5056
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 16, 2009, 07:19:21 pm »hehe you are PR'n every workout.. good stuff.
Yeah , it feels like im on the right track.
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Yeah , it feels like im on the right track.
5057
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 16, 2009, 04:37:02 pm »16 November 2009
SQUATS :
5x5@209lbs ( +22lbs for 2 sets )
CABLE PULLTHROUGHS : 3x8@132lbs
CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@286lbs ( seems like PRs wont stop... )
BENCH PRESS :
1x5@121lbs
2x5@143lbs
1x5@154lbs ( +11lbs , Equals PR )
30sec rest , 1x10@121lbs
WIDE GRIP LAT PULLDOWN:
1x6@165lbs
2x6@176lbs ( +11lbs )
30 sec rest , 1x10@143lbs ( +11lbs )
5058
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 16, 2009, 04:16:14 am »15 November 2009
Vertical jump testing:
Bodyweight at session : 195lbs
Dynamic warmup 5'
2x5 SVJ : average ~26'', best was ~26,5'' ( 1'' bellow PR )
2x5 RVJ : average ~31'', best was ~31,5'' ( 0,5'' below PR )
~20 dunk attempts at 9'10'' : couldnt palm the ball, probably due to cold. Got a few soft 2-handers.
Whole session went great , i expected a lot worse as my glutes were still very sore from BSS and it was very cold too.
5059
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 12, 2009, 05:37:38 pm »
11 November 2009
Bball training , normal fatigue this time , more tactics than running.
12 November 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1X5@242 ( equal with PR , +better form )
BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , PR )
CALF RAISES :
1x12@220lbs
1x12@242lbs
1x12@265lbs ( PR , again , WTF??? )
SHOULDERS OHP behind head :
4x6@110lbs
Bball training , normal fatigue this time , more tactics than running.
12 November 2009
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@209
1X5@242 ( equal with PR , +better form )
BULGARIAN SPLIT SQUAT :
3x6 , 2x57lbs dumbells ( total = 114lbs , PR )
CALF RAISES :
1x12@220lbs
1x12@242lbs
1x12@265lbs ( PR , again , WTF??? )
SHOULDERS OHP behind head :
4x6@110lbs
5060
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 09, 2009, 04:42:39 pm »9 November 2009
SQUATS :
2x5@187lbs
3x5@209lbs
GLUT-HAM-RAISES : 3x12
CALF RAISES :
1x12@220lbs
1x12@231lbs
1x12@242lbs ( WTF??? )
BENCH PRESS :
1x5@121lbs
3x5@143lbs
30sec rest , 1x10@121lbs
WIDE GRIP LAT PULLDOWN:
3x6@165lbs
30 sec rest , 1x10@132lbs
5061
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 08, 2009, 05:18:07 pm »8 November 2009
5' Dynamic warmup.
1x6 18'' depth jumps.
5x5 max effort RVJs.
I have good and bad news.
I remeasured the rim that i have recorded all my jumps and dunks and its not 9'11,5'' but 9'10''.
BAD NEWS 1 : That cancels my 33,5'' RVJ PR recorded in June, it was ~32''.
BAD NEWS 2 : That cancels my "10' dunker" title.
GOOD NEWS : Again today i had many 32'' RVJs both on that 9'10'' and on a legit 10' rim.
So on all last sessions im steady at my PR levels being 195+lbs.
Thats all...
5062
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 05, 2009, 04:24:25 pm »
5 November 2009 , PM
CNS mercy cancelling part II
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x3@231
1X5@242 ( PR , last one was 1x5@237,5 at the smith machine )
GLUT-HAM-RAISES : 3x8
CALF RAISES : 3x12 220lbs
BENCH PRESS : 3x5 143bs
WIDE GRIP LAT PULLDOWN: 3x6 165lbs
CNS mercy cancelling part II
SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x3@165
1x3@187
1x3@209
1x3@231
1X5@242 ( PR , last one was 1x5@237,5 at the smith machine )
GLUT-HAM-RAISES : 3x8
CALF RAISES : 3x12 220lbs
BENCH PRESS : 3x5 143bs
WIDE GRIP LAT PULLDOWN: 3x6 165lbs
5063
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 05, 2009, 04:31:25 am »
5 November 2009 , AM
Body measurements
End of 10 days unloading/undereating.
Weight ( in the morning ) : ~188lbs , ( -4lbs )
Waist ( navel level , loose) : 35,8'' , ( -0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~41'', ( -1'' )
Biceps ( flexed ) : ~15,5'' , ( -0,25'' )
Calves : ~15'' ( -0,15'' )
Neck ( loose ) : ~15,55'' loose , ( -0,2'' )
Green = positive changes
Red = negative changes
Looks pretty good!
Body measurements
End of 10 days unloading/undereating.
Weight ( in the morning ) : ~188lbs , ( -4lbs )
Waist ( navel level , loose) : 35,8'' , ( -0,7'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,6'' )
Hips ( middle of butt , loose ) : ~41'', ( -1'' )
Biceps ( flexed ) : ~15,5'' , ( -0,25'' )
Calves : ~15'' ( -0,15'' )
Neck ( loose ) : ~15,55'' loose , ( -0,2'' )
Green = positive changes
Red = negative changes
Looks pretty good!
5064
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: November 05, 2009, 04:12:51 am »
Thanks. I'll be happy when that number is high enough for me to throw down. Forgot to mention the other day, when I was shooting around before getting into my warm up, I got a full knuckle on the rim for the first time. Kind of surprised myself, in a good way. I've been able to touch 120 before, but I mean barely, so I'd guess I hit around 121, which would mean a 31-32" running vert without really thinking about the jump. Seven more inches to go.
ya thats worth mentioning.. congrats on that too..
the "not thinking about it" aspect is interesting.. when I was jumping my highest, the last 3-4 months or so, I would wreck my running jumps if I wasn't going for a dunk.. they just didn't feel right, and I'd lose 2-3 inches..
then when i'd do the self lobs, wouldn't think about anything, just go up and get the ball and slam it.. thats why most of my best jumps came off self lobs where the ball bounced a bit too high.. its interesting that your body can give you more..
peace
I agree 100%.
Watching my dunk sessions videos i noticed that when trying to catch the ball in the air i jumped 2-3'' higher than my best rim jump, especially when the ball was a little higher than it should be, best recorded jumps are all missed dunks!
Personaly i have never achieved a lob dunk , i am talking about off the backboard dunks , more or less the same.
5065
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 05, 2009, 04:00:15 am »3 November 2009
CNS mercy today
no mercy!
ok ya sometimes, nevermind
LOL , i knew you'd say that!
4 November 2009
BBall practice - CNS mercy canceling
Coach tried to kill us.
There were only 6 of us and after the usual 45' of intervalistic drills he had us playing full court 3 on 3 for the rest 45' , WTF???
5066
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 03, 2009, 02:00:18 pm »
3 November 2009
CNS mercy today 
CNS mercy today
5067
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 03, 2009, 07:30:36 am »2 November 2009
Basketball game.
Played 2nd and 3d quarter straight.
Sooooooooooooooo dead!
Tried a couple of jumps at halftime , got ~32''.
Today my hip flexors are terribly sore , wtf is that???
5068
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 02, 2009, 05:35:54 am »my CNS is f'd up major..
my left hamstring hasn't stopped twitching for over 24 hours now.. non stop..
uh-oh...
Does muscle twiching means CNS is fucked up?
I am getting crazy quads and hams twiching all the time
5069
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: November 01, 2009, 12:01:45 pm »
1 November 2009
Dynamic warmup 5'
Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( PR levels )
3x5 RVJ : best was ~32'' ( 1,5'' below PR )
Bodyweight at session : 193,5lbs
I feel i can do 28'' SVJ and 34'' RVJ.
Dynamic warmup 5'
Vertical jump testing:
2x5 SVJ : best was ~27,5'' ( PR levels )
3x5 RVJ : best was ~32'' ( 1,5'' below PR )
Bodyweight at session : 193,5lbs
I feel i can do 28'' SVJ and 34'' RVJ.
5070
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 31, 2009, 07:52:44 am »ya but i woke up one day and became instantly bored w/ vert.. so it dont matter ;/
peace
Yeah , thats what i thought, just wanted to confirm it!
vert is a drug though , youll be back sooner or later, LOL
~40 days and the dunk thirst took over!