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Messages - vag

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3976
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 07, 2011, 02:03:39 pm »
Quote from: LBSS on December 05, 2011, 11:51:54 pm
<ONE MONTH OF REALLY SOLID PROGRESS, INCLUDING A REPEATED PR OF ~33" AND ME ACTUALLY HANGING ON THE RIM FOR THE FIRST TIME AFTER A COUPLE OF MONTHS OF BEING ABLE TO GRAB IT WEAKLY>

Quote
12/1/2011


- DLRVJ x ~15
inconsistent but flew on a couple. also, did something i'd never done before: hung on the rim after grabbing it. usually i release right away or i'm not quite high enough to get a good grab. but i actually hung there for a couple of seconds. yeah, that felt good.

Quote
12/5/2011

- DLRVJ x 12-15
a few really good, hung (dangled) on rim a couple of times, some other good ones, some okay ones. surprised given how sore i was.

Constant jumping progress , awesome!!!  :headbang:  :highfive:  :ibjumping:

3977
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 07, 2011, 01:59:03 pm »
Quote from: LBSS on December 07, 2011, 09:40:12 am
ME jumps before REA squats?

Nah , cant jump on gym days. I go to gym straight after work and there is no bb court there. I must do them in the off days even if not optimally recovered , not going for PRs , just maintain/improve jumping efficiency.


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 : 59-13


6 December 2011

Getting over sickness but decided to give one more day of total rest.


7 December 2011

Bball game.
Good endurance , good vert.
Just one rim jump , 10'6.5'' ( 31.5'' ) dropstep , very nice!

3978
Bios / Re: chezkenny
« on: December 07, 2011, 01:52:09 pm »
<a href="http://www.youtube.com/watch?v=5k_fjpxOKSE" target="_blank">http://www.youtube.com/watch?v=5k_fjpxOKSE</a>

3979
Pics, Videos, & Links / Re: beast
« on: December 07, 2011, 01:49:41 pm »
Hickson!

<a href="http://www.youtube.com/watch?v=H87jGSFm9MQ" target="_blank">http://www.youtube.com/watch?v=H87jGSFm9MQ</a>

3980
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 06, 2011, 01:02:15 pm »
<a href="http://www.youtube.com/watch?v=PWnW7DS-kCY" target="_blank">http://www.youtube.com/watch?v=PWnW7DS-kCY</a>


3981
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2011, 05:26:20 am »

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 : 58-12

^^^
-Not sure about counter , i think it was 55-10 , picking it from there!
-Removed ball palming/pinch grip reminder, useless now that i dont go dunking, will bring it back at spring.
-Replaced plyos reminder with jumping reminder , i am not jumping enough.

1 December  2011

Bodyweight@session : ~188.5
Soreness : none
Injuries/aches : injured quad from hit , ankle finally gone.

REA SQUATS: cancelled because of quad pain

SQUATS:
5@176 , full
5@187 , full
5@198 , full
5@209 , full
5@220 , parallel
-Awesome considering injury.

REVERSE LUNGES: cancelled because of quad pain , replaced with:
LEVER LYING LEG CURL:
8@100
8@105
8@110
8@120

STANDING CALVE RAISES:
3x15@176lbs


2 December 2011

-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine


3 December 2011

Bball game.
Bad endurance , insane vert.
We were playing away , at this court that has the best floor ever. Perfect grip and bounce, its like being doped in there.
Did only 1 rim jump off 1 step that i touched rim 1'' below wrist ( 10'9'' / 34'' ). That is actually a 10' touch PR , i've jumped higher but jump peaks were before touching the rim.
Endurance was awful though, couldn't even breath right. Turns out i was sick ( cold/flu ) and i didn't know. Felt like shit when i got home , had fever and sneezes and all the shits.


4 , 5 December 2011

Sick , total rest.


3982
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2011, 04:50:55 am »
November 2011:

Week 1 :
max full squat : 5x198 lbs
max half squat : 5x220lbs

Week 2:
max full squat : 5x198 lbs
max half squat : 5x242lbs

Week 3:
max full squat : 5x209 lbs
max half squat : 5x264lbs


3983
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 06, 2011, 04:14:12 am »
25 October??? dayum....

Ok , took 1 week off , then finally went back to the gym.

-The routine i am following is the one that gave me the best results the last 1,5 years of experimenting with periodization , that is 1 day ME - 1 day dynamic.
-After some discussion with Lance and raptor , decided to focus more on my full squat. I would usually do 5x5 on ME squat day ramping up from full to half squats. Will now do only full on ME day and move the halfs to dynamic day.

So it goes like:
ME lower : 4x3 REA squat 5x5 full squat , 3x8 lunge , 3x15 calve raises.
Dynamic lower : 5x3 HP clean , 4x3 explosive half squats , 4x3 ME half squats , 3x6-8 RDL , 4x6-8 calve raises.

Every week consists of those 2 sessions , 1 upper body session , 1 bball game or practice the other 3 days i'm doing core/stretch , low impact plyos ( DB swings , MR tucks etc ) or total rest , depending on week's schedule.
***Must fit some ME jumps in that schedule somewhere , working on it...

3984
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 25, 2011, 03:15:07 pm »
Quote from: ESav15 on October 22, 2011, 04:03:42 am
great jump pics man!

Thanks!  :highfive:



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 PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 31 - 4

22 October 2011

Bodyweight@session : ~185
Soreness : none
Injuries/aches : none

Caffed up dunking.
Bullshit , wasn't feeling it at all. 31'' was totally effortless but max would no way exceed 32''  :pissed:
At the end of the session i did some SLRVJs and BOOM , got 30-ish jumps , barely missed 9'10'' dunks.
Ive never come close to dunking 9'10'' off SLRVJ , it would be stuck at ~27'' max , WTF?
Here's a pic of the best SLRVJ dunk attempt , for raptor  :P:



23 October : total rest.

24 October :
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.

25 October : a little sick , total rest.

3985
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 21, 2011, 06:26:09 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 PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 29 - 2

21 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging much less

- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.

Didn't lift , wanted to give legs/CNS some more rest, hoping to land/film some good dunks tomorrow.

3986
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: October 21, 2011, 06:24:12 pm »
Quote from: LBSS on October 21, 2011, 05:33:09 pm
Quote from: Raptor on October 21, 2011, 04:20:08 pm
180 kg / 400 lbs deadlift :personal-record: today. That's a 2.19 ratio.

 :highfive: :highfive: :highfive: :highfive:

x2 , badass deadlift!!!

3987
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 20, 2011, 06:16:28 pm »
Quote from: LBSS on October 18, 2011, 03:20:57 pm
:highfive:

Quote from: Flander on October 19, 2011, 02:02:56 pm
Thats a cool picture mang. Nice going.

Thanks guys!


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 PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 28 - 2

20 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : ankle bugging , needs rest.

CNS and all leg muscles very fatigued like every day after bball game.
 
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Long lower body stretch routine.

3988
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 19, 2011, 01:54:25 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 PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 27 - 2

19 October 2011

Bodyweight@session : ???
Injuries/aches : ankle still bugging , very light but still there
Soreness : none

BBall game.
Awesome endurance , vert felt very good too although i did no rim jumps. Was able to grab rim 2 times ingame though going up for rebounds.

3989
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 18, 2011, 03:16:58 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 PLYOS.
-DON'T NEGLECT PINCH GRIP/BALL PALMING STUFF

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 26 - 2

17 October 2011

Bodyweight@session : ???
Soreness : none
Injuries/aches : none
 
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Lower body stretch routine.


18 October 2011

Bodyweight@session : ~188
Soreness : none
Injuries/aches : none

-1 hour of bball stuff , mostly shooting.
-Few rim jumps at the end , was too cold outside , couldn't jump for shit! Max dropstep 30'' , max DLRVJ 31''
-Long lower body stretch routine.


Bonus pic from Sunday's dunk session:

Probably the highest jump EVER on that 9'10'' rim  , wrist at rim = 31'' , i think that is around 35 ( ~4''  below wrist )


3990
Progress Journals & Experimental Routines / Re: cowed77's time to get up!
« on: October 17, 2011, 01:45:54 pm »
Strong squat set man!
Still some knee traveling inwards , more as you get fatigued at last reps , but for a set of 140x5@70 i see at as awesome!
 :highfive:  :strong:  :ibsquatting:

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