Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - scoobychau

Pages: 1 ... 12 13 [14] 15 16 ... 56
196
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 03, 2017, 04:35:49 am »
170803 20 days Vacation over

Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.

my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.

I did have 1 quick jump session back in my high school.  and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened.  I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.


Now i am back home, with jet lag, is my 3rd day back.  Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...

Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase. 
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.

May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)

Just to make it better.. seems like i am not the one who is out of shape at this very moment:

and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba

197
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 26, 2017, 09:50:30 pm »
Video log for my first 2 jump session for Phase 3.
https://youtu.be/NodxsQJbv0Y
<a href="http://www.youtube.com/watch?v=NodxsQJbv0Y" target="_blank">http://www.youtube.com/watch?v=NodxsQJbv0Y</a>

198
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 25, 2017, 11:10:06 pm »
140626 Monday now and Still sore from last Friday
My good lord, was it because of last Friday explosive Light Squat morning session, or because of the last Friday lunch Jump to Rim session. 

it is probably because of the 3 weeks of no squat/jump..... (but i thought i deadlifted)

now my glute and hamstring (especially the Inner side) is so sore.
I decide to skip Monday Squat session... but i will still go jump at lunch.

I guess i should had massage / roll / stretch more over the weekend.
 :uhcomeon:
instead of dead rising 3 for hrs.

199
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 22, 2017, 11:28:50 pm »
170622 Week 1 Day4 in to Jump Phs 3, FAILed Strength PHS 3 and RESUME JUMPING NOW!

Pass 3 week note,  with the nagging knee issue, I had Stopped Squat and all Jump activity.  However I had replaced squat with deadlift. 
Further more,  it had been raining on and off non stop for over 2 weeks. Those Core workout and and eccentric piston squat had only happened twice or 3 times.

Lifting session had been limited to once or twice per week (instead of 3 times a weeks) due to laziness and dead rising 3 every night. 

However, with in the pass 2.5 weeks. I had introduced Sprinting 100m/200m  at moderate level with my girl.  Because she was preparing for a 800m race (which she got 2nd place last weekend, with GUN time being the same as First place, guess she is 0.5 sec behind).

So I can say Phs 3 of Strength building is a Miss.  Russian squat 3rd attempt is incomplete.  I did manage to increase my Deadlift from 325 to 335 4x4 easier.

So with the rain FAINLLY STOPPED after like 3 weeks today (Thursday) which is 4th day into my Jump Phs.   I decide to go resume jump training. 

I can tell my vert decreased... with 3 weeks no jump and limited strength training. 
With all worry aside, I moved myself into rim 3 going according to the 2017 plan.  Phs 3 rim 3!

To my surprise, I am able to get decent height with my whole wrist over the rim  (rim 3 being 2.96m).
So I did 5 stand stilll, 5 1 steps, 5 2 steps and a few full run up jump.
I think... i am very possible that i can dunk on rim 3 provided my knee remain healthy and i give more time and effort in skill development.

That night, My leg is very tired, i can feel the tendon and muscle.. is tired.. probably due to the CNS shocking?  I sleep at 1030pm and stopped myself turning on the video games.

170623 Resumed Squat Friday
Since yesterday Jump session had not much KNEE issue, and I had also skipped All lifting session this week.  I decided to go Squat this morning.  (after all, i can not except myself not going to gym for an whole week). 
Going easy..... I do not want any knee issue to come back.. I just share the rack with 2 buddies and squat light but explosive.  At the end I wrap up with 3x4 at 225lbs (2 45 plates).
I guess.... I failed increasing my strength in Phs 3 Strenght phs.... but now is Jump phs.... so  lets focus on lifting light but lifting fast, and JUMP more.

I should not jump everyday.... however... the knee issue happened in Jump phs 2 where i was jumping like 4  times a days... I Dunked on rim 2... but knee issue appeared and lead to my failing of strength phase 3..   I need to be caution.

ps. Mean while, utuber 40 yrs old Andy is on Bounce Kit week 7... and back to dunking now...   Bouncekit really worked out good for him.





FEELING UPDATE:
With my old age, soreness usually appear 48 hrs after training.   But it is weird that i felt my joint and muscle/tendon feeling sore and tired the night after my jump session, I can feel my leg is tired and being sore in bed at 1030pm.  With a longer than usual sleep, still able to go squat the next morning, but the joint/muscle/tendon soreness appear right after my squat session all the way till lunch...

I dont know if this is good or not.  Should be a good thing.


200
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 30, 2017, 11:19:10 pm »
Thanks LBSS for the heads up!

170531 Deadlift again.
Warm up toward working set
Set 1 325lbs x2 reps only fail on 3rd.
Set 2-4 305lbs x4

Trying to keep my butt low, i guess i should spend some time on the 305lbs. untill i can comfortably Dlifting it Explosively with my butt low!

btw, I will need to assist my girl to join a 800m event. Which will happen in little over 2 weeks.
we use to job for 30 min non stop once a week.
but seeing this 800m event and I will try to get her in the top 3 position.
just a 4 min run.  Will do 2 run per days.  and see how things go.

should not have affect my regular training.

201
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 28, 2017, 11:13:09 pm »
170529 Trying to increase deadlift
After warm up, I try to start my 4x4 at 325lbs
but only did 2.5 reps.
going back to 305lbs and did 4x4 easy

Tear skin on my left palm have close to no effect now, but when i look at my palm seems like some new skin is being rub away again even with the strap on. :uhhhfacepalm:

One more thing, It seems like my BUTT is not going down when i deadlift from rep 2 and on.  May be my body is trying to avoid knee band. 
I am not sure if deadlifting with hi butt is good or not.
the good - may be I am using more of my Glute for the lift
the bad - may be i am using more of my lower back...

either way, this deadlift exercise is making me sleepy at work... (also probably due to not enough sleep)
(i try to wake up at 630 to do some work before heading to gym at 7:45
Now i wonder if i will do my core/plank stuff at lunch...

exhausted.

202
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 26, 2017, 03:27:47 am »
170526 Dear Lift Continue
Tear Skin on the Left Hand seems to got better, and with the help of strap. at least I can pull with out pain now.
Going back to 305lbs amd did 4 x 4 again,  Sometime it get hard, but mostly it is quite easy.
if i do not Drop the weight completely and reset, lift seems to be easier as it bounce off the floor slightly.

Consider it a nice session as Last time i was not even able to lift many rep at 305lbs.
I got real hungry at lunch also.. so there is No lunch session today.


170525 Upper/Core Continue
I am not sure how to post Link pic from instantgram:
Here is my first attempt to do single leg Eccentric Piston (and i go down in about 1 sec only), my knee start clicking.. and some time i fall backward.
more about this exercise, when i go down, i seem to have a hard time balancing myself, and when I elevated my Heel, it seem that i can balance better.
I am not sure if this is correct.. it is obvious that with my heel up, i am not as stable, but at least i am not falling back... (flexibility issue?)
going down with 2-3 sec will be... very tough for me.. but i will give it a try next time.
I do Right then Left  for 10 reps  for 3 sets.


The Hamstring Bridge is fine, 45 sec is not hard at all, may be will increase to 1 min and see how things go.


203
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 23, 2017, 09:32:40 pm »
170524 deadlift 4x4 is also having issue
Yesterday sudden plank attack along with push up and reverse push up is causing my body to be tired.

Also the torn skin on my palm is affecting my grip. Using the strap helps a little but the weight seems to be pulling my wrist... Also to avoid my skin rubbing, I tend to use my finger instead of my whole grip.

With that much excuse...after warmup
I did 2 reps at 305lbs
Set of 3 at 285lbs
2 set of 4 at 275lbs

P.s.

Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.

thanks for this suggestion!

204
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 23, 2017, 03:05:27 am »
170523 Tuesday of this week... I decided not to jump...for now
So beside dropping squat... for Knee saving...
I decided not to jump for a bit.

So what can i do for my lunch session?
I went to my usual lunch basket court.

did the following.
- Chair reverse push up x15
- Front Plank 1.5 min
- Side Plank for each side 1.5 min
- Push up/elevated push up x 20
- Wall Sit 1.5min

205
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 22, 2017, 08:44:30 am »
170522.. Deadlift continue.

Jumping activity stopped.
Deadlift at 305lbs 4x4
And ripped some deadskin off my palm.

Got to use strap in the next session.

206
Strength, Power, Reactivity, & Speed Discussion / Re: NO SHxt... If you Cant Squat suddenly... Can u Just Deadlift?
« on: May 18, 2017, 11:37:55 pm »
I take Glucosamine Supplements and form roll now days

and started icing extensively after exercise and have a 15 min infra light session before sleep daily.

Not going well.
i think... i am jumping too much.

i mean.. I had been doing this for the pass 8 or 9 years.... and my knee were fine... untill now.

Many bro here was telling me how lucky I am.. as i am jumping on concrete floor.

I guess.. now.. is the time.. to take a break.

I was wondering i can can.... preform Box jump.. since it will take away the Landing impact.

but after jumping a few times.. i think.. much of the LOAD happen during the Pre Jump Loading phase....
with that in mind,  Jumping should be prohibited (regardless of the landing)

now.. i need to stop myself from jumping.

207
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 18, 2017, 08:49:01 pm »
170519 Quiting Russian Squat 3rd cycle
Due to knee issue. Saying good bye to Russian Squat.
Moving on to deadlift for this strength phase 3 for 2017.
275lbs 4x4

(Could notnlift 325lbs for some reason)

This is from Yesterday:
0 Dunk in 30 min jump session.
Knee issue is making me jumping with less than 100% effort. ( the speed is just not there)
the camera angle trick is...a disgrace.  nothing to be proud of.
<a href="http://www.youtube.com/watch?v=idQhb_KWM7A" target="_blank">http://www.youtube.com/watch?v=idQhb_KWM7A</a>

208
Strength, Power, Reactivity, & Speed Discussion / NO SHxt... If you Cant Squat suddenly... Can u Just Deadlift?
« on: May 18, 2017, 05:50:19 am »
Knee alert...  patella tentar yadu yady ya.. it is call i believe.

It is affecting my squat.. as well as my jump..

i can still jump... with a bit more rest in between reps.  but squatting had becomes pain in the ass with dull pain..

It affected me so much, that.. i can only squat 340lbs a few reps.. (just months ago i was doing 385 3x3 easily)

I guess. i need to REST my knee.... (it is currently my strength Phase anyway)

What would you guys says, If just replace all my squat with Deadlift?
(i mean i could be doing RUSSIAN squat program with deadlift with different set of Weight of cause... or i can just go do some deadlift 5x5  monday wednesday friday)

I consider Deadlift less demanding on my knee..(may be more demanding on my lower back... if i am not careful)

209
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 17, 2017, 03:05:11 am »
170517 Finally I failed in the Russian Squat Program

Looking at my history with the Russian, I squatted 385 3x3  and nailed a PR at 425lbs  with 405lbs being a stable squat.

Recently, my knee is giving me constant nagging dull pain... make my squat feeling sore  even at the warm up with just the bar toward working set....

I still manage to do 340lbs 6x2 and 6x3... but today is W2 D1 requesting 6X4.

ANd on my FIRST set,  I failed at rep 2.

The end. 

I dont know if it is because of the pressure from work, or that less then perfect sleep that i am having... or because I am jumping too much with the patella watever Knee issue.

I am thinking, may be i should Reduce my Russian Squat 1rm stat, ( i obviously can no longer squat 425l;bs 1rm now) 
or may be i should just GIVE UP round 3 of Russian Squat program, and try to replace it with Deadlift.  (as it is less demanding on my knee)

I still went for a Lunch Jump session at Rim 2 today, and sadly i could not make ANY dunk.  A few close one, but ... zip, nill, zero....completed dunk.

I use to think i can Master rim 2.. before i start Russian.. (fail)
I use to think that during the first 3 week of Russian, i can still make time for jump/dunk training  (true, but now.. my knee is not going well)

may be... i should STOP all KNEE activated exercise.... ie, jump and squat.

Replace it with. Deadlift, Jogging, upperbody circuit....

I dont know... feeling moody.. recently....

weak mind, indeed.

A video from last week, when I was struggling with 6x2 340lbs
<a href="http://www.youtube.com/watch?v=QHbpFtMbjvI" target="_blank">http://www.youtube.com/watch?v=QHbpFtMbjvI</a>

210
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 08, 2017, 03:52:08 am »
170508 Visiting Russian Squat for the 3rd time this year
 :ibsquatting:
I set the 1 Rep Max at 425 lbs. And today is my First day of week 6.
Warming up good, and started to do 6x2 of 340lbs.
And Bang, i am already Slowing down on the 2nd rep. W T F is going on.
Set 2, still slow down on the 2nd rep. and same go for 3rd and 4th.

I am Farked. Week 1 to 3 is suppose to be Pcs of Cake with just Volume work...

Is it because my current 1RM is not 425lbs (which is the last record for 2nd Russian Visit)...
I don't know... I continue to do my thing and march on...

and luckily at the last set,  I go down with a slightly faster speed with control and lifted it up good for both reps.

My knee is still sore, from jumping. and it sure does affect my squat...
I am not resting my knee enough... and the Infra heat light is not doing wonder.


For lunch, I went for a dunk/jump session at rim 2, with out knee wrap (forgot to bring it with me)
and after 40 min of self lobing, i finally landed 1 dunk. ( i rest 1 min per jump). 
I think with in that 1 hrs session, i did about 30 jumps at the rim.

I should have ice my knee right after i got back to the office, but i have a pile of work to do and did not have time to do that.

need to pamper my knee...  otherwise. i am coming to the end of my journey soon.

<a href="http://www.youtube.com/watch?v=f_qKZq9Qr4Y" target="_blank">http://www.youtube.com/watch?v=f_qKZq9Qr4Y</a>

Pages: 1 ... 12 13 [14] 15 16 ... 56