Author Topic: Chris' training journal (Read 501685 times)

maxent · « **Reply #885 on:** July 30, 2015, 09:47:00 am »

I think for a while the government spent a lot of money (esp around sydney olympics in 2000) so Australia would become overrepresented in medal count. Finishing 4th in the sydney olympics for such a small population was an incredible achievement. To explain that showing - we do a good job identifying elite talent and then funnelling them towards well funded programs. But it's another story for everyone else.

The US as the fat GOAT of the world was overturned, we're the fattest GOAT now, fml. Aussies enjoy the idea of being fit, young and athletic as the cliche of beach and sun but i dont know if that's very accurate .. haha. It was in the news a few years ago. It's funny how aussies still like to have a go at americans for being obese though.

ChrisM · « **Reply #886 on:** July 30, 2015, 12:15:33 pm »

Lol My thought process was similar to LBSS'. Hmmm..

And maybe so LBSS, maybe so. Makes sense, even with great genetic markers Im sure the results would be quite different if I didnt jump so much eaely in grade school.

undoubtable · « **Reply #887 on:** July 30, 2015, 01:11:34 pm »

Chris, do you think that playing ball helps with your vert training? I really feel like it must, I mean you're playing a lot of competitive games. In my opinion that nice mix of individual training sessions mixed with competitive activity involving jumping makes a big difference.

I know that not focusing on vert right now I can't get too high while training but a few times I've played ball and we've gone down, the CNS and competitiveness will just take over and I find myself jumping at levels I used to. I've seen the same thing training kids in soccer, there are one's that compete for the club and one's that just train. The one's that just train don't seem to progress as much because they lack the motivation from what I've seen.

I dunno, do we have anyone training almost completely solitary on this site whose made huge strides in vert and can counter that thought? I feel like even Kingfish would play pickup games to rev up CNS.

LBSS · « **Reply #888 on:** July 30, 2015, 01:42:45 pm »

i train completely solitary and let me tell you, playing ball would help. except the last time i played i got my sixth or seventh right ankle sprain -- a mild one, thank goodness -- and i just decided that it's not worth the injury risk. but yeah i think playing ball can have major beneficial impact on movement efficiency and CNS stimulation. for sure.

ETA: and i'm not even good at basketball. would still help.

ChrisM · « **Reply #889 on:** August 01, 2015, 01:08:32 pm »

It helps ABSOLUTELY. I play once a week lately between work/kids/etc and I can tell a difference in how springy I am vs when I play 3x or more a week. I can literally FEEL how the jump is different and the resulting few inches that are lost/gained. If im playing regularly the jump is quicker from penultimate step to take off. My plant speed and control are much higher. The SL jumping differences are even more ridiculous as thats something i dont train.

As for jumping higher when you play...its should be a fact by now. Last night a had a huge 2 hand putback over a 6'3 guy like Blake Griffin did Pau Gasol. I didnt think, I just reacted and jumped higher than I have in awhile. Both forearms up over the rim. 15 mins later I almost missed a simple one hander because I was thinking/planning my steps as I came down the lane. :/

ChrisM · « **Reply #890 on:** August 01, 2015, 01:16:23 pm »

Deadlifted last night while the woman did a monster back/biceps pyramid.

warmups 135 x5, 225 x3, 315 x1, 385 x1, 435 x1. Much better.

Felt smoother. Still hard but not a ridiculous struggle.

385 x3, x3
315 x5, x5, x8. Prolly had 10 reps in me but saved some for assistance work.

Circuits x2: BSS (135 x8 per leg), seated paused calf raise (125lbs x12), glute kick machine (100lns x10 per), seated ham curl (145lbs x12).

Ton of abs and core stability and about 20 box and depth jumps.

Good workout. Box jumps were great.

ChrisM · « **Reply #891 on:** August 04, 2015, 12:34:17 am »

Squat dayyyyy!

BW 182-184lbs. Energy pretty good today.

Squatsssss
135 x5, 225 x3, 315 x1, 365 x1, 385 x1. Much better this week. 385 was smooth, no sticking point.

355lbs: 2x3. 2nd set knee felt weird on rep 2 but was ok on 3rd. Hmm.
315lbs: 3x5. Flared a little on last reps again but was fine immediately after.

Step ups, back extensions, box jumps, core work and some hi rep paused calf raises in circuit form to finish. Felt good today.

ChrisM · « **Reply #892 on:** August 05, 2015, 10:50:28 am »

Did back/biceps/lightweight core and some box and depth jumps last night.

Had to skip a set of shrugsand my 3x12 on rows because it was packed and the wifey and I only had a little over an hour.

I will say this tho: I RARELY "feel" any preworkout and Ive tried a ton but last night, idk... I tried the new c4 50x and i didnt get all tingly or anything but good lordy CNS was ON POINT. Very springy and explosive on the jumps. The lifts felt a little light too...hmmm.

ChrisM · « **Reply #893 on:** August 06, 2015, 12:23:22 am »

Gahhh Im such a slacker. Woman had assistance work on legs and got done before me so I skipped SAQs and straight leg deads tonight.

Warmup
Hang cleans: 135lbs 3x3
Clean and jerk: 135lbs 3x3 (man, box jumps after this...EXPLOSIVE, i think it helps the armswong as well maybe? Either way could feel the hip hinge/pop on them)
Banded Jump Squat: 135lbs 3x5. (starting to get the power back,aybe 10-12" vert on these)
Banded speed squat dropsets: 225lbs x8, 185lbs x8, 135lbs x8. (had 2 guys drop weights for me so I was under constant tension, damn, quad burnnnn)
KB swings: 45lbs 2x20. Maybe too light....gotta find a heavier KB.
Finished with some SL pistols on a plyo box.

Did a round of 3 box jumps or depth jumps after each set so a good amount of ground contacts. Dont feel burnt out tho so thats good.

And that concludes 'speed day'. Probably going to add some sprints in soon.

LBSS · « **Reply #894 on:** August 06, 2015, 09:59:21 am »

how heavy are the bands on those jump squats?

ChrisM · « **Reply #895 on:** August 06, 2015, 10:06:45 am »

At the length theyre stretched to at the top ROM the website says 55-60lbs a piece. So theyre around 110lbs extra resistance up top.

ChrisM · « **Reply #896 on:** August 08, 2015, 02:41:58 am »

Had a game last night...I need to start warming up more seriously for playing but the competition in this league sucks and I cant get motivated to play hard at all.

Im debating quitting and just jumping and shooting around, i think itd be better for me. More reps on both counts. Either way, scored a bunch, one dunk...was ehh, and had a couple huge blocks. Knee was looser after the game so I tried some simple dunks but my timing is HORRIBLE right now. Fuck.

Deadlifted tonight...late. Works gna suck in the morning.

135 x5, 225 x3, 315 x1, 385 x1, 435 x1.
385 2x3.
315 3x8. Nice.

3x circuits: BSS, seated calf raises, ham curls, glute kick back machine. 2 box jumps and some core in between each set.

Notes: box jumps lately are quite explosive but Im not getting up in games like I should be. 2 factors IMO: 1) knee sore at the beginning of games and brain is subconsciously holding me back and 2) havent practiced jumping max in too long, run up feels slow.

Must fix.

ChrisM · « **Reply #897 on:** August 10, 2015, 05:55:48 pm »

Ok....squatted today. Did a few things different. 1) ran through my dyanmic warmup twice, 2) said fuck it, im gna lift and not be in pain today in my head over and over during warmups.

Fucking shit worked.

Squats:
135 x5, 225 x3, 315 x1, 365 x1, 395 x1. Smooth. No discernable sticking point. Def had 405 in me.

365 x3, x3.
315 x5, x5, x8. Not sure where the 8 rep came from but i like it.

Circuits: stepups, back extensions, core, box jumps, calf raises, lunges, core, box jumps....repeat 3x.

Got 20 rep sets on calf raises at 500lbs. Box jumps were nice. Best squat day session in a good while!!

ChrisM · « **Reply #898 on:** August 14, 2015, 01:08:57 pm »

Back and biceps Tuesday....looking bigger. Checked scale, yup. 185-186lbs. Could be the lack of hooping lately tho as well. Grrr.

Wednesday speed day!!!

warmup & kb swings
hang cleans: 2x3 at 135lbs, 1x3 at 155lbs
power clean: 3x3 at 155lbs
clean and jerk: 155lbs 2x3, 185lbs 1x3. Figured I needed some over head pressing in my routine soooo....gna do these for a lil.

jumpsquat: 3x5 at 135lbs + bands ('b')
dropset speed squats: 225b x8, 185b x10, 135b x10. love these.
Straight leg deads: 2x10 at 135lbs.
SL hip thrusts to finish.

skipped SAQ work again...may find a weekend day for just them and some plyos.

ChrisM · « **Reply #899 on:** August 15, 2015, 01:57:05 am »

185.5 lbs tonight pre lifting. :/ Would like to get back down to 181-182ish but I think i can stay here and be alright. May have to drop some volume on upper body days and watch food intake a little more. Anyway....

warmups and some box jumps

deadlifts:
135 x5, 225 x3, 315 x1, 405 x1, 445 x1

Actually thought it would be a tad harder...might have 455 on a perfect day.

405 x3, x3. 3RM

Hell yea.
315 x10, x10, x10. Another

Im liking this!!!

Circuits of box jumps, core, BSS, seated calf raise, ham curls and glute machine. Not in that order...just whatever felt right next for 3 circuits.

Idk if its the extra 3lbs of BW, which i think and LOOKS to be chest/shoulders is helping the pulling or what but I like it! Awesome session!

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Author Topic: Chris' training journal (Read 501685 times)

maxent

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