Author Topic: Scooby 2011 Journal  (Read 364754 times)

0 Members and 1 Guest are viewing this topic.

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #795 on: May 18, 2017, 08:49:01 pm »
0
170519 Quiting Russian Squat 3rd cycle
Due to knee issue. Saying good bye to Russian Squat.
Moving on to deadlift for this strength phase 3 for 2017.
275lbs 4x4

(Could notnlift 325lbs for some reason)

This is from Yesterday:
0 Dunk in 30 min jump session.
Knee issue is making me jumping with less than 100% effort. ( the speed is just not there)
the camera angle trick is...a disgrace.  nothing to be proud of.
<a href="http://www.youtube.com/watch?v=idQhb_KWM7A" target="_blank">http://www.youtube.com/watch?v=idQhb_KWM7A</a>
« Last Edit: May 18, 2017, 11:50:34 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 #796 on: May 22, 2017, 08:44:30 am »
0
170522.. Deadlift continue.

Jumping activity stopped.
Deadlift at 305lbs 4x4
And ripped some deadskin off my palm.

Got to use strap in the next session.
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 #797 on: May 23, 2017, 03:05:27 am »
0
170523 Tuesday of this week... I decided not to jump...for now
So beside dropping squat... for Knee saving...
I decided not to jump for a bit.

So what can i do for my lunch session?
I went to my usual lunch basket court.

did the following.
- Chair reverse push up x15
- Front Plank 1.5 min
- Side Plank for each side 1.5 min
- Push up/elevated push up x 20
- Wall Sit 1.5min
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #798 on: May 23, 2017, 04:52:41 am »
+2
what you did seems alright. could add all kinds of exercises. work on your core strength and upper body strength. push ups, pull ups, planks. toes to bar and chin ups if you have a place to hang from. hollow body holds, supermans.
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

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: Scooby 2011 Journal
« Reply #799 on: May 23, 2017, 06:08:47 am »
+2
Another thing I'd recommend while you're rehabbing: isometric hamstring strengthening. Do a SL glute bridge with your foot placed on a box to make a 45deg angle, hold for 45sec and switch. You can do a straight and bent leg variation to target different muscles. If it's hard to hold it for that long, good! You've got a target muscle group to work on. Also, slow eccentric SL pistols onto a box with a two-foot concentric. Really good exercises for knee issues.

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #800 on: May 23, 2017, 09:32:40 pm »
0
170524 deadlift 4x4 is also having issue
Yesterday sudden plank attack along with push up and reverse push up is causing my body to be tired.

Also the torn skin on my palm is affecting my grip. Using the strap helps a little but the weight seems to be pulling my wrist... Also to avoid my skin rubbing, I tend to use my finger instead of my whole grip.

With that much excuse...after warmup
I did 2 reps at 305lbs
Set of 3 at 285lbs
2 set of 4 at 275lbs

P.s.

Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.

thanks for this suggestion!
« Last Edit: May 23, 2017, 11:26:17 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)

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: Scooby 2011 Journal
« Reply #801 on: May 26, 2017, 01:58:07 am »
+1
Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.

thanks for this suggestion!

Glute bridge was the wrong term. It's really more of a hamstring bridge like this, making sure you're dorsiflexing more than this guy is with the box foot:



And yes on the SL pistol eccentric to two-footed concentric. Ideally slow eccentric (2-3sec). Very good exercise.

Another great exercise to complete the glute-ham trifecta: seated banded abduction. I love this one.

<a href="http://www.youtube.com/watch?v=pBF4SVna3ko" target="_blank">http://www.youtube.com/watch?v=pBF4SVna3ko</a>

You should really feel this right in the glutes if you lean over the band slightly and push the knees out. It's one of the best supplementary exercises for specific glute training IMO. You can just do sets to failure (should be able to do 15-20 with a thick band).

If you can get really strong with these you should have a better time getting back to full jumps without as much strain on the knee I hope.

scoobychau

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #802 on: May 26, 2017, 03:27:47 am »
+1
170526 Dear Lift Continue
Tear Skin on the Left Hand seems to got better, and with the help of strap. at least I can pull with out pain now.
Going back to 305lbs amd did 4 x 4 again,  Sometime it get hard, but mostly it is quite easy.
if i do not Drop the weight completely and reset, lift seems to be easier as it bounce off the floor slightly.

Consider it a nice session as Last time i was not even able to lift many rep at 305lbs.
I got real hungry at lunch also.. so there is No lunch session today.


170525 Upper/Core Continue
I am not sure how to post Link pic from instantgram:
Here is my first attempt to do single leg Eccentric Piston (and i go down in about 1 sec only), my knee start clicking.. and some time i fall backward.
more about this exercise, when i go down, i seem to have a hard time balancing myself, and when I elevated my Heel, it seem that i can balance better.
I am not sure if this is correct.. it is obvious that with my heel up, i am not as stable, but at least i am not falling back... (flexibility issue?)
going down with 2-3 sec will be... very tough for me.. but i will give it a try next time.
I do Right then Left  for 10 reps  for 3 sets.


The Hamstring Bridge is fine, 45 sec is not hard at all, may be will increase to 1 min and see how things go.

« Last Edit: May 26, 2017, 05:45:13 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

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #803 on: May 28, 2017, 11:13:09 pm »
0
170529 Trying to increase deadlift
After warm up, I try to start my 4x4 at 325lbs
but only did 2.5 reps.
going back to 305lbs and did 4x4 easy

Tear skin on my left palm have close to no effect now, but when i look at my palm seems like some new skin is being rub away again even with the strap on. :uhhhfacepalm:

One more thing, It seems like my BUTT is not going down when i deadlift from rep 2 and on.  May be my body is trying to avoid knee band. 
I am not sure if deadlifting with hi butt is good or not.
the good - may be I am using more of my Glute for the lift
the bad - may be i am using more of my lower back...

either way, this deadlift exercise is making me sleepy at work... (also probably due to not enough sleep)
(i try to wake up at 630 to do some work before heading to gym at 7:45
Now i wonder if i will do my core/plank stuff at lunch...

exhausted.
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

  • Hero Member
  • *****
  • Posts: 12841
  • plugging away...
  • Respect: +7949
    • View Profile
    • Email
Re: Scooby 2011 Journal
« Reply #804 on: May 29, 2017, 12:30:41 pm »
+1
butt high = more back for sure. keep form solid, scoob, no point in sacrificing form for weight on dead lifts given your goals. don't fuck up your lower back for no reason.
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

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #805 on: May 30, 2017, 11:19:10 pm »
0
Thanks LBSS for the heads up!

170531 Deadlift again.
Warm up toward working set
Set 1 325lbs x2 reps only fail on 3rd.
Set 2-4 305lbs x4

Trying to keep my butt low, i guess i should spend some time on the 305lbs. untill i can comfortably Dlifting it Explosively with my butt low!

btw, I will need to assist my girl to join a 800m event. Which will happen in little over 2 weeks.
we use to job for 30 min non stop once a week.
but seeing this 800m event and I will try to get her in the top 3 position.
just a 4 min run.  Will do 2 run per days.  and see how things go.

should not have affect my regular training.
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 #806 on: June 22, 2017, 11:28:50 pm »
0
170622 Week 1 Day4 in to Jump Phs 3, FAILed Strength PHS 3 and RESUME JUMPING NOW!

Pass 3 week note,  with the nagging knee issue, I had Stopped Squat and all Jump activity.  However I had replaced squat with deadlift. 
Further more,  it had been raining on and off non stop for over 2 weeks. Those Core workout and and eccentric piston squat had only happened twice or 3 times.

Lifting session had been limited to once or twice per week (instead of 3 times a weeks) due to laziness and dead rising 3 every night. 

However, with in the pass 2.5 weeks. I had introduced Sprinting 100m/200m  at moderate level with my girl.  Because she was preparing for a 800m race (which she got 2nd place last weekend, with GUN time being the same as First place, guess she is 0.5 sec behind).

So I can say Phs 3 of Strength building is a Miss.  Russian squat 3rd attempt is incomplete.  I did manage to increase my Deadlift from 325 to 335 4x4 easier.

So with the rain FAINLLY STOPPED after like 3 weeks today (Thursday) which is 4th day into my Jump Phs.   I decide to go resume jump training. 

I can tell my vert decreased... with 3 weeks no jump and limited strength training. 
With all worry aside, I moved myself into rim 3 going according to the 2017 plan.  Phs 3 rim 3!

To my surprise, I am able to get decent height with my whole wrist over the rim  (rim 3 being 2.96m).
So I did 5 stand stilll, 5 1 steps, 5 2 steps and a few full run up jump.
I think... i am very possible that i can dunk on rim 3 provided my knee remain healthy and i give more time and effort in skill development.

That night, My leg is very tired, i can feel the tendon and muscle.. is tired.. probably due to the CNS shocking?  I sleep at 1030pm and stopped myself turning on the video games.

170623 Resumed Squat Friday
Since yesterday Jump session had not much KNEE issue, and I had also skipped All lifting session this week.  I decided to go Squat this morning.  (after all, i can not except myself not going to gym for an whole week). 
Going easy..... I do not want any knee issue to come back.. I just share the rack with 2 buddies and squat light but explosive.  At the end I wrap up with 3x4 at 225lbs (2 45 plates).
I guess.... I failed increasing my strength in Phs 3 Strenght phs.... but now is Jump phs.... so  lets focus on lifting light but lifting fast, and JUMP more.

I should not jump everyday.... however... the knee issue happened in Jump phs 2 where i was jumping like 4  times a days... I Dunked on rim 2... but knee issue appeared and lead to my failing of strength phase 3..   I need to be caution.

ps. Mean while, utuber 40 yrs old Andy is on Bounce Kit week 7... and back to dunking now...   Bouncekit really worked out good for him.





FEELING UPDATE:
With my old age, soreness usually appear 48 hrs after training.   But it is weird that i felt my joint and muscle/tendon feeling sore and tired the night after my jump session, I can feel my leg is tired and being sore in bed at 1030pm.  With a longer than usual sleep, still able to go squat the next morning, but the joint/muscle/tendon soreness appear right after my squat session all the way till lunch...

I dont know if this is good or not.  Should be a good thing.

« Last Edit: June 23, 2017, 01:03:01 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

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #807 on: June 25, 2017, 11:10:06 pm »
0
140626 Monday now and Still sore from last Friday
My good lord, was it because of last Friday explosive Light Squat morning session, or because of the last Friday lunch Jump to Rim session. 

it is probably because of the 3 weeks of no squat/jump..... (but i thought i deadlifted)

now my glute and hamstring (especially the Inner side) is so sore.
I decide to skip Monday Squat session... but i will still go jump at lunch.

I guess i should had massage / roll / stretch more over the weekend.
 :uhcomeon:
instead of dead rising 3 for hrs.
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 #808 on: June 26, 2017, 09:50:30 pm »
+1
Video log for my first 2 jump session for Phase 3.
https://youtu.be/NodxsQJbv0Y
<a href="http://www.youtube.com/watch?v=NodxsQJbv0Y" target="_blank">http://www.youtube.com/watch?v=NodxsQJbv0Y</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

  • Hero Member
  • *****
  • Posts: 846
  • Respect: +399
    • View Profile
Re: Scooby 2011 Journal
« Reply #809 on: August 03, 2017, 04:35:49 am »
+2
170803 20 days Vacation over

Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.

my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.

I did have 1 quick jump session back in my high school.  and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened.  I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.


Now i am back home, with jet lag, is my 3rd day back.  Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...

Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase. 
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.

May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)

Just to make it better.. seems like i am not the one who is out of shape at this very moment:

and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba
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)