130902 Upper Circuit Mixed with Core Circuit, Core, Circuit, Core, Circuit Plank @ 33lbs Superman Super heel push at 66lbs Cobra Side plank at 33lbs Walk Plank
Due to Raining in the middle of lunch basketball training, I went to eat fried rice for lunch, fatty junky food. I tell myself that i need to break some PR today with this junk in my stomach.
2 rounds of Upper body and back up with a Core Drill and conclude with final round of upper body circuit.
(Did the core exercise without weight.)
130827 15 min Squat session... Wat the hack 45lbs....1x8 135lbs....1x3 201lbs....1x6 PSquat 245lbs....1x3 PSquat 271lbs....1x3 PSquat 315lbs....1x2 NS 335lbs....1x1 NS 381lbs.... Failed (the safety rack set too high, and the bar hit it at the bottom messing up the lift) video Capped
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 ...)
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.
your single hand reach at 89" is ~ my double hand reach of 90". here is a clean dunk <a href="http://www.youtube.com/watch?v=SGSq-YOYOmw" target="_blank">http://www.youtube.com/watch?v=SGSq-YOYOmw</a>
128-89 = 39" Jump without ball = 40"+ with ball
i'm at 445/170lb BW peak at this time, usually in the mid 170s with a routine 425-440lb paused squat.
the vertical jump becomes exponentially harder to improve after you get to the mid 30s"..
sorry buddy, your max 370lb is not going to cut it. you got a lot more steaks and eggs to eat.
I am hearing you, did a 367lbs squat easily yesterday, and go right to a 399 where I failed. U mentioned 440lbs PausedSquat, that is quite extreme man.
Able to do 440Paused probably mean u can squat 500lb with out pause? and RAW?
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?
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?
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.
Im not a very good basketball player so take this for what it's worth. Looks like your a little flat footed, mostly standing tall, your defense stance is upright and narrow. Watch a good defender and you'll see the opposite, he's bent over, flat back, low on the ground with a wide stance like a squat and keep the offensive player btw his hips. You're standing straight and up and he's just going around you easily. That's not how you play good defense.
Entropy, thanks for the head up on that...I get tire real fast.. and started stand around real soon...
To really help you you need to decide what kind of player you are and what you WANT to be. Are you a scorer? Shooter? Facilitator? Defensive stopper or just a do everything ok glue type guy? Once you determine that then you can progress your game.
ChrisM: Without proper finishing skill, I guess i can only be a facilitator or defensive stopper... I should remind myself on that. Thanks for your suggestion.
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