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Messages - vag

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4366
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 05, 2011, 05:39:11 am »
Quote from: LBSS on January 04, 2011, 11:11:25 am
Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.

Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!


Quote from: adarqui on January 05, 2011, 04:28:41 am
i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.

Ah , too late , i started where i left. No big difference though , if i did a "get back at it" session it would look the same , check the log below.

Quote from: adarqui on January 05, 2011, 04:28:41 am
nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.

peace man!

Nah , never lazy with diet, my diet is pretty awesome and i have no problem keeping it. Not changing much anyway, just lowering the intake and phasing out the daily big-carb eating.




THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


5 Jan 2011

PHASE 3 - Cycle 1 - Strength workout

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

SQUATS :
1x5@187
1x5@198
1x5@209
- All sets and reps ATG.
That was hilarious , bar felt like a feather on my back but quads started burning from 1st set.

REVERSE LUNGE:
3x6@121

ROMANIAN DEADLIFTS:
3x6@143

SINGLE LEG STANDING CALVE RAISES:
3x12@110

4367
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 04, 2011, 04:39:02 am »
Happy new year everybody!!!  :highfive:

Let's get to business!  ;D
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.

4368
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 30, 2010, 06:37:43 am »
Quote from: adarqui on December 30, 2010, 12:56:57 am

nooooooooooooooooooooooooooooooo  :-\

back on track back on track loool.

pc

Quote from: Raptor on December 30, 2010, 06:23:34 am
Quote
vag    12:20:51 PM    Logging out of the forum.

BLASPHEMY :uhhhfacepalm:

LOLLLLL



4369
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 29, 2010, 02:26:31 pm »
28 December 2010

Jumps/dunks session :

Went to a really nice court, rim looked a bit high , like 10'1'' or so. Was getting 6'' above so 32'' or so. Not sure about the rim height so can't really tell. Good thing was that jumps were easy , explosive and consistent. Left after ~20 max jumps because the court got too packed!
On my way home i found an empty highschool court , threw in some extra jumps there:
Rim looked like 9'10'' or so , was getting steady 1'' below wrist there so 32-ish again. Threw down a couple of dunks , nothing special but always nice to dunk. Jumps still easy/explosive/consistent.
Max height would not dropoff after ~15 jumps/dunk attempts there ( ~35 total ) , but i terminated because shins started bugging a bit.
Very happy with how easy 32'' was and with the consistency , not so happy with the 32'' , wanted higher.

All the other days : sleeping a lot , detraining , eating bad , drinking more etc , oh well , that's Xmas holidays all about :D

4370
Crazy Weird Analysis & Stuff :) / Re: Resting Heart Rate
« on: December 26, 2010, 04:02:50 am »
Quote from: StuckInTheAir on December 25, 2010, 10:49:58 pm
12 beats, 10 seconds.
so 60/min.

:uhhhfacepalm:

4371
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 25, 2010, 05:36:42 am »
The "Dunk Travel Channel" idea is amazing , loved it!
Also your jumps are so consistent , in the past you used to be jumping ~2'' below PR and get random ( 1 or 2 ) peak jumps each session , now you look like steady 0.5'' below PR , awesome stuff.

4372
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 24, 2010, 05:11:25 am »
Quote from: Raptor on December 24, 2010, 04:59:59 am
1) I meant off two feet. My PR jump off two feet with runup and everything is 31-32 inches. Off one leg, that's another story.
2) You did? That's great. I'm probably at that level as well if I go balls to the wall. But you still jump more even with that.

LOL , but you're a 1-leg jumper , you can't compare SLRVJs with DLRVJs.
But i get what you're saying , no matter if you're 1-leg jumper squat/BW should have a carryover on DL jumps.
Well , our relative strength is more or less the same , so it's all jumping mechanics etc , that's why my DLRVJ is better ( me being a natural DL-jumper ).
BTW , my SLRVJ right now would be something like 25'' to 27'' , pathetic!  :P

4373
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 24, 2010, 04:17:00 am »
Quote from: Raptor on December 23, 2010, 02:11:55 pm
That's still higher than me, and I'm 10 years younger and squat more.

Gotta mean something. Either bad for me or good for vag, or both.

2 questions:

1) How do i jump higher when my PR is 34,5'' , this season best is 33,5'' and you jumped 36'' a few weeks ago?
2) How do you squat more when you did PRed at 140x1 last week and i PRed at 3x1x145 ?

But lets just say that our numbers are very good for both!  :highfive:  :strong: :ibsquatting:

Quote from: adarqui on December 23, 2010, 07:42:02 pm

hahaha !!!!!!!!!!! sick!!!!! ur drop step is getting beeeast!

sick SVJ too.. 30 SVJ/35 drop step, gotta get that shit!@$@

keep this train rollin` mang!@$!

Thanks man!
Yes , looks like it will be easy to get to 33-34 dropstep , the remaining explosive phases + fat loss  should do...
As for SVJ , i don't know , never was able to feel when ill PR on that , it's weird...
350lbs squat + 185-190lbs BW = 30+SVJ , 33-34 dropstep , 35 RVJ. Should be there by late February - early March.

4374
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 23, 2010, 01:43:32 pm »
23 Dec 2010

ME jumps session

Weight@session : 200,5
Injuries/aches : none
Soreness : slight hamstring soreness from RDLs

Jumping on concrete , 10' rim , limited light.

1x3 SVJs : Got 3d knuckle at rim , 10'3'' , 28'' , Season Best!

1x3 dropsteps : 10'7'' easy , got one at 10'7.5'' 32.5'' ,  :personal-record:

3x4 DLRVJs ( mixed runups , 2 to 4 steps ) :

Full runups : best 10'7'' ( 32'' )
Limited runups ( 1 or 2 steps ) : mostly 10'7.5'' , a couple of 10'8'' and one a bit higher , like 10'8.5'' , 33.5'' , Season Best!

4375
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 23, 2010, 12:14:17 pm »
Quote from: LBSS on December 17, 2010, 01:19:14 pm
Step aside, Russell Westbrook and Blake Griffin. Allow me to reintroduce you to Mr. JR Smith.

<a href="http://www.youtube.com/watch?v=ZdmsNA6yhXY" target="_blank">http://www.youtube.com/watch?v=ZdmsNA6yhXY</a>

<a href="http://www.youtube.com/watch?v=tok1kvYcCyo" target="_blank">http://www.youtube.com/watch?v=tok1kvYcCyo</a>

Its not a dunk but its the shit!

adarq , this also looks much better http'ed@720p

4376
Basketball / Re: Blake Griffin needs his own thread - This guy is a freak
« on: December 23, 2010, 12:11:03 pm »
<a href="http://www.youtube.com/watch?v=xqzF_0LWwHg" target="_blank">http://www.youtube.com/watch?v=xqzF_0LWwHg</a>

adarq , html this at 720p :D

4377
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 22, 2010, 07:40:35 am »
Quote from: adarqui on December 22, 2010, 06:44:16 am

stretch: 1 hour of statis

recovery: 30min of leg drain


Is there a right order to do those ( first stretch then drain ) or it's totally irrelevant?

4378
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 22, 2010, 04:29:57 am »
Quote from: hyperdunk1 on December 22, 2010, 03:14:47 am
are you genetically athletic and were you very active in your younger years? bc some of the ppl i know in their late 30s couldn't increase their vertical from 2in to 3in.

No to both. My natural built is totally non-athletic , thin but not lean , weak , slow.
In my younger years i was moderately active , some periods a bit more , some periods a bit less.
The main reasons this has worked are:
1) I am training right. ( program wise and nutrition wise ).
2) I am training consistent for ~3,5 years now.
3) I never get injured , this is where im gifted. Twist your fingers though!  ;D

4379
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2010, 02:44:26 pm »
21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

- Various bball palming drills ( iso bball palming variations) during the drain.

- My usual lower body stretch routine.

4380
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2010, 09:28:06 am »
Quote from: adarqui on December 21, 2010, 05:57:33 am

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!

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