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Author Topic: Scooby 2011 Journal  (Read 1082507 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #285 on: November 27, 2012, 12:57:50 am »
-2
Quote from: D4 on November 25, 2012, 03:58:25 pm
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL

 ;D ;D  i know it is funny...  :trolldance:  haha

121122 Some VJ program testing
One of my friend suggested me to do some test to determine my deficient.
So I spent today to do various test.  (Stuff like, reach, vert test, running 2 foot, running single leg, 1rm squat and deadlift etc...)

I left my record sheet at home so I I guess I will update it tonight.
and as I pretty much know my 1rm for squat. I skipped that test and go directly to Dead-lift.

I had not done DL for over half a year (probably longer) so I gave it a try and.. woo.. I did surprisingly good...
From my Powerlifting experience, i know DL 1rm should be about +10% of squat.

I am not sure if this is my new PR... but seems like it is!  387lbs @180lbs
 :personal-record:
http://vimeo.com/54116617

After some checking, my previouse PR is at 2011 March before lifting comp.
RAW D-liftingat 361lbs 1x1

=================================================================
Test Result:

Test noTestMeasurement (cm,lbs)Result (cm, lbs)Note
0Reach228228
1Stand Still Leap30072
2Depth Jump 18" box30375
3Paused Jump30274
43 Steps Single leg28052
53 Steps Double leg30577
6.1Asymmetry Left Hop 3 steps598598
6.2Asymmetry Right Hop 3 steps618618
7Raw Squat Parallel365x2375Estimated
8Raw Deadlift387387
« Last Edit: November 27, 2012, 08:47:16 pm by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

AGC

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Re: Scooby 2011 Journal
« Reply #286 on: November 28, 2012, 08:09:58 am »
+1
Your back looked a little rounded to me in that video, but I don't know shit about deadlifting. You got the weight up anyway.

Looking at those tests, I don't think your strength levels are a problem at the moment Scoob. I think you have enough relative strength at least to get a good 38'' and dunk off an alley-oop IMO. If you really want to focus on your weaknesses, then I'd address this: your general co-ordination and movement efficiency in running jumps. Your DL jumping looks like mine used to look before I started practising it: a fairly slow, stutter-step run-up then basically a drop-step VJ. You get up fairly well because of your strength, but you are leaving inches on the ground because of the inefficient transfer of speed into the plant. My DLRVJ technique is still not great but I got a lot higher when I improved my run-up --> plant phase.

I seriously reckon you'd gain 2-3'' in about a month or two if you did a routine of one squat/calf session to keep your strength up, one movement efficiency session and one jumps session per week. You could just do garden-variety agility drills/low-intensity plyos on the movement day. Then max effort jumps session focusing on technique. Keep it really simple. You'll probably slowly burn fat as well doing this if you eat right.
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scoobychau

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Re: Scooby 2011 Journal
« Reply #287 on: December 04, 2012, 10:34:14 pm »
-2
121205 Roller Coaster Emotion
I had just finished my interview yesterday.
All Training was on hold as I was preparing on it.

I did not do good....

Pretty crazy month for me to wrap up 2012.
Nov 1st  - While being on holiday, I was notified by phone about a promotion appointment (which i did not apply for)
Nov Mid - I was told that my comprehension amplitude test scored 95 (top in the company)
Nov Mid - Interviewer selected by the board and I was told that I am lucky and high chance of passing
Dec 3rd - I took  leave to prepare for interview, but i return to office for Early Xmas party... and i got lucky and drawn the no1 price (Ipadmin)
Dec 4th - Interview.... ( I was hoping my luck can sustain... and ace the interview.... but end up.. i did not do good...)

It had been raining for almost a weeks. Fine while i was prepping for interview, but now that is is over.. raining mean no more lunch ball or jump.
I am suppose to get back in training right away as of tonight.

However, my mood is so down right now...
ai.... how can I lift myself up and move on.....

PS.  New schedule for basketball Team Game is out.
Dec 7, 10, 13 15, 16, 17  <=  What on earth is the Team captain thinking... applying for so many league....
Also a friend hooked me up with Vertical Jump Master, it output a In season program and Off season program.  I guess Dec is... in season?
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

PanDa

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Re: Scooby 2011 Journal
« Reply #288 on: December 10, 2012, 05:52:39 am »
0
HEY SCOOBY!

Its PanDa from "Terminal Vert" and "The Vertical Summit"
I haven't been with 'community' for a while. Havnt been on MSN for a while. So havnt talked to you in ages!

I have still been training, on and off. I dont know if you know already but I've finally dunked. But im not very consistent with it.

Its good to know that your still training! Dont give up! I hope you will dunk soon too!
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scoobychau

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Re: Scooby 2011 Journal
« Reply #289 on: December 10, 2012, 09:13:13 pm »
-2
121211 Vertical Jump Mast In Season W1D1
I have a league game to night, but bench warmer like me only get like 5-10min game time. So before the game... I do my vertical training..

Here it go:

Deadlift @ 300lb 4x4 (sweating)
travelling Lunge  @ 5x6
Single Leg Hyper  @ 5x3
Paused Squat  @ 135lbs 5x3
Reactive Split Squats @ 75lbs 4x4

8 min of game time, 4 pass to me, all result in turn over...the passes itself is pretty bad, but again I should have spend additional effort to recover a bad pass....

still kind of moody, with the lack of direction/improvement .
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

pelham32

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Re: Scooby 2011 Journal
« Reply #290 on: December 10, 2012, 10:51:15 pm »
0
Scooby do you go for dunk attempts during layup drills pre game? I always had adrenaline flowing during these.
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Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

scoobychau

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Re: Scooby 2011 Journal
« Reply #291 on: December 12, 2012, 12:42:03 am »
0
121212 Rest day

So I thought of myself at 180lbs... Deadlifting at 387lbs is pretty good...
Last week, a lifter from Taiwan came for raw lifting competition  ...

Bang, 260kg, 265kg and wrap up the 270 Kg (594lbs) with ease..
www.youtube.com/watch?v=q-Wa36KWHYM
<a href="http://www.youtube.com/watch?v=q-Wa36KWHYM" target="_blank">http://www.youtube.com/watch?v=q-Wa36KWHYM</a>

sick!
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #292 on: December 16, 2012, 11:03:29 pm »
0
121214 Vertical Jump Mast In Season W1D2
Paused Squat
135lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge
25lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5

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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #293 on: December 23, 2012, 08:25:53 pm »
0
121218 Vertical Jump Mast In Season W2D1
Deadlift
115lbs 1x7
135lbs 1x5
225lbs 1x3
305lbs 4x4 (sweating)

travelling Lunge 
90lbs 5x6

Single Leg Hyper 
5x3
Paused Squat 
140lbs 5x3

Reactive Split Squats
75lbs 4x4


121220 Vertical Jump Mast In Season W2D2 (with Toe shoes)
First time trying to do plyometric in toe shoes, and I feel that shock training on the foot is much more intense (in a good way).
I am landing more on the ball of the feets and the arch of the foot or the calf muscle is being stimulated much more.  Foot and leg felt alright the day after. (lucky lucky) Will continue to test the concept of toe shoes with plyometric ex.  (Some online reviewer says that plyo with Toe shoes is a no no....)

Paused Squat
140lbs 5x3

Reactive Squats
145lbs 5x3

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5
Logged
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

AGC

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Re: Scooby 2011 Journal
« Reply #294 on: December 23, 2012, 10:18:19 pm »
0
I know you never even acknowledge my posts but seriously, go easy on plyos in Vibrams if you're not used to them yet, it's just asking for trouble. I know people like Avishek use them for everything (jumps, squats) with good results but he does barefoot stuff all the time so he's well-conditioned. Try just walking around in them for a few weeks, apparently that's a good way to break your body into them.
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scoobychau

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Re: Scooby 2011 Journal
« Reply #295 on: January 14, 2013, 01:40:56 am »
-2
121228 Vertical Jump Mast In Season W3D1
Deadlift
135lbs x9
225lbs x4
275lbs x2
315lbs 4x4

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

130102 Vertical Jump Mast In Season W3D3
Paused Squat
157lbs 5x3
179lbs 5x3  (working with other at the same time on the rack, VJM said do 145lbs only... dam it)

Reactive Squats
189lbs 2x3 
199lbs 5x3 (working with other at the same time on the rack, VJM said do 150lbs only... dam it)

Plyo Lunge (toe shoes on)
30lbs 4x5

Box Jump from a chair
4x5

Single Leg Box Jump for Rowling Boat Seat
4x5


130104 Vertical Jump Mast In Season W4D1
Deadlift 
135lbs x5
205lbs x3
321lbs 1x1.5 (not enough warm up.. shxt)
274lbs 1x2
294lbs 2x4 (Target 325lbs 4x4 missed)

travel Lunge
100lbs 5x6

Single Leg hyper
BW 5x3

Paused Squat
145lbs 5x3

Reactive Split Squat
80lbs 4x4

The following week, I caught a bad flu.... and skipped whole week of vert training.
But Manage to join ball training after 6 days rest, and did a 30 min run the day after.
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #296 on: March 05, 2013, 05:15:44 am »
-3
130117  Vertical Jump Mast In Season Phs2 W1D1
~Long Holiday~
130129  Vertical Jump Mast In Season Phs2 W1D3
130202  Vertical Jump Mast In Season Phs2 W2D1
130206  Vertical Jump Mast In Season Phs2 W2D3
~Caught a Cold for a few days~
130215  Vertical Jump Mast In Season Phs2 W3D1
130218  Vertical Jump Mast In Season Phs2 W3D3
130220  Vertical Jump Mast In Season Phs2 W4D1
130226  Vertical Jump Mast In Season Phs2 W4D3

And that is it.. before you know it... In season program is suddenly completed.
Did a lot of Hang clean with light weight....
Vertical have not much improvement.
Since I only have weekly training in basketball and my in game time are like...8 min per game.... (bench warmer.)

I am off to Off Season training plan with the VJM.
(Not in Season program... does not involve weight lifting, but it is loaded with singe/double leg jump variation.

130301 Vertical Jump Mast Off Season Phs1 W1D1
Single leg Tuck jump
Broad Jump
Alternate leg bound
Single Leg paused Frog
Seated Box Jump

Not sure if If it is me or something.  I got very tire the next few day after this routine (weekend)...and need to sleep a lots.  CNS fatigue? or just because I lack of sleep in general.

130304 Vertical Jump Mast off Season Phs1 W1D3
Single Depth Jump
Cone hops
Multiple Hops
Box jump
Seated Single Leg Box jump

I had decided. I must sleep at 12am every day or earlier... and I must attempt to stretch daily, if it mean I have to stretch on the train (after late ball training), I will stretch on the train...
Over the last few weeks, I got sick once.. and that weekend, i sleep like 12 hours a day for 2 days in a row.  After I recovered, next day during ball training I feel like I am all ready to jump higher....  I never tested my vert... but I felt good.  Nonetheless I remain sleeping 6 hours a days which is a shame.

Anyway, new program new start!
First Name: Train
Middle Name: Stretch
Last Name: Sleep
March 05, 2013, 05:15:44 am - Hidden. Show this post.
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #297 on: March 25, 2013, 05:13:42 am »
-2
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Kingfish

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Re: Scooby 2011 Journal
« Reply #298 on: March 25, 2013, 09:56:43 am »
+3
Quote from: scoobychau on March 25, 2013, 05:13:42 am
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 :ffffffuuuuuu:

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.
« Last Edit: March 25, 2013, 12:50:55 pm by Kingfish »
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Scooby 2011 Journal
« Reply #299 on: March 25, 2013, 04:41:53 pm »
+2
Quote from: Kingfish on March 25, 2013, 09:56:43 am

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.

+8 billion
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek
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