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Messages - vag

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4621
Basketball / Re: The "Regular people dunking thread"
« on: September 03, 2010, 04:33:44 am »
Quote from: adarqui on September 02, 2010, 09:57:59 pm
cool, but how is he lazy as shit? hehe


Also , how is he "normal people" again?
Maybe you've become such a freak that your perspective on "normal" has changed!  ;D

4622
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 03, 2010, 04:07:19 am »
Quote from: LBSS on September 02, 2010, 03:59:13 pm

Looks like the age half of the equation is catching up to you  ;D

Oh shit , could that be true???  :o  :o  :o

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P  :headbang:


4623
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 02, 2010, 03:28:15 pm »
2 September 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.

4624
Nutrition & Supplementation / Re: Protein powder
« on: September 02, 2010, 04:26:54 am »
Quote from: LBSS on September 01, 2010, 04:51:35 pm
Quote from: askfordev on September 01, 2010, 03:41:29 pm
girlfriends never like protein

Depends on the form it comes in  ;)

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL

+15.000.000


4625
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 01, 2010, 02:03:35 pm »
Quote from: zginphil on September 01, 2010, 01:37:35 pm
i forgot u were a baller vag  lol  ball shud get bf down and u may surprise urself with sum nice jumps     i actually jump ok after basketball games   i havent attemped it after a practice though  too tiring probly

Well i dont play much , 1 or 2 times a week. Surely a great workout though...
Yes , you get some surprise jumps in bball. Sometimes its the floor that's too bouncy/gripy , some other times you lose yourself jumping for a rebound etc...
Today it was about soreness though , my quads hurt even walking so i couldnt get even close to max...

4626
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: September 01, 2010, 01:28:46 pm »

1 September 2010

Basketball training.

Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!
Bball practice was nice , tons of sweat and sprints and all , overall quite happy with my current bball endurance status.
Tried many jumps but they were all submax , too sore to jump max. Most jumps ~30'' , got a few 10'6'' touches ( 31'' ).
Next 2 lower body workouts = explosive : stim , so the next 2 Wednesdays ( bball training day ) i expect some serious bounce up on vert...

4627
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 30, 2010, 03:07:34 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


30 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none

SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

BSS:
1x8@121 , ( +11 lbs )
1x8@143 , ( +11 lbs )
1x8@165 , ( +11 lbs )

LEG CURLS:
1x8@55
1x8@77 , ( +33 lbs )
1x8@99 , ( +33 lbs )
1x8@110 , ( +33 lbs )
Switched from 3x12 to 4x8.

SINGLE LEG STANDING CALVE RAISES:
1x8@44
1x8@66
1x8@88
Was too tired to load and unload 350lbs on the machine so i did them single-leg , 8 reps each leg.
For my BW 88 lbs single leg ~= 370 normal so OK.

Again , very happy with the improvements but still those numbers are WEAK!  :-\


4628
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 27, 2010, 03:13:22 pm »
Quote from: Raptor on August 27, 2010, 09:03:58 am
I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!

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

27 August 2010

Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )

INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand

WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )

SEATED ROW:
1x8@110
1x8@121
1x8@132


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )

Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.



4629
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 26, 2010, 04:56:31 am »
BAM , SLRVJ DUNK  , $@#$@!#@##$%$#%$#%#$@#$#$%^&*()(*%$#@@@@!!!!!!!!

 :headbang:  :headbang:  :headbang:  :headbang:  :headbang:

R-E-S-P-E-C-T ! ! !


4630
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 26, 2010, 04:50:03 am »
Quote from: adarqui on August 25, 2010, 11:45:28 pm
Quote from: zginphil on August 25, 2010, 02:30:29 pm
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..

Thanks a lot man!!!
Yup , its all about determination , consistency and patience...
Wasn't like that when i was training in my 20's , id want results immediately , frustrate all the time , overtrain , change schedules every 1-2 months etc...
Maybe that's the good part of doing this at my age , you think and act much more mature... ;)

---------------------------------------------------------------------------------------------------------------------------------------------------

Quote from: adarqui on August 25, 2010, 11:47:32 pm

well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

x2
Kelly never gave me a progamm either , i mean a personal one.
After doing his VJB programs and ultimate split , ive been designing my own templates and Kelly & Andrew just mention to me some corrections/modifications i should consider. Ya , i do enjoy planing my own programs , its fun! Well its not like they're rocket science anyway, its just basic stuff! :D


4631
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 25, 2010, 02:48:18 pm »
Quote from: zginphil on August 25, 2010, 02:30:29 pm
congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

Hah , thanks man, just saw it earlier today...
Its great to see myself as a training example in a KellyB's article!
Its been a long journey so far , lets hope i can stay healthy and keep training so i can achieve even more...


4632
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 24, 2010, 03:04:43 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


24 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 2

Injuries/aches : the hip pain is back already! :( nothing much but i expected it would delay appearing...
Soreness : none

SQUATS:
1x6@143 , ( +22 lbs )
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
143 ATG , 165 & 187 parallel , 209 half-squats.

BSS:
1x8@110 , ( +22lbs )
1x8@132 , ( +22lbs )
1x8@154 , ( +22lbs )

LEG CURLS:
1x12@44
1x12@66
1x12@88

STANDING CALVE RAISES:
1x15@264 , ( +66lbs )
1x15@308 , ( +66lbs )
1x15@330 , ( +44lbs )

Overall good improvement , but still weak-ass numbers...

4633
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 24, 2010, 04:44:00 am »
Quote from: adarqui on August 23, 2010, 07:52:34 pm




Damn , that's an insane jump!!!
That's 13'' above easily !
35 and 36 my ass , that's 37'' for sure!!!

----------------------------------------------------------------------------------------------------------------------



Same here, easy 37''
That rim looks pretty legit so the backboard base is supposed to be at 9'2'' , so you need 3' to barely touch the bottom of it so...

Awesome jumps , huge non lifting achievements , congrats!!!

4634
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 23, 2010, 01:55:37 pm »
23 August 2010

Conditioning/recovery workout:

Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.

- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest

-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!

- 3 mins rest
- Bunch of low/mid effort jumps

-Jumps , 10' rim , concrete:

1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''

Bad jumping day, haven't had one for a looong time ,  :welcome: , LOL

4635
800m+ Running and/or Conditioning / Re: New 800m Record
« on: August 23, 2010, 04:02:13 am »
Quote from: Flander on August 23, 2010, 01:39:37 am
Quote from: BMully on August 22, 2010, 10:24:16 pm
this race is not that cool...first of all, i get more tired in a good 400m than this race (it's a different kinda tired when you run this race)

Are you daft. Its a world record 800m. Might not be a close competition, but its damn impressive, He runs a 49 seconds first lap and follows up with a 52 lap. Noone in the world can do that, other than him.

Quote
it's too slow of a pace for me, don't like it much

Too slow? Let me see you run a 49sec 400m and then lets see what you can knock out on your second lap.

Quote
there is this dude, may have went to  olympics idk or is in college 800m, guy runs, repeat 300m-500m almost every other day when we went to the track(this was the one i talked about, the college 1 that has pro track guys race there, we used it as practice) the guy must have done 30-40 of these repeats(or what seemed to be) at insane pace probably keeping 26-28seconds for 200m time..i mean absolute beast, guy was relentless, took about 1min break in between each 1 and was dead on every time...skinny as a rail 2

And tell me why this guy is more impressive than a guy running a world record 800m. 26-28 200m's is nothing compared to that.

Damnit man. Get a sense of reality.



x2!!!

800m 1:41 = 8x12,625sec 100m
800m 1:41 = 4x25,25sec 200m
800m 1:41 = PURE BEAST!  :headbang:

Well, its a WR anyway , that should be enough...

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