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Messages - scoobychau

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586
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 23, 2012, 08:25:53 pm »
121218 Vertical Jump Mast In Season W2D1
Deadlift
115lbs 1x7
135lbs 1x5
225lbs 1x3
305lbs 4x4 (sweating)

travelling Lunge 
90lbs 5x6

Single Leg Hyper 
5x3
Paused Squat 
140lbs 5x3

Reactive Split Squats
75lbs 4x4


121220 Vertical Jump Mast In Season W2D2 (with Toe shoes)
First time trying to do plyometric in toe shoes, and I feel that shock training on the foot is much more intense (in a good way).
I am landing more on the ball of the feets and the arch of the foot or the calf muscle is being stimulated much more.  Foot and leg felt alright the day after. (lucky lucky) Will continue to test the concept of toe shoes with plyometric ex.  (Some online reviewer says that plyo with Toe shoes is a no no....)

Paused Squat
140lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5

587
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 16, 2012, 11:03:29 pm »
121214 Vertical Jump Mast In Season W1D2
Paused Squat
135lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge
25lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5


588
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 12, 2012, 12:42:03 am »
121212 Rest day

So I thought of myself at 180lbs... Deadlifting at 387lbs is pretty good...
Last week, a lifter from Taiwan came for raw lifting competition  ...

Bang, 260kg, 265kg and wrap up the 270 Kg (594lbs) with ease..
www.youtube.com/watch?v=q-Wa36KWHYM
<a href="http://www.youtube.com/watch?v=q-Wa36KWHYM" target="_blank">http://www.youtube.com/watch?v=q-Wa36KWHYM</a>

sick!

589
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 10, 2012, 09:13:13 pm »
121211 Vertical Jump Mast In Season W1D1
I have a league game to night, but bench warmer like me only get like 5-10min game time. So before the game... I do my vertical training..

Here it go:

Deadlift @ 300lb 4x4 (sweating)
travelling Lunge  @ 5x6
Single Leg Hyper  @ 5x3
Paused Squat  @ 135lbs 5x3
Reactive Split Squats @ 75lbs 4x4

8 min of game time, 4 pass to me, all result in turn over...the passes itself is pretty bad, but again I should have spend additional effort to recover a bad pass....

still kind of moody, with the lack of direction/improvement .

590
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 04, 2012, 10:34:14 pm »
121205 Roller Coaster Emotion
I had just finished my interview yesterday.
All Training was on hold as I was preparing on it.

I did not do good....

Pretty crazy month for me to wrap up 2012.
Nov 1st  - While being on holiday, I was notified by phone about a promotion appointment (which i did not apply for)
Nov Mid - I was told that my comprehension amplitude test scored 95 (top in the company)
Nov Mid - Interviewer selected by the board and I was told that I am lucky and high chance of passing
Dec 3rd - I took  leave to prepare for interview, but i return to office for Early Xmas party... and i got lucky and drawn the no1 price (Ipadmin)
Dec 4th - Interview.... ( I was hoping my luck can sustain... and ace the interview.... but end up.. i did not do good...)

It had been raining for almost a weeks. Fine while i was prepping for interview, but now that is is over.. raining mean no more lunch ball or jump.
I am suppose to get back in training right away as of tonight.

However, my mood is so down right now...
ai.... how can I lift myself up and move on.....

PS.  New schedule for basketball Team Game is out.
Dec 7, 10, 13 15, 16, 17  <=  What on earth is the Team captain thinking... applying for so many league....
Also a friend hooked me up with Vertical Jump Master, it output a In season program and Off season program.  I guess Dec is... in season?

591
Pics, Videos, & Links / Re: so i met this model last night
« on: November 30, 2012, 02:11:19 am »
Adarq.org need more sharing like this!

Thanks for it  ;D


592
Pics, Videos, & Links / Suddenly A PR in a Rare lift of mine
« on: November 28, 2012, 02:03:13 am »
387lbs at 180lbs...
ugly form..
http://vimeo.com/54116617

593
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 27, 2012, 12:57:50 am »
Quote from: D4 on November 25, 2012, 03:58:25 pm
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL

 ;D ;D  i know it is funny...  :trolldance:  haha

121122 Some VJ program testing
One of my friend suggested me to do some test to determine my deficient.
So I spent today to do various test.  (Stuff like, reach, vert test, running 2 foot, running single leg, 1rm squat and deadlift etc...)

I left my record sheet at home so I I guess I will update it tonight.
and as I pretty much know my 1rm for squat. I skipped that test and go directly to Dead-lift.

I had not done DL for over half a year (probably longer) so I gave it a try and.. woo.. I did surprisingly good...
From my Powerlifting experience, i know DL 1rm should be about +10% of squat.

I am not sure if this is my new PR... but seems like it is!  387lbs @180lbs
 :personal-record:
http://vimeo.com/54116617

After some checking, my previouse PR is at 2011 March before lifting comp.
RAW D-liftingat 361lbs 1x1

=================================================================
Test Result:

Test noTestMeasurement (cm,lbs)Result (cm, lbs)Note
0Reach228228
1Stand Still Leap30072
2Depth Jump 18" box30375
3Paused Jump30274
43 Steps Single leg28052
53 Steps Double leg30577
6.1Asymmetry Left Hop 3 steps598598
6.2Asymmetry Right Hop 3 steps618618
7Raw Squat Parallel365x2375Estimated
8Raw Deadlift387387

594
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 22, 2012, 02:44:25 am »
Quote from: Raptor on November 21, 2012, 05:16:06 am
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

595
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 20, 2012, 10:02:37 pm »
HI Raptor,

I am trying to do higher volume when ever i got the time and chance. Less people at the gym, early release from work etc.
like 2 session ago, I did 347lbs 4x3 (i suppose it is still Not high enough)


121120 Lunch Jump practice
May be last Friday Ball training session is too tough on me.  I rest thru the weekend, and my leg is still so sore, as a matter of fact, my right ankle is painfully sore inside for some unknown reason. I took the whole Monday off

Back at jumping on Tuesday.  I feel fresher, no improvement in vert. but jump felt better.  I think regardless if my muscle is sore, even if i feel strong, I can not Feel how fresh my CNS is.  The only way to tell if my CNS is fresh... is to jump.   Today Jump feel good... and probably because my CNS is fresher then previous feel bad jump day.  Did alot of Mid range jumper also, I try to imagine myself as Battier when shooting.. lol


121120 After Office Squat
Squat Rack is occupied so i start with Calf Raise Machine:
185 x15
227 x15
240 x10
281 x10
321 x10

Squat
89lbs 1x5 (Jump)
135lbs 1x5 (Jump)
179lbs 1x5 (Jump)
225lbs 1x5
269lbs 1x4
319lbs 1x3
355lbs 1x1 (not parallel)
355lbs 1x1 (failed)


I sleep early today. but waked up twice, one at 2:30 am another is 5:30am
stayed up for 15-30 min each time.  Neck feel like shit the next morning...

596
Article & Video Discussion / Malone Training.... seriouS?
« on: November 19, 2012, 10:02:08 pm »
I was reading about stair training... and stumble upon this page...
Thought some of u guys might be interested.

http://www.coachmarian.de/Spezials/Workouts/MaloneWorkoutSecrets.htm

597
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 14, 2012, 09:00:06 pm »
121113 Lunch Ball
Try to learn ball from A2 league friend.  When I play 1 on 1 with him, I am getting all my shot rejected, and when he is on offence, he is pounding me hard.  I got so tire after like 5 rounds and give up, did not get to 21pts..but I bet he can easily swipe me 10-0 if he try.
No specific jump training for today, only attempted to jump 2 or 3 time.  Spend 25 min learning low post.move

121113 Night Upperbody workout
Rushed 3 round trip of circuit training.
No abs workout.

121114 Lunch Jump Training
Leg still feel a bit tire, so did not take out the power jumper bend.
Preformed few set of running approach jump from 3pt line, from outside paints and stand still.
In-between each attempt, I do shooting or post move foot work drill as rest.
My Hip joint is not well, feel beat up inside with slight pain inside.  I need to be careful.

121114 Night Squat workout
2 hours OT, Rush to gym and squat for 30 min.
45lbs 1x8
135lbs 1x8
185lbs 1x5
225lbs 1x5
275lbs 1x5
295lbs 1x4
345lbs 1x3 3rd rep is grinding up
365lbs 1x2 1st rep good, 2nd rep grind (video caped by S2)
365lbs failed

  :trolldance::personal-record: - 180lbs Squating 365lbs (2.02XBW) for 2 reps in a row

598
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 12, 2012, 05:31:05 am »
121112 Lunch Jump Patrice
Last week Lunch Jump practice was good.  I had gotten better in running approx;
Starting from 3pts line, Big left step followed by a right long step, and finally plant LR right above the top of the no-charge semicircles. 
Although the max height had not increase by much, but I do feel like I am getting smother.
I attempt to jump in that fashion during last Friday ball training, and I did get similar decent result.

Today Lunch Jump session is not as good, I am not sure what is wrong, may be the weather is a bit chilly, or may be I did not sleep well enough... I just couldn't felt the same hyped up feeling from last week.   :(

Baby birthday/ Dunk Deadline on Nov 10 is now passed. I will just continue to train while preparing for the Exam. :wowthatwasnutswtf:


121112 After office squat in a hurry
45lbs 1x10
135lbs 1x8
205lbs 1x5
245lbs 1x5
295lbs 1x5
315lbs 1x3
337lbs 1x3
347lbs 4x3 the rep of the last set is very hard...grind my way up..

599
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 08, 2012, 08:10:42 pm »
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat. 
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least.  :-X

And is not that I don't like to squat Kingfish style (Massive rep/set).  Often i can not occupy the squat rack too long, and I often have to rush home for family... so things got the speed up.  May be I should cut down on the warm up set.

121107 Lunch Jump Patrice
Practice Jump and approach during lunch.  From Raw jump to Banded jump back to raw jump.  Lasted for 40 mins along with some random shooting.

121108 Squat Day
(Leg is still tire from 3 days ago...I thought i sleep well already.. Dam i am a old fark...)
Depth drop (30Inch) Alternated with Squat
Drop 4x4
45lbs 1x10
115lbs 1x10
135lbs 1x5
179lbs 1x5
205lbs 1x3
249lbs 1x3
299lbs 1x3
309lbs 4x3

Ran home~

600
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 07, 2012, 02:54:55 am »
120105 Back to work and Gym
Depth Drop alternate with Squat
Depth Drop:
30" 4x4
Squat:
115lbs 1x4
135lbs 1x4
157lbs 1x4
271lbs 1x4
320lbs 1x3 (3rd round lean foward)
332lbs 1x2
385lbs  Failed 2.14BW

120106 Upper Body
3 Round trip circuit, with Lower ab, Upper ab and reverse situp

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