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Messages - vag

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4801
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 15, 2010, 02:30:44 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
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

15 June 2010
EXPLOSIVE BLOCK A,  strength workout , modified : reduced volume.

Weight@session: ~197. Nice , it started dropping finally!

SQUATS:
1x2@209
1x2@253
1x4@275 , ( PR , previous was MSEM 3x1@275 )
209 was ATG and a bit explosive , 253 was parallel and 275 was ~2'' above parallel.

BSS :
1x5@176
1x5@198
1x5@220

CALVE RAISES:
1x15@308
1x15@330
1x15@374

4802
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 15, 2010, 04:58:55 am »
Quote from: adarqui on June 14, 2010, 11:26:50 pm

obviously some cam angle since im to the left of the rim SLIGHTLY, but i did throw this down nasty (miss):




Damn , when i saw that pic my jaw dropped , then i read that youre between cam and rim.
Still , trying to normalize the distortion and watching the other pics too , i think all those jumps are 11'' to 12'' above.
So its 34 to 35 consistent , thats no joke at all!!!  :o


Quote from: adarqui on June 14, 2010, 11:26:50 pm

frank, from my AAU team during h.s. he's like 6'4 or something, used to be mad skinny, now he's 230 ~8% body fat or so completely jacked:




Ah , so squat dr has a 6'4'' twin? :D
Damn , this guy is serious beast!

4803
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 15, 2010, 04:19:43 am »
Kelly , Andrew , great posts! :D

4804
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 14, 2010, 12:44:48 pm »
Quote from: cowed77 on June 14, 2010, 11:15:55 am
damn... i think once u start losing the flubber ur gonna be a beast!!

lol , thanks , i'll give it a try for sure... ;)

4805
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!

4806
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

4807
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?


4808
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


4809
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 !

4810
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...

4811
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

4812
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

4813
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.

4814
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

4815
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

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