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Was that Ernie Frantz you were training with in your deadlift video?

yeah it was, and its his gym.

Quote from: Chris Hickson on August 14, 2010, 07:34:07 pm

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

nice, are you looking to peak vert soon or.. ???

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BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.

what's your body fat %? 5000-10000 is a huge kcal intake, i doubt it would be balanced off equally by your activity level.. so did you put on some fat or what?

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IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.

how long do you normally play for? 6x/week is alot, for sure, when trying to gain strength/power, but 2-3x/week with one day dedicated to alot of bball, with the other 2 days very short and intense, should work out pretty well.. i mean on the short days it could literally be one game and that's it.

as far as training goes for you, I would imagine peaking vert would require a few things:
- leaning up a bit, rotating kcal intake
- maintaining strength + reducing fatigue: reducing volume but keeping intensity high, incorporating reactive exercises (double leg bounds, pogos) & explosive exercises (rea squat or jump squat)

if you're jumping near 40 right now with your added strength/weight, you should be alot closer to 45 as you lean up, maintain that strength, incorporate some reactive/explosive work, and get even more physically fit (jumps/sprints/ball).

peace man

not looking to peak vert yet.....Once I hit 700 deadlift and 450-500 squat then I will work out getting down to 200lbs about.

bodyweight is around 220 gained some fat from huge calorie diet....prolly between 13%-20% doubt 20 tho.

video of some exercises you recommended would be great, not too familiar, I'll look them up either way though.

playing basketball I dont think is good for my knees at my current bodyweight, 220 lbs jumping 40" hurts more than when i was 185-190 and playing 6x a week for school.

Monday night workout.
bench
up to 255x1-close grip, my right pec is still messed up, not gonna bench or do any chest involved exercises for a while.
strict press
135x8
135x8
135x8
skullcrushers
65x10
85x6
85x6
85x6
65x10
barbell curls
135x7
dbl curls
60'sx 8
short workout, looked huge after tho lol.

tuesday:
squat
135x10
135x5
225x4
315x5
315x5
leg press
405x10
500x5
675x5
675x5
step ups
50's x6
50'sx6
50'sx6
lying hamstring curls
145x15
145x15
standing single leg hamstring curls
100x15
100x15

pretty good....controlled myself enough to get out of there without shooting hoops/basketball.

AGE:18

HEIGHT:6'2.5"

WEIGHT:215-220

SLEEP SCHEDULE:go to bed around 10-12....wake up between 9-11

BODY TYPE:idk mesomorph

GOALS:700 deadlift, 450 belt only squat, 45" running vert, .............400 bench (not important)

CURRENT ABILITY:640 dl, high 300's, 40" running or slightly lower due to recent weight gain (gained the weight to hit strength goals) and bench is low 3's (again not high priority)


INJURY HISTORY:right pec is currently injured from throwing a baseball 330+ ft with an insuffecient warm-up, both glute/ham tie in have been hurt, knees can give me trouble,

TRAINING HISTORY & ACHIEVEMENTS:have not hit goals yet though but did get a 36" standing vert.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:about to finnish smolvo squat routine ( the intense phase )

BRIEF OVERVIEW OF CURRENT DIET:summer was extreme  high calorie (5000-10000)...bout to change diet up to clean up a bit.
smolvo


IMPORTANT ACTIVITIES:depends I would like to play basketball 6x a week but since it zaps my strength and slows progress, I am prolly only gonna play on sunday nights with some pretty decent competition.