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Author Topic: AGC's journal  (Read 522449 times)

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #75 on: June 17, 2011, 03:20:54 am »
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How much do you weigh right now?
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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 #76 on: June 17, 2011, 05:50:21 am »
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Quote from: Raptor on June 17, 2011, 03:20:54 am
How much do you weigh right now?
Varies between 79-80kgs with no shoes on. I've definitely put on a bit of muscle on my lower body and maybe lost a bit of fat overall since starting more intensive training about 3.5 months ago (i.e. this journal), but overall my weight hasn't really changed, maybe half a kilo.

Week 2 of Joel Smith's SLRVJ program - Plyos#2

Dynamic warm-up

30m bounds (no weight vest again): LRLRLR, LLRR, LLLRRR, LLLL, RRRR

50m bounds: LRLRLRx2

Hurdle hops: 5x5 (lower height)

2x50 pogos (missed last set - started to rain heavy)
« Last Edit: June 20, 2011, 01:23:02 am by acole14 »
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #77 on: June 20, 2011, 01:22:41 am »
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Week 3 of Joel Smith's SLRVJ - Low intensity plyos

3x30m low skips

3x30m high skips

3x30m dist skips

I was pretty tired after the first two weeks, slept for about an hour or so extra every night just from fatigue I think. Good stuff though. Easy week now.

After testing on Friday I'm actually going overseas to NZ for part of my university studies for two weeks and also two weeks holiday after. This might disrupt my training a bit, or it might not. Really depends what the setup is in the area where I'm staying. I've sussed out a few gyms but not sure what they're like, also don't know if there's any track. If there is, I'll prob do another cycle of the program I've just done for a month (probably less intense as I'll be busier); if there isn't, I'll just do gym 2x a week and jump around in my hotel room or something. Kind of wish I wasn't going lol  :huh: oh well
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #78 on: June 21, 2011, 08:06:34 am »
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Bball game

We won despite me shooting a mere 2-6 with 2FTs and 3 TOs  :huh: I must admit that my mind was not focused, got a 3hr exam tomoro morning and another on Friday, then I leave Friday night, have not been practising at ALL. Interested to see how crap I get after 4 weeks of no bball...
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #79 on: June 22, 2011, 07:00:02 am »
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Week 3 of Joel Smith's SLRVJ program - weights

Bench: 1x7@165lbs, 3x7@187lbs

Clean:2x5@80lbs

Snatch: 2x4@80lbs

Squat: 2x10@220lbs

Back extension: 2x10@22lbs

Wasn't sure how light to go but this felt pretty easy I guess.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #80 on: June 24, 2011, 05:13:25 am »
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Testing after JS's SLRVJ program

Basically just found a ring with good surface and did 6 SLRVJs after warming up a bit with some run-thrus and depth jumps
Hit my peak about third-fourth jump and it felt HIGH. I definitely got to my knuckles, maybe a bit higher, which is where my PR is at the moment and overall just felt a lot springier. My leg felt much better at accepting a lot of force off the ground probably because of the high intensity bounds. Overall I think one cycle has improved my average jump over 6 or so jumps by about an inch (not 6'' like Raptor, but wasn't expecting that!) Looking forward to doing another cycle and building on it.  :headbang:

Might not be able to post for a few days(going overseas) but I'll gonna try and keep the program going.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #81 on: June 24, 2011, 06:37:03 am »
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I think you still might have a masked explosiveness if you have been training for long enough with strength only... you can never know.

Also, you might jump higher after 15-20 minutes of aggressive 3 on 3 basketball.
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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 #82 on: June 24, 2011, 07:36:57 am »
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Quote from: Raptor on June 24, 2011, 06:37:03 am
I think you still might have a masked explosiveness if you have been training for long enough with strength only... you can never know.

Also, you might jump higher after 15-20 minutes of aggressive 3 on 3 basketball.

Yeah definitely possible. Hopefully with a few more cycles I'll see larger improvements. Already I feel that my leg can just absorb a bit more force like back in my long-jumping days where I could hit the board pretty hard and still maintain speed/form.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #83 on: July 01, 2011, 06:01:30 pm »
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Well i've been super busy this week, really struggled to train, been twice:

26/6 - crappy hotel gym

Bench machine: 3x10@80kgs (highest it would go lol)

Calf raise: 3x20@15kgs

Ghr:4x10@40kgs

29/6 - better gym with squat rack/bar

Clean: 6,6,5,5@55kgs

Squat: 1x8@130kgs, 1x6@135kgs, 1x6@140kgs

SL Calf raise: 3x15@32kgs

Jump squat:3x15@55kgs

Theres no real place I can do bounds, hurdles etc so I've just been doing jump rope and low level depth jumps in my hotel room. Not great but that's the way it is for a few weeks, could be worse...

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #84 on: July 11, 2011, 04:18:39 pm »
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F@#k it is hard to train when you're overseas! And also get access to an internet-enabled computer lol. I've moved  around cities since I last posted so have had to explore when I can to find gyms/tracks. Some of the workouts I've done:
 
Warmup
Bounds  as per a few weeks ago (lrlrlr, llrr etc)
4-5 40m sprints
3x50 jump rope
(done this twice)

Cleans, heavy
Jump squats, 3x12, mod. weight
Squat, 2-3 sets of 6-8@320 (maintaining strength)
(dione this a few times, as well as upper body)
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #85 on: July 24, 2011, 04:05:50 am »
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Well I'm finally back home and hoping to get training back to normal. Since the last post I went to the gym once and just did everything I could really, rested for a few days. I tested my SLRVJ today and luckily despite all the disruptions I haven't lost anything, still getting ~34'' (~5'' up my hand on 10ft ring). SO I think the best thing for me would be to just continue with another cycle of what I was doing post-travel, 2x weights and 2x bounding for three weeks, and ramp up the intensity now I'm more familiar with it.  :D
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #86 on: July 27, 2011, 06:52:18 am »
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Bball
2-4FG, 1-2FT, 3stl, few assists, boards.
Won by heaps, first game back after a month so I didn't go very hard as you can tell by my FG attempts :D

Next few days I'm just gonna get ready for a new cycle of my previous program after essentially four weeks rest. Prob do a weights day and plyo day, then start proper on Monday.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #87 on: July 30, 2011, 02:07:52 am »
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Weights (yesterday)

Clean: 5@110lbs, 4,4@132lbs

Squat: 1x8@154lbs, 2x6@264lbs

Unilat. calf raise: 2x25@55lbs

45o Hyper: 2x8@22lbs

Jump squats: 3x15@35lbs

My left quad felt a bit tight during the squats (prob because I haven't done squats as frequently over the last month), muscle felt like it was pinching a bit when I went down so didn't go too heavy.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #88 on: July 31, 2011, 09:08:53 am »
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Bounding/jumps session

30m bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

3x50 pogos

4x2-step DL jumps

6 SLRVJs at 10' rim trying to dunk size 5 ball - got it cleanly a couple of times!

Start new cycle tomoro  :highfive:
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #89 on: August 02, 2011, 03:06:12 am »
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Week 1 - weights#1 - yesterday

Clean: 4x5@150lbs

Barbell step-up, 18'': 2x6/leg@154lbs, 1x6/leg@200lbs (too easy even for moderate weight, gonna go up)

Dumbbell calf raise: 3x10@70lbs

Jump squats: 3x15@45lbs


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