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Author Topic: AGC's journal  (Read 522634 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #120 on: October 08, 2011, 01:40:43 am »
-1
Well good to see the site's back up, I haven't kept an exact record of my trainings over the last 4-5 days while it's been down but they went something like:

Track#1: Usual bounding, some tuck jumps and 4x5 depth jumps from knee height box

Gym#1: 45o Hyper, calf raises, upper body, jump squats

Gym#2: Squat: w/u then 3x7@130kgs, more upper body

Plyos (today): Depth jumps from 24'': 5x5

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #121 on: October 12, 2011, 01:48:57 am »
0
Adam Linkenauger... :uhhhfacepalm: doesn't he realise he's messing up all of our training logs by constantly getting the site pulled down!?

Anyway:

Gym(yesterday)

45oHyper: 1x10@10kgs, 3x10@20kgs (getting real strong on this exercise)

Dumbbell bench: 3x7-8@70kgs

Jump Squats: 2x15@24kgs

Snatch: 4,3,3@55kgs

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #122 on: October 16, 2011, 12:49:04 am »
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Gym:

Bench: 1x8@70kgs, 3x6@90kgs

DB Shoulder press: 3x8@15kg dbs

Squat: 1x8@70kgs, 1x6@120kgs, 2x5@135kgs

Clean: 5,4,4@40kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #123 on: October 19, 2011, 07:56:51 pm »
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Site down for the third time... :o fingers crossed this guy gets bored of knocking the site offline sometime soon...

Once again I never really write down my trainings but it's been pretty similar over last 5 days, getting my squat back up to PR level, snatches/cleans for explosiveness, general upper body weights and bounds/sprints/dj's on the track for strength expression.

Gonna be super busy with uni work over the next few weeks, hopefully won't affect my training too much...
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #124 on: October 23, 2011, 03:17:22 am »
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Training over last few days:

Gym:

Bench: w/u, 3x6-7@90kgs

45o Hyper: 1x10@10kgs, 3x10@20kgs

REA squat: 3x10@60kgs

Jumps/plyos:

Tuck jumps 3x6

Few SVJs (easy touching 10' ring)

4 DLRVJs (Highest:34'', ring halfway up hand which is prob a PR)

6 SLRVJs (OK but not great, got one at PR level (35'') but just couldn't get my speed right)
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #125 on: December 06, 2011, 01:25:40 am »
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Ouch, looks like a month of my journal just disappeared...lucky it was probably my least productive month in a while due to uni work. As usual, I never write my workouts down, the last post I had was just a summary of how much I'd gained over a year of training (about 5-6'' on my SLRVJ, also ~2'' on SVJ - but not really training for SVJ though). Goals for end of Dec --> Squat back up to 145kgs x 6, 45o Hyper@30kgs for 3x10.

I had a few jumps on my homemade vertec yesterday:

4 SVJs at 31''

4 DSRVJS at 33''

3 SLRVJs at 34''

Pretty happy as it's hard to do max running jumps because of the limited space on my deck where I keep the vertec.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #126 on: December 08, 2011, 05:45:38 am »
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Yesterday - Jumps at 10' ring


4 SVJs - 2'' over ring -->really good, about 31-31.5'' (I was wearing lightweight runners which don't increase my reach as much as my bigger basketball shoes, but still hitting my usual levels)

6 SLRVJs - all pretty high, I was hitting mid-palm but I felt higher before hitting the ring - timing issue

I tried a few dunks with size 7 but I am still wearing a plastic splint on my right middle finger which pretty much makes it impossible to grip the ball - coming off soon though

Track

5x50m sprints

4x6 - LRLRLR bounds (trying to complete all six within 18m, which I achieved a couple of times)

Gym

Squat

1x10@55kgs, 4x8@100kgs (had to keep it light due to right knee soreness from bounds, feels good now though)

UB stuff
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #127 on: December 16, 2011, 06:38:25 am »
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Track

4x60m sprints

30m Bounds: LRLRLRx2, LLRRx2, LLLLx2, DL bounds x 2

Gym

Squat: 1x6@70kgs, 1x6@ 120kgs, 1x6@130kgs, 1x6@140kgs (nearly at end of Dec goal!), 1x8@70kgs

UB stuff
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #128 on: December 21, 2011, 06:00:38 am »
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Gym (yesterday)

Chest stuff: Incline DBs: 3x8-10@35kgs, chest fly machine etc.

(Lighter) squats: 2x8@100kgs, 2x8@130kgs (didn't go for 145x6...energy not there...next time)

Vertec

6 SVJs, highest 81cm (32'')

4 DSVJs, didn't properly measure but at/above 33'' stick on vertec

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #129 on: December 24, 2011, 01:05:49 am »
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Jumps (yesterday)

Did a bunch of test jumps yesterday at my testing ring. Video'd the best ones and will put up soon. Overall it wasn't a great session (no PRs) but good to at least work on form.

Athletic testing (track)

Today I decided to measure broad jump, 40yd and 7 step long jump to see if they have improved over last few months:

Warmup, run-thrus

40yds: 4.57, 4.63, 4.56  :personal-record: (hand-timed by 2nd party)

Broad Jump: 2.93m, 2.94m, 2.98m :personal-record:, 2.93m

7-s long jump: 5.01m, 4.93m, 5.00m

Last time I did a broad jump my best was ~2.70m, today: 2.98m!! Pretty happy with that, I was wearing better shoes this time around though (jumping spikes). The 40yd was not bad at all, my speed over short dists is probably as good as it's ever been.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #130 on: December 27, 2011, 09:48:42 am »
-1
Plyos/weights (yesterday)

Jump squats - 4x12@17kgs

Single-leg DLs - 2x8@10kgs

Pogos - 3x40

UB stuff

(My gym's closed for two weeks over Xmas o trying to keep strength up with jump squats and single-leg DLs with dumbbells)

Track

4x60m sprints

LRLRLRx30mx4

LLRRx20mx3

Tuck jumps - 3x6
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #131 on: January 01, 2012, 02:20:19 am »
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Here's a vid of some jumps I've done lately, ~3.03m broad jump and few RVJs/SVJs at 3.02m ring. Had a jumps session two days ago doing all forms and also a track session yesterday. Cannot wait for gym to re-open, I really hate not being able to go.

<a href="http://www.youtube.com/watch?v=X-L4z3xPE9U" target="_blank">http://www.youtube.com/watch?v=X-L4z3xPE9U</a>
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #132 on: January 04, 2012, 10:36:02 pm »
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Track

Warmup

3x25 pogos

4x50m sprints

Gym

Squat: 1x8@70kgs, 3x7-8@120kgs

45o Hyper: 2x10@12kgs, 1x8@25kgs

Upper body

Took it really easy after not being to the gym in nearly two weeks, felt pretty good though.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #133 on: January 07, 2012, 12:10:06 am »
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Gym

Upper body

45o Hyper: 1x10@16kgs, 3x8@32kgs (nearly at 1x8@35kgs goal)

Unilat calf raise: 2x20@35kgs, 2x20@37.5kgs
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #134 on: January 09, 2012, 09:37:11 am »
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Outdoor session

Several SVJ attempts, highest:

<a href="http://www.youtube.com/watch?v=IftNgovSw0g" target="_blank">http://www.youtube.com/watch?v=IftNgovSw0g</a>

Jump squats: 3x12@17kgs

Calf raises: 3x50@22kgs

UB stuff

When I'm wearing my runners my standing reach is about 229cm, and the first marker is 30'', third is 32''.
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