1681
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 02, 2013, 05:00:54 pm »
That would be nice!!!! The recovery is all eating right, stretching, icing and a little of me being a fast healer.
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1682
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: February 02, 2013, 03:34:45 pm »
That's awesome! Keep grinding amd you'll get it before you know it!
1683
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 02, 2013, 02:54:40 pm »
Thanks man! Im a pretty stubborn/motivated individual so its not too bad to lift and hoop, I just stay focused on my goals.
I wasn't doing any leg work last year so Im not sure how my body will respond this year, I play 37-38mins out of a 40 minute game usually so it will be interesting. My tentative plan is to lift Saturday mornings heavy (well at least maintain my current levels), games Tuesday and Thursdays. My goal is to keep.my strength and use the games to help my quickness and movement efficiency....and win. Lol
I wasn't doing any leg work last year so Im not sure how my body will respond this year, I play 37-38mins out of a 40 minute game usually so it will be interesting. My tentative plan is to lift Saturday mornings heavy (well at least maintain my current levels), games Tuesday and Thursdays. My goal is to keep.my strength and use the games to help my quickness and movement efficiency....and win. Lol
1684
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: February 02, 2013, 01:33:18 pm »
Well, they've pushed back the start of rec league play a week...so I pushed back my deload a week lol.
Friday Feb 1 2013
Dry weight was 182, pre workout was 184. Much better than the 180/182 on Tuesday.
Squats:
225x5 275x3 325x3; 345x1 365x1 385x1; 385x1x1 225x5
RDLs:
225x5 245x3 265x3; 285x1 305x1 325x1; 325x1x1 335x1
depth/box jumps (series): I set up 5 boxes of various height across the gym, figured I'd try something new. worked out very well reactively speaking. Definitely going to continue.
12 total sets
Jump squats:
5x3
kettlebell swing:
12x1 w/ 45lb bell.
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Pogos:
10x2
Added back in my approach work after my worksets. Had 3 41" jumps and one shitty feeling 37". Also PR'd on bench at 245x5 but thats w/e. Plan to do a full workout Monday or a partial and shoot some then deload Friday and Monday to get ready for league play the 14th. (If the start the 12th I'll compensate accordingly). Not a bad workout at all.
Friday Feb 1 2013
Dry weight was 182, pre workout was 184. Much better than the 180/182 on Tuesday.
Squats:
225x5 275x3 325x3; 345x1 365x1 385x1; 385x1x1 225x5
RDLs:
225x5 245x3 265x3; 285x1 305x1 325x1; 325x1x1 335x1
depth/box jumps (series): I set up 5 boxes of various height across the gym, figured I'd try something new. worked out very well reactively speaking. Definitely going to continue.
12 total sets
Jump squats:
5x3
kettlebell swing:
12x1 w/ 45lb bell.
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Pogos:
10x2
Added back in my approach work after my worksets. Had 3 41" jumps and one shitty feeling 37". Also PR'd on bench at 245x5 but thats w/e. Plan to do a full workout Monday or a partial and shoot some then deload Friday and Monday to get ready for league play the 14th. (If the start the 12th I'll compensate accordingly). Not a bad workout at all.
1685
Pics, Videos, & Links / Re: beast
« on: January 31, 2013, 11:08:52 am »
D.A.M.N. Thats a bad dude.
1686
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 31, 2013, 10:20:05 am »
Ran 2 hours of full court ball last night. Got a little gassed at the end because I was the only guy capable of breaking the soft trap press they were throwing at us. Bodes well for 3on3 though so since thats halfcourt 40min games. Conditioning should be ok. This'll be the last time I hoop until our first game, from here on its just shooting around and making sure I'm as fresh as possible. On that note I'll be deloading Friday and Monday with a couple light weight sets
1687
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 30, 2013, 06:38:46 pm »
Didn't get to lift Monday night and didn't have time to update last night so here we go.
Tuesday Jan 29, 2012
No soreness, good energy. Bodyweight at 180lbs in the morning and 182lbs pre workout.
Squats:
225x5, 275x3, 325x3; 345, 365, 385; 405 (horrible depth/explosion, failure IMO) 225x5
RDLs:
225x5, 245x3, 265x3; 285, 305, 325; 325, 345 (fail)
box jumps:
6x3
Jump squats:
8x3
kettlebell swing:
10x2w/ 45lb bell.
Depth jumps:
4x2
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Pogos:
12x2
Since I'm writing this on Wed I can say now that the stabilizing muscles in my torso are hammered. I was kind of disappointed in this session, no progression. I think the loss of bodyweight is killing my top sets. They just feel heavy. I'm going to skip the 405 squat attempts and keep the deadlifts in the 325-335 range until my bodyweight is back around 185. Rec league starts the 7th and I'm going to cut back to one session a week in season, strictly maintenance. I'll keep updating with game scores and observations though.
Tuesday Jan 29, 2012
No soreness, good energy. Bodyweight at 180lbs in the morning and 182lbs pre workout.
Squats:
225x5, 275x3, 325x3; 345, 365, 385; 405 (horrible depth/explosion, failure IMO) 225x5
RDLs:
225x5, 245x3, 265x3; 285, 305, 325; 325, 345 (fail)
box jumps:
6x3
Jump squats:
8x3
kettlebell swing:
10x2w/ 45lb bell.
Depth jumps:
4x2
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Pogos:
12x2
Since I'm writing this on Wed I can say now that the stabilizing muscles in my torso are hammered. I was kind of disappointed in this session, no progression. I think the loss of bodyweight is killing my top sets. They just feel heavy. I'm going to skip the 405 squat attempts and keep the deadlifts in the 325-335 range until my bodyweight is back around 185. Rec league starts the 7th and I'm going to cut back to one session a week in season, strictly maintenance. I'll keep updating with game scores and observations though.
1688
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 03:13:10 pm »
Lol! I could invite the woman for some cardio in the middle....
LBSS its probably an average from a study. I'd venture to say it differs greatly from person to person. Supposedly diet, fitness level and your tolerance to lifting can all slow the release.
LBSS its probably an average from a study. I'd venture to say it differs greatly from person to person. Supposedly diet, fitness level and your tolerance to lifting can all slow the release.
1689
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 01:51:01 pm »
Well, that sucks. :/ I guess I need to look into ways to restrict cortisol release. Off I go.
1690
Strength, Power, Reactivity, & Speed Discussion / Re: Time spent in gym
« on: January 30, 2013, 12:04:44 pm »
Wow. Im in there way to long then lol! I usually lift for 2 hours not including my dynamic warmup or stretching. I only get to the gym twice a week though so I pack a lot into my sessions. I usually spend 15-20 minutes on off days jumping and stretching.
1691
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 26, 2013, 09:15:24 am »
Friday Jan 25 2013
Bodyweight at 182lbs dry, 184lbs wet. Decent energy, not great but good focus.
Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 405x1 x1 x fail, 225x5. Wasnt happy with the second 405s depth (not quite parallel) so I reset at the top and...failure. lol!
RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x fail. Got the 345 partially up but it just wasnt happening.
Seated box jumps:
6x3
Jump squats:
10x3 First two sets w/ 40lbs, last BW.
kettlebell swing:
12x1 w/ 45lb bell.
Depth jumps:
x6
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Wasn't the best session but was ok. I don't think I ate enough today, just felt a little weak/tired through the workout. Skipped the shooting I normally do after and the jumps. Rest and ice tonight.
Bodyweight at 182lbs dry, 184lbs wet. Decent energy, not great but good focus.
Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 405x1 x1 x fail, 225x5. Wasnt happy with the second 405s depth (not quite parallel) so I reset at the top and...failure. lol!
RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x fail. Got the 345 partially up but it just wasnt happening.
Seated box jumps:
6x3
Jump squats:
10x3 First two sets w/ 40lbs, last BW.
kettlebell swing:
12x1 w/ 45lb bell.
Depth jumps:
x6
Ham curls:
120lbs 6x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
Wasn't the best session but was ok. I don't think I ate enough today, just felt a little weak/tired through the workout. Skipped the shooting I normally do after and the jumps. Rest and ice tonight.
1692
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 23, 2013, 11:45:01 pm »
Played two hours of full court ball tonight. Good conditioning work for the upcoming league play and its rounding my game into shape as well so I'm happy with that.
1693
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 22, 2013, 08:49:13 am »
Yea RVJ, If I EVER get close to that for an SVJ....I will literally shit myself. This isn't the first time something like this has happened, when I first started and was around 37" RVJ I had one jump that was 42". I couldn't repeat it at the time quite like I'm sure I can't walk in and repeat this jump. I call it an outlier jump, its not repeatable on a consistent basis at all, just that prfect instance where all the planets align lol! It DOES keep me highly motivated because it shows me that somewhere in my body Im capable of that type of jump.
And sorry for no vid, I definitely wasn't expecting it and wasn't even thinking of getting it with my phone which is sadly.my only camera lol!
And sorry for no vid, I definitely wasn't expecting it and wasn't even thinking of getting it with my phone which is sadly.my only camera lol!
1694
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 22, 2013, 01:13:36 am »
Mon Jan 21, 2013
Went and shot hoops for about an hour and a half before lifting. Got 4 games in as the gym was packed again, but good competition. Made for an excellent warmup.
Bodyweight this morning was 182lbs. Before lifting it was 184. Energy was surprisingly high for having just played. Ankles were a little sore (floor at this particular gym sucks)
Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 225x5. Wow. The hoops must have took more out than I thought, the 385 felt very heavy.
RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x1
Definitely didn't see this coming after struggling with the squats. Felt very motivated though since I sucked on the squats.
Seated box jumps:
4x2
Jump squats:
10x3 First two sets w/ 40lbs, last BW.
kettlebell swing:
12x1 w/ 45lb bell.
Depth jumps:
x4
Ham curls:
120lbs 5x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
I skipped a bit of the pylo work I normally due since I hooped just before and added some core work throughout between sets and some 3 step approach work at the end. First two jumps were 41" and 40". Last jump SHOCKED me, it just felt perfect. 46"! Fell on the landing, body just couldn't absorb it lol! Best feeling I've had in the gym in awhile!
BTW, I use tape and a measuring tape against a beam that runs across the ceiling to measure my jumps. Cheap and pretty accurate lol!
Went and shot hoops for about an hour and a half before lifting. Got 4 games in as the gym was packed again, but good competition. Made for an excellent warmup.
Bodyweight this morning was 182lbs. Before lifting it was 184. Energy was surprisingly high for having just played. Ankles were a little sore (floor at this particular gym sucks)
Squats:
225x5, 275x3, 325x2, 345x3, 365x1 385x1, 225x5. Wow. The hoops must have took more out than I thought, the 385 felt very heavy.
RDLs:
225x5, 245x5, 265x2, 285x2, 305x1, 325x1, 345x1
Definitely didn't see this coming after struggling with the squats. Felt very motivated though since I sucked on the squats. Seated box jumps:
4x2
Jump squats:
10x3 First two sets w/ 40lbs, last BW.
kettlebell swing:
12x1 w/ 45lb bell.
Depth jumps:
x4
Ham curls:
120lbs 5x3
Calf raises (500lbs):
10x3 (holds at top/bottom)
I skipped a bit of the pylo work I normally due since I hooped just before and added some core work throughout between sets and some 3 step approach work at the end. First two jumps were 41" and 40". Last jump SHOCKED me, it just felt perfect. 46"! Fell on the landing, body just couldn't absorb it lol! Best feeling I've had in the gym in awhile!
BTW, I use tape and a measuring tape against a beam that runs across the ceiling to measure my jumps. Cheap and pretty accurate lol!
1695
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 20, 2013, 04:16:58 pm »
Went to got shoot some today but the gym was crowded. Ended up playing 2 half court games in 2 hours. Not.good lol! I've got to start playing a little more, my jumper just isnt consistent at all and I'm not jumping to great with the ball. Gotta get this fixed.