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<a href="http://www.youtube.com/watch?v=O2DKfC8zDVs" target="_blank">http://www.youtube.com/watch?v=O2DKfC8zDVs</a>
Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.
Down here ill be posting/updating my PRs / milestones:
May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010 : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.
I'm coordinated like a muthafugging cannonball.
Tuesday 12/21/2010:
-Warmup
-4x10 yard sprints. (guaranteed more than 10 actually, I always overestimate 10)
-Double leg bounds: 5x5
-Tuck Jumps: 4x10
-Pogo hops: 4x5
-Jumps (see info)
-Squats: 200x3x5
-GHR: 1x7, 2x6
-BB Calf raise: 155x4x10
-Cooldown
-Stretch + PWO
After my warmup I looked out at some kids playing ball. Haven't ever really bothered much with vertical jump. (Probably because a little over year ago I could barely touch the net.) Decided to see how hight I could get, but I had no vertec so this is just an estimate. Got a few steps into the jump, got up... and I touched the rim. First time ever. Some refs for a basketball game that was gonna start on in the main courts walked by so I asked them how high the rim was. The one I was using gets tweaked around quite a bit but they both agreed it look like it was right around 10'. Went to a measure. Pretty certain I haven't taken an accurate reach or height measurement in a while. In shoes I measure at just under 6'. Reach is about 7'5". If the rim was actually 10' then that puts my vert at 31" today.WOOT. Not gonna claim anything until I get it measured accurately, but I'm pretty sure that's a PR regardless of the exact height of the rim.
Not much to say about the rest. Depending on whether or not the gym is open New Year's eve, I may have to condense this week's workouts. Oh well. For now I'm just happy about touching rim for the first time.
adarq: felt good after that session, didn't feel anything next day.
12-21-10
warmed up ankle
squat: 135x5 185x3 225x1 250x5 250x5 255x5 260x5 (video)<a href="http://www.youtube.com/watch?v=ktCF2Jcldew" target="_blank">http://www.youtube.com/watch?v=ktCF2Jcldew</a>
barely noticed ankle on a few reps on squat, even less than last two squat sessions
a few sets with resistance band moving ankle up/down/left/right
human flag attempts 3x5- these have gotten way better, will prob put up a vid of attempts next week
core
------------------------------------------------------------------------------------------------------------------------------------------------------------------
upper body is something like this right now:
Day 1: chest/triceps
db flat bench 3x6-10
db incline bench 3x6-10
db flat flys 3x8-10
db incline flys 3x8-10
weighted dips 3x8-10
tricep isolation 3x8-10, superset sometimes
rotator cuff prehab 1x15
Day 2: back/biceps
weighted pullups or bw 3 sets to failure (at least 5 reps each set if weighted)
bent over rows barbell 3x6-10
seated cable row close grip 3x8-10
rear delts lying on flat bench with db's 3x8-10 superset with face pulls 3x8-10
external rotation 3x10
bicep isolation 3x8-10, superset sometimes
Day 3: rest
Day 4: chest (had to add in another day-weakest part)
6 sets of cable crossovers 2 sets low, high, middle settings- 8-10 reps
4x8-10 Hammer machine chest press
Day 5: shoulders
overhead press 4x6-8
rear delts on incline bench (sitting in bench backwards) with db's 3x8-10
db lateral raises 3x8-10
db front raises 3x8-10
rotator cuff prehab 3x10-12
Day 6: rest
Day 7: rest
core is on various days
ADARQ -
AE looks awesome, almost bought it a while back, but ended up not... just got busy.
I love Sony Vegas... not sure what you shoot your vids with but I'm looking at a new sony DSLR they are pretty sweet, but the canons also look good. I'm new to most of this stuff.
21 Dec 2010
Was kinda sick , no gym.
- 30 mins leg drain. Shit feels good!
- Various bball palming drills ( iso bball palming variations) during the drain.
- My usual lower body stretch routine.
WTF ? ? ? ? ? ? BEAST
sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.
pc
Thanks a lot Andrew!!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
Can't believe you hit 345@155 though , mind blowing!!!40 is just around the corner for you!
Did nothing this weekend except some walking, rolling and stretching. And secksing. Hip feels fine and ready to try more squatting but I got up this morning and my god damn motherfucking right ankle hurt. Has been off and on all day, when I twist on it or step on it in certain ways. Nothing too serious but what the fuck? I can't think of anything that would cause it to spontaneously start hurting again. Plus the pain is behind the ankle bone, on the outside, rather than in front of the bone (where the sprains were focused). I repeat: What. The. Fuck.
Gonna go work out today, try to get some footage of squats and jumps and insh'allah not fuck myself up any worse. Gah.
the ankle will be fine, insh'allah.
maybe it's just the cold weather? ur gettin` old tho, like me, shit like that just kicks in mang.. remember, pain is just weakness leaving the body! or some lame quote like that.
lolol
secksing ftw.
Yup. I get some good cardio in that way.
Ankle is feeling fine again today.
Last night, went to do a modified power workout, basically thinking to do all the jumps as prescribed but then just do 3x5 squats, super light, to mess with form and see what's what. But on the second ME RVJ hip was just protesting too much. Legs were out of the question. So I did dips and pull ups and stretched and called it a night.
On the plus side, the two jumps I had were 31 or so and the run-ups felt way better than they had.
can lance or someone teach me how to do a proper RDL? dun think adarq does them..
i tried to emphasise my hip extension, tried to do every rep explosively. but during the actual workout, when i lowered the weight, while i read that im supposed to feel a stretch in my hams before going up, i always feel my lower back first. each rep was below the knee.
was consciously getting my hip back, like a box squat, but still, the back felt it first.
of cos, today, a day after the workout, my hams are sore, but would like to know how to do a proper RDL.
I'm 29 now, and training is a bit intermittent with work and traveling, but after another year we hope to be in one place for a while longer.
I follow your vids... and like watching your progression, but I'm also interested in video work.
I just got Sony Vegas Pro and snagged a new Sony a33 camera, trying to decide on that or a CAnon 60d.
I think you are an after affects fan... thinking about dipping in but I love Sony Vegas for kicking out quick vids, the production assistant with that program is a huge time saver.
Do you think AE is any good for getting vids out quick?
Adarq - I'm guessing you've been on the online scene for a while.
He was sent a letter detailing that nike would sponsore him..The letter asked him to not do it because of the sweat shops and child labor that nike(and many other companies) use to make their product....he went and signed anyway
he got divorced
those are the only faults i have on him..I love the guy(no homo) he the best
