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120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4

Squat
45lbs......1x8
135lbs.....1x8

Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3

Jump Squat
135lbs 1x8


Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.

Have you ever did hip thrusts, Scooby?

How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?

120918 Revisit Depth drop and Depth jump after boing

Proven Fact:
Preform Depth Jump from different height to determine optimum box height, should be jumping from a box where max vert is achieved.

Scoobychau actual fact:
Scoobychau max vertical jump come from a running into a hop approach, with relative long ground contact time and excessive knee bend.  So during his depthjump box test, he did jump higher form a box, but the height remain constant for a series of box height.  And he was suggested to do it from the higher box as long as max vert is achieved.

Revisiting Depth jump/drop:
Box is likely too high.  My max vert come from long ground contact time and knee bend... this might be similar to a daily baller who achieved good Shooting % with bad form.  So he is hitting all the shot due to repetitive training but due to wrong form, there could be limitation.  Much like my jump...

Adjustment - Lower Box:
Depth Drop should be focusing on Glute shock stimulatoin, with less knee bend and more glute flex...
Depth Jump should be Quick Re-bounce off the ground, with focus on glute power, calf power, and quad (i am using 90% quad already).



120917 Depth Drop Jump Squat
Depth Drop (@24") & Depth Jump (@20") Alternation
5x4 of drop and 6x4 jump
in my last set of drop, I really focus on sitting back with less knee bend and felt much more on the glute ( i need to keep this in mind)
during my jump, I have to really focus in flexing my glude and calf, with max height and short contact time, otherwise i am just jumping with my quad...  (must keep this in mind in every rep from now on)

Squat and Calf raise alternation (calf on machine)
I never do my calf... so from now on, I will focus in it also.
S 45lbs.....1x8,
C 132lbs...1x12
S 135lbs...1x8,
C 145lbs...1x12
S 155lbs...1x8 Paused Squat,
C 159lbs...1x12
S 205lbs...2x5 Paused Squat,
C 172lbs...1x12
S 225lbs...1x5 Explosive Squat,
C 199lbs...1x12
S 247lbs...1x5,
C 212lbs...1x12
S 317lbs...1x1,
C 227lbs...1x12

Thinking about doing max effort approach jump practice tomorrow lunch... hope it will not over train...

Have you ever did hip thrusts, Scooby?

How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?

Hi Rap, I did body weight single leg hip thrust during boing vert... did it for a few weeks, thats about it.  I had not done any deadlift for over a year...  and even if i do dead lift, i rarely do Romanian or stiff leg style.. so I don know my current state any more.  When i try to do stiff leg or Roman style, I always feel like my Hamstring tendon is too tight or something...

your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight

Thanks for visiting Kingfish, when u say 40 reps with working weight, u mean working toward the working weight right?  like yesterday, i squat from just the bar to 317 lbs with and did 7 set with a total of 40 rep (coincident), is that what you mean? or you mean i should i should be squatting HEAVY @ 40 reps

So you acknowledge the fact that you might have tight hamstrings and that you might have weak hamstrings?

Not sure if my hamstring is week, I guess I would need to use a leg curl machine to find that out eh?
As for hamstring tendon being tight, I can touch my toe no problem...

So may be that's says my ham is weak?

I finally felt my calf being a little sore after 24 hrs...
Dam slow metabolism.

120918 Approach jump practice, Upperbody circuit 3 round trip
Lunch:
Weather is getting better, less heat.
Lunch went to jump for the rim...I tested few jump approach
- Scooby approach - hop drop into a jump with arm wing, seems to have long contact time and max result...
- Boing Approach - Low center of gravity, with body leaning forward during run, seem to have less hop drop feeling since I am low to begin with
- VertFreak approach (described in utube )- Chest up, quick 2 steps with arm swing.

Took 3 video...seems almost the same... buy for sure felt different, honestly, i had not master any of this style...(not to mention they might be the same to begin with...)

Night:
Less than 30 min Upperbody circuit training, head home early to play with baby..
Baby start from learn to flip around, to crawling, to walking...
Scooby start vertical had not increased..(it seems to decreased by half a inch also...), i was 2-3 inch away from dunk in April....


3:30am at night:
Slept at 12:30 and I woke up at night and have problem getting back to sleep Don't know what happen, my calf muscle is really sore, rub some sport cream on it... and view some video on utube... Dunkfater, Teedub...Jokebox(or something like that).  Notice all their run up is super fast and smooth.  The last 2 step is fast I know, but I had just notice, not just the 2 steps, the arm swing the body, everything happen in the last 2 step is fast (Not just the leg/foot).  This remind me of that Canada Chinese dunker visit with me early march.  He do is a fast smooth jumper...  I am much slower...during the run up toward the jump...  May be this is the key? This should be the key!  How to get fast?  The only exercise came to my mind is the Fall in to 2 step approach foot work exercise.  But it did not involve any arm swing....

What I'm saying is that you should identify which muscles are lacking in your body and what flexibility issues you have, all while trying to increase your relative strength.

I should get back to deadlifting also...may be i look up how to setup a routine since squat and dead are too related...  
As for weakness, my leg is strong... relatively strong i mean... not strong enough to do 2.0-2.5 BW squat...and i know my calf is weak... that's about the only thing i know..  may be the rate of force, speed in a jump is what holding me back...
Do u happen to have any suggestion to enhance that ability?

P.S. Low Carb Food is working... I am now at 181lbs, was at 179lbs in the morning!!!
WAIT a MIN! at 179x2 = 358 and I can grind up a 356lbs squat!!!  2BW! CLOSE ENOUGH!

120920 3 round quick circuit training
have enough sleep feel much better.. I try to sleep at mid night for a few days, although my body wake me up at 6-7am due to body got use to less sleep.. i still felt much better.

3 round of upper body routine with the additional circuit of:
Upper ab sit up 3x20
Lower ab leg raise 3x10
Back raise 3x10

Sleep at 3am today.. but for good reason.
Sleeping Dogs game is completed, Professional exam notified me for exam in 3 month range.  If i can game till 2 am at night, the least i can do is study till 2 am at night (if not more).

Train hard, Play hard, Work hard....
and get smarter with time management.... 

Actually... I mean not too sure while i need to to so much reps/set.  I read from somewhere that we should train for low rep, heavy weight and strive for explosive power...  I suppose I am suppose to do this 40 reps with explosive power...
Could doing 40 reps of this weight could help me strive for heavier 1rm? Probably...

Definitely, if your legs don't get bigger and stronger after doing 8x5@300lbs then you're not human.