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acole14
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« Reply #15 on: March 28, 2011, 12:50:23 am » |
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TRACKDynamic warmup Tuck jumps: 3x7-8 50m Sprints (100%) x 4 Depth jumps from 20'': 4x5 GYM
Stiff-legged deadlift: 3x9-10@ 143lbs Bench press: 3x6@176lbs REA squat: 3x8@152lbs Gonna bench every day and also military press every other day to keep my UB strength up Was playing ball indoors yesterday at the local uni courts and did a few SVJs - for one was able to get a good inch or two over the ring! (could pull down on it) which is prob a PR (around 31'' from standing reach calc)  . All these squats are slowly paying off! Now I just need to work on improving my RVJ in a similar way
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acole14
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« Reply #16 on: March 29, 2011, 10:55:15 pm » |
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Track/gym sessionTRACK Dynamic warmup focusing on hams 100% 60-70m sprints x 4 Tuck jumps: 3x8 Depth drop (38''): 4x4 GYM Squat: 1x8@165lbs, 1x6@275lbs, 2x6@319lbs  attempt! 1x5@340lbs--->failed lol, only got three out before my knee started to wobble a bit and I called it quits. Safety first! Bench: 3x6 @187lbs Double calf raise holding two 33lb weights: 3x15
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acole14
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« Reply #17 on: April 01, 2011, 12:15:07 am » |
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GymFocused on quads today, hammys were a bit too sore Squat: 5x8@231lbs Leg Press: 4x10@484lbs Calf raise holding 50lb weight: 2x20 Kept squat weight lighter today cos my right knee was feeling a bit sore. Did six test SVJs before starting, was able to touch rim pretty well every time, definitely getting more consistent in that regard.
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acole14
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« Reply #18 on: April 03, 2011, 10:34:47 pm » |
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Ouch, injury. Got a hard knee to my left calf playing ball yesterday. woke up and it's bruised, pretty much impossible to run, jump or squat down, so postponing today's training to tomoro or Wed to avoid risking anything. Is anything more frustrating than injury stopping you improving??? |
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acole14
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« Reply #19 on: April 04, 2011, 10:14:54 pm » |
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Gym (no track due to calf bruise) 5min stretching glute activation - glute bridge 30sec hold x5 Bench: 4x6@187lbs Squat: 2x8@253, 3x7-8@275lbs Shoulder press: 3x8@33lb dumbell Shoulder fly: 3x8@33lb dumbell GHR: 3x6-8 holding 22lb Lowered my squat weight a bit today to try and get form perfect. Not that it's terrible, but today I wanted to get 5 sets of 8 with feet perfect width apart, hips/knees parallel, not too low to avoid rounding back (that happens to me a lot), and really squeezing and lifting with the quads. I did this mainly because my lower back has been feeling a bit sore after squatting lately and I know it must be because there's a few flaws in my form. Gonna try and get a video up at some point so I can get a bit of critique from all the awesome squatters here 
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acole14
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« Reply #20 on: April 08, 2011, 11:08:07 pm » |
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Had it rough over last week, first calf bruise then I got sick! Came down with a few cold-like symptoms so had a couple of days off to recover. Was kinda good though, had a chance to read up on some stuff on the site and think about how my trainings going in terms of progress etc. Might try some new things and see how they go. Anyway: TrackDynamic w/u Accel sprints: 4x60m (100%) Single-leg bounding: 4x8/leg Tucks: 3x8Depth jumps from 24'': 3x4 GymSquat: 2x10@253, 3x8@290lbs Romanian DL: 3x10@143lbs EDIT: I just remembered I didn't do tucks, had it written down but didn't end up doing them |
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« Last Edit: April 10, 2011, 11:53:56 pm by acole14 »
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acole14
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« Reply #21 on: April 10, 2011, 11:52:11 pm » |
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Track4x50m accelerations to 100% 4x6-8 single leg bounds 3x10 tuck jumps (trying to minimise ground time) GymPause bench press: 3x6(slow)@187lbs Squat: 4x8@220lbs (good depth though) Kept it light today (especially squat), still recovering a bit from a cold and my energy levels are way down...also I've got a grading game tomoro night for bball season, because my team sat out last season we have to re-qualify and it's a must-win game!! 
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acole14
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« Reply #22 on: April 13, 2011, 01:01:27 am » |
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Well we won our grading game by 25 pts, good result as we should get back into a decent division. Been about 5 months since we were in the competition last, feels like forever. Was pretty happy with my line: 8pts, 3-4 FG, 1-2ft, 1-1 3pt, couple of boards, couple of assists, steal and a sweet block that I directly attribute to my vert training! Gym - upper body and squatReverse hyper: 2x12 bw Squat: 4x8@231lbs Bench: 3x8@205lbs Chest fly: 3x8@88lbs Incline bench: 3x10-12@100lbs |
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acole14
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« Reply #23 on: April 15, 2011, 12:05:06 am » |
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TrackDynamic warm-up 4x50-60m: 100% sprints (all-out) 4x20-30m: DL bounding Pogos: 4x10-15 GymDeadlift: 3x8@210lbs, 1x8@253lbs Chin-ups (wide-grip): 4x to fatigue (15,12,12,10) drop set to assisted chinups for last set Row: 4x10@80lbs DL Calf raise: 3x15-17 holding 88lbs
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acole14
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« Reply #24 on: April 18, 2011, 01:09:28 am » |
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TrackWarm-up/stretch/run-thrus 4x20-30m DL bounds 3x5 tuck jumps 5 max SVJ attempts 3x8 depth jumps from 24'' GymSquat: 1x8@165lbs (warm-up), 4x8@231lbs (lower weight due to lower back soreness) Gonna be going for some PRs next week over Easter, hopefully get some proper videos, been trying to for ages but all I've got are some phone videos that I can't reformat  very annoying but soon I'll finally have a decent camera to use
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acole14
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« Reply #25 on: April 18, 2011, 11:39:56 pm » |
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Gym - upper body (lower body rest day) Incline bench press: 4x8@121lbs Incline dumbbell press: 4x8@66lbs Preacher curl: 4x8-10@77lbs Tricep pulley: 5x12@88lbs Dips: 4x10
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acole14
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« Reply #26 on: April 23, 2011, 09:38:14 am » |
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Jumps/sprint testJumps test: 6xSVJs, 2-3xDLRVJs, 4-5xSLRVJs, 1-2x2step DLVJ (Video to come after i've got some new software) Track: 2x100m (12.5, 12.3) <----crap but i'll get my conditioning back after a few more track sessions, felt so slow in the last 50m
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acole14
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« Reply #27 on: April 24, 2011, 08:22:01 pm » |
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Here's a vid of some stuff I did two days ago, the first dunk was on a rim which had been bent forward a bit, dunked on it just for fun. Second one at the end got cut off a bit but it went in. I measured the ring at 3.02m or ~9'11'', still fun to do some (very soft) dunks on it though, also I let a bit of air out of my ball to make it easier to grip, gotta work on palming it better http://www.youtube.com/watch?v=Tjud_ROT07s |
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acole14
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« Reply #28 on: April 28, 2011, 12:12:42 am » |
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TRACKDynamic warm-up/stretch 5x8 tucks 4x6-7/leg single leg bounds 3x15 pogo bounces 6x40-50m accel sprints GYMSquat: 1x8@165lbs, 1x8@231lbs, 2x8@275lbs Lat pull-down: 3x6@176lbs drop to 132lbsx7 Bent-over rows: 3x10@121lbs Preacher curl: 3x7-8@50lbs Hammer curl: 3x6@33lb (dumbbells)
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acole14
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« Reply #29 on: May 02, 2011, 11:29:51 pm » |
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GYM Back extension holding 22lb plate: 3x10-12 Single leg calf raise holding 35lb plate: 2x12 Bench press: 3x8@185lbs Squat: 1x8@165lbs, 2x8@275lbs, 1x8@300lbs BSS: 3x10/leg holding 22lb kettleball in each hand (No running today because of basketball tonight, don't wanna have nothing left because I'll prob play PG)
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