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Messages - vag

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4996
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


4997
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 29, 2010, 02:28:37 pm »

29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D


4998
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 29, 2010, 03:54:37 am »
Quote from: cowed77 on January 27, 2010, 02:41:46 pm
Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?

On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/

depth jump = drop from a box and jump back up
depth drop = drop from a box and absorb the landing

4999
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 27, 2010, 02:08:23 pm »
Quote from: LBSS on January 27, 2010, 01:47:22 pm
Quote from: vag on January 26, 2010, 02:55:37 pm

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\


Haha feel better man. Ginger ale, toast, and sleep.

lolz , thanks :D
Was some kind of light food poisoning or gastrenderitis.
im ok now , took 1 day off work, tons of sleep , overboiled rice and tea ;)

btw , i got so dehydrated , this moring i was ~180 instead of ~187. Couldnt help thinking how high id jump at that weight! LOLLLLLL

5000
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 26, 2010, 02:55:37 pm »

26 January 2010

BENCH PRESS 4x8@121lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

1xfeeling sick superseted with 1xleaving gym at the middle of the workout.

3mins x driving back home fast.

2xpuke my guts ( censored? LOL )

:-\

5001
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 25, 2010, 04:46:19 pm »
Quote from: LBSS on January 24, 2010, 03:44:32 pm
Squat x1x275, 295, 305, 320 fail, 320 WIN

Bench x1x185, 195, 205, 215

Epic lifting!!!
Very curious to see how high you will jump!!!

5002
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 25, 2010, 04:32:45 pm »

24 January 2010

Core work ( 3x25 twists , 3x15 leg raise&lower, 3x15 back raises )
Lower stretch routine.


25 January 2010

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35.
3x6 9'' single leg on box jumps.

2x4 SVJs : max ~25,75''
2x4 Dropstep jumps : max 27''
BOOOOOOOOOOOOOOO!
I guess jumping inside my home with an 8,5' ceiling is not my thing...

Im doing the 27'' DJs in a 2-weeks-on/1-week-off fashion , this is my off week , hoping to get some good jumps this wednesday ( bball practice ).

5003
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 22, 2010, 03:11:47 pm »

22 January 2010

Weight at session : 190,3lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : getting ~42
4x5 27'' depth jumps ( average = 24'' , 2 bad jumps at 22,5'' and 1 good jump at 24,75'' )

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
2x3@143lps
3x3@165lbs

BSS ( switched from doing them with dumbells to smith machine ):
3x8@110lbs

CALF RAISES : 3x12@264lbs

ABS : 3x15 horizontal leg raises

Lower body strech routine.

5004
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 21, 2010, 06:08:04 am »

20 January 2010
Bball game. Played ~30'.
Tried a couple of jumps at halftime , probably at ~30'' ( ~10'5'' touch ).

Saturday DJs + Monday DJs + Tuesday weights + Wednesday game + 35,5 years old = CNS fail! :D

5005
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 19, 2010, 02:33:11 pm »

19 January 2010

BENCH PRESS : 3x8@121lbs

WIDE GRIP LAT PULLDOWN: 3x8@154lbs

BICEP CURLS : 3x12 , 24lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x12@55lbs

ABS : 3x15 vertical leg raises. ( not hanging , based on forearms , straight legs , a little above 90 degrees )

5006
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 18, 2010, 06:36:59 pm »

18 January 2010

Dynamic warmup 5'

4x10sec barefoot bilateral line hops : geting ~40 in both back-forth and left-right.

3x5 9'' single leg on box jumps ( 5 reps each leg )

3x4 27'' depth jumps :
I have a game on Wednesday so reduced the volume for this session from 4x5 to 3x4.
I felt bouncy for the first time since i engaged 27'' DJs.
Filmed all jumps , average = 24 1/4'' ( 8 out of 12 ) , 2 bad jumps at 22 1/2'' and one jump at 25 3/4'' , thats a PR.
Hmmm, finally some progress :D

Lower body strech routine.

5007
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 16, 2010, 04:04:26 pm »
Quote from: adarqui on January 16, 2010, 03:05:37 pm
hey vag, whats your PR on DJ's at your current weight (+-2-3 lb)?

I havent done 27'' DJs in the past , so todays 25,5'' is PR

As for 18''DJs , PRs were allways ~1'' lower than SVJ PR.
So those are also at all time PR levels currently , SVJ ~28'' and 18''DJ ~27''.

5008
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 16, 2010, 08:23:26 am »

16 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right, i filmed my last L-R and i got 45!!!
4x5 27'' depth jumps ( average = 24'' , a couple of jumps 25'' to 25,5'' )
ABS : 3x15 side crunches , 3x15 horizontal leg raises.
Lower body strech routine.


5009
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 14, 2010, 03:00:13 pm »

13 January 2010

Basketball training
Did 2 SVJs and 3RVJs between drills , got like 26'' and 30''. Fatigue from the depth jumps i guess...



14 January 2010

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~40 back-forth , ~42 left-right
4x5 27'' depth jumps ( averahge = 23 1/4'' , got that on every jump except 2 that i got maximum 24,5'' )

SPEED SQUATS : 5x3@143lbs. Style was go down slowly until below parallel , rapidly explode up.
BSS : 3x8@70,5lbs
CALF RAISES : 3x12@220lbs
ABS : 3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )

Lower body strech routine.


5010
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 11, 2010, 02:58:51 pm »

11 January 2010

BW@session : 189.5lbs

Dynamic warmup 5'
4x10sec barefoot bilateral line hops : geting ~38-40 back-forth , ~40-42 left-right
4x5 27'' depth jumps ( minimum = 24'' , maximum = 25'' )
4x10 feet elevated ( ~15'' ) pushups
3x15 horizontal leg raises, straight legs , tempo = 5-5 ( 3-5 sec up , 3-5 sec down )
lower body strech routine : http://www.youtube.com/watch?v=apELAM4g5Hg


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