Author Topic: Scooby 2011 Journal (Read 556270 times)

scoobychau · « **Reply #780 on:** March 31, 2017, 06:12:09 am »

170331 Friday, Quarter Squat testing again

Did 415 quarter squat 5x5 today, I am feeling better with the belt on. But still, I worry about my knee as working out from rack and back to rack some time cause some light pain in the knee area.

The extra rep/set/speed might be more taxing then doing 1RM in a control manner.

Anyway, I am starting to enjoy this quarter squat, I am getting more explosive (short distance but more explosive) with more reps. Some time.. when i lost focus and not being as TIGHT as I should, the quarter squat is less explosive.

As for Jump, those 60 min jump session, with 5 x stand stil, 5 x 1 steps, 5 x two or full appraoch, is kind of taxing to my BONE.
is a new kind of Sore feeling as it is more toward the BONE then muscle. The feeling kind of remind me of that pain we got when we are young and still growing. ( the Bone growing pain in teen age)

This is new to me... and i consider it is something good.

so 1 week past after Russian. And... i feel like.. i am moving fwd in my training.

stay positive. There is Rain today... so no jump today. ( I jumped 3 days this weeks.)

scoobychau · « **Reply #781 on:** April 18, 2017, 12:34:14 am »

170414 Easter Holiday Day 1 MISSION 2 of 2017 Completed!!
Video:
https://www.facebook.com/kobechau26/videos/10158437043120231/

AGC · « **Reply #782 on:** April 18, 2017, 03:53:19 am »

Quote from: scoobychau on April 18, 2017, 12:34:14 am

170414 Easter Holiday Day 1 MISSION 2 of 2017 Completed!!
Video:
https://www.facebook.com/kobechau26/videos/10158437043120231/

Vid is private for me.

scoobychau · « **Reply #783 on:** April 18, 2017, 08:40:13 pm »

Link fix
https://youtu.be/2Mvyz2hu96Y

AGC · « **Reply #784 on:** April 18, 2017, 10:01:08 pm »

Quote from: scoobychau on April 18, 2017, 08:40:13 pm

Link fix
https://youtu.be/2Mvyz2hu96Y

How high is 'rim 2'?

scoobychau · « **Reply #785 on:** April 20, 2017, 02:24:17 am »

Quote from: acole14 on April 18, 2017, 10:01:08 pm

Quote from: scoobychau on April 18, 2017, 08:40:13 pm
Link fix
https://youtu.be/2Mvyz2hu96Y

How high is 'rim 2'?

2.922m (offical rim is 3.04 M)
which is 12cm from offical height..
:"(

scoobychau · « **Reply #786 on:** April 21, 2017, 11:24:57 pm »

170422 Knee alert (right knee)

being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.

However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right. I have trouble walking down stair, or standing from sitting down with force on my right.

I started to foam roll right away, but pain still exist. Being real caution now.

I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.

AGC · « **Reply #787 on:** April 22, 2017, 06:38:18 am »

Quote from: scoobychau on April 21, 2017, 11:24:57 pm

170422 Knee alert (right knee)

being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.

However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right. I have trouble walking down stair, or standing from sitting down with force on my right.

I started to foam roll right away, but pain still exist. Being real caution now.

I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.

Are you sure that rim isn't a bit higher? Must be the angle.

It sounds like chondromalacia patellae, I had that last year for a bit. If that's what it is, it's a simple overuse injury and you just need to manage the load of jumps. Foam rolling isn't going to do much but heat packs will increase the blood flow and make the cartilage heal faster. It does heal pretty well. Do you have to jump on concrete all the time?

scoobychau · « **Reply #788 on:** April 24, 2017, 05:39:57 am »

Thanks Acole14,
I rested up a bit, skipping quarter squat day, and only preformed 2 jump session last week. And it is monday today, I skipped my Squat again... and head to my lunch jump session.

My right knee still have issue, the dull sore pain is still there. and it is affecting me, I can not jump Freely with 100%...
Stretching, and foam rolling does not help.. this is confirmed. I am going to take out the old philips infrared therapy lamp... and see if that can help.

I had not have any knee injury for loooong time.. consider myself lucky.. i am eating gluosamine everytime i experienced any sort of pain... but this time it seems to be not enough.

The concrete out floor court is what i have easy access to... everyday...
indoor court is.. luxurious in my city... and grass land is not easy to find too.

Quote from: acole14 on April 22, 2017, 06:38:18 am

Quote from: scoobychau on April 21, 2017, 11:24:57 pm
170422 Knee alert (right knee)

being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.

However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right. I have trouble walking down stair, or standing from sitting down with force on my right.

I started to foam roll right away, but pain still exist. Being real caution now.

I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.

Are you sure that rim isn't a bit higher? Must be the angle.

It sounds like chondromalacia patellae, I had that last year for a bit. If that's what it is, it's a simple overuse injury and you just need to manage the load of jumps. Foam rolling isn't going to do much but heat packs will increase the blood flow and make the cartilage heal faster. It does heal pretty well. Do you have to jump on concrete all the time?

AGC · « **Reply #789 on:** April 24, 2017, 09:37:09 am »

Quote from: scoobychau on April 24, 2017, 05:39:57 am

Thanks Acole14,
I rested up a bit, skipping quarter squat day, and only preformed 2 jump session last week. And it is monday today, I skipped my Squat again... and head to my lunch jump session.

My right knee still have issue, the dull sore pain is still there. and it is affecting me, I can not jump Freely with 100%...
Stretching, and foam rolling does not help.. this is confirmed. I am going to take out the old philips infrared therapy lamp... and see if that can help.

I had not have any knee injury for loooong time.. consider myself lucky.. i am eating gluosamine everytime i experienced any sort of pain... but this time it seems to be not enough.

The concrete out floor court is what i have easy access to... everyday...
indoor court is.. luxurious in my city... and grass land is not easy to find too.

Yeah I'm the same, hard to get good court access when you need it. General stretching/foam rolling is not helpful for this injury, but I found this one was very helpful as the strain can come from knee/hip misalignment when you jump:

<a href="http://www.youtube.com/watch?v=GYOGKlr505U" target="_blank">http://www.youtube.com/watch?v=GYOGKlr505U</a>

It might help. Ice packs followed by heat packs is good for healing. Infrared......probably does nothing tbh.

scoobychau · « **Reply #790 on:** April 29, 2017, 10:51:03 pm »

170429 Back to the gym and knee is magically fixed
Some one is using the squat rack so no heavy qtr squat today. Instead i shared the rack and preformed deadlift, stiff leg dradlift and a few high pull.

Nothing heavy, it was like 2 45lbs plate on each side only.
I also did some circuit upper training (without shoulders work)

The next morning, body is sore as expected. Hamstring is slightly sore too.

BUT!!! Knee pain disappear... Whats on earth is going on!!!!

Cant complain. Got to jump hard. Stage 3 of russian will be here in a week or so.

LBSS · « **Reply #791 on:** May 01, 2017, 05:30:38 am »

that's great but be careful with it. underlying cause of pain probably not gone.

scoobychau · « **Reply #792 on:** May 02, 2017, 10:45:01 pm »

170502 Keen pain is back. Jump with caution
Landed a few dunk with my Belgium frd on May 1st (mot yet edited the video).
Head out to jump on May 2nd again.
I can not lie, April is a weak month... I did not train as hard as I should. My knee is also acting up as well.

Phase 3 with the Russian squat is just around the corner. I need to get better with jumping technique.

P.s. first time editing a video with android phone with this much function.

Video log:
<a href="http://www.youtube.com/watch?v=hb14HiJJuBY" target="_blank">http://www.youtube.com/watch?v=hb14HiJJuBY</a>

scoobychau · « **Reply #793 on:** May 08, 2017, 03:52:08 am »

170508 Visiting Russian Squat for the 3rd time this year

I set the 1 Rep Max at 425 lbs. And today is my First day of week 6.
Warming up good, and started to do 6x2 of 340lbs.
And Bang, i am already Slowing down on the 2nd rep. W T F is going on.
Set 2, still slow down on the 2nd rep. and same go for 3rd and 4th.

I am Farked. Week 1 to 3 is suppose to be Pcs of Cake with just Volume work...

Is it because my current 1RM is not 425lbs (which is the last record for 2nd Russian Visit)...
I don't know... I continue to do my thing and march on...

and luckily at the last set, I go down with a slightly faster speed with control and lifted it up good for both reps.

My knee is still sore, from jumping. and it sure does affect my squat...
I am not resting my knee enough... and the Infra heat light is not doing wonder.

For lunch, I went for a dunk/jump session at rim 2, with out knee wrap (forgot to bring it with me)
and after 40 min of self lobing, i finally landed 1 dunk. ( i rest 1 min per jump).
I think with in that 1 hrs session, i did about 30 jumps at the rim.

I should have ice my knee right after i got back to the office, but i have a pile of work to do and did not have time to do that.

need to pamper my knee... otherwise. i am coming to the end of my journey soon.

<a href="http://www.youtube.com/watch?v=f_qKZq9Qr4Y" target="_blank">http://www.youtube.com/watch?v=f_qKZq9Qr4Y</a>

scoobychau · « **Reply #794 on:** May 17, 2017, 03:05:11 am »

170517 Finally I failed in the Russian Squat Program

Looking at my history with the Russian, I squatted 385 3x3 and nailed a PR at 425lbs with 405lbs being a stable squat.

Recently, my knee is giving me constant nagging dull pain... make my squat feeling sore even at the warm up with just the bar toward working set....

I still manage to do 340lbs 6x2 and 6x3... but today is W2 D1 requesting 6X4.

ANd on my FIRST set, I failed at rep 2.

The end.

I dont know if it is because of the pressure from work, or that less then perfect sleep that i am having... or because I am jumping too much with the patella watever Knee issue.

I am thinking, may be i should Reduce my Russian Squat 1rm stat, ( i obviously can no longer squat 425l;bs 1rm now)
or may be i should just GIVE UP round 3 of Russian Squat program, and try to replace it with Deadlift. (as it is less demanding on my knee)

I still went for a Lunch Jump session at Rim 2 today, and sadly i could not make ANY dunk. A few close one, but ... zip, nill, zero....completed dunk.

I use to think i can Master rim 2.. before i start Russian.. (fail)
I use to think that during the first 3 week of Russian, i can still make time for jump/dunk training (true, but now.. my knee is not going well)

may be... i should STOP all KNEE activated exercise.... ie, jump and squat.

Replace it with. Deadlift, Jogging, upperbody circuit....

I dont know... feeling moody.. recently....

weak mind, indeed.

A video from last week, when I was struggling with 6x2 340lbs
<a href="http://www.youtube.com/watch?v=QHbpFtMbjvI" target="_blank">http://www.youtube.com/watch?v=QHbpFtMbjvI</a>

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Author Topic: Scooby 2011 Journal (Read 556270 times)

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