Author Topic: Scooby 2011 Journal  (Read 363342 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #210 on: August 23, 2012, 06:09:20 am »
-1
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.
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)

Raptor

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Re: Scooby 2011 Journal
« Reply #211 on: August 23, 2012, 09:24:31 am »
+2
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

It will still depend a lot on your nutrition. And then the question comes - what are you training for right now - strength gain or fat loss?

D4

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Re: Scooby 2011 Journal
« Reply #212 on: August 23, 2012, 02:42:28 pm »
0
Yeah what Raptor said.  Doesn't matter if you're doing circuit training or whatever.  It's not some magical routine that burns fat.  It's gonna depend on your diet. 
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

AGC

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Re: Scooby 2011 Journal
« Reply #213 on: August 23, 2012, 07:53:40 pm »
+2
120822 Circuit Training upper body 30 min

Regular lifting with short rest time... hoping to lose fat.

It will still depend a lot on your nutrition. And then the question comes - what are you training for right now - strength gain or fat loss?

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:

scoobychau

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Re: Scooby 2011 Journal
« Reply #214 on: August 24, 2012, 05:10:06 am »
-6

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.

August 24, 2012, 05:10:06 am - Hidden. Show this post.
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)

arnoud

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Re: Scooby 2011 Journal
« Reply #215 on: August 24, 2012, 01:40:34 pm »
+4

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:


Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.



......what do you expect? Another magical program?

AGC

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Re: Scooby 2011 Journal
« Reply #216 on: August 24, 2012, 10:40:00 pm »
+3

Just one of the several fundamental errors with Scooby's training right now.  :uhhhfacepalm:

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.



Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.

Rix

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Re: Scooby 2011 Journal
« Reply #217 on: August 25, 2012, 09:25:49 am »
+3
We've done our best here, I think it's time to stop trying guys. He just isn't getting it.

Raptor

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Re: Scooby 2011 Journal
« Reply #218 on: August 25, 2012, 09:57:50 am »
+3
He could try some wobble board pistols for a few months... they could help

scoobychau

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Re: Scooby 2011 Journal
« Reply #219 on: August 27, 2012, 12:55:15 am »
-1
Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.

120824 Last day of Phs 5 in Boin Depth jump non stop
Depth jump on high box and low box without improvement.  On this very last day on Phs 5 and the very last set, I suddenly got up higher... This really piss me off, I found out if Jump off the box with arm pulling back earlier, so that my arm is all the way back after drop and ground contact, i can get consistently at higher height.  

I am limiting my ground contact time during this whole phase... but my MAX HEIGHT jump is still found from a Long ground contact, deep depth jump....  all this box jump did help my reactive power, but I still seems to jump the highest with  a heavy landing.  (this really pisses me off, wtf man)

========================
Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here.  He focus on using diet to get himself to 10% body fat and dunked.  I am trying to get a much cleaner diet now,  he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.  

Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day).   So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.

As for planning after finishing boin in 2 weeks time.  I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn.  As he suggested.  M W F Lift heavy, T R S 40 min cardio.

During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.  

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)


=========================
120825 Jump test, fail to slam child size ball
12 hours after I finished Phs5, I head to the court where I started jumping 6 yrs ago to test my vert.. (I only have time to come here on Sat morning... so...anyway..) I am hoping to slam a child size ball... but I just couldn't jump high with ball in hand...   2 steps jump is much higher then before, running approach jump is still more or less the same as 2 step jump.  Stand still counter movement jump had not improve much.

I felt different then Pre Boing... that is all I could say for now... may be the last phs of boing will make me adjust to the current, different me.

A photo of my jump attempt without ball:

« Last Edit: August 27, 2012, 01:01:47 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)

D4

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Re: Scooby 2011 Journal
« Reply #220 on: August 27, 2012, 03:05:30 am »
+1

========================
Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here.  He focus on using diet to get himself to 10% body fat and dunked.  I am trying to get a much cleaner diet now,  he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.  

Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day).   So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.

As for planning after finishing boin in 2 weeks time.  I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn.  As he suggested.  M W F Lift heavy, T R S 40 min cardio.

During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.  

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)


=========================



You never take advice, stop saying it MIGHT seem like it.

You are a moron and you are stubborn (when it comes to your athletic training and being a member of this forum)

There's a difference between having an open mind, and giving every single stupid jump program out there a "try" before you judge it.  Especially when everyone on here has told you how stupid it is to do that, and when you yourself on the inside probably knows the programs are stupid too.  On the inside I'm sure you realize that if you had just listened and followed the advice given on here, you will be jumping higher at this point in time, possibly even dunking.

40 min cardio for the sake of fat burn?  Really man?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

AGC

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Re: Scooby 2011 Journal
« Reply #221 on: August 27, 2012, 07:09:30 am »
0
How high is that ring Scooby? That jump looks about 36'' if that's a 10' ring. You should put some videos up of your running attempts.

vag

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Re: Scooby 2011 Journal
« Reply #222 on: August 27, 2012, 08:04:00 am »
+1

I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices.  It might not like i am taking advice at times, but believe me, I am not a moron...


...
...
...


To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting.  

Sincerely,
scoobychau

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?

Raptor

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Re: Scooby 2011 Journal
« Reply #223 on: August 27, 2012, 08:57:30 am »
0
The jump looks really high there

scoobychau

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Re: Scooby 2011 Journal
« Reply #224 on: August 27, 2012, 10:29:23 pm »
+1
120827 Boing Vert Phs 6 W1 D1
Consult the Taiwan trainer who lost 10% BF in 4 month, and trying to eat light with low carb diet starting today.
I eat Subway salad instead of subway sandwich for lunch, breakfast is still congee favored oat meal.

Today Boing training is all about Approach jump, the instruction is to measure your each jump and once your jump start to decrease by 10%, stop and move to next exercise.

5 set of 5 jump.... I completed it.  I am trying to reach the electrical junction box all the time as seen in the pic.
On a good jump, i can touch the middle of the box, on a very good jump, i can reach to top of the box...

On the 2nd last rep of the last set... I felt very good reaching the top of the box...
My trainer partner did not see it and ask me to show him again.  I tell him, this last attempt of the day, I will try to reach the cable tray with the letter "E" (which is a inch or 2 above the box).  My partner said, forget it, reach the top of the box and prove it to me instead... flapping ur hand in the air under the cable tray wont do no good.

I insist to reach for the "E"....  and BANG I touched it, my tip of the finger ran over the side of the tray!

I am shocked, and so is my partner...

(I wrap up today's training with some single leg horizontal jump.)


Oh my way home, I updated my FB status:
I had long forgotten the feeling of joy from nailing an new PR in training...But today.. I did it!
The feeling is from within... There was no smile, is quite emotional... is hard to describe.  All i know is, i have to call my wife right away.  (and I am starving from lo carb diet)




The next morning, I went down with measuring tap and trying to confirm my PR with numbers.
Disappointed,  The bottom of cable tray is measured 122" (which mean i reached about around 123").  Measure my reach again and confirmed the 89".    So that mean, my vertical is only 34" still?  WTF
I mean the rim I practice jump with at lunch is 120" (measured) and I can get 4" over it, meaning my offical max height reach should be 124".

How come the 123" reach 34" felt like a new PR ?  my training partner who is there with me through out all the measurement (outdoor/indoor)  are shocked.... but numbers does not lie...


Quote
To Raptor:
The rim is about 1 inch lower 10' where my back face the photo, It was located in my old home and I was hoping I can dunk with a small ball with that rim.

To Vag:
The 2 post u quoted had no contradiction,  I mean what I says from my heart.  Appreciating advice and just hoping to minimize those non serious joking making fun of me post.  I do not mean to offend any one. Honestly.
« Last Edit: August 30, 2012, 04:30:21 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)