4081
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 13, 2011, 06:36:25 pm »
Your SVJ form / depth / height and power output are phenomenal! Keep it up ! 
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
4082
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 12, 2011, 05:59:59 pm »god damn it vag stop kicking so much ass.
At your orders!!!
I remeasured that 10'9'' object , it is 10'7'' , so max was 33'' , lowest was 30'' and rather easy was 31''.
Not bad but nothing special...
13 August 2011
Bodyweight@session : ~184
Injuries/aches : none
Soreness : none
BELOW PARALLEL BOX PISTOL SQUATS:
4x10@bw
-Awesome , right leg explosive , left leg rocket ( VJ speed )
WALKING LUNGES:
3x15@bw
-Very strong too, absolutely effortless.
SINGLE LEG STANDING CALVE RAISES:
3x20@bw
4083
Strength, Power, Reactivity, & Speed Discussion / Re: Wendler 531 program
« on: August 12, 2011, 01:43:29 pm »
Great post Jack , nice work on the spreadsheet too.
I like a lot 'programs' like that ,simple, customizable and ( therefore? ) very effective.
For what is worth , I used the 5-3-1 progression in my last 'program' , a high-frequency block.
It wasn't supposed to be 5-3-1 but kellyb suggested to do it like that , worked really well, i've been PRing like crazy since.
HIGH-FREQUENCY 5:3:1 BLOCK
Its a good example of adjusting it for more training days per week and also a more vert oriented version.
Hope it helps.
I like a lot 'programs' like that ,simple, customizable and ( therefore? ) very effective.
For what is worth , I used the 5-3-1 progression in my last 'program' , a high-frequency block.
It wasn't supposed to be 5-3-1 but kellyb suggested to do it like that , worked really well, i've been PRing like crazy since.
HIGH-FREQUENCY 5:3:1 BLOCK
Its a good example of adjusting it for more training days per week and also a more vert oriented version.
Hope it helps.
4084
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 11, 2011, 03:46:24 pm »Somehow i added 2-3 lbs in 10 days but waist/height calculator AND bodyfat measuring scale indicate a 0.5% bodyfat percentage reduction. Weirdness! Probably water retention masking some slight weight loss?
I was right , it was water , bodyweight is down 5 lbs in 2 days ( 2 lbs lower from holidays start ).
11 August 2011
Bodyweight@session : ~184,
Injuries/aches : none
Soreness : none
-10 minutes dynamic warmup
-30 minutes light joking
-10 x ME jumps
Ghetto style , backyard jumps for 10'9'' object. Mixed dropsteps / 1 step / 2 steps DLRVJs , no room for full runups.
Feeling extremely light and bouncy. All jumps above 32'', 33'' rather easy.
Got a couple of 10'9'' touches with 7'10'' reach ( flat waffles ) , that would be 35''
WTF , awesomeness, never saw that coming!!!
4085
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 11, 2011, 03:26:41 pm »how tall is he? hops.
His name is Steve Mallory , he is listed as 6'3'', whiteflightbd says he looked like 6'3'' in the comments but then he says he could be 6'7''.
Still his bounce and float look awesome!
4086
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: August 11, 2011, 08:53:06 am »WTF?
4087
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 09, 2011, 06:18:47 pm »
Back in the forum , still on holidays.
Somehow i added 2-3 lbs in 10 days but waist/height calculator AND bodyfat measuring scale indicate a 0.5% bodyfat percentage reduction. Weirdness! Probably water retention masking some slight weight loss?
Diet was awesome , no workouts at all , lots of walking and swimming.
Evaluation tests soon...
Somehow i added 2-3 lbs in 10 days but waist/height calculator AND bodyfat measuring scale indicate a 0.5% bodyfat percentage reduction. Weirdness! Probably water retention masking some slight weight loss?
Diet was awesome , no workouts at all , lots of walking and swimming.
Evaluation tests soon...
4088
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 30, 2011, 03:11:56 pm »
Im off for holidays, 2 weeks!
Stay healthy everyone and keep improving...
Stay healthy everyone and keep improving...
4089
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 30, 2011, 08:46:51 am »pics looks legit, given the height of the rim...
anyway, late congrats for that awesome jump session!
Thanks a lot man !
Not late at all , that pic is from today
Edited the pic so there is a jump height and rim height reference.
4090
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 30, 2011, 07:40:50 am »
30 July 2011
Bodyweight@session : ~186,
Injuries/aches : none
Soreness : none
10 ME jumps / dunks session
SVJ = 29'' to 30''
1 step lead-ins : 32'' to 33''
4 steps RVJs : 33'' to 34''
Dunks : 0/10 , was impossible to palm the ball today so no chance.
Comments:
Felt once again very reactive and bouncy.
For the first time EVER limiting factor in a few jumps was floor grip , runup speed improved so much!
Very happy to get 10'8''/33'' rather easy in DLRVJs.
Bonus pic , jump of the day:
Red circle = wrist bone ( 9'' below fingertip ) at rim with some good hand angle, 35'' officialy approved?
Bodyweight@session : ~186,
Injuries/aches : none
Soreness : none
10 ME jumps / dunks session
SVJ = 29'' to 30''
1 step lead-ins : 32'' to 33''
4 steps RVJs : 33'' to 34''
Dunks : 0/10 , was impossible to palm the ball today so no chance.
Comments:
Felt once again very reactive and bouncy.
For the first time EVER limiting factor in a few jumps was floor grip , runup speed improved so much!
Very happy to get 10'8''/33'' rather easy in DLRVJs.
Bonus pic , jump of the day:
Red circle = wrist bone ( 9'' below fingertip ) at rim with some good hand angle, 35'' officialy approved?
4091
Pics, Videos, & Links / Re: Strength up, Reactive Power up, Vertical Stay... and Improved! (UPDATE)
« on: July 29, 2011, 08:13:29 am »
Nice work scooby ,keep it up.
Form is improved , my opinion still is that you don't need to freak out about it , just jumping more often should do it.
I agree about the shoes though , get some light but 'steady sole' ( not free etc ) shoes. Check out kobe V-VI and hyperfuse 2010/2011 low-tops.
What is your reach btw? The best of those jumps looked like legit 10'6'' touches , maybe 10'6.5''. It is a PR?
Form is improved , my opinion still is that you don't need to freak out about it , just jumping more often should do it.
I agree about the shoes though , get some light but 'steady sole' ( not free etc ) shoes. Check out kobe V-VI and hyperfuse 2010/2011 low-tops.
What is your reach btw? The best of those jumps looked like legit 10'6'' touches , maybe 10'6.5''. It is a PR?
4092
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 29, 2011, 05:58:31 am »nice job vag. you seem to have crossed a plateau.
Thanks man, you're very right. It's just 1'' or 2'' , but they make all the difference. Also the fact that it is RVJ and not dropsteps makes that improvement dunk-applicable. Explanation:
i've been getting 33-34'' dropsteps for ~3 months now but those are much more 'armswing powered' jumps , with the ball in hands they are much lower. RVJs are much more reactive though, so the heights with the ball in hands are almost the same.
So 34'' no ball dropstep ~= 32'' with ball , no dunk.
34'' no ball RVJ = ~33'' with ball, dunk!
Now you need to keep on improving strength, since you seem to have improved on your movement efficiency in jumping.
True.
Seems like cut was successful , lost 10-15lbs managing to maintain much strength with weighted pistols 2xweek.
Im sure i lost some muscle too but relative strength definitely improved as shown by recent jumping performance.
Finally got that huge 35'' RVJ PR while dropstep and SVJ are also at PR levels (both 0.5'' to 1'' below).
I am starting to feel more reactive than powerful in my jumps though, need to get back to squatting.
4093
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 28, 2011, 04:06:26 pm »
28 July 2011
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
Dunks session
Tried to improve dunking without palming the ball ( cuffed & 2-handers ). Went pretty well.
Dunking 9'10'' is rather easy now when i go for normal dunks ( full runup + lefty dunk palming the ball ), i get power dunks without even trying max. 2 handers were improved, baseline approach dunks too. Cuffed 1 handers didn't go in but i had a few hard misses. Landed a dropstep 2-hander, and off the dribble 2-hander, sick.
After ~20 dunk attempts on 9'10'' i moved to 10'. Managed to get a couple of soft dunks there too, all the others where backriming or getting stuffed. 10' looked very 'low', not intimidating at all...
After all those dunk attempts i did 3 rim touch RVJs where i was able to touch wrist at rim in all of them ( 10'8'' - 33'' ) , awesome!
That's all...
Bodyweight@session : ~187
Injuries/aches : none
Soreness : none
Dunks session
Tried to improve dunking without palming the ball ( cuffed & 2-handers ). Went pretty well.
Dunking 9'10'' is rather easy now when i go for normal dunks ( full runup + lefty dunk palming the ball ), i get power dunks without even trying max. 2 handers were improved, baseline approach dunks too. Cuffed 1 handers didn't go in but i had a few hard misses. Landed a dropstep 2-hander, and off the dribble 2-hander, sick.
After ~20 dunk attempts on 9'10'' i moved to 10'. Managed to get a couple of soft dunks there too, all the others where backriming or getting stuffed. 10' looked very 'low', not intimidating at all...
After all those dunk attempts i did 3 rim touch RVJs where i was able to touch wrist at rim in all of them ( 10'8'' - 33'' ) , awesome!
That's all...
4094
Strength, Power, Reactivity, & Speed Discussion / Re: NBA Players Training
« on: July 27, 2011, 08:32:54 am »How anyone failed to see Sickenin was trollin after his ~3rd reply is beyond me.
Got it to 8 pages tho? Good job, bruh.Great comments Jard.
That is what I was meant to say from ~3rd reply.
4095
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 26, 2011, 04:35:07 pm »
26 July 2011
Bodyweight@session : ~187
Injuries/aches : right hip bugging
Soreness : none
Somehow that right hip got retrigered , it usually gets triggered from high rep low depth squats , probably recent below parallel pistols did it. Nothing too much though...
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
8x2@BW+45lbs.
-Left leg awesome , right leg limited from hurting hip.
BSS ( 1:1:1 ):
3x6@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW
Bodyweight@session : ~187
Injuries/aches : right hip bugging
Soreness : none
Somehow that right hip got retrigered , it usually gets triggered from high rep low depth squats , probably recent below parallel pistols did it. Nothing too much though...
EXPLOSIVE PARALLEL BOX PISTOL SQUATS ( 1:1:1 ):
8x2@BW+45lbs.
-Left leg awesome , right leg limited from hurting hip.
BSS ( 1:1:1 ):
3x6@BW+45lbs
SINGLE LEG CALVE RAISES ( 1:2:1 ):
3x20@BW