Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - scoobychau

Pages: 1 ... 36 37 [38] 39 40 ... 56
556
Basketball / Re: Suggestion or advice to improve ball game
« on: July 29, 2013, 10:43:23 pm »
Quote from: entropy on July 29, 2013, 10:33:47 am
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...

Quote from: ChrisM on July 29, 2013, 09:43:18 am
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.

557
Basketball / Suggestion or advice to improve ball game
« on: July 28, 2013, 11:49:43 pm »
took the time to make this.
i m no.26 in green or black sneaker with long black socks

video:
https://www.youtube.com/watch?v=n6wpRZxcDyA&feature=youtube_gdata_player

558
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 26, 2013, 04:39:24 am »
130723 Upperbody Leave in 30 min
Upper body circuit rush x3
Added:
- Ham cable curl
- shoulder rubber bend exercise
- Seated cable back pull


130724 Wife yoga, Me rush home
I am trying to do 2 lower body per week: one day heavy squat, one day Explosive Jump squat
45lbs  1x10 Warm up (no rack)
67lbs  1x10 Warm up (no rack)
97lbs  1x3 Hang Clean (no rack)
97lbs  1x6 Jump Squat
115lbs  1x4 Jump Squat
135lbs  1x4 Jump Squat
155lbs  1x4 Jump Squat
179lbs  2x4 Jump Squat
189lbs  4x3 Jump Squat

Rush home & Skipped Core work out.

130725 Upper Rush with Boing Core
Upper circus x3 as usual
Added the same usual.
added various rotational cuff exercise for shoulder.

Boing Core:
Plank 33lbs 2x60sec
Superman 2x15
Super heel 33lbs 2x15
Cobra 2x15
Side Plank 33lbs 2x45sec
Walk plank 2x10


I decided to practice ball or Jump at lunch whenever there is no rain, regardless of heat, however, it has been raining all 5 weekdays.
I manage to shoot foul shot in wet court or light rain 3/5 days.
Mon 61/100 FT
Wed 38/62 FT (rain came hard, I ran back to office)
Fri 60/100 FT

559
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 23, 2013, 03:36:38 am »
130719 Finished up where is left yesterday
Boing Vert Core
Superman 33lbs 2x15
Superheel 22lbs 2x15
Cobra 22lbs 2x15
Sideplank 33lbs 2x45sec
Walking plank 2x10

added:
Single leg jump squat with back elevated 25lbs 2x6

130722 Rush gym before Birthday Dinner
45lbs 1x10 Warmup
89lbs 1x6
111lbs 1x6 Reactive
133lbs 1x6
177lbs 1x6
199lbs 1x5 Fast
221lbs 1x4 Paused
243lbs 1x3 Paused
265lbs 1x3 Paused
287lbs 1x3 Paused
309lbs 1x2 Normal
357lbs 1x1 Normal
379lbs Failed

BoingVert Core  (No time left, Rush Rush rush without max weight)
Plank 25lbs 2x60sec
Superman  2x15
Superheel  2x15
Cobra   2x15
Sideplank 25lbs 2x45sec
Walking plank 2x10

As I am typing this... a message come to my mind... "An session without max effort is a wasted session..."  No excuse not to use heavier wegith... Shame on me.

560
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 18, 2013, 11:26:15 pm »
130719 Doctor Appointment at 645
Left office sharp at 530, run to gym and start lifting at 540.  Rush thur 3 circuits upper and left at 615.

3 Round upper Circuits.
Added:
- Seated cable back pull
- Seated Fly
- Hamstring machine

No time to complete Boin Core work.
- Plank with 33lbs plate 2x 1 min (2nd rep is extremely hard, I pushed myself to the limit..)

561
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 18, 2013, 05:23:28 am »
130715 Squat & Core day
45lbs...x8
95lbs...x8
135lbs...x6 fast
179lbs...x6 fast
223lbs...x5 fast
267lbs...x4 Normal
289lbs...x3 paused
311lbs...x3 paused
333lbs...x1 normal
355lbs...x1 normal
375lbs...x failed

Core
Plank with 35lbs 2x1min
Superman with 0lbs 2x15
super heel push with 25lbs 2x15
Cobra with 33lbs 2x15
Slide Plank with 33lbs 2x45sec
Walking Plank 2x10

I guess my core is getting stronger

130716 Quick 40 min upper session
Upper circuit routine x 3
added
- Hamgstring curl
- Seated cable back pull
- Dumbell Fly
- Hangclean Pratice

130717 Quick Quick 30 min session before Work Dinner gathering
took some office time to reasearch about adding hangclean and squat in the same session, and end up  seeding Def. (American Football coach) and also Kelly writing about Hangclean is not a must for explosive training.  (Jump squat and single leg dumbell jump was discussed instead).  With my ultra tight schedule today, I go right in to some jump squat.

Jump Squat
45lbs....1x10 warm up range of motion
67lbs....1x5 Qtr squat depth jump
89lbs....1x5 Qtr squat depth jump
95lbs....1x5 Qtr squat depth jump
115lbs....2x4 Qtr squat depth jump
125lbs....2x4 Qtr squat depth jump
135lbs....4x3 Qtr squat depth jump

PS. I took a sec or 2 rest between each jump, I give all out in every jump.  At first I lower my self slower.... but soon, I try to lower myself faster to simulate real jump.  I try to use my Glute more instead of using all my quad...and I also try to flex my calf by pointing my toe down.  Any how, I had a feeling that I did not do a good job on my ankle (interms of triple extension.)

Got change and Rush to Work dinner with a wet dark mark on both my armpit.  Colleague was asking me about it... and what I said is....  "it is rain... lol"

562
Strength, Power, Reactivity, & Speed Discussion / Lifting Fast and Lifting Slow on the same day is bad!?
« on: July 15, 2013, 05:25:41 am »
Quoted from : http://www.charlespoliquin.com/ArticlesMultimedia/Articles/PrinterFriendly.aspx?ID=866&lang=EN
Quote
"Doing fast and slow work in the same workout will be counterproductive. Training slow teaches your body to move slowly, but that doesn’t mean there’s not a time when slower
movements will help you make gains in size and strength. The point is that these cycles need to be strategically planned and the body needs to be structurally balanced. Strength and balance provide the building blocks for teaching the body to move fast and jump high."

Message: Fast Lift and Slow lift should not be preformed on the same day, or same training block, it should be cycled.


Correct me if I am wrong, my limited knowledge told me to squat fast and avoid grinding up slowly during squat training.  Train for power with speed; squat Fast down and up in a control manner.  When you see yourself grinding up, it is near time to stop, unless I am trying to develop 1RM.

So, here I am... I train with the powerlifting background, with weight going up gradually until i can not squat.
To avoid squatting slow, I do my squat in following method:

Pure warm up - slow speed, focus on range of movment
20% - 60% 1RM -reactive squat speed, quick down quick up
60%-70% 1RM - Paused Squat, but explode up from the bottom
80%-90% 1RM - Regular Powerlifting Squat, No pause, Ok speed and try to rebound from the bottom up
100% 1RM - Either Grind up or Fail....
(total about 8-10 set of squat)

I am wondering if the way I am training is good.... to train for vert. 

P.S.
I took the time to review Vertical Jump Bible, and saw few Kelly's routine incorporate Jump squat and Full squat on the same day also.... so... um.. what do you guys think?



BTW.... an update of my recent jump attempt..
finally Wrist is so close to the rim.


563
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 15, 2013, 02:13:40 am »
130711 Upper Body 3 round.
Same as last time, added:
- Fly
- Hamstring
- Cable Seated Row

Lunch Basket Highlight
(I did 4 lunch baskets this week!)


Finally, I think my Wrist is touch this official 10'
This pic come from a bad approach with stutter steps jump.

564
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 11, 2013, 05:21:46 am »
130710 Squat & Core with weight
Squat
45lbs...x10
95lbs...x8
135lbs...x8 Fast
185lbs...x6 Fast
201lbs...x6 Fast
245lbs...x4 Paused
267lbs...x3 Paused
317lbs...x2 Normal
337lbs...x1
369lbs...xFailed

BoingVert Core
Plank with 25lbs on upperback, 25lbs on butt
Super man
Supine Heel push with 11lbs
Cobra with 11lbs, 25lbs
Side Plank with 25lbs
Walk Plank.

My core seems to be stronger then back in the days when I first tried BoingV.  I recall I have a ultra hard time doing this core work at home by myself.  But now, it seem I am able to do it with additional weight.

PS. my weight is at 184lbs. and upperbody BF test show 15%.  Power to weight ratio is squat, went down compare to pre-holiday.  :-X

565
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 09, 2013, 11:46:21 pm »
130709 Upper body resume
3 round trips of the upper body circuit.
took it lightly. Beside the arm curl at 30lbs each side, everything else is decreased by 10lbs or more.
- Dumb Chest
- Cable Back pull down
- Arm curl
- Cable push down
- Band Shoulder rotation (in and out)
- Seated fly

New item added
- Hamstring cable
- Cable seated row

(Sore from Squat day appear 2 days later... need to form roll more!)

566
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 09, 2013, 12:21:20 am »
120708 Office Gym Reopen! First Squat in 4 weeks

Squat Training
45lbs....1X10 Fast
89lbs....1X8 Fast
133lbs....1X8 Fast
177lbs....1X6 Paused
227lbs....1X5 Paused
252lbs....1X4 Paused
270lbs....1X3 Paused
314lbs....1X3 Good
337lbs....1X2 2nd rep grind
370lbs....failed.

Core workout from BoinVert:
Plank, Superman, Supie Heel Push, Cobra, Side Plank, Walk Plank

567
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 08, 2013, 05:23:04 am »
130606 Last session before 3 weeks holiday
Squat:
44....x10
88.....x8 fast
132....x8 fast
176....x6 fast
220....x6 fast
264....x5 Paused squat
286....x3 Paused squat
330....x2 Paused squat
374... failed


Getting ready for 3 weeks holiday.


130701 3 weeks holiday in Can
Ran 4 times, each around 15-20 min.

Attempted 2 2400m nonstop run on track.
Targeted time 9:30.

I end up getting 12:05 in both attempt.
(lucky to have my bro fan family on the track supporting)


568
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 06, 2013, 05:00:42 am »
Quote from: LBSS on June 04, 2013, 08:22:02 am
it ain't july yet, mang.

also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.

lol thanks LBSS for the head up.

569
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 03, 2013, 11:30:09 pm »
130603 First session in June

44lbs...1x10
88lbs...1x8
132lbs...1x6
176lbs...1x6
220lbs...1x5
264lbs...1x3
308lbs...1x2
352lbs...1x1
374lbs...1x1 Video Cap
385bs...Failed

I ran with 5 fingers again last week; This time I did 20 min with 100% forth foot strike (compare to 15min of 20% forth foot).  Right after the 20 mins, the calves started to have pain, and the pain lasted until today, 4 days already.  I had the exact same feeling every time I started lifting heavy with calves raise.  The pain last a long time but eventually go away.  Lets hope the same will happen with this barefoot running test.
( I started to wear compression calf sleeve all day to promote recovery... did it 3 days but does not seem to work...)

570
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 30, 2013, 12:16:58 am »
130528 Final Plifting Session of the May
Squat
143lbs ... 1x10 Paused Squat
187lbs ... 1x6 Reactive Squat
231lbs ... 1x6 Fast Squat
275lbs ... 1x5 Normal
319lbs ... 1x3 Paused Squat
341lbs ... 1x2 Easy Normal Squat
363lbs ... 1x2 Small Grind  :personal-record: (I Consider this a PR, I don't recall doing 2 Reps of 2BW Squat before)
385lbs ... 1x failed (2.14BW Failed)

Hang Clean
88lbs ... 4x6


I am trying to run on weekend so that I can last longer in a ball game.  Ran with the 5 finger for 15 min last weekend, and did some forth foot striking.  The next few days joint and tendon of the leg is sore, the Achilles tendon and calves is especially sore.  I am hoping by running/bouncing on calves, some reactive strength can be build?  Got to research a bit to confirm.

Pages: 1 ... 36 37 [38] 39 40 ... 56