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Members Area => Progress Journals & Experimental Routines => Topic started by: vag on August 28, 2009, 05:03:50 am

Title: Age vs Vertical
Post by: vag on August 28, 2009, 05:03:50 am
Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : MSEM SQUAT PR : 2x1x275 , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
9 December 2010 : MSEM SQUAT PR : 3x1x308 , BW ~200
16 December 2010 : SQUAT PR : 5x297 , BW ~200
20 December 2010 : MSEM SQUAT PR : 3x1x319 , BW ~200



^I had that above list updated until late 2011 but it got lost with the data of that November 2011 site crash.
So down here i will have all my PRs posted so i don't have to search the log every time

FULL SQUAT : 5x231
BARELY ABOVE PARALLEL SQUAT : 5x242
HALF SQUAT : 3x319
QUARTER SQUAT : 3x374

DEADLIFT : 1x308

RDL old form : 8x253
RDL new form : 5x187

BENCH PRESS : 5x159.5 , 3x165

WIDE GRIP LAT PULLDOWN : 8x196 , 3x220

SEATED OHP : 5x121

PUSH PRESS : 5x110  , 4x115,5

CHINUPS : 11@195,5(BW)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 28, 2009, 05:14:31 am
2006-7 :
TRAINING : No VJ training, general weights , 2xBBall trainings weekly
AGE at Summer 2007 : 33
Vert at Summer 2007 : ~24,5'' ( based on the fact i could barely touch 10ft indoor gym rim ).
AGE WINS ( 33-24,5 )!

2007-8 :
TRAINING : air alert 2 16weeks( DUH! ) , VJB Novice weights 12weeks , VJB Intermediate-Strength 16weeks, 2*VJB Intermediate-Balanced 8 weeks, 2xBBall trainings weekly.
AGE at Summer 2008 : 34
Vert at Summer 2008 : ~29'' ( based on the fact i could get about 4'' above 10ft indoor gym rim).
AGE WINS ( 34-29 )!

2008-9:
TRAINING: VJB Intermediate-Balanced 8 weeks, Kelly Baggett's "The Ultimate Split" ~6 months, 2xBBall trainings weekly.
AGE at Summer 2009 : 35
Vert at Summer 2009 : ~33'' ( based on the fact i was geting about 8'' above 10ft indoor gym rim ).
AGE WINS ( 35 - 33 )! Getting cloooooooooser! ;)

2009-10:
TRAINING ( including 2 big (2-3 months ) non-lifting periods ):
September->December : Custom template ( 5x5 based )
March->July : The ratio technique
AGE at summer 2010 : 36
Vert at summer 2010 : 34,5'' ( getting 11,5'' above 9'10'' rim )
AGE WINS ( 36-34,5 )!

Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 28, 2009, 06:01:00 am
27 August 2009:

Too bored to go to the gym. Havent lifted for 3 months now and im terribly bored of the initial soreness, you know what i mean.
Anyway , i do what i can at home, here's yesterdays workout:

Bilateral line hops 2x10sec back-forth , 2x10 side ( got 30+-2 one every set ).
4x6 depth drops from 1m (40'' ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.
4x12 feet elevated pushups.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 28, 2009, 01:41:45 pm
damn.. why havn't you lifted for 3 months??? if you are at 33.5" now, you should respond well when getting back into lifting.

4x6 depth drops from 40" is hardcore..

awesome that you started a journal..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 28, 2009, 01:53:15 pm
damn.. why havn't you lifted for 3 months??? if you are at 33.5" now, you should respond well when getting back into lifting.

4x6 depth drops from 40" is hardcore..

awesome that you started a journal..

i didnt lift coz i didnt feel like lifting in the summer! its way too hot here at summers even strong ACs aint enough.
also i came out of a serious ankle sprain so i wanted to focus more on getting the jump feeling back.
i kept doing a routine like the above every 4 days or at least once a week.

the depth drops felt surprisingly fine , heels havent touched the ground in any of them, if form breaks down ill reduce the height.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 01, 2009, 03:42:49 am
29 August 2009

Went for a dunk session to see where i am after holidays and 3 weeks of no jumping.
Feet were terribly sore from workout 2 days ago.
Dunk session was a BAD failure , couldnt even dunk 9'8''. Best jump i got was 28,5'' , without ball of course, 3 times.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 01, 2009, 03:49:22 am
31 August 2009

Another failed dunk session.
This time feet were recovered , felt good , had my carbs and cafeine ready... and 30' before i go there it rained!  >:(
I still went but it was terribly slipery, couldnt get a decent runup.
Standing VJ was at my PR levels (26+) , running was at 31,5'' but it was rather dropstep jump than running jump.
The good thing is that i had many of those 31+ jumps , and they felt rather easy too.
As for the dunks? i had like 0/15 , they were all backriming. No surprise , i cant dropstep-dunk on 10' yet, especially on wet concrete!!! :-\
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 01, 2009, 02:36:30 pm
31 August 2009

Another failed dunk session.
This time feet were recovered , felt good , had my carbs and cafeine ready... and 30' before i go there it rained!  >:(
I still went but it was terribly slipery, couldnt get a decent runup.
Standing VJ was at my PR levels (26+) , running was at 31,5'' but it was rather dropstep jump than running jump.
The good thing is that i had many of those 31+ jumps , and they felt rather easy too.
As for the dunks? i had like 0/15 , they were all backriming. No surprise , i cant dropstep-dunk on 10' yet, especially on wet concrete!!! :-\


nice man.. i figure you have a few more sessions in you before you feel back to normal.. perhaps you might even be able to running & standing PR from having just done drops / bw stuff etc & not much jumping..

oh and you jumped on a slippery surface wtf..

PR's soon ;d

drops will make jumping FEEL EASY.. thats always what i've encountered.. i don't feel I muscle up as much when i do drops/depth jumps... seems like you're experiencing this also.

keep zoning in mentally because I feel you have some PR's in you from how your 29th/31 days went..

peace man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 02, 2009, 04:28:16 am
keep zoning in mentally because I feel you have some PR's in you from how your 29th/31 days went..

peace man!

Well , the 29th was a joke , i was sore that i could barely walk , dont know how i ended up trying to dunk! LOL
The 31st was pretty good for bad ( ! ).
Im still waiting to see where i am at a good day , without excuses ( soreness , rain, sun and other shit bugging me all summer ).


1 September 2009

4x10sec bilateral line hops  , i got 38-40 , wtf, i am not that quick! :D
4x6 depth drops from 35'' ( i remeasured , it was 35'' and not 40'' last time too ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 04, 2009, 02:05:20 pm

4 September 2009

5' Dynamic warm up.
4x10sec single leg line hops  , 10secs each leg per set , was scoring steady 35.
4x6 depth drops from 35''.
4x8 single leg BW squats.
3x12 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
4x15 feet elevated pushups.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 14, 2009, 03:11:55 pm
14 September 2009

2 days before 1st indoor bball training of the season, so took it easy.

5' Dynamic warm up.
2x10sec single leg line hops  , 10secs each leg per set.
2x10sec bilateral line hops.
4x6 depth drops from 35''.
3x10 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 17, 2009, 02:56:40 pm

17 September 2009

back in the weightroom after 4 months!!!

i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break! :D

squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 17, 2009, 03:04:57 pm

17 September 2009

back in the weightroom after 4 months!!!

i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break! :D

squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs


nice man!

Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 21, 2009, 03:49:57 pm

21 September 2009

squats : 5x5 165lbs , easy :D
glut-ham-raises : 3x10 BW
single leg calf raises : 3x15 BW
bench press : 4x5 121lbs , 30sec rest , 1x12 100lbs
wide grip lat pulldowns : 3x6 132lbs , 30 sec rest , 1x15 100lbs

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 22, 2009, 06:10:24 am

21 September 2009

squats : 5x5 165lbs , easy :D
glut-ham-raises : 3x10 BW
single leg calf raises : 3x15 BW
bench press : 4x5 121lbs , 30sec rest , 1x12 100lbs
wide grip lat pulldowns : 3x6 132lbs , 30 sec rest , 1x15 100lbs



whats your previous PR on squat? before you deloaded/stopping training it..

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 22, 2009, 08:31:19 am
whats your previous PR on squat? before you deloaded/stopping training it..

pc

Ive never really tried a 1-rep-max in anything, i just try to set PRs in every workout inside the working sets.

My PRs are:
Squat : 237*5 on smith machine , wide stance, parallel.
Deadlift : 268*4
Bench press : 158*5
Wide grip lat pulldown : 187*6

All those PRs were set on May 2009 , bodyweight was between 185 and 190 then.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 25, 2009, 02:59:20 pm

25 September 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.

BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 25, 2009, 04:04:42 pm

25 September 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x5@220
All warm up sets felt easy , way below parallel, form was perfect , but somehow the max set felt too heavy , form was average and depth was barely paralel , maybe 1'' above.
Not bad for my 1st ever max attempt on free squats though , still learning the mechanics.

BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 110lbs
INCLINE BENCH PRESS : 3x5 110lbs , 30sec rest , 1x15 88lbs
SEATED ROWS: 3x6 132lbs , 30 sec rest , 1x15 100lbs



goood work man..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 28, 2009, 03:09:02 pm
28 September 2009

5' Dynamic warmup

4x10 sec bilateral line hops , BAREFOOT , scored 27, 32, 37, 35

4x6 Depth drops from 35''

SQUATS :
5x5 176lbs wide stance , medium grip , way below parallel, very good form.

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 132lbs

BENCH PRESS :
4x5 132lbs , 30sec rest , 1x10 100lbs

WIDE GRIP LAT PULLDOWN:
3x6 154lbs , 30 sec rest , 1x15 110lbs

Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 02, 2009, 03:29:16 pm

2 October 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x4@231 + 1x2@209  ???

Again all warm up sets felt easy , way below parallel, perfect form, even the last warmup rep @ 209lbs.
But i guess 22lbs was way too much to add. Max set was not good , reps 1 & 2 where like 4'' above paralel , rep 3 was perfect and rep 4 was below parallel but i did a huge goodmorning going up.  :-\
 Stopped at rep 4 , took off those extra 22lbs and hit 2 more perfect reps @ 209lbs.  :o
GRRRRRR, next time max set load will be very close to last warmup rep.  >:(

BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 143lbs
INCLINE BENCH PRESS : 3x6 121lbs , 30sec rest , 1x18 100lbs
SEATED ROWS: 3x6 143lbs , 30 sec rest , 1x20 100lbs

Strength is going up much quicker than i thought , really happy with this workout!  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 02, 2009, 04:37:10 pm
real nice, why not push it a bit more on the BSS?

'18 lb' ? or is that a typo?

peace man good work
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 02, 2009, 05:35:27 pm
real nice, why not push it a bit more on the BSS?

'18 lb' ? or is that a typo?

peace man good work

nah , not typo
the typo is "barbels", i meant dumbels.
i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands.
so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! :-\
is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 02, 2009, 05:53:34 pm
real nice, why not push it a bit more on the BSS?

'18 lb' ? or is that a typo?

peace man good work

nah , not typo
the typo is "barbels", i meant dumbels.
i cant get BSS right with a bar in my back , i keep much better form with dumbells in my hands.
so i do BSS with my BW ( ~185-190 currently ) + 2*18 lbs , and they are allready very challenging! :-\
is that to weak? like what percentage of his 1RM squat shoud the average bro be able to BSS 8 times each leg?


oh ok..

ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.

dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 02, 2009, 06:23:16 pm
ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.

dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.


nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 02, 2009, 06:49:49 pm
ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.

dont go rush out and go nuts because of my comment ;) keep your form good etc, but i guess just set your goals higher on bss.


nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.



np man, you definitely got it in you to bump that bss back up.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 03, 2009, 08:23:24 am
3 October 2009

Body measurements


Since im on a bulking phase and ill be doing bulking&strength gain/fat loss&RFD cycles this season i should keep track of my body measurements.
Ill be measuring at the end of each cycle ( wich is also the start of the oposite cycle ).

Weight ( in the morning ) : 186lbs
Waist ( navel level ) : 35'' , of course loose!
Thighs ( about 3/4 from knee to hip flexor ) : 24,4'' loose , +1'' flexed
Hips ( middle of butt ) : 41,3'', loose
Biceps : 13,4'' loose , +2'' flexed.
Calves : 15'' ( same loose or flexed , wtf??? )
Neck ( at the middle ) : 15,35'' loose , +1'' flexed.

Body fat estimation : 17%
Lean mass : 154,38lbs
Fat : 31,62lbs


Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 05, 2009, 02:50:03 pm
5 October 2009

SQUATS :
5x5 187lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 154lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs  (+11lbs)
30sec rest , 1x15 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
2x6 154lbs
1x6 165lbs  (+11lbs)
30 sec rest , 1x15 132lbs (+22lbs)

( Numbers in green ) = improvements from previous same session



Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 07, 2009, 02:29:45 pm

7 October 2009

Basketball training.
Totally dead , it was like 60 mins of full court intervals and then 30 mins 3-on-3.
Somewhere between those , i managed to try a few max jumps.
Standing vert was at PR levels , ~26'' , running vert was at 31''.
I felt like i could do much better but soreness from squats + exhaustion from sprints + ankle wrap i am using didnt let me jump what i felt i could.

***Andrew and everybody, i am using a nike-ankle-wrap when i play basketball to protect my ankle from being re-sprained.
http://store.nike.com/index.jsp?country=GR&lang_locale=en_GB#l=shop,pdp,ctr-inline/cid-300/pid-254557/pgid-275958
This shit says "it protects without limiting strength" , but i remember reading that even a simple ankle restriction takes away some inches.
Should i suppose it does , so should i expect to jump higher without it?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 08, 2009, 03:12:26 pm

8 October 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@220 ( -11lbs ) , ( +1 rep +good form )
Got eveerything right this time.

BULGARIAN SPLIT SQUAT : 3x8 , 2x35lbs dumbells ( +34lbs )
Yes adarqui , you were absolutely right :D

CALF RAISES : 3x15 165lbs ( +11lbs )

INCLINE BENCH PRESS :
3x6 121lbs ( + 0lbs )
30sec rest , 1x20 100lbs ( +2reps )

SEATED ROWS:
3x6 154lbs ( +11lbs )
30 sec rest , 1x20 121lbs ( +21lbs )


Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 12, 2009, 03:11:52 pm
12 October 2009

Dynamic warmup 5'

2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )

2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )

SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 176lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs  (+1 set)
30 sec rest , 1x15 132lbs


Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 13, 2009, 06:55:15 pm
12 October 2009

Dynamic warmup 5'

2x5 standing vertical jumps :
all jumps were the same , not more than 0,5'' deviation , max was ~27'' ( +0,5'' PR !!! )

2x5 running vertical jumps :
average was 30 to 31 , got 2 jumps at 31,5'' ( 2'' below PR )

SQUATS :
2x5 187lbs
3x5 198lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 176lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs
30sec rest , 1x20 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
1x6 154lbs
2x6 165lbs  (+1 set)
30 sec rest , 1x15 132lbs




congrats on the SVJ PR!

sucks about the RVJ -2"..

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 14, 2009, 04:50:34 am

congrats on the SVJ PR!

sucks about the RVJ -2"..

peace

Thanks man.
I was kinda expecting both.
I havent measured SVJ from 2 May when i did that 26,5''PR, i was sure i could beat it 5 months later.
As for the RVJ , my 33,5'' PR was set at 182lbs bodyweight , ~15%bodyfat and was 1 month away from the last heavy lift.
Last jumping session was at 192lbs bodyweight , ~18%bodyfat and right in the middle of a heavy lifting block.
But it still sucks! LOL
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 15, 2009, 03:25:25 pm

14 October

Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\


15 October

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?

BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )

CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )

INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )

SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )


Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 16, 2009, 03:47:10 am

14 October

Basketball training. Very hard again , full of intervals , minimum tactics
Did 3 max effort running jumps between drills , got ~29-30'' :-\


15 October

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +11lbs )
Form at the max squat was fair , depth was at least parallel but i was "goodmorning-ing" rising.
I am doing all the warmup sets in perfect form so i am allowing a little form breakdown to make it a true max , because when i keep my form perfect its is never a true max attempt.
Any comments on this? Should i stick to perfect form with less load or is this max pushing better?

BULGARIAN SPLIT SQUAT : 3x8 , 2x40lbs dumbells ( +10lbs total )

CALF RAISES : 3x15 198lbs ( +22lbs , HUGE PR , WTF??? )

INCLINE BENCH PRESS :
3x6 132lbs ( + 11lbs )
30sec rest , 1x15 100lbs ( + 10lbs ) , ( -5reps )

SEATED ROWS:
1x6 154lbs
2x6 165lbs ( +11lbs )
30 sec rest , 1x15 132lbs ( +11lbs ) , ( -5reps )




ya stick with perfect form.. eventually it'll overtake any strength 'bad form' would provide..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 20, 2009, 06:29:25 pm

20 October 2009

SQUATS :
2x5 198lbs ( +11lbs )
3x5 209lbs ( +11lbs )

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 209lbs ( +11lbs , PR )

BENCH PRESS :
4x5 143lbs ( +11lbs for 2 sets )
30sec rest , 1x15 110lbs ( +11lbs ) , ( -5 reps )

WIDE GRIP LAT PULLDOWN:
2x6 165lbs ( +11lbs for 1 set )
30 sec rest , 1x15 132lbs ( +0lbs , + 0reps )


Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 23, 2009, 03:25:24 pm

23 October 2009

Dynamic warmup 5'

Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( +0.5'' PR )
2x5 RVJ : best was ~32'' ( 1,5'' below PR )
Not bad at all , test was done at 195lbs BW with full stomach.

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x5@231 ( +0lbs ) , ( +better form )

BULGARIAN SPLIT SQUAT : 3x8 , 2x46lbs dumbells ( +12lbs total )

CALF RAISES : 3x15 single leg , BW + 22lbs

Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 24, 2009, 07:33:21 am
24 October 2009

Body measurements
Yesterday's workout was the last of a bulking cycle , gonna do rest/deload/undereat for the next 10 -15 days.

Weight ( in the morning ) : ~192 , ( +6lbs )
Waist ( navel level , loose) : 36,5'' , ( +1,5'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26'' , ( +0,6'' )
Hips ( middle of butt , loose ) : 42'', ( +0,7'' )
Biceps ( flexed ) : 15,75'' , ( +0,35'' )
Calves : 15,15'' ( +0,15'' )
Neck ( loose ) : 15,75'' loose , ( +0,4'' )

Body fat estimation : 19,4% ( +2,4% )
Lean mass : 154,75lbs ( +0,4lbs , WTF , 0,4 ?!?!?!?!?! )
Fat : 37,25lbs ( +5,6lbs , BOOOOOOOOOOOO )

Q: How can i be 6lbs up in the scale and every muscle has increased circumferance and yet the lean mass estimation is the same?
A: My bodyfat calculator is a piece of shit??? http://home.fuse.net/clymer/bmi/



Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 24, 2009, 10:21:28 am
ya those online calculators suck.. calipers are the way to go.. since most people don't have access, just pinch your fat and look in the mirror ;)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 30, 2009, 05:20:34 pm
24->30 October 2009 : rest

30 October 2009
( Unloading )

SQUATS :5x5 165lbs ( - 44lbs )
GLUT-HAM-RAISES : 3x8 ( -4 reps per set )
CALF RAISES : 3x12 154lbs ( -55lbs, - 3 reps per set )
BENCH PRESS : 4x5 121lbs ( -22lbs )
WIDE GRIP LAT PULLDOWN: 3x6 143lbs ( -22lbs )

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 01, 2009, 12:01:45 pm
1 November 2009

Dynamic warmup 5'

Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( PR levels )
3x5 RVJ : best was ~32'' ( 1,5'' below PR )

Bodyweight at session : 193,5lbs

I feel i can do 28'' SVJ and 34'' RVJ.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 03, 2009, 07:30:36 am

2 November 2009

Basketball game.
Played 2nd and 3d quarter straight.
Sooooooooooooooo dead!
Tried a couple of jumps at halftime , got ~32''.

Today my hip flexors are terribly sore , wtf is that???
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 03, 2009, 02:00:18 pm
3 November 2009

CNS mercy today :D :P
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 05, 2009, 02:11:19 am
3 November 2009

CNS mercy today :D :P


no mercy!

ok ya sometimes, nevermind ;)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 05, 2009, 04:00:15 am
3 November 2009

CNS mercy today :D :P


no mercy!

ok ya sometimes, nevermind ;)

LOL , i knew you'd say that!

4 November 2009

BBall practice - CNS mercy canceling
Coach tried to kill us.
There were only 6 of us and after the usual 45' of intervalistic drills he had us playing full court 3 on 3 for the rest 45' , WTF???

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 05, 2009, 04:31:25 am
5 November 2009 , AM

Body measurements
End of 10 days unloading/undereating.

Weight ( in the morning ) : ~188lbs , ( -4lbs )
Waist ( navel level , loose) : 35,8'' , ( -0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~41'', ( -1'' )
Biceps ( flexed ) : ~15,5'' , ( -0,25'' )
Calves : ~15'' ( -0,15'' )
Neck ( loose ) : ~15,55'' loose , ( -0,2'' )

Green = positive changes
Red = negative changes

Looks pretty good!

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 05, 2009, 04:24:25 pm
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

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 08, 2009, 05:18:07 pm

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...  :-\

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 09, 2009, 04:42:39 pm

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

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 10, 2009, 10:10:14 pm
damn sux man that its 9'10 :<

its all good though just keep progressing.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 12, 2009, 05:37:38 pm
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

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 16, 2009, 04:16:14 am

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.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 16, 2009, 04:37:02 pm

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 )

 
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 16, 2009, 05:05:16 pm
hehe you are PR'n every workout.. good stuff.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 16, 2009, 07:19:21 pm
hehe you are PR'n every workout.. good stuff.

Yeah , it feels like im on the right track.
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on November 17, 2009, 10:29:34 pm
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!!  :'(
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 18, 2009, 04:55:40 am
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.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 19, 2009, 05:27:16 pm

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 )

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 22, 2009, 09:43:36 am

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.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 23, 2009, 05:00:17 pm

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 )  

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 26, 2009, 03:22:25 pm
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.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 29, 2009, 05:48:46 pm
29 November 2009

Vertical testing & 9'10'' dunk session

Weight at session : 197lbs
6hrs before session i drunk ~500ml wine  :-\
Tried to get over alcohol with 3 coffees & 1 redbull. :D

Dunks : Got plenty of good 2handers, even hanging after dunking , first time i do that at this height!

VJ : Got ~27,5'' SVJ ( equals PR ) , ~31,5'' RVJ ( 0,5'' below PR )

Very weird : dropstep was at ~31'' ,2 steps VJ was 31,5'' , running VJ was barely 31''.
Probably its high bodyfat% that screws my RVJ?
Who cares , i allways felt better with dropsteps! :D

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 30, 2009, 03:57:06 pm

30 November 2009

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

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

BICEP CURLS : 3x8 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

Yup... no legs! :D

New elements i want to enter in my training:
Jump squats & depth drops ( not today , yesterday i had a dunk session and tomorrow we have a bball game ).
Core work ( allways neglecting core , it like a training lifestyle for me! LOL ).
More cardio ( gotta get leaner , bulking added pretty much fat on me ).

Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on December 01, 2009, 02:44:33 am
real impressive on the lat pulldowns, how much you weight, bf, and how many pull ups can yo do
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 01, 2009, 03:39:16 am
real impressive on the lat pulldowns, how much you weight, bf, and how many pull ups can yo do

Thanks , im ~195lbs in the morning currently so its not that impressive.
Havent ever done wide grip pullups , allways thought its pointless since i cant pull down 1xBW, im not strong enough for them. :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 01, 2009, 04:40:35 pm

1 December 2009

Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 33 to 34 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least  9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too :D

Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 01, 2009, 10:18:34 pm
Congrats on throwing down! God, it feels so far away for me...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 02, 2009, 03:24:23 am

1 December 2009

Bball game today.
Felt damn explosive, the wooden floor was also excelent at today's court, awesome traction and bounce.
Did only 2 jumps , 1 dropstep for height and 1 dunk attempt.
I got easy 7'' above rim on the dropstep ( thats 32'' )
As for the dunk i think i got 9 to 10 inches above. ( thats 33 to 34 ). It was an alley , got all my hand ( 8'' ) above rim , ball went in through the backboard going downwards, thats needs at least  9'' to happen. The guy that gave me the alley said it was 10''.
It was and felt like a PR but im not counting it if its not on film.
Im filming VJ testing this Thursday, hopefully PRing too :D



awesome man..

hoping for PR's-4-u come thursday.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 02, 2009, 04:37:09 am
Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 02, 2009, 02:42:49 pm
Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

Whatever that's a hell of a lot closer than i can get at the moment.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 02, 2009, 10:01:04 pm
Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..



check these comments man, kid is insane:

http://www.youtube.com/watch?v=ZQPsna7aILI
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 03, 2009, 03:36:11 am
Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..



check these comments man, kid is insane:

http://www.youtube.com/watch?v=ZQPsna7aILI


hahaha!
new stuff , thanks , you made my day.
Im a big fan of this kid , following him and reading his comments regularly.
His comments are beyond pathetic. He is almost a cult figure now!

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 03, 2009, 04:15:26 am
Congrats on throwing down! God, it feels so far away for me...

Well , the ball went in but it wasnt a dunk.
It went in through the backboard, only clamantfever considers those as dunks LOL
Thanks anyway...

lol @ clamantfever comment.. man i saw him the other day on youtube, still leaving pathetic comments..



check these comments man, kid is insane:

http://www.youtube.com/watch?v=ZQPsna7aILI


hahaha!
new stuff , thanks , you made my day.
Im a big fan of this kid , following him and reading his comments regularly.
His comments are beyond pathetic. He is almost a cult figure now!



ya..

i try and always get the last word arguing with him.. its tough.. he will keep replying for months.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 03, 2009, 05:23:51 am
Ya... he can go on for months trying to prove he's got more spin than tdub, hahahah.
Kid is hilarious, loved the "top 10 youtube trash" title you gave him! :D

Heres another one of my favs , he is only 14 , hes got all the fonts to go high!
The only prob is tha the keeps changing accounts and "dunking teams" so its hard to track him :

http://www.youtube.com/user/LilFlyersTeam
http://www.youtube.com/user/ShortestDunker
http://www.youtube.com/user/TeamTakeFlight4
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 03, 2009, 06:34:20 pm

3 December 2009

Dynamic warmup 5'

Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running   : average ~30'' , best was 31''
PRs my ass   :-\

SQUATS:
1x5@187
1x5@209
1x5@231
1X3@253
1x15@165

ROMANIAN DEADLIFTS :
1x8@165lbs
1x6@187lbs
1x6@198lbs

CALF RAISES :
3x12@264lbs

SHOULDERS OHP behind head :
2x6@121lbs
2x6@132lbs

SHOULDERS LATERAL RAISES:
3x10 @ 17,5lbs dumbells in each hand

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 03, 2009, 08:26:39 pm

3 December 2009

Dynamic warmup 5'

Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running   : average ~30'' , best was 31''
PRs my ass   :-\

SQUATS:
1x5@187
1x5@209
1x5@231
1X3@253
1x15@165

ROMANIAN DEADLIFTS :
1x8@165lbs
1x6@187lbs
1x6@198lbs

CALF RAISES :
3x12@264lbs

SHOULDERS OHP behind head :
2x6@121lbs
2x6@132lbs

SHOULDERS LATERAL RAISES:
3x10 @ 17,5lbs dumbells in each hand



just a bad day? you had 33-34" a week ago or so..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 04, 2009, 03:54:23 am

Vertical testing ( verified with cam ) :
Weight at session : 198lbs
2x5 standing : average ~26,5'' , best was 27''
3x5 running   : average ~30'' , best was 31''
PRs my ass   :-\

just a bad day? you had 33-34" a week ago or so..

I have no clue! 33'' was just 3 days before that! And it didnt feel like a bad day , i was ok.
Wood-concrete difference?
Unrecovered?
Maybe the other rim was lower or this one higher?
I dont know but it sucks! next try = Sunday night
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 04, 2009, 12:41:04 pm
Whatever that's a hell of a lot closer than i can get at the moment.

Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!

Still , you are squating more or less the same with me,  being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 06, 2009, 05:33:40 pm

6 December 2009

Vertical jump testing + 9'10'' dunk session.

Weight at session : ~197lbs

SVJ : ~27,5'' ( equals PR )
RVJ : ~32'' ( equals PR )
Those 2 numbers are becoming a huge plateau!

Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 06, 2009, 08:24:32 pm
Quote
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 07, 2009, 04:21:19 am
Quote
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe


Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 07, 2009, 06:12:16 am
Quote
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!

i know all to well how that goes.. hehe


Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...



ya man.. even tho i'd get pissed slamming it down nasty and having it rim out, i still love lobs much more than runups.. i had problems dunking consistently on lobs at 10'9 touch also.. at 11' i finally started landing a high percentage.. i love just losing myself going up for the lob too, like you said, no thinking, i just react, but the feeling is great.

cya man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 07, 2009, 05:17:57 pm

7 December 2009

BENCH PRESS :
2x5@143lbs
2x5@154lbs ( Equals PR )
30sec rest , 1x12@121lbs

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

BICEP CURLS : 3x8 , 28,5lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@66lbs

Probably last bulking day...

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 08, 2009, 07:50:24 am
Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 08, 2009, 04:13:40 pm
Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.



ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 08, 2009, 05:20:25 pm
ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace

LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 08, 2009, 08:26:06 pm
ah..

i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.

isn't your bodyweight significantly more now, than your 10'7 touch from months back?

i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.

peace

LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR :D



damn you put on alot of weight.. good work ;)

ya i feel you.. maintain strength, cut some of the flub off, lose a little bit of water retention = definite PR time.

its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..

if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..

when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 09, 2009, 03:18:28 am

its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..

if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..

when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.


Yeah, thats exactly the current plan. I was planing to keep my current weights schedule ( strength oriented ) , just stop overeating and add in DJs , squat jumps , sprints and cardio. Ill still be overeating the squating day and undereat the others.
What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 09, 2009, 04:46:52 pm
Quote
What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html (http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html).
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 09, 2009, 08:31:01 pm
ya nice link.. when you're bulking / training with high volume, water retension is a sure thing.. heavy carb diets intensify this effect..

it's not something you should worry about until you need to shed some of that water.. it's real simple though, just reduce carb intake, replace it with veggies + up the protein and you're good.. i mean, normally it doesn't even matter, but if you have an easy 5 lb of water you could safely lose, its worth it IMO when you're trying to PR.. i always feel better when i clean up diet and lean out too..

one of my best dunk sessions came from cleaning up my diet very good for 1 week and losing around 7 lb of water or so.. 170 to 163 in a week, same strength level, felt great, and got up about 2-3" higher.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 10, 2009, 04:23:04 am
Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 10, 2009, 06:00:05 am
Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...

yup, exactly..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 10, 2009, 04:48:44 pm

10 December 2009

SQUATS:
1x5@187
1x5@209
1x4@231
1X4@242

ROMANIAN DEADLIFTS :
3x8@165lbs

CALF RAISES :
1x12@264lbs
1x12@286lbs
1x12@297lbs

SHOULDERS OHP behind head :
2x6@110lbs
2x6@121lbs

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 12, 2009, 06:25:16 am

12 December 2009

Body measurements
After ~6weeks of bulking.

Weight ( in the morning ) : ~195lbs , ( +7lbs )
Waist ( navel level , loose) : 36,5'' , ( +0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26,2'' , ( +0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0,3'' ) , dont know if this is good or bad as hips have a lot of muscle and fat...
Biceps ( flexed ) : 15,8 , ( +0,3'' )
Calves : 15,35'' ( +0,35'' )

Bodyfat estimation : ~19%

Those +/- are compared to start of bulking , wich was after unloading and undereating for 10 days!
Comparison with end of previous bulking cycle :

Weight : +3lbs
Waist : +0''
Thighs : +0,2''
Hips : -0,7''
Biceps : +0,05''
Calves : +0,15''


Green = positive changes
Red = negative changes

Good shit!  Time to lean down now , its gonna be very easy at this bodyfat level, should see awesome results if i can keep this strength and lean to my normal bodyfat levels ( ~15% ).

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 13, 2009, 01:51:12 pm

13 December 2009

Failed vertical jump testing & dunk session.

Reason 1 : 8 Degrees Celsium + wind + light rain.
Reason 2 : Weight with clothes = 199lbs.
Reason 3 : RVJ still fucked up , i feel totaly out of coordination, probably from excess bodyfat.

2x5 SVJ : getting steady 27'' , 0,5'' below PR.
2x5 RVJ : feeling like crap and getting 29''. Yup , just 2'' above SVJ , negative SVJ-RVJ gap PR!
No dunks attempted , '29 inches' and 'dunk' cant exist together...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 13, 2009, 11:42:25 pm

13 December 2009

Failed vertical jump testing & dunk session.

Reason 1 : 8 Degrees Celsium + wind + light rain.
Reason 2 : Weight with clothes = 199lbs.
Reason 3 : RVJ still fucked up , i feel totaly out of coordination, probably from excess bodyfat.

2x5 SVJ : getting steady 27'' , 0,5'' below PR.
2x5 RVJ : feeling like crap and getting 29''. Yup , just 2'' above SVJ , negative SVJ-RVJ gap PR!
No dunks attempted , '29 inches' and 'dunk' cant exist together...



trying to dunk in 8*C / wind / light rain has got to suck.. heh.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 14, 2009, 04:42:15 pm

14 December 2009

BENCH PRESS :
2x5@143lbs
1x4@154lbs
1x3@165lbs ( PR , previous was 5reps@154lbs )

WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x5@187lbs
1x3@198lbs ( PR , previous was 6reps@187lbs )


BICEP CURLS : 3x8 , 35lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@77lbs

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 17, 2009, 05:02:24 am
16 December 2009

Dynamic warmup, 5'

Plyos:
4x10sec barefoot line hops , getting 35 to 38.
2x5 18'' depth jumps : average 27'' , max 27,5''
2x5 standing vertical jumps : average 27'' , max 27,5''

Weights , unloading :
SQUATS: 3x5@187
ROMANIAN DEADLIFTS : 3x8@143lbs
CALF RAISES : 3x12@220lbs
SHOULDERS OHP behind head : 4x8@110lbs

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 17, 2009, 06:06:13 pm
ive never done line hops bare footed, i'd think they would really burn up?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 18, 2009, 12:33:18 am
ive never done line hops bare footed, i'd think they would really burn up?

not realy , actualy sometimes they burn more with shoes on ,if its not tied tight the foot slides inside the shoe.
btw i meant bilateral side-to-side ones, but ive done all combinations ( unilateral , bilateral , side-to-side, back-forth ) and they feel more or less the same.
also , barefoot =  no shoes , but i do wear socks.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 18, 2009, 01:24:13 am
ive never done line hops bare footed, i'd think they would really burn up?

not realy , actualy sometimes they burn more with shoes on ,if its not tied tight the foot slides inside the shoe.
btw i meant bilateral side-to-side ones, but ive done all combinations ( unilateral , bilateral , side-to-side, back-forth ) and they feel more or less the same.
also , barefoot =  no shoes , but i do wear socks.

ah..

my feet feel like they are going to catch on fire when i do line hops.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 18, 2009, 12:12:27 pm
Whatever that's a hell of a lot closer than i can get at the moment.

Its all about the reach.
I see in your log you are 71'' tall and your reach is 90''.
I am ~73'' tall and my reach is ~95'' , both in shoes.
5'' is a LOT!

Still , you are squating more or less the same with me,  being ~30lbs lighter and having ~8% less bodyfat.
Those should be giving you those 5'' IMO, maybe even more!
Have you tried any running jumps lately?



Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 18, 2009, 12:59:44 pm
Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.

Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.

Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...

Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 20, 2009, 02:02:19 pm

19 December 2009

6hrs ski

Legs = toasted.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 20, 2009, 06:15:51 pm

19 December 2009

6hrs ski

Legs = toasted.

snow is cool.. i saw it ONE time ;)
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 21, 2009, 11:10:07 am
We just got 18 inches here in DC...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 21, 2009, 11:53:11 am
snow is cool.. i saw it ONE time ;)

We just got 18 inches here in DC...

snow is awsome , so is skiing!!!
The city i live though is at sea level , so it rarely snows here , like 1-2 days per year!
I have to drive 3,5 hours north and change country to get a decent ski resort...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 21, 2009, 03:23:31 pm
We just got 18 inches here in DC...

damn that has to be a sight to see.

every time they kept mentioning 18-24" inches of snow, i couldnt help but think about plyometrics and box heights.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 24, 2009, 04:52:49 am

23 December 2009

Dynamic warmup 5'

Bilateral line hops , 2x10sec side-side , 2x10sec back-forth , scoring 35-40

2x5 18'' depth jumps
2x5 standing vertical jumps

Jumps where in my house , ceiling is too low to use reach so i dont know the exact height i was getting.

Based on maximum head height : ~27,5''
Based on hangtime calculation with 30fps camera : ~25,5''
Based on maximum heels height : ~27,5''
Based on maximum toes height : ~25,5''

Pick what you like! :D



Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 31, 2009, 11:32:19 pm

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone ;)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 01, 2010, 01:55:55 am

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone ;)

surprisingly good spelling ;d

2010 mang.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 01, 2010, 07:22:27 am

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone ;)

surprisingly good spelling ;d

2010 mang.

Ya , i cant get why but i was perfectly sober.
I think the long 'training' duration and low-tempo screwed the session , the overall volume was insane but the stimulation was small.
LOL :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 02, 2010, 04:31:49 pm
I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for this kind of squats,  and what are the typical reps/load?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 02, 2010, 04:45:31 pm
I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for those,  and what are the typical reps/load?


50-70% of 1RM, ?x2-3, so , 5x2-3 etc... full rest in between each set.

as for guidelines, there's a few different ways to do them:

- slow down, fast up
- fast down fast up
- REA style (freefall down, fast up)

for all styles, inhale and hold until you're 3/4ths the way back up.. no matter how you do them, the key is to make the transition from down-to-up as explosive as possible..

i personally would not completely stop lifting heavy.. throw in some heavy squat doubles/singles (they dont even have to be max doubles/singles) every 3rd-4th session or so.. its best not to lose any 'max strength' while you are transitioning into an explosive phase. if this happens, it will adversely affect the explosive phase.. best bet, just throw in some heavy lifting every 3rd/4th day and you don't have much to worry about.

so ya startoff on slow down - fast up, @ ~50% 1RM..

what's the general outline for your routine so far?

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 02, 2010, 05:36:02 pm
well , im thinking this:

monday : upper body ( 4x8 bench , 4x8 lats , 3x12 biceps, 3x12 triceps ) + core
tuesday : off ( light cardio if possible )
wednesday : bball training / game ( 1 week is training , other is game )
thursday : lower body ( 5x3 speed squats , 3x8 BSS, 3x12 calves ) + shoulders ( 4x8 OHP )
friday : off
saturday : off ( light cardio+core if possible )
sunday off

Also ill try to allways do some plyos before the gym ( monday + thursday )
It will allways be a structured plyos routine like that:
5' dynamic warmup
4x10sec line hops
4x5 on-box jumps ( low box , mid-shin level )
4x5 18'' depth jumps OR 4x6 36'' depth drops OR 2x5 40yard sprints at 100% OR 4x5 max effort RVJs


Thanks for the speed squats tips/recommendations , very very useful!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 03, 2010, 07:41:31 am
3 January 2010 AM

Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption! :D

Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )

Bodyfat estimation : ~17,5% ( -1,5% )

Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :

Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%


It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.

NOT bulking again now , will be overeating on gym days but undereating all others.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 03, 2010, 03:16:06 pm
3 January 2010 PM

Barefoot dynamic warmup 5'
Barefoot bilateral line hops 4x10sec , getting ~32.

2x5 18'' depth jumps.
2x5 dropstep jumps ( not 1 step + plant , directly plant from standstill )

Too cold and windy outside so jumps were in my house again.
That means room restriction for arm swing and also cant use highest touch , only highest head touch & highest foot height.
Best depth jump was ~27,5''
Best dropstep jump was ~28,5''

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 06, 2010, 11:34:48 am

6 January 2010

Vertical jump testing

Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.

Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps

2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR ! :D )
Those felt and looked awesome too...

3x4 Running Vertical Jumps :  Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR   >:( )
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 06, 2010, 06:48:44 pm

6 January 2010

Vertical jump testing

Jumping on concrete, 10 degrees Celsium , ~80% humidity.
Weight at session : ~189lbs
I was jumping for highest touch on a 9'10'' rim and also recording at 120fps to combine measurements.

Warmup : Dynamic warmup 5' + shooting around ~10' + few medium effort jumps

2x5 Standing Vertical Jumps : Average 27,5'' , maximum 28,5'' ( PR ! :D )
Those felt and looked awesome too...

3x4 Running Vertical Jumps :  Average 31,5'' , maximum ~32'' ( Equals PR , again that damn plateau , GRRRR   >:( )
Those looked great on video ( jumping mid-thigh high ) but felt like shit , still cant coordinate my running jump well.
Its all fine , those are great stats for the start of an explosive-oriented routine, also verifies it is what i need to do...



nice!!!!!$O!@$O!@)$!@$O!@)$(@!%(


btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 07, 2010, 02:42:37 am
btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 08, 2010, 04:17:51 pm

8 January 2010

BW@session : 190.5lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~35 back-forth , ~40 left-right
4x5 27'' depth jumps
4x4 BW single leg squats ( better form than ever )
3x8 BW single leg king deadlifts
3x15 BW single leg calf raises

I also did a few reactivity evaluation jumps , they also verify i need explosive training:
Standing vert : 25,6''
9'' depth jump : 25''
18'' depth jump : 25,4''
27'' depth jump : 25''
5 rebounding jumps : 25''(SVJ), 23'', 21'', 20'', 22''

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 11, 2010, 02:58:51 pm

11 January 2010

BW@session : 189.5lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~38-40 back-forth , ~40-42 left-right
4x5 27'' depth jumps ( minimum = 24'' , maximum = 25'' )
4x10 feet elevated ( ~15'' ) pushups
3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )
lower body strech routine : http://www.youtube.com/watch?v=apELAM4g5Hg

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 14, 2010, 03:00:13 pm

13 January 2010

Basketball training
Did 2 SVJs and 3RVJs between drills , got like 26'' and 30''. Fatigue from the depth jumps i guess...



14 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right
4x5 27'' depth jumps ( averahge = 23 1/4'' , got that on every jump except 2 that i got maximum 24,5'' )

SPEED SQUATS : 5x3@143lbs. Style was go down slowly until below parallel , rapidly explode up.
BSS : 3x8@70,5lbs
CALF RAISES : 3x12@220lbs
ABS : 3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )

Lower body strech routine.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 16, 2010, 08:23:26 am

16 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right, i filmed my last L-R and i got 45!!!
4x5 27'' depth jumps ( average = 24'' , a couple of jumps 25'' to 25,5'' )
ABS : 3x15 side crunches , 3x15 horizontal leg raises.
Lower body strech routine.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 16, 2010, 03:05:37 pm
hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 16, 2010, 04:04:26 pm
hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 17, 2010, 01:31:39 am
hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.


nice man..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 18, 2010, 06:36:59 pm

18 January 2010

Dynamic warmup 5'

4x10sec barefoot bilateral line hops : geting ~40 in both back-forth and left-right.

3x5 9'' single leg on box jumps ( 5 reps each leg )

3x4 27'' depth jumps :
I have a game on Wednesday so reduced the volume for this session from 4x5 to 3x4.
I felt bouncy for the first time since i engaged 27'' DJs.
Filmed all jumps , average = 24 1/4'' ( 8 out of 12 ) , 2 bad jumps at 22 1/2'' and one jump at 25 3/4'' , thats a PR.
Hmmm, finally some progress :D

Lower body strech routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 19, 2010, 02:33:11 pm

19 January 2010

BENCH PRESS : 3x8@121lbs

WIDE GRIP LAT PULLDOWN: 3x8@154lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

ABS : 3x15 vertical leg raises. ( not hanging , based on forearms , straight legs , a little above 90 degrees )
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 21, 2010, 06:08:04 am

20 January 2010
Bball game. Played ~30'.
Tried a couple of jumps at halftime , probably at ~30'' ( ~10'5'' touch ).

Saturday DJs + Monday DJs + Tuesday weights + Wednesday game + 35,5 years old = CNS fail! :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 22, 2010, 03:11:47 pm

22 January 2010

Weight at session : 190,3lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : getting ~42
4x5 27'' depth jumps ( average = 24'' , 2 bad jumps at 22,5'' and 1 good jump at 24,75'' )

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
2x3@143lps
3x3@165lbs

BSS ( switched from doing them with dumbells to smith machine ):
3x8@110lbs

CALF RAISES : 3x12@264lbs

ABS : 3x15 horizontal leg raises

Lower body strech routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 25, 2010, 04:32:45 pm

24 January 2010

Core work ( 3x25 twists , 3x15 leg raise&lower, 3x15 back raises )
Lower stretch routine.


25 January 2010

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35.
3x6 9'' single leg on box jumps.

2x4 SVJs : max ~25,75''
2x4 Dropstep jumps : max 27''
BOOOOOOOOOOOOOOO!
I guess jumping inside my home with an 8,5' ceiling is not my thing...

Im doing the 27'' DJs in a 2-weeks-on/1-week-off fashion , this is my off week , hoping to get some good jumps this wednesday ( bball practice ).
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 26, 2010, 02:55:37 pm

26 January 2010

BENCH PRESS 4x8@121lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on January 27, 2010, 01:47:22 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 27, 2010, 02:08:23 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.

lolz , thanks :D
Was some kind of light food poisoning or gastrenderitis.
im ok now , took 1 day off work, tons of sleep , overboiled rice and tea ;)

btw , i got so dehydrated , this moring i was ~180 instead of ~187. Couldnt help thinking how high id jump at that weight! LOLLLLLL
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on January 27, 2010, 02:41:46 pm
Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?

On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 29, 2010, 03:54:37 am
Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?

On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/

depth jump = drop from a box and jump back up
depth drop = drop from a box and absorb the landing
Title: Re: vag's journal : Age vs Vertical
Post by: vag on January 29, 2010, 02:28:37 pm

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on January 30, 2010, 06:26:55 am

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D



haha weird...!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 01, 2010, 02:00:21 pm

31 January 2010

BBall game

Last minute absences + in-game injuries left no substitutes for me.
Played all 40' of the game.
Deaddddd , im too old for that shit! :D



1 February 2010

Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine ( which is also picked from Kelly's articles ).
Did all exercises at the maximum suggested reps and difficulty progression.
Still too easy but its a great routine to do at off-days for glutes and abs activation

Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 02, 2010, 03:57:49 pm

2 February 2010

Weight at session : 189lbs

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35

Reactivity test ( in my house again , too cold outside , based on 120fps hangtime ):
1x4 SVJs    : ~25''
1x4  9'' DJs : ~24 1/4''
1x4 18'' DJs : ~24 1/4''
1x4 27'' DJs : ~24''

Bleh...

BENCH PRESS :
2x8@121lbs
2x5@143lbs

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
2x6@165lbs

BICEP CURLS : 3x8 , 35lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x10@88lbs

Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 05, 2010, 03:41:41 pm
3 February 2010

BBall training. Exhausting...


5 February 2010

Weight at session : 193lbs , WTF , hope it was today's overeating + some water...

Dynamic warmup 5'

3x4 27'' depth jumps : average 23'' , max 24''
DJs performance has regressed , im guessing its fatigue from too much BBall action recently.

SQUATS:
Of course i did MSEM after recent discussion, looking down my log/stats seems im the perfect candidate for them.
Been training ~1,5 year at 5x5 , stalled , reactivity kinda sucks, trying to transfer strength to power, need i say more?
Did the reps wrong though , i wanted to do 3x3 and somehow i got confused and did 2x4. Duh... No big deal though.
Rest between reps : ~45''
Rest between sets : ~5'
4x1@209lbs
4x1@231lbs
MSEM felt awesome , max effort , min fatigue!
Also, last heavy squating was 10 December , maxing at 1x4@242 , so im really happy with this one.

BSS ( at the smith machine ):
3x6@132lbs

CALF RAISES :
3x12@308lbs

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 05, 2010, 04:44:58 pm
nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 05, 2010, 06:14:07 pm
nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 05, 2010, 06:42:40 pm
nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.


ya, thats partly why im going to start blogging stuff, because when you say it on a forum in a post it can go unnoticed or skipped over.. i have like 50+ topics written down so far haha.

Quote
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...


nice, sounds good! ya i dont like speed squats much.. i only like them as a progression for learning REA/jump squats, after that, i dont think they are needed.
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on February 07, 2010, 10:56:58 pm
sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.

also vag, how heavy are you? are u able to dunk now?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 07, 2010, 11:01:08 pm
sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.

also vag, how heavy are you? are u able to dunk now?

check the blog section: http://www.adarq.org/forum/index.php?board=36.0

maximum strength effort method

edit: this is what i was telling you to do, MSEM, not that speed squat crap :F
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 08, 2010, 06:00:33 am

7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D


also vag, how heavy are you? are u able to dunk now?

~188lbs in the morning.
Of course i can dunk...
1 handed , 2 handed , pretty close to getting an off-the-backboard...
But the rim has to be set at 9'10'' LOLLLL :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 08, 2010, 06:03:02 am

7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D

sick man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 08, 2010, 03:27:18 pm

8 February 2010

BW at session : 190lbs

Dynamic warmup 5'

2x10 sec barefoot unilateral line hops , getting ~32.
2x10 sec barefoot bilateral line hops , getting ~45.

4x5 27'' depth jumps:
Average = 23 3/4'' , Best = 24 1/4''
Those felt great. Numbers were lower than what i felt when jumping though. Still , progress from last DJ session!

Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 09, 2010, 02:24:12 pm

9 February 2010

BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )

BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )

TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )

Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 09, 2010, 03:22:58 pm

9 February 2010

BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )

BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )

TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )

Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.


nice man..

btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.

http://theverticalsummit.com/viewtopic.php?t=3910&start=20

few days ago he PR'd on SVJ/RVJ/broad jump.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 09, 2010, 05:53:56 pm

btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.

http://theverticalsummit.com/viewtopic.php?t=3910&start=20

few days ago he PR'd on SVJ/RVJ/broad jump.

Yes , great link , perfect example ( 2nd perfect after your high freq shit! LOL ).
If we wanted to make a theoretical example about using MSEM/DJs to transit from stalled strength training to explosive training maintaining limit strength, it would be just like his!
I feel i have a lot of "shadowed" VJ gains from my fall/winter 5x5 block. Hopefully MSEM & DJs will bring it to surface.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 10, 2010, 04:35:41 pm

10 February 2010

Missed bball game coz of work. Thats good though , bball games are causing too much fatigue.
I'm expecting tomorrows DJs to be higher because of that missing fatigue.

Did Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 11, 2010, 04:30:57 pm

11 February 2010

Weight at session : 194 ( WTF??? )

Dynamic warmup 5'

2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''

Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.

Now comes the good stuff

SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!

BSS:
1x6@132
1x6@154
1x6@176 , PR !!!

Beast mode! :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 11, 2010, 05:06:54 pm

11 February 2010

Weight at session : 194 ( WTF??? )

Dynamic warmup 5'

2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''

Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.

Now comes the good stuff

SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!

BSS:
1x6@132
1x6@154
1x6@176 , PR !!!

Beast mode! :D



sick!

dj's have gone back up last two sessions also.. prior to hitting the singles they had been going down hehe.

beast mode ftw.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 15, 2010, 02:28:24 pm

15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 15, 2010, 03:52:23 pm

15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D



mostly CNS stim.. your dj's were dropping from the lack of max strength work.. the lack of max strength work was leaving you void of that potentiation/stim effect from session to session.. it's no coincidence that you PR'd 3(?) days ago in BSS/squat, and now you had a session like this. :)

last session you had basically "PR" level strength during MSEM, so CNS is firing alot better:
- neural arousal is higher
- explosive strength is rising
- max strength is rising
- confidence and focus are probably alot better now too, after the dj's started rising again
- the fact that you're doing MSEM is allowing your body/cns to focus entirely on gains in explosive strength.. in mod/high volume intense lifting, those gains can be hidden from constant fatigue, or they can be temporarily 'maladapting' to a 'slower' RFD force/time curve, which happens in most people, since for lifting heavy shit over and over causes shifts of the force/time curve to the right (less RFD).. unfortunately, 'temporarily' for most people training for performance gains, means chronic.

wERD!

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 17, 2010, 01:57:47 pm

17 February 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Tomorrow the weather is supposed to be good , if so ill go dunking...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 19, 2010, 12:15:24 pm

19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D



Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 19, 2010, 02:55:59 pm

19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D





nice man have a good time.

when you come back, keep implementing these things you've been doing and set some new PR's.

man i could never jump on a slippery court, that's rugged.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 19, 2010, 04:17:34 pm
nice man have a good time.
Thanks , hope all go great.

when you come back, keep implementing these things you've been doing and set some new PR's.
Sure thing , spring is coming , dunking time!
MSEM + PRs + hard dunks FTW :D


man i could never jump on a slippery court, that's rugged.
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 19, 2010, 04:28:52 pm
Quote
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.

ah, ya i still wouldnt be able to do that though.. when im dunking i dry my shoes with my hands so much, it's like OCD.

Quote
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...

sick, sounds like it was a very good session.
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on February 26, 2010, 03:47:29 pm
vids vids  ;D
looks like vert is gonna kick age's ass!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on February 28, 2010, 07:42:59 am

Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!


vids vids  ;D
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on February 28, 2010, 07:52:41 am

Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!


vids vids  ;D
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.


welcome back..

just managing fatigue better will go along way for you..

check out "the ratio technique", don't know if you saw that, i think i posted it after you left. that, for example, would be used to maintain max strength better during your plyo block (like you just did), since the idea of ratio is maintaining a quality while emphasizing another:

plyo block:

plyo/explosive stuff:stim = 2:1 or 3:1, depending, or rotating, but never a '0' for stim.

stim, aka max strength maintenance or improvement, without undue fatigue :)

pc man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 01, 2010, 04:18:31 pm

1 March 2010

9'8'' dunk session.
Weight at session : ~187lbs
Weather was ok , rather dry and not too cold , 12 Celsium degrees.

Session was good , i was getting up easy.
Didnt expect that after all that endurance oriented ski week.

http://www.youtube.com/watch?v=aArCZJYF68A
(dont forget to watch it in 720p )

At the end of the clip there is a miss that i think i was 11 to 11,5 inches above 9'8''
That is a 32'' to 32,5'' RVJ , with the ball in hands!!!

Good shit... :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 01, 2010, 05:17:44 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 01, 2010, 05:37:32 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 01, 2010, 05:55:22 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.


you can do a few things:

1. practice the 3-step runups AFTER your max jumps
2. rotate between 3-step and 2-step runups per-session
3. rotate between 3-step and 2-step runups, dedicating a session to each

i'd go with #1 & #2 right now.. go with #3 when you get better at the 3-step runups.

pc!
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on March 01, 2010, 08:20:20 pm
nicely done my man!

wished i could do it too haha.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 02, 2010, 03:07:26 pm

2 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Quads VERY sore , as if i did 5x5 squating.
Abs sore too.
Glutes , hams, calves perfect.

cowed thanks :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 03, 2010, 03:05:03 pm

3 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 04, 2010, 02:34:57 pm
4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

BW@session: ~188

BW squats :
10xnormal squats ( both legs down )
6xsingle leg on parallel height box
4xsingle leg on below parallel box
2xsingle leg with hand assisting
Full single leg BW SQUATS ( no hands assistance , MSEM style, rest between reps ~1' , rest between sets 5' ) :
3sets x 4 reps , 1 rep = 1 for each leg
Like allways on single leg drills , left leg is much stronger.
full single leg BW squat on left leg = ~90%
full single leg BW squat on left leg = ~100% , 1 out of 2 is failure.


3x8 single leg BW king-deadlifts

3x20 single leg calf raises
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 04, 2010, 11:59:13 pm

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

i feel your pain.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 05, 2010, 04:42:38 am

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

i feel your pain.

Yes , especially the rain part was very painful.
It was a great day , warm and dry , sun etc... It rained only for 5 minutes , when i was getting redy to go to the park.
Not even a heavy rain , just a little spray to ruin my session.
Today its sunny again , but now im sore from yesterday's workout  :-\
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 06, 2010, 09:48:42 am
6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 06, 2010, 04:00:56 pm
6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.


damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 06, 2010, 08:16:30 pm
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups. Those fluid jumps felt so good. The idea of having them constantly is sick!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 07, 2010, 03:11:56 am
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups.

ah..

Quote
Those fluid jumps felt so good. The idea of having them constantly is sick!

ya, nice.. feels so good when you get a nice powerful runup from 3-4 steps..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 07, 2010, 02:13:43 pm
About runups.
I am puting here 2 vids that are the dunks collections of last spring&summer.
Its interesting because you can see the runup change in time:
- The 4:3 videos are from April to July , i was weight training until end of May i think. I was doing Kelly's ultimate split , 3xweek using 5x5 all the time and no plyos at all. My bodyweight is ~187.
- The 16:9 videos are end of July and beginning of August , about 1,5 to 2 months without lifting , with extended dunking sessions every week and leaned down to ~175lbs.
You can clearly see the shift from dropsteps & 1-2 step jumps to full and mor explosive runups.
Im very interested on your comments/observations about my jumping form...

http://www.youtube.com/watch?v=aaeZHEeBFWY

http://www.youtube.com/watch?v=hmrI_7zfxOE
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 07, 2010, 09:21:46 pm
sup man, i looked at them a few times..

first vid, your legs look alot stronger, but your runups are shorter.

second vid, runups are longer, but legs look a bit weaker..

which vid are you jumping higher in? first?

combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.

what do you think ?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 08, 2010, 05:00:15 am
sup man, i looked at them a few times..

first vid, your legs look alot stronger, but your runups are shorter.

second vid, runups are longer, but legs look a bit weaker..

which vid are you jumping higher in? first?

combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.

what do you think ?

They are mixed videos , there exist dunks from the  same sessions in both of them.
The only way to recognise which was 'later' is the format , early summer is 4:3 , deep summer 16:9
But indeed as time progressed away from gym i was getting springier/leaner but weaker.
I think the best jumps where somewhere in the middle. ~1month without lifting.
This is where you can see a few jumps that are both powerfull and with longer runup.

At this time ( june 2009 ) i have touched that 9'10'' rim  9'' lower on my hand. I thought back then that it was 9'11,5'' so i thought i could jump 33,5''.
1 week after i was at 2 different gyms , and it was the only time ever i could get my wrist to the rim, consistently. That was actualy 33'' which is my PR, but thinking my PR was 33,5'' i didnt record those as PR in my mind.
Then i remeasured the 9'10'' rim and changed my PR to 32'' , forgeting i had those 33'' legit jumps in the middle.

Conclusion #1 : Im reajusting my RVJ PR to 33'' Hurrayyyyyy!
Conclusion #2 : My best jumps are when i combine strength with reactivity ( no shit!!! ).
Conclusion #3 : Fuck it all , spinach is like roids , gonna gain 55inches in 3 weeks! :D :D :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 08, 2010, 05:08:01 am
sup man, i looked at them a few times..

first vid, your legs look alot stronger, but your runups are shorter.

second vid, runups are longer, but legs look a bit weaker..

which vid are you jumping higher in? first?

combine that strength with a further runup, via practice or whatever, and these jumps should eclipse those.

what do you think ?

They are mixed videos , there exist dunks from the  same sessions in both of them.
The only way to recognise which was 'later' is the format , early summer is 4:3 , deep summer 16:9
But indeed as time progressed away from gym i was getting springier/leaner but weaker.
I think the best jumps where somewhere in the middle. ~1month without lifting.
This is where you can see a few jumps that are both powerfull and with longer runup.


ah.. ya i was thoroughly confused at times, watching those..

Quote

At this time ( june 2009 ) i have touched that 9'10'' rim  9'' lower on my hand. I thought back then that it was 9'11,5'' so i thought i could jump 33,5''.
1 week after i was at 2 different gyms , and it was the only time ever i could get my wrist to the rim, consistently. That was actualy 33'' which is my PR, but thinking my PR was 33,5'' i didnt record those as PR in my mind.
Then i remeasured the 9'10'' rim and changed my PR to 32'' , forgeting i had those 33'' legit jumps in the middle.

Conclusion #1 : Im reajusting my RVJ PR to 33'' Hurrayyyyyy!

hah nice..

Quote
Conclusion #2 : My best jumps are when i combine strength with reactivity ( no shit!!! ).

yup, both qualities should be improved!@$@!

:)

Quote
Conclusion #3 : Fuck it all , spinach is like roids , gonna gain 55inches in 3 weeks! :D :D :D

hah.. interesting stuff though right?

i've had people dose up like crazy and PR on jumps/lifts, but no one could eat 2 lb a day for more than 2 weeks.. burn out city.

i'm going to try and eat one bag a day consistently, pretty much every day.. better than nothing.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 08, 2010, 02:54:49 pm
7 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.


8 March 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

That 7DVJC turns out to be really good. Well , i expected nothing less from Kelly...
Interesting part is that the more often i do it , the better it feels. Great abs/butts activation.


Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 09, 2010, 03:12:41 pm

9 March 2010

Weight@session : ~187lbs

Dynamic warmup 5'
Lateral line hops 3x10sec
1x5 18'' depth jumps for stimulation.

5 mins rest.

10' rim jumps:
1x5 SVJs : ~26''
2x5 RVJs : ~30,5'' , runups felt a little better, but not a lot.

Then i tried some dunks, again runup + height the same stalled feeling and result.
And then i tried to use my left hand to dunk , ive never done that before since im right-handed and it feels much more natural with my right hand.
And... BOOOOOOOOOOM!!!!
- Grip is 10 times stronger , i can easily palm the ball constantly when i have to really try with right!
- The rotation at takeoff feels much more natural and fluid.
- That boosted my confidence too and suddently my 3-step runups were better than ever.

Got probably my 2 best runup-jump-dunk's ever!!!

http://www.youtube.com/watch?v=XhAqlMFSRiw

Awesome shit! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 09, 2010, 03:58:30 pm
haha nice!

ya, LR + left hand goes better together.. especially since most people have some rotation going on.

i sucked at LR + left though..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 11, 2010, 02:53:13 pm

11 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Work and life prevented my from going to the gym this week too. :/
Its been a month since last weight training , hope i can make it next week!

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 11, 2010, 08:25:51 pm

11 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Work and life prevented my from going to the gym this week too. :/
Its been a month since last weight training , hope i can make it next week!



ya i was wondering what was up!

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 12, 2010, 08:28:35 am

Planing my next routine(s):

I think i want to go back to traditional strength training for a while.
Want to add some limit strength and mass, i felt much better when bulked than now.
Also reviewing my whole journal , i think the best jumps where at the peak of the strength training cycle , when i was ~200lbs and ~19%bodyfat.

Anyway , the big picture is:

2 Cycles of traditional strength training ( like 5weeks+1week unloading )
That would be like ~12 weeks , until mid June that is.
Then turn it to reactive + squating MSEM for strength maintenance till September.

Strength cycle will be like:
Day1:
Squat 5x5
Romanian deadlift 3x8
Calves 3x12
Lat pulldowns

Day2:
Squat 5RM ( or maybe MSEM?)
BSS 3x8
Calves 3x12
Bench

Plyos = a dunk session before the heavy squats ( day 1 ) and possibly some DJs or RVJs before day2.
Also some cardio ( including  sprints ) on off days.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 13, 2010, 06:54:17 am

13 March 2010

Vertical jump testing

Weight : ~187
Jumping on concrete , rim jumps at 9'10'' and 10' rims.
Ideal conditions , 15 degrees+sun.

Dynamic warmup 10'
Bunch of low/mid effort jumps.

1x5 SVJs : average 26+'' , max 27''

5x5 DLRVJs : average ~31+'' , max 32''

Verified that i get like 1'' higher with left hand , feels much more efortless and coordinated too.
30'' was peace of cake , 31'' was rather easy too.
Got my max 32'' in many jumps, wasnt just the 1-2 great jumps you get at some sessions.
32'' ( 10'7'' ) was right there, consistency! :D

That was final session chasing PRs, thats where i am currently , going back to training now.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 13, 2010, 07:28:11 am

13 March 2010

Vertical jump testing

Weight : ~187
Jumping on concrete , rim jumps at 9'10'' and 10' rims.
Ideal conditions , 15 degrees+sun.

Dynamic warmup 10'
Bunch of low/mid effort jumps.

1x5 SVJs : average 26+'' , max 27''

5x5 DLRVJs : average ~31+'' , max 32''

Verified that i get like 1'' higher with left hand , feels much more efortless and coordinated too.
30'' was peace of cake , 31'' was rather easy too.
Got my max 32'' in many jumps, wasnt just the 1-2 great jumps you get at some sessions.
32'' ( 10'7'' ) was right there, consistency! :D

nice nice, keep it up.

Quote
That was final session chasing PRs, thats where i am currently , going back to training now.

what did you mean by "final session chasing PR's"?

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 13, 2010, 07:49:20 am

That was final session chasing PRs, thats where i am currently , going back to training now.

what did you mean by "final session chasing PR's"?

pc

I meant that it felt like i cant do better currently.
All latest sessions had some kind of "excuse"
Too cold , humidity , wet court , soreness , fucked up runups , not feeling it bla bla bla.
So i kept chasing a good session, to see where my max RVJ/SVJs are.
This one was perfect, felt good , coordinated , feeling all jumps as maximal etc
So thats what i meant "final" session, entering a strength training cycle i expect my jumps to drop for a while...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 13, 2010, 08:36:43 am

That was final session chasing PRs, thats where i am currently , going back to training now.

what did you mean by "final session chasing PR's"?

pc

I meant that it felt like i cant do better currently.
All latest sessions had some kind of "excuse"
Too cold , humidity , wet court , soreness , fucked up runups , not feeling it bla bla bla.
So i kept chasing a good session, to see where my max RVJ/SVJs are.
This one was perfect, felt good , coordinated , feeling all jumps as maximal etc
So thats what i meant "final" session, entering a strength training cycle i expect my jumps to drop for a while...

ah..
Title: Re: vag's journal : Age vs Vertical
Post by: piR on March 13, 2010, 10:08:29 am
Well you don't want to stop chasing PR's, you can stop testing a lot, but you still want to be aiming for PR's
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 13, 2010, 10:24:45 am
Well you don't want to stop chasing PR's, you can stop testing a lot, but you still want to be aiming for PR's

Yes , thats what i meant, i'll still be doing max jumps , i meant i finally got a session that felt like a true max one.
Wrong phrasing i guess. Correct phrasing would be that this was the final session of a "testing a lot" series...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 14, 2010, 08:09:17 am

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking! :(

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 14, 2010, 08:14:30 am

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking! :(



ya man, I shrink very fast too when I stop lifting.

you didn't lose too much though, so that's good.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on March 15, 2010, 02:54:39 pm

14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking! :(



You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.

No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 15, 2010, 03:20:54 pm

You jump damn high for having 17.5%. My lack of jumping ability is well documented/explained on my log but if you're right about your bf estimate, I have a little more LBM and half as much fat as you (150#/33# vs 153#/17#) but my jumps are no better than yours and are actually probably an inch or so shorter.

No real point there, just sayin' good work. If you lean out a little while maintaining strength I bet you'd go through the roof.

Haha , thanks! :D
That bf% is just an estimation though , from the site Kelly suggests : http://home.fuse.net/clymer/bmi/
I just keep updating it just as a reference because thats the online estimator that i used from the beginning.
I also have a bodyfat measuring scale that says im ~15%. Thats how i feel and look too.
As for jumping , i think its because i have much stronger and bigger legs than upper body.
My chest and shoulders are more or less weak , back and arms are fair , but quads and calves are very big and strong , naturally.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 15, 2010, 05:57:09 pm

15 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 17, 2010, 04:35:45 pm

17 March 2010

Back to the gym , yesssssssssss! :D

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
6x165
6x176
6x187
6x187

BSS:
8x88
8x110

STANDING CALVE RAISES:
12x198
12x242
12x264

Wanted to do some push/pull shit too but got too fatigued and left.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 18, 2010, 03:59:00 pm

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 18, 2010, 04:27:18 pm

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 18, 2010, 04:56:06 pm

18 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.


Word!
I forgot the abductors , those are sore too , i could feel them tightening even during workout!
Anyway , thats what happens when you havent squated for long time, its all fine , hope to be ok by saturday...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 22, 2010, 06:53:29 pm
22 March 2010

After 4 days of soreness i finally felt ok today.

VJ testing / dunk session.
Weight@session : ~188
Weather is getting warmer and warmer , tonight it was 18' Celsium and dry, very nice.

1x4 SVJ : ~27''
1x4 RVJ : ~32''
4x5 9'8'' dunks :
Great shit , runup-plant-takeoff sequence felt even better. I felt really springy and explosive.
I got the best power dunks ive ever done there, i kept smiling wide watching the vids.
Not gonna make a mix of those yet , but ill upload some pics tomorrow.

On the bad side , it didnt last:
On the RVJ set and the first 2 dunk sets i was flying but then i had a sudden drop of ~3'' and shins started hurting at takeoff so although i didnt feel tired i stoped and left...
Well, i got 12 consecutive high quality jumps ( all above 31'' ) , not bad...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 22, 2010, 07:18:01 pm
good work man!

you will set some nice PR's after this cycle, i'm sure of it.

can't wait!@$@!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 23, 2010, 03:16:24 pm
Pic from yesterday's session.
This is probably the best dunk-jump ive ever done.
After careful examination, i think this jump is above 32'' , it call it a legit 32,5''.

(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_03_23-power_dunk_295cm.jpg)

Ball = 10''
Wrist = 8'' below max reach
Max reach = 7'11''
Rim = 9'8'' at the front bent part
Distortion is normalizable from the backboard lines.
32'' = 3'' below wrist , looks like 3'' to 4'' to me... open to hear corrections though! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 23, 2010, 04:20:30 pm
nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.

definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 23, 2010, 04:40:57 pm
nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.

definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.

peace man

Yes , distortion sucks! But if i move it faraway sound is not so loud.
I threw it down pretty hard , ill wait a few more sessions and then put a nice mix so youll see it later ;)

23 March 2010

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
Style was like the half squats , neutral feet etc but i was going down lower than 1/2 squat , all reps were ~parallel.

BSS:
6x110
6x154
6x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x308
12x330 ( equals PR )

Beast mode session , strength bounced up unexpectedly!!!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 23, 2010, 08:23:01 pm
Quote
Beast mode session , strength bounced up unexpectedly!!!

sick!!!

nice w/o.
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on March 24, 2010, 05:58:12 am
wow those standing calf raises are insane man, i'm guessing you did them on smith machine

if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 24, 2010, 06:18:39 am
wow those standing calf raises are insane man, i'm guessing you did them on smith machine

if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane

I dont know what the fuck is wrong with my calves , i cant stop PRing.
They were strong always , but last year i would struggle at ~12x130lbs.
Funny thing is i feel i can add even more but there is no room for the weights !!!
The machine is just like that one ( its also used for some kind of disgusting squats! LOL )

(http://www.boxing-gear.com/acatalog/516gm.jpg)
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on March 24, 2010, 06:20:30 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 24, 2010, 06:27:45 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 24, 2010, 06:52:40 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D

I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.

some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/

pc man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 24, 2010, 07:07:45 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D

I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.

some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/

pc man

Thanks , very interesting/helpful.
It seems like my body adapted though.
I used to get them all the time, now ( last 2 years ) i only get them if i do too much ( like 40-50 dunk attempts on concrete ) , and they are much "lighter" too , next day im fine. I also get them if i try max SLRVJs, but thats expected (bad technique/coordination from seldom doing them + bigger load = sure pain ).
Anyway , through time i remember having shin splints often while almost noone else had them , but i never had a knee problem while everybody had some , so i was always like "shut the fuck up , its just shins , it will pass! :D"
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 24, 2010, 07:12:03 am
ah, i was the exact opposite from a young age through college: knees problems but no shin problems..

then during my RVJ mission i caught shin splints quite a few times, never had them before that.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 26, 2010, 03:34:32 pm
26 March 2010

Got greedy and went jumping/dunking again!

Weight@session : ~192

Dynamic warmup 5'
Bunch of low/mid effort jumps

1x4 SVJs : average = max = 27''
3x4 RVJs : average = max = 31''
SVJs were great but RVJs not , didnt feel that springy/explosive thing of last sessions.
That made me decide not to try dunking, and i left the park.

Then , although not planned , i decided to go hit a few squat sets:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
4x1@253lbs

Did them "traditionaly" , wide stance , toes pointed a bit outwards and going as deep as possible.
209 was light as a feather , i was almost doing them explosively , reduced reps break to 30'' coz they were too easy!
231 was unexpectedly light too , going ass to grass without problem.
253 was better form than ever too , could only go to parallel though , i was afraid if i went lower id fail.
I think thats a PR effort , last best was same weight , MSEM , but 3x1.

Awesomeness , again! :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 28, 2010, 12:50:30 pm

28 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Hoping that Friday's MSEM + 3 days rest will bring some good jumping tomorrow...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 29, 2010, 06:29:39 pm

29 March 2010

Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.

Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.

And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 29, 2010, 11:15:02 pm

29 March 2010

Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.

Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.

And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...


damn nice, that's ALOT of jumps before dropping off.. good stuff.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 30, 2010, 04:02:21 pm

30 March 2010

BENCH PRESS : 4x6@132lbs
WIDE GRIP LAT PULL : 4x6@154lbs
TRICEP PULL DOWN ( ROPE ) : 3x12@66lbs
BICEP DB CURLS : 3x10@29lbs( each hand )

And my newest video ( from yesterday's session ):
http://www.youtube.com/watch?v=_F-kBkdiZiw
Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on March 30, 2010, 06:03:49 pm
An all-missed attempts dunk session. Classic.
I had countless of those. Damn, those are frustrating for sure. The important thing is to bounce back though, in every sense.
I know you will, and soon.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 31, 2010, 04:08:48 pm

31 March 2010

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
2x6@187lbs
2x6@209lbs

BSS:
8x110
8x154
8x176 ( PR , previous was 6x176 )

STANDING CALVE RAISES:
12x264
12x330 ( equals previous PR )
10x352 ( shits on previous PR , GRAWWWWWRRRRRRRRRRGGGHHHH !!! )

Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on March 31, 2010, 06:45:38 pm
strooooong BSS man!

awesome.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on March 31, 2010, 06:47:55 pm
strooooong BSS man!

awesome.

ya that bss is good stuff.. almost over BW for reps now.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on March 31, 2010, 06:50:29 pm
strooooong BSS man!

awesome.

Yes, thanks!
Seems i am at my best strength levels ever. And i just started a strength cycle.
I am stronger ( at least i get better lifts ) from ending last strength cycle in December , i was ~200lbs then and i am ~187 now.
It looks like its gonna work good this time...
Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on March 31, 2010, 07:00:58 pm
this sounds really good man.
can't wait for a new dunk session vid
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 01, 2010, 04:09:57 pm

1 April 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS : i feel soreness at hamstrings , glutes and calves , not at all at quads. That's gotta be good! :D



this sounds really good man.
can't wait for a new dunk session vid

http://www.youtube.com/watch?v=DfLi95ysgn4
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 05, 2010, 12:56:03 pm
5 April 2010

Jumping/dunking session, after 4 days of doing nothing but eat , drink and sleep.
Jumping on concrete, afternoon , 18' Celsium + sun.
Bodyweight@session ~191lbs.
Was wearing my hyperdunks as an experiment, have been jumping only in my frees for months.
I sure feel better/light on my feet in frees , but the RVJ plants were much more stable/stiff with hyperdunks.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 26,5''
2x4 RVJs : avg = max = 31,5''
~10 dunk attempts at 9'8''

-SVJs were not as powerfull as last time , dont know if it was the shoes or... ???

-RVJs were ok ,  I was trying to focus on accelerating during runup.
I think that i cant get max rim jumps on that low rim , can only achieve them while trying to dunk.
Wanted to do rim jumps on 10' but all rims were taken!  :-\

-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 05, 2010, 01:33:13 pm
-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.

nice!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 06, 2010, 04:07:38 pm

6 April 2010

Weight@session : 190

BENCH PRESS :
1x8@121 ( +2 reps , -11lbs )
1x6@132 (  same )
1x4@143 ( -2 reps , +11lbs )
1x8@121 ( +2 reps , -11 lbs )

WIDE GRIP LAT PULL :
1x8@132 ( +2 reps , -22 lbs )
1x8@154 ( +2 reps )
1x6@176 ( +22 lbs )
1x8@143 ( +2 reps , -11 lbs )

BICEP DB CURLS : 3x10@35lbs( each hand ) , ( +6lbs per hand in all sets )

TRICEP PULL DOWN ( ROPE ) :
1x12@55 ( -11lbs )
1x12@66 ( same )
1x12@77 ( +11lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

Gonna keep Kelly's "money-set" style in upper workout , building up for a maximal 3d of 4 sets in combound moves.
Also reduced breaks from ~3/3,5 to ~2/2,5 minutes between sets.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 09, 2010, 04:10:53 pm
9 April 2010

JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!!  :-\

WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs

BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative
Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on April 09, 2010, 05:46:47 pm
9 April 2010

JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!!  :-\

WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs

BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative


Congrats for your new PR!
Bionic calves!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 10, 2010, 05:12:11 am
Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.


Congrats for your new PR!
Bionic calves!

LOL , thanks man... And they are not even too big , something's gotta be wrong with them :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 12, 2010, 03:27:08 pm

12 April 2010

Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good! :D

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )

WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 14, 2010, 01:05:20 pm

13 April 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.


14 April 2010

Basketball training.
Back to the court after ~2,5 months , went much better than i thought.
Those consecutive dunk sessions must have improved my anaerobic endurance.
I did a few jumps , in a fatigued state , also quads were feeling tight.
I was happy to get ~26,5'' SVJ , ~31''RVJ. I also got 2 rim grabs in-game , jumping for rebound.

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 15, 2010, 03:34:12 pm
15 April 2010

Weight@session: ~193,5lbs

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.

BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )

STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH :D :D :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 15, 2010, 04:05:48 pm
nice work man!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on April 15, 2010, 05:47:04 pm
nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 16, 2010, 04:39:06 am
Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.

nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff

If it was at the gym id agree , but those sessions were all on concrete.
Joints get too tight/achy after, dont forget my age.
Since im getting back to the basketball team , ill try to go with 1 jumping session (concrete) + 1 bball training (wood) per week.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 19, 2010, 04:48:22 pm

19 April 2010

Weight@session: ~194

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@264lbs ( PR !!!!! )
231 was flawless , ATG.
264 : First time ever i lifted that weight. Form was not perfect for sure. Depth was about parallel but i was going up reeeeealy slow , last rep i did a goodmorning too.
Each of the 3 reps felt like 1RM, pretty close to failure.


WIDE GRIP LAT PULL :
1x8@132 ( +11lbs )
1x6@165 ( +11lbs )
1x5@187 ( -1 rep , +11lbs )
1x8@154

BENCH PRESS :
1x8@132 ( +11lbs )
1x5@143
1x3@158.5 ( -1rep , +4,5lbs )
1x8@132 ( -2 reps , +11 lbs )

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 19, 2010, 05:00:50 pm
damn you hit 3 singles with your PR? sick..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 19, 2010, 05:15:33 pm
damn you hit 3 singles with your PR? sick..

Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 19, 2010, 05:21:07 pm
damn you hit 3 singles with your PR? sick..

Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked! :D


fuckkkkkk!!!! nicE!!!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 21, 2010, 03:00:08 pm

21 April 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 24, 2010, 10:04:33 am
24 April 2010

Wight@session : ~192.5

Dynamic warmup 10'
bunch of low-mid effort jumps

9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so...  :-\
Had 2 hard off-the-backboard misses, pretty sweet...

So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )

STANDING CALVE RAISES:
3x12@286



Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 24, 2010, 03:55:03 pm
bam, PR bam.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 24, 2010, 04:11:58 pm
bam, PR bam.

Oh yessssss...
Didnt plan to PR , as we talked. But 154 was sooo light that i was tempted.
Still cant believe i lifted 220 on one leg! Crazy shit , remember early this year ? i started BSS with 18lbs dumbells and you were "wtf , was that typo"? LOL
CNS fatigued bad though , 20+ max jumps + MSEM squats @95% + MSEM BSS PR realy pushed it...
Gonna sleep like 10 hrs tonight! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 24, 2010, 04:16:36 pm
bam, PR bam.

Oh yessssss...
Didnt plan to PR , as we talked. But 154 was sooo light that i was tempted.
Still cant believe i lifted 220 on one leg! Crazy shit , remember early this year ? i started BSS with 18lbs dumbells and you were "wtf , was that typo"? LOL

lol!!!! i remember that.


Quote
CNS fatigued bad though , 20+ max jumps + MSEM squats @95% + MSEM BSS PR realy pushed it...
Gonna sleep like 10 hrs tonight! :D


ya, i told you not to go MAX, but whatever.. you will be fine by tuesday!

contrast showers, good amount of sleep, adequate calorie intake = fine by tuesday.. the volume wasn't there to cause 3+ days of fatigue.

pc!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 26, 2010, 01:50:44 pm

Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss! :D

Rim = 9'10''
Wrist = 8'' above     ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me

(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_04_24_off_backboard_miss1.jpg)

25 April 2010
My usual lower body stretch routine.


26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 26, 2010, 02:24:30 pm

Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss! :D

Rim = 9'10''
Wrist = 8'' above     ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me

(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_04_24_off_backboard_miss1.jpg)

25 April 2010
My usual lower body stretch routine.


26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.



nice pic
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on April 26, 2010, 03:38:16 pm
Yeah, that's sick man, who cares if you missed? Gettin' up is good. Plus, looks like it's going in in the pic, could have fooled all of us  ;).
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 26, 2010, 05:38:08 pm
Yeah, that's sick man, who cares if you missed? Gettin' up is good. Plus, looks like it's going in in the pic, could have fooled all of us  ;).

Thanks man.
That was the peak of the jump , thats why i posted this. Next frame , although i am starting to descend there, is even more fooling : i have my wrist turned down the rim, it looks like impossible to miss it. But it backrimed, LOL And it happened 2 times , 2 absolutely identical jumps and misses! Crazy...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 27, 2010, 05:40:52 pm

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on April 27, 2010, 05:52:02 pm

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D



BAM

BAM

MOTHER FUCKIN BAM
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 28, 2010, 08:40:56 am

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D



BAM

BAM

MOTHER FUCKIN BAM

On a sidenote , i did a few SVJs too yesterday and they were about ~27''
Thats the biggest SVJ-RVJ gap i ever had ( 6'' ) , but i guess its the difference between a great wooden court and a dusty concrete one...

Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on April 28, 2010, 08:05:28 pm
Congrats with your vert PR man!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on April 28, 2010, 09:35:10 pm
10'8= dunking soon?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 29, 2010, 04:42:06 am
10'8= dunking soon?

Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':

8'' above rim : about 1/10  1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.

So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 29, 2010, 03:56:55 pm

29 April 2010

Weight@session : ~193.5

4x10sec bilateral line hops.
4x5 pogo jumps ( finaly started them , ankle stifness here i come )

WEIGHTS : unloading workout

SQUATS:
3x5@187lbs

BSS :
3x5@132lbs

STANDING CALVE RAISES:
3x12@242lbs

BENCH PRESS:
3x5@121lbs

WIDE GRIP LAT PULLDOWN:
3x5@143lbs

Cant believe how fresh i felt at the end and how perfect form was , just backing off a bit on weight/volume.

Title: Re: vag's journal : Age vs Vertical
Post by: lamp on April 29, 2010, 04:02:24 pm
congrats on the pr man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on April 29, 2010, 07:01:24 pm
congrats on the pr man

It was a PR tie actualy. Thats what i mean when i say "equals PR" , i just realise that its not so clear! LOL
But it did feel like a PR coz i havent jumped 33'' from last June, i kept plateauing at 32'' , 1 damn year!
Thanks anyway... ;)
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on April 30, 2010, 05:27:32 am
keep it going man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 01, 2010, 05:26:09 am
keep it going man

Thanks man , you too!!!


1 May 2010

Body measurements
After 6 weeks of bulking + 1 week of unloading/undereating.

Comparison with last measurements right before starting to bulk , March 14.

Weight ( in the morning ) :  ~188 , ( +5lbs )
Waist ( navel level , loose) : ~35,25'' , ( +0,25'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~25,8'' , ( +1'' )
Hips ( middle of butt , loose ) : ~41,3'' , ( +1,6'' )
Biceps ( flexed ) : ~15,5'' , ( +0,3'' )
Calves : 14,8'' , ( +0,5'' )

Bodyfat estimation (online calculator) : ~17,3% ( -0,2% )
Bodyfat estimation (BF measuring scale) : ~16%

Green/Red = comparison with previous measurements , green = positive , red = negative

Wow , every size measurement went UP and bodyfat actually decreased.
Only 1/4'' increase in waist while adding 5 "clean" lbs ( last week , before deloading , i was ~191.5 in the morning. So this 188 is "clean" , no water ).
Very impressed , bulking cycle went great... :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 02, 2010, 01:13:19 pm
2 May 2010

Vertical jump testing / dunk session.
Jumping on concrete , 9'10'' rim , 25' celsium , sunny.
Weight@session : 193.5

Warmup as usual :  dynamic warmup 5-10' , bunch of low/mid effort jumps.

2x4 SVJs : avg = 26'' , 3-4 jumps at 27''
2x4 RVJs : avg = 31'' , 2 jumps at 31,5''
3*5 dunk attempts : 0/15. Cant palm the damn ball anymore and im not getting high enough for 2-handers.

Meh...   :-\

Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 02, 2010, 01:32:42 pm
10'8= dunking soon?

Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':

8'' above rim : about 1/10  1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.

So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...


ok, i get 10ft 7, so i want 3 more inches!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 02, 2010, 03:59:11 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 02, 2010, 04:39:19 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 02, 2010, 05:42:42 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?

The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6  with MSEM 4x3 or 3x4

Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).



Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 03, 2010, 04:31:37 am
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?

The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6  with MSEM 4x3 or 3x4

Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).





ya that's my bad.. i wasn't focusing, i misread it. Yup, definitely strength -> power (strength maintenance)

that should be good man, the BSS will give u that needed volume for the glutes.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 03, 2010, 04:51:12 am

My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.

Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of  8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.

So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again  :-\

Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )

Better? :D


DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 03, 2010, 06:31:58 am

My plan-change thoughts were also inspired by "the ratio technique" blog entry.
I studied it again though , so i see i must not eliminate high volume yet , the transition must be different.
Im not sure i have it right in my mind though.

Thats how i have them in my mind :
hypertrophy = high volume-heavy load , 4x6 that i was doing falls here too , could be even higher like sets of  8.
power = lighter weight , explosive lifting , such as jump squats , REA squats , cleans etc
stim = MSEM.

So if that categorising is correct , my last block was like (6:0:0) hypertrophy-power-stim
And i took it straight to stim now , close to (0:0:6)
Uhmmmm... Looks like that plan that i was thinking of doing would be a disaster. No strength , no power , just stim. A little nice peak in the beginning and then bye-bye , i would set myself on a yo-yo route again  :-\

Seems like I must do something like 3:2:1 ( 3 weeks 4x6 , 2 weeks REA squats , 1 week of MSEM )

Better? :D

ya thats why i was confused, i mentioned volume day i remember.. or was that in another person's journal..

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..




so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Quote
DUH!!! I just pressed "Post" and i got notified you replied while i was typing this!
And you said the 3x8 BSS covers volume? So that block would be indeed a good transition?
Duh , now my mind is blown , TILT! :D


haha!

well ya the BSS 3x8 is some pretty hard volume if you're going really close to those 8RM's.. that'd hammer glutes pretty hard.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 03, 2010, 08:04:22 am

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..

so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Awesome, thanks a lot man!!!

Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!

Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

So it would go like :

strength block: 2:1:0 <---- 2 repetitions ,   6 weeks
explosive block: 1:2:0 <--- 1 repetition ,     3 weeks
msem block: 0:0:2-3 <----- 1 repetitions ,    2 weeks

Strength workout  = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves

Finalised? :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 03, 2010, 02:47:04 pm

well, i do it by workout in that article, so your ratio would be more like:

strength:explosive:msem

strength block: 3:1:0 <- 3 weeks
explosive block: 1:2:0 <- 2 weeks
msem block: 0:0:2 <- 1 week

the block you listed is real small, but you get the idea.. strength block isn't just 3 weeks of strength, you'd do 3 strength workouts, then an explosive, then go back to repeating.. you would probably get through 1.5-2 rotations of that.

explosive block would still have strength maintenance, every 3rd workout.. so u'd do 2 explosive workouts (REA) then a strength one, then repeat..

msem block would just be purely singles/msem..

it's tough fitting the interval so small, well it isn't but it looks odd.. the idea of ratio is to not just do something for 3 weeks, then another for 2, etc.. there's always some kind of maintenance going on for each interval.. maintenance of the previous block or prep for the next one.. so there's always some kind of rotation going on..

so, going back to your previous block, it should have been like:

hypertrophy:strength:power = 3:1:1 for that hypertrophy phase..
hypertrophy:strength:power = 1:2:1 for that strength phase
hypertrophy:strength:power = 0:1:2-3 for that power phase

u see how it shifts pretty nice?

hope that helps...


Awesome, thanks a lot man!!!

Yeah , i didnt realise it was by workout , i thought it was by week , now i see the whole ratio pic better , i like!!!

Ok , im stopping gym for holidays at July 15 , so i have 11 weeks ahead
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

So it would go like :

strength block: 2:1:0 <---- 2 repetitions ,   6 weeks
explosive block: 1:2:0 <--- 1 repetition ,     3 weeks
msem block: 0:0:2-3 <----- 1 repetitions ,    2 weeks

Strength workout  = 4x6 squat , 3x8 BSS , 3x12 calves
Explosive workout = 4x5 DJs , 3x3 REA squat , 3x5-6 BSS , 3x10 calves
MSEM workout = 2x3x1 squat , 2x2x1 BSS , 3x8 calves

Finalised? :D



ya... there you go :)

see that looks good, from that we know you won't be neglecting strength/explosive.


im confused by this though, once again :)

Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 04, 2010, 05:11:35 am

im confused by this though, once again :)

Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 04, 2010, 05:40:50 am

im confused by this though, once again :)

Quote
Also , i am doing only 2 days per week , 1 upper - 1 lower , so every workout is a week. Ill be doing a 3RM squat the other ( upper body ) day.

why only 1 lower a week ? i mean, sometimes you might want to do 2, especially when you're doing a strength session and an explosive session consecutively.. i mean if you feel you'd do fine on that then it's all good.. you have to lifting stimuli per week so it is good, but just saying, sometimes you might want to do two lower body sessions.. PR's are pretty much all that matters though so :F

peace!

Agreed , i was thinking of that too , when explosive workouts come in , i might do 2 lower workouts a week, monitoring how i feel etc.
That way , i may be able to do 2 repetitions of the explosive block ( 1:2:0 ).
Good shit , thanks for the tips man!


np mang!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 04, 2010, 03:37:46 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


4 May 2010

Weight@session: ~191,5
Upper body + MSEM squats , not listed above.
Shitty workout , felt too numb. I dont get it , i slept 9hrs , ate damn good , much coffee as usual.
Maybe it was the post workout meal , i ate it 15' before workout and i ate too much too.

SQUATS:
MSEM : 4x1@254lbs , ~45sec rest between reps
They were more like half squats , 1-2'' above parallel. Felt that if i went deeper id fail.

BENCH PRESS :
1x6@132
1x5@143
1x5@143
1x15@99

WIDE GRIP LAT PULL :
1x6@154
1x6@154
1x6@165
1x15@110

BICEPS/TRICEPS : cancelled coz i was feeling weak and drained.

Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 04, 2010, 03:44:29 pm
sux..
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 04, 2010, 06:50:57 pm
definitely the huge meal 15' before, for sure.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 05, 2010, 10:08:02 pm
definitely the huge meal 15' before, for sure.

pc

ya, i usually wait 3 hr b4 jumping. 2hr b4 strength with lite meals
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 06, 2010, 04:09:56 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


6 May 2010

Weight@session: ~192,5
Lower body strength workout.
Started supplementing again , whey isolate + creatine monohydrate.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@209
1x6@220
1x6@220
Focus on form. Also on all warmup sets did 3'' pause ATG in each rep.

BSS :
1x8@154
1x8@165
1x8@176 ( 8rep PR tie )

CALVE RAISES:
1x12@264
1x12@330
1x12@374 ( PR tie )
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 06, 2010, 04:32:40 pm
i love how you're logging this, that's badass..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 07, 2010, 05:38:18 am
Talking about badass logs...

How about my 1,5 year week-by week log?

(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_05_training_log_pic.jpg)

admin-edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg

That shit owns everything i guess! :D
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 07, 2010, 05:53:10 am
Talking about badass logs...

How about my 1,5 year week-by week log?

(http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg)

admin-edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/log_sample.jpg

That shit owns everything i guess! :D

wow
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 07, 2010, 05:53:18 am
*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 07, 2010, 06:20:44 am
*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!

As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 105 was 6RM and 115 was 4RM

So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right! :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 07, 2010, 01:53:29 pm
*i bow to you*

data FTW.

im having a problem reading the dates, non-englishness.. but the worst is after the 4th deload, your progression started way too low (in regards to max squat/BW or max squat). Had you started out heavier, you might have reached a new peak, then everything would have been good.

what happened after that fourth deload?

Man , good eyes!!!
2nd deload = not deload , its the end of summer lifting , May 18 , next entry is September 17 , 4 months without lifting.
4th deload = same thing , December 9 to March 10 , 3 months no lifting.
My 2 big yoyos , with obvious strength loss , never again!!!

As for progress after 4th "deload" , what changed is :
Until then , 5RM squat was done in the upper body days, was just building up to 5RM, Then replaced that with MSEM , so the listed weights are actualy the heaviest of my 4x6 sets. You can see that the same time the MSEM graph appears, and it is equal or above with the previous 5RM's.
One more note : the 5RM squat is real , what i lifted. The 1RM is projected calculation. So some days i might lift heavier for 1-2 reps shorter , that doesnt show on the 5RM line but it shows on the 1RM estimation. Thats obvious on last workout before last deload , 5RM squat goes up from 105 to 115 but 1RM down from 130 to 129. Thats because 115 was 6RM and 115 was 4RM

So ya ,everything interesting in that graph and every suspicious graph behaviour, you got it right! :D



whew, im glad i got it right! hah

thats why journals/data tracking are so important, never again will you make that mistake.. vertical will defy age :)

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 08, 2010, 08:47:39 am

8 May 2010

Conditioning/recovery workout
Weight@session : ~193,5
Very sore from last workout , quads , butt , abductors and calves

-15' dynamic workout+light pace jog

-5 mins rest

-Interval sprints:
10x~80m sprints at ~60%
Dont know the distance exactly , but its more or less 80 , +-5
Starting every minute , it was ~20sec sprint , ~40 sec rest.

-5 mins rest

-Some mid-low effort jumps
-1x4 SVJs : ~26''
-2x4 RVJs : ~30''
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 10, 2010, 02:22:55 pm

10 May 2010

Basketball game.
My conditioning / basketball endurance is somewhere between  awfull and horrible!
I did only 2 RVJs to avoid fatigue , got 32'' at both, that was great because i didnt even have a proper warmup for max jumps , just shooting around and 2 medium effort RVJs before them.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 11, 2010, 03:23:36 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


11 May 2010

Weight@session: ~195
Upper body + MSEM squats , not listed above.


SQUATS:
MSEM :  , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@265 , ~2'' above parallel.

BENCH PRESS :
1x6@121 ( -11lbs )
1x5@143
1x5@154 ( +11lbs )
1x15@110 ( +11lbs )

WIDE GRIP LAT PULL :
The machine i usually do them was taken , the free one did not have a normal cable but a rubber one.
It felt like shit , 100% unnatural , i did 2x6@132 and canceled

BICEPS STANDING DB CURLS:
3x12@28,6 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@88

Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 12, 2010, 02:27:05 pm

12 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

- Note : as always , i forgot core and stretching again. Must do it more often...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 13, 2010, 01:57:37 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


13 May 2010

Weight@session: ~198. Stuffed with food & water , full of energy , feeling great!
Strength block A , 2nd strength workout.

SQUATS ( normal sets , not MSEM ):
1x6@209
1x6@220 , ( +11lbs )
1x6@231 , ( +11lbs )
1x6@242 , ( +22lbs , 6rep PR )
209 was ATG , 220 and 231 were parallel and 242 was 2'' above parallel.

BSS :
1x8@154
1x8@176 ( +11lbs , 8rep PR tie )
1x8@187 ( +11lbs , 8rep PR )

CALVE RAISES:
All the heavy plates were taken so i had to do 1-leg raises , each set was 12 reps each leg.
1x12@66 ( projected 2-leg load = 264lbs )
1x12@88 ( projected 2-leg load = 374lbs , PR tie )
1x10@110 ( too hard, form cracking down, projected 2-leg load = 418lbs, HUGE PR!!! )

Awesome workout , and i still feel fresh!

Green/red = differences from equal sets from previous same workout.
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on May 13, 2010, 02:08:48 pm
good numbers on those BSS man, i could never do them very well..
Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on May 13, 2010, 02:51:19 pm
Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.

once again: respect.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 13, 2010, 03:28:54 pm
good numbers on those BSS man, i could never do them very well..

Those x8 BSS series are killers.
I speak for personal experience.
Doing 8 reps with that load? insane.
that's a BIG PR.

once again: respect.

Thanks guys!
Note that i'm doing them on the smith machine, maybe that helps , i dont know.
But yeah , i cant believe i can do 8x187 now. It was a true 8RM though , rep 8 took like 5 seconds , i thought id never go up :D
Also note that i was 198 lbs at that session , so its only 0,95*BW. Equal load for someone weighting 160lbs would be ~150lbs.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 14, 2010, 05:37:19 am
Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 14, 2010, 06:00:55 am
Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

4x5 is good from 18, but, you havn't been doing dj's so at least 1 session at 2x5, then next session at 3x5, then hit 4x5.

REA i'd start around 30% just to get the form down, but you can go all the way up to 70%... you'll end up getting a good training effect from 40-50% imo.

for BSS, definitely go PAUSE at the bottom, that is a good exercise for the glutes.

be careful with the calf stuff when doing higher volume dj's (20 jumps), so start off like 1x8-12 and see how you feel.. If you feel fine, throw in the 3x8-12 with shorter rest intervals than you normally do.. Calf training can 'effect it negatively' if they are fatigued ya, but it doesn't sound like you are fatiguing them too much from the calf raises you do?


Quote
PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

I like this workout, but just go light on the calfs at the end.


Quote
Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

nah, when incorporating all those dj's, you don't need to go that route.. the calf raises at the end are simply for a tonic/blood flow effect in workouts like these, you definitely don't want to overstress the ankles, dj's take care of that.

if you weren't doing dj's, i'd say shorten rest intervals between sets and incorporate even higher rep sets..

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 14, 2010, 06:23:03 am

Niceee, thanks a lot man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 15, 2010, 08:44:42 am

14 May 2010
Just stretching.

15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 15, 2010, 04:48:05 pm

14 May 2010
Just stretching.

15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard! :D


as for the hip flexor, stretch it out NICE AND EZ after your bball/lifting sessions.. if you want to stretch it before, use a loaded stretch like a lunge hold for 30s, a few sets..

cool about the glutes, bss killed them huh.

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 16, 2010, 02:33:09 pm

16 May 2010

Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.

- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''

This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 16, 2010, 04:52:47 pm

16 May 2010

Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.

- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''

This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.


ya man i jump lower in pure darkness too.. it is a weird thing.. i can shoot fine/dribble fine etc, but i definitely have always lost some inches jumping at night with no lights..

good work on the SVJ's!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 17, 2010, 01:44:22 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


17 May 2010

Weight@session: ~197
Upper body + MSEM squats , not listed above.

Awesome workout , good form on every excercise and every set, feeling strong , felling fresh at the end.

SQUATS:
MSEM :  , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@275 , ~2'' above parallel  ( HUGE PR! Previous was 3x1@265 :D )

BENCH PRESS :
1x6@121
1x6@143 ( +1 rep )
1x5@158.5 ( +4,5lbs  , 5rep PR , all time PR is 3x165 )
1x15@114,4 ( +4,4lbs )

WIDE GRIP LAT PULL :
1x6@143 ( -11lbs )
1x6@165 ( +11lbs )
1x6@187 ( +22lbs , 6-rep PR , all time PR is 4x198 )
1x15@143 ( +33lbs )
Duh , i didnt remember well the load of the back-off set , that was too heavy , killed me!

BICEPS STANDING DB CURLS:
3x12@28,6 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
Hands dead from lat pulls & biceps , so i canceled this one!

WTF , PRs everywhere?!?!?!?!?!? :D :D :D

Green/red  = differences from equal sets from previous same workout.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 17, 2010, 01:50:42 pm
lol im cracking up, ridiculous.

great work my friend.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 17, 2010, 01:52:52 pm
lol im cracking up, ridiculous.

great work my friend.

Yeah , ridiculous , thanks man!!!
Cant wait to transform all that strength to power...
Gotta be patient!  :P
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 17, 2010, 09:23:54 pm
vag your journal is crazy and u havent even been on the irc that much.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 18, 2010, 02:50:47 am
vag your journal is crazy and u havent even been on the irc that much.

lol, how does journal correlate with irc?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 18, 2010, 04:49:45 am
vag your journal is crazy and u havent even been on the irc that much.

lol, how does journal correlate with irc?


he ate some spinach post workout, don't pay him any attention.

lulz.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 18, 2010, 03:13:16 pm

18 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 20, 2010, 01:39:28 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


20 May 2010

Weight@session: ~198.
Strength block A , Explosive workout.

2x5 18'' depth jumps

REA SQUATS :
3x4@99lbs.
That's ~35% 1RM. I did sets of 4 instead of 3, because 1st rep wouldnt be a "quality" one.
So it was 1st rep = get used to the movement , then 3 good reps.
Form was same with heavy squat , wide stance , toes pointed a little out , depth was more or less parallel.
Freefall was ok , transistion was as fast as i could , and i accelerated on my way up , would almost jump at the end.

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@154
1x5@176
1x5@198
Not having squated heavy before those boosted them , that 5x198 with pause was just challenging ( ! ).

CALVE RAISES:
1x12@264
1x12@330
1x12@330
Took those easy because of DJs.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 20, 2010, 05:12:16 pm
On a sidenote:
That thing bugging my right leg , that i said was hip flexor... maybe its the high part of rectus femoris or the high part of vastus lateralis.Cant really tell because it is not a constant bugging or a specific point, its a bugging area and i cant reproduce it at some specific position , it just appears ( the bugging ) at some weird angles.
I feel it when stretching hip flexor ( no shit! ) and i also felt it at DJs , when exploding up. Didnt really feel it in squats and BSS though. Oh , and it bugs when i wake up in the morning , probably the most ( wtf? ).
Weird shit... but not really annoying so no real worries yet...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 22, 2010, 12:16:15 pm

22 May 2010

I was ready for a jumping/dunking session , full of energy , caffeine etc , it was perfectly sunny and warm , and then a sudden storm came and fucked up my plans!  >:(
I had to do the workout in my house...

Weight@session : ~197
DOMS from last workout : mostly hamstrings (where did that come from? probably the pause BSS... ) , a little bit sore at glutes and calves.

- Dynamic warmup 10'
- 3x10 sec bilateral line hops.
- 2x4 SVJs : ~26''
- 3x5 18'' depth jumps , didnt measure those , but they felt great.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 24, 2010, 01:55:02 pm
24 May 2010

Vertical jump testing.
Jumping on concrete , 10' rim.
Weight@session : ~198

-10 mins dymanic warmup
-bunch of low/mid effort jumps.

-1x4 SVJs : last jump was 27'' , all other 26''
-1x4 1-step lead in DLRVJs : ~30,5''
-1x4 full runup DLRVJs : ~32''
-1x3 2-step lead in DLRVJs : ~31''
-1x2 full runup DLRVJs : ~30'' , 2'' performance drop , finish session.

SVJs 1-step and 2-steps felt great , happy with the achieved height too.
Full runup jumps ,  i felt like my legs had much more power than what i was able to put out:
In 1-step and 2-step jumps i felt like i was giving all i had , felt very smooth and fluid too. Full runups felt good until final plant and countermovement but take off was not fluid , i had to really try and push off , when that happens you never have good power output , i dont know if im describing it good but im sure you all know the feeling exactly.
But im happy that im getting 32'' at 198lbs and im complaining! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 24, 2010, 02:10:29 pm
that's some good jumping for your current weight... nice work.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 24, 2010, 02:44:26 pm
vag i formally challenge u to a race for 35 inches. im at 33, ur at 32. close enough   ;)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 24, 2010, 05:06:07 pm
vag i formally challenge u to a race for 35 inches. im at 33, ur at 32. close enough   ;)

Ill race you to 36... years old!!!
Hurry up kid , im there in 5 months ;) :P
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 24, 2010, 08:23:46 pm
haha u scared of me vag?  8)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 24, 2010, 09:34:43 pm
haha u scared of me vag?  8)

he'd spank you with a wooden paddle, respect ur elders.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 24, 2010, 09:49:09 pm
wtf is up with this respect your elders bizness?
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on May 25, 2010, 01:57:29 am
humility goes a long way, and also, sometimes poking fun isnt as easy to read as in real life...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 25, 2010, 02:15:37 am
humility goes a long way, and also, sometimes poking fun isnt as easy to read as in real life...

hah ya i was kidding though :)
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on May 25, 2010, 02:38:03 am
ya i know, but zgin din look like he caught it haha.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 25, 2010, 02:50:12 am
ya i know, but zgin din look like he caught it haha.

oh, hahaha..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 25, 2010, 04:17:39 am
LOLLLLLLLLLLLZZZ
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 25, 2010, 03:23:27 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


25 May 2010

Weight@session: ~197
Upper body workout, not listed above.

BENCH PRESS :
1x6@121
1x6@143
1x4@165 ( All time PR , previous was 3x165 )
1x12@121 ( -3 reps , +6,4lbs )

WIDE GRIP LAT PULL :
Again the machine was taken. GRRRRRR  >:(
3x5 pullups
1x15@110lbs , that rubber cable really sucks!

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@99 ( Rope pushdown PR )

Sweet workout again , hands workout was overkill , they're swollen now! :D

Green/red  = differences from equal sets from previous same workout.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 26, 2010, 02:23:17 pm

26 May 2010

Conditioning workout
Weight@session : ~200. LOL , PR , dont know if its good or bad though :D

- 15' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~60%
- 5 mins rest
- 7x80m sprints at ~60%
- Total 15 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                    : ~27''
- 1x3 1-step DLRVJs   : ~31'' , that's awesome , 10'6'' with just 1 step. Got it in all 3 jumps.
- 1x3 2-steps DLRVJs     : ~30'' , LOL , yes , those were all 1'' lower  :-\
- 1x3 full runup DLRVJs  : ~32'' , good shit.

Gonna keep this up , doing moderate volume sprints & jumps as often as i can.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 26, 2010, 04:17:03 pm
damn 200 lb wtf haha!

nice jumps @ 200!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 27, 2010, 03:11:38 am
damn 200 lb wtf haha!

nice jumps @ 200!

Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 27, 2010, 06:02:14 am
damn 200 lb wtf haha!

nice jumps @ 200!

Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%


18.5 bf%?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 27, 2010, 06:21:06 am
damn 200 lb wtf haha!

nice jumps @ 200!

Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%


18.5 bf%?

Thats an online calculator estimation , its not 100% accurate but im there more or less.
I was never lean anyway , never had a 6-pack , best i ever got was "4-pack" , BF ~12% at BW ~170 and age ~25.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 27, 2010, 03:15:08 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


27 May 2010

Weight@session: ~200
Strength block B, 1st strength workout.

SQUATS:
1x6@209
1x6@231 , ( +11lbs )
1x6@253 , ( +22lbs )
1x6@231 , ( -11lbs )
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
6x253 : 6-rep PR , projected 1RM PR (314) , and also 1RM/BW PR ( 161% )!!!

BSS :
1x8@154
1x8@187 ( +11lbs , 8rep PR tie )
1x6@209 ( +22lbs , guess what... PR! )

CALVE RAISES:
1x12@308
1x12@374 ( PR tie )
1x12@418 ( This is ridiculous! anyway...  PR! )

That was a damn hard workout , probably most hard workout i ever had , i was giving 100% all the time.
It was way too demanding , physically and mentally.
But seeing this page now turn green from PRs , i can say it was worth it! :D

Green/red = differences from equal sets from previous same workout.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on May 27, 2010, 03:27:01 pm
vag 4 president.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 27, 2010, 03:29:50 pm
vag 4 president.


ROFLLLLLLLLLLLLLLLLLLLLLLL
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on May 27, 2010, 04:29:51 pm
didnt get the joke...  :'(
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 29, 2010, 09:12:47 am
29 May 2010

Conditioning/recovery workout
Weight@session : 198

Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~27''
- 1x3 1-step DLRVJs   : ~29''
- 1x3 2-steps DLRVJs  : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though! :D

Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time! :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on May 31, 2010, 01:35:36 pm

31 May 2010

Conditioning/recovery workout
Weight@session : 197

- 15' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
Starting to see the difference is sprints: Feet are feeling lighter , i have much more breaths , feeling much more fresh at the end , feeling i can go much faster. Good shit.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x4 SVJs                  : ~27''
- 1x3 1-step DLRVJs   : ~32'' , 10'7'' in all 3 jumps!
- 1x3 2-steps DLRVJs  : ~32'' , 10'7'' in all 3 jumps!
- 2x4 full runup DLRVJs : mostly ~31'' , got only one jump at 31,5''

Weird! With those 32'' 1&2 step jumps i was sure i'd PR on max runup RVJ. But i didnt , couldnt even match that 32.
Maybe it was fatigue from the 20 sprints and the 6 consecutive 32'' jumps.

1 hour later:

"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 01, 2010, 05:11:20 am
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe

regardless, these numbers are good..

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 01, 2010, 05:29:58 am
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe

regardless, these numbers are good..

pc

To be honest , i think it was mostly psychological. When i hit 32'' with my first 1-step attempt , i got too hyped , i started thinking id PR , so when i tried the full runup jumps i was too stiff , thinking "PR PR PR" and i failed! :D
Anyway , im ok with those sessions. I dont really care what heights i get , as you see ive been jumping every 2 days , after 20 sprints too. Thats why im labeling  them "conditioning/recovery" workouts and not "vertical jump testing".
Im just trying to use some low/moderate volume little bit of everything. So those 1x3 jumping shit just keeps me in touch with max jumping but total volume is only 12 jumps. Sprints are also great but they are at 50-60% so they dont drain me , Kelly's 7DVJC is a great core+glutes routine but its light again...
So the main element of my training is still the weight room , im just trying to make me a bit more athletic without interfering with the big plan.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 01, 2010, 03:50:59 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


1 June 2010

Weight@session: ~199,5

Upper body workout , between STRENGTH BLOCK B - STRENGTH WORKOUTS 1 & 2 , not listed above.

BENCH PRESS :
1x6@121
1x6@143
1x5@165 ( +1 rep , all time PR , previous was last week's 4x165 )
1x13@121 ( +1 rep )

WIDE GRIP LAT PULL :
1x6@154 ( +11lbs )
1x6@176 ( +11lbs )
1x6@198 ( +11lbs , all time PR , previous was 4x198 )
1x15@132 ( - 11lbs )

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x12@35,2 each hand ( +2 reps )

TRICEPS PUSHDOWNS ( ROPE ) :
1x12@88
1x12@99
1x12@110 ( Rope pushdown PR )

Green/red  = differences from equal sets from previous same workout.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 02, 2010, 01:14:04 pm

2 June 2010

"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 03, 2010, 03:22:41 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


3 June 2010

Weight@session: ~201,5 , PR :D
Strength block B, 2nd strength workout.

SQUATS:
1x6@209
1x6@231
1x6@253 , ( equals PR )
1x6@231
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
I could have done 257,5 but i prefered to stay at the same weight and focus on form.

BSS :
1x8@176 ( +11lbs )
1x8@198 ( +11lbs , 8rep PR )
1x5@220 ( +11lbs , ZOMFG + PR )

CALVE RAISES:
1x15@308
1x15@330
1x15@374


End of bulking/strength training for this season.
Start of transition to power + lean down + peak vert.


Green/red = differences from equal sets from previous same workout.

Title: Re: vag's journal : Age vs Vertical
Post by: zgin on June 03, 2010, 03:28:05 pm
y r u ending if ur getting pr's
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 03, 2010, 03:41:32 pm
y r u ending if ur getting pr's

http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/ (http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 03, 2010, 04:27:25 pm
y r u ending if ur getting pr's

he'll still be doing strength work though so, he's definitely going to make sure his strength isn't dropping while he does this explosive phase. strength:explosive = 1:2
Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on June 03, 2010, 04:54:10 pm
Damn Vag. You weren't lieing when you said you were gonna go on a bit of a bulking cycle.  ;D  200 lbs ain't playing around. lol 

Good to see things working out well for you. Keep it up! 
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 03, 2010, 05:52:54 pm
Damn Vag. You weren't lieing when you said you were gonna go on a bit of a bulking cycle.  ;D  200 lbs ain't playing around. lol 

Good to see things working out well for you. Keep it up! 

Thanks Kelly , good timing , i was just about to mail you with my progress update now that bulking ended! :D
Yes , bulking went great. In upper body i implemented the 15 rep backoff that you suggested , it worked very well , pumped me up.
I hope power transition goes the same good...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 04, 2010, 06:26:30 am
Chart of my bulking/strength training progress this spring.

Was 12 weeks : 5  - 1 unload - 2 - 1 REA - 2

Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.

Maxes are projected 1RM from calculators based on load/reps i was doing.


edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg



(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 04, 2010, 02:58:51 pm

4 June 2010

Weight@session : 203 , hilarious , stuffed with food & water though...

- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine


Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 05, 2010, 02:26:14 am

4 June 2010

Weight@session : 203 , hilarious , stuffed with food & water though...

- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine




you should try out for SUMO !

:D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 05, 2010, 02:30:08 am
Chart of my bulking/strength training progress this spring.

Was 12 weeks : 5  - 1 unload - 2 - 1 REA - 2

Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.

Maxes are projected 1RM from calculators based on load/reps i was doing.


edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg



(http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg)




that graph is looking SOOOOOOO good right now.. good stuff man!





Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 05, 2010, 05:56:25 am

you should try out for SUMO !

:D

Thats not a bad idea at all , ill save that for when i quit vert training , in about 10 years!  ;D  ;D  ;D

-------------------------------------------------------------------------------------------------------------------------------------------

5 June 2010

Body measurements
After 2 3-week strength blocks ( strength-strength-explosive )

Comparison with last measurements after ending previous bulking cycle ,  May 10.

Weight ( in the morning ) :  ~198 , ( +10lbs )
Waist ( navel level , loose) : ~36,6'' , ( +1,35'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,2'' , ( +0,4'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( +0,85'' )
Biceps ( flexed ) : ~15,75'' , ( +0,25'' )
Calves : 15,15'' , ( +0,5'' )

Bodyfat estimation (online calculator) : ~18,5% ( +1,2% )
Bodyfat estimation (BF measuring scale) : ~17,5% ( +1,5% )

Green/Red = comparison with previous measurements , green = positive , red = negative

-----------------------------------------------------------------------------------------------------------------------------------------------

- DOMS : glutes VERY sore, hamstrings & calves quite sore , quads just a little. SQUATS : youre doing them right! :D

"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
- Palming the ball : 3x60 sec each hand , 20 sec hand extended forward - 20 sec hand down - 20 sec hand extended to the side.

Quiz of the day : why on earth would i be doing ISO ball palming? :D  :P  ;D

Title: Re: vag's journal : Age vs Vertical
Post by: zgin on June 05, 2010, 08:09:16 am
for some dunks?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 05, 2010, 03:44:12 pm
for some dunks?

x2 :)
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 05, 2010, 05:08:43 pm
specifically, some tomahawks?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 05, 2010, 07:17:12 pm
for some dunks?
x2 :)

LOL , x3


Quote
specifically, some tomahawks?

nahhhh , havent dunked for over a month , ill just try some basic stuff on 9'10''...
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on June 05, 2010, 07:51:46 pm
sick graphs man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 06, 2010, 01:31:10 pm
sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :(  :o  :(  :o  :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 06, 2010, 03:41:36 pm
sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :(  :o  :(  :o  :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.



wow! 1-step lead 32.5, possible 33 = no joke.

 :o
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 06, 2010, 03:54:03 pm

wow! 1-step lead 32.5, possible 33 = no joke.

 :o

Thanks man , but watching the video i saw i took 2 steps , DUH!  :-\
1-step was 32'' , which is still very impressive for me.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 06, 2010, 04:13:13 pm

wow! 1-step lead 32.5, possible 33 = no joke.

 :o

Thanks man , but watching the video i saw i took 2 steps , DUH!  :-\
1-step was 32'' , which is still very impressive for me.


ya i just watched and was like wtf? hehe

ya man still very good..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 07, 2010, 02:04:08 pm

7 June 2010

- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on June 07, 2010, 02:15:49 pm
vag: 1 step= rvj?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 07, 2010, 02:26:24 pm
vag: 1 step= rvj?

Kinda , 1 step is take one step and then plant and jump.

http://www.youtube.com/watch?v=qgdfklVEUHk
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on June 07, 2010, 02:29:59 pm
lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj. :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 07, 2010, 02:35:18 pm
lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj. :D

LMAO...
Yes , they are almost the same.
SVJ = ~27,5''
1-step = ~32''
2-step = ~32,5''
3-step = ~33''

I am not very reactive , i always felt better doing "strength-jumps" , and coming out of a 12 week strength training cycle doesnt really help reactivity, neither do my 200lbs and my 18%bodyfat ! :D
That would also answer your question earlier this week , why im stoping strength training/bulking while im PRing ;)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 08, 2010, 03:08:17 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


8 June 2010

Weight@session: ~199

Upper body workout , between STRENGTH BLOCK B - STRENGTH 2 & EXPLOSIVE , not listed above.
- Stop 15 rep backoff set , change it to normal 4x6 , focus on form/ROM , smaller breaks.

BENCH PRESS :
4x6@143

WIDE GRIP LAT PULL :
1x6@154
1x6@165
1x6@176
1x6@187

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@110
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 09, 2010, 09:10:55 am
just saw ur vid...
damn, imagine if u lose those fats!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 11:09:43 am
just saw ur vid...
damn, imagine if u lose those fats!!!

Thanks man
Well , losing fat at 36 years old is not that easy , i already have an ultra-clean diet , metabolism changed aging.
When i overeat i make a lot of fat together with the wanted muscle.
And when i undereat i lose a lot of muscle together with the wanted fat.
But i can get to ~14% maintaining or even improving current strength.
I also have a lot of water that i can get rid of.
Doing those 2 things would make me 12 to 15lbs lighter with the same strength , huge difference.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 11:17:46 am
Copying here Kelly's suggestions through email :

Quote
Perhaps consider implementing explosive box squats into either the
explosive or MSEM phases. By explosive box squats I mean westside style
speed squats, around 60% of max, chains optional, sit back on a slightly
below parallel box and explode up for 6-8 sets of 2 reps.  The effect they
have on explosion is realtively obvious but in my experience they also have
a great STIM effect, which is one of the main focuses of a peaking phase.

Pretty interesting for everyone in a reactive/peak phase i think...

As i told Kelly , i like that idea a lot because:
1) i like the STIM effect.
2) they change the stimulous , so peak workouts will slightly differ.
3) i remember doing bodyweight box squat jumps when i was doing VJB , they felt awesome , i really felt they were training max my explosion.
Personally ill sure implement them...
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 09, 2010, 11:36:42 am
hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

dude, fwiw, i find sprints to be a very good fat loss tool.
i used to do sprints as part of my conditioning, and a nice side effect was that i always noticed abit of fat loss...
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 09, 2010, 11:38:00 am
oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 11:45:58 am
oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 12:02:01 pm
hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

Yup , stick with adarq's plan , he knows his stuff damn good! :D
Andrew also implements similar stuff anyway : if you look at RIP's peak workouts , he modifies them , sometimes its heavy singles , sometimes its higher reps , 60-70% max with focus on speed. Same thing more or less. Youll see it in your workouts sooner or later! ;)

Thats what ill be doing too , alternating the peak workouts between "strength-oriented" ( MSEM variant 2 , attacking PRs ) and "explosive oriented" ( using those speed box squats ).
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 09, 2010, 01:01:09 pm
Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D

hahaha im outta my depth here, talking abt energy systems and all that... but if it works for u im happy! and envious too haha, that u already had ur first dunk :p
but even tho they dun burn fat, total calories out matter too right? but, yea, ur doing higher vol also, so maybe thats a factor as well.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 02:36:59 pm
9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 09, 2010, 03:46:17 pm
9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.


wtf?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 04:52:31 pm
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.


wtf?

no clue! weird... dont really care though, those sessions are just to keep up with the jumping.
maybe it was the bad session before next sunday's new PR , lol  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 09, 2010, 05:00:54 pm
sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33'' :D :D
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO :o :(  :o  :(  :o  :(
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!


my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Quote
Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 09, 2010, 05:13:49 pm

my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on June 09, 2010, 05:16:49 pm
Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

+1. Mostly because I take too-short rests.

Quote
Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D

Good luck! I would just about crap my pants if I jumped 34" between now and Sunday :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 09, 2010, 07:26:12 pm

my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D

combo of higher volume sprints + no caffeine = big drop.. when I was PR'n during my high freq squat experiment, i would ONLY caff up on sunday.. so if i was hitting some good 1-2 step lead in jumps on tuesday and thursday, i knew come sunday with huge doses of caffeine (coffee drink + monster) i'd be flying.. i'd get so amped that I'd have jitters and shit, basically what KB recommends pre-vert testing.

one thing caffeine also did for me, is give me a WORLD OF CONFIDENCE.. without it sometimes i'd get those crappy negative thoughts pre-jumping, that shit NEVER happens when im on tons of caffeine.. it's basically like an anti-depressant, you're so amped.

so ya, I like caff'n up 1 day a week and going for PR's, it sort of becomes like "the biggest hunt day of the week" aka king of the jungle style, can't help but be on point.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 10, 2010, 03:04:32 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


10 June 2010

Weight@session: ~199
Strength block B , Explosive workout.

3x5 18'' depth jumps

REA SQUATS :
4x3@121lbs.
That should be ~40% 1RM.
-Freefall OK
-Transition weird again. I was doing it as fast as i could , but it was not fast. If i remember well though the point is doing it as fast as you can , the actual speed doesnt really matter.
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@176
1x5@198
1x5@220 , diesel!

CALVE RAISES:
3x12@286
Took those easy because of DJs.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on June 10, 2010, 06:08:14 pm

REA SQUATS :

-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?



I have the same question, actually.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 10, 2010, 06:12:08 pm

REA SQUATS :

-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?



I have the same question, actually.

nope that's fine.. you could stay @ 40% or progress into a heavier percentage of 1RM (45, 50 ...) etc.. but coming up off the ground is fine, just make sure your back is feeling ok.

cya
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 11, 2010, 02:21:05 pm
11 June 2010

- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.

Right leg bugging in a weird spot , never had that again. Its about 3'' above ankle , from what i see in the images it would be the "peroneus brevis" or the "flexor halucis longus". Its bugging pretty much , cant even walk 100% normal. Started feeling it last night after training , must be either the DJs or the other day's sprints. Anyway , its one of those things that go away before you know it. Worst case scenario = no sunday dunks , i can live with that! LOL
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 11, 2010, 03:02:11 pm
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...

sigh, resistance or adjustment to stims is the worst thing.
 :-\
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 11, 2010, 03:23:02 pm
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...

sigh, resistance or adjustment to stims is the worst thing.
 :-\

Yeah , im trying to cut down on caffeine too so i can get some better stim effect from it. I drink about 300mg to 400mg of caffeine daily for the last... 17 years , literally! so to get a good stim effect i have to drink 400mg in coffe and a redbull for the taurine , those do work but those quantities are not normal.
Talking about stim , take a look at Kelly Baggett's last article , he released it today:

http://www.higher-faster-sports.com/mentallyjacked.html (http://www.higher-faster-sports.com/mentallyjacked.html)
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on June 12, 2010, 01:43:27 am
Still got that pain in your leg?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 12, 2010, 05:54:46 am
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on June 13, 2010, 11:56:30 am
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...

Considered rolling it on a tennisball?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 13, 2010, 02:17:53 pm
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...

Considered rolling it on a tennisball?

Nah... i probably should though. I generally just let those things go away. I am not gifted at speed or strength or power , but i am gifted in injury proneness , i am almost 36 and all the injuries i had was was an ankle sprain. I mean EVER! :D
I did ice it hardcore yesterday ( Saturday ) , it improved a lot , today ( Sunday ) i was barely feeling it and i got to swim in the sea too , so it should be allright.
Drinking a redbull before dunking currently , ill see there how it really is! :D
Thanks for asking/recommending !
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 13, 2010, 04:19:18 pm

13 June 2010

Vertical jump testing / dunks session

Interesting elements of this session:
- I was wearing my hyperdunks instead of nike frees.
- Weight@session : 201,5 , i need to reduce my calorie intake , i thought i did this week but i obviousely failed.
- 6 hours before the session i drunk like 500ml wine

- 15' dynamic warmup + bunch of low/medium effort jumps.

Jumps on 9'10'' :
1x4 SVJs : 28''
1x3 2 step lead in jumps : ~31''
1x3 full runup jumps ~32''
Lights there were broken , light was too low so running jumps were holding back.
SVJs were awesome , i had the REA squat feeling doing them , blasting up , great shit!

10' rims were taken so i went to the 9'8'' rim that had lights so i could film

SVJ : 28'' here too
2-steps RVJ : 32+''
full runup RVJ : 33'' , hitting rim 4'' below wrist.

Then i had to leave , got only 2 dunk attempts on 9'8'', both 2 handers with only 2 steps , way too easy.
Awesome session , 201lbs + wine + no caffeine + 33'' , WTF !!!  :o  ;D
Ok , big statement : next time i get the 10' rim free , ill dunk it! :D

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 13, 2010, 04:36:42 pm

13 June 2010

Vertical jump testing / dunks session

Interesting elements of this session:
- I was wearing my hyperdunks instead of nike frees.
- Weight@session : 201,5 , i need to reduce my calorie intake , i thought i did this week but i obviousely failed.
- 6 hours before the session i drunk like 500ml wine

- 15' dynamic warmup + bunch of low/medium effort jumps.

Jumps on 9'10'' :
1x4 SVJs : 28''
1x3 2 step lead in jumps : ~31''
1x3 full runup jumps ~32''
Lights there were broken , light was too low so running jumps were holding back.
SVJs were awesome , i had the REA squat feeling doing them , blasting up , great shit!

10' rims were taken so i went to the 9'8'' rim that had lights so i could film

SVJ : 28'' here too
2-steps RVJ : 32+''
full runup RVJ : 33'' , hitting rim 4'' below wrist.

Then i had to leave , got only 2 dunk attempts on 9'8'', both 2 handers with only 2 steps , way too easy.
Awesome session , 201lbs + wine + no caffeine + 33'' , WTF !!!  :o  ;D
Ok , big statement : next time i get the 10' rim free , ill dunk it! :D



sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.

btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 13, 2010, 04:50:02 pm

sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.

btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.

peace man

I do zig-zag but I do it differently , the days that i work out ( at 9pm )  i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 13, 2010, 05:28:57 pm

sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.

btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.

peace man

I do zig-zag but I do it differently , the days that i work out ( at 9pm )  i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?



well, in my opinion, i'd do it the other way.. doing it your way, your big lunch is really STILL in you on your jumping day, being digested, all of that yet to be digested food + fecal matter in there weighing you down 2-3 lb :D lol

if you eat big the day prior, you are ensured that food is digest come tomorrow at 9pm, plus you get to shit all of the undigested material out, because as you eat light during that jumping day (with fibrous food), you're still keeping your blood sugar levels proper, but stimulating your body to empty that excess food..

for example, say i weight 158 on wednesday morning, i eat big the day, weight in at night around 161 or so, wakeup next day 159 with food pretty much digested, eat small sandwhich + banana, take a bunch of craps, then maybe do that again + caffeine around 7pm, take more shits.. by the time im jumping im like 157-158 still instead of 161.. i know its only a few pounds but it does make a difference.. plus eating a ton of food THAT DAY can sometimes put your cns to sleep..

eating lighter helps maintain much higher arousal levels imo..



PARDON THE DISCUSSION ABOUT FECES ETC FOLKS, BUT IT HAS 2 B DONE.

:)



so my ideal strategy is:
- eat big + clean day before, NO junk/no crappy sugars
- eat light + very fibrous material day of, plus optionally caffeine+ginsing etc

that way:
- glycogen reserves are full
- arousal levels are higher
- you actually weight ~3-4 lb lighter than if you had eaten big on jump day
- etc


sometimes im pretty hungry come jumping, usually im not, but when i am hungry yet i have eaten light but nice during the day, im extremely irritable, which actually I think helps me jump even better.. like im just naturally more aggressive and pissed off if i havn't eaten alot prior to sprinting/jumping..

i dno their are some evolutionary mechanisms at play..

peace man, off to movies!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 13, 2010, 06:28:34 pm
Agreed , very interesting...
As for the shit talk , come oooon , shit talk is funny/cool , keep it rollin'! :D

What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.
Probably i must use the same-day approach for bulking and the prev-day aproach for explosive/sport events.
So now that im done with bulking , it should be 100% your aproach...
Nice , always like trying something new.
Thanks for the tips! :D
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on June 14, 2010, 11:15:55 am
damn... i think once u start losing the flubber ur gonna be a beast!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 14, 2010, 12:44:48 pm
damn... i think once u start losing the flubber ur gonna be a beast!!

lol , thanks , i'll give it a try for sure... ;)
Title: Re: vag's journal : Age vs Vertical
Post by: bball2020 on June 14, 2010, 04:14:37 pm
all good points, most good preworkout supps/ energy drinks normally say to take on empty stomache

I like to take cytosports fast twitch...hard to find sometimes but it has a good combo of alot of caffeine(200 mg per serving) + L tyrosine and creatine n maybe some other stuff, and taste good

Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on June 14, 2010, 04:44:47 pm
Quote
What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.

This is an interesting topic. You have 3 sources for glucose:

1. Muscular glycogen: capacity ~300-500grams - Once it gets stored it doesn't leave until you exercise, and it takes a LOT of exercise to even come close to using it up.  300 grams of muscle glycogen is 1200 calories worth, so you'd have to be doing something that burns a TON of calories to even come close to depleting all your muscle glycogen.

2. Liver glycogen: capacity ~50-75 grams - This is what supplies your mental energy needs on a daily basis.

3. Blood sugar: <~10 grams - This is the sugar floating around in your blood either from a recent meal or that which has been released from your liver.

Your liver glycogen and blood sugar is most strongly affected by what you've eaten today.  The glycogen in your muscles doesn't impact your mental energy. It will be used as fuel by the exercising muscles. Your immediate mental energy comes from sugar in your blood (a couple of teaspoons worth) and that which is stored in your liver.  If you run out of liver glycogen you feel like shit mentally ( unless you're in ketosis) so you need enough carbs on a daily basis for that (50-100 grams or so). Your muscular glycogen really comes from the previous days eating.  

However, unless you're engaged in really high volume exercise muscle glycogen isn't likely to be much of a limiting factor.  In fact, I've seen some positive things with regard to vertical jump in the middle of a carbohydrate depletion cycle. It was a specific form of bulking and cutting I was playing around with a few years back. You take several days and do lots of high volume exercise and low carb eating to deplete the muscles of glycogen, then follow that up with several days of the opposite approach.  What I noticed was 3 or 4 days into it (when I was just about fully depleted) my sprints were a little quicker and jumps a little higher.  I'm not sure how replicable this is for everyone, but each gram of glycogen has 3 grams of water with it. If you deplete most of the glyocgen out of your muscles you'll also deplete 3 x that much in water, which will likely be over 5 lbs worth. You'll be weaker due to the impact that muscle glycogen has on leverage in your muscles,  but that will likely be offset by the reduced water and bodyweight you're carrying around.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 14, 2010, 05:35:59 pm
Quote
What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.

This is an interesting topic. You have 3 sources for glucose:

1. Muscular glycogen: capacity ~300-500grams - Once it gets stored it doesn't leave until you exercise, and it takes a LOT of exercise to even come close to using it up.  300 grams of muscle glycogen is 1200 calories worth, so you'd have to be doing something that burns a TON of calories to even come close to depleting all your muscle glycogen.

2. Liver glycogen: capacity ~50-75 grams - This is what supplies your mental energy needs on a daily basis.

3. Blood sugar: <~10 grams - This is the sugar floating around in your blood either from a recent meal or that which has been released from your liver.

Your liver glycogen and blood sugar is most strongly affected by what you've eaten today.  The glycogen in your muscles doesn't impact your mental energy. It will be used as fuel by the exercising muscles. Your immediate mental energy comes from sugar in your blood (a couple of teaspoons worth) and that which is stored in your liver.  If you run out of liver glycogen you feel like shit mentally ( unless you're in ketosis) so you need enough carbs on a daily basis for that (50-100 grams or so). Your muscular glycogen really comes from the previous days eating.  

However, unless you're engaged in really high volume exercise muscle glycogen isn't likely to be much of a limiting factor.  In fact, I've seen some positive things with regard to vertical jump in the middle of a carbohydrate depletion cycle. It was a specific form of bulking and cutting I was playing around with a few years back. You take several days and do lots of high volume exercise and low carb eating to deplete the muscles of glycogen, then follow that up with several days of the opposite approach.  What I noticed was 3 or 4 days into it (when I was just about fully depleted) my sprints were a little quicker and jumps a little higher.  I'm not sure how replicable this is for everyone, but each gram of glycogen has 3 grams of water with it. If you deplete most of the glyocgen out of your muscles you'll also deplete 3 x that much in water, which will likely be over 5 lbs worth. You'll be weaker due to the impact that muscle glycogen has on leverage in your muscles,  but that will likely be offset by the reduced water and bodyweight you're carrying around.

great post man!

yeah, i have some experience as well on these issues as I have played around with it also, here's what I've found:

When it comes to "depleting glycogen", to lose that extra water weight etc, my results have been very inconsistent. For example, at times I was able to drop 5-7 lb by depleting, but I couldn't get that "pop" every session. Sometimes I'd deplete and my legs would feel so shaky and weak, even though my mental arousal is through the roof. Other times I'd be on point, jumping at least 2" higher than if I hadn't depleted, every jump feeling so explosive. When depleting, I'd deplete for 2-3 days prior, and eat lots of bananas etc. Day of, i'd eat bananas and very light meals. It really didn't seem like what I ate THAT DAY was causing the problems when the "shaky legs" feelings persisted. Sometimes when my legs felt shaky, i'd actually jump great, but most often i'd jump normal or slightly worse. I did set alot of PR's that way though on those good jump sessions, so I definitely got it to work, it's just the consistency that would bother me.

I've only recently been eating big the day before jumping sessions, and then light day of. So i'm not sure yet in terms of PR's etc how well it effects, but one thing is for sure, I always feel good. My legs ALWAYS feel strong, I don't get that shaky feeling. So basically, all that's really changed is how much I eat the day before.

For example, yesterday I ate:
- stir fry + egg omelette
- tacos + taco chips
- big smoothie
- ice cream cup
- whole milk - 4 glasses
- 7 bananas + turkey & cheese sandwhich

Today I've eaten, and will eat:
- turkey and cheese sandwhich + coffee drink (starbucks bottled)
- iced tea + lemon + arizona ice tea packet (with ginsing) (1 glass already, another glass 1 hour before session)
- 2-3 bananas 2 hours before session

so, huge yesterday, very light today.. I woke up at 158.8 and after some bathroom duty i hit 156.. we're talking MAJOR bowel contractions from all of those bananas.. so here I ate a ton yesterday but I really think I get rid of nearly all of the excess due to all of those bananas.

so far today, my blood sugar feels great, legs feel so strong getting up out of chair/bed/walking around etc.. by the time I actually start dunking I should be around 156.. so almost 3 lb lost while staying energy-balanced.

One thing i've noticed, even though I'm loading up more glycogen on the day prior to jumping, come day of, while im eating light, im actually pissing a TON.. that calorie/diet fluctuation really has you pissing alot.

Regardless of both strategies, eating light DAY OF jumping/important training really has me feeling mentally arroused/100% mentally.. if i eat alot DAY OF, i usually feel to content mentally.. alot harder for me to get amp'd.. i have less "twitch".



So i dno, i think both can work for sure, it's just the consistency of eating big the day prior that is leading me towards this approach. This guy Dynamo on TVS was trying to get 40 RVJ, he was close like 38-39 for a while, I told him to eat very big the day before his jump session and he hit 40 right after doing this.. He had been eating very light the day prior etc. I mean of course that's only one case.

My diet is basically, light as hell on jumping days and heavy before jumping.. Sometimes i'll eat light prior to jumping just to create a more negative caloric balance during the week, but if I want to jump very good the next day, i've been WANTING to eat big prior to that session.. it's becoming a sort of adaptation.



On another topic, I really think this approach im doing is working nice..

Day 1: short workout: sprint focus
Day 2: short workout: dunk/plyo focus

If I keep the volume light on sprint days, I am so much more activated in all musculature involved in RVJ. KellyB, remember when I was running just one 400 prior to those huge PR dunk sessions I was having? Seems like I'm getting that effect again. I've noticed people do nothing the day before jumping sometimes, to try and be 100% ready, i'd honestly always recommend some short sprints the day prior, very low volume, just to fire everything up.. low volume short sprints shouldn't cause any fatigue imo.

The only "wrench" ive thrown into my jumping routine is my high frequency PMGHR's... I can sacrifice a bit right now though to focus on that, my hamstrings are just way too weak.. so far with this high frequency approach on pmghr ive made some nice progress very fast, and it doesn't seem to be effecting my jumping.



Ok, end long post. :D

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 15, 2010, 04:19:43 am
Kelly , Andrew , great posts! :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 15, 2010, 02:30:44 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


15 June 2010
EXPLOSIVE BLOCK A,  strength workout , modified : reduced volume.

Weight@session: ~197. Nice , it started dropping finally!

SQUATS:
1x2@209
1x2@253
1x4@275 , ( PR , previous was MSEM 3x1@275 )
209 was ATG and a bit explosive , 253 was parallel and 275 was ~2'' above parallel.

BSS :
1x5@176
1x5@198
1x5@220

CALVE RAISES:
1x15@308
1x15@330
1x15@374
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 16, 2010, 02:23:33 pm
16 June 2010

Conditioning/recovery workout
Weight@session : ~198

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x40m sprints at ~80%
Rest was ~40sec both for 40m and 80m sprints.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                     : ~26''
- 1x3 2-steps DLRVJs    : ~30''
- 1x3 full runup DLRVJs : ~30''

- "7 Days Vertical Jump Cure" routine without the glutes excercises.
- My usual lower body stretch routine.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 17, 2010, 02:50:50 pm
17 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~40%
- 5 mins rest
- 10x80m sprints at ~40%
Nice and easy , not really sprints , like ~25sec running - ~35sec rest.
Still weighted 2lbs less after session , its too hot so im sweating like crazy!

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 18, 2010, 02:54:11 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


18 June 2010

Weight@session: ~198
EXPLOSIVE BLOCK A , Explosive workout 1.

Planned to do DLRVJs/PR for plyo today.
Ate big yesterday , light today , worked , i was 198 but feeling powerfull like when 200+, filled up caffeine , all ready!
Weather was sunny and damn hot again , everything perfect.

And then this happened:
http://www.youtube.com/watch?v=B2t8KnaTrQM
 
:o  :o  :o
Nice to watch it , not nice to drive it! LOL
Back to the workout:

3x5 18'' depth jumps

REA SQUATS :
4x3@143lbs.
That should be ~50% 1RM.
- Freefall was ok , transition was done fast although it was actually slow , going up was explosive , didnt jump at the end though , probably perfect load.

PAUSE BSS ( focus on pause , tempo was like 1 - 2 - whatever needed to go up ):
1x5@176
1x5@198
1x5@220

CALVE RAISES:
3x12@286
Took those easy because of DJs.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 18, 2010, 08:47:38 pm
sux, i got rained out too :<
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 20, 2010, 11:46:29 am
20 June 2010

Vertical jump testing / dunks session

Weight@session : 197

- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim

2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''

~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.

Got a crazy jump on 1 miss , probably over 33''
Pic here:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7832/#msg7832 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7832/#msg7832)

Vids soon...

Edit : vid link/embedded here :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7883/#msg7883 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7883/#msg7883)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 20, 2010, 11:50:16 am
20 June 2010

Vertical jump testing / dunks session

Weight@session : 197

- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim

2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''

~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.

Got a crazy jump on 1 miss , probably over 33'' , pics/vids soon!


ooooooooQ!!#@d@!!!!!!!!!!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on June 20, 2010, 08:25:50 pm
o shit vag is banging!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 21, 2010, 02:55:33 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


21 June 2010

Weight@session: ~196
EXPLOSIVE BLOCK A , Explosive workout 2 , modified.

Depth jumps : skipped , shins/anklles were too stressed from yesterday's jump/dunk session

EXPLOSIVE BOX SQUATS:
6x2@187lbs.
That should be ~60% 1RM.
Box was parallel.
Damn explosive , no fatigue , could load more. Rest between sets ~1:30 mins.

BARBELL LUNGES ( smith machine was taken so i did those ):
1x5@165
1x5@187
1x4@209

CALVE RAISES:
1x15@330
1x15@374
1x12@374
Rest between sets : 1min
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 21, 2010, 04:03:38 pm
nice! 196 & dropping :D

will happen = (weight = drop slowly) + (1rmSquat/BSS = maintain or improve)

great that you had so much power on the explosive box SQ..

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 22, 2010, 02:29:27 pm
22 June 2010

Conditioning/recovery workout
Weight@session : ~198

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~50% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest

- 3 mins rest

- ~10 mins very light jog.

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 23, 2010, 02:59:55 pm

23 June 2010

Upper Body Workout
Weight@session : ~197 , although i ate big today ( for workout + jumps/dunks tomorrow ). Good shit , its dropping!

BENCH PRESS:
1x5@132
1x5@143
1x5@154*

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@121
1x5@132
1x5@143

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@164
1x5@176

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132*

* : 6'5'' wingspan + strong triceps = pussy bench!  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 24, 2010, 06:38:23 pm
24 June 2010

Vertical jump testing / dunk session
Weight@session : 197

Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm

-10' dynamic warmup
-bunch of low/mid effort jumps

1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33

Dunks : wanted to record a sick session on 9'8'' , for fun.

-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!

-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.

-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???

Jumps wouldnt drop off ,  but decided to terminate , it was ~25 max effort RVJs.

Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new)

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 24, 2010, 09:01:35 pm
24 June 2010

Vertical jump testing / dunk session
Weight@session : 197

Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm

-10' dynamic warmup
-bunch of low/mid effort jumps

1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33

Dunks : wanted to record a sick session on 9'8'' , for fun.

-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!

-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.

-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???

Jumps wouldnt drop off ,  but decided to terminate , it was ~25 max effort RVJs.

Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new)



wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 25, 2010, 03:33:29 am

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 25, 2010, 04:05:17 am

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D


even more confidence though for whenever your next dunk session will be..

things are looking good keep it up!

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 25, 2010, 12:37:04 pm
Video from yesterday at my pics/vids thread :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8181/#msg8181 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8181/#msg8181)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 25, 2010, 02:52:10 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


25 June 2010

Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.

SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...

BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!

CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 25, 2010, 05:03:36 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


25 June 2010

Weight@session: ~197
EXPLOSIVE BLOCK B, Strength workout.

SQUATS:
1x5@209lbs.
1x5@254lbs ( parallel box squat )
2+0+1@297lbs ( HUGE PR! )
I planned to do parallel box squats@275 that was my PR. But 254 felt too light so i got greedy.
First 2 reps were half squats ( 2'' above parallel ) , then i went parallel ( box ) , failed to rise , sat there 20secs ( with 300lbs on my back ) , retried and got it up. Crazy shit...

BSS
1x6@176
1x6@198
1x5@231 ( HUGE PR here too! )
Crazy stim effect from squating 297 , 198 was light as a feather , i was actualy laughing lifting them. Very weird feeling!

CALVE RAISES:
3x12@330
Took those very easy because right ankle was bugging from the dunks.

damn... good shit but sitting on the box with 300 lb on ur back for 20s isnt good, another reason why i like pin squats hehe!

congrats on pr's..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 26, 2010, 09:48:47 am

damn... good shit but sitting on the box with 300 lb on ur back for 20s isnt good, another reason why i like pin squats hehe!

congrats on pr's..


Yes , pretty stupid trying to take PR from 275lbs above parallel to 297 parallel. Lucky bastard not to have any consequences. Never again such stupidity!!! Lower back sore today , feeling is similar to whenever i PRed on deadlifts. Nth much though...
Thanks for the congrats.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 27, 2010, 03:23:24 pm

27 June 2010

Back still bugging but much much less , like 1/10.
Right ankle also 1/10.
Wanted to do sprints+jumps today but decided to give back+ankle a bonus rest.

-7 Day Vertical Jump Cure routine.
-My usual lower body stretch routine.

Extra goal for new week : lower calorie intake.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 28, 2010, 05:50:35 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


28 June 2010

Weight@session: ~195 , niceeeee.
Ankle / back : 100%

EXPLOSIVE BLOCK B , Explosive workout 1.

-4x5 18'' depth jumps
Those felt great , realy explosive.

REA SQUATS :
4x3@143lbs
Dont really like that excercise. Oh well , its done now! :D

PAUSE BSS ( focus on pause , tempo was like 1-2-1 ):
1x5@176
1x5@198
1x5@220

CALVE RAISES:
1x12@286
1x12@330
1x12@354

Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 29, 2010, 04:08:26 am
- Updated PRs on 1st journal post:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306 (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306)

- Created avatar&signature , looks like everyone did that last night! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 29, 2010, 04:37:16 am
- Updated PRs on 1st journal post:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306 (http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg1306/#msg1306)

- Created avatar&signature , looks like everyone did that last night! :D

june pr's look good :D

shit, two more days to get one more before july! lollololl.

avitar is nice mang, i tried making some jump ones but they looked whack, yours is zoomed in nice.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 29, 2010, 04:50:59 am
june pr's look good :D

Yes , thanks. Jumping PRs sequence looks sooo logic ,they dissapear while bulking and then they appear on a weekly basis ( explosive phase ).
July = peak block + lean down + GMNDFDSNGHHHH$@#$@@#@#$@@ #$ :D :D :D


shit, two more days to get one more before july! lollololl.

Nah , no time, jumps are scheduled for Thursday. If only June had 31 days... LOL
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 29, 2010, 05:10:58 am
Speaking of peaking workouts... and jumping PRs...

I'll  be changing only the "main" excercise in the peak block , creating those 3 workouts (A/B/C ) that ill be cyclying.

A, B, C : 3/4x5 27'' DJs

A: squat MSEM 3x2 @ ~80-85% ( buffer for stim )
B: squat 4x3 1/4 squats @110-120%
C: speed squat MSEM , 8x1@70-80%

A-B-C : BSS MSEM 2x2 , ~100%

A-B-C : Calves 3x12/15

Question 1 :
Whats the best timing for a jump/dunk session after those kind of workouts? I mean i know im fresh all week with them, but when is the max stim effect? 48 or 72 hours later?

Question 2 :
How often should i do them? Shall i go every 4-5 days or stick to 1xweek?

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 29, 2010, 05:18:34 am
Speaking of peaking workouts... and jumping PRs...

I'll  be changing only the "main" excercise in the peak block , creating those 3 workouts (A/B/C ) that ill be cyclying.

A, B, C : 3/4x5 27'' DJs

A: squat MSEM 3x2 @ ~80-85% ( buffer for stim )
B: squat 4x3 1/4 squats @110-120%
C: speed squat MSEM , 8x1@70-80%

A-B-C : BSS MSEM 2x2 , ~100%

A-B-C : Calves 3x12/15


Quote
Question 1 :
Whats the best timing for a jump/dunk session after those kind of workouts? I mean i know im fresh all week with them, but when is the max stim effect? 48 or 72 hours later?


A & C would be best with 1-2 days of full rest before jumping.. B would definitely need 2 full rest days imo.. so with A & C i would play it by feel a bit, C would definitely be the one i'd go 1 day rest with.. so do it like this:

A, rest, rest, JUMP, rest, B, rest, rest, JUMP, rest, C, rest, JUMP, repeat

that would be my initial 'flow'.

you could condense it a bit just to test it out, maybe on second cycle through then go back to first cycle.. condensed:

A, rest, rest, JUMP, B, rest, rest, JUMP, C, rest, JUMP, rest, repeat

those two cycles through would be nearly a month of training.. should work pretty good.

Quote
Question 2 :
How often should i do them? Shall i go every 4-5 days or stick to 1xweek?

^^

pece man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 29, 2010, 05:35:18 am

A & C would be best with 1-2 days of full rest before jumping.. B would definitely need 2 full rest days imo.. so with A & C i would play it by feel a bit, C would definitely be the one i'd go 1 day rest with.. so do it like this:

A, rest, rest, JUMP, rest, B, rest, rest, JUMP, rest, C, rest, JUMP, repeat

that would be my initial 'flow'.

you could condense it a bit just to test it out, maybe on second cycle through then go back to first cycle.. condensed:

A, rest, rest, JUMP, B, rest, rest, JUMP, C, rest, JUMP, rest, repeat

those two cycles through would be nearly a month of training.. should work pretty good.

pece man!

Ah , great , covered me 100% , thanks a lot!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 29, 2010, 04:50:53 pm
29 June 2010

Conditioning/recovery workout
Weight@session : ~194. Looks like im finaly losing the water! :D

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest

- 3 mins rest

- ~10 mins very light jog.

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 30, 2010, 04:23:57 am
29 June 2010

Conditioning/recovery workout
Weight@session : ~194. Looks like im finaly losing the water! :D

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest

- 3 mins rest

- ~10 mins very light jog.

- My usual lower body stretch routine.


daaaamn 194..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 30, 2010, 05:33:43 am

Weight@session : ~194. Looks like im finaly losing the water! :D


daaaamn 194..


Yup , its dropping! :D
I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...

I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.

I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on June 30, 2010, 02:56:21 pm

30 June 2010

Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).

BENCH PRESS:
1x6@132
1x6@143
1x5@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy

WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132

Weight went down , but strength went up , nice :)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on June 30, 2010, 02:57:44 pm

30 June 2010

Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).

BENCH PRESS:
1x6@132
1x6@143
1x5@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy

WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132

Weight went down , but strength went up , nice :)

very good sign ;d
Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on June 30, 2010, 06:11:25 pm
Quote
Yup , its dropping!
I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...

I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.

I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.

There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation.  Big deprivation = big time lag effect.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 01, 2010, 04:16:29 am

I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...

I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.

I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.


There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation.  Big deprivation = big time lag effect.

Ah , very interesting...
Although i never deprive myself too much in fat loss cycles, i always get that water lag. Lasts like 1 week to 10 days.
Thanks Kelly!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 01, 2010, 01:38:36 pm
1 July 2010

Conditioning/recovery workout
Weight@session : ~196 , fuck , didn't get to lose yesterday's big eating.
Also felt like shit , a little numb and not explosive

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~40% , ~40 sec rest.
Took those easy , didn't want to cause much fatigue so i could get some good jumps.

- 3 mins rest

JUMPS ( 10' rim , concrete ):
-1x3 SVJs : 24'' - 26'' - 26''
WTF??? 9'11'' at 1st jump , didn't touch rim!!! That hasn't happened for ages!!!

-1x2 1-step DLRVJs : 31'' - 31''
-1x2 2-step DLRVJs : 32'' - 32''

-1x5 DLRVJs : 32'' , 32,5'' , 32,5'' , 33'' , 31''
33'' was sick , maybe it was 33,5'' got to hit rim at 32,5'' on my way down.
7,5'' SVJ-RVJ gap is a PR.
33'' is a 10'-concrete PR.

- My usual lower body stretch routine.

Weird session...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 01, 2010, 01:50:10 pm
I just reviewed my activity the last 15 days :

15 :  lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 01, 2010, 04:20:17 pm
I just reviewed my activity the last 15 days :

15 :  lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!


Nah, man. If you're rolling, keep it rolling!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 01, 2010, 05:06:59 pm
word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 01, 2010, 05:11:29 pm
I just reviewed my activity the last 15 days :

15 :  lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!


Nah, man. If you're rolling, keep it rolling!

x2 :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 02, 2010, 04:27:08 am

Nah, man. If you're rolling, keep it rolling!


word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now


x2 :D


Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up! :D

On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!

But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 02, 2010, 04:39:50 am

Nah, man. If you're rolling, keep it rolling!


word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now


x2 :D


Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up! :D

On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!

But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...


I actually have an article planned and that is one of the topics.. our mindsets on training growing up in our developmental years through adulthood has a huge impact on how we have become as athletes.. those marathon session just aren't good for power, and people like you and I just can't "rest" we have to train so hard, day in day out, or we don't "feel complete" or "feel like we've done enough".. that mindset is great for conditioning, endurance, etc, but not for power..

so it's funny how our mentalities shaped our training process which shaped the way our bodies produce force :D

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 02, 2010, 03:17:05 pm
^^^ This is really interesting. Although thinking about my own training history... never mind, not gonna hijack vag's log anymore! :D Thoughts cont'd in my log.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 02, 2010, 03:20:57 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


2 July 2010

Weight@session: ~195,5
EXPLOSIVE BLOCK B , Explosive workout 2 , modified.

-3x5 18'' Depth Jumps

EXPLOSIVE BOX SQUATS:
8x2@209lbs.
That should be ~65 to 70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS:
1x5@176
1x5@198
1x5@220
Light weight , could have easily PRed but decided to hold back some weight for stim.

CALVE RAISES:
3x12@308
Took those easy too.

END OF EXPLOSIVE BLOCK , finally , PEAK TIME!!!
Sunday = flying.
Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on July 02, 2010, 03:58:31 pm
In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover.  Ex runners always want to train often.  Slow twitch muscles recover more rapidly. 

What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good.  The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.   
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 02, 2010, 06:21:58 pm
In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover.  Ex runners always want to train often.  Slow twitch muscles recover more rapidly. 

What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good.  The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.   

Word , that was the idea of those ~50%sprints/low volume jump sessions, keep eveything firing without much fatigue.
As for the high volume 24-7, ive been there too , did u see the template i was doing 10 years ago? And even 3 years ago that i started jump training , i did air alert!!! The full fucking thing , 16 weeks , didnt miss a single workout , didnt skip a single set! LOL , what a waste of time and energy that was! :D
Hopefully im feeling it/planning it much better now...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 03, 2010, 10:28:21 am
Videos from yesterday's training at my pics/vids thread :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8611/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8611/#new)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 03, 2010, 11:11:59 am

3 July 2010

Body measurements
After ~1 month of 2 explosive blocks ( strength-explosive-explosive )

Weight ( in the morning ) :  ~192 , ( -6lbs )
Waist ( navel level , loose) : ~36,2'' , ( -0,4'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,4'' , ( +0,2'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( same )
Biceps ( flexed ) : ~16'' , ( +0,25'' )
Calves : 15,35'' , ( +0,2'' )

Bodyfat estimation (online calculator) : ~18,8% ( +0,2% )
Bodyfat estimation (BF measuring scale) : ~16,5% ( -1% )

Green/Red = comparison with previous measurements , green = positive , red = negative

- So i lost 6lbs , waist went down , but every muscle circumference went up! Crazy shit , very happy with those measurements! :D
- The weight/waist/height calculator is once again evidently wrong.

-----------------------------------------------------------------------------------------------------------------------------------------------

"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 03, 2010, 03:23:06 pm
numbers looking real good, how much have you increased say, thigh, since the start of this initial training cycle? (strength + explosive block)

peAce!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 04, 2010, 12:41:59 pm

numbers looking real good, how much have you increased say, thigh, since the start of this initial training cycle? (strength + explosive block)

peAce!


14 March 2010

Body measurements

Comparison with last measurements in January , when i was also ~1 month away from weight training:

Weight ( in the morning ) :  ~183 , ( -3lbs )
Waist ( navel level , loose) : ~35'' , ( -0,2'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~24,8'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~39,7'' , ( -0,6'' )
Biceps ( flexed ) : ~15,2'' , ( -0,3'' )
Calves : 14,3'' , ( -0,45'' )

Bodyfat estimation : ~17,5% ( -0% )

My natural built is skinny without muscle.
So now , like always when im away from weights  , im shrinking! :(



That was after last big pause from lifting , this March.
3 days after that i went back to gym.
I did 6 weeks of bulking , and imidiately after that i started the ratio-technique based thing.

So looks like :
+9lbs
+1,2'' waist
+1,6'' thighs
+2,45'' hips
+0,8'' biceps
+1,25'' calves
+1,3%bf

LBM : ~150 ---> ~157

The big consecutive PRs in BSS and calves are more than obvious there , all the others increases look good but just normal...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 04, 2010, 02:26:12 pm
4 July 2010

Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...

- 10' dynamic workout.
- low-mid effort jumps

- 3 mins rest

9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.

10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''

10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping  :-\
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time ;)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 04, 2010, 04:05:27 pm
4 July 2010

Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...

- 10' dynamic workout.
- low-mid effort jumps

- 3 mins rest

9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.

10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''

10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping  :-\
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time ;)


sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 05, 2010, 04:29:01 am

sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..

Ya , it's 'level up' , i'm there finally , 10'
I could have landed some nice dunks on 9'10'' but suddently didnt care.
When i reach the level of barely dunking a higher rim, i lose interest in improving/doing tricks on lower rims.
Happened from 9'8'' to 9'10''
Now again from 9'10'' to 10'
Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 05, 2010, 05:58:11 am

sheeeeeeeit.. good session though.. SVJ/RVJ was both very good..

Ya , it's 'level up' , i'm there finally , 10'
I could have landed some nice dunks on 9'10'' but suddently didnt care.
When i reach the level of barely dunking a higher rim, i lose interest in improving/doing tricks on lower rims.
Happened from 9'8'' to 9'10''
Now again from 9'10'' to 10'

ya i feel you on that.. time to land 10' dunks.

Quote
Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...

nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 05, 2010, 07:23:52 am

Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...

nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..

peace

Word!
On the other park that i do my recovery/conditioning workouts , it only has 1 court , 1 rim there is 10' and the other is ~10'5'' I never jump at the 10'5'' rim though because it intimidates me, LOL!
After yesterday's experience , next time ill try jumping on 10'5'' first , then go to 10'
Not sure if it will work if its "on-purpose" though , but ill give it a try...
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 05, 2010, 07:57:42 am
why not just jump on 10'5? unless ur a dunker and not a vertbro?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 05, 2010, 08:17:20 am
why not just jump on 10'5? unless ur a dunker and not a vertbro?

10'5'' looks "too high" , lowers my confidence and eventually i jump lower.

Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 05, 2010, 02:47:51 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o  :o  :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 05, 2010, 03:05:36 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o  :o  :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'


congrats on another pr lol.. your bss has blown up.

what's up with the hip? so many people getting hip pain from squatting deep, blah!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 05, 2010, 03:06:14 pm
why not just jump on 10'5? unless ur a dunker and not a vertbro?

10'5'' looks "too high" , lowers my confidence and eventually i jump lower.

Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...


yeah i gotcha. the only heights i have used are 10' and 9'10. i like 10 better but it may only be due to increased room for a runup. idk. i think im the guy who thrives on 10'5 rim. me n adarq find coffee really boosts confidence. so does spinach, it gives me tons of swag.  8)  peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 05, 2010, 03:11:46 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o  :o  :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'


congrats on another pr lol.. your bss has blown up.

what's up with the hip? so many people getting hip pain from squatting deep, blah!

Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to  Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 05, 2010, 06:10:13 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE


5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264 :o  :o  :o
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'


congrats on another pr lol.. your bss has blown up.

what's up with the hip? so many people getting hip pain from squatting deep, blah!

Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to  Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...

ya :/ adam from TVS too.. and a few other people.. adam's form was damn near perfect too.

squatting above parallel definitely helped it.. it would flare up rarely but usually other stuff would contribute to that.. if i went below parallel even by an inch it would flare up instantly, so above parallel became my savior, that and unilaterals.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on July 05, 2010, 06:30:33 pm
i tot i was the only one with hip problems from squatting. in a way, im glad haha!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 06, 2010, 03:27:50 pm

6 July 2010

Hip pain = 0/10
Soreness = 010
Freshness = 10/10

-7 Days Vertical Jump Cure routine , without the glutes excercises.
-My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 07, 2010, 01:48:12 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 07, 2010, 01:50:10 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on July 07, 2010, 02:35:58 pm
haha... to be frank... i think my SLRVJ is abt 32..-34
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 07, 2010, 02:59:24 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 07, 2010, 03:12:48 pm

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.


Raptor also in this forum.

But zgin , untill you can get on cam something better than that , eat my dust too :

http://www.youtube.com/watch?v=Ui7i7-nbd5U

:D  ;D  :P
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 07, 2010, 03:14:19 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.

he was last active in august,2009....
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 08, 2010, 02:14:23 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


8 July 2010

Weight@morning: ~190,5
Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps

EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@220lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!

CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on July 08, 2010, 02:18:09 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

I am a one leg jumper as well haha
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on July 08, 2010, 02:19:25 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


8 July 2010

Weight@morning: ~190,5
Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps

EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@221lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!

CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.


Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 08, 2010, 02:31:12 pm

Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.


Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW :D
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 08, 2010, 02:31:48 pm
where are you from again?
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 08, 2010, 02:35:28 pm


I am a one leg jumper as well haha


how high u get?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 08, 2010, 02:37:29 pm

haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

I am a one leg jumper as well haha


how high u get?

Do you have to quote the workout too , just quote the relevant part , youre destroying my journal with those huge quotes! :D
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 08, 2010, 02:42:54 pm

Do you have to quote the workout too , just quote the relevant part , youre destroying my journal with those huge quotes! :D

:)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 08, 2010, 04:53:46 pm
man your bss is getting beastly!!!!!!!
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on July 08, 2010, 06:40:02 pm
Quote
Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!

It is damn impressive! Good job man.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 08, 2010, 07:43:04 pm
Quote
Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!

It is damn impressive! Good job man.

ya i remember when vag was using 10 lb db's or something on his bss..

great improvements man 110 to 286 in a year or so.. sick.
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on July 08, 2010, 10:06:50 pm
question vag, when u do BSS, do u place the top of ur foot flat, or is the foot on its toes?
got a vid to show me how u do it? :)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 08, 2010, 10:17:48 pm
question vag, when u do BSS, do u place the top of ur foot flat, or is the foot on its toes?
got a vid to show me how u do it? :)

looks like top of foot:

http://www.youtube.com/watch?v=A0Zt0IDdQ3c&feature=player_embedded#at=23

Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on July 09, 2010, 02:15:19 am
ah... didnt notice vag had vids up haha.

oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 09, 2010, 03:56:25 am
Quote
Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW Cheesy
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!

It is damn impressive! Good job man.

ya i remember when vag was using 10 lb db's or something on his bss..

great improvements man 110 to 286 in a year or so.. sick.

Thanks guys.
Last year's PR was 110 on smith machine.
This year i started with 18lbs dumbells , lol , so this year was 36--->275
I think that my improvement in BSS also had to do with glutes-oriented squatting that i focused this year, ive tried to do everything mentioned in this kellyb article :

http://www.higher-faster-sports.com/noglutes.html (http://www.higher-faster-sports.com/noglutes.html)

In there it links to those 2 great vids:
http://www.youtube.com/watch?v=LsoyHoQU4O4
http://www.youtube.com/watch?v=znPFEAtk8QE

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

ah... didnt notice vag had vids up haha.

oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.

About the front foot you asked earlier, its flat , no weight under it either , flat on the floor.
Smith machine helps exactly this balance part. Its pretty difficult to balance on 1 foot with a bar on your back , especially as it starts getting heavy. In the beginning you can try dumbells , balance is good with them. I stopped using dumbells when i started having grip problems , ~58lbs in each hand if i remember well...
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on July 09, 2010, 04:00:57 am
no i was asking abt the back foot haha. cos i had trouble balancing, when the rear foot was flat...
think if i ever start doin BSS again, i'll do it on the smith. mayb that'll help..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 09, 2010, 04:10:04 am
no i was asking abt the back foot haha. cos i had trouble balancing, when the rear foot was flat...
think if i ever start doin BSS again, i'll do it on the smith. mayb that'll help..

Ok , then my back foot is something very similar to that:
(http://www.ttfatloss.com/wp-content/uploads/2009/07/bulgarian-split-squat.jpg)

But i'd suggest that you place it however feels more comfortable, what matters is that it is elevated and you don't think about it at all , focus on your lift.
Hope that helps.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 09, 2010, 04:21:05 am
ah... didnt notice vag had vids up haha.

oooh, so its alright to do them with the smith machine?
i tried BSS early in my training days, but i couldnt really balance properly when the weight was relatively heavy for me, so i stopped doing them, replacing them with squats.

it's maybe the only unilateral lift (or lift in general) that i'd use a smith machine with.. but i prefer barbell on unilaterals, so i always advise barbell walking lunge, barbell stepup, or barbell reverse lunge.. preferably barbell walking lunge.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 09, 2010, 02:52:37 pm
9 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 11, 2010, 12:31:36 pm
10 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.

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

11 July 2010

Vertical jump testing/dunks session
Weight@session : ~194
Stim : Jacked up with caffeine , ~250mg + 1 redbull


JUMPS on 9'10'' :
-1x3 SVJs : ~28'
-1x2 dropstep DLRVJs : ~31''
-1x2 1-step DLRVJs : ~32''
-1x2 full runup DLRVJs : ~33''


JUMPS on 10':
1xdropstep : ~31''
1x2-steps DLRVJs : ~32,5''
1x2 full runup DLRVJs : ~33+''

So far , so good , RVJs at 10' rim were better, last time they were average 32,5'' and getting some 33'' ,  this time it was 33'' minimum , some were probably 33,5''

Dunk attempts on 10':
~4x4 : 0/16
Fail 1 : I thought it would be cool at 6pm but it was 34'C ( 93.2 F ) in the shadow , and i was jumping in the sun!
Fail 2 : Couldnt palm the damn ball! WTF, i bought it this Friday , i could do easily windmill motion palming it when i was trying it!  >:(
Ball was pretty popped though so i got some nice off the backboard misses , also tried some lobs but couldnt get them right! Oh well...

Dunk attempts on 9'8'':
Tried 4 reverse-2haners , landed 3 off them nice, all off 2 steps.
Also landed one really hard cuffed 1-hander.

Dunk attempts on 9'10'':
-0/2 1-hand dunks , couldnt palm the ball again.
-1 hard 2-hander off 2 steps , hardest 2-hander i ever threw down at that height.

Total : ~40 max effort jumps in the sun , didnt feel tired , performance didnt drop either but i decided to terminate session to avoid overdraining.
Not bad at all , 1 month ago id go crazy with this session but all my focus is landing 10' dunk now so im not happy with that session!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 12, 2010, 09:11:11 am
I verified how much jacked i was from caffeine yesterday:
Im using this as a reference test:
http://getyourwebsitehere.com/jswb/rttest01.html (http://getyourwebsitehere.com/jswb/rttest01.html)

I was geting 180 to 220 ms , best average ( 5 tries ) was 206.
Just tried it again after drinking a double espresso too , and i cant get average below 230.
Damn , what a waste , should have known better, never again a session in the sun...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 12, 2010, 03:35:22 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


12 July 2010

Weight@session: ~194

PEAK BLOCK ,  Workout 'C'

Depth Jumps : skipped , again because of yesterdays heavy jumping.

SUPERMAXIMAL 1/4 SQUATS:
1x3@297lbs
1x3@319lbs
1x3@330lbs
1x3@341lbs
341 = 1,75xBodyweight , ~110% 1RM.
Those turned out to be much easier than i expected. I dont use belt so i was afraid of fucking my back , but i felt no stress at all. Lets see what soreness/stim they will create...

Smith Machine was taken so couldnt do BSS.
BB LUNGES , MSEM , rest between reps ~30'' , rest between sets ~3':
2x1@209
2x1@209

CALVE RAISES:
1x15@352
1x12@396
1x12@396
Rest between sets = 1'
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 13, 2010, 03:46:42 am
Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 13, 2010, 04:55:24 am
Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 13, 2010, 05:19:20 am
Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:

http://www.youtube.com/watch?v=nQMyI_Be-Vo

-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?

Id go for 4x10 with style (3) :D

Thanks a lot man...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 13, 2010, 05:31:31 am
Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 :D just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:

http://www.youtube.com/watch?v=nQMyI_Be-Vo

-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?

Id go for 4x10 with style (3) :D

Thanks a lot man...

np man..

if you feel great doing them, then I would use sets to add volume, not reps.. though, i like to do one high rep set.. so say, if you feel good, do something like:
- 3-4x10
- 1 x max-rep (<=50, no more than 50, stop on any form breakdown)

^^ so pretty much like in the video i uploaded.. i took ~1 minute breaks, but you can take even longer breaks to recover more fully.

i would focus on very quick GCT with as much height as possible, BUT, not as much height as possible regardless of GCT, if that makes sense.. so not just bouncing real fast like an RFI, and not going max height spending too much time on the ground.. pretty much in between.. really fast arm swing will help do the trick and "thinking about fast GCT".

this will help you focus on your reactivity still, and build a better base for those dj's next month.. dj's will be alot better having done this than not having done it.

peace man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 13, 2010, 02:43:05 pm
13 July 2010

Conditioning/recovery workout
Weight@session : ~193,5

- 5' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

- 8x80m sprints at ~70% to 80% , ~40 sec rest.

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 13, 2010, 03:12:44 pm
13 July 2010

Conditioning/recovery workout
Weight@session : ~193,5

- 5' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

- 8x80m sprints at ~70% to 80% , ~40 sec rest.

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!


god, i love those heat conditions.. :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 13, 2010, 03:20:47 pm

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!


god, i love those heat conditions.. :D

Not me , i much prefer cold. Im the guy that stands with AC at full power and still sweating when everyone else is like "close the damn thing , its too cold!"
Well , for athletic stuff i like some temperature , but that thing is too much , especially with some increased humidity.
Perfect conditions for me are ~25'C / ~77'F
Title: Re: vag's journal : Age vs Vertical
Post by: Joe on July 13, 2010, 04:04:23 pm

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!


god, i love those heat conditions.. :D

Not me , i much prefer cold. Im the guy that stands with AC at full power and still sweating when everyone else is like "close the damn thing , its too cold!"
Well , for athletic stuff i like some temperature , but that thing is too much , especially with some increased humidity.
Perfect conditions for me are ~25'C / ~77'F

The mid 70s are delicious.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 14, 2010, 04:03:34 pm
14 July 2010

Upper Body Workout
Weight@session : ~194

BENCH PRESS:
1x5@132
1x5@143
1x5@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@110
1x5@132
1x5@143

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@176
1x5@198 , PR is 6x198 but bodyweight was 199,5 then , so that was a PR performance

EZ BAR STANDING BICEP CURLS:
1x10@77
1x8@77
1x8@77
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 15, 2010, 04:10:43 pm
15 July 2010

Vertical jump testing/dunks session
Weight@session : ~194
Stim : Just a redbull

Was wearing my new Kobe V's. Awesome shoe : lightweight , responsive , cushioning , low cut , ankle support , perfect!!!

Unfortunately it was awfully hot , it was 40C/104F in the day and even at 10:30pm that i went jumping it was 35C/95F.
Lost ~3,5lbs of sweat in 45 mins

Warmup as usual , 10' dynamic warmup , 2x5 tuck jumps and then some low/mid effort jumps.

JUMPS , mixed on 9'8'' / 9'10'' ( 10' was taken and 9'10'' had really low light ):
-1x3 SVJs : ~28,5'' , maybe 29 ( PR ).
-1x4 2-step DLRVJs : 3x~32'' , 1x~34''*
-1x4 full runup DLRVJs : ~33''
*Got that HUGE 34'' jump on the 2-steps set, got mid forearm at 9'8'' rim , ~13'' above , thats a PR rim touch.

DUNKS on 9'8''
Got a really hard 2 hander hanging on the rim too , got a tomahawk from a little far out too , got a nice cuffed 1-hander and some hard cuffed misses.

DUNKS on 9'10''
Not good , due to low light , just a couple of rather soft 2-handers.

Then the 10' rim was available so i went there
1x2 2-steps DLRVJs : ~32''
1x2 full runup DLRVJs : ~32''
1 more 2-steps DLRVJ : 33''

2x4 dunk attempts : 0/8 , getting better though , they were mostly off the backboard misses where i was grabbing rim at mid-palm , last time was top-palm.

Left shin started to hurt so i stopped.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 15, 2010, 04:36:43 pm
15 July 2010

Vertical jump testing/dunks session
Weight@session : ~194
Stim : Just a redbull

Was wearing my new Kobe V's. Awesome shoe : lightweight , responsive , cushioning , low cut , ankle support , perfect!!!

Unfortunately it was awfully hot , it was 40C/104F in the day and even at 10:30pm that i went jumping it was 35C/95F.
Lost ~3,5lbs of sweat in 45 mins

Warmup as usual , 10' dynamic warmup , 2x5 tuck jumps and then some low/mid effort jumps.

JUMPS , mixed on 9'8'' / 9'10'' ( 10' was taken and 9'10'' had really low light ):
-1x3 SVJs : ~28,5'' , maybe 29 ( PR ).
-1x4 2-step DLRVJs : 3x~32'' , 1x~34''*
-1x4 full runup DLRVJs : ~33''
*Got that HUGE 34'' jump on the 2-steps set, got mid forearm at 9'8'' rim , ~13'' above , thats a PR rim touch.

DUNKS on 9'8''
Got a really hard 2 hander hanging on the rim too , got a tomahawk from a little far out too , got a nice cuffed 1-hander and some hard cuffed misses.

DUNKS on 9'10''
Not good , due to low light , just a couple of rather soft 2-handers.

Then the 10' rim was available so i went there
1x2 2-steps DLRVJs : ~32''
1x2 full runup DLRVJs : ~32''
1 more 2-steps DLRVJ : 33''

2x4 dunk attempts : 0/8 , getting better though , they were mostly off the backboard misses where i was grabbing rim at mid-palm , last time was top-palm.

Left shin started to hurt so i stopped.

sick session man, congrats on the PR's!!@%@!@()%!#^)!@

nice you got the KOBE V's now too, ballin`.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on July 15, 2010, 04:54:02 pm
Congrats in the PR's man.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 15, 2010, 04:58:41 pm
Congrats in the PR's man.


sick session man, congrats on the PR's!!@%@!@()%!#^)!@

nice you got the KOBE V's now too, ballin`.

peace


Thanks guys.
Still not happy , except from the 29'' SVJ and the 34'' rim touch all the other jumps felt like i was holding back  :-\
Also i gotta improve my dunking skills , i really suck when i cant palm the ball , my runup gets screwed , i lose 2-3'' of vert. Tried some lobs too , no way to get them right...
2 handers are a lot better , but its a long way to get those on 10' , i need like 3'' more, so best jump must be 37'' , not happening soon!
Bleh...
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 15, 2010, 07:47:56 pm
Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 15, 2010, 10:47:39 pm
i beat you vag!! hit 35 before u did  :)  remember our competition?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 16, 2010, 01:11:18 am
i beat you vag!! hit 35 before u did  :)  remember our competition?

you need vid though :P
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 16, 2010, 03:40:22 am
Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.

Ya , i get you , ive dunked miniballs , volleyballs and some smaller size b-balls , doesn't count. Those balls are palmable way too easy , with the edge of fingers , i get a full arm swing with them and i need just ~10'3'' do dunk them. It is too easy , it isnt fun at all and it doesn't even feel like dunking , dunking = size 7 :D

i beat you vag!! hit 35 before u did  :)  remember our competition?

you need vid though :P

zgin :
-congrats on your PR
-get a vid
-grow up
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 16, 2010, 09:51:48 am
zgin :
-congrats on your PR
-get a vid
-grow up

[/quote]

hahaha
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 16, 2010, 03:56:57 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped once again because of yesterday's dunk session.

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 16, 2010, 09:49:23 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped once again because of yesterday's dunk session.

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

nice, but eeek-scary!

Quote
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?

Quote
CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.


Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 17, 2010, 05:22:57 am
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?


Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 17, 2010, 06:13:04 am
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?


Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :D


ah ok cool.. sounds fast enough though.. not a 7 second PR/single etc :D

msem ftw. :P

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 19, 2010, 05:01:22 pm
19 July 2010

Vertical jump testing/dunks session
Weight@session : ~190,5 !!!
Stim : minimum , 150mg caffeine 4 hours earlier.

Warmup as usual , 10' dynamic warmup , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : ~28,5'' , maybe 29 ( equals PR ).
-1x4 2-step DLRVJs : ~32'' to 33''
-1x4 full runup DLRVJs : 32'' to 33''.
In all 2-step and full runup jumps i was touching rim 9'' below , but in some jumps i was hitting it going down , peak was before rim touch, mostly on full runup jumps.

Then i went to jump on a high rim of that park , not sure if its 10'1'' or higher , must measure , definately above 10'
1x3 2-steps DLRVJs : ~ 6'' above
1x3 full runup DLRVJs : ~7,5''

DUNKS on 9'8''
Practiced some off-the dribble dunks , mostly posting up , turning around with dropstep and dunking. Nice...
And then suddenly... i could palm the ball!
Threw down a sick one hander , all wrist inside rim , ball going straight down without touching anything.

Back to 9'10'':
2/3  handers , just ok
2/4 1-handers , just like what ive posted in my 9'10'' vids , nice dunks.
1 huge powerdunk , really hard , totally clean , wrist in rim , have only landed such dunks on 9'8'' so far.

Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.

Ok , thats all! :D
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 19, 2010, 05:27:18 pm
Damn, vag, you're wasting away!  :D

Good work on the jumps!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 19, 2010, 05:30:30 pm
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 19, 2010, 05:48:26 pm
Damn, vag, you're wasting away!  :D

Good work on the jumps!

Thanks man...

sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man

Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D



Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.


Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 19, 2010, 06:01:48 pm
Damn, vag, you're wasting away!  :D

Good work on the jumps!

Thanks man...

sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man

Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D


ahhhhh ok.. ya i definitely think that even if you are experimenting with quarter/explosive box, that some normal sets of squat singles should be thrown in..


Quote

Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.


Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :D

still man, you are due for another RVJ PR very soon.. i think it will come in the next 2 jump workouts.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 19, 2010, 06:26:05 pm
Uploaded that weird 10' dunk miss i mentioned:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg9910/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg9910/#new)
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 19, 2010, 10:19:25 pm
Gah you were so close!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 20, 2010, 08:42:50 am
Gah you were so close!

Yup , really close , if i got there earlier it would have happened!

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

Interesting happenings today morning:

- Measured the "high-rim" i was geting 7,5'' above , its 10'1'' so those were 33,5'' rim touches!
- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 20, 2010, 03:48:36 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


20 July 2010

Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT

PEAK BLOCK ,  Workout 'A'

FINAL WORKOUT OF THE SEASON

Depth Jumps : skipped once again because of yesterday's dunk session.

SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264

CALVE RAISES:
3x12@374
Rest between sets = 1'
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 20, 2010, 04:08:53 pm

- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!


That must have been one huge dump.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on July 20, 2010, 04:12:46 pm
Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.

Just an observation.

EDIT: Also, props on achieving Hero Member status!  ;)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 20, 2010, 05:25:54 pm
Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.

Just an observation.

EDIT: Also, props on achieving Hero Member status!  ;)

You're right , in March it looks more fluid and the plant is clearly L-R , in June its more like im squating the jumps.
Explanation:
In March i was away from lifting for ~3months , June is after 3 months of heavy lifting.
Bodyweight in March ~187 ---> June ~200
Estimated max squat in March ~265 ---> June ~315
Rim of March video 9'8'' ---> June 9'10''
As for vert , June is 2'' to 2,5'' higher than March on everything , SVJ , dropstep , 2-steps , RVJ , everything.

I have landed much better and impressive dunks in that 9'8'' rim since March but didnt film them.
The only recent vid i have from that rim to compare progress from March directly is this (on my secondary account ):
http://www.youtube.com/watch?v=eoPSlpNSfIU

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 20, 2010, 07:19:30 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE


20 July 2010

Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT

PEAK BLOCK ,  Workout 'A'

FINAL WORKOUT OF THE SEASON

Depth Jumps : skipped once again because of yesterday's dunk session.

SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264

CALVE RAISES:
3x12@374
Rest between sets = 1'


i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.

nice workout tho mang, just don't aggravate those hip sockets ! :)

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 21, 2010, 05:13:46 am

i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.

nice workout tho mang, just don't aggravate those hip sockets ! :)

peace man

Word , its a pain like that , its here to stay. But its really annoying only on deep squats , so its fine.
One good thing of training at my age is that you are familiar with such pains , they're "part of the deal".
When i was younger and i got 'arthritic' pain i would also freak out. Now its like "oh well , add hip to the list of things that hurt". I have similar pain in my shoulder , from hyperextension on highest touch attempts. Its there for ~4-5 years. Now i dont even notice it , its still there , i just got used of it.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 21, 2010, 12:42:31 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 21, 2010, 02:49:32 pm
21 July 2010

Conditioning/recovery workout
Weight@session : ~190,5

- 15 mins light jog

- 5 mins rest

INTERVALS:
- 10x40m sprints at ~90% , rest = walk back ( ~45 sec )

- 5 mins rest

- 15 mins light jog

Light jog felt awfull , feet felt "heavy" and weak , mostly at calves area ( calves , shins , side , everything ).
Sprints were awesome though, very powerful and explosive.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 21, 2010, 04:23:25 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 21, 2010, 04:43:06 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace

Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...

Thanks man , this is gonna be really useful...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 21, 2010, 04:50:45 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace

Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...

Thanks man , this is gonna be really useful...

haha ya man it's fun.. i got grippers/pinch stuff/thick bars/farmer's walk etc in my backyard :D i got nails somewhere but i aint messing with that no more, that shit is scary for a wimp like me.. tendons = eek.

peace
Title: Re: vag's journal : Age vs Vertical
Post by: Joe on July 21, 2010, 05:57:28 pm
Another way to work pinch is hang weights from books of various thickness.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 22, 2010, 04:34:11 pm
Another way to work pinch is hang weights from books of various thickness.

LOL , i dont read much but i respect books too much to use them for pinch grip training! :D

22 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 23, 2010, 03:13:12 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 23, 2010, 03:20:29 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D

damn great work dude... going very well so far..
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on July 23, 2010, 03:42:18 am
nice man, keep getting that bf% down as well and you'll be flying
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 23, 2010, 04:49:43 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D

damn great work dude... going very well so far..

nice man, keep getting that bf% down as well and you'll be flying

Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 23, 2010, 11:02:02 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D

damn great work dude... going very well so far..

nice man, keep getting that bf% down as well and you'll be flying

Thanks guys, lets see if it will transfer to vert...
Oh , 187 is a typo , its 188. All the other numbers are ok.
My top morning weight ( when bulking ) was ~198 , so i must set a limit , like 15lbs , so im not going under 183.

the limit depends on strength maintenance though, so if you could get to 160 and maintain strength i'd go for it, 45" RVJ. bwahah.

but ya I imagine 180 would be the absolute lowest you would get on this cut while maintaining strength.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 23, 2010, 08:04:00 pm
23 July 2010

Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.

Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.

DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.

Very happy with this session , because the heat really drains me.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 23, 2010, 08:06:46 pm
23 July 2010

Vertical jump testing/dunks session
Weight@session : ~191,5
Stim : 200mg caffeine + 1 redbull , good!
Awfully hot and humid , terrible conditions , even at 9:30pm that i had my session.

Warmup : 10' dynamic warmup , 2x10 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29 ( equals PR ).
-1x4 2-step DLRVJs : ~33+''
-1x4 full runup DLRVJs : ~33+''.
Very nice , got many clean 29'' SVJ and 33'' RVJ rim touches , some were 1 frame after peak so 33,5 to 34.

DUNKS on 9'8'':
4x5 dunk attemts.
Couldn't palm the ball today , DUH!
Still got some very nice dunks , jumps were great too.

Very happy with this session , because the heat really drains me.

daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.

man fucking go nuts next RVJ session, maybe even jump at night if you can..

:D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 23, 2010, 08:23:04 pm

daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.

man fucking go nuts next RVJ session, maybe even jump at night if you can..

:D

Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...

Filmed the dunks though , here they are:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 23, 2010, 08:36:15 pm

daaamn!!!!! good shit on SVJ.. a little confused about RVJ but i'll go with the heat effecting it.. that RVJ has to PR big soon, it just has to, considering your weight etc.

man fucking go nuts next RVJ session, maybe even jump at night if you can..

:D

Well , when i got my 34'' PRs my rim touches where 32'' , now they are 1,5'' higher , i also got one stupid jump on the 9'8'' rim that i touched rim 4'' to 5'' below wrist , thats 34'' to 35''. Dont know how high it is because i didnt film it so i cant claim it...

ah..

Quote
Filmed the dunks though , here they are:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10311/#new)

ya man just saw, some of those makes were nasty, got a very rugged two hander in there.. some good misses too (so painful lol).
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 24, 2010, 09:23:28 am
isnt the touch and reach method more accurate than counting frames?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 24, 2010, 11:01:36 am
isnt the touch and reach method more accurate than counting frames?

Yes , my bad , i wasn't refering to the frames of the vid , by "1 frame after peak" i meant that the peak of the jump was before the rim touch.

Look at my 34'' PR video , its exactly that case , i am 11'' above rim at the peak of the jump but i touch the rim going down , the rim touch is ~2 inches lower.

http://www.youtube.com/watch?v=mThNrDMl87o
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 24, 2010, 06:18:11 pm
24 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.

Yesterday's dunk session was probably sub-max due to the heat. Today i am perfectly fresh , no soreness , no ankles/shins bugging , nothing like other after-dunking days.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 24, 2010, 06:22:54 pm
24 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.

Yesterday's dunk session was probably sub-max due to the heat. Today i am perfectly fresh , no soreness , no ankles/shins bugging , nothing like other after-dunking days.

whoa.................... that's a good sign... damn!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 26, 2010, 03:54:46 pm
26 July 2010

Probably last jumping session of the season.

Vertical jump testing/dunks session
Weight@session : ~190,5
Stim : just a redbull!
Great conditions , was raining recently but it was dry yet chill today , finally! :D


Warmup : 10' dynamic warmup , 2x5 MR tuck jumps , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : 29'' ( equals PR ).
-1x4 2-step DLRVJs : 34,5 , PR
-1x4 full runup DLRVJs : ~33+''
PR finally , it came from 2 steps though , RVJ is kinda fucked...  :-\

Got some nice dunks on 9'10'' and some sick dunks and misses on 9'8''
Video probably tomorrow or in 2 days, too much footage to observe/mix...
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on July 26, 2010, 04:03:13 pm
Gongrats on the PR. Yeah my RVJ is fucked aswell, can get just as high off 1-2 steps.
Title: Re: vag's journal : Age vs Vertical
Post by: Joe on July 26, 2010, 04:06:46 pm
Beastly jump. Congrats on the PR, man.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 26, 2010, 04:31:07 pm
yea vag!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 26, 2010, 04:45:29 pm
Thanks everyone

Uploaded a nice pic of that PR jump :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 26, 2010, 04:54:59 pm
Thanks everyone

Uploaded a nice pic of that PR jump :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)

damn sick, your feet are covering the eyes on that graffiti'd face too, makes it look like it's crying..

overlay looks real high man..

good stuff.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 26, 2010, 05:29:45 pm
Thanks everyone

Uploaded a nice pic of that PR jump :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10766/#new)

damn sick, your feet are covering the eyes on that graffiti'd face too, makes it look like it's crying..

overlay looks real high man..

good stuff.

Thanks man , ya , the overlay is sick! That height is ~37,5'' on me so 34,5'' seems ok , 3'' from body moving and not standing right up.
Also if you compare it with my 2 uploaded 34'' overlays it seems just a bit higher...

Nice detail the graffiti eyes...!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 27, 2010, 04:17:41 pm
Uploaded the video too:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10930/#msg10930 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg10930/#msg10930)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 29, 2010, 02:58:58 pm
Im off for summer holidays , will be back in ~3 weeks!

- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D

Keep up the good work everyone , talk soon...
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 29, 2010, 03:11:33 pm
Im off for summer holidays , will be back in ~3 weeks!

- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D

Keep up the good work everyone , talk soon...

ur still training?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on July 29, 2010, 03:20:27 pm
Im off for summer holidays , will be back in ~3 weeks!

- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D

Keep up the good work everyone , talk soon...

ur still training?

Well on holidays ill try to keep up with some bodyweight stuff , plyos , pistol squats , sprints etc

If you mean if im still training generally , keeping journal , vids etc , OF COURSE YES! :D  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on July 29, 2010, 03:28:45 pm
[Well on holidays ill try to keep up with some bodyweight stuff , plyos , pistol squats , sprints etc

If you mean if im still training generally , keeping journal , vids etc , OF COURSE YES! :D  ;D

lol i knew you werent quitting. i just wasnt sure if you would do anything for 3 weeks :)
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on July 29, 2010, 05:48:51 pm
Im off for summer holidays , will be back in ~3 weeks!

- Made my youtube videos/channels private for while im gone , will re-public them when i get back.
- Dont move this journal to the cemetery!!! :D

Keep up the good work everyone , talk soon...

lol why you make your channels private! weirdness!

alright man have fun, stay strong & improve fitness :D oh ya, CRAZY HIGH REP WALKING LUNGES FTW (mid-foot landing, http://www.adarq.org/forum/adarq-org-special-content/adarq-org-exercise-index/msg10986/#msg10986)

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 15, 2010, 05:08:34 pm
I'M BACK!

Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training!  :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...

New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.

Tomorrow = body measurements + jump testing.
Next day   = back to gym.

GO GET IT!!! ;)

Title: Re: vag's journal : Age vs Vertical
Post by: BMully on August 15, 2010, 05:11:55 pm
I'M BACK!

Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training!  :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...

New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.

Tomorrow = body measurements + jump testing.
Next day   = back to gym.

GO GET IT!!! ;)


dang that would be tough...but 50 by 50 would be certain failure....but anomalies are awesome!!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on August 15, 2010, 05:54:31 pm
Fuck yeah, vag. Welcome back.  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 04:36:34 am
dang that would be tough...but 50 by 50 would be certain failure....but anomalies are awesome!!

50-by-50... hmmmmm... tempting!  ;D
Besides joking , 40-by-40 is almost certain failure too! Even the age-vs-vertical race is pretty damn hard to have the vertical as winner. But hey , it will be fun chasing it!


Fuck yeah, vag. Welcome back.  ;D

Thanks man , glad to be back!


-----------------------------------------------------------------------------------------------------------------

Body measurements ( only for bodyfat )
Last measurements = 23 July.

Weight ( in the morning ) :  ~181,5 , ( -5,5 lbs )
Waist ( navel level , loose) : ~34,25''  , ( -0,35'' )

Bodyfat estimation (online calculator) : ~15,8% ( 0% )
Bodyfat estimation (BF measuring scale) : ~15% ( -0,8% )

Measurements may be a bit off as i am rather depleted , but the big picture is more or less ~182-185lbs / 15%.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 16, 2010, 05:19:13 am
I'M BACK!

Ok , so last activity was dunk session of 26 July.
That makes it 21 days of absolutely no training!  :o
Not even bodyweight stuff , not even some light jog , nothing.
Its all cool , some mental/physical recharging is never too bad...

New season starts , gotta get to 37'' to beat my age! :D
2,5'' in 12 months...
And then i already have the new challenge ready: 40-by-40... 40'' by the time i reach 40 years old.

Tomorrow = body measurements + jump testing.
Next day   = back to gym.

GO GET IT!!! ;)



welcome back :D

curious to see how testing goes..

cya!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 05:41:24 am
welcome back :D

Thanks! :D


curious to see how testing goes..
cya!

Haha , yes , im really curious too , weaker + lighter + leaner = ???
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on August 16, 2010, 10:05:02 am


Haha , yes , im really curious too , weaker + lighter + leaner = ???


You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 10:52:53 am
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?

Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol...  ;)
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on August 16, 2010, 11:13:16 am
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?

Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol...  ;)

Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 11:31:10 am
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?

Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol...  ;)

Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.

Haha  i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.


Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on August 16, 2010, 12:01:15 pm
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?

Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol...  ;)

Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.

Haha  i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.




I know, I know. I was just messing with you.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 12:46:12 pm
You're lighter AND leaner after a vacation? Isn't it usually supposed to be the other way around for old farts like yourself?

Nah , on the contrary , think about it , in vacations being younger you consume much more junk food and alcohol...  ;)

Yeah but you can get away with eating anything when you're 18 haha. When I was 17 and 18 I ate like a gallon of jello a week, sometimes with soft serve ice cream on top. Did not gain a pound that year.

Haha  i was referring to "younger" as mid 20's :D
Now besides joking , nutrients partitioning does change a lot , but you can still control things pretty well at my age. Takes much more effort for the same ( or actually a little worse ) results, but standard things/rules still work.




I know, I know. I was just messing with you.

I know , feel free to do so anytime  ;D
That's why i said "besides joking" , thought i should drop some useful info too given the chance...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 16, 2010, 03:24:16 pm

16 August 2010

Vertical jump testing.
Weight at session : ~185
Jumping on concrete , 10' rim.
Was awfully hot again today , at 10pm that i came back home the local meteo station says temperature : 90'F / feels like :100'F
The burning concrete made it even worse , car's thermometer showed 95'F at court...

10' dynamic warmup , 2x10 sec DL line hops , bunch of low-mid effort jumps.

1x4 SVJs : 26'' to 27'' , one jump at 27,5''
1x4 dropstep DLRVJs : 30'' to 31''
1x4 1-step DLRVJs : 31'' to 32''
1x4 2-step DLRVJs : 32'' to 32,5'' , one jump at 33''
2x3 full runup DLRVJs : 30'' to 31'' , WTF?

Im guessing this dropoff was because of the heat. After seeing i cant get higher at full runup jumps i retried a few 1/2-step jumps , those were 30'' to 31'' too so i stopped.
Not bad at all , of course i didn't feel as powerful and explosive as 20 days ago but all jumps were much more fluid and high than what i expected.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 16, 2010, 05:07:02 pm

16 August 2010

Vertical jump testing.
Weight at session : ~185
Jumping on concrete , 10' rim.
Was awfully hot again today , at 10pm that i came back home the local meteo station says temperature : 90'F / feels like :100'F
The burning concrete made it even worse , car's thermometer showed 95'F at court...

10' dynamic warmup , 2x10 sec DL line hops , bunch of low-mid effort jumps.

1x4 SVJs : 26'' to 27'' , one jump at 27,5''
1x4 dropstep DLRVJs : 30'' to 31''
1x4 1-step DLRVJs : 31'' to 32''
1x4 2-step DLRVJs : 32'' to 32,5'' , one jump at 33''
2x3 full runup DLRVJs : 30'' to 31'' , WTF?

Im guessing this dropoff was because of the heat. After seeing i cant get higher at full runup jumps i retried a few 1/2-step jumps , those were 30'' to 31'' too so i stopped.
Not bad at all , of course i didn't feel as powerful and explosive as 20 days ago but all jumps were much more fluid and high than what i expected.


definitely not bad considering the heat + detraining period.. good stuff.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 17, 2010, 03:01:57 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
ORANGE = pending
GREEN = done


17 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 1

Weight@session : ~187
Injuries/aches : none.
Soreness : crazy quad soreness from yesterday's jumping , as if i did high volume squatting , weird!!!

SQUATS:
1x6@121 , ATG
1x6@143 , ATG
1x6@165 , ATG
1x6@187 , half-squats ( quads hurting too much around parallel )

BSS:
1x8@88
1x8@110
1x8@132

STANDING CALVE RAISES:
1x15@198
1x15@242
1x15@286

Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 18, 2010, 09:31:32 am
Finished planing my training scheme for this year... not gonna change much. Gonna post it later...

I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:

Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html

Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/

Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html

But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm

So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

My path was:
January 2007      -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009      -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010         -> August 2010 ( today ) : The Ratio Technique

So having passed from all those phases i wanted to share the "training method evolution".

Hope it can help some people...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 18, 2010, 02:37:29 pm
Finished planing my training scheme for this year... not gonna change much. Gonna post it later...

I thought it would be useful to post how im influenced planning my training though.
I want encourage people that are training for 1-2 years 'traditionaly' ( caught in week-based schemes , 'programs' etc ) to follow my path. It is something like a "how to regulate your training" blog-post. Adarqui you could enhance this for sure , but this is like a quick but very solid guide:

Evaluation:
http://www.higher-faster-sports.com/pathofchampions.html

Training guidelines:
http://www.higher-faster-sports.com/setsandreps.html
http://www.higher-faster-sports.com/nonfunctionalmyth.html
http://www.higher-faster-sports.com/relativestrengthmyth.html
http://www.higher-faster-sports.com/plyomyths.html
http://www.adarq.org/forum/performance-training-blog/verkhoshansky-notes-methods-ideology-gems-forum-responses/

Combining all that you get those:
http://www.higher-faster-sports.com/templates.html
http://www.higher-faster-sports.com/theultimatesplit.html

But then you want to mix them with this:
http://www.inno-sport.net/Training%20Basics.htm

So finally... you end here:
http://www.adarq.org/forum/performance-training-blog/the-ratio-technique/

My path was:
January 2007      -> May 2007 : general training ( 3xweek , standard reps-sets )
September 2007 -> November 2008 : VJB ( novice strength, intermediate strength , intermediate balanced )
January 2009      -> June 2009 : Ultimate Split
September 2009 -> March 2010 : Custom stuff : http://www.higher-faster-sports.com/templates.html
March 2010         -> August 2010 ( today ) : The Ratio Technique

So having passed from all those phases i wanted to share the "training method evolution".

Hope it can help some people...


very nice man.. i would also post this in your age vs vert thread in special content :)

peace
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on August 18, 2010, 02:43:25 pm
wow, thats alot of material to read!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 18, 2010, 03:02:17 pm
wow, thats alot of material to read!

Yes but it's ultra useful! Its all you need to know and its presented in very concentrated and easy to comprehend way.
That's what i like the most about Kelly Baggett. He not only knows damn lot of stuff , but he has an amazing talent on picking what and how to make a complete article.
Andrew has that 'gift' too i think , they are my 2 fav coaches around the internet, and their connection was a very pleasant ( but probably expected ) surprise.

Reading those articles you will see there is some overlap between them , you will see the same things and principles here and there. I think you are a bit new to this whole reading/testing thing. Its very easy to get carried away and start trying this , that , next split , next approach... that would be wrong. Those articles are not supposed to tell you a magic secret and give a magic workout , they are supposed to make you learn how to train.
For that reason i also highly recommend this article:
http://www.higher-faster-sports.com/rocketscience.html

And those:
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/
http://www.adarq.org/forum/performance-training-blog/some-post-on-another-forum-why-people-fail/
http://www.adarq.org/forum/performance-training-blog/making-progress-progressive-overload/

Also some extra advice , in all those articles , dont get caught in the various templates mentioned , they are great templates for sure but the main point is to understand what they try to say...

WTF is wrong with me today , im in a blogging mood...
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on August 18, 2010, 04:11:17 pm
Hijacking your own log  :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 18, 2010, 04:46:40 pm
Hijacking your own log  :D

Hahaha , word! :D


Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on August 18, 2010, 05:35:28 pm
haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 19, 2010, 04:22:37 am
haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

But that's exactly what i said... my first 'blog-post' was referring to athletes caught in standard schemes ( like your 5x5 ) and 2nd 'blog-post' was referring to seeing some articles and trying new methods ( like that tmuscle you mentioned ).
Anyway , 2nd post wasn't personal , i remember reading in your log what you just stated above , that you like to read but cant plan. Well many people are like that , then they just pick a routine and start it , and pretty soon after they discover another interesting article that has another routine , they jump to that and so on... That was my 'target group' for the previous post , not just you , so i generalized :D

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!

Well, personal coaching/training beats any article.
Its amazing that adaqui does that for all those people... I mean it takes so much time and effort , and he's not just making a workout template , he is doing it workout by workout , adjusting/regulating it etc , true personal training , word , respect!!!
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on August 19, 2010, 10:52:03 am
hahaha then im exactly like what u said!

thank goodness i found this site here, after getting clowned on over at the tmuscle forums.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 19, 2010, 01:53:05 pm
19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 19, 2010, 05:27:19 pm
19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog


i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 19, 2010, 06:12:29 pm
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.

Word , its a one session thing. I wanted to go run yesterday that i was less sore but i got bored , so cant realy complain today!

Ok , so let's get down to buisness:

This season's plan:

I will do the ratio technique FULL Example Peaking power:

[strength-hypertrophy:strength-power:stim]

•Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
•Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
•Phase 3: Neutral [1:1:1] x 2
•Phase 4: Peak [0:1:1] x 3

Total lower body workouts = 35
Workout frequency : 2 or 3 workouts per week. Gonna go in upper body workout - lower body workout most of the time so 1 or 2 lower body workouts per week.
Gonna use some AREG stuff in , nothing too fancy , just gonna go by feel , not stick with a schedule.

Estimated full cycle length = ~7-8 months

Workouts:

STRENGTH:
Squat : 4x6
BSS : 3x8
Leg curl or cable pullthrous : 3x10-12
Calves : 3/4 x 12/15

POWER:
REA squat 4x3
Explosive box squat : 8x2 or MSEM squats 8-10x1 with focus on transition + speed up.
Pause BSS : 3x5
Calves : 3x12

STIM:
MSEM squat : 4x2x1 or 3x3x1
MSEM BSS : 3x2x1
Calves : 3x12

UPPER BODY:
BB bench push : 4x6-8 ( maybe 3x6-8 + 1x15 )
DB inline bench push : 3x10-12
Wide grip lat pull : 4x6-8 ( maybe 3x6-8 + 1x15 )
Seated row : 3x8
Shoulders OHP : 4x6-8 ( maybe 3x6-8 + 1x15 )
Shoulders fly : 3x10-12
If still alive ,
Biceb DB curls 3x12
Tricep pushdowns 3x12

Plyo combos before workouts :
-Dynamic warmup
-4x10 sec line hops or 4x10 MR tuck jumps
-4x5 depth jumps pr 4x5 depth drops or 4x5 max effort stiff leg ankle hops.

Sprints/jumps will be on my off days , my  usual conditioning/recovery workout! :D


Dont know if ill be able to keep up with all that , but if i do its gonna be SICK!!!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 19, 2010, 06:43:09 pm
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.

Word , its a one session thing. I wanted to go run yesterday that i was less sore but i got bored , so cant realy complain today!

Ok , so let's get down to buisness:

This season's plan:

I will do the ratio technique FULL Example Peaking power:

[strength-hypertrophy:strength-power:stim]

•Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
•Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
•Phase 3: Neutral [1:1:1] x 2
•Phase 4: Peak [0:1:1] x 3

Total lower body workouts = 35
Workout frequency : 2 or 3 workouts per week. Gonna go in upper body workout - lower body workout most of the time so 1 or 2 lower body workouts per week.
Gonna use some AREG stuff in , nothing too fancy , just gonna go by feel , not stick with a schedule.

Estimated full cycle length = ~7-8 months

Workouts:

STRENGTH:
Squat : 4x6
BSS : 3x8
Leg curl or cable pullthrous : 3x10-12
Calves : 3/4 x 12/15

POWER:
REA squat 4x3
Explosive box squat : 8x2 or MSEM squats 8-10x1 with focus on transition + speed up.
Pause BSS : 3x5
Calves : 3x12

STIM:
MSEM squat : 4x2x1 or 3x3x1
MSEM BSS : 3x2x1
Calves : 3x12

UPPER BODY:
BB bench push : 4x6-8 ( maybe 3x6-8 + 1x15 )
DB inline bench push : 3x10-12
Wide grip lat pull : 4x6-8 ( maybe 3x6-8 + 1x15 )
Seated row : 3x8
Shoulders OHP : 4x6-8 ( maybe 3x6-8 + 1x15 )
Shoulders fly : 3x10-12
If still alive ,
Biceb DB curls 3x12
Tricep pushdowns 3x12

Plyo combos before workouts :
-Dynamic warmup
-4x10 sec line hops or 4x10 MR tuck jumps
-4x5 depth jumps pr 4x5 depth drops or 4x5 max effort stiff leg ankle hops.

Sprints/jumps will be on my off days , my  usual conditioning/recovery workout! :D


Dont know if ill be able to keep up with all that , but if i do its gonna be SICK!!!


looks great overall, sure things can change a bit, but it is very solid from the get go.

on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 20, 2010, 10:05:24 am

looks great overall, sure things can change a bit, but it is very solid from the get go.


Hah , glad you liked , wasn't too hard to plan that anyway , its last year's workouts and your typical ratio example...
Its like an expanded and slightly improved version of last season's ( successful ) 13 weeks experiment.
KISS ( keep it simple stupid ) FTW! :D


on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!

Yes , i had that in mind as we talked about it earlier this year.
Problem is that in the specific machine that i do the calve raises , max load = ~370-400lbs , which is a load that i can easily do 12-15 reps in great form.
Ill probably switch to 4x5 one-leg-calf raises for the stim so i can get heavier load.
Hey , what about standing calve raises , are they worth doing? Id guess the standing ones are way better as its kinda more combound and natural movement...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 20, 2010, 03:11:41 pm
20 August 2010

Weight@session : ~189
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 3,5/5 : much better , still hurting enough to affect my walking form but pain is much less.
Hamstrings : 3,5/5 , same with quads , WTF , they were 0/5 yesterday!

Upper Body Workout

BENCH PRESS:
4x6@121

WIDE GRIP LAT PULLDOWN:
4x6@132

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
4x6@88

EZ BAR STANDING BICEP CURLS:
3x10@55

TRICEPS PUSHDOWN ( ROPE ):
3x12@66

Nice and easy on everything , focus on perfect form/ROM.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 21, 2010, 06:06:43 am
Updated:

-Forum's signature with current stats
-PR page ( 1st post of this journal )
-Age vs Vertical stats (2nd post of this journal )
-This year's ratio technique logging ( will appear on every lower body workout entry ).

 :headbang:
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 21, 2010, 06:24:32 am
Quote
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick.. :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 21, 2010, 11:58:10 am
Quote
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick.. :D

Thanks man , that is even sicker :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355 (http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355)

:D
Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on August 21, 2010, 04:55:31 pm
awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 21, 2010, 05:43:00 pm
awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 21, 2010, 08:25:45 pm
Quote from: vag
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

thanks man! yup, I like to form friendships with people rather than just tell people what to do etc.. definitely have formed alot of 'online friends' over the years, and i don't consider them/u etc  to be anything less than a real friend.

 :highfive:

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 23, 2010, 01:55:37 pm
23 August 2010

Conditioning/recovery workout:

Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.

- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest

-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!

- 3 mins rest
- Bunch of low/mid effort jumps

-Jumps , 10' rim , concrete:

1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''

Bad jumping day, haven't had one for a looong time ,  :welcome: , LOL
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 24, 2010, 03:04:43 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done


24 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 2

Injuries/aches : the hip pain is back already! :( nothing much but i expected it would delay appearing...
Soreness : none

SQUATS:
1x6@143 , ( +22 lbs )
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
143 ATG , 165 & 187 parallel , 209 half-squats.

BSS:
1x8@110 , ( +22lbs )
1x8@132 , ( +22lbs )
1x8@154 , ( +22lbs )

LEG CURLS:
1x12@44
1x12@66
1x12@88

STANDING CALVE RAISES:
1x15@264 , ( +66lbs )
1x15@308 , ( +66lbs )
1x15@330 , ( +44lbs )

Overall good improvement , but still weak-ass numbers...
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on August 25, 2010, 02:30:29 pm
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 25, 2010, 02:48:18 pm
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

Hah , thanks man, just saw it earlier today...
Its great to see myself as a training example in a KellyB's article!
Its been a long journey so far , lets hope i can stay healthy and keep training so i can achieve even more...

Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on August 25, 2010, 03:50:33 pm
yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 25, 2010, 11:45:28 pm
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 25, 2010, 11:47:32 pm
yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...


well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 26, 2010, 04:50:03 am
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..

Thanks a lot man!!!
Yup , its all about determination , consistency and patience...
Wasn't like that when i was training in my 20's , id want results immediately , frustrate all the time , overtrain , change schedules every 1-2 months etc...
Maybe that's the good part of doing this at my age , you think and act much more mature... ;)

---------------------------------------------------------------------------------------------------------------------------------------------------


well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

x2
Kelly never gave me a progamm either , i mean a personal one.
After doing his VJB programs and ultimate split , ive been designing my own templates and Kelly & Andrew just mention to me some corrections/modifications i should consider. Ya , i do enjoy planing my own programs , its fun! Well its not like they're rocket science anyway, its just basic stuff! :D

Title: Re: vag's journal : Age vs Vertical
Post by: nba8340 on August 26, 2010, 05:44:15 pm
got ya, keep up those gains man and congrats on being in the article
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on August 27, 2010, 09:03:58 am
I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 27, 2010, 03:13:22 pm
I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!

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

27 August 2010

Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )

INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand

WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )

SEATED ROW:
1x8@110
1x8@121
1x8@132


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )

Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.


Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 27, 2010, 06:35:15 pm
I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

what you say makes sense, but i personally would just rep out hamstrings on a ham-curl-MACHINE, keyword being machine.. I'd definitely utilize lower reps on a ghr bench/poor man's ghr etc, because it's closed chain.. i'd be a bit worried about open chain high intensity lifts to be honest.

if i had a hamstring curl machine i'd definitely use it though, more along the 4 x 8-12 rep range.

Even though hamstrings are 70% fast twitch, that doesn't mean that ~8 rep work would be any worse, 8 rep work is still within the anaerobic energy system timeframe.

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on August 28, 2010, 04:15:39 am
Yeah you make good points with the open chain thing. I think it just boils down to personal preference.
Title: Re: vag's journal : Age vs Vertical
Post by: n00bEM on August 28, 2010, 08:14:53 am
Yea depending on how quick your eccentric and concentric is, more than 8 reps might even still fit in that energy system's timeframe.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on August 30, 2010, 03:07:34 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done


30 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none

SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

BSS:
1x8@121 , ( +11 lbs )
1x8@143 , ( +11 lbs )
1x8@165 , ( +11 lbs )

LEG CURLS:
1x8@55
1x8@77 , ( +33 lbs )
1x8@99 , ( +33 lbs )
1x8@110 , ( +33 lbs )
Switched from 3x12 to 4x8.

SINGLE LEG STANDING CALVE RAISES:
1x8@44
1x8@66
1x8@88
Was too tired to load and unload 350lbs on the machine so i did them single-leg , 8 reps each leg.
For my BW 88 lbs single leg ~= 370 normal so OK.

Again , very happy with the improvements but still those numbers are WEAK!  :-\

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on August 30, 2010, 07:50:52 pm
Quote
SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

i think there's more transfer from free squatting because of the ECC -> ISO -> CON, i'd go free-squat route.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 01, 2010, 01:28:46 pm

1 September 2010

Basketball training.

Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!
Bball practice was nice , tons of sweat and sprints and all , overall quite happy with my current bball endurance status.
Tried many jumps but they were all submax , too sore to jump max. Most jumps ~30'' , got a few 10'6'' touches ( 31'' ).
Next 2 lower body workouts = explosive : stim , so the next 2 Wednesdays ( bball training day ) i expect some serious bounce up on vert...
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on September 01, 2010, 01:37:35 pm
i forgot u were a baller vag  lol  ball shud get bf down and u may surprise urself with sum nice jumps     i actually jump ok after basketball games   i havent attemped it after a practice though  too tiring probly
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 01, 2010, 02:03:35 pm
i forgot u were a baller vag  lol  ball shud get bf down and u may surprise urself with sum nice jumps     i actually jump ok after basketball games   i havent attemped it after a practice though  too tiring probly

Well i dont play much , 1 or 2 times a week. Surely a great workout though...
Yes , you get some surprise jumps in bball. Sometimes its the floor that's too bouncy/gripy , some other times you lose yourself jumping for a rebound etc...
Today it was about soreness though , my quads hurt even walking so i couldnt get even close to max...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 02, 2010, 03:28:15 pm
2 September 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on September 02, 2010, 03:59:13 pm
Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!


Looks like the age half of the equation is catching up to you  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 03, 2010, 04:07:19 am

Looks like the age half of the equation is catching up to you  ;D

Oh shit , could that be true???  :o  :o  :o

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P  :headbang:

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 03, 2010, 04:54:50 am

Looks like the age half of the equation is catching up to you  ;D

Oh shit , could that be true???  :o  :o  :o

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P  :headbang:



lol ya we'll be old farts chasing 50" rvj's.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 03, 2010, 03:08:41 pm
3 September 2010

Weight@session : ~191,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132
1x6@143 ( +11lbs )
1x6@132

INCLINE BENCH CHEST DB FLY:
1x10@24 each hand , ( +2 reps )
1x10@28 each hand , ( +2 reps )
1x10@35 each hand , ( +2 reps )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@154

SEATED ROW:
1x8@132 , ( +22lbs )
1x8@143 , ( +22lbs )
1x8@154 , ( +22lbs )


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@99 , ( +11lbs )
1x6@110 , ( +11lbs )
1x6@121
1x6@121 ( +11lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66
1x10@77 , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +33lbs )
1x12@88 , ( +33lbs )
1x12@99 , ( +22lbs )

Good workout , impressive improvements , strength is catching up!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 06, 2010, 02:59:27 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done


6 September 2010

PHASE 1 - Cycle 1 - Explosive Workout

Bodyweight@session : ~191,5
Injuries/aches : none
Soreness : none

REA SQUATS:
3x3@121

MSEM SQUATS:
8x1@165
Eccentric speed normal , transition and concentric as explosive as possible , rest between reps ~20sec

Pause BSS:
1x5@132
1x5@154
1x5@176

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 06, 2010, 08:15:03 pm
nice man, how long you pausing on paused-BSS?

Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 07, 2010, 03:45:10 am
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 07, 2010, 04:49:03 am
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!
Title: Re: vag's journal : Age vs Vertical
Post by: n00bEM on September 07, 2010, 06:04:29 am
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!

x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.
Title: Re: vag's journal : Age vs Vertical
Post by: ESav15 on September 07, 2010, 11:15:43 am
having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on September 07, 2010, 11:27:03 am
having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.


Especially given where his actual squats are. Brain explosion.

Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 07, 2010, 11:55:12 am
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!

x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.

having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.


Especially given where his actual squats are. Brain explosion.

Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.

Thanks everyone!

As for the squat-BSS ratio , there are a few important details:
- BSS are done on a smith machine , squats are free.
- Smith machine has a 44lbs olympic bar with rotating ends , squat rack has a thin 33lbs bar.
- Squat rack has no pins in case of failure , so that negatively affects my squat too.

"G.O.A.T." status ? easy tiger! LOL
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 07, 2010, 01:25:19 pm
7 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW! :D

- 15 mins light jog

- 3 mins rest

-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.

- 3 mins rest

C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.

Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 07, 2010, 10:54:02 pm
7 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW! :D


ya man, paused unilaterals are very good at destroying the glutes, i love them.


Quote
- 15 mins light jog

- 3 mins rest

-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.

- 3 mins rest

C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.

nice complex!@$!

Quote
Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.


interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

peace man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 08, 2010, 01:33:05 pm

8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!
Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on September 08, 2010, 04:13:29 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them.  I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 08, 2010, 04:25:33 pm

8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!


nice! how many games you play?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 08, 2010, 04:26:36 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them.  I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.



haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on September 08, 2010, 05:30:18 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them.  I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.



haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.

Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 08, 2010, 11:23:22 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them.  I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.



haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.

Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.

nice, i love curly fries.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 09, 2010, 03:28:49 am
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them.  I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.



LOL , yes , doing tuck jumps i remembered the Air Alert days ,  4x20 got nothing on air alert ! :D


8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!


nice! how many games you play?

For now its practice every Wednesday. When the league starts ( mid October ) it goes like 1 game/week and no practice when playing home and 1 game + 1 practice/week when playing away.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 09, 2010, 03:33:18 pm
9 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121 , ( +2 reps )
1x8@132 , ( +2 reps )
1x6@143
1x6@143 , ( +11lbs )

INCLINE BENCH CHEST DB FLYS:
1x10@28 each hand , ( +4 lbs )
1x10@35 each hand , ( +7 lbs )
1x10@39 each hand , ( +4 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( -11lbs )
1x6@154
1x6@176 , ( +11lbs )
1x6@165 , ( +11lbs )

SEATED ROWS:
1x8@132 , ( +22lbs )
1x8@154 , ( +11lbs )
1x8@165 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( +11lbs )
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@121

EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x8@88 , ( +11lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@77 , ( -11lbs )
1x12@88
1x12@110 , ( +11lbs ) , ( -2 reps )

Great progress again!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 11, 2010, 11:41:33 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done


11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check! :-\
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!  :o

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises  :o

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 11, 2010, 10:23:24 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done


11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check! :-\
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!  :o

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises  :o



nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 12, 2010, 02:55:32 am

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

Thanks man! Yes , my thoughts too , the deep heavy BSS kills everything , i was thinking like it's turning around , BSS are becoming my main strength exercise and half squats are more jump-specific/assistance. Crazy!
As for the deep lights , that's what im doing already , all warmup sets are ATG , hip doesnt bug until ~200lbs because there is not much weight to stabilise , i keep going down until ATG. ATG squats are fine , it is the parallel ones that kill me.

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Right again , this particular workout was done wrong on purpose: Didn't treat it as a STIM workout , rather as a max-out workout , because after holidays detraining i went straight to GPP , wanted to throw a diesel workout in. In the next stim workouts i wont be going to max.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 13, 2010, 02:37:33 pm

13 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The classic right hip pain , like 1/5
- Soreness: Calves , quads , glutes : 1/5

- 10 mins light jog
- 10 mins dynamic warmup

- 3 mins rest

C1: 40m sprint @ 100%
C1: Rest : 10 seconds
C1: 5 x MR tuck jumps
C1: Rest : 60 seconds
C1 info : 5 rounds.

- 5 mins rest

- Bunch of low/mid effort jumps
- 2x3 dropstep DLRVJs : mostly 29'' , couple of 30''s.
- 2x3 1-step DLRVJs : mostly 30'' to 31'' , couple of 31,5''s.

- Long good lower body stretch.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 14, 2010, 03:02:37 pm
14 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout , reduced volume for unloading purposes.

BENCH PRESS:
1x5@121
1x5@132
1x5@154

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@165
1x5@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@110
1x6@132

EZ BAR STANDING BICEP CURLS:
1x8@66
1x8@77
1x8@88

TRICEPS PUSHDOWN ( ROPE ):
1x8@77
1x8@88
1x8@99
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 15, 2010, 01:33:02 pm
15 September 2010

Basketball training

Aches/injuries/soreness : none

Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 16, 2010, 01:01:04 am
15 September 2010

Basketball training

Aches/injuries/soreness : none

Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 16, 2010, 03:14:07 am

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 16, 2010, 05:15:03 am

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.

right, i was thinking you wanted to do some nice jumps today, that's what i meant.. bro you play basketball in a toaster oven.

Quote
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...

ya I feel you, hate when that happens :/

peace man!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 17, 2010, 03:16:31 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



17 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~196  :o Nah , fake BW , too much water & food in and not much out today! :D
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none

SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.

BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season ,  :P

LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110

SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 17, 2010, 06:50:13 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



17 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~196  :o Nah , fake BW , too much water & food in and not much out today! :D
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none

SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.

BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season ,  :P

LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110

SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )



nice man, going to get some PR's early, big PR's soon down the road.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 18, 2010, 05:32:11 am

nice man, going to get some PR's early, big PR's soon down the road.

pc

Thanks man , hopefully !!!
Weights are going up very nice , performance ( vert ) is still suffering , but that's the plan, GPP FTW!
Gotta be patient...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 20, 2010, 03:41:33 pm
20 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : 1/5 hamstring soreness , finally minimum DOMS after lower body hypertrophy workout!

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x6@143
1x6@143

INCLINE BENCH CHEST DB FLYS:
1x10@41 each hand , ( +13 lbs )
1x10@41 each hand , ( +6 lbs )
1x10@41 each hand

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x6@187 , ( +22lbs )

SEATED ROWS:
1x8@132
1x8@154
1x8@176 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@143 , ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x10@77 , ( -11lbs ) , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
Dead , skipped!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 22, 2010, 01:21:55 pm

22 September 2010

Bball training.
Went good , temperature is finally normal for the season.
Had good breaths , good "pop" , all ok.
Got a nice 31,5'' jump off 1 step only.

*** I need to put a jumping session in my week , and i need to start doing some plyos , hard to maintain jumping efficiency with current plan.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 24, 2010, 02:51:24 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake  :-\

I don't know if it was the redbull , the placebo or both , but the workout was sick!
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on September 24, 2010, 02:59:55 pm
why  do u only do 1 set x6 if ur doing a hypertrophy workout? 
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 24, 2010, 03:07:23 pm
why  do u only do 1 set x6 if ur doing a hypertrophy workout? 

It's 4x6 but im not using steady weight , building up to a "money-set".
1x6 is not 6 singles , it is 1 set of 6 reps , im loging it like that because of the different weight used in each set.
Im also doing warmups ( 10xbar , 6x40% , 4x60% 2x80% of starting weight ) that i dont log.
4x6 squat + 3x8 BSS + 4x8 leg curl is pretty much hypertrophy.
Title: Re: vag's journal : Age vs Vertical
Post by: zgin on September 24, 2010, 03:33:43 pm

It's 4x6 but im not using steady weight , building up to a "money-set".
1x6 is not 6 singles , it is 1 set of 6 reps , im loging it like that because of the different weight used in each set.
Im also doing warmups ( 10xbar , 6x40% , 4x60% 2x80% of starting weight ) that i dont log.
4x6 squat + 3x8 BSS + 4x8 leg curl is pretty much hypertrophy.


ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.
Title: Re: vag's journal : Age vs Vertical
Post by: Tam on September 24, 2010, 04:27:08 pm
Nice job on the BSS man, beastly!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 24, 2010, 08:45:19 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake  :-\

I don't know if it was the redbull , the placebo or both , but the workout was sick!


damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 25, 2010, 07:59:33 am
ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.

Well i see your point and youre'right but the workouts are hypertrophy-emphasised , its not like im bodybuilding , #1 goal is always strength.
If i did steady weight last night id have to do the sets at ~230-240lbs , that 286 money set would be lost! 4x6 with money set is a great combination of max strength with good hypertrophy.



Nice job on the BSS man, beastly!

damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.

Thanks guys !  :highfive:
Title: Re: vag's journal : Age vs Vertical
Post by: ssr7 on September 25, 2010, 03:05:52 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake  :-\

I don't know if it was the redbull , the placebo or both , but the workout was sick!


damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?

Peace
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 25, 2010, 03:28:07 pm

220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?

Peace

Thanks man!
Nah , i cant hold so heavy DBs , i suppose i can't even do them with a free barbell , i do them at the smith machine that really helps keep the balance.
I was doing them with DB's but when i reached doing them with 60's i couldn't hold them for 8+8 reps.
Title: Re: vag's journal : Age vs Vertical
Post by: ghettoracer on September 26, 2010, 12:07:06 pm
what is BSS?  how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)
Title: Re: vag's journal : Age vs Vertical
Post by: Swish on September 26, 2010, 05:00:52 pm
BSS = bulgarian split squat.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 27, 2010, 04:30:11 am
how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)


Good idea...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 27, 2010, 05:31:40 am
how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)


Good idea...


It shall be done, one day!!!!!!!!!!!!!!!!!!!!!!!!!!!

:) I'll put it in special content area eventually.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 27, 2010, 02:35:34 pm
27 September 2010

Conditioning/recovery workout
Weight@session : ~195
Injuries/aches : none
Soreness : Quads , glutes , hamstrings, calves : 1/5

- Light jog 5'
- Dynamic warmup 10'

SPRINTS:
10x~70m @ 90-100%
Tempo was ~15sec run / 45 sec rest.

JUMPS ( all on concrete ):
9'10'':
1x3 SVJs : max ~26''
1x3 dropstep DLRVJs : max ~29''
1x3 1-step DLRVJs : max ~30''
1x3 2-step DLRVJs : max ~31''

10':
1x2 dropstep DLRVJs : max ~28''
1x2 1-step DLRVJs : max ~30''
1x2 2-step DLRVJs : max ~31''
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on September 27, 2010, 02:54:33 pm
How many inches do you think you give up on DLRVJ on concrete vs. wood?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 27, 2010, 03:05:01 pm
How many inches do you think you give up on DLRVJ on concrete vs. wood?

Depends on the wood , there are some specific courts that have super bounce , i get 1-2'' there.
I think i jump about the same with concrete on "average" wooden courts.
Having said that , i can do much more maximal jumps on wood , the absorbtion on landings really makes a difference. And also i am not afraid to give 100% im my plant , on concrete i am always afraid of slipping. Jumps are also more 'easy' and 'smooth' on wood.
So the real difference is that being able to do many jumps and give 100% in each , you are more sure you will have one true max jump in there.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 29, 2010, 03:14:16 am
28 September 2010

Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +2 reps )
1x5@154 , ( +11 lbs ) , ( -1 rep )
Last set too heavy , bad ROM.

INCLINE BENCH CHEST DB FLYS:
1x10@36,5 each hand , ( -4,5 lbs )
1x10@41 each hand
1x10@47,5 each hand , ( +6,5 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x4@198 , ( +11lbs ) , ( -2 reps )
Last set too heavy.

SEATED ROWS:
1x8@154 , ( +22lbs )
1x8@165 , ( +11lbs )
1x8@187 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
Skipped to avoid making shoulder worse.

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@81,5 , ( +4,5lbs )


TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
1x12@110

Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 29, 2010, 04:06:29 am
28 September 2010

Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none

damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 29, 2010, 04:20:27 am

Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.


damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc

Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 29, 2010, 04:24:59 am

Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.


damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc

Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains :D

ahh.. :/

sucks! heh
Title: Re: vag's journal : Age vs Vertical
Post by: vag on September 29, 2010, 01:16:43 pm
29 September 2010

Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on September 30, 2010, 04:07:53 am
29 September 2010

Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...


niiice vag!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 02, 2010, 08:06:07 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



2 October 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 3

Bodyweight@session : ~195
Injuries/aches : right hip bugging
Soreness : none

SQUATS :
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +22 lbs )
187 sub-parallel , 209 barely parallel , 231 & 253 half-squats

BSS:
1x8@176
1x8@198
1x8@220 , ( tie last week's PR )

LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@88 , ( +22 lbs )
1x12@110, ( +22 lbs )
1x10@132 , ( +22 lbs )

Really impressed with this workout, had to do it Saturday morning, just 3 hours after waking up, low carb intake yesterday.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 04, 2010, 06:10:53 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 05, 2010, 03:53:38 am

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 05, 2010, 04:17:50 am

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.


whoa nice!

definitely good introductory session..
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 05, 2010, 03:40:37 pm
5 October 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143
1x6@154 , ( +1 rep )

INCLINE BENCH CHEST DB FLYS:
1x10@41,5 each hand , ( +4,5 lbs )
1x10@41 each hand
1x10@41,5 each hand , ( -6,5 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@154
1x6@165
1x6@176
1x6@187 , ( -11lbs ) , ( +2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@187

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( -11lbs )
1x6@121 , ( -11lbs )
1x6@132 , ( -11lbs )
1x6@143

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@88 , ( +6,5lbs )

TRICEPS PUSHDOWN ( ROPE ):
Too tired , skipped.

More or less same weight in all , better form and ROM.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 06, 2010, 02:20:37 pm
6 October 2010

Bball training
All good again.
Random DLRVJs between drills : dropstep ~30'' , 1-step ~31,5'' , 2 steps ~32,5''

Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 07, 2010, 02:52:14 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



7 October 2010

PHASE 1 - Cycle 2 - Explosive Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143 , ( +22 lbs , +1 set )

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@187 , ( +22 lbs )

Paused BSS ( at smith machine ):
1x5@154 , ( +22 lbs )
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 09, 2010, 09:58:59 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on October 09, 2010, 01:45:25 pm
Nice work on that BSS. You trying to PR again soon on DLRVJ?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 09, 2010, 04:45:50 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!

very nice man!!
Title: Re: vag's journal : Age vs Vertical
Post by: Joe on October 09, 2010, 04:58:52 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!

very nice man!!

http://www.youtube.com/watch?v=dLy5xIjA6Z8
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 09, 2010, 05:11:58 pm
Nice work on that BSS. You trying to PR again soon on DLRVJ?

very nice man!!

http://www.youtube.com/watch?v=dLy5xIjA6Z8

Thanks guys!
LBSS currently its more realistic to chase season's best than PR. In the last 2 bball practices ive been jumping 32,5'' which is 2'' below my PR. 2'' is a lot and i cant even have a max jumping session , because the weather is rainy lately and bball practices just include random jumping between drills.
But i do intentioanlly suit the phase's ends to create a mini-peaks in Wednesday's bball practices. I need just 0,5'' more to get to 33'' ( that's 10'8'' for me , wrist at rim ), whenever i can do that i can also dunk , so current short term goal is get to 33'' - 33,5'' & finally fucking dunk on 10'.

On a sidenote , i just  realised that this was the 1st workout that my BSS surpassed my squat! :o
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 11, 2010, 05:38:43 pm

11 October 2010

Soreness: none
Injuries/aches : none

Plyos session.

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-4x5 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps

MR tuck jumps were better in terms of shin stress , but thats beause i did 4x5 instead of 3x10
Depth drops were much improved , great FA and very smooth too.
DJs more or less the same with last time , gotta start filming those to track performance.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 11, 2010, 06:34:16 pm

11 October 2010

Soreness: none
Injuries/aches : none

Plyos session.

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-4x5 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps

MR tuck jumps were better in terms of shin stress , but thats beause i did 4x5 instead of 3x10
Depth drops were much improved , great FA and very smooth too.
DJs more or less the same with last time , gotta start filming those to track performance.


you're reaching for the rim on dj's right?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 12, 2010, 04:34:38 am
you're reaching for the rim on dj's right?

Wrong! :D
I do DJs in my house , and the ceiling is low ( about 8'6'' ) so all i can do is head-height jumps.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 12, 2010, 06:38:22 am
you're reaching for the rim on dj's right?

Wrong! :D
I do DJs in my house , and the ceiling is low ( about 8'6'' ) so all i can do is head-height jumps.


oooh, i may have asked that before, forgive me if i forgot :)  cool, ya video analysis would be best.. i remember seeing some really weird vert measuring device, which hooked some kind of tape measurer to your waist, but i don't see how that could work due to horizontal displacement.. was odd, need to find the link for it again one day, i've never seen anyone use it anywhere.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 12, 2010, 07:25:21 am
oooh, i may have asked that before, forgive me if i forgot :)  cool, ya video analysis would be best.. i remember seeing some really weird vert measuring device, which hooked some kind of tape measurer to your waist, but i don't see how that could work due to horizontal displacement.. was odd, need to find the link for it again one day, i've never seen anyone use it anywhere.

Nah ,  i just mentioned in my logs every now and then that i do them indoors , but relax man, you cant remember everything about everyone , you already remember way too much. I don't mean that personally , you are putting some serious effort maintaining this forum and training/helping everyone! Main point ,  spare the "forgive" shit! :D

Makes sense about the measuring device , a measuring tape that only releases tape with its beginning stuck to the floor would work.
But anyway , i dont really care about the absolute height number of the DJs , i mostly care tracking performance & improvement , so 120fps hangtime recording will be perfect.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 12, 2010, 04:40:34 pm
12 October 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 13, 2010, 01:39:50 pm
13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 14, 2010, 12:09:18 am
13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!

niiiiiice!$!@$


Quote
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D

ya but that's still a good sign when people want to see you dunk ;0
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on October 14, 2010, 12:11:11 pm
13 October 2010

Bball practice.
Exhausting!
Got some good jumps in , all in extremely fatigued state , dropstep ~30'' , 2 and 3 steps mostly 32'' to 32,5''.
In a 2-step jump i got both hands 3d knuckle at rim.
In another 2-step jump touched  32'' on my way down , definately 33'' at peak , season best!
After seeing that everybody wanted me to dunk , tried 2 times but lost ball palming on my way up , FAIL! :D

Awesome.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 14, 2010, 02:46:42 pm
Thanks adarq and LBSS.

14 October 2010

Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.

Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.

SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 14, 2010, 06:06:06 pm
Thanks adarq and LBSS.

14 October 2010

Was supposed to start [ phase 1 - cycle 3 ] of ratio with lower hypertrophy workout , but we have a game on Saturday so i threw in an out-of-the-program stim workout.

Bodyweight@session : ~197
Injuries/aches : none
Soreness : slight glutes and calves soreness

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 209 - 209 - 220 - 220
4x1 : 231 - 231 - 242 - 242
Everything parallel or below
Very strong , didnt expect those 242 singles at that depth!

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@242
Weaker than last time, didnt want to push to max too.

SINGLE LEG STANDING CALVE RAISES:
4x5@110
Taking those easy.


nice, should be flying come sat.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 16, 2010, 06:56:15 pm
16 October 2010

Bball game.
Last minute absences and injuries left just 6 of us to play the game , so i couldn't spare the energy needed for max jumps at warmups. Pitty because that court had awesome floor , great traction and bounce.
All i did was 1 jump off 2 steps , got 7,5'' above and that damn rim was a bit bent upwards , could be like 10'0.5'' or 10'1'' , was surprised i touched it so high with only 1 attempt.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 17, 2010, 05:01:43 am
16 October 2010

Bball game.
Last minute absences and injuries left just 6 of us to play the game , so i couldn't spare the energy needed for max jumps at warmups. Pitty because that court had awesome floor , great traction and bounce.
All i did was 1 jump off 2 steps , got 7,5'' above and that damn rim was a bit bent upwards , could be like 10'0.5'' or 10'1'' , was surprised i touched it so high with only 1 attempt.


go back there one day when you are peaked!!

good stuff
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 18, 2010, 06:39:44 pm
18 October 2010

Soreness: none
Injuries/aches : none

Plyos session.

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-4x5 MR tuck jumps

-1x5 27'' depth drops
-1x5 36'' depth drops

-1x3 SVJs ( to compare with DJs )

-2x5 18'' depth jumps

MR tucks good.
27'' drops very good.
36'' drops , 3 unstable and 2 just ok.
SVJs damn good , felt like highest SVJs in my home ever.
DJs just good.
Filmed everything @120fps , will mix and upload tomorrow or Wednesday.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 19, 2010, 03:20:46 pm
19 October 2010

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.
Shifted it to a bit more hypertrophy oriented : +reps , -rest. That also caused -load.
Also skipped the push&pull assistance exercises coz i missed last week's upper workout so i didn't want to get too sore.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@154
1x8@154

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@110
1x8@121
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@66

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@77
1x12@88
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 21, 2010, 04:39:00 am
20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 21, 2010, 06:05:08 am
20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 21, 2010, 06:14:39 am
20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?


Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 21, 2010, 06:23:03 am
20 October 2010

BBall practice.
Jumps felt damn easy , almost efortless , but somehow i couldn't push for a max jump. So all i could do was easy submax , or thats how it felt! Weirdness...
Got 10'7'' ( 32'' ) with 1 , 2 & 3 steps , 10'5'' ( 30'' ) dropstep.

odd.. when did you do the jumps, after practice? how intense was it?


Nah , during it , random jumps between drills.... was like full court dribble , layup , walk back court , jump at the end...
Never have the chance to properly warmup for max jumps in bball practices , after doing a quick dynamic warmup and a few drills i hit some random jumps like that.

ah ok, just a bit too much overall fatigue i guess.. maybe some lactic acid shutting you down a bit.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on October 21, 2010, 09:03:18 am
Do you ever jump off one leg?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 21, 2010, 09:34:50 am
Do you ever jump off one leg?

http://www.youtube.com/watch?v=Ui7i7-nbd5U

Im not good at it , never was.
Best i got was what u see in this vid , ~31'' when DLRVJ was ~32/33'' , weight was down to 80kg back then.
In phases like now that im bulking relying on strength to get up , my SLRVJ is at SVJ levels , ~5'' below DLRVJ.
I also have very sensitive shins , SLRVJs@90kg kills them...
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on October 22, 2010, 07:00:26 am
I love the title of your journal. Age vs. vertical. Thats cool.

Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.

Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 22, 2010, 07:32:06 am
I love the title of your journal. Age vs. vertical. Thats cool.

Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.

Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?

Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on October 22, 2010, 08:12:51 am
How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.

What are your deadlift numbers? I mean, how good are you at posterior chain strength?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 22, 2010, 08:39:49 am
How you're not good at one-leg jumping? You looked pretty good to me. It's also much easier to jump with the ball in hand vs. the LR plant jumps that you always try to use when dunking with a ball in hand.

What are your deadlift numbers? I mean, how good are you at posterior chain strength?

ZOMFG , could i be a SL jumper without knowing???  :o
Well , i never practiced much of SLRVJs , maybe if i practiced them they could improve a bit. But as i told you my shins are very sensitive to them , 3-4 max SLRVJs and they start hurting even when i walk!
I feel much more comfortable doing DL jumps , even max runup DLRVJs annoy me , my "natural" prefered style is 1 or 2 steps DLRVJ.
As for jumping for a dunk with the ball in hands , i agree 100% with you , ive posted the same thing when adarq started doing SLRVJs.
I haven't deadlifted for 1,5 year now , back then PR was 268x4 while squat PR was 237x5.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on October 22, 2010, 09:03:38 am
I had a period when I was having the same problems, me being a natural one-leg jumper... I had reoccuring shin splints and when I trained to gain weight etc I was feeling like a whale jumping off one leg... so it definitely hurt. But if you make a commitment to lose bodyfat and train in one leg jumping, you could be jumping very well and dunking in games.
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on October 22, 2010, 12:09:37 pm
I love the title of your journal. Age vs. vertical. Thats cool.

Do you think you have short arms? Or normal. Cause Im slightly taller than you, but has an 8'1 reach.

Anyways, congrats on the great jumps higher up in the thread. Even though you didnt seem content with them?

Thanks man!
I definitely have long arms , nothing freakish though , my wingspan is ~195cm( ~6'5'' ) while my barefoot height is 183cm ( 6' ). So if you're 1-2'' taller and have 2'' higher reach you must have rather long arms too.
As for the jumps , yes i am not content with them. Its frustrating that i cant get a proper max jump session, i keep just doing random jumps between bball practice drills so i cant jump to my max potential! No rush though...

Well then I guess I have long arms as well. Im 1.87 barefoot and reaches 247cm in shoes.

Yeah no rush. Everything comes to those that wait.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on October 22, 2010, 12:39:15 pm

Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.

Fixed.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 22, 2010, 03:09:14 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



22 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 1

Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.

BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!

LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 ,  too heavy , limited ROM.

SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )

Everything weak except from the deep squats , those were good.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 23, 2010, 02:09:24 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



22 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 1

Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.

BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!

LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 ,  too heavy , limited ROM.

SINGLE LEG STANDING CALVE RAISES:
1x12@110 , ( +22 lbs )
1x12@110
1x12@110 , ( -22 lbs )

Everything weak except from the deep squats , those were good.

that's the most red color syntax i've seen in a while loool, what happened :D
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 23, 2010, 06:45:25 am
that's the most red color syntax i've seen in a while loool, what happened :D

-Squats  were deep-deep-deep-legit half instead of deep-legit half-bad half-bad-half.
-BSS and curls i didn't remember right the starting load ( dumbass! ).
-SL Calves are fine , instead of 88-110-132 i did 3x110.
 
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 25, 2010, 03:02:56 pm
25 October 2010

Weight@session : ~197 , stuck here too long, gotta eat more. My bulking target was 209 ( 95kg ) by christmas.
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@40,5

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@165 , ( +11lbs )
1x8@165 , ( +11lbs )

SEATED ROWS:
1x8@143
1x8@154
1x8@165

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99 , ( -11lbs )
1x8@110 , ( -11lbs )
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77 , ( +11lbs )

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 26, 2010, 03:15:22 pm
26 October 2010

Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.

- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.

1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session

NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32''  , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on October 26, 2010, 04:39:58 pm
26 October 2010

Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.

- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.

1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session

NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32''  , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?


well shins bugging could have derailed you in itself, but perhaps you might want to put a little reactive work in some of your non-reactive/power sessions, such as with upper body etc, just to build up your preparedness a bit more for full runups/all that force absorption.. just stuff like tucks or jump rope, pogos, etc, at submax intensity might help a bit more.

peace#!@
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on October 27, 2010, 04:42:27 am

Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.

Fixed.

Haha. Thank you, Sir.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on October 27, 2010, 02:34:40 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



27 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : upper body DOMS 1/5

SQUATS :
1x6@187
1x6@209 , ( +11 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +33 lbs )
187 sub-parallel , 209 parallel , 231 & 254 half-squats.
Back to halfs , feels better ( & harder ) than lighter deeps.
Since i cant push on depth , i pushed on bar speed at half squats , impressive , 253 was flying up.
Gonna keep this for the next workout and in the next phase ill switch to [5x5 : 3 deep-2 half].

BSS:
1x8@176 , ( +22 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs )
220 too heavy , limited ROM.

LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132

SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121 , ( +11 lbs )
1x11@132 , ( +22 lbs ) , ( -1 rep )

Back to green :D
Title: Re: vag's journal : Age vs Vertical
Post by: Kellyb on October 30, 2010, 02:55:01 pm
Good to see you back on the bulk there Vag. :)
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on October 30, 2010, 06:23:04 pm
Damn! 8 reps with 220 lbs at the BSS? That's monster!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 01, 2010, 05:40:33 am
Good to see you back on the bulk there Vag. :)

Thanks Kelly , bulk is nice! :D gotta put some more effort at it though , im stuck at ~197.

Damn! 8 reps with 220 lbs at the BSS? That's monster!

Ah , i forgot to type again on the title , i do them at the smith machine so they are much easier. They are still unnaturaly strong but that specific 220 set was bad ROM , more like halfs. The 198 was legit though , and the 176 was piece of cake.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 01, 2010, 03:08:47 pm
1 November 2010

Bball game.

Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(

Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 01, 2010, 03:25:40 pm
That's great in a very fatigued state.

Interestingly enough, I was jumping my highest after intense warm-ups (like 50 minutes long) - I was feeling very very tired yet was jumping very high.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 01, 2010, 07:19:15 pm
1 November 2010

Bball game.

Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(

not good..


Quote
Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!

very good..


conclusion: neutral.

any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.


peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 02, 2010, 05:36:58 am

any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.

peace man

Yup , gotta push it a bit more , gonna start with some indoor jumprope sessions and whenever its not too cold and rainy gonna go for intervals.
I am ashamed to admit , i've been wanting to do fitness work and some more reactive work long time now but... i was too lazy!  :-\
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 02, 2010, 06:37:01 am
I think lazyness also comes from not really believe in what you're doing.

For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 02, 2010, 06:49:55 am
I think lazyness also comes from not really believe in what you're doing.



Quote
For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.

well, as humans we over-think things, we need to approach training somewhat as a daily fight or flight situation, which incorporates a variety of different energy systems/types of motor unit recruitment.. getting in some plyos/reactive work when you "don't think they help at the moment" becomes futile, because in essence, you need reactive/ballistic work almost daily to remain an athletic human capable of performing at any given moment to fight for your life.. taking out all reactive work in favor of just some slow training won't help in the realms of us being "prey".

so next time you think about not needing reactive work, picture a honey badger coming at you, and your only defense would be to sprint or MR tuck your way to safety.

peace :F
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 02, 2010, 06:51:52 am
It would help if I GOMAD when it comes? It wouldn't want to mess around with a mad person would it?

PS. Honey badgers are nice.
Title: Re: vag's journal : Age vs Vertical
Post by: dmarrone39 on November 02, 2010, 09:26:30 am
lollll honey badgers.... don't let the honey in the name fool you
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 02, 2010, 09:38:01 am
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 02, 2010, 10:05:10 am
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.

I prefer the intervals. I like them more as an excercise (HIT ) and i like the training effect too.
Id do both :
day 1 steady cardio ( sth like 45' at 60% MHR , main focus fat loss )
day 2 intervals ( my fav is 2x10 80m , 15 sec run - 45 sec rest )

Problems are :
1) bored as i already said
2) cold and rainy outside

Let's see if i can man-the-fuck-up and put some more work...  :strong:
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 02, 2010, 02:53:00 pm
lollll honey badgers.... don't let the honey in the name fool you

I had to "google images" that, and then edit my post and replace "he" with "it".
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 02, 2010, 03:40:45 pm
lollll honey badgers.... don't let the honey in the name fool you

yup, people have no idea, it's been voted the world's most fierce animal, it has absolutely no fear.. it'll go right after a lion/cheetah/cobra snake/anything. It's actually the official animal of adarq.org lolol:

http://www.adarq.org/forum/bios/animals/msg14056/#msg14056

:)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 04, 2010, 06:03:40 am
4 November 2010

Weight@session : forgot to check  :-\
Injuries/aches: left shoulder bugging , its permanent ( arthritic ) , triggers whenever it likes.
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@132 ( -11lbs ), ( +2 reps )

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165 , ( +11lbs )
1x8@176 , ( +11lbs )
1x8@187 , ( +22lbs )

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88
1x12@99
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 05, 2010, 04:56:23 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



5 November 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 3

Bodyweight@session : ~195 , grrrr , 10 days of reduced gym frequency and i lost 1kg ,  :pissed:
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@209 , ( +deeper ROM )
1x6@231
1x6@264 , ( +11 lbs , 6 rep PR tie )
187 & 209 sub-parallel , 231 & 264 half-squats.
Very happy with the 209 ATG set and of course the 6-rep-PR tie.

BSS:
1x8@176
1x8@198
1x8@220 , ( +deeper ROM )
220 better than last time , still not full though.

LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132

SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121
1x12@132 , ( +1 rep , LOL )

2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 06, 2010, 05:43:21 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!


nice, getting closer to teh beastmode phases.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 08, 2010, 03:19:04 pm
8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

INCLINE BENCH CHEST DB FLYS:
1x10@30 each hand
1x10@36 each hand
1x10@40.5 each hand

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176 , ( -11lbs )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77

TRICEPS PUSHDOWN ( ROPE ):
Time up , skipped.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 08, 2010, 05:50:27 pm
8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

hahaha.. nice, accelerated that progress a bit.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 10, 2010, 01:51:54 pm
10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 10, 2010, 07:08:58 pm
10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...


nice, i can't ever jump good after switching courts.. legs become jello.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 12, 2010, 08:25:00 am
11 November 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

I see in my log that last time i did this was 1 month ago.
Last time i did sprints was 27 September ( !!! )
All i do is 1 upper and 1 lower weights workout a week and 1 bball day/week : WEAK!  :pissed:

OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching

WTF , its waiting there , GO GET IT!
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 12, 2010, 09:03:56 am
: WEAK!  :pissed:

OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching

WTF , its waiting there , GO GET IT!

x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse.  :strong:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 12, 2010, 09:10:22 am

x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse.  :strong:

Word man , im reading your recent posts about working and absolutely feel you.
Work and life can really get you off-track , but only if you let them do it.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 12, 2010, 09:25:38 am
That's the spirit! (Carlton Banks voice)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 12, 2010, 01:25:39 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



12 November 2010

PHASE 1 - Cycle 3 - Explosive Workout

Bodyweight@session : ~197,5
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
4x1@187
4x1@198 , ( +11 lbs )
-Not 2 different sets , it was 8x1 , just added weight in the last 4 reps. Rest between reps ~30secs.

Paused BSS ( at smith machine ):
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )
1x5@220 , ( +22 lbs )
-Tempo : 2-2-1 , pretty beasty.

SINGLE LEG STANDING CALVE RAISES:
1x5@110 , ( +22 lbs )
1x5@132 , ( +22 lbs )
1x5@154 , ( +22 lbs )
1x5@154
-Didn't add weight on last set because it would reach max and i didn't want that.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 12, 2010, 02:28:17 pm
What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 13, 2010, 02:51:11 am

REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

nice man!@$!@ thats a great sign.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 13, 2010, 07:59:40 am

REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

nice man!@$!@ thats a great sign.

Thanks man!

What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?

Current bodyfat is ~16,5% which is very low for current weight for me ( ~90kg ) , i usualy go to 18-19% at this weight level. Bulking more slow ( not on purpose , just happened ) made the added mass more lean than other times.
I don't intend to go in a fat-cutting phase because i lose strength and mass VERY easy and fast ( bad strength genes + age ).
I do intend to experiment with high-low eating days as this ratio thing continues. Also as mentioned a few posts above i will try to add more cardio/sprints in the weekly plan, want to get in better shape. Later in the ratio when it is pure EXP-MSEM it will be more fat-loss oriented , now im just about to enter the hypertrophy transition , want to push the weight a bit more.
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on November 13, 2010, 10:18:51 am
Ha. I like how you has your age listed as 36+
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 13, 2010, 02:37:45 pm
Ha. I like how you has your age listed as 36+

Haha , you noticed , i had my birthday last month so i am into the 37th year of my life now!  :headbang:



13 November 2010

Glutes dead as usual after paused-BSS. Interestingly enough , quads are sore too , probably from slow BSS eccentic.

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

Seems i got pretty tight from non-stretching , also core is weaker compared to the past , looks like doing 7DVJC often will be very benefitial.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 14, 2010, 02:22:31 pm
14 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 4x10 MR tuck jumps.

- 4x5 27'' depth drops.

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 14, 2010, 06:32:54 pm
REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 15, 2010, 04:03:05 am
REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.

Haha , maybe that's the reason it was the first time i felt doing them right.

Also , i am beginning to think that my reactivity is not as bad as i thought :
- REA squats , explosive box squats etc are good.
- SVJ-dropstep gap = 4''
- SVJ-2-steps gap = 6-7''

So ( aside from max strength ) its probably FA that im lacking , ill focus a bit on that ( skip DJs , do only MR tucks + Depth Drops ) and see what happens...
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 15, 2010, 04:14:16 am
To me, the differences are like 2 inches in SVJ vs RVJ off two feet... probably a technique thing as well, I have no idea. It doesn't make sense though, especially as I have long legs and I am a natural reactive, one-leg jumper. I think I just load my muscles weird/wrong off two feet, and my body position is not good.
Title: Re: vag's journal : Age vs Vertical
Post by: djoe on November 15, 2010, 05:52:44 am
14 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 4x10 MR tuck jumps.

- 4x5 27'' depth drops.

- My usual lower body stretch routine.



Wow, that's a lot of module, how do you feel after that session?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 15, 2010, 06:03:40 am
Wow, that's a lot of module, how do you feel after that session?

Pretty fine actually , seems i got a bit sore at hamstrings and abductors from it ( ! ).
What usually suffers most in such workouts is my shins , but they are ok this time.
My calves are extremely strong so i guess that helps workouts like that...
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on November 15, 2010, 06:45:11 am
Module?
Title: Re: vag's journal : Age vs Vertical
Post by: djoe on November 15, 2010, 07:36:21 am
i meant volume lol, dunno how it ended up module
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 15, 2010, 02:53:40 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



15 November 2010

PHASE 1 - Cycle 3 - Stim Workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176



---- END OF PHASE 1 ----
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 15, 2010, 08:06:19 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



15 November 2010

PHASE 1 - Cycle 3 - Stim Workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176



---- END OF PHASE 1 ----


nice way to the end phase, closing in on 315 BSS, beaZt.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 16, 2010, 02:34:23 pm
16 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 3x5 MR tuck jumps.

- 7 Days Vertical Jump Cure routine ( without the glutes excercises )

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 17, 2010, 01:21:40 pm
17 November 2010

Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 17, 2010, 09:22:09 pm
17 November 2010

Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!

nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.


Quote
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!


still good man.. 32" when dead = win.

Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 18, 2010, 04:04:01 am

nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.

True , MR tucks are perfect for when you want to do something more than "light" but less than "intense".
Drops are no joke , you have to plan when and how to do them.


still good man.. 32" when dead = win.

True , but im bored of jumping 32 to 33 when dead , i want a dunk session fresh + peaked + caffed-up!
Maybe this weekend if weather is fine...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 18, 2010, 02:23:25 pm

18 November 2010

Very sore glutes , calves and hip flexors , WTF?

Decided to add the final missing link to my training, reduce bodyfat.

- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
-  My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 18, 2010, 02:32:11 pm

18 November 2010

Very sore glutes , calves and hip flexors , WTF?

Decided to add the final missing link to my training, reduce bodyfat.


- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
-  My usual lower body stretch routine.

Please see my signature for further information.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 18, 2010, 02:46:14 pm

Decided to add the final missing link to my training, reduce bodyfat.


Please see my signature for further information.

Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 19, 2010, 03:18:38 am

Decided to add the final missing link to my training, reduce bodyfat.


Please see my signature for further information.

Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.

nice man!$!@$!@$!@ GET SHREDDED (eventually).

you have the right idea though, just ease into it nice and slow, walking will be great to get those extra kcal burned without tapping into your strength/power training.

good stuff
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 19, 2010, 01:55:16 pm
19 November 2010

An out of schedule bball match came up for Sunday so instead of beginning phase 2 i threw in another STIM workout , taking it a bit easy ( ~10% buffer ).

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~30sec , rest between sets ~4min ):
3x1@209
3x1@231
3x1@253
-209 & 231 sub-parallel , 253 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@242
3x1@264

SINGLE LEG STANDING CALVE RAISES:
4x5@132
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 21, 2010, 02:15:18 pm
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 22, 2010, 03:51:30 am
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 22, 2010, 05:15:22 am
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@

Training-wise : really nice! , Bball-wise & fun-wise : terrible! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 22, 2010, 05:36:23 am
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@

Training-wise : really nice! , Bball-wise & fun-wise : terrible! :D

i thought that would have been the other way around haha..

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 22, 2010, 02:40:57 pm
22 November 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Feeling very weak , combined with the low BW it probably means i didnt recover yesterday's major depletion.

Upper Body Workout.

BENCH PRESS:
1x8@121 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@143 , ( -11lbs )

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x10@77 , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
skipped
Title: Re: vag's journal : Age vs Vertical
Post by: cowed77 on November 24, 2010, 12:27:37 am
i remember how i used to want to play the entire game. i dun feel like that anymore  :P
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 24, 2010, 01:12:21 pm
24 Nov 2010

Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 24, 2010, 02:11:04 pm
24 Nov 2010

Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...

Perhaps...you're tired!
Title: Re: vag's journal : Age vs Vertical
Post by: Flander on November 24, 2010, 02:44:21 pm
24 Nov 2010

Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...

Perhaps...you're tired!

No no. Hes merely old  :P
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 24, 2010, 05:33:45 pm

Perhaps...you're tired!

No no. Hes merely old  :P

I'd bet on both , sure and easy money! :D  :P  :-*
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 25, 2010, 03:12:19 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



25 Nov 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 1

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

SQUATS :
1x5@187
1x5@209
1x5@231
1x5@264
1x5@275
187 & 209 sub-parallel , 231, 253 and 275 half-squats.
Wanted to push 231 to parallel but failed!
5x275 = 5-reps PR , projected 1RM PR , projected 1RM/BW PR

REVERSE LUNGE:
1x6@121
1x6@132
1x6@143
Decided to leave the smith BSS and man-up doing free lunges.
Went good for 1st time , still learning the movement/balance.

LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132

CALVE RAISES:
Skipped
Calves were feeling ok today but i felt them "burning out" at last 2 games so decided to give them a break.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on November 25, 2010, 09:49:42 pm
what made you want to switch to reverse lunges? I'd say it was a wise switch.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 26, 2010, 03:57:12 am
what made you want to switch to reverse lunges? I'd say it was a wise switch.

Main factors were to get rid of smith and change the stimulus a bit.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 29, 2010, 03:18:27 pm
29 November 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Some plyo shit and Upper Body Workout :

Decided to split Monday's upper body workout to 2 workouts Mon-Tues.
Not sure if ill keep it , i'll probably go by feel.

- 10' dynamic warmup

- 3x10 sec bilateral line hops

- 4x5 MR tuck jumps

Jumps@home ( 8'6'' ceiling so head-height jumps ):
- 2x3 SVJs : 26-ish , couple of 27''
- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

SHOULDERS LATERAL RAISES:
3x8@19lbs DBs in each hand

SHOULDERS FRONT RAISES:
3x8@66lbs

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@70
1x8@77 , too heavy

BICEPS CONCENTRATION DB CURLS:
3x8@24lbs DB each hand
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on November 29, 2010, 03:46:20 pm

- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )


We want that only if there's video of it.  :P
Title: Re: vag's journal : Age vs Vertical
Post by: vag on November 30, 2010, 03:14:16 pm

- 2x3 dropsteps : 29-ish ( 30 = smash head on ceiling, we don't want that! :D )


We want that only if there's video of it.  :P

LOL , from adarq.org to failblog.org!



30 November 2010

Weight@session : ~197
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x8@143

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41

Lat machine was taken so for back i did:

-4x5 pullups ( had to push a bit with legs to get up )
-4x6 chinups


TRICEPS PUSHDOWN ( ROPE ):
1x10@77
1x10@88
1x10@99
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 02, 2010, 03:24:36 pm
2 Dec 2010

Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )

Plyos session :

- 10' dynamic warmup

- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right

- 3x8 MR tuck jumps , great bounce , very springy

Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''

- 2x5 27'' depth drops.

- 2x5 18'' depth jumps.

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 03, 2010, 04:34:53 am
2 Dec 2010

Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )

Plyos session :

- 10' dynamic warmup

- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right

- 3x8 MR tuck jumps , great bounce , very springy

Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''

- 2x5 27'' depth drops.

- 2x5 18'' depth jumps.

- My usual lower body stretch routine.

why the jumps at home, cause of weather?

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 03, 2010, 05:16:35 am

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 03, 2010, 09:34:34 pm

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.

ah.. sucks :/

peace man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 05, 2010, 05:10:33 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 05, 2010, 06:02:24 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs


congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 05, 2010, 06:11:40 am
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  ;D
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 06, 2010, 01:59:13 am
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!

ya man you beastin`.


Quote
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  ;D

thanks man & hah.. ya i guess that factors in but let's forget about that, let's focus on the rambo knife ;d



Quote
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.


my body wants to blow up right now too, lack of cardio though.. need to walk alot (~8miles each day) monday/tuesday to try and keep this weight down blah!!!

if you're adding pure muscle in the legs/hips then it's fine to go a bit over 200, just gotta make sure it isn't fat.. which is pretty hard to due with our genetics.. we put on fat pretty easily.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 06, 2010, 03:02:26 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

BLUE = current
RED = pending
GREEN = done



6 Dec 2010

PHASE 2 - Cycle 1 - Explosive Workout

Bodyweight@session : ~199
Injuries/aches : none
Soreness : yesterday it was quads/glutes/calves , today its hamstrings/abductors.

WARMUP:
-20 mins incline fast pace walking + dynamic warmup to get some good blood flow , was too sore to go straight to weights.

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!

PAUSED REVERSE LUNGE:
4x5@121

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176 , ( +22 lbs )
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 06, 2010, 08:30:20 pm

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!


sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 07, 2010, 02:21:06 am

sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 07, 2010, 06:08:19 am

sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).

my bad, misread that session.. didn't know it was one of your explosive ones.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 07, 2010, 01:35:50 pm
7 Dec 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 08, 2010, 01:21:22 pm
8 Dec 2010

Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 09, 2010, 02:05:47 am
8 Dec 2010

Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!  ;D


very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 09, 2010, 04:19:29 am
very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man

Lactic acid buildup = muscles start burning? If so , no i don't get that.
What happens is that HR goes crazy high and i feel exhausted. Just like in the breaks of interval sprints.
My guess is lack of anaerobic endurance ( + age of course , MHR is 17bpm lower than a 20yo kid , 17bpm is HUGE ) , i may be totally off though...
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 09, 2010, 02:50:14 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending


9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  :highfive:
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 09, 2010, 02:57:40 pm
NICE on the squats
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 10, 2010, 05:10:51 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending


9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  :highfive:
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
:headbang:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 10, 2010, 05:53:34 am
NICE on the squats

:headbang:

Thanks guys!  :highfive:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 10, 2010, 12:38:18 pm
10 Dec 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 11, 2010, 09:47:04 am
11 Dec 2010

Workout 1 : Vertical Jump Testing
Jumping on concrete , 10' rim
Conditions : 4 degrees Celsium , 30kph wind ( 40'F , 19mph ) :pissed:

1x4 SVJs : ~27''
1x3 Dropsteps : ~31'' ( dropstep PR i think )
1x3 1-step DLRVJs : ~30''
1x3 full runup DLRVJs : ~32''



Workout 2:


THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending




PHASE 2 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

SQUATS :
1x5@209 , ( +11lbs )
1x5@220 , ( +11lbs )
1x5@231 , ( +11lbs )
1x5@253 , ( +deeper ROM )
1x5@297 , ( +11lbs ) , ( -limited ROM )
- 209, 220 & 231 sub-parallel , 253 1/2 , 297 = 1/4
- 5x231 below parallel = WIN
- 5x253 pushing parallel = WIN
- 5x297 fatigue caught up , could only do them quarters , FAIL

REVERSE LUNGE:
1x6@132
1x6@154 , ( +11lbs )
1x6@176 , ( +22lbs )

LEG CURLS:
1x8@110
1x8@121
1x8@132
1x6@143 , PR

SINGLE LEG STANDING CALVE RAISES:
1x12@BW+110lbs
1x12@BW+132lbs
1x12@BW+154lbs , PR

Title: Re: vag's journal : Age vs Vertical
Post by: Flander on December 11, 2010, 10:00:44 am
nice session.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 12, 2010, 12:56:56 pm
nice session.

Thanks man , i apreciate it!  :highfive:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 13, 2010, 03:24:30 pm
13 Dec 2010

Weight@session : ~200
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +11lbs )
1x5@154 , ( +11lbs ) ( -3 reps )

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41

WIDE GRIP LAT PULLDOWNS:
1x8@154
1x8@165
1x8@176 , ( +11lbs )
1x6@187 , ( +11lbs ) ( -2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

TRICEPS PUSHDOWN ( ROPE ):
1x10@88 , ( +11lbs )
1x10@99 , ( +11lbs )
1x10@110 , ( +11lbs )
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 14, 2010, 03:09:10 pm
14 Dec 2010

Weight@session : ~200,5
Injuries/aches: none
Soreness : chest&back , normal

Some light cardio & some beachwork :

- 25 mins of light cardio ( 4mins walk 6kmh - 1min jog 8kmh , total dist = 2,5km )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

SHOULDERS LATERAL RAISES:
3x8@25lbs DBs in each hand , ( +6lbs )

SHOULDERS FRONT RAISES:
skipped

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77 , ( +7lbs )
1x10@88 , ( +11lbs , +2 reps )

BICEPS CONCENTRATION DB CURLS:
1x8@24lbs DB each hand
2x8@30lbs DB each hand ( +6lbs )
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 14, 2010, 06:08:28 pm
You are the most consistent PR-setter on the whole forum.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 15, 2010, 12:14:54 am
You are the most consistent PR-setter on the whole forum.

x2
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 15, 2010, 03:35:47 am
You are the most consistent PR-setter on the whole forum.

x2

Thanksssss!@#$%@#$@!#$  :headbang:  :strong:  :highfive:

Hope vert PRs follow , can't wait to peak...
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 15, 2010, 08:24:14 am
You haven't done any MSEM yet have you?

Scroll this page up , there is an MSEM workout loged ;)

I did MSEM on all stim workouts so far ( last element in ratio [strength:power:stim] ).
Finishing hypertrophy transition phase this week , MSEM will be appearing much more often after that...
Title: Re: vag's journal : Age vs Vertical
Post by: LBSS on December 15, 2010, 12:18:45 pm
You haven't done any MSEM yet have you?

Jesus you're lazy.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on December 15, 2010, 01:06:29 pm
You haven't done any MSEM yet have you?

Jesus you're lazy.

Yeah, I am.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 15, 2010, 01:21:56 pm
Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 15, 2010, 10:11:12 pm
Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D

hey vag have you ever tried squatting?!?!!? lolol

awesome vag, that was on 10' indoor courts right?

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 16, 2010, 03:48:48 am
hey vag have you ever tried squatting?!?!!? lolol

LOLLLLLLLLLLLLLLLL


awesome vag, that was on 10' indoor courts right?

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:


Thanksssssss!
Yup, 10' indoor with extra slippery wood , the assholes never mop it , &^%$#@! :pissed:
Dropsteps are not affected from that though , as shown from the PR tie.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 16, 2010, 02:50:31 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending



16 Dec 2010

PHASE 2 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~200
Injuries/aches : ankles/calves stressed from bball.
Soreness : very light upper body soreness.

SQUATS :
1x5@209
1x5@231 , ( +11lbs )
1x5@253 , ( +11lbs )
1x5@275 , ( +11lbs )
1x5@297
- 209 & 231 sub-parallel
- 253 half to parallel , 1 rep below parallel , WIN.
- 275 legit halfs , 297 better ROM than last time but not where i want it.

REVERSE LUNGE:
1x6@143 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@187 , ( +11lbs )
- Load goes up , form&ROM improves too , WIN.

LEG CURLS:
1x8@121 , ( +11lbs )
1x8@121
1x8@132
1x8@143 , ( +2 reps , PR )

SINGLE LEG STANDING CALVE RAISES:
3x12@BW+110lbs
- Took those easy as ankles/calves felt too stressed from yesterday.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 18, 2010, 08:28:24 am
18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  :o
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' ,  :personal-record:

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )



2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441
Title: Re: vag's journal : Age vs Vertical
Post by: Leonel on December 18, 2010, 08:59:04 am
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 18, 2010, 06:03:03 pm
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 19, 2010, 03:42:32 am
18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  :o
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' ,  :personal-record:

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )



2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441

lol @ 201 lb, jumping good for being so heavy.



Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...

nice :) ya man when you do that, you'll be alot closer to defeating age.. if you're getting 33 at 201, maintaining strength and dropping pretty much pure fat to hit 190 would have you 35+.

pc!!!!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 20, 2010, 03:03:41 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending


20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  :personal-record:

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!  :headbang:  :highfive:  :personal-record:
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 21, 2010, 05:57:33 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

•Phase 1 : Strength - hypertrophy emphasis  : [ 3 : 1 : 1 ] x 3
•Phase 2 : Strength - hypertrophy transition : [ 2 : 1 : 1 ] x 2
•Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
•Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

GREEN = done
BLUE = current
RED = pending


20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  :personal-record:

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!  :headbang:  :highfive:  :personal-record:

WTF???????????? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 21, 2010, 09:28:06 am

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 21, 2010, 02:44:26 pm
21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 21, 2010, 10:18:27 pm

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!

np man!!



Quote
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

thanks man, ya we definitely been ballin` out on squat.. I love half squatting, feels fine on my hip, no reason to ever mess with true parallel or below.. But ya, as my half squat improves, so does my parallel or below squat, so no reason to even train those, i'm starting to think also that, as my "quarter squat" improves, so too will my half squat.. Need to be even more careful with that.


Quote
Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!

 I'm going to consider that 345 x 1 a quarter until i actually watch it, i think it is a bit high though.. I put it on a vid im rendering, itll be at the end, so once it's done rendering in 8 hours i'll get to see it haha.


peace man!
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 21, 2010, 10:19:55 pm
21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

hell yes it does hahah



Quote

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.

damn tons of people on here are getting sick... good thing i'm a hobo hermit, it helps me stay away from infection.. knock on wood (with sledgehammer).

feel better!

pc
Title: Re: vag's journal : Age vs Vertical
Post by: fast does lie on December 22, 2010, 03:14:47 am
Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190









are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 22, 2010, 04:29:57 am
are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.

No to both. My natural built is totally non-athletic , thin but not lean , weak , slow.
In my younger years i was moderately active , some periods a bit more , some periods a bit less.
The main reasons this has worked are:
1) I am training right. ( program wise and nutrition wise ).
2) I am training consistent for ~3,5 years now.
3) I never get injured , this is where im gifted. Twist your fingers though!  ;D
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 22, 2010, 06:30:38 am
Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190









are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.

vag is gifted in the dedication/consistency/hard work category, that's for sure :)
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 23, 2010, 01:43:32 pm
23 Dec 2010

ME jumps session

Weight@session : 200,5
Injuries/aches : none
Soreness : slight hamstring soreness from RDLs

Jumping on concrete , 10' rim , limited light.

1x3 SVJs : Got 3d knuckle at rim , 10'3'' , 28'' , Season Best!

1x3 dropsteps : 10'7'' easy , got one at 10'7.5'' 32.5'' ,  :personal-record:

3x4 DLRVJs ( mixed runups , 2 to 4 steps ) :

Full runups : best 10'7'' ( 32'' )
Limited runups ( 1 or 2 steps ) : mostly 10'7.5'' , a couple of 10'8'' and one a bit higher , like 10'8.5'' , 33.5'' , Season Best!
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on December 23, 2010, 02:11:55 pm
That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.
Title: Re: vag's journal : Age vs Vertical
Post by: adarqui on December 23, 2010, 07:42:02 pm
23 Dec 2010

ME jumps session

Weight@session : 200,5
Injuries/aches : none
Soreness : slight hamstring soreness from RDLs

Jumping on concrete , 10' rim , limited light.

1x3 SVJs : Got 3d knuckle at rim , 10'3'' , 28'' , Season Best!

1x3 dropsteps : 10'7'' easy , got one at 10'7.5'' 32.5'' ,  :personal-record:

hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!

sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@


Quote
3x4 DLRVJs ( mixed runups , 2 to 4 steps ) :

Full runups : best 10'7'' ( 32'' )
Limited runups ( 1 or 2 steps ) : mostly 10'7.5'' , a couple of 10'8'' and one a bit higher , like 10'8.5'' , 33.5'' , Season Best!


aah!!!!!!!!!!

 :headbang: :headbang: :headbang: :highfive: :highfive: :highfive: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :o :o :o :o :o :o :ibjumping: :ibjumping: :ibjumping: :ibjumping: :highfive: :highfive: :headbang: :headbang: :headbang: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :highfive: :highfive: :headbang: :headbang: :headbang: :headbang: :ibjumping: :ibjumping: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

keep this train rollin` mang!@$!
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 24, 2010, 04:17:00 am
That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.

2 questions:

1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?

But lets just say that our numbers are very good for both!  :highfive:  :strong: :ibsquatting:


hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!

sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@

keep this train rollin` mang!@$!

Thanks man!
Yes , looks like it will be easy to get to 33-34 dropstep , the remaining explosive phases + fat loss  should do...
As for SVJ , i don't know , never was able to feel when ill PR on that , it's weird...
350lbs squat + 185-190lbs BW = 30+SVJ , 33-34 dropstep , 35 RVJ. Should be there by late February - early March.
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on December 24, 2010, 04:59:59 am
That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.

2 questions:

1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?

But lets just say that our numbers are very good for both!  :highfive:  :strong: :ibsquatting:

1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.
Title: Re: vag's journal : Age vs Vertical
Post by: vag on December 24, 2010, 05:11:25 am
1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.

LOL , but you're a 1-leg jumper , you can't compare SLRVJs with DLRVJs.
But i get what you're saying , no matter if you're 1-leg jumper squat/BW should have a carryover on DL jumps.
Well , our relative strength is more or less the same , so it's all jumping mechanics etc , that's why my DLRVJ is better ( me being a natural DL-jumper ).
BTW , my SLRVJ right now would be something like 25'' to 27'' , pathetic!  :P
Title: Re: vag's journal : Age vs Vertical
Post by: Raptor on December 24, 2010, 06:40:54 am
Actually, I just found this:

http://www.youtube.com/watch?v=8LhJL5bUOrY

It does seem pretty high, don't know how much but decent.

This one as well...

http://www.youtube.com/watch?v=3ykADt4v1jA

If you could come at my speed (that's slow already) I think you'd go much higher. And I'm not even an efficient jumper.
Title: Re: Age vs Vertical
Post by: vag on December 29, 2010, 02:26:31 pm
28 December 2010

Jumps/dunks session :

Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.

All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about :D
Title: Re: Age vs Vertical
Post by: adarqui on December 30, 2010, 12:56:57 am
28 December 2010

Jumps/dunks session :

Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.


Quote
All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about :D


nooooooooooooooooooooooooooooooo  :-\

back on track back on track loool.

pc
Title: Re: Age vs Vertical
Post by: Raptor on December 30, 2010, 06:23:34 am
Quote
vag    12:20:51 PM    Logging out of the forum.

BLASPHEMY :uhhhfacepalm:
Title: Re: Age vs Vertical
Post by: vag on December 30, 2010, 06:37:43 am

nooooooooooooooooooooooooooooooo  :-\

back on track back on track loool.

pc

Quote
vag    12:20:51 PM    Logging out of the forum.

BLASPHEMY :uhhhfacepalm:

LOLLLLL

(http://www.nmc.org/files/u2/back.jpg)
Title: Re: Age vs Vertical
Post by: vag on January 04, 2011, 04:39:02 am
Happy new year everybody!!!  :highfive:

Let's get to business!  ;D
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.
Title: Re: Age vs Vertical
Post by: LBSS on January 04, 2011, 11:11:25 am
Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.
Title: Re: Age vs Vertical
Post by: adarqui on January 05, 2011, 04:28:41 am
Happy new year everybody!!!  :highfive:

Let's get to business!  ;D
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.