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Messages - vag

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4591
Pics, Videos, & Links / Re: Pictures from the last two days
« on: September 21, 2010, 05:02:39 am »
Quote from: Raptor on September 20, 2010, 03:03:40 pm
Yeah hangtiming it from the heel rise to the heel back on the ground (since the center of gravity rises when the heel rises, so you're basically "in air" when that happens). Also these numbers make sense so I guess they're right.

According to my study on that , that also seems to be wrong measurement:
http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

Also note that the hangtime height calculation physics formula is for vertical displacement , when you put an angle to your orbit ( have horizontal displacement too ) the type is different , so or those calculators are wrong again.

--- end spazzing out ---

4592
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 20, 2010, 03:41:33 pm »
20 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : 1/5 hamstring soreness , finally minimum DOMS after lower body hypertrophy workout!

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x6@143
1x6@143

INCLINE BENCH CHEST DB FLYS:
1x10@41 each hand , ( +13 lbs )
1x10@41 each hand , ( +6 lbs )
1x10@41 each hand

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x6@187 , ( +22lbs )

SEATED ROWS:
1x8@132
1x8@154
1x8@176 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@143 , ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x10@77 , ( -11lbs ) , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
Dead , skipped!

4593
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 18, 2010, 05:32:11 am »
Quote from: adarqui on September 17, 2010, 06:50:13 pm

nice man, going to get some PR's early, big PR's soon down the road.

pc

Thanks man , hopefully !!!
Weights are going up very nice , performance ( vert ) is still suffering , but that's the plan, GPP FTW!
Gotta be patient...

4594
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 17, 2010, 03:16:31 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


17 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~196  :o Nah , fake BW , too much water & food in and not much out today! :D
Injuries/aches : Right lower back bugging slightly , probably a slight pull in lat pulldowns , also a feeling of stress around shins area.
Soreness : none

SQUATS:
1x6@165
1x6@187 , ( ATG instead of parallel )
1x6@209
1x6@231 , ( +11 lbs )
165 & 187 ATG , 209 & 231 half-squats.

BSS:
1x8@132 , ( +11 lbs )
1x8@176 , ( +33 lbs )
1x8@198 , ( +33 lbs )
That's an 8-rep PR tie , first PR of the season ,  :P

LEG CURLS:
1x8@77 , ( +22 lbs )
1x8@88 , ( +11 lbs )
1x8@99
1x8@110

SINGLE LEG STANDING CALVE RAISES:
1x12@44 , ( +4 reps )
1x12@66 , ( +4 reps )
1x12@88 , ( +4 reps )


4595
News, Announcements, & Suggestions / September 17 : Site was down, bluehost power failure
« on: September 17, 2010, 06:07:13 am »

Andrew said the entire datacenter had a power outage...

4596
K1, Muay Thai, Kickboxing / Re: Mike Zambidis - Explosive
« on: September 16, 2010, 08:34:38 am »
Ah , i missed "Iron Mike's" thread , it started when i was in vacation! Greek pride! :D

What you guys couldn't know is that last year he took part in "dancing with the stars":

<a href="http://www.youtube.com/watch?v=u9cQRhv2mBE" target="_blank">http://www.youtube.com/watch?v=u9cQRhv2mBE</a>

<a href="http://www.youtube.com/watch?v=XcF87YUp9o0" target="_blank">http://www.youtube.com/watch?v=XcF87YUp9o0</a>


Q : Kick boxing + dancing = ??

<a href="http://www.youtube.com/watch?v=P2JoZAU8D0k" target="_blank">http://www.youtube.com/watch?v=P2JoZAU8D0k</a>

A : Yoghurt! ( The logo says "STRONG taste / SMOOTH feeling" ) :D

PS : leap@0:08 =  :o  :o  :o



4597
Pics, Videos, & Links / Re: 800 lb RAW ATG SQUAT!
« on: September 16, 2010, 08:01:50 am »
Quote from: steven-miller on September 16, 2010, 05:43:24 am
I think 30 is not all that bad for a guy that probably never jumps, but I would have expected a little higher VJ still. Shane Hamman for example has been reported to have had a VJ PR of 36", really good in and on itself, but also at a bodyweight of much over 300 lbs. He was also witnessed to do 5 back flips in the OTC right after a heavy single with 804 lbs...



 :o  :o  :o

4598
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 16, 2010, 07:58:24 am »
Quote from: Rip on September 16, 2010, 06:32:06 am
You're older den my granpa niggah

x2 !!!

oh , wait....  8)

4599
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 16, 2010, 03:14:07 am »
Quote from: adarqui on September 16, 2010, 01:01:04 am

I feel you, when I realized I had to dunk in the dead heat today I said F that, and went to that enclosed outdoor gym with less sleep.. i was damn near falling asleep on the way to that court even after coffee+milk + monster energy, but i'd rather dunk under those conditions than in 95 F humid sun, woulda been horrible.

pc

Wasn't even a dunk session in the sun , it was team practice at our standard indoor court. Problem is that its a cheap building , walls made of those metal-sheets , no air condition , no ventilation system , nothing. So when its hot outside and the sun burns it all day , it becomes like a greenhouse , or like a sauna inside.
Anyway , i was hoping to have a mini peak yesterday , and i did have that springy powerful feeling warming up , but it never happened as explained. Bleh , whatever...

4600
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 15, 2010, 01:33:02 pm »
15 September 2010

Basketball training

Aches/injuries/soreness : none

Not good. Was too damn hot and humid , lost the "pop" of last Wednesday. I dont know if i should blame the heat or Monday's max sprints. Bball endurance was good though.
Didn't do any max jumps, was so exhausted and dehydrated ( in a bad way ) that it was pointless.

4601
Introduce Yourself / Re: for 45" running vert
« on: September 15, 2010, 02:08:38 am »
Quote from: bballstar492 on September 15, 2010, 02:02:23 am
16 sets!!!!  :o :o :o

Actualy 16 sets of 3x265 AFTER 135x8 , 5x225, 3x295 , 1x315 , 1x335  , not to mention the cleans!!!

 :o * [infinite]

4602
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: September 15, 2010, 01:47:28 am »
Quote from: adarqui on September 14, 2010, 04:46:10 pm
Quote from: Raptor on September 14, 2010, 04:38:19 am
I dreamed once that I could jump ~80 inches off two feet and was doing dunks like in NBA Jam etc, and thinking "hey it's not that hard". I was with my belly at the rim at pretty much every dunk attempt, and it felt easy.

fun dream, i've had plenty of dreams where i can't dunk.. how shitty is that.


Every now and then i dream that im jumping to dunk , im getting up high enough but i can't dunk : im not jumping ridiculous , just enough to dunk easy , like getting wrist 4-5'' above rim. And while im happy that i got there and try to throw it down its like the ball is glued in my hand , the motion slows down terribly and i get stuck , like hanging on the rim but with the ball in my hand. Its like those dreams that you want to run but your feet are glued , you want to hit someone but you cant power your hands etc , its a typical dream thing...

4603
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 14, 2010, 03:02:37 pm »
14 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout , reduced volume for unloading purposes.

BENCH PRESS:
1x5@121
1x5@132
1x5@154

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@165
1x5@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@110
1x6@132

EZ BAR STANDING BICEP CURLS:
1x8@66
1x8@77
1x8@88

TRICEPS PUSHDOWN ( ROPE ):
1x8@77
1x8@88
1x8@99

4604
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: September 14, 2010, 03:55:05 am »
Quote from: LBSS on September 13, 2010, 02:59:24 pm
LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

Ratios FTW!
I like too how you planned it , less emphasis on limit strength as you're already very good there, more emphasis on getting that bounce.
Nice , cant wait to see how it will go...
As for the length , i did a ~13-week thing last year , liked it so much that this year it will take like 6-7 months!
You don't have to worry about the length at all IMO , because every cycle ends with power/stim workouts so you create mini-peaks pretty often. And keep the "official testing" / major peaks for every phase end.

### End hijacking / coach-pretending ###


4605
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 13, 2010, 02:37:33 pm »

13 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The classic right hip pain , like 1/5
- Soreness: Calves , quads , glutes : 1/5

- 10 mins light jog
- 10 mins dynamic warmup

- 3 mins rest

C1: 40m sprint @ 100%
C1: Rest : 10 seconds
C1: 5 x MR tuck jumps
C1: Rest : 60 seconds
C1 info : 5 rounds.

- 5 mins rest

- Bunch of low/mid effort jumps
- 2x3 dropstep DLRVJs : mostly 29'' , couple of 30''s.
- 2x3 1-step DLRVJs : mostly 30'' to 31'' , couple of 31,5''s.

- Long good lower body stretch.

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