6256
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: November 05, 2013, 08:47:10 am »
wuss. 2.5 more kg and you would have had 2 x bw flat. 
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6257
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2013, 10:51:10 pm »In order to deal with jet lag you must manipulate light intake. If you adjust that by 2 hours per day to accomodate the difference then you're going to be good.
You must pretend you're still in the city you left off from by taking advantage of the sunlight/getting the blankets on the windows on etc, depeding on the case.
try to sound a little less bossy and sure of yourself the next time you offer context-free, useless unsolicited advice.
6258
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2013, 07:22:59 pm »
last night:
- warm up
- circuit x 2
-- DB BSS 16s x 10
-- DB RDL 16s x 10
-- DB OHP 12s x 10
-- neutral chin x 5
-- decline sit up x 10
minimal rest between exercises
- band pull aparts x 15,15,15,15
- stretch
it's 5:21 AM and i've been awake for more than two hours. this means my longtime jet lag solution has stopped working and i am fucked.
- warm up
- circuit x 2
-- DB BSS 16s x 10
-- DB RDL 16s x 10
-- DB OHP 12s x 10
-- neutral chin x 5
-- decline sit up x 10
minimal rest between exercises
- band pull aparts x 15,15,15,15
- stretch
it's 5:21 AM and i've been awake for more than two hours. this means my longtime jet lag solution has stopped working and i am fucked.
6260
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2013, 04:11:37 pm »
^^^good post, raptor. this was too high for me, i think. you're right, i'm terrible at consecutive backboard jumps. terrible. never really tried hurdle jumps.
6261
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 01, 2013, 12:54:12 pm »Check this out:
https://www.facebook.com/photo.php?v=10201719225854754&set=vb.239409293536&type=2&theater
holy shit. beautiful.
6262
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2013, 12:50:23 pm »quick-and-dirty freeze frame analysis suggests...29"? these did not feel very good.
6263
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 01, 2013, 12:38:50 pm »
yesterday AM (10/31/2013):
WEIGHT: ???
SORENESS: hamstrings a bit
ACHES/INJURIES: left heel
MENTAL STATE: okay
- warm up
- DLRVJ one- and two-step x 15
really bad, could not get any speed or bounce. left heel bothering me since last night.
- stretch
yesterday PM (10/31/2013):
WEIGHT: 174
SORENESS: hamstrings a bit
ACHES/INJURIES: left heel
MENTAL STATE: okay
- warm up
- depth jump @20" x 3,3
have vid, will post. not great.
- squat 315 x 1,1,1,1
good pop
- box squat 225 x 2,2,2,2
good pop
- superset x 2
-- assisted natural GHR x 8,6
the bro holding down my ankles was not doing it hard enough the first set, so i asked him to put more pressure the second set and he seemed to be struggling so much that i felt bad and stopped early.
-- DB OHP 50 x 8
-- DB row 80 x 8
- superset x 2
-- cable hip thrust 100 x 10
-- decline sit up 18 x 15,10
- stretch
good workout. slept 10 hours last night.
WEIGHT: ???
SORENESS: hamstrings a bit
ACHES/INJURIES: left heel
MENTAL STATE: okay
- warm up
- DLRVJ one- and two-step x 15
really bad, could not get any speed or bounce. left heel bothering me since last night.
- stretch
yesterday PM (10/31/2013):
WEIGHT: 174
SORENESS: hamstrings a bit
ACHES/INJURIES: left heel
MENTAL STATE: okay
- warm up
- depth jump @20" x 3,3
have vid, will post. not great.
- squat 315 x 1,1,1,1
good pop
- box squat 225 x 2,2,2,2
good pop
- superset x 2
-- assisted natural GHR x 8,6
the bro holding down my ankles was not doing it hard enough the first set, so i asked him to put more pressure the second set and he seemed to be struggling so much that i felt bad and stopped early.
-- DB OHP 50 x 8
-- DB row 80 x 8
- superset x 2
-- cable hip thrust 100 x 10
-- decline sit up 18 x 15,10
- stretch
good workout. slept 10 hours last night.
6264
Article & Video Discussion / Re: Vertical Jump Work 5 days a week?
« on: October 30, 2013, 04:29:58 pm »
that post is making me fantasize about quitting my job and finding something more flexible to pay the bills.
6265
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: October 30, 2013, 10:55:52 am »
this journal has become god damn inspirational. 
6266
Article & Video Discussion / Re: Vertical Jump Work 5 days a week?
« on: October 30, 2013, 10:19:30 am »
if you're going to jump every day and do heavy strength work twice a week, don't do separate intense plyos. for the time being you'll get more out of just practicing jumping. this is the lesson of my journal. practicing jumping has to supersede everything else if you're not naturally a gifted jumper, which you and i are not. you could do something like this:
monday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
tuesday: jumps x 20-30, weights (squat focus, p-chain rep work, upper push/pull, core)
wednesday:
thursday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
friday: jumps x 20-30, weights (p-chain focus, squat rep work, upper push/pull, core)
squat focus could be 3 x 5, adding weight as often as you can -- even if your stats are out of date that's pretty weak so you've got nowhere to go but up. p-chain rep work can be RDLs, hip thrusts, GHR/natural GHR, hypers or reverse hypers. pick two of those and do 3 sets of 10 each. p-chain focus could be dead lift 3 x 5, again adding weight as often as you can. squat rep work can be like 5 x 10. YOU MUST HAVE PROPER FORM, WITHOUT PROPER FORM YOU MUST NOT DO THE LIFT.
if i were 16 and know what i know now, and had the infinite time and recovery ability of 16-year-olds the world over, this is what i'd do. replace the ultimate with a sport or sports of your choice. bit of pickup basketball and jumps at the rim here and there:
sunday: ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours
monday: track speed work + throwing around and easy drills + extensive tempo
tuesday: track short speed work + weights + throwing around and easy drills
wednesday: ultimate frisbee practice
thursday: track speed work + throwing around and easy drills + extensive tempo
friday: throwing around
saturday: weights + ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours
you're a teenager, you're fucking invincible and your body is literally on steroids right now. take advantage while you can.
you are almost exactly 10 years younger than i am (i'll be 27 the day after you turn 17). excuse me, i'm going to go throw up in a trash can and then weep over my wasted youth.
monday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
tuesday: jumps x 20-30, weights (squat focus, p-chain rep work, upper push/pull, core)
wednesday:
thursday: jumps x 20-40, explosive work (e.g., med ball or shot throws, max effort standing verticals, jump squats)
friday: jumps x 20-30, weights (p-chain focus, squat rep work, upper push/pull, core)
squat focus could be 3 x 5, adding weight as often as you can -- even if your stats are out of date that's pretty weak so you've got nowhere to go but up. p-chain rep work can be RDLs, hip thrusts, GHR/natural GHR, hypers or reverse hypers. pick two of those and do 3 sets of 10 each. p-chain focus could be dead lift 3 x 5, again adding weight as often as you can. squat rep work can be like 5 x 10. YOU MUST HAVE PROPER FORM, WITHOUT PROPER FORM YOU MUST NOT DO THE LIFT.
if i were 16 and know what i know now, and had the infinite time and recovery ability of 16-year-olds the world over, this is what i'd do. replace the ultimate with a sport or sports of your choice. bit of pickup basketball and jumps at the rim here and there:
sunday: ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours
monday: track speed work + throwing around and easy drills + extensive tempo
tuesday: track short speed work + weights + throwing around and easy drills
wednesday: ultimate frisbee practice
thursday: track speed work + throwing around and easy drills + extensive tempo
friday: throwing around
saturday: weights + ultimate frisbee or variant (goaltimate, short field, indoor, etc.) x a couple of hours
you're a teenager, you're fucking invincible and your body is literally on steroids right now. take advantage while you can.
you are almost exactly 10 years younger than i am (i'll be 27 the day after you turn 17). excuse me, i'm going to go throw up in a trash can and then weep over my wasted youth.
6267
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 29, 2013, 07:51:46 pm »
do you swing your arms with the plates?
6268
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: October 29, 2013, 02:43:54 pm »
you seem to have missed that i was comparing his dorsiflexion to mine, not making a general statement about it. i can barely do a pistol in sneakers and not at all barefoot. oly shoes or some other heel elevation? no problem.
also, using plates is cheating.
also, using plates is cheating.
6269
Article & Video Discussion / Re: Old Read on Shock Method and Plyo? Verkhoshansky in the 2012 Richmond Seminar
« on: October 29, 2013, 11:57:48 am »
cool, thanks for the link.
6270
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 29, 2013, 11:33:31 am »
today AM:
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- one-step x 5
- two-step x 12
- three-step x 5
not as good as yesterday but still okay. about one in every five jumps "clicks" and feels noticeably better than the others. i get about 0.5" higher on those than the rest of the jumps.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- intensive tempo 200m x 4, 100m recovery
this whipped me, as it did with t0ddday the other week. i did the 200s in 33-35s rather than 30 so i did manage to finish all the sets strong. thought about starting up another set but jogged home very slowly instead. baby steps.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- one-step x 5
- two-step x 12
- three-step x 5
not as good as yesterday but still okay. about one in every five jumps "clicks" and feels noticeably better than the others. i get about 0.5" higher on those than the rest of the jumps.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- intensive tempo 200m x 4, 100m recovery
this whipped me, as it did with t0ddday the other week. i did the 200s in 33-35s rather than 30 so i did manage to finish all the sets strong. thought about starting up another set but jogged home very slowly instead. baby steps.