Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - scoobychau

Pages: 1 ... 6 7 [8] 9 10 ... 56
106
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 11, 2018, 01:11:33 am »
Quote from: acole14 on April 10, 2018, 10:51:59 pm
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.


Thanks Acole for taking time to comment.
Especially the different between bottle neck and plateau. (it sound the same to me before reading your comment)
in 2017 I did 3 cycle of the russian squat program with pure Rim jumping in between cycle.  Things got better but I simply can not complete my 3rd Russian Squat cycle.   So I guess that is enough of increasing squat.

the last quarter of 2017 till now, and i was doing exactly what u mentioned, once or twice a week Squat. Hip thrust  or deadlift with lot Rim jumping and quite a bit of plyometric/acessory work   with the tawinese semi pro basketball jump coach.  I did not get higher, but i get more consistence in my jump .

start of 2018 and work turn in to hell mode, even uptill now.... and Jump attack isometric, lift/jump sandwiched program seems like something I had never done... so I would want to give it a try.


BUT... I had just found out Yesterday, that i will have a Major hands on technical exam on May 11th.  which is exactly one month from today.
I need to hurry myself to trained by those technician... and practice those hands on stuff myself.  Given the time needed in training... I might not be able to handle everything at once.

I am thinking about delaying it until after the exam.... I am getting a bit too old and recover take a longer...
Fuxking..I just started... and I am thinking about postponing already.


btw, i read ur comment again, and u mentioned about knee.
I am actually surprised about myself.... consider how much jumping i do to the rim, and those hurdle jump, tuck jump etc.... friend at my age feel pain at their knee just by watching my utube...
crossing my finger... my knee is still fine now ...

107
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 10, 2018, 06:22:59 am »
Now everyone know about knee alert.

108
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 10, 2018, 03:01:50 am »
Quote from: LBSS on April 10, 2018, 12:57:52 am
jump attack? gtfo.  :uhhhfacepalm:

Been stuck at the bottle neck for a long while.
so giving different things a try.

109
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 09, 2018, 11:50:55 pm »
180409 Monday I GOT ATTACKED

Sunday Morning, I had a rushing 1 hr weekly lifting session where I:
Squat with  45 45 50  x 2reps
Squat with 45 45 45 x3 reps then 2 x reps

Hupthurst
45 45 45 25 3 set of 5

Monday after work (which is just 36 hrs lifting)
I ran 30 min with my girl easy pace with 4.7km.
Very busy with family stuff and kid.  Decide to do my FIRST Session of Jump attack at mid night.

This attack stuff suppose to take a little over 1 hr. so i thought i can sleep right away without sweating.  (just a bunch of 60 sec static hold)
And from buddies here who told me it is for beginner... and is just the first day... it could not be hard.

I end up having SHAKING LEG for MOST of the static hold (lunges, elevated Lunges etc) Shaking uncontrollably failing to complete the 60 sec. and having to do the Pump action after the static hold is painful. 

The whole session took me nearly 2 hrs,and I have to take a shower before going to sleep.
May be because i am not fresh from sunday weekly lift (very likely)   or may be because my weekly 30 min run after work...

One more session like this on Friday... and Next week... 60sec turn into 90 sec. I dont know what will happen.

futher more.. this Jump attack stuff.. ask for 4 days a weeks.  Monday to Sunday. Lower, Upper, rest, lower, Upper, rest rest.  This mean I have to do Upper tomorrow.

I dont know if i can handle.


110
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 07, 2018, 12:33:30 am »
170406 Jump after Holiday at at last
https://www.youtube.com/watch?v=H3sJB46M-9g
<a href="http://www.youtube.com/watch?v=H3sJB46M-9g" target="_blank">http://www.youtube.com/watch?v=H3sJB46M-9g</a>

111
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 05, 2018, 12:36:09 am »
180405 Lazy week after a Hard workout
Mar 30 .  So I start of my easter holiday with a 2.5 hrs full body work out.
Where i Squat, and hip thurst, then on to arm curl, bench, cable push down, back pull down and core.  (upperbody is using the 3 set of 8 to 10 rep till failure setup)
With in 24 hrs, my body start to get sore.. which is a good thing (better than hitting me 48 hrs later)

After 48 hrs, my chest is Completely sore, i have had ahard time moving my arm around due to the chest being sore.
It got so sore that i would not even want to go jump as arm swing will cause pain.
And just like that my whoe easter holiday is with extreme soreness on my chest

Now is April 5th, which is more or less 1 week after my intensive work out, my chest is still a bit sore.  and i had not jump or lift after that March 30th.

More to add, after returning to my office, my desktop pc HD died on me. so i spent like 2 day trying to reinstall everything and recover my file.
Manage to save 90% of work stuff and personal photo.. which is lucky.

and before u know it. is weekend again.
i think is time to really get back on track with work and training and life in general.

more than 1/3 of 2018 is long gone.

112
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 27, 2018, 10:53:29 pm »
180327 Tuesday Jump
Last Sunday 1km race with my girl.  I dont want to be like last time... where I squat on sat, run with a crying face on sunday (1km only).   So this time, I did not squat on Friday or Sat and rested for the sunday race.

Got 1st place for her age group, won by 3 sec only.  So i guess is worth it.

Monday...I had to site work and busy whole day.
Tuesday could not woke up in the morning to lift... and end up went jumping at lunch.
I feel good, feel like i am getting decent height with speed... feel like i am improving slightly.
https://www.youtube.com/watch?v=BPPjWzT_XBs
<a href="http://www.youtube.com/watch?v=BPPjWzT_XBs" target="_blank">http://www.youtube.com/watch?v=BPPjWzT_XBs</a>

I had night school and got home at 1030.  did not still until 2am reading facebook in bed in the dark.  (lack of discipline )

180328 Wednesday Weak mind
Could not wake up in the morning to lift again. Probably wont go jumping at lunch as have site work arranged in the afternoon.
I think... i need to constantly remind myself of mamba mentality. ....



Quote from: LBSS on March 26, 2018, 12:16:34 am
there is no way you're at 20% bodyfat, unless you're missing a couple of major internal organs and have fat deposits in their place.
LBSS: I slow down the video at the end... to show u how fat I am.....

113
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 22, 2018, 08:23:03 pm »
180323 Friday 3rd day up at 630
I told my girl.. I will squat in the morning today. so that i can Rest up on sat and run the 1km race with her on Sunday.  I wont Squat on Sat which is consider as not respecting the running race.
I also know that, I wont be able to squat on Monday morning due to work schedule.  Soo Friday Morning must be a squat day.

SO i wake up on Friday... and feeling lack of energy with sore leg.   I guess the post 48 hrs soreness kicks in, this is why i am able to jump 2 days in a row,  because soreness only come after 2 days.   Furthermore, if I squat now (Friday morning)  48 hrs later is Exactly the RACE day.  I must remember the 48 hrs rule... i am no longer  18s....

I went to have a breakfast, ending the fast, and go to work and here I am logging this down.

BTW, my BF ratio should be around 20%... I am no longer as Lean as I was.  the Fasting thing... I just did it for better health in both physical/mental side.


About Jump Attack....I do want to give it a try.. those Static exercise is something I had Never done....
so....I Dont know... still just a thought...

114
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 22, 2018, 06:06:04 am »
180322 Feel Good while Jumping
I dont know what got into me.  Woke up at 630 and head to work. Felt alright, skipped breakfast and lunch.

Got some work done and decided to go jump.
Many jump felt good, I had this feeling before.  Where I am able to jump at a good height consistanly.  I mean I am not jumping higher by any mean.  But I am able to get good height more often.

Took out the camera before end of session... And missed 3 jump on cam. Lol

Suddenly... I was like...wait a min... I jumped yesterday... Why am i Jumping again today...
Well, i felt good... So whatever. May be I will jump again tomorrow?

I will probably skip my dinner tonight and continue to fast for the 2nd day.

(I started preforming fasting whenever I have night school.)

Also, i had not read and organised the jump attack program yet.  If i am doing fine with what I am doing... Seems stupid to get involve with Jump attack (especially when it involve load of static bodyweight ex on the initial phs)
But again, i seriously dublt I can improve doing what I am doing continue from my history)

115
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 20, 2018, 10:33:27 pm »
Hi there FP,

By BBS, do u mean Bulgarian Split Squat?
very informative about that link u shared. Thanks for that.

Quote from: Final Phenom on March 20, 2018, 08:29:32 pm
no lol you guys just dont hip thrust a lot, 3 plates is not a lot of weight at all once you get acquainted with the movement.

i used to do some hip thrusts until i read studies showed lack of speed and vertical gains over 8 weeks associated with it.
https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

some reasons why i now think its not a great movement:
-joint angles totally dont correspond with any kind of athletic movement. driving through the heels in an unnatural movement plane. you could make an argument for using it for pure GPP strength building but IMO the hard part where gains come from is the iso hold at the top and joint angles are actually very important for iso holds
-more proven, time-tested movements available
-lack of a dynamic version unless you pop the weight off your pelvis
- very easy to modify technique slightly and make the movement a lot easier - lack of consistency and hard to progressive overload.
-awkward, time-consuming setup

i would just stick to BSS for targeting glutes specifically. something like a hang power clean or high pull is good for powerful hip drive



180321 Weekly Max Effort Jump
Is a good day today, I manage to wake up at 630 to go to work. and went jumping at lunch.
Not a good Jump Session today, however my mind/heart felt better than before.
I felt like I have more strength in my leg that i am not able to utilize in my jump... like a 18wheelers unable to blast off.   

now this feeling is nothing new to me... but...that feeling of... "I got more in me and just need to work to get it out"  is a good feeling... compare to.. "fuck it.. I am falling short"

Is in the mind....may be it is not ALL in the mind..  but it does make a different in terms of how i feel.

I have to take a video.... because.. the court is empty... lol
<a href="http://www.youtube.com/watch?v=K1exh450-qg" target="_blank">http://www.youtube.com/watch?v=K1exh450-qg</a>

116
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 20, 2018, 05:25:34 am »
So I took a video of myself Hipthrusting 3 plate one each side, and tagged a European pro dunker who ALSO hipthrust 3 plate.

The pro dunker responded saying his max is somewhere in the 5xx range with a few reps. ( and a picture attached)

Not bad.  Consider I can probably thrust more.  So he set the bar higher for me.

Few days later... the pro dunker send me this in PM.

lol

3 plate hip thurst apparently is a joke .
https://m.facebook.com/story.php?story_fbid=929887807179296&id=297084393792977

117
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 17, 2018, 09:51:23 am »
Lol

I made the video  b4 i read his reply.
Quote from: LBSS on March 16, 2018, 12:49:13 am
you read everything he wrote and still made a video.  :pokerface:

180318 Sunday Morning Lift
Had an hour here in the morning,  Worked toward 3 plates for both Squat and HipThurst

Squat at 3 plates
3 sets of 2 reps only unable to life explosively)
Hipthurst at 3 plates.
Seem like i can do this easy. 3 set of 5

180319 Recovery run 3min min
Run with my girl at 6:40 / km pace

180320 Unable to wake up early and work. Soreness attack
I think it is just... weak mind.  I have to keep reminding myself..
what if ... Kobe is in my shoes..

fuxk it.

118
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 15, 2018, 09:32:14 pm »
thanks Adarq.. i read the whole thing u type.
the mental game!

And this attached a video log from yesterday.  I will remember... the mental game!!
<a href="http://www.youtube.com/watch?v=wxNBuEzXWHo" target="_blank">http://www.youtube.com/watch?v=wxNBuEzXWHo</a>

119
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 12, 2018, 09:58:49 pm »
180311 Sunday 3km run with my girl
I am suppose to have my weekly squat/dead session on Sat. but i know better this time.
the last time i Squat and Dead a day before a 1km race... and i have a real tough time ruing the race.

This time I decide not to lift... and 3km is not short compare to the last 1km experience.

We got 3rd place in the end at 15:32.  Being the 2nd girl finishing the race.

This also mean, I will most likely skip my squat session this week.   Is already Tuesday now, May be i will do 2 jump sessions this week if possible.

120
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 08, 2018, 03:52:26 am »
180307 Jump with Dead bird on the side, and fast is a relative term

My b ball rolled over some a dead bird on the side... I did no dare to shoot with the ball any more.. so I just jump.. rest 1 min and Jump.... for that 30 min.
took a video... just to see... Nothing spectacular

afterward, i look at it on my phone and i was surprise to see i was quite smooth and fast.

The next day, I load it up on to utube and watch it on my computer... and... i feel it is slow again..
<a href="http://www.youtube.com/watch?v=bxDoe60Ezvo" target="_blank">http://www.youtube.com/watch?v=bxDoe60Ezvo</a>

Pages: 1 ... 6 7 [8] 9 10 ... 56