Author Topic: Scooby 2011 Journal  (Read 363352 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #540 on: March 26, 2015, 05:50:21 am »
0
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
« Last Edit: March 27, 2015, 06:21:14 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #541 on: March 26, 2015, 09:45:51 am »
0
putting in work, always good. your bounds are a mess, though, they look like mine before t0ddday told me i was doing them wrong.
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

scoobychau

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Re: Scooby 2011 Journal
« Reply #542 on: March 26, 2015, 12:12:57 pm »
0
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
« Last Edit: March 26, 2015, 08:39:19 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #543 on: March 30, 2015, 06:26:00 am »
0
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
<a href="http://www.youtube.com/watch?v=wvzUYtRXhq0" target="_blank">http://www.youtube.com/watch?v=wvzUYtRXhq0</a>
« Last Edit: March 30, 2015, 10:59:29 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #544 on: March 30, 2015, 06:34:55 am »
0
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
<a href="http://www.youtube.com/watch?v=7zUegjxHxvg" target="_blank">http://www.youtube.com/watch?v=7zUegjxHxvg</a>
« Last Edit: March 30, 2015, 10:58:51 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #545 on: March 30, 2015, 10:47:18 am »
0
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.

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

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.

<a href="http://www.youtube.com/watch?v=cyjAvPLlN_Q" target="_blank">http://www.youtube.com/watch?v=cyjAvPLlN_Q</a>
« Last Edit: March 30, 2015, 10:51:43 am by LBSS »
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

scoobychau

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Re: Scooby 2011 Journal
« Reply #546 on: April 02, 2015, 02:41:34 am »
+3
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
<a href="http://www.youtube.com/watch?v=JZT_JmAvLyI" target="_blank">http://www.youtube.com/watch?v=JZT_JmAvLyI</a>


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
<a href="http://www.youtube.com/watch?v=vxoDF1IUkdI" target="_blank">http://www.youtube.com/watch?v=vxoDF1IUkdI</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)

LBSS

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Re: Scooby 2011 Journal
« Reply #547 on: April 06, 2015, 10:39:41 am »
0
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
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

scoobychau

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Re: Scooby 2011 Journal
« Reply #548 on: April 09, 2015, 03:21:28 am »
0
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
<a href="http://www.youtube.com/watch?v=jOQZhm19gXI" target="_blank">http://www.youtube.com/watch?v=jOQZhm19gXI</a>
« Last Edit: April 09, 2015, 04:54:22 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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #549 on: April 09, 2015, 03:26:19 am »
0
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
<a href="http://www.youtube.com/watch?v=-i-Ny4vffMg" target="_blank">http://www.youtube.com/watch?v=-i-Ny4vffMg</a>
« Last Edit: April 14, 2015, 10:03:43 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #550 on: April 14, 2015, 04:03:42 am »
0
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.

« Last Edit: April 14, 2015, 05:00:27 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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #551 on: April 14, 2015, 05:01:19 am »
0
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
<a href="http://www.youtube.com/watch?v=QF4NYrhDTak" target="_blank">http://www.youtube.com/watch?v=QF4NYrhDTak</a>
« Last Edit: April 14, 2015, 11:10:03 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #552 on: April 14, 2015, 05:40:52 am »
+1
Info on trying to fix my Quad dominant hang clean...

http://renospeedschool.com/error-hang-clean/

Flexibility in shoulder
https://youtu.be/2AaS3iZ8AWA
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #553 on: April 17, 2015, 11:42:18 pm »
0
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
<a href="http://www.youtube.com/watch?v=2v_FRGkRTjY" target="_blank">http://www.youtube.com/watch?v=2v_FRGkRTjY</a>
« Last Edit: April 18, 2015, 01:05:52 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #554 on: April 20, 2015, 04:34:58 am »
+3
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?



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...
« Last Edit: April 20, 2015, 05:23:46 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)