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Messages - AGC

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1231
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 01, 2012, 09:36:49 pm »
Quote from: Raptor on May 01, 2012, 08:58:17 pm
How has your dorsiflexion been improving in the bounds so far?

Have you been doing any direct glute strength exercises? Like Lance's glute iso hold, hip thrusts, KB swings, even dumbbell vertical back BSSs or straight leg deadlifts (more on the hamstring side here, but still no quad involved)?

I'm planning to do moderate to high volumes of glute dominated exercises every day and see how my quad dominance reduces.

I think they are maybe a little better. I'm making a conscious effort to focus on dorsiflexion during warmups. I'm definitely holding the bound longer by keeping my foot extended and not worrying so much about the increased force on landing. Plus I've had no pain or anything after doing them now. I'll film my next session so you can see.

I haven't been doing glute-only strength exercises as such. I sometimes do some glute bridges before squatting and get a good burn in the glutes from lunges and squats, as well as sprints. But yeah maybe I should throw a glute exercise in 1-2x a week and see how that helps.

1232
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 01, 2012, 08:28:47 pm »
Track:

Warmup

4x50m sprints

Bounds: 3x30m LRLR, 3x10m LLLL/RRRR, 1x20m LLRR

1x6 DL bounds for heights

Raining today, track was soaking wet but still able to run and jump OK. Couldn't film though, next time.

1233
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 01, 2012, 04:34:25 am »
Gym

Squat: 1x6@70kgs, 1x8@110kgs, 2x6@130kgs, 1x8@70kgs

Calf raise: Same sets and weights as above but 20 reps per set

Leg curl: 3x20@30kgs

Clean: 1x5@40kgs, 1x5@50kgs, 2x5@60kgs

Pogos: 2x20@10kgs

Core then foam roll

Decided to do light volume squats to ease back into it, hip flexors were sore for a bit, didn't warm them up or foam roll enough beforehand (stupid). Cleans felt really good today, plan to push the weight up for those.

1234
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 29, 2012, 04:22:37 am »
Jumps (vertec):

Pogos, box jumps, depth jumps to warm up

5 SVJs (highest 32'')

5 SLRVJs (submax, working on run-up)


1235
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 28, 2012, 06:08:08 am »
Track:

Warmup

Bounding warm up

Bounds: LRLRLRx3x30m, LLLL/RRRRx2x10m

Sprints: 2x100m

Depth jumps: 1x6@22'', 2x6@30''

Line hops

1236
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 27, 2012, 03:00:37 am »
Wow it's been ages since I posted (although it's sad that my journal was only 15-20 or so from the top, not as many people journalling these days). My leg got infected which meant I had to take antibiotics and have a few extra days of no training. It's good now though. Played a soccer game today which was good for a run/warmup then a few sprints and skips on the track, nothing intense, just easing back into it. Back to normal training now  :D

1237
Strength, Power, Reactivity, & Speed Discussion / Re: Changing focus - but to what
« on: April 25, 2012, 04:16:40 am »
Quote from: Flander on April 25, 2012, 02:44:29 am
60+ reads and two comments. Does this mean everyone agrees on powerlifting?

Yup. You're a beast man, see how beastly you can be as a pure powerlifter.

1238
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 21, 2012, 12:56:21 am »
Quote from: Raptor on April 19, 2012, 07:16:54 pm
At what % of your 1RM would you say the reps are starting to get slow?

I guess around 70-75% (150ish kgs) it gets harder to be really explosive, more near the end of the set. I always think that perhaps a better way to train for vertical force output is to focus on doing the same % of your 1RM faster each session until you are really explosive, then moving up the weight. (I'm sure this method has probably been described and has a name, just haven't looked  :P).

Training-wise, I had a test-tube with some weak acid in it break and spill on my leg at work (I work in a tissue engineering lab) which gave me a burn a bit like road rash. Nothing serious, but hurts a bit to run, doctor said not to do much on my legs while it scabs over so no bounds or jumping for a few days. It sucks.

1239
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 19, 2012, 06:32:47 pm »
Lol...yeah it's more of a rough guideline...I think you can feel when your reps are really explosive and when they're getting grindy.

1240
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 19, 2012, 05:33:01 am »
Lol...yeah I don't know why I put 3 secs. They were all around 1.5-2 secs.

1241
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 19, 2012, 01:44:41 am »
Gym:

Foam-roll (a lot)

Explosive squat (full ATG today, aimed for <3 secs per rep): 2x8@70kgs, 2x8@90kgs, 1x8@70kgs

Jump squat: 3x10@30kgs

Ghr: 3x10@30kgs

Single leg box-hop: 2x6/leg

I did full ATG depth today to get my hip flexors more of a workout. They didn't hurt like last session which is good.

1242
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 17, 2012, 08:24:23 pm »
Quote from: Mutumbo000 on April 16, 2012, 09:20:56 am
Don't worry about failing on the squats I wreckon almost everybody who lifts with low reps has failed squats before (or at the very least came extremely close to failing). Nobody would say shit to you when you fail 160kg especially if you're a regular and they know you put in work.
That's weird about your hip. What do you think the pain was from?

Don't know for sure, it might just be that my hips aren't up to speed with my quads so I'll try and add in some hip flexor work and foam roll them more.

Had to miss bounds yesterday, got held up at work til late, by which time the athletics club had booked the track. I made up for it by getting to basketball a bit earlier and doing about 5-6 SLRVJs, then during the game I ran and jumped at everything: all my FGs were fast break layups and I was trying to get blocks and rebounds more than usual (generally I just take it easy and pass the ball around and shoot jumpers). So a pretty good jumps workout.

1243
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 16, 2012, 06:05:14 am »
Gym

Calf raise: 1x20@70kgs, 1x20@120kgs, 2x20@160kgs  :personal-record:

Clean: 3x5@50kgs

Squat: Warmup, 1x4@120kgs, 3x4@160kgs

Squats sucked today. I tried for an extra rep in the last set and actually failed to get the bar up for the first time ever, had to drop the bar onto the safety (it wasn't as embarrassing as I imagined it would be  :huh:). It wasn't my quads though; my hips were hurting when getting to parallel for some reason and started giving out before my quads did. They might be a weakness I have, or I might not have warmed them up enough. Calf raises and cleans were good though. I think I could even go a bit heavier on the calf raises.

1244
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 15, 2012, 06:52:05 am »
Jumps/bball

3-4 of each jump just practising technique

Heaps of 3v3/2v2 basketball

Here's my tentative new plan for getting my reactivity up while trying to maintain strength in squat/clean/calf raise/hamstring. Focus is on more jumping and trying to get bounding technique down right.

Mon: Heavy, low vol squats (no more than 4 reps for 3 sets after warmup), calf raises, cleans/snatches (alternate)

Tues: Bounds and jumps at ring

Wed: Rest

Thurs: Lighter squats focusing on speed, lunge OR RDL (not sure yet), jump squats

Fri: Bounds, DJs and longer sprints

Sat: Rest

Sun: Jumps


1245
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 13, 2012, 11:30:45 pm »
Quote from: Mutumbo000 on April 13, 2012, 12:28:14 pm
Lol nice name on those spikes but I don't really like the look of them haha. I'll check out Eastbay though coz it's probs cheaper than any shoe store in Adelaide. Thanks for the help.

Yeah fair enough haha. Eastbay is the best for pretty much any sports shoes, hard to go past them. So long as you put a few items in your order to justify the shipping costs from US.

Quote from: Raptor on April 13, 2012, 11:55:37 am
You remind me a lot of myself when I first started doing bounds... I still do them like you do them here when I go LRLRLR but when I do them on the same leg, I can dorsiflex well. You don't dorsiflex at all in either version... that's the thing.

Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.

Yeah I'm still having trouble with dorsiflexion. I feel like I'm subconsciously stopping my toe from dorsiflexing fully to make the landing easier, as if I can't handle my full BW landing on one leg. But I'm working on it, will start doing some one-legged pogos/skipping trying to fully dorsiflex each time. Once I solve this I think it'll help my SLRVJ a lot.

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