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Messages - bball2020

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16
Progress Journals & Experimental Routines / Re: DBT4 (Dunk Before Thirty-4)
« on: March 24, 2022, 03:15:41 pm »
25 March
Squat 275x5, a few lighter sets - repeat
BSS - 3x6  12’s
Hip thrust - 3x6 185lbs
Tib / calf raises 2x25 each (BW)
Back raise (x25) (BW)
Hanging abs (3x10)  (BW)
Pull-ups and lights upper body
Sauna session (15 mins 80C)

17
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty-five)
« on: March 22, 2022, 08:43:16 am »
What up. Been back at it for little over a month. Goal is to get fit, ripped, and hit some PRs all around including vert, squat, BSS, pull-ups. For lower body doing a JackM like setup. Main lifts noted below.
Weight is still a major focus. At 213 from a peak of 229 a few months ago. Sub 200 short term goal. Sub 180 long term. Sub 170 if i get crazy ha

17feb
Squat 3x5 225lbs.
BSS 3x6 12s. Back raise

18 Feb
Bench almost 215 3x5. Can do 225. Norm acc
Sauna 15 mins. Steam 5.

23 Feb
Bench 215 3x5. Normal acc
Squat 225 3x5. Next time try 245lbs. No acc

26feb
Bss 3x6 26kg
Upper

1 mar
Bench 225x5, 205 2x5
Squat 245 3x5. Normal accessories

6 mar
Bench 245x4, 235 2x5

7 March
Squat 255 3x5. —- repeat better form
BSS easy. Hip thrusts 3x8 135lbs

13 March
Squat easy.
Bss 2x6 28kg — repeat better form
Pull-ups and back. Light bench.

15 March
Bball game. Sauna 12 mins.

16 March
Squat 3x5 275 —- repeat FR better form
Hip thrusts 3x8  155lbs
BSS 3x6 14’s
45 back raise x 24

17 March
Bench 205 3x8
Sauna

18 March
Mainly light lower body
Tib/calf raises
Back raise + hanging abs finish.
Sauna

18
Progress Journals & Experimental Routines / Get fit again
« on: November 17, 2020, 10:42:00 am »
Consistency and results in the year of the COVID

Starting off with body weights stuff including the old Air Alert. Don’t hate, I have done blocks of it (4 weeks) in the past and like the general fitness.

19
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2018, 12:37:57 am »
Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

20
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: April 19, 2018, 12:05:12 am »
Recent PR
BSS 3x6 60s. Not bad. Other than that still keeping on. Haven’t broken into the 180s yet but soon.

21
Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: April 18, 2018, 11:38:03 pm »
Yea just curious. So many go-to templates for DL vert but very few for single leg

22
Performance Training Blog / Re: The Single Leg Jumper's Toolbox: Part 1, 2, & 3
« on: April 17, 2018, 10:28:05 pm »
8 year bump. Lol. Darq did u ever post part 4 anywhere (single leg templates) or otherwise recommend any templates elsewhere for single leg improvement?

23
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: April 13, 2018, 01:59:51 am »
Still going strong. Been a great week
-consistent in mid 190s weight. Diet still going smooth need to increase Adherance to IF (16/8) and only eat whenever hungry not preconceived meal time so.
-feeling best I have jumping for awhile with very limited jump training besides more pick up. Pick up going well

Today’s stuff
Balled some good games

A few three step 2foot and single leg at rim. Decent rim touch. Not bad for simply losing weight and not doing much jump training.

Warm up stuff
Weights Bss 3x6 50’s. Couple glute bridges. Some pull-ups and curls.

24
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: March 31, 2018, 05:22:02 pm »
been balling and lifting 2x a week minimum.  down to 196 as of last week, hitting the scale again tomorrow.  KETO has benefitted me much much more than formerly just restricting calories "eating good" type of diet  where I still got hangry ana d d had cravings.  literally 0 cravings to "cheat" on this diet.  not strict traditionally KETO either, about 65-75% fat, less than 30g net carbs a day, and the rest protein (100-125g average).  ultimately I am obviously eating less calories; but where I previously just attributed dieting to CICO, I do not really take into account the affect on metabolic rate, cravings, and how that food is digested, used, and stored.  OF course, YMMV and I just might respond well to KETO since I literaly grew up on a 85-90% carb and pasta diet..

25
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: March 17, 2018, 04:36:34 pm »
Hit short term goal of weighing below 200!  Now I can celebrate by starting to play some basketball for fun, cardio, and some extra calories to burn. Not as worried being this weight and balling. 

26
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: March 12, 2018, 06:27:09 pm »
crazy march so far but have been getting workouts in and diet going fairly well.  Down to 203 last week.  Early physical preparedness going well.  Ready to add in more basketball and cardio soon.

recent hiighs
BSS- 55s 3x6
Bench 225x9
pushups- 85
situps- 101


27
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: March 12, 2018, 06:26:18 pm »
was low carb for awhile first.  it is tough but my body def responds to it.

28
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: February 26, 2018, 08:55:29 pm »
Feb 26  5AM style

On off low box jumps x20
BSS 3x6 55’s
BSS iso hold x 1 min a side
Glute bridge hold x 1 min
Some calf raises

Bench press 225x9, plus some more bench and triceps.

29
Progress Journals & Experimental Routines / Re: DBT (Dunk Before Thirty)
« on: February 24, 2018, 04:11:30 pm »
Feb 19-25

1) SLEEP - 7.5 hrs average   
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5

Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting.  Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.


30
Article & Video Discussion / Re: Whats up guys
« on: February 16, 2018, 10:22:43 am »
Kelly,

the premise behind a VJB 2.0 app seems pretty cool.  is it going to have any other cool features or just the actual VJB 2.0? I haven't bought yet but would be more likely to buy it in app form than a hardcopy book but that's just me. 

need to review all your articles.  great stuff. 

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