You cannot dunk because you are simply not strong enough to jump 38"+
Make a goal of high bar, full squat 2xBW consistently for 5 reps+.. get there and you will have a chance to dunk. Any other thing you invest your time and effort is not going to help you as much.
You of all people should know that the only reason you are in the 30s" VJ is because you were able to consistently handle 315 at some point. Do the same with 400s. You just have to not go mental when you burnout.
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Oct 25
315-365-405 one arm cable rows 75lbx20
Mon Oct 26
morning 315-365-405 one arm cable rows 75lbx20
afternoon 315-365-405 315x20 no-pause one arm cable rows 75lbx20
* gym too packed and did not feel like waiting to do inclined press. the 315x20 feels like routine now. could have gone to 22-24 today. il do a couple more of these then i'll chill back to just a heavy single 440. bw steady at 194lb wet. * my horizontal pulling is still very strong. now i'm limiting myself to this full stack of 75lb. could have been 80lbx20 already if i can add weight. i don't get broken with this pulling. i only fatigue out by doing 2x20s per day for multiple straight days.
Tue Oct 27
morning 315-365-405 one arm cable rows 75lbx20 inclined press 135lbx10
afternoon 315-365-405 one arm cable rows 75lbx20
Wed Oct 28
morning 315-365-405 one arm cable rows 75lbx20 inclined press 135lb x6-6-8
morning 315-315-315-365-405 smith skip bw chins x20 one arm cable rows 75lbsx20 seated inclined press 245lb x8-6-6 hammerstrength superinclined seated calf raises 270lb x10-8-6
* strong on the little lifts. skipped the smith squat. too many people using the only smith in this gym with no free weights until building is fixed. will squat this afternoon on another gym.
afternoon 315-365-405 315x20 no-pause
* woke up from afternoon nap with shoulder and back tightness. took another 2hr nap and it felt a lot better after. will skip squats in the morning tmrw and do minimal for the next few days til sunday.
Wed Oct 21
morning 315-365-405 seated inclined press 245lb x8-6-6 hammerstrength superinclined one arm cable rows 75lbsx20
* cable row pulls still very strong. will limit consecutive x20s days in a row.
Thu Oct 22
315-315-315 paused 315-365-405 paused one arm cable rows 75lbsx20
* added more warmup singles. legs feel the aftereffects of the double 20s a few days back. cable rows still very strong.
Fri Oct 23
315-315-315 paused 315-365-405 paused one arm cable rows 75lbsx20
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Oct 11
315-365-405 one arm cable rows 75lb skip incline press 135lb x12-8-4
* abs a little domd from the chinsx20 i did yesterday after weeks of not doing them. my vertical pulling improved a lot while i was resting the chins and did horizontal pulling with the cable rows.
Mon Oct 12
morning 315-315-315-365-405 smith one arm cable rows 75lbx10 incline press 135lb x10 x10 smith incline press 135lbx10 225lbx6+4 185lbx10 hammerstrength super inclined seated calf raise 270lbx6+4
* main gym (not work gym) have no free weights until 2nd floor is fixed.. some reinforcement thing. did my morning lifts using machines. the smith was not as bad as i thought for the paused squats. resistance feel about the same. * did lots of upperbody push and the seated hammerstrength superincline feels pretty good. can load up to 4/5 plates on each side (405-495lb). started today with 225 max and it was not that heavy. these machines are really good for volume work. might get serious adding them to my routine. i don't care what they say about functional or balance handicap when not using free weights.. if i can balance 405+.. im good with these little things.
afternoon 315-365-405 315x20 no-pause incline press 185lbx20 hammerstrength super inclined
Tue Oct 13
morning 315-315-315-365-405 smith one arm cable rows 75lbx10 incline press 225lb x8-6-6 hammerstrength super inclined seated calf raise 270lbx10+8+4
* strong to 75lbx20 on the cable rows again but still took another light day to x10 reps only. * really liking the seated inclined machine press. might use this for a while in conjunction with the cable rows.
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Oct 4
Morning 315-365-405 one arm cable rows 75lb x20 incline press 165lb 2-3-2-3
Afternoon 315-365-405 one arm cable rows skip incline press 165lb 3-4-3-4-2-3-1 seated calf raise 225lb x20
Mon Oct 5
Morning 315-365-405 one arm cable rows 75lb x20 incline press 165lb 2-2 seated calf raise 225lbx20
Afternoon 315-365-405 315x20 no-pause one arm cable rows skip incline press 165lb 3-4-3 seated calf raise 225lb x20
Tue Oct 6
Morning 315-365-405 one arm cable rows 75lb x20 incline press 165lb skip seated calf raise 225lb x22+2
* will add more weight to my seated calf raises. 5 plates is not cutting it anymore. will go 5x45lb+25lb and try for 12-14reps + 8-6more to get to daily 20s. cable rows and inclined press cannot go 2x per day. tiring too fast. will alternate them. will do the inclined press this afternoon. skip the rows. did them this morning already.
Afternoon 315-365-405 one arm cable rows 75lb skip incline press 135lb x12+8
* will go volumes now on the inclined press using 65-70%RM. will aim for straight set to 20. still fatigued on the squats today. messed up my sleep cycle a bit due to an early afternoon work meeting.
Wed Oct 7
Morning 315-365-405 one arm cable rows 75lb x20 incline press 135lb x14+10 seated calf raise 270lb x12+8
* legs still not recovered. i did a 315x20 this wed morning last week. not today. * volumes on the inclined press working well. will stay with 135lbs until i get repeated 20s, more up 5-10lbs and 20s again.. then eventually go heavy with 185-225lbs * calves are very strong. 6 plates now at 10+reps. will stay with this weight again until i get to 20+ straight reps. will take some time.
Afternoon 315-365-405 one arm cable rows 75lb x10 incline press 135lb x12+10
Thur Oct 8
315-365-405 one arm cable rows 75lb x10 incline press 135lb x11-9-4
Fri Oct 9
315-365-405 one arm cable rows 75lb skip incline press 135lb x10-3-4-3
Sat Oct 10
315-365-405 one arm cable rows 75lb skip bw chins x20 incline press 135lb x12-12-12-12 seated calf raise 270lb x10-10
you're doing 20's back to back days now? how do you feel? when i adapted to 20's, doing them near daily made me feel "amazing".
pc!
high rep squats really thicken my hamstrings. it makes the reps feel not as deep. i feel very good doing them but i have to eat a little more to make sure my weight doesn't drop from the added conditioning work.
if i feel thick later, i'll do back to back 20s, but not really set on doing them. i prefer a 440x1 cause its more chill.
Morning 315-365-405 one arm cable rows 75lb x14+6 incline press 155lb x6-4-3-4-3 seated calf raise 225lb x20z
Afternoon 315-365-405 315x20 no pause one arm cable rows 75lb skip. resting incline press 155lb x3-4-3
* was more tired now on the 2nd back to back 315x20 compared to last week. i don't know how i'll repair myself and get 440x1 tmrw just like i did last time. i'll resort to higher sodium+protein by eating the classic.. lots of eggs. sucks that they are expensive now.
Tue Sept 29
Morning 315-365-405 one arm cable rows 75lb x20 incline press 165lb x3-3-2-2 seated calf raise 225lb x20
Afternoon 315-365-405 one arm cable rows 75lb x20 incline press 165lb x3-4-2-1
* resting legs now. doing good on the inclined press. will use 165lb until i can get to x20 with clusters of 6s.. i'm at 4 reps now. need 2 more. a couple of 6-4-6-4 with the 165 and then i'll move up to 185lbx10s with 3-2-3-2. thats the plan.
Wed Sept 30
Morning 315-365-405 315x20 no-pause one arm cable rows 75lb rest incline press 165lb x3-2-3-2 seated calf raise 225lb x20
* very rare that i'm strong in the morning. i took it light on the squats yesterday and then boom.. rebound back to 315x20. i thought about saving the strong for later but it usually does not work as well as planned. * used a plyo box to raise and rest my legs while doing the inclined press to really isolate the pressing to the shoulders. it worked. cannot really bridge the lowerback and get the planted legs involved in the press if both feet are raised.
Afternoon 315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Thur Oct 1
315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Fri Oct 2
315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Sat Oct 3
315-365-405 one arm cable rows 75lbx20 incline press 165lb x3-4-3
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 20
Morning 315-365-405 one arm cable rows 75lb x12 incline press 155lb x4-3-3 #2 seated calf raise 225lb x20
Afternoon 315-365-405 315x20 no-pause one arm cable rows 75lb x12
* 315x20 was easiest today. dry 192lb bw lately. my hamstrings are thicker from the volumes of 315s. * 3rd week of inclined press. would like to see if I can do 185lb+ by December. plan is to go back to 135-145lb lb on volume days and do clusters to 20 reps doing 8-6-6. the 155lb is too heavy to use for 4+reps. i''m doing these inclined mostly for shoulder mass and really try to keep my back flat so I do not increase tension and use too much total body effort.
Mon Sept 21
Morning 315-365-405 one arm cable rows 75lb x12 incline press 155lb x4-3-3 #3 seated calf raise 225lb x20
Afternoon 315-365-405 315x20 no-pause one arm cable rows 75lb x12 incline press 155lb x4-3-3 #3
* back to back 315x20s. not really feeling any DOMs. feel more soreness in my shoulders from the inclined press. * cable rows feeling more and more natural. I pull a little to the top at full ROM (still a horizontal pull) and it really gives me a better squeeze of the back. (will take vid tmrw to see how it really looks like) * I feel good with the 315s even though im not very thick lately at 192lbBW. I can 440 but I get added conditioning work with the volumes. * noticed also a lot of people that incline press use a lot more weight but do not let the bar tap the chest. my shoulders look thicker and I'm just at this little 155lb
Tue Sept 22
Morning 315-365-405 one arm cable rows 75lb x12 incline press 165lb x2-2 #4 seated calf raise 225lb x20
Afternoon 315-365-405-440 +10 one arm cable rows 75lb x20 incline press 155lb x3-4-3 #4
* ate a bit more than usual following the sun-mon high volume 315s. 196lb wet BW at gym. did not have any problem with the paused 440x1. * added Philadelphia cream cheese to rice for added calories and more calcium and sodium. higher sodium used sparingly leading to a high intensity day really works for me. bloated and thick = good lifting day. my blood pressure still stays at 95/65ish. that's with consistent 500mg+ caffeine/day. * deload in the morning on the cable rows and only did 1set. felt very strong in the afternoon and got to x20 at max stack of 75lb. might need to switch machines now and use the cable station. those go to 100lb (200lb stacks but 1/2 effective weight) * inclined press does not really involve the chest at all the way I'm doing them (no arc on back, feet relaxed), which is a good thing for me. I only feel the soreness on my front delts.
Wed Sept 23
Morning 315-365-405 one arm cable rows 75lb x20 incline press 155lb x3-4-3 #5 seated calf raise 225lb x20
* 4-day work week starts tonight. good time for a deloading. my shoulders could use some time off now.
Afternoon 315-365-405 one arm cable rows 75lb x20
75lbx20 standing one arm cable rows <a href="http://www.youtube.com/watch?v=HbpKxS_XRm0" target="_blank">http://www.youtube.com/watch?v=HbpKxS_XRm0</a>
Thur Sept 24
315-365-405 one arm cable rows 75lb x20 incline press 155lb x2-2
Fri Sept 25
315-365-405 one arm cable rows 75lb x20 incline press 155lb x2-2
Sat Sept 26
315-365-405 one arm cable rows 75lb x20 incline press 155lb x3-4-3 seated calf raise 225lb x16-8
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 13
315-365-405 315x4 no-pause one arm cable rows 75lb x20 incline press 135lb x6-4-6-3-1
Mon Sept 14
Morning 315-365-405 one arm cable rows 90lbx10 75lbx10 incline press 135lb x6-4-6-4 seated calf raise 225lb x18-6
* figured out the effective weights of the cable machines I use for rows. the max resistance is 100lb. the 200lb weight stack has an extra pulley resulting in a half effective weight. I can do with 100lb x10s until I can get it to x20s. * 3rd week already of the inclined press. might start to add weight and keep reps down to clusters of 4/3s.
Morning 315-365-405 one arm cable rows 90lbx10 75lb x10 x10
Afternoon 315-365-405 315x16 no-pause one arm cable rows 75lb x10 incline press 135lb x8-6-6
Wed Sept 16
Morning 315-365-405 one arm cable rows 75lb x10 seated calf raise 225lb x14-10 inclined press 155lb x3-4-3
Afternoon 315-365-405 one arm cable rows 75lb x10 inclined press 155lb x1-3-3-3
Thur Sep 17
315-365-405 one arm cable rows 75lb x10 inclined press 155lb x4-2-2-2
Fri Sep 18
315-365-405 one arm cable rows 75lb x12 x10 inclined press 155lb skip 1
Sat Sep 19
315-365-405 one arm cable rows 75lb x12 x12 inclined press 155lb 4-3-3 #1 seated calf raises 225lb x20
* will not overdo the inclined press and add a skip day. # means straight days. felt strong today and feels like I can do 155 to 6-7reps. I limit my max reps by doing them until I cannot do the concentric without arching my lower back. I do them all flat back and rely mostly on my shoulders. arching the back involves the chest more but I can definitely feel some beating in my lowerback whever I do that.
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 6
Morning 315-365-405 one arm cable rows 65lb x20 seated calf raises 225lb x20 incline press 135lb x10 x8+2
Afternoon 315-365-405 one arm cable rows 65lb x20 incline press 135lb x10
Mon Sept 7
Morning 315-365-405 one arm cable rows 65lb x20 incline press 135lb x10
Afternoon 315-365-405 one arm cable rows 65lb x20, 140lb x10 incline press 135lb x10
* cable rows - will go heavier with less reps. il switch back to x20s on my working days. my company gym cable rows tops out at 75lb.
Tue Sept 8
Morning 315-365-405 one arm cable rows 75lb x10 incline press 135lb x10
Afternoon 315-365-405 315x16 no-pause one arm cable rows 70lb x20 seated calf raises 225lb x20
Wed Sept 9
Morning 315-365-405 one arm cable rows 70lb x20 incline press 135lb x10 seated calf raise 225lb x14+6
* BW 190-194lb. volumes of upperbody pulling and the incline press thinning me out a little. did not plan on eating excess for those. did not get my 440lb this week. I don't feel thick. decided to do 315 volumes but got tired at rep 16. could get 18 but that's too much for a day.
Afternoon 315-365-405 one arm cable rows 70lb x20 incline press 135lb x8-6-4-1-1
Thur Sept 10
315-365-405 one arm cable rows 70lb x20 incline press 135lb x8+2
Fri Sept 11
315-365-405 one arm cable rows 70lb x20 incline press 135lb x8-6-5-1
Sat Sept 12
315-365-405 one arm cable rows 75lb x20 incline press 135lb x8-6-6 seated calf raises 225lb x18+6
bracing is similar but the top ROM from the way I do it is not to the side but towards the deltoid head with the forearm and bicep of the pulling arm in full contact.
wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?
no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.
you put the pulley low for the rows, right? how low?
lowest possible so i can plant both legs + free hand into a tripod. pulling cable with elbow+wrist+shoulder aligned horizontally (with the resistance/cable) made so much difference making the movement more natural and effective.
Show Posts
