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Messages - vag

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3946
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2012, 03:48:47 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS :   2-0

4 January 2012

Bodyweight@session : ~189.5
Injuries/aches : none
Soreness : quads & glutes 4/5 , calves 3/5

Upper body workout

BENCH PRESS:
8@88lbs ( -11lbs )
8@99lbs ( -11lbs )
8@110lbs ( same )
8@121lbs ( +11lbs for 4 reps )

SEATED ROWS:
8@125lbs ( same )
8@140lbs ( same )
8@155lbs ( same )
8@170lbs ( same )

SEATED OHP:
8@59,5lbs ( -6.5lbs )
8@70,5lbs ( -6.5lbs )
8@81,5lbs ( +4.5lbs )
8@92,5lbs ( +4.5lbs )

WIDE GRIP LAT PULLDOWNS:
8@130lbs ( same )
8@140lbs ( same )
8@150lbs ( same )
8@160lbs ( same )

-Last upper workout was 17 December so not bad at all.
-CONSISTENCY NEEDED!!!

3947
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2012, 11:49:17 am »
Finally released a new dunk mix , posted at my pics/vids thread
:headbang:

3948
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2012, 06:47:02 am »
Happy new year everyone!
Not changing anything, just picking up where i stopped before xmas ( my current training plan )



ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS :   1-0

Bodyweight@session : ~187
Soreness : none
Injuries/aches : none

SQUATS:
5@132 ( -44lbs )
5@154 ( -33lbs )
5@165 ( -33lbs )
5@176 ( -27.5lbs )
5@187 ( -22lbs )
-All sets and reps ATG. Somehow flexibility at the hole has improved.

BB REVERSE LUNGES:
6@132 each leg ( -2 reps )
6@132 each leg ( -2 reps ) , ( -11 lbs )
6@132 each leg ( -2 reps ) , ( -22 lbs )

STANDING CALVE RAISES:
1x15@165 ( -11 lbs )
1x15@165 ( -22 lbs )
1x15@165 ( -33 lbs ) , ( +3 reps )

2 weeks without lifting , obvious effects  :uhhhfacepalm:
Its all fine , gonna bounce up fast...

3949
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 04, 2012, 05:46:05 am »
Typical explosive box squats setup would be:
~60-70% 1RM , ~parallel height box , eccentric normal , sit for 1-2 seconds , explode up , 6-8sets*2reps , ~1 to 1:30 min breaks , bands/chains optional.
1RM percentage is shady though , might be too easy or too hard, pick a challenging weight for start and see how it goes and regulate load/break/sets. e.g. i would be ready for next set at 1 minute break , i liked to start with a weight ( ~185 ) and add 11lbs every 2 sets , stop adding when the start of the concentric was not explosive.

3950
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2012, 05:36:25 am »
Happy new year and late congrats for the awesome 34'' PR !  :headbang:  :ibjumping:

As for the training plan,  looks good and solid for sure. Whatever includes much squatting and jumping will work anyway.
IMO you should give power drills a better chance. Being above 2*BW and rather lean ( fuck you for calling 11% 'fat' ) is strong enough.
On the first phase i would turn one day to 'power day' , better be day 2 , consisting of power cleans/snatches and heavy explosive box squats. That would help your ( lacking? 34 RVJ is low for 2*BW ) RFD and also leave some room for better recovery, resulting awesome jumps at day 3. You would still have 2 more days/week of ME squatting so you could keep driving it up.
Same for 2nd phase. You could do the 2x3 MSEM normally ( full ROM , ME ) and change the 1x6 to 1x8 in a power variation ( speed squats , box squats , explosive halfs , whatever ). Also i would give that 2nd phase some more time, like 2 or 3 weeks.
So after those 2 phases you would have been doing that scheme for 6 or 7 weeks and have a clear idea of how it went. If it worked repeat , if not curse me and proceed to smolov :D

TLDR version :  i mainly want to see how you will respond to power cleans/snatches and explosive box squats.

Just my 2 broscience cents.

3951
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 29, 2011, 08:34:58 am »
I'm having my annual Christmas week detraining at my hometown!
No training at all , diet is good but alcohol consumption much increased
:uhhhfacepalm: +  :headbang:

After last log entry:

22 December : nothing

23 December : nothing

24 December :
-Dynamic warmup
-8x3 ME SVJs at home ( 8'6'' ceiling , head touch measurements )
Not bad , most jumps 26's and 27's , had a couple of 28's ( touch 8'2'' object at middle of forehead ).

25 December : nothing

26 December : nothing

27 December : nothing

28 December :
-ME jumps/dunks session.
Found a nice rim at a school, measured it at 9'9''. Threw down some very powerful dunks there, much better than what i expected. Was getting up very good , wrist 2-3 inches above rim at best jumps.
Also tried a few 10' dunks but i was 1-2'' sort of landing them.
Got everything on tape , will upload when i get back home.
Something very weird : on both rims i was jumping higher ( 2 or 3 inches ) on dunk attempts than on rim touch RVJs. First time EVER that had this happen.

3952
ADARQ & LanceSTS - Q&A / Re: Cutting down to where?
« on: December 27, 2011, 12:41:15 pm »
ZOMG , it is not working , stop it right away!!! 15 kg max loss in 3 days , in 30 days you will be down to 0kg 1RM and then you will go negative!!!
OR , it could be just a bad day , maybe you were a bit sick and didn't know it , it could be million things.
My point raptor is that you should not worry about 1 bad training day , especially the 1st one after a drastic change on your long term steady diet.
Give yourself some time to adapt to the new plan, see how it goes ( weight , bf% , abs stength , rel strength ), reevaluate.

3953
Program Review / Re: Smolov Tips?
« on: December 26, 2011, 08:48:15 pm »
Quote from: Harvey M. on December 26, 2011, 03:31:25 pm
Quote from: nba8340 on December 26, 2011, 01:09:41 am
make sure to warm up well before each session, stay mobile and flexible, if you start getting pain in areas play it smart, don't try to keep pushing through and through it.

possibly use a box of some sort each time you squat to make sure your hitting depth from session to session.  It's easy to start trying to drive the lifts up and not realize your squatting much more shallow

Quote from: Harvey M. on December 25, 2011, 06:00:06 pm
Quote from: acole14 on December 25, 2011, 07:43:47 am
I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?

One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.

(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)

Yeah, I've been having trouble with the depth on some of the heavier squats. If I can find a box I'll use one, cheers.

No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.

3954
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 23, 2011, 12:03:05 pm »
hickson!

<a href="http://www.youtube.com/watch?v=Ta5csYz9P0o" target="_blank">http://www.youtube.com/watch?v=Ta5csYz9P0o</a>

3955
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 21, 2011, 01:06:39 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 69-17

21 December 2011

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

Bball game.
Good endurance , bad vert.
Monday's PRs left me unrecovered, quads felt too stiff and hamstrings were very sore.
No spring/bounce at all. Did one dropstep rim jump at halftime , got 10'4'' ( 29'' )  , hideous!!!

3956
Strength, Power, Reactivity, & Speed Discussion / Re: The right and wrong way to squat
« on: December 21, 2011, 02:48:03 am »
Quote from: Avishek on December 20, 2011, 07:55:14 pm
Despite just recently squatting and starting out with almost a 30''svj, my SVJ has gone up 4'' with about 40+lbs increase in squat. Once I get to 315 with this style I can comment again. THis has to do with specificity of the squat.

If u did the 'wrong' squat would you jump higher , lower , or the same?
Says who? Based on what research?


Quote from: Avishek on December 20, 2011, 07:55:14 pm
Surely the 'proper' way to squat may be to go back on your heels, but not for athletic enhancement.

Says who? Based on what research?


Quote from: Avishek on December 20, 2011, 07:55:14 pm
If you do that in the squat, it could help you jump higher than going back on the heels.

Says who? Based on what research?


Quote from: Avishek on December 20, 2011, 07:55:14 pm
I don't have too much interest in rippetoe, nor do I need to learn to squat properly. I'm trainig for vertical jumping and speed, not to squat more weight.

/thread

3957
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 20, 2011, 03:21:04 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 68-17

20 December 2011

Have a game tomorrow so i did recovery stuff.

- 15 minutes of some kind of retarded legs SMR using a basketball.
- Long lower body stretch routine ( hold time = 1:30 minutes )
- 30 minutes leg drain.

3958
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 20, 2011, 02:49:59 pm »
Quote from: Flander on December 20, 2011, 02:46:46 pm

Fuck you, my max bench is about the same number but in lbs!  :P

3959
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 20, 2011, 02:15:55 pm »
<a href="http://www.youtube.com/watch?v=9gDMERiw9Vs" target="_blank">http://www.youtube.com/watch?v=9gDMERiw9Vs</a>

3960
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 19, 2011, 02:45:08 pm »
Quote from: Flander on December 17, 2011, 04:24:19 pm
Just keep pressing those upperbody lifts man. They will come along.

True,  i am not consistent with upper body workouts. I skip them / forget them very often. On the other hand , even when i am consistent my pushes are pathetic and linear progress is impossible. Pulls are much better. Nothing much to do but keep pushing anyway...


ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 67-17

18 December 2011

Sore all over , chest , lats , shoulders , quads , glutes , even lateral abs ( wtf? ).
Total rest.


19 December 2011

Bodyweight@session : ~191.5
Soreness : ~none
Injuries/aches : none

Explosive lower workout.

HANG POWER CLEAN:
5@88lbs
5@99lbs
5@110lbs
- 88 = too easy ,  wasted set , 99 & 110 = awesome.
Edit : Thought i did 121 but counted the weights wrong.

EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@253lbs
3@264lbs
3@286lbs ( + 11lbs )
3@308lbs ( + 22lbs )
3@330lbs ( + 22lbs )
-Awesome , able to make the bar jump off shoulders up to 286 , 308 still esplosive , 330 normal reps.
-3x330 is all time  :personal-record: tie.

RDL:
8@198 ( +22lbs )
8@220 ( +22lbs )
5@242 ( + 22lbs ) , ( -3 reps )
-Lost grip @ last set , FML. No straps or even gloves though.
-PRs are 8x220 / 6x231 , so i consider 5x242 a  :personal-record:

STANDING CALVE RAISES:
4x6@209lbs

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