1711
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1712
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 02, 2013, 08:51:11 am »
Mon Dec 31, 2012
Bodyweight at 184lbs. No soreness or fatigue. actually got in the gym pretty early so energy was very good.
Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 225x5
RDLs:
225x5, 245x3, 265x3, 285x3, 305x3, 325x1, 335x1
Deadlifts are slowly getting stronger.
Box jumps:
8x3
Split squat jumps:
10x2
Jump squats:
10x3 low weight first to, BW last.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x5
Pogos:
10x2
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x3
Good session to end the year.
Bodyweight at 184lbs. No soreness or fatigue. actually got in the gym pretty early so energy was very good.
Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1, 225x5
RDLs:
225x5, 245x3, 265x3, 285x3, 305x3, 325x1, 335x1
Deadlifts are slowly getting stronger.Box jumps:
8x3
Split squat jumps:
10x2
Jump squats:
10x3 low weight first to, BW last.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x5
Pogos:
10x2
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x3
Good session to end the year.
1713
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 07:13:46 pm »
Yea, I've been reading Kingfish's log (dudes a beast lol) and noticed his very strict pauses at the top and bottom and he's gaining alot lately. I'd love to do an upper body/lower body split but my schedule really doesn't allow it so I just lift for 2.5 hours straight Mon and Fri lol! It may seem like a lot but I think it's mostly mental, as long as I'm focused on my goals I have no problem lifting for hours at a time.
1714
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 06:01:11 pm »
Oh! Yea, no back driven deadlifts. My Dad has a bad back from the army, back injuries scare the shit out of me!
That's good advice on the calves. I'll probably move back to 4 sets if calf work vs 2 and add some ankle elasticity work that we used to do on the track team. As it stands I feel Im much more reactive as a jumper (low 30" SVJ vs low 40" RVJ) and thats very good for bball IMO so I'd like to keep that!
Thanks man!
That's good advice on the calves. I'll probably move back to 4 sets if calf work vs 2 and add some ankle elasticity work that we used to do on the track team. As it stands I feel Im much more reactive as a jumper (low 30" SVJ vs low 40" RVJ) and thats very good for bball IMO so I'd like to keep that!
Thanks man!
1715
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 03:45:18 pm »
I'd like to stay balanced as a jumper/athlete. I don't want any imbalances that could negatively impact performance. I do know I've felt more stable on the court and I feel 'bouncier' as well. Not to mention the glute activation, which should positively translate to better change of direction/cuts on court; thats a big thing for a pg.
1716
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 03:06:22 pm »
Yup. I started lifting in April of this year. Well, I got serious in April, I actually started lifting at the end of February but it was mostly upper body stuff and running. Squatting/leg work began in April. I know I won't make the same kind of gains this year but I'm hoping to get to 450-475 at a BW of 190 or lower by 2014. I'm going to start putting the RDLs in front of the squats for awhile and try to get those on par with the squat numbers. I've only been deadlifting for 8 weeks so I hope my 'beginner gains' continue with them.
1717
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 01:17:37 pm »
Lol! Yea....I could've put that in a better spot. 
But hey, 225x5 was my starting PR back in April! Shows what beginner gains and hard work will do. Shooting for similar results next year!
But hey, 225x5 was my starting PR back in April! Shows what beginner gains and hard work will do. Shooting for similar results next year!
1718
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 29, 2012, 05:25:18 am »
Friday Dec 28, 2012
Weighed in at 183 this morning. Got a late start tonight but had great energy. No real soreness to speak of, calves were a little achy from the hoops on Wednesday but not bad at all.
Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1 x1(failed squat, quarter squat lol) 225x5 Got my goal for this year!!! I figured with only today and Monday left I had to go for it plus I felt great under the bar. Second attempt with 30s rest didn't fair so well lol! I don't think I was very focused after the first 405. Also upped the volume a little, I'll go back to a building phase by mid Jan I'd say.
RDLs:
205x5, 225x5x2, 245x3, 285x3, 305x3.
Box jumps:
8x3
Split squat jumps:
10x2
Jump squats:
10x3 low weight first to, BW last.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x6
Pogos:
skipped to keep ankles/calves fresher.
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
Extremely amped about the 405!!! I'll have to set a new short term squat goal for the new year. I am surprised I hit it at 183lbs dry (185 while lifting), I figured I would need to be closer to 190lbs.
Weighed in at 183 this morning. Got a late start tonight but had great energy. No real soreness to speak of, calves were a little achy from the hoops on Wednesday but not bad at all.
Squats:
225x5, 275x3, 325x3, 345x3, 365x2, 385x2, 405x1 x1(failed squat, quarter squat lol)
225x5 Got my goal for this year!!! I figured with only today and Monday left I had to go for it plus I felt great under the bar. Second attempt with 30s rest didn't fair so well lol! I don't think I was very focused after the first 405. Also upped the volume a little, I'll go back to a building phase by mid Jan I'd say.RDLs:
205x5, 225x5x2, 245x3, 285x3, 305x3.
Box jumps:
8x3
Split squat jumps:
10x2
Jump squats:
10x3 low weight first to, BW last.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x6
Pogos:
skipped to keep ankles/calves fresher.
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
Extremely amped about the 405!!! I'll have to set a new short term squat goal for the new year. I am surprised I hit it at 183lbs dry (185 while lifting), I figured I would need to be closer to 190lbs.
1719
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 27, 2012, 12:18:13 am »
Wed Dec 26, 2012.
Weighed in at 183lbs this morning.
Played about an hour and a half of full court ball with some local highschool and small college players, good competition, best way to get my game straight again.
The jumper is coming back nicely, the handles are coming around a little slower as I had two turnovers on moves I can usually do in my sleep. Put in a couple light dunks after the games and one nice one handed "lebron-style" of a self lob which surprised me because I don't normally time those well at all.
Weighed in at 183lbs this morning.
Played about an hour and a half of full court ball with some local highschool and small college players, good competition, best way to get my game straight again.
The jumper is coming back nicely, the handles are coming around a little slower as I had two turnovers on moves I can usually do in my sleep. Put in a couple light dunks after the games and one nice one handed "lebron-style" of a self lob which surprised me because I don't normally time those well at all.
1720
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 27, 2012, 12:14:09 am »
Didn't get to log Tuesdays so here goes
Tues Dec 25, 2012
Merry Christmas! Bodyweight at 184lbs. Felt great to get in the gym again after missing Friday, great energy/focus.
Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1, 325x1, 135x5.
RDLs:
205x5, 225x3, 245x3, 265x3, 285x3, 305x3. The Fiance's Dad (ex college RB/bodybuilder/BEAST lol) got me a set of straps, holy shit, wayyyy easier to lift now that I'm concentrating on the lift not my grip!
Box jumps:
8x3
Split squat jumps:
10x3
Jump squats:
10x3 low weight for first 2 sets, BW on last set again.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x6
Pogos:
10x2
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
Good workout, still amazed that the straps made that much of a difference.
Tues Dec 25, 2012
Merry Christmas! Bodyweight at 184lbs. Felt great to get in the gym again after missing Friday, great energy/focus.
Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1, 325x1, 135x5.
RDLs:
205x5, 225x3, 245x3, 265x3, 285x3, 305x3
. The Fiance's Dad (ex college RB/bodybuilder/BEAST lol) got me a set of straps, holy shit, wayyyy easier to lift now that I'm concentrating on the lift not my grip!Box jumps:
8x3
Split squat jumps:
10x3
Jump squats:
10x3 low weight for first 2 sets, BW on last set again.
kettlebell swing:
12x2 w/ 45lb bell.
Depth jumps:
x6
Pogos:
10x2
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
Good workout, still amazed that the straps made that much of a difference.
1721
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 24, 2012, 09:59:06 am »
Nice!!!! 37" is getting up! I'll definitely be posting results from the rec league when it starts.
As for me, I skipped Fridays lifting session and went to Cincinnati for some stuff, was going to lift Saturday night but finally caught the stomach bug thats been going around so I was laid up all weekend. Dropped from 186 to 182lbs. I'm going to give it a go tonight though, we'll see how much it affected me.
As for me, I skipped Fridays lifting session and went to Cincinnati for some stuff, was going to lift Saturday night but finally caught the stomach bug thats been going around so I was laid up all weekend. Dropped from 186 to 182lbs. I'm going to give it a go tonight though, we'll see how much it affected me.
1722
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 20, 2012, 03:37:05 pm »
It's obvious that I need to change my name to Gerald. Instant vert gain.
1723
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 20, 2012, 12:40:54 am »
Wed Dec 19, 2012
The rest yesterday definitely helped. Went and played half court 4 on 4 ball for 2 hours, definitely getting my game back a little now. Jumper and handle are coming back, handles much more so but Ive always been a natural ball handler. I back ironed my only chance at a dunk in game when I lost the ball going up. SMDH. I need bigger hands lol! Did put a few through cleanly after the games but I wasn't nearly as high as I was in game. Came home and did some light core stuff and stretched.
Can't wait for rec league play in a couple months.
The rest yesterday definitely helped. Went and played half court 4 on 4 ball for 2 hours, definitely getting my game back a little now. Jumper and handle are coming back, handles much more so but Ive always been a natural ball handler. I back ironed my only chance at a dunk in game when I lost the ball going up. SMDH. I need bigger hands lol! Did put a few through cleanly after the games but I wasn't nearly as high as I was in game. Came home and did some light core stuff and stretched.
Can't wait for rec league play in a couple months.
1724
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 18, 2012, 02:11:58 am »
Monday Dec 17, 2012
Body weight at 185lbs this morning. No soreness but very lethargic all day. Just had ZERO energy.
Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1x1(failed). 445x1x1x1 unracked and held for 15 seconds each. 325x1, 135x5. Tried something a little different tonight, got to 385 and tried to see how many singles I could get. Got pinned bad on the third attempt. Figured the only way I'm going to get used to 405 on my shoulders is making it seem like so I unracked 445 a few times and held it then re-racked. made the 325x1 and 135x5 (speed) backups super light.
RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1x1, 345x1 (failed). Horrible, no excuses, even the 305s felt like a ton.
Box jumps:
10x3
Split squat jumps:
10x3
Jump squats:
10x3 low weight for first 2 sets, BW on last set again.
kettlebell swing:
8x1 w/ 45lb bell. Moved this up before the squats and I liked it. May keep it there. Thanks Raptor!
Depth jumps:
x6
Pogos:
10x1
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
I'll admit it, this was just a horrible workout, zero energy. Mentally I was ready but physically my body said helllll no. th ewoman and kiddo's had a stomach virus over the weekend and while I didn't get the fever/puking/etc like they did I think it affected me because I've just been bleh since Saturday. I'm going to skip my usual sprints/jumps tomorrow and see if a little rest helps.
Body weight at 185lbs this morning. No soreness but very lethargic all day. Just had ZERO energy.
Squats:
225x5, 275x3, 325x1, 345x1, 365x1, 385x1x1x1(failed). 445x1x1x1 unracked and held for 15 seconds each. 325x1, 135x5. Tried something a little different tonight, got to 385 and tried to see how many singles I could get. Got pinned bad on the third attempt. Figured the only way I'm going to get used to 405 on my shoulders is making it seem like so I unracked 445 a few times and held it then re-racked. made the 325x1 and 135x5 (speed) backups super light.
RDLs:
205x5, 225x3, 245x1, 265x1, 285x1, 305x1x1, 345x1 (failed). Horrible, no excuses, even the 305s felt like a ton.
Box jumps:
10x3
Split squat jumps:
10x3
Jump squats:
10x3 low weight for first 2 sets, BW on last set again.
kettlebell swing:
8x1 w/ 45lb bell. Moved this up before the squats and I liked it. May keep it there. Thanks Raptor!
Depth jumps:
x6
Pogos:
10x1
Ham curls:
120lbs x6 x6
Calf raises (500lbs):
10x2
I'll admit it, this was just a horrible workout, zero energy. Mentally I was ready but physically my body said helllll no. th ewoman and kiddo's had a stomach virus over the weekend and while I didn't get the fever/puking/etc like they did I think it affected me because I've just been bleh since Saturday. I'm going to skip my usual sprints/jumps tomorrow and see if a little rest helps.
1725
Track & Field / Re: WWII fitness test
« on: December 17, 2012, 02:55:31 pm »
I think the situps would be the hardest part IMO. I've never even seen someone perform one like described the just the movement would feel awkward. Give a few guys on here.a week or so to practice the movement and I bet they'd get it.