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Messages - vag

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4351

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 15, 2011, 10:48:44 am »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121

4352

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 12, 2011, 01:20:09 pm »

12 Jan 2011

BBall practice.
Endurance = awful as expected after so long time.
Jumps = same shit , reactive but not powerful. Mostly 30'' , maxed a few jumps at 31,5''.

4353

Progress Journals & Experimental Routines / Re: cowed77's time to get up!

« on: January 12, 2011, 01:12:57 pm »

Quote from: cowed77 on January 12, 2011, 10:53:12 am

BW: 66.6kg

s1: bench: 5 x (65, 75, 85, 90, 90, 85)
** only got 4 reps for bolded sets
bar had rolled to my thumb on 3rd rep, forced bar up on 4th, hurt the thumb abit, couldnt get the 5th. pissed, felt i could get it.
last set of 85 good barspeed.

Sick benching!!! 1.36*BW for 5+4 reps is no joke!!!

4354

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 11, 2011, 02:47:14 pm »

11 Jan 2011

Weight@session : ~195
Injuries/aches: none
Soreness : noce

Upper Body Workout.

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

PULLUPS
3x6
- first 2 of each set clean , had to assist going up on the others.

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77

TRICEPS PUSHDOWN ( ROPE ):
2x10@88

4355

Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?

« on: January 11, 2011, 10:37:14 am »

Quote from: nicoodie on January 11, 2011, 10:07:26 am

(No VJB please. Let's not open a can of worms, I know it's the bomb and all, but if it would be those 3 up there, which one?)

VJB!
Seriously , since you say you know it's the bomb , why do you exclude that option?

4356

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 09, 2011, 06:14:23 am »

Quote from: adarqui on January 08, 2011, 07:51:17 pm

damn wtf? your VMO bitched out bad for this session hahah...

Yes , it didn't bug initially , but then it started. It was that specific burn when you get back to lifting from a break, i'm sure you know that i mean. Different feeling than normal DOMS , much more able to fuck your training.

Quote from: adarqui on January 08, 2011, 07:51:17 pm

like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.

Yes , this will be interesting. Taking the slow approach though , see how it goes and how i respond, try-catch FTW!

4357

Program Review / Re: Air alert (knee alert?)

« on: January 08, 2011, 07:15:27 pm »

I did air alert 3. The whole shit , 16 weeks , back in May 2007 being ~32,5 years old.
Didn't gain a single inch, probably because my strength was very low back then , so ultra high volume plyos ( that AA is ) was useless.
I didn't have the slightest knee bugging during it , but then again i never had the slightest knee bugging in my entire life.

I think people without training background doing AA is pure waste of time. Dangerous for those with sensitive knees , just useless for all the others.

As for people with training background , they don't care for AA!

truth =

4358

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 08, 2011, 10:51:54 am »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

8 Jan 2011

PHASE 3 - Cycle 1 - Power workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : VMO unrecovered , see exercises commentary.

C1 : 20m sprints@100%
C1 : 1x5 MR tuck jumps
C1 : rest 1 min
C1 info : 5 rotations
- Those felt awesome , great acceleration at sprints and great bounce at tucks.

3x4 ME jumps:
Dropstep : ~29''
RVJs ( 1, 2 and 3 steps ) : ~31''
- Felt very reactive and explosive but quads ( mainly VMO ) started 'burning'. Couldn't 'squat' my jumps properly.
- Very interesting is that i felt better with full runup jumps than dropsteps after a long time , probably because of lower BW.

REA SQUATS:
4x3@121
- Awesome , VMO still burning so instead of halfs@143 i did ATG@121. Very fast!!!

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
-Bad , VMO really burning , couldn't stabilize the transition well. Did my best at exploding up though.

EXPLOSIVE ROMANIAN DEADLIFTS:
4x5@175
-Awesome.

SINGLE LEG STANDING CALVE RAISES:
4x5@132

4359

Basketball / Re: Jordan Haters - They exist? WHAT THE F.

« on: January 08, 2011, 06:46:17 am »

Quote from: hyperdunk1 on January 08, 2011, 06:15:28 am

Quote from: vag on January 07, 2011, 10:11:12 am
Quote from: hyperdunk1 on January 07, 2011, 09:15:17 am
You were great while you played for the Bulls Mike.

Season 2002-03 playing for Wizards at age 40 ( !!! ) :
Games played: 82
Games started:67
FG% : .445
3P% : .291
FT% : .821
Rebounds : 6.1
Assists : 3.8
Steals : 1.50
Blocks : .48
Turnovers : 2.11
Points per game : 20.0

DOES THAT CONSTITUTE AS "GREAT"? Was that MJ ESQUE? Did the wizards accomplish GREATNESS? Answer is NO. LBSS stop posting in my threads, stop licking ass, stop blowing dick, get some help.

Not interested to play tug-of-war.
You said he was great only with the bulls , i posted his stats of the last season proving ( for me ) he was still great , now you say no he wasn't!

WAS NOT!
WAS TOO!
NOT!
TOO!
...
...
...

4360

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: January 07, 2011, 03:47:53 pm »

5 & 6 Jan 2011

DOMS:
Quads : 4,5/5
Hamstrings, abductors, glutes : 4/5
Calves : 3/5

Both days all i did was :
-20 mins leg drain
- Lower body stretching

7 Jan 2011

Weight@session : ~194
Injuries/aches: none
Soreness :
Quads/hamstrings/abductors : 2/5

Upper Body Workout.

BENCH PRESS:
3x8@132

WIDE GRIP LAT PULLDOWNS:
3x8@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
3x8@99

BICEPS EZ BAR STANDING CURLS:
3x8@66

TRICEPS PUSHDOWN ( ROPE ):
3x8@77

- 20 mins leg drain
- Lower body stretching

4361

Basketball / Re: Jordan Haters - They exist? WHAT THE F.

« on: January 07, 2011, 11:39:57 am »

Quote from: hyperdunk1 on January 07, 2011, 11:09:38 am

And the wizards sucked balls. There game was built around mike when it shoulda been focused on rip hamilton. 44.5% fg is not that good.

44.5% fg ( with 20ppg , not just a few open shots ) is not that good for a 40 year old ? You are joking right?
I just checked the current NBA top scorers list , from the first 10 only Studemire and Nowitzki are above 50%
Durant = 46,3 , Kobe = 44,6 , Carmelo = 43,6 , Rose = 45,5

Anyway , dont want to convince you about anything , just saying...

4362

Basketball / Re: Jordan Haters - They exist? WHAT THE F.

« on: January 07, 2011, 10:11:12 am »

Quote from: hyperdunk1 on January 07, 2011, 09:15:17 am

You were great while you played for the Bulls Mike.

Season 2002-03 playing for Wizards at age 40 ( !!! ) :
Games played: 82
Games started:67
FG% : .445
3P% : .291
FT% : .821
Rebounds : 6.1
Assists : 3.8
Steals : 1.50
Blocks : .48
Turnovers : 2.11
Points per game : 20.0

4363

Introduce Yourself / Re: HI ! I'm LMD !!!

« on: January 06, 2011, 11:51:45 am »

I remember you from youtube! You were always a beast with the bar , but last summer's dunking progress was phenomenal too!
Then i remember you had some serious knee shit that kept you away from dunking. You came back for a while and disappeared again. Is your knee ok now , is it only powerlifting focus that keeps you away from dunking?
500lbs squat/230 lbs BW , i'm sure you can land some crazy dunks right now , much better than 1-hand-oop! Have you tried or you're just guessing?

Anyway ,