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Messages - vag

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4231
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2011, 12:39:18 pm »
A few hours later:


THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

30  April 2011

PHASE 4 - Cycle 1 - Stim workout

Bodyweight@session : ~195
Soreness : none
Injuries/aches : low upper body DOMS

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@110
- Last time's last set was 121 but i felt i would swing it more than jump it so sticked to 110.

BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
-Legit half depth , good speed too.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@186 , light weight
3x1@209 , ties last time's PR

STANDING CALVE RAISES:
3x12@308


Quote from: Girljordan on April 30, 2011, 10:37:36 am
How many inches do you lose jumping off concrete??

http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416

8)

4232
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2011, 09:47:09 am »
30 April 2011

ME jumps / dunks session

Jumping on concrete , 9'10'' rim

Bodyweight@session : 193,5 AM , WIN!
Injuries/aches : none
Soreness : upper body DOMS , nothing much
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low/mid effort jumps

9'10'' jumps:
- 1x3 SVJs : 7.5'' above rim , 30.5'' ,  :personal-record:
- 1x3 Dropsteps : 10'' above rim , 33'' ,  :personal-record:
- 3x4 3 steps DLRVJs : average 33'' , max 34''

- 4x4 9'10'' dunk attempts: 0/16  :o
- 1x1 9'8'' dunk attempts: First try = made dropstep 2-hander hanging on rim , no interest , rim too low , GTFO!

COMMENTS:
- Sick SVJ & dropstep PRs!  :wowthatwasnutswtf:
- RVJ needs work , FA is still lacking. Pushed for 35 but didn't even tie recent 34.5'' No worries , FA block is planned for later.
- Grip sucked today , couldn't palm the ball. I am horrible at 2 handers , horrible at lobs. Had a few hard misses off the backboard, i am just bad there. What annoys me more is that i am getting 11'' above that rim and still can't dunk it on a bad grip day. Means 36'' will not be enough for 10' , FML! Will start doing more double hand jumps to improve that ability.
Rant off...

4233
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 29, 2011, 05:24:22 pm »
29 April 2010

Bodyweight@session : ~195 PM , nice!
Injuries/aches : none
Soreness : none

Conditioning/recovery workout

WARMUP:
-15 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 50%
-Sprint ~25secs , rest ~35secs , rest between sets ~3mins

-Extended lower body stretch routine

Tomorrow = ME jumps , hope to hit 30'' SVJ / 33'' dropstep , let's see...

4234
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 28, 2011, 04:30:07 pm »
28 April 2011

Weight@session : ~196 although overeaten , nice
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143

SEATED ROWS
1x8@154
1x8@165
1x8@176

STANDING MILITARY PRESS:
1x8@77
1x8@88
1x8@99 , :personal-record: Previous was 8x92.5 , just 4th time doing them though so 'fake' PR.

CHINUPS:
3x8@BW
-I've never done 8, was always 6, clean reps were 8-7-6 , technically that's a PR too.

4235
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 28, 2011, 10:19:05 am »
Quote from: LBSS on April 28, 2011, 09:48:22 am
who un-negged my post?

 8)

4236
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 28, 2011, 06:26:06 am »
Quote from: shammy12 on April 27, 2011, 05:57:22 pm
Hey I was just wondering what the stim workout actually is, like how does it differ from a power workout?

Well , power workouts are supposed to train reactive qualities , Rate of Force Development and possibly Force Absorption.
Typical explosive workout would have jump squats @ 10-20% ( im using hang power cleans instead currently ) and explosive squats @ 60-70%.
Stim workouts are supposed to create a stimulus to the CNS & muscles without much fatigue, causing a fast and big overcompensation the next few days. For stim i am using some different approaches. The previous stim workouts logged here are not the typical , when in my training cycles , i use MSEM variant 2 , ( singles maxing at 105% , new PR every time ).
When in peak cycle , like the one i just entered , my stim workouts alternate between  MSEM @ 80-85% ( buffer ) and supermaximal 1/4 squats ( 110-120% ).
Hope it helps.

4237
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 27, 2011, 02:49:47 pm »
27 April 2011

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

Bball practice.
Good endurance , very good jumping.
Got ~28'' SVJ,  31'' dropstep and 32,5''-33'' RVJ. All those are ~1'' below recent PRs but geting them just 20 hours after workout without stim and randomly on warmups ( not a proper ME jumps session ) is awesome!

4238
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 26, 2011, 03:38:54 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current

26 April 2011

PHASE 4 - Cycle 1 - Power workout

Bodyweight@session : ~195 , nice , water is finaly leaving...
Injuries/aches : none
Soreness : none

Have a friendly game tomorrow so wanted to be fresh and took it easy.

HANG POWER CLEANS:
6x3@99
-Extremely powerful & explosive due to light weight.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x2@209
-Also extremely powerful & explosive due to light weight.

EXPLOSIVE ROMANIAN DEADLIFTS:
-Skipped

STANDING CALVE RAISES:
3x8@198lbs

4239
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 25, 2011, 04:30:12 pm »
25 April 2011

ME jumps session

Jumping on concrete , various rims ( 9'8'' , 9'10'' , 10', 10'2'' )

Bodyweight@session : just below 196@10pm, nice
Injuries/aches : none
Soreness : none
Stim : none

- 10mins dynamic warmup

- bunch of low/mid effort jumps

- 2x3 SVJs : mostly ~28'' , couple of 29''s ,  PR tie again.
- 2x3 Dropsteps : all ~32''
- 1x4 1 step DLRVJs : average 32'' , max 32,5''
- 1x4 2 steps DLRVJs : average 32'' , max 32,5''
- 2x4 3 steps DLRVJs : average 32'' , max 32,5''
- 1x4 SLRVJs : ~25'' , LOL

Comments:
-Pushed as much as i could to get 30'' SVJ and 33'' dropstep PRs but failed both. Pretty close though , 29/32 was easy.
-Many of the 32,5'' touches were probably ~33'' jumps, i felt i was hitting the rim after the jump peak.
-After a long time i felt better doing 3-step jumps than 1&2. Dropsteps still feeling more powerful though.
-Hit 32'' dropstep on 9'8'' , 3'' below wrist touch. This felt soooo awesome , gotta get 36'' dropstep!!!

4240
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 25, 2011, 04:15:29 pm »
WTF , it worked , you got a  :personal-record: too  ;D  ;D  ;D

 :highfive:  :headbang:  :wowthatwasnutswtf:

4241
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2011, 04:09:55 am »
Quote from: adarqui on April 21, 2011, 11:38:30 pm
Quote from: LBSS on April 21, 2011, 09:43:29 am

i fought gravity and gravity won. couple good jumps, mostly shit. the problem is unquestionably my slow-as-molasses approach.

god dammit

x2 , #$%#$%#$%#   :pissed:

Have you tried a caffed-up ME jump session? It makes huge difference. 3 teaspoons of instant coffee + 1 redbull offers an awesome CNS boost ( plus some placebo effect ).
Other stim tricks? Try one of those combo KellyB suggests:

Quote
==========================================================

Depth jump x 5 from 24 inch box rest 3 minutes running jump x 3

Jump with weighted vest x 3 rest 5 minutes regular jump x 3

*45 degree back extension Iso hold with toes pointed x 7 seconds - rest 3 minutes - jump variation

* This one is the brainchild of Coach Andrew Darqui who had excellent results with it.

==========================================================

Also try a lower rim , not too low though , something like 9'10''. It builds up confidence because it still looks high but you touch higher and get pumped up. That's a bit tricky though , if it's lower like 9'8'' or so, i lose the pump , rim looks childish...


4242
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 21, 2011, 03:15:43 pm »
Quote from: Raptor on April 21, 2011, 04:13:09 am
You mean, :personal-record: time :D

Hopefully!
For now its 4 days of doing nothing ( easter ) , goal is to get get rid of all that water&carbs and get weight to ~195 where it should be...

Today : extended lower body stretch routine.

4243
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 20, 2011, 07:23:59 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

20  April 2011

PHASE 3 - Cycle 6 - Stim workout

Bodyweight@session : ~198.5 , WTF + FML , gotta re-evaluate diet.
Soreness : none
Injuries/aches : still a bit tired/stressed all around shins and calves.

- 10 mins dynamic warmup

10' RIM JUMPS:
1x4 SVJs : ~27''
1x4 dropsteps : ~31''
1x4 1 step DLRVJs : ~31''
2x4 mixed 2/3 steps DLRVJs : mostly 31'' , couple of 32''
- Bad , CNS was shutting down runups forcing me to decelerate, weird.

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- Same loads with last time, again improvement in form/smoothness/jumping the weight.

MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 ( +22lbs )
3x1@297 ( +22lbs )
3x1@319 ( +11lbs ) ,  ties all time :personal-record:
-275 & 297 legit half depth , awesome
-Got too greedy and tried 319 , not happy with depth (between 1/4 and 1/2) , oh well.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176
3x1@209 ( +6.5lbs ) ,  :personal-record:
- 209 was diesel , could do more.

STANDING CALVE RAISES:
1x15@220
1x12@308
1x10@374
-Sick

END OF NEUTRAL PHASE , PEAK TIME!  ;D

4244
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 19, 2011, 04:20:58 pm »
19 April 2011

Bodyweight@session : ~196.5
Injuries/aches : shins/calves area still a bit stressed.
Soreness : none

Plyos session , FA oriented.

-10 mins dynamic warmup

-4x10 seconds bilateral line hops.

-4x10 MR tuck jumps

-4x5 18'' depth drops

-Extended lower body stretch routine

4245
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 18, 2011, 04:55:17 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

18 April 2011

PHASE 3 - Cycle 6 - Power workout

Bodyweight@session : ~196.5
Injuries/aches : shins/calves area very stressed from the concrete dunks.
Soreness : none

HANG POWER CLEANS:
3x3@121
3x3@132
- Same load with last time but better. Last time i could only pull 132 , this time i could jump the first 2 reps.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
4x1@253 ( +11lbs )
4x1@264 ( +11lbs )
- Not 2 sets , it was 8x1 and i increased the weight for the last 4 reps.
- Awesome power&speed again, crazy acceleration@264.

EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@220 ( +11lbs )
-Improved grip.

STANDING CALVE RAISES:
-Skipped to relax shins/calves.

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