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Author Topic: AGC's journal  (Read 522500 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #165 on: February 23, 2012, 05:01:04 am »
-1
Quote from: Avishek on February 22, 2012, 12:50:57 am
word, time will tell. I thought you were squatting light or something but it was only 2 planned squat workouts anyway. yeah over the summer I bounded a lot, and didn't lift much.  After lifting for a few months, then bounding again, my bounds look a lot better that's for sure. But they look even more better when that strength is transferred as it had the past 2 mos. I just think it's hard to lift heavy, while performing a lot of fast intense exercises cuz it confuses your brain. But yeah keep it up!

Yep, for sure. Thanks man.

-------------------------------------------------------------------------------

Man I needed this recovery week. So sore today. Having cold baths and icing knees/joints every day really helps though.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #166 on: February 24, 2012, 11:05:56 pm »
-1
Gym - light weights

Clean: 2x5@55kgs

Jump squats: 4x8@8kgs

Speed lunges: 3x12-14/leg@20kgs

Chinups: 15, 10, 8

Bench: 1x8@50kgs, 3x6@80kgs

Legs feel good today, not sore at all like last weekend.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #167 on: February 26, 2012, 01:31:14 am »
-1
Jumps

5 SVJs - ~32'' (could pull on rim with one hand)

4 DLRVJs - 33''

3 SLRVJs - hit one around just above my wrist (maybe 5.5'' down hand) which is pretty good, maybe around 34.5'' which is very close to a PR. Had a few dunk attempts that rolled in with rim grab but still about 2'' from dunking more cleanly (i.e actually dunking  ;D).

Jumped in between pickup games. I read about how caffeine/energy drinks can temporarily boost jumps and since I don't drink coffee/tea/energy drinks at all normally thought I'd give it a try and downed a Red Bull before playing. It definitely helps, I hit pretty high today, felt really energised. I think I will keep going with this cycle and see how I jump in three weeks.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #168 on: February 27, 2012, 01:53:51 am »
0
Gym

Squat: 1x7@70kgs, 1x6@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@152.5kgs  :personal-record: (1RM calc: 190kgs)

Bilateral calf raises (dumbbell): 3x25@75kgs

UB stuff

I wasn't expecting to get 152.5kgs for even one rep after my first couple of sets, I just felt really weary and my hip flexors were hurting a bit. But I sparked up after 140kgs and then just kept going after 6 reps at 152.5kgs (last few reps were pretty slow but no more than 3-4 secs each which isn't too bad, felt really good).
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #169 on: February 27, 2012, 12:25:29 pm »
0
Wow that's crazy man... that's 8 reps with 2.5kg more than my 1RM...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #170 on: February 27, 2012, 01:25:37 pm »
0
Awesome squatting bro. You'd defs have a deadly max like 4 plates+
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #171 on: February 27, 2012, 07:56:58 pm »
-1
Thanks guys, I was pretty happy to get it.

Track

Didn't happen today, too much rain. I went out on the track and did some run-throughs but it was way too slippery for bounds or anything . Most of Australia is flooding at the moment though so it could be worse here. Instead of bounds I'll try and get to basketball early and get a good jumps session in.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #172 on: March 01, 2012, 05:14:39 am »
-1
Gym

Clean: 5x3@60kgs

Jump squat: 5x8-10@32kgs

KB lunges: 3x6/leg@32kg

Pull-ups: 8, 8, 8

I tried to do lunges with a barbel at about 80kgs but my form just sucked, absolutely sucked  :pissed:. I was just off balance and I couldn't consistently do the same movement pattern for 6 reps. I decided just use kettleballs and do them more explosively with better form. I think it was better, will try to improve form with barbell.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #173 on: March 01, 2012, 11:20:40 pm »
-1
Track

Warmup

3x100m sprints - all around 12.5-6sec

Bounds: LRLRLRx3 (30m), LLLLx3 (15-20m), DLx2 (20m)

Depth jumps from 24'': 2x6

Also did this exercise just for fun where I jumped to grab a high chin-up bar (around 2.80-90m), hanged there for a bit then dropped down for 6 reps

My legs feel so much better after this week compared to the last time I did this. I think proper warmups are key and also really focusing on correct form for bounds.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #174 on: March 04, 2012, 03:17:27 am »
-1
Jumps session

10 tennis ball SVJ dunks

10-12 SLRVJ dunk attempts - most rolled in with good rim grab, only a few rimmed out

Did this at a school with what seemed to be regulation height or pretty close to (maybe an inch or two lower). This was after I tried about 5 indoor courts to jump at legit 10' but couldn't find any that were open (it's really hard to shoot around indoors anywhere in Melbourne on weekends). The court was turf and soaked from rain so my running verticals weren't as fast as I would have liked but still ok.

Also, I realised lately that I might not be using the right standing reach measurement. The reach I've always listed (230cm in bball shoes, 229cm in regular running shoes) is when I'm standing with my side to the wall rather than balls-to-wall (B2W reach is about 2cm less than side-to-the-wall). Which one do people use? Guess when you jump you're more reaching in front of yourself so B2W is probably more relevant. I didn't really think they'd be different until I measured them both together.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #175 on: March 05, 2012, 03:40:25 am »
-1
Gym

Squat: 1x10@75kgs, 1x6@120kgs, 1x6@150kgs, 1x8@155kgs  :personal-record:

Barbell calf raise: 1x20@70kgs, 3x20@80kgs

UB stuff

Well once again I felt like absolute shit in the first set of squat, so I went and did a few glute activation exercises and foam rolled a bit and then tried again. Felt a lot better and was somehow able to put 2.5kgs more on than last week.  :headbang:

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #176 on: March 06, 2012, 05:12:25 pm »
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Track

For the second week in a row the track was wet due to rain. So I didn't do many bounds (only short - 10m) because I was slipping around just doing warmups. I could do pogos and depth jumps OK though. I had two games of basketball later anyway which was good for pre-game jumps.

Warmup

Few short sprints

10m bounds: LRLR, LLL, RRR (all x2)

Pogos: 3x20

Depth jumps: 3x4@24''

Few submax SVJs, SLRVJs at 10'

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #177 on: March 08, 2012, 06:04:10 pm »
-1
Gym

Lunge: 1x8/leg@50kgs, 3x6/leg@80kgs, 1x6/leg@60kgs

Jump squats: 1x10@12kgs, 3x10-12@16kgs, 1x10@12kgs

Barbell calf raise: 1x20@60kgs, 3x20@110kgs

Pull-ups: 9,8,7

(No cleans because of sore lower back - got hit playing basketball few days ago)
« Last Edit: March 09, 2012, 12:08:11 am by acole14 »
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #178 on: March 09, 2012, 12:07:52 am »
-1
Track:

Warmup/pogos etc.

Sprints: 4x50m, 3x100m

Bounds: LRLRLRx3 (30m), LLRRx3 (20m), LLLx3 (10m), RRRx2 (10m),

DL bounds for height: 5x6-8

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #179 on: March 11, 2012, 04:57:28 am »
-1
Jumps:

5 SVJs

8-9 DLRVJs

8 SLRVJs

(Also 1hr basketball)

Jumps felt pretty good even though they were just submax jumps for technique and motor pattern with not much run-up speed (see vid below, turned sound off due to distortion but was snapping the rim pretty well). Rest week next week, hope to get some good jumps in by the end of it.

<a href="http://www.youtube.com/watch?v=0c3RbHbkcpU" target="_blank">http://www.youtube.com/watch?v=0c3RbHbkcpU</a>
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