nice hops man, all that hard worked paid off !
Height: 6’2"
Weight: 220
Vertical: 33"
Power Clean: 255
Power Squat: 395ish
Full Squat: 350ish
nice front squat!! do you use a full catch on your pc. if not you should as your front squat shows you can handle much more for the powerclean. nice numbers and keep it up!
AC
Thanks my full squat is my ATG back squat so I really don’t front squat that much…I wish I could though but my front squat just feels awkward because my back hurts i think it’s my weak spinal erectors…Learning how to fall into a front squat is hard as It sucks though i really can’t do much lower body work because I strained my right hamstring again and i have to report to pre-season football camp August 13th and i really want to impress during my freshman year…
Hey ACBarch,
I was wondering if you got any clips of your vertical or broad jumps. I know you have pictures of them on here, but I would really like to see some videos. I mean I’ve seen a lot of athletes test but the best I’ve seen for either were right around my pr’s, I’d really appreciate it if you could upload some vid’s so that my jaw can drop when I watch it over and over. BTW do you do any box jumps? I’d imagine you could do around 5’ standing.
[QUOTE=ACBarchJr]nice front squat!! do you use a full catch on your pc. if not you should as your front squat shows you can handle much more for the powerclean. nice numbers and keep it up!
AC[/QUOT
if you use a full squat catch, then, by definition, it’s no more a power clean, but a squat clean, or simply clean
Most recent video of hops:
Some makes, then some misses…and then some little bastard from a summer camp or something who happened to choose the hoop in front of my camera when there were two other empty courts. lol.
http://media.putfile.com/fightingharrrderrr
My #s are on page 2 of this thread.
AC,
Those are some awesome numbers, keep up the hard work. I was wondering on your max effort day, do you always do wide box sqauts, or do you change it up some? I will do wide box squats for a 3-4 weeks(working up to a max set of 3 reps), then switch to narrower stance full squats for a few weeks. On my dynamic day, I always do wide box squats. I just got my bands in the mail, so I’m going to incorporate them next week.
thanks man. as far as stances are concerned i always switch them after every 3-4 week cycle. for the dynamic i do the same thing, but on those i will try to go a little wider than i would do on the max effort days. bands, bars, chains, stances, box heights are all subtle ways of changing things up a bit. what are your numbers like??
keep working hard.
AC
ahhhhhhhhh thanks, lol, that really helped.
i wish that i did have some vids, but i dont have a vid camera. even my digital camera was stolen recently so i cant even take pics anymore :mad: but i would really like to get some vids while i can still jump, lol. and several people have asked for pics or vids of my lifts but my gym doesnt allow this and my friends cameras have been taken away several times. the highest box jumps that i have done only went up to 5 feet and i was able to do that, but honestly i havent done them that much. i imagine i would be able to go quite a bit higher as my new vert pr is now 46.5 and i did the box jump back when my vert was 42.5. i might just have to try it out and see. but if i can get my hands on a vid camera i will be sure to post them.
AC
my numbers are decent, nothing spectacular.
VJ was measrured at 36 inches. I can full squat 315 for about 6 reps, and my box squat with the box set 2 inches below parallel was 335 for 3. I’m 6’1 210 lbs, so I have a pretty big range of motion when I squat. I would love to get my vert to 40 inches, and I think if I can get my box squat up over 400 lbs I can accomplish it. I’ve been going really wide on the dynamic box squats, and I think it helps. I do one dynamic day of box squatting, followed by some type of deadlift (usually snatchgrip or romanian) for 3-5 rep sets, and on my max effort day, I do some type of squat or box squat, varying the depth and stance, followed by some lighter 10 rep sets of stifflegged deadlifts or good mornings. I start of my days with my sprint work, then head to the gym. It seems to be working fairly well, as my times and lifts have all improved over the past couple of months.
Dang bro, you are getting up. What is your 40, 60, 100 time?
18yo
weight 205 6’2"
deadlift 400
bench 235
incline bench 200x 3
approach vert - 40 ( i measured at 43" after a full deload and all that stuff- usually its 40 )
standing 36"
http://media.putfile.com/Baseline-Underleg
http://media.putfile.com/Contest-360-Cuff
http://media.putfile.com/Contest-Bounce-Windmill
http://media.putfile.com/thunder-23-16
http://media.putfile.com/Game-ally-360
hey man, awesome dunks. i still want you to send me some clips of AND1 Israel when you get them. keep up the good work.
AC
p.s. what dunks are you working on right now?
Thanks man ! we are still working on that mixtape. soon !
What dunks ? i’m working on 360 Rider now, other than that- off a high bounce underleg
but there nothing to really WORK on, that vert is too low to work on dunks. i’m just trying to perfect techniques but thats about it
thanks again AC