Author Topic: Scooby 2011 Journal  (Read 363299 times)

0 Members and 1 Guest are viewing this topic.

LBSS

  • Hero Member
  • *****
  • Posts: 12837
  • plugging away...
  • Respect: +7946
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #390 on: June 28, 2014, 01:49:26 am »
0
scooby i didn't read all that shit and i'm a little drunk, but keep doin' you, brother. keep doin' you.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

  • Hero Member
  • *****
  • Posts: 14543
  • Respect: +2465
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #391 on: June 28, 2014, 06:38:35 am »
0
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:

<a href="http://www.youtube.com/watch?v=z7Y51Gk7klQ" target="_blank">http://www.youtube.com/watch?v=z7Y51Gk7klQ</a>
« Last Edit: June 28, 2014, 06:41:58 am by Raptor »

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #392 on: July 02, 2014, 01:07:25 am »
+1
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
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

  • Hero Member
  • *****
  • Posts: 14543
  • Respect: +2465
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #393 on: July 02, 2014, 05:31:52 am »
0
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.

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #394 on: July 03, 2014, 11:04:47 pm »
0
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..
« Last Edit: July 03, 2014, 11:20:59 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

  • Hero Member
  • *****
  • Posts: 14543
  • Respect: +2465
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #395 on: July 04, 2014, 04:18:54 am »
0
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.

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #396 on: July 06, 2014, 11:35:35 pm »
+3
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.

« Last Edit: July 06, 2014, 11:39:58 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #397 on: July 14, 2014, 06:44:21 am »
+1
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.


Now the World CUP is finally over, SLEEP MORE eat LIGHT and GET IT ALL BACK AND MOVE EVEN FURTHER ...
for your own sake!
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #398 on: July 18, 2014, 07:18:38 am »
0
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
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #399 on: August 06, 2014, 05:12:47 am »
+3
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!
« Last Edit: August 06, 2014, 06:17:49 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

  • Hero Member
  • *****
  • Posts: 14543
  • Respect: +2465
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #400 on: August 06, 2014, 06:19:00 am »
+3
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:
  • 5 broad jumps, write down the PR
  • 3 sets of 4 consecutive 2-leg bounds, write the PR
  • 5 standing vertical jumps, write the PR
  • 5 relaxed and fast running vertical jumps, write the PR
  • 5 regular running vertical jumps, write the PR
  • 5 one-leg jumps, coming off the left side (if you jump off your left leg), write the PR

Thursday: REST

Friday: REST

Saturday:
  • Max out your HIGH bar squat, stop the set if your form breaks down, write down the PR
  • Max out your hip thrust 5 rep set, stop the set if your form breaks down, write down the PR
  • Max out your deadlift, stop the set if your form breaks down, write the PR

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)
« Last Edit: August 06, 2014, 06:31:25 am by Raptor »

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #401 on: August 12, 2014, 03:10:01 am »
+5
for the record.....

<a href="http://www.youtube.com/watch?v=tfE48fNGnU0" target="_blank">http://www.youtube.com/watch?v=tfE48fNGnU0</a>
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

  • Hero Member
  • *****
  • Posts: 14543
  • Respect: +2465
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #402 on: August 12, 2014, 05:52:48 am »
0
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.

LBSS

  • Hero Member
  • *****
  • Posts: 12837
  • plugging away...
  • Respect: +7946
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #403 on: August 12, 2014, 09:43:03 am »
0
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

  • Hero Member
  • *****
  • Posts: 3107
  • Respect: +2267
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #404 on: August 12, 2014, 08:28:08 pm »
0
Cracking video. Very motivational.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky