9271
Introduce Yourself / Re: Hello my fellow jumpers and athletes
« on: January 18, 2011, 05:02:50 pm »
What's your reach? Where are you from?
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9272
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 18, 2011, 12:21:08 pm »
Thanks adarq and raptor 
Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:
Also, just posted this in the goals index thread, but here's a table of what I'm hoping to accomplish in the next 12 months:
| current/past | goal | |
| weight | 170# | 180# |
| trap bar dead lift | 360# | 420# |
| squat | 320# | 375# |
| running vertical jump | 32" | 38" |
| overhead press | 5x135# | 5x165# |
| dips | 15xbw+8 | 10xbw+45 |
| pull ups | 13 | 10xbw+25 |
| 10-yard dash | ? | 1.67s |
| 20-yard dash | ? | 2.77s |
| 40-yard dash | ? | 4.80s |
9273
Introduce Yourself / Re: for 45" running vert
« on: January 18, 2011, 11:03:48 am »
What's wrong with free advertising for Chipotle? I do it all the time. So much so that my coworkers gave me a Chipotle gift certificate for my birthday last year.
Chipotle is manna from heaven.
Chipotle is manna from heaven.
9274
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 10:29:25 pm »
BW = idk but you know the drill
SORENESS = none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid
s1: volume-strength
- RATING (8/10)
- warmup
- ME jumps (~5-7 x 2) game going so subbed:
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.
- MR double leg bounds: 5 x 5 no space to subbed:
MR half tucks 5x5 == last three sets felt very good
- SQUAT: 3 x 8
215,215,215
- trap bar DL 3x5
300,300,300
- OHP: 3x5
120,120,120
- DB row: 3x8
75,75,75
- UNILATERAL: 3 x 8e (BSS)
150,150,150
- OPTIONAL: CORE (Y/N?)
N
- STRETCH
Nice workout.
SORENESS = none
ACHES/INJURIES = something was but i forget now lol
FATIGUE = none
DIET = solid
s1: volume-strength
- RATING (8/10)
- warmup
depth jumps 3x3
depth drops 3x3
Raptor is today's winner. Focused on keeping hips back on the landing and also used a lower box. Result = better jumps = profit.
MR half tucks 5x5 == last three sets felt very good
- SQUAT: 3 x 8
215,215,215
- trap bar DL 3x5
300,300,300
- OHP: 3x5
120,120,120
- DB row: 3x8
75,75,75
- UNILATERAL: 3 x 8e (BSS)
150,150,150
- OPTIONAL: CORE (Y/N?)
N
- STRETCH
Nice workout.
9275
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2011, 10:17:26 pm »
looks like i've got some catching up to do in terms of quality jump sessions. nice work. 
9276
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2011, 07:13:55 pm »No but really, you're probably either landing weird, using too much quad (break a lot at the knees and very little at the hips) and/or use too high of a box.
You should learn to land first, doing depth drops, and then put in the jump part.
Actually I think this is probably right. I'm heading to the gym in a second, will try a couple of these to see where I break. Hm.
9277
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 03:51:45 pm »Do them barefooted
If you suck even more and get injured, we'll know you weren't using proper landing mechanics. Bad, but heck, at least we know something.
Haha, maybe I'll give that a try.
9278
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2011, 10:54:36 am »
I only have running shoes.
9279
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2011, 07:21:42 pm »
good point, should do that.
BW = idk but I finally bought a scale, it's shipping
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = wack, went to tea with my grandmother and it was sugar city
s4: deload-reactive
- RATING (8/10)
- warmup
- 10 yard dashes x 5
- ME jumps (~5-7 x 2)
good news: no one on the court, no slipping. bad news: jumps blew, best was 31 at most, nothing else above 30.5, most around 30. crap.
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- STRETCH
gym closed before I could get to the dips and pullups.
BW = idk but I finally bought a scale, it's shipping
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = wack, went to tea with my grandmother and it was sugar city
s4: deload-reactive
- RATING (8/10)
- warmup
- 10 yard dashes x 5
- ME jumps (~5-7 x 2)
good news: no one on the court, no slipping. bad news: jumps blew, best was 31 at most, nothing else above 30.5, most around 30. crap.
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- S1: pullups @ 3 x AF
- STRETCH
gym closed before I could get to the dips and pullups.
9280
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 06:43:42 pm »
Wanted to go do ME jumps tonight but there's ball going on so no court. Fuck more depth jumps, I need to go at the rim. I suck at depth jumps. Will sleep well tonight and go tomorrow afternoon.
9281
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 14, 2011, 10:37:30 am »your use of the strikethrough formatting is cracking me up.. hahafsuhaah
congrats on that PR and finally getting some good sleep ;d
pc
Haha yeah well I figure it's best to hold myself accountable and note when I've skipped or subbed something. Plus tbh I don't really like your format, so I'm just gonna stick with this.
yesterday:
BW = idk but I finally bought a scale, it's shipping
SORENESS = none
ACHES/INJURIES = right quad was bugging off and on all day
FATIGUE = none
DIET = solid
work
SMR x over an hour
Quad was flipping out for some reason and I've been bad about SMR, so I did a real thorough job, bottoms of feet all the way up to traps. Feet especially were tough. I really like the SMR exercise I found for them, though: Take two tennis balls, find something to hold onto for balance, and just step on the balls, alternating feet and moving them back and forth to hit different spots. Intense and my left foot was a bit pissed right afterward, but feet felt better after that.
Also, I got plenty sleep last night.
9282
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: January 14, 2011, 10:24:01 am »
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.
9283
Progress Journals & Experimental Routines / Re: Scrawny to Brawny Journal
« on: January 14, 2011, 10:22:17 am »
How's weight gain going?
9284
Program Review / Re: So which is it? Jump Manual, Vertfreak or Flying in Four?
« on: January 14, 2011, 10:06:00 am »not sure why you guys are your saying flying in four is a scam. I have it, it's legit. I'm pretty sure kelly wrote the workouts. All it is is basically three different 4 week programs, beginner , intermedaite, advanced and it includes a little about stretching , the testing day what to do.
4 inches in 4 weeks...
I would pay for this only if it pertained to increasing my penis length and only if the testimonials were REALLY solid and believable.
9285
Progress Journals & Experimental Routines / Re: Going Back Like Cadillacs On 4 Flats
« on: January 14, 2011, 09:49:30 am »
Why'd you stop above your chest on the OHP?