Author Topic: Scooby 2011 Journal  (Read 363302 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #315 on: June 03, 2013, 11:30:09 pm »
0
130603 First session in June

44lbs...1x10
88lbs...1x8
132lbs...1x6
176lbs...1x6
220lbs...1x5
264lbs...1x3
308lbs...1x2
352lbs...1x1
374lbs...1x1 Video Cap
385bs...Failed

I ran with 5 fingers again last week; This time I did 20 min with 100% forth foot strike (compare to 15min of 20% forth foot).  Right after the 20 mins, the calves started to have pain, and the pain lasted until today, 4 days already.  I had the exact same feeling every time I started lifting heavy with calves raise.  The pain last a long time but eventually go away.  Lets hope the same will happen with this barefoot running test.
( I started to wear compression calf sleeve all day to promote recovery... did it 3 days but does not seem to work...)
« Last Edit: June 06, 2013, 05:00:24 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #316 on: June 04, 2013, 08:22:02 am »
+1
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.
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 #317 on: June 06, 2013, 05:00:42 am »
0
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.

lol thanks LBSS for the head up.
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 #318 on: July 08, 2013, 05:23:04 am »
0
130606 Last session before 3 weeks holiday
Squat:
44....x10
88.....x8 fast
132....x8 fast
176....x6 fast
220....x6 fast
264....x5 Paused squat
286....x3 Paused squat
330....x2 Paused squat
374... failed


Getting ready for 3 weeks holiday.


130701 3 weeks holiday in Can
Ran 4 times, each around 15-20 min.

Attempted 2 2400m nonstop run on track.
Targeted time 9:30.

I end up getting 12:05 in both attempt.
(lucky to have my bro fan family on the track supporting)

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 #319 on: July 09, 2013, 12:21:20 am »
-1
120708 Office Gym Reopen! First Squat in 4 weeks

Squat Training
45lbs....1X10 Fast
89lbs....1X8 Fast
133lbs....1X8 Fast
177lbs....1X6 Paused
227lbs....1X5 Paused
252lbs....1X4 Paused
270lbs....1X3 Paused
314lbs....1X3 Good
337lbs....1X2 2nd rep grind
370lbs....failed.

Core workout from BoinVert:
Plank, Superman, Supie Heel Push, Cobra, Side Plank, Walk Plank
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 #320 on: July 09, 2013, 11:46:21 pm »
-1
130709 Upper body resume
3 round trips of the upper body circuit.
took it lightly. Beside the arm curl at 30lbs each side, everything else is decreased by 10lbs or more.
- Dumb Chest
- Cable Back pull down
- Arm curl
- Cable push down
- Band Shoulder rotation (in and out)
- Seated fly

New item added
- Hamstring cable
- Cable seated row

(Sore from Squat day appear 2 days later... need to form roll more!)
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 #321 on: July 11, 2013, 05:21:46 am »
-1
130710 Squat & Core with weight
Squat
45lbs...x10
95lbs...x8
135lbs...x8 Fast
185lbs...x6 Fast
201lbs...x6 Fast
245lbs...x4 Paused
267lbs...x3 Paused
317lbs...x2 Normal
337lbs...x1
369lbs...xFailed

BoingVert Core
Plank with 25lbs on upperback, 25lbs on butt
Super man
Supine Heel push with 11lbs
Cobra with 11lbs, 25lbs
Side Plank with 25lbs
Walk Plank.

My core seems to be stronger then back in the days when I first tried BoingV.  I recall I have a ultra hard time doing this core work at home by myself.  But now, it seem I am able to do it with additional weight.

PS. my weight is at 184lbs. and upperbody BF test show 15%.  Power to weight ratio is squat, went down compare to pre-holiday.  :-X
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 #322 on: July 15, 2013, 02:13:40 am »
+5
130711 Upper Body 3 round.
Same as last time, added:
- Fly
- Hamstring
- Cable Seated Row

Lunch Basket Highlight
(I did 4 lunch baskets this week!)


Finally, I think my Wrist is touch this official 10'
This pic come from a bad approach with stutter steps jump.
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 #323 on: July 15, 2013, 09:44:42 am »
0
 :highfive: :highfive: :highfive: :highfive: :highfive:
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 #324 on: July 18, 2013, 05:23:28 am »
-1
130715 Squat & Core day
45lbs...x8
95lbs...x8
135lbs...x6 fast
179lbs...x6 fast
223lbs...x5 fast
267lbs...x4 Normal
289lbs...x3 paused
311lbs...x3 paused
333lbs...x1 normal
355lbs...x1 normal
375lbs...x failed

Core
Plank with 35lbs 2x1min
Superman with 0lbs 2x15
super heel push with 25lbs 2x15
Cobra with 33lbs 2x15
Slide Plank with 33lbs 2x45sec
Walking Plank 2x10

I guess my core is getting stronger

130716 Quick 40 min upper session
Upper circuit routine x 3
added
- Hamgstring curl
- Seated cable back pull
- Dumbell Fly
- Hangclean Pratice

130717 Quick Quick 30 min session before Work Dinner gathering
took some office time to reasearch about adding hangclean and squat in the same session, and end up  seeding Def. (American Football coach) and also Kelly writing about Hangclean is not a must for explosive training.  (Jump squat and single leg dumbell jump was discussed instead).  With my ultra tight schedule today, I go right in to some jump squat.

Jump Squat
45lbs....1x10 warm up range of motion
67lbs....1x5 Qtr squat depth jump
89lbs....1x5 Qtr squat depth jump
95lbs....1x5 Qtr squat depth jump
115lbs....2x4 Qtr squat depth jump
125lbs....2x4 Qtr squat depth jump
135lbs....4x3 Qtr squat depth jump

PS. I took a sec or 2 rest between each jump, I give all out in every jump.  At first I lower my self slower.... but soon, I try to lower myself faster to simulate real jump.  I try to use my Glute more instead of using all my quad...and I also try to flex my calf by pointing my toe down.  Any how, I had a feeling that I did not do a good job on my ankle (interms of triple extension.)

Got change and Rush to Work dinner with a wet dark mark on both my armpit.  Colleague was asking me about it... and what I said is....  "it is rain... lol"
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 #325 on: July 18, 2013, 11:26:15 pm »
0
130719 Doctor Appointment at 645
Left office sharp at 530, run to gym and start lifting at 540.  Rush thur 3 circuits upper and left at 615.

3 Round upper Circuits.
Added:
- Seated cable back pull
- Seated Fly
- Hamstring machine

No time to complete Boin Core work.
- Plank with 33lbs plate 2x 1 min (2nd rep is extremely hard, I pushed myself to the limit..)
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 #326 on: July 23, 2013, 03:36:38 am »
0
130719 Finished up where is left yesterday
Boing Vert Core
Superman 33lbs 2x15
Superheel 22lbs 2x15
Cobra 22lbs 2x15
Sideplank 33lbs 2x45sec
Walking plank 2x10

added:
Single leg jump squat with back elevated 25lbs 2x6

130722 Rush gym before Birthday Dinner
45lbs 1x10 Warmup
89lbs 1x6
111lbs 1x6 Reactive
133lbs 1x6
177lbs 1x6
199lbs 1x5 Fast
221lbs 1x4 Paused
243lbs 1x3 Paused
265lbs 1x3 Paused
287lbs 1x3 Paused
309lbs 1x2 Normal
357lbs 1x1 Normal
379lbs Failed

BoingVert Core  (No time left, Rush Rush rush without max weight)
Plank 25lbs 2x60sec
Superman  2x15
Superheel  2x15
Cobra   2x15
Sideplank 25lbs 2x45sec
Walking plank 2x10

As I am typing this... a message come to my mind... "An session without max effort is a wasted session..."  No excuse not to use heavier wegith... Shame on me.
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 #327 on: July 26, 2013, 04:39:24 am »
0
130723 Upperbody Leave in 30 min
Upper body circuit rush x3
Added:
- Ham cable curl
- shoulder rubber bend exercise
- Seated cable back pull


130724 Wife yoga, Me rush home
I am trying to do 2 lower body per week: one day heavy squat, one day Explosive Jump squat
45lbs  1x10 Warm up (no rack)
67lbs  1x10 Warm up (no rack)
97lbs  1x3 Hang Clean (no rack)
97lbs  1x6 Jump Squat
115lbs  1x4 Jump Squat
135lbs  1x4 Jump Squat
155lbs  1x4 Jump Squat
179lbs  2x4 Jump Squat
189lbs  4x3 Jump Squat

Rush home & Skipped Core work out.

130725 Upper Rush with Boing Core
Upper circus x3 as usual
Added the same usual.
added various rotational cuff exercise for shoulder.

Boing Core:
Plank 33lbs 2x60sec
Superman 2x15
Super heel 33lbs 2x15
Cobra 2x15
Side Plank 33lbs 2x45sec
Walk plank 2x10


I decided to practice ball or Jump at lunch whenever there is no rain, regardless of heat, however, it has been raining all 5 weekdays.
I manage to shoot foul shot in wet court or light rain 3/5 days.
Mon 61/100 FT
Wed 38/62 FT (rain came hard, I ran back to office)
Fri 60/100 FT
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 #328 on: August 09, 2013, 03:20:57 am »
+3
130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together


Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.


ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

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

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.



Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.



PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.
« Last Edit: August 09, 2013, 03:52:05 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 #329 on: August 09, 2013, 03:38:17 am »
+4
130730 Front Squat & Dead Lift
45lbs 1x10 FS
65lbs 1x10 FS
111lbs 1x6 Hang Clean & FS
131lbs 3x5 Hang Clean &1x5 FS
201lbs 1x6 DL
201lbs 1x4 DL
225lbs 1x4 DL
275lbs 1x4 DL
291lbs 1x4 DL
311lbs 1x3 DL
359lbs 1x1 DL

130801 Squat Day
45lbs 1x10
115lbs 1x6 Jump Squat
135lbs 1x4 Jump Squat
157lbs 1x4 Jump Squat
179lbs 1x3 Jump Squat
201lbs 1x4 Paused Squat
225lbs 1x4 Paused Squat
275lbs 1x4 Paused Squat
291lbs 1x3 Normal Squat
341lbs 1x2 Normal Squat easy
373lbs 1x1 Normal Squat OK  :personal-record: ??

225 1x10 Normal Squat
135 1x5 Hang Clean


130805 Upper Body Routine
Same ...

130806 Squat & Core
45lbs 1x10
111lbs 1x8 HClean
131lbs 1x6 HClean
153lbs 1x4 HClean
201lbs 1x5 Psquat
251lbs 1x4 Psquat
271lbs 1x3 Nsquat
319lbs 1x3 Nsquat
359lbs 1x1 Nsquat
392lbs 1x1 Failed

Core:
Plank with 33lbs 1min
Plank with 44lbs 1min
Superman 2x15
supinheel with 66lbs 2x15
Cobra 2x15
Side Plank with 55lbs 2x45sec
Walk Plank 2x10

130807 Upper Body Routine
Same ...
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)