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Author Topic: Zak's Journal  (Read 846 times)
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Zak
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« on: December 16, 2011, 08:08:22 pm »
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Soo uh, just posting up my journal again due to the 1month loss of data.

Age: 20
Height: 5'10''
Weight: 172lbs
Sleep Schedule: pretty regular 7-9hrs. dependent on school schedule
Body Type: Athletic-fat

Long Term Goals:
Dunk Basketball (2 hands) off a DLRVJ (primary focus) + SLRVJ (secondary)
44inch vertical for DLRVJ
Squat: 2xBW
10-12% BF

Current Ability:
32-33inch DLRVJ
Squat: N/A - havent tested 1RM in awhile
15%BF

Injury History: ankle sprains, knee tracking problems, sciatic pain, lower back issues

Training History or Achievements:
touched rim at one point
pushed myself every session to break squat PRs

Current Activity Level or Training Program:
Coming back from injury and rehab so have just been trying to get back into squatting
-focus has been getting squat, hang cleans, Bench press numbers up

Important Activities:
basketball
work
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Zak
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« Reply #1 on: December 17, 2011, 11:39:29 am »
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My workouts since the time i've started squatting again.


Monday Nov 28
Leg Lowering: 1x10
Single Leg Glute Bridge: 1x10 / leg
Prone Glute: 1x20
Hang Cleans: worked on form (Lance’s 1-2-3 Clean drill)
Squats: 3x5 165lbs
Bench Press: 3x5 150lbs
Pull Ups: 8, 7, 4
Rows: 2x8 75lbs
Calf Raises: 112.5lbs 3x10 (2 legs up, 1 leg eccentric down)

Wednesday Nov 30
-Basketball one on one and 2 on 2 games
Hang Cleans: worked on form; 85lbs
Squats: 3x5 175lbs
Calf Raises: 112.5 2x10 (2 legs up, 1 leg eccentric down (5reps each leg); 1x15

Friday Dec 2
Leg Lowering: 1x10
Prone Glute: 1x20
Hang Cleans:  10x1 (15sec rest) 105lbs
Squats: 3x5 185lbs
Bench Press: 3x5 155lbs
Pull Ups: 8,6,5

Sunday Dec 4
Bench Press 3x5 160lbs
Hang Cleans: 10x1 (15 sec rest) 105lbs
Squats 3x5: 195lbs




Tuesday Dec 6
Pogo Jumps 3x20
Hang Cleans: 10x1 (15 sec rest) 105lbs
Squats: 3x5 205lbs
Bench Press: 3x5 165lbs
Altitude Drops into ankle bounces (3x5)

Thursday Dec 8
Pogo Jumps 3x20
Hang Cleans: 10x1 (15 sec rest) 115lbs
Squats 3x5: 215lbs
Calf Raises: 3x10 112lbs

Tuesday Dec 13
Leg Lowering 2x10
Glute Bridge 1x10
Prone Glute 1x10
Seat hip flexor 2x10
Pogo Jumps 3x20
Hang Cleans: 10x1 (15 sec rest) 125
Squats 3x5 225lbs
Bench Press 3x5 170lbs
Calf Raises 3x10 120lbs
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Zak
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« Reply #2 on: December 19, 2011, 10:44:09 pm »
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Monday Dec 19
Seated Hip Flexor: 1x10
Leg Lowering 1x10
Prone Glute Raise: 1x10
Pogo Hops 4x30
Hang Cleans: 10x1 135lbs (15sec rest)
Squat 3x5 225lbs
Bench Press 1x4 175lbs
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Zak
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« Reply #3 on: December 27, 2011, 10:50:35 am »
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In my winter break. off of school, so sort of limited to equipment...but has gotten weaker due to my lack of exercise the past week

Dec 23:
Basketball 5 on 5

Monday Dec  26
Altitude Landings:
12 inch box 1 leg: 1x5
18 inch box 2 leg: 2x5
Pogo Hops: 3x30
Hang Cleans: 10x1 110lbs (30 sec rest)
Front Squat: 3x8 110 lbs (1min rest)
Bench Press: 1x3 165lbs
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Zak
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« Reply #4 on: December 28, 2011, 11:38:14 am »
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Tuesday Dec 27
2x 1 min King deadlifts (slowly rising up and down) to teach glute max activation + get glute med to stabilize properly (keep leg from tracking inward)

Mini circuit: 2 sets of 30 seconds each exercise
-air squats
-push ups
-alternating toe touches
-plank to pushup plank
-russian/roman twist
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Zak
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« Reply #5 on: December 28, 2011, 10:11:44 pm »
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Wednesday Dec 28
Forward/Backward/Sideways Hops 2x10m
1 min King Deadlift (slowly ascending and descending for glute activation)
2x8 Seated Hip Flexor
3x5 Altitude Drops 12 inch box
Hang Clean 10x1; 120lbs (30 sec rest)
Front Squat  3x8 120lbs (1.5min rest)
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Zak
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« Reply #6 on: January 02, 2012, 03:57:28 pm »
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Sunday Jan 1
Forward/Backward/Sideways Hops 2x10m
1 min King Deadlift (slowly ascending and descending for glute activation)
1x8 Seated Hip Flexor
3x5 Altitude Drops 12 inch box
Hang Clean 10x1; 130lbs (30 sec rest)
Front Squat 3x8 130lbs (1min rest)
Bench Press 1x4 165lbs
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Zak
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« Reply #7 on: January 09, 2012, 05:04:33 pm »
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Jan 2
Mini circuit: 2 sets of 30 seconds each exercise
-air squats
-push ups
-alternating toe touches
-plank to pushup plank
-russian/roman twist

Jan 4
Mini circuit: 2 sets of 30 seconds each exercise
-air squats
-push ups
-alternating toe touches
-plank to pushup plank
-russian/roman twist

Jan 6:
Basketball 5 on 5

Jan 9:
Basketball 4 on 4, 5 on 5
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Zak
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« Reply #8 on: January 11, 2012, 06:24:32 am »
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Getting knee pain again after doing a maximal jump in basketball so finding myself being more careful
when playing basketball and working out. Trying to figure out if i have muscles that are not working correctly and just rehabbing till my left leg gets better

ankle mobility drills
foot strengthening drill 1x15

2x10 Leg Raises
3x15 Clam shells
1x20 sec single leg hops

Mini circuit: 3 sets of 30 seconds each exercise continuous
-air squats
-push ups
-alternating toe touches
-plank to pushup
-russian/roman twist
 
BW bulgarian split squat 2x60sec
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Zak
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« Reply #9 on: January 12, 2012, 02:55:48 pm »
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Thursday Jan 12

Ankle Mobility Drills
Quad Stretches
Glute Activation Drills

Basketball shooting and dribbling Drills

Basketball 4 on 4, 5 on 5
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Zak
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« Reply #10 on: January 16, 2012, 06:32:55 am »
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Saturday Jan 16:

Ball Tournament

7 games x 21 mins each.
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Zak
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« Reply #11 on: January 21, 2012, 04:54:46 pm »
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Jan 17+19

circuit: 3 sets of 30 seconds each exercise continuous
-air squats
-push ups
-alternating toe touches
-plank to pushup
-russian/roman twist

Jan 16,18,20,21

Ball Handling Drills and scrimmaging 4 on 4, 5 on 5
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Zak
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« Reply #12 on: January 24, 2012, 09:24:50 am »
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Jan 23

have come to the conclusion that my knee pain has come from a tight TFL/IT band soo working towards loosening up the tissue
and getting the glute med to fire correctly

IT band rolling w/ tennis ball
clam shells w/ bands 2x10
ankle mobility
stationary basketball drills
 3 on 3 basketball

Jan 24:
clam shells w/ bands 2x10 each leg
Leg Lowering: 3x20
Seated Hip flexor raises: 2x10 each leg
Standing Hip Flexor raises: 1x10 each leg
BSS: 3x10 20lbs (each leg)...slow ascending and descending
Pull Ups: 3x5
Hang Cleans: 15x1 125lbs
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Zak
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« Reply #13 on: January 27, 2012, 12:00:35 pm »
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Jan 27

IT band + piriformis rolling w/ tennis ball
clam shells w/ bands 3x10 each leg
Leg Lowering: 3x20
Seated Hip flexor raises: 2x10 each leg
Standing Hip Flexor raises: 1x10 each leg
BSS: 3x10 50lbs (left/rehab leg) 1x10 (right leg)...slow ascending and descending
Pull Ups: 6, 5, 5
Hang Cleans: 10x1 130lbs

Dumbell Raises: 2x10; 10lbs
dumbell lateral raises: 2x10; 10lbs
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Zak
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« Reply #14 on: January 30, 2012, 01:04:40 pm »
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Jan 30

IT band rolling w/ tennis ball
Leg Lowering 1x30
Clam Shells: 1x15
Seated Hip Flexor Raises 2x8 each leg

Basketball Shooting drills
-form shooting
-off the dribble shooting

3 on 3, 5 on 5

slight aching in the knee a few hrs later...reduce playing time or just put anti inflammatory cream on?
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