Adarq.org

130904 Upper +Core mix up (not weight added)
Attempt to do Dragon Flag once.

130905 Hang Clean Dlift 30 min rush (not weight added)
45lbs 1x8 HC
95lbs 1x6 HC
111lbs 1x4 HC
133lbs 1x4 HC
161lbs 1x3 HC
183lbs 1x1.5 HC
183lbs 1x1 HC
183lbs 3x0.5 HC

273lbs 2x4 Deadlift.


130906 Electric Shock pain at the leg!!!!!!!!!!!!!!!!!
Electric SHOCK ATTACK on my left leg Knee up to thigh. Felt like some sort of nerve attack.  Starting last week, I have been experiencing some sudden electric Shock attack feeling on my left leg.  It comes with no warning... some time while sitting at the computer, some time during TV when I extend my leg on sofa.  It came all of the sudden, and it lasted for 2-3 sec only.  Unlike "charlie horse" which I can pin point the muscle and rub it... it felt like a cranked up Physio electric simulator machine with high current sending though my leg.  It used to attack me once a day or once every 2nd day only... but since yesterday, it has been shocking me much more.

3-4 times yesterday. And this morning 3 times already. 

I am worried, is this the end of my vertical training adventure started since 2006? 

I had already visit a General Doctor this morning, which he admit he have no idea what is going on. 
A refer letter is given to me for a visit to an orthopedic bone doctor who I will be visit in a few hours.

could it be the excessive Hang Clean I am doing? the continuous 1 rep max attempt in dead-lift & squat?
or the Skip Lunch & drink milk trying to lose weight get lean practice..
or the continuous bad sleeping pattern with me waking up at 3-4 am everyday for no reason...

I don know... I just know that i want to at least slam-dunk before I have to put an end to this long journey..

Theory:
- Big Steps
- Increase speed toward jump
- Decrease center of gravity toward jump
- Fast last 2 steps



Currently i am trying to do all the above... but i think i am not doing a good job.

Please have a look at my recent attempt:
VIDEO: http://vimeo.com/73353513

I am hoping some one can give me some Hints on how I can improve this with advice...

This kind of 4 steps LR LR jump, pretty much result in the same height as a normal 2 step LR jump....sad...

Regarding to drinking milk Powder drink and diarrhea.  It just happened to me yesterday again!

Ate a full breakfast with 2 egg, one small steak, some noddles with a ham at 10-11am
Skipping lunch to play basketball and practice jump.
Prior to gym at 6pm, I pour myself 20 scope of skim milk powder and drank it before gym.

End up having bad diarrhea and lot of gas.

so I Google lactose intolerance and found out that, may be i never have this problem before at younger age, it can be developed at older age...
may be i can eat chess and ice cream no problem but my stomach might not be able to handle sudden load up of lactose.....

now i am thinking.
instead of drinking FULL load cup of concentrated milk piror to gym, may be i should dilute it and drink small portion per hours.


(i need the protein, and in my office, skim milk powder is the closest thing available. There were also Coffie Powder, Milo ovaltine and horlicks... which is probably not as good as skim milk ...)

Horlicks	Milo	Ovaltin
Energy: 90 calories	Energy: 60 calories	Energy: 40 calories
Protein: 3 g	Protein: 2 g	Protein: 0 g
Carbs:  18 g	Carbs:  9 g	Carbs:  10 g
Fat: 1 g	Fat: 1 g	Fat: 0 g

130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat.  Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day.  I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape....  And I researched a little online and found out it is common among body builder who eat alot to gain weight.  Also I read that once u got it, u have to be-careful with squat. 

Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5  Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)


130813 The usual Upper Circuit

150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible  )
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL


130819 Upper and Core Day
Upper circuit x 3

Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10


130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)


130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now.  Improvement felt.

130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL

i just went to  to do a weight N body fat check (GRIP checker)
179lb 13.6% body fat for upperbody

not bad not bad!!! but cant compare to KingF at all

Quote from: pelham32 on August 14, 2013, 07:12:05 pm

So has it turned into a cutting game for Scoob now... To get those last couple of inches

nope. wrist on the rim on a max jump without the ball is not going to cut it specially with those tiny hands. its going to look like rip's dunk attempts but a few inches lower.

 

Agree with u Kingf, i do have tiny hands not able to palm a ball,
so how many inches additional, do u think i should be aiming at?

I thought some one might benefit from this, so I copy and paste this from my journal.

130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together

Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.

ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

Video:
<a href="http://www.youtube.com/watch?v=NVBNMIYBBGs" target="_blank">http://www.youtube.com/watch?v=NVBNMIYBBGs</a>

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.


Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.



PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.

130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together

Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.

ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

Video:
<a href="http://www.youtube.com/watch?v=NVBNMIYBBGs" target="_blank">http://www.youtube.com/watch?v=NVBNMIYBBGs</a>

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.


Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.



PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.