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2206
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 31, 2015, 05:03:35 am »
30 March 2015

Bodyweight@session : ~86kg
Soreness : very sore hamstrings, sore quads, glutes, calves, lower back. runs and jumps after a while destroyed me as expected.
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #10 , ( Week #4 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
2@50kg
0@60kg
1@60kg
0@65kg
-Made the [lower dip/double pull] adjustments. Felt like i can finally go heavier when i get used to it.

RDL:
-Once again cancelled, precaution FTW. Hamstrings were toasted anyway.

BB LUNGE:
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
-Very good.

BENCH PRESS:
10@60kg ( -1 rep ) 
7@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 22 reps , ( -3 reps ) 
-Not bad at all for new weight.

DEAD HANG PULLUPS:
8@BW ( +1 rep ) 
6@BW
5@BW
Total = 19 reps ( +1 rep ) 
-Nice.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg ( +2 reps ) 
25@BW+50kg ( +2 reps ) 
-Nice.

2207
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 30, 2015, 08:09:40 am »
<a href="http://www.youtube.com/watch?v=NOGzOJ2Lc7I" target="_blank">http://www.youtube.com/watch?v=NOGzOJ2Lc7I</a>



Yes, yes, 6'11'' / 9'6'' reach, but still...

2208
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 30, 2015, 06:00:09 am »
Yeah, we are talking about the same thing and that first rep of your video is exactly how i picture a perfectly executed HPC.
The missing link was that first pull between dip and jump. I would try to jump from the dip position. So i was actually doing a mid-high clean hybrid.
And that could also explain why I find 50-60kg challenging while a few years ago that i was much weaker overall, i was doing 65kg triples and 70kg singles.
It is weird that i eliminated that first pull from my HPC, also that I totally forgot about it, although that is how i was taught it.
Let's see what happens today! Thanks once again!

2209
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 30, 2015, 04:54:49 am »
Uh-oh! Are there two pulls in a hang power clean? I thought it is just one. You RDL till bar is in the mid thigh area and you jump. Or are you referring to the second pull like it was a full clean, so the second full clean pull is the first hang clean pull?
Anyways, you are probably right no matter the pull count. I think that trying to fix the too low jumping position that i had ( which was just above knee ) i went overboard and now it is higher than it should be. I was watching my vids the other day and  i was thinking just what you said, the start looks more like a snatch. I will try to find the golden mean.


29 March 2015

Bodyweight@session : ???
Soreness : quads , hamstring, glutes, calves, shoulders, lats.
Injuries/aches : none

It finally stopped raining so...

RUNS & JUMPS SESSION :

2.5 KM RUN :
Time : 17:30
Average speed : ~8.5 kmh
Pace : ~7mins / km
Nice. Ultra relaxed. Can't even call it medium effort. Average speed kinda good for that effort.
Gonna be adding 500m every week. That will have me at 5km ( target ) in about a month. 30mins ( 10kmh ) on medium effort is the initial time target.

TODDDAY METHOD JUMPS:
SVJs :  steady 26'' , good
Dropstep : steady 28'', mediocre
1-step DLRVJ : average 29'', max 30'' , good
2-step : average 28'' , max 29'' , bad
-Again, I can't deal with the speed gathered from 2 accelerating steps. How pathetic is that?
Overall it was rather ok though, given that i haven't jumped at all the last two weeks.

2210
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 29, 2015, 01:00:36 pm »
28 March 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : back, 99%, probably 100% and just a mental fear still there.


[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #9 ( Week #3 )

HANG POWER CLEAN

5++5@20kg ( muscle clean++high pulls )
5@20kg
3@30kg
3@40kg
2@50kg
-50kg felt challenging. Stopped. No rush.

FRONT SQUAT:
5@20kg
5@40kg
3@60kg
-Ah, it was the front squats that injured me. Felt the same pain/pull/strain at the exact same spot.
Ok, this is the third time that i try to get into front squatting and i have to stop for various discomfort problems.
I think it is the last one, they are not my thing. I am replacing them with half squats.

HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg ( +2,5 kg )
1@100kg ( +5 kg )
1@100kg ( +5 kg )
1@100kg ( +2,5 kg )
1@105kg ( +2,5 kg )
MEBM:
15@65kg ( -5 reps )
-Ridiculous. 6 singles at 100kg are much easier and comfortable than a front squat triple at 60kg.
Stopped MEBM at 15 reps, was afraid of taxing the back again after the slight discomfort during fronts.
Overall awesome.

BB OHP:
11@37,5kg ( +1rep )
7@37,5kg ( +1rep )
4@37,5kg
Total = 22 reps ( +2reps )
-Better. But still weak.

BENT OVER DB ROW:
12 each hand @ 32kg ( +2 reps )
10 each hand @ 32kg
10 each hand @ 32kg ( +1 rep )
Total =  32 reps  ( +3 reps )
-Very strong here.

SEATED PAUSED CALF RAISE:
15@40kg ( +5 kg )
15@40kg ( +5 kg )
15@40kg ( +5 kg )
-Very strong here too.

2211
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 27, 2015, 03:08:58 pm »
Sequence shown is:
-pull initiation
-toes off
- max height
-heels touchdown
-final catch position (deepest point )

Don't know about arms. Trying to synchronize their engaging with triple extention.
It's like dip, jump, pull with arms, catch. Is that wrong? How can you tell you are using too much arms, is there a cue?
Thanks for the help once again!

2212
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 27, 2015, 04:37:47 am »
26 March 2015

Bodyweight@session : ~86,25kg
Soreness : quads a bit, leg press works, word!
Injuries/aches : back ~95%

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #8 ( Week #3 )

HANG POWER CLEAN:
10@20kg ( 5 muscle cleans + 5 high pulls )
5@20kg
3@30kg
3@40kg
3@50kg
-Good, 50kg triple was smooth. No back stress.

RDL:
Postponed by AELSkwad.

BB LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Surprisingly easy. No back stress here either.

UPRIGHT BB ROW:
12@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
7@35kg ( +2,5 kg ) , ( -1 rep )
Total = 28 reps( -2 reps )
-Very good.

BICEPS BB CURL:
13@25kg ( +1 rep )
11@25kg ( +2 reps )
9@25kg ( +2 reps )
Total = 33 reps ( +5 reps )
-Big progress.

TRICEPS PUSHDOWN:
15@100lbs ( +10 lbs )
14@100lbs ( +10 lbs ) , ( +1 rep )
12@100lbs ( +10 lbs )
Total = 41 reps ( +1 rep )
-Awesomeness.

WEIGHED CRUNCHES MACHINE:
15@80lbs
15@80lbs

CAPTAINS CHAIR LEG RAISE: ( what a name! )
15
15
-Legs straight, raise to horizontal. Very hard!

2213
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 26, 2015, 04:56:02 am »
Nutrition update:
Kcal balance is perfect now. But composition is not. Fat is too high, 40-45% on workout days, 50-55% on 'off' days. Protein is rather low too, around 100g on off days and around 150g on workout days. Need to fix both. Easy, eliminate fats from lunch, replace them with protein snacks.
I'm on it.

2214
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 25, 2015, 12:29:57 pm »
Quote from: LBSS on March 24, 2015, 08:21:36 am
looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.

Agreed. Kellyb that is a big fan of achieving depth discusses the same thing, if you can't avoid lower back rounding, just don't go deeper : http://www.higher-faster-sports.com/squatdepth.html
Given that chance, I was thinking of bringing back my half-squats, i always reach explosive 300-ish lbs halfs within a month of training, while i have to bust my ass for 2-3 months to get to a grinding 250lbs full one. Not dumping the full squats, but after 2-3 years of prioritizing them, maybe i should just accept that it ain't my thing, i reached my 31SVJ/35RVJ peak with halves as the primary weapon anyway...


24 March 2015

Bodyweight@session : ~85,5kg ,  :highfive:
Soreness : none
Injuries/aches : back at 95% or so.

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #7 , ( Week #3 )

HANG POWER CLEAN:
HIGH BAR FULL SQUAT:MSEM :
Back felt good for some light work / testing , but i decided to play it ultra-safe, AELSkwad FTW!

LEG PRESS:
10@200lbs
10@250lbs
10@300lbs
10@350lbs
10@400lbs
10@450lbs
-I... I actually liked them. Great stimulus for the legs, perfect safety. Why do we hate it again?

BENCH PRESS:
11@57,5kg ( +1 rep ) 
8@57,5kg ( +1 rep ) 
6@57,5kg
Total = 25 reps , ( +2 reps ) 
-Got the 25 reps limit in just 2 sessions, great!

DEAD HANG PULLUPS:
7@BW
6@BW ( +1 rep ) 
5@BW ( +1 rep ) 
Total = 18 reps ( +2 reps ) 
-Progress! Almost got a PR-tie 8th one at the first set but couldn't 'lock' it.

STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg ( +2 reps ) 
23@BW+50kg ( +1 rep ) 
-Nice, catching up.

2215
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 24, 2015, 05:17:06 am »
Injury update : over 90% today,  :wowthatwasnutswtf:

Nutrition update : it is going good, didn't miss a single day, worse performance was -150 on a deficit day. Still tweaking it, gotta lessen lunch cabs.

And some screenshots from Saturday:

Trying to fix the butt wink:


Form at 3RM front squat@75kg:


HPC 40kg:


HPC 50kg:


HPC 60kg:


2216
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 23, 2015, 02:47:30 pm »
45-60 mins of static stretching p-chain.
Steady improvement, ~80% now, happy.

2217
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 23, 2015, 05:37:13 am »
21 March 2015

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none


[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #6 ( Week #2 )

MUSCLE POWER CLEAN++HANG HIGH PULL:
5++5@20kg
3++3@25kg
3++3@30kg

HANG POWER CLEAN:
3@30kg
2@40kg
1@50kg
1@60kg ( recent PR )
-Very good.

FRONT SQUAT:
5@20kg
5@40kg
3@60kg
3@75kg , relative strength all time  :personal-record: ( i have done 3@77.5 but i weighted ~90kg then ).
10@50kg
-Very good here too.

BB OHP:
10@37,5kg ( +2,5 kg ) , ( -2 reps )
6@37,5kg ( +2,5 kg ) , ( -2 reps )
4@37,5kg ( +2,5 kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Very hard. Should have been expected, adding 2,5kg to 35kg is 7% increase.

BENT OVER DB ROW:
10 each hand @ 32kg ( +2 kg ) , ( -2 reps )
10 each hand @ 32kg ( +2 kg )
9  each hand @ 32kg ( +2 kg ) , ( +1 rep )
Total =  29 reps  ( -1 reps )
-Very good.

SEATED PAUSED CALF RAISE:
15@35kg ( +5 kg )
15@35kg ( +5 kg )
15@35kg ( +5 kg )
-Very strong here.

Great gym day. And then , as i was driving back home, back starts hurting. By the time i was there it was clear, a left lower back strain , FFFFUUUUUU  :ffffffuuuuuu:  :raging:
Tried to find where it happened, my main suspect is after the BORs, when i was putting back the 32kg DB to the DB rack, i had to twist and bend to do it.
Was pretty bad Saturday, much pain on each contraction, having trouble to keep an upright posture or walk without limping. Much better Sunday. Much much better today ( Monday ), like 70% or so. Keeping on with NSAIDs and stretches though.
Gotta be thankful that it is not worse, but still hate it coz i can't workout now, i had very good momentum.

2218
Article & Video Discussion / Re: I Jump 2 hours per days, That's why I Jump high..
« on: March 23, 2015, 05:11:41 am »
Also don't forget to do calf raises ( AUT's secret to success ) , and also a lot of static stretching ( Ziani's secret ).

:ffffffuuuuuu:

Scooby, you are too many years in this thing to be carried away from such BS. Kilganon is a freak of nature, even if he used pizza+milkshake+playstation for vertical jump training, he would still be out-jumping most of us. Not underestimating his work, he has worked his ass off to improve his dunking skills, but his hops come from sweet mother nature.
Check his videos, at 16 years old he was already throwing tomahawks at 10'.
Also, go to a court, spot a few kids. They run and jump day after day for hours. Why can't they dunk?
Finally, about having dead sore legs as an indicator for progress, hm, how about marathons? They sure kill the legs, will they help us jump higher?

I highly respect all those amazing dunkers, but when they give such advice it is outraging. To me they are disrespecting nature for not acknowledging the gift, they are also underestimating our intelligence: are we so dump that we could just go out and jump and get the results but instead we choose to spend hours of pain under the heavy iron?

TLDR version : Kilganon's advice is scientifically illiterate.

2219
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 23, 2015, 04:50:57 am »
Have you got any times? What is 'slow' and 'fast' 3.4 mi? or do you just go by feel for now?

2220
News, Announcements, & Suggestions / Re: Should I migrate the forum to NodeBB?
« on: March 23, 2015, 04:49:04 am »
Go for it! Worst case scenario = it fails, we re-migrate back in here and just possibly lose the migrating-period data, right?

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