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Messages - vag

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4801
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: June 14, 2010, 04:15:44 am »
Quote from: ARowe on June 14, 2010, 12:30:03 am
6-13-10

Jumped/shot baskets for a while outside. Jumps were pretty good. ~6.5" over 9'8 with one hand.

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

Hip mobility w/ barbell

Squat warmup: 135x5 185x3 - forgot I was supposed to do Reactive squats first

REA squat: 45x3 120x3 125x3 130x3 130x3 - definitely getting easier

Squat: 225x1 245x5 250x7 - PR

Walking Lunges: 163x5e 173x5e - PR

Core circuit x2



Sick jumps!
Sick lifts!
Sick physique!

4802
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 13, 2010, 06:28:34 pm »
Agreed , very interesting...
As for the shit talk , come oooon , shit talk is funny/cool , keep it rollin'! :D

What i was always curious , the million dollar question : "how long is the energy you eat available?"
Im not talking any energy , im talking carbs from rice, pasta or whole grain bread , thats my main energy income.
I used the same-day aproach coz i was afraid it would be wasted if i eat it the previous day.
Probably i must use the same-day approach for bulking and the prev-day aproach for explosive/sport events.
So now that im done with bulking , it should be 100% your aproach...
Nice , always like trying something new.
Thanks for the tips! :D

4803
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 13, 2010, 04:50:02 pm »
Quote from: adarqui on June 13, 2010, 04:36:42 pm

sick!!!!!!!!!!!!!!!!!!!!!! 10' dunks coming up.

btw, don't just reduce caloric intake across the board, zigzag it.. lower cal days, higher cal days.. before anything important eat big the day before, but on other days you can eat alot lighter.

peace man

I do zig-zag but I do it differently , the days that i work out ( at 9pm )  i eat a little big at lunch ( 1pm ) and like a pig post-workout. All the other days i go light. Is this wrong?


4804
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 13, 2010, 04:19:18 pm »

13 June 2010

Vertical jump testing / dunks session

Interesting elements of this session:
- I was wearing my hyperdunks instead of nike frees.
- Weight@session : 201,5 , i need to reduce my calorie intake , i thought i did this week but i obviousely failed.
- 6 hours before the session i drunk like 500ml wine

- 15' dynamic warmup + bunch of low/medium effort jumps.

Jumps on 9'10'' :
1x4 SVJs : 28''
1x3 2 step lead in jumps : ~31''
1x3 full runup jumps ~32''
Lights there were broken , light was too low so running jumps were holding back.
SVJs were awesome , i had the REA squat feeling doing them , blasting up , great shit!

10' rims were taken so i went to the 9'8'' rim that had lights so i could film

SVJ : 28'' here too
2-steps RVJ : 32+''
full runup RVJ : 33'' , hitting rim 4'' below wrist.

Then i had to leave , got only 2 dunk attempts on 9'8'', both 2 handers with only 2 steps , way too easy.
Awesome session , 201lbs + wine + no caffeine + 33'' , WTF !!!  :o  ;D
Ok , big statement : next time i get the 10' rim free , ill dunk it! :D


4805
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 13, 2010, 02:17:53 pm »
Quote from: Flander on June 13, 2010, 11:56:30 am
Quote from: vag on June 12, 2010, 05:54:46 am
Quote from: Flander on June 12, 2010, 01:43:27 am
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...

Considered rolling it on a tennisball?

Nah... i probably should though. I generally just let those things go away. I am not gifted at speed or strength or power , but i am gifted in injury proneness , i am almost 36 and all the injuries i had was was an ankle sprain. I mean EVER! :D
I did ice it hardcore yesterday ( Saturday ) , it improved a lot , today ( Sunday ) i was barely feeling it and i got to swim in the sea too , so it should be allright.
Drinking a redbull before dunking currently , ill see there how it really is! :D
Thanks for asking/recommending !

4806
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 12, 2010, 05:54:46 am »
Quote from: Flander on June 12, 2010, 01:43:27 am
Still got that pain in your leg?

Yes , just woke up and its still there , 2nd day ( Saturday ). I think it bugs less today. I described it wrong , its 5'' above ancle , not 3''
Anyway , lets see how it goees
Thanks...

4807
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 11, 2010, 03:23:02 pm »
Quote from: cowed77 on June 11, 2010, 03:02:11 pm
caffeine never had any of those effects for me... :(
beta alanine gave me some jitters the fews few times, but now i feel nothing once more...

sigh, resistance or adjustment to stims is the worst thing.
 :-\

Yeah , im trying to cut down on caffeine too so i can get some better stim effect from it. I drink about 300mg to 400mg of caffeine daily for the last... 17 years , literally! so to get a good stim effect i have to drink 400mg in coffe and a redbull for the taurine , those do work but those quantities are not normal.
Talking about stim , take a look at Kelly Baggett's last article , he released it today:

http://www.higher-faster-sports.com/mentallyjacked.html

4808
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 11, 2010, 02:21:05 pm »
11 June 2010

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

Right leg bugging in a weird spot , never had that again. Its about 3'' above ankle , from what i see in the images it would be the "peroneus brevis" or the "flexor halucis longus". Its bugging pretty much , cant even walk 100% normal. Started feeling it last night after training , must be either the DJs or the other day's sprints. Anyway , its one of those things that go away before you know it. Worst case scenario = no sunday dunks , i can live with that! LOL

4809
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 10, 2010, 03:04:32 pm »

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

10 June 2010

Weight@session: ~199
Strength block B , Explosive workout.

3x5 18'' depth jumps

REA SQUATS :
4x3@121lbs.
That should be ~40% 1RM.
-Freefall OK
-Transition weird again. I was doing it as fast as i could , but it was not fast. If i remember well though the point is doing it as fast as you can , the actual speed doesnt really matter.
-Going up was damn explosive , because of all the effort in the transition. So explosive that i could not decelerate at the top so i was jumping a few inches off the ground. Is that bad?

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@176
1x5@198
1x5@220 , diesel!

CALVE RAISES:
3x12@286
Took those easy because of DJs.

4810
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 05:13:49 pm »
Quote from: adarqui on June 09, 2010, 05:00:54 pm

my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS


Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping :D
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing,  whenever i dont monitor i push more.

Nahhhhhhh , its the bad session before sunday's 34'' PR  ;D  ;D  ;D

4811
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 04:52:31 pm »
Quote from: adarqui on June 09, 2010, 03:46:17 pm
Quote from: vag on June 09, 2010, 02:36:59 pm
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.


wtf?

no clue! weird... dont really care though, those sessions are just to keep up with the jumping.
maybe it was the bad session before next sunday's new PR , lol  ;D

4812
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 02:36:59 pm »
9 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~26''
- 1x3 1-step DLRVJs     : ~30''
- 1x3 2-steps DLRVJs    : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''

Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.

4813
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 12:02:01 pm »
Quote from: cowed77 on June 09, 2010, 11:36:42 am
hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

Yup , stick with adarq's plan , he knows his stuff damn good! :D
Andrew also implements similar stuff anyway : if you look at RIP's peak workouts , he modifies them , sometimes its heavy singles , sometimes its higher reps , 60-70% max with focus on speed. Same thing more or less. Youll see it in your workouts sooner or later! ;)

Thats what ill be doing too , alternating the peak workouts between "strength-oriented" ( MSEM variant 2 , attacking PRs ) and "explosive oriented" ( using those speed box squats ).

4814
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 11:45:58 am »
Quote from: cowed77 on June 09, 2010, 11:38:00 am
oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D

4815
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 11:17:46 am »
Copying here Kelly's suggestions through email :

Quote
Perhaps consider implementing explosive box squats into either the
explosive or MSEM phases. By explosive box squats I mean westside style
speed squats, around 60% of max, chains optional, sit back on a slightly
below parallel box and explode up for 6-8 sets of 2 reps.  The effect they
have on explosion is realtively obvious but in my experience they also have
a great STIM effect, which is one of the main focuses of a peaking phase.

Pretty interesting for everyone in a reactive/peak phase i think...

As i told Kelly , i like that idea a lot because:
1) i like the STIM effect.
2) they change the stimulous , so peak workouts will slightly differ.
3) i remember doing bodyweight box squat jumps when i was doing VJB , they felt awesome , i really felt they were training max my explosion.
Personally ill sure implement them...

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