Author Topic: Chris' training journal (Read 501943 times)

ChrisM · « **Reply #1395 on:** September 18, 2018, 07:40:19 pm »

I've got back to 2 upper days. BW at 190lbs last night. Skwaaats.

Warmed up. Pyramid to a top single. 365 was smooth, easy. 405 paused had a small sticking point. 4x2 at 365 then repped it out. Got 4. Possible 5th but it would have been ugly lol!

Machine work, lunges, and some light FS to finish. Knees felt pretty good overall.

Hit back today. Lightened up some stuff and tried to be explosive.

ChrisM · « **Reply #1396 on:** October 03, 2018, 06:09:02 pm »

Got a tad sick and took some time off. Attempting to squat last night didn't go so well. Managed a 385 top single but my knee was on fire afterwards so cut out the work sets and focused on lw accessory work in volumes to get some blood flow to the legs. Knee feels much better this morning.

ChrisM · « **Reply #1397 on:** November 01, 2018, 08:15:27 pm »

Update: busy week. First.... I'm divorced. Happened fast lol! Decided Monday it wasn't worth it for a few reasons. We signed Tuesday. Kinda confirms my thoughts/suspicions. But I feel great. New energy. Just...happy. Maybe it hasn't hit me yet. Or maybe I really am just over the nagging thought in my head that seemed to be draining me. Either way I could FEEL a difference in the gym. So if you follow my IG and this is a shock... That's why lol! She wasn't cheating or anything just had one major irreconcilable difference in terms of what marriage entailed. I wish her the best.

Squats are back to a repeatable 405 with minimal to no discomfort depending on day. Deads at 475. BW 188-190. I've kept assistance work either low volume and heavy or super light and high rep. Trying to keep myself fresh.

New 5v5 league started last Wednesday. I missed game one for work. Excited to get out there. I shot some yesterday and it felt good. Tried a few jumps and even with minimal warmup I felt good. No "pop" to the jumps yet but it'll come I think. For the BW I'm at and the only jumping being a handful of box or depth jumps on leg days... Im extremely pleased. I can still dunk of the dribble on my normal RL plant. On a LR I can't but it's all coordination IMO because I'm easily both wrists at the rim. Which hasn't happened before off that plant. I can occasionally dunk off 1 (L) which is REALLY surprising considering my weight and lifts. And I'm grabbing rim off a SLJ with my R leg. All quite positive just can't get greedy.

SUPER excited to have some time to dedicate back to me!

ChrisM · « **Reply #1398 on:** November 12, 2018, 04:27:58 am »

Deadlifts tonight at 189lbs BW.

Extensive warmup w/ bike, deadmill, dynamic work and some quick static stretching followed by a few rounds of various jumps. Felt great.

Pyramid up to a 475 single. Straps only. 425: x2, x2, x2, x5. Not bad

Circuit of core/box jumps and li ges, calf raises and ham curls. Finished with some super light FS.

First 5v5 rec game is Wed night so I kept volume super low tonight. Will try to shoot around tomorrow and Tuesday and hopefully be ready to rock Wednesday night!

ChrisM · « **Reply #1399 on:** November 15, 2018, 08:03:10 pm »

We came away with a W Wednenight. Barely. 2 point win. Excellent defensive game. I shot poorly from deep 2-6 and they basically threw 2 at me as soon as I crossed the 3point line with the weak side rotation coming my way as well...so triple teamed by the FT line or just over it. Ended up with 11 assists because of that 😂. Missed a triple double by 2 boards. But idc. We won. Gotta hit skwatssss tonight late. Stupid work lol

adarqui · « **Reply #1400 on:** November 16, 2018, 08:58:58 pm »

nice! how many games do you play in the league? also, how many people on a team? u get to play alot i imagine?

sitting on the bench sucks, lol.

ChrisM · « **Reply #1401 on:** November 17, 2018, 08:30:13 pm »

10 game season plus a playoff. 10 teams. 2 bye weeks iirc. Yeah we play college rules so 2 20 min halves. I showed up about 3 mins before tip off due to work so i choose to warmup vs start. Came in around the 15 min mark and played those 15 and all the second. A couple guys were asking if I needed a break in the second and it took a few that had played with me to say "no no no, he's just getting loose" lol! IDK why but I'm definitely stronger/faster/etc at the end of games than the beginning. Im leaning toward I'm just getting older and it takes a while for my tendons and ligaments to loosen up and get warm.

Did some chest and shoulders tonight. 190.2 lbs BW. DB ohp with the 65s 3x8. Hit some flat bench for 225 8-10 reps for a few sets. Accessory work and a lot of core. Finished with a few BW lunges and some penultimate step SL work. Took a short clip on my phone of that to compare L vs R legs and will post shortly! For now... Food. 😂

ChrisM · « **Reply #1402 on:** November 17, 2018, 10:44:31 pm »

Tada. Trying to keep knee bend minimal but that's hard off just one step. Oh well.

<a href="http://www.youtube.com/watch?v=LQL47X7iwQ8" target="_blank">http://www.youtube.com/watch?v=LQL47X7iwQ8</a>

adarqui · « **Reply #1403 on:** November 17, 2018, 10:50:51 pm »

Quote from: ChrisM on November 17, 2018, 08:30:13 pm

10 game season plus a playoff. 10 teams. 2 bye weeks iirc. Yeah we play college rules so 2 20 min halves. I showed up about 3 mins before tip off due to work so i choose to warmup vs start. Came in around the 15 min mark and played those 15 and all the second. A couple guys were asking if I needed a break in the second and it took a few that had played with me to say "no no no, he's just getting loose" lol! IDK why but I'm definitely stronger/faster/etc at the end of games than the beginning. Im leaning toward I'm just getting older and it takes a while for my tendons and ligaments to loosen up and get warm.

10 games + playoffs, nice.

takes me a while to warmup too.. but, it's always taken me a while to warmup. lol.

Quote

Did some chest and shoulders tonight. 190.2 lbs BW. DB ohp with the 65s 3x8. Hit some flat bench for 225 8-10 reps for a few sets. Accessory work and a lot of core. Finished with a few BW lunges and some penultimate step SL work. Took a short clip on my phone of that to compare L vs R legs and will post shortly! For now... Food. 😂

Quote from: ChrisM on November 17, 2018, 10:44:31 pm

Tada. Trying to keep knee bend minimal but that's hard off just one step. Oh well.

nice. L looked very strong.

ChrisM · « **Reply #1404 on:** November 19, 2018, 04:55:35 am »

And of course. Back went out tonight on set 2of 435 doubles. Weird. Warmups felt absolutely explosive. Top single of 475 FLEW up. First set went easy and the second FELT easy but I felt it pop and just dropped it. Fuck my life. No more lifting this week, will try again next Sunday if I recover well. May drop all squat and deadlift for a month and focus on explosive accessory work. Sounds fun in season.

Otherwise interesting night for all the wrong reasons lol

adarqui · « **Reply #1405 on:** November 25, 2018, 11:07:32 pm »

Quote from: ChrisM on November 19, 2018, 04:55:35 am

And of course. Back went out tonight on set 2of 435 doubles. Weird. Warmups felt absolutely explosive. Top single of 475 FLEW up. First set went easy and the second FELT easy but I felt it pop and just dropped it. Fuck my life. No more lifting this week, will try again next Sunday if I recover well. May drop all squat and deadlift for a month and focus on explosive accessory work. Sounds fun in season.

Otherwise interesting night for all the wrong reasons lol

damn that's not good. how's the back doing? what u mean by "went out"? that's usually a bad thing.

hope it's nothing :/

ChrisM · « **Reply #1406 on:** November 27, 2018, 11:29:48 pm »

It's mildy difficult to explain...but...here goes 😂🤷‍♂️

I never had an issue until I got hit by a drunk driver one night. I was sore but, having been in a, ahem, few wrecks before I figured it was normal. Well it wasn't. Something happened to my right side spinal erectors. It first happened a few months after the wreck. Warmup deadlift. It "popped". Like I can feel it and HEAR it in my head. And it's like I pull it? There's like a golf ball sized tight spot there. Severity just depends on my stupidity afterward and how bad the initial pop was. I've seen a PT and he said it acts like I "threw" my back out (ie slipped disc or something) but it's not centered spinally? It's definitely an erector issue and so far only that right side. The few times it's been worse than average acupuncture and dry needling has seriously relieved it which points towards a muscular issue? It's weird lol!

That said this one wasn't too bad. It's mildly tight today but no soreness or pain. I managed some light jumps and DB lunges and RDLs (light) last night and woke up with no discernable issues. The week off definitely helped tho. I felt "weak" but my legs felt so light. Very "quick" in warmups just lacking some oomph. I think this is what it feels like to be fully recovered CNS/muscular wise 😂

ChrisM · « **Reply #1407 on:** November 27, 2018, 11:32:27 pm »

That said Im going to skip heavy back/front squats and deadlifts for the month of December and hit some lunge variations and maybe some SL DB BSS or possibly RDL and see how I respond. Should keep me fresher and allow my body to fully recover from spinal stressors I put on it weekly. Worst case my max lifts go down some. Best case I become more balanced unilaterally and hopefully that shows in some speed and explosive movements

adarqui · « **Reply #1408 on:** November 27, 2018, 11:37:50 pm »

Quote from: ChrisM on November 27, 2018, 11:29:48 pm

It's mildy difficult to explain...but...here goes 😂🤷‍♂️

I never had an issue until I got hit by a drunk driver one night. I was sore but, having been in a, ahem, few wrecks before I figured it was normal. Well it wasn't. Something happened to my right side spinal erectors. It first happened a few months after the wreck. Warmup deadlift. It "popped". Like I can feel it and HEAR it in my head. And it's like I pull it? There's like a golf ball sized tight spot there. Severity just depends on my stupidity afterward and how bad the initial pop was. I've seen a PT and he said it acts like I "threw" my back out (ie slipped disc or something) but it's not centered spinally? It's definitely an erector issue and so far only that right side. The few times it's been worse than average acupuncture and dry needling has seriously relieved it which points towards a muscular issue? It's weird lol!

That said this one wasn't too bad. It's mildly tight today but no soreness or pain. I managed some light jumps and DB lunges and RDLs (light) last night and woke up with no discernable issues. The week off definitely helped tho. I felt "weak" but my legs felt so light. Very "quick" in warmups just lacking some oomph. I think this is what it feels like to be fully recovered CNS/muscular wise 😂

eeeek damn.

sounds like you can do alot with it tho, so that's a good sign, especially if you can jump high (and land) without tweaking it. so i like the idea below. just avoid flaring it up for a long time, strengthen in different ways.

Quote from: ChrisM on November 27, 2018, 11:32:27 pm

That said Im going to skip heavy back/front squats and deadlifts for the month of December and hit some lunge variations and maybe some SL DB BSS or possibly RDL and see how I respond. Should keep me fresher and allow my body to fully recover from spinal stressors I put on it weekly. Worst case my max lifts go down some. Best case I become more balanced unilaterally and hopefully that shows in some speed and explosive movements

^^ good idea.

also, max lifts while "worrying" about an issue like that aren't really max anyway.

ChrisM · « **Reply #1409 on:** December 01, 2018, 02:33:28 pm »

Thursday BW is/was down to 188.4 lbs. (Ate like crap the day after leg day because of a extra long work day lol).

Warmups felt great. Jumps feel better even tho back was probably only 90%.

3x12 lunges SS with SL RDLs. Not heavy yet, 40lb DB on lunges, 25s on the RDLs. Good little burn.

Circuit of core/box jumps, ham curls, glute and calf work.

Gotta eat a little better.

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Author Topic: Chris' training journal (Read 501943 times)

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