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 ... 37 38 [39] 40 41 ... 56
571
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 24, 2013, 04:48:43 am »
130523 Sixth Plifting Club (Late to club)
Caz i am late, the squat rack is already occupied
So I start my work out with Hang clean, many Olifter in class said, I should be Cleaning before squat... because it is a more complicated movement...

lbs
Hang Clean
44....4x6
66....3x6
88....3x4

Squat
154...1x6 Reactive fast
198...1x6 Reactive fast
242...1x6 Fast
264...1x4 Paused Squat
286...1x4 Paused Squat

As suggested by club member.. I had been trying to reach 1rm 3 session in a row... should take a rest today... and give it a run again next week!

572
Pics, Videos, & Links / Form check on Hang Clean pls
« on: May 22, 2013, 03:59:39 am »
Video as follow:
https://vimeo.com/66710126

Really want to get this right before getting heavy...

I am doing squat to increase strength and hang clean to enhance explosivness.

Can any one give me some feedback or hint of my current Cleaning Form pls...

573
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 22, 2013, 03:07:05 am »
130521 Fifth Heavy Squating session and Nailed a 2xBW
(lbs)
Back Squat
44...1x10 Bar only
88...1x8 Explosive Fast
132..2x6 Explosive Fast
187..1x6 Explosive Fast
231..1x5 Fast
275..1x3 Paused Squat
319..1x2 Normal Squat  (too heavy to pause)
275..1x3 Paused Squat (lower the weight again)
341..1x1 Normal Squat
352..1x1 Normal Squat
365.2..1x1 Normal Squat  (NAILED 2.04XBW squat with 166kg@81.4kg)
Video Cap:
https://vimeo.com/66709380

Hang Clean training
66...3x6
88...3x6
Video Cap:
https://vimeo.com/66710126


had a date with a long time oversea friend and went home and sleep at 1am... but ultra thunder storm hit at 4am.. is like a warzone out there.... so i could not get a good deep sleep.


574
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 20, 2013, 04:46:25 am »
130518 Plifting club continue (Sat my 4th visit doing heavy weight)

BW at 182lbs
Warn up Squat
bar 1x10

Explosive Reactive Squat
88lbs 1x6
132lbs 1x6
176lbs 1x6
220lbs 1x5 Fast
264lbs 1x3 Fast

Normal Squat
308lbs 1x3 Slow Speed
330lbs 1x1 Normal speed
352lbs 1x1 FEEL OK (Video caped 1.94XBW)
365.2lbs 2x Failed (video capped 2xBW)  http://vimeo.com/66468636


Not to shabby, consider this is only my 4th time returning to squating heavy.... (I was squat light and fast for over half a year at least doing VJM..)
I hope this time around, I can get to 2.5BW...

The Weather is getting Ultimate HOT HOT... vertical Jump training at lunch at outdoor court seems a bit out of reach now days.... I need to figure a way...
Yesterday (Sunday) is my first time in my life not being able to sleep... may be is the milk tea i took during dinner or the 2hrs afternoon nap or the 10:30 morning late wake up...
I Sleep at 2:55am after fixing and tighty up the house.. but are unable to sleep at all... through the night... i end up playing with Facebook and the Web on the phone till 5am...

Got up at 7am and prep to work... Feel like a heavy headed zombie on a monday ...
Messsed up my CNS big time..


Btw, I started playing 3 on 3 with my A league friend, and i have problem recieveing his pass, I notice my Reaction and quickness is seriously below his standard....
may be this is the main reason how come i can not jump also... because i react so slow......


575
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 15, 2013, 04:43:07 am »
130514 Plifting club continue
Reactive Squat
44lbs 1x10
88lbs 1x10
132lbs 1x6
176lbs 1x6
220lbs 4x6

Paused Squat
264lbs 1x3
308lbs 1x3

Normal Squat
341lbs 1x2  (weird.. how come i can do this... so easy.. did i make mistake in counting weight?)

HangClean practice
88lbs  5x3

576
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 12, 2013, 11:57:41 pm »
130506 Professional Exam Complete
Unlike the exam in Dec which I failed.   I think i did ok in this one, may be 70%!
Now wait for result.

130507 Back to Powerlifting Club (since office gym is closed)
Pause Squat
45lbs 1x5
110 lbs 1x5
154 lbs 3x5
198 lbs 1x5
220 lbs 2x3

Normal Squat
220 lbs 1x3
264 lbs 1x3
286 lbs 3x3

Practice Hang Clean
89lbs

130511 Weekend Powerlifting club visit
Reactive Squat
45lbs 1x10
89lbs 1x8
111lbs 2x6
133lbs 4x6
177lbs 2x5
221lbs 3x5
265lbs 1x5
331lbs failed

The weather is getting very hot now days... I wonder if I can continue to train at lunch... Jumping and Balling...

577
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: May 02, 2013, 10:08:46 pm »
130503 Gym is closed for good

Gym will be closed for at least 2 months....
3 days later will be my exam/interview...
have not done anything beside sleep eat and study all this time...

hope i can Pass and resume training asap...

578
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: April 16, 2013, 11:00:40 pm »
130328 Vertical Jump Mast In Season Phs1 W2D3

130410 Vertical Jump Mast In Season Phs1 W3D1
Dead lift at 315lbs 4x4

130412 Vertical Jump Mast In Season Phs1 W3D1
Pause Squat 150lbs
Reactive Squat 160lbs

130411 Upper body Circuit Training

130412 Vertical Jump Mast In Season Phs1 W4D1
Deadlift 325lbs 4x4

Upperbody is dying in pain... is quite stupid lifting my previous weight stat after no doing upper for near a year... now I am in pain...
Just got notified about Interview/Exam on May 7th.  All training is on hold again..
sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)

579
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 28, 2013, 04:03:12 am »
um...
by saying, Lifting as much as I can.... I mean doing routine from Jackwood that requires weight.  (not literaly lifting as much as I can)


those Weight listed in the routine is base on the Jackwood software analysis... after I input my state from his required test...




580
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 25, 2013, 05:13:42 am »
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

581
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: March 05, 2013, 05:15:44 am »
130117  Vertical Jump Mast In Season Phs2 W1D1
~Long Holiday~
130129  Vertical Jump Mast In Season Phs2 W1D3
130202  Vertical Jump Mast In Season Phs2 W2D1
130206  Vertical Jump Mast In Season Phs2 W2D3
~Caught a Cold for a few days~
130215  Vertical Jump Mast In Season Phs2 W3D1
130218  Vertical Jump Mast In Season Phs2 W3D3
130220  Vertical Jump Mast In Season Phs2 W4D1
130226  Vertical Jump Mast In Season Phs2 W4D3

And that is it.. before you know it... In season program is suddenly completed.
Did a lot of Hang clean with light weight....
Vertical have not much improvement.
Since I only have weekly training in basketball and my in game time are like...8 min per game.... (bench warmer.)

I am off to Off Season training plan with the VJM.
(Not in Season program... does not involve weight lifting, but it is loaded with singe/double leg jump variation.

130301 Vertical Jump Mast Off Season Phs1 W1D1
Single leg Tuck jump
Broad Jump
Alternate leg bound
Single Leg paused Frog
Seated Box Jump

Not sure if If it is me or something.  I got very tire the next few day after this routine (weekend)...and need to sleep a lots.  CNS fatigue? or just because I lack of sleep in general.

130304 Vertical Jump Mast off Season Phs1 W1D3
Single Depth Jump
Cone hops
Multiple Hops
Box jump
Seated Single Leg Box jump

I had decided. I must sleep at 12am every day or earlier... and I must attempt to stretch daily, if it mean I have to stretch on the train (after late ball training), I will stretch on the train...
Over the last few weeks, I got sick once.. and that weekend, i sleep like 12 hours a day for 2 days in a row.  After I recovered, next day during ball training I feel like I am all ready to jump higher....  I never tested my vert... but I felt good.  Nonetheless I remain sleeping 6 hours a days which is a shame.

Anyway, new program new start!
First Name: Train
Middle Name: Stretch
Last Name: Sleep

582
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: January 14, 2013, 01:40:56 am »
121228 Vertical Jump Mast In Season W3D1
Deadlift
135lbs x9
225lbs x4
275lbs x2
315lbs 4x4

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

130102 Vertical Jump Mast In Season W3D3
Paused Squat
157lbs 5x3
179lbs 5x3  (working with other at the same time on the rack, VJM said do 145lbs only... dam it)

Reactive Squats
189lbs 2x3 
199lbs 5x3 (working with other at the same time on the rack, VJM said do 150lbs only... dam it)

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5


130104 Vertical Jump Mast In Season W4D1
Deadlift 
135lbs x5
205lbs x3
321lbs 1x1.5 (not enough warm up.. shxt)
274lbs 1x2
294lbs 2x4 (Target 325lbs 4x4 missed)

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

The following week, I caught a bad flu.... and skipped whole week of vert training.
But Manage to join ball training after 6 days rest, and did a 30 min run the day after.

583
Strength, Power, Reactivity, & Speed Discussion / Re: smith machine vs regular squat
« on: December 27, 2012, 11:23:24 pm »
There was one time when i have to squat in a hotel with smith machine...

it really messed up my squat...

And i did not dare to go heavy as it altered my form causing my kneed to shift fwd...

i really do not suggest using the smith machine for squat.


584
Strength, Power, Reactivity, & Speed Discussion / Re: Toe shoes for plyometric anyone ?
« on: December 26, 2012, 09:07:17 pm »
Quote from: UAcompression on December 24, 2012, 06:18:43 am

that's what i did with mine, except i bought the identical fila version for $25.  after i wore them i came to my senses.

$25 Fila... Good decision on the glove Mod.
A decent Glove may cost more than $30

585
Pics, Videos, & Links / I thought the apl is a scam ... Is it not ?
« on: December 24, 2012, 03:28:51 am »
http://www.youtube.com/watch?v=SohpZJGyGAE&feature=youtube_gdata_player

Tested by 3 person in this vid

Pages: 1 ... 37 38 [39] 40 41 ... 56