7906
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7907
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 29, 2012, 02:23:42 pm »
it is hot.
BW = 169
SORENESS = chest, lats a tiny bit
ACHES/INJURIES = left achilles
FATIGUE = low
- warm up
- DLRVJ x ~12
pretty terrible but not as catastrophic as the other day. topped out at 32 but most 31-31.5.
- pogo 2 x 5
- stiff leg ankle hop x 40
- jump squat 2 x 3 x 95
- squat 3 x 5 x 285
challenging
- dip x 10+3+3+3 x +25
i forget whether i did a fourth backoff set
- pull up x 10+3+3+3+1 x bw
- ab pull down 5 x 15
choke the band more next time
- stretch
BW = 169
SORENESS = chest, lats a tiny bit
ACHES/INJURIES = left achilles
FATIGUE = low
- warm up
- DLRVJ x ~12
pretty terrible but not as catastrophic as the other day. topped out at 32 but most 31-31.5.
- pogo 2 x 5
- stiff leg ankle hop x 40
- jump squat 2 x 3 x 95
- squat 3 x 5 x 285
challenging
- dip x 10+3+3+3 x +25
i forget whether i did a fourth backoff set
- pull up x 10+3+3+3+1 x bw
- ab pull down 5 x 15
choke the band more next time
- stretch
7908
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 29, 2012, 11:00:10 am »
some three step SLRVJ below, so you can get a sense of just how bad my SLRVJ are. interestingly, i used to be infinitely better off my right leg, but now the difference is pretty small. credit that to practicing layups over the past few months. so yes, practice improves things. (T0ddday: i'm not a basketball player so i couldn't care less about dunking in a game.)
<a href="http://www.youtube.com/watch?v=0SnN3hb6KoM" target="_blank">http://www.youtube.com/watch?v=0SnN3hb6KoM</a>
7909
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: June 29, 2012, 09:56:46 am »that's a wall-walk jump. He said-wrote it clearly. He'll never squatdr anyone, that's for sure.
did you think i was serious?
7910
Strength, Power, Reactivity, & Speed Discussion / Re: T-DUBS biggest secret. Elastic winding & coiling.
« on: June 28, 2012, 03:32:55 pm »
winding and coiling in action:
<a href="http://www.youtube.com/watch?v=KAxgpHWtLC0" target="_blank">http://www.youtube.com/watch?v=KAxgpHWtLC0</a>
7911
Powerlifting / Strongman / Re: Tom Martin
« on: June 28, 2012, 10:46:58 am »
that squat is a thing of a beauty.
7912
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 28, 2012, 09:40:04 am »
Thought to look on youtube for how to tape an ankle. Was blown away with some of the stuff i came across. So I went to the pharmacy and came back with some new stuff, and as a result, I've taped my ankle really well for the first time, feels amazingly stable and firm, and it doesn't feel like I could hurt it by accident. Feel 100% safe and secure.
The only downside, and I was hoping it wouldn't happen, is losing much ROM that I can't squat down. I will have to lay off squatting and do a lot of RDLs and focus on upper body. I could even join a gym for a few weeks. They will have dumbells and machines there. Should be fun. Ideas on upper body training? Would like to add a few inches to my guns and look like somone who lifts. Thinking lots of bench press, overhead press, chinups, lat pull downs, rows and curls. Perhaps 4-5 times a week.
empirical evidence for benefit from ankle taping is scanty at best.
7913
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 28, 2012, 09:29:46 am »The hardest bit is always finding an indoor court that isn't packed.
amen.
7914
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: June 27, 2012, 11:58:35 am »
lol. squatdr status.
7915
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 27, 2012, 11:46:33 am »
BW = ???
SORENESS = traps (?)
ACHES/INJURIES = none
FATIGUE = low
- warm up
incl 3-step SLRVJ x 8, got second set of 4 on camera but obviously it was the shittier set. also incl DSVJ.
- DLRVJ x 10
shite, just pure unadulterated shite
- jump squat 2 x 3 x 95
- squat 3 x 5 x 275
- dip 10+3+3+2 x +25
- pull up 10+3+3 x bw
- ab pull down 3 x 15
- stretch
- bit o' jump rope
taking the day off work as a comp day for my trip. have a ton of errands to do and suchlike so i figured i'd go in the morning. jumping was awful although i think i PR'd on the SLRVJ. turns out limiting myself to a 3-step approach is good. will post compilation video later. i know i keep saying that. but DLRVJ was just awful, slow, unexplosive, barely above 30.
SORENESS = traps (?)
ACHES/INJURIES = none
FATIGUE = low
- warm up
incl 3-step SLRVJ x 8, got second set of 4 on camera but obviously it was the shittier set. also incl DSVJ.
- DLRVJ x 10
shite, just pure unadulterated shite
- jump squat 2 x 3 x 95
- squat 3 x 5 x 275
- dip 10+3+3+2 x +25
- pull up 10+3+3 x bw
- ab pull down 3 x 15
- stretch
- bit o' jump rope
taking the day off work as a comp day for my trip. have a ton of errands to do and suchlike so i figured i'd go in the morning. jumping was awful although i think i PR'd on the SLRVJ. turns out limiting myself to a 3-step approach is good. will post compilation video later. i know i keep saying that. but DLRVJ was just awful, slow, unexplosive, barely above 30.
7916
Pics, Videos, & Links / Re: Myree head over rim
« on: June 26, 2012, 11:26:30 am »Well good for him. I probably wouldn't squat either in that situation. Why risk a ton by squatting, not being fresh to dunk, so on and so forth, when you can jump 40+ without that?
because squatting is the best exercise in all circumstances, for all trainees, at all times. duh.
7917
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 25, 2012, 10:04:13 pm »
BW = 168.5
SORENESS = low back, glutes, hamstrings
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
included a few SLRVJ, DSVJ and DLRVJ. DSVJ were just over 30, DLRVJ 31-31.5. pretty bad but not as catastrophically shitty as last week. progress. SLRVJ were lol-worthy, as usual. have video, will post later.
- jump squat 2 x 3 x 95
- squat 3 x 5 x 265
- SS1: jump rope x 30s
- SS1: DB OHP 10e x 30
- SS1: DB row 10e x 50
- SS1 info: 5 rounds, 30 sec between exercises. worked out to 30/30 work/rest.
- stretch
SORENESS = low back, glutes, hamstrings
ACHES/INJURIES = none
FATIGUE = low to moderate
- warm up
included a few SLRVJ, DSVJ and DLRVJ. DSVJ were just over 30, DLRVJ 31-31.5. pretty bad but not as catastrophically shitty as last week. progress. SLRVJ were lol-worthy, as usual. have video, will post later.
- jump squat 2 x 3 x 95
- squat 3 x 5 x 265
- SS1: jump rope x 30s
- SS1: DB OHP 10e x 30
- SS1: DB row 10e x 50
- SS1 info: 5 rounds, 30 sec between exercises. worked out to 30/30 work/rest.
- stretch
7918
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: June 24, 2012, 07:50:01 pm »
7919
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 24, 2012, 07:39:34 pm »
true, true. to be fair to myself, i did not say that i was going to launch right into this program. if you look at the OP, my plan is still to ramp up carefully back to where i was, with basic jumps and squats, and then go from there. hell, i'm still gaining back the weight i lost after three weeks of um, well, diarrhea. so we are in complete agreement about what i should do right now. the question is more what's next. you've made your opinion pretty clear, which i appreciate.
7920
Strength, Power, Reactivity, & Speed Discussion / Re: stole acole14's program and adapted it for myself - thoughts?
« on: June 24, 2012, 05:40:05 pm »@T0dday: I am curious about your thoughts on two things you said.
One is that you would have most athletes (5'10 and taller) perform single leg jumps if the goal was to have them dunk ASAP. This is interesting to me because I believe that this is in contrast to what most would think to be the best method. I do not know, because as a volleyball player I have never performed single leg jumps, but I cannot see the reason why it should be easier to increase the single leg jump compared to double leg jump. Could you elaborate on this?
The other thing is me wondering why you gave such a low recommendation for squat progress in the program you posted (30 lbs per 8 weeks). I said earlier that anything less than 100 lbs squat increase in 6 months would be "fooling around". Obviously this depends on level of training advancement quite a bit, but I stand by that in the case of a young, healthy, athletic and underweight person with less than a 2x bw squat. I tend to think that the 100 lbs is in fact a conservative number of what is possible to achieve in that time frame for a novice of said characteristics. In the given case, LBSS squatted 245 lbs x 3 x 8 as his last work-out. I say he could squat 380 lbs x 5, if not more, in half a year if he eats properly. Do you disagree?
two things:
1. i have a 2x bw squat. i squatted 355 at ~172 pounds. admittedly, it's lower now because i've been traveling and unable to train properly.
2. also because i've been traveling, i'm ramping up squatting carefully. hence the very light weight so far in my last few workouts.