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Messages - vag

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4936
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"

4937
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

4938
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 )


4939
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 23, 2010, 04:40:57 pm »
Quote from: adarqui on March 23, 2010, 04:20:30 pm
nice, how hard you throw it down? nasty? Looks like you had alot of room to throw it down nice.

definitely looks about 3" over. My perspective gets wrecked the closer the cam is to the hoop, especially with the runup so much closer to the cam. That's also why I moved my cam pretty far out from the hoop.

peace man

Yes , distortion sucks! But if i move it faraway sound is not so loud.
I threw it down pretty hard , ill wait a few more sessions and then put a nice mix so youll see it later ;)

23 March 2010

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
MSEM , ~1' between reps , ~4' between sets
4x1@209lbs
4x1@231lbs
Style was like the half squats , neutral feet etc but i was going down lower than 1/2 squat , all reps were ~parallel.

BSS:
6x110
6x154
6x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x308
12x330 ( equals PR )

Beast mode session , strength bounced up unexpectedly!!!

4940
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 23, 2010, 03:16:24 pm »
Pic from yesterday's session.
This is probably the best dunk-jump ive ever done.
After careful examination, i think this jump is above 32'' , it call it a legit 32,5''.



Ball = 10''
Wrist = 8'' below max reach
Max reach = 7'11''
Rim = 9'8'' at the front bent part
Distortion is normalizable from the backboard lines.
32'' = 3'' below wrist , looks like 3'' to 4'' to me... open to hear corrections though! :D

4941
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 22, 2010, 06:53:29 pm »
22 March 2010

After 4 days of soreness i finally felt ok today.

VJ testing / dunk session.
Weight@session : ~188
Weather is getting warmer and warmer , tonight it was 18' Celsium and dry, very nice.

1x4 SVJ : ~27''
1x4 RVJ : ~32''
4x5 9'8'' dunks :
Great shit , runup-plant-takeoff sequence felt even better. I felt really springy and explosive.
I got the best power dunks ive ever done there, i kept smiling wide watching the vids.
Not gonna make a mix of those yet , but ill upload some pics tomorrow.

On the bad side , it didnt last:
On the RVJ set and the first 2 dunk sets i was flying but then i had a sudden drop of ~3'' and shins started hurting at takeoff so although i didnt feel tired i stoped and left...
Well, i got 12 consecutive high quality jumps ( all above 31'' ) , not bad...


4942
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 22, 2010, 07:24:50 am »
tally sorted:

47       (jumper5000)
47,8    (rip)
49,4    (miles)
49,5    (raptor)
50,5    (vag)
50,7    (adarq)
50,75   (arowe)
50,75   (allstar)
51,14   (Volleybel)
51,3    (zgin)
51,39   (nba8340)
51,5    (tychver)
52,1    (kingfish)
55,9    (mattyg55)

4943
Pics, Videos, & Links / James "Flight" White Unbelievable Free Throw Line Dunks
« on: March 21, 2010, 02:15:08 pm »
I dont want to flood this area with dunk vids , but those dunks are inhuman!

<a href="http://www.youtube.com/watch?v=ocZByq9lVOc" target="_blank">http://www.youtube.com/watch?v=ocZByq9lVOc</a>

4944
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 21, 2010, 06:00:24 am »
Quote from: adarqui on March 20, 2010, 08:53:04 pm

where did you get the "anything under 50 = very long legs"? can't find it. Or is that data from some other reference?


I made it up , observing/analyzing the global data chart in that pdf , the 18yo and 20+yo collumns.
It seems average is between 51 and 54.
Also it says in the same paragraph "Mean
SHR for populations of adults varies from minimum values, i.e., relatively longest legs, for Australian
Aborigines (SHR = 47.3 for men and 48.1 for women) to the maximum SHR values, i.e., relatively
shortest legs, for Guatemala Maya men and Peruvian women ( SHR = 54.6 and 55.8 )."

So there you go , values vary from 47 to 55 , average ~52,5 , so 50 is between average and longest legs existing.


Also , my analytical data :
Sitting height = 36,4''
Standing height = 72''
Squatting deep: its all ok until ~210lbs ( ~75% 1RM ) , above that i have serious trouble getting out of the hole, im allready uncomfortable at parallel...

4945
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 20, 2010, 08:49:12 pm »
Quote from: adarqui on March 20, 2010, 08:32:07 pm
nice

ya that's all i could find too: 'skelic index' = SHR

shit i need to do some measurements ill brb..

My SHR is 50,5%. Long legs...
Here comes the half-squat fiesta! :D :D :D

4946
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 20, 2010, 08:27:31 pm »
Finaly , i found a kinda useful article about leg length evaluation:

http://www.mdpi.com/1660-4601/7/3/1047/pdf

Long story short:
There is not much global data about leg length ratios.
The only data available is about Sitting Height Ratio (SHR ).
Sitting Height = height from head to buttocks , sitting in a chair.
SHR = ( sitting height / standing height ) * 100.
From what i see in SHR the chart for adlults: 52 to 53 = average , anything under 50 = very long legs , anthing over 55 = very short legs.




4947
Introduce Yourself / Re: Adarq bio?
« on: March 20, 2010, 03:02:15 pm »
Quote from: adarqui on March 20, 2010, 02:50:37 pm
Quote from: vag on March 20, 2010, 02:23:06 pm

Some people cant drink milk... or take whey protein ( mike? ;) )
Did someone stop and think how shitty his training would be without milk and whey? nop! He just takes it for granted.
Human nature is greedy...

not sure what you meant here? But ya his training would be alot better if he didn't have those allergies & knee issues. However, I have been chronically "injured" my whole life, so those issues he has I would pretty much ignore. He's probably better off health-wise by not pushing through as intense as I would, but I know for myself, that the only way to success is to bulldozer over any obstacle I was facing. I mean, all of my biggest PR's in RVJ came after my debilitating hamstring tendon injury, which when reinjured, would sideline me for at least a month. That anger became some pretty intense fuel.

pc

Thats what i meant.
That everyone should try to get advantage of his own personal pros , not look to what he doesnt have (such as , say, a natural 40'' RVJ ) , but what he does have and can get him where he wants ( such as work capacity , motivation , his own gym , easy access to roidz :D , whatever... )
Were getting too off-topic though...


4948
Introduce Yourself / Re: Adarq bio?
« on: March 20, 2010, 02:23:06 pm »
Quote from: adarqui on March 20, 2010, 02:09:50 pm
Quote from: zginphil on March 20, 2010, 02:03:10 pm
i hate genetic freaks too.  ;)   but at least im on my way

Without the genetic freaks, you wouldn't have much to look up to. If all you saw were white people (or anyone) jumping 35 off a run, you'd be very close to maximum at this current point in time. You would be content. Instead, you're not content, you want 40+. So, thank the genetic freaks for motivating you.

peace



Agreed!!!
Genetic freaks = respect & admiration.

Also , something we seldom think is that we may appear genetic freaks ( or just a little gifted ) to other people too.
In things like motivation , dedication , staying healthy etc.
Some people cant drink milk... or take whey protein ( mike? ;) )
Did someone stop and think how shitty his training would be without milk and whey? nop! He just takes it for granted.
Human nature is greedy...

4949
Crazy Weird Analysis & Stuff :) / Re: The Squat Thread
« on: March 19, 2010, 06:09:11 am »
That is a very interesting topic , great work again Andrew!
Ive been in this dilemma many times...
I feel much better and stable on the half squat , and i can add weights linearly there.
In deep squats i seem to struggle in the hole , and i cant add weight linearly, it takes about 3 sessions with the same weight until i feel i can really add.
But everyone insisted deep is better so i kept trying to improve deep.
Many times i ended up doing naturally what you mentioned above... going very deep in warmups and gradually decreasing depth as the bar got heavier.

Now what about leg leverages? i have no damn clue how to evaluate those, but im sure you do:
Are there any formulas , or ratio ranges or anything?
My height barefoot is ~72''
Height from toes to middle of knee = ~21,5'' ( 55% of leg height , 29% of total height ).
Height from middle of knee to hip joint = ~18'' ( 45% of leg height , 25% of total height ).
Obviously leg height = ~39,5'' ( 54% of total height. )

Hoping this ( actually not this , your reply to this, LOL ) might help other people too evaluating their leverages.


4950
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 18, 2010, 04:56:06 pm »
Quote from: adarqui on March 18, 2010, 04:27:18 pm
Quote from: vag on March 18, 2010, 03:59:00 pm

18 March 2010

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

DOMS:
Calves & hamstrings : just a little sore , need to flex them hard to feel it.
Butt : very sore , feeling a little pain in every contraction.
Quads : epic soreness , pain in even the slightest contraction , cant stand up from a chair without hands assistance , cant even walk normal...

out of calf/quad/glute/hamstring/adductor, I think quad soreness is the worst. When I've had EXTREME quad soreness, man you can't even walk. Every time you plant your foot it's just a collapse.


Word!
I forgot the abductors , those are sore too , i could feel them tightening even during workout!
Anyway , thats what happens when you havent squated for long time, its all fine , hope to be ok by saturday...

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