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Messages - vag

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4921
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 06, 2010, 04:07:38 pm »

6 April 2010

Weight@session : 190

BENCH PRESS :
1x8@121 ( +2 reps , -11lbs )
1x6@132 (  same )
1x4@143 ( -2 reps , +11lbs )
1x8@121 ( +2 reps , -11 lbs )

WIDE GRIP LAT PULL :
1x8@132 ( +2 reps , -22 lbs )
1x8@154 ( +2 reps )
1x6@176 ( +22 lbs )
1x8@143 ( +2 reps , -11 lbs )

BICEP DB CURLS : 3x10@35lbs( each hand ) , ( +6lbs per hand in all sets )

TRICEP PULL DOWN ( ROPE ) :
1x12@55 ( -11lbs )
1x12@66 ( same )
1x12@77 ( +11lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

Gonna keep Kelly's "money-set" style in upper workout , building up for a maximal 3d of 4 sets in combound moves.
Also reduced breaks from ~3/3,5 to ~2/2,5 minutes between sets.

4922
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 05, 2010, 12:56:03 pm »
5 April 2010

Jumping/dunking session, after 4 days of doing nothing but eat , drink and sleep.
Jumping on concrete, afternoon , 18' Celsium + sun.
Bodyweight@session ~191lbs.
Was wearing my hyperdunks as an experiment, have been jumping only in my frees for months.
I sure feel better/light on my feet in frees , but the RVJ plants were much more stable/stiff with hyperdunks.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 26,5''
2x4 RVJs : avg = max = 31,5''
~10 dunk attempts at 9'8''

-SVJs were not as powerfull as last time , dont know if it was the shoes or... ???

-RVJs were ok ,  I was trying to focus on accelerating during runup.
I think that i cant get max rim jumps on that low rim , can only achieve them while trying to dunk.
Wanted to do rim jumps on 10' but all rims were taken!  :-\

-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.


4923
Basketball / Re: Favorite dunks of all time
« on: April 05, 2010, 09:22:24 am »
<a href="http://www.youtube.com/watch?v=xp6qJ7LZNlg" target="_blank">http://www.youtube.com/watch?v=xp6qJ7LZNlg</a>

I cant get over the confidence he had to even attempt this , in game , WTF ?!?!?!?

4924
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: April 01, 2010, 04:09:57 pm »

1 April 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

DOMS : i feel soreness at hamstrings , glutes and calves , not at all at quads. That's gotta be good! :D



Quote from: ESav15 on March 31, 2010, 07:00:58 pm
this sounds really good man.
can't wait for a new dunk session vid

http://www.youtube.com/watch?v=DfLi95ysgn4

4925
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 31, 2010, 06:50:29 pm »
Quote from: ESav15 on March 31, 2010, 06:45:38 pm
strooooong BSS man!

awesome.

Yes, thanks!
Seems i am at my best strength levels ever. And i just started a strength cycle.
I am stronger ( at least i get better lifts ) from ending last strength cycle in December , i was ~200lbs then and i am ~187 now.
It looks like its gonna work good this time...

4926
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 06:42:10 pm »
Quote from: LBSS on March 31, 2010, 06:25:47 pm
Saw podiatrist today. Upshot: Gonna get some custom orthotics to wear pretty much all the time. Gonna keep going to MT. And gonna get surgery in October.

Also, looking at x-rays of yourself is cool.

Surgery!!! damn...
hope its for the best and that it doenst draw you back too much...

4927
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 31, 2010, 04:08:48 pm »

31 March 2010

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
2x6@187lbs
2x6@209lbs

BSS:
8x110
8x154
8x176 ( PR , previous was 6x176 )

STANDING CALVE RAISES:
12x264
12x330 ( equals previous PR )
10x352 ( shits on previous PR , GRAWWWWWRRRRRRRRRRGGGHHHH !!! )


4928
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 30, 2010, 04:02:21 pm »

30 March 2010

BENCH PRESS : 4x6@132lbs
WIDE GRIP LAT PULL : 4x6@154lbs
TRICEP PULL DOWN ( ROPE ) : 3x12@66lbs
BICEP DB CURLS : 3x10@29lbs( each hand )

And my newest video ( from yesterday's session ):
http://www.youtube.com/watch?v=_F-kBkdiZiw

4929
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 29, 2010, 06:29:39 pm »

29 March 2010

Jump/dunk session.
Weight@session : ~187
Conditions : night , ~18' celsium , jumping on concrete , 9'8'' rim.

Dynamic warmup 5' , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 27+ , easily.
1x4 RVJs : avg = 31'' , max = 32'' , "springy" feeling came back.

And then... i did like 40 to 50 dunk attempts!!!
Performance wouldnt decrease , shins wouldnt hurt , and i kept missing hard dunks , so i got pissed and lost sense of time.
Eventualy performance decreased , otherwise id still be there!
Vids coming soon, still gathering material , have one more dunk session planed for Thirsday...

4930
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 28, 2010, 12:50:30 pm »

28 March 2010

"The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Hoping that Friday's MSEM + 3 days rest will bring some good jumping tomorrow...

4931
Performance Training Blog / Re: Some post on another forum: Why people fail
« on: March 28, 2010, 07:12:00 am »
Thats an awesome post , its the missing link for so many people!

4932
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 26, 2010, 03:34:32 pm »
26 March 2010

Got greedy and went jumping/dunking again!

Weight@session : ~192

Dynamic warmup 5'
Bunch of low/mid effort jumps

1x4 SVJs : average = max = 27''
3x4 RVJs : average = max = 31''
SVJs were great but RVJs not , didnt feel that springy/explosive thing of last sessions.
That made me decide not to try dunking, and i left the park.

Then , although not planned , i decided to go hit a few squat sets:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
4x1@253lbs

Did them "traditionaly" , wide stance , toes pointed a bit outwards and going as deep as possible.
209 was light as a feather , i was almost doing them explosively , reduced reps break to 30'' coz they were too easy!
231 was unexpectedly light too , going ass to grass without problem.
253 was better form than ever too , could only go to parallel though , i was afraid if i went lower id fail.
I think thats a PR effort , last best was same weight , MSEM , but 3x1.

Awesomeness , again! :D

4933
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 24, 2010, 07:07:45 am »
Quote from: adarqui on March 24, 2010, 06:52:40 am
Quote from: vag on March 24, 2010, 06:27:45 am
Quote from: nba8340 on March 24, 2010, 06:20:30 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D

I'd say it more has to do with the strength of the feet/arch etc.. that has a huge impact on "shin pain". The anterior shin muscles get so much work in running/jumping etc, no need to even really work them isolation style. If your arch is collapsing/flat feed, that's going to be alot of stress on the tibia/fibula and the membrane that connects them. That's usually what freaks out.

some nice stuff here recently: http://evolutionaryathletics.com/blogs/forum/corrective-exercise/shinsplints-from-sprintingplyometrics-in-wrestling-shoes/

pc man

Thanks , very interesting/helpful.
It seems like my body adapted though.
I used to get them all the time, now ( last 2 years ) i only get them if i do too much ( like 40-50 dunk attempts on concrete ) , and they are much "lighter" too , next day im fine. I also get them if i try max SLRVJs, but thats expected (bad technique/coordination from seldom doing them + bigger load = sure pain ).
Anyway , through time i remember having shin splints often while almost noone else had them , but i never had a knee problem while everybody had some , so i was always like "shut the fuck up , its just shins , it will pass! :D"

4934
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 24, 2010, 06:27:45 am »
Quote from: nba8340 on March 24, 2010, 06:20:30 am
i got you very impressive nonetheless

make sure you balance those strong calves out with some work for the muscles around the shin

Word , my shins are so sensitive , always were. Probably because cavles were always 10000xstronger.
And i always thought i should do some shin strengthening shit , dorsiflexion things etc...
Of course like a true asshole i have never done even 1 single set of shin excercise in my whole life! :D

4935
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 24, 2010, 06:18:39 am »
Quote from: nba8340 on March 24, 2010, 05:58:12 am
wow those standing calf raises are insane man, i'm guessing you did them on smith machine

if so, i'm only doing like 50 lbs x20 reps on smith machine, i know my calves are weak, but that's just insane

I dont know what the fuck is wrong with my calves , i cant stop PRing.
They were strong always , but last year i would struggle at ~12x130lbs.
Funny thing is i feel i can add even more but there is no room for the weights !!!
The machine is just like that one ( its also used for some kind of disgusting squats! LOL )


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