Author Topic: ARowe's Journal  (Read 97627 times)

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Flander

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Re: ARowe's Journal
« Reply #270 on: April 23, 2011, 06:26:00 pm »
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Beastin' all over the place in here. Great job mang.

ARowe

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Re: ARowe's Journal
« Reply #271 on: May 17, 2011, 05:03:25 am »
+1
can't remember my last few workouts but 2 weeks ago I did 300x5 300x5 305x5 on squat which was somewhat of a milestone for me, 300+ on all working sets.


ARowe Block

session1

short sprints

18" dj's 4x8 : highest was ~26" - ankle didn't bother me - very good

squat warmup: 135x3 185x3 225x1 275x1

thought I was going to be drained from dj's but first set felt easy so I added weight

squat: 285x5 295x5 300x7 (vid)

<a href="http://www.youtube.com/watch?v=RzuWF6wkUwM" target="_blank">http://www.youtube.com/watch?v=RzuWF6wkUwM</a>



bss felt easy tonight, big pr's

bss: 180x5e 190x5e 210x5e

calf raises 135x5 155x3x5

core





ready to dunk this summer

Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

piR

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Re: ARowe's Journal
« Reply #272 on: May 18, 2011, 06:07:37 pm »
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It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

ARowe

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Re: ARowe's Journal
« Reply #273 on: May 18, 2011, 09:23:08 pm »
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It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

piR

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Re: ARowe's Journal
« Reply #274 on: May 18, 2011, 10:34:58 pm »
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It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.

Ahh, shitt that suckss..

You've built your strength up, but unless you have maintained your reactive ability, the strength won't help much, immediately. But with some time the gains will show, you'll need to be practicing jumping frequently, honing the technique, you'll also need to have plyos in your training; tuck jumps, pogos, etc. Strength alone won't get you to 40, but once you get your reactive ability to a high level, you'll be flying.

goodluck!!

ARowe

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Re: ARowe's Journal
« Reply #275 on: May 19, 2011, 01:30:55 am »
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It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de

Peace

Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.

Ahh, shitt that suckss..

You've built your strength up, but unless you have maintained your reactive ability, the strength won't help much, immediately. But with some time the gains will show, you'll need to be practicing jumping frequently, honing the technique, you'll also need to have plyos in your training; tuck jumps, pogos, etc. Strength alone won't get you to 40, but once you get your reactive ability to a high level, you'll be flying.

goodluck!!

After the injury I couldn't do any training at all for a few weeks, then I could squat, then I could do light jumping, just now can I do intense plyos/anything. So up until now I've worked on gaining my squat back and then some up to ~2.25xbw.

Yea my vert always sucks unless I'm doing tons of reactive and explosive work. Before I got injured I had been jumping my highest ever for literally only like 2 weeks... I got to enjoy it for two weeks then just got shit on. I had been doing the same stuff for a while then adarq made 'The ARowe Block' for me. I set pr's like crazy and my vert went up 4" in only a few weeks.

That's what I plan on doing now so hopefully it won't take long at all. My peak vert in that video was ~37.5" and my squat to bw ratio was about .15 lower than it is now so I'm hoping that extra strength will be enough for 40+.




The ARowe Block

RATIO = volume:strength/power:rvj peak session = 1:2:1

Session 1: Volume
- warmp
- sprint warmup
- sprints : 20's (~3-5x)
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


Session 2 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


Session 3 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch



session 4: rvj session & vert
- warmup really good, progress into max SVJ's, then into max RVJ's (or just max RVJ's if that's your goal)
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #276 on: May 20, 2011, 02:39:58 pm »
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5-20-11

session 1

short sprints

 :rant:

ok so I switched my schedule around and am starting to train vert in the morning because the bball courts are always open (at night it is hard to get a court). I ask if I can bring one of the plyo boxes out on the bball court, they said no, you can only use them inside the fitness area, there's nothing in there I can jump at. WTF. I was/am raging. osu is not conducive to my vert training. Thinking about writing a letter to whoever asking them to get a vertec or let me use plyo boxes in bball court because I'm trying to become an elite athlete.

So this facility is known as one of the top college rec sports facilities in the nation... I do my dj's in a hallway on a chair jumping at a light fixture.

 :rant:         MAD AS FUCK

~18" dj's 4x8

squat warmup: 135x4 185x2 225x1 275x1

squat: 285x5 285x5 300x5

bss: 195x3x5

Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #277 on: June 11, 2011, 02:45:57 am »
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6-7-11

warmup

18" dj's 4x8

squat warmup

horrible squatting: 275x5 260x5 260x5









6-10-11

warmup

sprints

verts: very good jumping, best I've jumped in a loooong time. estimates.... vj: 27-28, two step: 29-30, rvj: 32.5-33.5

max effort tucks 4x12-18

pogos 4x5

rea squats: 45x3 45x3 115x3 115x3 120x3 125x3

squat warmup: 135x5 185x3 225x1

msem squat: (275x2 285x2)-same set     285x4

core






strength is down a bit from not squatting much lately and not getting in enough calories, back on track now tho, should come back very quickly with each workout (eating more too)




Have been really pumped to train vert lately. Just started summer so I'm back home with 24/7 access to gym with everything I need for vert training. My ankle is healed. Finally. Adarq's may mix really motivated me a lot too.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #278 on: June 15, 2011, 12:26:20 am »
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6-14-11

session 3




warmup

sprints

vert - mainly 3 step and rvj, jumped a little higher than last time. Estimations: 3 step: 30", rvj 33-33.5"

ME tuck jumps: 4x12-18

ME pogos: 4x5

rea squat:  45x2x3    125x2x3    135x2x3

squat warmup: 135x4 185x2 225x1

msem squat: (265x1 275x5)- same set   (275x2 285x3 295x1)- same set


core





real boss workout, can't believe my vert hasn't dipped.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #279 on: June 18, 2011, 12:44:43 pm »
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6-17-11

warmup

sprints

a few svj/rvj's     a little lower than earlier in the week but I only took a couple

18" dj's 4x8   - did two from 24" in 2nd set

squat warmup: 135x4 185x2 225x1

squat: 275x5 285x5 300x5 - strength coming back nice, still want it to go up a little bit more

core
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

cowed77

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Re: ARowe's Journal
« Reply #280 on: June 18, 2011, 12:48:50 pm »
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i now have another fren on facebook LOL!  :P
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

ARowe

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Re: ARowe's Journal
« Reply #281 on: June 18, 2011, 01:06:27 pm »
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i now have another fren on facebook LOL!  :P



lmao I've had a few vert people add me lately!
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #282 on: August 04, 2011, 02:27:12 am »
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Haven't posted in a while but I've been training. Getting very close to dunking again. Back to dunking on 9'8 rim.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

ARowe

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Re: ARowe's Journal
« Reply #283 on: October 21, 2011, 01:49:38 pm »
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Vert has been high as ever lately. Have been doing a modified version of the ARowe block lately.

These are my latest 10' attempts. Look like 36-37". I think that floor deadens vert a little bit... it has absolutely no spring... I like jumping off of concrete a lot better. Next week I'm going to a college gym which should have a nice floor... hopefully I will get a bit higher.

Dunked off of dribble up on 9'8 rim (pr) last week, gonna try to get a two hander.

Also had a dj pr of 30/5" off of ~18"

<a href="http://www.youtube.com/watch?v=Zb34VEJghPI" target="_blank">http://www.youtube.com/watch?v=Zb34VEJghPI</a>



Current routine is:

dynamic warmup
3x10yd sprints
a few svj/rvj's
1 or 2 sets of max tuck jumps (12-18 reps)
1 or 2 sets of pogos (5 reps)
4x5 24" dj's
squat warmup
msem squat 2x2-4
lunge 3x3

rest 4 full days then unleash vert




Hopefully I'll have a better vid up next week!
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

Raptor

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Re: ARowe's Journal
« Reply #284 on: October 21, 2011, 01:57:20 pm »
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That looked pretty high. I liked the technique on the 2nd jump a bit more.