I mean not too sure while i need to to so much reps/set.  I read from somewhere that we should train for low rep, heavy weight and strive for explosive power...  I suppose I am suppose to do this 40 reps with explosive power...
Could doing 40 reps of this weight could help me strive for heavier 1rm? Probably...

Definitely, if your legs don't get bigger and stronger after doing 8x5@300lbs then you're not human.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on September 24, 2012, 12:22:17 am
scoob.. stop thinking and just get it done. jump to another program after you get to 365 8x5sets. let's see if you are as dedicated as you say you are. 

there's no such thing as too much quads for the vertical jump. nobody here will tell you that a 365x10-12RM is not going to benefit your jump.









Title: Re: Scooby 2011 Journal
Post by: Raptor on September 24, 2012, 04:43:21 am
By the way - take it easy on those depth drops/depth jumps before squatting. You don't want high volumes of them, especially high depth drops which have an inhibatory effect on the CNS after you do them.

Basically if you go with something like 3x5 low to medium box depth jumps you should be fine before squatting.

I personally go with 2-3x5 low box depth jumps (usually for short ground contacts) and then do something like 2x5 jump squats with a reset in between each rep (so no rhythmical), and then go on with my squat routine.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 25, 2012, 05:54:18 am
120924 Squat in a Hurry before birthday dinner gathering
Depth Drop and Jump Alternation
Drop 26"  1x4
Jump 22" 1x4
Drop 30"  3x4
Jump 26" 3x4

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

Dinner with Rep eye steak and small piece of grilled salmon with small baked potato and lobster creamy soup... feel fat.

120925 Lunch Jump Patrice
Vertical show No improvement... probably still tire from yesterday..
Jump and shoot ball.... eat McDonald grilled chicken salad.
Afternoon snack... half cup of McDonald sundae.. fatty...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 25, 2012, 10:05:46 pm
120925 Upper body with extra
Three round of upperbody circuit.
Added:
- medicine-ball throw sit-up
- Calf Raise on machine.

Calf is not in pain any more.. i should do more of calf to make it stronger!

My vert had not increase in 4 months. infact it kind of decreased by a inch.... :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: D4 on September 26, 2012, 03:40:59 am
Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

And also,

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  And get to that weight with the least possible amount of fatigue/ best possible warm up.  This isn't that tricky...  Get enough reps and sets to get a good warm up, but not too much volume to fatigue you during your working sets.

Just my 2cents on what might be more effective.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 26, 2012, 04:09:37 am
120926 Nice Weather Lunch Jump Session
Found out my best jump come from a 3 step approach.  First a right step, then quick a LR planted jump.

Doesn't matter how fast or how many step my run up come from... the height is more or less the same.  but the 3 step approch get the most height...
I now wonder if i should just keep on practicing the 3 step approach and hope to gain more height... there were a few attempt where I am able to reach my max vert which I got back in April 2012...


 At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  


My squat warm-up style was what I lernt from my previous powerlifting local team.  I am not sure if it is the best method, but that is how they train us.
I thought increase each set by 40lbs is quite a bit already.  But I understand what u mean, Kingfish was trying to tell me the similar thing. Work up to working set and Smash it with 40 reps...

I guess some day I should do high rep routine, and some day i should to 1rm attempt.  Thanks for your comment D4.
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 26, 2012, 05:42:05 am
Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

Good advice D4. In fact, it sounds pretty familiar...

Quote from: acole14
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

which is generally followed by something like:

Quote from: scoobychau
I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)

 :huh:  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 03, 2012, 02:40:33 am
120927 Work out log lost

4 days holiday, zero exercise, ate too many food.... weight go from 178.8 to 182lbs

121003 First Jump after long rest
Took many afternoon nap over the holiday, but sleep at 3am on the last day due to too much napping.
Vert Jump practice at lunch. First 10-15 Jump are pretty crappy, Barely tapping rim.
Later I ump again, but i try to relax myself before run up.   My so call relax, consist of leaving my arm free hanging, at the same time swinging my head left and right, kind of like those voodoo dance ... in an empty court...relaxing my shoulder and neck and back

after I did that Voodoo dace... my approach and jump got much better, slightly better recent months...

I guess i need to learn how to relax during an approach and suddenly tense up everything for the lift off...

121003 After office Squat
Depth Drop & Jump Alternate
Drop 26" 1x4 , 30" 2x4
Jump 26" 4x4

Calf
212 1x10
227 1x8
240 1x8
254 1x8

Squat
89lbs 1x5
135lbs  1x5
179lbs 1x5
225lbs 1x5
269lbs 1x3
337lbs 1x3
361lbs failed 2xBW missed
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 08, 2012, 11:21:17 pm
121009 Back from long break.
Long weekend holiday and almost took the Whole week off from training
I could not remember the last time i attempt some serious training.. it might be a week and half ago...

So... i think I had rest enough for the pass 7 days or more... but quality of sleep is some up and down.

Will go to practice jumping at lunch today.

Jump Practice at lunch:
Stand still leap, and 3 step approach - 1x4 (may be due to good rest, seems to got higher)
w/ red resistance cable - 1x4 (still manage to tip the rim)
w/ blue resistance  cable - 1x4 (a little harder... )
w/ 2 blue resistance cable - 1x4 (2 inch below the rim)
w/ red resistance cable - 1x4 (feel much easier)
no cable - feel light, got higher, reach max vert similar to 4 months ago...

Initial Test ok, lets hope it will work,  I will preform jump training every 2nd day now...
Title: Re: Scooby 2011 Journal
Post by: fast does lie on October 09, 2012, 02:58:09 am
http://www.youtube.com/watch?v=es9rTuUb1-w
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 12, 2012, 04:36:21 am
121010 Rush to Squat

After Office Strength Training:
OT at work, rush to gym to squat for 30 min.
Body Weight at 175lbs
Squat:
115lbs 1x4
159lbs 1x4
205lbs 1x4
249lbs 1x4
275lbs 1x4
295lbs 1x3
319lbs 1x3 Felt easy
345lbs 1x2 Felt hard (1.97 BW)
365lbs Failed (2.08 BW)

121011 Portable Jumper seems to function
Lunch Jump Pratice with Cable:
No cable: 1 x 4
Red cable: 1 x 4
Blue cable: 1 x 4
2 Blue cable: 2 x 4
Blue cable: 1 x 4
Red cable : 1 x 4
No cable: 1 x 4

Felt much more powerful after removing all the cable, person feel lighter and more agile. May be this is just a fake feeling.
One of the jump as captured below
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=37832&stc=1&d=1350030727)

After Office Upper body strength conditioning:
3 round trips of the regular circuit routine.

Night Basketball Team training 8:30-10:30:
The team hired a coach who happens to be assistance coach in NCAA and Taiwan SBL.  I learn quite a bit today.
The lateral footwork with cross step exercise he suggested remind me of those highlight when defender try to catch-up dribbler blow-by.
Downside of this team training is it end at nearly 11pm, by the time I got home is already 12ish.  shower and etc end up sleeping at 1am.
And because body is exhausted (I am not in shape for basketball), i can't sleep well.  Dreamy and sore feeling throughout the night and wake up at 6:30 rolling around in bed half as sleep till 7:45.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on October 12, 2012, 06:27:22 am
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.
Title: Re: Scooby 2011 Journal
Post by: acole14 on October 12, 2012, 07:19:51 am
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.

I'm surprised he lasted that long.
Title: Re: Scooby 2011 Journal
Post by: fast does lie on October 12, 2012, 11:45:52 am
121010 Rush to Squat

After Office Strength Training:
OT at work, rush to gym to squat for 30 min.
Body Weight at 175lbs
Squat:
115lbs 1x4
159lbs 1x4
205lbs 1x4
249lbs 1x4
275lbs 1x4
295lbs 1x3
319lbs 1x3 Felt easy
345lbs 1x2 Felt hard (1.97 BW)
365lbs Failed (2.08 BW)

121011 Portable Jumper seems to function
Lunch Jump Pratice with Cable:
No cable: 1 x 4
Red cable: 1 x 4
Blue cable: 1 x 4
2 Blue cable: 2 x 4
Blue cable: 1 x 4
Red cable : 1 x 4
No cable: 1 x 4

Felt much more powerful after removing all the cable, person feel lighter and more agile. May be this is just a fake feeling.
One of the jump as captured below
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=37832&stc=1&d=1350030727)

After Office Upper body strength conditioning:
3 round trips of the regular circuit routine.

Night Basketball Team training 8:30-10:30:
The team hired a coach who happens to be assistance coach in NCAA and Taiwan SBL.  I learn quite a bit today.
The lateral footwork with cross step exercise he suggested remind me of those highlight when defender try to catch-up dribbler blow-by.
Downside of this team training is it end at nearly 11pm, by the time I got home is already 12ish.  shower and etc end up sleeping at 1am.
And because body is exhausted (I am not in shape for basketball), i can't sleep well.  Dreamy and sore feeling throughout the night and wake up at 6:30 rolling around in bed half as sleep till 7:45.

dang, those courts in HK and shenzhen are nice.  i want to find a summer english gig / bball camp gig some time in HK or shenzhen.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 22, 2012, 04:41:50 am
121021 Hong Kong Challenge Completed

So I spent 5 days last week representing my company to compete in this Extreme Outbound Brain Test game.
Very demanding in both physically and mentally. Every day requires about 3-5 hours of running around in urban or mountain area.
And because I am the team captain, I need to attend 2 hours or so briefing session daily.  The food is good, buffet breakfast and Dinner daily.

Not much time is available for sleeping and every game require a lot of brain juice for strategy planning with limited time, and physically endurance come next.  In my team, there are pal from India, China, and a few local dude. 

At the end we come 4th from the last spot out of 22 teams, I am a bit disappointed. However I had learnt quite a bit, and as a team captain/leader, this experience truly can give me confident in my future development. 

Ok, so that is done deal.  Probably due to those good hotel buffet, my weight is still around 180lbs ( the lowest was 176 before the event).  But when I look at my Leg, my quad and calf are so much more defined from before, or may be it is just because of the darker color skin tone due to hiking all day long under the sun.

2 more missions in life coming up: 
- Nov 10th, suppose to be Dunk dead line for my little girl birthday.  (Self Goal in life)
- Within this 3 weeks, Engineer EXAM. (Main Goal for me and my family)

I think clearly, the engineer exam should be more important then slam-dunk...
I have 2 more weeks of holiday...
(I might not be going back to the gym or the court during this time.... but I must not waste any time during this important moment in my life.)

Seriously, I can not waste anymore time. This holiday is not meant for relaxing.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 07, 2012, 02:42:36 am
121022 Back to Gym During Holiday
Quick Squat
115lbs 1x8
155lbs 1x3
205lbs 1x3
245lbs 1x4
289lbs 1x3
309lbs 1x3
345lbs 1x1
355lbs 1x1
365lbs Failed

121026 Back to Gym During Holiday again
Front Squat
45lbs 2x8

Depth Drop at 30 inchs
4x4

Squat
135lbs 1x6
205lbs 1x5
249lbs 1x5
+2 bend 1x5
+3 bend 1x5
291lbs 1x3
321lbs 1x2
339lbs 1x1
359lbs 1x1
375lbs Failed
225lbs 1x8, 1x5

Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 07, 2012, 02:54:55 am
120105 Back to work and Gym
Depth Drop alternate with Squat
Depth Drop:
30" 4x4
Squat:
115lbs 1x4
135lbs 1x4
157lbs 1x4
271lbs 1x4
320lbs 1x3 (3rd round lean foward)
332lbs 1x2
385lbs  Failed 2.14BW

120106 Upper Body
3 Round trip circuit, with Lower ab, Upper ab and reverse situp
Title: Re: Scooby 2011 Journal
Post by: D4 on November 07, 2012, 04:00:04 pm
Stop trying to 1rep max out every squat session...  You fail 365, so next session you go for 375?  You fail that and next session you go for 385?  wtf.
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 07, 2012, 04:07:13 pm
what d4 said. going for supra-max singles every workout is fucking stupid.
Title: Re: Scooby 2011 Journal
Post by: LanceSTS on November 07, 2012, 06:54:04 pm

  Why are you guys encouraging him to do supra max single work every session?
Title: Re: Scooby 2011 Journal
Post by: acole14 on November 07, 2012, 06:56:33 pm

  Why are you guys encouraging him to do supra max single work every session?

LOL, exactly what I was thinking:

Scooby: "Hmm, this method seem to be ridicule by members of adarq.org. Maybe I will try it for 2 months and see if it help."
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 08, 2012, 08:10:42 pm
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X

And is not that I don't like to squat Kingfish style (Massive rep/set).  Often i can not occupy the squat rack too long, and I often have to rush home for family... so things got the speed up.  May be I should cut down on the warm up set.

121107 Lunch Jump Patrice
Practice Jump and approach during lunch.  From Raw jump to Banded jump back to raw jump.  Lasted for 40 mins along with some random shooting.

121108 Squat Day
(Leg is still tire from 3 days ago...I thought i sleep well already.. Dam i am a old fark...)
Depth drop (30Inch) Alternated with Squat
Drop 4x4
45lbs 1x10
115lbs 1x10
135lbs 1x5
179lbs 1x5
205lbs 1x3
249lbs 1x3
299lbs 1x3
309lbs 4x3

Ran home~
Title: Re: Scooby 2011 Journal
Post by: D4 on November 09, 2012, 02:52:20 am
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:
Title: Re: Scooby 2011 Journal
Post by: Kingfish on November 09, 2012, 01:43:45 pm
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar.  :headbang:

back when i used to squat strong.. and loud. 405x5 at low 190s
http://www.youtube.com/watch?v=IWiOKP3MAa0
Title: Re: Scooby 2011 Journal
Post by: fast does lie on November 09, 2012, 03:56:07 pm
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar.  :headbang:

back when i used to squat strong.. and loud. 405x5 at low 190s
http://www.youtube.com/watch?v=IWiOKP3MAa0

Did not go full and paused, weak!
Title: Re: Scooby 2011 Journal
Post by: fast does lie on November 09, 2012, 03:59:53 pm
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X

And is not that I don't like to squat Kingfish style (Massive rep/set).  Often i can not occupy the squat rack too long, and I often have to rush home for family... so things got the speed up.  May be I should cut down on the warm up set.

121107 Lunch Jump Patrice
Practice Jump and approach during lunch.  From Raw jump to Banded jump back to raw jump.  Lasted for 40 mins along with some random shooting.

121108 Squat Day
(Leg is still tire from 3 days ago...I thought i sleep well already.. Dam i am a old fark...)
Depth drop (30Inch) Alternated with Squat
Drop 4x4
45lbs 1x10
115lbs 1x10
135lbs 1x5
179lbs 1x5
205lbs 1x3
249lbs 1x3
299lbs 1x3
309lbs 4x3

Ran home~

on a good note, the dim sum is excellent in hong kong!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 12, 2012, 05:31:05 am
121112 Lunch Jump Patrice
Last week Lunch Jump practice was good.  I had gotten better in running approx;
Starting from 3pts line, Big left step followed by a right long step, and finally plant LR right above the top of the no-charge semicircles. 
Although the max height had not increase by much, but I do feel like I am getting smother.
I attempt to jump in that fashion during last Friday ball training, and I did get similar decent result.

Today Lunch Jump session is not as good, I am not sure what is wrong, may be the weather is a bit chilly, or may be I did not sleep well enough... I just couldn't felt the same hyped up feeling from last week.   :(

Baby birthday/ Dunk Deadline on Nov 10 is now passed. I will just continue to train while preparing for the Exam. :wowthatwasnutswtf:


121112 After office squat in a hurry
45lbs 1x10
135lbs 1x8
205lbs 1x5
245lbs 1x5
295lbs 1x5
315lbs 1x3
337lbs 1x3
347lbs 4x3 the rep of the last set is very hard...grind my way up..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 14, 2012, 09:00:06 pm
121113 Lunch Ball
Try to learn ball from A2 league friend.  When I play 1 on 1 with him, I am getting all my shot rejected, and when he is on offence, he is pounding me hard.  I got so tire after like 5 rounds and give up, did not get to 21pts..but I bet he can easily swipe me 10-0 if he try.
No specific jump training for today, only attempted to jump 2 or 3 time.  Spend 25 min learning low post.move

121113 Night Upperbody workout
Rushed 3 round trip of circuit training.
No abs workout.

121114 Lunch Jump Training
Leg still feel a bit tire, so did not take out the power jumper bend.
Preformed few set of running approach jump from 3pt line, from outside paints and stand still.
In-between each attempt, I do shooting or post move foot work drill as rest.
My Hip joint is not well, feel beat up inside with slight pain inside.  I need to be careful.

121114 Night Squat workout
2 hours OT, Rush to gym and squat for 30 min.
45lbs 1x8
135lbs 1x8
185lbs 1x5
225lbs 1x5
275lbs 1x5
295lbs 1x4
345lbs 1x3 3rd rep is grinding up
365lbs 1x2 1st rep good, 2nd rep grind (video caped by S2)
365lbs failed

  :trolldance::personal-record: - 180lbs Squating 365lbs (2.02XBW) for 2 reps in a row
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 20, 2012, 10:19:17 am
that's some good squatting.
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 20, 2012, 12:25:00 pm
Why aren't you doing the high volume squatting Kingfish told you to try some time ago?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 20, 2012, 10:02:37 pm
HI Raptor,

I am trying to do higher volume when ever i got the time and chance. Less people at the gym, early release from work etc.
like 2 session ago, I did 347lbs 4x3 (i suppose it is still Not high enough)


121120 Lunch Jump practice
May be last Friday Ball training session is too tough on me.  I rest thru the weekend, and my leg is still so sore, as a matter of fact, my right ankle is painfully sore inside for some unknown reason. I took the whole Monday off

Back at jumping on Tuesday.  I feel fresher, no improvement in vert. but jump felt better.  I think regardless if my muscle is sore, even if i feel strong, I can not Feel how fresh my CNS is.  The only way to tell if my CNS is fresh... is to jump.   Today Jump feel good... and probably because my CNS is fresher then previous feel bad jump day.  Did alot of Mid range jumper also, I try to imagine myself as Battier when shooting.. lol


121120 After Office Squat
Squat Rack is occupied so i start with Calf Raise Machine:
185 x15
227 x15
240 x10
281 x10
321 x10

Squat
89lbs 1x5 (Jump)
135lbs 1x5 (Jump)
179lbs 1x5 (Jump)
225lbs 1x5
269lbs 1x4
319lbs 1x3
355lbs 1x1 (not parallel)
355lbs 1x1 (failed)


I sleep early today. but waked up twice, one at 2:30 am another is 5:30am
stayed up for 15-30 min each time.  Neck feel like shit the next morning...
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 21, 2012, 05:16:06 am
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 22, 2012, 02:44:25 am
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.
Title: Re: Scooby 2011 Journal
Post by: fast does lie on November 22, 2012, 10:37:09 pm
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

lol
Title: Re: Scooby 2011 Journal
Post by: acole14 on November 24, 2012, 07:30:49 am
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

I think Raptor's point is that if you had time to work up to a few sets of singles (presumably with at least 2-3 mins between last few sets if they're 1RM sets), then you could knock out a quick 4x10 with 1-1.5 mins rest in-between. I was doing that a few weeks ago and it didn't take me any longer than when I was working up to a heavy 1x6.
Title: Re: Scooby 2011 Journal
Post by: D4 on November 25, 2012, 03:58:25 pm
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 27, 2012, 12:57:50 am
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL

 ;D ;D  i know it is funny...  :trolldance:  haha

121122 Some VJ program testing
One of my friend suggested me to do some test to determine my deficient.
So I spent today to do various test.  (Stuff like, reach, vert test, running 2 foot, running single leg, 1rm squat and deadlift etc...)

I left my record sheet at home so I I guess I will update it tonight.
and as I pretty much know my 1rm for squat. I skipped that test and go directly to Dead-lift.

I had not done DL for over half a year (probably longer) so I gave it a try and.. woo.. I did surprisingly good...
From my Powerlifting experience, i know DL 1rm should be about +10% of squat.

I am not sure if this is my new PR... but seems like it is!  387lbs @180lbs
 :personal-record:
http://vimeo.com/54116617

After some checking, my previouse PR is at 2011 March before lifting comp.
RAW D-liftingat 361lbs 1x1

=================================================================
Test Result:

Test noTestMeasurement (cm,lbs)Result (cm, lbs)Note
0Reach228228
1Stand Still Leap30072
2Depth Jump 18" box30375
3Paused Jump30274
43 Steps Single leg28052
53 Steps Double leg30577
6.1Asymmetry Left Hop 3 steps598598
6.2Asymmetry Right Hop 3 steps618618
7Raw Squat Parallel365x2375Estimated
8Raw Deadlift387387
Title: Re: Scooby 2011 Journal
Post by: acole14 on November 28, 2012, 08:09:58 am
Your back looked a little rounded to me in that video, but I don't know shit about deadlifting. You got the weight up anyway.

Looking at those tests, I don't think your strength levels are a problem at the moment Scoob. I think you have enough relative strength at least to get a good 38'' and dunk off an alley-oop IMO. If you really want to focus on your weaknesses, then I'd address this: your general co-ordination and movement efficiency in running jumps. Your DL jumping looks like mine used to look before I started practising it: a fairly slow, stutter-step run-up then basically a drop-step VJ. You get up fairly well because of your strength, but you are leaving inches on the ground because of the inefficient transfer of speed into the plant. My DLRVJ technique is still not great but I got a lot higher when I improved my run-up --> plant phase.

I seriously reckon you'd gain 2-3'' in about a month or two if you did a routine of one squat/calf session to keep your strength up, one movement efficiency session and one jumps session per week. You could just do garden-variety agility drills/low-intensity plyos on the movement day. Then max effort jumps session focusing on technique. Keep it really simple. You'll probably slowly burn fat as well doing this if you eat right.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 04, 2012, 10:34:14 pm
121205 Roller Coaster Emotion
I had just finished my interview yesterday.
All Training was on hold as I was preparing on it.

I did not do good....

Pretty crazy month for me to wrap up 2012.
Nov 1st  - While being on holiday, I was notified by phone about a promotion appointment (which i did not apply for)
Nov Mid - I was told that my comprehension amplitude test scored 95 (top in the company)
Nov Mid - Interviewer selected by the board and I was told that I am lucky and high chance of passing
Dec 3rd - I took  leave to prepare for interview, but i return to office for Early Xmas party... and i got lucky and drawn the no1 price (Ipadmin)
Dec 4th - Interview.... ( I was hoping my luck can sustain... and ace the interview.... but end up.. i did not do good...)

It had been raining for almost a weeks. Fine while i was prepping for interview, but now that is is over.. raining mean no more lunch ball or jump.
I am suppose to get back in training right away as of tonight.

However, my mood is so down right now...
ai.... how can I lift myself up and move on.....

PS.  New schedule for basketball Team Game is out.
Dec 7, 10, 13 15, 16, 17  <=  What on earth is the Team captain thinking... applying for so many league....
Also a friend hooked me up with Vertical Jump Master, it output a In season program and Off season program.  I guess Dec is... in season?
Title: Re: Scooby 2011 Journal
Post by: PanDa on December 10, 2012, 05:52:39 am
HEY SCOOBY!

Its PanDa from "Terminal Vert" and "The Vertical Summit"
I haven't been with 'community' for a while. Havnt been on MSN for a while. So havnt talked to you in ages!

I have still been training, on and off. I dont know if you know already but I've finally dunked. But im not very consistent with it.

Its good to know that your still training! Dont give up! I hope you will dunk soon too!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 10, 2012, 09:13:13 pm
121211 Vertical Jump Mast In Season W1D1
I have a league game to night, but bench warmer like me only get like 5-10min game time. So before the game... I do my vertical training..

Here it go:

Deadlift @ 300lb 4x4 (sweating)
travelling Lunge  @ 5x6
Single Leg Hyper  @ 5x3
Paused Squat  @ 135lbs 5x3
Reactive Split Squats @ 75lbs 4x4

8 min of game time, 4 pass to me, all result in turn over...the passes itself is pretty bad, but again I should have spend additional effort to recover a bad pass....

still kind of moody, with the lack of direction/improvement .
Title: Re: Scooby 2011 Journal
Post by: pelham32 on December 10, 2012, 10:51:15 pm
Scooby do you go for dunk attempts during layup drills pre game? I always had adrenaline flowing during these.
Title: Re: Scooby 2011 Journal
Post by: fast does lie on December 11, 2012, 03:46:48 am
scooby, come on buddy.  you sound like some guy from a fried rice commercial.  get on a system and stick with it.  i've been training for only 12 months.  i was 180 lb with NO muscles at all.  I have a bad knee and bad lungs. 

but i put in the work and researched what body type i had, what was most optimal, what type of jumper i'd be, and what the best plan to take.  I went from squatting not even my BW to squatting 290 now atg.  when you don't have confidence or faith, you're already condemning yourself.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 12, 2012, 12:42:03 am
121212 Rest day

So I thought of myself at 180lbs... Deadlifting at 387lbs is pretty good...
Last week, a lifter from Taiwan came for raw lifting competition  ...

Bang, 260kg, 265kg and wrap up the 270 Kg (594lbs) with ease..
www.youtube.com/watch?v=q-Wa36KWHYM
http://www.youtube.com/watch?v=q-Wa36KWHYM

sick!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 16, 2012, 11:03:29 pm
121214 Vertical Jump Mast In Season W1D2
Paused Squat
135lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge
25lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5

Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 23, 2012, 08:25:53 pm
121218 Vertical Jump Mast In Season W2D1
Deadlift
115lbs 1x7
135lbs 1x5
225lbs 1x3
305lbs 4x4 (sweating)

travelling Lunge 
90lbs 5x6

Single Leg Hyper 
5x3
Paused Squat 
140lbs 5x3

Reactive Split Squats
75lbs 4x4


121220 Vertical Jump Mast In Season W2D2 (with Toe shoes)
First time trying to do plyometric in toe shoes, and I feel that shock training on the foot is much more intense (in a good way).
I am landing more on the ball of the feets and the arch of the foot or the calf muscle is being stimulated much more.  Foot and leg felt alright the day after. (lucky lucky) Will continue to test the concept of toe shoes with plyometric ex.  (Some online reviewer says that plyo with Toe shoes is a no no....)

Paused Squat
140lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5
Title: Re: Scooby 2011 Journal
Post by: acole14 on December 23, 2012, 10:18:19 pm
I know you never even acknowledge my posts but seriously, go easy on plyos in Vibrams if you're not used to them yet, it's just asking for trouble. I know people like Avishek use them for everything (jumps, squats) with good results but he does barefoot stuff all the time so he's well-conditioned. Try just walking around in them for a few weeks, apparently that's a good way to break your body into them.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 14, 2013, 01:40:56 am
121228 Vertical Jump Mast In Season W3D1
Deadlift
135lbs x9
225lbs x4
275lbs x2
315lbs 4x4

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

130102 Vertical Jump Mast In Season W3D3
Paused Squat
157lbs 5x3
179lbs 5x3  (working with other at the same time on the rack, VJM said do 145lbs only... dam it)

Reactive Squats
189lbs 2x3 
199lbs 5x3 (working with other at the same time on the rack, VJM said do 150lbs only... dam it)

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5


130104 Vertical Jump Mast In Season W4D1
Deadlift 
135lbs x5
205lbs x3
321lbs 1x1.5 (not enough warm up.. shxt)
274lbs 1x2
294lbs 2x4 (Target 325lbs 4x4 missed)

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

The following week, I caught a bad flu.... and skipped whole week of vert training.
But Manage to join ball training after 6 days rest, and did a 30 min run the day after.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 05, 2013, 05:15:44 am
130117  Vertical Jump Mast In Season Phs2 W1D1
~Long Holiday~
130129  Vertical Jump Mast In Season Phs2 W1D3
130202  Vertical Jump Mast In Season Phs2 W2D1
130206  Vertical Jump Mast In Season Phs2 W2D3

~Caught a Cold for a few days~
130215  Vertical Jump Mast In Season Phs2 W3D1
130218  Vertical Jump Mast In Season Phs2 W3D3
130220  Vertical Jump Mast In Season Phs2 W4D1
130226  Vertical Jump Mast In Season Phs2 W4D3


And that is it.. before you know it... In season program is suddenly completed.
Did a lot of Hang clean with light weight....
Vertical have not much improvement.
Since I only have weekly training in basketball and my in game time are like...8 min per game.... (bench warmer.)

I am off to Off Season training plan with the VJM.
(Not in Season program... does not involve weight lifting, but it is loaded with singe/double leg jump variation.

130301 Vertical Jump Mast Off Season Phs1 W1D1
Single leg Tuck jump
Broad Jump
Alternate leg bound
Single Leg paused Frog
Seated Box Jump

Not sure if If it is me or something.  I got very tire the next few day after this routine (weekend)...and need to sleep a lots.  CNS fatigue? or just because I lack of sleep in general.

130304 Vertical Jump Mast off Season Phs1 W1D3
Single Depth Jump
Cone hops
Multiple Hops
Box jump
Seated Single Leg Box jump

I had decided. I must sleep at 12am every day or earlier... and I must attempt to stretch daily, if it mean I have to stretch on the train (after late ball training), I will stretch on the train...
Over the last few weeks, I got sick once.. and that weekend, i sleep like 12 hours a day for 2 days in a row.  After I recovered, next day during ball training I feel like I am all ready to jump higher....  I never tested my vert... but I felt good.  Nonetheless I remain sleeping 6 hours a days which is a shame.

Anyway, new program new start!
First Name: Train
Middle Name: Stretch
Last Name: Sleep
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 25, 2013, 05:13:42 am
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1


Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on March 25, 2013, 09:56:43 am
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1


Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.
Title: Re: Scooby 2011 Journal
Post by: fast does lie on March 25, 2013, 10:26:28 am
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1


Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys at 6 feet plus.

i'm you're height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.

are you saying scoobychau has a good body structure for jumping?
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 25, 2013, 04:41:53 pm

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.

+8 billion
Title: Re: Scooby 2011 Journal
Post by: Raptor on March 25, 2013, 07:13:02 pm
There's really no hope for scooby, as unfortunate as that is.
Title: Re: Scooby 2011 Journal
Post by: acole14 on March 25, 2013, 08:09:08 pm
Ah, I'd missed the scoobychau lolz. I used to comment on his journal a lot but I've given up now. He just doesn't understand basic athletic training principles.
Title: Re: Scooby 2011 Journal
Post by: Mutumbo000 on March 26, 2013, 03:05:30 am
Ah, I'd missed the scoobychau lolz. I used to comment on his journal a lot but I've given up now. He just doesn't understand basic athletic training principles.

Don't worry his swimming will have him dunking in no time!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 28, 2013, 04:03:12 am
um...
by saying, Lifting as much as I can.... I mean doing routine from Jackwood that requires weight.  (not literaly lifting as much as I can)


those Weight listed in the routine is base on the Jackwood software analysis... after I input my state from his required test...



Title: Re: Scooby 2011 Journal
Post by: vag on March 28, 2013, 05:09:59 am
JackW used to post in here frequently. he knows his shit very well. You bought the programm, contact him about what loads you should lift. I HIGHLY doubt that he would have you squatting 3x5x135 when your max is mid 300s.
Title: Re: Scooby 2011 Journal
Post by: fast does lie on March 31, 2013, 08:41:32 pm
guess what all you lifeless deadbeats?  i bet scoobychau doesn't care too much if he jumps higher or not.  hence he doesn't train good.  he prob has other priorities in life.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 16, 2013, 11:00:40 pm
130328 Vertical Jump Mast In Season Phs1 W2D3

130410 Vertical Jump Mast In Season Phs1 W3D1
Dead lift at 315lbs 4x4

130412 Vertical Jump Mast In Season Phs1 W3D1
Pause Squat 150lbs
Reactive Squat 160lbs

130411 Upper body Circuit Training

130412 Vertical Jump Mast In Season Phs1 W4D1
Deadlift 325lbs 4x4

Upperbody is dying in pain... is quite stupid lifting my previous weight stat after no doing upper for near a year... now I am in pain...
Just got notified about Interview/Exam on May 7th.  All training is on hold again..
sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)
Title: Re: Scooby 2011 Journal
Post by: Mutumbo000 on April 17, 2013, 03:47:55 am
(http://api.ning.com/files/PVUFvCY-afaGh51GOi0NKJMHYC-X4gOinjB6PnZka7M47*EvI8lytN0-eVfVQqRo1FVsz4dMNuJszBXszRMQN5VV2mm*1VDE/2359913are_you_serious_bro_22.jpg)
Title: Re: Scooby 2011 Journal
Post by: LBSS on April 17, 2013, 10:43:58 am

sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)

sucks man, sorry to hear that.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 02, 2013, 10:08:46 pm
130503 Gym is closed for good

Gym will be closed for at least 2 months....
3 days later will be my exam/interview...
have not done anything beside sleep eat and study all this time...

hope i can Pass and resume training asap...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2013, 11:57:41 pm
130506 Professional Exam Complete
Unlike the exam in Dec which I failed.   I think i did ok in this one, may be 70%!
Now wait for result.

130507 Back to Powerlifting Club (since office gym is closed)
Pause Squat
45lbs 1x5
110 lbs 1x5
154 lbs 3x5
198 lbs 1x5
220 lbs 2x3

Normal Squat
220 lbs 1x3
264 lbs 1x3
286 lbs 3x3

Practice Hang Clean
89lbs

130511 Weekend Powerlifting club visit
Reactive Squat
45lbs 1x10
89lbs 1x8
111lbs 2x6
133lbs 4x6
177lbs 2x5
221lbs 3x5
265lbs 1x5
331lbs failed

The weather is getting very hot now days... I wonder if I can continue to train at lunch... Jumping and Balling...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 15, 2013, 04:43:07 am
130514 Plifting club continue
Reactive Squat
44lbs 1x10
88lbs 1x10
132lbs 1x6
176lbs 1x6
220lbs 4x6

Paused Squat
264lbs 1x3
308lbs 1x3

Normal Squat
341lbs 1x2  (weird.. how come i can do this... so easy.. did i make mistake in counting weight?)

HangClean practice
88lbs  5x3
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 20, 2013, 04:46:25 am
130518 Plifting club continue (Sat my 4th visit doing heavy weight)

BW at 182lbs
Warn up Squat
bar 1x10

Explosive Reactive Squat
88lbs 1x6
132lbs 1x6
176lbs 1x6
220lbs 1x5 Fast
264lbs 1x3 Fast

Normal Squat
308lbs 1x3 Slow Speed
330lbs 1x1 Normal speed
352lbs 1x1 FEEL OK (Video caped 1.94XBW)
365.2lbs 2x Failed (video capped 2xBW)  http://vimeo.com/66468636


Not to shabby, consider this is only my 4th time returning to squating heavy.... (I was squat light and fast for over half a year at least doing VJM..)
I hope this time around, I can get to 2.5BW...

The Weather is getting Ultimate HOT HOT... vertical Jump training at lunch at outdoor court seems a bit out of reach now days.... I need to figure a way...
Yesterday (Sunday) is my first time in my life not being able to sleep... may be is the milk tea i took during dinner or the 2hrs afternoon nap or the 10:30 morning late wake up...
I Sleep at 2:55am after fixing and tighty up the house.. but are unable to sleep at all... through the night... i end up playing with Facebook and the Web on the phone till 5am...

Got up at 7am and prep to work... Feel like a heavy headed zombie on a monday ...
Messsed up my CNS big time..


Btw, I started playing 3 on 3 with my A league friend, and i have problem recieveing his pass, I notice my Reaction and quickness is seriously below his standard....
may be this is the main reason how come i can not jump also... because i react so slow......

Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 22, 2013, 03:07:05 am
130521 Fifth Heavy Squating session and Nailed a 2xBW
(lbs)
Back Squat
44...1x10 Bar only
88...1x8 Explosive Fast
132..2x6 Explosive Fast
187..1x6 Explosive Fast
231..1x5 Fast
275..1x3 Paused Squat
319..1x2 Normal Squat  (too heavy to pause)
275..1x3 Paused Squat (lower the weight again)
341..1x1 Normal Squat
352..1x1 Normal Squat
365.2..1x1 Normal Squat  (NAILED 2.04XBW squat with 166kg@81.4kg)
Video Cap:
https://vimeo.com/66709380

Hang Clean training
66...3x6
88...3x6
Video Cap:
https://vimeo.com/66710126


had a date with a long time oversea friend and went home and sleep at 1am... but ultra thunder storm hit at 4am.. is like a warzone out there.... so i could not get a good deep sleep.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 24, 2013, 04:48:43 am
130523 Sixth Plifting Club (Late to club)
Caz i am late, the squat rack is already occupied
So I start my work out with Hang clean, many Olifter in class said, I should be Cleaning before squat... because it is a more complicated movement...

lbs
Hang Clean
44....4x6
66....3x6
88....3x4

Squat
154...1x6 Reactive fast
198...1x6 Reactive fast
242...1x6 Fast
264...1x4 Paused Squat
286...1x4 Paused Squat

As suggested by club member.. I had been trying to reach 1rm 3 session in a row... should take a rest today... and give it a run again next week!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 30, 2013, 12:16:58 am
130528 Final Plifting Session of the May
Squat
143lbs ... 1x10 Paused Squat
187lbs ... 1x6 Reactive Squat
231lbs ... 1x6 Fast Squat
275lbs ... 1x5 Normal
319lbs ... 1x3 Paused Squat
341lbs ... 1x2 Easy Normal Squat
363lbs ... 1x2 Small Grind  :personal-record: (I Consider this a PR, I don't recall doing 2 Reps of 2BW Squat before)
385lbs ... 1x failed (2.14BW Failed)

Hang Clean
88lbs ... 4x6


I am trying to run on weekend so that I can last longer in a ball game.  Ran with the 5 finger for 15 min last weekend, and did some forth foot striking.  The next few days joint and tendon of the leg is sore, the Achilles tendon and calves is especially sore.  I am hoping by running/bouncing on calves, some reactive strength can be build?  Got to research a bit to confirm.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 03, 2013, 11:30:09 pm
130603 First session in June

44lbs...1x10
88lbs...1x8
132lbs...1x6
176lbs...1x6
220lbs...1x5
264lbs...1x3
308lbs...1x2
352lbs...1x1
374lbs...1x1 Video Cap
385bs...Failed

I ran with 5 fingers again last week; This time I did 20 min with 100% forth foot strike (compare to 15min of 20% forth foot).  Right after the 20 mins, the calves started to have pain, and the pain lasted until today, 4 days already.  I had the exact same feeling every time I started lifting heavy with calves raise.  The pain last a long time but eventually go away.  Lets hope the same will happen with this barefoot running test.
( I started to wear compression calf sleeve all day to promote recovery... did it 3 days but does not seem to work...)
Title: Re: Scooby 2011 Journal
Post by: LBSS on June 04, 2013, 08:22:02 am
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 06, 2013, 05:00:42 am
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.

lol thanks LBSS for the head up.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 08, 2013, 05:23:04 am
130606 Last session before 3 weeks holiday
Squat:
44....x10
88.....x8 fast
132....x8 fast
176....x6 fast
220....x6 fast
264....x5 Paused squat
286....x3 Paused squat
330....x2 Paused squat
374... failed


Getting ready for 3 weeks holiday.


130701 3 weeks holiday in Can
Ran 4 times, each around 15-20 min.

Attempted 2 2400m nonstop run on track.
Targeted time 9:30.

I end up getting 12:05 in both attempt.
(lucky to have my bro fan family on the track supporting)

Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 09, 2013, 12:21:20 am
120708 Office Gym Reopen! First Squat in 4 weeks

Squat Training
45lbs....1X10 Fast
89lbs....1X8 Fast
133lbs....1X8 Fast
177lbs....1X6 Paused
227lbs....1X5 Paused
252lbs....1X4 Paused
270lbs....1X3 Paused
314lbs....1X3 Good
337lbs....1X2 2nd rep grind
370lbs....failed.

Core workout from BoinVert:
Plank, Superman, Supie Heel Push, Cobra, Side Plank, Walk Plank
Title: Re: Scooby 2011 Journal
Post by: fast does lie on July 09, 2013, 11:20:43 am
u strong scoobydooby chau
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 09, 2013, 11:46:21 pm
130709 Upper body resume
3 round trips of the upper body circuit.
took it lightly. Beside the arm curl at 30lbs each side, everything else is decreased by 10lbs or more.
- Dumb Chest
- Cable Back pull down
- Arm curl
- Cable push down
- Band Shoulder rotation (in and out)
- Seated fly

New item added
- Hamstring cable
- Cable seated row

(Sore from Squat day appear 2 days later... need to form roll more!)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 11, 2013, 05:21:46 am
130710 Squat & Core with weight
Squat
45lbs...x10
95lbs...x8
135lbs...x8 Fast
185lbs...x6 Fast
201lbs...x6 Fast
245lbs...x4 Paused
267lbs...x3 Paused
317lbs...x2 Normal
337lbs...x1
369lbs...xFailed

BoingVert Core
Plank with 25lbs on upperback, 25lbs on butt
Super man
Supine Heel push with 11lbs
Cobra with 11lbs, 25lbs
Side Plank with 25lbs
Walk Plank.

My core seems to be stronger then back in the days when I first tried BoingV.  I recall I have a ultra hard time doing this core work at home by myself.  But now, it seem I am able to do it with additional weight.

PS. my weight is at 184lbs. and upperbody BF test show 15%.  Power to weight ratio is squat, went down compare to pre-holiday.  :-X
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 15, 2013, 02:13:40 am
130711 Upper Body 3 round.
Same as last time, added:
- Fly
- Hamstring
- Cable Seated Row

Lunch Basket Highlight
(I did 4 lunch baskets this week!)
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=53603&d=1373867692)

Finally, I think my Wrist is touch this official 10'
This pic come from a bad approach with stutter steps jump.
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 15, 2013, 09:44:42 am
 :highfive: :highfive: :highfive: :highfive: :highfive:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 18, 2013, 05:23:28 am
130715 Squat & Core day
45lbs...x8
95lbs...x8
135lbs...x6 fast
179lbs...x6 fast
223lbs...x5 fast
267lbs...x4 Normal
289lbs...x3 paused
311lbs...x3 paused
333lbs...x1 normal
355lbs...x1 normal
375lbs...x failed

Core
Plank with 35lbs 2x1min
Superman with 0lbs 2x15
super heel push with 25lbs 2x15
Cobra with 33lbs 2x15
Slide Plank with 33lbs 2x45sec
Walking Plank 2x10

I guess my core is getting stronger

130716 Quick 40 min upper session
Upper circuit routine x 3
added
- Hamgstring curl
- Seated cable back pull
- Dumbell Fly
- Hangclean Pratice

130717 Quick Quick 30 min session before Work Dinner gathering
took some office time to reasearch about adding hangclean and squat in the same session, and end up  seeding Def. (American Football coach) and also Kelly writing about Hangclean is not a must for explosive training.  (Jump squat and single leg dumbell jump was discussed instead).  With my ultra tight schedule today, I go right in to some jump squat.

Jump Squat
45lbs....1x10 warm up range of motion
67lbs....1x5 Qtr squat depth jump
89lbs....1x5 Qtr squat depth jump
95lbs....1x5 Qtr squat depth jump
115lbs....2x4 Qtr squat depth jump
125lbs....2x4 Qtr squat depth jump
135lbs....4x3 Qtr squat depth jump

PS. I took a sec or 2 rest between each jump, I give all out in every jump.  At first I lower my self slower.... but soon, I try to lower myself faster to simulate real jump.  I try to use my Glute more instead of using all my quad...and I also try to flex my calf by pointing my toe down.  Any how, I had a feeling that I did not do a good job on my ankle (interms of triple extension.)

Got change and Rush to Work dinner with a wet dark mark on both my armpit.  Colleague was asking me about it... and what I said is....  "it is rain... lol"
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 18, 2013, 11:26:15 pm
130719 Doctor Appointment at 645
Left office sharp at 530, run to gym and start lifting at 540.  Rush thur 3 circuits upper and left at 615.

3 Round upper Circuits.
Added:
- Seated cable back pull
- Seated Fly
- Hamstring machine

No time to complete Boin Core work.
- Plank with 33lbs plate 2x 1 min (2nd rep is extremely hard, I pushed myself to the limit..)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 23, 2013, 03:36:38 am
130719 Finished up where is left yesterday
Boing Vert Core
Superman 33lbs 2x15
Superheel 22lbs 2x15
Cobra 22lbs 2x15
Sideplank 33lbs 2x45sec
Walking plank 2x10

added:
Single leg jump squat with back elevated 25lbs 2x6

130722 Rush gym before Birthday Dinner
45lbs 1x10 Warmup
89lbs 1x6
111lbs 1x6 Reactive
133lbs 1x6
177lbs 1x6
199lbs 1x5 Fast
221lbs 1x4 Paused
243lbs 1x3 Paused
265lbs 1x3 Paused
287lbs 1x3 Paused
309lbs 1x2 Normal
357lbs 1x1 Normal
379lbs Failed

BoingVert Core  (No time left, Rush Rush rush without max weight)
Plank 25lbs 2x60sec
Superman  2x15
Superheel  2x15
Cobra   2x15
Sideplank 25lbs 2x45sec
Walking plank 2x10

As I am typing this... a message come to my mind... "An session without max effort is a wasted session..."  No excuse not to use heavier wegith... Shame on me.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 26, 2013, 04:39:24 am
130723 Upperbody Leave in 30 min
Upper body circuit rush x3
Added:
- Ham cable curl
- shoulder rubber bend exercise
- Seated cable back pull


130724 Wife yoga, Me rush home
I am trying to do 2 lower body per week: one day heavy squat, one day Explosive Jump squat
45lbs  1x10 Warm up (no rack)
67lbs  1x10 Warm up (no rack)
97lbs  1x3 Hang Clean (no rack)
97lbs  1x6 Jump Squat
115lbs  1x4 Jump Squat
135lbs  1x4 Jump Squat
155lbs  1x4 Jump Squat
179lbs  2x4 Jump Squat
189lbs  4x3 Jump Squat

Rush home & Skipped Core work out.

130725 Upper Rush with Boing Core
Upper circus x3 as usual
Added the same usual.
added various rotational cuff exercise for shoulder.

Boing Core:
Plank 33lbs 2x60sec
Superman 2x15
Super heel 33lbs 2x15
Cobra 2x15
Side Plank 33lbs 2x45sec
Walk plank 2x10


I decided to practice ball or Jump at lunch whenever there is no rain, regardless of heat, however, it has been raining all 5 weekdays.
I manage to shoot foul shot in wet court or light rain 3/5 days.
Mon 61/100 FT
Wed 38/62 FT (rain came hard, I ran back to office)
Fri 60/100 FT
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 09, 2013, 03:20:57 am
130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together


Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.


ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

Video:
http://www.youtube.com/watch?v=NVBNMIYBBGs

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.



Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=55267&stc=1&d=1376030659)

PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 09, 2013, 03:38:17 am
130730 Front Squat & Dead Lift
45lbs 1x10 FS
65lbs 1x10 FS
111lbs 1x6 Hang Clean & FS
131lbs 3x5 Hang Clean &1x5 FS
201lbs 1x6 DL
201lbs 1x4 DL
225lbs 1x4 DL
275lbs 1x4 DL
291lbs 1x4 DL
311lbs 1x3 DL
359lbs 1x1 DL

130801 Squat Day
45lbs 1x10
115lbs 1x6 Jump Squat
135lbs 1x4 Jump Squat
157lbs 1x4 Jump Squat
179lbs 1x3 Jump Squat
201lbs 1x4 Paused Squat
225lbs 1x4 Paused Squat
275lbs 1x4 Paused Squat
291lbs 1x3 Normal Squat
341lbs 1x2 Normal Squat easy
373lbs 1x1 Normal Squat OK  :personal-record: ??

225 1x10 Normal Squat
135 1x5 Hang Clean


130805 Upper Body Routine
Same ...

130806 Squat & Core
45lbs 1x10
111lbs 1x8 HClean
131lbs 1x6 HClean
153lbs 1x4 HClean
201lbs 1x5 Psquat
251lbs 1x4 Psquat
271lbs 1x3 Nsquat
319lbs 1x3 Nsquat
359lbs 1x1 Nsquat
392lbs 1x1 Failed

Core:
Plank with 33lbs 1min
Plank with 44lbs 1min
Superman 2x15
supinheel with 66lbs 2x15
Cobra 2x15
Side Plank with 55lbs 2x45sec
Walk Plank 2x10

130807 Upper Body Routine
Same ...
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 09, 2013, 06:25:57 am
What is your calf strength? Watching the video, by the way you put your feet on the ground, it looks like you have "heavy" feet to me.

How much can you calf raise with good form, slow tempo for 15 reps?
Title: Re: Scooby 2011 Journal
Post by: LBSS on August 09, 2013, 09:57:16 am
great post scooby. and congrats on the 373!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2013, 06:16:14 am
130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat.  Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day.  I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape....  And I researched a little online and found out it is common among body builder who eat alot to gain weight.  Also I read that once u got it, u have to be-careful with squat. 

Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5  Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)


130813 The usual Upper Circuit

150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible  :personal-record:)
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL


130819 Upper and Core Day
Upper circuit x 3

Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10


130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)


130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now.  Improvement felt.

130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL

Title: Re: Scooby 2011 Journal
Post by: vag on August 23, 2013, 06:44:21 am
That milk thing... it is not about 'bodybuilders trying to eat a lot', it is most probably lactose intolerance: http://en.wikipedia.org/wiki/Lactose_intolerance

Take a closer look at it, because all that milk is not actually digested, so the nutrients you thought you are getting are actually feeding the fish...
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 23, 2013, 07:05:11 am
Yeah you can take in lactase, or wait for the body to adapt by keeping up with milk everyday.
Title: Re: Scooby 2011 Journal
Post by: Rix on August 23, 2013, 10:20:36 pm
130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat.  Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day.  I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape....  And I researched a little online and found out it is common among body builder who eat alot to gain weight.  Also I read that once u got it, u have to be-careful with squat. 

Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5  Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)


130813 The usual Upper Circuit

150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible  :personal-record:)
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL


130819 Upper and Core Day
Upper circuit x 3

Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10


130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)


130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now.  Improvement felt.

130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL


What is going on here...what does Grape mean? And you trained your ball skin?
Title: Re: Scooby 2011 Journal
Post by: fast does lie on August 24, 2013, 02:07:59 am
I think he meant gape and ball skills... scooby you're disgusting
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 25, 2013, 09:36:58 pm
Grape aka Hemorrhoids ....
and I never had lactose intolerance, I use to drink milk everyday, but never milk powder...

and U are right on , Ball skill, not ball skin

 :trollface:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 28, 2013, 04:22:57 am
130826 Upper Circuit Mixed with Core

2 rounds of Upper body and back up with a Core Drill and conclude with final round of upper body circuit.

(Did the core exercise without weight.)


130827 15 min Squat session... Wat the hack
45lbs....1x8
135lbs....1x3
201lbs....1x6 PSquat
245lbs....1x3 PSquat
271lbs....1x3 PSquat
315lbs....1x2 NS
335lbs....1x1 NS
381lbs.... Failed (the safety rack set too high, and the bar hit it at the bottom messing up the lift) video Capped
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 04, 2013, 03:51:42 am
130902 Upper Circuit Mixed with Core
Circuit, Core, Circuit, Core, Circuit
Plank @ 33lbs
Superman
Super heel push at 66lbs
Cobra
Side plank at 33lbs
Walk Plank

Due to Raining in the middle of lunch basketball training, I went to eat fried rice for lunch, fatty junky food. I tell myself that i need to break some PR today with this junk in my stomach.

130903 Squat Day
Squat
45lbs 1x10
95lbs 1x6 Hangclean
135lbs 1x5 Hangclean
157lbs 1x4 Hangclean
177lbs 1x3 Hangclean
185lbs 1x2 Hangclean
215lbs 2x1 Failed both Hangclean PR attempt

255lbs 1x3 PSquat
271lbs 2x2 PSquat
321lbs 1x1 PSquat
341lbs 1x1 PSquat
363lbs 1x1 PSquat
384lbs 2x1 Failed PR attempt


Failed both PR attempt, too greedy... I should add little by little instead.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 06, 2013, 02:55:31 am
130904 Upper +Core mix up (not weight added)
Attempt to do Dragon Flag once.

130905 Hang Clean Dlift 30 min rush (not weight added)
45lbs 1x8 HC
95lbs 1x6 HC
111lbs 1x4 HC
133lbs 1x4 HC
161lbs 1x3 HC
183lbs 1x1.5 HC
183lbs 1x1 HC
183lbs 3x0.5 HC

273lbs 2x4 Deadlift.


130906 Electric Shock pain at the leg!!!!!!!!!!!!!!!!!
Electric SHOCK ATTACK on my left leg Knee up to thigh. Felt like some sort of nerve attack.  Starting last week, I have been experiencing some sudden electric Shock attack feeling on my left leg.  It comes with no warning... some time while sitting at the computer, some time during TV when I extend my leg on sofa.  It came all of the sudden, and it lasted for 2-3 sec only.  Unlike "charlie horse" which I can pin point the muscle and rub it... it felt like a cranked up Physio electric simulator machine with high current sending though my leg.  It used to attack me once a day or once every 2nd day only... but since yesterday, it has been shocking me much more.

3-4 times yesterday. And this morning 3 times already. 

I am worried, is this the end of my vertical training adventure started since 2006? 

I had already visit a General Doctor this morning, which he admit he have no idea what is going on. 
A refer letter is given to me for a visit to an orthopedic bone doctor who I will be visit in a few hours.

could it be the excessive Hang Clean I am doing? the continuous 1 rep max attempt in dead-lift & squat?
or the Skip Lunch & drink milk trying to lose weight get lean practice..
or the continuous bad sleeping pattern with me waking up at 3-4 am everyday for no reason...

I don know... I just know that i want to at least slam-dunk before I have to put an end to this long journey..
Title: Re: Scooby 2011 Journal
Post by: entropy on September 06, 2013, 02:59:36 am
It sounds like sciatica? Take it easy on the heavy DLs and squats. Make sure your form is perfect (=flat back no rounding) when you do them heavy. Btw I went thru and watched a lot of your videos on youtube the other day. You make nice well produced videos!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 10, 2013, 04:53:59 am
130909 Update from last week Doctor visit

Got an x-ray and the orthopedic  doctor said, my L5 on my lower spine is a little close, but not serious, so an MRI is not required.
He suggested me to go physio and do some exercise.

After the weekend on Monday I went to physio, and 10 yoga poses are suggested.
1 Lie on back, bend knee, Turn L and R
2 Lie on back, Hug leg, push knee toward chest
3 Lie on back, Push Hip to sky (hip thrust), Extend 1 leg up, than the other
4 Lie on back, one leg extend, other leg bend and rotate to the opposite side, arm on Bend leg side hold on to bed (Twist of lower back)
5 Child pose, Child Pose with hand extend to left, and right
6 Cat Pose
7 Table Top Balance Pose (arm and opposite leg extended)
8 Snake Pose

Did it in the clinic, and shock attacked seems to be gone for the rest of the day.

Did it again the next day, and shock attacked never came back.

Lunch basket Jump training with no pain, and I seems to be getting constantly on the high side. So it is good.

I now Put a Big Tin Can on my back while sitting in office.  Crossing my finger!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 30, 2013, 05:27:16 am
130910 Squat day
45... 1x10 warm up
89... 1x6 HangClean
139.. 1x3 HangClean
159.. 1x3 HangClean
177.. 1x2 HangClean
227.. 1x6 Squat
293.. 1x4 Squat
317.. 1x3 Squat
337.. 1x1 Squat Easy
359.. 1x1 Squat Grind
401.. 1x1 Squat Fail


130916 Squat day
Body weight @ 178lbs
Lost the lifting Log sheet..
Hang Clean all the way to squat...
367.. 1x1 Squat Grind
385.. 1x1 Squat Fail 

130918 Deadlift day
45... 1x8 Hang Clean
89... 2x4 Hang Clean
111.. 3x4 Hang Clean
135.. 1x3 Squat
179.. 1x3 Squat
179.. 1x4 Deadlift
201.. 1x3 Deadlift
245.. 2x3 Deadlift
245.. 1x4 Deadlift


130923 Squat day
45...1x10 Hang Clean
45...1x10 Hang Clean
95...1x6 Hang Clean
115..1x4 Hang Clean
133..1x4 Hang Clean
155..1x3 Hang Clean
183..1x1 Hang Clean
183..1x4 P Squat
223..1x3 P Squat
273..1x2 P Squat
293..1x2 P Squat
343..1x2 N Squat
365..1 Fail

130924 Upperbody
3 round trips upper circuit
Added Plat incline sit-up.

130925 Squat day
45...1x10 Squat
45...1x10 HC
89...1x50 HC
111..1x5 HC
131..1x4 HC
142..1x3.5 HC
131..1x3 HC
   
135..1x6 Squat
185..1x5 Squat
205..1x4 Squat
225..1x4 Squat
251..1x3 Squat Fast
271..1x3 P Squat
291..1x2 P Squat
337..1x1 Squat Easy
359..1x1 Slow Grind up
359..1x0 Failed


This week, squat strength did not go up at all... max vert had not improved also.  However, I discovered I can two hand touch rim, as well use reac over the rim with my left hand. (I use to be able to do a LR plant right hand reach only)

As suggested from my Taiwan training buddy, he said I can not expect improvement weekly.  Improvement come every 3-4 weeks, and I should be having a week off every 3-4 weeks.   I might be over trained.  So I am consider taking the next week off...

Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 03, 2013, 03:13:31 am
130930 Going to take this week off... I guess
Feeling over trained.
But Tuesday is a holiday.. I feel bad for not going to gym today (Monday)....
So I just went and did some light lift:

45lbs... Warm up squat
89lbs...2x6 Hang Clean
115lbs..1x6 HC
115lbs..1x3 HC
115lbs..1x10 Rom Dead
205lbs..3x8 Rom Dead

Incline sit-up with 25lbs.

131002 Upper circuit with 33lbs inclines situp
Took a long afternoon nap during holiday... but end up sleeping at 3:30 am at night.. how stupid can I be.  CNS will be busted with this kind of rest pattern... Anyway... I just go with the upper circuit today.

(http://hk-kicks.com/forum/attachment.php?attachmentid=57969&d=1380781549)

Result after 4 training sessions or so incline sit-up with weight.  Not too bad I suppose.
BW at 178lbs, the inaccurate BF Grip tester show 8.4% BF at 24.5BMI BW at 178lbs

however.. I am not jumping any higher....
May be I need to eat more so I can squat more like Kingfish..

366lbs @ 178lbs (2.05XBW) aren't enough...

I do feel over trained..
Title: Re: Scooby 2011 Journal
Post by: Mutumbo000 on October 03, 2013, 03:43:59 am
Looking pretty lean! Nice arm veins!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 04, 2013, 06:32:56 am
131004
Frustrated  for over 2 weeks with no improvement....
Decided to take it easy for this week training.
Suddenly, during the last lunch basket of the week.

BANG! Improvement arrived, even it's only a tiny bit of 0.5cm....

Low carb, high protein diet seems to be working also.
.
.
.
Words can't describe my feeling...

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=58016&d=1380881082)

And the below suggestion from VAG is worth logging down on my journal!
My 2 cents:

1) Max effort jumping ( and landing ) is extremely taxing, needs recovery, even more as those joints age and rust. You can't go max jumping every day and expect to be at peak.
2) 5-10 max jumps may be too little volume. You never know when you will 'catch' your best jump. You dont want to overdo it but neither underdo it.

(1),(2)=> Don't jump max every day. Do 1 day jumping and 1 day only bball stuff. No more than 3 max jumping days a week, i would go for 2. Now when you jump, do at least 20 jumps. Do a dynamic warmup, then do a jumping warmup ( 5-10 jumps starting with low effort and then building up ). Then do your max jumping in sets. Like sets of 3 or 4 jumps, rest 30 seconds to 1 minute between each jump, rest 3 to 5 minutes between sets. Do at least 20 max jumps. After you reached 20 jumps, stop either when your max jumps dropoff by 2-3 inches or at 30 jumps.

A 3d cent : Your training goes great currently. Strong, lean, good plan ( strength training + jumping ). Don't you dare change anything scooby, you have finally found a good balance. Maybe just cut the regular 1RM PR attempts. When you reach that grinding rep, STOP, the next failed one does not offer anything, on the contrary. Keep the PR/testign sessions to 1 session per month or something like that.

:lololol:
Title: Re: Scooby 2011 Journal
Post by: Raptor on October 04, 2013, 06:51:47 am
I fully subscribe to what vag said.

Usually when you're going DOWN in terms of performance (not usually, ALWAYS) it's because of overtraining. There's not enough time to actually lose muscle mass that fast, so it's the CNS fatigue.

So if you're there, then you need to recover better.

If your squat is going up but your jumps are going down, then you're just not recovered well enough after the squat when you do the jumps, but you're not overtrained (since your squats are going up). If both are going down, then you're overtrained.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 09, 2013, 06:08:09 am
131004 Video uploaded

Video Link:
https://vimeo.com/76492158

The first jump start at 30 sec.
Sorry about the bad angle, the running approach is quite bad, the jump stop took so much energy away... but still I guess i am able to gather much of the gravity down force back up.
The last jump is the best.
Title: Re: Scooby 2011 Journal
Post by: LBSS on October 09, 2013, 10:15:10 am
rock on scooby!
Title: Re: Scooby 2011 Journal
Post by: acole14 on October 10, 2013, 05:23:50 am
So that's a 10ft ring, your reach 7'5'', looks like your ~7'' above the ring (full hand)...38''? You should get a good estimate and post on the rankings thread. Nice job scoob! You're not far away, and unlike in the past, I'm 100% confident that you can go get those last few inches. You might even be able to dunk now if you can grip the ball well or catch a lob.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 28, 2013, 02:13:59 am
131007 Squat
45lbs....1x8 Fast
135lbs....1x8 Fast
201lbs....1x6 Fast
225lbs....1x4 Fast
269lbs....1x3
291lbs....1x3 Full Ez
335lbs....1x2 normal
357lbs....1x1 slow
368lbs....1x Fail
357lbs.... Hold on bottom till Fail (7sec only)

Situp
33lbs 3x15

131010 Squat
45lbs....1x10 warm
45lbs....1x10 HangC
95lbs....2x5 HC
115lbs....2x4 HC
135lbs....1x4 Fast Squat
223lbs....1x4 Squat
289lbs....1x3 Squat
309lbs....1x2 Squat
329lbs....1x2 Squat
359lbs....1x1 Squat
379lbs....1xFail
223lbs Hold bottom for 30sec


131015 Squat
45lbs....1x10 warm
89lbs....1x6 fast
133lbs....1x5 fast
199lbs....1x4 fast
229lbs....1x4 normal
269lbs....1x3 normal ez
299lbs....1x2 normal
319lbs....1x1 normal ez
349lbs....1x1 Grind
383lbs....1x Fail
319lbs....1x1 Grind
369lbs Hold bottom for 13sec

131016 Networking ball
Waste of time with buddies who treat Basketball training like GOLF meeting.

131017 Deadlift
45lbs.... DL/HC warmup
45lbs...1x9 HC
89lbs...1x4 HC
109lbs...3x4 HC
129lbs...1x4 HC
153lbs...3x3 HC
153lbs...DL till fail


131018 4on4 Half Court
Coach day off, Not serious 4on4..... time wasted

131021 Squat+Upper
45lbs....1x8
115lbs....1x5
135lbs....1x5
179lbs....1x4
201lbs....1x4
245lbs....1x3
267lbs....1x3
311lbs....1x3 Ez
322lbs....2x3 1st setTough no grind, 2nd set grind
327lbs....2x3

Add Upperbody circuit!!!
For months, i had been doing Lower Upper Low Upper 4 lifting days per weeks, along with 1  team training every Friday and Daily lunch self practice.  I feel that I am not able to recover... and this might be the reason for not improving further.
Starting this sessions, I will try to Merge Upper and Lower body on the same day and trying to compress everything within 1.5-2 hours (From 3 hours).  So that I can have 48 hours in between lifting.
Hoping this can promote recovery. 

131023 Squat+Upper
45lbs....1x10
135lbs....1x6
179lbs....1x4
223lbs....1x4
243lbs....1x4
273lbs....1x3
293lbs....1x2
315lbs....1x2
337lbs....1x1
359lbs....1xFAILED WTF!?!?!
223lbs....1x5

Upperbody Stat:
Curl 40lbs ..........................3x10
Bench 60lbs........................3x10
Back Cable Pull 140..............3x10
Cable PushDown 60.............3x10
Shoulder Band 3 Variations...3x10
Fly 10lbs ............................3x10
Seated Cable Back pull 110...3x10
Situp with 30lbs..................3x10

Reason for marking down upper body numbers:
That Brenda Todd dude who is selling funny looking program on Iphone and Android talked about Forced Progression.  He is Fat/Big like a monster... I am not sure if it is Related to FORCED Progression... which basically mean you have to increase by 5-10% weight in every lift in every 3 weeks.  That is one of the reason, why I documented my upper body numbers.... which had not be changed for many many years.... (when i regarding it as conditioning only).

What I meant by Funny apps is, the exercise demonstration is funky, Todd look like he is going to trip himself doing tuck up and frog jump; the cameraman refuse to use tripod, and I can hear him eating/drinking while taking video....  I mean... how can anyone take him seriously... with production like that....


Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 29, 2013, 04:51:25 am
131027 Networking basketball League Game 1
Lost 21 to 69
 :trolldance:
But I played 38min out of 40 min game time... being super star of one of the worse beginner team possible.
- made 13pt (6x2pts +1 FT )
- 9 rebounds
- 1/8 FT (with one where I step over the line before the ball hitting the rim... lol)
 :trollface: Seriously... This is the first time in life i preformed well in a official game with ref.  I guess I could gain some in game experience from playing here.

Starting at 2:08 i am in green shoes =.=
http://www.youtube.com/watch?v=fxtVPzRh-mM
http://www.youtube.com/watch?v=fxtVPzRh-mM


131028 Lunch Max Effort Jump & Night INTENSIVE COMPRESSED GYM
Lunch basket
May be I felt good about yesterday Networking basketball performance, or may be because the 48 hours Rest is really good, I felt like i am jumping higher then usual,  instead of hitting my wrist on the rim, I actually felt like I Dipping my hand inside the rim a few time.
As suggest by adarq buddies, I will only preform Max effort jump twice a week.  So tomorrow lunch basket will just be shooting around.

Night Lifting:
Last week I started lift both upper and lower on the same day for 2 session, with 48 hrs rest in between.  Will continue doing this and hope it will work.
I also decide to COMPRESS both upper and lower in to 1.5 hours session (from original 2.5 hours per session).

Today, after lunch basket max effort performance, I felt like i should be doing some Plyo... so I decide to include Plyo in my work out.
So Intensive Compressed Session become MORE INTENSIVE & COMPRESSED and I still manage to complete it in 1.5 hours sweating crazy.  (Isn't circuit training suppose to be sweaty anyway?  :headbang:)

Stat:
Plyo:
Depth Drop X4  follower by Depth Jump x 4
11 plates under a platform for a total of 3 set.

Squat:
45lbs.....1x8 Squat
95lbs.....1x5 HClean
115lbs.....1x4 HClean
135lbs.....2x4 HClean
205lbs.....1x4 Squat
225lbs.....1x3 Squat
255lbs.....1x3 Squat
299lbs.....1x2 Squat
321lbs.....1x2 Squat
343lbs.....1x1 Squat
365lbs.....1x1 Squat
381lbs.....1x1 Squat   :personal-record: :ibsquatting:  Video 
392lbs.....1x Failed Video

Upper Body Circuit:
3 Round Trips

Did not do any Situp.

Insane Mad Intensive near no rest in the circuit.  (rested inbetween plyo and squat)
Completed everything in 1.5 hrs  (5:30pm to 7:00pm)

KEEP THIS SPIRIT UP!! 2.12 BW Squat!!!
 :raging:


131029 Lunch Basket
Shooting Practice,  Improve Foul Shot since I sucks so bad last week, focusing Pointing Index finger to the rim and Keeping elbow in vertical line with shooting target.  Felt like i am shooting better.   Accuracy inside the paint still sucks, I have to MAKE SURE I shoot Very Soft every time I am in the paint.
Will took the night off as planned, 48 hours, good sleep... Jump Higher!!!
Title: Re: Scooby 2011 Journal
Post by: LBSS on October 29, 2013, 11:28:28 am
green shoes make you easy to follow.  ;D

EDIT: congrats on the PR!!!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 30, 2013, 02:52:10 am
131030 Lunch Basket with Max Effort Jump
With about 40Hours from last INTENSIVE lifting Plyo Session.  My Leg and upper body is feeling about sore.
At my age being 3x, soreness does not come the next day... it come on the 2nd day.

And today Max effort jumping with slightly sore leg... not a good jump after all.
I am thinking... if a complete day off is still not enough... Will I need 2 days off?  Listening to the body.. may be i do.

But I have regular team training on Friday...

Mon, Thurs, Friday ? wont be a good idea.  I would stick to Mon, Wed Fri... and try to have as much good sleep as possible along with more stretching...

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=59012&d=1383115508)

going to lift hard tonight!
Title: Re: Scooby 2011 Journal
Post by: LBSS on October 30, 2013, 10:55:52 am
this journal has become god damn inspirational.  :goodjobbro:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 09, 2013, 08:47:06 pm
111304      
Depth Drop/Jump   4x4   
Hang Clean      
45   1x8   
89   2x5   
115   1x4   
137   1x4   
DeadLift      
181   1x5   
225   1x4   
247   1x4   
291   1x4   
313   1x4   
Curl   40   
Cable Push Down   70   
Back Cable Pull   140   
Seated Row Back   110   
      
131105      
Squat      
45   1x10   
115   1x5   
Hang Clean      
115   2x4   
Squat      
185   1x4   
205   1x3   
255   1x3   
299   1x3   
321   3x2   
      
131111      
Depth Drop/Jump   4x4   
Squat      
45   1x10   
89   1x6   
133   1x6   
177   1x5   fast
203   1x4   
223   1x4   
267   1x3   
293   1x2   
337   1x1   Easy
359   1x1   
   1x1   Fail
Cable Push Down   70   
Back Pull   150   
Seated Row Back   120   
      
      
131113      
Squat      
45   10   
133   6   
183   4   
227   3   
273   3   
293   3   
315   3   
339   1   
295   4x3   
      
131118      
45   10   
135   7   
179   6   
205   4   
223   4   
273   3   
293   3   
315   2   
343   2   
354   fail   
Fnish in 20 min      
      
131120      
Depth Drop/Jump      
12/10 plate   1x4   
13/11 plate   2x4   
12/12 plate   1x4   
      
Hang Clean      
45   8   
95   2x5   
115   1x5   
205   5   
249   5   
295   5   
339   5   
      
131121      
Upper Body Circuit x3      
      
131125      
Depth Drop/Jump   3x4   
Squat      
45   8   
135   8   fast
179   8   fast
205   5   fast
227   4   fast
249   4   NS
271   3   
281   3x3   
281   7   
      
131127      
Squat      
45   10   
115   8   
135   8   
185   6   
205   4   
225   4   
275   2   
295   2   
315   1   EZ slow
345   1   EZ slow
365   1   EZ slow
385   1    :personal-record:
396   fail
      
131202      
Depth Drop/Jump   3x4   
Squat      
45   10   
67   8   JS
87   6   JS
115   4   JS
135   6   PS
185   6   PS
225   4   EZ
295   2   
345   1   
365   1   Grind
293   3   
      
131204      
Run   30min   (End up with Blister at the arc from flat foot insole)
      
131205      
Upper Circuit   3   
run   30min   (Running with barefoot shoes on track mill)


131206,7,8      
Weekend Fri, Sat, Sun... have ball training and league game.  Play with blister, popped... and it gone bad, Monday skipped gym, painful still on Tuesday.
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 09, 2013, 09:54:47 pm
 :personal-record: :ibsquatting: :highfive:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 14, 2014, 04:55:39 am
131210   Squat
45   10
89   8
179   6
223   5
223   4
267   3
289   3
311   2
333   1
353   Fail
289   4
   
   
131212   Squat
45   10
115   8
135   6
185   4
205   4
225   3
275   3
295   3
315   1 ez
345   1 ez
365   1 not smoth
395   Fail
225   hold at bottom 30 sec
   
   
131216   Squat
45   10
89   6 HC
89   6 Squat
111   6 HC
111   6 Squat
135   6 Fast
201   4 PS
223   3 PS
245   3 NS
289   2 PS
309   1
339   1 ez
359   1 Grind
379   Fail
223   hold at bottom  20 sec
   
   
131218 Squat and Run   
45   10
135   6
201   5
223   4
243   4
273   4 PS
289   2 ez
309   1
339   2
359   1
384   1
390   1 PR :personal-record:
400   Fail
Run 30 min on track mill   
   
Xmas Holiday slack off mode   
Ran for 40 min x 1   
   
140106 Squat and Run   Back in 2014
45   8
115   6 fast
205   6
249   5
299   4
245   3 fast
267   2 fast
289   2 fast
333   2ez
355   1ez
366   Fail
289   5
   
ran 30 min on track mill   
   
140108 Ultra Sore due to the 2 week holiday and Suddenly GYM hardcore   
45   8
89   7
135   5
179   4 PS
201   4
245   3 FS
271   3
293   2
313   2
321   1
321   1
331   1 ez
331   1 ez
   
140113   Upper Circuit
   
140114   Jump Manual Day 1/14
So during Xmas, I got reminded over and over by the Project Vertical Junk mail.  Discount this and that on Xmas or the Jan 1st etc...
It seems like a good deal and worth to try. So I brought it with the 50% off.
Studied the program in details... and found out it is similar to my previous Boinvert program. However I notice the VProject do have alot of FOCUS on the CORE strength (Inner/Outer) core.
Special focus on Joint stability is also available.  Its is a 60 days programs and it only have squat and Deadlift that involve real barbell.  Since I am changing job in 1.5 month without easy access to gym after that. I am not sure if I should start the VProject routine.

While studying jump program, I notice there is a Jump Manual Doc in my USB which I saved back in 2012 Dec.  What the hack.... I tell myself. I spent like 4 hours reading that document and I am surprised I had not read it in such detail earlier. 
It talk about how to eat and protein and stuff (which i skipped).  Lot of the concept and training philosophy  is not new to me.   However, when I look into the Strength training plan, it shocked me. 
Basically it want lifter to increase explosiveness and muscle Strength in the same day.  The plan is as follow:
- 4 set 8-10 of  85% of 1RM
- 1st to 3rd set, Slow decent with Explosive lift (focus in Speed, speed decrease  = end of set)
- 4th set, Slow decent and Slow lift (focus in form)
- 5th set A, 1-8 rep Slow decent and Slow lift, and lift to failure.
- 5th set B Decrease weight, lift 6 reps or so to failure
- 5th set C Decrease weight, lift 3 reps or so to failure.

also, in between set, do 2 reps of DEPTH JUMP.

Now, it is the first time i read something like this... (i mean i had read those Russian squat program from power lifting dude... but...what i mentioned above is totally new to me.)

And since the Jump manual is only a 14 days program.  I will seriously give it a try.

Title: Re: Scooby 2011 Journal
Post by: LBSS on January 14, 2014, 07:54:19 am
that's fucking crazy, what are you talking about, what you were doing before was working great, why are you bothering to switch things up.
Title: Re: Scooby 2011 Journal
Post by: acole14 on January 14, 2014, 12:20:39 pm
You sound surprised LBSS! Seriously though, scooby, does doing 40 reps with 85% 1RM (eighty-five percent!!) supersetted with depth jumps really sound like a good idea?
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 14, 2014, 01:58:36 pm
It's scooby... he doesn't have a cure.

4x8-10 at 85%? Can't be possible.
Title: Re: Scooby 2011 Journal
Post by: Leonel on January 14, 2014, 04:48:07 pm
It probably means 4x8-10 @ 85% of 10RM, otherwise it would make no sense. still... doing high reps of squats coupled with depth jumps in between sets does not sound like a good idea to me.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 14, 2014, 08:38:52 pm
that's fucking crazy, what are you talking about, what you were doing before was working great, why are you bothering to switch things up.

I had been stuck with minimal improvement over the pass 2 month since my last PR.
Had been practicing my approach also, and my 1RM had slightly increased only.
I need those extra 1 inch..

What I was doing had got me to a new bottle neck... I felt....


And honestly while i was reading those program... I am just learning the theory and concept behind.... and at the end.. want to give it a try.

 
BTW, in the JumpManual, it mentioned this golden rule like 10 times over and over again. 
"When ever your Explosive Lift slow down, STOP and quit that set."

So...Clearly the set of 85% 1RM weight for 8-10 reps is optional.   
It talk about Tracking and Measuring your progress by, "the SPEED and the WEIGHT of the lift".  Ignore the slow grinding 1RM.

And the reason behind choosing 85% is because the book said, study shown that doing 85% of 1RM can stimulate 100% of muscle fiber...
(did not mention which study though)
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 15, 2014, 04:41:25 am
I think 100% recruitment starts from 80% of 1RM or so...
Title: Re: Scooby 2011 Journal
Post by: acole14 on January 15, 2014, 04:57:13 pm
Everything you're saying is fine. Of course you should be trying to recruit maximum muscle fibres with >85% 1RM load and activating fast twitch IIB etc. But you don't have to follow the Jump Manual routine just because you've (foolishly) paid for it and it's made out to be a 'secret training technique' (actually just incredibly basic athletic training principles that coaches have been teaching for, literally, decades). You always seem to get mesmerised by the novelty of a 'new approach' that gets flogged by these goddamn vert racketeers. But I can guarantee that these guys spend most of their efforts on hype and website design rather than developing training programs that actually work and have been tested on real athletes (not phantom facebook and youtube 'testimonials').

The problem with the routine you posted is that it probably won't do what you want it to, and you might get hurt  :huh:. So two fairly major flaws right there. Doing fast concentric squats with a heavy load is great, but 8-10 reps is completely counter-productive to that. You won't be exploding 320lbs up on your 8th rep of your first set, let alone your third - instead you'll be grinding it up and activating/training the muscle fibres you DON'T use in the vertical jump! Now, I'm not saying higher rep ranges have no place in your training - just not this type. It's a great range for strength building in different phases etc. Additionally, these ranges promote hypertrophy (which you don't want - if you can even finish them that is) and lifting heavy for 40+ reps will drain your CNS hard, meaning your jump sessions will suck. I think you kind of know this but your response indicates you are still thinking about doing it. Do not even consider doing it. Just completely discard the idea.

Secondly, depth jumps are great but doing them with fatigued muscles after 8-10 rep drainers is just asking for trouble. No need to elaborate there. Plus for things like depth jumps and max effort jumps, you want quality over quantity. Might be better to do a less intense plyo exercise and save the depth jumps for another session. The good news is that (A) I'm bored in a hotel room right now and (B) it's so easy to build this stuff into your current routine in a much more effective way AND with less injury risk You could just do this:

Dynamic warmup/mobility etc

Warm up your squat (light weight for 6-8 reps), then do a 3,2,1,2,3 rep/set scheme with slightly less than your 1/2/3RM max (shouldn't be a grind). Emphasis on bar speed (as fast as possible).

Between each set: low consecutive hurdle hops x 5 (4 sets total). Full rest between sets obviously.

After: core work (doesn't matter what, just get a good burn + measurable progress), assistance lower body work if needed (i.e. TKEs, abduction, adduction machine, whatever).

You could do this 1-2x week with another 1-2x jumps practice, provided you try and get 24-36h rest after the gym session. There you go, that's a safer, more effective session you can do to bust through your current jump plateau. Now just PayPal me $30 dollars and I'll give you the next program  :D ....

That was a joke. If you take away one thing from this post, let it be this: you DON'T need to pay a single cent for a 'vert program'. Doesn't matter if it works or not: if you're paying money for it, you're getting ripped off. There's so much free information online, and even though this forum is pretty much a ghost town nowadays, there are still plenty of members who can help you out. Just ask!
Title: Re: Scooby 2011 Journal
Post by: entropy on January 16, 2014, 09:29:19 am
Agree with acole 100%.

Scooby work on your ebook game. You can get pretty much any ebook for free these days if you know a bit of google or bittorrent or whatever. So download everything, give it a glance over, and then go on with your life. you don't have to commit to anything just because you paid for it. Actually thats not true. I paid for RFL after pirating it because i wanted to pay back to Lyle for helping me with my goals. But apart from that,  the only books i've actually paid for were the worst books to follow. since then i've learnt my lesson.. i download anything and everything. check it out. if it's really bad, delete it straight away. otherwise stick it in the dropbox folder and probably never read it again

here is what i use find books:

http://gen.lib.rus.ec/
http://www.ebooks-share.net/
google (search for book title and "ebook" "pdf" etc)
torrentz.eu
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 16, 2014, 11:07:17 pm
Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.  (I actually pay for the the Vertical Project only and I am not following it as I am trying out the shorter JManual.)

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Truly and honestly thanks for the supportive and feedback.  I am putting all things aside (things like basketball, and 10km run etc.),  I want to Focus in vert, but I still need to attend team practice which I will probably take it easy.

140115   Jump Manual Day 2/14 (core and upperbody)
Lunch Basket with All Core & No Ball:
Got kicked out from the gym caz I did not pay...
Went to the park to do 5 sets of explosive hanging leg raise and plank my way through lunch for 15 min. (4x1 min) Front Left Right

Upperbody circuits done after office hour.  Added new exercise know at upward arm Thrust, which is just a dude with hanging dumbbell swinging his arm upward to train explosive arm swing on a incline bench.

140116   Jump Manual Day 3/14 (off day exercise)
Pulled neck muscle yesterday with new explosive arm swing exercise.

Trouble sleeping, visit physio massage AM and went ahead with the "recovery off day" routine at lunch in park.
- 2x6 Max effort standstill leap
- 3x6 Drop Step Explosive Calf flex
- 3x6 Chair touch Reaction training (by standing up as fast as possible)

Finished in 30min, felt so hungry.... Want to eat evil deep fried noddles but my aching abs (from yesterday plank) reminds me to eat clean.

So, I turn into this healthy store and got some spaghetti instead.

You are what you eat!

Sort of worrying about tomorrow Intensive explosive lift session...
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 22, 2014, 11:38:15 pm
140117 Jump Manual Day 4/14  The Most Intensive and Extensive Strength in my training experience finished in 3 hours with lot of screaming
Squat
45   8 warm
135   5 warm
223   3 warm
333   4 Start -Try to be Explosive at 85% 1RM but I can not do it..
293   5 Set 1  Explosive till slow down
293   5 Set 2   "
293   4.5 Set 3   Failed on 5th rep
293   8 Set 4   Steady Slow lift
293   8 Set 5   Steady Slow lift til failure
273   3 Set 5A  Steady Slow lift til failure
243   5 Set 5B Steady Slow lift til failure

Explosive Calf Raise
186   8  Warm  Explosive till slow down
212   8  Warm  "
240   8  Set 1  "
254   8  Set 2  "
267   8  Set 3  "
254   8  Set 4  Steady Slow
267   14   Set 5 Steady Slow Till Failure
254   6    Set 5A Steady Slow Till Failure
240   7  Set 5B Steady Slow Till Failure

Dead Lift
303   5 Test Failed not Explosive at 85% 1RM
273   8 Set 1 Explosive till slow down
273   8 Set 2 "
243   8 Set 3 "
223   8 Set 4 Steady Slow
205   8 Set 5 Steady Slow Till Failure
185   4 Set 5A Steady Slow Till Failure
155   4 Set 5B Steady Slow Till Failure

Ham Curl
40 11 Set 1 Explosive till slow down
50 7 Set 2 "
50 8 Set 3 "
50 5 Set 4 Steady Slow
40 9 Set 5 Steady Slow Till Failure
30 6 Set 5A Steady Slow Till Failure
20 8  Set 5B Steady Slow Till Failure

In-Place Lunges
20 16
30 2x6

Hang Clean (too tire to Catch)
137 3x6

Knee Drive with Chair Rocket in between
5x8

140118 Jump Manual Day 5/14 Full Recovery

140119 Jump Manual Day 6/14 Core & Upper @ home
Leg Raise
Explosive till slow
2 x 19
1 x 15
Slow till Failure
1 x 10
1 x 13

Plank Front Left Right x 4 sets 1 min

Upward Arm Thrust (incline bench)
2.6 lb 5x17

140120 Jump Manual Day 7/14 Reactive
Standstill leap 2x6
Drop Step heel 3x6
Chair Touch  3x6

140121 Jump Manual Day 8/14 Plyometric
Sprint 4
Lunge Jump
4 x 6 (Can't to any more without slowing down)
Med Ball Throw 3x8
Zig Zags x10 3 x Front Back 2 x Left Right

Rim Jump till drop in height
Set 1 6
Set 2 7
Set 3 8
Set 4 8

Weighted Explosive with 20lbs medicine ball 3x8

Sprint x 4

140122 Jump Manual Day 9/14 Core & Upper
Leg Raise
Set 1 20 Explo till slow
Set 2 16 Explo till slow
Set 3 15 Explo till slow
Set 4 21 Steady till Failure
Set 5 10 Steady till Failure

Plank  Front Left Right 1 min x 4

Uppward Arm Thurst
Set 1 14lbs 20 Explo till slow
Set 2 8lbs 20 Explo till slow
Set 3 8lbs 20 Explo till slow
Set 4 8lbs 20 Explo till slow
Set 5 14lbs 20


Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 27, 2014, 03:55:39 am
140123 Jump Manual Day 10/14 Reactive
Standstill leap 2x6
Drop Step heel thrust 3x6
Chair Touch 3 x6

140124 Jump Manual Day 11/14 Strength
Explosive Squat
45   8   Warm
135   8   Warm
223   3   Warm
293   5   Set 1
273   6   Set 2
253   6   Set 3
233   8   Set 4 (Steady)
253   15   Set 5 (Steady to Fail)
223   6   Set 5A
203      Set 5B

Explosive Calf
240   8   Set 1
267   8   Set 2
294   8   Set 3
294   8   Set 4 (Steady)
294   14   Set 5 (Steady to Fail)
281   7   Set 5A
267   4   Set 5B

DeadLift
133   6   Warm
253   7   Set 1
223   8   Set 2
223   8   Set 3
185   8   Set 4 (Steady)
185   8   Set 5 (Steady to Fail)
165   8   Set 5A
145   5   Set 5B

Ham Curl
50   8   Set 1
50   8   Set 2
50   8   Set 3
50   6   Set 4 (Steady)
50   8   Set 5 (Steady to Fail)
40   6   Set 5A
30   6   Set 5B

In Place Lunges
30 1x6 each legs
40 2x6 each legs

Hang Clean
137 3x6 (all Catched)

Knee Drive with rubber bend (with chair rocket in between)
5x8



140125 Jump Manual Day 12/14 Full Rest
Sleep late at night, but sleep in the afternoon

140126 Jump Manual Day 13/14 Core  & Upper
Did it after wedding dinner at midnight.
Leg Raise
Set 1 x 17
Set 2 x 19
Set 3 x 20
Set 4 x 10 (slow)
Set 5 x 19

Plank Front Left Right
4 x 1 min
Title: Re: Scooby 2011 Journal
Post by: vag on January 27, 2014, 05:00:13 am
Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Good job implementing that advice scooby!

:uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: acole14 on January 27, 2014, 07:34:41 am
Scooby, you forgot the depth jumps. If you're going to constantly ignore advice, at least do it right.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 27, 2014, 11:25:03 pm
hi acole14, Vag,
I only did Depth Jump once in the last 2 weeks, but 2 days with max effort jumping per week.  (I also think that... more depthjump should be included...)

And like suggested from, I am not able to do 85% 1rm explosively for any reps... so I lowered the weight for almost all the weight exercise for the sake of explosive speed.

I had just Completed the 14 days programs once, and I had just completed the hard strength day for the 3rd time yesterday.  I got to say, my body is adapting, muscle especially the calfs are less sore the next day.
(But I usually get extremely sore 48 hrs later).

Being a regular squatter and deadlifter, I am not sure if I got stronger with this 7 sets training method. Lifting less weight in a 6-8reps range, in a more explosive manner instead of driving toward 1rm all the time like before.


But I am certain that my Hamstring, Calf, inner core and abs is getting stronger. which I had not focus much in previous training.
Sleeping is still a problem.  Child is sick and always cough at night.. waking everyone ups..


140127 Jump Manual Day NA/14 Strength  (Pre Chinese Holiday I dont want to skip gym session)
Explosive Squat
45   8   Warm
133   5   Warm
223   5   Warm
273   6   Set 1 (Explosive)
273   6   Set 2 (Explosive)
273   6   Set 3 (Explosive)
253   8   Set 4 (Steady)
253   12   Set 5 (Steady to Fail)
243   6   Set 5A
223   6   Set 5B

Hang Clean
137 3x6 (all Caught)

Ham Curl
50   10   Set 1 (Explosive)
60   8   Set 2 (Explosive)
60   7   Set 3 (Explosive)
60   5   Set 4 (Steady)
50   12   Set 5 (Steady to Fail)
40   7   Set 5A (Steady to Fail)
30   7   Set 5B (Steady to Fail)

Explosive Calf
294   10   Set 1
294   9   Set 2
294   10  Set 3
294   11   Set 4 (Steady)
294   14   Set 5 (Steady to Fail)
281   10   Set 5A
267   7   Set 5B

In Place Lunges
40 1x6 each legs (Painful)
30 2x6 each legs

DeadLift
225   8   Set 1
225   8   Set 2
225   8   Set 3
236   8   Set 4 (Steady)
247   5   Set 5 (Steady to Fail)
225   2   Set 5A
205   1   Set 5B

Knee Drive with rubber bend (with chair rocket in between)
5x8

Finished all the above in 2 hrs. (It use to take me 3 hours when first trying..)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 26, 2014, 05:58:04 am
Change of Job... Lost of Free gym..
Just Signed contract with new gym for the next 30 months.

Will resume training after almost a MONTH of no vert training.

 :raging:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 04:42:14 am
150510 Jacob Hiller’s jump technique webinar  Key Message

Not sure if any brother at adarq joined the web session by Jacob; it was Jackwood who notified me by his email-listing.

The whole sharing is nearly 1.5 hours long,  and I did wrote down some key point which I personally find interesting:


- Important to stretch the shoulder,  He suggest trainer to stretch the shoulder joint, so that arm swing can go back further and swing up harder.  Also try to elongate the arm by extending it upward.  An inch is a inch.

- Doing plyometric movement in between set of heavy explosive lifting. Jacob emphasis on adding in 1 or 2 reps of depth jump kind of exercise in between set of heavy lift (squat/deadlift) to keep the CNS in firing mode.

- Review your own jump pattern via video and identified your best Joint angle/range during a jump,  and adopt that angle in your squat.  In other words, no need to do parallel or ATF squat if following his Jumpmanual  routine.  (he insure us that ATG or parallel in useful in other expect, but not for his routine.

Those are the 3 key messages which is new or I had lost focus on.  Not sure what you guys think.
Title: Re: Scooby 2011 Journal
Post by: Raptor on May 12, 2014, 04:57:21 am
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 05:18:54 am
Long time no update... but in fact. I still train for vert twice a weeks at least... still on the jump manual..
some time I will adpot the 3Rm 2rm 1rm routine, some time i will just follow the book and go 5set of 8 reps.

Here is my log all in one go.
140402 First time working out in new public gym

Squat
85   5reps Warm
135   4reps Warm
185   3reps Warm
225   5reps Warm
295   6reps Set 1
275   6reps Set 2
265   6reps Set 3
225   12reps Set 4
225   15reps Set 5 (Squat till drop)
205   6reps Set A
185   5reps Set b

Calf Raise on Leg Press
225 x8 warm
315 x8 warm
405 x8 set 1
475 x8 set 2 and 3
405 x8 set 4
405 x14 set 5
385 x8  set A
365 x8 set B


dead lift
135   6   1set Warm
205   6   1set warm
255   8   X 5 set Working
225   8   1set A
205   6   1set B

Ham Curl machine
110 x8 sets 1 to 3
110 x5 set 4
105 x8 set 5
90 x6   set a
80 x 5 set b

Inplace Lunge
50lbs dumbell 6 3 set

hang clean
145 6x3set

Knee drive in the air
8x4


140404 Core
Leg raise 
explosive 25, 29, 23
slow 16, 16

Plank 1:10  4 set 3 sides

Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 05:19:37 am
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 05:29:48 am
140407 Core
Leg Raise
25,25,26,20
Plank
1:10 min  1 set of 3 side  (LAZY Fark)

140409 Strength
Squat      
45   8   
115   6   
135   6   
205   4   
255   8   2 set
265   8   
255   8   
275   8   
255   6   A
235   6   B
      
Clean      
165   4.5   
145   6   3 set
      
Calf      
360   8   
410   8   4 set
430   8   1 set
410   8   A
390   8   B
      
Dead Lift      
135   6   
255   8   3 set
225   8   1set
205   8   A
185   8   B
      
Ham Curl      
120   8   1
130   8   2
140   8   3
130   8   4
130   8   5
120   6   A
110   7   B
      
Lunge      
50dumbell    6   3set
Title: Re: Scooby 2011 Journal
Post by: Raptor on May 12, 2014, 05:32:53 am
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.

Great timing, we were just having a discussion about half squats
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 05:43:14 am
140411 Core
Leg raise
Fast
25,30,30
slow
12,16

Plank 1:10 x4 3sides

Since I Joined outside gym Every sunday is 1.5 hours of Plyo, no log is included.

140416 Strength with the 3 2 1 2 3 squat reps routine
Squat / Rep
95   8   
135   6   warm
205   4   warm
275   5   warm
325   3   
345   2   
375   1   
345   1.5   
275   3   
230   8   
210   6   
190   5   

Hang Clean
165 5  no catch
135 6 2set catch

Calf on leg press
430 8 2 set
480 8 7 set

Deadlift
135 6 warm
185 6 warm
235 8 5set (woking set)
185 6 2set (AB)

Ham Curl
140 8
140 7
130 8
130 8
130 7.5
120 3.5
110 3

Lunge
50 dumbell 6  4set

Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2014, 06:05:13 am
140423 Stregnth
Squat 32123 routine      
135   6   
155   4   
205   4   
225   8   
255   4   
315   3   
340   fail   
335   2   
345   1   
335   2   
315   3   
      
Clean      
95   4   
125   6   
135   6   3set
      
Ham      
40   8   2set
45   8   
50   2 fail   
45   6   
45   7   
40   5   a
30   4   b
      
Calf      
450   5   
450   8   7set
      
Lunge      
50dumb    6   3set
      
Deadlift      
135   6   
185   5   
235   8   5set
215   6   
195   6   
      
Knee Drive in the air 8reps x4set      


140427 Sunday Plyo

140430 Strength
Squat      
45   warm   
135   warm   
205   warm   
225   warm   
275   4   
315   3   
365   1   
405   fail   
315   3   2set
315   4   
      
Calf      
430   10   7set
      
Ham curl      
140   8   
140   7   
130   8 5set   
      
Dead Lift      
135   7   
205   5   
225   4   
275   6   3set
      
Lunge      
55dumbell   6   3set
      
Clean      
145   6   3set



140404 SKIPPEEEEDDDDDD PLYO DAY  Gym Partner Knee is busted.
And it was raining all day... i am too lazy to go to cover park to jump... BAD EXCUSE
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 04, 2014, 05:09:17 am
Still doing twice session a week.
Wednesday strength
Sunday Plyo.

No improvement in vert.

Did vert test today, feel very slow, stiff neck... tried to increase speed during approach and seems to improve slightly.

Will have to review and compare my jump approach with this guy.
https://www.youtube.com/watch?v=Wb2oDqZi9NQ
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 11, 2014, 06:29:44 am
Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend

Test vert slightly at lunch today:
https://vimeo.com/97911105

my vert... decreased....
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 18, 2014, 06:01:18 am
140618 Skipped Jump manual plyo day for 2 weeks... and probably longer..

Had not skip any strength day, but I had been decreasing the weight of my lift considerable for the sake of explosiveness...
want to lift as explosive as possible and avoid any grinding.. especially in the deadlift and squat.

resumed lunch basket were I am able to resume my approach jump daily... may be  2 set of 6 jumps  at most.. but my Metatarsalgia Pain still remain...

especially after max effort jump attempt.. the pain appear... and die down soon after..

My vert decreased... since I changed job but seems like after i resume max effort approach jump practice... my vert had increased slightly again.. ( at least it feel like so)
Title: Re: Scooby 2011 Journal
Post by: vag on June 18, 2014, 06:50:40 am
What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 19, 2014, 06:27:47 am
What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.

Thanks Vag.. i will spend some good quality time updating all my number tomorrow morning.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 27, 2014, 11:49:32 pm
Re-Updating Workout State after Server down
150509   Jump Manual Strength Session (Still lifting heavy)   
Squat      
95   1x7   
115   1x7   
135   1x6   
185   1x4   
225   1x4   
275   2x6   
275   1x4   
275   1x6   
275   1x4   slow set
245   1x6   slow set
225   1x6   slow set
      
HangClean      
135   1x6   
155   2x6   
      
Hamcurl      
140   4x8   good explosive
140   1x7   Slow set
130   1x4   Slow set
110   1x6   Slow set
      
Calf on Leg Press machine      
450   5x8   
360   1x12   slow set
      
inplace Lounge with dumbell      
55   3x6   
      
Deadlift      
135   1x6   
225   1x8   
275   2x8   
      
Knee Kick to chest      
4x8      

160512 Core day   
Leg riase 5 set explosive   
Plank 4 Left right Front   
   
150511   Jump Plyo day
1.5 hr    

160514   Jump Manual Strength Session (still lifting heavy)   
Squat      
45   1x8   
95   1x5   
135   1x4   
185   1x4   
225   1x4   
275   1x3   
285   1x6   Slow Set
275   1x6   quarter
275   3x6   parallel
245   1x6   Slow Set
225   1x6   Slow Set
      
Calf on leg press machine      
180   1x8   
360   1x6   
460   7x8   
      
DeadLift      
95   1x6   
185   1x4   
285   2x8   
285   1x6   
285   2x4   
255   1x2 ,1x3   
      
Hamcurl      
145   1x8   
145   1x7   
145   1x5.5   
140   1x6   
140   1x4.5   
130   1x4.5   slow
120   1x3.5   slow
      
inplace Lounge with dumbell      
60   3x6   
      
Hang Clean      
135   3x6   
      
      
Knee Kick to chest      
4x8      
      
metatarsals Pain on top of foot, No more plyometric for a coming 3 weeks or so
(http://3.bp.blogspot.com/_S1Zg1_V744M/S6P-e2ZKA4I/AAAAAAAAAbw/5UUi5CE4HwY/s400/mortonsfigure1.gif)

the sore pain is at point A (top of my foot connecting to 2nd toe...
and at point C is where i had developed some hard thick skin...

back in the days i had some electric shock nerve pain at the left leg..., it was like half a year ago at least...
it was at that time that my toe have slight sore pain... seen the doctor... and it said.. i should just rest it out.


recently the pain get a bit annoying and more serious.. and now even my right leg have similar pain at the same toe.

any vertical trainer have similar experience?  is rest the only thing i can do?

I discovered When i try to flex all the toe upward toward my shin, my 2nd toe.. is the only toe that wont flex up as much as the other toe.....  :uhhhfacepalm:

in terms of high impact exercise, i only do a 1.5 hr plyometric session... per week...
      
150521   Jump Manual Strength Session   (starting to Lift light but focus on Explosive
Squat      
45   1x8   
135   1x5   
185   1x5   
225   1x8   
245   1x8   
245   1x6   
225   1x8   
205   1x8   
185   1x8   
      
HangClean      
145   3x6   
      
Calf on Leg Press machine      
360   1x8   
480   6x8   
      
inplace Lounge with dumbell      
65   3x6   
      
Hamcurl      
150   2x8    
150   1x7   
145   1x7   
130   1x7   Slow Set
120   1x7   Slow Set
      
Deadlift      
95   1x7   
185   1x7   
275   2x8   
      
Knee Kick to chest      
4x8      


Started to do 1 or 2 reps of Stand Still vertical jump inbetween heavy lifting as suggested by jump manual to keep the CNS high and no Grinding  lift      

160526   Jump Manual Strength Session (Continue to go light and explosive   
Squat      
45   NA   
95   1x4   
135   3x8   Explosive
185   1x8   
185   1x6   
135   1x7   Slow Set
95   1x8   Slow Set
      
Calf on leg press machine      
430   1x8   
520   1x8   
570   4x8   inward/outward
      
DeadLift      
135   1x8   
225   1x8   
275   2x8   
275   1x7   
225   1x5   
225   3x4   
      
Hamcurl      
150   1x8   
150   1x6   
140   1x8   
135   1x7   
135   1x6   Slow Set
120   1x5   Slow Set
110   1x6   Slow Set
      
inplace Lounge with dumbell      
70   3x6   OVERKILL
      
Hang Clean      
145   3x6   
      
Knee Kick to chest      
4x8      
      
      
140604   Jump Manual Strength Session (Even Deadlift is lowered in weight)   
Squat      
185   1x5   
205   1x6   
225   5x8   
      
HangClean      
155   3x6   
      
Hamcurl      
140   1x8   
145   1x8   
140   3x8   
140   1x4    
      
Calf on Leg Press machine      
360   2x8   tough
480   3x8   
      Slow Set
inplace Lounge with dumbell      
45   3x6   
      inward/outward
Deadlift      
135   2x7   
205   1x8   
245   3x8   
      
Knee Kick to chest      
4x8      
      
140612   Jump Manual Strength Session   
Squat      
45   1x8   
95   1x6   
135   1x4   
185   1x4   
205   1x8   explosive
225   2x8   
225   1x6   
225   1x5   
225   1x8   Slow Set
205   1x5   Slow Set
185   1x5   Slow Set
      
Calf on leg press machine      
250   1x10   
340   1x8   
430   5x8   
      
DeadLift      
135   1x6   
185   1x6   
225   1x8   
225   4x8   Explosive
      
Hamcurl      
145   1x8   
140   1x8   
135   1x8   
130   1x8   
130   1x4.5   slow
      
inplace Lounge with dumbell      
50   3x6   
      
140618   Jump Manual Strength Session   
Squat      
155   2x8   
175   1x5   Explosive
225   1x8   Explosive
245   1x7   
225   1x7   
225   2x8   Good
225   1x7   Slow Set
205   1x10   Slow Set
      
HangClean      
165   1x6   ok
   1x4.5   
   1x(3+3)   
      
Calf on Leg Press machine      
270   1x10   
430   1x8   
480   5x8   Inward/outward
      
inplace Lounge with dumbell      
50   3x6   
      
Hamcurl      
150   4x8   Seems like the only thing improving
130   2x8    
      
Deadlift      
135   1x6   
225   1x8   
265   1x8   not fully down
225   4x8   
      
Knee Kick to chest      
4x8      

========================
Resumed lunch basket whenever there is no rain on weekdays (did it for a few weeks already):
Routine as follow:
- Foul Shot x 10 

- Base line to Foul line 1 2 steps catch and shoot:
Inside pivot x 10 each side

- Max effort jump x 6

- Base line to Foul line 1 2 steps catch and shoot:
Outside pivot x 10 each side

- Max effort jump x 6

- Base line to Foul line 1 2 steps catch fake shoot, cross step drive in for layup:
inside/ Outside pivot alternation x 10 each side

- Max effort jump x 6
=============================

Vert is Sad when i first started lunch basket,  I guess i had my peak during my honey moon when i was leaving my ex-company, focusing in vert training hard. Since I had started my new job and new member arrived in family, I had stopped weekly basketball training but keeping up with the weekly jump manual plyo every sunday morning (talk about discipline, lucky I have a crazy partner who is willing to do it with me).  To make it worse, the foot pain caused me to stop weekly Jump manual plyo...for 3 weeks or so....

Luckily, not sure if it is run up approach improved or watever reason, my vert is coming back slightly, and i am pretty sure this rim is higher then 10'...
For Record:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=73577&d=1403596673)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 27, 2014, 11:59:45 pm
Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend

Test vert slightly at lunch today:
Video->

https://vimeo.com/97911105 (https://vimeo.com/97911105)

my vert... decreased.... officially  :-[

As stated in my previous long update, vert decreased, and i was seeking help from pal in adarq.org.  Raptor, that dude who constantly make fun of me for pass decade decide to help me out.  :highfive:
I never blame him as I totally know where his "I already gave u up" feeling came from.  Still the same scooby as I am, willing to try and always keep my learning hat on.... I had decided to follow his suggestion.
(After all, I had been on jump manual (A by weekly routine) for more than 6 months, time to try some new things i suppose)

Raptor and I sort of confirmed I am Quad dominated after I described my optimum Depth Jump height test experience. He is suggesting me to train my glute and learn how to activate it more during jump.  I call the following "Raptor Working on Your Glute Routine" :)

Yes, the depth jump should be quick but the general consensus for 2-leg jumpers is that that comes second to the height attained. So the height you get on them should be the primary concern, and the quickness of the jump should come into a close 2nd place.

But considering what you're describing, you sound like you got more and more and more quad dominant as time went by. That's not necessarily bad news (a lot of the great dunkers are kind of quad dominant, even Derrick Rose was very quad dominant) but it's not good news either.

A different approach for you to consider is to do a lot of hip dominant movements. If you choose to squat, go for a low bar squat. Also do posterior chain assistance work where the emphasis is on the hip extension part of the deal. Think glute-hams, hip thrusts, reverse hypers etc. If you have enough money, buy a kettlebell (say, a 24 kg one) and do KB swings daily in your home. Make sure they are hip dominant, basically a hip hinge swing, not a squat swing (or else you're defeating the purpose of the exercise itself).

In terms of plyometric work, I would go with hip dominant plyos. What are these? They are bounds. It doesn't have to be 1-leg bounds. For you as a two leg jumper, you could go with 2-leg bounds for length. Just do these. They are more hip dominant than depth jumps (which are quad+calf dominant) and will teach you over time to use the hips better.

After you get good at 2-leg bounds for length, you can alternate in between 2-leg bounds for length and 2-leg bounds for height. The hip potentiation you get from doing the bounds for length will carry over a bit in the 2-leg bounds for height.

Check this post out by Lance:

http://www.adarq.org/lancests-performance-blog/some-jump-plyo-explosive-strength-workouts/

So, if I were to personally train you, my program for you would be this:

2 strength days, 2 plyo days



Monday: Strength 1

Low bar squat: 3x5 (use a weight that makes the last rep of the last set difficult. the other reps should be medium-difficulty (definitely not slow grinders) - increase weight when the last rep of the last set is still pretty fast);

Hip thrust: 3x10 (use the same weight rules as for the squat);

Calf raises: 3x12 (same weight rules);



Tuesday: Plyo 1

Dynamic warm-up

50m accelerations x 3 (gradually build up speed in a relaxed manner, don't go all-out)

(Double leg bounds for length + Double leg bounds for quickness) x 3 x 20m - Do one set of bounds for length, then do a set of bounds for quickness (where the length is not that important, but the ground contact time is - so shorter bounds, but less time spent on the ground). Repeat this cluster 3 times. Rest as long as you need in between sets.

Donkey ankle bounces: 3x15

Stretch



Wednesday: Active rest - go play some ball, do some easy running, even try some jumps if you're fresh enough, BUT DON'T GET FATIGUED. Remember, it's REST day. So go and play around a bit but at the first sign (or even before) fatigue, go home and stretch and recover.



Thrusday: Strength 2

Deadlift: 3x5 (work up to a heavy set of leg-driven deadlifts (don't use your back to lift it, it won't help your athleticism) and then take 10 kg or so off the bar and do 2 more sets of 5);

Natural glute-ham raise: 3x6 (put a lot of padding under your knees (aerobic mats, spounges etc) and use as much assistance with the arms as needed);

Calf raises: 3x10 (use a heavier weight than on Monday, advance when the last rep of the last set is still fast, DON'T BOUNCE by the way - do them completely under control, slow eccentric, fast concentric, pause at the top and bottom);

Stretch



Friday: Plyo 2

Same as Plyo 1, except you measure your 2-leg bounds instead of doing them for 20 meters - you do 6 2-leg bounds for length (per set) and put a cone on the ground, and measure the distance. Note that distance and the next time you do Plyo 2 the next week measure the distance again and put that cone back there at your measured PR. Try to beat that PR as you advance through this program.

So you will do:

Dynamic warm-up

50m accelerations x 3;

(6 2-leg bounds for length + 20m 2-leg bounds for quickness) x 3;

Donkey ankle bounces: 3x15

Stretch



That's all.

If you do this, which is a much more hip dominant workout than what you've done over the years, you should see some improvements. You just gotta keep at it and believing in it. It also has a low enough volume (vs what you've been doing lately) to allow you to actually adapt to the stimulus instead of getting injured. In terms of stretching, stretch the quads and hip flexors daily, preferably a few times per day if you can. This will allow you, over time, to engage the hips better.

But if I see you say in 3 days that you're doing something else (assuming you agree to do what I layed out here in the first place) - then all my time spent to write this has been in vain.

Finally, every 4th week cut the strength work to 1 set instead of 3 for the squat and the deadlift, and for the plyo days go and try to dunk. I don't care what. Tennis balls, whatever. See if you made progress in your jumps.

As time goes by doing this program, you're going to get more specific and try to dunk more often (hopefully with a more hip-driven jump) while decreasing the amount of plyometric work (bounds).
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 28, 2014, 12:03:25 am
140625 Raptor Working on Your Glute Strength 1
Cross posted
Yo raptor.. Quite sad the fourm went down and some messagse along with my LONG list of training update is gone in the journal session.

Anyway Just  did  my FIRST raptor suggested Routine yesterday for the first time.
I got to say, I had not done such short easy session for a long time ( consider the jump manual routine is LONG and heavy)

Try to Low bar squat for the first time... and woo.. my wrist hurt.  And the bar only moved lower/back 1 inches only.  It just happen my powerlifting old coach is at the gym also, and he gave me some tips on how to Low bar Squat.  He told me to Lean fwd more.. so the wrist will have less pressure...  I did find that the weight felt lighter when I squat in this new position.  Not sure if I did activate more Glute though.
Started light and did like 5 or 6 set (as i am trying to find working weight with this new form... testing around)
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=73723&stc=1&d=1403850172)

as for the Hip Thrust,  I did it with the Smith machine... as all the bench is fully occupied.  I started with just the bar... adding 20lbs.. and leading to using 45lbs Plus  to avoid Thrusting the bar up the track in the air.
Did like 5 or 6 sets with some testing bench position fooling around thrusting the bar up the sky... :trolldance:

Not many people do this exercise.. and even lesser people do it on the Smith machine... so I am getting some attention. as u see in the pic i post... I was on testing phs if u notice the 2x 10lb plate.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=73724&stc=1&d=14038501722)


Although I am not Dead tire after this session, I did sweat quite a bit, and I did felt my muscle working.


Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 28, 2014, 12:07:15 am
140627 Raptor Working on Your Glute Plyo 1
Skipped a day yesterday due to busy schedule... but whatever bullshxt reason is all excuse...  so today..

At 11:30 pm
i went to the park with rubber matt to do my plyo 1 session.

Doing the 50m acceleration felt great on my Adidas boost on the rubber mat,  Bouncy to the max. it really feel good, No max out speed as suggested.
(make me wonder y on earth i do those 1.5 hr plyo on concrete floor, Well I know why, caz the park is packed with kids usually.. it is 11:30pm now.. thats y I can use the park)

had not done 2 legged bound for near a year. and I sort of lost my touch.  I walked 20 big steps  to measure 20 M approximately.
For Distance, I bounded about 7 times, but the Landing is always choppy with a mini hop before i can take the next bound.  I felt my Knee is sore right after each set... (i never had this problem before... i am getting farking old may be...) 
For Speed, I bounded about 8 to 9 times for the same distance, and landing is much smoother as I did not go for extreme length..

Donkey Bounce is not new to me also, did it in BoinVert before... Not sure if i am doing it correctly.. as my phone is out of battery so i can not really video cap for review.

Finished everything in about 30 min. At 31C degree, I sweat like a mad... I am swill sweating 15 min after I finish shower...

Recap:
For some reason, I am still feeling I am using my QUAD to bound, especially when i felt my knee is sore... i am not sure if I activate the glute enough during my bound.
Donkey bounce is loud with clapping floor ankle strike, and i am doing it leaning on a bench on concrete floor... I hope it is ok.

Sweat like mad and a very easy training session... compare to before... isn't plyo session suppose to be EASY and keep u feel fresh Post workout?  um.. I hope this can take me to the next level.
Title: Re: Scooby 2011 Journal
Post by: LBSS on June 28, 2014, 01:49:26 am
scooby i didn't read all that shit and i'm a little drunk, but keep doin' you, brother. keep doin' you.
Title: Re: Scooby 2011 Journal
Post by: Raptor on June 28, 2014, 06:38:35 am
Hey, nicely done. Yeah, in the 2-leg bounds I get a lot of quad load as well, and also a "very positive" shin angle. So it definitely looks really quad dominant. But at the take-off point, you still have to push those hips forward with power, and that's paramount. Just don't go overboard.

I can relate to that double-bounce on the landings. It happens to me when I do 2-leg bounds for length while barefooted. It seems that it's a strength issue for me, and I let the passive elements take in the shock and "bounce" on every landing.

If anything, try to be smooth, don't CRASH, even if it means you're going to go shorter distances.

It's nice that on the speed bounds you did better, so you're capable of it.

Keep doing what you're doing and consider getting a kettlebell. It's about ~100$ here in Romania, at 24 kg, and you will have it for your entire life if you don't drop it or something.

For the donkey ankle bounces, you should be extremely quick and WITHOUT loud noises:

http://www.youtube.com/watch?v=z7Y51Gk7klQ
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 02, 2014, 01:07:25 am
140630 Raptor Working on Your Glute Strength 2
Deadlift (3x5  but was warming up and testing working weight)
135   1x5   
205   1x6   
275   1x5   good
315   1x5   bad grind
295   1x5   good
275   2x5   take off some weight as suggested

Glute Ham Raise
3x6
My partner for some gay reason, is not able to HOLD ME steady especially when i am near the ground.  I asked him to SIT on my in the rest set and finally FELT the FULL benefit of this movement.


Calf Raise using a DIFFERENT leg press machine  (the one with angle changing)
290 x 10
310 x 10 (Not able to Point my toe fwd
250 x 10 able to hyper extend
270 x 10  Same

140701 Raptor Working on Your Glute Plyo 2
Did it at 11:40pm , 20 min before World Cup Final 8 Argentina vs sweden.

Acceleration 50M x3   FEEL good, I think i ran closer to max speed today compare to last time.

2 legged Bound for distance with measurement Alternative with Speed jump at 20 m
(each rubber box on the floor is 50cm)
Set 1 38 boxs + 13 cm
Set 2 38 boxs + 40 cm
Set 3 33 boxs

Not sure if I Messed up my measurement by miss counted the 6 jump as required,  or may be I just got the extra few meter by Bad landing with mini hop 6 times.
Dont understand how the last set is so much shorter, will focus and measure again in the next bound session.

Donky Bounced
3x15
this time i video capped my self. will post it later today.

PS.  Doing this exercise on rubber park is superb, I should had done this with the jump manual back in the days;  This took me little over 30 min with rest and stretch... I do not feel tire at all, but at 30C+  these jump session felt more like a Sweat Training then Jump Training.

PS again.  48 hrs post Strength 2, (12 hours post Plyo2). Leg felt tire, my partner felt the same also... I thought Jump manual had kept me in good shape... but i guess GLUTE HAM raise activated things i had not used before.

Update complete, Time for Lunch Basket.
Before i go, this is the video of last Sat League game:
One Qtr. with like 4 mistake/ turnover on me.... i sucks (Won't Post my number here... but u can guess who I am..).
https://www.youtube.com/watch?v=tgow0Df2J3M
&
https://www.youtube.com/watch?v=pZnns4UDHGM
Title: Re: Scooby 2011 Journal
Post by: Raptor on July 02, 2014, 05:31:52 am
Very nice man.

So how many jumps (bounds) did it take you to cover 20 meters in the 2-leg bounds for length?

The next time you do the bounds do the PR bounds attempts (we are cycling the 20m with the PR bounding). I got 11.0 meters on 4 bounds the last time I did them, so you could compare to what I got.

So the next time I go to do them, I put a cone at 11.0 meters and try to beat that PR. I actually put two cones: one for that particular day's PR and the other for the all time PR.

If my day PR gets or is 5% less than the all time PR, then it must mean I'm overtrained.

Say your all time PR is 10 meters. 5% of 10 meters is 50 cm. If you can't get to 9.50m on each of your reps (4 consecutive bounds) then you're overtrained and you should stop and get better recovery. Do the workout some other day.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 03, 2014, 11:04:47 pm
Hi raptor,
I was Walking big step to estimate length with the 20m distance so i wasnt accurate
Now that i measured each box is 50cm, i can count exactly how far is 20m.

so i will get accurate measurement next time i go bound.
i imagine i need 7 to 9 bound for the 20m.. depend if i go for quick or length.

however.. the bad landing from Lengthy bound have issue.  Imagine I mini bounce 10 Cm per bound.  after 8 Bounds... I will have an additional 1M from cheating mini bounce landing..
this will really affect my so call Trying to beat previous PR goal..
Title: Re: Scooby 2011 Journal
Post by: Raptor on July 04, 2014, 04:18:54 am
Well... just try your best to limit that. Try to land a bit softer and with less noise, that will keep you from having these "stiff bounces".

Just make sure you land safely, first and foremost.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 06, 2014, 11:35:35 pm
141704  Raptor Working on Your Glute Strength 2
Squat Low bar
45   1x6
135   1x6
185   1x6
275   1x5
295   1x5
305   1x5

Hip Thurst On Smith Machine ( All bench is occupied )   
95   1x7
185   1x7
185   1x8
165   2x8
   
Leg Press with this new machine (same as last week, the angle changes when leg is extending (felt like calf is better activated on this machine)
120   1x10
300   1x10
420   2x12


140705 11:30 pm  Raptor Working on Your Glute Plyo 2
Bound alternation (distance and Speed)
20 M took about 7 bounds.  As I try to minimize landing mini bound with control, my distance decrease, and to keep thing smooth with out mini bound pretty much mean i have to preform the 2nd Bound smoothly back to back with my initial landing.  This lead to my TARGET for Distance... end up being near to Bound for Speed.
anyway, I took a video of both bounds.. and hope to put a side to side comparisons clips on for fun.

Did the Donkey Bounce on a Metal Bar, and Sweaty me is sliding around, end up holding the bar with my hand, elbow tucked by the chest and putting my chin close to it while bouncing. (video capped also)
 
Slipped in Leg raise while hanging on the monkey bar. 3 set of 10 after each Donkey Bounce.

Missed first 30 min of World Cup (started at 12:00 mid night) and Argentina scored in the first 10 min... which i missed. :uhhhfacepalm:

140707 Basketball League Game..Golf style team
Being the starting Five, and only played 9 min of the first quarter.. and got sat down for the rest of the game.
Drove hard on right, got a Foul (rare for slow boat like me) Missed both foul shots  :uhhhfacepalm:
Drove hard on the right again, and got call traveling.
Ai.... lucky I only spend 2 hrs for this along with travel time...10 min of game time.  I better off spend time with family instead.

P.S. Lunch Basket continue under the son at noon at 30C +, Manage to preform max effort jump 2x6 per day.... along with catch and shoot x40 and catch and drive in lay up x 20 each day.  (Seriously hope this will not OVER train me.)


Very nice man.

So how many jumps (bounds) did it take you to cover 20 meters in the 2-leg bounds for length?

The next time you do the bounds do the PR bounds attempts (we are cycling the 20m with the PR bounding). I got 11.0 meters on 4 bounds the last time I did them, so you could compare to what I got.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 14, 2014, 06:44:21 am
140709 Raptor Working on Your Glute Strength 2
Deadlift (3x5  but was warming up and testing working weight)
45     1x8   
95     1x6   
145   1x5   good
195   1x5   good
215   1x5   good
(I think i am lifting way too light for day session

Glute Ham Raise
5x6
MY Gym Partner is STILLL unable to securely hold me, slight leaning fwd at the FINAL angle.. made this exercise LESS effective.

Leg Press with this new machine (same as last week, the angle changes when leg is extending (felt like calf is better activated on this machine)
260   1x10
300   1x10
340   1x10
360   1x10

Feeling better..

140712 Raptor Working on Your Glute Plyo 1  at 12 AM ...
Dont ask me why I did it so late... busy schedule with life... but I don want to skip any more.
The 3 set of Double leg Bounding (Distance/Speed) is getting getting similar. 
May be I am trying to Land better.... so I end up Jumping Higher instead of Further to produce better landing (when i am trying for distance).  But I try to Reset for 1/3 of a sec before jumping again for distance.

However, when i jump for speed, the result is seems to be quite similar, the plyometric strength might help me get further than the Distance focused slow jump.  So 3 sets is gone just like that. 

I did an extra set of DISTANCE focused bound, and this time.. I still paused but I Farking Force myself to extend my Calves and seems like i am getting a better workout.  (Take home from today is, REMEMBER TO triple Extend!) 

Still Got the Donkey Bound mixed with Hanging Leg raise before I end the day.

140712 League Game
The main center is not here, so i got like 3 qtr of play time.  Made 2 baskets but nothing to be proud of, still rushing after i got the ball, not able to preform any of the POST move or shooting i practice everyday at lunch.  Still rushing like a fool whenever ball is in hand.  HIGHT LIGHT OF THE GAME, i missed 5 foul shot out of 6, and at the end the game was lost by 5 pts.


140714 Lunch Basket
I don't usually document my routine lunch basket... but the shame of last game made me focus on Shooting FT. 
Record for today: 38/102
And I took out the measuring tap and found out.... the Farking RIM which i thought is HIGHER then normal.... is in fact OFFICAL 10'.

 :uhcomeon:
All this time since i moved to this court... i thought the rim is higher... so my jump is still good.... is FALSE.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=74522&stc=1&d=1405334592)

Now the World CUP is finally over, SLEEP MORE eat LIGHT and GET IT ALL BACK AND MOVE EVEN FURTHER ...
for your own sake!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 18, 2014, 07:18:38 am
120715 Raptor Working on Your Glute Strength 1

Squat
45   1x8
135   1x5
205   1x5
215   2x5


Hip Thurst on Smith
135   1x7
185   3x10


Claf Raise on new leg press machine
420 1x10
400 2x10
420 1x10


140717 Raptor Working on Your Glute Plyo Day 1
did at 1230am... caz baby refuse to sleep.. from 11 to 1230..
i ran down... do complete my session anyway.
Same old..
double leg bounce... does not feel right today..

can not feelt the MAX effort during the Length focsued jump.
and the Speed focused felt werid also..

I did an extra Set.. hoping i can get the feeling back.

Added leg raise inbetween donkey bounce
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 06, 2014, 05:12:47 am
Massive update trying out BB code table generator:
=====================================
140723 Day A140731 Day A
Squat
Squat
95
1x8451x5
1852x51151x6
2952x51851x5
3251x1 (hard)
3053x5
Hip Thrust on SmithHip Thrust on Smith
1351x81351x9
1852x102052x10
Slight Pain no padding
Calf on LegPres MacCalf on LegPres Mac
4202x123601x12
3601x12 (Full Ext)3802x12
================================================
140728 Day B140805 Day B
Deadlift
Deadlift
1351x51351x6
2051x62051x6
2951x53152x5
3351x1 (hard)3151x4
3153x5
GHR3x6GHR3x6
Calf on LegPress MacCalf on LegPress Mac
3601x103803x10
3803x10


Completed 5 weeks using Raptor working on your Glute routine.
(no significant weight increase in lifting, but I did try to focus in Explosive lift as much as possible... so lighter is suppose to be ok)

Had been doing Bounding session in=between every strength session.  Often in mid night.. after settleing down all the work and family stuff.

Exercising in the park at night is nothing new, I seen some girl try to lose weight doing half an hour of rope jumping.  and those rubber surface is so good make me feel like how DUMB i am.. when i was Jump manualing on concrete for months. 

On one night... I was lucky enough to encounter the unexpected.   At first.. I thought I heard/scared some Mouse while I am Donkey hopping...  later on I found out it was not mouse... it is some young couple having a good time at the park.... while the girl is donky bouncing on top of her bf on a bench 5 meters away from where i am Donkey hoping. 
 :trollface:

Back to vertical topic,  although my Bounding movement is much smother and faster than before, 2 legs jump max reach had not improved. 
But for some reason, I was able to suddenly  touch the rim with a single legged run up.  This had never happened to me before.  May be it is the lay up drill I have be doing for months, or may be it is the GLUTE activation as Raptor is making me work on.   

Whatever the reason, it is a positive thing!
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 06, 2014, 06:19:00 am
Great!

Now we have to see where you stand. It would be great if you could film what I'm about to write.

So, the plan for the next week is take some time off. Say 2-3 days doing nothing.

After that go to the track and after a thorough warm-up, do 5 broad jumps. 30s-1 minute breaks in between attempts. Write down the best result. Rest ~5 minutes then:

Then do 3 sets of 4 2-leg bounds for length. MEASURE the distance and establish your PR (take the best of the 5 sets). Write it down and post it here (obviously). For example, my PR is 11.05 m. So, take a measuring tape with you and check it out. Then rest ~5-7 minutes, just relaxing, shaking up easily around, getting rid of all that tension.

Then, do 5 standing vert jumps (pause 30s-1 min after every jump) to the rim and see how high you get. Note that in your log (say, 5 cm under the rim, or 5 cm over the rim). Note the best jump. Then relax and shake your arms and legs, get loose.

Then do 5 max vert jumps TRYING TO KEEP YOURSELF relaxed and FAST. Try to be loose and try to be fast. Get power only at the end of the actual jump. Note the best jump (same rules - 30s to 1 min rest in between attempts). Rest some ~5 minutes again after this.

Then do 5 max vert jumps the way you normally do them. Don't think of anything - just jump maximally like you normally do. Write down your best jump.

Finally, try one leg jumps. Same rules - 5 jumps, write down the best attempt.

That's all. Stretch and go home and recover.

2-3 days later go to the gym and do this:

High bar squat - work to a heavy high bar squat, (very) close to your 1RM. Basically max out and see what weight you come up with. Write that down.

rest ~5-7 minutes, get loose and relaxed

Hip thrust - work up to a top set of 5 with perfect form (if you can't hold each of the 5 reps at the top for 2 seconds, the weight is too much. If you can't achieve hip hyperextension, the weight is too much). Write that PR down.

Deadlift - max out, and stop only if you can't lift the bar or if technical failure occurs (you start lifting with your back). Write that down.

It would've been great if you could've done cleans or snatches, but your form is not good for you to do them.

So, to recap, your next week would look like this:

Monday: REST

Tuesday: REST

Wednesday:
Thursday: REST

Friday: REST

Saturday:
FILM all of them if you can. Then once we get this information, we'll plan further along.

In terms of maxing out, here's a template example:

Squat:

20 kg x 5 reps, 1 minute break
20x5, 1
60x5, 1
80x3, 1
100x2, 3
120x1, 3
140x1, 3 (hard)
150x1, 5 (squatmorning, technical failure, doesn't count)
145x1 (very hard, grinding rep, but good form) - This is the PR

Hip thrust:

60x5, 3
90x5, 3
110x5 (last rep you couldn't get hip hyperextension or hold a 2 second pause at the top) - this is the PR

Deadlift:

20x5, 1
20x5, 1
70x5, 1
100x3, 1
120x1, 3
140x1, 3
160x1, 5 (pulled with the back quite a bit, technical failure, try a lower weight)
155x1 (good form, this is the PR)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 12, 2014, 03:10:01 am
for the record.....

http://www.youtube.com/watch?v=tfE48fNGnU0
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 12, 2014, 05:52:48 am
Those jumps at 5:27 looked REALLY good... they looked different and definitely higher.

The hip thrusts at 6:30 are much better as well.

Now you just have to take the tests I gave you for this week.
Title: Re: Scooby 2011 Journal
Post by: LBSS on August 12, 2014, 09:43:03 am
A+ vid, best anyone's posted on here since adarq "retired" and made all his old vids private. inspirational, i want to go jump RIGHT NOW. but i am at work and a bunch of snotty children are running around on the court right now anyway.
Title: Re: Scooby 2011 Journal
Post by: Coges on August 12, 2014, 08:28:08 pm
Cracking video. Very motivational.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 14, 2014, 06:19:16 am
120814 Gay Week
The whole week is raining, we even get the RED rain warning..

Monday is the only day I shoot basket at lunch...

today is Thursday.. I am suppose to go do the Bounding Test.. but guess what, I am late, and I do not have the measuring tap with me...
I am so piss.

anyway.. i shoot around and did this instead.

 :gtfo:

 :trollface:

https://vimeo.com/103413113


If I Test Bound tonight... I wont be able do the lift test as Raptor suggested....
A week is wasted..
 :pissed:
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 14, 2014, 06:23:50 am
Not bad. Why don't you try some two handed jumps, and try some left handed dribbles on your approach. It will be very difficult initially (as it is for me) but you'll start to see benefits soon enough.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 19, 2014, 06:09:08 am
140815 1 RM Test for Raptor (all in Lbs)   
Squat   
45   8
135   4
205   3
225   3
245   3
295   1
365   1
375   1
395   Fail
   
Deadlift   
135   6
225   3
295   2
335   1
385   Fail
355   1
365   Fail
   
Hip Thrust on Smith   
135   5
185   3
205   3
235   4
275   1
325   1
345   1
395   1

Most of the set rep is video capped. Will compile it and upload it .... soon ( I hope by tomorrow)

PS... it is raining hard every day for near a week... so i am not able to do bounding test.  I hope I can do it this week..
So busy with work lately...
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 19, 2014, 09:18:37 am
So we have this:

Squat: 375
Deadlift: 355
Hip thrust: 395

What is your bodyweight?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 20, 2014, 08:03:19 am
Still raining today.
And i just weighted myself naked at 177lbs
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 20, 2014, 09:41:58 am
Assuming everything is OK, we have this:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift
395/177 = 2.23 hip thrust

All very good strength numbers.

Just two more things before we revise the program:

1) Post the videos of the lifts so we know you're actually hitting depth on the squats, you're actually pausing at the top and hyperextending on the hip thrust and you're lifting with your legs on the deadlift.
2) Plug in your jumping numbers after you test them.

The plan after this is more explosive gym work for a while, and then doing these same measurements once again and see if your explosiveness has increased.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 23, 2014, 01:52:53 am
Took the Saturday morning to Compile 1RM video
http://youtu.be/L0Hd3e59dgI

http://www.youtube.com/watch?v=L0Hd3e59dgI
Finished the Bounding and vert test last thurday. no time to compile video yet.

Please hang in there for me raptor..
Real busy with life lately.
Title: Re: Scooby 2011 Journal
Post by: LBSS on August 25, 2014, 12:08:53 pm
 :highfive: :highfive: :highfive: :highfive:
Title: Re: Scooby 2011 Journal
Post by: aiir on August 25, 2014, 01:14:44 pm
Your lifts numbers and body weight ratios are great... I'd have someone confirm this, but the form on the deadlifts/squats seem a little shaky to me? For the squats, it might just be the angle the video was shot at, but you definitely round your lower back on some of those deadlifts. The 355 max looked good to me, which means that it's probably just forgetting/not paying attention instead of lack of ability or something else.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 28, 2014, 06:32:25 am
140821 Max Effort Jump Test for Raptor
Today is Aug 28th, I am extremely busy this 2 weeks, I pretty much not able to play ball or preform any Jump. Either the weather is bad or I am busy with work.

 I took one lunch time.. rush out and did all the test raptor suggested.  I end up could not finish in time.. and not able to take shower due to lack of time and have to wipe myself clean in the office washroom.

After that test... I was fully occupied with work and home... and it took me exactly one week to compile this video log.
I wish i can resume training in sept.  Which is around the same time Raptor give me new instruction.
http://youtu.be/R07v5uEL_Gw
http://www.youtube.com/watch?v=R07v5uEL_Gw
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 28, 2014, 08:44:41 am
Good stuff scooby...

For the broad jumps, I like your hip hyperextension. That's good news. The two leg bounds were pretty quick as well, and long too. For the standing vert, you were really quad dominant (vertical back, knees going forward). The next time you try doing SVJs, try some hip dominant ones as well (hips pushed back, chest lowered forward a bit).

For the running 2-leg jumps, try looking at the rim for pretty much the entire time. You're looking down => a lot of quad load and energy loss. Try to look at the rim. Check out ~ 3:15 and see how you can improve that. Frankly, the relaxed jumps looked better to  me than the regular ones.

For the one leg jump, you collapse at the knee. You need to keep that knee stiff and load the hips like in a straight-leg one-leg Romanian deadlift (maybe a good exercise for you to try). You could also try a one-arm swing in your one-leg jumps, they should be easier to do right.

Anyway, now that we have this info, we can continue to build on it.

I will write another post soon with all the info that we've gathered, and what to do next.
Title: Re: Scooby 2011 Journal
Post by: Raptor on August 29, 2014, 05:53:15 am
OK so let's see:

Strength:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift
395/177 = 2.23 hip thrust

Jumps:

Broad jump: 2.69 m
4 consecutive 2-leg bounds: 11.63 m
SVJ,2-leg running jump relaxed and regular, 1 leg jump on camera for comparison later



Now the thing is - how and where do you need to improve? What is the limiting factor in your jumps?

Well, if we look at the squat and the deadlift, they're both at 2x or more. However, the deadlift is lower than the squat. A good sign of quad dominance. The deadlift should pretty much always be heavier than the squat, unless grip issues are the limiting factor. What muscle is more active, specifically, in hip dominant, leg initiated deadlift pulls? It's the hamstrings. In a high bar squat, the hamstrings are pretty much taken out of the movement.

The same hamstring weakness is hinted when looking at your one-leg jumps - a lot of knee bending, quad load, hamstring unload. If this is true, you should also feel "difficult" running in a tall position and at top speeds (you'll find it easier to accelerate than to run tall after you reach a certain speed).

On the other hand, the hip thrust looked pretty good, and you also display some nice hip hyperextension in both the hip thrust and the 2-leg bounds. So the glutes are actually acting pretty good IMO.

Looking at your old clean videos, you still pull in a quad dominant manner. Once again, my hunch is that the hamstrings are weak.

It also doesn't look like the calves are that bad - except for the moment when you plant to jump off two feet and the first leg that you plant has the heel kept on the ground for pretty much the entire amortization phase. Now, that could be a calf strength issue or it could be a technique issue. You need to be able to plant a little deeper and a little offset, as Joel likes to say, in that LR position that you plant into. The first leg that you plant (the left one in your case) must be strong from a deep squat perspective, and the 2nd leg must be "stiff", as in a one leg jump. You cover the first leg by being strong in the squat, but you plant the way you plant right now because the 2nd leg, the right leg, is not stiff enough.

For example, if you look at 3:16 you can see both the left leg (that correctly is planted deep) and the right leg go deep. However, the right leg should be more in front of you in a stiffer, straighter position. The reason why you plant them both deep is because you want to use your strength rather than your "speed"... so the speed you get from your run-up doesn't really translate into vertical momentum. You could gain enough to dunk right there, IMO.

So what do we do at this point? How do we program this? Let's look at the issues again:

1) Hamstring weakness (overall);
2) Try to improve right leg stiffness (obviously, we're going to train both of them for this);
3) Improve technique off two feet (look at the rim at all times, instead of planting looking forward or at the ground);
4) Improve foot function and strength a bit, maybe it could help;
5) Improve overall power;
6) Test and see if this has improved your jumps or mechanics.

In practice, let's do this for the next 6 weeks and test at the end of these 6 weeks. If everything works right, maybe you will dunk (let's hope). Why so optimistic? Because you're already close and because you have the strength - you just need to express it better.

Week 1:

Monday (Hamstring-oriented plyos, try to do these barefooted if you have a track surface, or in running shoes):

Sprint: 3x60m (accelerate aggressively for the first 15m, maintain speed in a tall position, relaxed, for another 45m);
Consecutive 1-2-3 one-leg jumps with high hips: 3x50m (do 1-2-3-jump off one leg, land-1-2-3-jump off one leg etc, trying to prevent the knee from loading - do them submaximally, as low in height (with as little effort or momentum) as you "need" to prevent the knee from going forward - imagine yourself PULLING up instead of pushing through the knee);
Rudiment hops: 2x30m (these are just calf-jumps on the balls of your feet - trying to be very fast, minimal ground contact, going forward, sideways to the left, sideways to the right, and backwards for 30m -  same minimal knee bend - so 2x30m means 2 sets of (30m going forward, REST, 30m going to the right, REST, 30m going left, REST, 30m going backwards, REST for 5 minutes, repeat this cluster one more time)) - do them bilaterally for now (on two feet)

Wednesday (Power):

KB or dumbbell swings: 3x10 (use something like 24 kg for KB, 16-20 kg for dumbbell)
Explosive high bar half squat with 50% ++ Emtpy bar rhytmic jump squat: 3x(3+5) (do 3 reps of high bar explosive half squats with 50% of your full squat 1RM - that is 375/2 = 187.5 lbs, rest 1 minute, then do 5 consecutive rhytmic jump squats with an empty bar, then rest 3 minutes and repeat this cycle two more times)
Romanian Deadlift: 3x5 (start with 50% of your deadlift 1RM, so that would be 355/2 = 177.5 lbs - maintain anterior pelvic tilt, load those hamstrings, use a slow tempo - 5 seconds down, pause just below the knee for 2 seconds, get back explosively (but under control))
One-leg calf raise to big toe raise: 3x10 (slow tempo, put the left foot on the left side of a plate so that the left side of the heel kind of hangs out (so only the ball of the foot is on the plate, the rest of the foot is hanging off the plate), so that when you do the calf raise you will roll to the big toe at maximum ankle extension - for the right leg, do the same, with the foot on the right side of the plate - hold with the opposite hand on something for balance)

Friday (Reactivity):

Sprint: 3x50m - these are maximal sprints, time them if you can;
Low box quick depth jumps:3x5  - use a low box and try to be as quick as possible off the ground. Height of the jump is of secondary importance;
Rudiment hops: 2x30m  (same as Monday)

Then we'll see how it goes.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 02, 2014, 12:05:55 am
I had just spent an hour reading and studying what Raptor just said with some question as follow:

Week 1:
Monday Plyo focus at the Ham
1-2-3 One legged jump  (alternative leg_Will it be similar to this from my old 2007 video
https://www.youtube.com/watch?v=WRfbxpH1SvE @ 1:10
With high Hip? do you mean High Knee kick?
Low in height with no effort or momentum? do u mean High in height but without forward momentum?, pulling up instead of Pushing from knee..(hard to understand but will try), i will try to keep knee not infront of foot.

Rudiment hops, found a sample, do it with 2 legs instead of one, the guy in the video is not doing it fast you said to it fast, should I be doing it fast like in ZigZag (back& forth across the line ultra super fast agility speed or should i aim for HEIGHT and minimum ground contact speed)
https://www.youtube.com/watch?v=lvkQgU7Nr38



Wednesday Power:
Dumbell Swing Sample
https://www.youtube.com/watch?v=aTeBkm2-gQs
I had never done this, I suppose the Key to swing is using the glute to throw up the weight, not using the back... am I Correct?  will need to drill into how to swing.

Explosive High Bar Half Squat
3 rep Half Squat at 187.5lbs, rest 5 rep of emty bar Rhythmic Jump Quarter ?squat, rest 3 min
2 cycle

Romanian Deadlift at 177.5lbs ok
will need to study how to do RomDead correctly

One leg Calf Raise to big toe. ok



Friday Reactivity:
3x 50 m Maximal Sprint
Low box quick  (how low of a box , like the one in my video?
https://www.youtube.com/watch?v=tfE48fNGnU0  @2:48  Green box low, yellow box is little higher

(I just finished an hr basketball match yesterday..I think i can still do the monday Plyo before i sleep tonight.)  I will try to stretch and drink more water in the office)


Btw, the Wednesday power day is quite Short,
Dumb Swing, Squat, Rom Dead, calf raise
Would it be an good idea to add in Leg Curl machine as you point out my hamstring is weak.

Many Thanks Raptor
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 02, 2014, 05:22:21 am
Quote
Monday Plyo focus at the Ham
1-2-3 One legged jump  (alternative leg_Will it be similar to this from my old 2007 video
https://www.youtube.com/watch?v=WRfbxpH1SvE @ 1:10
With high Hip? do you mean High Knee kick?
Low in height with no effort or momentum? do u mean High in height but without forward momentum?, pulling up instead of Pushing from knee..(hard to understand but will try), i will try to keep knee not infront of foot.

Yeah, like that. If you use a double arm swing, like you do in your one leg jumps, it should be better. What I mean by high hips is - try not to bend too much if at all. Almost with straight legs. The power in the jump should come from the posterior chain, glute+ham, NOT quad like you do now. So by keeping the hips high (not lowering into your plant too much) you will prevent the deep knee bend in these jumps, so hopefully they won't be quad dominant. A better description of this would be an explosive hip thrust on one leg, with the quad just sitting there preventing the knee from flexing (keeping the leg stiff).

It's going to be difficult to do right because you've ingrained that quad dominant pattern for so long, but try to limit that knee bend. Jump as SUBmaximally as needed, but still trying to get high. In other words, get as high as possible WITHOUT having that knee collapse forward.

Quote
Rudiment hops, found a sample, do it with 2 legs instead of one, the guy in the video is not doing it fast you said to it fast, should I be doing it fast like in ZigZag (back& forth across the line ultra super fast agility speed or should i aim for HEIGHT and minimum ground contact speed)
https://www.youtube.com/watch?v=lvkQgU7Nr38

For now just do them relaxed (but stiff) - just like he's doing them in the video. As always, prevent the knee from collapsing - the movement should be almost 100% ankle, with no knee or hip contributions. It's a hop, not a jump.

Quote
Wednesday Power:
Dumbbell Swing Sample
https://www.youtube.com/watch?v=aTeBkm2-gQs
I had never done this, I suppose the Key to swing is using the glute to throw up the weight, not using the back... am I Correct?  will need to drill into how to swing.

Yeah, that's the one. Except he's doing them wrong. First off, you should try to hold the dumbbell by one of its ends (one of the bells) so the other one hangs down. So grab it from one of the sides, not from the middle. The movement should be hip initiated (like an explosive hip thrust) and the dumbbell shouldn't travel higher than chest height. From that point on, tension is lost as it goes higher, and it usually promotes arm pulling, which we don't want.

Quote
Low box quick  (how low of a box , like the one in my video?

A very short box. Think something like 20 cm or 8 inches. The jump should be instantaneous in this situation. So you don't load and jump, you touch the ground and IMMEDIATELY go up. This is going to be more ankle dominant, tendon dominant and also promote less knee bend (since you shouldn't have time to bend at the knees).

Quote
Btw, the Wednesday power day is quite Short,
Dumb Swing, Squat, Rom Dead, calf raise
Would it be an good idea to add in Leg Curl machine as you point out my hamstring is weak.

Yeah and there's a reason for that - I want to limit muscular tension - when you do high volume strength work you tend to have the muscles overactive, even at rest. And when that happens, speed suffers, because tension is the enemy of speed. Tension is great at the right time (the time of actual propulsion), but at all the other times it's bad because it directly competes with speed. For speed you need to be relaxed, and for strength you need to be tensed. For power you need to be tensed at the right time and relaxed at the right time. So power takes advantage of both of these mechanisms, if they occur at the right times.

At this point, considering your strength numbers, you're already good at generating tension. It's now a matter of being faster and making that tension occur at the right time, with relaxation occurring the rest of the time. This is also why you do the 15max+45relaxed and 50m max sprints - one teaches you to not be tensed (since you can't reach too much of a max speed after only 15 meters, so maintaining that speed that you got for another 45 is a great tool for this), and the 50m max sprint is a combination of max acceleration (tension) with SOME speed maintenance (relaxation) + some hamstring work + repeated hip hyperextensions (sprinting itself).

So these were the main thought processes in my head when I wrote this for you.

To answer your question though, some leg curls could work. Try to do something like 2x15 with a weight you could do 25 reps with (so very light).
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 03, 2014, 06:50:00 am
140902 Week 1 Day 1 Plyo focus at the Ham
 http://youtu.be/BuV20uc51CY
http://www.youtube.com/watch?v=BuV20uc51CY
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 03, 2014, 07:19:16 am
Nicely done. Eventually, you want to become more and more powerful in the 1-2-3 jumps, while maintaining good form, with more aggressive arm swings and "speed" if you will. But for now, the way you do it is OK. Remember, the most important thing is to prevent that knee from collapsing.

Also, the sprints look pretty good. Try to think "push hard" during those first 15 meters and "pull easy" during the next 45 meters.

The rudiment hops are fine, but when you come sideways you do have SOME knee collapse. Try to be very ankle dominant on them, with locked knees. You won't get very high, but that's not important. Also, remember to do them backwards as well. Take breaks in between each rudiment hops sets.

Title: Re: Scooby 2011 Journal
Post by: xPanDa on September 05, 2014, 07:54:14 am
WOW
THIS GUY IS STILL GOING AT IT!

I've been followings Scooby's Journals, on and off, for almost 10 years?!?! I remember when we were still posting on older forums "Terminal Vertical", "The Vertical Summit"... and chatting on msn back in the day (when it still existed), he is a genuine guy.

I've never met a person so dedicated to the game but yet so crap... But it only shows how much passion he has for the game.
It amazes me how he has so much going on in his life, work commitments, ankle surgery, marriage, baby...yet still never gives up.

This guy is so inspirational he was able bring together and run a bball team of complete strangers. He ran practices, league games and Videos. He also got into Olympic lifts, leading him to power lifting competitions. I also remember you got very close to being one of the most popular Youtube channels in HK.

You have already accomplished so much. I cant wait till you reach your ultimate goal.

like how you always say... BELIEVE IN YOURSELF

cause i do  ;)

Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 06, 2014, 07:01:51 am
140905 Power in the Hamstring in slowmotion
http://youtu.be/hTDHCql0lLE

http://www.youtube.com/watch?v=hTDHCql0lLE

 :raging:


P.S.
Thank for the support Panda.  Giving up so close.. after such a long time.....really hurt..
believe me.... the idea of giving up did appear... but.. I also believe it.... u can't fail if u did not give up....

I am getting closer with help of Raptor.  I give much credit to him.... for any improvement  from this few weeks and onward!
Title: Re: Scooby 2011 Journal
Post by: vag on September 06, 2014, 07:18:33 am
A few things i noticed:

-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.

Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.

Also : YOUR VIDEO EDITING IS MAJESTIC !!!
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 06, 2014, 07:55:21 am
A few things i noticed:

-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.

Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.

Also : YOUR VIDEO EDITING IS MAJESTIC !!!

Completely agree with everything.

In the RDL, I would also keep the bar closer to my legs. In my personal doing of RDLs, the bar is ALWAYS in contact with my legs. That kind of sucks because it has this tendency to scrape the skin off my legs, but if you just softly graze the skin, it's just going to give you a red spot and nothing else. That's why when I deadlifts I wear long pants and when I do regular deadlift I also have some thick socks under my pants (to prevent my shins from bleeding). Also, I actually don't unlock the knee when doing RDLs. I keep the tibia completely vertical and just push my hips back.

To be honest, I don't see any knee movement, for example if I look at 1:36. So... not sure where you see it, vag? To me it looks like only the hips do their thing.

The half squats are indeed too deep. When I say half squat, I mean "specific jumping ROM squat". So more like 1/4 squats. Use the same reversal point as in the following jump squat set, or as in an actual jump to the rim, since we're training for specificity right now.

The DB swings don't look too bad, I like the hip action there, but indeed - if you don't have a kettlebell, they're hard to "grasp" in terms of correct movement with them. Try a heavier dumbbell, try a 30 kg.

The most I liked were the calf raises. You get some pretty awesome plantar flexion in them, better than mine actually.

Keep doing what you're doing. I'm going to look over the program and see if we change anything or not. IMO you should do another week like this and then make slight modifications towards more specificity.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 10, 2014, 06:34:57 am
Thanks for  comment and advice Raptor and Vag.  Will pay attention to those detail in the next weight training session.

140910 Reactive Plyo
Chinese Mid Autum Fest, along with raining day... messed up my schedule.
Last Friday I did the weight training, and I thought I did it with bad from caz i could not felt my Ham working.  2 days later, my hamstring is killing me.. along with my calf.  I am walking with pain the whole Sunday and did do the Plyo as I planned.
Then, it rain and holiday and etc..

Anyway.. is Wednesday and I am here to complete my weekly program.
As documented here:

http://youtu.be/td-458R1Jqg

http://www.youtube.com/watch?v=td-458R1Jqg
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 10, 2014, 07:39:18 am
Ok... let's see...

For the sprints... if these are the conditions you have to run... then that's that.

For the depth jumps - you must be faster than that. Try to be with your hands towards the ground at the time of landing, already. Right now you're with them above your head, then you swing them, and then you jump. That takes time and increases the amortization phase. If you get them down before the landing you can immediately throw them up as you touch the ground and jump immediately. It's not that bad, but I think you could do them a bit faster. Also, drop off your right leg if you plant LR.

The rudiment hops look perfect.




Title: Re: Scooby 2011 Journal
Post by: LBSS on September 10, 2014, 09:52:20 am
yeah what raptor said about the DJs. i'd just add that you should also have bigger amplitude on the arm swing, you're not getting very much power out of it right now. another way to cue it is to think that your arms should already have gone all the way back and be swinging up when your feet hit the ground.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 12, 2014, 08:28:05 am
140911 Hamgstring Power training  session 2
http://youtu.be/ko0a3N0oE_M

http://www.youtube.com/watch?v=ko0a3N0oE_M
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 12, 2014, 12:12:56 pm
Fantastic job, you did all the right adjustments, I love this video. Your body looks really athletic too.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 16, 2014, 10:33:21 pm
140915  So soon it will be ultra Windy and Rainy, well Not Yet!

Video Log 2nd Session Hamstring Plyo
http://youtu.be/5OhGEpZ1l2M
http://www.youtube.com/watch?v=5OhGEpZ1l2M
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 17, 2014, 05:42:56 am
Pretty nice... the one leg jumps look better
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 17, 2014, 06:16:03 am
Thanks Raptor..

The journey continue...

140917 Attempt to jump with better approach.
But fail to improve...

Some mistake in video editing.. excuse the 10 sec black screen there please.
http://youtu.be/-TNYizfZ7qg
http://www.youtube.com/watch?v=-TNYizfZ7qg
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 17, 2014, 06:55:12 am
Hm... there's SOME knee collapse and loss of speed in the modified plant... but keep at it. Also, the arm swing must synchronize perfectly with the take-off, and that takes time.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 25, 2014, 02:49:25 am
140924 Session 3 of Raptro's Reactive  Suggestion

Did the Depth jump with adjustment suggested by Raptor and bro from Adarq.org.
Completed the Rad Hop exercise also.
http://youtu.be/ev7mQhc4Raw
http://www.youtube.com/watch?v=ev7mQhc4Raw

My left foot is still suffering with minor pain (plantar fasciitis?)  Did the Tie ur sock up method though the night 3 days... but not seems to do much.. now icing the bottom of my foot often with frozen coke bottle.

I had a feeling this pain is due to too much calf work from the harsh calf raise and extensive calf hoping exercise.

Paying attention to the pain level.. I can not let it get any worse..
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 25, 2014, 04:48:16 am
 
The 2nd way is much better. There's no need for "CNS stimulation" - you can just use a heigher bench or, if not available, load yourself up with a weight vest if you want to increase the intensity of the depth jump.

But the actual correct mechanics are much more important. And the correct mechanics require a low ground contact time for a myriad of reasons - from more actual tendon contributions, or more use of the accumulated elastic energy, to teaching the CNS to fire quicker.

So that's the reasoning behind being quick on the depth jumps.
Title: Re: Scooby 2011 Journal
Post by: acole14 on September 25, 2014, 08:52:54 pm
Scooby, if your foot is still sore, maybe continuing to do depth jumps onto concrete isn't the best idea??

You're probably right that the extra loading on the calf has aggravated the plantar fascia. Unfortunately, NONE of those things I mentioned will really move the needle if you keep training on it at the same intensity. You need to rest for about a week at least if it's bad. Once it's inflamed and aggravated it takes a while for it to settle down even without training on it, but if you're training on it still then it can just get worse. You've got to really clamp down on the inflammatory processes before real healing can occur.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 29, 2014, 05:36:36 am
140926 Raptors Weight room routine

Dumbell Swing, Quarter Squat and jump squat,  Deadlift with pause and Slow long Calf raise.
Did some arm curl and shoulder work... just because i am alone in the gym.

Thanks Acole for the head up... I rested like 4 days with no activity.. and this dull pain come and go... I sure felt it stronger after the lifting session.
I am being careful.. monitoring the pain and doing calf stretch and massaging the bottom of my foot as needed.

I had not done anything for the weekends and is Monday today, we have wed and thur off this week... so... if i dont do anything on tuesday... that will be 6 days of doing nothing..
will see how things go... tonight and decide.

thanks Acole for ur comments.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 30, 2014, 05:39:20 am
140930
4 days with out any Jump training... with 2 holidays ahead of me..

Very minor dull pain on my left heel still exist..

I wonder if there is any exercise I can do.... while waiting..
Title: Re: Scooby 2011 Journal
Post by: LBSS on September 30, 2014, 09:55:34 am
push ups and pull ups? ISO BSS? hip thrusts?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 08, 2014, 06:17:37 am
Thanks for the suggestion LBSS...  I should had done some single leg exercise at home with my... Never used weight vest and med ball... being occupying with kids all the time at home...

141008 Resumed Lifting
Rested over a week, the Heel pain come and go....it is dull usually.. and some time it suddenly showed up after a long sit or long time no stand.. very annoying.
Google extensively online and seems like Cause is not clear and cure is not easy...
recommended method
- deep tissue calf massage
- foot massage
- roll foot on ball or pin or Ice coke bottle

No ball no lift for nearly over a weeks.  I go back to Gym to do some non impact lift modified raptor suggested routine lightly
Dumbbell Swing
45lbs 1x 10
50lbs 2x 10

Squat
45lb 1x10
135lbs 1x5
205lbs 1x5
245lbs 1x3
275lbs 1x3
315lbs 1x3
355lbs Failed  <--- :uhcomeon:  WTF

DeadLift
135lbs 1x8  (regular)
185lbs 3x5 (Rom Dead 5 sec down 2 sec hold)
Regular Again
225lbs 1x5
295lbs 1x3
315lbs 2x2 Easy (right hand grip have issue)

Raptor Killing ur Calf 3 sec up/down 2 sec hold bottom/top
3x10

Sleep at 3 am.... surfing on the net... Gay as Fark.

141008 Roll Roll Roll your Foot...
I am rolling that in the office all day starting to day.  Muscle is finally sore from yesterday work out.. Good Sign.
Left calf is sore a little (heel pain did not get worse or better).

Lunch basketball training resumed, just taking it easy shooting around, no max effort jump.
Will do more deep calf massage tonight.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 09, 2014, 05:03:01 am
141009 the Heal Pain is worse? or is it just because the muscles is sore

Calf, hamgstring getting more sore from the workout from 2 days ago.  Weird enough, no soreness in the quad at all.
Because did like 3 set of 8 benchpress at 135 lbs along with some arm curl at 35lbs..  my chest and bicept is sore also.


The Heel pain seems to get a little worse.. even though I did no impact lift.  I am pretty sure it is Calf related.
it might also have to do with the light shooting around from yesterday...

May be I should rest up the Calf a bit.. and focus more on core exercise at home for a while.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 22, 2014, 11:45:42 pm
121022  Resumed Lunch basket.

Heel pain on and off.. i thought it got better.. and it came back.. when i woke up this morning..

anyway.. i take easy and shoot around at lunch today.


===================================
141023 .... powerade..
..... no personal time... injury...feeling it might be time to stop...
And then.. I came across this.

https://www.youtube.com/watch?v=10GD9inHQbI

http://www.youtube.com/watch?v=10GD9inHQbI

Train on
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 30, 2014, 12:11:56 am
141021-24 Resumed Lunch basket
Heel Pain on and off and seems like I will have to live with it, It disappear after calf stretch.. but come back after not moving around.
Resumed Lunch basket, just shoot around only.

141027 Return to the weight room with modified Raptor routine (no impact lift)
Lunch Basket consist of shooting around and lay up drill.
Return to weight room at night:
40lb DB Swing 3x10

Explosive Squat (Did not do any jump squat which Raptor suggested)
135   7
50   5
40   4
50   3
20   2
315   2
365   1
315   2*3

Bench Press (added this as Rest session for my leg)
95 3x15
   
Regular Dead Lift (not stiff leg which raptor suggested)
185   10
235   4
255   3
275   2
325   2
365   1  :personal-record:  :personal-record:  :personal-record:
385   Fail
   
2 Leg Calf Raise 3sec up/down 2 sec pause
(doing 2 leg instead of one and hope heel pain can be lessen)
230   3*10



141029 Return to Raptor Suggested routine
Lay up drill 10 from each side
(doing this as warm up instead of Max Sprint  which is suggested by raptor)

Depth Jump Quick rebound focused
3x 5
(in between 1st and 2nd set rest with 10 foul shot,  in between 2nd and 3rd set 6 lay up drill on each side, and finished the last 4 layup after)

Rad Hop
2 x (Front Back Left Right)
(Foul shot x 10 in between set)
Hoping with minimum knee bend.   The Calf seems to be doing fine even those it is sore from the Calf raise 2 days ago.  I counted about 22 hop per direction to finish one full court.

141029 night 5on5 basketball
Regular non serious game, I try to be explosive down at the low post, no more shooting... use body and strength to muscle in attack the basket..or get foul. No more shooting.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 05, 2014, 03:40:39 am
141104 Raptor Routine continue
Warm up by doing 10 inside pivot Catch and Drive lay up from each side.

Depth Jump 3 x 5 
(with Foul shot and dribbling drill inbetween reps /set)

Cool down by doing 10 outside pivot lay up drill catch and drive lay up from each side.

Rad hop  Front Back Left Right full court length  X 2

Low Post Drill.

I am hoping Raptor can tell me what to do next, but seems like he is very busy with some of his own thing these day.

Mean while, I got Vertical Jump Bible 2 in hand.. which i should start reading asap.  If I am unable to get raptor instruction on what to do next... may be VJB2 can help out.

Left Heel pain.. comes and go, but it pretty much disappear every time i stretch my calf doing yoga downward facing dog.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 05, 2014, 03:43:33 am
141105 Lunch Basket

Run to foul line catch and drive lay up:
inside pivot x10 each side
outside pivot x 10 each side

Run to foul like catch and shoot:
inside pivot x 5 each side
outside pivot x 5 each side

Low pose various drill x10 each side.

141105 Gym Session
Gym Partner is like an hour late... I decide to wait for him while Squatting with some newbie side by side.
but end up doing like 5 or 6 set of Jump Squat and could not do any heavy squat today.

Bench Press (waiting for Gym Partner)   
115   2X10
125   1X5
165   1X2
165   1X1
   
Jump Squat   
45   1x10
95   1x8
115   1x5
135   1x5
155   2x5
175   1x4
175   2x5
   
Hang Clean   
115   3x5
   
Deadlift   
185   1x8
235   1x8
285   2x2
335   2x2

Title: Re: Scooby 2011 Journal
Post by: Raptor on November 05, 2014, 05:20:35 am
I don't know exactly where you're at right now because text is all over the place here... I need the thing going on laid out in a very compact way.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 11, 2014, 04:02:51 am
Recap for Rap!

latest Update or modification is highlighted in Blue

Previous Stat:

Strength:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift  (updated PR at 365)
395/177 = 2.23 hip thrust

Jumps:
Broad jump: 2.69 m
4 consecutive 2-leg bounds: 11.63 m


Let's look at the issues again:

1) Hamstring weakness (overall);
2) Try to improve right leg stiffness (obviously, we're going to train both of them for this);
3) Improve technique off two feet (look at the rim at all times, instead of planting looking forward or at the ground);
4) Improve foot function and strength a bit, maybe it could help;
5) Improve overall power;
6) Test and see if this has improved your jumps or mechanics.



Raptor Designed Program (Original program in black, post injury modification in blue)
==============================
Monday HamString Plyo:
Sprint                                    (After Heel Injury , Replaced sprint with light stretching as warmup)
 - 3x 60m
Consecutive 123 Jump              (After Heel Injury , Replaced this with run up lay up drill 10 on each side)
 - 3x50m
Rudiment Hop Front back Left Right
 - 2x 30

==============================
Wednesday (power):
Dumbbel Swing:
 - 40lbs 3 x 10

Explosive high bar half squat with 50% ++ Empty bar rhythmic jump squat:    (Replaced with Jump Squat toward  Explosive squat without swapping light/heavy back and forth)
 - 190lbs 3x(3+5) 

Romanian Dead   (Replaced with Normal Dead lift)
 - 180lbs 3x5  (5 sec down 2 sec hold, explode up)

One Leg Calf Raise to Big toe  3 sec up/down 2 sec hold  (Replaced with 2 legged Calf Raise on Leg press machine but kept the 3sec up/down 2 sec hold)
 - 3x10
==============================
Friday Reactive
Sprint                (After Heel Injury , Replaced sprint with light stretching as warmup & run up lay up drill 10 on each side)
 - 3x 50m Max speed
Low Box Quick Depth Jump
 -3x5
Rudiment Hop Front back Left Right
 - 2x 30

===============================


Has been doing the above red program  for 1 month... than suffer from Heel pain on my left foot,
Rested for 2 weeks or so, and now I changed up the routine a little.
(as the Blue text above)
Since than, I am beeing traing 2 to 3 times per week as the above program.

had not really seriously test my vert... but some sample jump showed that vert did not increase.
=================

Weather is turning cool, I caught a cold... and I am sure this will slow me down even... if there is any possible chance of improvement.
Some vert test... in between training.. showed that my vert.. had not decrease or increase...

The run up approach has not been improved also..
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 11, 2014, 07:24:11 am
well, having a nagging injury tends to hamper progress. no surprise there. how is your heel now?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 11, 2014, 10:27:28 pm
141112  Caught a Cold.... feeling very sick

Heel pain still exist, but is very minor. Appear when first wake up or after a long sit and usually disappear after like 2 steps...
So I consider I am go to go,  but i am waking up at 4 am every night in a consistent manner.  Not sure if it is due to stress or watever.

And i am feeling so sick right now, Dry itchy eyes and stuffy nose....
Dam how can i be so weak within with so much muscle on the outside.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 18, 2014, 01:44:49 am
Had been sick for the 2nd week..

had not seen doctor.. hoping i can recover from this cold myself...

not sleeping early sure make thing worse...

fuxk..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 25, 2014, 09:13:55 pm
141126 Finally recovered from my cold fully

Guess I am on my own as coach raptor is going though some serious issue on his own and won't be able to provide much guidance no more.
got to plan how to go from here, in less than 24 hrs, I will turn 34...

and I am not any where close to... putting it in above the rim....
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 25, 2014, 09:53:06 pm
how's your heel? general injury/health status? you said you recovered from your cold...have you trained at all while you were sick?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 26, 2014, 03:36:33 am
The heel pain.. comes and go.. after extensive massage on the foot, it went away.
and when i got sicks.. it never came back...

I played ball like twice while i was sick..
mainly 3on3 never serious.  Never went to the gym.

and the heel pain.. will suddenly come back a day or 2 after my 3on3 basketball.. but it disappear real fast after like 1 or 2 step of walking.

I am starting to get use to and live with it for now.

Today lunch... I try to resume Training.

141126 Resumed Training From Flu

Base line to foul line catch and drive layup (Outside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Base line to foul line catch and drive layup (Inside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Shoot around until lunch time is over.

Vert attempt with 1.5" above rim  max...  vert decreased, jump approach no improvement.
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 26, 2014, 10:29:27 am
what's the point of a workout like that? like, what's the point of doing ten free throws? if it's just conditioning and light skill work i guess it's fine but the volume seems awfully low. the only thing with appropriate-seeming volume are the depth jumps, but they make no sense in a conditioning workout.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on November 26, 2014, 12:22:56 pm
Yea....I'm with LBSS. For example tale one of my workouts for ball (not exact but similar):

Warmup/dynamic stretches for 15 mins

2 ball drills for handles for about 10 mins (also great warmup)

Then depending on the day I hit perimeter moves/shooting (pullups/coming off screens/stepbacks and driving drills/layups for about an hour. HARD. Faster than game speed. I dont count shots. I count the makes. Most moves/spots I need 5 buckets. Ex: wing extended position,  in out into a crossover and stepback 3. 5 of them. Swishes. Then onto the next move. Finish that spit and move to the other wing, ft extended, top of the key, baseline etc.

I only practice moves I use in a game during these drills. The key is game speed reps make everything second nature. No defense during a game plays me.as hard as I do during training.

Then once im dead I shoot fts and spot up 3s strictly for form work. Have to shoot a % on those. 85% ft, 50% 3s. Hard to do on rubber legs.

Then I jump lol but thats just me. So thats a sample of what I do, gathered from years of playing and watching D1, semi-pro, and overseas guys train.

Other positives...you'll be in game shape, without ever running a wind sprint. Ever. An hour of game situation training makes playing 35-40mins cake.



Then theres days where I go ham and do full court drills with cones/chairs and a defender picking me up at the key. Thats when I work on mew moves and crazy stuff lol
Title: Re: Scooby 2011 Journal
Post by: Coges on November 26, 2014, 05:08:50 pm
Yea....I'm with LBSS. For example tale one of my workouts for ball (not exact but similar):

Warmup/dynamic stretches for 15 mins

2 ball drills for handles for about 10 mins (also great warmup)

Then depending on the day I hit perimeter moves/shooting (pullups/coming off screens/stepbacks and driving drills/layups for about an hour. HARD. Faster than game speed. I dont count shots. I count the makes. Most moves/spots I need 5 buckets. Ex: wing extended position,  in out into a crossover and stepback 3. 5 of them. Swishes. Then onto the next move. Finish that spit and move to the other wing, ft extended, top of the key, baseline etc.

I only practice moves I use in a game during these drills. The key is game speed reps make everything second nature. No defense during a game plays me.as hard as I do during training.

Then once im dead I shoot fts and spot up 3s strictly for form work. Have to shoot a % on those. 85% ft, 50% 3s. Hard to do on rubber legs.

Then I jump lol but thats just me. So thats a sample of what I do, gathered from years of playing and watching D1, semi-pro, and overseas guys train.

Other positives...you'll be in game shape, without ever running a wind sprint. Ever. An hour of game situation training makes playing 35-40mins cake.



Then theres days where I go ham and do full court drills with cones/chairs and a defender picking me up at the key. Thats when I work on mew moves and crazy stuff lol

Great post and insight Chris.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on November 26, 2014, 10:01:11 pm
Thanks, I never really used or realized the knowledge I had gained until I turned 25 so I guess im trying to make sure no one else wastes time like I did. I can only imagine where I'd be if I had started lifting and training in high school and cared about the natural talent I was given. :/
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 29, 2014, 04:12:24 pm
reminds me of reading once that jj redick, before he does anything else, makes five shots from each spot around the world next to the basket, then 15 feet out, then threes. he starts next to the basket every single time he practices. jj redick is a career 40% three-point shooter. think about it.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on November 29, 2014, 05:24:38 pm
Interesting. I use a method similar to Ray Allens. Stand under the basket,  5 makes, step back, repeat. I go all the way out to the NBA 3 line (24 feet) and sometimes a little further. Makes you quite accurate.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 02, 2014, 01:12:57 am
what's the point of a workout like that? like, what's the point of doing ten free throws? if it's just conditioning and light skill work i guess it's fine but the volume seems awfully low. the only thing with appropriate-seeming volume are the depth jumps, but they make no sense in a conditioning workout.

The 10 freee throw I did in between is aiming to rest my leg.. either from the layup running drill or the depth jump thing.

I only have like 1 hr lunch, with traveling, I have about 45min.. from picking up the ball to putting it back in the bag.

One thing I notice is my so call catch and drive layup pretty much NEVER happen in game, same goes for the Low post move....I copy and practice what i learn from youtube and better basketball video... but during in game... with a defender, I never able to do what I train for.

The most I can do is catch and shoot from foul line which usually result in a miss.

I had read about doing drill in GAME speed or Faster than game speed... but doing so... I get tired REAL fast.... i am too old for this... dam it..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 03, 2014, 12:39:12 am
A frd of mine suggested me to follow russian squat routine and aim for 3xbw squat.  He suggested it caz he thibk my body structure cant benefit much from plyometric...

So I asked similar question to Boinvert coach and got a reply from Shawn Myszka.

Hey man Shawn emailed this to me for you.

"Though it would definitely depend on personal movement characteristics and attributes, in most cases and in my experiences, anything over 2x BW in the squat is plenty and the increase in additional strength (in the exercise) likely would not be advantageous and/or lead to any increase in jumping performance. Instead (again without having specific data or awareness of your particular situation), I would say you would be best served to focus on ways to apply the strength that you already have in the most functionally-specific fashion to the movement patterns found within jumping. Namely, think of rate of force absorption (developing force more quickly on the eccentric/countermovement/plant phases of movement) or rate of force development (how quickly you can exert the force on the upward/takeoff type actions). These areas are usually where jumpers go wrong. Hope that helps.”



On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.
Title: Re: Scooby 2011 Journal
Post by: Raptor on December 03, 2014, 05:51:13 am
Shawn is right. For me, the arbitrary moment when you're going to be happy with your strength and explosiveness is when you'll be able to do 5 explosive reps with your 2x squat. At that point you can focus almost exclusively on jumping. So your focus should be to get to that 5 reps x 2xBW squat ability in terms of strength, and practice good form jumping in terms of movement efficiency.

By the way - if you'd be able to learn full cleans and full snatches you might benefit from them - not only are they hip dominant and explosive, but they also put you in the position to absorb eccentric forces in the catch, which translate into absorbing forces in the jump plant, forces you're not currently accustomed to.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on December 03, 2014, 06:38:18 am
On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.

or you can ask raptor on juicing up..  :trollface:

kidding aside, a 39" SVJ is not impossible. you just go mental when you do not see improvements.

just be patient:  build more muscles using heavy compound lifts to get stronger and practice jumping to improve jumping skill.   







Title: Re: Scooby 2011 Journal
Post by: Raptor on December 03, 2014, 07:43:38 am
Also, considering your history and your build, and what you seem to be good at - getting stronger sounds like the logical thing to do. You won't get too much out of the run-up anyway, I would say. So the SVJ Kingfish route sounds the most logical way for you.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 09, 2014, 11:57:59 pm
Jack Woodrup Custom Program Week 1 Day 1

I guess this is more or less the same as the original VJM with personal help from Jack himself.

Video Re-Cap:
http://www.youtube.com/watch?v=ZuLqim_tgqA
http://youtu.be/ZuLqim_tgqA

- Depth Jump
- Seated Jump (Suppose to do squat jump lol)
- Power Skipping
- Frog Jump
- Single Leg Seated Jump

The side of my abs feel sore on the 2nd day after this.   Weird, sign of weakest link?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 11, 2014, 12:00:17 am
Jack Woodrup Custom Program Week 1 Day 2


http://www.youtube.com/watch?v=BMtENX7_5AA
http://youtu.be/BMtENX7_5AA

- Paused Squat  135lbs
- Reactive Squat 145 lbs
- Reactive Split Squat (back foot no chair to elevate) 75lbs
- Squat Jump with bar (instead of Box jump body weight) 45lbs
- Single Leg paused Jump (instead of Single Box jump)  Body Weight

Extra
- Hang Clean @ 135 x 4
- Bare foot Jog back home for 5 min. on balls of feet.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 15, 2014, 11:05:54 pm
141215 Sport Specific Day
http://youtu.be/SKNWP1iJefQ
http://www.youtube.com/watch?v=SKNWP1iJefQ

Fixing the run up again... keeping speed up. making the each step big, Focus in the Last step making it long before lift off (to avoid slowing down)

but it seems like my over all speed is still very slow,  Also.. i am not sure if the mini hop at the end is BAD...or should I leave it as is.

I also attached some 5'11" 2 foot dunker.. to compare to steps/ speed at the end
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 16, 2014, 01:19:53 pm
your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 16, 2014, 01:32:16 pm
X2! Your entire run up is wasted on your plant. You lose virtually all speed. Watch your left foot when you plant vs the guy in your other vid, or any proficient DL jumper. I can count the time your left foot is planted, it should be IMMEDIATELY leaving the ground. 
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 16, 2014, 09:30:20 pm
Thanks LBSS  and ChrisM

I thought i had CUT down on Choppy Steps by alot already...  (absolutely not like the choppy steps appear in football/soccer penalty shot)

as of the Wasted run up speed, I do agree...
Jack was telling me to make my 2nd last step longer which can help with maintain speed, (which is my focus on that day )

however it seems like the speed still suffer....

the mini hop into the 2 step jump is consider ok? no need to cut away the minihop?  I suppose the mini hop is result from me trying to make the step longer)

If the LEFT foot ground contact time is too long, And i have to speed it up, this mean that i have to Swing my Right LEG (my final step) fwd FASTER into the very end of lift off.

once again, thanks for checking up on my journal.
I will look at the link LBSS suggested now.




UPDATE:
Just reviewed some 2 leg jumper video.  FOUND A BIG FAULT in my 2 legged jump.  REASON for my 1st LEFT LEG staying on the ground so long is because my RIGHT LEG Take  long to plant.

After checking out the guy again and again in the last part of the clips.  Even when he do the 12 step, the 2nd step is SO fast and Almost hit the floor at the same time.
His first loading leg with knee at 90 degree angle and the 2nd leg is more extended as suggested by raptor before.
I will work on this...
I MUST WORK ON THIS.



One of my net dunker friend from taiwan also suggest similar problem as LBSS and ChrisM attached:
重心還是壓不夠低 再蹲低一點  (center of gravity not low enough)
起跳前一瞬間兩腳之間的距離可以抓少一點 與肩同寬 ( 2 leg stance is too far apart)
你起跳的時候 兩腳還是比較開一點
可以參考一下 Jus Fly的起跳方式 (try to keep it closer like Justfly)
https://www.youtube.com/watch?v=2rygeqTV1Q8
他腳就收的很近反而可以把力量集中助,跑速度很快   (this way the power is more focused, and running speed increased also)

reviewed justfly video, and seems like he is just tall to begin with, his run up is slow, and he does not use 1 2 step lift off, he just hop into a 2 leg Jump narrow stance.
Not sure.... if i can benefit with such narrow double leg at once stance.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 17, 2014, 01:08:55 am
First off, forget Justins plant, hes a freak and his plant wont necessarily work for you. Which brings me to point number 2: stop trying to modify your plant to be like someone else's and just focus on making yours FASTER. There is no 'right' or 'wrong' plant just some that work for one person and others for another person. IMO your natural plant (anyones) probably is based in trying to maximize your particular strengths (ie why yours is slow, youre a power jumper more so than reactive...power takes time to generate). Thus, by practicing the toddday method you do 2 things: 1) you make your natural plant style faster and more  unconscious and 2) for you this will also directly help your reactivity.

Stop switching everything up all the time. Focus on your weaknesses and work on them. You'll never know progress if you change strategies every few weeks. Theres no way to track anything that way!  Stay strong and practice the toddday method.
Title: Re: Scooby 2011 Journal
Post by: vag on December 17, 2014, 06:07:21 am
(http://www.isdagram.com/wp-content/uploads/2013/07/amen.gif)
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 17, 2014, 09:09:49 am
you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.

and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 18, 2014, 05:07:51 am
Thanks LBSS and Chris,
about toddday method, i try to look into his journal and see alot of heavy lifting numbers.

can some one tell me more on toddday  method?

(i recall it is being practicing jump with less step? like only 2 step with no runup.. or something like that)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 18, 2014, 05:15:59 am
Good search engine on t0ddday method! and found a post by LBSS

Copy and pasted for the record.

 the t0ddday method is the place to start. a step-by-step guide:

1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 23, 2014, 10:24:16 pm
141223 Jack Woodrup Custom Program Week 2 Day 4 Sport Specific Jump day with T0ddday Method

http://www.youtube.com/watch?v=9aIDmIU8JaA
http://youtu.be/9aIDmIU8JaA


Trying out various jump method:
Leaning forward
Sitting backward
Squatting deeper
Squatting faster
Quicker 2nd step...


Result:
stand still vs 1 step  = no different

Conclusion:
Not much conclusion from today, will continue to try until thing improvement is confirm...
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 28, 2014, 06:57:52 pm
for the one step actually add a full step, like i do in this vid from earlier this year:

http://www.youtube.com/watch?v=p_u56lTECBg
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 29, 2014, 03:04:49 am
Got it Lbss, Thanks for the head up, 1 step into a 2 foot jump ( sort of like a mini hop into a jump)
Will do that!


141228 Custom VJM  W3 D1 Plyo
Took out my weight vest and tried it in in the park for the first farking time.  Now that is winter, I can hide it my jacket and avoid too much attention.

the weigtvest is 20lbs, being 180lbs, it is slightly over 10% of my BW.
And following the suggestion of Jack, I only used it for Paused/seated jump, and took it off in my final set of each exercise.

Depth jump no vest
Squat Jump with vest
Power skipping no vest
Paused Frog Jump with vest
Seated single leg with vest.

Weird enough, after this session, both side of my abs is sore.  This is not the first time this happen.
One of this jump exercvise is working on my abs with out me knowing.

For those who read my journal, i have a question.
What do u guys think about doing running as condition exercise?
Let say running 15 min? 20 min? 30? 40?
for moderate speed? Slow speed or do HIIT (high intensity interval bler bler bler)

( I get tired pretty easy during ball game... probably caz I am playing with kids 10 yrs younger than me...but i still want to be more fit..)
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 29, 2014, 10:13:25 am
IMO running sucks for explosive work (talking distances, not sprints or gpp stuff). That said...the best way to get in game shape is to play! I do ZERO conditioning work (barring occasional 5-10mins on a stationary bike as a warmup on leg days) and have NO problems running full court for hours. And I play with college guys that put in serious time on conditioning.  Wind sprints, running, stairs none of that accurately simulates a game.

Just my 2 cents: wanna be in game shape, play more games.
Title: Re: Scooby 2011 Journal
Post by: Raptor on December 29, 2014, 11:19:37 am
But how do you do it if your options are only retards? I can only play with retarded, idiotic, suicidal people where I live. They will just run into you like kamikaze... so there's a tremendous chance you'll get injured if you try to play (not to mention actually jumping on a fast break or something).
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 29, 2014, 11:44:14 am
I wont lie. There's plenty of days I walk in the gym, look around and say....nope! On those days I just do drills until im tired/bored. Its the same repetitive motions/movements as in a game you just have to push yourself to drill as hard as you play. Its easier said than done for sure.
Title: Re: Scooby 2011 Journal
Post by: Raptor on December 29, 2014, 02:58:28 pm
Yeah but you live in a country where you can afford to do that. I haven't been in a basketball gym, indoor, in ~6 years. No acces to such a court or, if I do, it's not worth it. Too stupid and dangerous people to play with.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 29, 2014, 03:55:52 pm
I can concede that im very lucky to have access to courts almost 24/7 but it wasnt always like that for me, not until I had enough money to afford it. I used to shoot outside in the rain, at night, occasionally snowing. Hell I used to play 1v1 with a buddy after work from midnight to 2-3 in the morning in temps that were single digit Fahrenheit. Our hands couldnt feel the ball and the sweat would literally freeze in our skin but it was the only time we had to get better. And we wanted it. That's the biggest factor: wanting it and doing what it takes to go get it.

So yea, im lucky now but it wasnt always easy.
Title: Re: Scooby 2011 Journal
Post by: vag on December 29, 2014, 08:30:21 pm
I am with Chris regarding conditioning. Bball requires a weird combination of aerobic and anaerobic fitness. If you can get  at least 3 sessions of full court bball per week, you're good.
If you can't , for whatever reasons , like raptor, this is a good read : http://www.higher-faster-sports.com/basketballgameshape.html
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 30, 2014, 02:38:50 am
Thanks for the suggestion about conditioning.  I actually have a 10km event at end of jan, so i was hoping i can hit a few bird with 1 stone.  But i am sure about not wanting to decrease explosive/jumping power.....

so i guess i wont run long... no matter what... may be i just do HITT FAST.


141230 W3D2 Explosive weight training in gym
Paused Squat @ 155 lbs 4set x 3
Reactive Squat @ 165  lbs 4set x 3
Reactive Split Squat @ 125  lbs 4 set x 4
Paused  Jump Squat @ 45lbs  4 set x 5
Paused  Single Leg Jump 4 set x 5

My abs was tire from plyometric day
and now my Glute and a little of my calf is tire the next morning i woke up after this session at the gym.

I am I am working or transforming something and the soreness is a sign of good work.

Video recap from the last plyometric with weight vest day compiled:
http://youtu.be/nW4sS1sHx8o
http://www.youtube.com/watch?v=nW4sS1sHx8o
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 30, 2014, 09:26:45 am
wait, you're running a 10k? why!??!  :uhcomeon:
Title: Re: Scooby 2011 Journal
Post by: ChrisM on December 30, 2014, 10:48:27 am
10k=opposite of training for explosiveness.

If there was ever a time I felt completely like shit explosive wise...it was after a season of cross country my freshman year in high school. Our bball coach thought it would be good conditioning...he was an idiot.  I went from dunking occasionally to barely grabbing rim. Took me weeks to get back in shape to jump/sprint. So...no.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 31, 2014, 12:20:28 am
The 10km event is a charity event that i do every year.. often i get greedy trying to run fastter every year.
(hoping i can go under 50min mark)

I had been training for vet for like 8 years.. and i had been doing this yearly run for may be 4 years or so..  I never really train for it.. I believe last yr i may had ran like 6 times.. from 15, 20, 30 to 40 min.. before the event.

nothing serious.

thanks for the head up ChrisM... I wont train for the run then... waist of my effort trying to dunk..

141231 Update form my body:
Dont know wtf is going on. Last gym session is just the same explosive weight training with LIGHT weight. 155lb 165lbs and some body weight single leg jump.
This morning (2 days post workout), my GLUTE, the WHOLE glute from the below my waist downward... the Whole glute is sore to the max.  My calf is also sore but not as intensive.  The inner quad above the knee cap is also sore.

I never thought I will get sore doing such light weight.  MAY be I am doing something right. The Reactive Downward stimulation is causing this? or the Explosive end is causing me to be sore?
I dont know... I hope i am going the right way.

Any one experience similar thing? doing Explosive Light Weight or Reactive catch/re-direction lift can cause soreness even with Light weight?????
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 02, 2015, 04:19:47 am
150102 W3D4 Jack Custom routine- Sport Specific Jump day
(https://scontent-a-hkg.xx.fbcdn.net/hphotos-xap1/t31.0-8/10904064_10154948485165231_7648498508381220687_o.jpg)

I wonder it this link will last.

Video Log
http://youtu.be/92_uRwVLiLU
http://www.youtube.com/watch?v=92_uRwVLiLU
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 02, 2015, 07:36:10 am
Next time, look at the rim, not down, when you plant.
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 02, 2015, 09:24:51 am
still decelerating into the plant on those longer approaches.
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 02, 2015, 11:02:35 am
still decelerating into the plant on those longer approaches.

That's what I kind of tend to do as well... it's like I just want to get to whatever "right" spot is and do a standing vertical jump.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 06, 2015, 03:33:23 am
Raptor:
but u Dunked easy... i do not.

150104 VJM W3 D 4 Optional Strength Session - Return the gym for 45 min
U an able to ditch out 45 min every sunday morning for some heavy lifting from now on.
VJM suggest deadlift but i just did Squat as follow in lbs
95   1x5
135   1x3
185   1x3
225   1x3
275   1x3
295   1x3
315   1x3
345   FAILED WTF
315   1x2
315   1x3
335   1x3 3rd rep grind
335   1x3 Felx Glute Easy smooth all 3 reps

I couldn't find a video, but the other day i saw a FB sharing by Priscilla Ribic from some professional Powerlifting dude, which he stated, HE USE MORE REPS to increase 1RM stat.
which is exactly raptor told me before. instead of getting stuck grinding with 1RM never improving.. at 2.1? xx BW. Time to just Lift more Reps with lower weight.

120405 W4D1 Custom VJM Plyometric with 20lbs weight vest.
All Stationary explosive jump and Seated jump is used with weight vest.
Also did squat jump with the vest.

Last set of each jump exercise is without vest as suggested my Coach Jack.
2nd month payment has been sent to Jack, and now awaiting for his next month instruction.


Quote
Got back from Coach:
Hi, I think if you scroll down the program I sent you will see that there is another 4 weeks already to go. Good to see you are challenging yourself in the gym but don't go too overboard in the weight room. You are already strong and lifting heavy taxes the joints and CNS. You want to keep those for jumping drills more so than extra hard strength work at this point. Also I liked your contrast video. You really feel it when you take the vest off. I have been doing a lot of paused jumping work to maintain my explosiveness with mine on and I am pretty happy with the results. I am not looking to dunk anymore though (knees just don't to do it anymore so I just try and maintain).
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 11, 2015, 10:38:14 pm
150105 Custom VJM W4D1 Plyo in park
Using the 20lbs weight vest for squat jump and all paused/seated jump except for last set same as last week, nothing new.

150107 Custom VJM Explosive Gym
Paused Squat
95lbs x 5 warmup
175lbs 4x3 (coach said 150)

Reactive Squat
225lbs 4x3  (coach said 160lbs)

Reactive Split squat
80lbs 4x4

Jump Squat (instead of box jump)
225lbs feel not explosive
45lbs  4x5

Paused single leg jump (instead of box)
4x5

150108 Jump specific  (because Friday no time so no rest day this week)
T0ooday method with 1 full step continue.

150111 VJM W4 D5 Optional Strength Session - Return the gym for 45 min
 :trollface: :personal-record:
All in Lbs
Smith Machine warmup      
135   1x5   
Squat Rack      
135   4   
225   5   
275   4   
295   4   
315   3 easy   
335   1.5   
      
Front Squat      
135   5   
      
DeadLift Sumo      
135   5   
185   5   
225   5   
275   5   
315   3   
Conventaional      
365   1   
      
Narrow Sumo( I was thinking Conventional but end up with arm outside of knee by mistake)      
405   1   Video Caped :personal-record:
Back to Wide sumo      
405   1   Video Caped :personal-record:

:trolldance: :trolldance:
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 12, 2015, 10:04:16 am
post that video son! four plates!  :lololol:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 14, 2015, 05:02:35 am
U are right LBSS, 4 Big plates, U sure are in the field of lifting  :D
I wish I squat with 4 also!
post that video son! four plates!  :lololol:

Video Record for last week PR!
http://youtu.be/VLeegCUq_8c
http://www.youtube.com/watch?v=VLeegCUq_8c


150114 Custom VJM W5D1 Plyo Day
Did not use weight vest or Portable Power Jumper
Depth Jump
Cone hop (back and for consider 1 rep?)
Multiple bounce (single leg 6 reps)  - I might need to work on this a bit. not as Smooth as powerful as I imagine.
Frog Jump
Seat Jump

Did the above at lunch about 3 to 4 set of each exercise and about 4 to 5 reps per set.
4x16x5 = 320 ground contact....within an hour, is it too much? um...
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 14, 2015, 08:28:50 am
 :headbang: :headbang: :headbang:
Title: Re: Scooby 2011 Journal
Post by: aiir on January 14, 2015, 01:54:14 pm
I haven't been following your log, but looking at that video vs the ones I saw maybe a year ago, your jumping motion looks soooooooo much more fluid.

Won't be long before  :ibjumping:
Title: Re: Scooby 2011 Journal
Post by: ChrisM on January 14, 2015, 04:51:39 pm
Its only too many ground contacts if your body is saying so. Like when your jumps decline.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 14, 2015, 09:28:25 pm
150115 Knee Alert
Sleep at 2am, 3am woke up to clean wet bed, 730am woke up to clean wet bed again...
 At 8 Left Knee have nagging sore minor pain inside kneecap.
Annoying enough to keep me awake.

Need to stretch! Need to Stretch! and start taking Glucosamine right away during breakfast.
 :uhcomeon:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 19, 2015, 05:34:12 am
150113 W5D1 Plyometric
Depth Jumps
Cone hops
Multiple hop on one leg (need some polishing)
paused Frog
Seated jump

150112 W5D2 Explosive Gym
Below the Knee Rack pull  (this felt worse than regular deadlift for some reason, interms of my Grip and back power)
Paused Jump squat
Plyo Lunge with 35lbs dumbell  (If the definition of plyo mean quick and low ground contact time.. I FAIL, going to ask Coach about this)
Box Jump ( without box, i tuck myself and jump)
Seated Jump ( on bench)

150118 W5D4 Sunday Strength for 45 min
Attempt to squat 405lbs as I Deadlifted it last week.
Squat
135   2x5   
185   5   
225   5   
275   3   nice explosive
315   3   nice and steady
355   1   slow and steady without grind
385   1   not 90 degree it seem, and stuck but grinded up
385   0.5   Failed, stuck and fall
315   4.5   failed

Mission Failed.


Week 5 completed.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on January 19, 2015, 10:11:22 am
Why are you doing plyos with weight? If you insist and the gct is too long maybe its a sign to use less (or...none at all) weight?
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 19, 2015, 06:53:59 pm
what the hell would a plyo lunge even be?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 20, 2015, 04:05:04 am
Thanks ChrisM and LBSS..
A sample video form Jack's website:
Quote
Plyo Lunge Technique Tips: Set yourself up in the split squat position with a low bench. Then simply bounce up and down off the floor trying to get off the ground as high and as quickly as possible.
http://www.verticaljumping.com/plyo_lunge.html
the ground contact time is a bit on the Long side as well.

And a video of me doing the same thing with 35lbs in hand.  Also my attempt to squat 385lbs at the end.
A recap for Week 5
http://youtu.be/tDqxLoP-Va4
http://www.youtube.com/watch?v=tDqxLoP-Va4


I emailed Jack about this issue and waiting for his reply, will see what happen.

150120 Week 6 Plyometric Day with something improved
- Depth jump
- Cone hop (leftand right consider as one step, i did it quick and high instead of quick and fast like zigzag)
- mutiple hop (still getting the hang of it.. feel a bit awkward and not fully extending before pulling leg fwd for next bound)
- frog jump, This is where I had improvement, I am able to touch the bottom of the rim about 3-4 time in each set. First 3 set, I manage to tip the rim 85% of the time, sometime even reach over the rim by a cm or so.  Set 5 is kind of too much as i only touched the rim like 2/5 times.  Still... with prolonged period of stuck at bottleneck...... any slight improvement is exciting.
 :trollface:
-seated jump


This week and onward, I am have a hard time having good sleep, waking up at night 2 to 4 times a night. checking and making sure baby go pee and not wet the bed...
I should had get more good sleep.... for the sake of slamdunk.. my final attempt in 2015....


PS.
OMG, I just checked my Week 1 plyo video with paused Frog Jump at 0:53. where i can barely touch the metal box below the rim.  Now I can tip the rim! The improvement is impressive!!!!
http://www.youtube.com/watch?v=ZuLqim_tgqA
Lets Hope... I can continue to move fwd!
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 20, 2015, 11:37:20 am
not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 20, 2015, 10:58:58 pm
not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?

Thanks LBSS, will try that variation with dumbell next time.
Are u saying i lean fwd too much on the 1Rep max squat?  I dont think I do that often.  It must be that Running shoes i was wearing that day. I try to let the weight on the balls of my feet usually. May be the 1RM is causing some bad form as well. I did notice when i drop the weight.. my knee cave in a little also... Bad ....
Title: Re: Scooby 2011 Journal
Post by: LBSS on January 21, 2015, 08:42:37 am
yep that's what i meant. why are you doing a 1RM in running shoes?
Title: Re: Scooby 2011 Journal
Post by: Raptor on January 21, 2015, 09:59:02 am
My best squats came in running shoes.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 21, 2015, 11:11:05 pm
yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes.  foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=83211&stc=1&thumb=1&d=1421899659)

and a respond from Jack himself worth noting:
Quote
1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 26, 2015, 03:39:18 am
150122 Week 6 Custom VJM Explosive Gym session
Below Knee Rack pull
135lbs x3
225lbs x4
275lbs 4x3 working set  (Program said 275 also)

Paused Jump Squat with 45 (just bar)
3x5

Plyo Lounges (still doing it with 35lbs plate)
4x10 each leg

Tuck Jump 3x5 replaced box jump

Seated Jump 4x5

150125 10KM charity Run
Woke up at 445am run start at 6:30am
Finished the whole race in 59min 12 sec.  With Zero Training for running.. I guess I got lucky able to finish within 1 hr mark.

Foot is so painful after the run.  Muscle include calf, quad, hamstring is all sore.  Have pain walking up and down stair.
hope i can resume week 7 training after 2 days rest.

I had skipped Jump specific day for 2 weeks in a row.
 


Strength Day is skipped for this week due to the run on sunday
Title: Re: Scooby 2011 Journal
Post by: adarqui on January 26, 2015, 05:26:38 am
yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes.  foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=83211&stc=1&thumb=1&d=1421899659)

and a respond from Jack himself worth noting:
Quote
1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....

whoa you touched rim off that frog jump now? impressive.

I've never frog jumped. I can't even imagine how to do it. Seems like a great jumping drill though for SVJ or even broad jump.

good stuff!

pc
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 28, 2015, 09:17:13 pm
150127 Resume After 10km run at VJM Week 7 Plyo Day 1
Exactly 60 hours after the 10km run. Jump training resumed.
Did all the static/seated jump with 20lb weight vest (not the last set)

Depth Jump
Con hop ( just 10 ground contact fixed)
Mutiple hop (single leg)
Frog jump (Vested)
Seated jump (Vested)


To: Adarq... i am sure u can touch way higher than me.. even in a frog jump...u are a true high fliyer!  Where i am just trying to land my first dunk before i give up.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on January 29, 2015, 01:27:17 am
150129 Jump Specific day added to lunch basket
Rested yesterday, with 2 weeks Jump specific session skipped.  I sort of Lost my foot work Planting distance feeling.
However, my first set of 5 1 step jump Felt Strong and high.
Not necessary Low and Fast, but I got up HIGH.  Similar to my running jump. (this could just mean my running jump is pathetic to begin with)

2nd and 3rd session I focus more on the planting distance, the arm swing, the lowering of myself toward the jump with speed.  And I did not get higher.. either lower or similar height.  So i guess jumping freely Fresh and relaxed might be the same or better than focusing on all those different tiny details.

I basically insert 5 set of t000day Jump in between set of shooting drill.

Foul Shot x 10
run up to Foul line catch & drive right layup x 10
run up to Foul line catch & drive left layup x 10
- Jump Set 1
Low Post move down base line Left & Right alternate x 10 (each side)
- Jump Set 2
Post move up top Left & Right alternate x 10 (each side)
- Jump Set 3
Foul Shot x 10
run up to Foul line catch & Look & shoot from left 7 Right alternate x10 (each side)
- Jump Set 4

I will do Explosive lifting session tonight.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 02, 2015, 04:30:38 am
120201 VJM W7 D4 Sunday Strength Train
No more Driving for 1RM.
Following the routine:

Sumo Dead
185lbs 1x4
255lbs 1x4
315lbs 4x4

Lunge
135 4x6 each leg

Signle Led Deadlift (this is new to me, took me a few set to get the hang of it.. the balance etc)
45lbs dumbell each hand 4x4

this feel more like a hamstring stretching exercise to me.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 03, 2015, 01:35:48 am
150203 So I thought I am fit... Deadlift Squatting heavy easy...
48 hrs after my last lifting session, my hamstring is so sore...
lack of sleep? slow recovery rate due to getting too old?

not sure if it is the sumo Deadlift... or the lunge... but pretty sure is the single leg deadlift...

my hamstring is so sore now.. Trying to stretch it in the office now.

P.S. (i plan to do plyo tonight with weight vest)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 04, 2015, 02:36:21 am
Did not do plyo yesterday  so i did it the next day

150204 VJM Week 8 day 1 Plyo
Same old same old
Depth jump to start.. (felt like warmup)
Single leg multiple bound  (felt like not EXTREM super power every rep)
Frog Jump (able to touch rim very often now)
Seated jump... nothing new.

finished all in 1 hr.
Coach was sayin i should never skip Jump specific day... he rather want me to skip plyo, explosive lift, or strength day instead.
 :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 09, 2015, 04:46:18 am
150208 W8 Explosive Strength Day
Finished all on Sunday morning 1 hr.

Below Knee (1inch) Rack pull
135lbs   4   
205lbs   3   
245lbs   3   
295lbs   4x3   
      
Paused Jump      
135lbs   2   
45lbs   3x5   
      
Plyo Lunge      
35lbs plate   4x10   Focus in reboud speed instead of range of motion.
      
Tuck Jump      
4x5      
      
Seated Jump      
4x5      



150209 W8 VJM Jump specifici Day . Finishing all 8 weeks program
Today and this video wraps up my 8 weeks training with ur program.
Finally decided to add 1 steps in T00dy Method
http://youtu.be/OGaYQ_Qj6v0
http://www.youtube.com/watch?v=OGaYQ_Qj6v0
I am sleeping a bit more now, going to force myself to sleep earlier.   I was told to not add additional step in the run up if it is not giving u extra height.  So I was doing 1 step jump this 2 months and it seems that i can get over the rim consistently with 1 step now. Today is my first time as show in the video is my first attempt adding the 2nd step in the run up.  As u can see in the video, the Arm swing in the 2nd last step seems to be awkward.

The arm swing of the 2nd and last step seems to mess up my Lift off armswing sligthly when I try to exaggerated the swing right off the runup.   May be i should just forget about the arm swing during the start off run, and focus at Lower myself with increase speed and Bigger Quicker last step with Ultra Fast rebound and arm swing instead.

The things is .. my vertical had not increase.. but..i did feel like something is changing, yet what changed is not reflected in the running jump...

I did not notice i need to take a Deload week after the first 4 weeks.  But i saw the deload message after all 8 weeks now.
Honestly, I never really feel Drain out during those training day in VJM, the weight is not heavy, the Reps is not much.  But i do get Sweaty often and 24/48 after each session, I do have sourness in muscle.  (unlike other training i have done where the dead tire drain out feeling i right there in the gym.)

I will have to say... VJM uptill this moment is not really taxing in terms of mental or physcially.  (It could be taxing to my CNS which make me feel tire and sleepy the next day... or it might be just the lack of sleep).

Anyway. I will redo the pretest in a few days.. and pass it to coach on friday night so i can start something on Monday if possible.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 10, 2015, 03:37:01 am
150210 Deload.... and I just go out and jump around..

here is my.. 2nd attempt adding 1 more step in T0dday method.
Today, for the first time, I start throwing the ball to myself. After a few failed attempt. I am getting better timing... of cause it is no where near a dunk, but at least it feel more right and similar to a self pass layup sort of thing. 

At least. things are moving fwd.
http://youtu.be/h_WK9jHQc-E
http://www.youtube.com/watch?v=h_WK9jHQc-E


I am not sure if the foot planting is consider... efficient..may be someone can commend on this a little for me.
Title: Re: Scooby 2011 Journal
Post by: LBSS on February 10, 2015, 12:10:23 pm
i commented in your other thread as well, but more on the earlier vid. on this latest one -- you're overthinking it, man! you need to build as much speed as you can control into a plant from which you jump up. that's it! foot placement will work itself out in the most efficient way as you get better at accelerating with each step.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 13, 2015, 04:18:13 am
150213 Having a bad day as deloading end and Re-doing VJM PreTest
Result from Dec 2014


Just finished redoing the pretest today.
Having a bad day at work, feeling a bit down, and  i suppose i am emotionally not suited for today test.
The result is pretty pathetic also as stated below:

Test result/picture from 2 months ago :
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=84364&stc=1&thumb=1&d=1423818567)

2 months Before vs  Current Result
Stand still reach
89.5" vs 91"
 (clearly some measurement mistake as i am with same shoes and setting, or may be I am able lean and extend myself more. I noticed my right arm is reaching higher than left as I measured today)

Stand Still Leap
118" vs 118
(Exactly the same as before. I used Mud on finger tip and the old mark is same as the new mark with fresh dirt.)

Depth Jump ( I took a longer ground contact time approach as this is where i can get my max reach, base on experience)
118" vs 118.5"
(Nearly the same as before, If u ask me, the 0.5" different is not much and can easily be accounted as measurement error.  I took more than 3 jumps to get that 0.5" extra... as I was not happy about the result after my 3rd jump)

Paused Jump
115.5" vs 116"
(Same applies here, nearly the same as before, If u ask me, the 0.5" different is not much and can easily be accounted as measurement error.  I took more than 3 jumps to get that 0.5" extra... as I was not happy about the result after my 3rd jump)

At the end of all this, I look at the light pole for fresh dirt marking vs old smudged marking.  I suppose there is Fresh dirt that is... slightly higher than the old one.
So.. consider that some solid prove of some tiny barely noticeable improvement.

I am not happy with the result.  May be Jumping beside a light pole is not a proper way for measurement. On one of the the jump attempt, i almost clipped my foot by the tiny yellow base/platform which might lead to twisted ankle.


The above will be sent to Jack, and see where i go from here for next week training resume.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 24, 2015, 11:32:10 pm
150225 Deload week and Chinese new year Finally Over, Month 3 Custom VJM
After that stupid Re test result
Coach Jack is asking me to Shock my system a by trying this new routine
For the next 4 week
- 2 -3 session of Max effort running Jump training, 20 jump in total, rest 1-2 min in between.
- 1 session of Weight with maintenance volume, 3 sets of 4-5 reps with a heavy weight. That is it for strength work.


So today I did my first Jump session in a court close to home during dinner time ( less people) the court felt different compare to the one i jump daily at work.  The 3pt line, the foul line.. feel different. And this mess up my running approach.  I am doing stutter steps quite often.

Werid enough, I am getting consistent high with my thumb arc always hitting the rims and some time even higher (but never wrist height).
I suspect this rim is lower than official 10'.

Well, got to work with what i have. 
Failed in time management, I played GTA V till 430am.  Work work effort wasted when I do not sleep.
And I never learn.

Title: Re: Scooby 2011 Journal
Post by: LBSS on February 25, 2015, 08:49:29 am
sleep is king.

also, why are you still relying on the lines on the court for your approach? always use t0ddday method to set up, one step at a time, problem solved.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 26, 2015, 02:52:11 am
sleep is king.

also, why are you still relying on the lines on the court for your approach? always use t0ddday method to set up, one step at a time, problem solved.

Wth T0dadddy method, I am jumping on the same court, so i sort of got use to where i start where my 1st , 2nd and the plant us relative to the court environment like rim/line on floor.

Now that I am doing 2 steps plant approach,  my first (left) steps is above the foul short line, where my 2nd (right) is half way between pass the foul line before planting.  This end up causing me to Start my run at 3pt line.

However, when i did this in my last session, the distance is different.  I Suspect different size court have different Length which sort of mess things up.

If i listen to raptor, and Keep my head up with eyes on rims only, i guess this will be less of a problem.
Title: Re: Scooby 2011 Journal
Post by: LBSS on February 26, 2015, 10:06:24 am
yeah so just START OVER ON THE NEW COURT SO YOU GET NEW REFERENCE POINTS.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on February 26, 2015, 11:42:48 pm
150227 Month 3 Custom VJM, 2nd session of max effort jump
Is thursday already, and once again I jumpped at the court near my home. from 7 to 8pm. Try to catch the Not so much people time.

This time, more baller showed up.
out of 4 rims. only 1 is having a 3on3 game.  I choose one with just one shooter and.. shoot like 10 shot before Jumping.
So after like 5 jump or so.  Bunch of baller entered my court.   so i move to the next court with 2 shooters.  Jumped 10 jump and once again more ballers showed up.  So i move the the Last avaliable rim with 1 shooters again to finish my total of 20ish Jump..

I lost count as i move back and forth from rim to rim and jumping with baller and multiple balls flying over the head.
before renovation, Pretty sure some rim is higher or lower.  now that with the renovation.. All rims have those new Spring loaded rim.

I got higher today compare with last time with this new court.  Instead of focusing on the T000days 2 steps jump from 3 pts line.  I just.. focus on LANDING my 2nd last step  around the Foul point line.  So may be I have stutter steps if I start from too far away..  I make sure my 2nd last to my last step to plant is as fast as possible.

Result is better than before for all 3 rims i jumped, I am not at WRIST level yet, but I am starting to DIP my Palm inside the rim a little.

However, the Approach still sucks i feel.\


PS. FUxk ME.. GTA V is so addictive, i Aim to play a few mission
end up sleeping at 4am AGAIN.
Worthless  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 02, 2015, 04:37:01 am
150301 Month 3 Custom VJM, Strength Maintain Session
Messed up week with bust schedule, only preform 2 jump session along with this Strength session.
(suppose to have 2 to 2 jump sessions)

Anyway, coach said 3 set of 4-5 Heavy.
I did 80% of 1RM (estimated to be 400lbs)  which is around 320lbs

Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.


Game GTA is now finished. Must sleep early!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 03, 2015, 01:17:15 am
150303 DAM THIS SHXT WTF is going on Month 3 week 2
Is tuesday today and my leg is still sore from last sunday squat session. I thought 48 hrs after my squat, i should be able to handle some jump. I am wrong.
My quad is fine, but my hamstring is sore and tight.

I am back to my Office court, where I train at lunch.

As coach instructed, I did 20 jump with rest in between where i make jumper, foul shot, bank shot.  All my jumps are Badly preformed, first 4 Jump i can not touch the rim, the rest i can just get over the rim a little with my finger tips.
 :uhcomeon:

I forced my self to do T000days method, and the run up is a bit slow... for one jump or two, i took more than 2 steps run up, and I end up got closer before lift off but I am able to increase my speed to have a higher jump.  I did not let this distract me however, and I keep doing the T00days method... even though jump after jump is with bad result.

I am emailing coach about this.

I can only think of one reason, after deload week, chinese new year and the newly 3 jump 1 squat session schedule; I had not squat for 2.5 weeks.  I did manage to jump decently last week, but right after the Squat session... my vert is totally messed up.

 :(
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 03, 2015, 01:57:06 am
150303 DAM THIS SHXT WTF is going on Month 3 week 2
Is tuesday today and my leg is still sore from last sunday squat session. I thought 48 hrs after my squat, i should be able to handle some jump. I am wrong.
My quad is fine, but my hamstring is sore and tight.

I am back to my Office court, where I train at lunch.

As coach instructed, I did 20 jump with rest in between where i make jumper, foul shot, bank shot.  All my jumps are Badly preformed, first 4 Jump i can not touch the rim, the rest i can just get over the rim a little with my finger tips.
 :uhcomeon:

I forced my self to do T000days method, and the run up is a bit slow... for one jump or two, i took more than 2 steps run up, and I end up got closer before lift off but I am able to increase my speed to have a higher jump.  I did not let this distract me however, and I keep doing the T00days method... even though jump after jump is with bad result.

I am emailing coach about this.

I can only think of one reason, after deload week, chinese new year and the newly 3 jump 1 squat session schedule; I had not squat for 2.5 weeks.  I did manage to jump decently last week, but right after the Squat session... my vert is totally messed up.

 :(

Dear Jack,

Need to contact u urgent due to really bad Jump session performance today (at week 2 Jump session 1)

After the reload week, 3rd month started and your last instruction (ie. 2-3 jump 1 squat sessions per week) was given to me.

Since then:
Week 1:
I only mange to preform 2 jump sessions (20 individual jumps which i did fine, in a different court near home).
I did a Squat session with HEAVY weight for maintain purpose on a Sunday morning..  (i did 3 set 5 at 80% 1RM with warm up set)
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5  (working set 80% of 400lbs)

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.
(finished in 30 min)
This is the first time I returned to gym after 2.5 weeks, due to Deload week, a slight delay of your reply, and also the newly plan of 3 jump 1 gym session, where i put the gym session at the end of the week.  (not complaining here)
========================================
Week 2:
I was not able to Jump On monday due to busy schedule.
I Jumped today ( tuesday) and all hell break lose.  I went back to my office Court to jump, and all my jump is horrible.

Leg is still with minor soreness after 48 hrs, quad is fine but the hamstring and inner thigh is sore and tight. 
First 4 jumps, I can not touch the rim.  and the next 16 jumps, are all bad with finger tips over the rim only.  The run up is slow, and may be i changed to a different court for last 2 jump session which have affect on my run up.  I don't know.
===============================================

I need help along with some question:
The Squat session for strength maintain purpose: 
I did 5 warm up sets of progressive weight  toward working weight at 80% 1RM.  Is this too much volume, too heavy? or just fine?

The reason of BAD jump post Squat session?
I am seriously hoping today Poor performance is due to the my body did not recover in time due to the prolonged away from Squat.  And jumping 48 hrs after a squat session is the above is too much as my body is still recovering/adjusting to the semi-heavy lift.

3 Jump 1 Squat per week plan like this?
With a 4 days plan, something got to be back to back, I put Squat a day after a Jump day.
Mon -  Rest
Tue -  Jump
Wed - Rest and stretch
Thu -Jump
Fri - Rest and stretch
Sat - Jump
Sun  - Squat
==================================================

I seriously hope that this bad decrease in performance is temporary... I will Jump again in 48 hrs.  Crossing my finger.





Quote from: Email reply from coach
first up there can be a bunch of reasons your jump was down. The squat session might have been it but just see how it goes after a few more weeks. AS an example I did the exact same squat session I have done for the past 3 weeks and today my legs were tired and sore. Was it the squat session? No, it was likely the stress of moving back to Australia and lack of sleep that impeded my recovery.

If your post squat jumps continue to be on tired and sore legs than I would scrap the squat session. Seriously, you are already very strong. Taking a break from SLOW heavy lifting won't hurt, but will almost certainly help.

Your schedule looks fine. I would stick with it unless as mentioned your legs are sore each week. If that is the case - stop the squatting for this cycle. I want you to prioritize running jump practice ahead of everything else.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 09, 2015, 05:22:59 am
Last week is Bad, 5 out of 7 days rain.
I did 1 poor jump session which lead me to email coach right away. and the rain never stop after that.
I end up jumping in an hallway with cover outdoor Just so I can have a 2nd jump session.
Jumping toward nothing in the air or jumping to touch some concrete above my head was werid. I have to wait till people pass by to avoid weird look.
Anyway, this is quite useless as there is no marking on the floor, nothing for me to reach up high. the only thing good is... I jump instead of sit indoor.

Skipped a Strength Session also. due to tight schedule, both Sat and Sun is busy. (Disney on Sat with Charity walk/run 5km on Sun)


150903 Custom VJM W12 Jumping 3 time a week?
Pretty sure yesterday 5km run/walk  wont affect my jump... but  I still preform as shit as my last week session.
I am able to touch the rim at rep 2 which is not bad.
but all the jump is not my max.  I feel slow and not explosive.  Like i am incapable to have that elastic feeling any more.
I decide to video myself from jump 14 to jump 20.
http://youtu.be/JdsvzVo9Oms
http://www.youtube.com/watch?v=JdsvzVo9Oms

My shoulder feel stiff with caved in shoulder and foward head.  I felt that as i try to keep speed up, the ground contact time go down before jump.
But decreased ground contact time also mean.. less time to LOAD my leg...  and the result is... not very good.

I tested my Frog Jump and i can touch the rim easy
Also tested the 1 step jump and reach over the rim easy also.

This mean.. my 2 step jump, or any thing more than that is still a Useless Waste of anything...
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 09, 2015, 09:08:24 am
you're still shuffling your feet, man. so many wasted steps, so much wasted movement. the point of the t0ddday method is to make sure that each step adds useful speed and power, i.e. speed and power than you can convert into vertical movement. your full run-up approaches are still incredibly inefficient. i almost never take more than four steps anymore, and never more than five, because that's the most my body can handle to get up to the max speed i can convert into a jump.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 11, 2015, 12:08:26 am
150310 VJM W 12 2nd Jump session for the week (Back to back)
Thanks LBSS for checking up on me.

On bad jump day, I try to take more steps (jumping freely) hoping i can get higher ... and some time it work some time it doesn't.... and i know is shuffle steps...

Anyway.. I jump again the next day and SERIOUSLY LIMIT myself with 2 steps run up and got better.

http://youtu.be/0lqoQTNCs0c
Jump 7 and Jump 17 seems to felt the highest.
http://www.youtube.com/watch?v=0lqoQTNCs0c

Must be consistent.  I found out every time i have a good jump session, I end up sleeping late.  Not sure if my body is more hyper or what. Sleep at 2:30am after this jump session. (5.5 hr sleep)

Not a good thing.
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 11, 2015, 07:38:26 am
those look better scoob. you're taking what i'd call three steps, but that's just semantics. keep trying to add power with each step.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 13, 2015, 12:42:37 am
150311 VJM W12 Strength Maintain Session

As i Skipped last week strength session, I try to stuff this in today. ( i usually do this on sunday morning)

Front Squat Warm up
45 1x8
Back Squat
45 1x8
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5  (working set 80% of 400lbs)

wrap it up with Explosive lift
95 1x6 Felt much slower.

Finished all in 20 min, spare time to do upper
30 lb dumb arm curl 3x10
seated Pull Back on machine (hope to cure my cave in shoulder and fwd head)
saw a bar on the floor with tiny plate and did it inbetween the back pull
Upright Barbell Row 3x 10

150312 Rain, and rest, with sore muscle


150313 W12 Jump Session 3
https://www.youtube.com/watch?v=bd5PGQl9VEc&feature=youtu.be
http://www.youtube.com/watch?v=bd5PGQl9VEc
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 13, 2015, 09:41:20 am
jumps 17 and 18 lookin good.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 16, 2015, 05:54:55 am
150315  WEEK 13 Start Maintain Strength Session
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x8
225 1x8
275 1x8
315 3x5  (working set 80% of 400lbs)

wrap it up with Explosive lift
135 1x5 near jump

150316  WEEK 13 Jump Session 1
Morning Rain, Slight wet floor.
Manage to do just 1 step jump for the first 10 jump
the last 10 jump the floor seems to be more dry.
so i did 2 step jump like before.

Saw one of the video from my web friend, he can dunk easy with 2 leg close to the rim, and now he is jumping further away from the rim.
I wonder what kind of Distance away from the rim is optimum for for myself
So I messed around with the Distance of jump a little near the end.  Seems like does not affect the height much... which is weird.
Further away? Same height?  where did the energy come from..
closer to the rim... same height... where did the energy went..
Keep on jumping..

(i had like 2 squatting session and 2 jumping sessions within the past 7 days...but performance had not went down yet... may be it will go down tomorrow, as my muscle soreness kicks in after 48 hrs usually)

 http://youtu.be/OuibH7DFp3E
http://www.youtube.com/watch?v=OuibH7DFp3E
Title: Re: Scooby 2011 Journal
Post by: vag on March 16, 2015, 06:39:44 am
So I messed around with the Distance of jump a little near the end.  Seems like does not affect the height much... which is weird.
Further away? Same height?  where did the energy come from..
closer to the rim... same height... where did the energy went..

Theoretically ( physics-wise ) you are right, the closer you are to the rim when you take off, the higher you should get, IF the power output was the same at both jumps. But it is not.
RVJ is a complex movement, you are trying to convert horizontal momentum to (kinda) vertical, deal with the inertia from the run-up and combine all that with the voluntary force from your muscles.
Different take-off position = different angles on your knee bend/legs/plant/toes-off etc , which cause a potentially different power output. May be the same , may be lower, may be higher, may be more or less or the same trainable etc etc etc.
Just stick with your normal takeoff point and keep improving the max height you can get from there.

1. Gym.
2. Toddday method jump session.
3. Repeat.
4. ???
5. Profit.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 19, 2015, 11:30:01 pm
150318 Jump Session 2
Did it at the court close to home.  With people shooting around, so not really T000Day method all the time.
Some jump felt good, especially when speed is increased

https://youtu.be/w7D8_XdM65M?list=UUFkLDlG4_NUDlObKkKjoebQ

http://www.youtube.com/watch?v=w7D8_XdM65M

Will Force myself to T00day on Session 3
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 23, 2015, 02:36:37 am
150320 Jump Session 3
Did 20 jump as before, nothing to be proud of,
first 3 jump can not touch rim, the rest can touch but nothing superb.

150322 Strength Squat Session
45   x 8 Front
45   x 8 Back
135   x8 back
185   x8 back
225   x8 back
275   x8 back
315   3x5 back ATG


150323 Week 14 Waiting for Jack new program. and PreTest result for him

First Test Week 0Test 1 Week 9Test 2 week 14 (after Extra Jump session 2-3 time  of 20 per week)
Stand still Leap118118119
Depth Jump(19"box) 118(19"box) 118.5(19"box) 118
(13"box) 117
Paused Jump115.5116117.5

I don't feel as shocked about the result as last time...Improvement is never easy..
The number still seems weird, as I can always touch the rim... and even get over the rim with a frog jump...
but none of this result is over 120"..
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 24, 2015, 10:06:58 am
such trubble, so shuffle, very chop step, wow.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 26, 2015, 05:50:21 am
150326 New Program by Jack Woodrup

Honestly... this seems to be the similar thing i had done before.
I wonder if doing so can really improve my vert........
Anyway.. trust ur coach i suppose.

So did the first day in 4th month as follow.
-Depth Jump
- Split Jump
- Bounding
- Single Leg Frog jump
- Single Leg Box jump
http://youtu.be/IoCmPkM6nZY
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 26, 2015, 09:45:51 am
putting in work, always good. your bounds are a mess, though, they look like mine before t0ddday told me i was doing them wrong.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 26, 2015, 12:12:57 pm
Thsmks lbss. Pls let me know what is wrong and how to improve.
First time doing it in that video.
Usually so 1 2 3 jump instead of this.
I found a sample here..
Start with 2 leg jump i c.. That i d not do
https://youtu.be/tUIsmLrtVpk

https://youtu.be/zSYq1GrCjlI
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 30, 2015, 06:26:00 am
150329 W16VJM Strength Maintenance Day Add in DIY Power Day

I am never good in O lifting... but got to do what is needed....

Hang Clean
45 1 x many
115 1x5
135 1x3
175 1x3
180 1x2.5 fail
175 3x3

Hang Snatch
45 1 x many
95 1x6
115 1x4
135 5x3

Explosve Squat
135 1x5


Video Loading...
https://youtu.be/wvzUYtRXhq0
http://www.youtube.com/watch?v=wvzUYtRXhq0
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 30, 2015, 06:34:55 am
150330 W16 VJM New Routine Plyo Day

Do this 30hrs after Power Session. Not sure if it is a good idea. Leg is slightly sore. Checked Weather Forecast, might rain in next few days so.. lets do it.

- Depth Jump with much more focus in Ground contact time (used the revised arm swing)
- Split Jump focused with Back Knee Lower (unlike last week which is way too high)
- Alt. Bounding is still a mess, After LBSS comment, i look into how to improve... Attack the ground utube coach keep saying... so i try.. and end up messed up my arm swing. (using double arm for no dam reason, this will take some time to get better at)
- Single Leg Frog Jump, Finally some improvement...Left Leg is still very shxt... right Leg enable me to Tip the bottom of the board in set 2.  (May be this is and Important finding, I'm a LEFT RIGHT plant jumper, i thought my Left leg is STRONG.  But not in Frog jump.  For some Reason my right leg get me way higher.  HOWEVER... i am usualy using my Right arm for reaching high.. this could affect the result? Not sure, i try using Left arm and Tip the board with right leg also..) This Frog Jump exercise may use some muscle that is.. strong on my right and very weak on my left!!!!
- Single Leg box jump, Did it with out arm swing, but trying to be quick with the Loading phrase, QUICK loading motion and up i go.

Video ...
https://youtu.be/7zUegjxHxvg
http://www.youtube.com/watch?v=7zUegjxHxvg
Title: Re: Scooby 2011 Journal
Post by: LBSS on March 30, 2015, 10:47:18 am
here is t0ddday and a buddy doing bounds. not alternating, but this gives an idea of what they should look like. DL bounds start at 0:34, SL bounds at 0:40. t0ddday is in red shorts.

http://www.youtube.com/watch?v=ImXLBmzCRXg

here's me doing alternating bounds. not very good, like you i am not applying much force to the ground, but i think i was more on the right track with these than you are in that video.

http://www.youtube.com/watch?v=cyjAvPLlN_Q
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 02, 2015, 02:41:34 am
150401 Custom VJM W16 Jump Specific Day with Personal Record in Jumping
 :trollface:
Jump 15.... very likely my best jump in 8 Fuxking Years!!!!  Personal Best! :personal-record:
Not sure if it is the low carb, or the powerlifting session from last sunday.  The rim seems to be much closer with in reach.
I can hop around touching the rim with stand still jump, frog jump, bunny hop into a jump... anything.

However.. I am not able to get MUCH HIGHER with a proper run up jump....which i think i should.

Double leg Frog jump test is at the end of the video
https://www.youtube.com/watch?v=JZT_JmAvLyI
http://www.youtube.com/watch?v=JZT_JmAvLyI


150401 Custom VJM W16 Explosive Strength Day
Feeling Pumped from lunch session... I decide to go do some lifting as easter holiday is coming... less time for personal need.
https://youtu.be/vxoDF1IUkdI
http://www.youtube.com/watch?v=vxoDF1IUkdI
Title: Re: Scooby 2011 Journal
Post by: LBSS on April 06, 2015, 10:39:41 am
scooby! you finally got some good approaches and look what happens! those ARE full run-up jumps, my man. that's what it's supposed to look like.

btw do my eyes deceive me or are you repping my alma mater?  ;D
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 09, 2015, 03:21:28 am
150404 Easter Holiday Power session

The Whole Easter holiday is packed with kids activity.
I am lucky to have 1 lifting session in the morning.

Squat      
45   1x10   
      
Hang Clean      
45   1x5   
115   1x5   
135   1x5   
155   1x3   
160   2x3   
160   1x2.5   
160   2x3   bad form
(Just checked last week session working set at 175 to 180..wtf  i am suppose to increase weight not decrease.)
      
Hang Snatch      
115   2x3   
165   2x3   
145   3x3   
(last week session at 135 so this is on track)

Jump Squat
145 at 1x5


I recall i have sudden Electric Shock  feeling from doing hang Clean, probably with bad from...
i am not concern if the same shxt will happen... I am paying close attention on my left leg.. and my lower back.
The last experience was just fixed with lot of stretching (yoga) taught by physio.. and ultimately stopped hang clean...


Video Log
http://youtu.be/jOQZhm19gXI
http://www.youtube.com/watch?v=jOQZhm19gXI
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 09, 2015, 03:26:19 am
150409 2nd day back to work. Plyo Session at lunch
FIrst day of work was busy with meeting so i can not jump at lunch and at night  right when i got home.. it start pouring... so wet floor and plyo does not go together.

2nd day... will do Plyo at lunch, and explosive lift at night..

Bound still take a little work, Wrong side arm swing.. Not attach the gournd.  Left leg powerless... many mistake
I did an extra Set... (from 3 to 4)

Single leg Frog jump is weak. only able to tap the board Once from my right out of 4 x 4 (each leg)

The weather is Moist and cold, and muscle does feel stiff... I should stretch more....

Hoping to try to slam dunk at some low rim soon... but never have the time...


150409 2nd day back to work. Explosive Lift Session at night

tight schedule.. Doing plyo in at lunch
and Explosive (light weight Lifting) at night.
This is not a very good setup...
Paused Squat, Reactive Squat, Paused Jump, Seated single leg jump.....

doing 2 training session a day ....ai... tight schedule..
this is not working smart...

TRYing to Fix Hang Clean/snatch with no quad dipping under the bar...
https://youtu.be/-i-Ny4vffMg
http://www.youtube.com/watch?v=-i-Ny4vffMg
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 14, 2015, 04:03:42 am
150412 W18 Power Day  (Poor Power Day)
Hang Clean   
45   Warmup
115   3x3
bar only   bar behind head, Elbow forward, bounce bar stretch
135   1x3
155   1x2.5 2nd rep fail
175   1x1.5 .5 did not catch both 2nd and 3rd
175   1x3 No catch, just focus in Hip thrust with no quad sneaking under the bar
175   1x3  With out concern of form, catch easy
   
Hang Snatch   
175   1 x 3  (focusing in form.. But cant really get the ball high at all)
165 3x3


150412 Night, Basketball tryout
(took a good nap after Olifting before try out)
Did some Defense stance lateral movement, quick feet drill, and a 7Min game with unknow player (with 7 turn over).
I pretty much did nothing.. but still made the team.. because.. the coach me know me from before.

I could not sleep untill 4:30 am today.. not sure if it is due to the afternoon nap.. or due to the try out emotion. This pretty much fucked up my Monday plan.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 14, 2015, 05:01:19 am
150414 W18 Sport Specific Jump Day at 7am (poor jumping day)
6Hr sleep with 2 hours deep sleep from sleep tracker.
Did not Jump for W17... so Jump early this week.
Hamstring is sore from Sunday.... (the try out was pretty eazy.. except of the 1 min burn out on the defense lateral movement drill).  Hamstring feel tight and sore.  And  because i will have lunch appointment today... I have no choice but to jump early in the morning.. ( otherwise i wasted 2 days in a row).

Preform at the court close to home...(I can blame i am not use to this court as excuse)
The jump is poor. I am able to reach over the rim on all 20 jump starting from the first one, even the Mini Hop before rep 1 is over the rim.
None of the jump is wrist height...   stil able to tap the rim before i left doing frog jump... so this rim is not higher in anyway... may be the Line on the floor is different.... crap excuse anyway.

this is frustrating ... when performance fluctuate up and down like this....


Tonight.. my friend ask me to do Explosive session with him...
(this is 2nd time doing 2 session on the same day.... definitely not a TRAIN smart path...

No acceleration....
just slow..
https://youtu.be/QF4NYrhDTak
http://www.youtube.com/watch?v=QF4NYrhDTak
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 14, 2015, 05:40:52 am
Info on trying to fix my Quad dominant hang clean...

http://renospeedschool.com/error-hang-clean/

Flexibility in shoulder
https://youtu.be/2AaS3iZ8AWA
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 17, 2015, 11:42:18 pm
150416 Custom VJM W18 Plyo Day
Same old depth jump and single leg exercise.  I don feel Bouncy....
i wonder if i do not feel bouncy... should I just NOT do plyometric.. is it a wasted effort? or doing it is still better than not doing it.. ( i take the 2nd option)

I would say... i sure Hope.. my alternative Bounding is getting better.. at least the arm swing is in sync. and i am Starting to attack the floor more.
Still looking dorky though.

150417 First time doing Max-OT Cardio to lower BF ratio
I had been on Low carb diet for weeks. but not much result.
still at 183lbs and 20% BF using my non accurate scale.
Seeking advice from Jack, and he suggest me to do Max-OT Cardio. Twice a week.

http://ast-ss.com/information/?p=17

16 min of ULTRA high intensity interval on Recumbent Bike.
Need to set Interval program, but after i checked. they only have HILL program.. which is some sort of going up interval.

Did it for the first time today, and it is NOT on interval. Just finding a resistance level which I can manage to do for 16min.
Resistance level 15, 7.24km, 212 Cal 
(not sure how they measure my Cal as i had not input my age or weight at all)
Bike Model Lifefitness 95R  (may be i have to check the manual of it)

(I would not say ULTRA high intensity as i am able to talk on the phone for 10 min doing this.. buddies call me after 2 min of work out  and refuse to hang up)


it seems like I am stuffing more and more training session within a week...
morning and night session stacked together along with other thing.
OH btw, i starting doing Plank with with upper back form roll hoping to work on the core and cave in shoulder. (4 set of 1:20 every night)
(and i found out plank is not good to lose fat... may be i should do the seated medicine ball twist instead of plank....)

Video Log:
https://youtu.be/2v_FRGkRTjY
http://www.youtube.com/watch?v=2v_FRGkRTjY
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 20, 2015, 04:34:58 am
150418 W18 Jump Specific Day.. Dunked on a 10'.  A NOT EXCITED  :personal-record: Day
Saturday, need to work AM. Decided to go to the court to Jump 20 time (Jump specific session... 2nd time this week)
I took my mini Foam ball to the court at 1pm...not so sunny day... no kids yet..
Just me & my Kids size ball in Highlighter Orange.... (such an awkward picture if u can imagine)

- First 10 Jumps.... Consider as warm up to get myself as high as possible.  (seems like not much different... still lack acceleration, no PR here at all.)
some ballers arrived... but they went to the other side playing 3on3... and probably wonder why there is a guy here jumping with out a proper bll

- jump 11-15... Release the Baby Foam ball... (Slam dunked with the foam ball 5 times in a row... all went in.)  :o :o :o :o :o

Official...I has officially dunked on a 10' rim...
 :highfive:  To my surprise.... I am not overly happy...not shocked... not emotional...probably caz i had no PR in my previous 10 jump... and I am.. just not too excited......
I Don't Know why.



- Jump 16-20  Similar as rep 1-10.

Before I pack up and leave.... I decide to just Go out and fool around.. jumping at the rim non stop in various stupid way....
AND GUESS WHAT!
Most of my jump.. without... focus or concern of footwork, mechanic have produce similar or slightly lower reach than my so call... FOCUSed Jump.

 :uhhhfacepalm:

This.. this is really...fuxked up... All my months of t00day method, forcing myself to take the Proper, Long stride, lean forward, staying low with Increasing speed, explosive arm swing...
Left..... Right..... left-right plant  Up in the air....

are just... the same shxt as Me fooling around non stop Jumping like a clown?

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=87562&d=1429521647)
Video Loading...

150419 W19 Power O-lifting fine tunning
Not really focus on increasing the weight... (even thought i am TOLD to do so)
I am trying to Pull without pushing my knee under the bar early.
Focusing on keeping my HEAD and possibly my shoulder  infront of the bar.. with my hamstring stretched as initial phase.

Video Loading...
Title: Re: Scooby 2011 Journal
Post by: vag on April 20, 2015, 06:01:27 am
Official...I has officially dunked on a 10' rim...
 :highfive:  To my surprise.... I am not overly happy...not shocked... not emotional...probably caz i had no PR in my previous 10 jump... and I am.. just not too excited......
I Don't Know why.

Because you did not really dunk, you dunked a squishy foam little ball which is cool and all but it does relate to dunking a size 7 basketball much ( if not at all ).


Before I pack up and leave.... I decide to just Go out and fool around.. jumping at the rim non stop in various stupid way....
AND GUESS WHAT!
Most of my jump.. without... focus or concern of footwork, mechanic have produce similar or slightly lower reach than my so call... FOCUSed Jump.

 :uhhhfacepalm:

This.. this is really...fuxked up... All my months of t00day method, forcing myself to take the Proper, Long stride, lean forward, staying low with Increasing speed, explosive arm swing...
Left..... Right..... left-right plant  Up in the air....

are just... the same shxt as Me fooling around non stop Jumping like a clown?

Did it occur to you that EXACTLY because you worked so much on getting the jump technique down good, you have achieved it and now you can do it without thinking much?
That is EXACTLY what you are trying to accomplish with the toddday method, get proficient in jumping, so all your jumps will be efficient.


Imho , you are still very prone at trying to find "secrets" and "revelations" all the time. There are no secrets. No crazy conclusions can be derived from each training.
Relax, stop thinking and keep training, as you see it works, and it works good!
Title: Re: Scooby 2011 Journal
Post by: LBSS on April 20, 2015, 11:12:46 am
yeah god damn it scooby congrats on the jump but you're almost as frustrating as seifullaah in your own way. you started practicing jumping technique in a thoughtful way, and hey presto you started jumping better. just because you weren't thinking "t0ddday method" while you PR'd doesn't mean it didn't influence you!

also, as someone who has dunked foam balls and volleyballs a bunch of times, i'm with vag: it ain't a dunk until it's a basketball.

that said, with the height you go there you could dunk off a lob, for sure.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on April 20, 2015, 05:27:17 pm
Sigh. The goal is ALWAYS to become unconscious at the movement. When that happens you'll jump your best. All your training is just for that...so that you can still have proper form and approach without thinking.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 21, 2015, 04:57:34 am
Video uploaded for the Jump 150418 Specific Day...
So call.. the 10 Foot Dunk session...

The interesting part is near the end... where the FOOL around jump... got higher than expected... in a Piss me off way....
I was purposely doing stupid bunny hop in my fool around jump too..

http://youtu.be/ht4oZEkx1rg

http://www.youtube.com/watch?v=ht4oZEkx1rg
Title: Re: Scooby 2011 Journal
Post by: LBSS on April 21, 2015, 09:26:58 am
god those jumps make it even more annoying that you thought the t0ddday method wasn't helping you. do you not see the difference between them and your earlier jumps where you shuffle 8 billion times before taking a couple of random steps toward the basket?

lookin' good, though.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 23, 2015, 06:36:40 am
150421 First time doing Max-OT Cardio with Hill Interval to lower BF ratio

Not sure if the Hill interval is set correctly.
I felt no interval and after 6 min into the run cycling , i reselect Hill again just  to be sure.
getting serious and quite tired.

After 16 min:
- Resistance level 15, 7.17 km, 209 Cal

Previous record:
- Resistance level 15, 7.24km, 212 Cal 

WTF.. I was not focus and talking on phone during my First initial test (without Hill program)
Title: Re: Scooby 2011 Journal
Post by: acole14 on April 23, 2015, 08:46:04 am
What the...why are you doing that now? 15km on a cardio machine?? Do that in your off-season. You're at the peak of your season right now! All you're doing is risking an overuse injury that affects your jump, which, in case you've forgotten, is plenty enough for you to DUNK! You know, the thing you've been working nearly TEN YEARS to do? All you should be doing for the next few weeks is max effort jumps with ooper, or stuff like the 7 day vertical jump cure, or just stretching/self massage. If you don't get it done, cycle back to volume and then lift the intensity again after a few weeks. But you're very close. Don't derail yourself now.

By the way, people with body fat issues don't usually have visible abs and serratus.  :uhcomeon:
Title: Re: Scooby 2011 Journal
Post by: LBSS on April 23, 2015, 09:05:03 am
what acole said.  :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: ChrisM on April 23, 2015, 10:11:20 am
Holy fuck shit Scoob. What in the double retarded monkey fuck are you doing?!?!?!?!?! Steady state cardio is the WORST thing to do for vert (and hell, it doesnt do much for body comp either)! Go JUMP!
Title: Re: Scooby 2011 Journal
Post by: vag on April 23, 2015, 03:03:25 pm
By the way, people with body fat issues don't usually have visible as and serratus.  :uhcomeon:

This too, besides the obvious 7km hill workout lunacy. He logged a 20%bf the other day,  :ffffffuuuuuu:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 24, 2015, 05:13:55 am
I asked Jack woodrup about how to Lower my bodyfat to reduce my weight for extra height.

he told me to do the following:
http://ast-ss.com/information/?p=17

16 min of hi intensity "Interval" Bike.

suppose to help me get rip & melt Fat without any Negative impact... according to his experience.

So I try to do it 2 to 3 times a week as he suggested.

Just 16 min of Hard cycle without pacing myself.

(original i asked if i can to HIIT running in the morning... which he think will ruin my CNS....)

correct me if i am wrong....


150422 W19 Plyo day at lunch

150423 W19 Explosve lift at night
Explosive Paused Squat at 145lbs
Reactive Squat at 155lbs

walking down the stair today and Slightly rolled my left ankle...
now walking around with minor pain.
I am moving it as must as possible while sitting down.

Suddenly work is getting very intensive with pressure.  I am expected to OT in a serious way...
This might get into my lunch training or night training...
crossing my finger.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 27, 2015, 03:47:23 am
150426 W20 Power Olifting session
Still polishing form.
End up preforming hang clean very slow untill passing HIP and explode up, this way.. i am sure i am not quad dominant and the back is not used too early.

END up lift is good, but with this... I can not lift heavy at all. One more problem, is when i am not able to get the bar high enough to catch, i lean backward to catch.  This end up causing me in a very POOR catching position like a Complete retard.

Asked a friend who is a semi pro olifter, and he suggested, QUAD dominant is not the main issue, but Using the BACK too early before Full extension is just wrong.  HE double confirmed me that I need to JUMP up, not BACK,  and tel me to use like 40kg to fix form.

on the other hand, Taiwanese trainer ask me to do hang clean as heavy as possible regardless of form, and CATCHING is not a must for development of vertical jump. Not heavy, is useless for Vert development from what he said.

working set of hang clean : 
135lbs  Slow pull pass hip to explode perfectly.
155lbs  Good slow pull but catching is leaning back.
175lbs Slow pull is impossible to catch, with less concern of from able to catch

Hang  snatch mess...
175lbs.....1x1  insane
155lbs 3x3... I am just doing what I am in hang Clean with Wide grip


150427 Acting like a Boss in work, Wake up early to train.  Max OT Cardio session 3
I try to wake up at 7 ish.. and head to the gym at 8am so I can get to work on time.
one of my excuse to leave home early.

16 min on the bike and the stat as follow:
Before:
1. level 15, 7.24km, 212 Cal
2. level 15, 7.17 km, 209 Cal

Today:
3. level 15, 7.39 km, 220 Cal   (I try to set level 16 in the beginning. but too tough and go back to 15)


PS.
I asked Jack Woodrup once again just to confirm this cardio shit wont affect my vertical power, he confirmed "the high intensity nature of the intervals and the low volume of them means it isn't anywhere near enough stimulus to cause a detraining effect. They do use a different energy system though so there might be a little bit of an issue, plus you still me to recover from doing them. My advice is to try with 2-3x per week and see if the loss of BF is negatively offset by increased fatigue in the muscles. If so drop back the frequency."

After today session, the so call HILL Program is suppose to be some sort of interval training, BUT i could not FEEL it at all, I did see the digital chart go 1 bar up and 1 bar down through out the the 16 min.  BUT Clearly can not feel the so call.. On and OFF interval style training.
So i emailed the bike company for an manual, as i can not find the manual on line (seems like the bike i am on is a old version, with many different version released) 

Further more, if no program is avaliable, Jack suggested the following:
 the intervals max of 30 seconds and rest for 90 seconds. For example you might warm up for 2 minutes on a low to medium setting, and then do a 30 second sprint followed by 90 seconds of low resistance low speed recovery. Do 7 of those intervals and you are done.

As stated the other article, this max out Cardio require FOCUS in that 16 min.
IF i need to do this shit manualy. it would be PERFECT for FOCUS training. 7 set. of 2 min exercise. with 2 min warmup..

Done deal and HEAD to work.

(now i am thinking.. what other exercise i can do in the morning.. if i only have 20 Min to kill before heading to work...)


PS, I do remember I missed a Max Effort bigger ball dunk session last week.. this is A VERY important SESSION that i need to make up for (may be tomorrow Morning)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 28, 2015, 10:50:28 pm
150428 8am Jump specific session
Trying to dunk a watermelon beach ball (slightly bigger than the previous foam ball).
I suppose my CNS is not ready to jump at 8am in the morning...
Same as usual 20 Jump, and took the first 10 as warm up.
Preformed badly.. Not high at all, and i wonder if those 3 session of 16 min cycling is fuxking my leg.

Rep 11-20 I try to slam the beach ball and I manage to make it once or twice only.  The rest is either Bounce back High and away or got stuffed at the rim.
rep up with bunch of fool around jump.

KEY take away:
As i am Not jumping good, I tested Various approach:
- try to start off further... with longer steps.  (cant decide if better or not)
- try to start of relax, slow and EXPLODE only from the final step toward the 2 foot plant ( I am able to control much better... but not my peak jump)
- try to start of in full speed which result in being tense off the start, and often fail to INCREASE speed futher into the plant result in constant speed, and much harder to control the plant during jump.   (Jump result is rather in-consistence)


Given the early morning excuse...or may be leg is still getting use to that MAX OT cardio effect.  I will continue to work with this ball untill i get more consistence.  (I still have one more bouncy bigger rubber ball for my next step before official real basketball)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 28, 2015, 11:05:29 pm
150429 8am 4th session doing max OT cardio
FUXK.  I got reply from the bike manufacture, and guess what, my HILL interval setting was NOT selected, I am suppose to hit ENTER before start cycling.
So this mean my previous 2 session end up being Constant resistance endurance Fuxk Tart training.

Now with better understanding of the machine, the program go as follow:
4 stage: warm up, plateau, interval, cool down
Plateau is steady increase in resistance to bring heartrate up
Intervals occur every 6, 7, 8,...19 seconds for respective workout durations of 6, 7, 8,..19 minutes  (16s /16mins for my case)


With that aside, Jack suggested if i can not figure out the program,  just manually do 2 min warm up, 30sec HARD, 90sec easy, repeat 7 times and that is good 16 min.

I did it manually today.
Easy setting at 12, Hard setting at 20
the result is:

4. level 12/20 7.01km 219cal (Max OT cardio  30/90sec)
3. level 15, 7.39 km, 220 Cal (wrong constant program)
2. level 15, 7.17 km, 209 Cal (wrong constant program)
1. level 15, 7.24km, 212 Cal  (test w/ constant program)


Very tough.. compare to my previous wrong constant program.  I have slight cramp on my left calf and my right pinky toe, but it all ran away after my shower.  I give it my best effort in the 30sec intensive part, but i tend to slack off at the 90 sec part... this might be the reason for the low cal result.

going to tell jack about this.
Title: Re: Scooby 2011 Journal
Post by: vag on April 29, 2015, 04:51:44 am
JackW is a very reasonable and knowledgeable guy. I am absolutely sure he is not aware of the whole situation clearly. Send Jack a shirtless pic of yours, tell him you are as close to dunking as you never were in your life and he will tell you to STOP THIS MAX OT BIKE MADNESS AND TRY TO PEAK YOUR JUMP FOR A COUPLE OF WEEKS!!! You are there, WTF, this is what you were chasing all those years! Tell JackW to write you a peaking routine instead, follow it for a 2-3 weeks and then do whatever you want.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on April 29, 2015, 08:48:18 am
^ I gotta agree man! From your pics you ar not in dire need of losing BF! You're already lean so go peak. Peak Peak PEAK!
Title: Re: Scooby 2011 Journal
Post by: maxent on April 29, 2015, 09:04:54 am
cutting to dunk is a fools errand. You will lose athletic gains in the time it takes you to attain the required bodyfat % and by then you'll have to work hard to get them back. I've dunked while weighing 30kg more and while weighing 30kg less - the only difference is you go from needing to make a max vs submax effort. Same VJ, no change by bodyweight. The sweet spot is somewhere where you are heavy enough to be powerful and strong but not too heavy to make it max effort nor too weak to make it submax. Imho. Listen to all the advice given. Much easier ways to shed bodyfat than stupidly through training. Do it through diet - RFL as a cat 1 for 10 days if you really wanna do it properly. Not intervals. Jack is unhelpful for giving you that advice.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 29, 2015, 11:08:43 pm
Thanks you so much for all the respond here.
I fwded my journal to jack and told him about what the Bro is talking about.

i also gogled about  the RFL hand book. I just try to go low carb by cutting rice..never a real fan of logging and counting my intake... but.. will sure have a look at it.
From www.itworkss.com (https://www.google.com.hk/url?sa=t&rct=j&q=&esrc=s&source=web&cd=7&cad=rja&uact=8&ved=0CEMQFjAG&url=http%3A%2F%2Fwww.itworkss.com%2Fdownload%2FInteresting%2FHealth%2520%26%2520Fitness%25201.18%2FWeight%2520Loss%2FThe%2520Rapid%2520Fat%2520Loss%2520Handbook%2520-www.itworkss.com.pdf&ei=opZBVeHiBabImwWzhYDYCQ&usg=AFQjCNEkM5tOImALES6IkV4HaCMEcCwHig&sig2=2UXTi0zOetUDudcHiO02Bg&bvm=bv.92189499,d.dGY)


my leg muscle is sore ... from the Interval training.   The HARD 30 sec interval really is something.  With that.. it will sure affect my jump ability.
Furthermore.  Since last month Jack had planned this for me:
1. Plyo day: Single Leg tuck jump, split jump, power skipp, single leg pasued frog jump, seated jump
2. Explosive lift day: Deadlift, Paused Jump Squat, Plyo lunge, single leg pasued frog jump, seated single leg jump
3. Optional Strength Day: Box squat, Lunge, Glute ham Raise  (I will just do Hang clean, snatch on these day)
4. Sport Specific Jump day.

All in all, the above exercise is similar to the original Vertical Jumping Mastery program by Jack.  I am not sure if at this critical stage of my training.. I should continue to repeat the above.

or may be like "acole14" said, I should do lot of "max effort jumps with ooper, or stuff like the 7 day vertical jump cure, or just stretching/self massage"

no change of anything...

going to spend some time reading the 7 days jump cure pdf now.

Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 07, 2015, 12:12:00 am
150502 Dunk attempt with beach ball (Sat)
My girl went to the court with me after work.
landed may be 1/20 times. She start to know what on earth i am doing at age 3.
Video Capped

150503 Dunk attempt with beach ball(Sun)
Olifitng session. Getting better with using the glute,
Keepnig the weight on on the heel instead of mid of foot.
Did few set of 3 above the knee rom dead, 3 below the knee, 3 hang clean. (3,3,3)
added weight and did a few set of 2, 2, 2
Really trying to use the glute instead of the quad for these hang clean.
Video capped

150504 Basketball Season started, and first training is tonight(Mon)
Lot of Running and footwork drill, BW squat push up and etc... endurance endurance endurance...
finished training at 11pm on a monday.  Leg start to get sore 2 nights later and on thursday morning ... leg still sore.

I started to get sick before the training. and it got worsen thru the week.  This fuxks up my vert training this whole week.

no plyometric no Jump, no lift.. till Thursday.

Crossing my finger.. I need to recover fast.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 10, 2015, 11:58:57 pm
150510 First time back in Lifting since i am sick
Just did various version of
rom deadlift
Above the knee, below the knee pull, hang clean. 2, 2 3 combo.

nothing heavy..
i am recovery.. but not yet fully.

the next morning.... My body is so sore...
I can tell if it is the pain from the cold... or the pain from the workout.
(the soreness at the hamstring is sure due to the lift.. but i am also having beat up pain on my lower back shoulder etc...)

i am still sick.. fuxk sake..
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 13, 2015, 08:22:18 am
Exam on Monday May 18th.

All training on hold.
this make it 2 weeks with no training.. (with only 1 Hang Clean day)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 31, 2015, 11:53:45 pm
FXck sake.

For the pass month. It go like this.
Week 1 - Full time study for Exam did not train.
Week 2- Finished Exam and Got sick for 1 week. (1 session of Basketball team training right after exam day and got sick)
2 weeks of no training.
Week 3 - Recovered and resumed training slightly ( Jump training 20 rim jump, Olifting and Strength day completed)
Week 4 - WTF i got sick again (1 session of indoor basketball training, Olifting and Strength day completed)

Just like that. over one month is pass... No improvement for sure.. and probably decrease in vertical.
I must keep my health in good shape... every one is getting sick and infecting people back and forth in this season of flu.


I decide to Dorp Jackwoordup  personal program as it is clashing with basketball team training.
Actually. i am thinking that the custom program is not very Customized for me at a personal level.

Instead, I am thinking about re doing jump manual,
but this time.. i will disregard the golden rule of "Do not lift ligther than 8RM".   I will just try to lift explosive with lighter weight instead of Grinding up all those 8RM weight in squat and Deadlfit.

Title: Re: Scooby 2011 Journal
Post by: cowed77 on June 02, 2015, 04:01:59 am
hello fellow asian.

keep at it!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 08, 2015, 10:18:06 pm
150609 Busy but never stopped.

Had been training hang clean every sunday, along with on off training.
(training stat is recorded on phone but did not have time to update this log)

Restarted Jump Manual but with LIGHTER weight this time. No more of those 80% 1RM 5 set of 8 exercise. Grinding is much less.
Hope this lighter weight can make different with better result.

(did 1 day of plyometric, 1 day of plank/leg raise, 1 day of Heavy lifting last week.)

Took the time to edit this video which record Dunk attempt in May piror to Restarting Jump Manual

https://www.youtube.com/watch?v=amr4R4hhlLk
http://www.youtube.com/watch?v=amr4R4hhlLk

Ball went in at 3:19 & 5:00
Title: Re: Scooby 2011 Journal
Post by: LBSS on June 08, 2015, 11:05:50 pm
for people who want to skip through, at least one of the dunks is at 3:19.

great job scoob those are looking solid!
Title: Re: Scooby 2011 Journal
Post by: seifullaah73 on June 09, 2015, 06:46:47 am
great job scooby dunks looking good.
 :goodjobbro:
Title: Re: Scooby 2011 Journal
Post by: ChrisM on June 09, 2015, 09:41:55 am
Progress is progress man!!! Looking good!

I swear you're not far away from catching a perfect lob.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 13, 2015, 01:02:28 am
150613 2nd strength session from Jump manual

Did not have Time to update my previous log.
Have been doing those Plank and leg raise according to the book, done 2 sessions of plyometric (slightly over 1 hr each)
Today will be the 2nd session of Weight. 

review last weight session log preparing for tonight session as follow:

2015 Restarted Jump Manual
Without reading my old state... I told myself to listen to my body and go lighter.
and end up.... with the following weight:

Squat @ 275 5setx8 (with only 3 set of warm up with lighter weight)

Deadlift @ 275 5setx8 (no warm up)

Now that i took to time to Revisit my Old stat and  WTF is goning on... I Might THINK i am lifting light.. but in fact i am still lifting heavy..
the question is... did I get stronger? or am i Still lifting slow...

Now... the key is Cut down the warm up... and try to lift explosive freshly.  I manage to finish the whole routine in 2 hrs.
I got to make sure i am lifting Fast... no grinding.... unless is the last rep...

am I still grinding... I thought I am not... Am i still going too heavy? Dam it...I am not sure



Quote
Jump manual in 2014

14 before May: Started with the 0.85 1RM Golden Rule
- Squat working weight at 275  (5 set of warm up or so)
- Deadlift working weight at 285 (3 set of warm up or so)

14 June: Aiming for explosive with lighter weight
- Squat working weight at 225
- Deadlift working weight at 245
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 15, 2015, 05:30:13 am
~massive log update
150520 Vertical Mastery Resume
Squat
45 1x8
135 2x4 Paused Squat
185 1x4

Deadlift
225 1x4, 1x3 (unable to isolate Glute)
275 5x3 (try to keep butt down)

Pause Jump Squat
45 4x5




150523 Trying to hang clean better
Rom Deadlift focus on Glute
45 1x8
115 1x8
135 1x3 (pull above knee) 1x3 (pull below knee) 1x3 (hang Clean)  = 3 3 3
155  1x 3 3 3 routine
225 1x3 (pull above knee) 1x3 (pull below knee)
155 x2.5 hang clean
155 x3 ok
175 x2.5

Above Knee Rack Pull
225 1x4
315 1x4
365 2x3

150531 Finishing up custom Vertical Mastery
Squat toward working set 275lbs
Knee rack pull toward workingest 275lbs



150531 Conclusion of Vertical Mastery
Squat Rack Busy,
Leg press toward 270lbs
Vsquat Machine 300lbs

hang Clean
- 135lbs 2x3 (no jump)
- 175lbs 1x1 , 1x2 can't catch
- 175lbs 1x3 (rest between each rep)
- 135lbs Form polish 2x5

No more Custom Vertical Mastery...ending the payment to Jack Woodrup... and going back to Jump Manual Starting now
- Focus in Shorter time in each session, and aiming to life explosive, Never Grind in any lift.

150603 Jump manual Week 1 Plyo Day (With Heul Finish in 2 hr)
Did it with my girl at night, 7:30 pm

150605 Jump manual Week 1 Core Day
Plank and Leg Raise, no log.


150606 Jump manual Week 1 Strength Day (Alone Finish in 2 hrs)
3 set of Squat warm up @ 135, 185 & 205
Squat working Weight @ 275lbs 3x8 explosive but tough 1x6 slow 1x7 burn out
- Super set @ 245 x5  @225 x5 very tough, with back pain

Calf on normal Leg press machine @180 1x8 @270 1x8 @ 340 3x8 explosve, 1x8 slow, 1x13 slow
- Super set @320 1x8 @290 1x7

Deadlift @275 2x8 (hip not low enough), 1x6 (rest every rep), 2x3 (Slow)
- Super set @245 1x3 @225 1x3

Lay down Leg Curl on new machine @ 65lbs 1x8, 2x8 explosive,  2x3.5 slow
- Super set @55 1x3.5 @45 1x3.5

Inplace Launge @40lbs 3x6

Hang Clean working Weight @135lbs 1x6  @155lbs 2x6

Knee Drive in the air 4x8

150610 Jump manual Week 2 Plyo Day (Alone Finish in 1 hr)
Did it by myself at night, 8:30 pm

150612 Jump manual Week 2 Core Day
Leg Raise 20, 20,24 Explosive. 9, 9 Slow

150613 Jump manual Week 2 Strength Day (Alone Finish in 1.75 hr)
2 set of Squat warm up @ 155 & 205
Squat working Weight @ 275lbs 3x8 explosive 1x6 slow 1x5 slow
- Super set @ 245 x7  @225 x8

Hang Clean working Weight @ 155lbs 3x6

Seated Leg Curl on new machine @ 65lbs 2x8, 1x7 explosive @55lbs 1x4 slow 1x6 slow
- Super set @45 1x6 @35 1x0

Calf on Nitro Plus Leg press machine @400 1x8 @440 3x8 explosve, 2x11 slow,
- Super set @420 1x10 @400 1x11

Inplace Launge @45lbs 3x6

Deadlift @275 2x8 @295 1x8 (steady not fast) 1x1 slow, @275 1x3 slow
- Super set @245 1x4 @225 1x4

Knee Drive in the air 4x8

150614 Stretching for 1 hr along with little foam roll
For the first time.. I actually took an hour to stretching....
I guess thing is getting Real serious.
 :trolldance:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 26, 2015, 05:55:30 am
150620 Week 3 of jump manual
I did the Core exercise less than 12 hrs ago... and today lifting session is poor. (not sure if it is because of the core exercise)
the 4 set of front left right plank for 1min20 sec, along with 5 set of leg raise.

Squat Rack start of busy....
Calf and leg press warm up on  Leg press machine
270 x8
3203 x8  slow x11, slow x 12
300 x11
280 x10

Squat
135 x3
225 x3
295 x3 working set but feel too heavy  (must be the Leg press i did ...warm up? my ass)
275 1x5 such a bad day, not explosive, just steady
245x5
225x12

seated leg curl
65 2x8 not full range
55 x8 same tough
55 x4.5 slow  x3.5 slow
45 1x7.5  FAST and painful
35 1x8.5

Deadlift
295 x5 steady but not explosive
275 x4  (such a bad day) x8 (with focus)
Try to to Slow rep x1 with ccave in back
225 x1 slow

Inplace Lunges
50 lbs

Hang Clean
175  Fail
155 1x5 2x6

The court is close, i had not pratice jumping for 1 month...



150624 Week 4 of Jump manual Plyo day
I got myself a Inversion boot from china.  So much cheaper compare to Amazon.  Before my plyo session, I attempt to hang myself... for the first time, still very scared.. so i just hanged for like 20 sec.. with my 3 yrs old watching me on the side.
After 1 hour of plyometric exercise...I try to wrap it up with more inversion hanging.. and end up not able to kick my leg up.

Weak core strength may be?  Not too sure.

PS. for the pass 3 or 4 session.. my 3 yrs old is partnering with me during plyometric session.  It is so hot, and she often get bitten by mosquito.  I am sure lot of parents think i am stupid making her jump around with me.  I guess it is just my way of spending time together instead of me went to exercise myself.

with no jump practice for month... I feel my vert did not increase at all..

Oh yes, I also got my self on of the Musctrac from china for 1/8 of the cost... going to massage whenever possible.
On the side note, I shifted my Lifting day from Sunday to Saturday, This free up my sunday to have 1 hour of Focus stretching every sunday.
(i should be stretching everyday...... dam it)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 29, 2015, 02:51:02 am
Arm Swing Adjustment?
I saw this video today,
at 19 sec.  the guy Jump with Both arm/hand Above his head, before lowering the non dunking hand.
https://www.youtube.com/watch?v=O9aR-X9tEYs


Where as myself... my non balling hand never go above my head..
https://www.youtube.com/watch?v=JZT_JmAvLyI


I did found some jump which rarely... both hand go above my head.
https://www.youtube.com/watch?v=amr4R4hhlLk
Both Dunked attempt at 3:19 & 5:00  is with Both hand above my head....


um... may be... Arm swing with hand above head is a must....

Title: Re: Scooby 2011 Journal
Post by: vag on June 29, 2015, 06:25:08 am
Lol, he is just reaching for the ball. :uhhhfacepalm:

Trying to have both your hands up will only deteriorate your reach ( limited dunking hand hyperextension ), and your maximum touch sub-sequentially.

Also, besides this new 'free hand above head' shit, how many years and negged posts must pass to stop watching random dunkers and picking one specific random aspect of their jump, naming it a new top secret?

https://www.youtube.com/watch?v=m_fg4G2QRSA : Take a look at this video and see 10000 different runups, plants, hand windups, takeoffs. They all lead to +45'' jumps. You know why? Because those guys can apply huge forces to the ground rapidly.

So once again, get under the squat bar to get stronger, jump a lot to get more proficient in applying that force and that is really ALL that there is to it.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 30, 2015, 05:48:22 am
Lol, he is just reaching for the ball. :uhhhfacepalm:

Trying to have both your hands up will only deteriorate your reach ( limited dunking hand hyperextension ), and your maximum touch sub-sequentially.

Also, besides this new 'free hand above head' shit, how many years and negged posts must pass to stop watching random dunkers and picking one specific random aspect of their jump, naming it a new top secret?

https://www.youtube.com/watch?v=m_fg4G2QRSA : Take a look at this video and see 10000 different runups, plants, hand windups, takeoffs. They all lead to +45'' jumps. You know why? Because those guys can apply huge forces to the ground rapidly.

So once again, get under the squat bar to get stronger, jump a lot to get more proficient in applying that force and that is really ALL that there is to it.

Thanks Vag.

I am no lifting heavy any more.. trying to lift may be 50-60% of 1RM while trying to keep the speed high...
as for jumping.. my access to ball court is shut down untill mid july... so i had not been jumping much...
 :uhhhfacepalm:

Title: Re: Scooby 2011 Journal
Post by: Raptor on July 15, 2015, 05:06:45 pm
Btw scooby, maybe you should re-read what I wrote here:

http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg102681/?topicseen#msg102681
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 16, 2015, 04:21:46 am
Thanks raptor.  Nice to hear back from u.
I lost ur fb and thought u disappeared.
Thanks i will have to read and rethink about the play
What u said before still applies now i believe.


Btw scooby, maybe you should re-read what I wrote here:

http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg102681/?topicseen#msg102681
Title: Re: Scooby 2011 Journal
Post by: Raptor on July 16, 2015, 07:42:58 am
You "lost" my facebook because I have deactivated it.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 24, 2015, 08:54:04 pm
Week 7 of jump manual completed.

For the record. I had been following JM closely which is 1 heavy lifting day and 1 plyo jumping day per week. I also have an one hour dedicated stretching session per week.  Never skipped these listed session.  However i had skipped most of not all the explosivle leg raise and planking session

I had also invested in a pair of gravity boot where i hang myself for 5 min every 2 or 3 days. Where i do some inversed situp, squat and side up.  Nothing serious. Did it to relax my back only.

I also started drinking green smoothies on weekdays.  More like druit smoothies as i founs out i outtoo little green in my mix.  I thought it is supose to be healthy but i end up gaining like 5lbs after 1 month of green juicing.  A little Google confirmed if not be careful, green smoothies or juice will increase one person weight fast.... :pissed:

The office court is closed for a month and i have not jumped at the rim for one month.

I jumped for the first time yesterday and i guess i am lucky to have matained similar vert.  Not my max where i can dunk a beach ball. But i am able to go over a tap or grab the rim easy.

I tested my squat under the rim frog jump and confirmed i can still touch the rim.
Also tested my 1 step approach 2 foot jump and got myself over the rim also.

i guess i am safe to say that jump manual is able to at least maintain my strength level...(with the added weight)
And i am back to square 1 where no horizontal power is transferred to vertical power .

I am on to week of JM... Suppose to do it for 12 weeks..
With where this is going... I am not sure if i should continue...
Title: Re: Scooby 2011 Journal
Post by: Raptor on July 25, 2015, 07:37:23 am
http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg108655/#msg108655
Title: Re: Scooby 2011 Journal
Post by: ChrisM on July 25, 2015, 01:05:12 pm

I am on to week of JM... Suppose to do it for 12 weeks..
With where this is going... I am not sure if i should continue...

THIS is your biggest issue. Not that you cant stick with something (though thats a problemas well) but the fact you reek of negativity most of the time. You will get no where if you can't see yourself.getting there FIRST. Suck it up, be positive, and grind on. You lost some vert...everyone does when they dont PRACTICE it!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 27, 2015, 10:27:37 pm
Talked to a Olifting friend... who once learnt olifting with me in the same class... but while I stopped, he continue to learnt and seek more professional coaching.  He end up flying himself to China to learn Olifting with the Gold medalist coach for a period of time.   While I ask him to suggest where is a good place to learn Olifting quick, he suggest me to hire him as a PT.  Which cost 80USD per hour, lifting equipment not included.  This is the lowest he can offer and consider lowest in the market with his kind of knowledge and background he claims

I will have to pass on this... for various reason.

Continuing with what I am doing..with Jump Manual.
And i return to the court at lunch today for max effort jumping practice finally.....

and W T F!? (the court is reopened on July 20.... )

but now a new Sign is up...
THE COURT IS CLOSED untill Aug 31..

i got to....adjust my plan....

While I am sharing this $80 usd/hr professional service story with my friends.  One of my teammate who happen to be a Crossfitter agree about the cost is right, and confirmed this Coach is Legit with his qualification.  He also confirmed that, the local crossfit club invite oversea coach to have short session every now and then, and they cost more than 80usd an hour, so it is worth it.

I was like..    :uhcomeon:

On the other hand, I told the same story to one of my powerlifting bro from the Gov sponsored O & Plifting club.  This Dude original want to learn Olifting, but the club focus in Plifting 80% of the time... so he end up learning plifting and little olifting over the year.  However, he very dedicated in olifting and learnt quite a bit on his own as well from the CHINA 80s gold medalist coach  (who was invited to teach locally for a month or so with gov funding). 

This powerlifting bro knew me for as long as I started learning squat the plifter way.  He agree with the...crossfitting market cost... but he does not think i should pay so much...  After discussing with him for a while... he suddenly told me this idea of his.

He wanted to buy some barbell and weight along with some portable rack.... where he can put it on some push cart.. and start squating/olifting in the park.
I believe he got this idea from Crossfitter,  I had seen westen crossfitter group running around in park and mountain and doing pushup, situp and suddenly doing military press, hand clean and etc on the side with barbell on the floor in the middle of no where.

having said that... he said if he do get the necessary equipment... he can sure teach me how to do Olifting with a small coaching fee.

This sound exciting... to me.. may be.. Olifting.. is the missing link.

May be u guys think I am stupid changing program / shifting focus again.

Quote
(other possible missing link may be:
1. 8hrs of sleep
2. Stretch / foam roll daily
3. 10% body fat not meeting
4. Core Strength (dynamic or Static)

on the side note, here is something suggested to me by a certified sport performance coach (this is for the record only, so i wont lose it).
Quote
train 4 times a week

1 power snatch, Snatch high pull, depth jump over hurdles

2. power clean, clean pull, depth jump over hurdles

3.power snatch and power clean go 1RM
4. rest
5. 1~2 steps jump over as high as possible hurdles like the vedio i sent u or try to tuch a object
 power snatch
squat 80~95%1~3reps
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 28, 2015, 12:31:57 am
you are a weird, weird dude scoob.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 28, 2015, 03:59:03 am
you are a weird, weird dude scoob.

I agree... :wowthatwasnutswtf:
(https://img.alicdn.com/bao/uploaded/i4/183200111549708467/TB2LpJeeXXXXXasXpXXXXXXXXXX_!!264468320-0-rate.jpg)

Read this during lunch:
Quote
Increasing your Vertical Jump

A conditioning specialist in Scottsdale, Arizona. He holds a Bachelor's of Science in Exercise Science. His articles will help you!
By: Josh Henkin
Last updated: Oct 24, 2011
There are a million products that make promises on increasing one's vertical leap. Everything from jumping shoes to programs that simply use bodyweight exercises. In many sports, athletes wish to jump higher in hope they will improve their performance in their chosen sport. While this may be the case, it is equally important to remember that there are far more important aspects to sports performance than just how high you jump. However, understanding what makes for a good vertical jump can help many young athletes save a lot of money and see great progress from their work.

FLEXIBILITY!

This is the least exciting of all the principles that I could possibly name. However, if you do not have proper range of motion in your hips, shoulders and low back you are not going to reach your potential. Since the dominant amount of force production in a vertical leap is accomplished in the hips, you will see that optimal range of motion is necessary. If your hips are tight you will not be able to translate force through the hip musculature properly and you are setting yourself up for injuries, primarily in the low back and sacroiliac joint.

Simply stretching though in the traditional sense will not be the solution to your problems. In flexibility training there are two main types, static and dynamic. Static is the what most traditionally think when flexibility is mentioned. Holding a particular stretch for 20-60 seconds. Dynamic flexibility involves certain types of movement that will help increase the range of motion in certain joints. My preferred examples might be stepping over hurdles for the hips. The importance of the distinction relates to how you structure your program. There is a poor correlation between these two types of flexibility. Meaning if you are bad in static stretching you can still be good in dynamic. It is important to use both. Usually we will use dynamic methods prior to a workout, as it will provide proper range of motion and assist in increased force production. Static flexibility has been shown to reduce force production so usually it is saved for after the workout as a recovery method and additional flexibility training.

Sport Stretch by Michael J. Alter provides some great ideas for static stretches. Many of my dynamic stretches use basic tumbling, hurdles and full range of motion lifts. By using all these methods the athlete can increase many aspects of their performance including their vertical jump.

Olympic Lifts and Hybrids

The Olympic lifts are terrific to incorporate into any serious sports performance program. My only concern is when athletes are unsure how to perform them correctly still try to utilize these lifts. This is where injuries may occur. If one is taught these lifts properly they are far from dangerous and can provide numerous benefits. I suggest if someone were interested in learning the lifts to find an USA Weightlifting Coach in their area.

Ok, so how do the Olympic lifts and their variations help the vertical jump? As I mentioned earlier the hips are primarily responsible for the success in a vertical jump. What the Olympic lifts do is teach the lifter how to use their hips explosively. This ability to translate force will allow one to utilize the stretch-shortening cycle (SSC) more efficiently leading to a better jump. A good example of the power of the SSC is the following. Try to jump, but before you explode up hold the bottom position for four seconds. Measure how high you jump. Next, dip down as fast as possible and come back up as fast as possible. See a difference? Chances are you saw significance between your two efforts, the second jump being much higher.

The other benefit from the Olympic lifts is if you use their full movements you can greatly increase the flexibility in major joints such as the hips and shoulder girdle. The Overhead squat, Drop Snatch and others are great exercises to develop overall body strength and power. However, they will still increase range of motion in all important areas.

If you would like a stronger example of the impact of the lifts let us look at the following. I would like to thank my colleague Chad Ikei for the following information. This excerpt is from his article "Pulling To Jump Higher."

"Nicu Vlad of Romania, World Record holder and Two time Olympic Medallist, came to the United States back in 1990, with now current U.S. National and Olympic Team Coach Dragomir Cioroslan, for a training camp. It was here at the U.S. Olympic Training Center in Colorado Springs, that this 100-kg (220 lbs) weightlifter recorded a 42-inch vertical jump. Not to mention he was in weightlifting shoes, which weighs a lot more than tennis shoes and no formal warm-up. (Snatch 200 kg, Clean and Jerk 232.5 kg)

Wesley Barnett of Team USA, 3-time Olympian and Silver Medallist @ 1997 World Championships, have legs (especially hamstrings) and ass like a thoroughbred on him that most body builders would like to have. He has recorded vertical jumps higher than 39 inches at a height of 6-foot-1 and 105 kg (231 pounds). I've even witnessed him dunking a basketball while jumping over my head, and I do mean literally jumping over my head which of course only stands a mere 5-foot-2 but he straddle jumped directly over my head and dunked. (Snatch 175 kg, Clean and Jerk 220 kg)

Mark Henry, 1996 Olympic Team Member, now known as "Sexual Chocolate" on the WWF scene, had quite a vertical jump. At 6-foot-3 tall he could dunk a basketball, not to mention that he could squat over 1000 pounds and deadlift over 900 pounds. Now dunking a basketball at 6-foot-3 doesn't sound that hard, but take in to account that he weighed at that time 175 kg (385 pounds). Now that's impressive for a big guy. (Snatch 180 kg, Clean and Jerk 220 kg)

Shane Hamman, 2000 Olympic Team Member and current National Super heavyweight Champion, another big man weighing in at 163 kg (358 pounds) but only at a height of 5-foot-9, can jump onto boxes at a height over 42 inches. Of course Shane was also known for his squatting ability of over 1000 pounds. (Snatch 195 kg, Clean and Jerk 230 kg)."

This is amazing considering the average vertical jump of a Division-I men's basketball player is 28 inches!

Plyometrics

Plyometrics are one of the most poorly understood training methods in our toolbox. This method is also known as shock training. The purpose of plyometrics is not to be a conditioning technique, but rather improve the utilization of the SSC. However, one must posses a descent level of strength to benefit from such training as the joints and musculature will be able to translate force optimally. The first two methods may act as preparation for plyometric training.

Everyone must establish a baseline before they begin a plyometric program. Using basic foot contact drills and general physical preparation drills are terrific. This would include exercises like jumping jack, split shuffles, slalom jumps, mountain climbers, jump rope, as well as many others. From here additional bounding drills such as skips can be included. One should not train with plyometrics more than twice a week and this will vary greatly on the phase of the cycle. Plyometrics should also mostly involve several sets of low repetition training as we are aiming for quality of jumps than the number.

It is important to remember this type of training has a great impact upon the body. Recovery will be crucial as well as the type of surface you use. Sandpits are my personal favorite as they offer a great deal of benefits to plyometric and sport-specific training. Just like any other training method if you do not understand how to use or implement this method you are better off not using it.

After reading the above ideas hopefully it is clearer that fancy equipment or "high-tech" methods are not necessary to have an incredible vertical jump. I would highly suggest that if you were interested in using any of the above methods but are unfamiliar with them to seek out a highly qualified strength and conditioning coach in your area. Most coaches will have a certification from National Strength & Conditioning Association and/or USA Weightlifting. Remember anything is possible with smart and well-organized training.

http://www.bodybuilding.com/fun/henkin14.htm
Title: Re: Scooby 2011 Journal
Post by: vag on July 28, 2015, 06:09:26 am
^^^
Enlightening!!!
I never imagined that having a 150 to 200kg snatch and a 1000lbs squat would make you jump high!
Neither that dynamic warmup and recovery methods prevent injuries.
Also, loose muscles with bigger ROM operate better that tight ones with shorter ROM, damn!
Oh and plyos help you improve the SSC? Apocalypse!!!

Not targeting the article here. I don't disagree with anything in it ( unless maybe the plyos in a sandpit but ANYWAY! ).
I just don't get how a guy that is 6-7 years in vert training feels the need to post this ultra-base-level knowledge.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on July 28, 2015, 06:10:56 am
you are a weird, weird dude scoob.

vertical jump training has this effect on most people.

if you're going to spend good amounts of money to train.. might as well go to the dark side.

juice up and high bar to 2.5BW+. x 5-10reps of SVJ every day or two.. he'll end up at 5'10, 195-205lb 7%lean.. boom.. dunk like nothing. retire.




Title: Re: Scooby 2011 Journal
Post by: ChrisM on July 28, 2015, 07:37:49 am
...i love when articles point out how much an athlete can box jump and then immediately compare it to another sports ACTUAL VERTICAL JUMP.

Pisses me the fuck off.
Title: Re: Scooby 2011 Journal
Post by: Raptor on July 28, 2015, 07:38:41 am
I just don't get how a guy that is 6-7 years in vert training feels the need to post this ultra-base-level knowledge.

I do.

He posted it while he was standing upside down.
Title: Re: Scooby 2011 Journal
Post by: maxent on July 28, 2015, 08:05:22 am
SO is scoob gettingi into crossfit? Because that would nothing out of the ordinary. Plyo pushups put 2" on my lying vertical and im almost ready to practice catching lobs now.
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 28, 2015, 08:08:25 am
you are a weird, weird dude scoob.

vertical jump training has this effect on most people.

if you're going to spend good amounts of money to train.. might as well go to the dark side.

juice up and high bar to 2.5BW+. x 5-10reps of SVJ every day or two.. he'll end up at 5'10, 195-205lb 7%lean.. boom.. dunk like nothing. retire.

if i weren't worried about health effects i'd have tried this a long time ago.
Title: Re: Scooby 2011 Journal
Post by: maxent on July 28, 2015, 08:14:40 am
I doubt there any serious health effects. I think i'd be a good candidate for juicing up. I'm 6'3, 159 when lean ... dont think anyone would fault me for taking a little somethign something to put on 15-30lb of muscle to bring me up to the average adult weight. but i wouldnt in good conscious be able to compete against 'naturals' - not that i think that would be unfair bc i'd be too big/strong, just as a moral thing, pragmatically it probably only brings me up to a level playing field in terms of bodyweight. Would love to do it, everyone talked me out of it last year though. 
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 28, 2015, 09:28:16 am
I doubt there any serious health effects.

http://www.mayoclinic.org/drugs-supplements/anabolic-steroid-oral-route-parenteral-route/description/drg-20069323
Title: Re: Scooby 2011 Journal
Post by: maxent on July 28, 2015, 09:35:02 am
I doubt there any serious health effects.

http://www.mayoclinic.org/drugs-supplements/anabolic-steroid-oral-route-parenteral-route/description/drg-20069323

Quote
Tumours have occurred during long-term, high-dose therapy with anabolic steroids. Although these effects are rare, they can be very serious and may cause death. Discuss these possible effects with your doctor.

Quote
RARE (WITH LONG-TERM USE)

etc. If those sides bother you, what would you say if you looked at the sides of say ibuprofen? Nothing there bothers me but i guess i wouldnt want to take them long term or very heavily.. so..
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 28, 2015, 10:46:12 am
i wouldn't take ibuprofen long-term either. ibuprofen has wonderful acute effects and is easy, cheap, and legal to get. AAS are difficult, expensive, and illegal to get without an Rx and i am a healthy 28-year-old.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 01, 2015, 01:35:50 am
150901 Training never stop... I just did not take the time to type what i have on my phone here

All the training stat is on my phone.
all August. the basketball court is close, i did not have a chance to practice jumping.
Weekly routine remain the same as Saturday Heavy explosive lifting 1.5hr max, Wednesday  plyometric 1.5 hr max.

talked to Kadour and he even voice chat with me...
Which shocked me.. because to me.. Kadour is like Kobe in basketball.
I got emotional when I hear his voice.
He suggested me to lose weight as fast as possible and cut all meat milk product, just eat fish egg and soy milk.
also suggest me to add 5 short 20 min training session everyday.  while continue with my previouse training.

So I added the Max cardio (HIIT) bike thing ( 16min daily) to burn fat with 10 min stretching. I manage to do it about twice every 3 days. Along with the 8 min abs.
I was never able to have more than 1 session of training a day.. the best i could do is.. Bike/abs in the morning, plyometric at night.
the 5 training session wll mean that i have to do Morning, Lunch, After work, Pre sleep exercise plus 1 more.

Actually, the 5 session can be... stretch, cardio, abs... so.. it is not as BAD as it seems but i still fail and unable to do 5 sessions.

chatting with Kadour is funny, is like talking to Bruce lee...
what i mean is, he discuss training like a philosopher... I am not saying he is talking useless thing when i ask simple question like how to increase jumping ability....    it is like... when you ask bruse lee how to be a better fighter, and he will answer you.. "be water my friend".

oh yes, he also suggest me to consume more BREAD with olive oil and honey which i ate 2 bag in 2 weeks.

so the pass few weeks or months.. i did not practice jumping ( due to lack of court) but my weight go down from 190 to 183.. (i was 183 all the times.. don know why i suddenly increased to 190)  when i first measured right after Kadour tell me to lose weight.

The reason why I finally post an update here is because today is Sept 1st, the lunch basket training court should be open.

BUT WHEN I GO THERE TODAY..... i see a 3rd notice board, CLOSE extend to sept 15.

 :raging:  I tell myself.  I will not let this stop me.
De-jumping phase end today.  I will find my way to pratice jumping ASAP.
(Tonight.. have dinner gathering, tomorrow is plyometric day... meaning THURSDAY is the only time available this week)
Title: Re: Scooby 2011 Journal
Post by: Merrick on September 01, 2015, 02:12:00 am
LOLLLLL

Who saw this coming?  I thought Scooby would have run out of new bullshit schemes to switch to, but he managed to video chat with Kadour Ziani and might possibly take his advice? 

Scooby, you're getting older man.  You don't have time to keep screwing around if you want to dunk.  You know, it's okay to make a mistake.  It's even okay to make it twice.

But, it's NOT okay to make the same mistake LITERALLY 10+ TIMES WHILE HAVING A BUNCH OF KNOWLEDGEABLE SUPPORTIVE PEOPLE ON HERE GIVE YOU THE BEST ADVICE YOU CAN GET... YES, BETTER ADVICE THAN EVEN KADOUR ZIANI.... I'm SURPRISED THE GUY DIDN'T ALSO TELL YOU TO STRETCH FOR 4 HOURS A DAY
Title: Re: Scooby 2011 Journal
Post by: vag on September 01, 2015, 04:53:28 am
oh yes, he also suggest me to consume more BREAD with olive oil and honey which i ate 2 bag in 2 weeks.

best.
vert.
training.
advice.
EVER.
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 01, 2015, 07:06:18 am
oh yes, he also suggest me to consume more BREAD with olive oil and honey which i ate 2 bag in 2 weeks.

best.
vert.
training.
advice.
EVER.

Disagree. He should've ate 3 (THREE) bags in 2 weeks, he messed it up.

#notgood
#reasonyoucantdunk
Title: Re: Scooby 2011 Journal
Post by: ChrisM on September 01, 2015, 08:23:02 am
"Most elite athletes are el8te DESPITE their training"

-wise muthafucka.


...pretty sure Kadour falls into this group. Dude still has ridiculous hops at age whatever the hell he is now. Just saying.
Title: Re: Scooby 2011 Journal
Post by: Airmatt83 on September 01, 2015, 09:24:48 am
Scoobs, I agree with Raptor, Chris, and Merrick. You have the knowledge here on this site. You've been doing this for a long time, yet, It still seems as though youre looking for a magic formula. DO what has gotten you this far along already. CONSISTENCY!!!!, Stick with your routine. When you get stuck, use the members here as a resource for fine tuning your training. Also, court or no court, you can still train. Be like Your reference to Bruce Lee. If he were you, he'd find a way to train using the environment around him.
Remember your old slogan "BIY". I want to see you dunk some day, brotha. Keep with it.
Peace
Title: Re: Scooby 2011 Journal
Post by: LBSS on September 01, 2015, 09:41:56 am
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLO
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLO
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLO
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLO
LOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLO

[catches breath]

OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOL
OLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 09, 2015, 05:47:49 am
150909 Am I  Joke? Well... I don't think so
Um... u know... I do learnt alot from people in this forum.
but I never consider I know it all.  So I talk to different people every now and then to see what else I can learn from whoever, and of cause I do not follow everything I hear blindly.

I understand when we had done something for a long period of time and become better at whatever we are doing, we start to think we are so good at it our-self and stop taking advice or suggestion from anyone...  (ie, who do u think you are to teach me.....)

now...I do, keep trying different thing, but only after I Completed certain program...
and people here keep thinking i am looking for MAGIC bullet, or calling me Program hopping/ switching.

For example.. I am following the Jump manual routine with 1 X 1.5hr jump/explosive session, 1 X 1.5 hr of weight training session per weeks. Had been doing it since few months ago and still doing it today, never skipped a day in any week even during vacation (except for the core session)

I just don't understand why you guys think I am changing program to often.  BTW, isn't it true we need to CHANGE things around every few months because our body ADAPT to our training and result diminish if continue?

I am still squatting/dead-lifting/depth jumping.... regardless what program i am on... the basic is still the same...
Over and Over again... may be Too long already

What is new to me is ... I am doing 16 min of HIIT/Max Cardio and 10 min of Abs exercise (trying to go daily) along with more stretching (which i rarely do before).
Now.. i don't know if that is consider a MISTAKE or a Joke like how some of you guys view.

The bread and olive oil thing... along with the eat fish instead of meat suggestion.... I see no harm in giving it a try...I had done so much in the pass, might as well try it.

==============================
As for some update..... to make this post meaningful
The court under my office is still closed..... until Sept 15... and I had lost hope in that court, as it had been extending the closure 3 times.  Luckily some one found me a new court which is hidden from google map with an additional 4 min walk.

This additional 4 min walk shorten my training time to 30 min sharp.  And after 3 months of no jumping...my first session of jump (yesterday) got me over the rim nicely.  The running approach SUCKS shxt, so I am guessing the rim is LOWER than 10 feet.   I will have to measure it to confirm.

May be.. it is time to throw some lob pass to myself at this court.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=93580&stc=1&thumb=1&d=1441792025)
=====================================
Title: Re: Scooby 2011 Journal
Post by: CsSsRuleLife on September 12, 2015, 11:03:46 pm
all that lifting and plyos and stuff dont count if you dont actually try to dunk, thats like by far the most important part
Title: Re: Scooby 2011 Journal
Post by: vag on September 14, 2015, 06:19:21 am
all that lifting and plyos and stuff dont count if you dont actually try to dunk, thats like by far the most important part

Very much disagree. But let me explain : I don't doubt the intentions of your message and how much you believe it, but i think it is misleading. You are a gifted young guy that got to over 40'' by just going out to dunk. Do you have any awareness of how rare that is? It is VERY rare. Scooby is a slow un-explosive un-gifted man. Like most of us. Plus he is mid 30s. This 'just go out and jump and go hard at it' advice is highly irritating for normal guys like us. It is like calling us stupid, if it was so simple why haven't we tried it so many years?
Again though, just to avoid misunderstandings:
1) I do respect and admire your jumping progress AND dedication.
2) I don't doubt at all that you are just trying to help and share your own experience/perspective.
3) I do believe that jumping often is very important for jumping high.
We average Joes without any natural 'bounce' actually wish and hope soooo much that you were right, that going out and trying to dunk was the way.
But no, unfortunately for us the squat rack is by far the most important and useful tool to improve our jump.
Title: Re: Scooby 2011 Journal
Post by: CsSsRuleLife on September 14, 2015, 09:37:53 am
yeah i guess youre right, hard to put myself in other peoples perspective, but even if you got the slowest cns and muscle fibers and what not, i belive you need to have a max out dunk attempts at least once in 5 days or so, and scooby here has them like once a month or so?
Title: Re: Scooby 2011 Journal
Post by: vag on September 14, 2015, 10:54:07 am
^No doubt.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 16, 2015, 02:09:16 am
150916  Got sick again... Caught a cold Saw doctor already
Last Friday 150911  I did my 2 hrs Olifting lesson in the park, personal 1 on 1 training Free of charge for the first class.
Forced myself to learn from Ground to Waist level to High pull only. Did it in Hang clean and / Snatch position.
As suggested by coach, the Snatch Wide grip position is better for learning to use the Hip while the bar travel pass the waist.

Will continue this lesson, since it is the first time the coach teach in the park... not sure if we will get ejected.  So we are just testing the water and is free for now.


As for Jumping Training, 2 times per week with 1 lift 1 jump session continue, the quality of lifting session decreased a little as some time i did it on Sunday (which limit my self to 45 min only as my girl singing class is jsut 1 hr long and i need to go back to pick her up)
Jump/plyo session remain good.   But still not much Max effort  to the rim .

On my 3rd visit of that new rim/court i took the measurement and found that rum to be 115 inch only.  :-X  No wonder i got high over the rim... it is rediculasly  low and still i am not able to lend a dunk on it (using Step bound Jump 2 hands).

On the other hand the old court with 10' rim is finally opened.  On my way to see doctor today (I caught a cold and want to cure it asap), I saw a bunch of people standing at the court staring up at the roof of the school building.  This does not look good, seems like they are going to start/plan some more construction on this Court.....

report over, suppose to do plyo/jump day tonight... but i guess it would not be a good idea to jump when you are sick.

Fuxk.
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 16, 2015, 07:46:25 am
I actually did get to dunk just by practicing dunking (off one).

The strength training and stuff just stabilized my dunking (it was less dependent on the day, I could dunk consistently). That's pretty much it. In terms of height attained, didn't help almost at all. 7 years of non-stop training for nothing.

Strength training usually required me to gain weight, and whatever I gained strength-wise was negated by the added weight and by the fact that I started to use less and less speed in my jump, and more strength. This translated itself in the same height being attained in the jump.
Title: Re: Scooby 2011 Journal
Post by: vag on September 16, 2015, 07:56:49 am
But you are a single leg jumper, my strength-training 'obsession' applies to double leg 'ungifted' jumpers.
By the way, those 7 years of strength training gave you nothing at all, didn't you add something like 15 inches to your DL jump?  ;)
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 17, 2015, 12:15:16 pm
If you count a 12 inch vert as a starting point, for someone who hasn't done any sports in his life ever, yes. Otherwise, my baseline probably is 20-22 inch (SVJ, not that any momentum helps too much anyway), highest I got was ~28 inches or so.

Oh, and if I don't squat regularly ~100 kg feels like max, low bar. High bar probably ~80-90. So it's all a bunch of bullshit.
Title: Re: Scooby 2011 Journal
Post by: vag on September 18, 2015, 06:18:07 am
Bullshit! You got to 160kg squat, hard SVJ dunks at 9'8'' and 35-ish DLRVJ. I don't know why you are trying to alter your own stats.
The fact is that you were very reactive but weak before training, you strength-trained, your squat skyrocketed and your SVJ/DLRVJ followed.
Title: Re: Scooby 2011 Journal
Post by: Raptor on September 18, 2015, 08:34:15 am
Very reactive? Depends on how you put it. "Very reactive" off one leg, completely UN-reactive off two. If you would've put me to jump off a running two-leg vert back then I would've crumbled to the ground as soon as I would've planted off two feet. I just don't get it, could I have SUCH weak quads or maybe I distribute the tension differently depending on the plant?

For me, the two leg jump was always a matter of "go to the spot and do a SVJ" mentality.

Oh, and I NEVER jumped 35 off two, lol. Not even close. MAYBE 32 at the most.
Title: Re: Scooby 2011 Journal
Post by: maxent on September 18, 2015, 09:31:17 am
Thing is raptor you didn't finish the deal by getting lean at the same time as you were strong. That's the part I always failed at too. I think until you've got all those ducks in a row, it's hard to say you're only capable of X.
Title: Re: Scooby 2011 Journal
Post by: vag on September 18, 2015, 10:40:23 am
Yes he did. He is just negatively e-stating himself now to make a point.

Don't listen to his "Oh, and I NEVER jumped 35 off two, lol. Not even close. MAYBE 32 at the most." crap, here is the truth :


Actually, I just found this:

http://www.youtube.com/watch?v=8LhJL5bUOrY

It does seem pretty high, don't know how much but decent.

This one as well...

http://www.youtube.com/watch?v=3ykADt4v1jA

Title: Re: Scooby 2011 Journal
Post by: Raptor on September 18, 2015, 12:55:02 pm
They don't seem that high. 2nd one, maybe. But being consistent with them is hell.
Title: Re: Scooby 2011 Journal
Post by: vag on September 18, 2015, 03:45:25 pm
Yeah, to be fair you are right. The first one that says 33-35 is 31-32. The second one i would say around 33.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 10, 2015, 12:25:29 am
151009 O-lifting 1 on 1 with coach 5 session complete

After I recover with cold, I finally dropped Jump Manual (1 sessin of 1.5 Lift / 1 Session of 1.5 hr jump per week).
I am doing 2 session of 1.5 hour Olifting Learning session.  And just finished my 5th sessions  today.

I shared some videos with other trainer online, they said my clean is much better than before.
I could not really tell myself.... should be better.. but not sure HOW much better...
and I am lifting like 30 min with just the bar and with 45lbs on each side toward the end only.

This movement is so weird and not natural...
Hyper extending my shoulder Backward, and curl my lowerback sticking my tummy fwd with my butt backward at ALL time.
The initial lifting phs required me to go SLOW.... and Not extending my Leg until the bar reach the Take off point (the DICK area)..
And once I lift off...it happen so quick that i need to squat back down with my butt back to catch....
all so weird.

Many people said hump the bar is the way to go
Some even tell me to hump the bar so hard that to get bruise mark on hip/dick area....

But my coach said it is not hump the bar.. when u extend... The hip will touch the bar and when the bar slide up on ur hip while u extend.
It should RUB hard .... So it is like a upward snap on ur dick/hip area that feel and sound like a hump... and u should be able to here the Slap/rub sound...

all i feel is..When I am Lifting with the so call more GOOD form
i am Humping the bar forward.
but my coach said.. as long as the bar is not MOVING fwd is good enough (he said my bar is going up not fwd so keep doing it)
even I feel like I am humping...

I try to tell myself to extend my HIP, instead of HUMP the bar and this usually result in bad lift without the rub/slap explosive sound...wtf

But when T tell myself.. HUMP the bar... it end up being a good faster lift.

So weird I have to say

And once the bar is up, i need to quickly squat back down, the so call Strength shortening cycle which is SUPPOSE to benefit Vertical jump is weird again.

I can not relate this to VERTICAL jumping.

1st, humping does not feel like full extension on the hip, and coach said never jump off the floor, just triple extend explosively..(how to be explosive and not in the air =.=, especially when I am lifting light.)
2nd. after air lifted the bar, I need to quickly squat back down... which does not feel like full triple extension again.. (extnesion may only happen for fraction of a sec... and even that might not be a FULL triple extension..)

And up till now.. I am still doing Light lift. Which will not help my vertical...
Coach said, once my hit rate of GOOD LIFTING form/speed is higher enough, I can start adding weight. (which hopefully by then... vert will go up)
Current hit rate of a GOOD lift is about 60 to 70 percent only.


One thing I did notice...with these 5 session of olifting class is.... for a few lift when I got it right (not more than 10 happened).  The lift or so call explosive contraction of muscle happen so fast that it feel like.... blinking of an eyes... which I NEVER experienced in any Power Lift... (not even Jump Squat)

sort of like....comparing throwing punch
Punch with dumbbell... vs throwing punch freely (with flexed slow muscle) vs throwing punch with quick reflex

I cant really explain... it just feel like i am training how to contract SUPER fast, and Relax back in squat position SUPER fast...

I don't know... where it will take me....

BIY...

===============================================
On a side note... my bball coach only gave me 2.5 min of game time in my last match...
I truly feel like I am wasting time... playing basketball.... may be i should just go to the training session... which is at least more Efficient comparing to time spent vs actual exercise time.
1 hr traveling 30 min warm up 1 hr match time leading to 2.5 min game/activity time
vs.
1 hr traveling 2 hr training session leading to 1.5 activity time.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 12, 2015, 03:01:43 am
151011 Resumed Heavy Powerlift for strength Matainance

Core is important.. Kadour told me this personally many times.  I am doing those youtube Abs work out every 2nd morning.
Did a few times of Level 1 and 2 and started doing level 3 twice.  which is hard but is only 12 min long.
I also added the chest work out.. which i did Twice in 2 days in a row.  However 48 hrs after the first chest work out... soreness appear on my triceps...

Very very sore, abs on the other side remain ok.

Resumed 80% 1rm squat and deadlift on the sunday 45 min rush session.
Leg is tire the next day.
- work up toward 45 lbs plate x3 on each side. (315lbs)
Squat is easy, 4 set of 3 reps. Deadlift is tough may be because i am tired for squat.  did like 3 sets only. x3 x2 x3 

Did some jump attempt last week, rep one is so poor that i barely tap the rim.
rep 13 is better with increased speed and control, but just reached over by finger length.

Sent the video to Kadour, and he said i should start trying to dunk at low rim..  "you need a low rim" he said.
also, kadour is sending me a gift, in return, i will paypal him some tiny little funding as sponsorship to his movie.
Title: Re: Scooby 2011 Journal
Post by: adarqui on October 12, 2015, 02:10:00 pm
cool. Why is he suggesting low rim dunking? Also how low?

Your main goal right now is to consistently get vert up? or to land a dunk on 10'?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 15, 2015, 02:40:27 am
151014 Olifing class 6 completed
Coach said. I am getting more consistence with technique, he is telling me to preform clean from ground, no jerk no snatch.  I can request to learn it, he suggest not.  Because IF WHAT I WANT IS VERTICAL POWER, clean is sufficient.   Snatch & jerk will require a platform to drop which is not available in most gym.  (However, the Vert training in  Taiwan suggest snatch or snatch hi-pull for vert)

Went to Jump around at lunch today (Thursday) and Vert remain low... leg is still sore.. not sure from the sunday squat or yesterday Olifting class.
Olifting is a weird sport.. the kind of tired is not like a heavy day of squat or deadlift.... is more.. like the brain is tire... or may be this is what the says.. the CNS is tired.

So I jump for like 10 time and shoot around for 35 min.  Left knee is a bit sore.  Just an inch over the rim or so... not my max.. tested my Squat under the rim jump and unable to touch the rim.. (guess this is official fact that my vert has decreased.)

btw, having trouble sleeping.  Some time i sleep late due to movie at 2am.. but when I sleep early at 12... I end up waking up at 1:30 to 3am...  usualy for 30 min or so and back to sleep... but again i might wake up at 4:30 or 5:30... and have to go back to sleep again untill like 8am.  Kind of messed up.  My smart wrist band is saying i am having 1.5 to 2 hrs of deep sleep daily..... in a consistent manner..  this cant be a good thing...especially when i am Olifting..


as to Adarq,  not sure y Kadour said "You need a low rim"  Guess he want me to practice jumping with the ball, self lob or drib it it with the ball...for technique and timing...he did not talk about how low.. but he know i have a slightly lower rim as well as a 5inch shorter rim close by...

Ai.. thanks for ur message adarq.. remind of the good old days when i watch u doing all those self lob dunk... dunking is like surfing right? waiting for the right wave/jump for u..

Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 22, 2015, 11:24:59 pm
151022 Olifting session 7 completed

took 1 week off to vacation, and have zero training for the pass 7 days.

Did a session of T0dday jump at lunch.. as my vert decreased.. i am going back to  jumping toward the rim. 
out of 20 jump, first 7 is so poor that i can not tough the rim (lack of warm up probably)  from jump 8 to 11, My speed of landing and jumping increased and i felt the force absorb and explosive power. and able to reach over the rim by a inch or so. from rep 12 to 20... the result is up and down.. but never really good.

Return to olifting class and crap, i lost my technique, the back seems to raise up TOO early EVEN I Focus and THINK i am not.
End up spending 2 hrs of lifting light weight.  No where near to heavy weight yet... fuxk.


the next morning, leg is tired.. not sure from jump or lift.

Olifting class changed to Tue and Thus starting this week.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 29, 2015, 05:33:26 am
151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change. 

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on October 29, 2015, 09:12:49 am
Have you ever actually stuck to one training method for longer than a couple weeks?
Title: Re: Scooby 2011 Journal
Post by: J_Mckinney08 on October 29, 2015, 12:44:22 pm
151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change. 

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.


My metabolic functions just got slower from reading that lol, I can understand lighter intermittent fasting periods but my god Kadour is practicing to survive a concentration camp haha! anyways good luck in your training I know you've been working many years towards these goals. also miss all the cool videos you posted on YT frequently.
Title: Re: Scooby 2011 Journal
Post by: adarqui on October 29, 2015, 01:07:42 pm
151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change.

nice.. i used to love performing several short sprints before i'd start jumping.. really wakes you up.


Quote
Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.

In general I feel good skipping meals and eating light.. but when I dunked, I couldn't skip meals or dunk on an empty stomach. If I dunked in the morning, I'd go for milk + coffee/cappuccino powder. This helped me feel very alert and "jittery" (caffeine) but without the weakness i'd feel if I skipped a meal. The feeling of "slightly hungry, jittery, alert, aggressive, and possible pooping way too much" is when I jumped my best.. lmao .. Oh also, the previous meal (the night before), I'd load up on bananas and some protein, so that come morning, i'd have everything digested and I was ready to go.

My pre-dunking meal was always very light (like I mentioned before).

I'm not a caffeine drinker anymore so.. Right now i'm just drinking orange juice in the morning before I train. Does the job for tennis/running etc.

pc!
Title: Re: Scooby 2011 Journal
Post by: Raptor on October 29, 2015, 03:24:51 pm
I never drank coffee in my life.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on October 30, 2015, 06:50:11 am
Update from Completing Session 9 of Olifting Class.

(Just to get it off my Chest, I ALWAYS COMPLETE A PROGRAM I STARTED, I HAD NEVER BEEN PROGRAM HOPING, STOP MAKE ME REPEAT THAT AGAIN)
JUMP MANUAL i spent Months if not over half a years. Completed and repeated.  (the Original Author never reply question when i email or fb message him)
BOINVERT, Completed and repeated. (Email response is good when i have question)
VJB Completed and repeated. (Various program with in the book, and Kelly is a Great guy)
JUMP SOLE (even this pcs of junk I Completed)
I even did many weeks of Raptor designed program (did not pay him, and he sort of got more important things to do in life and stopped his coaching with me)
Also that Custom Jack Woodrup prgram where i pay him monthly.. Did it for Over half year  at least, i can not remember right... MR woodrup Facebook account is closed now.... for watever reason.

Over the course of all this years, there is one program where i started and did not complete,  Jump Alert.

And I did Squat extensively to get to 2.17 x BW squat... (not buy squat every few months on and off for fun.)
the only Crap i did not START/repeat is that Project Vertical junk by Tyler Ray.



I agree, I sucks, as I am stuck at that 37  or so vertical and never got higher for at least 2 Fuking yrs...  and... I never stopped.  Call me dumb, call me waste of time..  Watever.  I... just continue to seek watever way is available.   And frankly... this Olifting way will most likely be my last attempt.

Fasting, Dry, Wet, eating Fish.. get lighter water.. i will do whenever i remember.. Stretching.. Hiit, Cardio.... I am trying... also..

ok... I got that out of my chest....
 :uhcomeon:

Back to my update.

I did my 9 session of olifting yesterday.
the learning progress is slow over these 5 weeks or so.. may be I lack talent.

i went from hang clean to power clean, to able to keep my Hip and leg angle constant at initial off the ground phs before arriving the hip for extension and HUMP the bar.

I spend alot of time getting the form right, as i often wrongly HUMP the bar too early (when the bar is just 1 inch above knee level)

but now.. is all fixed, and the bar is always on top of my dick level as I Hump the bar.  (Some Lifter Keep saying Hump is a good sign, where i believe Extending the hip which LEAD to humping is good, but humping is not a must.... However... Humping did make the bar fly like it is light and often result in explosive speed/lift)

when the Hump(or full extesnion ) happen, the bar Really Fly up high easy.

took like like 6 classes to get to this point. I was power cleaning about 60kg (when form start to degrade)

I took 1.5 week off and when I return to my 7th class
my technique is fucked... the Angle is messed up as i Raise my back too early off the ground
I spent my 7th and 8th class to fix my technique doing hang clean. (consider that is a Fking waste of time AND money)

however... after i got the technique back. I AM NOT ABLE TO lift fast still , not as FAST as coach at least.  Everything is right, but the explosive Thurst is not there.  As if a person is punching with a 30lbs glove in slow speed.

So coach make me go back to just the bar with 10kg on top.   I am trying to lift Fast, not heavy.  the concept is... Lift fast > lift heavy.

a fighter not able to throw fast punch with 10lb glove is useless,,, does not matter if u can throw a OK punch in 20lbs.  It need to be Fast, period

that was the conclusion of session 8.


On session 9 (yesterday)
My coach suggested me to stop power cleaning and starting Power snatching (wide grip), Ending with the bar above my head. 
So in this session, I spent  2 hrs power snatching just the bar and a little 10kg.... 

With the wider grip, the Bar is always at the Correct hip level (above Dick)... where I can Hump and Bounce/thrust the ball up.
Coach now tell me to Flex my Butt when i Hump (which i find it very hard, as the CATCH phs is RIGHT after the Extenion.... instead.. i feel like i am throwing a Punch and quickly taking it back instead of leaving my Fist all the way up front)

I spend a good 30 min just doing hi pull, where i Do not go down to catch the snatch.  I am told the Triple extension and HOLD my position.  this way.. I am certain that my Calf is contracted with Toe pointing down with my shoulder Snugged.  (later on, when I Catch in Clean or snatch, i am certain that my calf did not activated as much as I quickly drop myself down to catch.)


I recall, the Tawinese  Short Dunker  told me to do Power Snatch over Cleans.  (my coach suggested Clean over snatch is because he think I can preform clean in private gym. where as snatch is too scary/not safe for regular gym.)

Anyhow.. after today extensive snatching section, my coach feel that I am going to right direction again.

trying to develop explosve Power as fast as blinking of an eyes.. the Feeling of Fast over the feeling of lifting heavy....
the next day, my shoulder is VERY Sore, and same as my Calf and Shin, this had NEVER happened in my previouse 8 lifting session.
May be this is a good sign.
(however, I did have a basketball game the day before the recent olifting session.. so i am not sure what is the real course)
The full body soreness make me feel like i am starting to have a cold/flu.  which I sure hope it wont happen.

just Journal. For record keeping for myself.

PS. Face book have this new Share your memory function recently.   It is about this time of the year. 2013 Oct where I was at my PEAK vertical...
every time this memory appear on my fb... it disgust me. I am stuck. I know ... and thanks for reminding me how High i got before..
i am not even at my peakl level.. and i am trying to dunk... while the clock is ticking and i am getting older and older.
Title: Re: Scooby 2011 Journal
Post by: vag on October 30, 2015, 07:05:14 am
See, the problem is not what you do, the problem is how you interpret things.

You are NOT stuck at 37''. You are a 35 year old hard working dad with very limited hours availabvle for training, yet you were able to build and now able to maintain a VERY good running vertical jump. LBSS, raptor, me and may others have never jumped a 37'' DLRVJ. Don't seek solutions to get unstuck. You are not stuck. Keep doing what got you here.
Once again, DLRVJ is not rocket science, on the contrary it is as simple as it gets. Squat heavy to get stronger, do some explosive stuff for RFD, jump a lot to maintain movement efficiency at the jump itself, keep your body composition under control, that's it!
Not saying you are doing something wrong now. But you DON'T have to go crazy with fasting and i don't know what, bread with olive oil. You were great already, i remember you got to 8%bf with a deep six-pack and some thick-ass blood pipes easy last time you tried.
You are kinda gifted. You respond good to training. You are capable of building strength fast and consistent. Staying lean too. Use those tools. Don't sabotage yourself trying 'new stuff', you don't need new stuff.

http://www.higher-faster-sports.com/rocketscience.html
Title: Re: Scooby 2011 Journal
Post by: Kingfish on October 30, 2015, 01:23:12 pm
Scoob,

You cannot dunk because you are simply not strong enough to jump 38"+

Make a goal of  high bar, full squat 2xBW consistently for 5 reps+.. get there and you will have a chance to dunk.
Any other thing you invest your time and effort is not going to help you as much.

You of all people should know that the only reason you are in the 30s" VJ is because you were able to consistently handle 315 at some point. Do the same with 400s. You just have to not go mental when you burnout.   ;D
Title: Re: Scooby 2011 Journal
Post by: Raptor on October 30, 2015, 01:56:40 pm
All that ^^^^^ * 12342384239583453
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 06, 2015, 12:05:38 am
150610 A jump session..... with video and comparing to before..

Today:
http://www.youtube.com/watch?v=dEh6OqnC_H0



Before:
http://www.youtube.com/watch?v=JZT_JmAvLyI


I slowed down... and vert decreased.  I need to fingur out how i got myself to that speed by looking up my training history.
Title: Re: Scooby 2011 Journal
Post by: vag on November 06, 2015, 05:39:32 am
I slowed down... and vert decreased.  I need to fingur out how i got myself to that speed by looking up my training history.

Don't look, i'll tell you. It is 3 words / 18 letters:

SQUAT - TODDDAY METHOD
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 11, 2015, 05:07:39 am
151108 Sunday 45 min morning gym session Olift and Heavy squat
While my baby Girl Friend is in singing class I am doing:
High Pull
body weight 1x 10
45lbs 2x8
95lbs 3x4
115lbs 2x4  (form seems not stable, bar is leaving body)

Squat
work up to
315lbs 2x3

261110 Team training.
Same team training, but ended it with doing suicide run,  and front left right plank for 1 min or so.

followed by 2 night of bad sleep.

151111 Jump training Lunch Basket
Warm up with,
Depth drop x 8
Full court sprint x1
"Depth jump x 4 & full court sprint " 3 set

todday jump method packed in 1 session.
1 step jump x 8 reps (touched the rim... all 8 reps... inch over the rim, doing foul shoot and shooting around for 1 minbetween each jump)
2 step jump x 6 reps (similar height as 1 step jump... )
3 steps full run up approach x5  (suddenly... i am feeling the BOUNCE,  for 2 or 3 jump... i am OVER the rim... with full length finger.. my thumb arc is touching the rim..... for the first time in many month... i suddenly felt the elastic tendon.... power, feel like i am dunk a mini ball feeling.


Is sucks that my lunch basket is only 45 min long.. and I got to leave, other wise i will jump a few more time.. and probably can get back that feeling.
This... is good...  I am going to be 36 yrs old in matter of weeks.   This... is ... very good.... for me to... feel like. i am moving fwd.. even just slightly.

P.S.  I am now wearing hyperdunk low 2013, which is a very light and TIGHT fit shoes. This shoes will probably my final shoes in my Vert. training Journey..  I hope.. i can dunk... in it... before... retiring.

BIY
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 11, 2015, 09:36:30 am
yessssss scooby. keep the t0ddday method going. let the steps flow through you.
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 11, 2015, 10:11:24 am
yessssss scooby. keep the t0ddday method going. let the steps flow through you.

Namaste!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 16, 2015, 02:04:44 am
151111 NIGHT time olifting class
2 hrs of Only doing High pull...from light to heavy back to light.. no catching.
coach... is not sure how i can improve.. as catch is messing up...
he is going to figur out what I should to do improve.

he is not certain if the Catching of the bar in either hang clean or snatch is beneficial to my jumping.  I told him about the shortening cycle of catching the bar is similar to the loading phs of the jump.

however, he feels that.. in olifting, the lowering/catching phs come AFTER triple extension.  Where as in jumping, the Lowering phase come BEFORE triple extension.   He is not certain... if catching can benefit me so he suggest me to just work on high pull for the benefit of lighting fast triple extension with weight.


151112 Yesterday Bounce, Today Again?
Yesterday bouncy feeling got my hop up, I will resume Hardcore training.

730 am, P4P utube level 3 abs workout 10min -> https://www.youtube.com/watch?v=mHWtoLEMyEY
800am,  Squat toward 315lbs hibar 20min
820am, 16 min max cardio 16min (max hr at 153)

Lunch Time,  Max Effort Jump practice:
- Depth drop, Sprint, Depth jump, Sprint warm up.
Tooday method:
-  no step jump  (not stands till Jump) x 8
- one step jump x 6 had 1 good powerful jump that is fast and powerful
2 steps jump x 5  nothing special
I feel the bounce is still here, what I mean is the tendon elastic feeling... especially from depth drop and depth jump (hopefully i am going the right direction)

151114 Morning session 45 min in the squat rack
Girl go sing, i go lift.
High Pull:
body weight x 10
Bar 3x6  1 rep is explosive with hump
65lbs 1x4 all 4 reps is explosive with Hump
95lbs 2x4 may be 1 rep nailed it only
115lbs 2x4  still working on this.
all video capped
I am getting good at high pull, the speed is getting better and more explosive.

Wrap it up with Squating 315lbs 1x3, 1 x2

Night: reverse hang myself for 5 min and did some abs work during this 5 min.


151116 Monday is always a strong day
745 am  10min abs: https://youtu.be/1919eTCoESo  I just want to try something new and utbe searched whatever.
905am max cario on bike.  max heart rate at 161 today. burning 202kcal
10 min stretch.

Lunch Basket - Max Effort Jump Training:
the same Depth Drop Sprint, "Depth Jump Sprint" x 3 warm up (took almost 15 min)
Tooday method:
No step jump x 7   1 of these no stop jump is REALLY strong and powerful, over the rim and grab!!!
one step jump x 6  nothing special.. just same as 1 step jump height
two step jump x 5 nothing special...similar height.

the run up and jump speed.. is higher.... but the arm swing is not faster. and I feel because my horizontal speed is... kept high, i am not able to go down enough to jump.. as if i am moving fwd instead...

Question:
now that single no step Powerful jump is stuck in my head.
I did not do any Stand Still jump; T0oodays Method...?
but i am doing no step, 1 step, 2 steps jump all with in 40 min. 

I know this is the 2nd time I am doing T0oodays method.  But Should I be doing all these different jump on the same day?
in theory, each steps added should make me higher which is not happening now.  Now that i got 1 good jump in my no step version.
May be i should just keep myself doing 20 x no steps jump for a few days or weeks, until i can MASTER it, untill I add one more step?

or should I continue what i am doing...

 :ffffffuuuuuu:

I am caution about my performance.  If i notice  over-train.. i will cut down on volume.  I know.. I am... over loading ... myself a bit.
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 16, 2015, 09:35:13 am
if you're feeling really good and the adding steps is adding height, do that. if adding steps isn't adding height, stick to fewer steps. auto-regulate.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 17, 2015, 04:59:29 am
151117 Sneak out at lunch to meet my Canada Dunker Friend.

This dude visited me 2 years ago and showed me how to dunk with 2 leg 2 hand.. by drop step.
His one leg is also easily over the rim.... this was 2 yrs ago.

Today.. he still manage to dunk.. but not as high as before. and the single leg jump is hanging on the rim only.

Any how, i have an 2 hr session with him today.. (sneaked out during office hr)

He do the.. No step, 1 step jump also.  Basically he does not care how many step or how fast his run up is.  he ONLY CARE about his LAST step.

When he Nail his last step.... he fly.  and he showed me how he do his jump... 

simply said: Lighting FAST, Explosive, DOWN the ground, Rigid and stable. 

He demo to me and I try to copy.. and my speed is so much slower compare to him. 

Played a bit of 1 on1. and saw how he drive... the ball.. the first step.. is fast powerful and quick.   

Remind me of that documentary about iverson.... "imagine all those move that Jordan do,, now speed it up... that is Iverson"
In scooby Version"imagine all those jump Scooby do, now speed it up.... that is.. him"

2 hrs consist of shooting drill and positioning... and about 30 min is about vertical jump.

Seriously... Toooday method...the FINAL... no step.. or 0.5 steps.... is SO SO SO SO important.

MAY be... I should seriously FORGET about adding any step.. until... i GET my Explosive and speed up...CNS training?   

Dunker said. the key is able to relax ... and suddenly contract explosively.   The question is.... HOW to do that.

it is like asking a guy to punch Fast... when he is not fast.... Punch Faster... Faster.... FASTER!   How?  Relax.... Contract.....

 :raging:
Title: Re: Scooby 2011 Journal
Post by: adarqui on November 17, 2015, 07:15:05 am
Is he 'genetically gifted'? or did he work for his jumping ability? I imagine it's the former.. maybe i'm wrong though.

I usually get angry when genetic jumpers tell us non-genetic jumpers to "relax". For me it was quite the opposite.. to get higher, I had to get more angry. The act of jumping for me is very violent. As I got stronger (squat, plyos, work capacity), my relaxed warmup jumps got higher, but they were nowhere near my PR jumps.. I got to the point where I could do relaxed warmup dunks, they felt great.. but in order for me to achieve peak power, I had to start getting aggressive. If you've ever seen me journal about "hurting the ground", "pushing the earth down", "getting ampd", "psyching up" etc; that was an angry, aggressive mindset. I mean how many times have you seen me yell before or after a dunk? I'd even put my teeth together and almost 'growl' with my throat (with valsalva) many times before attempting my best jumps, similar to grinding out a heavy near maximal squat.

This is a good example of extreme anger dunking.. https://www.youtube.com/watch?v=xypWSL5YVEw ... I remember this session good. I was really amp'd up, had a bad day watching my grandpa, dad got home real late (had to wait for him to come home before I could leave my grandpa), got to the basketball gym (24 hour fitness) at 12:30 AM.. started dunking around 1 AM.. if you notice the clock on the wall, that's not PM, it's AM.. Anyway.. that's not relaxed jumping. That's violent-aggressive jumping.

So I guess my point is.. if being relaxed works for you, then great that's much better than having to amp up and go psycho to get every inch out.. This would most likely indicate you are HIGHLY reactive. If not, you're going to have to probably get really amp'd up to get every inch out of your jumps.. and it may only happen on a few jumps. Many of us equate jumping to shotput, except you're throwing your body:

https://www.youtube.com/watch?v=zvAlL20-K4w

guy is yelling as he's throwing it.. just so intense.

just something to think about..

pc scoobs
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 17, 2015, 08:02:22 am
It's funny but I was looking through some of my old stuff in my computer and found a picture called "adarqui baseline plant" where I took a screenshot of adarqui before his plant, with his legs thrown almost parallel to the ground in front of him (mid-air). Weirdly enough, that followed his regular extremely quad dominant position.

That screenshot was from the clip above.

As for the relaxed part - it's only true about the run-up. If you're stiff during the run-up, you're already consuming a tremendous amount of energy and the muscles arrive at the plant point already fatigued/exhausted, being subjected to a very high tension with each step you took to get there in your run-up.

So the "relaxed part" is really an euphemism for movement efficiency.
Title: Re: Scooby 2011 Journal
Post by: ChrisM on November 17, 2015, 10:21:26 am
The last steps are always the most important but you HAVE to take at least one. Working exclusively on SVJs will not translate into your plant speed being faster, it will just make you better at SVJs.

The relax thing...its true but difficult to explain to those who dont do it naturally. You want certain groups loose and some tight, the biggest issue for most is getting opposite muscle groups relaxed. Your quads cant fire maximally if your hams are tight for example. Once it happens you know it has.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on November 17, 2015, 11:32:43 am
go to the dark side and just do SVJs.    ;D

here. calculator for you. over analyze all you want. the numbers don't lie.

my sweet spot for dunking is 2BWx6-8reps. ~ 365x8 at 180lb with a 92" standing reach.

http://www.higher-faster-sports.com/verticaljumpcalculator.html.

the squat numbers might me overwhelming for you.. so relax



Title: Re: Scooby 2011 Journal
Post by: LBSS on November 17, 2015, 11:39:16 am
that calculator actually overestimates my SVJ  :'(
Title: Re: Scooby 2011 Journal
Post by: Kingfish on November 17, 2015, 12:05:17 pm
that calculator actually overestimates my SVJ  :'(

us unreactive folks need to really dip low to use the quads to power the jump. more bend = more time to apply force before liftoff. try that.
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 17, 2015, 12:53:42 pm
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 17, 2015, 02:04:50 pm
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

What if you try something like this (in terms of form):

http://www.youtube.com/watch?v=EYCuys2uoZ8
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 17, 2015, 04:14:49 pm
i don't get as high. deeper dip = more ability to express force.
Title: Re: Scooby 2011 Journal
Post by: Raptor on November 17, 2015, 04:53:20 pm
Hm... but don't you think there's something off here? Think about: I always complain about how I suck so bad at half squats and I prefer full squats instead. Yet here I am using a half squat dip for my jumps.

Meanwhile, I think you're better at half squats (at least relatively vs. me) yet you choose a full dip down. Am I really that much more explosive than you so that you need to dip down more and have more time at your disposal to generate the "same" amount of recruitment? I just can't agree with that. There has to be a better explanation.

One thing that comes to my mind is the amount of available dorsiflexion. For me, I kind of reach the end of my dorsiflexion at the depth in my video, and I kind of start to get onto my toes from that point downwards. So I stop there and jump. That's one possibility.

Maybe that triggers some reflex and determines my CNS to stop at that depth and reverse upwards. Maybe if I'd have better dorsiflexion for a deeper dip I would use a deeper one and get even higher off a SVJ, but I'm limited to this depth right now.

Maybe if you were to have worse dorsiflexion than you currently do you'd use a higher deep than right now.

On the other hand, even if I lack the dorsiflexion I just collapse my chest forward more and push my hips backward more, and get more stretch in the posterior chain. I wonder what would happen if you were to do that - instead of maintaining that vertical back angle and bend down as in a high bar ATG squat and then do your SVJ, what if you weren't to dip that far at the knee and just bend more at the hips, like in my video - see how much my head and chest goes forward and how steep the hip/back angle is for me vs your vertical dip.

I don't know. Something to think about.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 18, 2015, 04:32:17 am
151117 Night 1 on 1 Olifting Class
Coach.. had decided only focus on triple extension with ultra explosive speed now.
Instead of wide Grip hi pull, He told me to do close grip high pull (which is not really high consider is like a Clean and Jerk grip)
Go from Light to heavy back to light. 
lifting off ground at SLOW SLOW speed (pretending it is heavy regardless of weight), once pass the hip, double knee band and Explode it up like  mad.

it worked out fine... I am able to lift faster than before (at least from coach eyes)  and hopefully this can translate to jump performance later on.
Weight in kGg, it go like this...0, 50, 60, 70, 80, 85, upto 87.5 and then back to fast pulls 40kg.

Coach is.... not taking my $ any more, because I am not improving.. in Olifting...
this gave me pressure... as a friend and as a coach... he want me to improve, and i am failing him.  Coach is also not happy if he is not able to help me... he actually think and take his time to Think about what can be done to help me.... in terms of "lifting Fast, applying power in short time". 

very appreciate his help.

When I look at pass few days.
Sun morning 45 min Olift/squat
Monday morning 10 min abs 16 min bike
Monday Lunch 45 min Max effort jump
Monday Night 2 hrs ball team training..
Tuesday noon 2 hrs Jumping/ balling with Canadian Dunker frd.
Tuesday Night 2.5 hrs Olifting class.

I Deicide to take Wednesday off.

=====================================================
Back to the topic about What I see real life with the Canadian/Asian Dunker.
When I say he is fast.. he is really fast about the movment... I looked at Adarq video about being Angry to dunk.  His fast is not like Adarq fast. 
Adarq arm swing is powerful and he fly as his arm go from back to front and up.
My Dunker friend Focus on SWINGING his arm DOWN fast.  So he go DOWN (bending his knee and Hip) as well as swing arm down during the planting phase, and his arm does not really Swing Back and point to the sky, it only go down.

As for myself... I am Like adarq,  I swing my arm back.. and as it swing fwd and up, i jump.

I think...
Adarq uses arm swing to help elevate himself like a sling shot.
Dunker frd uses arm swing to Add speed and Load to his plant.

(btw, this dunker frd of mine can never self lob a alley, he can only do drop step 2 hands dunk....which is different than most dunker who benefit from leaning/reaching 1 handed self alley dunk)

Als about being Relax... I am not sure if i mentioned it before, during my Olifting class few yrs back, where the Government funding class hired a 1980 Gold Olifting medalist as a Guest coach for months.  He said to the students:  You must relax your muscle, tight tense muscle is powerless, he see all this body builder with big tight hard muscle and think they have no explosive power. 

Relax...and suddenly contract ! BAM! thats power.... like Bruce Lee quick ... powerful short punch.

Enough of those mumbo jumbo  talk..
I need to figur out how I can...jump higher by ..
1. Go down faster  (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)


*one of the exercise method Canadian Dunker told me 2 yrs ago which i never followed was.... standing straight up, with ur arm/hand up high infront of you, and Suddenly Forcefully Sit yourself down and Pull ur hand down as if you are PULLING a rope infront of u down.  This is exactly how he PLANT for a jump....(he showed me this again... 2 yrs later)
Also... Olifting Coach is not teaching me to catch... so it pretty much mean that i am not training for the contracting/planting phase during olifting.


P.S. Adarq, I am not sure if he is genetically good or not, but he does train his ass for vert... may be not necessary heavy heavy squat, but sure alot of plyometric, depth drop and jump etc.
Title: Re: Scooby 2011 Journal
Post by: cowed77 on November 19, 2015, 12:40:18 am
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

you know, looking at ur startups reminds me of how i used to start my attempts when i was doing pole vaulting when i was 14-16.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 19, 2015, 02:01:27 am
151119 Jump Training with a Purpose... for the first time - Conditional Training
(started the day with 10 min abs exercise )

I mean for "the first time".. I made up a program of my own ... for a purpose..

This is what I did at lunch basket!

Warm up phase to start my CNS:
Quad Stretch 30 sec each leg
Depth drop x 8  (Forcefully swing the arms DOWN.. for added load, inspired by Canadian Dunker (CD) )
Sprint full cout x1   (Just to Fire up my CNS more)
Depth jump x 4 (Previously, I try to start the upward arm swing during ground contact to promote Quick ground contact,  Now I forcefully swing the arms down trying to LOAD up my leg faster with added power and rebound up as quick as i can)
Sprint full cout x1   (Just to Fire up my CNS more)
Depth Jump x 4
Sprint Full x 1
Depth Jump x 4

(warm up complete)


Quick Powerful Plant Drill x 10  (Training for loading/contracting phase)
Basically, from standing, take half a step/mini hop fwd and go into a LEFT RIGHT Plant, the key is trying to go low, go fast with power and not to lean forward.  With 90 degree knee and hip band, the knee passing toe (which is hard for me).  Try to stop on a penny, the shoes are squeaking in every rep, with the right shoes being destroyed.  During the downward plant, forcefully throw those arm down with a slightly leaning to the back/left side.

Single Leg Box Jump  x5 each leg  (Training for triple extension, jumping phase)
With arm behind back, jump up to a box with a small dip to load the leg.

Mid range shooting x 10 , various drill just for skill polish.

Repeat QPPD and SLBJ and shooting for 5 sets.


==================================
The Big Picture:
Sunday Morning 45 min - olifting hi pull and some squat  (Explosive Extension and strength)

Once a week Night 2 hrs olifting 1on1 coaching (lifting skill and power training).

Once a week Lunch Max Effort Jump, T0oodays method! probably will do the Quick Powerful Plant Drill with Jumping, putting the ball in while touching backboard. Similar to T0oodays method with a mini step.  (Just Jump to the rim)

Once a week LunchConditional Training Breaking down Jump in to Planting contraction and extension.   No jumping toward the rim.

Once a week Night team bball practice...

that is 5 session of activity per week.. 1 morning 2 night and 2 lunch.  may be more actual Jumping to the rim is necessary....
still thinking...
Title: Re: Scooby 2011 Journal
Post by: LBSS on November 19, 2015, 08:07:54 am
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

you know, looking at ur startups reminds me of how i used to start my attempts when i was doing pole vaulting when i was 14-16.

pole vaulting is awesome.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on November 24, 2015, 02:34:24 am
151122 Sunday Olifting 45 min
Took Friday and Sat off, and Sunday morning.
Did 3 set of Front, side Left, Side Right Plank.  and 45 min olifting of Hi pull.
form Body weight, to bar, to 25lbs each side to 35 lbs on each side.

Wrap up with 3x45lb plates each side squat for 2 set of 3.

151123 Did not wake up early Monday
Unlike last monday where i woke up to do abs and bike.. I just sleep in with tired leg.  At night I have team ball training, but i went there 30 min early just to do the Quick Powerful Plant Drill 5 set of 10.  Still some time lean forward, and now fast/powerful enough.  Probably not low enough also.

After Ball training, test jump a little at that unknow height rim for 3 or 4 times, i am not able to touch the rim at all.
Wrap up the training with 6X full court length lunges.

151124 Jump break down Tuesday
My legs are still sore from yesterday, but knowing wed and thu day will be busy (without lunch basket but possibly can do something in the morning).  I have to do something at lunch today.  Decide to do the break up of jump exercise.

- Depth Drop x10, sprint, depth jump x 4, sprint and repeat of total 3 sprints.
- 5 sets of 10 Quick Powerful Plant Drill with single leg box jump x4 and some random shooting between each set.

I am now wonder if Depth Jump is a good choice as a warm up exercise... (I am getting the Bounce feeling, but not like SUper Bouncy... and i recall depth jump is... dangerous without proper warmup...)  and i am using it as warm up to Wake up my CNS?  um...
Title: Re: Scooby 2011 Journal
Post by: adarqui on November 24, 2015, 04:44:08 pm
Coach is.... not taking my $ any more, because I am not improving.. in Olifting...
this gave me pressure... as a friend and as a coach... he want me to improve, and i am failing him.  Coach is also not happy if he is not able to help me... he actually think and take his time to Think about what can be done to help me.... in terms of "lifting Fast, applying power in short time". 

very appreciate his help.

nice.. sounds like he cares.



Quote
Enough of those mumbo jumbo  talk..
I need to figur out how I can...jump higher by ..
1. Go down faster  (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)

you can do both.



I am now wonder if Depth Jump is a good choice as a warm up exercise... (I am getting the Bounce feeling, but not like SUper Bouncy... and i recall depth jump is... dangerous without proper warmup...)  and i am using it as warm up to Wake up my CNS?  um...

How high are you dropping from?



151119 Jump Training with a Purpose... for the first time - Conditional Training
(started the day with 10 min abs exercise )

I mean for "the first time".. I made up a program of my own ... for a purpose..

This is what I did at lunch basket!

Warm up phase to start my CNS:
Quad Stretch 30 sec each leg
Depth drop x 8  (Forcefully swing the arms DOWN.. for added load, inspired by Canadian Dunker (CD) )
Sprint full cout x1   (Just to Fire up my CNS more)
Depth jump x 4 (Previously, I try to start the upward arm swing during ground contact to promote Quick ground contact,  Now I forcefully swing the arms down trying to LOAD up my leg faster with added power and rebound up as quick as i can)
Sprint full cout x1   (Just to Fire up my CNS more)
Depth Jump x 4
Sprint Full x 1
Depth Jump x 4

I wouldn't do quad stretches for 30 seconds.. limit it to a few seconds if you're doing stretches before training. 30 seconds holds can have a negative impact on your power. 30 seconds holds after your session is fine.

That lunch session, I like the sprint warmups.. is it possible to mix some normal jumping in there? I mean, if you used short sprints & tuck jumps as your primary warmup.. then you go into a circuit of:

jumps x 4 (plant drill or normal jumps)
depth jumps x 4 (moderate box, working on downward armswing and driving up)
depth drop x 4 (low box, just working on downward arm swing upon contact)
rest ~5 minutes

repeat x ~3 times ^^

your shooting drills

dno, that sounds pretty good to me.. that way you start each round of the circuit doing some normal jumping.. each round through (up to 3-4 rounds), you might get some better jumps due to progressive CNS excitement.

my 2 cents.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 15, 2015, 03:18:42 am
Thanks Adarq, sorry i did not get back .. (even though I chatted with u a few time on FB already)
your suggest is good, I guess will adjust and follow ur routine for lunch instead.

151215  Long time no update.... and here I come
Mission 1 lose weight
Mission 2 gain explosive power
Mission 3 Jump and hope to me efficient in jumping

Mission 1 Lose those weight:
For the pass 3 weeks i run 20 min daily with empty stomach.  About 5 run per week.  First weeks was harsh.. i did some 30 min some 2x min.. and i am just tire, it messed up my jump training and make me eat more ...  2nd week feel better, and I changed to fwd stride for 10 min hoping to get bouncy feeling with my calf and it messed up my calf which i knew is going to happen.  I did not dare to do fwd stride for 3 or 4 session until the beginning of 3rd week.. i ran for 5 min normal and moved to fwd stride again for 15 min.. and seems like my body adapt to it finally.  No more pain, and my leg is less sore and I am slowly resuming my jump training. 

Body weight went from 188lbs from last vacation to now 176lbs.  I do occupationally do 48hrs fast on weekend and some time inteintermittent fasting on weekdays.  My weight go up and down.. to as low as 174lbs to 181lbs.  But now pretty stable at 176lbs.

Invested in Rope as suggested by Adarq... who suggested when i am tire... jump rope instead or jog, if i am TOO tire to jog... walk instead.
however.. when I am too tire... i sleep in.  Fail.

Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Mission 2 Explosive/Strength:
Still continue to do Olifting, at least 1 session a day, every weekend must have a 45min olifting session by myself while i drop of my gf for singing class.  I always wrap up olifting session with a few set of heavy squat.

Most of the time, i will have another session with 1on1 personal coach. which last about 2to 2.5 hrs long.  Still i am Just doing High pulls from the floor.
Coach.. is not teaching me the full movement after like 12 sessions of personal coaching.  He know my goal is to jump higher, and he is making sure I am lifting as fast/explosive as possible regardless of Catching the bar or not.  Often doing the triage lifting method, from light weight to heavy back to light and hoping to be explosive near the end with lighter weight after lifting heavy.


Mission 3 The actual jump.
Now that the 10foot rim is close again untill Feb.  I wont make the same mistake of NOT jumping to the rim (like last time).  Last time when the court is close, I just continue to do jump manual with 1 day of extensive lift and 1 day of extensive plyometric.... which...frankly did not make me jump higher... but it maintained or kept me being in shape at least.   

This time around, I will have 2 session AT LEAST per week of jumping; with the first session focusing on PLANTING.... and the 2nd session focus on JUMPING.  now that i revisited my journal, I will take adarq suggestion and make something out of it.

Problem is.. now that i do not have access to an official 10 foot rim, I do not want to mess up my shooting (which is already shxt) doing mid range jumper on low rim.  Instead, i will focus on Foot work,  layup and JUMP up with ball, touching backboard instead.  I am hoping doing this can minimize the affect of balling in low rim too often.

and... to wrap up today journal,  I did this today at lunch basket.  Which... is a double dribble... while attempt to dunk on that low rim I am stuck with.

https://youtu.be/XqQ7v7s_Ois
http://www.youtube.com/watch?v=XqQ7v7s_Ois
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 17, 2015, 01:38:18 am
151217 Finally some update from Olifting class and Tried new cardio

There was COLD WEATHER warning yesterday, but I went to the park with coach for the weekly olifting class as usual.  I asked to see if there is any variation, or improvement in the amount of lift, because with out lifting heavy, it is useless for vertical jump. 

I am still high pulling at about 135lbs or so... focusing on the sudden explosive burst of power while slowly pull the bar to the hip.  However we tried some new thing yesterday known as the Panda Pull. 

Panda Pull is just like the high pull with the Shrink yourself under the bar movement right after the hip extension.  It is quite crazy consider the lift require explosive extension followed by quick contraction right after... is like asking someone to Punch fast and recoil the punch right away.
Demo:
https://www.youtube.com/watch?v=Lny5dF4z228
http://www.youtube.com/watch?v=Lny5dF4z228


The next morning, weather is still windy and cold at 15C... I have a hard time waking up and did not want to jog for 20 min.. instead.. I followed Adarq suggestion and took out those rope I brought the other day. 

20min rope jumping end up being 20min of LEARNING rope jumping...
 :uhhhfacepalm:  Either my wrist is not flicking strong enough or the rope is too heavy ( as adarq showed me how some real rope look like)
https://youtu.be/82usdBu0gwU
http://www.youtube.com/watch?v=82usdBu0gwU

Lunch
Went with colleague to eat mini hotpot instead of go Jump training..
shame on myself.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 17, 2015, 04:34:44 am
LOL.....  :uhhhfacepalm:

what i have in mind..
https://www.youtube.com/watch?v=kAmDOTsp5cs

http://www.youtube.com/watch?v=kAmDOTsp5cs
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 19, 2015, 01:19:59 am
151219 Cardio Week 3 session 6 sat New Record!!!!!!!!!
slight ankle pain on the left.
thinking about skipping fwd stride in the beginning.  decided to go for it after 5 min in the the run.

the steps are smaller but the frequency is higher. the first 5 min is fast. and forced to keep it up with fwd stride form 6 to 14min. the speed was good with over 10km per hour speed all the way.

after 14:30 suddenly feel hard. knowing the fastest record is in the making... had no choice but to just continue and force it... started groaning in pain and talking positively.... people started turing their head... 

Had not check the stat when typing this log,  but it obvious...

Record is made on today.

post jog hr at 154 at 174.6lbs !!!!

P.s. avg 10.9kph is the fastest speed ever in a 20min jog.
Title: Re: Scooby 2011 Journal
Post by: LBSS on December 19, 2015, 12:08:16 pm
congrats but i'm confused, what's the PR?
Title: Re: Scooby 2011 Journal
Post by: T0ddday on December 21, 2015, 05:42:09 pm

Enough of those mumbo jumbo  talk..
I need to figur out how I can...jump higher by ..
1. Go down faster  (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)

you can do both.

LOL, not only can you do both but you pretty much have to do both!  Doing #1 allows you to do #2...  But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!
Title: Re: Scooby 2011 Journal
Post by: T0ddday on December 21, 2015, 05:44:53 pm
Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Damn... So I have a long ways to go?  Must lose 50 something pounds?   I hope I'm the exception....
Title: Re: Scooby 2011 Journal
Post by: adarqui on December 21, 2015, 06:00:05 pm
Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Damn... So I have a long ways to go?  Must lose 50 something pounds?   I hope I'm the exception....

ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 23, 2015, 10:08:48 pm
LOL, not only can you do both but you pretty much have to do both!  Doing #1 allows you to do #2...  But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!


Could some one direct me to the FOCUS PAPER post? not sure where to find that.

151224 Merry Xmas But can you continue to job thru xmas?
Is Week 4 of my daily jog, and I had already skipped one day.   For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs.  Lowest i got is 174lbs probably due to water lost and fasting. 

Weight is pretty much ups and down at 178lbs, however Pants is getting lose.  The belt might need an extra hole punched.

Still continue to do Jump at the low rim attempting to dunk twice a week,  Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning.  My Whole palm is over this rim easy... however going up with ball is never easy.  And i am not able to jump as high if going up with 2 hand.  IF i can not dunk on this... forget about offical 10foot.

Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side.  Probably should test my 1RM while losing weight.

Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with  just 20 min.  which I did for 16 sessions now. 
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min. 
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.

Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run.  Passing by most of the people... and suddenly spoted a girl infront... where i try to over take.  She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact  out of the 10min or so, I was having a hard time just keeping up behind her.  My android reported I was running at 5min:13sec when I was keeping up with her.   I look at my apps, still have 2 and a half min left.... I just force myself to continue.  Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away.  She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake.  I am impressed...

P.S.  Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular.  Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted,  did a few more session of 5min Regular 15min Forefoot and body has adapted finally.  As started yesterday, finally did a full 20 min forward stride.  No pain the the calf.

HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap.  Not during run,  but when Pick up like 30lbs and walk around, my knee start feeling weird.  I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training).  I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training.  I need to pay attention to this...  may be ICING my knee after each session is necessary?

I once again resumed taking Glucosamine  pill again just to be safe...

Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer?  I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down)  not sure if that help with my jump.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on December 23, 2015, 10:14:03 pm
LOL, not only can you do both but you pretty much have to do both!  Doing #1 allows you to do #2...  But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!

Could some one direct me to the FOCUS PAPER post? not sure where to find that.

ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.

pc!


Yes both Adarq and Kadour suggested to get to 16x lbs,  (Kadour is 73kg/160lbs).  the 15xlbs was mentioned to me from that tawinese coach and is the weight of some Chinese Gold medalist high jumper just for reference.  I wont be 15x before i am 16x... so that is my goal for now.

151224 Merry Xmas But can you continue to jog thru xmas?
Is Week 4 of my daily jog, and I had already skipped one day.   For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs.  Lowest i got is 174lbs probably due to water lost and fasting. 

Weight is pretty much ups and down at 178lbs, however Pants is getting lose.  The belt might need an extra hole punched.

Still continue to do Jump at the low rim attempting to dunk twice a week,  Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning.  My Whole palm is over this rim easy... however going up with ball is never easy.  And i am not able to jump as high if going up with 2 hand.  IF i can not dunk on this... forget about offical 10foot.

Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side.  Probably should test my 1RM while losing weight.

Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with  just 20 min.  which I did for 16 sessions now. 
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min. 
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.

Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run.  Passing by most of the people... and suddenly spoted a girl infront... where i try to over take.  She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact  out of the 10min or so, I was having a hard time just keeping up behind her.  My android reported I was running at 5min:13sec when I was keeping up with her.   I look at my apps, still have 2 and a half min left.... I just force myself to continue.  Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away.  She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake.  I am impressed...

P.S.  Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular.  Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted,  did a few more session of 5min Regular 15min Forefoot and body has adapted finally.  As started yesterday, finally did a full 20 min forward stride.  No pain the the calf.

HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap.  Not during run,  but when Pick up like 30lbs and walk around, my knee start feeling weird.  I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training).  I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training.  I need to pay attention to this...  may be ICING my knee after each session is necessary?

I once again resumed taking Glucosamine  pill again just to be safe...

Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer?  I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down)  not sure if that help with my jump.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on March 09, 2016, 02:35:13 am
Cant believe it was DEC 2015 when i first updated.

Training never end...
Cardio, Plyo, Strength, Power... all continue.

i will post my log again.. ( it is all recorded on my phone.....)

Can't believe my first post in 2016 in March... and like this.

So busy with life and work.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on April 05, 2016, 03:37:11 am
160331 Out of no where... this happened. (Dunk Training on Low rim)

http://www.youtube.com/watch?v=yuRN16Bo2sk

No time to update my journal...
but still have time to train...
lucky.
Title: Re: Scooby 2011 Journal
Post by: vag on April 05, 2016, 03:49:56 am
:ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

How low is that rim? Doesn't look that low. Have you measured it?
By sight, I'd never qualify it as a 'low' one, but as a 'maybe 1-2'' below regulation' normal one, you find such rims in indoor courts occasionally.

Edit : Shit, my post changed journal page. Let me include your message so people know what happened.

160331 Out of no where... this happened. (Dunk Training on Low rim)

http://www.youtube.com/watch?v=yuRN16Bo2sk

No time to update my journal...
but still have time to train...
lucky.

Upvote button overheat in 3...2...1...

Title: Re: Scooby 2011 Journal
Post by: Raptor on April 05, 2016, 05:51:25 am
Looks pretty good to me, definitely better than anything I've ever done off two (well, maybe except for my SVJ dunks on 3m).

It's harder to dunk like we do, with the LR plant + right hand, the timing has to be much better than in a VC-esque plant or RL-right hand. Plus you still have the tendency to look down during the plant (like I do).

Get stronger hips and you won't have that tendency anymore.
Title: Re: Scooby 2011 Journal
Post by: adarqui on April 06, 2016, 02:30:30 am
160331 Out of no where... this happened. (Dunk Training on Low rim)

http://www.youtube.com/watch?v=yuRN16Bo2sk

No time to update my journal...
but still have time to train...
lucky.

really nice.. not much too critique, looks good. maybe don't look down as much? seems like you are looking down. but who knows if that would make a difference.. Personal experience: it does in running, and it did for me when I jumped. looking down is generally bad.

also like i said on facebook.. practice lobs once in a while. If you get good at them, it's a few more inches in vert via maximal effort jumps/run-ups.

pC!
Title: Re: Scooby 2011 Journal
Post by: Raptor on April 06, 2016, 02:44:23 am
Personally, I look down because I don't know when I'll "touch the ground with my feet". I don't have that ingrained in my movement. So I base the "plant" on my sight, on my vision, to know "when to be ready to take in the plant". Obviously bad, don't know if that's the case for scooby as well. It might also be quad dominance or lack of dorsiflexion, who knows?
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 10, 2016, 02:35:22 am
160510 Completed Interview Exam / ended 3 weeks not training

Have be Olifting and squating and doing upper body weight exercise along with cardio (30min job twice a week at least)
And suddenly got notified about exam 3 weeks before the actual date.

ALL training stopped, focus 100 percent for the exam and the exam was on May 6th.
I did ok... Barely completed everything within the time limit. and the result will be out in 1 month.
Guess there will be 50/50 chance of passing.

and now i am back to jump training.
For some unknow reason.  may be is the pressure, or may be is the skipping lunch.. I drink at rank like 6 Lucozade during those long night study. and i ate like 10 pack of kitkat (Snack size).  but for some reason... day after the exam..i checked my weight and i am at my new low at 171lbs!

Getting close to the target weight set by Kadour of 16Xlbs.  (few days later i am back at 173lbs with eating and training resumed)

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=102066&stc=1&d=1462862046)


Some updated:
During the study period, I was lucky enough to got connected with ANDY (44 yrs old 5'10 dunker, this guy did jump manual in 2011 and doing bounce kit....)
he.. is not born with good vert, he trained for it. And knowing he is 44 yrs old... really give me some mental boost as to.... Not giving up.

Another person I hooked up with is this MIC (Make In China) dunk team owner.  He is also 5'X and also.... according to his sharing... he is not born with good vert.... he published alot of article related to vertical training which I will look into also.

So i have some reading and planning to do.

but  days after me exam complete, I had already went to 2 olifting session, 1 upperbody session, and completed my first in my life time 100m  x10 HIIT run. 

i have to say.. the 100M x 10 with 2-3 min rest is hardcore... took me 36 min to complete. and I felt worse than jogging for 30 min...
and 2 days after the HIIT, i felt my core and the upper side of my oblique core muscle being very sore.  I thought it is all chest bone down there.... but is sore..  I guess.. this sprinting at max speed thing stimulated something new in my body.

ok update complete.
exam now finish.. now i should.... continue that INTENSE study busy feeling...but changing the focus to other thing. Training and Work.  dont snack off!

PS. it seem like the following 8 days will all be with RAIN.... so... jumping out door.. will be impossible...
Title: Re: Scooby 2011 Journal
Post by: cowed77 on May 10, 2016, 04:21:26 am
Congrats man!!!
Title: Re: Scooby 2011 Journal
Post by: LBSS on May 10, 2016, 10:24:21 am
hella lean, man.

that MIC dude started posting on here recently, too.
Title: Re: Scooby 2011 Journal
Post by: vag on May 10, 2016, 01:56:05 pm
i have to say.. the 100M x 10 with 2-3 min rest is hardcore... took me 36 min to complete. and I felt worse than jogging for 30 min...

36 mins of HIIT compared to 30 mins of jogging? Are you kidding? Of course HIIT is MUCH more demanding, it would still be even if it was, say, 15 vs 30 minutes.

Other than that, incredible leanness, bravo!!!   :goodjobbro: :lololol:
Title: Re: Scooby 2011 Journal
Post by: adarqui on May 11, 2016, 02:12:46 pm
ya looking very lean. good stuff.

sounds like you're doing lots of good stuff lately.. just need to add in consistent jumping to give yourself a shot at adding more inches to your vert.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2016, 04:41:01 am
with in 24 hrs.
Kadour the Dunk GOD posted a photo...
He told me he is 16Xlbs

but... his core is.. mad strong and powerful...
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=102107&stc=1&thumb=1&d=1463042370)




btw... Yesterday.. i got crazy...
- 8am HIIT 100mX10 in 36min
- 1pm jump with ball 45 min
- 9pm team ball training 120 min

when i got home. I am 169.6lbs after 2 full cup of water
the next morning i am at 168.2lbs...

Is it the HIIT? I don know.. i only did it twice.
but the balls of my foot is hurting now.
the impact is too high. especially when i am running on concrete/parking lot.
the Adidas Boost is not able to save me...
need to rest up or ice it...
Title: Re: Scooby 2011 Journal
Post by: adarqui on May 12, 2016, 12:52:17 pm
with in 24 hrs.
Kadour the Dunk GOD posted a photo...
He told me he is 16Xlbs

but... his core is.. mad strong and powerful...
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=102107&stc=1&thumb=1&d=1463042370)

nice

lmao.. i'm nowhere near that lean and i'm 148-149.. maybe if I cut alot of water.

<- alien




Quote
btw... Yesterday.. i got crazy...
- 8am HIIT 100mX10 in 36min
- 1pm jump with ball 45 min
- 9pm team ball training 120 min

when i got home. I am 169.6lbs after 2 full cup of water
the next morning i am at 168.2lbs...

Is it the HIIT? I don know.. i only did it twice.
but the balls of my foot is hurting now.
the impact is too high. especially when i am running on concrete/parking lot.
the Adidas Boost is not able to save me...
need to rest up or ice it...

can you do it on grass? ie, futbol field?

probably best to rest a few more days AND ice. seems like your body needs to break in a bit more slowly to HIIT, ie, more rest days between sessions, less volume, and/or slightly less intensity so you're more controlled when sprinting.

pC
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 12, 2016, 11:03:03 pm
MY good lord.
I broke down.
after my exam,
i had been training everday at 8am... and at lunch also... night time is usualy reserved for family.

However yesterday i can not sleep at all, after woke up at 2am.. i roll around in bed will 6am and feeling all muscle acid flush out.  decide to take a hot batch at 6am and got an hrs sleep before work.

the story go like this
wednesday  0800 HIIT, 1300 45min jump, 2100 2 hrs basketbal
Thursday 0800 Olifting 45min and rest for the day
Friday 0200  woke up.. feel broken.. feel sicks. 
and i am now in the office feeling sicks.

probably can not train at all today also.

I broke down.

Exactly 48 hrs after the HIIT... All acid flush out.  my Glute is ultra sore, and same as the upper side oblique of core.. not even my shoulder... and slight headache

dame... i check my Miband for how much deep sleep i have...and i only have about 45-60 min deep sleep daily for the pass weeks

OMG.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 13, 2016, 06:28:49 am
20160513  My Glute is Sore like it was dipped in acid

8 to 9 years of training, I thought i experienced it all..
but I am wrong.

my glute is so painful today it is not funny.
I guess it might also due to that slight COLD virus my body is fighting against.

Body ache and lower back ache is... not new to me... but my Glute.
holy mama

I hope it is a good thing....

it must be the HIIT thing that Fired up my Glute like never before.. :raging: :uhhhfacepalm:
Title: Re: Scooby 2011 Journal
Post by: adarqui on May 13, 2016, 01:33:03 pm
it's just one glute or both? if both, nice.. if one, eek.

if you've ever done heavy high volume squatting, heavy high volume lunging, you should have experienced something like that before.. glutes so sore you can barely walk and simply touching them is very painful.

hope it's just BAD doms and nothing more.

pc
Title: Re: Scooby 2011 Journal
Post by: Raptor on May 13, 2016, 03:18:52 pm
Definitely the HIIT.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 16, 2016, 12:54:10 am
both glute not just one. so i guess is a good thing
have trouble sleeping due to the pain..(must be the cold virus also)
painful to touch my butt

after 2 hot bath and many hour of sleep. the pain is gone now,
will resume HIIT real soon..

Friday sick, Sat Sleep Sunday Sleep more, Monday morning plan to HIIT
but I end up having  diarrhea in the morning.

Wasted a perfect sunny morning .


I got to pay close attention to my recovery... is not funny any more, I remember I got Sick monthly due to over train... (2hrs twice a week only with the jump manual)
and I try to Boost my emmuse system by making fruit juice to drunk daily (which only got me Fat... but still easy to get sick)

Got to pay attention.. how to Train hard. but not over...

I talked to that MIC and re think about how far i got to where i am now.

the last time i got closest to dunking on 10.. is when i jump 4 days a week (45min each session).  Since then... I had been doing lot of different thing... weight lost, Olifting, Squat, and now HIIT.  Honestly.. with the 10foot rim removed from my area.. i am stuck with that low rim... and I am guessing my vert did not increase at all. 
Weight go from 188 to now 170 that is factual. 

To be logical...I should jump more, why am I not doing that.  MIC - Tproc 2 hrs of dunking twice a week (Not sure how many ground contact he is talking about).

Also, the HIIT is hurting the balls of my feet on my left... have problem walking after just 2 session of HIIT, but resting for 3 to 4 days the pain disappear.
Seems like i need to pay real good attention to everything I do now... Either I am old and weak it seems, or what I am doing is too extreme for my body.

May be as simple as a pair of Thick socks can save my HIIT.

Wont give up.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 30, 2016, 04:10:58 am
The question:
Dear fellow vert trainers,

I would like some advice in scheduling/planing ... As i plan to do the following weekly.

- 2 x jump to rim x20 1hr (lunch or morning but prefer lunch as my cns sucks at 8am)
- 2 x olift toward 5x5 squat 45min (morning only)
- 2 x hiit 100m x10 1hr (morning or lunch, prefer morning)
- 2 x upper body circuit 45min (lunch only)

Per week.
2 time slot avaliable per day. Morning and lunch.
If u were me, how would you spread them out to avoid overtrain and be effective?

I have decided to quite my basketball team and fully focus in trying to dunk on 10'.

I mean, at 168lbs... I don know when will be the next time i am as lean as now... May be when i am 70 yrs old and weak?

I need to eat drink sleep vertical with 100 percent focus!

Ur suggestion will he greatly appreciated.

Sun - 10-11am olift to squat is here with my girl singing class
Mon -
Tue -
Wed -
Thu -
Fri -
Sat -

========================
few days later....


So I asked this question to a few person.
- Andy the 44 yrs old dunker
- Olifting Coach
- and Adarq Bro

And there is how they answer: 
(7 1 2 3 4 5 6 are days)

44 old:  7lift/run 1rest 2upper 3jump 4lift/run 5rest 6jump
(Key: suggested to do Sprint after a heavy leg lift, only have 1 upper, and have 2 days rest @7sessions with 2days of 2 session)

Olifter:   7lift/jump 1run/upper 2rest 3lift/jump 4rest 5run/upper 6rest
(Key: suggest to jump after morning lift, rest day before lift for better form development, 3 rest day @8 sessions with 4days of 2 session)

acole14: 7lift 1run 2upper 3jump 4lift 5run 6jump/upper
(key: no rest day, 1 session per day except for 1 day)


Now. i am thinking.
i already started this week with
7 Lifting
1 Morning HIIT + Lunch Upper

now i am seriously thinking.
Title: Re: Scooby 2011 Journal
Post by: acole14 on May 30, 2016, 11:32:54 pm
They all look fine really. Just reconsider your actual session setup i.e. whether you need sep upper body, why you're doing HIIT etc.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on May 31, 2016, 01:12:00 am
I guess the Key question to me is..
Do i need a Rest day...

Before... when i have more time and when i am younger, i workout with longer session. 1hr+, I recall i do not need rest day, as I work out like, Upper day Lower day upper day lower day....    later on i have plan like, 1.5 hrs Lifting day, 1.5 hrs Jumping Day rest and repeat.  I still have rest day...

Now... I am waking up at 8am in the morning to have a short 45min-1hr session, and a 45min session at lunch.  Instead of longer session with full rest day... I am stuck with shorter sessions spread out in more days.  At the same time, I am older..with slower recovery, not to mention i have worse sleep, often wake up at 4 or 5am mid night and stayed up for 30min to 1 hr....

Like today Tuesday, I woke up at 5:50am.. and I could not sleep, so i look up this post and thinking what i should do when i wake up in 2 hrs or so.
Last Sunday I did 45 min heavy olift-squat session in the morning and some added core/chest/jumping around when I was at the beach.
Yesterday Monday, I did 30min HIIT run in the morning and Upperbody Circuit at lunch.
This morning....i feel muscle soreness all around, not extreme pain, but is there... I was thinking.. may be I should rest it out.. or may be, i should stretch for an hour may be?   


at the end.. i decided to go do some jogging. slow jog. 30min.  I googled at before i fall back at sleep at 5ish.. about using jog to enhance muscle soreness recovery just to make myself better.

I don't want to overtrain... so i just jog slow.. 3.27km in 30min with avg HR at 147bpm.  Sweat alot even though I am just bouncing fwd slowly.
I will stretch for 45min at lunch i guess (which is now).  Consider this a Active Rest day may be?

still need to finalize my schedule.  Which i should do now... during my stretch  (which is now)
Title: Re: Scooby 2011 Journal
Post by: adarqui on May 31, 2016, 01:32:15 am
definitely should have a rest day, IMHO.

if not for recovery, we should have at least one rest day to prove to ourselves that we can take 1 day off training and actually fall asleep/function normally without training.. ie, that we haven't become so addicted to the act of training that we've forgotten why we're doing it.

a rest day will make you stronger. if you find that you need 2 rest days, take two.

I can't recall you having this much frequency lately so definitely make sure you are listening to your body.. which you should be doing anyway but, worth reminding.

pc
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 02, 2016, 11:52:12 pm
160603  Decided to use this for next 4 to 5 weeks

Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

Trying to have better rest before jumping.

it sucks to know that. i am still not able to dunk on that low rim which I dunked before my exam.
I think i am much more fitter now.
at least i am lifting more during my upper circuit, i am able to do push up easier with more reps. and  my core should be stronger now that i had been doing the 4 min variation on captains chair.

however. nothing is being transfer to dunking still.
got to stay consistence.

Jump Rope is what ANDY (44 yrs old dunker) told me to add in my training.
basically is some fast hi rep left right left right consecutive jump followed by Higher knee tuck jump with 2 rope spin.
with the already tight schedule, i need to find out where i should add the jump rope.
(either after HIIT run, or after jumping... can not really do it after those lifting indoor gym.)
Title: Re: Scooby 2011 Journal
Post by: adarqui on June 03, 2016, 12:14:45 pm
160603  Decided to use this for next 4 to 5 weeks

Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10                               + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch                                                               + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5           + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim

with the already tight schedule, i need to find out where i should add the jump rope.
(either after HIIT run, or after jumping... can not really do it after those lifting indoor gym.)

well you're not great at jump roping right? You just need to get better at it, so that doesn't require alot of thought of where to put it.. I just wouldn't put it anywhere which will "add fatigue". ie, it'd be nice to be able to put it before or after lifting, but just spending like 5-10 minutes on it (warmup or cooldown).. and don't worry about double-unders until you can jump normally (two foot or variations of alternating feet) with ease.

why can't you do it before or after indoor gym sessions? no space to do it? jump rope is a great warmup.. if you could possibly get some of that work in before lifting, that would warm you up quite well.. doing it after wouldn't be a problem either, right now you're just trying to get better at it right? I'd kind of avoid putting it after HIIT, I mean the schedule you have is pretty stacked.

pc
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 06, 2016, 03:56:03 am
160606 Getting Lean, Getting Strong, Getting a warnning
I Plant Left right when i Jump, and i think my Left is stronger than right which might also mean my left foot is shorter than my right.

Recently, i am experienced some dull pain on top of my right knee.
(I usually have soreness on my left knee, where I load up on jump and squat usually.  My left knee Click when i extend it, which i pretty much got use to already)

But now, is my Right, which sort of scare me, as it is something new.the pain is on top of my knee, I usually have pain below the knee ... so this is new to me again.  new pain on new leg... is scary to me.

When i extend my right leg, it is no longer smooth, some minor clicking appear, but that is not my main concern, it is that Dull stiff soreness that prevent my knee from moving.   

First thing when i wake up, my knee is sore, which disappear soon after.  But i am having soreness when every i Bend my knee, such as sitting ATG.
I have to sit down SLOW when i want to do this stretch due to the stiffness and soreness..
(http://s33.postimg.org/wmefzifd7/painpain.jpg) (http://postimg.org/image/wmefzifd7/)

I am icing my knee in the office now..and eating glosamine right away
this shxt is scary
I tend to feel the slight soreness during slow down phase of my 100M sprint also...


This is the 2nd week of the so call AFTER EXAM intensive routine.
I consider this as LEANING OUT with Strength Phase.
so I am Aiming to Get stronger while getting lighter.  (meaning lifting heavier and eating cleaner)
Last week was good, I manage to complete all the planned session. and I had been adding weight to my 5x5 squat for 2 constitutive session (10lb each).

Sprinting in HIIT is painless now, no more Core Oblique or Foot pain.. so i am getting better.

Except for the KNEE...

infact, I started to wear my Bauerfeind GenuTrain to sleep yesterday, just trying to keep my knee warm.
I wore it during this morning HIIT 100m run also.
(there was a HUGE thunder storm at 7am... and the rain disappear at 8am where i decide to go run.... after at 9:30 am or so.. the storm return....and raining like hell.  Consider myself lucky... I manage to complete today session.  Lunch upperbody circuit was also completed in 35 min)
Title: Re: Scooby 2011 Journal
Post by: adarqui on June 08, 2016, 03:29:40 pm
This is the 2nd week of the so call AFTER EXAM intensive routine.
I consider this as LEANING OUT with Strength Phase.
so I am Aiming to Get stronger while getting lighter.  (meaning lifting heavier and eating cleaner)
Last week was good, I manage to complete all the planned session. and I had been adding weight to my 5x5 squat for 2 constitutive session (10lb each).

Sprinting in HIIT is painless now, no more Core Oblique or Foot pain.. so i am getting better.

nice!!



scoob,

if you were to introspect your training + performance over the years, what would you say has worked and has not worked for you?

ie:

what type of training/schedule has gotten you to your highest vertical jump?

what type of training/schedule has not resulted in much improvement at all? or even worse, caused you to get worse?

you are great at taking advice from others; coaches, peers etc.. but you often combine lots of different ideas/suggestions at once, which can occasionally result in chaos. forget everyone for a second and, if you could, just take some time to look back on what has worked best for you & what hasn't worked well.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 08, 2016, 08:35:26 pm
Agree with adaqr!
But i am also need to be consistsnce.

I should seriously have a longer term plan.

Heres is a pic from yesterday training.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=102867&d=1465432130)
Title: Re: Scooby 2011 Journal
Post by: LBSS on June 08, 2016, 08:54:39 pm
damn, lean as fuck
Title: Re: Scooby 2011 Journal
Post by: adarqui on June 08, 2016, 10:15:40 pm
damn, lean as fuck

ya seriously..

the pic itself is really sick.. the leanness+athleticism almost makes it look like some professional physique model fitness photo.

shredded.

now scoob just make sure you are listening to your body. if your knee is hurting, don't blindly brute force your way through it.. there's no awards for training through pain or making things worse. So just listen to your body more, in order to become more consistent by being healthier, which will allow you to go harder each workout.

also, please practice some self lobs at the end of each jump session.. you don't even need to try and dunk the ball.. if you just practiced the lob, run up, grab it in the air and try to lay it up (or just literally grab it and that's it, or hit the ball and the rim), you'll get better at self lobbing. If you eventually want to land some nasty run-up dunks with maximum vertical jump, you should SLOWLY try to acquire this skill.. Even if it's only 2-5 reps.

lots of people want to dunk, but don't practice lobbing.. that's fine, especially if your goal is to only dunk off of a dribble. but lobbing is one of the most fun ways to dunk because you can use your maximal running vert (and even get a little higher than usual) by chasing the ball in the air.

i'll give you an example.. I want to be able to run-up from half court or further on my single leg jumping. I want to be able to generate serious speed and just launch. I couldn't even do a weak jump initially, when I ran out from that far. My steps would get messed up, i'd feel hesitant, it's scary, i'd abort etc.. But in most of my SLRVJ sessions i've been practicing it slowly.. very slow runups + very light jump, faster runups + light jump, maximum speed runup + extremely light jump.. I've made alot of progress over the months. It's definitely not something I could do right from the start; i've just been slowly chipping away at it. And i'm not at max-speed runup + maximum effort jump yet, not even close.. but i'm getting there. So, point being, even though it felt so weird & impossible in the beginning, I know it's something that will eventually help me, if I can handle that kind of speed + jumping with maximum effort. So slowly chipping away at something like that may take a while, but after several months (or who knows how long), we'll eventually get it & reap the rewards.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 16, 2016, 12:57:50 am
Thanks for the comment adarq.
I have been bust without updating my journal as often as i should.  But i am still on schedule with the routine i planned earlier.

For the pass 4 Olfiting/Squat session, I had been adding 10lb on the 5x5 squat progressively. Until I finally can not make it  I am currently squatting at 305lbs at 170lbs.

Nagging pain on the knee is still there, is minor, and it seems to go away after warm up and a lot of stretch, it is as if my quad is too tight which pulling my knee cap up.... Not sure, I had been being careful...with ice and glucosamine and lot of stretching... it is still there... and not going away.

with the recent raining weather, there was a 5 days rain last week,  which cut down my Jump to rims session by 1 time last week.

As for this week, it is still always raining, some time just a quick shower here and there which just wet the floor. 

Something i notice is 45 or 60min jump session seems to be not enough.  I did 5 stand still, 5 one step, 5 two steps and 5 three steps jump... with some full run up near the end.  At the High rim session, Some time i can not even touch the rim untill 30min in to my training session.
I guess i am not warming up properly. or when I am finally reaching over the rim, it is nearly time for me to head home.

I think I need to jump more, my body is looking better and better (i am getting close to adding a 3rd hole on my belt), I am also lifting heavier on both my upper body and lower body, yet i am not jumping higher.

I can only blame it on not enough jumping. 
I Think.... Those lunch Uppbody will be replaced with Dunk Attempt at low rim... and whenever the weather is bad, i will just head indoor for a upper session. 

The upperbody work out.. seems to be only good for look only... it does not seems to transfer to jump.... at all..

As for the HIIT 100m, I am getting better at it, instead of resting like 3 min per sprint, rest time is shorten to 2 min now.
the slow down distance is about 20 meter or so...so it might be bad for my knee... which i should pay attention and be careful also.


So in conclusion, I will be Jumping more at lunch at low rim....and TRY to warm up better.. even though i only have 45min at lunch.
and once a week i should at least jump at the High Rim close to home for 1 session on the weekend, and hope to do it for 1.5 hrs if possible with better warm up.


Question.... How do you guys warm up for a jump session efficiently?  I try to do the following.. not sure if it is good.
Depth Drop x8
Sprint 30m
Depth jump x 5
Repeat Sprint and Depth Jump for 3 sets
Quick Tuck Jump x8

something like that.


(btw, I did a sessio of jump rope due to the never ending rain... I am getting better at jumping rope... lol... i did like 30 jump without kicking the rope....lol.. still a beginner.  But Andy the 44yrs old dunker... suggested me to Jump rope at the end of every training session.... QUICK lighting alternating speed rope as well as High jump double under..... he asked me if i had started doing it.. and i told him.. i had not yet..... um.....)
Title: Re: Scooby 2011 Journal
Post by: acole14 on June 16, 2016, 02:49:57 am
On the knee, it sounds like it might be some sort of quad tendinopathy if you're getting pain above the knee. I would stop the HIIT 100m sessions on concrete immediately. Ice and glucosamine probably won't do much, I have no idea if you do any SMR stuff at all but a rolling pin like this:

(http://images.nitrosell.com/product_images/9/2167/large-rolling-pin-wood-10-1-2-x-2.jpg)

With a roller that freely rotates around an axis is the best for smashing the quads and lower adductors that connect to the knee. No need to get one of those $50 things, a $5 rolling pin is harder and better.

Also, you're getting too obsessed with fat loss at this stage. Don't emphasise the HIIT sprints for fat loss. Didn't you read the comments from adarq and LBSS saying how goddamn ripped you are right now? You're squatting 2x BW repeatable, lean AF, just get the jumps in!! You should also consider the weighted vest approach that T0ddday has been popularising lately, it might work wonders for you. Just focus in on the goal right now buddy.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 16, 2016, 03:12:32 am
Thanks acole14,

i have this stick at home, it is note flexible and hard.. but it works i guess.
(http://g02.a.alicdn.com/kf/HTB1UE6JJXXXXXc3aXXXq6xXFXXXL/New-Popular-font-b-Muscle-b-font-font-b-Roller-b-font-font-b-Stick-b.jpg)

i found this picture also which best show the pain area, exactly where his RIGHT Thumbs touches on the top/inside of knee cap is the sore area.
(http://cdn-maf0.heartyhosting.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/Knee%20Pain%2011-19-13%20C.jpg?itok=yKQNTPhK)


I agree... need to jump more. HIIT or uppbody... is optional....

where can i get more info on weight vest approach? i think i missed that.
Title: Re: Scooby 2011 Journal
Post by: acole14 on June 16, 2016, 07:56:53 am
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

(http://www.active.com/Assets/Running/360/Resistance-Band-Groin-Stretch.jpg)

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.
Title: Re: Scooby 2011 Journal
Post by: T0ddday on June 17, 2016, 01:21:23 pm
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

(http://www.active.com/Assets/Running/360/Resistance-Band-Groin-Stretch.jpg)

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work.  Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store...  Great stuff and costs a fraction of a foam roller...   Rollers are great... Foam rollers are a waste of money...
Title: Re: Scooby 2011 Journal
Post by: acole14 on June 20, 2016, 10:56:02 pm
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

(http://www.active.com/Assets/Running/360/Resistance-Band-Groin-Stretch.jpg)

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work.  Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store...  Great stuff and costs a fraction of a foam roller...   Rollers are great... Foam rollers are a waste of money...

100%. It's ludicrous how much the markup is for the over-engineered SMR products that are everywhere in sports stores now. I can't have paid more than $100 over many years all up for my toolkit.
Title: Re: Scooby 2011 Journal
Post by: adarqui on June 21, 2016, 01:34:45 am
i used to use PVC.. after a while, got completely fine with it.. initially it was the devil though.

i like it better than my foam roller.. foam rollers are just too thick imho.. 2" pvc = perfect.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 24, 2016, 11:04:33 pm
160625 3 weeks into my hardcore schedule
Just finished one of the morning Sat jump session today at 8am in the morning.
I have to say, it is one of the worse jump jump session.

not sure if it is because only sleeping 6-7 hrs, or because of the rim is higher, or because CNS is dirt slow in the morning or because of the shoes...out of 20 jump in 1 hrs session, I manage to just Tap the rim and not getting over at all.  Now i know this rim is... either official 10 or may be slightly higher.

But I am just not feeling it.  I think this is the 3rd time I had a morning jump sessions.  in fact, none of my previous jump session is good.

For the pass 3 or 4 weeks, I manage to not skip any training session during the first 2 weeks, then due to busy work or raining day after days.
I did skipped a session of Upperbody or a session of HIIT once per week.

Having said that, I ensure myself that I can not skip a Jump or olift/squat session (I will make up for it no matter what).  So the only thing that i skipped is those optional item (may be 1 session of Upperbody, or 1 session of HIIT per week).

Olifting/Squat session is progressing with improvement.    The 5x5 squat session was going up by 5lb every session now at 45 45 45 lbs (315lbs at 172lbs bw).  There is good days and bad days.  Like my last session is a bad day where I max out at 295lbs 5x5 when i feel tired.


I recall the 44 yrs old dunker told me to keep doing what I am doing for 5 weeks or so, then switch to lighter weight for another 5 weeks, then switch to even lower weight for thefinal 5 weeks. 

So i guess i am in strength phrase where Bad performance in vert is acceptable?  I just hope it is not an excuse.

I have some reading i should do, the VJB 2.0  I had only read 30 page out of the XXX pages. and also i have to read that Make in CHINA dunker blog where he wrote alot of article targeted for asian reader.

Also. i have some thing i should look into:
1. Weight vest usage (Toooday) or may be find my portable Jumper
2. Jump Rope Andy method, Why am i not doing it still... why all this excuse...



Conclusion: I am not Jumping higher....
PS. One of my friend will help me do a photo shoot in 2 weeks time. 
While i am continuing my routine, I am trying to do salt / water loading to make myself as lean as possible for this photo shoot.
no/low carb, hi sodium hi water intake... toward hi carb no water photo shoot day. (just for fun... once in a life time thing)
Seriously hope this will make me lose my focus.  I had already quit my basketball team..
so it is just me vs the 10 foot rim now.


Reference:
http://www.bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html
http://www.moonskyedu.com/bodybuild/6%E5%BC%B5%E5%AE%B6%E8%BC%9D.htm
Title: Re: Scooby 2011 Journal
Post by: adarqui on June 25, 2016, 03:12:34 am
go heavy for 10 weeks then light for 10 weeks? dno, don't like it.

you're basically someone with a 2xBW 1RM squat right now.. right? that'd be great for me, but maybe only "good" for you.. so if you can safely keep increasing your squat, I would do so. Squatting 2.3 x BW for a 1RM means you will be able to move 2 x BW faster.. it also means you will be able to move 1 x BW even faster. Obviously 1RM isn't the only thing that matters, how fast you actually can complete the rep matters too, especially the transition from eccentric->isometric->concentric.. but, focusing on that for very heavy lifts is risky.. Focusing on it during your warmup/workup sets, and even your work sets (of 5+ reps, or submax singles) is far safer and more beneficial.

Are you focusing on speed at all? I personally don't like dive-bombing (the eccentric/lowering part) - why risk it, but I do like accelerating out of the bottom position (during the transition phase) all the way through to completing the lift - standing up.

If you're not focusing on speed .. i'd start thinking about focusing on it during your workup-sets (warmups before you work sets).

I personally don't think you're the type of athlete who is going to benefit from 10 weeks of lifting, and then 10 weeks of deloading.. I've always thought you are the type that needs a fairly large squat, but also needs to jump alot more.. I think squatting becomes even more important when you don't have a good group of people to jump with.. it's harder to manufacture that kind of adrenaline when jumping 'alone'. Lifting heavy is a good way to create that response, at least.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 26, 2016, 12:22:16 am
160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45).  So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat.  Before when i was improving, i am on low carb... bust still eatting some.  This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should  focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight.  and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation.  (which did not help much)

So back to where I am now,  currently.  I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25  x3
45 45 45  x5 x5 x5 x5  (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning.   (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable,  and as i squat more I feel tired and week but often the last set of 5x5 feel easier again...  as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.




I spent an hour reading the VJB2.0 once a week, and the take out from today is:
Quote
You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.


A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.
Title: Re: Scooby 2011 Journal
Post by: T0ddday on June 26, 2016, 01:00:34 am
Quote
Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I really hate telling any athlete that they can't do something... But you have got to be realistic.  This is a plan for failure. Facts:

1) you are already really lean and want to get even leaner (photo shoot lean)
2) you are already strong in the squat
3) your not a beginner in the squat

Sorry man, but people with those three facts simply don't add poundage to their max squat WHILE dropping body weight.   It's just not realistic.  You can increase relative strength by maintaining squat while cutting a few more pounds but even that is going to be hard...

Ask yourself... Do you think your squat 1Rm is holding you back from your jumping goals.  I personally don't think it's the key but you know your body best so if it is... Then go on a block while your are not trying to drop be and add some poundage.  Then cut bw and maintain the new squat strength. 

If it isn't.  Then maintain or accept a small loss in squat strength, drop more weight and spend time on the myriad of other weaknesses you have that are not bw dependent. 
Title: Re: Scooby 2011 Journal
Post by: Kingfish on June 26, 2016, 01:05:58 am
160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45).  So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat.  Before when i was improving, i am on low carb... bust still eatting some.  This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should  focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight.  and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation.  (which did not help much)

So back to where I am now,  currently.  I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25  x3
45 45 45  x5 x5 x5 x5  (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning.   (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable,  and as i squat more I feel tired and week but often the last set of 5x5 feel easier again...  as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.




I spent an hour reading the VJB2.0 once a week, and the take out from today is:
Quote
You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.


A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.

not going to work. you should get strong and fat squatting into the 405lb+ then leaning back down while keeping as much quads as you can.

if you are struggling with 3 plates, your baseline strength is not going to get you far. i paused 440lb @ 170lb bodyweight to get myself dunking. your reach is shorter than mine. you need to be stronger.

400lb squat is not impossible. dreyth did 455 too. its becoming more achievable.

i hope you make it. stop getting broken.

http://www.youtube.com/watch?v=SGSq-YOYOmw

Title: Re: Scooby 2011 Journal
Post by: T0ddday on June 26, 2016, 06:12:35 pm
^^^ Lol.  Kingfish must have posted just after me.

This is good advice you are getting.  You should listen to it.  Consider that me and kingfish have VERY different philosophies about training BUT agree on the main point that your strategy of pushing up your squat while losing weight is a very bad goal and will lead to failure and injury...

Obviously he trains very differently than me - using the squat as a primary tool where I use speed and hip pop to make jumps and sprints happen...  What I don't agree with him on is

(1) You must squat more to jump high.  For standing vertical jump which he performs he is probably right and only a few exceptions.  However, I know many people who squat less than you and jump higher for DLRVJ.  Of course, getting your squat up works for him AND it surely won't hurt you especially as your standing vertical jump is concerned.  Again, it's up to you whether you think increasing squat or relative strength is a priority - if it is then you should listen to him with the one exception...

(2) His advice to get "fat" and strong is hyperbolic.  You may already realize this but I wanted to make it clear.  Nobody has to get "fat" ever.  That's the horrible advice that Mark Rippletoe gave that created a bunch of pudgy kids who who were and added 20 pounds to their lifts.   Beginners just get stronger.   Advanced people have to get "kingfish fat" to get stronger.  Kingfish fat is no abdominal veins and looking a bit softer than you want to.  I get it.  It's athlete fat.  It's relative to athlete lean where you maximize relative strength gains and he is right that unfortunately there is an optimal weight for performing a vertical jump (lean as hell) and an optimal weight for increasing relative strength especially through the squat (still leaner than the average person - but not especially lean).  There is some variance on the individual - some guys can stay damn lean while they gain weight and grow their squat but what doesn't vary is the leanness relative to the individual - it is always true that the optimal strength building leanness is "fatter" than the optimal performance leanness.   This sucks but we have to deal with it.  Your pretty lean...  You have two choices.  Try to maintain your squat and fix other issues to increase your jump OR give up on being photoshoot lean while you up your squat...  You don't have to get fat - but you won't be doing this while cutting for a photoshoot.
Title: Re: Scooby 2011 Journal
Post by: Kingfish on June 26, 2016, 09:35:35 pm
just to clear it up.. IMO

lean for max jumping/speed work is 6-8%BF -  veins in the lower abs. veins in the calves.

loose leaness for strength gains is mid to upper teens BF. - still have the last 2 pack abs.

anything over 20%BF you messed up and pigged out too much. you're obese. 


thanks Toddday for clearing it up.


 
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 28, 2016, 10:25:55 pm
160628 HIIT in before during and after the rain.

Thinking about doing those push up inbetween rep of sprint... and guess what, after the first sluggish sprint (8am no really woke up yet) 
and it started to rain.... and it rain hard. 

thinking if i should head home but end up sprinting for the 2nd reps.  As suggested, I ran shorter distance and decelerate much earlier.  Further more, the rest time is cut down by a whole chunk.

Pretty much. I only run for Half of the length (it was 2/3 to 3/4 of the length) and started slowing down,  and walk back and may be rest 10 sec more and restart.

Not sure if it is the rain, which make me want to just get it over with and go home.. or because i am not fulling as hard as i could in the rain... or the heat is less due to the weather.  I feel alright after 10 run, and in fact the sun started to come out after like 6 or 7 run.  I end up doing 2 more run because i feel like i still have some juice in me and the initial few run was not explosive anyway.  So i did 12 reps today.  No push up or any other exercise due to everywhere is wet.

Side note:
i had been doing upperbody circuit training, and all this year.. since high school... i had been doing the same circuit with 3x10 for my chest/back & bi/tricept, front/side shoulder,  with the recent addition of core at captain chair.

During my weekly reading on VJB 2.0 it talked about 3x10 is a good starting point for beginner, but advanced lifter should preform more set and less rep for higher intensity.  So for the first time, I tried doing 5x6 with increase weight in all the lift.  (it sure take longer time, due to moving from station to station and resting a bit more)   I hope it is all worthwhile.

I hear all the suggestion.... Lowering body weight while increasing squat is not good.  I will keep that in mind, mean while for this coming 1 weeks, let me just try to keep eating clean, and maintain my lift, take some good photo.. and Start to increase strength size and power.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on June 29, 2016, 11:45:06 pm
160629 Max Effort Jump at RIM
Lunch training outdoor becomes a bit off the chart now days, it is either raining/wet or ultra hot with 32 degree extreme heat.
so the most important Max effort Jump session is often skipped which left with once per week at night or sat morning.

Since I quit my basketball team,  there is no more weekly team training.  I spent the time to teach my 4 yrs old basketball instead.
Just basic dribbling with 2hands and 1 hands etc. And i took this chance to practice max effort jump while kid dribble.

It was quite sad, the first few jump can not even touch the rim, I try going faster into my plant and i can clearly feel that my leg is not ready.... can not even absorb the momentum and jump.  And night time is usually full of player.. so i got to be careful... otherwise i will get hit by ball when i am in the air.

About 45 min spent jumping for may be 20 times or so, I finally get the feeling back.  From no able to touch the rim to tapping the rim to finally reach over the rim by 2.5inches or so.    Keeping in mind this is night time...humid hot, but not sunny dry hot.

No wonder my Sat 8am jump session sucks... the morning CNS probably take much longer to fire up... if it take me 45 min to get ready at 7pm time.

This shifting from Lunch jump session to Night jump session... also messed up my plan for the next morning, I could wake up, but i feel drained and i decide to go back to sleep.... instead of head to the gym for olift/squat session at 8am)

I need better recovery...longer recovery....

on the good side, even though most if not all my jump session sucks, every session result in slight improvement.    It is small , but it is there.... either I am able to get to the rim faster (shorten warm up time).. or i am able to really my max height higher than previous session.  I am still far from my peak from last year.    Lets keep this up.

PS. still salt/water loading.. photo shoot will be next week some time.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 04, 2016, 12:17:19 am
160704 164lbs. Weight lost Goal Reached... by accident.

I was salt and water loading for 5 days. my weight went to 172lbs...
and last weekend...I went in to extreme mode.

For the pass 3 days, I had back to back Full body workout 1.5 to2 hrs long consist of:
hi pull to Clean to Squat 5x5
Full upper circuit with 3 set:
Bench press
arm curl
cable tricept push down
back cable pull down
captain chair core variation 4 min per set

Completely cutting Carb and salt only eating Chicken breast and Egg white (with little york)
Drinking A lot of water... to wash out remaining sodium/

Also doing 30 min cardio back to back 3 days.
With a lot of water my weight go as follow:
(Salt deload with Pure protein NO carb diet)
day 1 171.4lbs
day 2 168.0lbs
day 3 166.6lbs
day 4 164.2lbs  (carb loading start)

The first salt deload day i lift very heavy, the 2nd day i already lifting less (due to no carb no energy), 3rd day i lift light and try to get to 2 set of 15to20 reps. 

so this photo shooting drill kind of help me to get to my desire Kadour suggested body weight at 165lbs.
I am eating a bunch of potato yam now... carb loading madness start but the worse of it all is... still no salt and NO WATER start now.

PS. no poo for 3 days during no salt hi protein water on diet.   after Carb loading, finally pooped out.  :trollface:

NO HIIT NO JUMP SESSION for 7 days pre photoshoot.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 05, 2016, 05:19:01 am
160705 Continue to Carb load for last 3 days.
Water Cut
Salt Cut
Carb LOAD
Protein normal

Weighted my self this morning (last day before peak) at 163.2lbs
(so i go from 171 to 163 lbs in about 5 days fooling around with salt water protein and carb.

result from today to last 5 days.  The weight show progress, but the body seems to be more or less the same.. (what do you guys think?)

(http://www.hk-kicks.com/forum/attachment.php?attachmentid=103568&stc=1&thumb=1&d=1467709957)


No jumping, but I did slow cardio and full body gym daily.  I skipped a day of cardio here or there, i wish to may be walk or slight jog for an hour tonight..if time allow

Tomorrow will be the photo shoot, i think i will skip all exercise.
Title: Re: Scooby 2011 Journal
Post by: LBSS on July 05, 2016, 10:36:23 am
all those photos show is that you're lean enough and should stop thinking about it.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 06, 2016, 12:59:48 am
160706 PEAK Day!!! ( For look only...) at 160.2lbs THIS IS MAD

Photo shoot in 1 hour, I was so tired, dehydrated, tired with all those potato/yam carb loading without water.  previous protein loading is hell also.  The no sodium life is seriously crazy...  After i Cut sodium, my weight start to drop even when i drink water.. After i stop water.. the weight keep going down... does not matter how much carb i load myself with.

Today is the day, and this morning my weight is at SHOCKING  160.2lbs.  Tired Shocked not really excited.

Until 2 hr before photo shoot which is now.  I am instructed to eat CHOCOLATE  :trollface:  Drink glucose drink (lucozade) and my mood sky rocketed, I feel energized, excited and happy.   :trollface:

I was tired and drained (literally) and probably can not jump at all, but after the chocolate (KitKat) and Lucozade,  I am like  ready to go jump  :trolldance:

lol.

160lbs... this... is  insane.
I just which this can transfer to vertical jump after this photo shooting.

I find my life interesting. (probably due to the sugar Crush... {like candy crush})
Title: Re: Scooby 2011 Journal
Post by: adarqui on July 06, 2016, 01:51:53 am
lol nice.

how'd the shoot go?

did you hydrate back to your normal weight yet?

pc.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 07, 2016, 01:17:25 am
 :motherofgod:
a quick sample i got.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=103588&stc=1&thumb=1&d=1467868306)


pumping and flexing for 3 hrs. with Sugar rush...
I don think the muscle size increased, but losing all those water just show more vein, in some of the photo i see vein in lower abs

after that I went to eat like mad... japanese sashmi, ramen, beef, beer.

i was 160lbs in the morning, and i am 168lbs when i go to sleep
Sleep like a baby... and hard to wake up..... and go back to 165lbs in the morning
Ate some breakfast..

went to work and... went to poo

my god. never seen such big load.
0.5 meter long, Best texture and hardness ever seen...
(it is like the length of my forearm)

I guess.. i will rest for a few days and go back to vertical training.
(i could not wake up to train today...  guess my body need some rest after playing water in a roller coaster manner.
Title: Re: Scooby 2011 Journal
Post by: adarqui on July 07, 2016, 01:34:35 am
:motherofgod:
a quick sample i got.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=103588&stc=1&thumb=1&d=1467868306)


pumping and flexing for 3 hrs. with Sugar rush...
I don think the muscle size increased, but losing all those water just show more vein, in some of the photo i see vein in lower abs

after that I went to eat like mad... japanese sashmi, ramen, beef, beer.

i was 160lbs in the morning, and i am 168lbs when i go to sleep
Sleep like a baby... and hard to wake up..... and go back to 165lbs in the morning
Ate some breakfast..

went to work and... went to poo

my god. never seen such big load.
0.5 meter long, Best texture and hardness ever seen...
(it is like the length of my forearm)

I guess.. i will rest for a few days and go back to vertical training.
(i could not wake up to train today...  guess my body need some rest after playing water in a roller coaster manner.

lmao, epic post.

sick physique pic too man.

rest up, then hit the vert/jumps hard.
Title: Re: Scooby 2011 Journal
Post by: scoobychau on July 23, 2016, 12:49:50 am
160723 Busy Busy with work and training continued

Rested for a 3 days or so after those water cut photo shoot.
Resumed training with Olift/squat and upper circuit.  Dropped HIIT sprint 100mx10 for a week or so. 
Slowly picking up Squating heavy and upper circuit
Resumed HIIT sprint this week along with both Squat and upper circuit.

I am having trouble waking up early at 745 and lift or jump  in the morning.  Seems like CNS is very sluggish.

For Olift/squating session, squat started after 20 min of olift(as warmup)  and usually my knee and muscle is tire and sore even with just the 45lbs plate.  Probably because Hang Clean and High pull have much less range of motion on the knee and only require explosive contraction.  There for, the first Squat after 20 min of olifting is actually the FIRST lift that require BIG knee bend.   So I have to grind pass the few 3 to 4 set of sore squat until i can reach working weight (usually around or little less than 45lbs x3 each side).  Struggling to squat, toward 5x5 or just struggling to squat toward 3x45lbs plate toward the end of the 45 min lifting session. (I only have 45 min)  The worse part of it is, Usually at around 40 min, OR during my last few set...My squat suddenly felt better.  (not sure if it is physiology effect or if my joint/cns finally fired/warmed up).  So my best squat is usually my last 2 set... and I have to leave for my next appointment.

For Max effort Jumping, my original plan is to do it twice a week, one at lunch and one one weekend.  Recent weather is really crap, constantly at 30C to 33C when sunny, or it just rain.  So Jumping at lunch seems impossible when it is 33C outside with extreme sun.  So i try my best to jump on Sat morning hoping it will be less hot, and summer sun come out at 645am so 8am is already hot as hell.   I did manage to have 1 session of HIIT when it was a bit cloudy, and had a jump session at Saturday morning (which i suffered a little heat stroke).  I did manage to jump on Wednesday night a few time (since i quit basketball team practice, and started teaching 4 yrs old bball).  The same happened, I warmed up with ankle bounce a back and forth the court along with 10 to 15 tuck jump before actually trying to jump to the rim.  I usually feel better and reaching over the rim after 40min or so...  this is slow CNS wake up situation is much more obvious if I am jumping in the morning.  Seems like the older I got, the harder i can wake up my CNS or warm up.   Often, my body can not even take the impact/force during the plant in the first 15 min of my jump session.  It is only at later stage I can absorb and jump up better. 

I am no where near my previous max, only my finger (whole length) is over the rim now.
No access to low rim for dunk attempt also as it is only available at lunch. 

Sleeping has been poor as well.    Deep sleep range from 0 to 30 min and if i am lucky i might get close to 1.5 hrs of deep sleep out of a 7 hr sleep cycle.

Side note, Canadian asian dunker hit me up with this found new Trainer/Program, with a bit of new training theory. He brought the program and started it for a week and will give me some feed back later on.
https://www.youtube.com/user/overtimeathletes
This football dude apparently spent 2 yrs to go from 38 to 44 inches.  I had not spent much time watching his stuff, but the concept (new to me) seems to be using isometric training as a phase/block to improve strength/power. 

I think he calls it Triphasic Phase, where training is split in concentric eccentric and isometric... 
I know about concentric/eccentric from as early as Frank Yang video back in the days where he scream up Con/Eccentric during his lift.  And I know isometric exercise as static exercise like pushing against a wall or preforming Plank.   but I had never applied iso in vertical training.

Something to keep in mind and look into i guess.

So I quitted basketball...but seems like my training is still messed due to the weather.  I try to devote all my time for family after work.  Training before work and at lunch seems to mess up my work schedule also.  (late/tired during office hrs)

At my age...may be i should devote more in my work... and aim excel in workplace instead of trying to slamdunk?

Career / Family / Slamdunk  .... coexist? balance? Training = Playing?

Some training log from my endomoto account
Jul 18-24 worked out 6 times M W F U
Jul 11-17 worked out 5 times T R S U
Jul 4-10 worked out 5 times M T S U (photo shoot week)
Jun 27 -3 worked out 8 times M T F S U

 :ibrunning:
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 11, 2016, 04:29:10 am
160811 I am still Training... with That plan in mind

Like i said before, the weather is bad, and it mess up my so call plan.
When it rain, there will be no jump session or HIIT run.  And it rain like 3 days a week or more.
And when it is ultra hot at 32C... i struggle to train outdoor.
Lunch upper circuit training remain consistence (since it is not weather related)
The rest of the plan is messed up.

But one thing i am certain is, every week, there is at least 1 of each of the Olift/Squat, Jump Session and Upper circuit.
No matter how shitty the weather or how tired I feel.. I will have at least 3 training sessions per week.

Now looking at my endomoto log.
Jul 25 -31 trained 5 days (3 jump 1 upper 1 squat)
Aug 1- 7 trained 4 days (1 jump lunch 1 hiit 1 upper 2 squat)

The last time i did hiit was on July 20.. and when i did it in Aug 5 (Friday)  i feel good and ran fast.  BUT it once again completely destroyed my glute. I rested one day and went squat on Sunday.  Little did i know the Delay sourness has not appear during my squat.   3 days after my HIIT, 1 day after my squat, all hell break lose,  I pretty much break down, Pain moving pain siting my glute just give up.. it is as if i caught a cold. 

I spent whole sunday out with my family with my body in complete soreness mode, lucky i took hot bath that night and the day after and recovered..

Now.. as i recall, doing HIIT twice a week and after my body adapted to it, I can continue to train easy... but doing it once every 1 or 2 weeks is a bad idea.... is just asking for the soreness cycle to repeat itself.  And as many suggested..... HIIT is not really necessary is it?  I myself.. find that HIIT is something new to hit my system... (i had not done it in my 8 yrs of training, and when I did it, It shocked me.)  now that i had done if for.. 10+ times, it had not improve my vertical and i guess it keep my looking and feeling fit  But .... is it worth it? It is demanding.... to my body.. that is for sure.

Squat...
On low carb diet....I eat half a bowl of rice for dinner usually with lot of vaggie and meat.  If there is bread or potato, i eat it too.. but i 1/2 bowl of rice that is certain.  My squat is not going up, so is my weight.  My weight remain 175lbs  + - 2or3 lbs.   I work toward squating 3x45 plate for multiple set.  (set of 3 to 5 depend on how i feel).  As suggested by Bro in this forum... I need to increase my squat... and it has been..1 or 2 months now... and reading my journal here suggested me to stop... low carb diet.  NOW.

The canadian asian dunker who i am frd with said than i am not training with a plan... or i am training with mutiple plan combined. 
The so call Olift/Squat, Hiit, Upper circuit, max effort jump  (AM/PM session) plan  is NOT A PLAN... according to him.  Not a GOOD plan at least.
He consider me as a gym rat who lift too much...without a purpose. 

Mean while he is on that Overtimeathletes Program and with in weeks, he is able to dunk again ( he could not dunk for a while, but he got it back now)
He squat light and never need to get now where near 300lbs.

Now... I am not a beginner... i train for 8 years plus... I should at least know what i am doing...
I am stuck... I need to change... yet, i have to be consistence....

I read what Kingfish said again.. "stop feeling broken", i am failing that... getting old, recovery takes longer, and 7 hrs of sleep is no longer enough for me... i feel it.  may be regular hot bath is necessary. 

I should start eating rice.  load up the carb, monitor my weight, and start lifting heavy.

I WORK HARD.... I am the only person who is lifting very hard and heavy with a painful face/sound at lunch.  However during squat day, i am always feeling my leg is sore (even in light load situation).   I started to think that using Olifting as warm up may not be a good idea as it does not really warm up my knee joint.... and when i finally got the weight up and start squating.... I am actually not warm up for squat, but warmed up for Olifting only.  So i started to mix up olifting and squat even during warm up load. 

One more thing, i went to play ball with kids one night 8pm... and jump to the rim 4 times without warm up and able to grab it right away. 
Which make me wonder, why the F it took me like 45 min to grab the rim... on a sat morning 8am.  (Is two different rim on the same court, so may be there is a high different, but... it is obvious now that... jumping after wake up in the morning is.. not smart/efficient).  Will the same applies to HIIT? 
Should morning be only spent for endurance/aerobic exercise? What about Explosive Squat in the morning?


Clearly.. i am having random thought... even this journal felt random as i am typing this. 

In conclusion:
Start load up the CARB... and go lift heavy!
HIIT HURT, if I can not do it twice a week.  Can I manage to do it twice a week?
Morning Jump session take 1 hr to warm up.  Try jump in the afternoon instead.


If it rain, Head to the gym!
If it is wet, Head to HIIT Sprint!
If it is Dry, Head to the RIM!
If tired, REST and Stretch!

SLEEP early.

PS. I got myself some knock off TRX along with mutiple short/long rubber band and foam roller... this should got my interest for stretching more at home.. and trying to use those band for WARM up before jump session.
as suggested in this video. https://www.youtube.com/watch?v=Kmu0QnBQX-o
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 12, 2016, 01:02:39 am
this remind me of kingfish.
http://breakingmuscle.com/strength-conditioning/everyday-squatting-for-the-everyday-athlete
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 15, 2016, 11:39:46 pm
Video Log
https://youtu.be/ehfm1CT0AZk
http://www.youtube.com/watch?v=ehfm1CT0AZk


160816 End to Low Carb, back to normal and hope to increase squat
One of the biggest GYM company closed down, and my gym is starting to get crowed.  Sunday Squat rack is constantly being occupied for the pass 2 weeks. So change of plan is needed.

Saturday I started Squat at 8am (where the gym open),
Sunday (10am) session changed to Olifting variation.
Monday
I squatted again on Tuesday.  Tested my 1RM = 365lbs at 178lbs body weight. Grinding up

Raining season is still here, so Gym (upper or squat) is the only thing that is consistence and not weather related.
HIIT.... Jump... anything outdoor... will be depend on the weather...

I spent 30 min to watch the video posted by ratpor, and picked up how important it is to GET to Jump position fast, RDL RDL was keep being mentioned.
http://eadseminar3.com/eads-3-video1/

Similar to what the Canadian dunk told me to do, Quick Arm Swing down to the Squat position.
Also similar overtime athletes chris barnard suggested using Elastic Band with Kettle bell swing to speed up the Loading phase.

This give me an idea, If Squat develop strength/power upward,  doing Reverse Squat with gravity boot hanging upside down is the opposite..  Can it develop the LOADING strength?   

let me ask this question on Raptors post.
Title: Re: Scooby 2011 Journal
Post by: adarqui on August 16, 2016, 01:22:15 am
i commented on your youtube video .. but worth commenting here.

One thing I just found interesting is ... i've made similar videos as you (lots of misses/attempts), but with one obvious difference: all of mine were self lobs. So that's kind of an interesting concept.

We both took two different courses with trying to dunk.. I definitely think I gave myself an advantage by utilizing lobs instead of dribble ups, in addition to my advantage in height etc.. I absolutely hate dribble up dunks and that's why you rarely see them in any of my footage. So by me constantly throwing lobs, like you do dribble ups, I think the odds would be with the lobber, given equal volume.

I'd like to eventually see a video like this, but, everything a self lob.. one day please do it :) Consider it a request. I don't remember you ever making a lob video like that, if not I apologize.

It would be interesting to compare those videos.. I imagine in the lob video, you'd be jumping higher on average, and if you start getting into a groove with your lob, you would probably have some nasty hard throw down misses (and maybe a make).

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 16, 2016, 02:32:38 am
 :raging:
This is indeed not a request by adarq, this is like a Lesson given by Adaraq!
 :raging:

On the other hand, that other lesson give by 44 year old dunker Andy Nicholson about rope jumping was also missed...

This is indeed..... Important lesson/tips.... which i neglected...
 :uhhhfacepalm:

I will do This! Thanks for the suggestion!
Title: Re: Scooby 2011 Journal
Post by: adarqui on August 16, 2016, 03:09:42 am
cool!! very curious to see how it goes..

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on August 18, 2016, 03:30:29 am
160818 Rain Rain Everyday
It was light rain... I warm up and prepare to just do stand still leap...
Then... it start pouring...

And... I did this...
Time well spent.  No more guessing game now..

Low.. is really low....consider an official rim is 10foot / 3.048M
 :uhcomeon:  so the rim 1 I dunked on is 5 inchs lower than regulation.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=104275&stc=1&d=1471505309)
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 02, 2016, 01:34:30 am
160902 Resuming carb and Squat number is getting better
Replaced phone so all training Log from phone should be saved on here... I just found out my very first lifting log on my phjone is 2014 dec.... so OMG... talk about all those data.

Any how since i resumed carb. my weight is getting back up from low 170 to high 170 and getting stable at 180 I feel.

As for my squat,
I am doing 315lbs x4 for a few set and my save 1rm grinding is about 365lbs.  So more or less at 2xBW...
but Like the brother suggested here.. I should aim to get 400lbs...  now that i am eating.

Raining season is passing by but still rain alot.
Every week i will have 1 olifting fast pull session as well as 1 squat session (both are about 30 min to 40 min long)
and for the pass 4 weeks or so, I did HIIT x100m sprint once a week followed by all you can eat sushi.  (Protein and carb loading)

NOT enough Jump session remain an issue.... RAINing every 2nd day at lunch is a pain ...

Leg is constantly sore, And the HIIT sprint some time take up to 3 days and the soreness still exist...

I did try to have a jump/dunk session once a week... some time even with wet floor... i just try to lob the ball without jump..for practice purpose.  and walk under the rim to preform some stationary jump.

Summer will soon be gone... rain will go away.
so does my youth..
Title: Re: Scooby 2011 Journal
Post by: adarqui on September 02, 2016, 09:19:10 am
160902 Resuming carb and Squat number is getting better
Replaced phone so all training Log from phone should be saved on here... I just found out my very first lifting log on my phjone is 2014 dec.... so OMG... talk about all those data.

Any how since i resumed carb. my weight is getting back up from low 170 to high 170 and getting stable at 180 I feel.

As for my squat,
I am doing 315lbs x4 for a few set and my save 1rm grinding is about 365lbs.  So more or less at 2xBW...
but Like the brother suggested here.. I should aim to get 400lbs...  now that i am eating.

Raining season is passing by but still rain alot.
Every week i will have 1 olifting fast pull session as well as 1 squat session (both are about 30 min to 40 min long)
and for the pass 4 weeks or so, I did HIIT x100m sprint once a week followed by all you can eat sushi.  (Protein and carb loading)

NOT enough Jump session remain an issue.... RAINing every 2nd day at lunch is a pain ...

Leg is constantly sore, And the HIIT sprint some time take up to 3 days and the soreness still exist...

I did try to have a jump/dunk session once a week... some time even with wet floor... i just try to lob the ball without jump..for practice purpose.  and walk under the rim to preform some stationary jump.

Summer will soon be gone... rain will go away.
so does my youth..

damn you are still getting THAT sore from HIIT? 3 days is alot.

even though you aren't doing lob dunk attempts yet, how do the lobs feel?



here's an example dunk recently from undoubtable (his first dunk on 10'), using a lob:

http://www.youtube.com/watch?v=meAU5ijvSgE

(http://i.imgur.com/cdyypno.png)

he's not a "professional lobber" yet, but that shows you what can happen on a perfectly good lob. *IF* that lob wasn't so perfect, and instead was a bit further out from the rim, he would have smashed that down even harder (or back rimmed it).. but if you can get it generally where he catches it, which is slightly in front of the rim, that'll greatly increase your chances of smashing one down.

also if you want to really test your jumping, you're going to have to at least occasionally have your legs feel fresh (none of that hiit/squat soreness) .. you want them to feel loose/light. So, like t0ddday mentioned earlier in this thread (and like Dreyth was doing), you might want to 'deload' every 4th week where you just get as fresh as possible and get in a jump/dunk session every other day..

so, 3 weeks of hard work, with sore-jumping mixed in.. then a 4th week of recovery + jumping/dunk attempts every other day.. ~30-45 minute sessions after a good warmup, no longer.. so that you don't beat yourself up too much during the jump/dunk sessions.

a 1 week deload every 4th week isn't going to cause any setbacks.. it should help, given the way you are training.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 02, 2016, 10:37:50 pm
Is always nice to know Adarq is watching where I am going.. Thanks for the suggestion. And that video... u shared is a nice demonstration of how to do a lob indeed.

I always wonder, how come they does not need a fast run up to get that high.  Often i see people being super fast going into the plant.

but i also seesome people... just doesn't need to attack the plant as hard.. (like in the video u show)
Title: Re: Scooby 2011 Journal
Post by: adarqui on September 02, 2016, 10:43:19 pm
Is always nice to know Adarq is watching where I am going.. Thanks for the suggestion. And that video... u shared is a nice demonstration of how to do a lob indeed.

cool!


Quote
I always wonder, how come they does not need a fast run up to get that high.  Often i see people being super fast going into the plant.

but i also seesome people... just doesn't need to attack the plant as hard.. (like in the video u show)

well in general, people with slower runups who still get high, rely alot more on raw strength. These people may get just as high on a 1 or 2 step runups, as they would on a 4 step runup.

as for that video specifically.. it's just that undoubtable is "inexperienced" with lobs. he's not using his MAX DLRVJ technique in that lob/dunk:

http://www.youtube.com/watch?v=H1b6nMU4ojw

he's much more aggressive in that runup + jump without the ball.. as he gets better with lobs, he'll be able to get much more aggressive in his runup/jump there too.

it's just something that will come with practice. Initially, you "think too much" when throwing lobs and trying to catch them.. eventually you just get so much better at it that you don't think much, you just concentrate more on your runup/jump and catching the ball wherever it is, to crush it.

pc!
Title: Re: Scooby 2011 Journal
Post by: scoobychau on September 09, 2016, 07:02:51 am
160909 Stop rain but still wet

I got sick... again.. and muscle pain break lose.  ALl the 745 am session is gone, for a few days, I woke up and saw the dry floor.. but went back to sleeping, thinking i can just jump at lunch.  But for 3 days in a row, it s