Mikea
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« on: August 14, 2011, 06:57:53 pm » |
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12-13 years old, 6'0'', and couldn't touch rim. 13-14 years old, 6'0'', still couldn't touch rim. 14-15 years old, 6'1'', started training for my vert, bought a couple programs, tried jump soles, jump manual and a couple other programs, got some inches, but nothing that I was promised, and grabbed rim 1 handed on good days. 15-16 years old, 6'2'', around January and February tried another program, Flying In Four, and started grabbing rim with two hands with ease, could grab rim off standing vert with ease, dunked a couple times, but my technique with the ball is completely fucked up. Footwork needs work. Stats as of 8/18/11Age: 16 years old Height: 6'3'' Weight: 190 lbs. Standing Reach: 96" BF: 13%-15% Front Squat Max: 235 lbs.9/9/11: 245lbs Deadlift Max: 255 lbs. Bulgarian Split Squats for: 6 reps x 120 lbs. 9/9/11: 8 reps for 120lbs9/23/11: 6 reps for 130lbs9/30/11: 3 reps for 140lbs Hang Power Clean Max: 165 lbs.10/24/11 : 175lbs x1 Bench Press Max: 155 lbs. 9/2/11 : 155lbs x 3 reps9/5/11 : 165lbs x110/24/11 : 175lbs x1 Standing Vertical: 30" Running Two Foot Vertical: 33-34" (I think?) ================================================================================ I do skill workouts 4x/week. CURRENT GOALS-40+ running vert -35+ standing vert -1.5x body weight front squat -1.5x body weight deadlift -225 lbs bench press -Play College Basketball |
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« Last Edit: October 24, 2011, 09:20:41 pm by Mikea »
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slowkidtryingtogetfast
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« Reply #1 on: August 14, 2011, 08:09:03 pm » |
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Age: 16 years old
Height: 6'3''
Weight: 190 lbs.
Standing Reach: 96"
BF: 13%-15%
Front Squat Max: 235 lbs.
Deadlift Max: 255 lbs. (Probably more now, haven't tested it in a couple of months.)
Hang Power Clean Max: 165 lbs.
Bench Press Max: 155 lbs.
Standing Vertical: 30"
Running Two Foot Vertical: 33-34"
I have scoliosis, which is a curvature of the spine, so I can't back squat, instead I front squat and supplement with other exercises to help out. I can hold dumbbells and everything, just can't really lift any weight over my head, or rest anything on my shoulders. I try to stay away from spinal loading. None the less, it really doesn't affect me.
I just can't back squat, that's about it, other than that, I do everything. Except shit like military press and push press or any other lift that goes over my head.
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IMPORTANT REMINDERS
-Do morning ankle routine, wrap at night before bed
CURRENT GOALS
-40+ vert
-1.5x body weight front squat
-1.5x body weight deadlift
-225 lbs bench press
-Do 10 pull ups
-Fix ankles
-Play college basketball
MAJOR PR'S/MILESTONES
DAILY PHYSICAL & MENTAL STATE
BODYWEIGHT
-8/14/11: 6'3'' @ 190 lbs.
DIET
SORENESS
ACHES/INJURIES
FATIGUE
SLEEP SCHEDULE
-Usually 11pmish to 7:45 amish everyday.
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
STRETCHING AND MYOFASCIAL RELEASE
-FULL lower body stretching EVERYDAY, hold each stretch 30-60 seconds.
-Calves
-Hams
-Glutes
-Quads
-Rectus Femoris Stretch
-Hip Flexor
-Groin
-Left Lat (Scoliosis)
EXERCISES & SESSIONS
-Starting deload week tomorrow, so not going to record any lifts until after next week...
JUMPS/DUNK SESSIONS
SQUATTING
GLUTE BRIDGES
REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
CONDITIONING
RECOVERY
WELCOME MAN  AND GOOD LUCK ON YOUR JOURNEY |
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"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." Aristotle I can accept failure, everyone fails at something. But I can't accept not trying. Michael Jordan If you arent willing to give 100% do not give anything at all Myself Bench:105 max Deadlift: 155 max Squat: never squatted before Pushups: 16 with perfect form Chinups: 5 Pullups: 2 100 m dash: 15.2 200 m dash: 33.4 (not sure about the .4) http://www.adarq.org/forum/progress-journals-experimental-routines/slowkid's-progress-journal/ |
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Mikea
Newbie
Posts: 42
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« Reply #2 on: August 14, 2011, 08:29:43 pm » |
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WELCOME MAN AND GOOD LUCK ON YOUR JOURNEY Thanks man, you too! |
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Mikea
Newbie
Posts: 42
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« Reply #3 on: August 22, 2011, 08:03:47 pm » |
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Workout: -4x8 pogo jumps -4x8 tuck jumps -5x5 front squat @ 185lbs, felt pretty good today consider I worked out on a close to empty stomach. -3x6 RDLs @185lbs, haven't RDLed in months, bar felt kinda heavy, but I'll get back to normal in no time I'm sure. -5x5 bench press @135lbs, bar felt light as fuck. -3x as many as I can pull ups, got about 5 each time. Finished up with some holds to help with my grip strength @185lbs for 20 seconds x2, and @135lbs for 20 seconds. Quick core workout with a medicine ball of twists and throws, and some calf raises 3x20 @80lbs. Overall pretty good day, let's see how my skill workout goes tomorrow outside in this heat... |
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Mikea
Newbie
Posts: 42
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« Reply #4 on: August 23, 2011, 09:50:51 pm » |
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Skill workout today, felt rusty as fuck. Shot and handles didn't feel right, at all. I'll be fine tomorrow I'm sure. Soreness: -Groin -Glutes -Hams -Quads Another skill workout tomorrow. |
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JPMartin5
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« Reply #5 on: August 23, 2011, 10:09:27 pm » |
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Skill workout today, felt rusty as fuck.
Shot and handles didn't feel right, at all. I'll be fine tomorrow I'm sure.
Soreness:
-Groin
-Glutes
-Hams
-Quads
Another skill workout tomorrow.
Well if your groin, gluteus, hams and quads are sore, thats why your shot and handles didn't feel right!! I remember basketball workouts where I couldn't execute my game due to soreness of SOME body part. anyway, thats just my input. Good luck with your skill workout tomorrow!! Be intense!! |
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"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only the best, be as enthusiastic about the success of others as you are about your own.
Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger."
— Norman Vincent Peale
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Mikea
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Posts: 42
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« Reply #6 on: August 23, 2011, 10:17:47 pm » |
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Well if your groin, gluteus, hams and quads are sore, thats why your shot and handles didn't feel right!!
I remember basketball workouts where I couldn't execute my game due to soreness of SOME body part. anyway, thats just my input.
Good luck with your skill workout tomorrow!! Be intense!!
Yeah-- but this isn't the first time I've been sore and did a skill workout, they usually go great, it's been WAY worse. I usually just play through it, but it felt way off today. But whatever, I'm not even tripping over it. Good skill workout regardless. Anyways, tomorrow will be better, thanks man!
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Mikea
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Posts: 42
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« Reply #7 on: August 24, 2011, 09:03:49 pm » |
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Skill workout went better today-- still rusty, but getting there. Still felt a bit off, but it was better than yesterday. Didn't have a court to play on, so did my skill workout in my driveway and on the street. Soreness: -Groin -Hams -Quads |
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Mikea
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Posts: 42
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« Reply #8 on: August 26, 2011, 09:14:41 pm » |
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Workout: 4x8 Pogo Jumps 4x8 Tuck Jumps Worked my way up to heavy set 1x5 @ 200lbs front squat Bulgarian Split Squats 2x8 @ 110lbs RDLs 3x6 @ 135lbs (Went real light this workout, hams were still killing me from Monday's RDLs) Bench Press 1x5 @ 135lbs (Bar felt heavy as fuck, idk why! Maybe because I left it until the end of my workout?) Also threw in some calf raises 3x20 and some holds for my grip. Need to start getting more sleep. |
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Mikea
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Posts: 42
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« Reply #9 on: August 27, 2011, 08:58:27 pm » |
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Skill workout went great today, felt much better than the past few days. Handles and shot were on point, feeling really good. Soreness: -Glutes |
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Mikea
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Posts: 42
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« Reply #10 on: August 29, 2011, 08:19:11 pm » |
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Workout: 4x8 Pogo Jumps 4x8 Tuck jumps Front Squat 5x3 @ 205lbs RDL's 3x6-8 @ 185lbs Bench Press 5x3 @ 145 Threw in some calf raises 3x20 and holds for my grip too. |
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Mikea
Newbie
Posts: 42
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« Reply #11 on: September 02, 2011, 08:59:34 pm » |
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Tues, Wed, & Thurs skill workouts went good. Today's Workout: 4x8 Pogo Jumps 3x20 Speed Skaters 3x8 Tuck Jumps Worked my way up to a heavy set of front squats 225lbs. x3. 3x6 RDL @ 190lbs 2x8 @ 110 and 120 lbs bulgarian split squats Worked my way up to a heavy set of bench press 155lbs. x 3  Testing bench press max and front squat max next Friday. Bout to kill both muthafucking lifts, guaranteed!!! Hitting PRs in both. |
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Mikea
Newbie
Posts: 42
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« Reply #12 on: September 05, 2011, 06:31:44 pm » |
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Workout: 4x8 Pogo Jumps 4x8 Tuck Jumps Front Squat 5x1 @ 225lbs, the last two sets were the slowest singles I've ever done. I swear the last one took like 5 seconds. RDL 3x6-8 @ 185lbs, 195lbs, and 225lbs Bench Press 5x1 @ 165lbs Calf Raises 3x20 @ 110 lbs |
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Mikea
Newbie
Posts: 42
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« Reply #13 on: September 07, 2011, 09:35:14 pm » |
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Skill workout went pretty good today. Just put in my earphones and went to work. Dribbling and shooting workout. Also, did a couple of jumps. 10-20 max vert jumps. Did a stationary dunk off vert, with a soccer ball with ease. Tried a regular basketball, and dunked off of vert with a basketball. It was a weak dunk, but it went in. Barely. Next week, no doubt I'll have a good, clean dunk off of vert. My footwork with the two footed approach to dunking is terrible. Idk wtf is up with me, just can't get my steps down right. Gotta work on that as well. Otherwise, pretty good workout. Soreness: -Glutes -Quads -Hams |
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Mikea
Newbie
Posts: 42
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« Reply #14 on: September 08, 2011, 09:20:44 pm » |
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Skill workout went good today. Hot as fuck outside, but got it done. Dribbling and shooting. Stroke felt pretty good today. Soreness: -Quads (just a bit) Tomorrow, testing front squat max, and bench press max. About to kill BOTH lifts, PR in both. |
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