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J-DUB
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« on: June 24, 2011, 06:41:02 pm » |
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« Last Edit: July 07, 2011, 07:41:37 pm by J-DUB »
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J-DUB
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« Reply #1 on: June 24, 2011, 06:56:38 pm » |
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Session 1: Volume- Warmup(Worked on my ballhandling and shot around) - Depth Jumps (24") : 4 x 5 I wasn't getting up like I usually do. I was probably a little fatigued from practicing my ball skills. - Squat : 3 x 5 @ 155lbs 155lbs was an okay weight. It wasn't too easy but I could have probably done more. Next time I will up the weight a little. - Lunge : 3 x 5 @ 115lbs 115lbs was also an okay weight. I will probably bring the weight up next time. - Light Calf Raise: 4 x 5 - Stretch Basketball-Worked on my ball handling(2-ball dribbling and a few combos) -Made around 100 catch and shoot shots -Played some pick-up games
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« Last Edit: June 25, 2011, 07:34:59 pm by J-DUB »
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J-DUB
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« Reply #2 on: June 26, 2011, 03:48:16 pm » |
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BasketballToday I shot around with my friend and played a few pick-up games with my friend. Decided that I would try to take it easy today and only play pick-up games to try to speed up my recovery for my next vert training session. UpperbodyDumbbell Incline Bench Press: 3x8 @ 30lbs each hand -My friend wanted me to work out with him so I decided to do a moderate weight and not too taxing due to the fact that I bench pressed yesterday. Do you guys prefer barbells or dumbbells when you bench press? I was thinking about using a barbell one day and then dumbbells on another day. Session 2 tomorrow hopefully if I recover well enough.
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« Last Edit: June 26, 2011, 03:51:06 pm by J-DUB »
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J-DUB
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« Reply #3 on: June 27, 2011, 09:00:23 am » |
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sup man, I got your pm about rest pause training. Trust me, IT WORKS. the 10 rep rest pause method is a gift from god in squatting, and the 3 set method is perfect for efficient increase in supportive exercises. I'm currently trying the 10 rep method on bench press, I'll tell you how it goes when I finish one cycle.
Isn't the 10 rep rest pause method sort of like msem? And thanks for the response man. no problem, yeah I haven't looked at msem too much, but it kinda like it (the rests), although not the same thing. you planning on using it? I don't plan to as of right now. Right now I am going to stick with the 3 set rest pause on one day and then 3x8 on another day. Do you follow a specific program? I am trying to add in more basketball specific upperbody exercises. I am not trying to focus on things like bicep curls because biceps are not important for basketball; however, I once read that it working out the biceps can also make the triceps stronger so adding in one bicep exercise per upperbody workout wouldn't hurt. my workouts are pretty decent... two lower body, two upperbody. #1 thing to do in upperbody: press (military/push) my two upperbody days look like this: A: Push Press (3 set RP), Weighted Chinups (3 set RP), Weighted Dips (3 set RP), Lat Pull 2x10, DB Bench 5x8 B: Bench Press (10 rep RP), DB Rows (3 set RP), Bicep Curls (3 set RP), DB Incline Bench 5x8, Lat pull 2x10 thats quite a lot of volume, but since more then 1/2 my workout is rest pause, I can manage to do both in 50-60 minutes easily. By the way, how much did you gain on your bench press from doing rest pause and how long have you done it? |
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J-DUB
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« Reply #4 on: July 02, 2011, 04:59:34 pm » |
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-Squat: 4x4 @ 155lbs Surprising, 155lbs was a good weight. I had done the same weight using a 3x5 set and rep scheme so I thought it would be only a little tough. However, I believe my squat will be quickly going up. -Lunges: 5x5 @ 55lbs dumbbells/115lbs barbell I started the workout using 55lbs dumbbells but it was getting a little hard on my grip so I switched to a barbell and used 115lbs. It was an okay weight but I could have put on more weight on the bar. -Concentric Squats: 5x3 @ 95lbs I really focused on exploding up out of the bottom on these. I think these are an awesome exercise for building explosiveness. -Paused Jump Squats: 3x6 @ 25lbs dumbbells The program said 25lbs but I think I was supposed to use 25lbs total. Next time I will use 15lbs dumbbells. -Reactive Split Squats: 4x4 @ 45lbs weight -I think these will really help my slrvj. |
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« Last Edit: July 07, 2011, 02:49:54 pm by J-DUB »
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J-DUB
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« Reply #5 on: July 06, 2011, 11:45:47 am » |
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-Paused Squat: 5x3 @ 80lbs -Paused Jump Squats: 3x6 w/15lbs dumbbells -Plyo Lunges: 4x5(each leg) w/10lbs dumbbells] -SVJs and RVJs |
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J-DUB
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« Reply #6 on: July 06, 2011, 11:46:00 am » |
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-Paused Squat: 5x3 @ 80lbs -Paused Jump Squats: 3x6 w/15lbs dumbbells -Plyo Lunges: 4x5(each leg) w/10lbs dumbbells -SVJs and RVJs |
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J-DUB
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« Reply #7 on: July 07, 2011, 12:39:30 pm » |
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Bench Press(Rest Pause): 3x8,4,2 @ 115lbs -I am going to move up the weight next session. |
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StuckInTheAir
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« Reply #8 on: July 07, 2011, 04:55:46 pm » |
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Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together. |
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Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
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LanceSTS
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« Reply #9 on: July 07, 2011, 07:52:02 pm » |
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Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together. |
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Relax.
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LanceSTS
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« Reply #10 on: July 07, 2011, 07:53:07 pm » |
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Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together. why did you delete your jounal AGAIN freshnikez, theanswer, jdub? thats like 3 x right after adarq already told you not to do it again? |
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Relax.
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J-DUB
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« Reply #11 on: July 07, 2011, 08:01:16 pm » |
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Bench Press(Rest Pause): 3x8,4,2 @ 115lbs
-I am going to move up the weight next session.
move weight up if you want, but personally, I wouldn't move up the weight before you can hit 10 reps on your first set or 20 reps all together. why did you delete your jounal AGAIN freshnikez, theanswer, jdub? thats like 3 x right after adarq already told you not to do it again? hey bro, relax. I delete it because my significant other (boyfriend) gets jealous when these other guys comment to me. Yes im gay and i know that you guys gay bash so have fun but fuck you all. anyways, im tired of having these arguments over whether or not im "seeing" stuckintheair and why he is helping me. I will do what i like, its MY jounal lancests you bastard! |
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J-DUB
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« Reply #12 on: July 07, 2011, 08:11:06 pm » |
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Ok you assholes put my journal back up i see i did not know that this was possible. I am going to have a massive fight with my boyfriend now thanks to you guys and all of you who pm'd me FUCK YOU. that is all. |
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Raptor
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« Reply #13 on: July 08, 2011, 02:30:47 am » |
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At least, does he have a smooth hole? |
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