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Messages - AGC

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1336
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 16, 2011, 06:38:25 am »
Track

4x60m sprints

30m Bounds: LRLRLRx2, LLRRx2, LLLLx2, DL bounds x 2

Gym

Squat: 1x6@70kgs, 1x6@ 120kgs, 1x6@130kgs, 1x6@140kgs (nearly at end of Dec goal!), 1x8@70kgs

UB stuff

1337
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 08, 2011, 05:45:38 am »
Yesterday - Jumps at 10' ring


4 SVJs - 2'' over ring -->really good, about 31-31.5'' (I was wearing lightweight runners which don't increase my reach as much as my bigger basketball shoes, but still hitting my usual levels)

6 SLRVJs - all pretty high, I was hitting mid-palm but I felt higher before hitting the ring - timing issue

I tried a few dunks with size 7 but I am still wearing a plastic splint on my right middle finger which pretty much makes it impossible to grip the ball - coming off soon though

Track

5x50m sprints

4x6 - LRLRLR bounds (trying to complete all six within 18m, which I achieved a couple of times)

Gym

Squat

1x10@55kgs, 4x8@100kgs (had to keep it light due to right knee soreness from bounds, feels good now though)

UB stuff

1338
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: December 06, 2011, 01:25:40 am »
Ouch, looks like a month of my journal just disappeared...lucky it was probably my least productive month in a while due to uni work. As usual, I never write my workouts down, the last post I had was just a summary of how much I'd gained over a year of training (about 5-6'' on my SLRVJ, also ~2'' on SVJ - but not really training for SVJ though). Goals for end of Dec --> Squat back up to 145kgs x 6, 45o Hyper@30kgs for 3x10.

I had a few jumps on my homemade vertec yesterday:

4 SVJs at 31''

4 DSRVJS at 33''

3 SLRVJs at 34''

Pretty happy as it's hard to do max running jumps because of the limited space on my deck where I keep the vertec.

1339
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 23, 2011, 03:17:22 am »
Training over last few days:

Gym:

Bench: w/u, 3x6-7@90kgs

45o Hyper: 1x10@10kgs, 3x10@20kgs

REA squat: 3x10@60kgs

Jumps/plyos:

Tuck jumps 3x6

Few SVJs (easy touching 10' ring)

4 DLRVJs (Highest:34'', ring halfway up hand which is prob a PR)

6 SLRVJs (OK but not great, got one at PR level (35'') but just couldn't get my speed right)

1340
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 19, 2011, 07:56:51 pm »
Site down for the third time... :o fingers crossed this guy gets bored of knocking the site offline sometime soon...

Once again I never really write down my trainings but it's been pretty similar over last 5 days, getting my squat back up to PR level, snatches/cleans for explosiveness, general upper body weights and bounds/sprints/dj's on the track for strength expression.

Gonna be super busy with uni work over the next few weeks, hopefully won't affect my training too much...

1341
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 16, 2011, 12:49:04 am »
Gym:

Bench: 1x8@70kgs, 3x6@90kgs

DB Shoulder press: 3x8@15kg dbs

Squat: 1x8@70kgs, 1x6@120kgs, 2x5@135kgs

Clean: 5,4,4@40kgs

1342
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 12, 2011, 01:48:57 am »
Adam Linkenauger... :uhhhfacepalm: doesn't he realise he's messing up all of our training logs by constantly getting the site pulled down!?

Anyway:

Gym(yesterday)

45oHyper: 1x10@10kgs, 3x10@20kgs (getting real strong on this exercise)

Dumbbell bench: 3x7-8@70kgs

Jump Squats: 2x15@24kgs

Snatch: 4,3,3@55kgs


1343
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 08, 2011, 01:40:43 am »
Well good to see the site's back up, I haven't kept an exact record of my trainings over the last 4-5 days while it's been down but they went something like:

Track#1: Usual bounding, some tuck jumps and 4x5 depth jumps from knee height box

Gym#1: 45o Hyper, calf raises, upper body, jump squats

Gym#2: Squat: w/u then 3x7@130kgs, more upper body

Plyos (today): Depth jumps from 24'': 5x5


1344
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 29, 2011, 10:28:38 pm »
Gym - yesterday

Low-weight half-squat: 1x8@60kgs, 3x8@110kgs

45o Hyper: 1x10@10kgs, 3x10@16kgs

Calf raise: 2x10@45kgs

Upper body stuff

1345
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 26, 2011, 08:06:16 am »
Jumps/track -weekend

Just did heaps of drop-step jumps at 10', getting really high, prob around 33.5''. Really getting addicted to drop-step jumps.

Also tried for my sub-12 sec 100m goal, had three attempts but just missed it --> 12.2, 12.1, 12.5. Definitely need to do some more conditioning, my top-end speed is pretty good but I just fade near the end cos I don't run them regularly any more.

Gym - time-limited

Bench: 1x8@70kgs, 3x5-6@90kgs, 1x6@70kgs

Squat: 1x8@70kgs, 3x7-8@100kgs, 1x8@70kgs

1346
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 23, 2011, 09:23:56 pm »
Plyos

30m bounds: LLLLx2, RRRRx2

Depth jumps from 24'': 4x6

Box jumps (24''): 3x6

Bulgarian Split jump squat (no weight): 2x8/leg

1347
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 21, 2011, 09:25:03 pm »
Track (yesterday)

Dynamic warmup

4x8 Tuck jumps

4x50m sprints (80%)

30m Bounds: 3xLRLRLR, 2xLRLRLR, 1xLLLL, 1xRRRR

50m bounds: LRLRLRx2

Pogos: 3x20

1348
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2011, 02:42:21 am »
Gym

Squat: 1x8@70kgs, 1x8@110kgs, 2x6-7@130kgs (getting weight back up)

Snatch: 5,5,5,5@50kgs

Calf raise:2x25@35kgs

Bench: 4x8@70kgs

Also played ball/lots of jumps on w/e

1349
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 17, 2011, 07:12:38 am »
Sessions over the last few days:

Track

4x50m sprints

Bounds: LRLRLRx2, LLRRx2

Tucks: 4x6

Pogos: 2x40

Gym:

45o Hyper: 4x10@15gs

Calf raise:2x45kgs

Clean: 5,5,5,@60kgs

Upper body stuff

1350
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 12, 2011, 08:26:09 am »
Gym

Snatch: warmup low weight, 5,5,5@57.5kgs

Calf raise: 2x15@45kgs :personal-record:

Light BSS (instead of squat, knee still sore from yesterday): 3x6/leg@35kgs

45o Hyperextension: 3x10@20kgs

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