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Messages - 168cm

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1
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 14, 2012, 11:07:37 pm »
Quote
Also I think you need to consider the troll factor of doing banded squats with 60kg and pissing off the hardcore strength guys who care so much about what other ppl do in the gym

+100

I am in complete support of anything done in the name of annoying those halfwits.

2
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 24, 2011, 06:41:24 am »
Hi adarq,

Why is it a good idea to lose so BW? Is it still possible to maintain your current strength level at 130lbs? What's your plan on doing it?

3
Introduce Yourself / Re: Asian 38" RVJ, Aimming to get at least 45" RVJ.
« on: May 23, 2011, 06:19:34 am »
Quote from: shammy12 on May 23, 2011, 06:12:57 am
Nice jump you should start a journal be good to see you progress.

Where about in HK is that court?

I may start a jornal here.

This court is at mid level, central

4
Introduce Yourself / Re: Asian 38" RVJ, Aimming to get at least 45" RVJ.
« on: May 23, 2011, 06:08:45 am »
Quote from: Raptor on May 23, 2011, 06:02:55 am
Pretty good run-up as expected, although you could probably compress more in the jump. That will come with increased strength though.

Thank you for the advice. But would you mind to elaborate on how to compress? Many thx!

I am serious about vertical jump.

5
Introduce Yourself / Re: Asian 38" RVJ, Aimming to get at least 45" RVJ.
« on: May 23, 2011, 05:03:36 am »
Quote from: enserv54 on May 23, 2011, 02:04:08 am
good jump.
near 2x bodyweight squat is not weak.. thats great man. coming from an asian myself.  :highfive:

Thx! My aim is to squat 405lbs within 1 year and hopefully I will be able to dunk.

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Introduce Yourself / Re: Asian 38" RVJ, Aimming to get at least 45" RVJ.
« on: May 23, 2011, 05:02:04 am »
Quote from: creativelyric on May 23, 2011, 01:13:20 am
'Sup, dude. Nice jump. :]

Thx man!

7
LanceSTS's Performance Blog / Re: STS TV
« on: May 23, 2011, 04:59:17 am »
Quote from: LanceSTS on November 21, 2010, 04:34:41 am
Hang Clean with 1-2-3 Drill

<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

I am new in this forum. I do hang clean regularly, but after I watched this vid, I think my form is crap.

You mentioned about loading the glutes, not the hamstrings just like doing RDL, but when I do RDL, I stretch my hamstring more than my glutes. And also you said sit back, does that mean sitting back like westside barbell box squat style?

Another question is do i arch my back like doing back squat or keep it kind of natural with very slight arch? Should I feel my hamstring being stretched when I am sitting back or only the glutes?

Many Thx

8
Introduce Yourself / Asian 38" RVJ, Aimming to get at least 45" RVJ.
« on: May 22, 2011, 09:40:45 pm »


Hello all! I am an asian from Hong Kong. My goal is to achieve at least 45" running vertical jump.My max reach is 86". This is a 10' rim. I know because I have measured it with a measuring tape.

http://www.youtube.com/watch?v=2VVPatSh_Ps

I am training 4 times a week right now aimming to get a 45" running vertical jump within 1 year.

My vertical jump program is very simple and straight forward. I work on limit strength, explosive strength and reactive strenght for both upper and lower body. 5/3/1 is my current program for adding raw strength and I add exercises like box squat, reactive squat, depth jump, shock jump, squat jump, etc as my asistance work.

Age - 25 in 2 months
Height - 170cm with shoes
Weight - 163lbs
Max reach - 86"
RVJ - 38" on a good day, vary from 34"-38"
Max squat - 315lbs (weak)
Max deadlift - 270lbs (very weak)
Max bench - 170lbs (I don't want to mention it.)

Please give me some advices and motivation. Thank you all!

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