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Messages - AGC

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1396
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


1397
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 06, 2011, 08:23:27 pm »
Quote from: Raptor on June 06, 2011, 03:54:21 pm
Looking good man. As long as the deadlifts don't interfere with the plyos (meaning - they don't generate too much soreness that limits the plyo days) then it's all good.
Yeah for sure, just gonna keep them light (no heavier than what I did last night) and mix it up with some 45deg hypers

1398
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 06, 2011, 08:33:24 am »
Week 1 of Joel Smith's SRVJ program - Weights#1

Deadlift: 3x8@176lbs

Clean: 4x5@75lbs (don't lol at the weight, haven't done these in awhile so easing into it)

Barbell Box step-ups, 12'': 3x6/leg@154lbs

Dumbbell calf raise: 3x20/leg@55lbs

Jump squats: 3x15@45lbs

Bench: 3x8@176lbs

Made a few modifications including: deadlifts to start to keep up strength development of my hamstrings, more calf raise reps and extra jump squat set

1399
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 06, 2011, 08:23:12 am »
Sick man! That pic of you standing next to those other dunkers made my day. Getting jelly legs is so common during the first few events you enter in a relatively new environment  - I remember when I was running state meets for the first time the adrenalin just got to me and I ran like crap compared to what I usually ran. Considering this was your first contest and it was the freaking Sprite Slam dunk showdown I'm surprised your legs didn't drop out altogether! Nice work.

1400
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 05, 2011, 09:03:40 am »
Quote from: Raptor on June 05, 2011, 08:49:08 am
Yeah we'll see how it goes.

You're familiar with snatches and cleans, is your form good, or will you replace these with jumpsquats?

Yeah most of last year before I was vert training I was primarily doing upper body at the gym including heavy bench, bit of snatch, clean, push press etc. Nothing intense but I've done them before at least and didn't kill myself! The newer exercises for me are the jumpsquats and barbell step-up, haven't done much of them before.

1401
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 05, 2011, 07:40:47 am »
About 3.5 hrs of ball today.

I had a few test jumps to see where I'm at. The rings at the YMCA I played at were def legit 10'. SVJs were pretty crap actually, only around 30'', a bit off my PR or 32''. Legs just weren't feeling it so didn't try too many. SLRVJs were hitting at my knuckles (~33-33.5''). Not bad for a quick test before ball and not really getting psyched up at all.

Decided I'm gonna start doing the Joel Smith SLRVJ peak cycle over the next few weeks and really focus on improving my SLRVJ:

http://www.adarq.org/forum/article-video-discussion/joel-smith's-one-leg-jump-peak-program/msg50251/?boardseen#new

I think it'll work well for me because I've got my bounding down pretty good over the past few weeks, and it incorporates some exercises that are pretty new for me so should see some solid results hopefully  ;D


1402
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 08:40:00 am »
Quote from: Raptor on June 03, 2011, 07:54:19 am
Damn, your squat is so much more better than mine :strong:

Thanks man! I have been focusing on it pretty hard for the last few months...

1403
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 02:12:42 am »
50 posts!

Gym (no track because of thigh bruise)

Bench: 4x8 (explosive reps)@176lbs

Lat pulldown: 3x8@121lbs

Stiff-leg DL: 3x8-9@132lbs, 2x8@154lbs

Chin-ups (full, paused/no momentum): 5,5,6,5

Tri pulley: 3x10@66lbs

My leg is still kinda sore so didn't bother doing anything to aggravate it.

1404
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 03, 2011, 02:12:08 am »
Quote from: Raptor on June 02, 2011, 07:08:21 am
That's crazy volume? How's that? :D

Haha yeah you're right...2x bounding sessions a week (some with weighted vest) as well as 2x gym work is pretty easy now I think about it  :D . Although having said that, I really like the look of it for me personally. I'm pretty much where you were when you started it two yrs ago, ~33-34'' SL jumper, and I'm definitely looking to change up my routine a bit.

1405
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 01, 2011, 10:46:08 pm »
Looks solid. The first two weeks of the cycle would be hard as hell, crazy amount of volume!

1406
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 01, 2011, 07:40:12 am »
Quote from: JPMartin5 on June 01, 2011, 12:55:23 am
Quote from: acole14 on May 24, 2011, 01:27:13 am
Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

BRO!  Keep working man.  you're really close.  inches are really hard to gain though.  it really comes down to consistency and intensity and intelligence.  I'm sure you know that by now though.

Keep it up!  as soon as you dunk, I wanna see some vids!  because that type of progress is impressive!

Thanks man.

1407
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 31, 2011, 09:03:28 pm »
Well I got a fucking corked thigh AGAIN in bball last night...i seem to have thighs that are at a perfect height for big men to drive their knees into - it's really fucking annoying!! But I got ice onto it straight away and it already feels better than usual. So I should be good to go tomoro or at the latest, two days. Very annoying because I was looking for some squat PRs this week but I don't think it's gonna happen now.

(To add insult to injury we lost last night bad...just did not play good team ball and played a zone when we should have manned up - other team dropped three or four zone busting shots in a row before we switched. I had like 3 pts 1-2FG, 1-2FT in about 8-10mins before I got hurt and sat out).

1408
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 30, 2011, 05:36:54 am »
3 hours of 4v4 yesterday.

Man, my hamstrings are sore from Friday and yesterday. I'm def gonna put more of a focus on strengthening them over the next few weeks, think that's gonna help a lot.

1409
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 27, 2011, 07:32:26 am »
Gym

Squat: 1x10@165lbs, 2x8@275lbs, 1x10@300lbs (high reps but all pretty explosive)

Romanian DL: 4x8-10@120lbs

Unilat. calf raise: 4x25@50lbs

BIcep pulley: 3x10-12@80ish lbs

1410
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 24, 2011, 09:17:34 am »
Quote from: Ineedtodunk on May 24, 2011, 01:40:19 am
Quote from: acole14 on May 24, 2011, 01:27:13 am
Hmm I'm currently around 34''ish on my SLRVJ with a 7'6.5'' reach. I reckon I need about 6'' over the rim to dunk it on an alley-oop or maybe off the dribble palming it. I'm about 3-4'' over the ring atm (depending on ring of course) so maybe another 2-3''? Getting close, whatever it is...just gotta keep working at it!

That's cool dude, we're both at the same place right now.  Two single leg jumpers, who need 2-3" more.  Let's hope we both get it sooner rather than later. 

Yeah for sure, good luck man.

Bball

47-23W, 3-10FG, no FT, 4assts, few boards, steals, 1 turnover (WEAK charge)

Well this was a good win but it felt like a loss, they were the bottom team and we just played like shit. I had a great first half (3-4) then I proceeded to go 0-6 in the second. We just weren't getting calls, the refs were calling weak as shit blocking fouls but not calling any shooting fouls on the wrists, arms...all six of my second half shots were missed layups in traffic, did not go to the line once  :rant:

Haha anyway a win is a win.

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