5011
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: January 06, 2010, 06:14:10 am »Work
Squat 3x5x280
Thats some serious lifting man , awesome...
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Thats some serious lifting man , awesome...
5012
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 03, 2010, 03:16:06 pm »
3 January 2010 PM
Barefoot dynamic warmup 5'
Barefoot bilateral line hops 4x10sec , getting ~32.
2x5 18'' depth jumps.
2x5 dropstep jumps ( not 1 step + plant , directly plant from standstill )
Too cold and windy outside so jumps were in my house again.
That means room restriction for arm swing and also cant use highest touch , only highest head touch & highest foot height.
Best depth jump was ~27,5''
Best dropstep jump was ~28,5''
Barefoot dynamic warmup 5'
Barefoot bilateral line hops 4x10sec , getting ~32.
2x5 18'' depth jumps.
2x5 dropstep jumps ( not 1 step + plant , directly plant from standstill )
Too cold and windy outside so jumps were in my house again.
That means room restriction for arm swing and also cant use highest touch , only highest head touch & highest foot height.
Best depth jump was ~27,5''
Best dropstep jump was ~28,5''
5013
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 03, 2010, 07:41:31 am »
3 January 2010 AM
Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption!
Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )
Bodyfat estimation : ~17,5% ( -1,5% )
Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :
Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%
It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.
NOT bulking again now , will be overeating on gym days but undereating all others.
Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption!
Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )
Bodyfat estimation : ~17,5% ( -1,5% )
Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :
Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%
It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.
NOT bulking again now , will be overeating on gym days but undereating all others.
5014
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 02, 2010, 05:36:02 pm »
well , im thinking this:
monday : upper body ( 4x8 bench , 4x8 lats , 3x12 biceps, 3x12 triceps ) + core
tuesday : off ( light cardio if possible )
wednesday : bball training / game ( 1 week is training , other is game )
thursday : lower body ( 5x3 speed squats , 3x8 BSS, 3x12 calves ) + shoulders ( 4x8 OHP )
friday : off
saturday : off ( light cardio+core if possible )
sunday off
Also ill try to allways do some plyos before the gym ( monday + thursday )
It will allways be a structured plyos routine like that:
5' dynamic warmup
4x10sec line hops
4x5 on-box jumps ( low box , mid-shin level )
4x5 18'' depth jumps OR 4x6 36'' depth drops OR 2x5 40yard sprints at 100% OR 4x5 max effort RVJs
Thanks for the speed squats tips/recommendations , very very useful!!!
monday : upper body ( 4x8 bench , 4x8 lats , 3x12 biceps, 3x12 triceps ) + core
tuesday : off ( light cardio if possible )
wednesday : bball training / game ( 1 week is training , other is game )
thursday : lower body ( 5x3 speed squats , 3x8 BSS, 3x12 calves ) + shoulders ( 4x8 OHP )
friday : off
saturday : off ( light cardio+core if possible )
sunday off
Also ill try to allways do some plyos before the gym ( monday + thursday )
It will allways be a structured plyos routine like that:
5' dynamic warmup
4x10sec line hops
4x5 on-box jumps ( low box , mid-shin level )
4x5 18'' depth jumps OR 4x6 36'' depth drops OR 2x5 40yard sprints at 100% OR 4x5 max effort RVJs
Thanks for the speed squats tips/recommendations , very very useful!!!
5015
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 02, 2010, 04:31:49 pm »
I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.
I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).
What are the main guidlines for this kind of squats, and what are the typical reps/load?
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.
I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).
What are the main guidlines for this kind of squats, and what are the typical reps/load?
5016
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: January 01, 2010, 07:30:15 am »Quotebtw adarq, can u do something to the reply box?
when i quote someone and reply, the view keeps jumping back to the first line of the reply after every keystroke, making the screen jump up and down, doing ankle hops repeatedly :p
whoa, weird? no idea whats going on with that..
anyone else getting it?
Me too, exactly as described but only with internet explorer , everything is ok with firefox ( what a surprise!!! ).
5017
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: January 01, 2010, 07:22:27 am »
31 December 2009 / 1 January 2010
5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am
Happy new year everyone
surprisingly good spelling ;d
2010 mang.
Ya , i cant get why but i was perfectly sober.
I think the long 'training' duration and low-tempo screwed the session , the overall volume was insane but the stimulation was small.
LOL
5018
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 31, 2009, 11:32:19 pm »31 December 2009 / 1 January 2010
5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am
Happy new year everyone
5019
Strength, Power, Reactivity, & Speed Discussion / Re: About the hangtime based vertical jump calculators
« on: December 28, 2009, 05:19:22 am »
As i expected , i busted that hangtime calculation shit:
http://www.youtube.com/watch?v=f0UOGS7BrKE
interesting.. what was 'almost flat foot' as the starting point.. ? should be pretty close..
cool vid.
peace
Flatfoot to touchdown hangtime was also wrong, its too early. The correct timeframe start seemed to be somewhere the 1st and 2nd visible heel elevation. Cant make any rule out of that.
What seems to be true is that the hangtime calculator measures the highest touch - reach on your toes.
So the error is equal to the flatfoot/toes reach difference, as i was speculating on my first qm. That is indeed 5'' for me , makes sense.
5020
Strength, Power, Reactivity, & Speed Discussion / Re: About the hangtime based vertical jump calculators
« on: December 26, 2009, 03:57:41 pm »
As i expected , i busted that hangtime calculation shit:
<a href="http://www.youtube.com/watch?v=f0UOGS7BrKE" target="_blank">http://www.youtube.com/watch?v=f0UOGS7BrKE</a>
EDIT ( 6 years later
):
The video does not exist anymore so i should describe what it showed.
I captured a jump that i knew exactly how high i got ( highest touch - standing one hand flatfooted reach ) , it was 24''.
The hangtime calculator was wrong , measuring either from toes off or from heels off.
What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfooted' correction, see continued discussion below.
EDIT ( 6 years later
):The video does not exist anymore so i should describe what it showed.
I captured a jump that i knew exactly how high i got ( highest touch - standing one hand flatfooted reach ) , it was 24''.
The hangtime calculator was wrong , measuring either from toes off or from heels off.
What seemed to work was use the hangtime calculator measuring the toes-off-to-touchdown hangtime, and then add the 'reach on toes - reach flatfooted' correction, see continued discussion below.
5021
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 24, 2009, 04:52:49 am »23 December 2009
Dynamic warmup 5'
Bilateral line hops , 2x10sec side-side , 2x10sec back-forth , scoring 35-40
2x5 18'' depth jumps
2x5 standing vertical jumps
Jumps where in my house , ceiling is too low to use reach so i dont know the exact height i was getting.
Based on maximum head height : ~27,5''
Based on hangtime calculation with 30fps camera : ~25,5''
Based on maximum heels height : ~27,5''
Based on maximum toes height : ~25,5''
Pick what you like!
5022
Strength, Power, Reactivity, & Speed Discussion / Re: About the hangtime based vertical jump calculators
« on: December 24, 2009, 04:46:18 am »whoa.. awesome!!!!!!!!
120fps = fun fun fun.
cool man tell me how it goes.. with video timing, you can always take a few measurements... it would be interesting if you:
- calculated rvj using touch - reach .. touch on rim of course..
- compared that to: video timing of heels barely off ground AND toes FULLY extended right at takeoff... both timed until first contact with ground.
vag - psyence detective (http://www.youtube.com/watch?v=FKl43SPgqCo)
My thoughts exactly , word by word!
Gonna have an ultra-epic "hangtime calculation vs reality" video up soon!
lolzzzzzz @ psyience detective
5023
Strength, Power, Reactivity, & Speed Discussion / Re: About the hangtime based vertical jump calculators
« on: December 23, 2009, 04:48:09 am »
Well i just got a new mobile that features 120fps video, that minimizes the error to 1/120 of a second each side , so max error is 1/60 wich is 0,016666.
I would still prefer the highest touch - standing reach measurement , but now highest touch is an aproximation , trying to see from the vid how much i got above a measured rim!
Im leaning towards the 120fps hangtime thing , jsut wanted your opinion.
Probably gonna use both in next jump session to compare the results, that should be interesting...
I would still prefer the highest touch - standing reach measurement , but now highest touch is an aproximation , trying to see from the vid how much i got above a measured rim!
Im leaning towards the 120fps hangtime thing , jsut wanted your opinion.
Probably gonna use both in next jump session to compare the results, that should be interesting...
5024
Strength, Power, Reactivity, & Speed Discussion / About the hangtime based vertical jump calculators
« on: December 22, 2009, 02:05:48 pm »
Being an engineer i know well that the hangtime-vert calculation formula is 100% accurate, i even have my own excel version with the local gravity acceleration in the formula.
I was thinking:
The correct way to measure hangtime is to measure the time that the feet are in the air , from the first 'airborn' frame to the first 'touchdown frame'.
But doesnt that mean that we have a different measurement here compared to the normal one ( highest touch minus flat-footed reach )?
Instead of flat footed standing reach we are using 'toes-up' reach!
That would make the vertical measurements different by an amount equal to the flat-footed vs toes-up reach difference, wich would be ~4-5''.
What is your opinion?
I was thinking:
The correct way to measure hangtime is to measure the time that the feet are in the air , from the first 'airborn' frame to the first 'touchdown frame'.
But doesnt that mean that we have a different measurement here compared to the normal one ( highest touch minus flat-footed reach )?
Instead of flat footed standing reach we are using 'toes-up' reach!
That would make the vertical measurements different by an amount equal to the flat-footed vs toes-up reach difference, wich would be ~4-5''.
What is your opinion?
5025
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 21, 2009, 11:53:11 am »snow is cool.. i saw it ONE time
We just got 18 inches here in DC...
snow is awsome , so is skiing!!!
The city i live though is at sea level , so it rarely snows here , like 1-2 days per year!
I have to drive 3,5 hours north and change country to get a decent ski resort...