1546
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 15, 2013, 12:27:33 pm »
Fixed....and I have no clue what you speak of LBSS. 
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1547
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 15, 2013, 12:24:29 pm »
Bahahahaaaaa! Because I'm a dumbass. 
I usually copy and paste my basic template then fill it in and I guess i forgot its May now lol! I'll go edit it. Yes, you all can make fun of me.
I usually copy and paste my basic template then fill it in and I guess i forgot its May now lol! I'll go edit it. Yes, you all can make fun of me.
1548
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 15, 2013, 04:55:42 am »
Tues May 14 2013
Bodyweight: 179 morning, 182 pre workout.
Soreness/injuries: none
Energy: Awesome energy. Focus was good. Ready both mentally and physically.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x2
Bounds:
8x2
Box jumps (40" box):
x4
Seated box jumps (40": box):
x4
4" deficit RDLs:
225x5 295x5, 315x3 295x3, 295x1 225x3. Pretty sure the 315x3 is a 3 rep
Banded squats (bands +120lbs at top ROM):
225x5 295x5, 315x3, 295x2 225x3. I backed off the volume on the deads and squats (and weight on squats) to make sure I'm fresh for Thursday because I have the possibility of playing in a pretty big scrimmage I stopped the rep/set if I felt it was 'grindy' in anyway.
Ham curls:
120lbs x6, x6
Paused calf raises (leg press machine):
500lbs x8, x8
Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5
Well, I backed off on everything lower body in anticipation for Thursday night lol! Did manage a huge milestone in the bench press, finally got 1.5x BW! 275x1
I guess I'll grade this as a great workout since I didn't really push for my normal volume/weight but did manage two PR's. Going to shoot around a little tomorrow and take it easy until Thursdays scrimmage. I'll let you guys know how bad it was Thursday night lol
Bodyweight: 179 morning, 182 pre workout.
Soreness/injuries: none
Energy: Awesome energy. Focus was good. Ready both mentally and physically.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x2
Bounds:
8x2
Box jumps (40" box):
x4
Seated box jumps (40": box):
x4
4" deficit RDLs:
225x5 295x5, 315x3 295x3, 295x1 225x3. Pretty sure the 315x3 is a 3 rep
Banded squats (bands +120lbs at top ROM):
225x5 295x5, 315x3, 295x2 225x3. I backed off the volume on the deads and squats (and weight on squats) to make sure I'm fresh for Thursday because I have the possibility of playing in a pretty big scrimmage
I stopped the rep/set if I felt it was 'grindy' in anyway. Ham curls:
120lbs x6, x6
Paused calf raises (leg press machine):
500lbs x8, x8
Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5
Well, I backed off on everything lower body in anticipation for Thursday night lol! Did manage a huge milestone in the bench press, finally got 1.5x BW! 275x1
I guess I'll grade this as a great workout since I didn't really push for my normal volume/weight but did manage two PR's. Going to shoot around a little tomorrow and take it easy until Thursdays scrimmage. I'll let you guys know how bad it was Thursday night lol
1550
Pics, Videos, & Links / Re: Jordan Kilganon - this kid hit a new gear, unbelievable
« on: May 13, 2013, 01:02:25 pm »
Kid has huge upside.
1551
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 12, 2013, 03:03:45 am »
Sat May 11 2013
Bodyweight: 180 morning, 184 pre workout.
Soreness/injuries: none
Energy: Good energy, positive and focused. MUCH better than Tuesday.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x4
Seated box jumps (40": box):
x4
4" deficit RDLs:
225x5 295x5, 295x5 x5, 305x4+1 225x5. Got my box back to do deficits and the 305x4+1 on a reset is a Wooohoo!
Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.
Ham curls:
140lbs x8, x8, x8.
Paused calf raises (leg press machine):
590lbs x8, x8, x8.
Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5
Lunges:
80lbs x6 each leg
Finished with some weighted core work and some upper body circuit work.
Grade: kick ass. Got a PR in the deadlift and just felt better during this session which is good because I didn't WANT to deload yet so I'm glad Tuesday was an aberration.
Bodyweight: 180 morning, 184 pre workout.
Soreness/injuries: none
Energy: Good energy, positive and focused. MUCH better than Tuesday.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x4
Seated box jumps (40": box):
x4
4" deficit RDLs:
225x5 295x5, 295x5 x5, 305x4+1 225x5. Got my box back to do deficits and the 305x4+1 on a reset is a
Wooohoo!Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.
Ham curls:
140lbs x8, x8, x8.
Paused calf raises (leg press machine):
590lbs x8, x8, x8.
Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5
Lunges:
80lbs x6 each leg
Finished with some weighted core work and some upper body circuit work.
Grade: kick ass. Got a PR in the deadlift and just felt better during this session which is good because I didn't WANT to deload yet so I'm glad Tuesday was an aberration.
1552
Pics, Videos, & Links / Re: beast
« on: May 11, 2013, 06:25:08 pm »
Damn, that is impressive. Has he tested his vert? I know about his dunks vids and he definitely gets up.
1553
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 10, 2013, 01:44:52 am »
Thursday May 9 2013
Bodyweight morning: 180lbs.
injuries/soreness: low back a little stiff, loosened up through out the day.
Morning (10am):
Did my hour long bball skills/conditioning workout. Shot around for another hour and tried some dunks. Got one that sort of rattled in off one foot and a few off lobs/oops off two feet. Missed alot but I got really up on a few, ball control just isnt there yet. Regardless it was fun.
Evening (10:30pm)
Upper body circuits (volume) and some light core work.
Depth jumps (24" box):
x6. On rep 5 my left quad locked up it fired so hard, resulting jump was great but had to stretch the quad out a little as it was sore. Awesome feeling though.
Ankle hops:
30 sec x2 (both legs)
20 yard sprints (60-75% effort):
x4
Standing 1 leg box jumps (30" box):
x4 each leg.
Standing 2 leg box jumps (48" box):
x6.
Running box jumps:
4 at 54"
1 attempt at 60" failed spectacularly. Quad locked up again, jump was good but I couldn't get my left knee up since the quad was locked and my toes hit maybe 2" below the box top. Boxes went one way...Chris goes the other. Managed to land on my feet but decided that was enough excitement today.
Overall the day was pretty good, ate cleaner today, good energy throughout the day, not bad.
Bodyweight morning: 180lbs.
injuries/soreness: low back a little stiff, loosened up through out the day.
Morning (10am):
Did my hour long bball skills/conditioning workout. Shot around for another hour and tried some dunks. Got one that sort of rattled in off one foot and a few off lobs/oops off two feet. Missed alot but I got really up on a few, ball control just isnt there yet. Regardless it was fun.
Evening (10:30pm)
Upper body circuits (volume) and some light core work.
Depth jumps (24" box):
x6. On rep 5 my left quad locked up it fired so hard, resulting jump was great but had to stretch the quad out a little as it was sore. Awesome feeling though.
Ankle hops:
30 sec x2 (both legs)
20 yard sprints (60-75% effort):
x4
Standing 1 leg box jumps (30" box):
x4 each leg.
Standing 2 leg box jumps (48" box):
x6.
Running box jumps:
4 at 54"
1 attempt at 60" failed spectacularly.
Quad locked up again, jump was good but I couldn't get my left knee up since the quad was locked and my toes hit maybe 2" below the box top. Boxes went one way...Chris goes the other. Managed to land on my feet but decided that was enough excitement today.Overall the day was pretty good, ate cleaner today, good energy throughout the day, not bad.
1554
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 08, 2013, 03:33:41 pm »
Tues May 7 2013
Bodyweight: 181morning, 183 pre workout. Realized my scale was off two pounds today
Soreness/injuries: none
Energy: none. Could NOT get motivated whatsoever for this workout. IDK if it was lack of sleep, extra hours at work or what. If I cant get motivated again on Sat I'll deload for a week.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc. SVJs were ~30" (grazed 10ft ceiling) and RVJs were junk.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x3
Seated box jumps:
x3
4" deficit RDLs:
225x5 315x4+1, 315x5 x4 (failed 5th), 225x5. A bunch of girls were using the 4" boxes I use for deads so I tried upping the weight to make up for it but I just didn't have it.
Banded squats (bands +120lbs at top ROM):
225x5 315x5, 315x5 x5, 225x5. Cut out one set of squats as well and dropped 10lbs, still felt extra heavy. SMH.
Ham curls:
140lbs x8, x8, x6.
Paused calf raises (leg press machine):
590lbs x8, x8, x6.
Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5
No unilateral work and limited core work tonight. I wasn't going to fry the rest of my CNS. Luckily I'm off today (Wednesday) so hoping extra rest will help. Grade for this workout: shit. absolute shit.
Bodyweight: 181morning, 183 pre workout. Realized my scale was off two pounds today
Soreness/injuries: none
Energy: none. Could NOT get motivated whatsoever for this workout. IDK if it was lack of sleep, extra hours at work or what. If I cant get motivated again on Sat I'll deload for a week.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc. SVJs were ~30" (grazed 10ft ceiling) and RVJs were junk.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x3
Seated box jumps:
x3
4" deficit RDLs:
225x5 315x4+1, 315x5 x4 (failed 5th), 225x5. A bunch of girls were using the 4" boxes I use for deads so I tried upping the weight to make up for it but I just didn't have it.
Banded squats (bands +120lbs at top ROM):
225x5 315x5, 315x5 x5, 225x5. Cut out one set of squats as well and dropped 10lbs, still felt extra heavy. SMH.
Ham curls:
140lbs x8, x8, x6.
Paused calf raises (leg press machine):
590lbs x8, x8, x6.
Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5
No unilateral work and limited core work tonight. I wasn't going to fry the rest of my CNS. Luckily I'm off today (Wednesday) so hoping extra rest will help. Grade for this workout: shit. absolute shit.
1555
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 06, 2013, 11:15:50 pm »
Thats awesome!!!!! Congrats man!
1556
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 06, 2013, 08:42:12 am »
Nice!
I also just PR'ed on bench press, 265lbs x1 at 185lbs BW. Random arbitrary goal is 305 so lots of work still.
I also just PR'ed on bench press, 265lbs x1 at 185lbs BW. Random arbitrary goal is 305 so lots of work still.
1557
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 05, 2013, 10:30:46 am »
Same amount of stuff as usual? Although, you aren't the first to say that so its probably true lol! This workout takes me about 2 hours with a 15 min warmup so its not really long I don't think. I've thought about trying to break it down and lift every day on a split but my schedule makes that hard.
1558
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 05, 2013, 03:02:37 am »
Sat May 4 2013
Bodyweight: 183 morning, 186 pre workout.
Soreness/injuries: none
Energy: much better this time around, got in the gym at a decent hour and definitely had proper motivation.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x3
Seated box jumps:
x6
4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Slowly getting there; set 5 was still a killer.
Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.
Ham curls:
140lbs x8, x8, x8.
Paused calf raises (leg press machine):
550lbs x8, 590lbs x8, x8. The 590lb sets are a woohoo!
Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5
Skipped the unilateral work I usually finish with as it was late, finished with some extra core work.
Workout grade: Very good. I can feel the deadlifts getting stronger. Unrelated to jumping I set a new PR on the bench by accident lol. 245lbs x4 and 265lbs x1 I thought I had 225 on there going for 6 reps but forgot the 2 10lb weights, felt extra heavy on rep four. Kinda upset I looked and said, oh shit, thats cool lol! So I tossed on 265 and said f it. 
Bodyweight: 183 morning, 186 pre workout.
Soreness/injuries: none
Energy: much better this time around, got in the gym at a decent hour and definitely had proper motivation.
Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.
Depth jumps (18" box):
8x3
Bounds:
8x3
Box jumps (40" box):
x3
Seated box jumps:
x6
4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Slowly getting there; set 5 was still a killer.
Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.
Ham curls:
140lbs x8, x8, x8.
Paused calf raises (leg press machine):
550lbs x8, 590lbs x8, x8. The 590lb sets are a
woohoo!Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5
Skipped the unilateral work I usually finish with as it was late, finished with some extra core work.
Workout grade: Very good. I can feel the deadlifts getting stronger. Unrelated to jumping I set a new PR on the bench by accident lol. 245lbs x4 and 265lbs x1
I thought I had 225 on there going for 6 reps but forgot the 2 10lb weights, felt extra heavy on rep four. Kinda upset I looked and said, oh shit, thats cool lol! So I tossed on 265 and said f it.
1559
Pics, Videos, & Links / Re: funny / horrible training videos
« on: May 04, 2013, 06:39:58 pm »
Eighth squat lol!
Any one want to play guess that weight?
Any one want to play guess that weight?
1560
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 04, 2013, 01:23:13 pm »
Athleticism is a plus but its not a huge factor in playing in college, especially small college ball. Being crafty and fundamentally sound will take you further. A pg that makes few mistakes and can run and command an offense is better than a flashy pg that can dunk IMO.
Think Nash, Stockton, etc.
Think Nash, Stockton, etc.