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Messages - AGC

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1066
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 20, 2012, 09:17:09 pm »
Quote from: LBSS on September 20, 2012, 09:44:05 am
Quote from: acole14 on September 20, 2012, 12:34:05 am
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

CORRECT. somebody get hyperdunk in here to read that.

LOL, he needs all the help he can get.

1067
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 20, 2012, 12:34:05 am »
Gym:

TKEs on leg extension: 3x20/leg@light weight

Leg curls: 3x20/leg@light weight

Calf raise machine (DL so as to not put weight on left knee): 1x40@40kgs, 2x30-35@50kgs, 1x20@30kgs

Light squats: 3x6@bar weight

Core, massive foam roll/stretch

Very light session just to get some blood flow going around the legs. Knee felt fine throughout, prob could have done squats but there's no need to rush it. I'll see how it feels on the weekend, write this week off and hopefully just start again next week.

1068
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2012, 09:23:07 pm »
Quote from: seifullaah73 on September 19, 2012, 12:19:29 pm
Quote from: acole14 on September 19, 2012, 07:43:53 am

Seifullaah, I've never understood why you do these weird distances with flying starts. Why don't you just reliably time yourself over 30m/60m/100m from a crouch start? It's hard to measure progress when you aren't reliably keeping track of your abilities.

Flying Sprints 30m is a training where you accelerate until you reach top speed then you try maintain it for 30m.
which is 72m in total.

I timed myself quite a while back for 60m which took me 8.48s

I have no good way of reliably timing myself as i train by myself and holding the stopwatch while running ruins the sprint mechanics.

how do you suggest i keep track of my abilities.

Thanks

I know what a flying sprint is. What I'm saying is that I don't think it's a very consistent way to measure progress. I don't want to hijack adarq's journal anymore but all I can say is you need a progress indicator that you can measure reliably. If you have a video camera it's easy, just film your runs and count frames later.

1069
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2012, 08:03:12 pm »
Well playing basketball two nights ago I think I got a little knock to the medial side of my knee, and after the game I noticed I had a bit of pain in the lateral side when straightening my leg fully. So I didn't squat yesterday and just iced it every 3-4 hours. It was pretty stiff but not that sore.

Today it's pretty much back to normal (prob 90%), I won't squat until the weekend though just to make sure it's 100%. I think it's just a minor LCL strain. It was annoying though because I'd just gotten into a rhythm with 3x/week squatting and felt like I was making some improvement. I think I just have to stop playing basketball! I was trying not to play too aggressive and just take it easy, but still, you can't control other people's movements unfortunately.

On the plus side, I allowed myself to have one DSVJ during warmups and I got quite high, definitely at PR level. I had that great adrenaline boost because it was a finals game and we warmed up for 20 mins or so, I really wish I could harness that more often!

If anything, it's good to have a little reminder that I'm not invincible and to really focus on strengthening all parts of the leg, especially the hamstrings at both ends. I think I'll add in a knee flexion exercise like leg curls 2x a week to make sure the bottom end of the hamstrings is getting well developed.

1070
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 19, 2012, 07:43:53 am »
Quote from: seifullaah73 on September 19, 2012, 06:17:10 am
Quote from: T0ddday on September 18, 2012, 06:33:26 pm
Quote from: seifullaah73 on September 18, 2012, 11:13:44 am
what i actually read was that someone who can run fast can also jump high and vice versa. Don't know where.

OK, so there is some correlation, but not directly proportional.

Cause i remember touching the bottom of the backboard but after speed training i can't seem to touch it anymore.


Has your speed training been successful at giving you measurable improvements to your speed?   How much time have you taken off your 60m, your 100m and your 200m?

I have seen improvements i got 3.99s in 36m. But i don't like to time myself during my flying sprints. So don't know if i have made any measurable improvements, i guess i have.

will probably measure it before i start hypertrophy. Never measured the 200m.

Seifullaah, I've never understood why you do these weird distances with flying starts. Why don't you just reliably time yourself over 30m/60m/100m from a crouch start? It's hard to measure progress when you aren't reliably keeping track of your abilities.

1071
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 17, 2012, 09:16:45 pm »
Quote from: Raptor on September 17, 2012, 05:06:23 am
I guess you do the GHR using a machine, right?

Natural GHRs using 40 additional kg would be kinda beast.

Hah, no way, that would be hard as hell. I use something that looks like this (not exactly the same but near enough):


1072
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 17, 2012, 04:15:07 am »
Quote from: scoobychau on September 16, 2012, 11:25:34 pm

120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

Hey Scoob, now you're finished JumpSole and BoingVert, you might as well go for the hat-trick and do Air Alert. What have you got to lose?

Jokes aside, it's pretty crazy that you've been training this long and have this whole site at your disposal and you're still unsure what to do. I'd just sit down and assess what your weaknesses are at the moment. Strength, rate of force development, technique etc. Then structure a program with exercises that target those weaknesses, and get your rest and nutrition right. That's all there is to it IMO.

1073
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 17, 2012, 03:53:59 am »
Gym:

Foam roll/stretch warmup

Squat: warmup, 1x4@110kgs, 1x4@130kgs, 1x4@140kgs, 1x3@145kgs

GHR: 1x10@BW, 1x10@10kgs, 1x10@20kgs, 1x8@32kgs, 1x8@40kgs

Unilat DB calf raise: 2xF/leg@25kgs, 1xF/leg@15kgs (25-30 for 25kgs, 15-20 for 15kgs)

Squat was pretty easy today, I probably should have just jumped straight to 150kgs x 3. Will go for that next time hopefully. The GHR is getting kind of difficult to load now. Holding 2x20kg plates for the 40kg set. But I'm getting stronger at it which is the main thing.

1074
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 16, 2012, 07:34:08 pm »
Gym:

Foam roll warmup

BSS: 1x8/leg@14kgs, 1x8/leg@20kgs, 1x8/leg@30kgs, 1x8/leg@12kgs

GHR: 3x10@BW

RDLs: 1x8@50kgs, 3x6@100kgs

Power clean: 3@50kgs, 2@70kgs, 1@80kgs, 1@70kgs

Ab wheel rollout (standing): 4x5-6 (still pretty hard)

1075
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 15, 2012, 07:26:53 pm »
Quote from: adarqui on September 15, 2012, 09:54:02 am
surprisingly no soreness... so far.. im back to noob level so i should expect DOMS but i dno, id at least some by now..

today, going to do some jump rope.. first step getting back into 'bounce training'..

also, im going to wear my bball sneakers more.. i think i want to dunk in sneakers now instead of waffles.

my right knee bugs me on at least 1 rep when doing deep squats..from that bicycle tendonitis crap... those deep squat sits really helps to loosen that up tho.. id sit in deep squat, on toes, and type on computer for a few minutes then go SSBAR squat.. really helped.


I'm with you on the deep squat sits. I used to have really annoying pain in the left adductor when I was squatting, but doing the squat sits 5-6x a day for 30-60 secs really helped a lot. Helps your ankle flexibility too.

Good to see you back in training man!

1076
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 14, 2012, 10:55:22 pm »
Quote from: Raptor on September 14, 2012, 06:17:43 am
How hard was 4x10x100?

Not too bad, just long. Pretty sore from them today though.

1077
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 13, 2012, 11:59:27 pm »
Gym:

Foam roll/stretch warmup:

Squat: 3x60kgs, 4x10@100kgs

Unilat DB Calf raise: 5xF/leg@20kgs (averaged about 30 reps in first few sets, 10-15 in last one)

Bench: 1x8@40kgs, 1x8@60kgs, 1x8@80kgs, 1x8@85kgs

Core stuff

Decided to see where my bench strength is at. Don't think I've lost much despite not doing it for ~2 months lol. Doing chinups and dips probably helps.

1078
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 12, 2012, 06:28:42 am »
Gym:

KB swings: 1x6@8kgs, 2x6@12kgs, 2x8@20kgs

Power clean: 1x5@50kgs, 2x3@60kgs, 1x3@70kgs

Squat: warmup, 1x6@60kgs, 1x6@110kgs, 1x6@120kgs

BW: 83.3 (after lunch so probably not much difference from last time)

Edit: this was wearing different shoes, approx 0.7 kilos

1079
Nutrition & Supplementation / Re: Pre and Post Workout Ideas
« on: September 11, 2012, 11:24:09 pm »
Generally after a weightlifting or other intensive workout you should have some protein + carbs, preferably in a shaker with water. Exactly what you have depends on what your goals are though, strength gain, mass gain, fat loss etc.

Pre-workout: read this thread: http://www.adarq.org/forum/nutrition-supplementation/pre-workout-supplements/

1080
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 11, 2012, 03:59:20 am »
Quote from: scoobychau on September 11, 2012, 02:28:19 am
Quote from: acole14 on September 10, 2012, 06:10:35 am
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

Hi Acole, any instruction on how to take the caffeine/coffie? i try to search for such info with no luck.


I take maybe 150mg of caffeine (usually two Red Bulls does the trick) but I have read people taking 300-400mg. There's plenty of other stimulants you can use before lifting weights that you could take as well. But don't skip on the rest/recovery side!

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