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Messages - vag

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2041
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 05, 2015, 06:51:06 am »
4 August 2015

Bodyweight@session : ?
Soreness : lower back, chest, lats, calves
Injuries/aches : none

Went to the park. Same story with 2 days ago.
Jogged a relaxed mile (~11 mins ). Then did some jumps, again SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.
Legs are beat. They need rest. But rest is here, got a couple more sessions before i leave for summer holidays.

2042
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 05, 2015, 06:45:10 am »
I'll try to summarize the story:
KF got to over 40'' SVJ at his peak, you gotta adore his modesty. This 39'' is the highest he has on vertec so this is the one he claims, because it is more legit. But he also has some double hand dunks off SVJ where the rim was around 2-3'' below wrist, with a double hand reach. My estimate was 42-ish. He was  low 180BW and 440 squat at the time. Then he wanted to chase a big squat. He got big ( >210 ), also got very strong ( got 475 a few times, 455 was an easy repeatable weight, he was lifting 455 every single day for a long time ). He didn't jump a lot at the time as he felt he was too heavy to absorb the 40'' landings safely. Now he is somewhere in the middle of the above two states, he leaned down to ~190 , lost some strength too of course. Still able to 440 whenever he wants, he just doesn't do often to save the fatigue of the next days.

2043
Nature, Wilderness, Hiking, Travel, and Misc Outdoorsy stuff / Re: Random landscape of the day
« on: August 05, 2015, 06:34:34 am »
Was reading about this earlier, that photo is majestic!

2044
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 04, 2015, 06:32:57 am »
3 August 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5
0@67,5
1@65kg, ties  :personal-record:
3@60kg , 3RM  :personal-record:
0@70kg
-Decided to attempt a double on 60kg after the heavy singles. To my surprise i got a triple.
Then i psyched up for the 70kg huge 1RM PR. Was very very close. But not there.

DEADLIFT:
5@50kg
4@70kg
3@90kg
2@110kg
1@130kg
5@90kg
5@90kg
-Felt something in my left arm during the 130kg so played it safe and didn't go for PR.

BENCH PRESS:
10@50kg
9@50kg ( +1 rep )
8@50kg
Drop-set: 14@40kg
-Nice. Embarrassingly weak but nice. It will go up, i know.

DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total = 22 reps  ( +1 rep ) ,  :personal-record:
Drop-set: Lat-Pulldown: 11@150lbs
-Lost the first set PR of last time but got the total reps PR. Looks like a tug of war.

STANDING PAUSED CALF RAISE MACHINE ( 1:1:5 ):
8@BW+80kg
8@BW+80kg
8@BW+80kg
8@BW+80kg
-Exhausting but awesome.

2045
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 04, 2015, 06:23:38 am »
Quote from: LBSS on August 03, 2015, 12:16:04 pm
my buddy who's in from out of town is gonna come work out with me this weekend. he is flaky and always late, but if the gym is open on saturday the way it was today i'll try to get him down there when the court is open. and he can throw me lobs.

I'm hyped about this already! It may happen! Make sure you amp your CNS, a couple extra coffees and a redbull do the trick for me.

2046
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 03, 2015, 06:02:54 am »
Thanks!

2 August 2015

Bodyweight@session : ?
Soreness : sore quads, hamstrings, glutes, calves
Injuries/aches : none


Went to the park. Jogged a mile, relaxed, didn't even time it.
Then tried some jumps, SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.

2047
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 03, 2015, 05:54:50 am »
Ok, makes perfect sense now. Our bball palming ability seems similar, so is our max height currently, so in my experience we are 2'' away, 1,5'' for a perfect timing attempt. If you get to 10'8''-9'' without the ball you can get to 10'7'' with the bball, ( no arm swing ), which is enough.

2048
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 02, 2015, 09:40:01 am »
Getting PR jumps / clean dunks with a soccer ball in hands is awesome! Can you palm it so well that you can do a full arm swing with it in your hand? I lose a couple of inches when i have to hold the ball because of the limited armswing.
Do you have any hopes of palming a basketball? Soccer ball ain't that far off bball. If you pick one with very good traction and only use it indoors you might have a good chance of dunking it already. Or just try, even when you lay it in or back rim it or even get stuffed, my experience is that it is a huge motivation boost, makes you push with all you got to get that last inch when you realize how close you are.

2049
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 02, 2015, 09:04:56 am »
Updated the final results in my original post of the [HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE :

Quote from: vag on March 09, 2015, 05:17:53 am

RESULTS ( 20 weeks ):

BW : ~87kg ----> ~84kg ( average wet weight at session )

HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )

SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )

RDL : 3x8@85kg ---> 8-8-7@90-95-100kg

BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg

PULLUPS : 7-5-4 ---> 8-7-6 ( PR )

DB ROW : 12-10-8@30kg ---> 10-10-10@36kg

UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg

And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''

Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!


2050
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 01, 2015, 03:25:17 pm »
Maybe the hips don't feel recruited but they actually are. What we feel is not what happens.
But try this ( if you haven't, which i am sure you have ): go jumping and focus on forcing it. After the plant and when putting power to jump think hard and try to feel and push your hips and glutes and hamstrings to explode you up. Might work, i found recently i was inhibiting my quad strength in the jump, i think as a result of my 8 month quad strain a couple of years back . I still haven't switched to auto, i do have to actively think "don't hold back, make them fire with all they got", but it works.

1 August 2015

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
3@90kg
2@100kg
1@110kg
MEBM : 25@60kg , diesel
-Never saw the 110kg coming. Was true 1RM, stuck in the half squat rising for 1-2 seconds.
25 reps for the MEBM is PR i think. Felt like a century. Squatting over 20 reps distorts time, i am telling you!

SEATED DB ARNOLD PRESSES
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand

NEUTRAL GRIP CHINUPS:
8@BW
7@BW
6@BW
Drop set : CG lat pulldown 12@150lbs

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg

2051
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 31, 2015, 04:16:23 pm »
It could be the other way around. My HPC is not that low, it is around 60-70% of my squat 1RM. Your HPC is ~20kg heavier than mine but your full squat and deadlift are ~40kg heavier than mine. Also my half squat numbers are rather normal compared to my full squat. Ok, maybe a 10% better than expected but that is all. So maybe it is your half squat that is very weak compared to your other lifts. It may be muscular recruitment ( quad vs hip dominant ), it may be structural ( limb lengths, body metrics etc ), it may be whatever.

2052
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 31, 2015, 06:54:38 am »
30 July 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5kg
0@67,5kg
0@67,5kg
-Failed the PR attempts. First one was close, the others not.

HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@140kg
-No go, quads were very stressed at reversal. Had to play it safe and cancel the top set.

UPRIGHT BB ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Great.

Then i gym was closing so I had to complete the workout at home with my 10kg DBs.

BICEPS BB CURL:
BICEPS DB CURL:
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
-10kg is to light so did slow negatives, like 1:1:2. Nice.

TRICEPS PUSHDOWN:
TRICEPS DB EXTENSIONS:
10@10kg each hand
10@10kg each hand
10@10kg each hand
10@10kg each hand
-That was extremely hard, limited ROM at last reps in all sets.

2053
Pics, Videos, & Links / Re: beast
« on: July 29, 2015, 04:44:49 am »
^^^
lol, awesome.

Typical triple-jumper body , 5'10'' / 210lbs:





2054
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 29, 2015, 04:42:10 am »
Quote from: Raptor on July 28, 2015, 04:33:38 pm
BTW... you do jumps after running one mile? Are you nuts?

A mile ain't that bad though, if it is not all out like last night. It warms you up pretty well, a 10 minutes mile is a quick jog.
My 'full ordinary' sequence is a fast but not all out mile ( 7-8 RPE, 9-10 minutes ) , 10-15 tempos 80-100m @70% and then the jumps.
And i am able to progress the jumps with that sequence. But yeah, a good dynamic warmup and then just the jumps serves the jumps better, no doubt.

2055
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 28, 2015, 03:49:35 pm »
28 July 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 8m flat ,  :personal-record:  :personal-record: :personal-record: , destroys previous PR by 30 seconds
Average speed : ~12 kmh
Pace : ~5m / km
-Awesomeness!!! Was a hard run though, i'd say 9-9,5 RPE

TODDDAY METHOD JUMPS:
SVJ :  max 26''
Dropstep : max 29,5''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 29''
3-steps DLRVJ : max 30
-Don't know if it was the extreme heat or the hard run but those wouldn't work.

That was the 7th out of the last 8 workouts ( and 4th consecutive )  that i got to use the  :personal-record: icon.
Forgive the arrogance but...

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