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Mutumbo000
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« on: October 19, 2011, 07:21:23 pm » |
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Hey i'm a white 21 year old and i've made it a goal of mine to be able to dunk a full sized basketball on a 10' ring off the dribble (don't have the coordination to lob). AGE: 21 HEIGHT: 5'11 (180cm) Reach 7'10 WEIGHT: 180lbs (82kg) SLEEP SCHEDULE: Usually 8 hours. BODY TYPE: Ecto. Long limbs, short torso. Top heavy don't carry much mass on legs at all. GOALS: Standing Vert- 30 Running vert- 35+ 10% bf 10.5 100m FAT 4.4 40 yard Dunk basketball This goal (dream) is pretty lofty but I'd like to play 7s rugby for Australia. At the very least I want to relocate to QLD or NSW and play either QLD cup or NSW cup rugby, which is like semi professional standard. CURRENT ABILITY: Standing Vert- 28 Running Vert- 33 14% bf 11.25 100m FAT 40 yard? INJURY HISTORY: Double fractured left ankle when i was 11. Numerous ankle sprains but they don't really have much affect. Broke my left arm when i was 14. Had achilles tendonitis when i was 14 but since than have never had any problems with my achilles. Suffered from shin splints when i was 18 because my rugby coach told me to bulk up so i put on 11kg in a few months. Naturally my body doesn't like carrying weight. If i set my mind to bulking i can do it but I feel soo much better when i'm light. No longer have any problems with shin splints because my body eventually got used to carrying the weight. TRAINING HISTORY & ACHIEVEMENTS: Used to play basketball. Did little athletics as well when i was a kid. Started playing rugby at 18. Train 2x a week and play 1x a week. Represented rugby at state level. Fastest kid in primary school and high school at like every school i went to haha. CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Never lifted weights before just exercised by playing sport. I'm making progress through low volume training though so until that stalls I'm just going to keep doing what i'm doing. BRIEF OVERVIEW OF CURRENT DIET: Junk food like 7 days a week lol. I don't drink soda though (unless it's with a fast food meal). Typical day= breakfast- coco pops lunch- protein shake dinner- fast food drink about 2 litres of water a day. *I've addressed diet though and have started replacing fast food with chicken and kangaroo meat. Also including more vegetables in my diet. IMPORTANT ACTIVITIES: Nothing just uni/work but it's easy to train around. Current Lifts- Bench- 264lbs Front Squat- 253lbs Back Squat- 297lbs Powerclean- 192lbs Deadlift- 467lbs |
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« Last Edit: April 27, 2012, 03:22:05 am by Mutumbo000 »
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Avishek
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« Reply #1 on: October 19, 2011, 07:55:07 pm » |
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welcome to the club man. Nice front squat stats, tryin to get mine up there. |
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Mutumbo000
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« Reply #2 on: October 20, 2011, 03:44:43 am » |
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Training 20/10/2011 Squats- 135x3 175x3 200x3 220x3 230x3 Static Hold 285 15 seconds 245x2 Close Grip Bench- barx12 90x8 110x8 135x8 Skips- 1725 Treadmill 19km/h- 1:45 minutes I did some jumping as well all single leg today. About 20 jumps all up but they weren't good. As youse can see my vert sucks. |
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« Last Edit: May 15, 2012, 12:19:07 am by Mutumbo000 »
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #3 on: October 20, 2011, 03:47:55 am » |
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welcome to the club man. Nice front squat stats, tryin to get mine up there.
Thanks man. Front squats are pretty cool i want to get mine higher as well. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #4 on: October 21, 2011, 01:19:19 pm » |
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21/10/2011 Sprints 50m- 5x 100m- 1 Front Squats- 110x3 155x3 200x3 210x3 Deadlift- 135x6 225x6 315x3 330x3 Treadmill- 19.5km/h 1:30 I got a pair of Jordan's today so i went out and played basketball from like 6pm til midnight. Another goal of mine is to clean up my diet because i eat takeaway literally every single day. E.g today i was out all day so i ate KFC for lunch than went with the boyz to Micky Ds after we finished playing ball. I'll just try and take diet 1 day at a time but i know i can defs improve my body composition if i just focus on eating healthy. |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #5 on: October 24, 2011, 04:23:52 pm » |
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24/10/2011 Powerclean- 90x3 135x3 165x3x2 Jerk- 90x3 120x3 145x1 Front Squat- 90x5 140x5 180x5 190x5 205x2 |
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #6 on: October 25, 2011, 04:49:52 am » |
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25/10/2011 Squats- 135x3 175x3 205x3 225x3 235x3 Static Hold 290lbs 20 seconds 250x1 135x10 Close Grip Bench- barx10 105x8 125x8 145x8 Curls and hammer curls. Skips- 900 Treadmill- 19.5km/h- 1:35 20 SVJ- measured 21 inches (1 inch PR  ) 10 RVJ off 1 foot- measured 29.5 inches (1.5 inch PR ) Bodyweight- 175lbs |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #7 on: December 07, 2011, 12:04:59 am » |
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Not sure wtf happened to my journal most of it got deleted or sum shit. Anyway- Deadlift- 60kgx3 100kgx3 140kgx3 160kgx3 180kgx3 BB Curl- barx10 30kgx6 45kgx3 Close Grip Bench- 75kgx4 Bench- 95kgx2 |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #8 on: December 09, 2011, 04:06:43 am » |
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Close Grip Bench- barx10 40kgx8 50kgx8 60kgx8 70kgx8 77.5kgx4 Pullups- bwx9 bwx9 bwx8 Done bout 30-40 dunks on 9'8 ring. I'm getting a lot more consistent now more and more of them are going in smoother. Hopefully i'll land my first dunk on a 10' soon. |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #9 on: December 11, 2011, 08:13:15 pm » |
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Had a dunk session on 9'8 rim. Done dozens of dunks i'm getting smoother and smoother on 9'8. Than i headed to the city courts and played some pick up. These asian dudes had a small sized ball like womans size so i attempted to dunk it on the 10' rims. After 3 attempts i got it Gonna be dunking with a full sized ball soon. It's funny i aint even got stronger or nothing all i done is lost bodyweight haha. Down from like 83kg to 75kg coz i just been living off KFC once a day shiit. After that i hit up the gym. Bench barx10 60kgx10 70kgx8 80kgx6 90kgx4 97.5kgx2 Front Squat 50kgx7 60kgx6 70kgx5 80kgx4 90kgx3 Pullups- bwdx9x3 |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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entropy
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« Reply #10 on: December 11, 2011, 08:18:02 pm » |
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Gonna be dunking with a full sized ball soon. It's funny i aint even got stronger or nothing all i done is lost bodyweight haha. Down from like 83kg to 75kg Sounds good! What's your bodyfat atm? |
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LBSS wrote "First 2-3 reps on set #7 (the second vid) looked good. definitely below parallel and pretty smooth. but after that you start good-mornining the weight, letting your hips rise before your chest and lifting the weight with your back. be sure to keep your chest up and drive the bar up in a unified way, not in pieces."
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Mutumbo000
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« Reply #11 on: December 12, 2011, 12:18:42 pm » |
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My bodyfat is pretty high. Probably 13-15% because of poor diet and a fairly sedentary lifestyle. |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #12 on: December 12, 2011, 04:19:05 pm » |
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Powerclean- 60kgx3 65kgx3 70kgx3 75kgx1 80kgx1 85kgx1 65kgx6 Rows- 40kgx10 60kgx9 80kgx8 90kgx7 Pullups- bwx10 bwx9x2 Gona go to the courts later on and play some ball/do some jumps. |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #13 on: December 13, 2011, 05:26:03 pm » |
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Squat- 60kgx3 80kgx3 90kgx3 100kgx3 110kgx3 Static Hold 150kg 35 seconds 120kgx1 Pullups- bwx10x2 bwx9 BW= 76kg |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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Mutumbo000
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« Reply #14 on: December 14, 2011, 11:41:16 pm » |
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Close Grip Bench- barx10 42.5kgx10 52.5kgx8 62.5kgx8 72.5kgx4 80kgx3 DB Bench- 20kgx10 25kg10 30kgx5 37.5kgx5 Deadlift- 60kgx3 100kgx3 140kgx3 165kgx3 185kgx3 Powerclean- 65kgx7 Pullups- 10 BB Curl- 47.5kgx2 |
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Logged
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Random post from T-nation-
"Best advice I can give, though it will sound like a broken record, is to squat, squat, squat and heavy if you want to improve your sprint times.
One of my favorite anecdotes related to this is from "Romo" (Bill Romanowski's autobiography). He talks about when he first started working with Remy Korchemny on speed work and Remy asked him if he was squatting.
Romo (to my surprise) said he wasn't and was only doing leg presses for lower body work.So Remy tells Romo to start squatting and after awhile, excited with his progress, Romo comes back to Remy and tells him he can squat 400. Remy answers, "Good. Now you can squat as much as my women sprinters."
Granted most of Korchemny's athletes were juiced to the gills - he was one of the guys taken down with the BALCO bust - but I think there's something to be learned there, nonetheless."
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