5026
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 20, 2009, 02:02:19 pm »19 December 2009
6hrs ski
Legs = toasted.
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19 December 2009
6hrs ski
Legs = toasted.
5027
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2009, 12:59:44 pm »Somehow missed this before. I think I just got screwed on the elasticity gene. It's funny, I haven't been jumping hardly at all, which is probably dumb. I'm focusing instead on just building my strength up as much as I can at my current bw (don't want to bulk, even though I know I'd get stronger, because I honestly don't want to be any bigger than I am right now after eventually cutting). I figure I'll keep going on starting strength until I get to 3x5x315 in the squat, 5x370 in the dead lift, and then back way off on weight volume and start focusing on jumps, plyos and sprinting.
Still, I should probably be jumping a little bit now outside the depth jumps on non-DL days.
Well , i think that if your main goal is to improve jumping you should quite often practice jumping.
As for bulking etc , i was thinking 100% like you, but after 2,5 years of training i think i was wrong
Take a look at this , it's exactly about that theme: http://www.higher-faster-sports.com/relativestrengthmyth.html
I tried that on me , gained ~25lbs from August , bodyfat went from ~13% to ~19%.
Still , my running vert is the same ( and feels easier to get it ) and i PR'ed 1'' on standing vert, feeling easier again.
Currently trying to lean back to the middle ( -12 from now , +12 from August ) , i expect huge gains!
Just saying though , each one of us is different , you know better...
5028
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 18, 2009, 12:33:18 am »ive never done line hops bare footed, i'd think they would really burn up?
not realy , actualy sometimes they burn more with shoes on ,if its not tied tight the foot slides inside the shoe.
btw i meant bilateral side-to-side ones, but ive done all combinations ( unilateral , bilateral , side-to-side, back-forth ) and they feel more or less the same.
also , barefoot = no shoes , but i do wear socks.
5029
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 17, 2009, 05:02:24 am »
16 December 2009
Dynamic warmup, 5'
Plyos:
4x10sec barefoot line hops , getting 35 to 38.
2x5 18'' depth jumps : average 27'' , max 27,5''
2x5 standing vertical jumps : average 27'' , max 27,5''
Weights , unloading :
SQUATS: 3x5@187
ROMANIAN DEADLIFTS : 3x8@143lbs
CALF RAISES : 3x12@220lbs
SHOULDERS OHP behind head : 4x8@110lbs
Dynamic warmup, 5'
Plyos:
4x10sec barefoot line hops , getting 35 to 38.
2x5 18'' depth jumps : average 27'' , max 27,5''
2x5 standing vertical jumps : average 27'' , max 27,5''
Weights , unloading :
SQUATS: 3x5@187
ROMANIAN DEADLIFTS : 3x8@143lbs
CALF RAISES : 3x12@220lbs
SHOULDERS OHP behind head : 4x8@110lbs
5030
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 14, 2009, 04:42:15 pm »14 December 2009
BENCH PRESS :
2x5@143lbs
1x4@154lbs
1x3@165lbs ( PR , previous was 5reps@154lbs )
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x5@187lbs
1x3@198lbs ( PR , previous was 6reps@187lbs )
BICEP CURLS : 3x8 , 35lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@77lbs
5031
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 13, 2009, 01:51:12 pm »13 December 2009
Failed vertical jump testing & dunk session.
Reason 1 : 8 Degrees Celsium + wind + light rain.
Reason 2 : Weight with clothes = 199lbs.
Reason 3 : RVJ still fucked up , i feel totaly out of coordination, probably from excess bodyfat.
2x5 SVJ : getting steady 27'' , 0,5'' below PR.
2x5 RVJ : feeling like crap and getting 29''. Yup , just 2'' above SVJ , negative SVJ-RVJ gap PR!
No dunks attempted , '29 inches' and 'dunk' cant exist together...
5032
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 12, 2009, 06:25:16 am »12 December 2009
Body measurements
After ~6weeks of bulking.
Weight ( in the morning ) : ~195lbs , ( +7lbs )
Waist ( navel level , loose) : 36,5'' , ( +0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 26,2'' , ( +0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0,3'' ) , dont know if this is good or bad as hips have a lot of muscle and fat...
Biceps ( flexed ) : 15,8 , ( +0,3'' )
Calves : 15,35'' ( +0,35'' )
Bodyfat estimation : ~19%
Those +/- are compared to start of bulking , wich was after unloading and undereating for 10 days!
Comparison with end of previous bulking cycle :
Weight : +3lbs
Waist : +0''
Thighs : +0,2''
Hips : -0,7''
Biceps : +0,05''
Calves : +0,15''
Green = positive changes
Red = negative changes
Good shit! Time to lean down now , its gonna be very easy at this bodyfat level, should see awesome results if i can keep this strength and lean to my normal bodyfat levels ( ~15% ).
5033
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2009, 04:48:44 pm »10 December 2009
SQUATS:
1x5@187
1x5@209
1x4@231
1X4@242
ROMANIAN DEADLIFTS :
3x8@165lbs
CALF RAISES :
1x12@264lbs
1x12@286lbs
1x12@297lbs
SHOULDERS OHP behind head :
2x6@110lbs
2x6@121lbs
5034
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 10, 2009, 04:23:04 am »
Thanks both , very useful advice & article...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...
Ya , now i understand what it is. It is that "lag" that i see when starting / stoping bulking with heavy carbs... like there are ~6-7lbs that magically appear when you start bulking and magically dissapear when you start leaning...
5035
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 09, 2009, 03:18:28 am »
its just imperative to maintain strength levels on squat etc if you decide to lean up a bit.. so you could either keep going and building squat/adding muscle (a little bit of fat too)..
if you maintain strength levels, then going right back into strength phase becomes alot easier.. in this way it doesn't feel like yo-yo'ing..
when i'd cut fat/excess water, i'd make sure each week i could hit (or exceed) a single or double on squat that I could hit prior to the cut.. if i couldnt hit that single/double i'd up the calories a bit.
Yeah, thats exactly the current plan. I was planing to keep my current weights schedule ( strength oriented ) , just stop overeating and add in DJs , squat jumps , sprints and cardio. Ill still be overeating the squating day and undereat the others.
What about that 'excess water' thing? Ive heard it many times from people but never read something relevant. What is that state , why does it happen and what you have to do to avoid it?
5036
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 05:20:25 pm »ah..
i've had my reach fluctuate.. from 96" to 95".. seems my lats get tight.. weirdness.
isn't your bodyweight significantly more now, than your 10'7 touch from months back?
i used to factor in my BW in claiming PR's.. for example I'd heavy PR's at 170 lb.. once i hit 10'11" at 172 i knew I would be flying at 160 lb.. cleaning up diet, transitioning into a more power / less fatigue block, and losing some of that bulk water retention from the higher volume/fatigue workouts.. worked good.
peace
LOL , my thoughts exactly.
Summer's 10'7'' was totaly rested , ~175lbs , ~14%bodyfat
Sunday's 10'7'' was 72hrs after squating to failure , ~200lbs , ~18%bf
And i always use that 'relative VJ' on my calcs and plans but now i must chase the absolute VJ value PR
5037
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 08, 2009, 07:50:24 am »
Something interesting:
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.
I discovered why i kept mistaking the rim heights. I was measuring the difference of the rims with my highest reach.
My reach was measured from the difference of my ceiling, and it gave 242cm in shoes, thats 95,27'' or 7' 11&1/4''
I finaly got a pro measuring tape so i could measure high objects accurately and i discovered i was wrong at most rims.
Yesterday i remeasured my reach , normally this time , and boom! I was off there too , so it all makes sense.
I was off by 2cm , i measured repeatedly to make sure.
My standing reach is ~240cm in shoes. Thats 94,5'' or 7' 10&1/2''.
Doesnt really change anything , i dont care if my VJ PRs are ~0,8'' higher, my highest touch is still at ~10'7''.
5038
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2009, 05:17:57 pm »7 December 2009
BENCH PRESS :
2x5@143lbs
2x5@154lbs ( Equals PR )
30sec rest , 1x12@121lbs
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
1x6@176lbs
1x6@187lbs ( Equals PR )
30 sec rest , 1x12@143lbs
BICEP CURLS : 3x8 , 28,5lbs dumbell in each hand
TRICEP PULLDOWNS ( ROPE ) : 3x12@66lbs
Probably last bulking day...
5039
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 07, 2009, 04:21:19 am »QuoteDunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!
i know all to well how that goes.. hehe
Yeah , its pretty similar to your story:
I stoped aproaching with the ball in hands , so i can get my max vertical at dunk attempts.
But i suck at throwing self lobs, so all my tries were off the backboard dunks.
I was filming too and indeed all the jumps were maximal , that allwasys happens when chasing the ball in the air & not thinking!
But 7'11'' + 32'' = 10'7'' , so only 9'' above the 9'10'' rim... so 0/25.
Still , hard misses like that felt much better than normal makes with the ball in hands...
5040
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: December 06, 2009, 05:33:40 pm »6 December 2009
Vertical jump testing + 9'10'' dunk session.
Weight at session : ~197lbs
SVJ : ~27,5'' ( equals PR )
RVJ : ~32'' ( equals PR )
Those 2 numbers are becoming a huge plateau!
Dunks : 0/25. I was trying to level up at this height and throw down hard , so i missed them all!