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Messages - vag

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4246
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2011, 05:38:53 pm »

siiiiiiick! that first jump is beast (just saw vid).. very very nice


Thanks man! The pic above is the highest point of that first jump.

Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.

I started using left 1 year ago , rotation is more natural and extension better , but it felt like shit. Now i feel better with left , although i'm right handed. Today i missed all dunks with right and the left ones were more powerful too!
I experimented a bit with rotation , it's improving but not good enough to be in the video yet. Patience... ;)

4247
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2011, 04:26:18 pm »

4248
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2011, 11:38:36 am »
17 April 2011

ME jumps/dunks session

9'10'' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low mid effort jumps

- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe  :personal-record: , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.

Here is the best jump of the session:



3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''

Don't know what to claim , let's call it a 34,5'' PR tie? :D


4249
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 16, 2011, 06:27:20 am »
16 April 2010

Bodyweight@session : ~198 AM , FFFFUUUUUUUUU
Injuries/aches : none
Soreness : Quads 3/5 , Glutes 2/5 , Hamstrings&Calves 1/5

Conditioning/recovery workout

WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 60-70%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins

10' RIM JUMPS:
1x3 SVJs : ~10'1'' ( ~26'' )
1x3 dropsteps : ~10'5'' ( ~30'' )
1x3 1-step DLRVJs : ~10'4'' ( ~29'' )
-Intense denial of muscles to absorb force.
-Too sore + no caffeine + too tired from sprints + 30'' dropstep = win.

4250
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 14, 2011, 03:20:50 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending



14 April 2011

PHASE 3 - Cycle 6 - Strength workout

Bodyweight@session : ~198 , no worries , stuffed with food for the workout.
Soreness : none
Injuries/aches : none

SQUATS:
1x6@198
1x6@209
1x6@220
1x6@231
-198 & 209 full , 220 & 231 parallel
-Matched last week's smith loads as planned , nice.

REVERSE LUNGES:
1x6@132
1x6@154 ( +11lbs )
1x6@165 ( +11lbs )
-Progress in loads although last week was at smith , sick!

ROMANIAN DEADLIFTS:
1x8@187
1x8@209
1x6@231 ( +11lbs ):personal-record:

STANDING CALVE RAISES:
3x15@220lbs
3x15@264lbs ( +33lbs )
3x15@286lbs ( +44lbs )
-15x286 = hard

4251
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2011, 02:43:49 pm »
13 April 2011

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

Bball practice.
Medium endurance , bad jumping. Jumps were powerfull but not getting up high.
Got 10'2'' SVJ ( 27'' ) and 10'6.5'' ( 31.5'' ) off 1 step , both 2'' below Sunday.


4252
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2011, 09:52:24 am »

4253

4254
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 13, 2011, 04:16:35 am »
12 April 2011

Bodyweight@session : just under 195 , nice!
Injuries/aches : none
Soreness : none

Upper body workout, no time for gym, home workout , FML :pissed:

PUSHUPS:
4x15

BENT OVER ROWS:
4x10@44lbs each hand.

BICEP CONCENTRATION CURLS:
3x12@22lbs each hand.

STANDING TRCEPS EXTESIONS
3x12@22lbs each hand.

4255
Eat more and sleep more. You don't have to hit non-fatigued PR's. Just focus on hitting fatigued PR's. They will eventually catch up to your all-time PR's. Surpass those by a good amount. Then when it's time to rest up and test a PR you're physically/mentally ready for, you'll be shitting bricks of joy!

This.

I think you did good to take a week off , but no more, the line between detraining and rest is not very clear.
Just get back to your template and do what guys here say.
Lift heavy + eat good/clean + sleep enough = win

4256
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 12, 2011, 04:20:45 am »
damn vag, pr'ing left and right!

 :highfive:
Just wait 2 more months and cross your fingers that i'll stay healthy.
Periodization rules , huge PRs on the road...

4257
^^^^^
Yes , i still can't get why you're not jumping way higher. 320@169, WTF , that should have you in the 35 area.
You're very strong relatively and absolutely , lean , you do your plyos , you jump often , don't get it!  :pissed:
Then again you had many derails, those are major bitches.

High-freq jumping sounds nice , be sure not to wear yourself out though. When i was jumping almost every day last year , i would label most of those sessions as 'submax'. Psychology trick , just like you described about gym session : no expectations , no disappointments , just adaptation and technique improvements. So i would go like , e.g. , Monday submax , Wed submax , Saturday caff-up + ME. Worked nice.
Just saying... :D

4258
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2011, 03:25:45 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


11  April 2011

PHASE 3 - Cycle 5 - Stim workout

Bodyweight@session : ~195 , too low.
Soreness : forearms , from squeezing the ball to palm it , LOL
Injuries/aches : very tired/stressed all around shins and calves.

HANG POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )
-Nice , improvement in form/smoothness/jumping the weight.

MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@308 ( +11lbs )
-253 pushing parallel.
-275 much better than last time.
-308 felt ok on back but depth wasn't good.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176 ( +11lbs )
3x1@202.5 ( +4.5lbs ) ,  :personal-record:

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

4259
LMAO wit the music. Vag it feels like a huge boulder's been lifted off your shoulders. Now dunk daily!!!

Thanks , Terminator theme FTW!

4260
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2011, 10:54:26 am »
Congrats on 10' dunk you old fart.  :headbang: :headbang: :headbang:

Didnt look like you even tried to jump high. Nice job.

Thanks flander , old fart FTW  :P

Congrats on your dunk!

Thanks , your turn now!

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