Author Topic: ARowe's Journal  (Read 97614 times)

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ARowe

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Re: ARowe's Journal
« Reply #240 on: February 13, 2011, 04:29:02 am »
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2-12-10

Did a few sprints and jumps before lifting.

squat warmup: 135x5 185x3 225x1

squat: 260x8- had safety too high and I hit them on nearly every rep lolz 265x8 265x8- failed on 9, thought I had it

bulgarian split squat: 135x8e 145x8 145x8 - last two sets I only got 6 and 5 reps with right leg wtf

smith machine calf raise rehab

Decided to start doing bss instead of lunge because I have no room to barbell lunge and bss is safer if I get stuck





2nd set of squats 265x8 @ 160bw

<a href="http://www.youtube.com/watch?v=w_iher3th3o" target="_blank">http://www.youtube.com/watch?v=w_iher3th3o</a>
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 #241 on: February 16, 2011, 03:06:06 am »
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2-15-11

walked 3 laps around the indoor track

squat warmup: 135x5 185x3 235x1

squat: 275x5 280x5 285x5 285x5 - nice progress, 275 felt easy, definitely had 8-10 reps.

bss: did these in a 'max rack' because of freeweight safety issues (if I get pinned I'm fucked, safety is not adjustable and is too low), similar to smith but with horizontal movement. Assuming the bar weighs nothing: 90x5e 100x5e 110x5e

calf raise negatives ankle rehab

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)

adarqui

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Re: ARowe's Journal
« Reply #242 on: February 20, 2011, 01:10:18 am »
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2-15-11

walked 3 laps around the indoor track

squat warmup: 135x5 185x3 235x1

squat: 275x5 280x5 285x5 285x5 - nice progress, 275 felt easy, definitely had 8-10 reps.

bss: did these in a 'max rack' because of freeweight safety issues (if I get pinned I'm fucked, safety is not adjustable and is too low), similar to smith but with horizontal movement. Assuming the bar weighs nothing: 90x5e 100x5e 110x5e

calf raise negatives ankle rehab

core

285 @ 2 x 5 sickkkkk!!! getting back up there, very nice.

cp3

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Re: ARowe's Journal
« Reply #243 on: February 20, 2011, 01:39:43 am »
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mirin squats breh  8)

adarqui

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Re: ARowe's Journal
« Reply #244 on: February 24, 2011, 06:28:57 pm »
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bump

D4

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Re: ARowe's Journal
« Reply #245 on: February 26, 2011, 05:59:59 pm »
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Hey man, looking at your signature/stats, assuming your still around the same since it says that was from October 2010, we are pretty similar.  I'm 5'9" wit shoes and 148 lbs.  36" RVJ but I can't dunk like you cuz I got short arms, my reach is only 7'0".  Seems like you squat a lot more than me though.  How has the correlation between increasing squat and your vert increases been?

Also, I think you had an ankle injury recently or something?  I had one 5 weeks ago from basketball, it's still not healed.  The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles.  I still find some heel upper heel/ inner ankle pain.  The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore.  All I do on it is do shooting drills, no games or anything.  You experience this from your injury? 

Got any advice on speeding up the recovery process?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

ARowe

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Re: ARowe's Journal
« Reply #246 on: February 27, 2011, 03:54:59 am »
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mirin squats breh  8)

thanks breh

bump

hi

Hey man, looking at your signature/stats, assuming your still around the same since it says that was from October 2010, we are pretty similar.  I'm 5'9" wit shoes and 148 lbs.  36" RVJ but I can't dunk like you cuz I got short arms, my reach is only 7'0".  Seems like you squat a lot more than me though.  How has the correlation between increasing squat and your vert increases been?

Also, I think you had an ankle injury recently or something?  I had one 5 weeks ago from basketball, it's still not healed.  The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles.  I still find some heel upper heel/ inner ankle pain.  The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore.  All I do on it is do shooting drills, no games or anything.  You experience this from your injury? 

Got any advice on speeding up the recovery process?


My vert is pretty low right now, I've added a few lbs to gain overall strength (about 165 right now), and I have pretty much only been squatting, no explosive exercises, and not much jumping. When I don't have any explosive exercises in my training my vert suffers A LOT. But once I add more weight to squat I will add in more explosive exercises (reactive squat, jump squat, depth jumps) and my vert will supercompensate and I will set pr's. To answer your question, a squat increase does yield a vert increase but not immediately, after I add in exercises that will help me display the strength quicker it will.

Yea I got a high ankle sprain just a few days after I posted those stats up. LAWL. It really threw my training off. I didn't squat or do anything for over a month. Then I started back into squatting, then eventually jumping/sprinting but at a low volume. Only within the past few weeks have I felt like I can do anything now without worrying about it. Lance recommended I start doing calf raise negatives, get on smith machine, do a double leg calf raise, then for the eccentric portion only lower on the injured leg. I added those in and I think they helped my ankle adapt to taking heavy force again.
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 #247 on: March 02, 2011, 03:23:49 am »
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3-1-11

back to squatting

squat warmup: 135x5 185x3 235x1

squat: 280x5 285x5 285x5

max rack bss: 125x5e 135x5e 145x5e 165x5e
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 #248 on: March 08, 2011, 03:39:58 am »
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3-7-11

squat warmup: 135x5 185x3 235x1

squat: 265x8 270x8 270x9 - missed 10th rep, if I would have rested for a few seconds I would have had it.

bss: 155x7e 145x8e 145x7e - gas'd, feeling light headed during these lol


did some chest afterwards
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 #249 on: March 12, 2011, 02:03:44 am »
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3-11-11


squat warmup: 135x5 185x3 225x1 265x1

squat: 290x5 290x5 290x6

bss: 165x5e 175x5e 175x6e





bout to switch back into vert. I'm ready to dunk.
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)

adarqui

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Re: ARowe's Journal
« Reply #250 on: March 12, 2011, 05:55:55 am »
+1
it's time.

Raptor

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Re: ARowe's Journal
« Reply #251 on: March 12, 2011, 06:12:41 am »
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What do you mean "switch", what did you do until now?

ARowe

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Re: ARowe's Journal
« Reply #252 on: March 12, 2011, 12:30:53 pm »
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it's time.



The God has spoken, His word is law.



What do you mean "switch", what did you do until now?


I'm HEAVILY squat trained right now, my vert is probably very low. I have hardly been jumping at all too (lol). I'm probably gonna transition back in to the ARowe block, still try to increase squat but also peak vert.
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 #253 on: March 12, 2011, 12:48:31 pm »
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Oh, that's great, I thought you were going to say "I trained for looks for a while"

ARowe

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Re: ARowe's Journal
« Reply #254 on: March 12, 2011, 01:16:44 pm »
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Oh, that's great, I thought you were going to say "I trained for looks for a while"


lol


I have been focusing on upper body pretty hard but that's because I haven't really been jumping at all so I'm not as in to it. I can't be bothered to go jump when my vert is low, it's no fun and just depressing. But now since it's going to start going up I'll be really focused on vert again.
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)