Author Topic: Age vs Vertical  (Read 270477 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #45 on: November 05, 2009, 04:24:25 pm »
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5 November 2009 , PM

CNS mercy cancelling part II :D

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x3@231
1X5@242 ( PR , last one was 1x5@237,5 at the smith machine )

GLUT-HAM-RAISES : 3x8

CALF RAISES : 3x12 220lbs

BENCH PRESS : 3x5 143bs

WIDE GRIP LAT PULLDOWN: 3x6 165lbs

« Last Edit: November 05, 2009, 04:27:19 pm by vag »
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #46 on: November 08, 2009, 05:18:07 pm »
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8 November 2009

5' Dynamic warmup.
1x6 18'' depth jumps.
5x5 max effort RVJs.

I have good and bad news.
I remeasured the rim that i have recorded all my jumps and dunks and its not 9'11,5'' but 9'10''.

BAD NEWS 1 : That cancels my 33,5'' RVJ PR recorded in June, it was ~32''.
BAD NEWS 2 : That cancels my "10' dunker" title.  :(  :'(  :(  :'(  :(  :'(

GOOD NEWS : Again today i had many 32'' RVJs both on that 9'10'' and on a legit 10' rim.
So on all last sessions im steady at my PR levels being 195+lbs.

Thats all...  :-\

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #47 on: November 09, 2009, 04:42:39 pm »
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9 November 2009

SQUATS :
2x5@187lbs
3x5@209lbs

GLUT-HAM-RAISES : 3x12

CALF RAISES :
1x12@220lbs
1x12@231lbs
1x12@242lbs ( WTF??? )

BENCH PRESS :
1x5@121lbs
3x5@143lbs
30sec rest , 1x10@121lbs

WIDE GRIP LAT PULLDOWN:
3x6@165lbs
30 sec rest , 1x10@132lbs

woot

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #48 on: November 10, 2009, 10:10:14 pm »
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damn sux man that its 9'10 :<

its all good though just keep progressing.

vag

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Re: vag's journal : Age vs Vertical
« Reply #49 on: November 12, 2009, 05:37:38 pm »
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11 November 2009

Bball training , normal fatigue this time , more tactics than running.


12 November 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1X5@242 ( equal with PR , +better form )

BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , PR )

CALF RAISES :
1x12@220lbs
1x12@242lbs
1x12@265lbs ( PR , again , WTF??? )

SHOULDERS OHP behind head :
4x6@110lbs

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #50 on: November 16, 2009, 04:16:14 am »
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15 November 2009

Vertical jump testing:
Bodyweight at session : 195lbs

Dynamic warmup 5'
2x5 SVJ : average ~26'', best was ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~31,5'' ( 0,5'' below PR )
~20 dunk attempts at 9'10'' : couldnt palm the ball, probably due to cold. Got a few soft 2-handers.

Whole session went great , i expected a lot worse as my glutes were still very sore from BSS and it was very cold too.
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #51 on: November 16, 2009, 04:37:02 pm »
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16 November 2009

SQUATS :
5x5@209lbs ( +22lbs for 2 sets )

CABLE PULLTHROUGHS : 3x8@132lbs

CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@286lbs ( seems like PRs wont stop... )

BENCH PRESS :
1x5@121lbs
2x5@143lbs
1x5@154lbs ( +11lbs , Equals PR )
30sec rest , 1x10@121lbs

WIDE GRIP LAT PULLDOWN:
1x6@165lbs
2x6@176lbs ( +11lbs )
30 sec rest , 1x10@143lbs ( +11lbs )

 
woot

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #52 on: November 16, 2009, 05:05:16 pm »
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hehe you are PR'n every workout.. good stuff.

vag

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Re: vag's journal : Age vs Vertical
« Reply #53 on: November 16, 2009, 07:19:21 pm »
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hehe you are PR'n every workout.. good stuff.

Yeah , it feels like im on the right track.
woot

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #54 on: November 17, 2009, 10:29:34 pm »
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how can u do so many glute ham raises???

there isnt a GHR machine in my gym, so i improvised by putting my knees on one of those bouncy half dome things to cushion them, then hooking my ankles under whatever i could find.

cant even do a proper all the way to the floor one!!  :'(
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #55 on: November 18, 2009, 04:55:40 am »
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how can u do so many glute ham raises???

there isnt a GHR machine in my gym, so i improvised by putting my knees on one of those bouncy half dome things to cushion them, then hooking my ankles under whatever i could find.

cant even do a proper all the way to the floor one!!  :'(

Well its not like im doing them perfect , lowering slow untill my nose touches the floor.
I am lowering with as much control as i can and when im about to colapse i use my hands!
I wouldnt say 3x12 are that many, but they are pretty challenging for me.

Heres Kelly Baggett's description for them ( covers your case where no machine is available ):

Natural glute-ham raise- Kneel down and lock your feet under something solid and
heavy (a partner can do just fine, but he must be able to hold you down). The trunk is
upright and the arms are alongside the body. Find a pad or something to rest your knees
on. A towel will work just fine for most. Without rounding your back Lower yourself
towards the ground as slowly as possible. To do so you must produce a powerful
hamstring contraction or else you'll find yourself embedded in the floor! If you're able to
bring yourself back up on your own, do so, but most guys will need a little push-off with
the arms to get moving.
woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #56 on: November 19, 2009, 05:27:16 pm »
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19 November 2009

Bodyweight at session : 199lbs

Dynamic warmup 5'
1x6 18'' depth jumps.
2x5 SVJ : average ~26'', best was ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~31,5'' ( 0,5'' below PR )
Same numbers with sunday , 4lbs heavier , ok i guess.

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1x3@231
1X5@253 ( +11lbs, PR , 2 reps slightly above parallel - 3 reps parallel or below )

BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , equal to PR )

CALF RAISES :
1x12@220lbs
1x12@286lbs
1x12@308lbs ( PR , 308!!! no comments )

SHOULDERS OHP behind head :
2x6@110lbs
2x6@121lbs ( +11lbs )

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #57 on: November 22, 2009, 09:43:36 am »
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22 November 2009

Vertical jump testing:
Bodyweight at session : 192,5lbs (morning , empty stomach )
1st jump session in Nike frees, felt great!

Dynamic warmup 5'
2x5 SVJ : steady at ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~32'' ( equals PR )

All latest measurements are based on where i touch measured rims , must record soon coz ppl watching say i reach 2-3'' higher from where i finaly touch.

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #58 on: November 23, 2009, 05:00:17 pm »
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23 November 2009

I have a game on Wednesday so wanted to take it easy on legs.
I also want to gradually unload to get a RVJ PR , need the hype of that to continue... :D

SQUATS : 3x3@220lbs

CABLE PULLTHROUGHS : 3x8@132lbs

CALF RAISES :3x12@264lbs

BENCH PRESS :
2x5@143lbs
1x5@154lbs ( Equals PR , better form )
30sec rest , 1x15@121lbs ( +5 reps )

WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs ( +2 reps )

woot

vag

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Re: vag's journal : Age vs Vertical
« Reply #59 on: November 26, 2009, 03:22:25 pm »
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26 November 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1x3@231
1X5@253 ( equals PR , same form : 2 reps slightly above parallel - 3 reps parallel or below )

ROMANIAN DEADLIFT :
3x8@165lbs

SINGLE LEG CALF RAISES :
3x12 @ BW + 44lbs

SHOULDERS OHP behind head :
1x8@99lbs
1x8@110lbs
1x8@121lbs

I feel my legs are strength-overtrained.
Its been ~2,5 months hiting them twice a week.
Gonna switch to once per week and make the other pure upper-body workout.

woot