I thought the same as LBSS. you were getting up on the 10' vid tho. 37.5 seems more like it. Hope to see more vids when you are back 100%!
Thanks man I really appreciate the comment. I never know what to claim from that video because of that funky angle. On one of the jumps it looks like my wrist is 2-3" over the rim so with the distortion I figure I was at least wrist at the rim (full hand 7" over).
Yea man hopefully I'm gonna get back there pretty soon and then finally start dunking on 10'. I will have a crazy vid for my first dunk on 10'.
Confused. You dunked on 10' with a 7'5.5 reach and 36" RVJ? Does not compute, my reach is .5" higher and I was figuring I'd need 38" to dunk.
No I think I actually made that sig right before I had those dunk attempts on 10'. The 36 was an estimate based on my dunks on 9'8. Hand is 7" long, felt like I was ~2.5" down wrist on 9'8 dunk attempts (miss those days). You can check out my dunk attempts on 10' video, kind of a weird angle so I don't really know what to claim... full hand (7") over rim would be 37.5".
There is really no need to get one of those programs. Most people think that a program they buy is going to have some secret exercise or set/rep scheme that is going to give them crazy gains...... not true.
Do you know what the secret is to getting vert? Getting strong (squat) and learning to display that strength quickly (explosive exercises), that's it, there's no way around it.
The hardest part is gaining strength because it takes a while, you can't get to a 2xbw squat in 4 months unless you are very gifted.
If you are weak then just focus mainly on strength right now (full squats) and do some jumping a few times a week, don't worry about the explosive exercises yet. Also make sure you are eating enough.
Btw, I've done vjb, jump manual, and programs created by adarq. Guess which one gave me the biggest gains by far and got me past plateaus.
-could still grab rim, 2.5-3" over rim max. Rvj was about 33" and svj was probably around 27-28".
squat: 135x5 185x3 225x1 255x5 255x5 245x7
-new gym/new squat rack so I played it safe. Also, I think the jumping beforehand is taking a little bit out of the squat since I have been used to squatting fresh for the past month or so. Need to start eating more so I can bump my lifts up a little bit, want squat to go up a little.
Reverse barbell lunge, first time doing this: 95x5e (lawl) 115x5e 135x5e 145x5e 155x5e
Not really sure, every once in a while I'll have a bad day where the weight feels heavier than usual. Usually I just end the session early and try again within the next day or two.
My last squat session was a week before that and I was using 260 and 265 for sets of 5. Could have been I didn't eat enough the day before and day of. I also just moved into my dorm last week and I've been walking around a ton so legs could have been drained a little from that.
Did some short sprints, svj's, and rvj's. Ready to start training vert again.
Squatting sucked, was planning on doing 3x8 with 245 but only got 5 on first set rofl so I did one single with 275 then stopped.
Somebody give me a dunking deadline.
Before I got injured I was pretty much there.
Squat max before: ~325..............Squat max now: ~315
Vert before: 30.5"svj and 37.5"rvj...............Vert now:???????- I'll update this after I test it (don't have access to vertec though)
Weight is pretty much the same, might be 2 or 3 pounds heavier but I have added a lot more upper body strength and I'm leaner than ever.
So squat strength is pretty much the same (haven't been doing lunges though), upper body strength is higher, haven't really done any jumping or plyos so I think it will just be a matter of how long it takes for the reactive strength and jumping efficiency to come back which I'm assuming will be pretty quick.
I would move the incline flys from your first chest day to the second chest day. Also doing dumbell flat bench press on the second day instead of hammer strength press might give you better results. So 2nd chest day (same set/rep scheme) would be d-bell flat bench press and incline flys. Chest day 1 would be the same minus the incline flys. That will allow you more quality volume without over doing the same movement pattern in the same workout. Looks good tho, give those suggestions a shot if you like, sorry it took me so long bro, been running in circles trying to get everything ready for the holidays!@!
Thanks, yea I'll switch what you said. On the 2nd chest day I did hammer press just to do something different. But maybe I'll do db flat bench again and just do higher reps (like 10-12) and try to keep db flat bench on day 1 to 6-8. Should I still hit up cable cross overs on the second chest day or just do db press and incline flys?
adarq: thanks, I put dips after incline press, ended up doing reverse grip flat bench instead, supposed to get a lot of upper chest involvement in that.
12-23-10
Did some ankle rehab during upper body workout. Made some nice pr's in upper body workout (day 1).
Light sprints to warmup.
A few sprints starting in 3-point stance- start doesn't bother it at all anymore, can push off hard- no problems. Don't feel ankle until I'm a few yards in to sprint, maybe around 6th step but first few steps are fine.
Light pogo hops
A few light one step jumps
Skipping- pushing off with left foot is fine but sometimes I notice it when landing on left foot.
Did a lot of stretching in between and after, mostly standing on edge of stair calf stretch.
Ice bucket afterwards.
Ankle is a little inflamed today, icing some more.
db flat bench 3x6-10 db incline bench 3x6-10 or reverse grip flat bench weighted dips 3x8-10 db flat flys 3x8-10 tricep isolation 3x8-10, superset sometimes rotator cuff prehab 1x15
Day 2: back/biceps
weighted pullups or bw 3 sets to failure (at least 5 reps each set if weighted) bent over rows barbell 3x6-10 seated cable row close grip 3x8-10 rear delts lying on flat bench with db's 3x8-10 superset with face pulls 3x8-10 external rotation 3x10 bicep isolation 3x8-10, superset sometimes
Day 3: rest
Day 4: chest (had to add in another day-weakest part)
6 sets of cable crossovers 2 sets low, high, middle settings- 8-10 reps 4x10-12 db flat bench
Day 5: shoulders
overhead press 4x6-8 rear delts on incline bench (sitting in bench backwards) with db's 3x8-10 db lateral raises 3x8-10 db front raises 3x8-10 rotator cuff prehab 3x10-12
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