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Topics - Proudiddy

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ADARQ & LanceSTS - Q&A / Help With Program / Double-Checking Form
« on: July 11, 2011, 12:02:35 pm »
So, I'm doing VJB Intermediate Strength/Plyos.  Finished the first week, and here is what I did:

*Squats 3x6 - 160 lbs - Weds./ 170 lbs Sat.
*Romanian Deadlifts 3x6 - 135 lbs. Weds./ 140 lbs. Sat.
*Jumpsquats with barbell 3x12 - 65 lbs. both Weds. and Sat. (was supposed to be 10% of max squat, but I'm guessing my max is between 225 and 270 or so, so I just went with 65???  No rhyme or reason, but 10% is useless and impossible with a 45 lbs. barbell)
*Depth Jumps - 3x5 from 18" box
*Alternating Lunge Jumps - 3x10 each leg
*Rim jumps (jumping towards rim) - 3x10

Ok, additionally, I just played ball full-court for about 1.5 hours tonight to help burn off some excess fat.  I plan on starting week 2 on Tuesday or Wednesday.  Here are my exercises, just wanted to know if they all looked correct for the most part?

2nd set of squats, day 1:
<a href="http://www.youtube.com/watch?v=0PnYCpfJPOw" target="_blank">http://www.youtube.com/watch?v=0PnYCpfJPOw</a>
Lunge Jumps, day 2:
<a href="http://www.youtube.com/watch?v=BaO3q4W99HY" target="_blank">http://www.youtube.com/watch?v=BaO3q4W99HY</a>
2nd set of RDLs, Day 1:
<a href="http://www.youtube.com/watch?v=_Zuz_DQO2tU" target="_blank">http://www.youtube.com/watch?v=_Zuz_DQO2tU</a>
Depth Jumps, Day 2:
<a href="http://www.youtube.com/watch?v=JkqlFoT1yEM" target="_blank">http://www.youtube.com/watch?v=JkqlFoT1yEM</a>
Jump Squats, Day 1:
<a href="http://www.youtube.com/watch?v=P9-uhbqqghQ" target="_blank">http://www.youtube.com/watch?v=P9-uhbqqghQ</a>

Additionally, I'm currently "skinny fat."  My playing weight in JUCO ball was 169 lbs. or so, I'm up to 180 lbs after sitting around the house for the last few years.  Any modifications I can make to this program to help burn off excess weight/body fat quicker?  I've seen in several of the older journals that you guys suggested jumping days and for people to go all out jumping 15-30 times until their performance drops...

What does this type of jumping consist of?  Repeated run ups to a rim?

Would this help burn off fat, or should I add in days of sprints?

Diet-wise, I was hoping to see more results than what I have so far in the last month since I've made a few changes - I was up to 3-7 fast food meals a week for awhile...  In the last month, I've probably only had fast food 4 times, so if you averaged it out, once a week. 

I've ate more lean meats (turkey, chicken), but usually with sandwiches.  I've also started eating organic burritos as they are less processed and they are chicken as well.  Should I cut these out also?  I know fruits and veggies are vital.  But any other suggestions to speed up the "leaning" down process?

 I also have a pretty big problem with soda... 

Any help would be greatly appreciated Adarqui and Lance!

(all my stats are found in my intro and journal if needed)


2
Introduce Yourself / Hello All, New And Need Advice
« on: July 10, 2011, 01:39:51 am »
Hello all, I'm obviously new to the board, but had the chance to chat with Aiir and Adarq in the chat earlier, so they helped me out some with some of my concerns, but I'll give you guys a run down of 'everything Proudiddy' basically...

Basic Stats:
  • Age: 27
  • Height:  5'9" (w/o shoes) about 5'10" (with shoes)
  • Weight:  180 lbs. (fluctuates between 176-183 depending on activity/diet day-to-day)
  • Body Fat:  According to home electronic scale fluctuates between 20 to 26% or so.  Usually in the higher ranges
  • Standing Reach:  7'5"
  • Standing Vertical:  After weight/plyos session earlier =  Not sure, but think it was 15 inches
  • Ashamed:  YES

Okay, so...  Taking all of that into account, a little more detailed info about me and where I'm coming from and where I plan on going:

I've been pretty sedentary for the last few years, and very inconsistent in any regular physical activity.  So, I'm just getting back into it.

As a basketball player, I was extremely quick, that was my biggest strength.  In high school, I was about 10% body fat, at 9% at one time if I remember correctly, was about 155 lbs., had about a 24" standing vert (which still wasn't very impressive), and to give you an idea, I was tops in my class in the shuttle run which was full of serious athletes.  Many of my classmates called me Jason Kidd, Jason (White Chocolate from his Sacto days) Williams, and Allen Iverson when we played ball, lol, so obviously the quickness translated well on the court.  But, despite my quickness, my vertical was never great.  I seemed to be able to float or stay up in the air fairly well, but couldn't ever explode upward and dunk.  I could touch rim, and once helped a small volleyball into the rim off of an alley, but it wasn't a clean dunk, lol.

So, obviously a huge goal for me, is to be able to dunk, or at least get to the rim consistently with my hand and be able to attempt to dunk it seriously. 

So any help and suggestions in any of these areas would be greatly appreciated.

I currently started back doing Kelly Baggett's Vertical Jump Bible, using the intermediate strength/plyos program.

On Wednesday and Saturday of this week I did:

*Squats 3x6 - 160 lbs - Weds./ 170 lbs Sat.
*Romanian Deadlifts 3x6 - 135 lbs. Weds./ 140 lbs. Sat.
*Jumpsquats with barbell 3x12 - 65 lbs. both Weds. and Sat. (was supposed to be 10% of max squat, but I'm guessing my max is between 225 and 270 or so, so I just went with 65???  No rhyme or reason, but 10% is useless and impossible with a 45 lbs. barbell)
*Depth Jumps - 3x5 from 18" box
*Alternating Lunge Jumps - 3x10 each leg
*Rim jumps (jumping towards rim) - 3x10

I couldn't walk for 3 days after Wednesday's workout, hence me not working out on Friday but Saturday instead when legs finally permitted.  I just purchased a foam roller to use on my hammys which were the main thing hurting me after this workout - which I am happy about because this suggests my hammys and glutes are weakest and being that they are some of the biggest movers in the jumping process, this suggests to me that my gains could be very nice with continued work in this program.

Now, other questions... 

*With my extra body fat I currently have, will I still see gains while at this weight?
*Anyway I can lean up additionally outside of the VJB program as I'm doing the program 2 days a week?
*When can I play basketball for cardio and skill work while I'm doing this program without hurting my progress?




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