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Author Topic: AGC's journal  (Read 522321 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #270 on: May 29, 2012, 11:30:06 pm »
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Track:

Warmup

3x50m sprints

3x20 pogos

DL Bounds: Distance: 2x6, Height: 3x6

SL bounds: LRLRLRx2x20m

Some line hops and skipping as well
 
In-game jumps later that night
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #271 on: May 31, 2012, 05:52:32 am »
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Gym:

Cleans: 1x5@50kgs, 1x5@60kgs, 1x5@70kgs, 1@75kgs

Jump squats: 4x8@ 25kgs

Depth jumps (30''): 3x5

RDLs: 2x8@90kgs, 1x8@105kgs, 1x8@50kgs

Hip cable extension: 2x10/leg@18kgs

Core: Weighted sit-ups, leg raises w/10kgs

Wide-grip chins: 5,6,8,6,5
« Last Edit: October 01, 2012, 12:43:03 am by acole14 »
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #272 on: June 01, 2012, 12:40:55 am »
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Jumps:

5 SVJs

5x2 DSVJs (warming up for the RVJs)

4 DLRVJs (30 secs rest b/w)

4 SLRVJs (30secs rest b/w)

Good session today. I had played a full game of soccer prior (wasn't planning on doing that but this team at work needed players so I helped out), I wasn't nearly at 100% but I was still getting up pretty well. So happy to have found an indoor court I can use at work now.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #273 on: June 03, 2012, 08:11:13 pm »
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Jumps 2:

4 SVJs

8 DSVJs

5 DLRVJs

4 SLRVJs

Jumps were good today, better than a few days ago. I was hanging off the ring from a drop-step, which I've never done before.  Hoping after resting up this week I can go for some PRs.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #274 on: June 05, 2012, 06:22:22 am »
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Gym (yesterday):

30 mins of just foam rolling and stretch -  legs felt amazing afterwards

Track:

Warmup

Pogos: 4x10

DL bounds for height: 3x6 (low-intensity)

SL bounds: 2x20m LRLRLR (low-intensity)

Few sprints (70%)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #275 on: June 07, 2012, 02:29:04 am »
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Gym

Depth jumps@20'': 3x4

Half-squat (explosive): Warmup set@70kgs, 1x4@120kgs, 1x4@160kgs, 1x3@170kgs

Wide-grip chins: 6, 6, 6, 6, 6
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #276 on: June 07, 2012, 03:57:31 am »
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How hard are half squats vs full squats?
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #277 on: June 07, 2012, 09:13:05 pm »
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Quote from: Raptor on June 07, 2012, 03:57:31 am
How hard are half squats vs full squats?

Well compared to my usual parallel depth squats they're pretty easy, feels like as soon as you go down a bit, you're already coming back up. The reps were fairly intense individually but I didn't feel tired or anything afterwards. Made my legs feel really ready for jumping though.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #278 on: June 08, 2012, 02:59:26 am »
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For me, half squats are terribly hard. I find it very difficult to reverse the movement at that depth. No wonder my two footed jumps suck.
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #279 on: June 08, 2012, 05:00:11 am »
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Quote from: Raptor on June 08, 2012, 02:59:26 am
For me, half squats are terribly hard. I find it very difficult to reverse the movement at that depth. No wonder my two footed jumps suck.

Yeah I think if I had done an extra 10kgs they would have been a lot harder. I find that going full ATG is sometimes a little easier than a parallel depth with the same weight because you can use the momentum going down to rebound back up a bit. Obviously a paused full squat would be super hard but I've never really done them before.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #280 on: June 08, 2012, 05:05:52 am »
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I did paused full squats before but 120 kg is challenging (vs my usual 130-140 range I use for normal full squats). You also need to pay attention to not relax when you pause... I have this tendency to relax when I stop there at the bottom and it's very dangerous.
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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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #281 on: June 10, 2012, 07:56:27 am »
+1
Jump test at 10':

5 SVJs, highest:

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



6 DSVJs, highest:

<a href="http://www.youtube.com/watch?v=DHd0ZPxlYMY" target="_blank">http://www.youtube.com/watch?v=DHd0ZPxlYMY</a>

5 DLRVJs, highest:

<a href="http://www.youtube.com/watch?v=xNplcUv0qgY" target="_blank">http://www.youtube.com/watch?v=xNplcUv0qgY</a>

6 SLRVJs - highest:

<a href="http://www.youtube.com/watch?v=TgVY5poFLC8" target="_blank">http://www.youtube.com/watch?v=TgVY5poFLC8</a>



Pretty happy with the jumps today, I think my best SVJ was around 34'' and SLRVJ around 37'' which would both be  :personal-record: s. My reach in those shoes is 228cm and the ring was 10', so hitting wrist at the rim for me is 7'' which works out to be 323cm - 228cm = 95cm or 37''. My DLRVJs weren't as good, couldn't get my run-up right but still OK height-wise, maybe around 34-5''. I think this block I've been doing has been working for me so I'm gonna try another cycle or two and see how it goes.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #282 on: June 12, 2012, 12:22:07 am »
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Quote
Looking great ^^^

In the one leg jump, if you could use more speed you'd get much higher. You got a lot of hip involvement there.

In the SVJ try to get your arms behind you and use a double arm swing. You're just opening the chest now IMO.

Thanks man, yeah looking at the videos again my SVJ form wasn't actually that good. I think I jumped well because I had good rest, rather than good technique. And my SLRVJ is still a work in progress, but at least I've got room to improve on 37''.

Week 1 - ON/volume

Gym

Squat (full today): 2x6@60kgs (warmup), 2x6@120kgs, 2x5@140kgs

Calf raise: 1x20@110kgs, 2x20@160kgs

BSS: 3x7-8/leg@25kgs

Dumbbell shoulder press: 3x12-14@12.5kgs*2

I went easy-ish on the squat weight because my legs are still pretty fatigued from a few days ago but decided to increase volume this week and also test my hips out and go full depth. Had a little bit of hip pain at first but it went away pretty quick and I had no problems finishing.

This is what this 3wk block will look like (based it on Joel Smith's old SLRVJ jump cycle):

Week 1 - ON\Volume
Week 2 - ON\Power (less rep/more weight/intensity than week 1)
Week 3 - OFF\Rest/peaking
« Last Edit: October 01, 2012, 12:38:45 am by acole14 »
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #283 on: June 12, 2012, 01:31:02 am »
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Damn you'll be jumping 40 inches soon! Nice progress.
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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...

Rix

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Re: acole14's journal - DUNK OR DIE
« Reply #284 on: June 12, 2012, 09:30:44 am »
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Nice jumps, looking really good.

I think your screenshot for the SLRVJ is not your highest point. Looks like you're coming down a bit as you touch the rim...anyone else see it?
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