Author Topic: Scooby 2011 Journal  (Read 363335 times)

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LBSS

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Re: Scooby 2011 Journal
« Reply #270 on: November 07, 2012, 04:07:13 pm »
+3
what d4 said. going for supra-max singles every workout is fucking stupid.
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

LanceSTS

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Re: Scooby 2011 Journal
« Reply #271 on: November 07, 2012, 06:54:04 pm »
+6

  Why are you guys encouraging him to do supra max single work every session?
Relax.

AGC

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Re: Scooby 2011 Journal
« Reply #272 on: November 07, 2012, 06:56:33 pm »
+1

  Why are you guys encouraging him to do supra max single work every session?

LOL, exactly what I was thinking:

Scooby: "Hmm, this method seem to be ridicule by members of adarq.org. Maybe I will try it for 2 months and see if it help."

scoobychau

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Re: Scooby 2011 Journal
« Reply #273 on: November 08, 2012, 08:10:42 pm »
-4
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X

And is not that I don't like to squat Kingfish style (Massive rep/set).  Often i can not occupy the squat rack too long, and I often have to rush home for family... so things got the speed up.  May be I should cut down on the warm up set.

121107 Lunch Jump Patrice
Practice Jump and approach during lunch.  From Raw jump to Banded jump back to raw jump.  Lasted for 40 mins along with some random shooting.

121108 Squat Day
(Leg is still tire from 3 days ago...I thought i sleep well already.. Dam i am a old fark...)
Depth drop (30Inch) Alternated with Squat
Drop 4x4
45lbs 1x10
115lbs 1x10
135lbs 1x5
179lbs 1x5
205lbs 1x3
249lbs 1x3
299lbs 1x3
309lbs 4x3

Ran home~
November 08, 2012, 08:10:42 pm - Hidden. Show this post.
« Last Edit: November 08, 2012, 08:12:28 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)

D4

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Re: Scooby 2011 Journal
« Reply #274 on: November 09, 2012, 02:52:20 am »
0
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:
« Last Edit: November 09, 2012, 02:54:33 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Kingfish

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Re: Scooby 2011 Journal
« Reply #275 on: November 09, 2012, 01:43:45 pm »
0
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X


Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression.  If I have little time, it means I can't intelligently use the time and gain anything.   
You don't HAVE to "kingfish style" routine..  Just one that will let you progress.  :derp:

even without a barbel + limited time, i bet i can get good mass gains on the jumping muscles by progressing on single leg full squats and some form of max effort jumping.. 

kingfish style for the verticalsummit crew means a set of clustered reps without unloading the bar.  :headbang:

back when i used to squat strong.. and loud. 405x5 at low 190s
<a href="http://www.youtube.com/watch?v=IWiOKP3MAa0" target="_blank">http://www.youtube.com/watch?v=IWiOKP3MAa0</a>
« Last Edit: November 09, 2012, 01:54:48 pm by Kingfish »
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

scoobychau

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Re: Scooby 2011 Journal
« Reply #276 on: November 12, 2012, 05:31:05 am »
0
121112 Lunch Jump Patrice
Last week Lunch Jump practice was good.  I had gotten better in running approx;
Starting from 3pts line, Big left step followed by a right long step, and finally plant LR right above the top of the no-charge semicircles. 
Although the max height had not increase by much, but I do feel like I am getting smother.
I attempt to jump in that fashion during last Friday ball training, and I did get similar decent result.

Today Lunch Jump session is not as good, I am not sure what is wrong, may be the weather is a bit chilly, or may be I did not sleep well enough... I just couldn't felt the same hyped up feeling from last week.   :(

Baby birthday/ Dunk Deadline on Nov 10 is now passed. I will just continue to train while preparing for the Exam. :wowthatwasnutswtf:


121112 After office squat in a hurry
45lbs 1x10
135lbs 1x8
205lbs 1x5
245lbs 1x5
295lbs 1x5
315lbs 1x3
337lbs 1x3
347lbs 4x3 the rep of the last set is very hard...grind my way up..
« Last Edit: November 12, 2012, 11:27:38 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

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Re: Scooby 2011 Journal
« Reply #277 on: November 14, 2012, 09:00:06 pm »
+1
121113 Lunch Ball
Try to learn ball from A2 league friend.  When I play 1 on 1 with him, I am getting all my shot rejected, and when he is on offence, he is pounding me hard.  I got so tire after like 5 rounds and give up, did not get to 21pts..but I bet he can easily swipe me 10-0 if he try.
No specific jump training for today, only attempted to jump 2 or 3 time.  Spend 25 min learning low post.move

121113 Night Upperbody workout
Rushed 3 round trip of circuit training.
No abs workout.

121114 Lunch Jump Training
Leg still feel a bit tire, so did not take out the power jumper bend.
Preformed few set of running approach jump from 3pt line, from outside paints and stand still.
In-between each attempt, I do shooting or post move foot work drill as rest.
My Hip joint is not well, feel beat up inside with slight pain inside.  I need to be careful.

121114 Night Squat workout
2 hours OT, Rush to gym and squat for 30 min.
45lbs 1x8
135lbs 1x8
185lbs 1x5
225lbs 1x5
275lbs 1x5
295lbs 1x4
345lbs 1x3 3rd rep is grinding up
365lbs 1x2 1st rep good, 2nd rep grind (video caped by S2)
365lbs failed

  :trolldance::personal-record: - 180lbs Squating 365lbs (2.02XBW) for 2 reps in a row
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 #278 on: November 20, 2012, 10:19:17 am »
0
that's some good squatting.
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

Raptor

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Re: Scooby 2011 Journal
« Reply #279 on: November 20, 2012, 12:25:00 pm »
+1
Why aren't you doing the high volume squatting Kingfish told you to try some time ago?

scoobychau

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Re: Scooby 2011 Journal
« Reply #280 on: November 20, 2012, 10:02:37 pm »
-2
HI Raptor,

I am trying to do higher volume when ever i got the time and chance. Less people at the gym, early release from work etc.
like 2 session ago, I did 347lbs 4x3 (i suppose it is still Not high enough)


121120 Lunch Jump practice
May be last Friday Ball training session is too tough on me.  I rest thru the weekend, and my leg is still so sore, as a matter of fact, my right ankle is painfully sore inside for some unknown reason. I took the whole Monday off

Back at jumping on Tuesday.  I feel fresher, no improvement in vert. but jump felt better.  I think regardless if my muscle is sore, even if i feel strong, I can not Feel how fresh my CNS is.  The only way to tell if my CNS is fresh... is to jump.   Today Jump feel good... and probably because my CNS is fresher then previous feel bad jump day.  Did alot of Mid range jumper also, I try to imagine myself as Battier when shooting.. lol


121120 After Office Squat
Squat Rack is occupied so i start with Calf Raise Machine:
185 x15
227 x15
240 x10
281 x10
321 x10

Squat
89lbs 1x5 (Jump)
135lbs 1x5 (Jump)
179lbs 1x5 (Jump)
225lbs 1x5
269lbs 1x4
319lbs 1x3
355lbs 1x1 (not parallel)
355lbs 1x1 (failed)


I sleep early today. but waked up twice, one at 2:30 am another is 5:30am
stayed up for 15-30 min each time.  Neck feel like shit the next morning...
« Last Edit: November 20, 2012, 10:10:49 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)

Raptor

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Re: Scooby 2011 Journal
« Reply #281 on: November 21, 2012, 05:16:06 am »
0
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

scoobychau

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Re: Scooby 2011 Journal
« Reply #282 on: November 22, 2012, 02:44:25 am »
-1
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.
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 #283 on: November 24, 2012, 07:30:49 am »
+2
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

I think Raptor's point is that if you had time to work up to a few sets of singles (presumably with at least 2-3 mins between last few sets if they're 1RM sets), then you could knock out a quick 4x10 with 1-1.5 mins rest in-between. I was doing that a few weeks ago and it didn't take me any longer than when I was working up to a heavy 1x6.

D4

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Re: Scooby 2011 Journal
« Reply #284 on: November 25, 2012, 03:58:25 pm »
+1
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"