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150620 Week 3 of jump manual
I did the Core exercise less than 12 hrs ago... and today lifting session is poor. (not sure if it is because of the core exercise)
the 4 set of front left right plank for 1min20 sec, along with 5 set of leg raise.

Squat Rack start of busy....
Calf and leg press warm up on  Leg press machine
270 x8
3203 x8  slow x11, slow x 12
300 x11
280 x10

Squat
135 x3
225 x3
295 x3 working set but feel too heavy  (must be the Leg press i did ...warm up? my ass)
275 1x5 such a bad day, not explosive, just steady
245x5
225x12

seated leg curl
65 2x8 not full range
55 x8 same tough
55 x4.5 slow  x3.5 slow
45 1x7.5  FAST and painful
35 1x8.5

Deadlift
295 x5 steady but not explosive
275 x4  (such a bad day) x8 (with focus)
Try to to Slow rep x1 with ccave in back
225 x1 slow

Inplace Lunges
50 lbs

Hang Clean
175  Fail
155 1x5 2x6

The court is close, i had not pratice jumping for 1 month...



150624 Week 4 of Jump manual Plyo day
I got myself a Inversion boot from china.  So much cheaper compare to Amazon.  Before my plyo session, I attempt to hang myself... for the first time, still very scared.. so i just hanged for like 20 sec.. with my 3 yrs old watching me on the side.
After 1 hour of plyometric exercise...I try to wrap it up with more inversion hanging.. and end up not able to kick my leg up.

Weak core strength may be?  Not too sure.

PS. for the pass 3 or 4 session.. my 3 yrs old is partnering with me during plyometric session.  It is so hot, and she often get bitten by mosquito.  I am sure lot of parents think i am stupid making her jump around with me.  I guess it is just my way of spending time together instead of me went to exercise myself.

with no jump practice for month... I feel my vert did not increase at all..

Oh yes, I also got my self on of the Musctrac from china for 1/8 of the cost... going to massage whenever possible.
On the side note, I shifted my Lifting day from Sunday to Saturday, This free up my sunday to have 1 hour of Focus stretching every sunday.
(i should be stretching everyday...... dam it)

150613 2nd strength session from Jump manual

Did not have Time to update my previous log.
Have been doing those Plank and leg raise according to the book, done 2 sessions of plyometric (slightly over 1 hr each)
Today will be the 2nd session of Weight. 

review last weight session log preparing for tonight session as follow:

2015 Restarted Jump Manual
Without reading my old state... I told myself to listen to my body and go lighter.
and end up.... with the following weight:

Squat @ 275 5setx8 (with only 3 set of warm up with lighter weight)

Deadlift @ 275 5setx8 (no warm up)

Now that i took to time to Revisit my Old stat and  WTF is goning on... I Might THINK i am lifting light.. but in fact i am still lifting heavy..
the question is... did I get stronger? or am i Still lifting slow...

Now... the key is Cut down the warm up... and try to lift explosive freshly.  I manage to finish the whole routine in 2 hrs.
I got to make sure i am lifting Fast... no grinding.... unless is the last rep...

am I still grinding... I thought I am not... Am i still going too heavy? Dam it...I am not sure

Jump manual in 2014

14 before May: Started with the 0.85 1RM Golden Rule
- Squat working weight at 275  (5 set of warm up or so)
- Deadlift working weight at 285 (3 set of warm up or so)

14 June: Aiming for explosive with lighter weight
- Squat working weight at 225
- Deadlift working weight at 245

150609 Busy but never stopped.

Had been training hang clean every sunday, along with on off training.
(training stat is recorded on phone but did not have time to update this log)

Restarted Jump Manual but with LIGHTER weight this time. No more of those 80% 1RM 5 set of 8 exercise. Grinding is much less.
Hope this lighter weight can make different with better result.

(did 1 day of plyometric, 1 day of plank/leg raise, 1 day of Heavy lifting last week.)

Took the time to edit this video which record Dunk attempt in May piror to Restarting Jump Manual

https://www.youtube.com/watch?v=amr4R4hhlLk
<a href="http://www.youtube.com/watch?v=amr4R4hhlLk" target="_blank">http://www.youtube.com/watch?v=amr4R4hhlLk</a>

Ball went in at 3:19 & 5:00

Exam on Monday May 18th.

All training on hold.
this make it 2 weeks with no training.. (with only 1 Hang Clean day)

150502 Dunk attempt with beach ball (Sat)
My girl went to the court with me after work.
landed may be 1/20 times. She start to know what on earth i am doing at age 3.
Video Capped

150503 Dunk attempt with beach ball(Sun)
Olifitng session. Getting better with using the glute,
Keepnig the weight on on the heel instead of mid of foot.
Did few set of 3 above the knee rom dead, 3 below the knee, 3 hang clean. (3,3,3)
added weight and did a few set of 2, 2, 2
Really trying to use the glute instead of the quad for these hang clean.
Video capped

150504 Basketball Season started, and first training is tonight(Mon)
Lot of Running and footwork drill, BW squat push up and etc... endurance endurance endurance...
finished training at 11pm on a monday.  Leg start to get sore 2 nights later and on thursday morning ... leg still sore.

I started to get sick before the training. and it got worsen thru the week.  This fuxks up my vert training this whole week.

no plyometric no Jump, no lift.. till Thursday.

Crossing my finger.. I need to recover fast.

150429 8am 4th session doing max OT cardio
FUXK.  I got reply from the bike manufacture, and guess what, my HILL interval setting was NOT selected, I am suppose to hit ENTER before start cycling.
So this mean my previous 2 session end up being Constant resistance endurance Fuxk Tart training.

Now with better understanding of the machine, the program go as follow:
4 stage: warm up, plateau, interval, cool down
Plateau is steady increase in resistance to bring heartrate up
Intervals occur every 6, 7, 8,...19 seconds for respective workout durations of 6, 7, 8,..19 minutes  (16s /16mins for my case)


With that aside, Jack suggested if i can not figure out the program,  just manually do 2 min warm up, 30sec HARD, 90sec easy, repeat 7 times and that is good 16 min.

I did it manually today.
Easy setting at 12, Hard setting at 20
the result is:

4. level 12/20 7.01km 219cal (Max OT cardio  30/90sec)
3. level 15, 7.39 km, 220 Cal (wrong constant program)
2. level 15, 7.17 km, 209 Cal (wrong constant program)
1. level 15, 7.24km, 212 Cal  (test w/ constant program)


Very tough.. compare to my previous wrong constant program.  I have slight cramp on my left calf and my right pinky toe, but it all ran away after my shower.  I give it my best effort in the 30sec intensive part, but i tend to slack off at the 90 sec part... this might be the reason for the low cal result.

going to tell jack about this.

150426 W20 Power Olifting session
Still polishing form.
End up preforming hang clean very slow untill passing HIP and explode up, this way.. i am sure i am not quad dominant and the back is not used too early.

END up lift is good, but with this... I can not lift heavy at all. One more problem, is when i am not able to get the bar high enough to catch, i lean backward to catch.  This end up causing me in a very POOR catching position like a Complete retard.

Asked a friend who is a semi pro olifter, and he suggested, QUAD dominant is not the main issue, but Using the BACK too early before Full extension is just wrong.  HE double confirmed me that I need to JUMP up, not BACK,  and tel me to use like 40kg to fix form.

on the other hand, Taiwanese trainer ask me to do hang clean as heavy as possible regardless of form, and CATCHING is not a must for development of vertical jump. Not heavy, is useless for Vert development from what he said.

working set of hang clean : 
135lbs  Slow pull pass hip to explode perfectly.
155lbs  Good slow pull but catching is leaning back.
175lbs Slow pull is impossible to catch, with less concern of from able to catch

Hang  snatch mess...
175lbs.....1x1  insane
155lbs 3x3... I am just doing what I am in hang Clean with Wide grip


150427 Acting like a Boss in work, Wake up early to train.  Max OT Cardio session 3
I try to wake up at 7 ish.. and head to the gym at 8am so I can get to work on time.
one of my excuse to leave home early.

16 min on the bike and the stat as follow:
Before:
1. level 15, 7.24km, 212 Cal
2. level 15, 7.17 km, 209 Cal

Today:
3. level 15, 7.39 km, 220 Cal   (I try to set level 16 in the beginning. but too tough and go back to 15)


PS.
I asked Jack Woodrup once again just to confirm this cardio shit wont affect my vertical power, he confirmed "the high intensity nature of the intervals and the low volume of them means it isn't anywhere near enough stimulus to cause a detraining effect. They do use a different energy system though so there might be a little bit of an issue, plus you still me to recover from doing them. My advice is to try with 2-3x per week and see if the loss of BF is negatively offset by increased fatigue in the muscles. If so drop back the frequency."

After today session, the so call HILL Program is suppose to be some sort of interval training, BUT i could not FEEL it at all, I did see the digital chart go 1 bar up and 1 bar down through out the the 16 min.  BUT Clearly can not feel the so call.. On and OFF interval style training.
So i emailed the bike company for an manual, as i can not find the manual on line (seems like the bike i am on is a old version, with many different version released) 

Further more, if no program is avaliable, Jack suggested the following:
 the intervals max of 30 seconds and rest for 90 seconds. For example you might warm up for 2 minutes on a low to medium setting, and then do a 30 second sprint followed by 90 seconds of low resistance low speed recovery. Do 7 of those intervals and you are done.

As stated the other article, this max out Cardio require FOCUS in that 16 min.
IF i need to do this shit manualy. it would be PERFECT for FOCUS training. 7 set. of 2 min exercise. with 2 min warmup..

Done deal and HEAD to work.

(now i am thinking.. what other exercise i can do in the morning.. if i only have 20 Min to kill before heading to work...)


PS, I do remember I missed a Max Effort bigger ball dunk session last week.. this is A VERY important SESSION that i need to make up for (may be tomorrow Morning)