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Author Topic: Chris' training journal  (Read 501804 times)

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ChrisM

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Re: Chris' training journal
« Reply #1170 on: October 17, 2016, 06:54:19 pm »
+4
<a href="http://www.youtube.com/watch?v=f080kBN4hGo" target="_blank">http://www.youtube.com/watch?v=f080kBN4hGo</a>
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Dreyth

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Re: Chris' training journal
« Reply #1171 on: October 17, 2016, 07:44:28 pm »
0
^ god damn!

looks smooth as ever too
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seifullaah73

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Re: Chris' training journal
« Reply #1172 on: October 17, 2016, 07:57:16 pm »
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WTF!!  :ibjumping: man you got bounce.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

ChrisM

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Re: Chris' training journal
« Reply #1173 on: October 17, 2016, 11:27:33 pm »
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Thanks guys! I see little stuff that can be improved but im still shocked a little. I stutter at the beginning and can keep myself upright more on the plant. May help some. Mostly my timing on lobs is wayyyy off.

That said my legs were junk for squats today after that plus work lol and i forgot my pre workout. Grinded out a shortened sesh tho.

Warmups and box jumps

bar x10, 135 x8, 225 x4, 315 x1, 365 x1, 385 x1.

315 3x5. Everything felt 20-30lbs heavier today. No way i get a 5x5 with good speed so i stopped at 3 sets.

Minimal core work and 2 circuits of front squats (135lbs x5 for speed), high rep quad extensions and some calf raises. Knee was bugging slightly so I went away from the original plan of step ups and heavier junk.

Not bad for how i felt imo. Must stretch. Its something i slacked on hard this year.
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ChrisM

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Re: Chris' training journal
« Reply #1174 on: October 19, 2016, 07:57:09 pm »
+4
Slept like shit last night but woke up to go shoot before work. Ended up putting in an hour and fifteen minutes of drills at 110%. Handle and shot made big leaps forward. Chilled for 15 minutes shooting fts because legs were jelly and then dunked for about 15 minutes. Short vid clip coming. Didnt feel explosive at all but judging from the vlips...that bodes well for the future i think.

At the gym now doing some light weight high rep recovery work on legs before hitting back and biceps.

Oop vid loaded! Tried BSing with the phone editor thing...turn the volume down. Its quiet during slow mo then loud af lol

<a href="http://www.youtube.com/watch?v=TfsjFfJkeSY" target="_blank">http://www.youtube.com/watch?v=TfsjFfJkeSY</a>
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seifullaah73

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Re: Chris' training journal
« Reply #1175 on: October 20, 2016, 06:31:11 am »
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nice, you seemed have gotten the hang of the timing of the second dunk. Also the last jump almost face planted the backboard lol from this view. But the thing that is amazing is that you are jumping so high that you have to lower your head to avoid hitting the backboard.

good job
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

ChrisM

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Re: Chris' training journal
« Reply #1176 on: October 20, 2016, 12:47:00 pm »
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I thought i missed it lol! It was a horrible lob.

Morning deadlifts!

Warmups and box jumps

135x10, 225 x5, 315 x1, 405 x1, 455 x1. Sweet.

425 5x3. Decided to start heavy triples a little early. Got a text last night that a league was coming up in 2 weeks or so. 5v5. Ok comp. Gotta be ready. ;)

BSS, calves, ham curls and glute kickbacks to finish. Low rep med weight core work.

Good shit for a before noon session lol
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ChrisM

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Re: Chris' training journal
« Reply #1177 on: October 20, 2016, 09:02:53 pm »
+2
Nothing to do with me but a guy I play with in the summer/acquaintance just got tabbed for preseason DII player of the year!

Go Devin!
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adarqui

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Re: Chris' training journal
« Reply #1178 on: October 21, 2016, 04:20:15 pm »
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Quote from: ChrisM on October 19, 2016, 07:57:09 pm
Slept like shit last night but woke up to go shoot before work. Ended up putting in an hour and fifteen minutes of drills at 110%. Handle and shot made big leaps forward. Chilled for 15 minutes shooting fts because legs were jelly and then dunked for about 15 minutes. Short vid clip coming. Didnt feel explosive at all but judging from the vlips...that bodes well for the future i think.

At the gym now doing some light weight high rep recovery work on legs before hitting back and biceps.

Oop vid loaded! Tried BSing with the phone editor thing...turn the volume down. Its quiet during slow mo then loud af lol

<a href="http://www.youtube.com/watch?v=TfsjFfJkeSY" target="_blank">http://www.youtube.com/watch?v=TfsjFfJkeSY</a>

the last height-check jump looks RIDICULOUS.. floating.
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ChrisM

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Re: Chris' training journal
« Reply #1179 on: October 22, 2016, 10:34:09 pm »
+1
Meh. Its the slow motion :) But thank you!

Got in some speed work tonight.

Warmups.

Box jump complexes. Then some depth jumps. Leap ups. Pogos. Seated box jumps. Then some successive/progressive complexes. Felt real loose and springy after all that!

3x5 banded jump squats. 95lbs + the bands. Supersetted with 135lbs hang cleans 3x5 as well. Tried to explode all the way through each lift.

Hit some more jumps. Just switching it up after each lifting set.

Ended with some weighted box jumps.

Not bad. Not tiring at all which is good. I want to dunk tomorrow and just want to be primed...not wore out.

Oh weighed myself on the parents scale when i visited today. 181.7lbs mid afternoon. So id say im 179-182 during the day.
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ChrisM

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Re: Chris' training journal
« Reply #1180 on: October 25, 2016, 12:19:45 am »
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Need to rip the 2 or 3 decent dunks and one good jump from Sundays session. Mostly garbage. Frustrating.

Squatted tonight:

BW: 179.5 lbs. (scales fixed!)

right quad/it band is eh. give it an 8/10. sore. No pain tho.

Warmups/jumps

Squat:

bar x10, 135 x10, 225 x5, 315 x1, 365 x1, 385 x1.

335 5 sets of 3. Decent. SS each set with box jumps x2.

Assistance stuff: light core. Stepups, calf raises, box jumps. Light core. Front squats (light/focus on speed), leg extensions. Stretch.

Not bad tonight. we'll see how shoot around goes in the am!
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ChrisM

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Re: Chris' training journal
« Reply #1181 on: October 25, 2016, 08:09:22 pm »
+4
Ohhhhhhh man. Got a little loose this morning with the help of an impromptu dunking buddy I havent seen in a few months....killed it. Huge confidence booster. Almost 30 mins of video to cut down between the 2 of us and we missed a bunch of stuff because we just went after shit. Hell...I tried a LR plant 360.... :eeeek:

I just got off work and cant wait to get to the house and edit! 😆
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adarqui

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Re: Chris' training journal
« Reply #1182 on: October 28, 2016, 02:34:34 pm »
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Quote from: ChrisM on October 25, 2016, 08:09:22 pm
Ohhhhhhh man. Got a little loose this morning with the help of an impromptu dunking buddy I havent seen in a few months....killed it. Huge confidence booster. Almost 30 mins of video to cut down between the 2 of us and we missed a bunch of stuff because we just went after shit. Hell...I tried a LR plant 360.... :eeeek:

I just got off work and cant wait to get to the house and edit! 😆

the height check on ig looked crazy high. u post vid yet? :ibjumping:
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ChrisM

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Re: Chris' training journal
« Reply #1183 on: October 28, 2016, 10:23:35 pm »
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Noooo :( slammed with life lol! I lifted back and biceps and shoulders real fast today. Bleh. Weighed in at 178.5!

Yesterday morning did PC junk.

BW: 179lbs

warmups

deadlifts:
135x 10, 225 x4, 315 x1, 405 x1, 455 x1. struggle. wtf. blaming rain. gloomy af out.

425 5x3. Fuck yes. First set was garbage. I video'd it....scary back droven BS. No wonder it felt heavy. I dont wanna know how bad the 455 single was. Conscious effort for glute driven...banged the next 4 sets.

BSS, ham and glute machines circuits. Been cutting back volume on core. Seem more recovered for big compound lifts. Lots of anti rotation stuff lately (banded holds etc)
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ChrisM

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Re: Chris' training journal
« Reply #1184 on: October 29, 2016, 07:16:54 pm »
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Blehhhhh!!!! Went to the gym to warm up and do some speed work...

Warmed up. Felt good.

Plyos. Feeling better.

Superset stuff: 3 sets of... 5 banded jumpsquats, 5 hang cleans, 2 box jumps. Feeling realllllly good. Started adding plates on the box. 30" box + 4 plates...still getting minimal knee bend of no step vert onto the box. Havent felt like that in awhile.

So...skipped doing some banded sprint work and pogos, SL box jumps i had planned and bounced 10 mins away to the court feeling HYPED to dunk...

Motherfuckers changed the weekend times. Used to be 8-4 Saturday  now its 9-1. And yea...I arrived at 245. Fuck Fuck FUCKING FUCK. I feel like i wasted what was going to be a good day.

Anyway...that was today. I finished trimming clips on the vid btw. Ended with only clips of me not my buddy lol should be about 2 mins long or so because i suck at editing. Hope to finish later tonight.
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