Author Topic: Scooby 2011 Journal  (Read 94766 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #1005 on: March 27, 2018, 10:53:29 pm »
+1
180327 Tuesday Jump
Last Sunday 1km race with my girl.  I dont want to be like last time... where I squat on sat, run with a crying face on sunday (1km only).   So this time, I did not squat on Friday or Sat and rested for the sunday race.

Got 1st place for her age group, won by 3 sec only.  So i guess is worth it.

Monday...I had to site work and busy whole day.
Tuesday could not woke up in the morning to lift... and end up went jumping at lunch.
I feel good, feel like i am getting decent height with speed... feel like i am improving slightly.
https://www.youtube.com/watch?v=BPPjWzT_XBs
<a href="http://www.youtube.com/watch?v=BPPjWzT_XBs" target="_blank">http://www.youtube.com/watch?v=BPPjWzT_XBs</a>

I had night school and got home at 1030.  did not still until 2am reading facebook in bed in the dark.  (lack of discipline )

180328 Wednesday Weak mind
Could not wake up in the morning to lift again. Probably wont go jumping at lunch as have site work arranged in the afternoon.
I think... i need to constantly remind myself of mamba mentality. ....



there is no way you're at 20% bodyfat, unless you're missing a couple of major internal organs and have fat deposits in their place.
LBSS: I slow down the video at the end... to show u how fat I am.....
« Last Edit: March 27, 2018, 11:01:03 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)

adarqui

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Re: Scooby 2011 Journal
« Reply #1006 on: March 28, 2018, 01:18:59 pm »
+1
awesome about your daughter's 1st for age group!!!!!! wise move not squatting before. much better to feel fresh.



some very nice jumps in there.

doesn't look like 20% .. maybe 15% or so, but not 20%. 20% is pretty fat.

scoobychau

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Re: Scooby 2011 Journal
« Reply #1007 on: April 05, 2018, 12:36:09 am »
0
180405 Lazy week after a Hard workout
Mar 30 .  So I start of my easter holiday with a 2.5 hrs full body work out.
Where i Squat, and hip thurst, then on to arm curl, bench, cable push down, back pull down and core.  (upperbody is using the 3 set of 8 to 10 rep till failure setup)
With in 24 hrs, my body start to get sore.. which is a good thing (better than hitting me 48 hrs later)

After 48 hrs, my chest is Completely sore, i have had ahard time moving my arm around due to the chest being sore.
It got so sore that i would not even want to go jump as arm swing will cause pain.
And just like that my whoe easter holiday is with extreme soreness on my chest

Now is April 5th, which is more or less 1 week after my intensive work out, my chest is still a bit sore.  and i had not jump or lift after that March 30th.

More to add, after returning to my office, my desktop pc HD died on me. so i spent like 2 day trying to reinstall everything and recover my file.
Manage to save 90% of work stuff and personal photo.. which is lucky.

and before u know it. is weekend again.
i think is time to really get back on track with work and training and life in general.

more than 1/3 of 2018 is long gone.
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 #1008 on: April 07, 2018, 12:33:30 am »
0
170406 Jump after Holiday at at last
https://www.youtube.com/watch?v=H3sJB46M-9g
<a href="http://www.youtube.com/watch?v=H3sJB46M-9g" target="_blank">http://www.youtube.com/watch?v=H3sJB46M-9g</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 #1009 on: April 09, 2018, 11:50:55 pm »
-1
180409 Monday I GOT ATTACKED

Sunday Morning, I had a rushing 1 hr weekly lifting session where I:
Squat with  45 45 50  x 2reps
Squat with 45 45 45 x3 reps then 2 x reps

Hupthurst
45 45 45 25 3 set of 5

Monday after work (which is just 36 hrs lifting)
I ran 30 min with my girl easy pace with 4.7km.
Very busy with family stuff and kid.  Decide to do my FIRST Session of Jump attack at mid night.

This attack stuff suppose to take a little over 1 hr. so i thought i can sleep right away without sweating.  (just a bunch of 60 sec static hold)
And from buddies here who told me it is for beginner... and is just the first day... it could not be hard.

I end up having SHAKING LEG for MOST of the static hold (lunges, elevated Lunges etc) Shaking uncontrollably failing to complete the 60 sec. and having to do the Pump action after the static hold is painful. 

The whole session took me nearly 2 hrs,and I have to take a shower before going to sleep.
May be because i am not fresh from sunday weekly lift (very likely)   or may be because my weekly 30 min run after work...

One more session like this on Friday... and Next week... 60sec turn into 90 sec. I dont know what will happen.

futher more.. this Jump attack stuff.. ask for 4 days a weeks.  Monday to Sunday. Lower, Upper, rest, lower, Upper, rest rest.  This mean I have to do Upper tomorrow.

I dont know if i can handle.

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 #1010 on: April 10, 2018, 12:57:52 am »
+4
jump attack? gtfo.  :uhhhfacepalm:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Mutumbo000

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Re: Scooby 2011 Journal
« Reply #1011 on: April 10, 2018, 01:24:47 am »
+4
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

scoobychau

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Re: Scooby 2011 Journal
« Reply #1012 on: April 10, 2018, 03:01:50 am »
0
jump attack? gtfo.  :uhhhfacepalm:

Been stuck at the bottle neck for a long while.
so giving different things a try.
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 #1013 on: April 10, 2018, 06:14:12 am »
+1
jump attack? gtfo.  :uhhhfacepalm:

Been stuck at the bottle neck for a long while.
so giving different things a try.


woot

scoobychau

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Re: Scooby 2011 Journal
« Reply #1014 on: April 10, 2018, 06:22:59 am »
0
Now everyone know about knee alert.
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)

seifullaah73

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Re: Scooby 2011 Journal
« Reply #1015 on: April 10, 2018, 01:27:44 pm »
+1
Lol, air alert brings so much memory especially for my knees. Lol

Stay away from those programs.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

acole14

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Re: Scooby 2011 Journal
« Reply #1016 on: April 10, 2018, 10:51:59 pm »
+2
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.

scoobychau

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Re: Scooby 2011 Journal
« Reply #1017 on: April 11, 2018, 01:11:33 am »
0
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.


Thanks Acole for taking time to comment.
Especially the different between bottle neck and plateau. (it sound the same to me before reading your comment)
in 2017 I did 3 cycle of the russian squat program with pure Rim jumping in between cycle.  Things got better but I simply can not complete my 3rd Russian Squat cycle.   So I guess that is enough of increasing squat.

the last quarter of 2017 till now, and i was doing exactly what u mentioned, once or twice a week Squat. Hip thrust  or deadlift with lot Rim jumping and quite a bit of plyometric/acessory work   with the tawinese semi pro basketball jump coach.  I did not get higher, but i get more consistence in my jump .

start of 2018 and work turn in to hell mode, even uptill now.... and Jump attack isometric, lift/jump sandwiched program seems like something I had never done... so I would want to give it a try.


BUT... I had just found out Yesterday, that i will have a Major hands on technical exam on May 11th.  which is exactly one month from today.
I need to hurry myself to trained by those technician... and practice those hands on stuff myself.  Given the time needed in training... I might not be able to handle everything at once.

I am thinking about delaying it until after the exam.... I am getting a bit too old and recover take a longer...
Fuxking..I just started... and I am thinking about postponing already.


btw, i read ur comment again, and u mentioned about knee.
I am actually surprised about myself.... consider how much jumping i do to the rim, and those hurdle jump, tuck jump etc.... friend at my age feel pain at their knee just by watching my utube...
crossing my finger... my knee is still fine now ...
« Last Edit: April 11, 2018, 05:42:13 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

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Re: Scooby 2011 Journal
« Reply #1018 on: April 12, 2018, 09:04:01 am »
0
180412 Delayed by 2 day Uppoer body.
Suppose to do it on Tuesday.
End up did it on Wed.

M T R F program is messed up slightly now.
Lower upper rest upper lower rest rest.
They want to ensure 2 fay rest between leg day.
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 #1019 on: April 13, 2018, 11:42:48 pm »
0
180413 Friday over trained brain
Had class from 7pm to 1am.
Got home. Wont be able to do 2nd session upper or lower.

Tomorrow resume class from 1pm to 7pm with hand on technical training..  Unlikely nor should i will wake up to exercise.

If lucky. May ne i can do it after class... But i wiuld be 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)