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Messages - vag

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5101
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 28, 2009, 01:53:15 pm »
Quote from: adarqui on August 28, 2009, 01:41:45 pm
damn.. why havn't you lifted for 3 months??? if you are at 33.5" now, you should respond well when getting back into lifting.

4x6 depth drops from 40" is hardcore..

awesome that you started a journal..

i didnt lift coz i didnt feel like lifting in the summer! its way too hot here at summers even strong ACs aint enough.
also i came out of a serious ankle sprain so i wanted to focus more on getting the jump feeling back.
i kept doing a routine like the above every 4 days or at least once a week.

the depth drops felt surprisingly fine , heels havent touched the ground in any of them, if form breaks down ill reduce the height.

5102
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 28, 2009, 06:01:00 am »
27 August 2009:

Too bored to go to the gym. Havent lifted for 3 months now and im terribly bored of the initial soreness, you know what i mean.
Anyway , i do what i can at home, here's yesterdays workout:

Bilateral line hops 2x10sec back-forth , 2x10 side ( got 30+-2 one every set ).
4x6 depth drops from 1m (40'' ).
4x8 single leg BW squats ( 8 reps each leg per set ).
3x15 single leg BW standing calf raises.
4x12 feet elevated pushups.

5103
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 28, 2009, 05:14:31 am »
2006-7 :
TRAINING : No VJ training, general weights , 2xBBall trainings weekly
AGE at Summer 2007 : 33
Vert at Summer 2007 : ~24,5'' ( based on the fact i could barely touch 10ft indoor gym rim ).
AGE WINS ( 33-24,5 )!

2007-8 :
TRAINING : air alert 2 16weeks( DUH! ) , VJB Novice weights 12weeks , VJB Intermediate-Strength 16weeks, 2*VJB Intermediate-Balanced 8 weeks, 2xBBall trainings weekly.
AGE at Summer 2008 : 34
Vert at Summer 2008 : ~29'' ( based on the fact i could get about 4'' above 10ft indoor gym rim).
AGE WINS ( 34-29 )!

2008-9:
TRAINING: VJB Intermediate-Balanced 8 weeks, Kelly Baggett's "The Ultimate Split" ~6 months, 2xBBall trainings weekly.
AGE at Summer 2009 : 35
Vert at Summer 2009 : ~33'' ( based on the fact i was geting about 8'' above 10ft indoor gym rim ).
AGE WINS ( 35 - 33 )! Getting cloooooooooser! ;)

2009-10:
TRAINING ( including 2 big (2-3 months ) non-lifting periods ):
September->December : Custom template ( 5x5 based )
March->July : The ratio technique
AGE at summer 2010 : 36
Vert at summer 2010 : 34,5'' ( getting 11,5'' above 9'10'' rim )
AGE WINS ( 36-34,5 )!


5104
Progress Journals & Experimental Routines / Age vs VO2max
« on: August 28, 2009, 05:03:50 am »
Well , wtf , im keeping a log anyway , but a public journal is allways good motivation to train.
Ok , so here's the race deal , my running vertical jump in inches must exceed my age in years! LOL
Im counting the winter seasons, as summer is usually off from training.
My height is ~6'1, my 1 hand reach is ~7'11'' , both in shoes.

Down here ill be posting/updating my PRs / milestones:

May 2009 : BENCH PRESS PR : 154x5 , BW ~187
May 2009 : SQUAT PR : 237x5 : @smith machine , in normal set day ( 5x5 ) , BW ~187
May 2009 : SVJ PR : 26'' , BW ~183
June 2009 : DLRVJ PR : 33'' , getting consistently wrist(8'') to 10' rim on 2 different gyms , BW ~180.
12 October 2009 : SVJ PR : 27'' , BW ~192
23 October 2009 : SVJ PR : 27,5'' , BW ~193
5 November 2009 : SQUAT PR : 242x5 , 5RM day , BW ~190
16 November 2009 : BENCH PRESS , equal PR , 5x154
19 November 2009 : SQUAT PR : 253x5 , 5RM day , BW ~195
14 December 2009 : BENCH PRESS PR : 3x165 , BW ~195
6 January 2010 : SVJ PR : 28,5'' , BW ~186
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : MSEM SQUAT PR : 2x1x275 , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190
9 December 2010 : MSEM SQUAT PR : 3x1x308 , BW ~200
16 December 2010 : SQUAT PR : 5x297 , BW ~200
20 December 2010 : MSEM SQUAT PR : 3x1x319 , BW ~200


^I had that above list updated until late 2011 but it got lost with the data of that November 2011 site crash.
So down here i will have all my PRs posted so i don't have to search the log every time

FULL SQUAT : 5x231
BARELY ABOVE PARALLEL SQUAT : 5x242
HALF SQUAT : 3x319
QUARTER SQUAT : 3x374

DEADLIFT : 1x308

RDL old form : 8x253
RDL new form : 5x187

BENCH PRESS : 5x159.5 , 3x165

WIDE GRIP LAT PULLDOWN : 8x196 , 3x220

SEATED OHP : 5x121

PUSH PRESS : 5x110  , 4x115,5

CHINUPS : 11@195,5(BW)

5105
Strength, Power, Reactivity, & Speed Discussion / What are the best shoes for jumping?
« on: August 04, 2009, 06:05:24 pm »
As we all know the shoes that are best for jumping are those that let you "get light" on your feet.
But does that stand for all surfaces? And what are those shoes?
From what i've read ( from Kelly Baggett ) the best shoes for plyos are the Nike free's coz they improve the foot strength/ankle stifness.
But what would be the shoes that help you jump the best you can? Lets all state our experience/knowledge on this stuff!

My experience :
best shoes ive used for jumping on concrete : Nike track racer. Its very lightweight, lets your feet feel and move light , but theres no cushioning , watch out your knees and shins.
others ive tried and havent jumped so good : nike road explosion running shoe & various basketball shoes like zoom uptempo

best shoes ive used for jumping on wooden court : Nike Hyperdunk : this baby is out of this world! lightweight , perfect fit , cushioning, ankle protection , movement freedom , it has it all.
others ive tried and havent jumped so good : many many many nike basketball shoes , most of them Zoom

What about you? :D

\

5106
Introduce Yourself / Re: hi all!
« on: July 16, 2009, 01:55:42 pm »
well , my VJ and RVJ gap was allways sth like 5-6''
it looks like it got up to 7'' now but maybe not:
the standing VJ PR was set in 2 May , the RVJ was ~2 months later , i havent measured standing vert since 2 may
but if its not 7'' its sure more than 5''
nth close to your 10''+ though , youre the reactivity king! :D

5107
Program Review / Re: The Vertical Jump Bible (VJB)
« on: July 16, 2009, 05:49:38 am »
VJB WORKS... and i mean it WORKS!!!
its not just how many inches you gain.
most important is that it gives you the most solid training base.

as for gains... got my running VJ from ~24'' to ~32'' in ~2 years, starting at 33 years old. need i say more? :D

5108
Introduce Yourself / hi all!
« on: July 16, 2009, 05:25:39 am »
hi andrew, hi all!
my name is vangelis and i live in Greece
i am 35 years old but the more years pass the more i love training and dunking
my stats are:
-height : 5' 11,75'' barefoot , 6'1'' with shoes
-one hand reach : 7'11'' with shoes, streched to the point that i hurt! LOL
-weight : currently 180lbs at ~15%bodyfat
-PRs:
 standing vertical : ~26,5''
 running vertical : ~33,5''
 bench : 5x160
 squat : 5x240
 deadlift : 4x270

you can see me at
http://www.youtube.com/user/Ben1O16

keep training and improving everyone!  ;D

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