Author Topic: Scooby 2011 Journal  (Read 363317 times)

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vag

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Re: Scooby 2011 Journal
« Reply #555 on: April 20, 2015, 06:01:27 am »
+1
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!
« Last Edit: April 20, 2015, 07:55:01 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Scooby 2011 Journal
« Reply #556 on: April 20, 2015, 11:12:46 am »
0
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.
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

ChrisM

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Re: Scooby 2011 Journal
« Reply #557 on: April 20, 2015, 05:27:17 pm »
+1
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.
Insert motivational quote here...

scoobychau

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Re: Scooby 2011 Journal
« Reply #558 on: April 21, 2015, 04:57:34 am »
0
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

<a href="http://www.youtube.com/watch?v=ht4oZEkx1rg" target="_blank">http://www.youtube.com/watch?v=ht4oZEkx1rg</a>
« Last Edit: April 21, 2015, 06:16:35 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 #559 on: April 21, 2015, 09:26:58 am »
0
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.
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 #560 on: April 23, 2015, 06:36:40 am »
-1
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)
« Last Edit: April 24, 2015, 05:14:50 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)

AGC

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Re: Scooby 2011 Journal
« Reply #561 on: April 23, 2015, 08:46:04 am »
+3
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:
« Last Edit: April 23, 2015, 09:00:47 pm by acole14 »

LBSS

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Re: Scooby 2011 Journal
« Reply #562 on: April 23, 2015, 09:05:03 am »
+2
what acole said.  :uhhhfacepalm:
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

ChrisM

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Re: Scooby 2011 Journal
« Reply #563 on: April 23, 2015, 10:11:20 am »
+1
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!
Insert motivational quote here...

vag

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Re: Scooby 2011 Journal
« Reply #564 on: April 23, 2015, 03:03:25 pm »
0
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:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

scoobychau

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Re: Scooby 2011 Journal
« Reply #565 on: April 24, 2015, 05:13:55 am »
0
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.
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 #566 on: April 27, 2015, 03:47:23 am »
0
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)
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 #567 on: April 28, 2015, 10:50:28 pm »
0
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)
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 #568 on: April 28, 2015, 11:05:29 pm »
0
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.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

vag

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Re: Scooby 2011 Journal
« Reply #569 on: April 29, 2015, 04:51:44 am »
+2
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.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?