Author Topic: Scooby 2011 Journal (Read 555974 times)

scoobychau · « **Reply #525 on:** February 26, 2015, 11:42:48 pm »

150227 Month 3 Custom VJM, 2nd session of max effort jump
Is thursday already, and once again I jumpped at the court near my home. from 7 to 8pm. Try to catch the Not so much people time.

This time, more baller showed up.
out of 4 rims. only 1 is having a 3on3 game. I choose one with just one shooter and.. shoot like 10 shot before Jumping.
So after like 5 jump or so. Bunch of baller entered my court. so i move to the next court with 2 shooters. Jumped 10 jump and once again more ballers showed up. So i move the the Last avaliable rim with 1 shooters again to finish my total of 20ish Jump..

I lost count as i move back and forth from rim to rim and jumping with baller and multiple balls flying over the head.
before renovation, Pretty sure some rim is higher or lower. now that with the renovation.. All rims have those new Spring loaded rim.

I got higher today compare with last time with this new court. Instead of focusing on the T000days 2 steps jump from 3 pts line. I just.. focus on LANDING my 2nd last step around the Foul point line. So may be I have stutter steps if I start from too far away.. I make sure my 2nd last to my last step to plant is as fast as possible.

Result is better than before for all 3 rims i jumped, I am not at WRIST level yet, but I am starting to DIP my Palm inside the rim a little.

However, the Approach still sucks i feel.\

PS. FUxk ME.. GTA V is so addictive, i Aim to play a few mission
end up sleeping at 4am AGAIN.
Worthless

scoobychau · « **Reply #526 on:** March 02, 2015, 04:37:01 am »

150301 Month 3 Custom VJM, Strength Maintain Session
Messed up week with bust schedule, only preform 2 jump session along with this Strength session.
(suppose to have 2 to 2 jump sessions)

Anyway, coach said 3 set of 4-5 Heavy.
I did 80% of 1RM (estimated to be 400lbs) which is around 320lbs

Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.

Game GTA is now finished. Must sleep early!

scoobychau · « **Reply #527 on:** March 03, 2015, 01:17:15 am »

150303 DAM THIS SHXT WTF is going on Month 3 week 2
Is tuesday today and my leg is still sore from last sunday squat session. I thought 48 hrs after my squat, i should be able to handle some jump. I am wrong.
My quad is fine, but my hamstring is sore and tight.

I am back to my Office court, where I train at lunch.

As coach instructed, I did 20 jump with rest in between where i make jumper, foul shot, bank shot. All my jumps are Badly preformed, first 4 Jump i can not touch the rim, the rest i can just get over the rim a little with my finger tips.

I forced my self to do T000days method, and the run up is a bit slow... for one jump or two, i took more than 2 steps run up, and I end up got closer before lift off but I am able to increase my speed to have a higher jump. I did not let this distract me however, and I keep doing the T00days method... even though jump after jump is with bad result.

I am emailing coach about this.

I can only think of one reason, after deload week, chinese new year and the newly 3 jump 1 squat session schedule; I had not squat for 2.5 weeks. I did manage to jump decently last week, but right after the Squat session... my vert is totally messed up.

scoobychau · « **Reply #528 on:** March 03, 2015, 01:57:06 am »

150303 DAM THIS SHXT WTF is going on Month 3 week 2
Is tuesday today and my leg is still sore from last sunday squat session. I thought 48 hrs after my squat, i should be able to handle some jump. I am wrong.
My quad is fine, but my hamstring is sore and tight.

I am back to my Office court, where I train at lunch.

As coach instructed, I did 20 jump with rest in between where i make jumper, foul shot, bank shot. All my jumps are Badly preformed, first 4 Jump i can not touch the rim, the rest i can just get over the rim a little with my finger tips.

I forced my self to do T000days method, and the run up is a bit slow... for one jump or two, i took more than 2 steps run up, and I end up got closer before lift off but I am able to increase my speed to have a higher jump. I did not let this distract me however, and I keep doing the T00days method... even though jump after jump is with bad result.

I am emailing coach about this.

I can only think of one reason, after deload week, chinese new year and the newly 3 jump 1 squat session schedule; I had not squat for 2.5 weeks. I did manage to jump decently last week, but right after the Squat session... my vert is totally messed up.

Quote from: Email on March 03, 2015, 01:17:15 am

Dear Jack,

Need to contact u urgent due to really bad Jump session performance today (at week 2 Jump session 1)

After the reload week, 3rd month started and your last instruction (ie. 2-3 jump 1 squat sessions per week) was given to me.

Since then:
Week 1:
I only mange to preform 2 jump sessions (20 individual jumps which i did fine, in a different court near home).
I did a Squat session with HEAVY weight for maintain purpose on a Sunday morning.. (i did 3 set 5 at 80% 1RM with warm up set)
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5 (working set 80% of 400lbs)

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.
(finished in 30 min)
This is the first time I returned to gym after 2.5 weeks, due to Deload week, a slight delay of your reply, and also the newly plan of 3 jump 1 gym session, where i put the gym session at the end of the week. (not complaining here)
========================================
Week 2:
I was not able to Jump On monday due to busy schedule.
I Jumped today ( tuesday) and all hell break lose. I went back to my office Court to jump, and all my jump is horrible.

Leg is still with minor soreness after 48 hrs, quad is fine but the hamstring and inner thigh is sore and tight.
First 4 jumps, I can not touch the rim. and the next 16 jumps, are all bad with finger tips over the rim only. The run up is slow, and may be i changed to a different court for last 2 jump session which have affect on my run up. I don't know.
===============================================

I need help along with some question:
The Squat session for strength maintain purpose:
I did 5 warm up sets of progressive weight toward working weight at 80% 1RM. Is this too much volume, too heavy? or just fine?

The reason of BAD jump post Squat session?
I am seriously hoping today Poor performance is due to the my body did not recover in time due to the prolonged away from Squat. And jumping 48 hrs after a squat session is the above is too much as my body is still recovering/adjusting to the semi-heavy lift.

3 Jump 1 Squat per week plan like this?
With a 4 days plan, something got to be back to back, I put Squat a day after a Jump day.
Mon - Rest
Tue - Jump
Wed - Rest and stretch
Thu -Jump
Fri - Rest and stretch
Sat - Jump
Sun - Squat
==================================================

I seriously hope that this bad decrease in performance is temporary... I will Jump again in 48 hrs. Crossing my finger.

Quote from: Email reply from coach

first up there can be a bunch of reasons your jump was down. The squat session might have been it but just see how it goes after a few more weeks. AS an example I did the exact same squat session I have done for the past 3 weeks and today my legs were tired and sore. Was it the squat session? No, it was likely the stress of moving back to Australia and lack of sleep that impeded my recovery.

If your post squat jumps continue to be on tired and sore legs than I would scrap the squat session. Seriously, you are already very strong. Taking a break from SLOW heavy lifting won't hurt, but will almost certainly help.

Your schedule looks fine. I would stick with it unless as mentioned your legs are sore each week. If that is the case - stop the squatting for this cycle. I want you to prioritize running jump practice ahead of everything else.

scoobychau · « **Reply #529 on:** March 09, 2015, 05:22:59 am »

Last week is Bad, 5 out of 7 days rain.
I did 1 poor jump session which lead me to email coach right away. and the rain never stop after that.
I end up jumping in an hallway with cover outdoor Just so I can have a 2nd jump session.
Jumping toward nothing in the air or jumping to touch some concrete above my head was werid. I have to wait till people pass by to avoid weird look.
Anyway, this is quite useless as there is no marking on the floor, nothing for me to reach up high. the only thing good is... I jump instead of sit indoor.

Skipped a Strength Session also. due to tight schedule, both Sat and Sun is busy. (Disney on Sat with Charity walk/run 5km on Sun)

150903 Custom VJM W12 Jumping 3 time a week?
Pretty sure yesterday 5km run/walk wont affect my jump... but I still preform as shit as my last week session.
I am able to touch the rim at rep 2 which is not bad.
but all the jump is not my max. I feel slow and not explosive. Like i am incapable to have that elastic feeling any more.
I decide to video myself from jump 14 to jump 20.
http://youtu.be/JdsvzVo9Oms
<a href="http://www.youtube.com/watch?v=JdsvzVo9Oms" target="_blank">http://www.youtube.com/watch?v=JdsvzVo9Oms</a>

My shoulder feel stiff with caved in shoulder and foward head. I felt that as i try to keep speed up, the ground contact time go down before jump.
But decreased ground contact time also mean.. less time to LOAD my leg... and the result is... not very good.

I tested my Frog Jump and i can touch the rim easy
Also tested the 1 step jump and reach over the rim easy also.

This mean.. my 2 step jump, or any thing more than that is still a Useless Waste of anything...

LBSS · « **Reply #530 on:** March 09, 2015, 09:08:24 am »

you're still shuffling your feet, man. so many wasted steps, so much wasted movement. the point of the t0ddday method is to make sure that each step adds useful speed and power, i.e. speed and power than you can convert into vertical movement. your full run-up approaches are still incredibly inefficient. i almost never take more than four steps anymore, and never more than five, because that's the most my body can handle to get up to the max speed i can convert into a jump.

scoobychau · « **Reply #531 on:** March 11, 2015, 12:08:26 am »

150310 VJM W 12 2nd Jump session for the week (Back to back)
Thanks LBSS for checking up on me.

On bad jump day, I try to take more steps (jumping freely) hoping i can get higher ... and some time it work some time it doesn't.... and i know is shuffle steps...

Anyway.. I jump again the next day and SERIOUSLY LIMIT myself with 2 steps run up and got better.

http://youtu.be/0lqoQTNCs0c
Jump 7 and Jump 17 seems to felt the highest.
<a href="http://www.youtube.com/watch?v=0lqoQTNCs0c" target="_blank">http://www.youtube.com/watch?v=0lqoQTNCs0c</a>

Must be consistent. I found out every time i have a good jump session, I end up sleeping late. Not sure if my body is more hyper or what. Sleep at 2:30am after this jump session. (5.5 hr sleep)

Not a good thing.

LBSS · « **Reply #532 on:** March 11, 2015, 07:38:26 am »

those look better scoob. you're taking what i'd call three steps, but that's just semantics. keep trying to add power with each step.

scoobychau · « **Reply #533 on:** March 13, 2015, 12:42:37 am »

150311 VJM W12 Strength Maintain Session

As i Skipped last week strength session, I try to stuff this in today. ( i usually do this on sunday morning)

Front Squat Warm up
45 1x8
Back Squat
45 1x8
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5 (working set 80% of 400lbs)

wrap it up with Explosive lift
95 1x6 Felt much slower.

Finished all in 20 min, spare time to do upper
30 lb dumb arm curl 3x10
seated Pull Back on machine (hope to cure my cave in shoulder and fwd head)
saw a bar on the floor with tiny plate and did it inbetween the back pull
Upright Barbell Row 3x 10

150312 Rain, and rest, with sore muscle

150313 W12 Jump Session 3
https://www.youtube.com/watch?v=bd5PGQl9VEc&feature=youtu.be
<a href="http://www.youtube.com/watch?v=bd5PGQl9VEc" target="_blank">http://www.youtube.com/watch?v=bd5PGQl9VEc</a>

LBSS · « **Reply #534 on:** March 13, 2015, 09:41:20 am »

jumps 17 and 18 lookin good.

scoobychau · « **Reply #535 on:** March 16, 2015, 05:54:55 am »

150315 WEEK 13 Start Maintain Strength Session
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x8
225 1x8
275 1x8
315 3x5 (working set 80% of 400lbs)

wrap it up with Explosive lift
135 1x5 near jump

150316 WEEK 13 Jump Session 1
Morning Rain, Slight wet floor.
Manage to do just 1 step jump for the first 10 jump
the last 10 jump the floor seems to be more dry.
so i did 2 step jump like before.

Saw one of the video from my web friend, he can dunk easy with 2 leg close to the rim, and now he is jumping further away from the rim.
I wonder what kind of Distance away from the rim is optimum for for myself
So I messed around with the Distance of jump a little near the end. Seems like does not affect the height much... which is weird.
Further away? Same height? where did the energy come from..
closer to the rim... same height... where did the energy went..
Keep on jumping..

(i had like 2 squatting session and 2 jumping sessions within the past 7 days...but performance had not went down yet... may be it will go down tomorrow, as my muscle soreness kicks in after 48 hrs usually)

http://youtu.be/OuibH7DFp3E
<a href="http://www.youtube.com/watch?v=OuibH7DFp3E" target="_blank">http://www.youtube.com/watch?v=OuibH7DFp3E</a>

vag · « **Reply #536 on:** March 16, 2015, 06:39:44 am »

Quote from: scoobychau on March 16, 2015, 05:54:55 am

So I messed around with the Distance of jump a little near the end. Seems like does not affect the height much... which is weird.
Further away? Same height? where did the energy come from..
closer to the rim... same height... where did the energy went..

Theoretically ( physics-wise ) you are right, the closer you are to the rim when you take off, the higher you should get, IF the power output was the same at both jumps. But it is not.
RVJ is a complex movement, you are trying to convert horizontal momentum to (kinda) vertical, deal with the inertia from the run-up and combine all that with the voluntary force from your muscles.
Different take-off position = different angles on your knee bend/legs/plant/toes-off etc , which cause a potentially different power output. May be the same , may be lower, may be higher, may be more or less or the same trainable etc etc etc.
Just stick with your normal takeoff point and keep improving the max height you can get from there.

1. Gym.
2. Toddday method jump session.
3. Repeat.
4. ???
5. Profit.

scoobychau · « **Reply #537 on:** March 19, 2015, 11:30:01 pm »

150318 Jump Session 2
Did it at the court close to home. With people shooting around, so not really T000Day method all the time.
Some jump felt good, especially when speed is increased

https://youtu.be/w7D8_XdM65M?list=UUFkLDlG4_NUDlObKkKjoebQ

<a href="http://www.youtube.com/watch?v=w7D8_XdM65M" target="_blank">http://www.youtube.com/watch?v=w7D8_XdM65M</a>

Will Force myself to T00day on Session 3

scoobychau · « **Reply #538 on:** March 23, 2015, 02:36:37 am »

150320 Jump Session 3
Did 20 jump as before, nothing to be proud of,
first 3 jump can not touch rim, the rest can touch but nothing superb.

150322 Strength Squat Session
45   x 8 Front
45   x 8 Back
135   x8 back
185   x8 back
225   x8 back
275   x8 back
315   3x5 back ATG

150323 Week 14 Waiting for Jack new program. and PreTest result for him

	First Test Week 0	Test 1 Week 9	Test 2 week 14 (after Extra Jump session 2-3 time of 20 per week)
Stand still Leap	118	118	119
Depth Jump	(19"box) 118	(19"box) 118.5	(19"box) 118 (13"box) 117
Paused Jump	115.5	116	117.5

I don't feel as shocked about the result as last time...Improvement is never easy..
The number still seems weird, as I can always touch the rim... and even get over the rim with a frog jump...
but none of this result is over 120"..

LBSS · « **Reply #539 on:** March 24, 2015, 10:06:58 am »

such trubble, so shuffle, very chop step, wow.

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Author Topic: Scooby 2011 Journal (Read 555974 times)

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