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Author Topic: Crane's Journey to Dunk Journal  (Read 339 times)
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cranium
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« on: May 02, 2011, 02:46:19 pm »
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AGE: 17

HEIGHT: 6

WEIGHT: 175

SLEEP SCHEDULE: 11/12 - 6/7

BODY TYPE: Skinny

GOALS: Dunk one/two handed consistently, 35+ svj, sub 10% bf, 300 lbs squat, 250 lbs power clean, 200 lbs bench, and my main goal that is a big reach play college ball eventually

CURRENT ABILITY: 27 svj, 15% bf, 250 squat, 190 clean, 165 bench

INJURY HISTORY: Sprained right ankle in January, elbow tendonitis, and shin splints

TRAINING HISTORY & ACHIEVEMENTS: As a junior in high school last year during my school year I raised my Squat: 230 to 275 Clean: 145 - 220 and Bench: 155 - 190(before arm problems from baseball)

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Lift 3-4 times a week for the last month

BRIEF OVERVIEW OF CURRENT DIET: Eat too many bad things

IMPORTANT ACTIVITIES: Graduate from high school in a month, might take summer off to train both vertical and basketball.

Posting this too be able to track my progress and use it as a way to push myself.
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cranium
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« Reply #1 on: May 04, 2011, 07:04:59 pm »
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Monday (Legs)

Squat:
10 x 135 (warm up)
5 x 185
5 x 205
5 x 215
3 x 225

Hip abductor/adductor:
3 sets of 10 x 60

Glute/Ham:
Bodyweight 4 sets 15 Reps

Calf Raise: (One leg holding dumbbell)
15 X 60
20 X 60
20 X 60

Tuesday (Upper)

Bench:
10 x 95 (warm up)
10 X 115
10 X 125
10 X 130
5 X 135

Triceps extension:
10 X 30
10 X 30
6 x 35

Dumbell Press:

7 x 120 (60 in each hand
6 x 120
4 x 120

Wednesday (Legs)

Plyo boxes (don't remember sets) but have three 2 foot boxes and one 4 foot, do all in succession

Depth Jumps

Box Jumps (land on 4 foot box)

one leg jump onto boxes

Glute/Ham:
3 sets of 15

Calf Raises:  (One leg holding dumbbell)
2x15x60

If anyone has a better idea for my plyo boxes or some auxiliary lifts that I could add would be greatly appreciated.
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LanceSTS
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« Reply #2 on: May 04, 2011, 11:51:23 pm »
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 I would add an upper body pull like pull ups or chins to your upper workout, that will help balance it out for you.
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cranium
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« Reply #3 on: May 05, 2011, 08:17:09 am »
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Today

Bench
10 x 95
8 x 105
6 x 115
4 x 125
4 x 135

Single-arm dumbbell press
10 x 45
7 x 50
5 x 50

Shoulder press
10 x 95
10 x 105
6 x 110

Parallel Bar Dips (bodyweight)
2 sets of 10ish went till failure

Pull-ups would be a good thing to add to this?
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cranium
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« Reply #4 on: May 06, 2011, 07:37:17 am »
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Wasn't feeling too good this morning so took it easy.

Lunges
2 sets of 10 x 115

calf raises
10 x 60
15 x 60

Hip abductor/adductor machine
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cranium
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« Reply #5 on: May 11, 2011, 08:38:45 am »
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Can't really lift right now, right rotator cuff injury from baseball last year has resurfaced and have a left quad muscle pull.

Local college has shown interest in me playing there, so that is the plus out of this whole situation.
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creativelyric
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« Reply #6 on: May 18, 2011, 12:54:00 am »
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Quote from: cranium on May 11, 2011, 08:38:45 am
Can't really lift right now, right rotator cuff injury from baseball last year has resurfaced and have a left quad muscle pull.

Local college has shown interest in me playing there, so that is the plus out of this whole situation.

Nice, man. You gonna walk on to the tryout, or do you have footage...?
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cranium
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« Reply #7 on: June 01, 2011, 02:32:12 pm »
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Quote from: creativelyric on May 18, 2011, 12:54:00 am
Quote from: cranium on May 11, 2011, 08:38:45 am
Can't really lift right now, right rotator cuff injury from baseball last year has resurfaced and have a left quad muscle pull.

Local college has shown interest in me playing there, so that is the plus out of this whole situation.

Nice, man. You gonna walk on to the tryout, or do you have footage...?

Sent in game film, not the college I'm going to unless I get a confirmation I will play.

Since I last been on here I'm able to inconsistently get a 2 handed oop down and same thing for a 1 handed dunk off the dribble. Havent been working out, going to start. Got lots of free time now
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cranium
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« Reply #8 on: June 06, 2011, 08:23:26 pm »
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Well, can't do any upper body lifting or even play basketball sonsaryed a jump training program today. Its called Dunknow and inreally don't know if it's any good I bought it 3 years ago did it for a month and gained a real quick 3 inches.
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