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Messages - AGC

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1381
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 22, 2011, 07:00:02 am »
Week 3 of Joel Smith's SLRVJ program - weights

Bench: 1x7@165lbs, 3x7@187lbs

Clean:2x5@80lbs

Snatch: 2x4@80lbs

Squat: 2x10@220lbs

Back extension: 2x10@22lbs

Wasn't sure how light to go but this felt pretty easy I guess.

1382
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 21, 2011, 08:06:34 am »
Bball game

We won despite me shooting a mere 2-6 with 2FTs and 3 TOs  :huh: I must admit that my mind was not focused, got a 3hr exam tomoro morning and another on Friday, then I leave Friday night, have not been practising at ALL. Interested to see how crap I get after 4 weeks of no bball...

1383
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 20, 2011, 01:22:41 am »
Week 3 of Joel Smith's SLRVJ - Low intensity plyos

3x30m low skips

3x30m high skips

3x30m dist skips

I was pretty tired after the first two weeks, slept for about an hour or so extra every night just from fatigue I think. Good stuff though. Easy week now.

After testing on Friday I'm actually going overseas to NZ for part of my university studies for two weeks and also two weeks holiday after. This might disrupt my training a bit, or it might not. Really depends what the setup is in the area where I'm staying. I've sussed out a few gyms but not sure what they're like, also don't know if there's any track. If there is, I'll prob do another cycle of the program I've just done for a month (probably less intense as I'll be busier); if there isn't, I'll just do gym 2x a week and jump around in my hotel room or something. Kind of wish I wasn't going lol  :huh: oh well

1384
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 17, 2011, 05:50:21 am »
Quote from: Raptor on June 17, 2011, 03:20:54 am
How much do you weigh right now?
Varies between 79-80kgs with no shoes on. I've definitely put on a bit of muscle on my lower body and maybe lost a bit of fat overall since starting more intensive training about 3.5 months ago (i.e. this journal), but overall my weight hasn't really changed, maybe half a kilo.

Week 2 of Joel Smith's SLRVJ program - Plyos#2

Dynamic warm-up

30m bounds (no weight vest again): LRLRLR, LLRR, LLLRRR, LLLL, RRRR

50m bounds: LRLRLRx2

Hurdle hops: 5x5 (lower height)

2x50 pogos (missed last set - started to rain heavy)

1385
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 16, 2011, 11:18:14 pm »
Ha thanks man. Next cycle I'm gonna try and get 150-155kg for 6, that would be nice.

1386
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 16, 2011, 08:37:49 am »
Week 2 of Joel Smith's SLRVJ program - Weights#2

Push press: 5,4,4@110lbs

Dumbbell calf raises: 3x20/leg@66lbs

Squat: 1x6@154lbs (warmup), 1x6@308lbs, 1x10@308lbs  :personal-record: (1RM calc: 411lbs)

Jump squat:3x15@70lbs

Bench: 1x6@154lbs, 1x6@176lb, 2x4-6@187lbs

I'm coping with the volume of this program pretty well and I feel my body could do a few more reps and sets here and there, e.g. extra jump squat set, few more squats. Also, probably a bit silly trying to set a squat PR but the first six reps felt easy so I just went for it.

1387
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 14, 2011, 08:14:26 am »
Bball game

49-44W, my line: 14 pts, 5-11FG, 1-4 3pt, 3-4FT, 2TOs (charges), 2-3 steals

Interesting game, we only had five players and in the first half, I got two charges as well as two crap personal fouls to have four before halftime! One of the charges was an absolute joke, guy was shuffling his feet like crazy and I barely went into him at all. But I redeemed myself a bit in the second half, hitting a three, layup and two FTs in last three-four minutes to give us the lead for good. We needed the win bad to stay in top four of comp, lucky to get it.

1388
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 14, 2011, 12:56:01 am »
Week 2 of Joel Smith's SLRVJ program - Plyos#1

Dynamic warmup

30m bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR all x1

50m bounds: LRLRLRx2

Hurdle hops: 6x4 (highest level on hurdles)

Pogos: 3x50

1389
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 13, 2011, 09:29:44 pm »
Quote from: Raptor on June 13, 2011, 10:56:13 am
Well those were the true athletes. Oh wait... :ninja:

I had a guy today see me do broad jumps and he was like "hey, what's your best broad jump?". So I said "2.60m". And he was like "mine's 3.60m".

As far as I know, the world record is ~3.50m.

LOL, the WR is 3.71m, so for some anonymous guy to be 10cm off it...I always ask them "what are you doing here if you're so good?"

1390
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 13, 2011, 08:52:12 am »
Week 2 of Joel Smith's SLRVJ program - Weights#1

Clean: 5,4,4@110lbs

Barbell box step-ups with 12'' box: 2x6/leg@176lbs

Dumbbell calf raise: 2x20@60lbs

Jump squat:2x12@65lbs

Bench: 1x8@176lbs, 2x6@187lbs

It's a public holiday here in Austraya so my usual gym was closed, had to go to the 24hr boxing gym...interesting experience doing jump squats there   :huh:  I swear every guy there was either doing bicep curl, bench or abs lol

1391
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 10, 2011, 02:11:04 am »
Week 1 of Joel SMith's SLRVJ program - Plyos#2

Dynamic warmup

30m Bounds: LRLRLRx1, LLRRx1, LLLRRRx1, LLLLx1, RRRRx1

50m Bounds: LRLRLRx2

Hurdle jumps: 5x5

Pogos: 3x50

This session required a weight vest. I don't have one but I assumed the gym I go to would have one. They didn't  :uhhhfacepalm: so I increased the distance of the bounds to compensate. Also I used proper hurdles this time, much more challenging than low benches.

1392
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 09, 2011, 08:09:11 am »
Week 1 of Joel Smith's SLRVJ program - Weights#2

Push press: 4x5-6@110lbs

Squat: 1x8@154lbs (warmup), 1x6@264lbs, 1x6@286lbs, 1x6@308lbs (focus on explosiveness)

Single leg calf raises with 55lb dumbbell:3x20

Jump squats: 3x10@44lbs

Bench press:  1x8@154lbs, 2x8@187lbs (NBA draft combine style baby!)

*Minor deviations: few more push press reps, 3x10 jump squats instead of 2x15 (slightly easier on my left knee which was a little bit sore after squats)

1393
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 07, 2011, 09:44:35 am »
Bball game

52-45 L, my line: 3-5FG, 1-3 3pt, no FT, no TOs (I think I only have one or two in 5 games - PR for sure!), few assists

Lost, but a pretty good loss - they just had one big guy who absolutely killed our guy, he must have got 25pts. We were right in it til 2-3mins to go when we had to start chucking threes. Just like last week we just didn't switch defenses quick enough (we played 1/2 crt man-2-man when we should have played 3-2 zone or box+1)

1394
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 07, 2011, 03:58:26 am »
Whoops :uhhhfacepalm: I forgot about the LLL/RRR ones lol. They were good, really killed (I'll modify the post). And for hurdles I used some benches they had there at the pitch. Not the right height I know, but I'll be at the track for the next session so I'll use proper hurdles then.

1395
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 07, 2011, 12:45:04 am »
Week 1 of Joel Smith's SLRVJ program - Plyos#1

Dynamic warmup

30m Bounds: LRLRLRx1, LLRRx1, LLLRRRx1, LLLLx1, RRRRx1

50m Bounds: LRLRLRx2

Hurdle jumps: 6x4

Pogos: 2x50 (started raining hard, missed last set but no big deal)

I used a brand new soccer pitch built right near my house to do these, really soft turf...much better than riding for 15 mins to the nearest track


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