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Messages - vag

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4156
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 01:43:47 pm »
Quote from: Kingfish on June 21, 2011, 10:06:47 am
taking dunk vids is the easy part. im just making sure i have repeatable 12" over the rim when i jump.. ~ 10 with the ball.

Agreed , those 2'' with-without the ball gap are so frustrating when you get ~10'' above , you get so high but you can't dunk unless you can palm the ball easy and tight or you are a lob god like adarqui!
I was talking about dunk talk in general , i never saw a dunk session logged , or mentioning dunks in practice/warmups/games. My bad though, i just saw there is dunk material on your youtube channel.
Anyway , with 40'' you already got that 12'' above rim and from a standstill too, so i guess we'll have awesome footage coming soon!
Keep it up...

4157
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: June 21, 2011, 09:59:54 am »
He is insane , i have been following him for ~2 years , i was subscribed to him before he ever posted a 10' dunk.
He never stops improving , jump-wise and dunk-wise, his jumping and dunking are word-class , no exaggeration.
Recently he said at a comment that all he does is go out and jump , freak of nature!

4158
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 21, 2011, 05:29:59 am »
40'' SVJ , that's insane!!!
Mad props kingfish , you're a beast!!!

BTW , you're a baller, a high flyer, a vert training addict , howcome there is no dunk stuff in your journal?


4159
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 20, 2011, 06:20:18 pm »
20 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 1

Bodyweight@session : ~193.5 , planned.
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Very good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Dropoff at last 2 reps re-appeared.

FULL SQUATS: 5x3@242lbs
-Barely above paralel , good power/speed , no grinders.

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@308lbs
-That was hard.

4160
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 19, 2011, 04:37:31 am »
^^^^^
Uploaded pic and commentary of that 10'4'' jump:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg51446/#msg51446

4161
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2011, 07:25:11 pm »
18 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffe 2 hours before session , 1 redbull 30 mins before session.

18'' DEPTH JUMPS: 4x5

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

Replaced by 10' ME jumps:
2x3 SVJs : max 29'' , bleh
2x3 dropsteps : max 32.5'' , bleh
2x4 RVJs : max 33'' , bleh
Then did 4 more RVJs on 10'4'' and i managed to get one sick jump ( 34'' , maybe 34.5'' )
- Jumps were consistent again but i am not happy with the heights.
- I expected that to be a PR session. Feeling fresh ,  stimed , season low bodyweight... big fail!
- Runups felt slow and uncoordinated , in the 34+ jump was good but it was only one.
- BOOOOOOOOOOOOOOOOOOOOOOOOO!

VERT , Y U NO PR???

HALF SQUATS , Build up to 1RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x5@297lbs ,  :personal-record:
-WTF , that was crazy. I've hit 5 reps @297 again last December but i was 200lbs then. Form was great too , legit half depth , upright torso , awesome!!!

Strength is significantly improving in this high-freq block , while weight goes down. Id expect vert/RVJ to skyrocket but maybe the high-freq depth jumps and jump squats cause yoo much stress. Maybe i will need to taper that block right afterwards, we'll see...

4162
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 18, 2011, 06:01:36 am »
Quote from: bedouindunker on June 18, 2011, 01:28:32 am

vag... man... your vid that when you first dunked on 10 feet... and you slapped the backboard with two hands coz of joy...

hyped me up man! really inspiring! its very touching too! dammit! haha!



Thanks a lot man! I get that feedback from many people about this vid, inspiring and emoitional , thats crazy!
About time for you to make some milestone videos , you are strong enough for it now. When you cut down a bit on the weights and focus on jumping you will have crazy PRs!

4163
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 17, 2011, 02:30:36 pm »
17 June 2011

Bodyweight@session : ~191,1
Injuries/aches : none
Soreness : hamstrings 1/5
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins dynamic warmup

SPRINTS:
3x5x80m @ 60%
-Sprint ~20 seconds , rest ~40 seconds , rest between sets ~3mins.
-Felling light and fast but not springy.

10' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~31''
-Ridiculous , at warmup sequence i got 32'' dropstep and 33'' RVJ. Then on 'normal' jumps legs decided to go jelly.



4164
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 16, 2011, 04:41:12 pm »
16 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 2

Bodyweight@session : ~191.5
Injuries/aches : none
Soreness : glutes 1/5 , abductors + hamstrings 3/5

27'' DEPTH JUMPS: 4x5
-Smoother AND getting higher

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved , no dropoff at last 2 reps that i had in all previous sessions.

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Improved too , right leg no more semi-grinders , left leg flying

Weight goes down , strength goes up , awesome shit!

4165
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 15, 2011, 09:48:49 am »


4166
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: June 15, 2011, 07:30:08 am »

4167
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 14, 2011, 05:34:41 pm »
15 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 1

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Just good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved height , less dropoff at last 2 reps.

FULL SQUATS: 5x5@220lbs

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@286lbs

4168
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 12, 2011, 06:53:20 pm »
10 June : stretching

11 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 3 , Day 3

Bodyweight@session : ~191.5 , AM , win
Injuries/aches : none
Soreness : none

18'' DEPTH JUMPS: 4x5

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

Replaced by caffed up 10' ME jumps:
2x3 SVJs : max 30.5'' , ties all time  :personal-record: again
2x3 dropsteps : max 33.5''
3x4 RVJs : max 34''
-The bad : no PRs allthough season low bodyweight.
-The good : consistency. All SVJs 29'' or more, all dropsteps and RVJs 33'' or more.
-Need to film , peak of those jumps could be PRs.

HALF SQUATS , Build up to 1RM:
Gym was closed , so replaced that with build up to ATG pistol squats 1RM:
BW : Right OK , Left OK
BW + 22lbs : Right OK , Left OK
BW + 33lbs : Right OK , Left OK
BW + 44lbs : Right FAIL , Left OK
BW + 55lbs : Left OK
BW + 66lbs : Left OK
-Left leg is sooo strong!

4169
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2011, 07:06:18 pm »
Quote from: LBSS on June 10, 2011, 01:53:28 pm
heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

Fuck those afghanistan and pakistan derails!!!
Work is work though , keep at it as much as you can and stay safe!
*knocks wood*

4170
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: June 09, 2011, 06:48:58 pm »
9 June 2011

Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none
Fatigue : none
Stim : 2 teaspoons instant coffee 2,5 hrs before session, 1 redbull 1 hour before session.

ME rim jumps , concrete , 9'10'' rim

WARMUP:
- 10 mins dynamic warmup
- Usual submax building intenity jumps sequence

9'10'' RIM JUMPS:
2x3 SVJs : max ~30.5'' , ties all time :personal-record:
2x3 dropsteps : max ~33''
3x4 DLRVJs : max ~34''

- SVJ awesome , besides the PR tie i also had 3 SVJs at ~30''.
- Tried to get 35'' RVJ but failed. 34'' were rim touches so i could have peaked a bit higher but 34,5'' at most.
- RVJ feeling good , still room for developement.
- Every single jump above 32'' , breaking wrist and puting all hand in rim.
- Awesome session , considering it was 9PM , not fully stimed and not fully recovered.

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