4906
Strength, Power, Reactivity, & Speed Discussion / Re: The LEVEL-7 ideas thread
« on: April 27, 2010, 07:20:29 am »
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
4907
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 26, 2010, 05:38:08 pm »Yeah, that's sick man, who cares if you missed? Gettin' up is good. Plus, looks like it's going in in the pic, could have fooled all of us.
Thanks man.
That was the peak of the jump , thats why i posted this. Next frame , although i am starting to descend there, is even more fooling : i have my wrist turned down the rim, it looks like impossible to miss it. But it backrimed, LOL And it happened 2 times , 2 absolutely identical jumps and misses! Crazy...
4908
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 26, 2010, 01:50:44 pm »Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss!
Rim = 9'10''
Wrist = 8'' above ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me
25 April 2010
My usual lower body stretch routine.
26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.
4909
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 24, 2010, 04:11:58 pm »bam, PR bam.
Oh yessssss...
Didnt plan to PR , as we talked. But 154 was sooo light that i was tempted.
Still cant believe i lifted 220 on one leg! Crazy shit , remember early this year ? i started BSS with 18lbs dumbells and you were "wtf , was that typo"? LOL
CNS fatigued bad though , 20+ max jumps + MSEM squats @95% + MSEM BSS PR realy pushed it...
Gonna sleep like 10 hrs tonight!
4910
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 24, 2010, 10:04:33 am »
24 April 2010
Wight@session : ~192.5
Dynamic warmup 10'
bunch of low-mid effort jumps
9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so...
Had 2 hard off-the-backboard misses, pretty sweet...
So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs
BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )
STANDING CALVE RAISES:
3x12@286
Wight@session : ~192.5
Dynamic warmup 10'
bunch of low-mid effort jumps
9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so...
Had 2 hard off-the-backboard misses, pretty sweet...
So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs
BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )
STANDING CALVE RAISES:
3x12@286
4911
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 21, 2010, 03:00:08 pm »21 April 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
4912
Strength, Power, Reactivity, & Speed Discussion / Re: Kelly B Article
« on: April 21, 2010, 04:01:21 am »But how can you overanalyze anymore if you do that?
NOT FAIR!
LOL , exactly!!!
Kelly's fav training method : "KISS" , Keep It Simple Stupid !
He is so very right , people get caught doing this , that , experimenting , bla bla bla.
Its just strength! Squat heavy , eat enough , and strength will rise for sure!
Then , when you have the strength , ( gained from 1RM sets or 15 rep sets ) we can talk more...
4913
Introduce Yourself / Re: Welcome Flander
« on: April 20, 2010, 02:40:35 pm »More flexing and posing will happen now that Im here.
Glad to be here man. I like alot of those extra options on the site.
thanks man, first hammer/shot athlete on the forum.. diversity!!!!!!
Yep. Im gonna beast this site up. I should make a log.
Nice , thats gonna be very interesting... something different than vert , but not so different as explosive strength is the shit again!
Gonna be a great journal...
4914
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 19, 2010, 05:15:33 pm »damn you hit 3 singles with your PR? sick..
Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked!
4915
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 19, 2010, 04:48:22 pm »19 April 2010
Weight@session: ~194
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@264lbs ( PR !!!!! )
231 was flawless , ATG.
264 : First time ever i lifted that weight. Form was not perfect for sure. Depth was about parallel but i was going up reeeeealy slow , last rep i did a goodmorning too.
Each of the 3 reps felt like 1RM, pretty close to failure.
WIDE GRIP LAT PULL :
1x8@132 ( +11lbs )
1x6@165 ( +11lbs )
1x5@187 ( -1 rep , +11lbs )
1x8@154
BENCH PRESS :
1x8@132 ( +11lbs )
1x5@143
1x3@158.5 ( -1rep , +4,5lbs )
1x8@132 ( -2 reps , +11 lbs )
4916
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: April 17, 2010, 04:44:45 am »Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?
Anrew means you have to maintain your 1RM , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...
4917
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 16, 2010, 04:39:06 am »Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.
nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff
If it was at the gym id agree , but those sessions were all on concrete.
Joints get too tight/achy after, dont forget my age.
Since im getting back to the basketball team , ill try to go with 1 jumping session (concrete) + 1 bball training (wood) per week.
4918
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 15, 2010, 03:34:12 pm »
15 April 2010
Weight@session: ~193,5lbs
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.
BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )
STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH
Weight@session: ~193,5lbs
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.
BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )
STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative
DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH
4919
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 14, 2010, 01:05:20 pm »13 April 2010
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
14 April 2010
Basketball training.
Back to the court after ~2,5 months , went much better than i thought.
Those consecutive dunk sessions must have improved my anaerobic endurance.
I did a few jumps , in a fatigued state , also quads were feeling tight.
I was happy to get ~26,5'' SVJ , ~31''RVJ. I also got 2 rim grabs in-game , jumping for rebound.
"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
4920
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 12, 2010, 03:27:08 pm »12 April 2010
Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good!
SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs
BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )
WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )
Green/Red = comparison with equal set of previous workout , green = positive , red = negative