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« Reply #330 on: January 31, 2012, 05:45:34 pm » |
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BW: 158.2lbs Ankle still messed up, but it is getting better by the day. Maybe I should have rested it, but I am scared of not at least maintaining my squat so I went to go work out anyway. Ankle hurts when I squat down, so I had to switch it up to a much wider stance with toes pointing way out. Looked retarded. Squat: Bar x 8 135 x 5 185 x 4 225 x 1 <-- This is when I realized, I am not used to this particular stance so I am very weak in this position. Barely squeezed out this 1 rep lol, so I brought the weight down. 185 x 5 185 x 5 Hyper's: 45lbs - 5x12 Leg Raises: 25lbs - 5x8 Paranoid that my weak squat workout will not help me maintain my squat til next Monday when I'm sure I'll be good to go by, I did some extra lower body isolation exercises. Leg Curls: 100lbs - 3x8 Leg Extensions: 250lbs - 3x8 The glute exercises (IDK name): 100lbs - 3x10 Also did some heavy calf raises negatives on my injured ankle. Felt really good. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #331 on: February 01, 2012, 09:26:45 pm » |
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BW: 157.6lbs Overhead Press: 105lbs - 5  95lbs - 5 5 Pull Ups: BW - 13 T-Bar Rows: 107.5lbs - 5 5 5 5 DB Bench Press: 75lbs ea - 0 <--- Weird, I was able to do 3x8 with 70 lbs each arm last week, but can't even lift 75lbs once. BB Bench Press: 135 x 5 155 x 5 165 x 5 175 x 5 185 x 3 Going to go back to having barbell bench presses as my main upper body lift next week. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #332 on: February 06, 2012, 09:01:10 pm » |
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BW:160lbs -.- Squat: Bar x 8 135 x 6 185 x 4 225 x 2 245 x 1 <--- Pulled an all nighter, didn't eat much all day, ankle still messed up so it hurt to squat 205 x 3 185 x 5 |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #333 on: February 08, 2012, 01:50:28 pm » |
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BW: 161lbs Bench Press: 185 x 1 195 x 1 205 x 1 (stupid spotter put his hand there and kinda pulled so I won't count this, but I know I could've done it) 210 x 0 185 x 5 x 1 (short rests between 1 rep sets) 155 x 10 Pull Ups: BW - 14 DB Rows: 70lbs ea - 5 x 5 Overhead Press: 95lbs - 8 7 6 Going to try a new routine on my bench press and squats. Time to get serious about my 5 goals below. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #334 on: February 13, 2012, 10:28:15 pm » |
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BW: 158.6lbs (ate heavy stuff with lots of water right before) Squat: Bar x 10 95 x 8 135 x 5 185 x 3 225 x 1 <-- 10 times, resting 30-60seconds between "sets" 135 x 20 <-- MEBM I felt like since I'm only squatting once a week, I need more volume, and this routine can give me hypertrophy/volume + high intensity CNS stuff. I have been in a total rut and regress in terms of squatting in the past 4 weeks, I thought a new routine was in order since it worked last time. Leg Raises: 25lbs - 8 8 8 8 6 Some ankle rehab work. Over the weekend, I weighed my self after my morning piss and I was 153.0lbs! You can clearly see fat loss all over my body as well. Diet is slow and steady, but at least it's working this time. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #335 on: February 15, 2012, 03:51:25 pm » |
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BW: 157.6lbs (lots of water before) Bench Press: Warm up sets 180lbs x 10 x 1 <--- 30 seconds rest between singles 160lbs x 10 Pull Ups: BW - 15 DB Rows: 75lbs ea - 4x5 Overhead Press: 95lbs - 8 8 7 Front Shoulder Raises: 20lbs - 3x8 Ran 4 miles after since courts were closed. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #336 on: February 21, 2012, 05:44:15 pm » |
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BW: 157.6lbs Squat: 275lbs - 10 seconds unrack 225lbs - 1x10 < -- Lance method, 45 seconds rest between singles 135lbs - 20 < -- MEBM Leg Raises: 25lbs - 5x8 GREAT workout! |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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Raptor
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« Reply #337 on: February 22, 2012, 03:58:21 am » |
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Interesting choice ^^^ of squatting... a sort of MSEM + MBEM... I wonder what results you'll get. How tired were you after the 1x10? |
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« Last Edit: February 22, 2012, 04:00:43 am by Raptor »
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« Reply #338 on: February 22, 2012, 09:52:49 am » |
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Interesting choice ^^^ of squatting... a sort of MSEM + MBEM... I wonder what results you'll get.
How tired were you after the 1x10?
At least I don't feel too tired, but the 20 reps of 135lbs is a struggle afterwards lol. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #339 on: February 23, 2012, 01:23:18 pm » |
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BW: 157lbs NO SLEEP AT ALL, 2 midterms, took them both and went to go lift anyways Bench Press: Warm up 195 x 1 205 x 1 180lbs - 1x10 <-- Lance method, 15 seconds rest between singles! (last rep was hard) 165 x 10 Pull Ups: BW - 16 DB Rows: 75lbs ea - 4 x 6 Too tired to do other exercises... |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #340 on: February 27, 2012, 11:49:55 am » |
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BW: 160lbs <-- It's all water retention and lots of food from the day before... Was 151lbs Saturday morning Squat: 245 x 1 295 x 0 225 x 10 x 1 <-- 30 seconds rest pause between singles 140 x 20 <-- MEBM Leg Raises: 25lbs - 8 8 8 8 6 Ankle rehab work |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #341 on: February 29, 2012, 09:23:16 pm » |
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BW: 157lbs Bench Press: 205lbs x 1 210 - Fail 180 - 10 x 1 <-- 10 seconds rest pause between singles, failed on the 10th rep lol 170 - 7 Pull Ups: BW - 16 DB Rows: 75lbs ea - 4x6 Push Press: 95lbs - 8 8 4 Front Raises: 20lbs - 10 10 8 Lateral Raises: 20lbs - 6 10 |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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D4
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« Reply #342 on: March 05, 2012, 08:12:47 pm » |
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BW: 156.6 lbs Squat: 245 x 1 295 x 0 225 x 10 x 1 <-- Lance rest pause, 15 seconds rest between singles 145 x 20 <-- MEBM Leg Raises: 25lbs - 5x8 Ankle Rehab Light upper body stuff. |
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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Raptor
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« Reply #343 on: March 06, 2012, 03:32:15 am » |
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That's exactly what my plan was/is for training (squatting, benching etc) - rest pause + MBEM. |
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D4
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« Reply #344 on: March 06, 2012, 05:55:45 am » |
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That's exactly what my plan was/is for training (squatting, benching etc) - rest pause + MBEM.
This method is also pretty fun. I'm going to stop my low carb/low caloric diet in 2 weeks. By then, my goal is to be a good 145-150lbs (empty, after morning piss) and from there I'll just recomposition my body and get leaner while staying relatively the same weight. I feel like 145-150lbs at 5'8"/5'9" is good for single leg jumping. Before when I was 157-160, it was probably slightly too heavy. That will become 10 straight weeks of dieting... Probably a little too long of a duration. At least by then, I'll be able to focus on my strength gains more again by eating more. Goal achievement order prediction: Bench, Pull Ups, Squat, Dunk, 8% Body Fat |
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« Last Edit: March 06, 2012, 07:06:48 pm by D4 »
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Goal is to dunk.
Vertical needed to dunk: 40"
Current vertical : 37"
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