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Author Topic: AGC's journal  (Read 522583 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #105 on: September 05, 2011, 02:57:22 am »
-1
Gym

Clean: 5,5,5@60kgs

Bench: 1x8@70kgs, 2x7@90kgs, 1x4@70kgs

Squat: 1x8@70kgs, 3x7-8@110kgs

Calf raise: 2x15/leg@40kgs

Seated row: 1x8@60kgs, 2x8@75kgs

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #106 on: September 05, 2011, 06:25:02 am »
0
You had a really loooong and a bit to the side penultimate step, interesting. I think going a bit to the side is your way of lowering the center of gravity a bit more.
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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 #107 on: September 05, 2011, 08:07:18 pm »
-1
Yeah I have been working on getting the penultimate step longer, when I do it usually gets me higher. Still need to get those arms swinging more though.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #108 on: September 06, 2011, 01:48:24 am »
0
What if you get your penultimate LOWER instead of longer? It might be better as there will be less breaking effect due to length, that is currently occuring.
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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 #109 on: September 06, 2011, 02:40:54 am »
-1
Quote from: Raptor on September 06, 2011, 01:48:24 am
What if you get your penultimate LOWER instead of longer? It might be better as there will be less breaking effect due to length, that is currently occuring.

It's a good question. I need to do some experimentation to see if it's a LOW penultimate step or a LONG penultimate step that's causing the slight knee buckling I've been having. I thought maybe it as because I was going too deep but maybe not
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #110 on: September 06, 2011, 04:33:26 am »
0
A long penultimate usually will mean a low penultimate as well. It's in the search of "low" that you do that long step, and pretty much everybody else does IMO. If you reach out with your leg forward you will automatically lower your center of gravity as well.
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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 #111 on: September 10, 2011, 04:55:21 am »
-1
Track

5x50m sprints

6 DSVJs

3x4 depth jumps from 20''

Gym (yesterday)

Bench: 1x10@70kgs, 2x6@100kgs (10kgs off PR for 6), 1x6@90kgs

Incline bench: 4x8@40kgs

Squat: 4x10@70kgs (focus on speed), 2x6@135kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #112 on: September 11, 2011, 02:35:00 am »
-1
Jumps - court

Played some pick-up ball today for about 2hrs, beforehand I went to the courts early to do some stuff:

Full-court sprints

6 DSVJs

4 SVJs

6 DLRVJs

Then a few SLRVJs but they really sucked...I got a bit of knee-to-knee contact last time I played and my left knee's pretty bruised. Made it hard to max out on them cos trying to get low before take-off aggravated it a bit. Still a good work-out though.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #113 on: September 12, 2011, 08:26:09 am »
-1
Gym

Snatch: warmup low weight, 5,5,5@57.5kgs

Calf raise: 2x15@45kgs :personal-record:

Light BSS (instead of squat, knee still sore from yesterday): 3x6/leg@35kgs

45o Hyperextension: 3x10@20kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #114 on: September 17, 2011, 07:12:38 am »
-1
Sessions over the last few days:

Track

4x50m sprints

Bounds: LRLRLRx2, LLRRx2

Tucks: 4x6

Pogos: 2x40

Gym:

45o Hyper: 4x10@15gs

Calf raise:2x45kgs

Clean: 5,5,5,@60kgs

Upper body stuff
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #115 on: September 19, 2011, 02:42:21 am »
-1
Gym

Squat: 1x8@70kgs, 1x8@110kgs, 2x6-7@130kgs (getting weight back up)

Snatch: 5,5,5,5@50kgs

Calf raise:2x25@35kgs

Bench: 4x8@70kgs

Also played ball/lots of jumps on w/e
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #116 on: September 21, 2011, 09:25:03 pm »
-1
Track (yesterday)

Dynamic warmup

4x8 Tuck jumps

4x50m sprints (80%)

30m Bounds: 3xLRLRLR, 2xLRLRLR, 1xLLLL, 1xRRRR

50m bounds: LRLRLRx2

Pogos: 3x20
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #117 on: September 23, 2011, 09:23:56 pm »
-1
Plyos

30m bounds: LLLLx2, RRRRx2

Depth jumps from 24'': 4x6

Box jumps (24''): 3x6

Bulgarian Split jump squat (no weight): 2x8/leg
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #118 on: September 26, 2011, 08:06:16 am »
-1
Jumps/track -weekend

Just did heaps of drop-step jumps at 10', getting really high, prob around 33.5''. Really getting addicted to drop-step jumps.

Also tried for my sub-12 sec 100m goal, had three attempts but just missed it --> 12.2, 12.1, 12.5. Definitely need to do some more conditioning, my top-end speed is pretty good but I just fade near the end cos I don't run them regularly any more.

Gym - time-limited

Bench: 1x8@70kgs, 3x5-6@90kgs, 1x6@70kgs

Squat: 1x8@70kgs, 3x7-8@100kgs, 1x8@70kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #119 on: September 29, 2011, 10:28:38 pm »
-1
Gym - yesterday

Low-weight half-squat: 1x8@60kgs, 3x8@110kgs

45o Hyper: 1x10@10kgs, 3x10@16kgs

Calf raise: 2x10@45kgs

Upper body stuff
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