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Messages - ChrisM

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286
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 20, 2017, 11:17:27 pm »
Deadlifted Thursday night. Future reference note: I always weigh myself at the end of a workout, especially on leg days, for various reasons. This practice had an interesting turn last night.

BW: 171.8 lbs. Literally about shit when i saw this. Ive been eating everything in sight for days now. I just dont get it.

Deadlifts:

135 x8, 225 x4, 315 x1, 405 x1, 475 x1. Top single was stupid. Shoulf have done 455 because I knew my bodyweight was low. Ended up being more back driven than i thought. Knew for sure today was going to hurt.

435 x3. Wow. Struggle.
405 for 4x3. Much better. ugh.

Circuits x2:
-BSS (weirdly strong on this given the deads), seated calf raise, box jump and core.
-ham curls, glute machine, box jump and core work.

Extra stretching after since I just knew my lower back was wrecked. Was actually sore WHILE lifting. Realized why i was struggling when i weighed in. Sheesh. Woke up this morning and dreaded rolling over but ill be damned, I feel fine. No aches at all? WTF maybe it all hit me Sat idk.

Headed to gym now for some random junk and ball handling drills.

287
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 19, 2017, 11:17:18 am »
Back to rec league action last night! Got another W and man i missed playing lol! 3 weeks off feels like an eternity. Was semi worried because my body weight was down so much. Afraid id hit a wall energy wise or be weak and get pushed around. Good news....neither happened lol! Better news... Im way quicker and more explosive SL jumping. Like...large noticeable difference.

In layup line i was not going all-out  (duh) and I was wrist on the rim doing layups off 1. Easy lil two handers off 2 feet. Got me excited. Played 2nd and 4th quarters only because we were easily the better team but they kept it close (got it down to 4 at the end of the 3rd) before we won going away by 19. Had a volleyball spike style block in the 2nd and a nice up and under reverse and 1 layup. Went up and their big (6'6" ish) grabbed my right shoulder so i went other side and laid in lefty. I know i was up because my hand was still on the backboard when I finished but the guys said i was still palm at the rim height on the other side. Surprised me off 1. Then in the 4th I had one of those moments... shortly after I was tossed the worst off glass oop ever (smh...and it was from my best friend oh usually is desd on point lol he knew as soon as he threw it it was high af. still tried to get it but i jumped from the 3rd hash and still watched it go over my head lmao) I snagged a defensive rebound spun to go up court and their pg tried to reach in. Well, I snatched back on him and he semi stumbled because he was reaching hard then decided he would press up on me. Mistake, I took it personally...gave him a spin move and little cross and he backed off. Jogged the ball up court and hit him with a cross over at the 3 point line. All i knew was he completely disappeared from my peripheral and the lane was vacant... I cocked back and destroyed a 1 hander as some guy tried to recover help side. Nice dunk but not really a poster. I heard a few ohhs and 1 oh shit when i crossed dude but it got good after I dunked lol! Turns out when i hit him going right to left on the cross it was so quick he got froze completely....then turned the wrong way and just stood there after I was a full step by him. So happy i got a nice dunk in this league!!!

Bottom line...Im going to cut back on upper body stuff a little and try to maintain this 173-175lbs weight.

Hit the gym at weighed in at 173 even after a snack and did some speed work. No weights.

Deadlifts tonight!

Oh also had a 2 hand tomahawk post game that was easy/clean off 2 steps post game. Just wanted to see considering how i felt in game. Dont think the weight loss has hurt vert more than an inch  if that.

288
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 17, 2017, 08:13:22 am »
Squat night. Rage mode was activated. Not sure that helped.

BW: 174.2lbs. Sigh. We'll see how Wednesdays game goes at mid 170s i guess.

Warmups+quick static stretch+jumps

Squats:
bar x 10, 135 x8, 225 x4, 315 x1, 385 x1.

5x3 at 335lbs. 2 box jumps after each set. Not going to complain at this weight. Im near all-time levels of relative strength tbh.

Circuits x2:
-barbell step ups, calf raises, box jump, core.
-leg extensions, front squat, box jump, core.

Was surprised I got the 385 when i weighed myself at the end. Taking that as a good thing. Only had 3 hours of sleep after lifting. Thats going to suck later.

289
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 15, 2017, 10:18:02 pm »
Saturday (yesterday) went to the weight room to do some speed work and basically warmed up and did a ton of jumps and skipped all weights. BW was 174.8lbs. After about 25 mins of box/depth/lateral jumps, some ankle hops and leap ups I felt some fatigue but also had that 'loose springy' feeling. So i did 5 2 step ME jumps at the duct work in the ceiling  and called it quits. Previously  (last month lol) I was to my palm just barely on the duct (bottom edge of duct is 10'8" I measured lol). Yesterday I barely grazed it on jump 1. Got finger tips on jump 2 and 3,4 and 5 were 2nd knuckle area. Means Im down a little but not too bad IMO. 2 steps isnt a lot for me so Im quite happy to jump 41ish inches given the shitty weeks Ive had. Quit while i was ahead (trying to be smart here) and went home.

Today....dropped by the court to shoot before a haircut and date. Handle is ok, jumper is a tad off (short, probably due to lack of reps). So just shot around, no real warmup for 30 mins until i broke a light sweat. Dunked a few times off various plants on the 9'6" side goal (RL my normal plant had some soreness in my right knee. LR always feels weird outside of a game lol and i seem to somehow be progressing my SL jumps because they felt almost as easy) and then said hell with it...went to the regulation goal. 2 step dribble dunk and I killed it. Again with both hands. Hmmm. Timing was off on lobs but a weird bounce feeling was there. Not my normal 'spring' but I had a TON of pop from my ankles it felt like and my plants were very smooth and upright. Normally I dont feel like i ever finish jumps (good ankle power) so I think the high volume hops helped?

Anyway... thats where im at now. Debating heading to due light chest and shoulders in a few. Dont want to wreck the jumper tho before Wednesdays game.

290
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 14, 2017, 03:18:51 am »
Well....got better. For 2 days. Then sick AF again. Lifted deadlifts for the first time last night felt insanely weak. Top single 455. 405 5x3 was ughhh. Accessory work was meh. Weighed in....

171.8 lbs. Omg. No wonder i feel like shit.

Ate everything in sight today even if my appetite isnt back fully, dod half a bacl and bicep workout. Weight.... 171.2lbs. Not good. Gotta get some carbs in me.

291
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 11, 2017, 11:05:30 pm »
Not hating, that was my initial thought when I saw it as well. Hes got bounce for sure....but seems to me the gym he usually dunks at in S FL may be a little shy of 10 foot. Especially given comparable camera angles.

292
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 30, 2016, 10:45:40 pm »
Guided the wifey through a hamstring workout today and messed around with some back work a little to see how I felt. Surprisingly, I felt pretty good even if I bacled off a few lbs on lifts compared to normal. Weighed myself afterwards...180.2 lbs. How the hell? I just started eating sparingly this AM after close to 48 hours of suck. Oh well. I'll take it! Plan is to ramp it up tomorrow and Sunday and be full bore by Monday for squats.

293
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 30, 2016, 10:50:10 am »
Well shit week this week. Started well...ended poorly lol!

Monday: Squats

warmups+jumps

BS: bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

355 5x3. Thought i had 345 on the bar...oops. Lol!

Circuits x2:
Stepups, calf raises, box jump and core.
Leg extensions, front squat, box jump and core.

Great workout. BW 180.5lbs.

Skipped Tues due to work/family and then got sick Mid day wed. just now starting to feel better, still weak but energy is coming back slowly. Guess I'll reset on Monday and go again. May try some light stuff tonight or tomorrow if i feel up to it.


As for the FS andrew, I agree. i need both but with how quad dominant i am it may pay dividends to really hammer FS for a min and see what happens

294
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 20, 2016, 09:06:04 pm »
Thanks for the love guys! I truly appreciate it!

Dreyth...man I feel like they help but you have to find the sweet spot. I dont do any running box jumps after heavier weights. I feel like that may overload the muscle. I do standing at a height thats somewhat challenging but easily repeated throughout the workout. I can usually estimate that height by how springy i feel in warmups and how my top single squat or deadlift feels.

As for rest its also a feel thing. First sets can be 15-30 seconds later. Later reps can be up to a minute. Effectiveness? Tough call but my reasoning (pure feel and bro science lol) is that my ultimate goal is jumping and jumping is a ton of movement efficiency. So the more I rep 'good' jumps the better i usually jump. Reason #2 is after a heavy single or triple I feel incredibly light and powerful. So i try to capitalize on that 'supercharged' feeling and push my body a little.

My tired seems different but it may be  my adhd chemical imbalance. I have a great 'second wind'. I'll get "tired" a few mins into a workout (usually in warmups around when i begin a quick 5 min static stretch) and then after a short breather I just go. Se thing happens in games so I try to offset it by warming up til i hit that small hurdle then when we tip off...Im good all game. I actually feel stronger and bouncier most games in the 4th quarter than i do in the first. Im weird i know :(

Oh side note: "heavy" front squats make me feel stupid explosive. The box jump after my PR FS was insane compared to earlier reps. Just a ton of quad 'power'. Think maybe programming a progressive FS overload into my routine may help me.

295
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 20, 2016, 02:51:02 pm »
We did. A lot of really complicated stuff happened last week that kind of "fated" us back together and we realized how stupid some stuff was and how much weve missed each other. Hopefully we can learn from that and keep building something together. I do love having all the kids back together for sure!

And its no big deal about the personal stuff. Sorry about the confusion lol

296
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 20, 2016, 10:35:11 am »
Ugh. Had a throw away session Thursday night late. Had 2 hours of sleep Wed night and then work and a playoff game Thursday, we won (semifinal), and was just dead fucking tired but tried deadlifting at 11pm anyway. Bleh. Felt fine up to 455 single. Tried a 495 attempt twice. First attempt it moved but I had zero focus and let.it go. 2nd attempt didnt move lol! Made me mad which made lifting worse. Did a 3x3 at 435lbs and said F everything else and went home. Skipped Friday for some more sleep, then hit some speed work Sat which felt really nice. Skipped Sunday so the wifey and I could take the kids on 'the polar express'. Was actually pretty cool! Had one leagues final last night...won going away easily. Was up 33 at the half and coasted to a 15 point W. Easy league tho. Went home...ate...put the wife to sleep and went to squat!

BW: 179.6lbs

Warmups and jumps

Squat:
bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Less explosive than id like.

345lbs 5x3. 2x 40" box jumps after each set.

Circuits 2x:
-step up (135lbs x8), calf raise (500lbs x20), box jump, core.

-leg extensions (SL 70lbs x12), Front squat (225lbs x6, 275lbs x1 <last lift of the night! FS PR!) box jumps and core.

Given how ive been running 2-3 games per week plus everything else Im happy to have maintained my numbers. Now we'll start pushing toward some larger numbers since I'll only have 1 game a week in the league thats left. Time to get it!
 

297
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 16, 2016, 01:47:32 am »
You have the strength IMO to dunk. you NEED to qork on movement efficiency and RFD while MAINTAINING your strength. GO!

298
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 13, 2016, 12:12:36 pm »
Well played sir. Well fucking played. upvoted for the lulz. :)

299
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 13, 2016, 08:42:29 am »
Workout was brutal... dropped the princess off at daycare...time to nap some before work lol

warmup+jumps

BW: 179.5lbs

squat
bar x12, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1. Not as much pop as usual. Sluggish from brownies and blowjobs lol

5x3 at 345lbs super set box jumps. Better.

circuits x2
-step up (135 x8), leg press calf raise (500lbs x20), box jump, core.
-SL leg extension (55lbs x12 strict, x8 at 130lbs DL finisher), fs (135 x8, 225 x4 lower back fatigued), box jumps, core.

Overall...not bad at all. Ill take it. Have to skip other rec league on Wed due to work. Round 2 of playoffs for league from last night os Thursday.

Thanks LBSS!

300
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 13, 2016, 12:35:25 am »
Crazy freaking weekend but I wouldnt trade it for anything EVER.  Happy! Anyways....did speed work Sun night after off on Friday due to a surprise date and back/bicep Sat. Wasnt really explosive but it came around. Got some vid off 2/3 step box jumps. And me BSing around lol! Same circuit of lots of plyos followed by jump squat/hang clean/box jump complex. Tossed in some light chest work between rounds since I skipped that day lol!

First round of one of the leagues playoffs. Rematch of last Mondays ge. I had to work late. Got there just before half time. Left the sweat pants and long sleeve tee on...hit my first 4 3s and first 7 shots overall. Had a 17 point lead at halftime...exploded in the 2nd lol! Won 105-44. Damn. Played 15 mins in the 2nd half.... 28 points, 14 assists and 2 monster blocks. The guys were hitting and I was just letting the game come to me, kinda surprised when i checked the stat sheet lol! Tossed down a few dunks post game. Went home. Eat. She made brownies. Sigh. lol now its time to squat. Gna be a little tired but seeing as Ive been laid more since Friday night than in the last 6 weeks combined....I'll take it. Lets see if we can still make gains!

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