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Author Topic: AGC's journal  (Read 522444 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #180 on: March 12, 2012, 06:43:54 am »
-1
Gym

Cleans (because I missed them last week): 3x5@40,50,60kgs respectively

Squat: 3x8@60kgs (speed focus)

Calf raise: 3x20@20kgs

UB stuff

Core

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #181 on: March 13, 2012, 08:32:48 pm »
-1
Track

Warmup

4x50m sprints

Bounds: LRLRLRx2 (20m), LLRRx2 (20m), LLLLx2 (10m), RRRRx2 (10m)

Short DL bounds x2 (10m)

My legs feel so much better than last rest week, no shin splint pain or knee pain at all (compared to some minor shin splint and knee pain last rest week, which I hope is a sign that my body is adapting to the increased bounding and jumps). Felt strong and had good bounce off toes today.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #182 on: March 15, 2012, 10:46:44 pm »
-1
Gym

Dumbbell calf raises: 3x20@70kgs

Light jump squats: 3x12@20kgs

Barbell lunges: 3x6/leg@35kgs

Light single-leg box jumps : 2x5/leg

Shoulder press/flys alternating: 3 of each x 8@ 30kgs

A shitload of foam-rolling/stretching
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #183 on: March 18, 2012, 06:57:47 am »
0
Jumps at 10'

2-3 SVJs

6 DSVJs

10+ SLRVJs

Mainly focused on SLRVJs today. They were pretty high, definitely at PR levels. My drop-step vert was nearly as big as well.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #184 on: March 19, 2012, 04:29:06 am »
0
Gym

Warmup/foam roll hips and quads

Squat: 1x8@70kgs, 1x8@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@160kgs  :personal-record:, 1x10@70kgs

Chin-ups: 15, 12, 9

Bilateral barbell calf raise: 1x20@60kgs, 3x20@90kgs

Don't know why but this cycle is doing wonders for my squat. I'm finally breaking through the plateau I've had with it and getting closer to 2.5x BW. It's crazy: felt tired all day at work but once I got to the gym I felt good, and strangely the 160kgs for 8 almost felt easier than when I tried 155kgs for 8  :huh:. Just gonna keep riding it and try for 2.5x 1RM. Then I'll prob think about doing more strength expression stuff (i.e. bounding 2x a week and jumps 2x a week with squat maintenance).

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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #185 on: March 19, 2012, 06:01:10 am »
0
Congrats on the squat PR. I'm hell jelly of your leg strength!
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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...

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #186 on: March 19, 2012, 10:17:56 am »
0
Damn, 8x160?! Where did that come from? You're slowly getting kingfish status...
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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 #187 on: March 19, 2012, 06:39:04 pm »
-1
Haha thanks. I'm light years away from Kingfish though. He's a beast!
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #188 on: March 20, 2012, 08:57:16 pm »
0
Track/jumping at basketball

Warmup

4x60m sprints

Light bounds (track wet from rain again): LRLRLRx2(30m), LLRRx2(20m), LLLLx2(10m)

Then some submax jumps before basketball (and some during the game as well)

3 SVJs

3 DSVJs

4 SLRVJs

My legs are absolutely toast though today after Mon/Tues...I don't usually get DOMS this bad but so long as it's muscle pain and not joint/shin pain I'm happy.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #189 on: March 22, 2012, 02:53:51 am »
0
Gym

Jump squats: 3x8@30kgs

Clean: 1x5@50kgs, 1x5@60kg, 1x3@70kgs

18'' box step-up: 3x6/leg@60kgs (just for fun)

Calf raise: 3x25@50kgs

Lunges: 3x8/leg@40kgs (light but focus on explosiveness)

UB stuff
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #190 on: March 23, 2012, 12:09:28 am »
0
Track

Played about 10-12 mins in a faculty futsal game beforehand which was good for short sprints, then did bounds afterwards

Warmup

Bounds: LRLRLRx4 (30m), LLRRx3 (30m), LLLx3 (15m), RRRx2 (15m)

Depth jumps: 3x6@~20''

Bounds were good today, was able to run a lot faster in my lead-in and keep the speed throughout the movement (almost like when I used to triple jump). This is good as my run-up speed-->jump carryover is an area where I could still improve a lot.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #191 on: March 23, 2012, 07:09:44 am »
0
You should film some of your bounds and DJs.
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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 #192 on: March 23, 2012, 08:34:28 pm »
+1
Yeah you're right,  I think I will buy my own camera (the videos I;ve taken in the past have been off borrowed ones) in the next few days and then video some more of my trainings.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #193 on: March 25, 2012, 02:28:18 am »
+1
Jumps/basketball

Today was meant to be a solid jumps session but I definitely got sucked into playing more pickup games than I should have - by the time I started jumping I had been playing for nearly 2 hrs and had no energy. I did 4 SVJs which were all ~31'' (not bad considering) and about 4 SLRVJs before I gave up. SLs were embarrassingly low (prob around 32'') because I had no speed and didn't have full power in the jump. Pretty annoyed I wasted a session. I was jumping a lot while playing but it's not exactly the same.

In other news I got my own camera finally so will try to film my bounds this week for feedback.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #194 on: March 25, 2012, 07:06:41 am »
0
Quote from: acole14 on March 25, 2012, 02:28:18 am
In other news I got my own camera finally so will try to film my bounds this week for feedback.

 :highfive:
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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
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