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Damn Vag. You weren't lieing when you said you were gonna go on a bit of a bulking cycle.    200 lbs ain't playing around. lol 

Good to see things working out well for you. Keep it up! 

Chart of my bulking/strength training progress this spring.

Was 12 weeks : 5  - 1 unload - 2 - 1 REA - 2

Listed : MAX SQUAT , MAX BSS , BODYWEIGHT and SQUAT MAX / BODYWEIGHT.

Maxes are projected 1RM from calculators based on load/reps i was doing.


edit: http://dl.dropbox.com/u/314805/DUNK%20PICS/2010_06_strength_training_progress.jpg

4 June 2010

Weight@session : 203 , hilarious , stuffed with food & water though...

- "7 Days Vertical Jump Cure" routine without the glute excercises , glutes are allready dead from yesterday's BSS.
- My usual lower body stretch routine

you should try out for SUMO !

you should try out for SUMO !

Thats not a bad idea at all , ill save that for when i quit vert training , in about 10 years!     

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5 June 2010

Body measurements
After 2 3-week strength blocks ( strength-strength-explosive )

Comparison with last measurements after ending previous bulking cycle ,  May 10.

Weight ( in the morning ) :  ~198 , ( +10lbs )
Waist ( navel level , loose) : ~36,6'' , ( +1,35'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,2'' , ( +0,4'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( +0,85'' )
Biceps ( flexed ) : ~15,75'' , ( +0,25'' )
Calves : 15,15'' , ( +0,5'' )

Bodyfat estimation (online calculator) : ~18,5% ( +1,2% )
Bodyfat estimation (BF measuring scale) : ~17,5% ( +1,5% )

Green/Red = comparison with previous measurements , green = positive , red = negative

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- DOMS : glutes VERY sore, hamstrings & calves quite sore , quads just a little. SQUATS : youre doing them right!

"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine
- Palming the ball : 3x60 sec each hand , 20 sec hand extended forward - 20 sec hand down - 20 sec hand extended to the side.

Quiz of the day : why on earth would i be doing ISO ball palming?    

for some dunks?

x2

Quote from: zginphil on June 05, 2010, 08:09:16 am

for some dunks?

x2

LOL , x3

specifically, some tomahawks?

nahhhh , havent dunked for over a month , ill just try some basic stuff on 9'10''...

sick graphs man

thanx man!

6 June 2010

Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim

-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.


1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33''
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO        
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
I was so pissed that i waited in my car for the storm to end and kept jumping on the wet court and i was still geting 32+ in all jumps.

wow! 1-step lead 32.5, possible 33 = no joke.

 

Thanks man , but watching the video i saw i took 2 steps , DUH! 
1-step was 32'' , which is still very impressive for me.