Author Topic: Scooby 2011 Journal (Read 556052 times)

scoobychau · « **Reply #720 on:** June 28, 2016, 10:25:55 pm »

160628 HIIT in before during and after the rain.

Thinking about doing those push up inbetween rep of sprint... and guess what, after the first sluggish sprint (8am no really woke up yet)
and it started to rain.... and it rain hard.

thinking if i should head home but end up sprinting for the 2nd reps. As suggested, I ran shorter distance and decelerate much earlier. Further more, the rest time is cut down by a whole chunk.

Pretty much. I only run for Half of the length (it was 2/3 to 3/4 of the length) and started slowing down, and walk back and may be rest 10 sec more and restart.

Not sure if it is the rain, which make me want to just get it over with and go home.. or because i am not fulling as hard as i could in the rain... or the heat is less due to the weather. I feel alright after 10 run, and in fact the sun started to come out after like 6 or 7 run. I end up doing 2 more run because i feel like i still have some juice in me and the initial few run was not explosive anyway. So i did 12 reps today. No push up or any other exercise due to everywhere is wet.

Side note:
i had been doing upperbody circuit training, and all this year.. since high school... i had been doing the same circuit with 3x10 for my chest/back & bi/tricept, front/side shoulder, with the recent addition of core at captain chair.

During my weekly reading on VJB 2.0 it talked about 3x10 is a good starting point for beginner, but advanced lifter should preform more set and less rep for higher intensity. So for the first time, I tried doing 5x6 with increase weight in all the lift. (it sure take longer time, due to moving from station to station and resting a bit more) I hope it is all worthwhile.

I hear all the suggestion.... Lowering body weight while increasing squat is not good. I will keep that in mind, mean while for this coming 1 weeks, let me just try to keep eating clean, and maintain my lift, take some good photo.. and Start to increase strength size and power.

scoobychau · « **Reply #721 on:** June 29, 2016, 11:45:06 pm »

160629 Max Effort Jump at RIM
Lunch training outdoor becomes a bit off the chart now days, it is either raining/wet or ultra hot with 32 degree extreme heat.
so the most important Max effort Jump session is often skipped which left with once per week at night or sat morning.

Since I quit my basketball team, there is no more weekly team training. I spent the time to teach my 4 yrs old basketball instead.
Just basic dribbling with 2hands and 1 hands etc. And i took this chance to practice max effort jump while kid dribble.

It was quite sad, the first few jump can not even touch the rim, I try going faster into my plant and i can clearly feel that my leg is not ready.... can not even absorb the momentum and jump. And night time is usually full of player.. so i got to be careful... otherwise i will get hit by ball when i am in the air.

About 45 min spent jumping for may be 20 times or so, I finally get the feeling back. From no able to touch the rim to tapping the rim to finally reach over the rim by 2.5inches or so. Keeping in mind this is night time...humid hot, but not sunny dry hot.

No wonder my Sat 8am jump session sucks... the morning CNS probably take much longer to fire up... if it take me 45 min to get ready at 7pm time.

This shifting from Lunch jump session to Night jump session... also messed up my plan for the next morning, I could wake up, but i feel drained and i decide to go back to sleep.... instead of head to the gym for olift/squat session at 8am)

I need better recovery...longer recovery....

on the good side, even though most if not all my jump session sucks, every session result in slight improvement. It is small , but it is there.... either I am able to get to the rim faster (shorten warm up time).. or i am able to really my max height higher than previous session. I am still far from my peak from last year. Lets keep this up.

PS. still salt/water loading.. photo shoot will be next week some time.

scoobychau · « **Reply #722 on:** July 04, 2016, 12:17:19 am »

160704 164lbs. Weight lost Goal Reached... by accident.

I was salt and water loading for 5 days. my weight went to 172lbs...
and last weekend...I went in to extreme mode.

For the pass 3 days, I had back to back Full body workout 1.5 to2 hrs long consist of:
hi pull to Clean to Squat 5x5
Full upper circuit with 3 set:
Bench press
arm curl
cable tricept push down
back cable pull down
captain chair core variation 4 min per set

Completely cutting Carb and salt only eating Chicken breast and Egg white (with little york)
Drinking A lot of water... to wash out remaining sodium/

Also doing 30 min cardio back to back 3 days.
With a lot of water my weight go as follow:
(Salt deload with Pure protein NO carb diet)
day 1 171.4lbs
day 2 168.0lbs
day 3 166.6lbs
day 4 164.2lbs (carb loading start)

The first salt deload day i lift very heavy, the 2nd day i already lifting less (due to no carb no energy), 3rd day i lift light and try to get to 2 set of 15to20 reps.

so this photo shooting drill kind of help me to get to my desire Kadour suggested body weight at 165lbs.
I am eating a bunch of potato yam now... carb loading madness start but the worse of it all is... still no salt and NO WATER start now.

PS. no poo for 3 days during no salt hi protein water on diet. after Carb loading, finally pooped out.

NO HIIT NO JUMP SESSION for 7 days pre photoshoot.

scoobychau · « **Reply #723 on:** July 05, 2016, 05:19:01 am »

160705 Continue to Carb load for last 3 days.
Water Cut
Salt Cut
Carb LOAD
Protein normal

Weighted my self this morning (last day before peak) at 163.2lbs
(so i go from 171 to 163 lbs in about 5 days fooling around with salt water protein and carb.

result from today to last 5 days. The weight show progress, but the body seems to be more or less the same.. (what do you guys think?)

No jumping, but I did slow cardio and full body gym daily. I skipped a day of cardio here or there, i wish to may be walk or slight jog for an hour tonight..if time allow

Tomorrow will be the photo shoot, i think i will skip all exercise.

LBSS · « **Reply #724 on:** July 05, 2016, 10:36:23 am »

all those photos show is that you're lean enough and should stop thinking about it.

scoobychau · « **Reply #725 on:** July 06, 2016, 12:59:48 am »

160706 PEAK Day!!! ( For look only...) at 160.2lbs THIS IS MAD

Photo shoot in 1 hour, I was so tired, dehydrated, tired with all those potato/yam carb loading without water. previous protein loading is hell also. The no sodium life is seriously crazy... After i Cut sodium, my weight start to drop even when i drink water.. After i stop water.. the weight keep going down... does not matter how much carb i load myself with.

Today is the day, and this morning my weight is at SHOCKING 160.2lbs. Tired Shocked not really excited.

Until 2 hr before photo shoot which is now. I am instructed to eat CHOCOLATE

Drink glucose drink (lucozade) and my mood sky rocketed, I feel energized, excited and happy.

I was tired and drained (literally) and probably can not jump at all, but after the chocolate (KitKat) and Lucozade, I am like ready to go jump

lol.

160lbs... this... is insane.
I just which this can transfer to vertical jump after this photo shooting.

I find my life interesting. (probably due to the sugar Crush... {like candy crush})

adarqui · « **Reply #726 on:** July 06, 2016, 01:51:53 am »

lol nice.

how'd the shoot go?

did you hydrate back to your normal weight yet?

pc.

scoobychau · « **Reply #727 on:** July 07, 2016, 01:17:25 am »

a quick sample i got.

pumping and flexing for 3 hrs. with Sugar rush...
I don think the muscle size increased, but losing all those water just show more vein, in some of the photo i see vein in lower abs

after that I went to eat like mad... japanese sashmi, ramen, beef, beer.

i was 160lbs in the morning, and i am 168lbs when i go to sleep
Sleep like a baby... and hard to wake up..... and go back to 165lbs in the morning
Ate some breakfast..

went to work and... went to poo

my god. never seen such big load.
0.5 meter long, Best texture and hardness ever seen...
(it is like the length of my forearm)

I guess.. i will rest for a few days and go back to vertical training.
(i could not wake up to train today... guess my body need some rest after playing water in a roller coaster manner.

adarqui · « **Reply #728 on:** July 07, 2016, 01:34:35 am »

Quote from: scoobychau on July 07, 2016, 01:17:25 am

a quick sample i got.

pumping and flexing for 3 hrs. with Sugar rush...
I don think the muscle size increased, but losing all those water just show more vein, in some of the photo i see vein in lower abs

after that I went to eat like mad... japanese sashmi, ramen, beef, beer.

i was 160lbs in the morning, and i am 168lbs when i go to sleep
Sleep like a baby... and hard to wake up..... and go back to 165lbs in the morning
Ate some breakfast..

went to work and... went to poo

my god. never seen such big load.
0.5 meter long, Best texture and hardness ever seen...
(it is like the length of my forearm)

I guess.. i will rest for a few days and go back to vertical training.
(i could not wake up to train today... guess my body need some rest after playing water in a roller coaster manner.

lmao, epic post.

sick physique pic too man.

rest up, then hit the vert/jumps hard.

scoobychau · « **Reply #729 on:** July 23, 2016, 12:49:50 am »

160723 Busy Busy with work and training continued

Rested for a 3 days or so after those water cut photo shoot.
Resumed training with Olift/squat and upper circuit. Dropped HIIT sprint 100mx10 for a week or so.
Slowly picking up Squating heavy and upper circuit
Resumed HIIT sprint this week along with both Squat and upper circuit.

I am having trouble waking up early at 745 and lift or jump in the morning. Seems like CNS is very sluggish.

For Olift/squating session, squat started after 20 min of olift(as warmup) and usually my knee and muscle is tire and sore even with just the 45lbs plate. Probably because Hang Clean and High pull have much less range of motion on the knee and only require explosive contraction. There for, the first Squat after 20 min of olifting is actually the FIRST lift that require BIG knee bend. So I have to grind pass the few 3 to 4 set of sore squat until i can reach working weight (usually around or little less than 45lbs x3 each side). Struggling to squat, toward 5x5 or just struggling to squat toward 3x45lbs plate toward the end of the 45 min lifting session. (I only have 45 min) The worse part of it is, Usually at around 40 min, OR during my last few set...My squat suddenly felt better. (not sure if it is physiology effect or if my joint/cns finally fired/warmed up). So my best squat is usually my last 2 set... and I have to leave for my next appointment.

For Max effort Jumping, my original plan is to do it twice a week, one at lunch and one one weekend. Recent weather is really crap, constantly at 30C to 33C when sunny, or it just rain. So Jumping at lunch seems impossible when it is 33C outside with extreme sun. So i try my best to jump on Sat morning hoping it will be less hot, and summer sun come out at 645am so 8am is already hot as hell. I did manage to have 1 session of HIIT when it was a bit cloudy, and had a jump session at Saturday morning (which i suffered a little heat stroke). I did manage to jump on Wednesday night a few time (since i quit basketball team practice, and started teaching 4 yrs old bball). The same happened, I warmed up with ankle bounce a back and forth the court along with 10 to 15 tuck jump before actually trying to jump to the rim. I usually feel better and reaching over the rim after 40min or so... this is slow CNS wake up situation is much more obvious if I am jumping in the morning. Seems like the older I got, the harder i can wake up my CNS or warm up. Often, my body can not even take the impact/force during the plant in the first 15 min of my jump session. It is only at later stage I can absorb and jump up better.

I am no where near my previous max, only my finger (whole length) is over the rim now.
No access to low rim for dunk attempt also as it is only available at lunch.

Sleeping has been poor as well. Deep sleep range from 0 to 30 min and if i am lucky i might get close to 1.5 hrs of deep sleep out of a 7 hr sleep cycle.

Side note, Canadian asian dunker hit me up with this found new Trainer/Program, with a bit of new training theory. He brought the program and started it for a week and will give me some feed back later on.
https://www.youtube.com/user/overtimeathletes
This football dude apparently spent 2 yrs to go from 38 to 44 inches. I had not spent much time watching his stuff, but the concept (new to me) seems to be using isometric training as a phase/block to improve strength/power.

I think he calls it Triphasic Phase, where training is split in concentric eccentric and isometric...
I know about concentric/eccentric from as early as Frank Yang video back in the days where he scream up Con/Eccentric during his lift. And I know isometric exercise as static exercise like pushing against a wall or preforming Plank. but I had never applied iso in vertical training.

Something to keep in mind and look into i guess.

So I quitted basketball...but seems like my training is still messed due to the weather. I try to devote all my time for family after work. Training before work and at lunch seems to mess up my work schedule also. (late/tired during office hrs)

At my age...may be i should devote more in my work... and aim excel in workplace instead of trying to slamdunk?

Career / Family / Slamdunk .... coexist? balance? Training = Playing?

Some training log from my endomoto account
Jul 18-24 worked out 6 times M W F U
Jul 11-17 worked out 5 times T R S U
Jul 4-10 worked out 5 times M T S U (photo shoot week)
Jun 27 -3 worked out 8 times M T F S U

scoobychau · « **Reply #730 on:** August 11, 2016, 04:29:10 am »

160811 I am still Training... with That plan in mind

Like i said before, the weather is bad, and it mess up my so call plan.
When it rain, there will be no jump session or HIIT run. And it rain like 3 days a week or more.
And when it is ultra hot at 32C... i struggle to train outdoor.
Lunch upper circuit training remain consistence (since it is not weather related)
The rest of the plan is messed up.

But one thing i am certain is, every week, there is at least 1 of each of the Olift/Squat, Jump Session and Upper circuit.
No matter how shitty the weather or how tired I feel.. I will have at least 3 training sessions per week.

Now looking at my endomoto log.
Jul 25 -31 trained 5 days (3 jump 1 upper 1 squat)
Aug 1- 7 trained 4 days (1 jump lunch 1 hiit 1 upper 2 squat)

The last time i did hiit was on July 20.. and when i did it in Aug 5 (Friday) i feel good and ran fast. BUT it once again completely destroyed my glute. I rested one day and went squat on Sunday. Little did i know the Delay sourness has not appear during my squat. 3 days after my HIIT, 1 day after my squat, all hell break lose, I pretty much break down, Pain moving pain siting my glute just give up.. it is as if i caught a cold.

I spent whole sunday out with my family with my body in complete soreness mode, lucky i took hot bath that night and the day after and recovered..

Now.. as i recall, doing HIIT twice a week and after my body adapted to it, I can continue to train easy... but doing it once every 1 or 2 weeks is a bad idea.... is just asking for the soreness cycle to repeat itself. And as many suggested..... HIIT is not really necessary is it? I myself.. find that HIIT is something new to hit my system... (i had not done it in my 8 yrs of training, and when I did it, It shocked me.) now that i had done if for.. 10+ times, it had not improve my vertical and i guess it keep my looking and feeling fit But .... is it worth it? It is demanding.... to my body.. that is for sure.

Squat...
On low carb diet....I eat half a bowl of rice for dinner usually with lot of vaggie and meat. If there is bread or potato, i eat it too.. but i 1/2 bowl of rice that is certain. My squat is not going up, so is my weight. My weight remain 175lbs + - 2or3 lbs. I work toward squating 3x45 plate for multiple set. (set of 3 to 5 depend on how i feel). As suggested by Bro in this forum... I need to increase my squat... and it has been..1 or 2 months now... and reading my journal here suggested me to stop... low carb diet. NOW.

The canadian asian dunker who i am frd with said than i am not training with a plan... or i am training with mutiple plan combined.
The so call Olift/Squat, Hiit, Upper circuit, max effort jump (AM/PM session) plan is NOT A PLAN... according to him. Not a GOOD plan at least.
He consider me as a gym rat who lift too much...without a purpose.

Mean while he is on that Overtimeathletes Program and with in weeks, he is able to dunk again ( he could not dunk for a while, but he got it back now)
He squat light and never need to get now where near 300lbs.

Now... I am not a beginner... i train for 8 years plus... I should at least know what i am doing...
I am stuck... I need to change... yet, i have to be consistence....

I read what Kingfish said again.. "stop feeling broken", i am failing that... getting old, recovery takes longer, and 7 hrs of sleep is no longer enough for me... i feel it. may be regular hot bath is necessary.

I should start eating rice. load up the carb, monitor my weight, and start lifting heavy.

I WORK HARD.... I am the only person who is lifting very hard and heavy with a painful face/sound at lunch. However during squat day, i am always feeling my leg is sore (even in light load situation). I started to think that using Olifting as warm up may not be a good idea as it does not really warm up my knee joint.... and when i finally got the weight up and start squating.... I am actually not warm up for squat, but warmed up for Olifting only. So i started to mix up olifting and squat even during warm up load.

One more thing, i went to play ball with kids one night 8pm... and jump to the rim 4 times without warm up and able to grab it right away.
Which make me wonder, why the F it took me like 45 min to grab the rim... on a sat morning 8am. (Is two different rim on the same court, so may be there is a high different, but... it is obvious now that... jumping after wake up in the morning is.. not smart/efficient). Will the same applies to HIIT?
Should morning be only spent for endurance/aerobic exercise? What about Explosive Squat in the morning?

Clearly.. i am having random thought... even this journal felt random as i am typing this.

In conclusion:
Start load up the CARB... and go lift heavy!
HIIT HURT, if I can not do it twice a week. Can I manage to do it twice a week?
Morning Jump session take 1 hr to warm up. Try jump in the afternoon instead.

If it rain, Head to the gym!
If it is wet, Head to HIIT Sprint!
If it is Dry, Head to the RIM!
If tired, REST and Stretch!

SLEEP early.

PS. I got myself some knock off TRX along with mutiple short/long rubber band and foam roller... this should got my interest for stretching more at home.. and trying to use those band for WARM up before jump session.
as suggested in this video. https://www.youtube.com/watch?v=Kmu0QnBQX-o

scoobychau · « **Reply #731 on:** August 12, 2016, 01:02:39 am »

this remind me of kingfish.
http://breakingmuscle.com/strength-conditioning/everyday-squatting-for-the-everyday-athlete

scoobychau · « **Reply #732 on:** August 15, 2016, 11:39:46 pm »

Video Log
https://youtu.be/ehfm1CT0AZk
<a href="http://www.youtube.com/watch?v=ehfm1CT0AZk" target="_blank">http://www.youtube.com/watch?v=ehfm1CT0AZk</a>

160816 End to Low Carb, back to normal and hope to increase squat
One of the biggest GYM company closed down, and my gym is starting to get crowed. Sunday Squat rack is constantly being occupied for the pass 2 weeks. So change of plan is needed.

Saturday I started Squat at 8am (where the gym open),
Sunday (10am) session changed to Olifting variation.
Monday
I squatted again on Tuesday. Tested my 1RM = 365lbs at 178lbs body weight. Grinding up

Raining season is still here, so Gym (upper or squat) is the only thing that is consistence and not weather related.
HIIT.... Jump... anything outdoor... will be depend on the weather...

I spent 30 min to watch the video posted by ratpor, and picked up how important it is to GET to Jump position fast, RDL RDL was keep being mentioned.
http://eadseminar3.com/eads-3-video1/

Similar to what the Canadian dunk told me to do, Quick Arm Swing down to the Squat position.
Also similar overtime athletes chris barnard suggested using Elastic Band with Kettle bell swing to speed up the Loading phase.

This give me an idea, If Squat develop strength/power upward, doing Reverse Squat with gravity boot hanging upside down is the opposite.. Can it develop the LOADING strength?

let me ask this question on Raptors post.

adarqui · « **Reply #733 on:** August 16, 2016, 01:22:15 am »

i commented on your youtube video .. but worth commenting here.

One thing I just found interesting is ... i've made similar videos as you (lots of misses/attempts), but with one obvious difference: all of mine were self lobs. So that's kind of an interesting concept.

We both took two different courses with trying to dunk.. I definitely think I gave myself an advantage by utilizing lobs instead of dribble ups, in addition to my advantage in height etc.. I absolutely hate dribble up dunks and that's why you rarely see them in any of my footage. So by me constantly throwing lobs, like you do dribble ups, I think the odds would be with the lobber, given equal volume.

I'd like to eventually see a video like this, but, everything a self lob.. one day please do it

Consider it a request. I don't remember you ever making a lob video like that, if not I apologize.

It would be interesting to compare those videos.. I imagine in the lob video, you'd be jumping higher on average, and if you start getting into a groove with your lob, you would probably have some nasty hard throw down misses (and maybe a make).

pc!

scoobychau · « **Reply #734 on:** August 16, 2016, 02:32:38 am »

This is indeed not a request by adarq, this is like a Lesson given by Adaraq!

On the other hand, that other lesson give by 44 year old dunker Andy Nicholson about rope jumping was also missed...

This is indeed..... Important lesson/tips.... which i neglected...

I will do This! Thanks for the suggestion!

Adarq.org

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Author Topic: Scooby 2011 Journal (Read 556052 times)

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