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Messages - AGC

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1426
Pics, Videos, & Links / Re: Home Made Vertec's
« on: April 25, 2011, 07:53:02 am »
Check out this bad boy I rigged up today from left-over decking wood and bolts. It starts at about 3m (or a 28'' jump from my standing reach (230cm)) and goes up to 36'.









I love it already, just working on getting the tension right between the targets (the hardest bit by far)

1427
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE - finally video!
« on: April 24, 2011, 11:22:01 pm »
Here's a vid of some stuff I did two days ago, the first dunk was on a rim which had been bent forward a bit, dunked on it just for fun. Second one at the end got cut off a bit but it went in. I measured the ring at 3.02m or ~9'11'', still fun to do some (very soft) dunks on it though, also I let a bit of air out of my ball to make it easier to grip, gotta work on palming it better   ;D

http://www.youtube.com/watch?v=Tjud_ROT07s


1428
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 23, 2011, 12:38:14 pm »
Jumps/sprint test

Jumps test: 6xSVJs, 2-3xDLRVJs, 4-5xSLRVJs, 1-2x2step DLVJ
(Video to come after i've got some new software)

Track: 2x100m (12.5, 12.3) <----crap but i'll get my conditioning back after a few more track sessions, felt so slow in the last 50m

1429
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 19, 2011, 02:39:56 am »
Gym - upper body
(lower body rest day)

Incline bench press: 4x8@121lbs

Incline dumbbell press: 4x8@66lbs

Preacher curl: 4x8-10@77lbs

Tricep pulley: 5x12@88lbs

Dips: 4x10

1430
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 18, 2011, 04:09:28 am »
Track

Warm-up/stretch/run-thrus

4x20-30m DL bounds

3x5 tuck jumps

5 max SVJ attempts

3x8 depth jumps from 24''

Gym

Squat: 1x8@165lbs (warm-up), 4x8@231lbs (lower weight due to lower back soreness)

Gonna be going for some PRs next week over Easter, hopefully get some proper videos, been trying to for ages but all I've got are some phone videos that I can't reformat  >:( very annoying but soon I'll finally have a decent camera to use


1431
Bios / Re: chezkenny
« on: April 17, 2011, 02:19:19 am »
crazy. it's like the videos are of two different people. how tall is he?

1432
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 15, 2011, 03:05:06 am »
Track

Dynamic warm-up

4x50-60m: 100% sprints (all-out)

4x20-30m: DL bounding

Pogos: 4x10-15

Gym

Deadlift: 3x8@210lbs, 1x8@253lbs

Chin-ups (wide-grip): 4x to fatigue (15,12,12,10) drop set to assisted chinups for last set

Row: 4x10@80lbs

DL Calf raise: 3x15-17 holding 88lbs




1433
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 13, 2011, 04:01:27 am »
Well we won our grading game by 25 pts, good result as we should get back into a decent division. Been about 5 months since we were in the competition last, feels like forever. Was pretty happy with my line: 8pts, 3-4 FG, 1-2ft, 1-1 3pt, couple of boards, couple of assists, steal and a sweet block that I directly attribute to my vert training!  ;D

Gym - upper body and squat

Reverse hyper: 2x12 bw

Squat: 4x8@231lbs

Bench: 3x8@205lbs

Chest fly: 3x8@88lbs

Incline bench: 3x10-12@100lbs

1434
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 11, 2011, 02:52:11 am »
Track

4x50m accelerations to 100%

4x6-8 single leg bounds

3x10 tuck jumps (trying to minimise ground time)

Gym

Pause bench press: 3x6(slow)@187lbs

Squat: 4x8@220lbs (good depth though)

Kept it light today (especially squat), still recovering a bit from a cold and my energy levels are way down...also I've got a grading game tomoro night for bball season, because my team sat out last season we have to re-qualify and it's a must-win game!!    :headbang:

1435
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 09, 2011, 02:08:07 am »
Had it rough over last week, first calf bruise then I got sick! Came down with a few cold-like symptoms so had a couple of days off to recover. Was kinda good though, had a chance to read up on some stuff on the site and think about how my trainings going in terms of progress etc. Might try some new things and see how they go. Anyway:

Track

Dynamic w/u

Accel sprints: 4x60m (100%)

Single-leg bounding: 4x8/leg

Tucks: 3x8

Depth jumps from 24'': 3x4

Gym

Squat: 2x10@253, 3x8@290lbs

Romanian DL: 3x10@143lbs

EDIT: I just remembered I didn't do tucks, had it written down but didn't end up doing them

1436
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 05, 2011, 01:14:54 am »
Gym (no track due to calf bruise)

5min stretching

glute activation - glute bridge 30sec hold x5

Bench: 4x6@187lbs

Squat: 2x8@253, 3x7-8@275lbs

Shoulder press: 3x8@33lb dumbell

Shoulder fly: 3x8@33lb dumbell

GHR: 3x6-8 holding 22lb

Lowered my squat weight a bit today to try and get form perfect. Not that it's terrible, but today I wanted to get 5 sets of 8 with feet perfect width apart, hips/knees parallel, not too low to avoid rounding back (that happens to me a lot), and really squeezing and lifting with the quads. I did this mainly because my lower back has been feeling a bit sore after squatting lately and I know it must be because there's a few flaws in my form. Gonna try and get a video up at some point so I can get a bit of critique from all the awesome squatters here  ;D

1437
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 04, 2011, 01:34:47 am »
Ouch, injury. Got a hard knee to my left calf playing ball yesterday. woke up and it's bruised, pretty much impossible to run, jump or squat down, so postponing today's training to tomoro or Wed to avoid risking anything. Is anything more frustrating than injury stopping you improving???

1438
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 01, 2011, 03:15:07 am »
Gym

Focused on quads today, hammys were a bit too sore

Squat: 5x8@231lbs

Leg Press: 4x10@484lbs

Calf raise holding 50lb weight: 2x20

Kept squat weight lighter today cos my right knee was feeling a bit sore. Did six test SVJs before starting, was able to touch rim pretty well every time, definitely getting more consistent in that regard.  :D

1439
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 30, 2011, 01:55:15 am »
Track/gym session

TRACK

Dynamic warmup focusing on hams

100% 60-70m sprints x 4

Tuck jumps: 3x8

Depth drop (38''): 4x4

GYM

Squat: 1x8@165lbs, 1x6@275lbs, 2x6@319lbs

 :personal-record: attempt! 1x5@340lbs--->failed lol, only got three out before my knee started to wobble a bit and I called it quits. Safety first!

Bench: 3x6 @187lbs

Double calf raise holding two 33lb weights: 3x15

1440
Introduce Yourself / Re: 'Sup
« on: March 28, 2011, 06:08:38 am »
 :welcome:

Get your squat up!- is my advice, increasing my weight in this lift has helped me improve a lot. Try and get to 1.5x bodyweight.
Also, because you're just starting again, a good idea (IMO) is to go out to the courts/track and spend 10-15mins once or twice a week just practicing your SVJ and 1 and 2foot RVJs. I found that when I decided to get back into it, my technique was gone and just getting out and practicing the entire jump - run-up, plant, arm swing - helps a lot. Look around the site for more advanced stuff like plyo workouts etc. for speed/reactivity.
Good luck!

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