871
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 26, 2010, 03:47:29 pm »
vids vids 
looks like vert is gonna kick age's ass!
looks like vert is gonna kick age's ass!
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872
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 26, 2010, 03:44:42 pm »
definitely need to get some vids up....
873
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 26, 2010, 03:44:16 pm »
week 15
400m fast jog.
some leg swings, my supposedly dynamic warmups lol.
sprints
2 x ~50m, max effort.
bounding
3 x ~40m
3 x Rebounding quick lunges each leg 10 contacts, 10 pullups
2 x double leg RFI lateral line hops, 10 pullups
3 x 5 depth jumps off knee cap height, 1 min plank
would've thought my single leg jumps are at least average movement efficient...
but after reading adarqui's definitions, i belong more to the poor class LOL.
ocassional knee or ankle collapsing.
jump angle thats closer to 45 degrees than 65.
hahaha... alot of work to be done still.
400m fast jog.
some leg swings, my supposedly dynamic warmups lol.
sprints
2 x ~50m, max effort.
bounding
3 x ~40m
3 x Rebounding quick lunges each leg 10 contacts, 10 pullups
2 x double leg RFI lateral line hops, 10 pullups
3 x 5 depth jumps off knee cap height, 1 min plank
would've thought my single leg jumps are at least average movement efficient...
but after reading adarqui's definitions, i belong more to the poor class LOL.
ocassional knee or ankle collapsing.
jump angle thats closer to 45 degrees than 65.
hahaha... alot of work to be done still.
874
Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: February 25, 2010, 10:51:35 pm »
wow, just read thru the first bits, and im excited alr.
thanks alot my man, i'll definitely be pickin up things here.
the links to video descriptions are a super touch, for ppl like me who dun understand what the terms meant...
^5!!
thanks alot my man, i'll definitely be pickin up things here.
the links to video descriptions are a super touch, for ppl like me who dun understand what the terms meant...
^5!!
875
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: February 25, 2010, 10:22:40 pm »
hey dude, has doing the 7 day cure helped u at all in your opinion? in terms of ur vert, or otherwise..
876
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 25, 2010, 10:18:11 pm »
week 15
yesterday night at the gym
couldnt squat due to banged up right quad. sore as hell.
Bench press
10 x 20kg (just the bar)
10 x 30
8 x 40
6 x 50
5 x 60
5 x 70
5 x 75
5 x 80
5 x 80
Barbell stepups
8 x 60
6 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115
pullups
10, 10, 10, 12, 7, 11
probably didnt rest long enough for that set of 7, took a longer break and finished up
OHP
10 x 20
8 x 30
6 x 35
6 x 35
5 x 30
machine rope tricep pulldown
8 x 22
10 x 22
10 x 22
10 x 22
RDL
10 x 40
8 x 50
not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.
EZ bar bicep curls
15 x 10kg (added weights, not too sure how heavy the ez bar is)
15 x 10
15 x 10
standing cable fly
8 x 14kg each side
10 x 11
12 x 9
so little weight, yet they felt so heavy. thoroughly humbled hahaha.
yesterday night at the gym
couldnt squat due to banged up right quad. sore as hell.
Bench press
10 x 20kg (just the bar)
10 x 30
8 x 40
6 x 50
5 x 60
5 x 70
5 x 75
5 x 80
5 x 80
Barbell stepups
8 x 60
6 x 70
5 x 80
4 x 90
3 x 100
3 x 110
3 x 115
pullups
10, 10, 10, 12, 7, 11
probably didnt rest long enough for that set of 7, took a longer break and finished up
OHP
10 x 20
8 x 30
6 x 35
6 x 35
5 x 30
machine rope tricep pulldown
8 x 22
10 x 22
10 x 22
10 x 22
RDL
10 x 40
8 x 50
not sure whats wrong with my form, i felt it more in the lower back, despite my best attempts to drive with the hip.
EZ bar bicep curls
15 x 10kg (added weights, not too sure how heavy the ez bar is)
15 x 10
15 x 10
standing cable fly
8 x 14kg each side
10 x 11
12 x 9
so little weight, yet they felt so heavy. thoroughly humbled hahaha.
877
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 25, 2010, 03:41:37 am »
No more fever or cold, but still havin the coughing fits... Which leaves one gassed haha.
Gonna go to the gym later, mayb some upper body work, stepups with just the left leg, some rdls if I can..
Gonna go to the gym later, mayb some upper body work, stepups with just the left leg, some rdls if I can..
878
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 25, 2010, 02:06:32 am »
playing winded sucks. had a pretty decent individual game, 2/3 treys, other points were either frm breaks or freethrows. missed only one.
had 20 points or so, didnt keep track, but we were blown out haahha
sucks. and got banged hard on one possession, fat lip and uber bruised quads...
had wanted to squat today, but looks like its not possible..
had 20 points or so, didnt keep track, but we were blown out haahha
sucks. and got banged hard on one possession, fat lip and uber bruised quads...
had wanted to squat today, but looks like its not possible..
879
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 22, 2010, 10:34:29 pm »
week 14
couldnt hit the weights last week, cold/fever/sore throat combo had me coughin out my lungs..
managed to play abit of pickup on the weekend tho.
today's work
400m fast jog.
2 x 40m sprints, max effort.
3 x 40 bounds.
5 x 10 pullups.
depth drops off mid thigh height
3 x 5
single leg rebounds
2 x 8 each leg.
tryin to keep it light, game tomorrow.
off to buy breakfast.
couldnt hit the weights last week, cold/fever/sore throat combo had me coughin out my lungs..
managed to play abit of pickup on the weekend tho.
today's work
400m fast jog.
2 x 40m sprints, max effort.
3 x 40 bounds.
5 x 10 pullups.
depth drops off mid thigh height
3 x 5
single leg rebounds
2 x 8 each leg.
tryin to keep it light, game tomorrow.
off to buy breakfast.
880
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 22, 2010, 10:23:54 am »
no more fever/cold, but im still coughing my lungs out every time a coughing fit kicks in..
played some pickup on sat and sunday...
resting and hoping that i'll be ok by weds for the game.
any idea what to do? vit C?
played some pickup on sat and sunday...
resting and hoping that i'll be ok by weds for the game.
any idea what to do? vit C?
881
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 19, 2010, 03:40:05 am »
being sick sucks... 
882
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 16, 2010, 07:15:17 am »
heh heh... frankly, its been awhile since i last hit that court..
last i went, was early on when i started logging... couldnt rim off 2 feet, can just barely graze the rim off 1 foot.
thing im gonna have to try to film myself, just so i can ask u peeps for pointers on my jumping form...
im not sure why the 1 foot approach has only improved a few inches, while my 2 legged one is another story.
is it cos i have not been doin unilateral work?
i think... i might need to do some work on other stuff besides the gym work... not sure what, maybe a video might help haha...
last i went, was early on when i started logging... couldnt rim off 2 feet, can just barely graze the rim off 1 foot.
thing im gonna have to try to film myself, just so i can ask u peeps for pointers on my jumping form...
im not sure why the 1 foot approach has only improved a few inches, while my 2 legged one is another story.
is it cos i have not been doin unilateral work?
i think... i might need to do some work on other stuff besides the gym work... not sure what, maybe a video might help haha...
883
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 15, 2010, 04:31:34 pm »
yesterday evening
shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.
tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.
previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.
thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha.
mayb i should do like someone's sig,
jump to the rim lol.
shot some hoops. hit alot of my threes, 3 in a row, 4 in a row...
just too bad that come gametime they dont go in as much.
tried a few jumps.
2 joints of fingers above mostly, for both 1 footed and 2 footed approaches.
previous highs of half palms above were at different rims, this is slightly higher.
should be regulation ht i suppose.
thing is... both felt sub-optimal... definitely didnt feel like my best... something's wrong somewhere haha.
mayb i should do like someone's sig,
jump to the rim lol.
884
Pics, Videos, & Links / Re: 5 story depth drops
« on: February 13, 2010, 04:26:38 am »
it didnt die or break a few paws 
885
Progress Journals & Experimental Routines / Re: from bull to beast, hopefully...
« on: February 11, 2010, 10:52:12 am »
a few questions, anyone who knows sth, pls feel free to enlighten me..
1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?
2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...
1) what purpose does the bench serve, at least for a baller, and as an exercise in itself?
cos when i do it, i generally don't feel my pecs being stressed all that much, instead when i am close to failure, i feel it in my arms and chest. i guess my point is, does it really work the chest all that much?
2) RDL--- straight back ala squats, or slight round?
i think im doing it wrong, i cant really feel my hips extending...
i set my weight on my heels, try to make my hips go as far back as possible, but on the way up, i suppose i dun feel it all that much.
abit, but not as much as i reckon it should, given that i think RDLs are supposed to be a hip driven exercise...