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Messages - vag

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4981
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 15, 2010, 02:28:24 pm »

15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D


4982
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 11, 2010, 04:30:57 pm »

11 February 2010

Weight at session : 194 ( WTF??? )

Dynamic warmup 5'

2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''

Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.

Now comes the good stuff

SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!

BSS:
1x6@132
1x6@154
1x6@176 , PR !!!

Beast mode! :D


4983
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 10, 2010, 04:35:41 pm »

10 February 2010

Missed bball game coz of work. Thats good though , bball games are causing too much fatigue.
I'm expecting tomorrows DJs to be higher because of that missing fatigue.

Did Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine.

4984
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 09, 2010, 05:53:56 pm »
Quote from: adarqui on February 09, 2010, 03:22:58 pm

btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.

http://theverticalsummit.com/viewtopic.php?t=3910&start=20

few days ago he PR'd on SVJ/RVJ/broad jump.

Yes , great link , perfect example ( 2nd perfect after your high freq shit! LOL ).
If we wanted to make a theoretical example about using MSEM/DJs to transit from stalled strength training to explosive training maintaining limit strength, it would be just like his!
I feel i have a lot of "shadowed" VJ gains from my fall/winter 5x5 block. Hopefully MSEM & DJs will bring it to surface.

4985
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 09, 2010, 02:24:12 pm »

9 February 2010

BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )

BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )

TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )

Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.

4986
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 08, 2010, 03:27:18 pm »

8 February 2010

BW at session : 190lbs

Dynamic warmup 5'

2x10 sec barefoot unilateral line hops , getting ~32.
2x10 sec barefoot bilateral line hops , getting ~45.

4x5 27'' depth jumps:
Average = 23 3/4'' , Best = 24 1/4''
Those felt great. Numbers were lower than what i felt when jumping though. Still , progress from last DJ session!


4987
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 08, 2010, 06:00:33 am »

7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D


Quote from: cowed77 on February 07, 2010, 10:56:58 pm
also vag, how heavy are you? are u able to dunk now?

~188lbs in the morning.
Of course i can dunk...
1 handed , 2 handed , pretty close to getting an off-the-backboard...
But the rim has to be set at 9'10'' LOLLLL :D

4988
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 05, 2010, 06:14:07 pm »
Quote from: adarqui on February 05, 2010, 04:44:58 pm
nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...

4989
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 05, 2010, 03:41:41 pm »
3 February 2010

BBall training. Exhausting...


5 February 2010

Weight at session : 193lbs , WTF , hope it was today's overeating + some water...

Dynamic warmup 5'

3x4 27'' depth jumps : average 23'' , max 24''
DJs performance has regressed , im guessing its fatigue from too much BBall action recently.

SQUATS:
Of course i did MSEM after recent discussion, looking down my log/stats seems im the perfect candidate for them.
Been training ~1,5 year at 5x5 , stalled , reactivity kinda sucks, trying to transfer strength to power, need i say more?
Did the reps wrong though , i wanted to do 3x3 and somehow i got confused and did 2x4. Duh... No big deal though.
Rest between reps : ~45''
Rest between sets : ~5'
4x1@209lbs
4x1@231lbs
MSEM felt awesome , max effort , min fatigue!
Also, last heavy squating was 10 December , maxing at 1x4@242 , so im really happy with this one.

BSS ( at the smith machine ):
3x6@132lbs

CALF RAISES :
3x12@308lbs


4990
Performance Training Blog / Re: Maximum Strength Effort Method
« on: February 05, 2010, 09:06:09 am »
Awesome , epic , jizz in my pants!!!

4991
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 02, 2010, 03:57:49 pm »

2 February 2010

Weight at session : 189lbs

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35

Reactivity test ( in my house again , too cold outside , based on 120fps hangtime ):
1x4 SVJs    : ~25''
1x4  9'' DJs : ~24 1/4''
1x4 18'' DJs : ~24 1/4''
1x4 27'' DJs : ~24''

Bleh...

BENCH PRESS :
2x8@121lbs
2x5@143lbs

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
2x6@165lbs

BICEP CURLS : 3x8 , 35lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x10@88lbs


4992
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 06:16:34 am »
Quote from: adarqui on February 02, 2010, 06:09:29 am
Quote from: vag on February 02, 2010, 06:03:24 am
That was a damn good article man , take it outta here and post it on the site! LOL

lol, nah.. i'll leave the "gems" (hah) in the forum, for the cool people to read :) hm, maybe i should put a training blog inside the forum.. honestly i dont like writing articles, thought I would, but i'd rather converse with people than just write an article which has no direct correspondence, if that makes sense?

peace

Yup... makes perfect sense, it was just what i was thinking too , the article comment was to emphasize how good that thing was! :D

4993
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 06:03:24 am »
That was a damn good article man , take it outta here and post it on the site! LOL

4994
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 02, 2010, 05:02:51 am »
Quote from: LBSS on February 01, 2010, 10:20:43 pm

was getting around 30-31" in the RVJs (reeeally rough estimate), which isn't bad by my standards


I dont get it.
You can squat 305 , DL 360 , your bodyweight is ~170 and bodyfat ~10%, you stretch, you train constantly...
WTF?!?!?! You should jumping much higher , there's a missing link somewhere.
Andrew???


4995
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 01, 2010, 02:00:21 pm »

31 January 2010

BBall game

Last minute absences + in-game injuries left no substitutes for me.
Played all 40' of the game.
Deaddddd , im too old for that shit! :D



1 February 2010

Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine ( which is also picked from Kelly's articles ).
Did all exercises at the maximum suggested reps and difficulty progression.
Still too easy but its a great routine to do at off-days for glutes and abs activation


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