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Messages - scoobychau

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346
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 23, 2015, 06:36:40 am »
150421 First time doing Max-OT Cardio with Hill Interval to lower BF ratio

Not sure if the Hill interval is set correctly.
I felt no interval and after 6 min into the run cycling , i reselect Hill again just  to be sure.
getting serious and quite tired.

After 16 min:
- Resistance level 15, 7.17 km, 209 Cal

Previous record:
- Resistance level 15, 7.24km, 212 Cal 

WTF.. I was not focus and talking on phone during my First initial test (without Hill program)

347
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 21, 2015, 04:57:34 am »
Video uploaded for the Jump 150418 Specific Day...
So call.. the 10 Foot Dunk session...

The interesting part is near the end... where the FOOL around jump... got higher than expected... in a Piss me off way....
I was purposely doing stupid bunny hop in my fool around jump too..

http://youtu.be/ht4oZEkx1rg

<a href="http://www.youtube.com/watch?v=ht4oZEkx1rg" target="_blank">http://www.youtube.com/watch?v=ht4oZEkx1rg</a>

348
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 20, 2015, 04:34:58 am »
150418 W18 Jump Specific Day.. Dunked on a 10'.  A NOT EXCITED  :personal-record: Day
Saturday, need to work AM. Decided to go to the court to Jump 20 time (Jump specific session... 2nd time this week)
I took my mini Foam ball to the court at 1pm...not so sunny day... no kids yet..
Just me & my Kids size ball in Highlighter Orange.... (such an awkward picture if u can imagine)

- First 10 Jumps.... Consider as warm up to get myself as high as possible.  (seems like not much different... still lack acceleration, no PR here at all.)
some ballers arrived... but they went to the other side playing 3on3... and probably wonder why there is a guy here jumping with out a proper bll

- jump 11-15... Release the Baby Foam ball... (Slam dunked with the foam ball 5 times in a row... all went in.)  :o :o :o :o :o

Official...I has officially dunked on a 10' rim...
 :highfive:  To my surprise.... I am not overly happy...not shocked... not emotional...probably caz i had no PR in my previous 10 jump... and I am.. just not too excited......
I Don't Know why.



- Jump 16-20  Similar as rep 1-10.

Before I pack up and leave.... I decide to just Go out and fool around.. jumping at the rim non stop in various stupid way....
AND GUESS WHAT!
Most of my jump.. without... focus or concern of footwork, mechanic have produce similar or slightly lower reach than my so call... FOCUSed Jump.
 :uhhhfacepalm:

This.. this is really...fuxked up... All my months of t00day method, forcing myself to take the Proper, Long stride, lean forward, staying low with Increasing speed, explosive arm swing...
Left..... Right..... left-right plant  Up in the air....

are just... the same shxt as Me fooling around non stop Jumping like a clown?


Video Loading...

150419 W19 Power O-lifting fine tunning
Not really focus on increasing the weight... (even thought i am TOLD to do so)
I am trying to Pull without pushing my knee under the bar early.
Focusing on keeping my HEAD and possibly my shoulder  infront of the bar.. with my hamstring stretched as initial phase.

Video Loading...

349
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 17, 2015, 11:42:18 pm »
150416 Custom VJM W18 Plyo Day
Same old depth jump and single leg exercise.  I don feel Bouncy....
i wonder if i do not feel bouncy... should I just NOT do plyometric.. is it a wasted effort? or doing it is still better than not doing it.. ( i take the 2nd option)

I would say... i sure Hope.. my alternative Bounding is getting better.. at least the arm swing is in sync. and i am Starting to attack the floor more.
Still looking dorky though.

150417 First time doing Max-OT Cardio to lower BF ratio
I had been on Low carb diet for weeks. but not much result.
still at 183lbs and 20% BF using my non accurate scale.
Seeking advice from Jack, and he suggest me to do Max-OT Cardio. Twice a week.

http://ast-ss.com/information/?p=17

16 min of ULTRA high intensity interval on Recumbent Bike.
Need to set Interval program, but after i checked. they only have HILL program.. which is some sort of going up interval.

Did it for the first time today, and it is NOT on interval. Just finding a resistance level which I can manage to do for 16min.
Resistance level 15, 7.24km, 212 Cal 
(not sure how they measure my Cal as i had not input my age or weight at all)
Bike Model Lifefitness 95R  (may be i have to check the manual of it)

(I would not say ULTRA high intensity as i am able to talk on the phone for 10 min doing this.. buddies call me after 2 min of work out  and refuse to hang up)


it seems like I am stuffing more and more training session within a week...
morning and night session stacked together along with other thing.
OH btw, i starting doing Plank with with upper back form roll hoping to work on the core and cave in shoulder. (4 set of 1:20 every night)
(and i found out plank is not good to lose fat... may be i should do the seated medicine ball twist instead of plank....)

Video Log:
https://youtu.be/2v_FRGkRTjY
<a href="http://www.youtube.com/watch?v=2v_FRGkRTjY" target="_blank">http://www.youtube.com/watch?v=2v_FRGkRTjY</a>

350
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 14, 2015, 05:40:52 am »
Info on trying to fix my Quad dominant hang clean...

http://renospeedschool.com/error-hang-clean/

Flexibility in shoulder
https://youtu.be/2AaS3iZ8AWA

351
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 14, 2015, 05:01:19 am »
150414 W18 Sport Specific Jump Day at 7am (poor jumping day)
6Hr sleep with 2 hours deep sleep from sleep tracker.
Did not Jump for W17... so Jump early this week.
Hamstring is sore from Sunday.... (the try out was pretty eazy.. except of the 1 min burn out on the defense lateral movement drill).  Hamstring feel tight and sore.  And  because i will have lunch appointment today... I have no choice but to jump early in the morning.. ( otherwise i wasted 2 days in a row).

Preform at the court close to home...(I can blame i am not use to this court as excuse)
The jump is poor. I am able to reach over the rim on all 20 jump starting from the first one, even the Mini Hop before rep 1 is over the rim.
None of the jump is wrist height...   stil able to tap the rim before i left doing frog jump... so this rim is not higher in anyway... may be the Line on the floor is different.... crap excuse anyway.

this is frustrating ... when performance fluctuate up and down like this....


Tonight.. my friend ask me to do Explosive session with him...
(this is 2nd time doing 2 session on the same day.... definitely not a TRAIN smart path...

No acceleration....
just slow..
https://youtu.be/QF4NYrhDTak
<a href="http://www.youtube.com/watch?v=QF4NYrhDTak" target="_blank">http://www.youtube.com/watch?v=QF4NYrhDTak</a>

352
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 14, 2015, 04:03:42 am »
150412 W18 Power Day  (Poor Power Day)
Hang Clean   
45   Warmup
115   3x3
bar only   bar behind head, Elbow forward, bounce bar stretch
135   1x3
155   1x2.5 2nd rep fail
175   1x1.5 .5 did not catch both 2nd and 3rd
175   1x3 No catch, just focus in Hip thrust with no quad sneaking under the bar
175   1x3  With out concern of form, catch easy
   
Hang Snatch   
175   1 x 3  (focusing in form.. But cant really get the ball high at all)
165 3x3


150412 Night, Basketball tryout
(took a good nap after Olifting before try out)
Did some Defense stance lateral movement, quick feet drill, and a 7Min game with unknow player (with 7 turn over).
I pretty much did nothing.. but still made the team.. because.. the coach me know me from before.

I could not sleep untill 4:30 am today.. not sure if it is due to the afternoon nap.. or due to the try out emotion. This pretty much fucked up my Monday plan.


353
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 09, 2015, 03:26:19 am »
150409 2nd day back to work. Plyo Session at lunch
FIrst day of work was busy with meeting so i can not jump at lunch and at night  right when i got home.. it start pouring... so wet floor and plyo does not go together.

2nd day... will do Plyo at lunch, and explosive lift at night..

Bound still take a little work, Wrong side arm swing.. Not attach the gournd.  Left leg powerless... many mistake
I did an extra Set... (from 3 to 4)

Single leg Frog jump is weak. only able to tap the board Once from my right out of 4 x 4 (each leg)

The weather is Moist and cold, and muscle does feel stiff... I should stretch more....

Hoping to try to slam dunk at some low rim soon... but never have the time...


150409 2nd day back to work. Explosive Lift Session at night

tight schedule.. Doing plyo in at lunch
and Explosive (light weight Lifting) at night.
This is not a very good setup...
Paused Squat, Reactive Squat, Paused Jump, Seated single leg jump.....

doing 2 training session a day ....ai... tight schedule..
this is not working smart...

TRYing to Fix Hang Clean/snatch with no quad dipping under the bar...
https://youtu.be/-i-Ny4vffMg
<a href="http://www.youtube.com/watch?v=-i-Ny4vffMg" target="_blank">http://www.youtube.com/watch?v=-i-Ny4vffMg</a>

354
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 09, 2015, 03:21:28 am »
150404 Easter Holiday Power session

The Whole Easter holiday is packed with kids activity.
I am lucky to have 1 lifting session in the morning.

Squat      
45   1x10   
      
Hang Clean      
45   1x5   
115   1x5   
135   1x5   
155   1x3   
160   2x3   
160   1x2.5   
160   2x3   bad form
(Just checked last week session working set at 175 to 180..wtf  i am suppose to increase weight not decrease.)
      
Hang Snatch      
115   2x3   
165   2x3   
145   3x3   
(last week session at 135 so this is on track)

Jump Squat
145 at 1x5


I recall i have sudden Electric Shock  feeling from doing hang Clean, probably with bad from...
i am not concern if the same shxt will happen... I am paying close attention on my left leg.. and my lower back.
The last experience was just fixed with lot of stretching (yoga) taught by physio.. and ultimately stopped hang clean...


Video Log
http://youtu.be/jOQZhm19gXI
<a href="http://www.youtube.com/watch?v=jOQZhm19gXI" target="_blank">http://www.youtube.com/watch?v=jOQZhm19gXI</a>

355
Pics, Videos, & Links / Re: Finally... a PR day for good old scooby..
« on: April 02, 2015, 06:52:59 am »
lol Acole14...
the following quote is now my facebook status.
Thanks alot for everything in the pass... wont give up.... just yet
Quote from: acole14 on April 02, 2015, 06:13:37 am

Now please, don't do anything stupid, don't go and run a marathon or powerlift, just take 3-4 days off, rest, mediate, visualise, get sleep (no playstation til 4AM for god's sake), stretch, get a massage. Then go out there and do that same jump again with a lobber and DUNK! This is it buddy! You can do it now. Judgement day is here. Do your best!

356
Pics, Videos, & Links / Re: Finally... a PR day for good old scooby..
« on: April 02, 2015, 05:46:39 am »
Is a 10, I go measured it myself...
back in the days I have trouble reaching the rim and I thought this rim is higher than normal....
so I took the tools to measure it personally.. and found out it is JUST a normal 10'

back then, I was quite sad.. because of this fact....

and i just measured my hand size
small hand i got at 7.5inch MAX length
(not 100% sure on where to start at the wirst for the measurement)

So..39.5" Vert.....
may be...
just may be.. I can... land a dunk ... some time in the near future...

Thanks Vag... for the support..
mean alot to me.

357
Pics, Videos, & Links / Finally... a PR day for good old scooby..
« on: April 02, 2015, 04:28:08 am »
Cross posted from my journal.
A day worth remembering for myself at least
https://www.youtube.com/watch?v=JZT_JmAvLyI
<a href="http://www.youtube.com/watch?v=JZT_JmAvLyI" target="_blank">http://www.youtube.com/watch?v=JZT_JmAvLyI</a>

at 1 min mark!  :personal-record:

358
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 02, 2015, 02:41:34 am »
150401 Custom VJM W16 Jump Specific Day with Personal Record in Jumping
 :trollface:
Jump 15.... very likely my best jump in 8 Fuxking Years!!!!  Personal Best! :personal-record:
Not sure if it is the low carb, or the powerlifting session from last sunday.  The rim seems to be much closer with in reach.
I can hop around touching the rim with stand still jump, frog jump, bunny hop into a jump... anything.

However.. I am not able to get MUCH HIGHER with a proper run up jump....which i think i should.

Double leg Frog jump test is at the end of the video
https://www.youtube.com/watch?v=JZT_JmAvLyI
<a href="http://www.youtube.com/watch?v=JZT_JmAvLyI" target="_blank">http://www.youtube.com/watch?v=JZT_JmAvLyI</a>


150401 Custom VJM W16 Explosive Strength Day
Feeling Pumped from lunch session... I decide to go do some lifting as easter holiday is coming... less time for personal need.
https://youtu.be/vxoDF1IUkdI
<a href="http://www.youtube.com/watch?v=vxoDF1IUkdI" target="_blank">http://www.youtube.com/watch?v=vxoDF1IUkdI</a>

359
Strength, Power, Reactivity, & Speed Discussion / Single Leg Frog Jump (like single leg deep Paused Jump)
« on: April 01, 2015, 11:50:14 pm »
I would like to seek info on the different muscle utilization/activation of Single Leg Paused Frog Jump compare with other jump exercise like jump squat and etc.

Sample of the movement:
http://www.verticaljumping.com/single_leg_paused_frog_jumps.html

The reason I asked this is because, I discovered when preforming this with my Right Leg, I got higher than my Left.  (Right Leg stronger than Left?)

However, When I Squat, I lean on my left as my Left Leg is stronger.  Further more, I am a Left Right Plant jumper.... so I am pretty certain my Left Leg take most of the loading.   (I am pretty sure my Left leg is stronger here, the quad is bigger on my left also visually)

I am guessing Frog Jump uses different muscle group compare with squat jump or normal 2 leg jump...causing my contradicting which leg is stronger discovery.   If My LEFT Leg Sucks in the Frog jump, May be I had discovered an area of weakness which I should  be focusing on? 
Possibly help me get pass my bottleneck in vert training?


360
Strength, Power, Reactivity, & Speed Discussion / Re: Olympic Lifting Shoes
« on: April 01, 2015, 11:35:52 pm »
Ai, i missed this Thread..

I have the chance to test out the expensive addidas...
And i personaly own a pair of Do-win.
I agree with the Go cheap statement.  Nothing really hi-tec here.
all u need is a Hard stable base to stand on with a good strap to lock you foot down.  The Bottom sole last forever as u never walk that much in this shoes anyway.

Actually, To my knowledge this Olifting shoes with elevated heel is similar to stuff a plate on ur heel when u squat. For better range of motion when lifter lack flexibility if the calf/ankle.

I meet an american Pilot (who is competing in USA raw powerlifting) and he wear the 5 fingers to squat; he explain and try to tell me all the benefit of squatting Bare Footed while i was in my Do-win that day.

Which make me wonder... if this is just an flexibility issue, it can be fixed, or should be fixed.... instead of using a Olifting shoes eh?

(I am talking about Squat only,  O-lifting is an other thing...)

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