Author Topic: Scooby 2011 Journal  (Read 363307 times)

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adarqui

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Re: Scooby 2011 Journal
« Reply #735 on: August 16, 2016, 03:09:42 am »
0
cool!! very curious to see how it goes..

pc!

scoobychau

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Re: Scooby 2011 Journal
« Reply #736 on: August 18, 2016, 03:30:29 am »
+1
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.
« Last Edit: August 18, 2016, 04:04:26 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 #737 on: September 02, 2016, 01:34:30 am »
+1
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..
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)

adarqui

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Re: Scooby 2011 Journal
« Reply #738 on: September 02, 2016, 09:19:10 am »
0
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:

<a href="http://www.youtube.com/watch?v=meAU5ijvSgE" target="_blank">http://www.youtube.com/watch?v=meAU5ijvSgE</a>



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!

scoobychau

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Re: Scooby 2011 Journal
« Reply #739 on: September 02, 2016, 10:37:50 pm »
+1
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)
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)

adarqui

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Re: Scooby 2011 Journal
« Reply #740 on: September 02, 2016, 10:43:19 pm »
0
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:

<a href="http://www.youtube.com/watch?v=H1b6nMU4ojw" target="_blank">http://www.youtube.com/watch?v=H1b6nMU4ojw</a>

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!

scoobychau

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Re: Scooby 2011 Journal
« Reply #741 on: September 09, 2016, 07:02:51 am »
+3
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 started to rain before lunch and ... jumping seems impossible.

Today however,  It was raining bad, but at lunch time.. the rain stopped, and the floor is wet.   I decided... to... Go and preform 25 stand still leap at lunch.

And took the time to edit the following video:

Rim Measurement, Drunk attempt at rim no. 2 and some self lob practice.
https://www.youtube.com/watch?v=5HGTFJutEzY
<a href="http://www.youtube.com/watch?v=5HGTFJutEzY" target="_blank">http://www.youtube.com/watch?v=5HGTFJutEzY</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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #742 on: September 13, 2016, 10:59:52 pm »
+3
160914 Squat 2 days in a row
Some update on the squat stat.
45 45 45 (3 big plates = 315lbs) seems to be a pcs of cake now, I can do it easily for 3 reps and probably can do more.

And I can do rep of 45 45 45 25 (365lbs) with slightly slower speed (not grinding)

However, 45 45 45 35 (385lbs) is still a miss, Not able to do it...even if i try to grind it up.  Guess it is a good thing, grinding is not consider a good rep anyway.

Facebook showed a memory of mine 3 yrs ago. where I attempting 400lbs and failed. 
I guess I never improved my 1 rep max all this year... when I focusing on lighter weight/faster speed.

any way, I think.. i will be breaking the 400lbs record.... soon.  in a few weeks time i hope.

Some time, i squat 2 days in a row when I got a  chance.  Knowing that Kingfish/Vag  and them are probably squatting day and night...


PS. I had practice some more lobbing during lunch jump at rim session.  Still a noob, but at least i am starting to do it now.

« Last Edit: September 13, 2016, 11:09:37 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)

adarqui

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Re: Scooby 2011 Journal
« Reply #743 on: September 14, 2016, 08:59:03 am »
0
160914 Squat 2 days in a row
Some update on the squat stat.
45 45 45 (3 big plates = 315lbs) seems to be a pcs of cake now, I can do it easily for 3 reps and probably can do more.

And I can do rep of 45 45 45 25 (365lbs) with slightly slower speed (not grinding)

However, 45 45 45 35 (385lbs) is still a miss, Not able to do it...even if i try to grind it up.  Guess it is a good thing, grinding is not consider a good rep anyway.

Facebook showed a memory of mine 3 yrs ago. where I attempting 400lbs and failed. 
I guess I never improved my 1 rep max all this year... when I focusing on lighter weight/faster speed.

any way, I think.. i will be breaking the 400lbs record.... soon.  in a few weeks time i hope.

Some time, i squat 2 days in a row when I got a  chance.  Knowing that Kingfish/Vag  and them are probably squatting day and night...


PS. I had practice some more lobbing during lunch jump at rim session.  Still a noob, but at least i am starting to do it now.



i love that picture... i assume it's from a lob? you're going to catch some serious dunks once you get good at lobbing.. and even if you don't get "good", even if you are just "ok", you get occasional perfect throws with lobs and that'll be the one you get to crush.

nice.  :headbang:  :ibjumping:

vag

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Re: Scooby 2011 Journal
« Reply #744 on: September 15, 2016, 04:36:16 am »
0

Some time, i squat 2 days in a row when I got a  chance.  Knowing that Kingfish/Vag  and them are probably squatting day and night...


Thanks for the hola but i don't deserve it. I can only brag about still going at it through the years, but on an everyday basis i do get lazy. Your own consistency is way higher than mine, along with many other guys in here.
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 #745 on: September 27, 2016, 12:13:10 am »
+1
160927 Grinded a 385lbs
Last Sat did a Squat Session (with 4x5 at 3 big plat)
Last Sunday did a Olifting to Squat Session
Monday did a Jump/Dunk attempt Session
Tuesday Squat Session (Today)

This Morning, I had a 45 min Squat Session working toward 1RM and I grinded up a 385lbs.   I grinded the 385lbs 2 weeks ago... So I guess i am not improving.


attempting to dunk on rim2  is closer and closer (but i was already close before).  So not really any improvement.

Still attempting to lob to myself once in a while, Discussed with a fellow dunker on fb, and he suggested me to get a RUBBER ball, which i have.   the purpose of the rubber ball is it will bounce better for a self lob pass.

My current ball is leaking air, and I need to pump it every session, resulting in inconsistency.  Lets hope the rubber ball can give me some changes.


Eating more carb... but still no where close to squating 400lbs multiple reps... that will short terms goal!!!
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 #746 on: October 04, 2016, 02:55:41 am »
+1
161004 Rain stopped with Wet Floor
I am working toward 405lbs (aka the 4 plates squat).  Twice a week, I squat and I could proudly said, 3 plates squat is mastered (315lbs). 

I can do mutiple set of 4 or 5 with 315lbs.  And squat 365lbs decently and even grinded a 385lbs.   405lbs should be near....

or not.

Last Sunday, no idea what happened, and i maxed out at 365lbs.  even failed my 2nd attempt ay 365lbs.  The next day I am stuck with lower back pain and I have to rest... my Monday was completely off .  (no upper nor lower adn the weather is So fine... what a waste)

Tuesday...it started to rain.. but luckily stopped at lunch.  So I decided to just preform stand still leap, with 1 min pause in between reps where I try to shoot self lop pass.  I did it at Rim 4, (the tallest out of all 4 non official height rim)

I Guess i did about 15 to 20 standstill leap or so...  and I notice Rim 1 is drying up... so I went to do a little dunk....

AND I COULD NOT DO IT.... I slip in once or twice, but it is never a clean dunk....
(I Thought I mastered this rim few months ago... from various angle..... WTF happened to me... Could it because of the Wet floor....but is all dry.. the non fully recovered lower back? .... excuse...)

On the side note, i saw a young kid, single leg jumper... he dunked on the rim 1... a few time, not clean.. slipped in...
 :uhcomeon:

Taking from today experience...

Jump practice: 
I should always find the highest rim to preform Jump practice.. I had a feeling that with a higher rim, I can release my hidden potential during max effort jump training.
 
Dunk practice:
I should always start with low rim.... and work my way up.. even those low rim where i was able to dunk before... I should still start my dunk practice with those  and work my way up... (in every session).   Clearly, me working my butt off at rim no.2  did not help me dunk better on rim no.1  (FOR some dam reason).

I am not stretching/foam rolling on a daily basic, I think I should.  There is not excuse not to do so.

As for upperbody, I think i slack off a bit with one session per week for the pass 3 weeks or so.  I feel tired.

Sleeping has been poor as always, always wake up in the middle of the night and stay up for 1 hr.  I did manage to stay in bed 7 to 8 hrs daily though.

Stay Positive! Pls.

P.S.  As suggested by dunker on fb, I now got myself a RUBBER ball, which will give me better bounce for self lob.  The old ball with leak issue require me to pump it before every session and probably result in in-consistence bounce.   
« Last Edit: October 04, 2016, 02:57:41 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 #747 on: October 08, 2016, 12:12:13 am »
0
160810 Sum up this week

Not much going on this week, squat state up and down with no improvement. if fact it go back a little
Jump training twice a week, no improvement.  the 2nd session I went and left my shoes in my office so I did no step jump again in my rubber croc like shoes.

Squated this morning, 30 min session and failed out at (45 45 45 25), guess it is a bad days.

Quad is always sore.. may be those stand still leap session is too demanding.

I got stuck in traffic jam yesterday for an hour, and I can feel my quad acting up, I massage and rub the top of my knee cap for like 30 min... and make me wonder.... Why is my Quad so sore....how come my hamgstring or my glute have no issue.

And this morning, when I squat, I can feel my quad is tight and sore... (even though i did stretching and form roll on it yesterday night )

now I wonder..  knowing i am always Quad dominated, am I not using my glute at all? It is not sore at all...
The last time my ham and glute being sore was from this crazy HIIT Sprint...

Does this mean, my Squat training or Jump training is never using my Glute?

Now i know exercise like Good morning or Deadlift or even seated leg press (with foot resting higher) can TARGET the glute well; how about jump training?
may be... I should try to Jump with my glute only... Teach my body to use the glute...
may be.. this will wake up some unused muscle group!?

let me post this in the other session and hope to get a better answer.
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 #748 on: October 08, 2016, 12:42:20 pm »
0
"45 45 45 25" is a hilarious notation for 365
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 #749 on: October 13, 2016, 04:12:56 am »
0
<a href="http://www.youtube.com/watch?v=pLn543Xm2EA" target="_blank">http://www.youtube.com/watch?v=pLn543Xm2EA</a>

the last few min... hit my jackpot....

QUAD only = poor jump

Felt the glute and post chain = good jump

161013 Rain as i Walk out of my building
So i went to lunch upper circuit training instead. 
Forgot to bring my ID with me.. and that dude at the counter refuse to accept my other ID card.  So what i do? i just walk straight in pass the gate... people remember my face with my frequent visit and did not brother to ask...
End up skipping the shoulders work due to lack of time. (Fly and front raise dumbell skipped)


161014 Jump Dunk after resting a few day
Feel slightly better, and went to rim 4 (the highest among the 4)
Stand still Jump x5
1 step jump x5
2 step jump x 5 
Lot of clean grab  (during rest between rep, did alot of body weight squat with GLUTE flexing, did not preform full run up)

Walk back to Rim 1 (the lowest one)
attempt to dunk  with ball and dribble.  Slip in a few... rim out alot, never a clean dunk.. -,-

161014 Friday Morning session
Some moron is doing bar bell arm curl on the squat rack for 20 min..
So while waiting, I just did Hipull from Bar to 35lbs each side.  focusing on GLUTE Flex.. in all my hipull
Went to the rack with 45lbs each side and squat all the way toward 45 45 45
Wrap up with 45 45 45 25 x3 x2.5  (failed)

did not eat breakfast or Creatine before lift.

4 big plates squat is still far from me...


Stay positive, and got to force myself to sleep early.


161014 Lunch Jump session
Weather is nice, Autumn is here, not as hot and less humid.
With the Glute/Pchain activation along wiht dorxi flex and 2nd step ball of feet in mind.
5 x stand still leap
5 x 1 step
5 x 2 step
5 x full up

for the no step, 1 and even  2 steps. when I focus in the Glute and Pchain  activation, I do notice i need to jump more Upright with a sit back feeling.
Any slight SHIFT of weight to fwd and it will back to my original QUAD Load jump feeling. I get similar height regardless of which style I jump...
and much like before, i did the body weight glute flex squat during rest, along of many self pass lob in between each jump.

I would say this slight shift of weight will take some time to adapt.  Also the need to jump more upright mean that my body have to sit back more and lean much less fwd (the upperbody). This is quite new to me. 

And on to the full run up... I just can not preform the glute/pchain/sit back jump... all the full run up seems to be the same as before...
This should take some practice. 

No dunk attempt at rim 1 today.
But i did jump at rim 3 and rim 4 (some one is at rim 3 for the first 30 min).  I feel that does not matter which rim hieght... my body always adjust so i can always GRAB the rim.. not OVER it  ...wtf...  (this remind me of what i use to say to my brother, does not matter if the exam is hard or easy, u always manage to get 60%... not higher nor lower.... talk about effort)

shxt...

Now.. changing jump style may be a BAD thing, people will said.. Do not mimic other as every one is different.  So i am not sure where i am going with this... will find out....

Stay focus in jump when i am jumping. 
stay focus in Squat when i am squatting.

« Last Edit: October 14, 2016, 02:32:36 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)