Saturday 31st May - Micro Cycle 8 - Week 6 - Day 2
Bodyweight = 85.9kg 189lbs in partial winter clothing
A little heavier this week. Maybe regaining some diet lost muscle mass from the squatting and stuff.
went to the schoolyard court with a 9'6" backboard and 10'2" rim on one side, and 9'8" backboard and 10'4" on the other - played on the lower side
Pretty dusty and dirty compared to the last time I was here, when I was over 200lbs, so couldn't really do running jumps at max speed.
Didn't feel the best, but not too bad.
After I got back home I remeasured my standing reach - facing a wall with body against it, and then reach up and stretching out my right hand as hard as I can - I got a standing reach of 7'3" and 7'4" in Nike Free 7.0 Trainer version... My reach has improved by 2 inches from the foam rolling and self myofascial massage!
That's good and bad - good in that I only need to jump 32 inches to touch a rim, bad in that my VJ today is now lower than it used to be since I can reach higher..
Outdoor Schoolyard BBall court - 9'6" backboard, 10'2" rim - Nike Free 7.0 Trainer
1 hour 20 mins total
1) did some dribbling, shooting and some low intensity moves for about 30 mins.
2) did max effort jumps of all types for another 40 mins, resting about a 30secs to a min between jumps
was able to match my highest vertical jump touch here, but I'm 10+lbs lighter now and my reach is better... so I'm worse off. Off course like always I always jump like crap on my "heavy" training week.
Running jump and one step jump both an inch down from bests here. Dusty court didn't allow for fast approach speeds, but I didn't end up jumping any higher off a run vs with 3 steps.
So with my new higher reach my vertical jump was pretty low by my standards today.
On a standing vertical jump, I could get the base of my fingers over the bottom of the 9.5 feet backboard, so I touched 9'9+"
With my 7'4" reach that comes to a 29.5 inch vertical jump
hope for better next week as I always tend to jump better on the lighter training week.
Also landed very deep, almost to parallel in a lot of my jumps, flat footed and sitting pretty far back - very strange, that's something I never did before. The last time I was on this court back in my fatter days I always landed on the balls of my feet with hardly any bed in my legs. Must be all the squatting doing this...but I do feel strong and stable and can freeze the position.
Although back then my jumpers knee was pretty bad, so tended to avoid landing deep...
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I had a predicted max of 335lbs on full oly squats last workout based on my 255x8 in a controlled style.
Using my VJ formula - 335 x 0.43 = 144lb high catch power snatch
144 divided by my 191lb bodyweight (estimated with shoes on) = 0.75
0.75 x 39 inches (distance from my hip crease to catch position in a high catch power snatch) = 29.4 inches
So a 29.4 inch predicted vertical jump base on my full oly squat - pretty darn close
Just need to keep upping my full oly squat and things will fall into place.
If get my squat back up to where it used to be at 385lbs, that would be a 34 inch VJ today. Enough to grab rim standing.
455lb full squat = 40 inch VJ with my current bodyweight. Wrist to rim.
My goal is 44 inches, as that will allow me to just dunk a BBall 2 handed standing under the rim, but 46 inches will really allow me to flush it down with force anytime, and get head close to the rim off a run, 50 inches!
455lb squat at a lean 165lb bodyweight would do it nicely...365x8 here I come.... although technically 365x8 would equal a 475lb squat for me....
It almost works out to be 1 inch gain on my vertical jump, for every 12lbs I gain on my full oly squat if my bodyweight stays constant....
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