|
kbm12345
|
 |
« on: October 15, 2010, 07:07:08 am » |
0
|
Hey just came across this site randomly so thought i might make a log, for motivation etc and hopefully get help off people on this site. Anyway, I'm two months into a 5month off season, Current stats are 210lbs, 6'5, 8'7inches reach Standing vertical 28-29inches (square on the backboard) Running vertical Around 36 inches at least (elbow on the ring) Front squat today did 90kg 4x6 Bench 1rm 97.5kg Pull up 3rm 20kg B.F 12% My goals is to get: front squat up, 110kg x5 Bench 3rm 100kg Pull up 3rm 35kg Body fat under 10%
Workout is usually (Sort of following eric cresseys maximum strength but changed the 2nd leg day) Lower Upper Lower Sprints+plyos+Lower Today's workout: (couldn't hill sprint because it was raining) 1. Plyos ~Around 70 jumps 2. D/bell snatch worked up to 1x1 37.5kg 3. Front squats worked up to 4x6 90kg 4. BSS 3x8 20kg/D/bells. |
|
|
|
|
Logged
|
|
|
|
|
LBSS
|
|
« Reply #1 on: October 15, 2010, 07:14:05 am » |
0
|
What's your sport, if now's your off-season? |
|
|
|
|
Logged
|
Muscles are nonsensical they have nothing to do with this bullshit.
- Avishek
|
|
|
|
kbm12345
|
|
« Reply #2 on: October 15, 2010, 07:54:12 am » |
0
|
Basketball, in aus, might try for a scholorship next year when i finish uni to do graduate school over in the US (if that is possible) or if I cbf getting a full time job. |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #3 on: October 15, 2010, 03:17:17 pm » |
0
|
Hey just came across this site randomly so thought i might make a log, for motivation etc and hopefully get help off people on this site.
hey man! welcome.. if motivation/help is what you wanted, you came to the right place  Anyway, I'm two months into a 5month off season,
Current stats are 210lbs, 6'5, 8'7inches reach
Standing vertical 28-29inches (square on the backboard)
Running vertical Around 36 inches at least (elbow on the ring)
Front squat today did 90kg 4x6
Bench 1rm 97.5kg
Pull up 3rm 20kg
B.F 12%
nice stats there, 36" RVJ at 6'5 is good stuff.. 35" SVJ would have you over 40" RVJ for sure, that would be FLYING @ 6'5. My goals is to get:
front squat up, 110kg x5
Bench 3rm 100kg
Pull up 3rm 35kg
Body fat under 10%
Workout is usually (Sort of following eric cresseys maximum strength but changed the 2nd leg day)
Lower
Upper
Lower
Sprints+plyos+Lower
if bench/pullup strength (general upper body strength) is a goal, why only 1 upper session in that rotation? why not include some upper in the 4th session of (sprints + plyos + lower), it could be of the form: - warmup - sprints - plyos - upper-1: push (bench etc) - upper-2: pull (weighted pullups/rows etc) - lower (squat etc) you have lower body the next session anyway, so i'd get some upper body work in on that 4th session IMO. Today's workout: (couldn't hill sprint because it was raining)
1. Plyos ~Around 70 jumps
2. D/bell snatch worked up to 1x1 37.5kg
3. Front squats worked up to 4x6 90kg
4. BSS 3x8 20kg/D/bells.
nice, what kind of plyos (exercises)? peace man |
|
|
|
|
Logged
|
http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
kbm12345
|
|
« Reply #4 on: October 15, 2010, 03:38:24 pm » |
0
|
Hey thanks for the warm welcome I meant 2 uppers, 2 lowers, but it was late at night. Yeah SVJ has always been my weakness 2months ago it was like 24-25inches only, running vertical has always been good tho, was selected to tryout for aus volleyball team when i was 18 based on that alone. For plyos I just did, Seated jumps up to touching my 10ft roof(from a sponge on my couch ) 3x5 Depth jumps (just landing) 2x8 Like rhythm jumps up down continuously etc. 3x6 stiff leg jumps 1x8 My left knee started to bother me so just stopped it there. I normally do a quarter the amount of those plyos. And do hill sprints 15x15m |
|
|
|
|
Logged
|
|
|
|
|
kbm12345
|
|
« Reply #5 on: October 15, 2010, 03:42:09 pm » |
0
|
Haha, i only found out about this site from your posts over at bb.com |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #6 on: October 15, 2010, 04:13:36 pm » |
0
|
Hey thanks for the warm welcome I meant 2 uppers, 2 lowers, but it was late at night. Yeah SVJ has always been my weakness 2months ago it was like 24-25inches only, running vertical has always been good tho, was selected to tryout for aus volleyball team when i was 18 based on that alone. that's some good progress on SVJ in the last two months, good job man. For plyos I just did,
Seated jumps up to touching my 10ft roof(from a sponge on my couch ) 3x5
Depth jumps (just landing) 2x8
Like rhythm jumps up down continuously etc. 3x6
stiff leg jumps 1x8
My left knee started to bother me so just stopped it there. I normally do a quarter the amount of those plyos. And do hill sprints 15x15m
ya make sure you phase in the volume increases gradually.. stiff leg jumps are very intense, so make sure you don't overdo those too quickly.. i like sets of 3-5 to be honest, but i go max effort on them usually.. also make sure you are extremely warmed up, which can become a problem when one trains in their house, it's easy to get lazy on the warmups and just jump right into training.. peace man |
|
|
|
|
Logged
|
http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
adarqui
|
|
« Reply #7 on: October 15, 2010, 04:14:56 pm » |
0
|
Haha, i only found out about this site from your posts over at bb.com
hah sick! i'll admit, that was kind of my intention from posting there  they do have lots of discussion though, i like their forums. *evil grin* peace man |
|
|
|
|
Logged
|
http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
kbm12345
|
|
« Reply #8 on: October 15, 2010, 10:56:11 pm » |
0
|
ya make sure you phase in the volume increases gradually.. stiff leg jumps are very intense, so make sure you don't overdo those too quickly.. i like sets of 3-5 to be honest, but i go max effort on them usually.. also make sure you are extremely warmed up, which can become a problem when one trains in their house, it's easy to get lazy on the warmups and just jump right into training..
peace man
yeah, that is what started to make my knee hurt so only did one set, next time il try sets of 3-5 that sounds alot better. Gym Upper 1. One arm d/bell push press 5x6 25kg s/s chin ups +10kg 5x5-6 2. Pushups 3x10 s/s D/bell rows 30kg 3x8 3. External rotation 3x12 4> Biceps 3 exercise with a mate who came as i was leaving Very weak on d/bell push press, prob coz triceps were sore from doing a bit yesterday. All in all a good workout, this is the last of the 3 weeks, next week will be focused mostly on recovery. |
|
|
|
« Last Edit: October 16, 2010, 03:55:01 am by adarqui »
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #9 on: October 16, 2010, 03:56:24 am » |
0
|
ya make sure you phase in the volume increases gradually.. stiff leg jumps are very intense, so make sure you don't overdo those too quickly.. i like sets of 3-5 to be honest, but i go max effort on them usually.. also make sure you are extremely warmed up, which can become a problem when one trains in their house, it's easy to get lazy on the warmups and just jump right into training..
peace man
yeah, that is what started to make my knee hurt so only did one set, next time il try sets of 3-5 that sounds alot better. ya i imagined.. stiff leg hops are very intense on the tendons (tendons of the ankle/knee especially) peace! Gym Upper
1. One arm d/bell push press 5x6 25kg s/s chin ups +10kg 5x5-6
2. Pushups 3x10 s/s D/bell rows 30kg 3x8
3. External rotation 3x12
4> Biceps 3 exercise with a mate who came as i was leaving
Very weak on d/bell push press, prob coz triceps were sore from doing a bit yesterday. All in all a good workout, this is the last of the 3 weeks, next week will be focused mostly on recovery.
|
|
|
|
|
Logged
|
http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
kbm12345
|
|
« Reply #10 on: October 17, 2010, 09:39:56 pm » |
0
|
Really good workout today felt super strong, and absolutely no lower back pain after deadlifts, Rest/Recovery Week 4 1. Box squats 80kg 3x3, Really easy, box was like 5 inches below parrell( I 1rm on 85kg 4 weeks ago ) 2. Speed deadlifts 3x2 90kg, very easy too, 3. Lunges 17.5kg d/bells 2x8 4. Single leg Stiff leg deadlift 7.5kg d/bells 5. ABS |
|
|
|
|
Logged
|
|
|
|
|
kbm12345
|
|
« Reply #11 on: October 20, 2010, 02:51:23 am » |
0
|
Worst workout today, gotten weaker, 1. Bench 1x3 87.5kg heavy as fark, got 90 for 3 like 1 month ago, pretty angry!! 1x3 85, 1x3 82.5 2. Incline 32.5kg d/bells 2x8 3. Rows 3x10 4. External rotations.....6x |
|
|
|
|
Logged
|
|
|
|
|
adarqui
|
|
« Reply #12 on: October 20, 2010, 03:15:24 am » |
0
|
Worst workout today, gotten weaker,
1. Bench 1x3 87.5kg heavy as fark, got 90 for 3 like 1 month ago, pretty angry!!
1x3 85, 1x3 82.5
2. Incline 32.5kg d/bells 2x8
3. Rows 3x10
4. External rotations.....6x
any idea on why you got weaker? peace |
|
|
|
|
Logged
|
http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
|
|
|
|
kbm12345
|
|
« Reply #13 on: October 20, 2010, 04:17:58 am » |
0
|
yeah most likely its b/c summers coming up and have cut calories quite a bit. And also it might be becasue i spent the day in the sun, and got up like 4 hours early this morning. hoping thats the reason.. |
|
|
|
|
Logged
|
|
|
|
|
kbm12345
|
|
« Reply #14 on: October 21, 2010, 08:22:29 pm » |
0
|
Today was Lower body with no jumps/sprints 1. Front squat ->3x5 92.5kg 2. deadlift worked up to 1x5 120kg 3. BSS-> 2x8 20kg d/bells Absolutley screwed can hardly think straight. Randomly nearly fainted this morning when getting out of bed. First time doing actual deadlift in 6 months with no back pain |
|
|
|
|
Logged
|
|
|
|
|
