Author Topic: Scooby 2011 Journal (Read 555815 times)

ChrisM · « **Reply #570 on:** April 29, 2015, 08:48:18 am »

^ I gotta agree man! From your pics you ar not in dire need of losing BF! You're already lean so go peak. Peak Peak PEAK!

maxent · « **Reply #571 on:** April 29, 2015, 09:04:54 am »

cutting to dunk is a fools errand. You will lose athletic gains in the time it takes you to attain the required bodyfat % and by then you'll have to work hard to get them back. I've dunked while weighing 30kg more and while weighing 30kg less - the only difference is you go from needing to make a max vs submax effort. Same VJ, no change by bodyweight. The sweet spot is somewhere where you are heavy enough to be powerful and strong but not too heavy to make it max effort nor too weak to make it submax. Imho. Listen to all the advice given. Much easier ways to shed bodyfat than stupidly through training. Do it through diet - RFL as a cat 1 for 10 days if you really wanna do it properly. Not intervals. Jack is unhelpful for giving you that advice.

scoobychau · « **Reply #572 on:** April 29, 2015, 11:08:43 pm »

Thanks you so much for all the respond here.
I fwded my journal to jack and told him about what the Bro is talking about.

i also gogled about the RFL hand book. I just try to go low carb by cutting rice..never a real fan of logging and counting my intake... but.. will sure have a look at it.
From www.itworkss.com

my leg muscle is sore ... from the Interval training. The HARD 30 sec interval really is something. With that.. it will sure affect my jump ability.
Furthermore. Since last month Jack had planned this for me:
1. Plyo day: Single Leg tuck jump, split jump, power skipp, single leg pasued frog jump, seated jump
2. Explosive lift day: Deadlift, Paused Jump Squat, Plyo lunge, single leg pasued frog jump, seated single leg jump
3. Optional Strength Day: Box squat, Lunge, Glute ham Raise (I will just do Hang clean, snatch on these day)
4. Sport Specific Jump day.

All in all, the above exercise is similar to the original Vertical Jumping Mastery program by Jack. I am not sure if at this critical stage of my training.. I should continue to repeat the above.

or may be like "acole14" said, I should do lot of "max effort jumps with ooper, or stuff like the 7 day vertical jump cure, or just stretching/self massage"

no change of anything...

going to spend some time reading the 7 days jump cure pdf now.

scoobychau · « **Reply #573 on:** May 07, 2015, 12:12:00 am »

150502 Dunk attempt with beach ball (Sat)
My girl went to the court with me after work.
landed may be 1/20 times. She start to know what on earth i am doing at age 3.
Video Capped

150503 Dunk attempt with beach ball(Sun)
Olifitng session. Getting better with using the glute,
Keepnig the weight on on the heel instead of mid of foot.
Did few set of 3 above the knee rom dead, 3 below the knee, 3 hang clean. (3,3,3)
added weight and did a few set of 2, 2, 2
Really trying to use the glute instead of the quad for these hang clean.
Video capped

150504 Basketball Season started, and first training is tonight(Mon)
Lot of Running and footwork drill, BW squat push up and etc... endurance endurance endurance...
finished training at 11pm on a monday. Leg start to get sore 2 nights later and on thursday morning ... leg still sore.

I started to get sick before the training. and it got worsen thru the week. This fuxks up my vert training this whole week.

no plyometric no Jump, no lift.. till Thursday.

Crossing my finger.. I need to recover fast.

scoobychau · « **Reply #574 on:** May 10, 2015, 11:58:57 pm »

150510 First time back in Lifting since i am sick
Just did various version of
rom deadlift
Above the knee, below the knee pull, hang clean. 2, 2 3 combo.

nothing heavy..
i am recovery.. but not yet fully.

the next morning.... My body is so sore...
I can tell if it is the pain from the cold... or the pain from the workout.
(the soreness at the hamstring is sure due to the lift.. but i am also having beat up pain on my lower back shoulder etc...)

i am still sick.. fuxk sake..

scoobychau · « **Reply #575 on:** May 13, 2015, 08:22:18 am »

Exam on Monday May 18th.

All training on hold.
this make it 2 weeks with no training.. (with only 1 Hang Clean day)

scoobychau · « **Reply #576 on:** May 31, 2015, 11:53:45 pm »

FXck sake.

For the pass month. It go like this.
Week 1 - Full time study for Exam did not train.
Week 2- Finished Exam and Got sick for 1 week. (1 session of Basketball team training right after exam day and got sick)
2 weeks of no training.
Week 3 - Recovered and resumed training slightly ( Jump training 20 rim jump, Olifting and Strength day completed)
Week 4 - WTF i got sick again (1 session of indoor basketball training, Olifting and Strength day completed)

Just like that. over one month is pass... No improvement for sure.. and probably decrease in vertical.
I must keep my health in good shape... every one is getting sick and infecting people back and forth in this season of flu.

I decide to Dorp Jackwoordup personal program as it is clashing with basketball team training.
Actually. i am thinking that the custom program is not very Customized for me at a personal level.

Instead, I am thinking about re doing jump manual,
but this time.. i will disregard the golden rule of "Do not lift ligther than 8RM". I will just try to lift explosive with lighter weight instead of Grinding up all those 8RM weight in squat and Deadlfit.

cowed77 · « **Reply #577 on:** June 02, 2015, 04:01:59 am »

hello fellow asian.

keep at it!

scoobychau · « **Reply #578 on:** June 08, 2015, 10:18:06 pm »

150609 Busy but never stopped.

Had been training hang clean every sunday, along with on off training.
(training stat is recorded on phone but did not have time to update this log)

Restarted Jump Manual but with LIGHTER weight this time. No more of those 80% 1RM 5 set of 8 exercise. Grinding is much less.
Hope this lighter weight can make different with better result.

(did 1 day of plyometric, 1 day of plank/leg raise, 1 day of Heavy lifting last week.)

Took the time to edit this video which record Dunk attempt in May piror to Restarting Jump Manual

https://www.youtube.com/watch?v=amr4R4hhlLk
<a href="http://www.youtube.com/watch?v=amr4R4hhlLk" target="_blank">http://www.youtube.com/watch?v=amr4R4hhlLk</a>

Ball went in at 3:19 & 5:00

LBSS · « **Reply #579 on:** June 08, 2015, 11:05:50 pm »

for people who want to skip through, at least one of the dunks is at 3:19.

great job scoob those are looking solid!

seifullaah73 · « **Reply #580 on:** June 09, 2015, 06:46:47 am »

great job scooby dunks looking good.

ChrisM · « **Reply #581 on:** June 09, 2015, 09:41:55 am »

Progress is progress man!!! Looking good!

I swear you're not far away from catching a perfect lob.

scoobychau · « **Reply #582 on:** June 13, 2015, 01:02:28 am »

150613 2nd strength session from Jump manual

Did not have Time to update my previous log.
Have been doing those Plank and leg raise according to the book, done 2 sessions of plyometric (slightly over 1 hr each)
Today will be the 2nd session of Weight.

review last weight session log preparing for tonight session as follow:

2015 Restarted Jump Manual
Without reading my old state... I told myself to listen to my body and go lighter.
and end up.... with the following weight:

Squat @ 275 5setx8 (with only 3 set of warm up with lighter weight)

Deadlift @ 275 5setx8 (no warm up)

Now that i took to time to Revisit my Old stat and WTF is goning on... I Might THINK i am lifting light.. but in fact i am still lifting heavy..
the question is... did I get stronger? or am i Still lifting slow...

Now... the key is Cut down the warm up... and try to lift explosive freshly. I manage to finish the whole routine in 2 hrs.
I got to make sure i am lifting Fast... no grinding.... unless is the last rep...

am I still grinding... I thought I am not... Am i still going too heavy? Dam it...I am not sure

Quote

Jump manual in 2014

14 before May: Started with the 0.85 1RM Golden Rule
- Squat working weight at 275 (5 set of warm up or so)
- Deadlift working weight at 285 (3 set of warm up or so)

14 June: Aiming for explosive with lighter weight
- Squat working weight at 225
- Deadlift working weight at 245

scoobychau · « **Reply #583 on:** June 15, 2015, 05:30:13 am »

~massive log update
150520 Vertical Mastery Resume
Squat
45 1x8
135 2x4 Paused Squat
185 1x4

Deadlift
225 1x4, 1x3 (unable to isolate Glute)
275 5x3 (try to keep butt down)

Pause Jump Squat
45 4x5

150523 Trying to hang clean better
Rom Deadlift focus on Glute
45 1x8
115 1x8
135 1x3 (pull above knee) 1x3 (pull below knee) 1x3 (hang Clean) = 3 3 3
155 1x 3 3 3 routine
225 1x3 (pull above knee) 1x3 (pull below knee)
155 x2.5 hang clean
155 x3 ok
175 x2.5

Above Knee Rack Pull
225 1x4
315 1x4
365 2x3

150531 Finishing up custom Vertical Mastery
Squat toward working set 275lbs
Knee rack pull toward workingest 275lbs

150531 Conclusion of Vertical Mastery
Squat Rack Busy,
Leg press toward 270lbs
Vsquat Machine 300lbs

hang Clean
- 135lbs 2x3 (no jump)
- 175lbs 1x1 , 1x2 can't catch
- 175lbs 1x3 (rest between each rep)
- 135lbs Form polish 2x5

No more Custom Vertical Mastery...ending the payment to Jack Woodrup... and going back to Jump Manual Starting now
- Focus in Shorter time in each session, and aiming to life explosive, Never Grind in any lift.

150603 Jump manual Week 1 Plyo Day (With Heul Finish in 2 hr)
Did it with my girl at night, 7:30 pm

150605 Jump manual Week 1 Core Day
Plank and Leg Raise, no log.

150606 Jump manual Week 1 Strength Day (Alone Finish in 2 hrs)
3 set of Squat warm up @ 135, 185 & 205
Squat working Weight @ 275lbs 3x8 explosive but tough 1x6 slow 1x7 burn out
- Super set @ 245 x5 @225 x5 very tough, with back pain

Calf on normal Leg press machine @180 1x8 @270 1x8 @ 340 3x8 explosve, 1x8 slow, 1x13 slow
- Super set @320 1x8 @290 1x7

Deadlift @275 2x8 (hip not low enough), 1x6 (rest every rep), 2x3 (Slow)
- Super set @245 1x3 @225 1x3

Lay down Leg Curl on new machine @ 65lbs 1x8, 2x8 explosive, 2x3.5 slow
- Super set @55 1x3.5 @45 1x3.5

Inplace Launge @40lbs 3x6

Hang Clean working Weight @135lbs 1x6 @155lbs 2x6

Knee Drive in the air 4x8

150610 Jump manual Week 2 Plyo Day (Alone Finish in 1 hr)
Did it by myself at night, 8:30 pm

150612 Jump manual Week 2 Core Day
Leg Raise 20, 20,24 Explosive. 9, 9 Slow

150613 Jump manual Week 2 Strength Day (Alone Finish in 1.75 hr)
2 set of Squat warm up @ 155 & 205
Squat working Weight @ 275lbs 3x8 explosive 1x6 slow 1x5 slow
- Super set @ 245 x7 @225 x8

Hang Clean working Weight @ 155lbs 3x6

Seated Leg Curl on new machine @ 65lbs 2x8, 1x7 explosive @55lbs 1x4 slow 1x6 slow
- Super set @45 1x6 @35 1x0

Calf on Nitro Plus Leg press machine @400 1x8 @440 3x8 explosve, 2x11 slow,
- Super set @420 1x10 @400 1x11

Inplace Launge @45lbs 3x6

Deadlift @275 2x8 @295 1x8 (steady not fast) 1x1 slow, @275 1x3 slow
- Super set @245 1x4 @225 1x4

Knee Drive in the air 4x8

150614 Stretching for 1 hr along with little foam roll
For the first time.. I actually took an hour to stretching....
I guess thing is getting Real serious.

scoobychau · « **Reply #584 on:** June 26, 2015, 05:55:30 am »

150620 Week 3 of jump manual
I did the Core exercise less than 12 hrs ago... and today lifting session is poor. (not sure if it is because of the core exercise)
the 4 set of front left right plank for 1min20 sec, along with 5 set of leg raise.

Squat Rack start of busy....
Calf and leg press warm up on Leg press machine
270 x8
3203 x8 slow x11, slow x 12
300 x11
280 x10

Squat
135 x3
225 x3
295 x3 working set but feel too heavy (must be the Leg press i did ...warm up? my ass)
275 1x5 such a bad day, not explosive, just steady
245x5
225x12

seated leg curl
65 2x8 not full range
55 x8 same tough
55 x4.5 slow x3.5 slow
45 1x7.5 FAST and painful
35 1x8.5

Deadlift
295 x5 steady but not explosive
275 x4 (such a bad day) x8 (with focus)
Try to to Slow rep x1 with ccave in back
225 x1 slow

Inplace Lunges
50 lbs

Hang Clean
175 Fail
155 1x5 2x6

The court is close, i had not pratice jumping for 1 month...

150624 Week 4 of Jump manual Plyo day
I got myself a Inversion boot from china. So much cheaper compare to Amazon. Before my plyo session, I attempt to hang myself... for the first time, still very scared.. so i just hanged for like 20 sec.. with my 3 yrs old watching me on the side.
After 1 hour of plyometric exercise...I try to wrap it up with more inversion hanging.. and end up not able to kick my leg up.

Weak core strength may be? Not too sure.

PS. for the pass 3 or 4 session.. my 3 yrs old is partnering with me during plyometric session. It is so hot, and she often get bitten by mosquito. I am sure lot of parents think i am stupid making her jump around with me. I guess it is just my way of spending time together instead of me went to exercise myself.

with no jump practice for month... I feel my vert did not increase at all..

Oh yes, I also got my self on of the Musctrac from china for 1/8 of the cost... going to massage whenever possible.
On the side note, I shifted my Lifting day from Sunday to Saturday, This free up my sunday to have 1 hour of Focus stretching every sunday.
(i should be stretching everyday...... dam it)

Adarq.org

News:

Author Topic: Scooby 2011 Journal (Read 555815 times)

ChrisM

Re: Scooby 2011 Journal

maxent

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

cowed77

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

LBSS

Re: Scooby 2011 Journal

seifullaah73

Re: Scooby 2011 Journal

ChrisM

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal

scoobychau

Re: Scooby 2011 Journal