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Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: July 24, 2022, 08:41:09 pm »
24 July
BSS w 3sp 3x6. 40s
RH - 3x8 70lbs
Hanging abs 4 x10
BSS w 3sp 3x6. 40s
RH - 3x8 70lbs
Hanging abs 4 x10
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2
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: July 12, 2022, 11:01:07 pm »
1 July
Squat 235 3x5
BSS w 3 sec pause 3x6 30’s
45 degree back raise x 24
11 July
Squat 225 3x5
Reverse hypertension 5 sets with 25s
12 July
Basketball. Decent pickup.
Squat 235 3x5
BSS w 3 sec pause 3x6 30’s
45 degree back raise x 24
11 July
Squat 225 3x5
Reverse hypertension 5 sets with 25s
12 July
Basketball. Decent pickup.
3
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: June 25, 2022, 04:14:39 pm »
Back at it after time off.
22 June
Bench 205x5, 185lbs for reps
Bunch of accessories
25 June
Squat 225 2x5, 185x10.
BSS w 3 sec pause 3x6 35’s
Back raise 45 deg x 30
22 June
Bench 205x5, 185lbs for reps
Bunch of accessories
25 June
Squat 225 2x5, 185x10.
BSS w 3 sec pause 3x6 35’s
Back raise 45 deg x 30
4
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 31, 2022, 06:31:19 pm »
25 may
Squat 225x5, 225x10!
Bunch of sets of pin squats
28 May
275 3x5. Really good set
BsS 3x6
Back raise 3x10 BW
Calf/Tib raises 2 sets
Hanging abs 4 sets
31 May
Squat 285x3, 225x10
Bench up to 225 for a few and down
Back raise and some accessories
Not gonna have a gym membership for about two weeks so gonna use this as a Deload for a bit
Squat 225x5, 225x10!
Bunch of sets of pin squats
28 May
275 3x5. Really good set
BsS 3x6
Back raise 3x10 BW
Calf/Tib raises 2 sets
Hanging abs 4 sets
31 May
Squat 285x3, 225x10
Bench up to 225 for a few and down
Back raise and some accessories
Not gonna have a gym membership for about two weeks so gonna use this as a Deload for a bit
5
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 21, 2022, 08:58:01 am »
16 May
Front squat 155lbs x5, 135lbs 2x5
Some random machines lower body
Sauna
21 May
Squat 275x5, 225x10, 185x10
back raises
Front squat 155lbs x5, 135lbs 2x5
Some random machines lower body
Sauna
21 May
Squat 275x5, 225x10, 185x10
back raises
6
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 16, 2022, 02:35:52 am »13 may
Squat 295x5, 275x5, 235x10
Light bss
45 degree back raise x30
7
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 07, 2022, 11:01:35 am »6 may
Upper- barbell bench (225 and then lower)
Sauna session 20 mins
7 May
Squat 285lbs 2x5, 225x10
Bss 3 sec hold 3x6 12s
45 deg back raise x 30 total
Tib raised and calf raises
Hanging abs 2x8
Next lower session hitting front squat for sure. Right now I like 2 back squats then 1 front squat session alternating. Just need to keep pushing and also pushing diet / walking to get that bw down more and overall fitness up.
8
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: May 04, 2022, 05:19:11 pm »
30 April
Squat 2x5 275lbs, 1x10 225lbs
Bss 12s
4 May
Squat 285x5, 275x5, 225x10
Bss 3 sec hold 3x6 12s
45 degree back rai
285 felt good. Keep ramping up squat with front squat mixed in.
Bw around 209lbs. Not doing any jumps till I get down to below 200.
Squat 2x5 275lbs, 1x10 225lbs
Bss 12s
4 May
Squat 285x5, 275x5, 225x10
Bss 3 sec hold 3x6 12s
45 degree back rai
285 felt good. Keep ramping up squat with front squat mixed in.
Bw around 209lbs. Not doing any jumps till I get down to below 200.
9
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 26, 2022, 08:13:09 am »
26 April
Squat 3x5 255lbs — bit tougher than expected
BSS 3x6 w pause 12’s
45 degree Back raises x24
Bench 3x8 185lbs
Some upper / calf & Tib / quick abs
Sauna
Squat 3x5 255lbs — bit tougher than expected
BSS 3x6 w pause 12’s
45 degree Back raises x24
Bench 3x8 185lbs
Some upper / calf & Tib / quick abs
Sauna
10
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 14, 2022, 05:22:43 pm »
14 April
Bench 205lbs x8, 185lbs 2x8
Squat 245 3x5
BSS light 3x6
45 degree back raise x24
Been traveling so kept squat light
Bench 205lbs x8, 185lbs 2x8
Squat 245 3x5
BSS light 3x6
45 degree back raise x24
Been traveling so kept squat light
11
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 11, 2022, 05:10:04 am »
11 April
Bss 3x6 w 3 sec pause 16kg
Glute thrusts for reps
Some upper including dbell bench
Calf raise and Tib and then raises
Hanging abs
Bss 3x6 w 3 sec pause 16kg
Glute thrusts for reps
Some upper including dbell bench
Calf raise and Tib and then raises
Hanging abs
12
Progress Journals & Experimental Routines / Re: Dunk before 3-4
« on: April 08, 2022, 07:29:50 am »
5 April.
Played ball. Good workout. Felt ok not great.
8 April
Squat up to 285x5 felt okay.
Bunch of squat sets on way down
Few set of front squats
Sauna session
No other lifts today. Will be without a squat rack for a week so will hit other exercises then.
Might start using a belt. Low back been locking up a little bit.
Played ball. Good workout. Felt ok not great.
8 April
Squat up to 285x5 felt okay.
Bunch of squat sets on way down
Few set of front squats
Sauna session
No other lifts today. Will be without a squat rack for a week so will hit other exercises then.
Might start using a belt. Low back been locking up a little bit.
13
Progress Journals & Experimental Routines / Re: DBT4 (Dunk Before Thirty-4)
« on: April 03, 2022, 09:20:05 am »
31 March
Front squat 3x5 105lbs
Bss 3x6 (w pause) BW
Hip thrust 3x6 185lbs
Hanging abs 3x10 BW
Easy upper - incline bench 105lbs 3x8
Sauna
Front squats feel great. Wish I would have done these back in the day. Really hits the quad and takes more balance and core strength. Also lighter weight gives back a break. We will see.
02 April
Basketball pickup. Felt pretty good
3 April
Squat 3x5. 275.
Solid, might try 285 next time depending on how I’m feeling
BSS 3x6 w 3 sec pause 8kg
45 degree back raise 3x8
Hanging ab 3x8
Tib raised and calf raises bw 3x25
Sauna 15 mins
Weight is getting better. Down to 209 from a high of 228. Gonna start more jumping type work and cardio once I’m below 200.
Front squat 3x5 105lbs
Bss 3x6 (w pause) BW
Hip thrust 3x6 185lbs
Hanging abs 3x10 BW
Easy upper - incline bench 105lbs 3x8
Sauna
Front squats feel great. Wish I would have done these back in the day. Really hits the quad and takes more balance and core strength. Also lighter weight gives back a break. We will see.
02 April
Basketball pickup. Felt pretty good
3 April
Squat 3x5. 275.
Solid, might try 285 next time depending on how I’m feeling
BSS 3x6 w 3 sec pause 8kg
45 degree back raise 3x8
Hanging ab 3x8
Tib raised and calf raises bw 3x25
Sauna 15 mins
Weight is getting better. Down to 209 from a high of 228. Gonna start more jumping type work and cardio once I’m below 200.
14
Progress Journals & Experimental Routines / Re: DBT4 (Dunk Before Thirty-4)
« on: March 29, 2022, 09:57:06 am »
28march
Squat 2x275lbs. Repeat again!!
Hip thrust 225lbs 3x6
BSS 3 sets
Back raise x30 BW
Hanging abs 3x10 BW
Decent sauna session
Squat 2x275lbs. Repeat again!!
Hip thrust 225lbs 3x6
BSS 3 sets
Back raise x30 BW
Hanging abs 3x10 BW
Decent sauna session
15
Progress Journals & Experimental Routines / Re: DBT4 (Dunk Before Thirty-4)
« on: March 24, 2022, 03:15:41 pm »
25 March
Squat 275x5, a few lighter sets - repeat
BSS - 3x6 12’s
Hip thrust - 3x6 185lbs
Tib / calf raises 2x25 each (BW)
Back raise (x25) (BW)
Hanging abs (3x10) (BW)
Pull-ups and lights upper body
Sauna session (15 mins 80C)
Squat 275x5, a few lighter sets - repeat
BSS - 3x6 12’s
Hip thrust - 3x6 185lbs
Tib / calf raises 2x25 each (BW)
Back raise (x25) (BW)
Hanging abs (3x10) (BW)
Pull-ups and lights upper body
Sauna session (15 mins 80C)