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 - AGC

Pages: 1 ... 58 59 [60] 61 62 ... 98
886
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 19, 2013, 07:21:28 am »
Gym:

Foam roll warmup/activation

4 SVJs, highest:

<a href="http://www.youtube.com/watch?v=vM9D3wAjUeM" target="_blank">http://www.youtube.com/watch?v=vM9D3wAjUeM</a>

Squat: Warmup, 1x6@70kgs, 3x8@110kgs --> this was gonna be 4x8 but I was redlining on the last rep, nearly lost it. I think ME SVJs take it out of me a bit. 3x8@110kgs is still OK.

Calf: BB calf raise (2x10@70kgs) // SL DB calf: 1x15@/leg20kgs, 1x15/leg@10kgs

Random UB

BW: 75.7 (morning weigh)




887
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 15, 2013, 04:11:19 am »
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@70kgs, 1x1@120kgs, 1x6@130kgs

Back ext: 3x8@BW

Pullups: 3x6

Chinups: 2x6

BW (morning): 76.3kgs

This gives me a 1.98xBW full squat, pretty happy with that.

888
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 13, 2013, 08:04:36 pm »
Gym:

Foam roll warmup/activation

Squat: Warmup, 4x8@80kgs --> still a bit fatigued from the 4km run the other day, kept it light but tried to speed up concentric

SL calf raise: 2x20/leg@25kgs, 1x20/leg@15kgs

Random UB/core stuff

BW: 76.5kgs

889
Article & Video Discussion / Joel Smith article - 5 elements of dunking
« on: May 13, 2013, 05:46:23 am »
Cool article by Joel Smith on different types of vert trainees (Adarq gets a mention):

http://www.just-fly-sports.com/the-five-elements-of-dunking/

890
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 12, 2013, 10:07:39 pm »
Quote from: entropy on May 12, 2013, 04:34:49 am
You're on! I think my ceiling is probably much lower than 2.5x but if I can catch up and stay with you while you get there i'll end up much stronger indeed.

Haha yeah I don't think my ceiling is quite that high either - it would take a lot more commitment than what I'm giving now to reach it. But it's worth striving for something like that even if you don't reach it - keeps you motivated.

________________

Didn't squat/SVJ yesterday because I did this 4km fun-run thing, I didn't go very hard but it's been ages since I've run even half that distance so I didn't want to stress my already stressed legs further. Did my core class today and might squat tomorrow depending on how I feel.

891
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 12, 2013, 04:31:40 am »
Quote from: LBSS on May 11, 2013, 05:39:44 pm
also who the fuck downvoted me 200 times?

Probably the same person who did it to me a few weeks ago. Hmm, who do we know on the forum that is known for this sort of BS?  ;D

892
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 11, 2013, 03:58:33 am »
Quote from: entropy on May 10, 2013, 06:52:12 am
Tantalising close to that 150kg/2bw mark. Nice work!

Thanks mate! Race you to 2.5x BW?  :D

893
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 10, 2013, 06:42:26 am »
Gym:

Foam roll warmup/activation

Squat: Warmup, 1x8@75kgs, 1x6-7@127.5kgs, 1x5@75kgs

Bit of hyperextension and GHR (the old GHR had been missing for ages but the gym finally got a nice new one)

Random UB

BW: 76kgs

Felt good today. Had that annoying moment when you're halfway through your top set and realise you should have made the weight heavier cos it's slightly too easy  :huh: . I might have done 7 reps here, someone talked to me midway through the set and distracted me (fucking hate when that happens) so I did an extra rep in case I hadn't made 6

I think I might incorporate GHR again now the gym has a better one (easier on the knees). It's such a damn good exercise for hamstrings.

894
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 09, 2013, 02:41:04 am »
Gym (quick session):

30 min foam roll/stretch

Calves: Standing calf machine (3x20-25@30kgs) // SL DB calf (2x20@25kgs)

BW: 76kgs

I felt guilty I hadn't been doing more calves. They're nice and sore today.

895
Article & Video Discussion / Nice article on common vert mistakes
« on: May 06, 2013, 09:43:52 pm »
Here's a good article I read today on simple vert training mistakes - all very basic stuff but I think a lot of people new to training for vert would benefit from reading stuff like this (I know I would have).

http://www.stack.com/2013/04/30/jump-higher-plyo/

896
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 05, 2013, 09:09:19 pm »
Gym:

Foam roll warmup/activation

4 max SVJs, highest was probably a little lower than last time, didn't hit the roof  :(

<a href="http://www.youtube.com/watch?v=3y89V95oIl0" target="_blank">http://www.youtube.com/watch?v=3y89V95oIl0</a>

Squat: Warmup, 2x8@105kgs, 2x8@100kgs --> average weight 102.5kgs, increased on last time

Chinups/pullups: 2x8 for each

BW: 76kgs

So I think short-term goals before moving onto an explosive/speed block will be 2x BW squat (132.5x6 @ 76kgs) and maybe try and get SVJ at confirmed 36'' (either via vertec or rim). That would mean I'd have a great base to try and get my RVJ around 40''.

897
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 04, 2013, 12:07:59 am »
Quote from: Mutumbo000 on May 03, 2013, 10:33:31 pm
132.5x6 would be slightly over 2x bodyweight if you were 66kg ;D

Haha yep, doing 2xBW for 6 reps would be rutgersdunker/Kingfish status.


898
Progress Journals & Experimental Routines / acole14's journal - DUNK OR DIE
« on: May 03, 2013, 07:05:26 am »
Quote from: Raptor on May 03, 2013, 05:48:26 am
Why until you get 132.5x6?

Cos it'll be a slightly over 2xBW squat at ~76kgs, a totally meaningless and artibrary ratio but it's something I want to achieve just to say I have done it and have decent strength levels. Once I've got it I'll start doing more vert-targeted stuff like in the good old days. Given I seem to be jumping pretty well atm anyway, no need to rush and do too much too soon.

899
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 03, 2013, 05:40:22 am »
Gym:

Warmup/activation stuff

Squat: warmup, 1x6@60kgs, 1x1@100kgs, 1x1@120kgs, 1x6@125kgs

Calves: BB raise (2x20@60kgs) // SL DB raise (1x20/leg@20kgs, 2x15@25kgs)

Dips: 3x12

BW:~76kgs

Good squats today. Next week's 1x6 goal will be 127.5kgs, then if that feels good and everything else goes well keep going up 2.5kgs until I get to 132.5kgs for 6.

900
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 29, 2013, 02:08:22 am »
Gym:

Foam roll warmup/activation

Squat: Warmup, 3x5@100kgs (1-2 sec pause, then explode up)

BSS: 3x7-8/leg@40kgs

BW: 76kgs

Mentally I just didn't feel like lifting heavy for 8+ reps. So I just took a weight I was comfortable with and did some paused explosive squats. Then an old gym buddy rocked up and he wanted to do BSS, sounded good to me because I really should do them more. Heavier than what I've done in the past but they felt great, they really hit my quads and VMO hard, as well as glutes. Trouble is we spent so long talking between sets I ran out of time to do anything else lol. Still, good quad building session.


Pages: 1 ... 58 59 [60] 61 62 ... 98