Author Topic: Scooby 2011 Journal (Read 555773 times)

LBSS · « **Reply #495 on:** January 12, 2015, 10:04:16 am »

post that video son! four plates!

scoobychau · « **Reply #496 on:** January 14, 2015, 05:02:35 am »

U are right LBSS, 4 Big plates, U sure are in the field of lifting

I wish I squat with 4 also!

Quote from: LBSS on January 12, 2015, 10:04:16 am

post that video son! four plates!

Video Record for last week PR!
http://youtu.be/VLeegCUq_8c
<a href="http://www.youtube.com/watch?v=VLeegCUq_8c" target="_blank">http://www.youtube.com/watch?v=VLeegCUq_8c</a>

150114 Custom VJM W5D1 Plyo Day
Did not use weight vest or Portable Power Jumper
Depth Jump
Cone hop (back and for consider 1 rep?)
Multiple bounce (single leg 6 reps) - I might need to work on this a bit. not as Smooth as powerful as I imagine.
Frog Jump
Seat Jump

Did the above at lunch about 3 to 4 set of each exercise and about 4 to 5 reps per set.
4x16x5 = 320 ground contact....within an hour, is it too much? um...

LBSS · « **Reply #497 on:** January 14, 2015, 08:28:50 am »

aiir · « **Reply #498 on:** January 14, 2015, 01:54:14 pm »

I haven't been following your log, but looking at that video vs the ones I saw maybe a year ago, your jumping motion looks soooooooo much more fluid.

Won't be long before

ChrisM · « **Reply #499 on:** January 14, 2015, 04:51:39 pm »

Its only too many ground contacts if your body is saying so. Like when your jumps decline.

scoobychau · « **Reply #500 on:** January 14, 2015, 09:28:25 pm »

150115 Knee Alert
Sleep at 2am, 3am woke up to clean wet bed, 730am woke up to clean wet bed again...
At 8 Left Knee have nagging sore minor pain inside kneecap.
Annoying enough to keep me awake.

Need to stretch! Need to Stretch! and start taking Glucosamine right away during breakfast.

scoobychau · « **Reply #501 on:** January 19, 2015, 05:34:12 am »

150113 W5D1 Plyometric
Depth Jumps
Cone hops
Multiple hop on one leg (need some polishing)
paused Frog
Seated jump

150112 W5D2 Explosive Gym
Below the Knee Rack pull (this felt worse than regular deadlift for some reason, interms of my Grip and back power)
Paused Jump squat
Plyo Lunge with 35lbs dumbell (If the definition of plyo mean quick and low ground contact time.. I FAIL, going to ask Coach about this)
Box Jump ( without box, i tuck myself and jump)
Seated Jump ( on bench)

150118 W5D4 Sunday Strength for 45 min
Attempt to squat 405lbs as I Deadlifted it last week.
Squat
135   2x5
185   5
225   5
275   3   nice explosive
315   3   nice and steady
355   1   slow and steady without grind
385   1   not 90 degree it seem, and stuck but grinded up
385   0.5   Failed, stuck and fall
315   4.5   failed

Mission Failed.

Week 5 completed.

ChrisM · « **Reply #502 on:** January 19, 2015, 10:11:22 am »

Why are you doing plyos with weight? If you insist and the gct is too long maybe its a sign to use less (or...none at all) weight?

LBSS · « **Reply #503 on:** January 19, 2015, 06:53:59 pm »

what the hell would a plyo lunge even be?

scoobychau · « **Reply #504 on:** January 20, 2015, 04:05:04 am »

Thanks ChrisM and LBSS..
A sample video form Jack's website:

Quote

Plyo Lunge Technique Tips: Set yourself up in the split squat position with a low bench. Then simply bounce up and down off the floor trying to get off the ground as high and as quickly as possible.

http://www.verticaljumping.com/plyo_lunge.html
the ground contact time is a bit on the Long side as well.

And a video of me doing the same thing with 35lbs in hand. Also my attempt to squat 385lbs at the end.
A recap for Week 5
http://youtu.be/tDqxLoP-Va4
<a href="http://www.youtube.com/watch?v=tDqxLoP-Va4" target="_blank">http://www.youtube.com/watch?v=tDqxLoP-Va4</a>

I emailed Jack about this issue and waiting for his reply, will see what happen.

150120 Week 6 Plyometric Day with something improved
- Depth jump
- Cone hop (leftand right consider as one step, i did it quick and high instead of quick and fast like zigzag)
- mutiple hop (still getting the hang of it.. feel a bit awkward and not fully extending before pulling leg fwd for next bound)
- frog jump, This is where I had improvement, I am able to touch the bottom of the rim about 3-4 time in each set. First 3 set, I manage to tip the rim 85% of the time, sometime even reach over the rim by a cm or so. Set 5 is kind of too much as i only touched the rim like 2/5 times. Still... with prolonged period of stuck at bottleneck...... any slight improvement is exciting.

-seated jump

This week and onward, I am have a hard time having good sleep, waking up at night 2 to 4 times a night. checking and making sure baby go pee and not wet the bed...
I should had get more good sleep.... for the sake of slamdunk.. my final attempt in 2015....

PS.
OMG, I just checked my Week 1 plyo video with paused Frog Jump at 0:53. where i can barely touch the metal box below the rim. Now I can tip the rim! The improvement is impressive!!!!
<a href="http://www.youtube.com/watch?v=ZuLqim_tgqA" target="_blank">http://www.youtube.com/watch?v=ZuLqim_tgqA</a>
Lets Hope... I can continue to move fwd!

LBSS · « **Reply #505 on:** January 20, 2015, 11:37:20 am »

not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?

scoobychau · « **Reply #506 on:** January 20, 2015, 10:58:58 pm »

Quote from: LBSS on January 20, 2015, 11:37:20 am

not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?

Thanks LBSS, will try that variation with dumbell next time.
Are u saying i lean fwd too much on the 1Rep max squat? I dont think I do that often. It must be that Running shoes i was wearing that day. I try to let the weight on the balls of my feet usually. May be the 1RM is causing some bad form as well. I did notice when i drop the weight.. my knee cave in a little also... Bad ....

LBSS · « **Reply #507 on:** January 21, 2015, 08:42:37 am »

yep that's what i meant. why are you doing a 1RM in running shoes?

Raptor · « **Reply #508 on:** January 21, 2015, 09:59:02 am »

My best squats came in running shoes.

scoobychau · « **Reply #509 on:** January 21, 2015, 11:11:05 pm »

Quote from: LBSS on January 21, 2015, 08:42:37 am

yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes. foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:

and a respond from Jack himself worth noting:

Quote

1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....

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Author Topic: Scooby 2011 Journal (Read 555773 times)

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