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Author Topic: Scooby 2011 Journal  (Read 555721 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #255 on: September 24, 2012, 04:43:21 am »
0
By the way - take it easy on those depth drops/depth jumps before squatting. You don't want high volumes of them, especially high depth drops which have an inhibatory effect on the CNS after you do them.

Basically if you go with something like 3x5 low to medium box depth jumps you should be fine before squatting.

I personally go with 2-3x5 low box depth jumps (usually for short ground contacts) and then do something like 2x5 jump squats with a reset in between each rep (so no rhythmical), and then go on with my squat routine.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

scoobychau

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Re: Scooby 2011 Journal
« Reply #256 on: September 25, 2012, 05:54:18 am »
0
120924 Squat in a Hurry before birthday dinner gathering
Depth Drop and Jump Alternation
Drop 26"  1x4
Jump 22" 1x4
Drop 30"  3x4
Jump 26" 3x4

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

Dinner with Rep eye steak and small piece of grilled salmon with small baked potato and lobster creamy soup... feel fat.

120925 Lunch Jump Patrice
Vertical show No improvement... probably still tire from yesterday..
Jump and shoot ball.... eat McDonald grilled chicken salad.
Afternoon snack... half cup of McDonald sundae.. fatty...
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #257 on: September 25, 2012, 10:05:46 pm »
0
120925 Upper body with extra
Three round of upperbody circuit.
Added:
- medicine-ball throw sit-up
- Calf Raise on machine.

Calf is not in pain any more.. i should do more of calf to make it stronger!

My vert had not increase in 4 months. infact it kind of decreased by a inch.... :uhhhfacepalm:
« Last Edit: September 25, 2012, 10:38:02 pm by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

D4

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Re: Scooby 2011 Journal
« Reply #258 on: September 26, 2012, 03:40:59 am »
0
Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

And also,

Squat
45lbs.....1x5
135lbs.....1x5
175lbs.....1x5
225lbs.....1x5
269lbs.....1x4
295lbs.....1x3
317lbs.....1x3
352lbs.....1x1/5 (failed 2nd rep)

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  And get to that weight with the least possible amount of fatigue/ best possible warm up.  This isn't that tricky...  Get enough reps and sets to get a good warm up, but not too much volume to fatigue you during your working sets.

Just my 2cents on what might be more effective.
« Last Edit: September 26, 2012, 03:42:50 am by D4 »
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

scoobychau

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Re: Scooby 2011 Journal
« Reply #259 on: September 26, 2012, 04:09:37 am »
+1
120926 Nice Weather Lunch Jump Session
Found out my best jump come from a 3 step approach.  First a right step, then quick a LR planted jump.

Doesn't matter how fast or how many step my run up come from... the height is more or less the same.  but the 3 step approch get the most height...
I now wonder if i should just keep on practicing the 3 step approach and hope to gain more height... there were a few attempt where I am able to reach my max vert which I got back in April 2012...


Quote from: D4 on September 26, 2012, 03:40:59 am
 At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

In my opinion, you can set up a much better routine than that.  You're adding weight in your warm up sets by too small increments.  Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.  


My squat warm-up style was what I lernt from my previous powerlifting local team.  I am not sure if it is the best method, but that is how they train us.
I thought increase each set by 40lbs is quite a bit already.  But I understand what u mean, Kingfish was trying to tell me the similar thing. Work up to working set and Smash it with 40 reps...

I guess some day I should do high rep routine, and some day i should to 1rm attempt.  Thanks for your comment D4.
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

AGC

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Re: Scooby 2011 Journal
« Reply #260 on: September 26, 2012, 05:42:05 am »
0
Quote from: D4 on September 26, 2012, 03:40:59 am
Are you even testing your vert properly?  You're always having jump sessions like 1 day after heavy squatting.  You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you.  At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.  

THEN you can see if you really didn't gain any inches or not.  I think part of the problem is you always set deadlines for yourself to dunk.  While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.

Good advice D4. In fact, it sounds pretty familiar...

Quote from: acole14
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.

which is generally followed by something like:

Quote from: scoobychau
I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning  (which might be a reason why I am Boinging now)

 :huh:  :uhhhfacepalm:
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scoobychau

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Re: Scooby 2011 Journal
« Reply #261 on: October 03, 2012, 02:40:33 am »
0
120927 Work out log lost

4 days holiday, zero exercise, ate too many food.... weight go from 178.8 to 182lbs

121003 First Jump after long rest
Took many afternoon nap over the holiday, but sleep at 3am on the last day due to too much napping.
Vert Jump practice at lunch. First 10-15 Jump are pretty crappy, Barely tapping rim.
Later I ump again, but i try to relax myself before run up.   My so call relax, consist of leaving my arm free hanging, at the same time swinging my head left and right, kind of like those voodoo dance ... in an empty court...relaxing my shoulder and neck and back

after I did that Voodoo dace... my approach and jump got much better, slightly better recent months...

I guess i need to learn how to relax during an approach and suddenly tense up everything for the lift off...

121003 After office Squat
Depth Drop & Jump Alternate
Drop 26" 1x4 , 30" 2x4
Jump 26" 4x4

Calf
212 1x10
227 1x8
240 1x8
254 1x8

Squat
89lbs 1x5
135lbs  1x5
179lbs 1x5
225lbs 1x5
269lbs 1x3
337lbs 1x3
361lbs failed 2xBW missed
« Last Edit: October 08, 2012, 11:27:39 pm by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #262 on: October 08, 2012, 11:21:17 pm »
0
121009 Back from long break.
Long weekend holiday and almost took the Whole week off from training
I could not remember the last time i attempt some serious training.. it might be a week and half ago...

So... i think I had rest enough for the pass 7 days or more... but quality of sleep is some up and down.

Will go to practice jumping at lunch today.

Jump Practice at lunch:
Stand still leap, and 3 step approach - 1x4 (may be due to good rest, seems to got higher)
w/ red resistance cable - 1x4 (still manage to tip the rim)
w/ blue resistance  cable - 1x4 (a little harder... )
w/ 2 blue resistance cable - 1x4 (2 inch below the rim)
w/ red resistance cable - 1x4 (feel much easier)
no cable - feel light, got higher, reach max vert similar to 4 months ago...

Initial Test ok, lets hope it will work,  I will preform jump training every 2nd day now...
« Last Edit: October 10, 2012, 01:32:36 am by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #263 on: October 12, 2012, 04:36:21 am »
-2
121010 Rush to Squat

After Office Strength Training:
OT at work, rush to gym to squat for 30 min.
Body Weight at 175lbs
Squat:
115lbs 1x4
159lbs 1x4
205lbs 1x4
249lbs 1x4
275lbs 1x4
295lbs 1x3
319lbs 1x3 Felt easy
345lbs 1x2 Felt hard (1.97 BW)
365lbs Failed (2.08 BW)

121011 Portable Jumper seems to function
Lunch Jump Pratice with Cable:
No cable: 1 x 4
Red cable: 1 x 4
Blue cable: 1 x 4
2 Blue cable: 2 x 4
Blue cable: 1 x 4
Red cable : 1 x 4
No cable: 1 x 4

Felt much more powerful after removing all the cable, person feel lighter and more agile. May be this is just a fake feeling.
One of the jump as captured below


After Office Upper body strength conditioning:
3 round trips of the regular circuit routine.

Night Basketball Team training 8:30-10:30:
The team hired a coach who happens to be assistance coach in NCAA and Taiwan SBL.  I learn quite a bit today.
The lateral footwork with cross step exercise he suggested remind me of those highlight when defender try to catch-up dribbler blow-by.
Downside of this team training is it end at nearly 11pm, by the time I got home is already 12ish.  shower and etc end up sleeping at 1am.
And because body is exhausted (I am not in shape for basketball), i can't sleep well.  Dreamy and sore feeling throughout the night and wake up at 6:30 rolling around in bed half as sleep till 7:45.
« Last Edit: October 12, 2012, 05:19:48 am by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Kingfish

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Re: Scooby 2011 Journal
« Reply #264 on: October 12, 2012, 06:27:22 am »
+2
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

AGC

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Re: Scooby 2011 Journal
« Reply #265 on: October 12, 2012, 07:19:51 am »
0
Quote from: Kingfish on October 12, 2012, 06:27:22 am
i'd take that jumping cable and strangle you with it...

what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum.  not 1 day. i did it for 14 months. catch up buddy.

I'm surprised he lasted that long.
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scoobychau

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Re: Scooby 2011 Journal
« Reply #266 on: October 22, 2012, 04:41:50 am »
0
121021 Hong Kong Challenge Completed

So I spent 5 days last week representing my company to compete in this Extreme Outbound Brain Test game.
Very demanding in both physically and mentally. Every day requires about 3-5 hours of running around in urban or mountain area.
And because I am the team captain, I need to attend 2 hours or so briefing session daily.  The food is good, buffet breakfast and Dinner daily.

Not much time is available for sleeping and every game require a lot of brain juice for strategy planning with limited time, and physically endurance come next.  In my team, there are pal from India, China, and a few local dude. 

At the end we come 4th from the last spot out of 22 teams, I am a bit disappointed. However I had learnt quite a bit, and as a team captain/leader, this experience truly can give me confident in my future development. 

Ok, so that is done deal.  Probably due to those good hotel buffet, my weight is still around 180lbs ( the lowest was 176 before the event).  But when I look at my Leg, my quad and calf are so much more defined from before, or may be it is just because of the darker color skin tone due to hiking all day long under the sun.

2 more missions in life coming up: 
- Nov 10th, suppose to be Dunk dead line for my little girl birthday.  (Self Goal in life)
- Within this 3 weeks, Engineer EXAM. (Main Goal for me and my family)

I think clearly, the engineer exam should be more important then slam-dunk...
I have 2 more weeks of holiday...
(I might not be going back to the gym or the court during this time.... but I must not waste any time during this important moment in my life.)

Seriously, I can not waste anymore time. This holiday is not meant for relaxing.
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #267 on: November 07, 2012, 02:42:36 am »
-2
121022 Back to Gym During Holiday
Quick Squat
115lbs 1x8
155lbs 1x3
205lbs 1x3
245lbs 1x4
289lbs 1x3
309lbs 1x3
345lbs 1x1
355lbs 1x1
365lbs Failed

121026 Back to Gym During Holiday again
Front Squat
45lbs 2x8

Depth Drop at 30 inchs
4x4

Squat
135lbs 1x6
205lbs 1x5
249lbs 1x5
+2 bend 1x5
+3 bend 1x5
291lbs 1x3
321lbs 1x2
339lbs 1x1
359lbs 1x1
375lbs Failed
225lbs 1x8, 1x5

Logged
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #268 on: November 07, 2012, 02:54:55 am »
-2
120105 Back to work and Gym
Depth Drop alternate with Squat
Depth Drop:
30" 4x4
Squat:
115lbs 1x4
135lbs 1x4
157lbs 1x4
271lbs 1x4
320lbs 1x3 (3rd round lean foward)
332lbs 1x2
385lbs  Failed 2.14BW

120106 Upper Body
3 Round trip circuit, with Lower ab, Upper ab and reverse situp
Logged
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

D4

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Re: Scooby 2011 Journal
« Reply #269 on: November 07, 2012, 04:00:04 pm »
0
Stop trying to 1rep max out every squat session...  You fail 365, so next session you go for 375?  You fail that and next session you go for 385?  wtf.
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"
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