AGE: 20

HEIGHT: 5'10"

WEIGHT:170

SLEEP SCHEDULE: Usually 11pm - 6:30am on class days, 11pm - 9 on non 8am class days

BODY TYPE: ectomorph, naturally really skinny

GOALS:
Short term- get back to dunking one handed and two handed ( 35" SVJ, 40" DLRVJ), 405 deadlift, increase half squat, 255 bench press, increase Hip thrust, complete ONE natural ghr, 2 minute core plank.
                 
Long term- be a dunking GOD. do windmills, double pump reverse on demand. get head near rim (50" vert),

CURRENT ABILITY:
SVJ: 30
DLRVJ: 34-35
Deadlift- 315 x 2
Hip belt squat - 220 x 8
Bench - 205 x 1
chinup - 60lbs x 5



INJURY HISTORY: A year ago i overdid it with squats and volleyball which made my right knee create a permanent cracking sound when i go past parallel. No pain, but ever since then i am afraid to go past parallel on any kind of squat. No amount of stretching, foam rolling, mobility drills have made it go away. I have always had problems achieving good depth in the squat, I have tried for over two years to get myself to go low without rounding of the back or tipping forward, but my body doesn't agree with it.

TRAINING HISTORY & ACHIEVEMENTS: I have been training consistently since I was 14 with a brief hiatus when i was 16, Ive done almost every program imaginable. I have done jumpsoles, air alert II and III, dunknow, vertical project, white knights, vertfreak101, kelly baggetts vertical jump bible (novice and intermediate), rippetoes starting strength, joe defrancos westside for skinny bastards. I have the biggest heart to increase my vertical imaginable. I will never giveup. I will do anything to be the best that I can be.

I didn't start lifting until I was 17 and even then I didn't do any exercises for my lowerbody until I was 18 and my growth spurt had stopped (I believed the stunted growth myth). Everything I did before that time were bodyweight exercises/plyos.I had a 20 inch vertical in the 9th grade and wanted to be the highest jumper possible beating out all the other kids. by senior year I was barely dunking a volleyball.

My greatest achievement is dunking a basketball ball one handed and two handed. At my peak I had a 40" rvj which was measured using my head jumping up to a 9'4" rim (i came up two inches from it). but it was lost after a spontaneous pneumothorax (collapsed lung) happened June 2010 which detrained me and limited my activity level for the following months. I am the first person in my family genealogy to ever dunk. I don't have good genetics at all, or so i believe. But i make no excuses. I am too hard-headed to accept failure. I want to be an inspiration to everyone. Nobody ever expects anything from me, people perceive me as some sort of average Joe, nothing extraordinary, and that PISSES ME THE HELL OFF, because they don't see what I see, they don't see a CHAMPION.

Heres a couple vids of me dunking from early 2010. Not my best but they're all I've got since I don't film often.

<a href="http://www.youtube.com/watch?v=3KdpKzUOJoA" target="_blank">http://www.youtube.com/watch?v=3KdpKzUOJoA</a>   <a href="http://www.youtube.com/watch?v=vuT-9k9dz6g" target="_blank">http://www.youtube.com/watch?v=vuT-9k9dz6g</a>


CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: For the past 3 months I have been following defrancos westside for skinny bastards. My main focus was putting on mass. (which i did) I went from 160 - 173. I am currently looking to get rid of some fat and regain my vertical and rise to the top.

BRIEF OVERVIEW OF CURRENT DIET: protein shake in the morning + banana or apple, turkey or ham sandwich with banana or berries, brown rice with chicken or steak, another turkey sandwich, protein shake before bed or postworkout. usually get close to 1 gallon of water intake a day.

IMPORTANT ACTIVITIES: I am a full time student so I try to keep my workouts for nighttime so that I can pay attention in class during the day. My workouts are usually very draining and I don't have much of a work capacity.


In the next post I will posting my upcoming workout routine. If anyone has any input or comments, dont be shy.

 Thanks. The other one is an old messed up one with a shattered backboard. I keep it so I can do pullups on its support bar

IMPORTANT REMINDERS
- Always do rectus femoris, hip flexor, and piriformis stretch atleast 3 x daily.
-Always start with foam rolling and mobility drills and ALWAYS static stretch after workouts

CURRENT GOALS
 ( 35" SVJ, 40" DLRVJ), 405 deadlift, increase half squat, 255 bench press, increase Hip thrust, complete ONE natural ghr, 2 minute core plank.

MAJOR PR'S/MILESTONES

DAILY PHYSICAL & MENTAL STATE
3/29/2011 - got amped with the caffeine ( took 2 teaspoons coffee), and bit of mountain dew
3/30/2011 - little drained from yesterdays workout

BODYWEIGHT
3/29/2011 - 167.4 lbs (after workout)

DIET
3/29/2011 - protein shake with orange juice, fish, salad with tomoatoes and parsley, protein shake with orange juice, coffee (2 teaspoon)...
3/30/2011 - chicken + salad, protein with orange juice, chicken+ salad, protein with orange juice, double dose of chicken +salad, protein shake with orange juice, 3 bananas

SORENESS
3/29/2011 - glutes, calves, quads (from foam rolling too hard),
3/30/2011 - low back (lower weight on rdls), calves, hamstrings

ACHES/INJURIES
3/29/2011 - low back on left side, little shoulder pain on back of shoulder (need to stretch it out)
3/30/2011 - low back (could be just soreness from rdls)

FATIGUE
3/29/2011 - none
3/30/2011 - cns is weary from yesterdays workout

SLEEP SCHEDULE THE PREVIOUS NIGHT
3/29/2011 - 12:30 - 7:00 (6.5 hours)
3/30/2011 - 11:00 - 10:00 (11 hours)

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
3/29/2011 - none

STRETCHING AND MYOFASCIAL RELEASE
3/29/2011 - foam rolled alot, stretched postworkout
3/30/2011 - foam rolled hip flexors, quads, calves, low back. stretched throughout day.


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
3/29/2011 -dunking attempts and 10 svj, 10rvjs SVJ - 2.5 inches above rim, RVJ - 5.5 inches above rim
3/30/2011 - running jumps and vjs felt pretty fluid (got glutes involved)
4/1/2011 - dunk session see pics

SQUATTING
3/29/2011 - Bulgarian Split squat 2 x 12, 25lb dbs
4/1/2011 - hip belt squat 2 x 8, 240 plus bar

DEADLIFTING
3/29/2011 - RDL - 2 X 8, 225LBS, tweaked low back on second set.

BODYWEIGHT UPPER

GLUTE BRIDGES
3/30/2011 - 2 sets of 1 minute advanced glute bridge. (got good glute pump)
4/1/2011 - 2 x 15, 175lbs barbell hip thrust


GHRs
4/1/2011 - 2 x 6 assisted


CALF RAISES
3/29/2011 - 2 x Failure (24reps, n/a), 25lb dbs
4/1/2011 - seated calf raise - 85 lbs x Failure

CORE
3/30/2011 - 2 X 1 min plank , 2 x 1 min side plank

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
3/29/2011 - pogos 2 x 25 jumps , medicine ball throw 2 x 10 (using basketball)

CONDITIONING

RECOVERY


ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING

1-LINE WORKOUTS

END OF WEEK TWO PICS


This weeks dunks felt alot more smooth and felt like i was getting higher on these

First two are of a running start, last one is off vertical.

START OF WEEK 3

WORKOUT 1
Upper Body

-started with a 15 min dunk session on 9ft and 9.5ft
weighed pushups 2 x 5, 90lbs
reverse grip pushups - bw, 2 x 20
db rows - 45lbs - 2 x 12
barbell curls- 55lbs, 1st set 15 reps, 2nd set 11 reps.

Friday (week 3) workout

Dunks - (got up good) dunking much smoother on 9'3" and dunking on 9'8"
hip belt squat - 285 x 2 sets x 10
hip thrusts - 185, 2 x 10,13
glute ham raise , 2 x 6
seated calf raise, 135, 2 x 40 reps


Sunday (week 4) day 1

dunks - relaxed, got up good, even dunked on 9'8"
weighed tricep pushups - 27.5 x 12 reps
pullups - 14, 11
bicep curls - 30lbs, 1st set 18, 2nd set 15

Main improvement: DUNKING 9'8" TWO HANDS NOW.

END OF WEEK 4

hope you didn't die man, how did it go?